Bataan 102: “Early Birds” & Runners With Reserved Slot


As of Thursday, January 8, 2009, the following participants to the Ultramarathon Race were able to register and pay their respective registration fee of Two Thousand Pesos (P 2,000) each:

1) John Frederick Abenina

2) Albert Henson

3) Francisco Lapira Jr

These three (3) participants are members of the CAMANAVA RUNNERS.

As of Monday, January 12, 2009, the following runners had posted comment/s that they are joining the said event and a reserved slot was made for them as part of the 100 participants:

1)   Constante C Mendoza

2)   Joe Babsa-ay

3)   Albert Salazar

4)   Jay Nacino

5)   Atty Jonnifer M Lacanlale

6)  Christian David Alacar

7)  Caloy Nobleza

8)   Norberto Mortel

9)   Gem Padilla

10)  Ronald Declarador

11)  Jun Jaranilla

12)  Mighty Mike

13)  Kim O’Connell

14)  Kim O’Connell

15)  Jerry Kurendeng

16)  Enrico Tocol

17)  Odessa Coral

18)  Martin Lorenzo

19)  Arman Fernando

20)  Jay Lee Cu-Unjieng

21)  Atty Regidor I Samar

22)  Ralph Jerome G Salvador

23)  Hermogines Olvis

24)   Bald Runner

25)   Team Bald Runner (Elite)

26)   Team Bald Runner (Elite) 

27)   Fort Striders Club

28)   Fort Striders Club

I have reserved at least fifteen (15) slots for runners coming from other countries. There are still Fifty-Four (54) slots to be filled-up until March 15, 2009.

For those who could not post a comment to this site, you can send your message to my e-mail address at jovie75@hotmail.com.

1st Corporate Running Clinic


 The idea of conducting a Running Clinic was conceptualized during a brief visit of the Coaches of Team Bald Runner and myself at the office of the Reinier Pacific last month. Amado Castro, Jr, the President of the Company who is a runner and race walker, requested us to visit his office for final “tips” and suggestions for his participation to a 12-Hour Race Walk Competition in Kuala Lumpur, Malaysia. It was in this meeting that Mr Castro suggested the idea of conducting a Running Clinic to all of his staff and personnel. Due to the holiday season, the running clinic was finally set on the afternoon of January 8, 2009.

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So, this plan was realized yesterday afternoon at the training room of Reinier Pacific. The running clinic started at 2:00 PM with a brief introduction from Mr Castro as to the background and purpose of the said running clinic. The lecture was divided into two parts.  I presented a lecture on the WHY? part of running while the two coaches of Team Bald Runner, Major Ferdie Espejo Jr and Coach Saturnino Salazar, presented a lecture on the HOW? part of running with the proper training aids. 

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About 30 staff and personnel of the company attended the running clinic. The running clinic lasted for about 3 hours to include the time for open forum and additional information about running. The second part of the running clinic will be the ACTUAL RUNNING demonstration and practical exercises at the ULTRA Oval Track on Thursday next week. The second part of the clinic will consist of conducting proper warm-up and stretching exercises before and after the run; and the running proper.

The overall objective of this running clinic is to offer to everybody to engage in physical activity and exercise, through running/jogging/walking in order for the company to be more productive by having a healthy mind and body among its personnel. On the side of the Team Bald Runner, it is our advocacy to encourage more people to embrace a healthy lifestyle through walking/jogging and ultimately to running and be competitive to oneself. 

Ladies and gentlemen, this running clinic is FREE! If you are a part of a group or a community intending to form a running club, we can schedule a 2-part running clinic (2-3 hours of lecture and another 2 hours actual demonstration on the oval or on the ground). If you are interested, just leave a comment to this post or send an e-mail to jovie75@hotmail.com.

Note: Visit www.reinier6666.blogspot.com for a related story/post.

Urban Runners @ EDSA


This Sunday’s running adventure was simply as a result of a simple question  from one of the new members of Team Bald Runner asking us what is the exact distance/length of EDSA (Epifanio De Los Santos Avenue) which was known before in the 60s to 70s as Highway 54 from Roxas Boulevard to the famous Bonifacio Monument in Caloocan.  A decision had been nade to run along the length of the said main thoroughfare in order to find out the exact distance through Garmin watches.

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As I posted this running plan in this blog, some of the commenters gave their experiences and estimate of the distance as they had experienced running along the avenue in the past. Another commenter just simply told us what he read in the Wikipedia about EDSA stating that the avenue has a distance/length of 35 kilometers from the SM’s Mall of Asia Roundabout up to the Bonifacio Monumento in Caloocan City. As decided, we knew that EDSA starts at Roxas Boulevard and ends at the Bonifacio Monument. There is only one way to prove the length and that was to run along  the road.

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And so, at 6:00 AM last Sunday, 04 January 2009, Jonel aka Bugobugo, Lester, Kevin, Dess and I started our run at Roxas Boulevard after a brief stretching and coordinating instructions where to have our “pee & pit stops”. Rico was late and opted to meet us at the Shell Gas Station at the corner of EDSA and Gil Puyat Avenue, 5K distance from where we started.

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It appeared that Pasay City has the dirtiest streets and parts of EDSA with all those garbage & trashes scattered along the road and even “homeless” people sleeping along the sidewalk, not to mention those ambulant vendors and unsanitary eateries along the sidewalk. MMDA is not doing a good job at the Pasay City area.

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Makati City has the cleanest sidewalk along EDSA. I did not see any garbage or trash or “homeless” people sleeping along the road.  I was impressed to see that underneath the Magallanes Flyover has a lot of fountains and garden where people could sit and relax.

The only portion in Mandaluyon City where the sidewalk is dirty is the part at the Shaw Crossing commercial establishment area before we crossed towards the Starmall.

In Quezon City, it is only in Cubao Area where I observed the sidewalk to be dirty and full of ambulant vendors and lots of eateries.

We had our brief breakfast with pancakes at Jollibee Kamias where we had run a distance of 14 kilometers from the start. From the GMA-TV Building to Bonifacio Monumnt was just an easy 10K run for the urban runners.

In the end, we reached our destination, the Bonifacio Monument in Caloocan City in 2 hours & 37 minutes. My GF 305 registered a distance of 23.94 kilometers. The last leg of our Sunday running adventure was riding the LRT back to where we started. Yes, for so many years that the LRT was operating since the early 80s, it was my first time to board and experience riding an LRT. Jonel and the rest of the Urban Runners, thanks for the experience!

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On hindsight, I have the following observations and assessment of the experience of running along EDSA and comparing my impressions how the cities where this avenue passes through administer their respective areas of influence or territory:

1) MMDA—EDSA is supposed to showcase the efficiency of MMDA but it falls short of its objective of showing an orderly, clean, safe, and beautiful Metro Manila. As an authority under the Office of the President that is mandated to administer the different cities in Metro Manila on matters about waste management, security, traffic control, street maintenance, pollution, and other, I could see that MMDA is not exercising its full authority to implement its mission/tasks. MMDA is only seen as efficient along the walls and tall fences of subdivisions of the “elites” along EDSA.

2) Pasay City—This city has never changed its impression to the public. This city still stinks!

3) Makati City—I am glad the City Government is paying back to its constituents in terms of good services and administration from the taxes it gets from the rich residents and corporations located in the said city.

4) Mandaluyong City—Except for the commercial establishments at the Shaw Crossing area, Mandaluyong City is clean and orderly.

5) Quezon City—Cubao Sidewalk is the only eye sore along EDSA.

6) Caloocan City—Central Market is the only place I could see along EDSA that is dirty and where parking of vehicles along the market is not properly supervised by traffic enforcers.

7)  I could see that anybody could run or walk along EDSA by using the sidewalk. If you want to save on your gas or money for your fare and let your body perspire, you can run/walk to any place in Metro Manila through EDSA. If you are from Quezon City and your work is at Makati City, you may consider trying to jog to and from your office. Pollution is not a problem as pollution and poor quality of the the air is entirely engulfed on the whole city of Metro Manila. Aboard a Huey Helicopter from Manila to Fort Magsaysay, Palayan City (Nueva Ecija) two years ago, I could see a thick “smog” that covers the whole of Manila to include parts of Bulacan & Laguna. Such “smog” disappears once our helicopter reached Mt Arayat in Pampanga. So, there is no place in Metro Manila where there is no pollution, not even inside your homes, offices and condo units! The said “smog” that I saw two years ago is still there and I think it became thicker and more widespread. 

The next question is: How far is the NLEX, from Caloocan to Dau Exit?

Note: Check for more pictures at www.bugobugo85.wordpress.com

Last Week’s Workout


29 Dec 08 (Monday)—Rest Day

6:54 AM 30 Dec 08 (Tuesday)—4-lap warm-up & one-hour run. Distance run at 12.21K

8:30 AM 31 Dec 08 (Wednesday)—4-lap warm-up; 10 X 400 with 1-minute recovery; and 2-lap cool down jog. Distance: 7.5K

4:54 PM 01 Jan 08 (Thursday)—4-lap warm-up; one-hour run; and 2-lap cool down jog. Distance: 14.4K

8:35 AM 02 Jan 08 (Friday)—Easy 30-minute run. Distance: 5:66K

9:08 AM 03 Jan 08 (Saturday)—Tempo Run. 1st 5K @ 5:15 mins/km; 2nd 5K @ 4:40 mins/km; & 3rd 5K @ 5:30 mins/km. Distance: 15K

6:00 AM 04 Jan 08 (Sunday)—EDSA  Easy Long Run. Dstance: 24K

Total Distance: 78.77 Kilometers

My First Run For 2009


4:54 PM 01 January 2009 @ Rizal High School (Pasig) Oval Track

The sky was still overcast when I started my run in the afternoon of the first day of the year 2009. Upon my arrival at the Rizal High School Oval Track, the elite runners of the Team Bald Runner had just arrived at the place a few minutes ahead of me. I could see that our elite runners of Team Bald Runner are seriously preparing for the March 8 Philippine Marathon for Pasig River. According to Captain Espejo, he updated me with a report that our marathon runners of Team Bald Runner are on their right track and training for them to qualify on the Olympic Marathon finish time of 2:18 hours.

After a warm-up run of 4 laps with an average pace of 6:15 mins/km, I did my stretching and speed drills. I told Captain Espejo that I will be doing a one-hour long run at my 80%-85% (5:45 mins/km pace). He suggested that I should increase my pace for the last 30 minutes of my run. For the first 30 minutes of my run, my average pace was 5:25 mins/km, running on a counter-clockwise direction on the oval track. For the last 30 minutes of my run, I changed my direction on a clockwise along the oval track and I was able to register an average pace of 4:45 mins/km. After one hour of continuous run, I slowly jogged for another lap and then walked for another half lap. To include my warm-up run, I was able to run a distance of 14.4 kilometers with an average pace of 5:11 mins/km.

My workout terminated with a full stretching routine assisted by Coach Espejo. Coach Espejo gave me a positive feedback where he made a comment that I was able to correct the defect on my strides and footstrike. Thanks, Coach Ferdie!

Finally, allow me to make a comment about the Flagcounter that I newly displayed on my blog last 31st December 2008. I am amazed and surprised with the results I am seeing right now with the Flagcounter. After almost two days, I could see that there are readers from 30+ countries around the world visiting this blog. Assuming that the readers are Filipinos, we could just imagine how the Filipinos are located entire the world. On the other hand, if these readers/visitors are really permanent residents in these countries, this proves that running is a “universal” sports and it makes the Philippines also known to them through this running blog.

To my readers/visitors from all over the world, even if you are unable to leave a comment in this blog, thanks for the visits.

94 Days: Last Run For 2008


8:30 AM 31 Dec 2008 @ Rizal High School (Pasig) Oval Track

There were three other joggers/walkers when I started my warm-up run at the Rizal High School Oval Track. After four laps, I had my stretching and speed drills. I decided to have my speed/interval runs in order to correct the defect that Captain Espejo had noticed on my strides and footstrike during my previous run.

I did 10 X 400-meter runs with one-minute recovery in between repetition within my 110% effort. On my 1st to 5th laps, I clocked in 1:35 minutes; 6th & 7th laps at 1:40 mins; 8th lap in 1:38 mins; 9th lap in 1:36 mins; and 10th lap in 1:40 mins. During these repetition runs, I experimented even-pace throughout one lap and slow first half and increasing my pace on the last half of the lap. I found the second mode of running, slow & then fast pace, to be the most comfortable way to undertake such speed runs.

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The stage and the 100-meter dash run portion of the Rizal High School (Pasig) Oval Track

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The left side of the Oval Track as I was standing from the stage.

After the 10 reps, I had my cool-down with two laps of slow jogging and another two laps of walking. I ended my workout with stretching exercises. I was supposed to run another 45 minutes at my 80%-85% effort after the speed runs but I really felt tired already and I opted to call it a day. I was able to run a total distance of 7.5 kilometers.

After assessing the results of my speed runs, I found out that my time for every lap was faster than the time for my 110% target goal which is 1:45-1:46 minutes. However, I really don’t know how I fare with my time if I try to reach the maximum 20 reps for a typical/normal speed run workout. With this speed run workout, I was able to correct the defect that Coach Espejo had observed from my previous run at the oval track.

96 Days: Back On The Oval Track


I was able to run at the ULTRA Oval Track on 22-24 December and PSC announced that the Oval Track and the PSC Compound will be closed from 25 Dec-02 Jan 09. For the remaining days of the week, I was able to do “runabouts” along the streets of Metro Manila for three consecutive days (25-27 Dec) and ended the week with a 6-Km run on a treadmill last Sunday. In summary, I was able to run a total of 95 kilometers for the week.

Due to the resourcefulness of the elite members of Team Bald Runner, they were able to locate an alternate tartan oval track at the Rizal High School Compound in Pasig City where they had been doing their speed training since the day ULTRA Oval Track was closed.

I declared yesterday, Monday, as my rest day. This morning, I joined the elite members of Team Bald Runner at the Rizal High School Oval Track. Captain Espejo was there to supervise our practice run. I was able to run 12 kilometers (to include 4 laps of warm-up) with an average pace of 5:06 mins/km.

After three days of “runabout” along the streets of Metro Manila, Captain Espejo noticed that my strides became shorter as my body was leaning much forward and my footstrike was heavier as if I was making a brake on my feet while I was running along the track. I immediately corrected my defect after doing some drills and practice runs.

It was nice to be back again on the oval track where I could improve my pace/speed and prepare for better finish times in the incoming road races.

99 Days: 3 Days of “Runabouts”


25 Dec 2008—I had my Christmas run on the road. I started almost 9:00 AM from BHS to McKInley Hill and back to Global City. Later, I proceeded to J.P. Rizal Street to visit the Makati Park and Garden along the Pasig River. It was accidental that I was able to see the newly-contructed modern oval track at the University of Makati Compound. I told to myself that I have to come back to the said oval the following day to take a picture. From the said oval track, I returned to the BHS area for another 2 kilometers before my cool down run & walk. I was able to run a distance of 14 kilometers in almost 1:30 hours.

26 Dec 2008—I started my “runabout” at BHS area at 8:30 AM and proceeded to the Makati Park & Garden along JP Rizal Street. Took some pictures at the said park and met some runners inside who “saluted” me despite wearing a baseball cap and sunglasses. From the park, I proceeded to the newly-constructed University of Makati Oval Track and took some pictures. I talked to the Security Guards of the compound and I was informed that the Oval Track will be open to the public next month, January. I am really impressed on how the oval track was constructed which is surrounded by covered bleachers with colored seats. How I wish the Philippine Sports Commission and all the local government executives in the country should see this athletic infrastructure. This is the most modern oval track I’ve seen in my life, better than the school tracks I’ve seen in Los Angeles and California! After taking some pictures of the oval track, I ran towards the Powerplant and ran around the buildings and crossed the Pasig River towards Mandaluyong. From Mandaluyong, I took the Shaw Blvd towards Pasig City, turning right along C-5 and back to BHS/Global City. I finished my “runabout” at McKinley Hill. I finished almost 19 kilometers in 2:03 hours.

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Makati City improved this area three years ago along JP Rizal Street going towards the Guadalupe Bridge

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The pathway along the park on the banks of Pasig River (fronting the Powerplant area)

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Where are those brass letters on this marker of the park?

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Kids playing and swimming along the banks of Pasig River at the Guadalupe area.

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Inside the Makati Park & Garden

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The University of Makati Oval Track is surrounded with covered bleachers. So far, this is the best oval track I’ve ever seen, better than the oval track at Mt San Antonio College (Mt SAC) near Los Angeles where US amateur track events’ records are always broken. The tartan track looks like this when it is newly applied on the ground!

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Plastic seats screwed on the concrete steps of the bleacher.

27 Dec 2008—I received a txt message from Jonel/Bugobugo on Christmas Day inviting me for a “runabout” on this day with a route plan from BHS to MOA area. I immediately accepted his invitation. So, this morning, I prepared for the unexpected just like when I had my “runabouts” for the past two days. I wore my runner’s cap, Maui Jim sunglasses, long-sleeved NIKE performance shirt, NIKE tight shorts, TNF Hydration Backpack, camera, cash, cellphone, and my heavy but most comfortable ASICS Gel-Kinsei 2 shoes with thick PUMA socks. We were four runners—Jonel, Armand, Rico, and I, for today’s “runabout”. Jonel & Armand are “hardcores” and it was Rico’s first long run/”runabout” and it was a way to “baptize” his newly-acquired brand-new GF 305. This “runabout” is also memorable to Rico because the first data in his GF 305 will be entered as his first entry for the “1,000-Km Club”. We stared at 6:23 AM at ROX/BHS and we ran towards Lawton Avenue until we reached the Diosdado Macapagal Avenue. After running for the first 10K, we had our first pit stop at McDonald’s for pancakes & orange juice. As we started to run again, we decided to reach the Cultural Center of the Philippines after running along the seawall of MOA. Running towards MOA and along the seawall was a comforatble pace for us as we met so many people who were jogging, walking, and sitting along the seawall and at the park. We reached  and ran the ramp of the Film Academy Theater, passed infront of the Sofitel Hotel (former Philippine Plaza Hotel) and Folk Arts Theater. We stopped at the Jollibee near the CCP to relieved our bladders and drink water. As I was adding more water to my hydration pack, one of the waitresses made a friendly comment about my perspiration dripping on top of the table where I placed my hydration pack. I told her that we are passing through as we started our run from The Fort and we are still be going back to the the said place by running. The waitress was surprised and amazed. I guess, she was thinking that we were “crazy”. From Jollibee, we walked to a park across the CCP and had some photo-ops. After the photo-ops, another “decision” has to be made—are we going back to BHS from this place or go all the way to Luneta first before going back? Unanimously, we have to reach Luneta! Still running at a slow pace, we ran along the seawall and I was trying to see the water if  it was clean and free from wastes like plastics, papers, and styrofoams. I did not see any waste on the water but the water was too dark and I was surprised to see a lot of people swimming along the rocky shore of Manila Bay. Some of the people were fishing using the traditional “hook & line” and others were there with their family and friends enjoying the sight and smell of Manila Bay. While approaching the US Embassy, I was dismayed to see a lot of wastes along the small portion of seashore of Manila Bay near the US Embassy compound. I wonder why we have to wait for a decision and ruling from the Supreme Court to force the Government to clean the shores and the water quality of Manila Bay. In my opinion, an efficient waste management system along the seawall or park along the Manila Bay would solve the clean sight of the seawater by placing appropriate trash bins along the seawall; employing efficient “sweepers” who make their rounds every 30 minutes to one hour; a regular garbage truck to pick-up accumulated trash bags; an a disciplined populace (this is the hardest thing to satisfy!). The quality of water along the Manila Bay is another problem to deal with which needs a complete overhaul of our “old” and “ancient” sewerage and drainage system for the whole Metro Manila. It should ne noted that all our wastes and drainage end up to the Manila Bay! As we reached the “KM 0” mark, another decision has to be made again!—Are we going to run back to BHS or take a taxi ride? After some photo-ops at Km 0 and at the Rizal Monument, the decision had been made—what else?…run along Roxas Blvd towards Buendia/Gil Puyat. And we run and run until we reached  Ayala Avenue. We had a brief pit stop for “taho” at corner Gil Puyat & Ayala Avenues near the RCBC. After the “taho” stop, we walked towards the nearest 7-11 Store and replenished our hydration bladder and bottles with water. We run again along Ayala Ave crossing EDSA without going through the pedestrian overpass. It was only while running along the McKinley Road that I realized that the road was an uphill towards The Fort area. It was almost 11:00 AM when we entered the territory of The Fort. We ended our run at the usual Start/Finish Area of road races at the Fort. All of us enjoyed the run and we ended doing our stretching exercises. My GF 305 registered a distance of 28.4 kilometers with a running time of 3:22 hours. My thanks for the company of Jonel, Armand, and Rico. They will be surprised to know from this post that this run was my third day of “runabout” since Christmas Day. Guys, you are all certified “hardcores”!

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At the park near the CCP (Rico, Armand, BR & Jonel/Bugobugo)

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This is the only part of Manila Bay along Roxas Blvd where I saw a beach sand with lots of trash! Look at those people swimming!

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At KM 0, where all the kilometer posts in the country are based from. We are at the center of the country!

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Infront of the Rizal Monument in Luneta Park (Jonel, BR, Rico & Armand)

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Our “pit stop” for “taho” at the RCBC Building

Our next “runabout” will be a run along the EDSA—from Roxas Blvd to Monumento (Caloocan) and back. It is the fault of Rico for asking from Jonel the exact distance of the whole EDSA. The “hardcores” will measure the distance/length of EDSA through our GF 305s. This is the “hardcores’” way of celebrating a prosperous new running year of 2009.  If you think you are “crazy” in running and interested to join, contact Jonel/Bugobugo for the details. The date is still “secret” for security purposes. Do you want to join?

100 Days: One Friday Evening Workout


7:03 PM 19 December 2008 @ ULTRA Oval Track

Yes, on this day (26 Dec 08), you have 100 days before the Inaugural Bataan Death March 102K Ultramarathon Race!

I attended the Friday session of our “speed” training, barely two days before last Sunday’s Patakbo sa Kabundukan. After the usual warm-up easy run around the oval track for four laps and almost 40-minute stretching and drill runs supervised by Coach Salazar, we had a 5-minute rest for water break and personal necessities.

All the participants in the “speed” training were surprised to hear from Coach Espejo what we had to do. We were told to run 75% of the distance we had to run for the Sunday’s race with our best effort or race pace. The rest of the students did not have any race to participate for the coming Sunday but they opted to run 75% for an imaginary 10K race. Since I was scheduled to participate in the Patakbo Sa Kabundukan’s 21K Run, I had to run 15.75K with my best effort.

According to Coach Espejo, the reason why we had to this kind of speed training two days before race day was to simulate what the body would do and expect during race day. However, he advised us to follow it up with another 30-minute active recovery run on the day before the race at 70% effort.

On that Friday evening workout, I ended doing 16.25K with an average pace of 4:45 mins/km for the 1st 10 kilometers and slowed down to an average of 5:00 mins/km for the next 5 kilometers and later picked up my pace on the last kilometer at 4:50 mins/km. Overall, I had an average pace of 4:54 mins/km. The speed run training culminated with a one lap walking and stretching exercises.

After this Friday evening workout, I realized that my “speed endurance”  was only good for 10 kilometers. I was not surprised about my assessment on my endurance because after I finished the MILO National Finals Marathon, my training were geared towards two successive 10K road races and most of my runs were active recovery runs after the Marathon Race and I never had any running workout for a distance more than 10 kilometers.

After assessing my endurance capability with the said speed workout, I formulated my race strategy for the Sunday’s 21K run—I had to slow down with my average pace on the 1st 5K and slowly increasing the pace on the 6th to 11thK, and race on my best up to 110% effort for the last 10 kilometers. If not for those jeepneys, tricycles, & garbage trucks along the route and lack of road marshalls, I could had made a better time on my last 10 kilometers. I experienced my first “negative split” in a half-marathon distance in this road race.

So, one of the “secrets” in our speed training is already out for other competitive runners to try and follow—run 75% of the race distance you have to compete two days before race day with your best effort (100%) and follow it up with a 30-minute active recovery run at your 70% effort a day before race day. This should be done if the road race for Sunday is a half-marathon and lesser distance road runs.

My 2009 Pasig River Marathon Training Started Last 01 Dec ’08


On the following day, Monday, after I finished the MILO National Finals last 30 November 2008 with a time of 3:48:42 hours, I was back at the ULTRA Oval Track doing my active recovery run for 30 minutes. It was on this slow recovery run where I thought of seriously preparing for the Bataan Death March 102K Ultramarathon Race which will be held on April 5, 2009. Henceforth, all my weekend races and marathon race/s before the ultramarathon race will be a part of my training.

So, while the rest were tapering for their Singapore Marathon and later recovering and resting after the said race, I, together with the Hardcores and Team Bald Runner were already preparing for our next marathon race. And out from nowhere, I received a text message  from the race organizer of the Philippine Marathon for Pasig River stating that the race will be held on March 8, 2009.

As part of my training for the March 8 Marathon and 102K Ultramarathon, the Hardcore Group (HG), Team Bald Runner, and participants in the 102K Ultramarathon will conduct a “50K practice run” along the route of the Bataan Death March on 23 February 2009.

For the past weeks, I’ve been running a total of 70-90 kilometers every week; going to the gym at least twice a week to strengthen my core & upper body muscles; and attending the “speed” lesson/training at the ULTRA Oval Track three times a week. For this week, I should be able to reach a total of 90-100 kilometers and for the month of January, I should be hitting 110+ kilometers per week already.

Race Goal for Philippine Marathon for Pasig River: 3:30:00-3:45:00 hours

How will I prepare for it? The following are the ingredients of my preparation every week:

2—Long Steady Distance Runs

2—Speed Runs

1—Tempo Run

1—Speed Drills/Pylometrics

1—Active Recovery Run

8—Hours of Sleep Every Night

1—Massage Session

1-2—Gym Workout Sessions

Lots of “Double” runs for the day, and

Lots of Positive Attitude and Discipline

Merry Christmas and Happy New Year To Everybody!!!