| I am always fascinated with this Marathon Race in Japan during the 80’s where Toshihiko Seko won this race from 1978 to 1980 and winning his last championship in 1983. Frank Shorter of USA had won this event for four (4) consecutive years in 1971 to 1974. My other running “idols” who won this race were Bill Rodgers of USA in 1977 and Rob de Castella of Australia who won in 1981. Shorter and Seko are still the only runners who won the event for four times.I consider this marathon event as the race among the “elite marathoners” of the world because of the prestige it brought during the 70’s and early 80’s. This is where the Marathon record time was always broken.Invitation to this race had never exceeded to 700 runners, all male runners.I am posting this article about Fukuoka Marathon for the younger runners and “soon to be” marathoners. This is also my way of remembering my “running idols” of the past—Seko, Shorter, Rodgers, and de Castella.
This is a preview written by Sharon Ekstram: The Fukuoka International Open Marathon Championship will celebrate its sixty-first running on December 2, 2007 and will, as usual, set the stage for some incredible distance running. Notable for 2007 will be the debut marathon performance by Half-Marathon world record holder Sammy Wanjiru who will be competing against an international roster of elite marathoners as well as most of the top Japanese marathoners who will be attempting to qualify for the Japanese Olympic Team in this first race in Japan’s Olympic selection process. History of Fukouka Marathon During the early years, this race was held at several different locations, but as the race had the same name and sponsorship, it was considered the same marathon. Th event found its permanent home in Fukuoka in 1963 when it was run on the proposed 1964 Tokyo Olympics course. In 1966, the race became the Fukuoka International Marathon Championships and was sanctioned by the International Association of Athletics Federations (IAAF) and organizers adopted the concept of a year-end event which would invite the winners of all the major marathons around the world to crown the best marathon runner of the year. Olympian Frank Shorter, who was the four-time winner of the Fukuoka Marathon (1971-1974), had this to say about the race: “Before the big city marathons (pre 1978) Fukuoka was viewed by all the athletes as the de facto World Championships because it was the only race where the iron curtain countries would participate between Olympic Games. It fell off in prestige in the 80’s and is now starting to come back. It’s flat and fast and you are pampered. You get the feeling all they want you to do is run your best.” In many years, Fukuoka’s elite roster outshone the Olympic Marathon field. Two world records were set at Fukuoka: Derek Clayton set the record of 2:09:36 in 1967 and became the first marathoner to break 2:10 and Rob de Castella set the world record of 2:08:18 in 1981. As another indication of its speed, Fukuoka has seen sub 2:10 winning times in each of the past 10 years. The 2007 Elite Runners
Other elite athletes registered in the field include Haile Negussie (ETH, 28)(PR=2:08:16) winner of the 2005 Boston Marathon, Daniel Yego (KEN, 28)(pr=2:08:16), winner of the 2007 Rock N Roll Marathon, Alberto Chaico (POR, 34)(pr – 2:09:25) 8th at the 204 Athens Olympics and Mark Carroll (IRE, 35) a 5,000 meter specialist who has participated in three Olympics in the past, his 2002 New York City Marathon debut earned him a 6th place, but he would like to run the marathon at the Beijing Olympics. Ireland is using Fukuoka as a marathon qualifier for the 2008 Olympic Games. |
Category: Marathon Race
Wanjiru Wins 61st Fukuoka Marathon (2:06:39)
Kenya‘s Wanjiru wins Fukuoka Marathon
Sun Dec 2, 5:59 AM
TOKYO (AFP) – Samuel Wanjiru from Kenya ran his first full marathon at the Fukuoka international on Sunday, winning the event in record time. Wanjiru, 21, world record holder of the half marathon, finished the Fukuoka International Open Marathon Championship in two hours six minutes and 39 seconds, with Ethiopia‘s Deriba Merga second at two hours six minutes and 50 seconds.Originally from Kenya, Wanjiru has trained himself in Japan for six years and now is in his third year running at Toyota Motor Kyushu in the southwestern city of Fukuoka.“It feels very good,” Wanjiru said. “I was a bit nervous until about 30 kilometres (18.6 miles), but I felt the strength afterward.”Japan’s Atsushi Sato, Japan’s half marathon record holder, took third, finishing the race with a smile and an arm raised as he spearheaded his bid to win a ticket to the Beijing Olympics next year.The race was one of three marathons that the Japanese Association of Athletics Federations set aside as national trials to decide three Olympic berths for Japanese men.Merga, 27, and Sato closely marked Wanjiru until shortly after 33 kilometres. Wanjiru and Merga pulled away from Sato after the 35 kilometre marker.
1st Infantry Marathon, Fort Benning, Georgia
When I had my schooling at the Infantry School, Fort Benning, Georgia, I joined the 1st Infantry Marathon which was held on 22 January 1984, on the third Sunday of the month of January. Unfortunately, I did not run well in this race after spending my Christmas vacation with my family in Los Angeles. The route consisted of a two-loop course (half-marathon per loop) which goes around the populated area of the camp up to the landing strips/airfield where airborne/parachute training are being conducted.
I ran the race for four hours plus and the course was a challenging one as it is considered as rolling terrain route and due to the prevailing cold climate at that time.
I have only one evidence that I ran the said marathon. It was a light blue colored long-sleeved finisher’s T-shirt (Hobbie T-shirt) which I framed and displayed in my office during my stint in Mindanao.
After a thorough research at the Fort Benning’s Infantry School’s Website, I could not see anything about the conduct of this yearly Infantry Marathon or as part of the MWR/Sports activities of the camp. However, it was my first time to see the conduct of a Sprint Reverse Triathlon in the said website which was well-attended by officers & soldiers in the said military camp.
The 1984 Infantry Marathon was my first international marathon race!
Tips For Your First Marathon: On Training
1. Consult your doctor or family physician and get advise from him/her if your body could sustain stressful training for a marathon race.
2. Maintain a Training Journal/Training Log or a Running Diary with the following data: Date & Time of Run; Duration/Time of Run; Distance of Run (Miles/Kms); Weather; Place of Run; Brief Description of Run (LSD, Speed Runs, “Fartlek” Runs, Fast Continuous Runs @ Race Pace, Tempo Runs, Hill/Trail Workouts or Altitude Training); Blood Pressure & Pulse Rate before your run; and overall feeling before, during and after the run.
3. Progressively increase your weekly mileage but not more than 20% of your previous week’s mileage. Don’t forget to “listen to your body”. Do not overtrain/overstrain your body.
4. Use your training shoes on D-Day of the Marathon Race. Do not use your brand new running shoes on race day. Do not use also racing flat running shoes.
5. Do your stretching exercises before and after your running workouts.
6. Always set aside one or two days per week as your rest day. If injured, take more days to rest. Two weeks is the least you can rest due to injury and be able to catch up and adjust with your marathon training. However, if you miss one month of your running workout, it would be best to scrap your plan to run your first marathon race.
7. Maintain your body hydrated during long runs. Use any available “water/hydration” belt or pack in the sports stores like “Camelbak, Nathan, Access or Nike” for your long run practices only. I take a sip of water from my bottle jug every 3-4 kilometers.
8. Don’t miss your long runs during the week. Try to run at least 3 hours or 35 kilometers in one of your long runs at least 5-6 weeks before the Marathon.
9. Eat moderately and properly. Take a lot of carbohydrates and protein foods. Try to drink not more than three bottles of beer after long runs and speed runs. Take also multi-minerals & vitamins everyday. I take Centrum, Vit C & E, Calcium, & Glucousamine (for my joints/knees) tablets everyday. I also drink Protein Whey after my Gym Workouts.
10. Don’t be afraid or ashame to walk during your long runs. Take a sip of water from your water jug while walking. Take at least one or two minutes of walking and get the feeling of starting to run again.
11. Join road races as part of your marathon training. Select at least one road race every month, 3-4 months before the marathon. Join 10K up to Half-Marathon (21K) races to evaluate your training program. This will also train you to be confident and remove the feeling of nervousness in joining road races.
12. Sleep more hours during nighttime as you increase your mileage. As an average, sleep at least eight (8) hours every night. Take a warm shower before bedtime.
13. Get a decent body massage at least once a week.
14. It is advisable to have your running workout once a day. Preferably, in the morning as most of the road races are conducted early in the morning.
15. Reward yourself every time you reach your training goal every week/month or every road race you join before the marathon.
16. If possible, get a running partner who trains and prepares for the same marathon race you will join. (Note: I don’t follow this as I enjoy and more comfortable running alone)
17. Read and browse back issues of Runners World Magazine or previous posts of my blogsite to maintain positive feeling on your running program.
18. Think positively. Position your running shoes & running attire in a distinct place in your bedroom where you can see them once you wake up from your bed in the morning.
19. Remember that your primary goal in running the marathon is to finish the race without any injury. You have time to analyze and evaluate yourself on your strengths and weaknesses during your recovery period/after the race. You can make adjustments with your training program if you want to improve your PR best time in your next marathon race and always remember that there are more marathon races in the future.
Waldemar Cierpinski & My Second Marathon Race
The first world’s elite marathoner that I’ve seen in person was Waldemar Cierpinski of East Germany and I consider him as my No. 1 Olympic Champion for the Marathon up to this time.
In Montreal Olympics in 1976, he defeated Frank Shorter, the defending Gold Medalist in the Tokyo Olympics Marathon in 1972, in the last three miles of the race with a time of 2:09:55. In the Moscow Olympics in 1980, he won again after outsprinting Europe’s Marathon Champion Gerard Niboer of Netherlands in the last few miles of the race with a lead of 17 seconds. He finished the Moscow Olympics Marathon Race in 2:11:03. He duplicated the feat and record of the legendary Abebe Bikila of Ethopia for winning two consecutive Olympic Marathons. Up to this time, the record wins of these two elite marathoners are not yet erased.
Cierpinski joined the 1982 Manila International Marathon which to my experience and opinion was the “golden age” of marathon running in the country. I really don’t know how much money did the organizers or the government at that time paid for the “fees” for his attendance to the race. But looking at him at the starting line was already a strong motivation for me to run more marathons in the future. At that time, he was 32 years old as he was two years older than me. He is tall with long, lean, muscled legs with thinning hair and smiling face.
After the 1982 Manila International Marathon, I never heard of any Olympic Marathon Champion or World Marathon Champion or any Marathon Champion in any Key Cities of the World’s Marathon Race to have graced or joined/finished our Marathon Race in the country.
On February 1, 1982, I could still vividly recall the smiling face of Cierpinski when I met him alone leading the race along the Guadalupe area in EDSA, to be exact, infront of the Jollibee (now) as he goes back to Ayala Avenue then to the finish line at the Quirino Grandstand. I was then going down towards the Guadalupe Bridge, towards the turnaround point at Ortigas-EDSA Crossing (at Robinson’s Galleria). That was how fast Cierpinski was and how far he was ahead of me! He was running then as if the race was a 400-meter dash when I saw him at that moment. His knees were kicking high infront of him and his feet/heels were almost touching his buttocks! This guy was not a “shuffler”, but a sprinter in a marathon race! Waldemar Cierpinski, the favorite to win, won easily and finished the race in 2 hours 14 minutes 27 seconds. (I did not remember the prize he received.)
In his preparation for the 1984 Los Angeles Olympics, he had participated in marathon races in Japan and in the European Marathon Races with impressive times. If not for the East Germany boycott in the Los Angeles Olympics, Cierpinski could had a chance to win for his third gold in the Olympic Marathon.
The training strategy of this elite runner is long distance but fast runs. In his training practices, his running pace in his longer but faster runs was 3:20 to 3:40 mins per kilometer with a maximum total distance up to 40 kilometers. His long slow distance runs averaged a running pace of 4:00 mins per kilometer. Well, there had been controversies and complaints against him on “blood doping” but nothing had been proven. His past accomplishments were due to hard work and focused training, pushing himself to the edge of his body’s capabilities.
By the way, I finished my second Manila International Marathon in, a slower time than my first one, 3 hours 28 minutes 49 seconds.
Waldemar Cierpinski is still my “No. 1 Hero” in the Marathon Olympics.
2006 Pasig River Heritage Marathon: Results
Source: Association of International Marathons and Road Races (AIMS): RESULTS
26 FEBRUARY 2006: PHILIPPINE MARATHON FOR THE PASIG RIVER
Gripping drama characterized this second marathon edition in Metro Manila. In the midst of the country’s political turmoil, the marathon nevertheless started and ended without a hitch.
The top two men are in-house athletes of the Philippine Army, who, at that time, were under red alert following a Presidential Proclamation placing the entire country under a “State of National Emergency.”
On the women’s side, youth triumphed over experience when Jhoan Banayag, of the University of the East Athletics Team, won over a veteran field which included last year’s winner Maria Estela Mamac-Diaz.
This was the first time, including the first four years when the road race was known as the Pasig River Heritage Marathon, that an international-calibre runner was among the 903 starters. Robert Njoroge Wambugu flew in barely four hours before the gun with little more than a pair of training shoes. Fellow competitor Cesar Bollecer of Direct Link Running Club, showing the visitor the unique Filipino brand of hospitality, exchanged running shoes with him on the start line, but the drama did not end there.
Njoroge, benefitting from his extensive international exposure, immediately took the lead. But after two of the course’s nine bridges, jet lag, lack of sleep and the warm weather began to tell on his legs, allowing the locals to catch up and pull away. Dropping to a 10th-place finish, Wambugu vowed to be back to redeem himself in next year’s edition.
The marathon is an advocacy project of the Clean & Green Foundation Incorporated on behalf of the Philippine Government’s Pasig River Rehabilitation Commission. It seeks to harness the people’s participation in the long-running Pasig River rehabilitation program.
The Pasig River is the Philippines’ most historical and important inland waterway, which runs from east to west dividing Metropolitical Manila into north and south areas. The country’s history in the last 400 years is closely intertwined with the river, spanning Spanish, British, American and Japanese colonial occupations, revolutions, world wars, and local uprisings. Located along its banks are the Filipino’s most historical districts, buildings and sites.
MEN:
1 Cresciano SABAL PHI 2:26:13
2 Bernardo DESAMITO PHI 2:30:29
3 Memerto CORPUZ PHI 2:32:24
4 Regelio de Leon SARMIENTO PHI 2:35:28
5 Rodolfo TACADINO PHI 2:36:02
6 Allan BALLESTER PHI 2:37:00
7 Jujet DE ASIS PHI 2:37:24
8 Michael CANILLO PHI 2:38:11
9 Wilson MANINGKIL PHI 2:39:26
10 Robert WAMBUGU KEN 2:40:00
WOMEN:
1 Jhoan BANAYANG PHI 3:02:37
2 Flordeliza CARREON-CACHERO PHI 3:09:13
3 Ailene TOLENTINO PHI 3:09:28
4 Ma. Estela MAMAC DIAZ PHI 3:09:42
5 Liza DELFIN PHI 3:24:22
6 Merlita ARIAS PHI 3:34:17
7 Mila PAJE PHI 3:37:04
8 Marychiel MINAS PHI 3:41:18
9 Joanne MANANGAT PHI 3:43:58
10 Genevieve DELA PENA PHI 3:44:39
2005 Pasig River Heritage Marathon: An Experience
Prior to this marathon event, the last marathon race that I finished was the 1997 PAL Manila International Marathon. But in-between these races, I have been joining 10 to 20 K Road Races in Metro Manila.
A collegue of mine who is also a passionate runner and two years older than me, invited and urged me to join the 2005 Pasig River Heritage Marathon seven months before the D-Day (27 February 2005). Because we had been together joining marathons in previous years, I accepted the invitation even if I had a very delicate and sensitive job with hectic schedules to follow. I have to squeeze in at least one hour every day for my running practices in Metro Manila.
My practice runs and schedules were not consistent and I was not making a log/journal of my daily runs. My weekend long runs were limited up to a maximum of 25 kilometers. Basically, I did not follow strictly my past training strategy of building-up strength and resistance by running more distances and logging more miles. I did not had any speed plays/runs. I did not had the chance to run for higher altitude training in Baguio City as my practice runs were limited in Fort Bonifacio, The Fort/Global City area, Camp Aguinaldo and the Libingan ng mga Bayani Grounds.
I had to strengthen my legs and upper body muscles through daily weight training at the Gym by using free weights, Nautilus/Life Fitness Machines, and Yoga sessions. Although I did not had any Personal Trainer, I concentrated my workouts to my buttocks, legs, arms and stomach muscles. I did not use heavy weights as I did not want bulky muscles but I needed my muscles to be toned and stronger. I used lighter weights but with more sets and repetitions. Yoga sessions made me more relaxed and my muscles stretched every after gym workouts.
I know in my mind that I was not after a PR best time for a marathon at this time when I am already old and reaching the age of 53 years old, and after a long lull and absence of serious training and marathon race for the past eight years. I know then that I was courting disaster or encouraging self-inflicted pains to my body after running this marathon. Well, I just simply put in my mind that my goal to run this marathon event is to be able to finish in less than five hours and be able to recover fast without any injuries or encounter any “bad signs/problems” to my body. I just wanted to survive finishing the race with no injuries.
The following are the insights, observations, comments, experiences and recommendations during the said marathon event:
1) The registration fee was P 500.00 and it covered a “carbo-loading” event a day before the race, a Finisher’s T-shirt, and a Certificate of Finishing the Marathon. The “carbo-loading” was done at “The Tent” at The Fort which was scheduled at 5 PM the day before the race day. The “carbo-loading” was not organized and the food was so bad and disgusting that each registered runner was given a small amount of spaghetti in small styrofoam packs. The pasta/spaghetti was not well-cooked. I ended not eating the food as this was my first frustration in the said event. Instead, I went to the nearby Jollibee and ate two (2) orders of Spaghetti w/ Yum Burger Meal.
2) Before the start of the race, a prayer for the runners was led by an “activist-running priest” who was very popular in criticizing the programs and policies/pronouncements of the government and the present administration. I could not see any reason why the organizers would invite this priest to an event which is being fully endorsed and supported by the government through a Presidential Proclamation which was duly signed by the President of the country.
3) The start of the race was delayed by almost 15 minutes. It was scheduled to start at 5:00 AM.
4) The streets/route on the first three kilometers were very dark and could hardly see where your feet were landing on the ground. Some of the street portions near Intramuros were wet and the smell of the surroundings was so bad. I had to run slowly while passing through these places to avoid the slippery ground.
5) Our group and some runners ran an extra two kilometers as we were going to the wrong direction towards the Manila Hotel because we got lost along the way. This was due to the late arrival of road marshalls and no directional signs were seen within the first five kilometers of the course. This really made me angry along the way and it took so much spent energy from me, psychologically and physically. I was cursing the organizers while I was running.
6) Water stations were lacking along the route. I anticipated this problem by bringing some of my staffs to provide me with a handy water jug/s. These jugs are like the ones used by cyclists. They “leap-frogged” from one place to another along the route. There was also this runner who was asking some water from my personal water jug every kilometer that we ran. It really annoyed me while I was at the Makati area.
7) I have observed that most of the “first time” marathoners/runners were wearing belts with small pockets holding small plastic cannisters. Well, I assumed that they were carrying water or energy drinks on their waists. Later, I found out in a Nike Store that this belt is called “Hydration Belt”. I was smiling and wondering why these runners are carrying extra weight on their bodies while most of the experienced runners are trying to be light as possible by buying the lightest running shoes and the lightest running apparel/shorts & singlets..and running socks! These “hydration belts & camelbaks” are highly recommended for long distance practice runs. The weight of the water strengthens the leg muscles and provides immediate replenishment of water loss from the body during practice.
8) I started to have “muscle cramps” on my calves on both legs when I reached the 25 Km marker. I had to walk and jog, alternately from the Guadalupe Bridge going up to EDSA up to Crossing Shaw Boulevard. I reached my “wall” at the 30 Km marker and it was a fight between finishing the race against DNF which I could not accept. From the Bridge along C5 (at the intersection of Shaw & C5) up to the Finish Line at The Fort was the “longest” five kilometers of my life. It took me more than one hour to walk & jog & stretch my leg muscles to finish the last five kilometers of the course. The C5 stretch was the hardest as the heat of the sun was so hot to the skin and body and it was 9:00 AM already. I was glad that I had some members of my staff who provided me with the much needed water to drink and cold shower for my body along this last few kilometers of the course. My dark skin was burned because of the heat of the sun. I should had used and applied a Sun Block before the race.
9) I had to pray, chant, maintain my breathing rythym, think positively that I could finish the marathon, curse the organizers, curse myself for not training so hard and prepared properly as I had done when I was younger, I remember missing my altitude training in Baguio City, thinking of trying to pick up some runners ahead of me whom I could plan as targets to overtake, sometimes think why am I running the marathon…what’s the point?, why am I punishing myself.
10) I could not remember if I was given a Finisher’s Medal after crossing the finish line. I finished and survived the race in 5 hours & 10 mins +. I was short of getting my goal of running the event in less than five hours but I was able to finish the race and to recover so fast that I could have my practice runs again after two days of rest. I had no injuries and body pains after the race. My collegue finished the race thirty minutes ahead of me.
11) This was my first experience to run and finish the Pasig River Heritage Marathon and because of the bad experiences and observations, I promised myself not to run the next edition of the race. So, for the 2007 Edition, instead of running the marathon, I ran the 10K race just to observe and see the top finishers of the Marathon.
12) I recommend that a professional and prestigious race event organizer should manage and administer the Marathon.
I just hope that for next year’s edition of the Pasig River Heritage Marathon, the overall conduct of the race will improve for the best.
Pasig River Heritage Marathon
Hereunder is a Presidential Proclamation which in itself is a directive and authority for the conduct of the yearly Pasig River Heritage Marathon in Metro Manila (Philippines) which is usually held on the last Sunday of February.
It appears that the Clean and Green Foundation, Inc. and the Pasig River Rehabilitation Commission are the main offices/entities vested to manage and administer the conduct of the Pasig River Heritage Marathon in collaboration and support from the different Presidential Cabinet Offices.
I really do not know the persons and personalities running these “main offices/institutions” in the conduct of the said marathon but I will make a separate postings on my observations when I joined the 2005 Pasig River Heritage Marathon Race on 27 February 2005.
Later, the name “Philippine Marathon For The Pasig River Day” was changed to its present name as “Pasig River Heritage Marathon”.
MALACAÑANG
Manila
BY THE PRESIDENT OF THE PHILIPPINES
PROCLAMATION NO. 780
DECLARING FEBRUARY 27, 2005 AS “PHILIPPINE MARATHON FOR THE PASIG RIVER DAY” AND THE MONTH OF FEBRUARY 2005 AND EVERY YEAR THEREAFTER AS “PHILIPPINE MARATHON FOR THE PASIG RIVER MONTH
“WHEREAS, the Philippines, being a signatory to several international conventions on the environment, manifests a strong adherence and commitment to international environmental laws;
WHEREAS, the Department of Tourism is mandated to develop sustainable tourism and ensure the sustainable use, develop and management of the country’s environment, natural resources and cultural heritage;
WHEREAS, the Pasig River Rehabilitation Commission is mandated to undertake the rehabilitation of the Pasig River and ensure its ecological well-being;
WHEREAS, the annual Pasig River Heritage Marathon is one of the biggest events in local sports and environmental advocacy and has been accredited by the International Association of Athletic Federations and the Association of International Marathons and Road Races, thereby making it an official international marathon event.
NOW, THEREFORE, I, GLORIA MACAPAGAL-ARROYO, President of the Republic of the Philippines, by virtue of the powers vested in me by law, do hereby declare February 27, 2005 as “Philippine Marathon for the Pasig River Day” and the month of February 2005 and every year thereafter as “Philippine Marathon for the Pasig River Month”. All concerned departments and agencies of the government are enjoined to participate in the celebration by properly observing the event and actively supporting the programs and activities related to this occasion.
The Department of Interior and Local Government, Department of Environment and Natural Resources, Department of Tourism, Department of Transportation and Communication, Metro Manila Development Authority, Philippines Sports Commission and all local government units in the National Capital Region are hereby directed to fully collaborate with the Clean and Green Foundation, Inc. and the Pasig River Rehabilitation Commission to ensure the success of the programs and activities related to this event.
DONE in the City of Manila, this 7th day February, in the year of Our Lord, Two Thousand and Five.
(Sgd.) GLORIA MACAPAGAL-ARROYO
By the President:
(Sgd.) EDUARDO R. ERMITA
Executive Secretary
“Shuffle, Don’t Bounce”
When I joined the 1st City of Angels Half-Marathon Race in Los Angeles last December 4, 2006 with my daughter, I observed that she was “bouncing” during the run. “Bouncing” means that you are pushing much of your legs after your foot hits the ground. In effect, the whole body is bouncing as you run, creating extra effort to your legs, knees and body. Sometimes, bouncing creates a semblance of being suspended on the air for a half of a second before your leading foot strikes the ground. Well, I didn’t mind her style of running while we were on the race but I encouraged her to increase her speed and maintain her cadence and breathing rythym on the last 3-4 miles before the finish line.
Immediately after the race, she was happy that she was able to improve her PR best time for the distance by 12 minutes. I congratulated her for the determination she had shown despite for the reason that she just had her “monthly visitor” (which she told me only after the race!). Anyway, while we were walking back to home (our house is 2-3 miles away from LA City Hall), I told her about her tendency to “bounce” during running.
Of course, she told me that she is not “bouncing” when she runs. I described and demonstrated how she was “bouncing” while running. I also demonstrated to her how to “shuffle” while running. I suggested and recommended to her to adopt the “shuffle” style of running.
Basically, I am a “shuffler”. Shuffling means that a runner does not need to raise his/her knees too much in the air and the foot should not be ahead of the knees while running. It is an exaggerated trotting of the feet with the ball of the feet or heel hitting much of the ground. This is the most relaxing way to run with the knees not being forced to exert extra effort. It takes time to practice and adopt this kind of running. But for me, this is the best running style I recommend for runners training for their first marathon.
My running models in marathon in the ’80s; Bill Rodgers, Alberto Salazar, Robert de Castella, Toshihiko Seko, Steve Jones, and Waldemar Cierpinski; were all “shufflers”.
My God, I am really that old and bald if you don’t know these famous marathoners in the past!!!
My First Marathon Race
If my recollection serves me right, I had my first marathon in 1981 after I successfully proven to myself that I could be a better competetive runner. The PMA Alumni Race where I won number 2 inspired me to plan and run for the Marathon Race.
At that time, I was assigned in Region 1 (Northern Luzon) and my work included going to all the provinces of Ilocos Norte, Ilocos Sur, La Union, Pangasinan, Abra, Mt Province, and Benguet conducting seminars, lectures and meeting local government officials. However, most of the time, I stay in Laoag City because my office and staff were located thereat.
I am a product of the “Old School of Running”—build-up enormous mileages for 3-4 months and slowly build-up and combine speed workouts for 2 months and “simulate” running the marathon distance for the last one month before the marathon race.
In order to build mileage for the week, I have to run early in the morning for 10 kilometers and another 10 kilometers in the afternoon/early evening. And I did this from Monday to Friday. I usually run from our office in Laoag City to the Ft Ilocandia Golf Course and sometimes from Laoag City Poblacion to the Ft Ilocandia Hotel. The road/course is nice. And at that time, there were less traffic and vehicles plying those routes. On Saturdays, I do my long slow runs reaching up 20 to a maximum of 25 kilometers. Sunday was my rest day. Sometimes, I do my long runs on Sundays and make Monday as my rest day, and start my weekly runs on Tuesdays. Progressively, I increased my daily runs up to 15 kilometers per session and increase my weekend long runs up to 30 kilometers.
My speed workouts were done in the athletic oval of Laoag and sometimes in the athletic oval of Teachers Camp in Baguio City (the one that was used by the Gintong Alay athletes of Michael Keon). My speed plays vary when I am in the oval but most of the time they consisted of 400-meter fast and 400-meter recovery runs by jogging slowly. I usually do 10 to 15 repeats of the speed runs. However, I became creative with my speed plays. I did my speed runs on my road runs by using the kilometer markers as my reference points (alternately, running faster in-between two kilometer markers and then doing my recovery/slow jog up to the next kilometer post). Sometimes, I use the electric posts along the road/streets as my reference points for shorter speed plays. But what made me more creative was when I discovered the “color-coded” foot trails around the perimeter-slopes of Camp John Hay Base in Baguio City (when the Americans were still running/managing that camp). In every sector of the perimeter of the camp, the trunks of the pine trees along the trails were painted with spots of dark red, green, blue, orange, and white paints. So, I alternately did my speed plays every other colored trail while running. I really don’t know if these “color-coded” trails are still there.
To “simulate” or practice the marathon one month before the race, I should be able to run at least 35 kilometers during my weekend long slow distance workout with minimum effort. I have one of my men “leapfrog” every 3-4 kilometers for my regular water intake/supply. I start my run at the same time with that of the race starting time.
I did my practice runs alone on the road, ovals, and trails.
I finished my first Marathon race, the Manila International Marathon, in 3 hours; 24 minutes; 46 seconds.
Finishing my first marathon race entails planning, hardwork, persistence, patience, discipline and commitment to finish the race. Such values and attitude I need to pursue my life and carreer in this ever challenging and unpredictable world.
Marathon race is life in itself.
Bald Runner 