National Library & 2nd MILO Run

On August 2, 2009 By kingofpotsIn Marathon Race, Marathon Race Results, Pictures, Running17 Comments

I went to the National Library on the morning of rainy Tuesday but I was not able to get in those research halls/rooms after I lacked the necessay requirements. Anybody who would visit and make a research in the National Library should have a valid Identification Card, one (1) ID Photo, and Fifty Pesos (P 50.00). A Cashier in the Library needs to confirm your Identity through your ID Card and then receives your Fifty Pesos. In return, the Cashier gives you a blank Library Card and an Official Receipt of the money you gave. You should paste your ID Photo to the blank Library Card and write your name on the said card.

Then, proceed to one of the desktop computers in the lobby and register your Library Card Number, Name, Password, Address, and E-mail address and then click Save. Your Library Card Number which is printed on the back of your Library Card is your Username. From here, you can now proceed to the research areas located at the 2nd-4th Floor of the building. The whole building is not air-conditioned and be prepared to sit yourself where wall electric fans are located.

First, I used the computer to track down if there are any books or publications about local Athletics and Running in the Directory of the National Libray. The result? None!!!

Second option was to find out the old newspapers in the Directory. I was surprised that I was made to proceed to the 4th Floor of the building and I was able to see the sorry/sad state of those book-bound newspapers stacked on open racks and cabinets. Most of them are dusty and not properly arranged by months and years. I thought I would be looking on “microforms” or “microfiches” of newspapers but I was actually reading the actual old copy of newspapers bound by month.

After looking on the different rows of newspaper racks for about 30 minutes, I came upon book-bound copies of “Sports News” which is a weekly broadsheet newspaper on Sports and the following were my discoveries:

1) There was an annual event called “YMCA Walkathon Race Event” which was well-attended by almost 300 walkers and had a Cash Prize of P 200.00 for the winner/champion. In my mind, I recalled a regular group of walkers called “United Nations Walkers Club”.

2) The first provincial annual marathon race was called Negros Marathon which was held in Negros Occidental as sponsored by Governor Roberto Benedicto. It was organized by Monico Puentebella (who is now a Congressman). The most popular runners team in Negros Island was headed by Art Valdez (brother of singer-runner Leo Valdez) and it was called BM-AMC.

But what gave my full attention during my research was the news coverage of the 2nd MILO Marathon and its elimination race and I have the following information based from the news accounts of “Sports News”:

1) The first MILO Marathon was held in 1974 and the first Champion was Numeriano Titong, a golf caddy. I heard that he is still a golf caddy at the Valley Golf & Country Club.

2) The 2nd MILO Marathon Race Elimination Race was held on November 9, 1975 with the participants coming from all over the country. Registration was made and submitted in the local branches of Manila Bank with the following requirements:

a) Runner should be an amateur.

b) Must not be less than 19 years old.

c) Must be able to submit Medical Certificate from any Physician

d) Submit One (1) Passport size or ID Photo attached to the Registration Form

e) Registration Fee: Two Pesos Only (P 2.00)

The Elimination Race is a 20-kilometer road race that starts at 12:00 Noon along Gen. Aguinaldo Street, infront of the Fiesta Carnival, Cubao, Quezon City and finishes at Luneta Park. The first thirty (30) finishers in this race are qualified to participate in the 2nd MILO Marathon Final Run.

The Marathon Finals is held the next Sunday after the Elimination Race. The Finals starts and ends at the Luneta Park. It starts at 12 Noon from Luneta Park-towards Quiapo-Espana-Quezon Boulevard-turn right at EDSA-towards Cubao-right at Aurora Blvd-Magsaysay Blvd-Legarda-back to Luneta Park.

The Marathon Finals top prize for the Champion is a chance to compete in the Boston Marathon if the finish time is 2:30 hours or less. No Cash Prizes were given to the winners that time.

The Race Organizer was Jun Castro of Intergames Inc. The race was also sponsored by PATAFA.

In the 2nd MILO Finals, Victor Idava, 20 years old & farmer’s son from Bicol and a national record holder then in 1,500 & 5,000-meter runs, won First Place/Champion with a time of 2:54:35 hours. He did not qualify the 2:30 hour or less finish time but MILO sent him to participate in the 1976 Boston Marathon. Out of the 30 qualifiers who started the race, 16 finished the race.

The following were the results of the 2nd MILO Run:

2nd Place—Jose De Vera—2:56:13 hours

3rd Place—Finishterio Lim—3:00:00 hours

4th Place—Numeriano Titong—3:01:58 hours

I am going back to the National Library soon! I will try to find out information about the Pilipinas International Marathon, PAL Manila International Marathon, and the Alay Sa Pangulo Marathon Race.

Did you know that there were two famous Race Organizers then in the persons of Mr Jose “Jun” Castro, Jr and Minister Elpidio Doroteo of MYSD?

Did you know that there was a National Corporate Competition in Long Distance Running Event where every government and/or corporate offices’ running teams would compete? The winners were sent to Stanford University in Palo Alto, California for the International Corporate Athletics Competition.

By the way, I was a new graduate from the Philippine Military Academy and I was then fighting it out with the MNLF in Maguindanao-Cotabato as a 2nd Lieutenant of the Philippine Army and a Platoon Leader when the 2nd MILO Run was held in Manila.

(Note: Newspaper Pictures Taken From “Sports News”)

Lessons Learned: 33rd MILO 42K Elims

On July 30, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Running10 Comments

This had been my third marathon race for the year and and I joined this race five weeks after participating in the 2009 Los Angeles Marathon. I did not expect a good finish time for this race ( sub-4 hours) as I knew I was not yet fully rested and recovered from my past marathon races and one ultramarathon race (BDM 102) since April of this year.

On hindsight, I could see the following lesson learned which I kept on violating whenever there are major races and there are also good observations that I could maintain as a result of the race:

1) Easy Long Runs—Marathon race is an endurance running sports. A runner must be able to run a minimum of 32 kilometers in his/her long runs. Better yet if he/she could run the full distance of 26 miles/42 kilometers at least 3 weeks before marathon race day. I never had any long run (32K) as far as the said distance 2-3 weeks before the marathon as I concentrated in shorter distance and hill workouts. Those runs were not enough to develop the endurance capability of my leg muscles and this was the reason why I was already having “muscle cramps” before reaching the half-marathon point. As an advise, let your legs experience what it takes to run the distance (42K) no matter what is your pace is, the more time you keep your feet running on the ground, the better for you to survive in a marathon race. Remember, in a marathon race, the race starts on your last 10 kilometers before the finish line!

2) “All Running Shoes Are The Same”—There had been a lot of arguments about the appropriate shoes you should use in running for training and/or racing in a road race. For the “newbies”, they have to take advantage of the running specialty stores that we have right now in Metro Manila which have those “high-tech” stuffs that determine your own gait/stride/foot strike analysis. But for me as an “old” runner, I’ve been a consistent ASICS and New Balance Shoes user. Lately, I’ve been using the lighter racing shoes in my full marathon races and I did not have any problems.

3) Weather Affects One’s Performance—I have observed that running in colder countries improves one’s running performance. If you have plans of running a marathon in colder countries like United States, it is highly recommended to train in our country and allow some time to acclimatize at least one week or few days before race day on the locaton of the race. I am sure you will have a better marathon finish time if you run your race in colder countries.

4) Rest & Recovery—In the book, “Lore of Running” by Dr Tim Noakes, he is recommending to all serious runners to run at least one or two marathon races a year or one marathon race and one ultramarathon race per year which are spaced in between with rest and recovery before training. I guess, I have already violated this recommendation for this year. He also stated in the book that “the more you race frequently, you will never achieve the fastest time your body is capable of”.

5) Finally, I’ve accepted that my best in the marathon race is already past—I would never attain my best time of 3:30+hours when I was in my early 30s. However, my training preparation for my next marathon is geared towards a finish time of 3:45 hours or less. I hope I could make it to the Boston Marathon.

Week #1: Start Of Marathon Training

On July 21, 2009 By kingofpotsIn Insights, Marathon Race, Practice Runs, Runners' Training, Running, Ultramarathon4 Comments

13-19 July 2009 (1st Week)

After completely resting for the whole week after the 33rd MILO 42K Elimination Race the other Sunday, I am starting a serious training cycle for a marathon race to be held before the end of the year and ultimately, in preparation for a “possible” experience in an ultramarathon race which will be held on the last week of May 2010.

Monday—A Long Run of 1:30 up to 2 hours

Tuesday—Easy Run of 60 minutes

Wednesday—Tempo Run. Start slowly; after 20 minutes, hold race speed for 30-40 minutes, then end with easy run for 20 minutes.

Thursday—Hill run, Easy Run

Friday—Easy Run of 60 minutes

Saturday—16-20K at Race Pace

Sunday—Rest Day

This training schedule is supposed to be a guide. There is no specific target on my weekly mileage as this week and the following weeks will be part of my endurance phase.

Comparing the abovementioned training schedule from what I’ve actually done for the past days/week, the following was my actual training workout:

Monday—I was able to run for two (2) hours with an average pace of 6:30-6-45 minutes per kilometer. It was a “runabout” along the major streets in Metro Manila. The run was done early in the morning covering a distance of 17K.

Tuesday—It was supposed to be a One Hour Easy Run but it ended as a Run at Race Pace. I finished 12K for one hour at an average pace of 5:02 mins/km. I need to control myself when I run at the ULTRA Oval Track. The run was done at 4:30 PM and had enough time to rest & recover from the long run yesterday.

Wednesday—I had a tempo run. First 20 minutes at a easy pace at an average pace of 5:40 mins/km; followed with a tempo run for 30 minutes at an average pace of 4:55 mins/km; and then finished with an average pace of 5:45 mins/km for 20 minutes.

Thursday—It was supposed to be an easy run along rolling hills at McKinley Hill but opted to do the “stairs” at the ULTRA bleachers after running for 45 minutes. I did 15X on the stairs. It was raining hard.

Friday—I was able to run under the rain for about 35 minutes in the morning. And did “stairs” for another 30 minutes

Saturday—Did not have a chance to have a long run at race pace because of a running clinic the Team Bald Runner conducted at the ULTRA Oval Tack. However, I was able to run for a duration of 32 minutes with an average pace of 6:00 mins/km after the said running clinic. Had a massage in the afternoon.

Sunday—Did a long steady run during the GLOBE-ALI RUN FOR HOME with the distance of 21 kms. I finished the race/run in 1:51+ hours with an average pace of 5:15 mins/km. It was a “diagnostic” run and I did not force myself for the speed. However, I need more time to strengthen my legs and build-up again my aerobic endurance by doing more long steady runs in the coming weeks. I had another massage to my legs in the afternoon and slept early in the evening.

Total Mileage For The Week: 75 kilometers

Team BR Won In MILO 42K Elims & More Pictures

On July 11, 2009 By kingofpotsIn Marathon Race, Pictures, Race Results, RunningLeave a comment

The following members of the Elite Team Bald Runner won in the top rankings of last Sunday’s 33rd MILO 42K Elimination Race which started and ended at Luneta Park, Manila:

Rene Desuyo—Overall Champion in the Men’s Category for the 42K Race with a time of 2:33:38 hours. He won a cash prize of P 30,000 and Championship Trophy.

Alley Quisay—2nd Runner-Up in the Men’s Category for the 42K Race with a time of 2:37:00 hours. He won a cash prize of P 10,000 and 3rd Place Trophy.

In addition, I am posting the following pictures taken before and during the 33rd MILO 42K Elimination Race:

Stretching Exercises Before the Start of the Race

NQ’d For 33rd MILO 42K Finals

On July 9, 2009July 9, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Pictures, Running23 Comments

Race Report: 33rd MILO 42K Eliminations @ Luneta Park/4:25 AM July 5, 2009

Reading a lot of books and blogs of elite athletes influenced me to re-assess my training program after finishing the BDM 102K, BOTAK 42, and the LA Marathon (LAM) in a span of two months. It is said that these elite and competitive athletes adhere to the principle of “periodization” for the marathon and ultramarathon distances and provide a much-needed rest and recovery to their bodies from severe training and competitions. If these athletes/runners who are younger than me by 25 to 30 years had included in their training a period of rest and recovery, how much more for an older runner like me?

After doing a lot of “walkabouts” and “runabouts” in Los Angeles after the LAM, I’ve observed that there was some tightness and pain below my left knee cap and as a result, I immediately decreased my weekly mileage and ultimately embraced the need for a full rest and recovery even if I was already registered for the 33rd MILO 42K Elimination Race. As a warrior, I thought that I could not win every battle where I am going to fight if I am not sure I will not win. However, I thought of going to the battle to try and find out where I need to improve with the thought that if I will loss in this battle, I knew I could win the WAR in the next battle.

And so, at the beginning of the race, my mind was already geared towards the ultimate goal of finishing the race decently and make the MILO Finals goodbye and not included to be a part of my future battles. Last year, I was not able to join the 32nd MILO 42K Eliminations because I was in the United States for my first ultra trail run at Bulldog 50K. But due to my request then to the MILO Race Organizers, I was able to join the MILO Finals with an impressive time of 3:48:32 hours which I think I was then on my “peak period” for the year! It was then that I thought of planning to improve my time with the intention of qualifying for the Boston Marathon as I could make it to the 3:45 hours qualifying time for my age (55-59 years old).

Unfortunately, the BDM 102 and the BOTAK 42K made me a slower runner but I knew I could have a better time at the LAM.

I was already at the vicinity of the former Army & Navy Club (Luneta Park) at 3:40 AM with enough time to pin my race number and do some stretching exercises. Out from nowhere, the Hardcore Team (Jonel, Mari, Jay C, Lester, Kevin, Martin Lorenzo & Odessa) approached me and we had a brief chat and some photo-ops. I saw Jay aka Prometheus Cometh and Vener aka RunUnlimited having their warm-up. In a few minutes, we proceeded to the starting area where the rest of the runners were doing some stretching exercises. Inside the corral, I was able to greet and meet other runner-bloggers, BDM 102K Finishers, and the usual hardcore runners who are always present in almost all the road races in Metro Manila. A certain “Mike” (I am not sure if that’s the name I can recall) from California introduced himself and he gave me the impression that he is in the country to run the MILO 42K as he is also a passionate runner who had finished a lot of marathon races in the US, to include NY & Boston Marathon. He is 55 years old!

As in the rest of past Rudy Biscocho’s races, the race started ahead of the scheduled time and we were off for the race at 4:25AM. The race was totally different from my LAM experience at the few meters from the starting line. A 42K race with about 500 runners as compared to a sea of almost 15,000 runners is a “sign” that I am really back to the reality of running in my own country. However, the advantage is that, I could immediately start my GF 305 without waiting for about 10-15 minutes before crossing the starting line! In Manila, you only miss or wait a few seconds from where you start running before passing the starting line.

For the 1st 10 kilometers, I could still see the backs of Vener and Jay N at a distance and I estimated that I was running at an average pace of 5:45-6:00 minutes per kilometer. But later, Joms Paras, a younger and a fast runner, joined me along my side for almost 3-4 kilometers and I knew that I was already looking for trouble as I was doing a faster pace than what I estimated. Keeping pace with Joms and trying to maintain seeing the backs of Vener & Jay N at the 10K distance was already an invitation for a disaster to happen.

I was very confident to climb those overpass along Roxas Boulevard and was also confident to run up to the Kalayaan Flyover/Overpass without any problems. Well, that was what I thought. As soon as I was about to go down from the Kalayaan Overpass to The Fort area, an early sign of muscle cramps on my left calves started to appear and I had to slow down. I think this was where most of the runners overtook me. At this point, I tried to recall my past running workouts since I finished the LAM. While watching the leading runners going the opposite direction at Fifth Avenue, I tried to “shuffle” and make sure I don’t overstrain my calves while maintaining my running form with the hope of meeting my support crew along Bayani Road for my hard-boiled eggs and oatmeal. I knew I had been religiously taking my GU Roctane since the start of the race, drinking water in every water station, and drinking Gatorade in the provided stations along the way but still I could not figure out why at the early stage of the race I was already experiencing early signs of muscle cramps. I was expecting a sign of cramps at Km 25, not at Km 16!!! Whenever, the pain disappears, I would increase my pace with the hope that I could, at least, improve my finish time.

You could just imagine how desperate I was to spray that cannister of “pain killer” at the “P & G” runner’s booth infront of the Southern Police (PNP) Headquarters along Lawton Avenue!!! The Bald Runner was already dying with cramps and help was not coming!

I guess, my “hot temper” (which I did not show to the ladies at the booth) within me acted as my natural “pain killer” which made those cramps disappear while I maintained a slower pace. All of a sudden, I was already approaching the Heritage Park when the rain started. It gave some relief to my hot body but I knew that my pace was not improving at all.

On My Way Towards Heritage Park/C-5 Turn-Around

Along Bayani Rd After The Rain/Going Back To Lawton Ave

I met my support crew along the Bayani Road on my way back to Lawton Avenue. As planned, I ate one hard-boiled egg and one pack mix of oatmeal with Gatorade drinks.

After this brief stop, it was already a battle between being DNF in this race or continue to struggle up to the finish. Well, I never had a DNF in my running races and never had a DNF in my military career and much more never will have a DNF in the so-called trip called “Life”. I said to myself, DON’T QUIT! And I could still remember what I learned and always hear from my Officers and Soldiers when I was assigned with the Special Operations Command of the Philippine Army, that goes this way, “Mas mabuting mamatay, Huwag lang mapahiya”! (“It is Better To Die than Live in Shame”!)

"Don't Quit" Running Form!!! (Photo Courtesy Of Harry Tan, Jr aka Mukhang Guilty)

And so, that was the running “mantra” while other faster runners would pass me along the way. I made sure I would drink water in every Water Station; drink Gatorade in cups in every Gatorade Station provided by the Race Organizers; ask hard-boiled eggs on the last 6 kilometers from my support; swallow my GU Roctane every 10 kilometers; and don’t over stride so that my muscle cramps would not appear.

Mesh V aka My Iron Shoes & Coach Titus Overtook Me at Lawton Avenue (Good Luck On Your SFM!)

People at the Support Stations of different running groups who know me would cheer me but I observed that they were not offering something for me. Of course, I did not ask anything from them in the first place but if these people would have the experience on how it feels to run a marathon, maybe, just maybe, one of them might offer a cup of water or cup of Gatorade drinks to me just to show some spirit of “volunteerism” in a marathon race. It is regrettable that this is another great disparity or difference in running the LAM and our local marathon races. On the other hand, I highly appreciated the support of Hardcore Team’s Ivy and Odessa for offering their drinks & food when I really needed them. Thanks, Guys!

BDM 102 "Warriors" Along Roxas Blvd (Albert Nama, Jonel, & BR)

Finally, I finished the race in 4:20:45 hours. Nothing extraordinary and it was a challenging fight with myself. Now, I can proudly say that I am Not Qualified (NQ’d) for the MILO 42K FINALS.

After Passing the Finish Line! Tired & Happy!

Instead of looking for other runners and congratulating them for their finish, I opted to display my Project Donate A Shoe tarpaulin in a place where other runners would see and my support crew displayed at least 50 pairs of donated shoes. In less than 10 minutes, all the shoes were gone and were received by runners and by even street/park sweepers of Luneta Park with their happy faces. I was happy that these donated shoes would end up to runners and those “poor souls” who needed them most.

In A Few Minutes All The Shoes Were Gone!

To all the runners who were qualified for the MILO FINALS, my warmest congratulations to you! I will be cheering you along the route or maybe I will be putting up a “BEER STATION” for all the runners (if Mr Biscocho & MILO will permit it). Anyway, if you have “bandit runners”, I am sure there should be “bandit aid/support stations”. So, watchout for the “BANDIT BEER STATION”!!!

To all the runners who were not qualified, please don’t run as “bandits”! It is better for you to “volunteer” as aid station personnel for the “bandit beer station”. Your reward for being a volunteer will be the remaining bottles and cases of beer which will not be consumed by the passing runners!!! In the first place, you were the ones who committed to donate those cases of cold beer!!

Deal or No Deal???

Buff: How To Look “Cool” In A 42K Race

On July 7, 2009 By kingofpotsIn Jogging, Marathon Race, Pictures, Races, Runner's Fashion/Attire, Runners Accessories, Running5 Comments

Buff Headwear @ MILO 42K Elimination Race/July 5, 2009: Part 2

It is the brand of a piece of cloth being used by ultra trail runners and runners/athletes participating in multi-stage races in the desert and snow.

I bought two of this which are made of High UV ray protection “Coolmax” material and could be used in tropical countries like ours. In the MILO 42K Elimination Race, I used the blue colored Buff for testing in this particular race, thereby, replacing the bandanas and the bandana with crystals to cool off my nape. I used the Buff as depicted in the following pictures:

As a Headband to prevent my sweat flowing to my Eyes!

It can be used also as a baclava, ala-ninja cover to the face, a pirate’s cap, ear muff, hairband, wrist wrap and a bonnet. If I am not mistaken, I saw Albert Salazar aka Run2dmoon and Jael Wenceslao of Team Baldrunner-Professional Group wearing this kind of headgear in their marathon races and “runabouts” in Metro Manila.

I bought the said item at REI Store in Monrovia/Arcadia, California for $ 28.95 + tax.

Unfortunately, this Buff did not make me faster in this particular 42K race. But certainly, I look “cool & hip” using it.

“Volunteering” Is Service To Everbody

On July 5, 2009July 5, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Running43 Comments

MILO Marathon Elimination/July 5, 2009: Part I

After running the Los Angeles Marathon last May 25, my experience with the “volunteers” along the route were memorable and worth emulating. I know that Captain Amado Castro, Jr aka Reinier 6666, who participated in the said marathon, was also impressed by the cooperation of the people/residents along the route to help with the needs of the runners—by offering cups filled with water, sports drinks, and even beer; and some would offer massage and food to anybody running in the said marathon. I know that this was the reason why Mr Castro initiated a team-up with Jinoe Gavan and the takbo.ph people to put up an Aid Station as Volunteers to support the 100K and 50K runners of BOTAK 100K Paa-tibayan Race last weekend. Their Aid Station was open to every runner in that race.

In this morning’s MILO Marathon Elimination Race, I have observed a lot of Aid Stations along the way in addition to the usual Water & Gatorade Stations provided by the MILO Race Organizer. However, these Aid Stations were there solely to support the members of their respective running clubs or teams. There is no problem with that but I think, if we “volunteer” to support some runners, we better start supporting every runner in a marathon. Anyway, what is the worth of a small cup of water or sports drinks offered to a runner who is not a member of your running team?

Okey, I have this bad experience this morning during the race. Infront of the Southern Police District (PNP) Headquarters, there was this booth with ladies who were standing infront of a table with Salonpas Spray canisters. Since I have some of these Salonpas Sprays (bought for me by my son, John), I know them at a distance. And the fact that these Salonpas Sprays were used by “volunteers” during the Los Angeles Marathon to runners who were having some muscle cramps on their legs, I knew that these sprays are very effective. At this point (along Lawton Avenue), I was starting to have some cramps and at a distance, it was a relief for me to see these sprays at the said booth. As soon I got to the table, I got hold one of the canisters and while I was about to use it, one of the ladies grabbed the said spray from my hand. Another runner was also trying to get hold of the other canister but another lady grabbed the said spray away from the other runner. I said, “Why don’t you allow us to use your spray?” “Is the spray for every runner?” And one the ladies said that the sprays were reserved for the use of the “P & G” runners. Well, I saw a tarpualin signage on the back of the ladies with the markings, “P & G”. Is this translated to “Procter & Gamble”? The other runner who joined me to the said booth was very angry and I was trying to control my temper, too! The other runner suggested me to publish a post in my blog about the said incident. Well, that was already in my mind before the other runner uttered his suggestion.

So, if any of the “P & G” runners will be reading this post, I am already announcing in this blog that I will be putting up an Aid Station purposely to share my two canisters of Salonpas Spray to every runner in the next Marathon Race. As for the other “volunteers”, can you start offering your “goods” to other runners, too?

My 3rd Marathon For 2009

On July 3, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Pictures, Races, Running2 Comments

My major road races for this year started with my participation in the 1st BDM 102K Ultramarathon Race last April 5, followed by the BOTAK 42K Paa-tibayan Race last May 10, and lately, my first participation in the Los Angeles Marathon last May 25.

My finish times for the BOTAK 42K and 2009 Los Angeles Marathon were 4:35:10 hours and 4:07:33 hours, respectively. These times were far from my last year’s MILO Marathon Finals time of 3:48:32 hours.

After the Los Angeles Marathon, my training had been reduced to easy runs and tempo runs. My mileage went down and I tried to rest and recover for the month of June after reading accounts of elite athletes on how they train by following the principle of “periodization”.

Although the main objective in my participation to this Sunday’s MILO Marathon Elimination Race is for me to finish with a time of below 4 hours to be able to qualify for the MILO Marathon Finals, it will be a difficult task knowing the humid and hot weather condition in the country. Nevertheless, joining the MILO Marathon Finals in October will not be possible because of conflict in schedule for more important races to join. But at the back of my mind, the target will always be to finish in sub-4 hours in this race.

This Sunday’s Milo Marathon will serve as a “diagnostic test” for another training program and plan for me to run another marathon race before the end of this year.

To all the MILO Marathon runners this Sunday, my Best Wishes & Good Luck to everybody!

To all the “first-timers”, “Don’t Quit”!!!!

Note: Don’t forget to have your deep-muscle massage today!!!

BR’s Running Plans & “Dream” Runs

On June 17, 2009June 19, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Places to Run, Runners' Training, Running, Trail Running, Ultramarathon23 Comments

The following are my running plans and “dream” runs until I am still strong to run:

1) Boston Marathon—They say that you are not an ultimate marathoner or runner if you don’t experience the “Holy Grail” of Marathon Running on Earth. First, I have to look and join for a fast marathon race which is Boston qualifier for me to have a finish time of 3:45 hours in my age category.

2) Manila to Baguio City Run—I made this announcement during the Awarding Ceremony of the 1st BDM 102K Ultramarathon Race. This will be a 3 to 4 -day multi-stage run along the McArthur Highway. There is no registration fee as each runner must have his own support system.

3) Mt Arayat Traverse Run—With the approval of the security forces within the area, this will be a one-day affair. There will be no registration fees. Each runner will have his own support system with him during the run.

4) Mt Tirad Trek & Tirad Pass Run—The run will start infront of the Candon Elementary School in Candon, Ilocos Sur and runners will go to Salcedo, Ilocos Sur up to the peak of Mt Tirad, where General Gregorio del Pilar died, and then back to the starting area. The distance is approximately 80-90 kilometers. No registration fee. Provide your own support.

5) Ilocos Norte Sand Dunes & Beach Run—From as far as the boundary of Ilocos Sur & Ilocos Norte (Badoc, Ilocos Norte) to Pagudpud, Ilocos Norte, running along the sand dunes and the coastal beach of Ilocos Norte. There is no need to participate in the Marathon Des Sables and spend $5,000 for registration fees for each runner. Instead, runners will run the sands of the Ilocos region, from South to North direction and end with a beach party in Pagudpud’s Blue Lagoon. No registration fee. Provide your own support.

6) Fort Magsaysay to Dingalan, Aurora Run—This is entirely a trail run that starts from Fort Magsaysay, Palayan City (Nueva Ecija) to the shores of Dingalan, Aurora with the Pacific Ocean. This trail has been used for the training of the Philippine Army’s Scout Rangers and Special Forces. No registration fee. Provide your own support.

7) A 100-Mile Trail Run in California—I hope this will be the ultimate test in my running career.

Any takers? These running adventures will ultimately make our Metro Manila “runabouts” as part of our past. You can signify your intentions by making your comments. Have fun and we’ll keep on exploring through running!

Yasso 800s: “Do or Try It Now”!

On June 9, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Practice Runs, Runners' Training, Running14 Comments

Last November 20, 2007, I made a post about Yasso 800s. It is a simple formula to guide a runner who is training for a marathon race to predict his finish time. This simple formula (?) to predict one’s finish time came out from the observation and experiences of Mr Bart Yasso who is now the Chief Running Officer of the Runner’s World Magazine as he finished and trained for more than 1,000 endurance sports/races for the past 29 years. However, in my first post about Yasso 800s, I was not able to tell or mention some important details about the said workout.

This post will now fine-tune what I’ve posted almost 21 months ago. Yasso 800s is supposed to be a “speed” running workout done at the oval track. As part of ones preparation for a marathon race, this is supposed to be done at least 5-6 weeks before the marathon race day. Which means that you were able to build-up the much needed “foundation” of mileages/kilometers in order to develop the endurance (strong legs without any injury and aerobic capability to sustain a faster pace) through your easy runs, long runs, tempo runs, speed runs, and hill repeats/workouts.

During the Yasso 800 session, one has to run at least 10 repetitions of 800 meters with 400 meters jog in between repetition. The average time of your 10 repetitions will likely be your time for the marathon race, not in minutes, but in hours. For example: if you have an average of 3:32 minutes for the 10 repetitions you have done running at a distance of 800 meters at the oval track (2 laps around the oval track at Lane #1); most likely, your finish time in the marathon race is 3 hours & 32 minutes! It is very easy, you just convert the minutes into hours. It is mandatory to have at least 10 repetitions of the Yasso 800s in order to be accurate in your prediction for your marathon finish time.

However, according to Mr Bart Yasso, the Yasso 800 is not an accurate or perfect predictor of your marathon finish time time as you need to make some adjustments depending on the terrain of the course and the prevailing weather during race day. In extreme conditions of terrain and hot weather, a runner who has 3-4 marathon finishes on his/her belt, he/she can make adjustment by adding 10 minutes; and for those competitive and experienced marathon runners who have finished more than 5 marathon races, they can add 5 minutes to their average Yasso 800s result.

If you are preparing for the MILO Marathon Eliminations on July 5, you can try this workout and hit the Lane # 1 of the ULTRA Oval Track as soon as possible. Just be sure those “walkers” and slow runners (with their Ipods) at Lane # 1 will not interfere with your Yasso 800s. Good luck!

By the way, this is my training target pace data in preparation for the MILO Marathon:

Easy Run—5:46 mins/km

Long Run—5:46-6:15 mins/km

Tempo Run—4:45 mins/km

Speed Run—4:12 mins/km

Yasso 800s—3:35 mins

So far my training had been going on for the past days since I finished the LA Marathon. We will see how this training will turn out in the coming days to come.

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