Readings On VO2 Max & My Workout

On May 6, 2009 By kingofpotsIn Insights, Jogging, Runners' Training, Running2 Comments

In one of my collections of old Running Times Magazine, I came upon an article written by Pete Pfitzinger, a two-time Olympian athlete, about the importance of VO2 Max and how to improve it. The following are the important points of the article as copied:

“According to the said article, VO2 max or “maximal aerobic capacity” is the maximal rate at which the body can transport oxygen to the muscles so that it can then be used to produce energy. The higher your VO2 max, the more energy you can produce aerobically relative to your bodyweight. Everything else being equal, if you can produce nore energy aerobically, you can mantain a faster pace.

The range of one’s VO2 max is set genetically; meaning that some runners are naturally gifted with relatively high maximal aerobic capacity and others are not so lucky. Where you fall within your range depends on how much and how hard you train. VO2 max increases substantially with the correct types of training.

There are two schools of thought on what is the optimal workout to make the largest gains in your VO2 max. Some coaches believe that doing speedwork faster than the VO2 max pace jolts the body to increase maximal aerobic capacity. The other school of thought which the author/writer adheres is that the greatest stimulus to improve the VO2 max is provided by running at an intensity that requires about 95 to 100% of your current VO2 max.

In the duration of intervals, the VO2 max will improve most rapidly by running repetitions of two to six minutes in duration (typically about 600 meters to 1,600 meters), which can be done on the track, roads, trails or uphill. Shorter intervals are not as effective in providing this stimulus because you do not maintain the optimal intensity range long enough.

On the length of workout, the writer suggests that a runner should aim to do 4,000 meters to 8,000 meters of intervals per workout within the 95-100% of his current VO2 max in order to improve his VO2 max.”

As part of my training & preparations for longer distance races like marathons and ultra trail runs in the future or in the next few days and weeks, I am trying to adopt this school of thought for me to increase my VO2 max.

Last Monday afternoon, after a warm-up run of 4 laps at the oval track, stretching exercises and speed drills, I did 10 laps within my best effort. During the run I tried to find out my 1-mile split time and I was able to glance at my GF 305 with a time of 8:47 minutes after passing the 1-mile mark at the track. For the distance of 4.16 kms, I was able to register a time of 20:39 minutes with an average pace of 4:57 mins per km. For this particular workout, I was running below my 95-100% VO2 max effort.

Yesterday evening, I had to go back to ULTRA Oval Track for another workout to improve my VO2 max. After the usual 4-lap warm-up jogging, I did my stretching exercises, however, instead of doing those “speed” drills, I did a continuous “stair-drill” exercises, doing 10 repetitions at the ULTRA bleachers. After a slow recovery run for one lap at the oval track, I started my 5,000-meter run (12 1/2 laps) at my best effort.

During the run, I was surprised to see in my GF 305 that I was able to register a time of 7:46 minutes for my 1-mile split. I observed that I slowed down on my last lap due to some disturbance made by one of the runners who made a conversation with me but I tried to make up for such situation by increasing my pace for the rest of the workout. I was able to finish 5 kilometers in 24:07 with an average pace of 4:47 minutes per kilometer. Basing from my VO2 max results, I was running at my 102% best effort which is a big improvement from my last Monday’s performance.

In conclusion, I was able to prove that I could improve on my VO2 max after a rest of 24 hours and with proper warm-up, stretching, “speed” drills, strong legs, lots of experience and positive attitude.

Running Clinic: AZEUS Runners Group

On May 5, 2009 By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running, Sports Program5 Comments

It simply started with a SMS or text message from a certain “Jaydee/JD” requesting me to conduct a running clinic to a group of his officemates few weeks ago. After some exhanges of SMS, the running clinic lecture was scheduled on the 23rd of April 2009.

I found out later from JD that his group is composed of employees working for an office called “AZEUS”, an IT serice provider and IT software developer whose main headquarters is located in Hongkong. Their office is located within the Ortigas Complex and they wanted to have their running lecture clinic within the area and for their practical running demonsration to be done at the ULTRA Oval Track.

Finally, this group of running enthusiasts and beginners arranged a lecture room at the PowerTips at The Podium as the venue of the lecture. These guys really spent for the rent of the said lecture room which could fit a group of 30-40 participants. I was surprised to see such venue at the 5th Floor of The Podium which is a venue complete with white board which serves as the white screen, fully air-conditioned, with LCD projector and computer. It has also chairs and tables and it was a comfortable and silent place for a lecture presentation.

Lecture Started at 7:30 PM at The PowerTips @ The Podium

Participants Are Young & Interested To Learn About Running

Another View of the Lecture (Note: I was recovering from a Flu During the Lecture)

The group consisted of about 35 participants who are beginners and interested to learn the scientific way of training for running. All of the participants are single and in their mid and late 20’s. The lecture started at 7:30 PM as most of them came directly from their office. The lecture went well and an open forum was conducted for the Q & A portion. The lecture was concluded at 9:30 PM with a request from me and Coach Salazar that an actual practical demonstration must be done in order to apply what we had lectured to them.

I found out later that the participants of the lecture is the core group of the AZEUS Runners Group/Team whose members would like to join weekend road races in Metro Manila. JD, as one of the prime movers of the group, had just started running last November of 2008 and he is a regular visitor of this blog.

Due to the rains last week, the actual practical demonstration and application was finally scheduled last night at the ULTRA Oval Track. A group of 17 employees from AZEUS finally showed up at 7:30 PM and Coach Salazar taught them on how to warm-up properlyby jogging around the oval, did stretching exercises, did some “jumping and foot” drills, and a relay run to the group. All the “basics” in running were properly explained by Coach Salazar through demonstration and application by each of the participant. The demonstration covered running form, running strides, midfoot vs heel-strike running, stride frequency, and arms swinging. The actual running demonstration and practical exercises were finished at 9:30 PM with full satisfaction from the participants.

Coach Titus Led The Group To a 4-Lap Warm-Up Jog

Speed Drills & Correct Running Form Practical Demonstration

As an extra and bonus part of the practical instructions, we taught each of the participant on how to pick-up a water cup from a water station and for them to drink the water while running. We also taught them the courtesy and etiquette in using the oval track.

Before it rained and before the group finally left the Oval Track, the group presented Certificates of Appreciation to Coach Salazar and to myself. Thanks, Jaydee and to your group. I hope you have learned a lot from our lecture and practical demonstrations on running.

Very Nice Laminated Certificate of Appreciation

Good luck to the AZEUS Runners Club and Congratulations for joining and finishing the Southern Race 5K & 10K Runs at the Ayala Town Center last Sunday.

This running clinic program of Team Bald Runner will continue to be conducted to interested groups and it is FREE. It is the objective of the Bald Runner and Team Bald Runner to spread its advocacy to let everybody appreciates the benefits of running through scientific approach in training in order to promote an active and healthy lifestyle.

May 2-3 Running Events

On May 2, 2009 By kingofpotsIn Insights, Jogging, Running2 Comments

Today, May 2, is the start of the 2009 24-Hour IAU (International Association of Ultrarunners) World Championship and IAU 24-Hour European Championship in Bergamo, Italy.

The course is on an 1,133.945-meter loop that runs through the city centre in Bergamo. The course is relatively flat and is run mainly on asphalt.

Top runners in the Men’s field include (based on 2007-2009 performances):

1) Fabien Hoblea (FRA) 267.074 km

2) Yuji Sakai (JPN) 264.389 km

3) Anatoly Kruglicov (RUS) 257.358 km

4) Vladimir Bychkov (RUS) 257.327 km

5) Mohamed Magroun (FRA) 257.018 km

Top runners in the Women’s field include (based on 2007-2009 performances):

1) Anne-Marie Vernet (FRA) 239.685 km

2) Anne-Cecile Fontaine (FRA) 239.252

3) Lyudmila Kalinina (RUS) 236.848 km

4) Connie Gardner (USA) 233.84 km

5) Brigitte Bec (FRA) 233.137km

I’ve been interested in this race due to the attendance of Jaimie Donaldson aka AltitudeUltrarunner, who placed #3 in the 2008 Badwater Ultramarathon and placed #5 in the last December’s 24-Hour IAU World Championship Endurance Women’s Overall Run held in Seoul, South Korea. She was able to run a total of 221.015 kilometers/138.134 miles in the said race.

In this race in Bergamo, Italy, she encouraged her friends and students to guess her number of kilometers/miles she would be able to finish in the said race. As for me, I am confident that she will finish a total of 237.6 kilometers or 148.5 miles. For news update about the race, you can visit at http://www.iau.org.tw/mediacenter.php.

In Marin Headlands, California, Miwok 100K, an ultratrail race will be held today with a cut-off time of 16.5 hours. A Filipino ultra trail runner-blogger, Rick Gaston will be joining this race. I wish him luck and strength to have another PR for the said race. Due to his past finish times in this year’s ultra trail races in the San Francisco Bay Area/Northern & Southern California Ultra Trail Races, I predict he will place on the top 20 finishers with a time of less than 10 hours. More power to you, Rick!

Jael Wenceslao of Team Bald Runner-Professional Group will be participating in the 3rd Annual Eugene Marathon (Eugene, Oregon) which will be held on 03 May 2009. As I stated in my previous post, he will try to improve his PR in the marathon race from his last December’s SC Singapore Marathon. I told him, before he left for USA, that he could easily have a finish time of less than four hours.

Tomorrow, I will be joining the Southern Race Alabang Town Center 10K Run just to bring back my running legs & feet into action without any plan of improving my PR. After being a spectator for the past races, it is about time to start training again for my future road and trail races.

“Angels Wearing Running Shoes”

On April 30, 2009May 1, 2009 By kingofpotsIn Insights, Jogging, Running, Running For Cause1 Comment

Have you seen “angels” wearing running shoes? Yes, they are all everywhere! They don’t use their “wings” to fly but they have their running legs and feet (with their running shoes) to help those who are in need.

Since Tuesday this week, I’ve been doing at least 30-minute active recovery runs in the afternoons and in these recovery runs, I met these “angels in running shoes” and each of them provided support to the projects being administered by the Bald Runner.

Last night, Jonel aka Bugobugo85, Jay Lee Cu-Unjieng, Charlie Chua and Armand aka Pinoy Mafiosi, members of the Hardcore Runners of Team Bald Runner donated eight (8) pieces of Bed Mattress to the members of the Elite Team Bald Runner. These guys will be joining the TNF 100 Sacobia’s Solo Event.

Javy Olives of Team Bald Runner-Professional Group and presently training for the Camarines Sur Triathlon Event this coming August 2009, donated five (5) pairs of used running shoes.

Jael Wenceslao of Team Bald Runner-Professional Group, who is leaving today for the USA, donated seven (7) pieces of “never-been-used” Finisher’s T-shirts and singlets for my Project Donate A Shirt. Jael is going to join the 2009 Eugene Marathon (Eugene, Oregon) this coming Sunday, 03 May 2009. After finishing his first Marathon Race at the 2008 SC Singapore Marathon last December with a time of 5+ hours, I told him that he can finish the race in less than 4 hours. Jael had been a regular member in our “runabouts” and he had shown a great improvements in his latest races.

To these “angels”, thank you once again. May the “Force” be with you always in your running adventures!

Grab Your Pics @ Step Up Run!

On April 26, 2009 By kingofpotsIn Jogging, Pictures, Running9 Comments

I opted to just watch the runners and took some pictures of the members of Team Bald Runner’s Elite & Professional Group and known runners during this morning’s Step Up 10K Run held at the Global City. This race was organized by GMA-7 and Q TV Networks.

Guys, please grab your pictures here and post them in your respective blog or personal file for your souvenir/personal collection.

Guys & Gals, Grab Your Pictures!

On April 25, 2009April 25, 2009 By kingofpotsIn Jogging, Pictures, Races, Running5 Comments

I went to AAV to bring the Elite Team Bald Runner to participate in the Sun Fest Run 3K/5K/10K and at the same time take some pictures of the runners. I did not run as I forced myself to a much-needed rest and recovery.

Here are some of the pictures. Just grab them…

More T2 & Team BR Lady Runners — More T2 & Team BR Runners

One of the T2 Runners — Vicky of T2 Runners

Colonel Noel Miano of the Philippine Army

Essie of T2 & New Team BR "Speed" Trainee

Elite Team BR “Back-To-Back” Wins

On April 20, 2009 By kingofpotsIn Jogging, Pictures, RunningLeave a comment

The following were the winners of the Slimmerun 16K held last Saturday:

Overall Men’s Category

1. Alley Quisay—Team Bald Runner—-49:36 minutes

2. Mendel Lopez—Cebu Runner—49:43 minutes

3. Elmer Sabal—Team Bald Runner—50:00 minutes

Overall Women’s Category

1. Marecil Maquilan—Team Bald Runner

2. Ailene Tolentino—Team Bald Runner

3. Janet Lumidao—Fairview Running Club

The following were the winners of the Greenfield City 21K Run held yesterday:

Overall Men’s Category

1. Alley Quisay—Team Bald Runner—1:14:34 hours

2. Bernanrdo Desamito, Jr—Team Bald Runner—1:14:35 hours

3. Cresenciano Sabal—Team Bald Runner—1:14:39 hours

Overall Women’s Category

1. Marecil Maquilan—Team Bald Runner—1:29:56 hours

2. Ellen Tolentino—Team Bald Runner—1:40:11 hours

3. Belle Grandinetti—None—1:46:57 hours

Tolentino, Maquilan, & Lumidao — Tolentino, Maquilan, & Grandinetti

The following were the winners of the Greenfield City 10K run held yesterday:

Overall Men’s Category

1. Elmer Sabal—Team Bald Runner—33:00 minutes

2. Gerald Sabal—Team Bald Runner—33:01 minutes

3. Alquin Bolivar—Philippine Army—33:58 minutes

Greenfield City 21K Run & Water Station “Tips”

On April 19, 2009April 19, 2009 By kingofpotsIn Insights, Jogging, Pictures, Races, Running10 Comments

5:00 AM 19 April 2009 @ Greenfield City, Santa Rosa, Laguna

I have the following impressions when I was running the Greenfield City 21K Run this morning:

1) I thought I was transported to Venice Beach or Costa Mesa, California when I saw the business establishments at the Paseo, Greenfield City

2) A 21K Run seems to be a “speed run” if you consider yourself as an ultramarathon runner. Thus, making a Marathon Race as your “Tempo Run” workout.

3) Runners would congratulate you for organizing and finishing the 1st Bataan Death March 102K Ultramarathon Race and they “idolize” you as a “hardcore” runner. Others who could not believe what we have done two weeks ago think that we are “crazy”. That’s the reason why our favorite song is “CRAZY” by Patsy Cline (a Willie Nelson song in 1961).

4) Runners would think that this run was a LSD workout and part of our recovery from the BDM ultramarathon race.

5) Running “Back-to-Back” (Saturday & Sunday) road races is really a “Hardcore” Runners’ Event ( 10-miler & 21K races).

After running a 16K race yesterday morning, I had to rest the whole day in preparation in today’s 21K race at Greenfield City in Santa Rosa, Laguna. I slept early last night and was already preparing and doing my pre-race ritual at 3:00 AM. At 3:45 AM, I was already on the road to Sta. Rosa and reached the Starting Area at 4:20 AM.

While I was doing my warm-up run around the parking area, I saw the members of the Hardcore Group of Team Bald Runner (those who finished the BDM 102K Ultra Race) who were also doing their stretching exercises. After few minutes of stretching exercises while sharing stories about the race yesterday, we finally proceeded to the Starting Area.

The Hardcore Runners-Team Bald Runner Before The Race

Group Calisthenics Before The Race/ I was in Black!

There were lots of runners already at the Starting Area and the program started with some Group Exercises and Calisthenics. I did join the exercises and there was a festive mood in the air. The exercises were brief and I immediately positioned myself a few meters from the elite runners and I was in the company of Jonel aka Bugobugo, Lester, Mari, and Michelle. In the true tradition of Coach Rio’s races, the 21K race started very early. It started at 5:00 AM and it was still dark. The 10K and 5K runners would start 30 minutes later.

The Race Started At 5:00 AM For The 21K Runners

As the place was still dark, I tried to be conservative on my average pace on the first 5 kilometers of the route but the slight downhill terrain would push me to run faster. Nevertheless, I really controlled my pace and I knew that this race is a long one with no uphills on the first half of the race. After running for about 30-40 minutes along a combination of cemented and asphalted roads and entering to other newly-developed subdivisions, the sun started to rise on the horizon and the whole place became clearer…and hotter!

There were lots of water stations along the route but I was pissed off on the first water station when I picked up a water cup without any water in it. I had to pick up another one with water in it while I was still trying to maintain my forward momentum. Sometimes, Murphy’s Law comes into play when the personnel in the water stations thought he/she filled all the water cups with water placed on top of the table but he/she could have missed some. Well, I could not blame them and could not blame myself because it was still too dark when I reached the first water station. There was no way for me to see if the cup was filled with water or not.

Anyway, let me talk about “tips” on how to get a cup of water from the water stations if they are taken/picked up from the table. Due to the positive reponses of Race Organizers about the observations of runner-bloggers on the lack and location/presence of water stations during the races, I could say that the races have improved a lot with regards to water stations up to the point that water cups are already handed by the water station personnel to the runners. This is the reason why I don’t have to bring and wear my Nathan Hydration Belt in road races up to the Marathon Race. The following “tips” are just suggestions if you want to improve your finish time—(1) If you are intending to get water in a water station, try to move to the edge of the road, 10-15 meters before reaching the water station. (2) While maintaining your pace, at a distance of 3-5 meters from the table, fix your eyes to the particular cup of water you intend to pick up, it could be at the near, middle or far edge of the table. (3) Focus your sight to the water cup you intend to pick-up as you get nearer to the table. (4) Extend your arms and pick-up the water cup withour stopping and drink the water, one gulp at a time, as you move away from the table. (5) Never stop infront of the table as the incoming runners would be prevented from getting their cups while they are in motion. (6) If water cups are being handed by water station personnel, keep on moving forward as you receive your water cup. Don’t stop infront of the water personnel once you receive your cup of water. (7) Before throwing a cup with water in it, be sure that there is no runner on the side where you want to throw it. It would be better to drink all the water in the cup before throwing the cup. (8) Learn & Practice to drink water from the cup while running.

I was glad the succeeding water stations did not give me any problems. The first 10 kilometers was a breeze as I was able to overtake some of the runners and later picked up my pace from Km #11 up to Km #13.5, the last turn-around point. From that point, I was already on the “speed mode” and wanted to finish hard on this race. But the uphill climb on the last 2 kilometers slowed me down as I joined more runners from the 5K and 10K distance races.

Mari Javier of Team BR-Professional Group Finishing The Race

I finished the 21K race in 1:48:03 hours with an average pace of 5:08 minutes per kilometer. My GF 305 registered an accurate distance of 21.01K. It is not a PR time for 21K but I consider it as a “speed workout” for the TNF 100 or for the 2nd BDM 102K Ultramarathon Race! Ha! Ha! Ha! I enjoyed the race as it was a change of road racing/road environment away from the usual race routes in Metro Manila. I also shared nice stories with the Hardcore-Team Bald Runner after the race and I was able to meet new “fans” and friends while waiting for the Awarding Ceremony.

Lastly, I am happy that the members of the Elite Team Bald Runner won almost all the top awards in the 21K (Men’s & Ladies) and 10K (Men’s) Races.

Guys, keep on running and see you soon in the future road races!

SlimmeRun 16K: “Recovery or Speed” Run?

On April 18, 2009April 18, 2009 By kingofpotsIn Jogging, Pictures, Races, Running6 Comments

6:02 AM 18 April 2009 @ The Fort, Global City

Almost two weeks after finishing the Bataan 102 Ultramarathon Race, I did not have any plans of running shorter distance (10K to Half-Marathon) races for the next weeks. I had my recovery runs last Sunday at the MOA which lasted for one hour and another one hour run at the ULTRA Oval Track last Wednesday. During these two runs, I felt that my legs had become stronger but my heart monitor had registered a higher beats per minute which is a sign that I have not yet recovered from the heat exhaustion I’ve experienced during the BDM (Bataan Death March) 102K Race. All my runs were within the 85% effort and I have adapted a certain comfort zone running under the heat of the sun.

Knowing that the members of the Elite Team Bald Runner will be running in the Slimmerun, I decided to join them for the registration last Wednesday morning. I opted to run the longer distance which is 16K or 10-Mile Run.

Marecil Maquilan of my Elite Team After Our Warm-Up Run

Jan Imperio of Team BR-Professional Group At The Starting Area

T2 Runners But I Call Them Team BR's "Muses & Concerns"

I was already at The Fort at 5:00 AM this morning with enough time to do my warm-up and stretching exercises. Marecil Maquilan of TEam Bald Runner-Elite joined me in a warm-up run jus to be able to perspire and then had my sretching exercises. I walked towards the starting area for the scheduled 5:30 AM start of the race but it was announced that the race start will be delayed and for the other races (6K & 3K) to start at the same time with the 16K race. During this lull time, I was able to meet the usual “faces” of runners, runner-bloggers and some of them are members of the Team Bald Runner-Professional Group. I was in the company of Jan Imperio, one of the Team BR-Professional Group, who had improved with his PR time in the Half-marathon and 10K races with only 2 1/2 months of training with our Coaches at Team BR.

Finally, the race started at 6:02 AM, a delay of 32 minutes, and I expected a hot morning for everybody. The first 2-3 kilometers were within the Global City streets and Jan Imperio told me that he will just tag along with me during the race. I thought I was running conservatively, as what I’ve planned for the whole race, but after I got the data from my GF 305 I was surprised to see that I was running at an average pace of 4:50 minutes per kilometer. Jan Imperio and I just maintained the said pace until we reached the ATU Concessionaire area along Lawton Avenue, after coming from the first turn-around at the vicinity of the Headquarters Philipine Marines, when suddenly Jan told me that he is going to “DNF” the race of blisters bothering his feet. I tried to encourage him to finish the race. However, as we reached Bayani Road, he finally “threw the towel” and opted to go directly to the Finish Line without going to the C-5 turn-around.

Jai Ho Stretching/Aerobics By Yen Lopena. The Team BR-Hardcore Group Missed This One! — Jai Ho Stretching/Aerobics By Yen Lopena With The Candidates of Slimmers World Miss Bikini Philippines 2009. The Team BR-Hardcore Group Missed This One!

Mari Javier Ran With Us For the 1st 3 Kms

As I turned right at Bayani Road from Lawton, I was already running alone and my pace slowed down as I felt the heat of the sun. My pace turned to an average speed of 5:10 minutes per kilometer while running towards the C-5 turn-around. While I was running at the commercial area of Bayani Road, MSgt Illut of the Philippine Army joined me and paced me. I tried to increase my pace but the rolling terrain of the road prevented me from doing so. As I passed the last turn-around near C-5, the hardest part of the route was the last 4 kilometers back to the Finish Line. At this point, the distance in between runners have stretched as far as 80-90 meters and I just maintained my pace and try to save my energy for the next road race tomorrow.

Turning right to Lawton Avenue was already a familiar sight for almost all the runners as it signifies the last 2.5 kilometers of the race. I was smiling when I saw the sun infront of me with its heat being felt by my face and arms. I said to myself, the heat of the sun on the early morning is nothing compared to the heat on mid day during the Bataan 102 Race. I am beginning to like running with the heat of the sun as long as there are enough water stations along the way. The Race Organizers were perfect on this one as the route was covered with enough water stations. I just hope that the water would be colder next time.

I finished the 16K (10-mile) run in 1:16:30 hours with an average pace of 5:00 minutes per kilometer! My GF 305 registered a distance of 15.10 kms. But, who cares? I enjoyed the race and the company of the other runners. I am not sure if I can consider this as a “recovery run” or a “speed run” after finishing the BDM 102K Ultramarathon Race two weeks ago. Breaking a PR time was not my objective in this race. I knew I could have run faster but I knew also that it takes time for the body to recover before forcing the body for a faster pace. There is always another road race in the coming days.

I had fun in this race and I was able to meet new friends. I was able to wait until the awards were given to the top runners. I am glad that most of the top awards in the different distances of this 1st Slimmerun were awarded to my Elite Team Bald Runner members.

See you tomorrow at the Greenfield City Half-Marathon Race!

2010 Bataan 102 Ultramarathon Registration Starts Today

On April 7, 2009 By kingofpotsIn Insights, Jogging, Running, Ultramarathon5 Comments

I’ve created a “Bataan 102 Events” Page on this blog. You can register by stating your complete name, date of birth, age, name of running club, contacting number, and e-mail address on the Comment portion of the Page. Specify what event you are going to participate, however, for the meantime, I am going to accept first those runners who would join the Bataan 102K Ultramarathon Race.

There will be a total of 150 slots for the Ultramarathon Race, to include slots for interested foreign runners.

Registration Fee is Two Thousand Pesos (P 2,000) for the local runners and Seventy Dollars ($ 70.00) for the foreign runners.

Deadline of Registration and Payment of Registration Fee is February 1, 2010.

Start training now!!!