Repost: 90% of Badwater 135 Runners Finish By Jason Koop


badwater 135

90% of Badwater 135 runners finish. Here’s what they can teach you about preparation.

Head Coach of CTS Ultrarunning

By the time this newsletter hits your inbox, runners in the 2020 edition should have been testing themselves along the course of the Badwater 135, which many consider to be ‘the world’s toughest footrace’. Alas, in a very last-minute decision, organizers of the Badwater 135 cancelled this year’s edition, leaving this year’s field wondering what they could have accomplished with their fully formed fitness and heat acclimation strategies.

PHOTO ©ADVENTURECORPS, INC.

I have been fortunate enough to run and crew for the Badwater 135 a total of eight times, as well as prepare numerous runners for the event. All of these experiences have had an impression on me, and I am a better coach because of them. No other group of runners prepare quite as meticulously as the Badwater athletes do. The combination of the searing heat, mind numbing monotony of the road, the complexity of the application process and the exclusivity of getting an entry, the sheer expense of participating, and a relentless culture of improvement that has evolved over the years all combine to create what I observe to be the most prepared ultramarathon field on the planet. And the statistics bear this out. Badwater, despite the notoriously difficult conditions, has a finish rate of 85-90%. As a comparison, the Leadville Trail 100 hovers around a 50% finish rate for any given year, and the coveted Western States 100 has finish rates routinely between 70 and 80%. Make no mistake, the Badwater runners and their crews come fully prepared and bring it on race day.

Badwater is also one of the greatest hot environment sports performance proving grounds imageable. The searing heat will put your heat acclimation strategy to the test. Frequent access to your crew (your crew can leapfrog the runner in a support van) allows the runner to put cooling strategies and nutrition interventions in place without many logistical limitations. Being a crafty lot, Badwater runners have implemented an array of bizarre, sometimes effective and ultimately outlawed strategies in order to gain an advantage. Over the years I have seen everything from the use of refrigerated trucks to pacers on rollerblades with umbrellas (both of these strategies are now prohibited, by the way) to battle the heat. Still, the Badwater runners don’t always use the most efficacious strategies when it comes to heat acclimation and nutritional interventions. They tend to try to combat the challenges the course and environment will throw at them with contrived and combined strategies that at times are ineffective or even counterproductive. You might not ever have the urge to do the Badwater 135, but there are still some lessons we can all learn from the strategies this hearty group of ultrarunners use to battle the course and the heat, what actually works and how things go awry.

Heat Acclimation Strategies

Out of all the unique aspects in preparing for the Badwater 135, acclimating to the heat naturally gets the most attention. With temperatures that can be in excess of 120 degrees, runners rightfully approach this element of preparation with upmost importance. I first attended the Badwater 135 in 2006. When I arrived in Death Valley, I curiously took a straw poll of the participants to understand the heat acclimation strategies they used in training.

PHOTO ©ADVENTURECORPS, INC.

Over the years, either at the race of from afar, I have done the same straw polling and observed what the athletes were doing to prepare. I recently pulled my notes from these experiences and below is a short list of various protocols I’ve found, in no particular order:

  1. Running on a treadmill with a dryer vent blowing on your face. As a bonus, some runners would put portable heating elements round the treadmill for an added effect
  2. Running in the heat with a down jacket, pants and rain jacket
  3. Running on a treadmill in a greenhouse
  4. Running on a treadmill in the sauna. This normally involves cajoling the gym owner into some, shall we say, creative electrical engineering that may or may not pass a fire inspection
  5. If your gym owner was concerned about said electrical engineering, doing jumping jacks and core work in the sauna
  6. Driving around town with the heater turned up, perhaps with a down jacket
  7. Passive sauna exposure
  8. Camping in Death Valley in the weeks leading up to the event
  9. Turning up the heat in the house to > 90 degrees
  10. Some combination of some or all of the above with time frames that range from days to months

Although the complexity and duration of these protocols vary, they all can be catalogued into two broad categories: 1) passive acclimation/acclimatization strategies and 2) active acclimation/acclimatization strategies. Each have basic advantages and tradeoffs.

Passive strategies (strategies where you just sit there and let the environment do its job) allow for heat acclimation to occur with minimal interruption to training. They do not, however, allow you to ‘feel the heat’ while running, and many athletes feel the need to experience training in a hot environment before competing in one, simply to understand the sensation.

Active strategies (strategies that use a combination of exercises and environment) allow for heat acclimation to occur and for the athlete to feel the sensation of running in a hot environment. However, compared to Badwater, where the humidity is low and solar radiation is high, some of the contrived active strategies will be mismatched, particularly the overdressed ones that create a high humidity environment with little solar radiation. Additionally, active acclimation strategies involve some training compromise either by reducing the duration or intensity of the training session to accommodate for the increase in core temperature.

How Heat Acclimation Strategies Actually Work

Fundamentally, heat acclimation strategies work by inducing systemic and cellular responses to help your body cope with the heat. Systemically, your body responds (primarily) by increasing plasma volume and sweat rate in an effort to dissipate heat. Cellularly, your body upregulates heat shock proteins which act as cellular chaperones and managers for proteins that have been damaged by heat stress and other forms of degradation. Both systemic and cellular responses help athletes manage the heat in various ways, ultimately resulting in increased exercise capacity in the heat (and sometimes in temperate environments).

What has started to emerge in the research is that the extent of core temperature increase is critical to the success of the strategy. Heat up your body to a certain temperature and then hold that temperature for a certain amount of time and you get great results. Miss the mark on the temperature or duration and the physiological results are not as good. This critical core temperature, which appears to be in a very narrow range of 38-38.5 °C or 100.4-101.3 °F, is difficult to achieve and athletes will describe it as somewhere between ‘feeling hot’ to ‘too hot, dizzy and lightheaded’.

Through this lens, we can look at the aforementioned strategies from our (perhaps ill-fated) Badwater runners. Strategies that are capable of producing a core temperature of 38-38.5 °C will be markedly more effective than those that do not. Additionally, active acclimation strategies (strategies that involve running/cycling in the heat or overdressed) will most likely be hampered by compromising exercise intensity, as a high core temperature will limit the duration or intensity of running (how long can you run while being ‘dizzy and lightheaded’?).

heat acclimation strategies

The Best of Both Worlds

Many athletes now choose to use an ‘active-passive’ protocol, where they go out and do a normal run and then immediately jump into a sauna or hot water immersion bath. The initial run begins the process of increasing core temperate and the heat exposure from the bath or sauna finishes it off to achieve the critical temperature of 38-38.5 °C. In this way, training is not compromised and the sauna/hot water immersion bath session duration is reduced. If you really feel like you need to ‘feel the heat’ to experience the sensation of running in a particular environment, contrive the environment to try to match the temperature, solar intensity and humidity of your event as much as possible, and do so for the minimum number of sessions to do the trick. For the Badwater runners, a treadmill with a dryer vent blasting in your face a few times is a better option than running around in a down jacket for a month.

Hallucinations

whitney portal badwater 135

THE VIEW OF RACERS RUNNING INTO THE EVENING, FROM WHITNEY PORTAL.

Ultrarunning has been known to produce good hallucinations.  Sleep deprivation combined with physical exhaustion, bonking, and blurred vision is a ripe recipe for the mind to conjure up memories of distant past and teleport them into a fuzzy present.  And Badwater hallucinations are the best, by far. While your trail ultrarunning compatriots will brag about stories of a stick that turned into a snake, a tree stump that looked like a bear or a rock that talked, the Badwater hallucinations take this altered reality to a whole other dimension. The runners at Badwater encounter a cast of characters ranging from the Michelin Man to old 49er miners. Even the infamous white line painted on the road gets in on the action by transforming into various beings of and out of this world. Hallucinations come complete with incomprehensible background stories (the Michelin Man is there to run for President), unintelligible plot lines (I was helping the 49er change a tire), and bizarre interactions that border between a Star Wars movie and a DMT trip.

There is zero training for this. So, I have no help for you here other than to say if you really want an out of this world experience, just go run Badwater.

Too Much Aid Can Be a Bad Thing

One of the differentiating features of the Badwater 135 compared to other ultramarathons is that you have copious access to your crew and supplies. Food, water, pacers, your medical kit and the all-important performance enhancing ice, are never more than several minutes away. And, this level of assistance can be intensive. I once paced an athlete from Furnace Creek to Stovepipe wells, just a 24.6-mile section of the race, and blew through over 60 liters (15.8 gallons) of ice water in the process of drinking and dousing. And while it might seem like a luxury to have your every ultrarunning need fulfilled at a moment’s notice, at times it can be a bad thing.  Runners can take on too much fluid and too many calories, particularly in the beginning of the race, simply because they are there. And later they lean on their crews to bail them out of a situation when they could simply just put their head down and run.

Remember that when you are training, you are doing the vast majority of it by yourself. Almost any racing situation involves many times more support than you would receive during any training session. And Badwater is an extreme example of this. While ultrarunners should learn to leverage their crews, pacers and other support personnel, they should not rely on them to get the job done. You don’t need pacers or crew to get the job done (in most ultras). Do they help, yes. But, running is ultimately the responsibility of the runner.

Badwater will be back

Like many of the races that couldn’t happen this year, Badwater will ultimately be back. I look forward to returning in some capacity, as an athlete, coach or crew. I simultaneously learn and get a chuckle out of many of the strategies athletes use to prepare for the event. I love hearing stories of how many layers of clothing athletes put on for a simple training run and how Kermit the Frog ran alongside athletes in the middle of the night during the race. Soon enough, we will get to experience or hear about all of these again. Until then, we can learn for the next time.

References-

Gibson, Oliver R et al. “Heat alleviation strategies for athletic performance: A review and practitioner guidelines.” Temperature (Austin, Tex.) vol. 7,1 3-36. 12 Oct. 2019, doi:10.1080/23328940.2019.1666624

Allen’s Rice Cakes


Before Jason Koop wrote his book “Training Essentials For Ultrarunning” where he highly recommends Rice Cakes as one of the best solid food for ultrarunners, Dr Allen Lim, born in the Philippines and raised in the USA, Doctorate in Integrative Physiology; Director Of Sports Science for the Radioshack Pro Cycling Team and the Garmin Pro Cycling Team; and the only American scientist who had the unique distinction as the  Chef/Cook for the said teams in their 2010 & 2011 seasons for the Tour De France, is considered as the originator of the famous Allen’s Rice Cakes which are very popular to professional cyclists as their food during their daily races in the said Tour and during their training rides.

Dr Allen Lim (Picture From Velopress)

Copied from Dr Allen Lim’s book, “The Feed Zone Cookbook: Fast And Flavorful Food For Athletes”, the following are the ingredients and procedure on how to prepare/cook the said cakes:

Ingredients:

2 cups uncooked calrose rice or other medium-grain “sticky” rice or sushi rice

3 cups of water

8 ounces of bacon

2 tablespoons of liquid amino acids or low-sodium soy sauce

brown sugar

salt and grated parmesan (optional)

Procedure:

  1. Combine Rice and Water in a Rice Cooker
  2. While Rice is cooking, chop up bacon before frying, then fry in a medium saute pan. When crispy, drain off fat and soak up excess fat with paper towels.
  3. Beat the eggs in a small bowl and then scramble on high heat in a saute pan. Don’t worry about overcooking the eggs as they will break up easily when mixed with rice.
  4. In a large bowl or in the rice cooker bowl, combine the cooked rice, bacon, and scrambled eggs. Add liquid amino acids or soy sauce and sugar to taste. After mixing, press into an 8- or 9-inch square baking pan to about 1 1/2-inch thickness. Top with more brown sugar, salt to taste, and grated parmesan, if desired.
  5. Cut and wrap individual cakes. Makes about 10 rice cakes in rectangle form. Individual cakes can be wrapped with aluminum foil or strap wrap.

Per Serving (1 cake): Energy: 225 calories; Fat: 8 grams; Sodium: 321 mg; Carbs: 30 grams; Fiber: 1 gram; Protein: 9 grams

Time of Preparation/Cooking: 30 minutes

How To Qualify For The Boston Marathon (Chapter 2)


Chapter 2: Consistency & Coaching Services 

Training Plans On The Internet & Professional Coaching Services

From the age of 45 years old to 64 years old, the range of Qualifying Time for Men’s is from 3:20 hours to 3:50 hours. And for the Women’s in the same range of age, it is 3:50 hours to 4:20 hours. Those qualifying times are very hard to attain if you are not consistent in your training. So, what should you do? You have two options: Download a Training Plan in the Internet or simply follow the suggested Training Plans at the back of every Running Book published and available in the market (that is one option). And the other option is subscribe to a Professional Coaching Service where you could apply with a considerable amount of monthly fee or a fee for the whole package deal of the Training Plan. In the number of years that I have been a runner, I have tried both and at the present I am under the supervision and coaching service of the CTS.

Let us talk first with the FIRST Option of getting a Training Plan in the Internet or in the back pages of Running Books. You can do that and most likely, you will not pay for anything or if you download those training plans with a fee, it is still very cheap and affordable. However, you should be consistent in following your training plan. Nobody will monitor you except yourself. As long as you follow the scheduled workouts and you attain your desired pace or speed to a certain distance, there is no problem. Most of these training plans consider your weekly mileage as the barometer of your weekly performance. You will realize that your training program will ask you to do more of your mileage to become faster. These training plans will not consider or measure your body condition after every workout and you have only your Strava or any Training Platform where you can download the data from your GPS Watch and see the basic distance, time of duration of your run, pace/speed. elevation, and your heart rate. Your watch might recommend also the number of recovery hours every workout but most of the time, such data is not always accurate.

If you are training on your own, you have to consider visiting the Jack Daniels’ VDOT Running Calculator. All you have to do is to input your Boston Marathon Qualifying Time and it will calculate your Race Pace for the Marathon; your Training Pace for each type of running workout, and Equivalent Pace/Speed for each Distance from 1,500 meters to Marathon Distance. If you can attain your Target Goal Time in 4-6 months, then you are very good and very consistent in your training. But remember, these training plans should be supplemented with better hydration, nutrition, strength training, recovery periods, and flexibility exercises. On this site, you can ask for a custom plan depending on the number of weeks you select as the duration of your training. An example is: You pay $100 for a Training Plan for 24 weeks based from your target goal time.

Ultrarunning Book By Jason Koop

When I applied for Professional Coaching Service with CTS, the book, “Training Essentials For Ultrarunning: How To Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop was just published and available in the market in May 2016. I immediately bought the book and personally contacted Jason Koop through Direct Message on Facebook and asked him if I can qualify to apply for their Coaching Service even if I am about to reach the age of 65 years old. He replied positively and the next days and weeks, I was asked to answer some questionnaire about my running, set up my Premium Training Peaks, and I had my first telephone conversation with my designated Coach. So, in the middle of June 2016, I started my training geared towards a “smarter and faster” ultrarunner. If you happened to read the book of Jason Koop, you would find out how scientific is their approach to make you a long-lasting ultrarunner. And for the past 4 years that I have been a “CTS athlete”, they have valued to maintain my healthy condition as a runner so that I can enjoy running as long as I live.

For the first 6 months as a CTS Athlete, I subscribed to their Premium Plan with One Month Free with a monthly subscription of $300. You can click on their site if you want to know more of their Coaching Services. For the past 3 years, I downgraded to their Select level where I am paying a subscription of $185 per month with a yearly contract. But before last year, I was paying then $175 per month. I am not telling or suggesting you to apply also for a Professional Coaching Service as most of these more popular and credible (not “fly-by-night”) ones have the number of athletes  to attend to, are filled-up already. You are very lucky if you will be accepted as one of their CTS athletes but you may never know. You can try. I must accept that those first 4 months that I have trained with CTS, I became stronger ultrarunner but my “gut problem” due to heat was always my weakness. Slowly, I have progressed through the years with the help of my Coach on this problem. I can say that CTS accidentally helped me to qualify for the Boston Marathon.

Carmichael Training System (CTS): Train Right

What is the difference between CTS and this Training Plans in the Internet? There are so many differences. First, CTS measures your training output by the time (number of hours) you put in to your weekly training schedule. Those Training Plans in the Internet measure your output by the number of miles/kilometers you run for the week. CTS monitors my daily workout through the Premium Training Peaks and I have once in two weeks telephone conversation for 30 minutes with my Coach. My Coach had never been changed since the time I started to be enrolled with their service. You could just imagine the relationship I have developed with my Coach for the past four years.

In the coming days, I will mention in my posts the details of my training workouts leading to the 2017 Revel Canyon City Marathon Race.

Thank you for reading.

How To Qualify For The Boston Marathon (Prologue)


It was an accident or spur of the moment when I decided to register for the 2017 Revel Canyon City Marathon Race after I DNF at the 2017 Javelina Jundred 100-Mile Endurance. I was mentally and physically devastated when I was driving from Mesa/Phoenix, Arizona to Los Angeles, California on October 29, 2017 after the event. It was supposed to be my first 100-mile race with the CTS Coaching Service which I started to enroll in the middle of June 2017. I was too confident that after 4 months of training under my CTS Coach, I would be able to finish the Javelina Jundred. However, at Mile 38, I started to have a “stomach problem” and that I had to “throw-up” my ingested food and the fluids that I have taken few meters after I left the last Aid Station. It took me 34 minutes to finish Mile 38 and walked all the way to the end of the 2nd loop at the elapsed time of 10:42+ hours. I rested in my tent for almost 16 minutes to recover and find out if I can still take in some fluids and food. However, my body took a lot of beating due to the heat of the day. I decided to DNF with the elapsed time of 10:56+ hours at 42 miles with another one hour of buffer time to rest some more. But on hindsight, while I was thinking on my way back to Los Angeles, I should have slept and spent the whole one hour for my body to recover and just in time for the heat of the day to cool off as it was already early in the evening.

Training Peak’s Data On My Javelina Jundred Run

Reviewing my data on Training Peaks during the said event, I had 4 Peak Performances and an Average Pace of 14-15 minutes per mile which I consider to be above average from my past performance considering that it was too hot that time. My recurring problem with my gut due to the heat  really zapped my body physically and mentally. As a consolation, I would think also that the elapsed period (4 months) that I was with CTS Coaching Service was not enough for me to moulded as an ultrarunner at the age of 65 years old. I talked to my Coach and I told him what really happened and he gave me advises and suggestions on how to manage my nutrition problem. He suggested for me to take some rest the following week and do some easy runs for my recovery.

The day after I arrived in Los Angeles, I don’t know what came into my mind when I tried to browse for any race to be held within the Los Angeles area in the coming days and weeks. Surprisingly, I came across the Revel Canyon City Marathon Race which is to be held on November 4, 2017,  six days after I DNF at the Javelina Jundred, and I registered with the aim to finish the race. I immediately called and informed my friend, Rowell Ramos, to monitor me during the race and if he has the time, meet me at the Finish Line. Qualifying for the Boston Marathon was never in my mind to be my goal when I registered in this race. I just wanted to run and finish a race!

My Peak Performances In The 2017 Javelina Jundred 100 & My Best Performance In An Trail Ultra Race

And the rest is history. I have to photo grab the data which I retrieved from Training Peaks where you can see the Ten (10) Peak Performances that I did in the said Marathon Race which are self-explanatory.

Will I ever go back to Phoenix, Arizona, USA to finish this race? Why not?

Unfortunately, the Revel Canyon City Marathon Race that I joined was the last edition of the said race. It is now being held in Big Bear, California. This year, I am registered to join this year’s edition with the hope that the Covid19 restrictions will be lifted soon.

There are two things that you would think with this story. Is the CTS Coaching Service where I have enrolled and subscribed was the main reason why I was able to qualify for the Boston Marathon? Or Was it the Downhill Elevation of the Revel Marathon Course contributed to my faster time for an Old Runner with the age of 65? Neither of the two were the main reasons why I started my journey to the Boston Marathon. It is the “Man In The Arena”!

Thank you for reading!

Revisiting Maffetone’s Training Method (2020)


Sometime on the first week of August 2011, I have written on this blog about the Maffetone’s Training in Running and it was very effective then during my training days in preparation for my running races. For the whole month of August 2011, almost all my blogposts were devoted on my personal application of the MAF (Maximum Aerobic Function) Test and the Carbohydrate’s “Two-Week Test”. You can revisit and review these posts by clicking the links. All of these posts were my personal experience and application of such training method after buying the Kindle Edition of the book, Dr. Phil Maffetone’s “The Big Book On Endurance Training and Racing” which I bought then at Amazon.com.

Book Of Dr Phil Maffetone

Fast Forward. Two weeks ago, I came across, by accident, a book by Stu Mittleman entitled “Slow Burn: Burn Fat By Exercising Slower” and I recalled my past posts about the Maffetone’s Training and reviewed them again together with the Kindle Edition of Dr Phil Maffetone’s Book. On the following day, I started applying the Stu Mittleman running method and after a few days, I realized that I have to go back to the Maffetone Training Method. And that is now what I have been doing for almost 3 weeks, as I am now on my third week.

I have been following the “180 Formula” which means that to come up with a Maximum Aerobic Function (MAF), my Hear Rate should be, 180 minus my age of 68 which is 112. But since I am more than 65 years old and had been regularly running (without any injuries) for the past years, I can add 10 beats per minute to 112, making my Maximum Heart Rate to 122 beats per minute using the MAF Method. I have been using my SUUNTO Ambit 3 Peak GPS Watch as my Heart Rate Monitor.

For the past weeks, I have been diligently following the MAF Heart Rate in my easy and recovery runs where my HR Average ranges from 111 to 117 beats per minute. However, what is very unique in my application of the MAF is that I am using it in my daily runs within my Backyard Loop. My Backyard Loop is 95% single track trail with uneven ground with some feet of elevation which has a distance of 480 meters in one loop. As compared when I was doing the MAF in 2011, my runs were done on paved roads and my monthly MAF Tests were done in an Oval Track (Remy Field in Subic Freeport). I was running faster then because the conditions of the road and oval track were very ideal.

On my third week since Monday, I have been registering an Average of 112 to 117 beats per minute in my daily runs within my Backyard Loop with an Average Speed of 3.6 to 3.8 miles per hour. On the paved road, with the same average of HR, I could get an Average Speed of 4.6-5.0 miles per hour or faster.

I plan to conduct my first MAF Test using my Backyard Loop as the venue next week (4th week) instead of going to the Oval Track. Another option would be to conduct the MAF Test along the paved road where I could determine a distance of One Mile. We will see if I would be able to do two sets of MAF Tests next week, one for trail and another for the road.

If you are interested to learn more about the Maffetone Training Method, you can simply buy the book or go to the website of Dr Phil Maffetone as you can download the MAF Method for FREE. You can also get many information about everything about Nutrition and Training.

If you have a YouTube account, please visit and subscribe to my YouTube Channel as I will be posting Videos about my training using the Maffetone Method.

Thank you for reading this post. Have a good day!

 

My Top 5 Favorite Pinoy Recipes During Covid-19 Lockdown


I was taught by my Mom how to cook simple home meals when I was in the Elementary Grades. We were lucky within my siblings that we were taught by our Mom how to cook simple home meals in our early age. Our Dad also taught us how to cook but more importantly, how to butcher live animals and dress them properly into cooking pieces. My brother and two sisters are fine cooks with Pinoy Recipes up to this date! The efforts of our parents to teach us on how to cook were not in vain!

When the Covid-19 Lockdown started in March 16 of this year, I was prepared for the food requirements for the days and weeks ahead. My freezer was full of meat/poultry and my pantry was with a considerable number of canned goods, cooking ingredients, noodles, and RICE! As the days and weeks had passed, we were allowed to buy our fresh food and groceries on a scheduled days of the week in Public Markets and Grocery Stores. However, we were fortunate enough to have a Fresh Option Meat Store located a few minutes walk from our house.

Yes! I have to cook simple food meals from the Recipes taught to me by my Mom and Dad during the Lockdown. And here are my Top 5 Favorite Pinoy Meal Recipes During The Covid-19 Lockdown:

1. Pork or Chicken Adobo: One can cook Adobo Recipe separately as Only Pork or Only Chicken or a Combination of Pork and Chicken. Pork and Chicken are cut into bite pieces cooked with the combination of Soy Sauce, little of Vinegar, Garlic, Black Pepper (Ground or Full Kernel), and little of Sugar. Combine all the ingredients in the pot and let it simmer until the meat or chicken cuts are tender. It is better for the fat from the meat to be the only liquid to be left at the bottom of the pot before it is being served as a meal. The oily fat is the best part of an Adobo dish!

Pork Adobo

2. Pork or Fish Sinigang (Sour-Soup Based Pork or Fish): Pork and Fish should be cooked separately in this kind of Pinoy Recipe. Pork has a longer time to be cooked than the fish. Cut the Pork or Fish in sizes. Prepare the following ingredients: Onions, Ginger, Salt, Tomatoes, and Mama Sita’s Tamarind or Guava Sinigang Mix Pack. Boil the ingredients in a considerable amount of water in the pot until they bring out their aroma to the soup. Put the Pork or Fish until they are tender and then add some leaves of Kangkong or Pechay leaves before being served! The sour taste of the hot soup should jolt you from your seat!

Pork Ribs & Belly Sinigang

3. Pork Leg Humba: The Fresh Option Store near my place has a lot of Pork Legs in their stock and I was always tempted to buy 3-4 pieces each time I visit the store. I have each piece of the leg cut into cooking pieces and have each leg in a separate bag. This would make me easier to thaw one leg every time I cook this recipe. The ingredients are the same with Pork Adobo but I add some pineapple juice and more brown sugar to the meat. I tend to cook the meat without adding any amount of water as I use my Slow Cooker, put all the ingredients at the same time and have it cooked for overnight with the adjustment on High. Once I wake up in the morning and have my morning running workout done, the meal is ready to be served with rice.

Pork Leg Humba

4. Two-Pieces of Soft-Boiled Eggs With Avocado: I have been eating two-pieces of soft-boiled eggs with a cup of rice for breakfast for the past 30 years! Sometimes, I have to add one more piece of egg if the size is small. During the Lockdown period, I have tried eating three pieces of eggs since the available eggs in the market are too small from the regular size that I’ve been buying from the grocery store. In a pot of tap water and the eggs, they are placed on the stove for two minutes and then removed from the boiling water to a container with tap water. This sudden shift from hot to cold water for the eggs would result to a better way to scoop the contents of the eggs from their shells with a spoon. Such eggs are now ready to be mixed from one piece of Avocado, cut into bite pieces. I add a sprinkle of Pink Himalayan Salt and the food is served!

Soft-Boiled Eggs With Slices Of Avocado

5. Crispy Fried Bagnet & Fried Longaniza: I have a lot of stock of Bagnet (Fried Pork) and Longaniza (Local Sausage) from Ilocos Norte in my freezer which I ordered and given by my Nephew Duckie whenever he visits me in Manila. Bagnet is a Fried Slab of Pork from the Belly and I have to cut it into bite pieces and have to fry them in a hot frying oil until everything is crispy. The longaniza is cooked with a small amount of water in a frying pan until its fat serves as the frying oil as the water dries up from the cooking pan. It is cooked and ready to be served when the skin of the longaniza turns to dark brown. Fried Bagnet is served with Bagoong (Salted Anchovy Paste) Sauce with sliced tomatoes and the Fried Longaniza is best served with Vinegar.  

Fried Crispy Bagnet

Side Dish: Sautéed Kangkong or Pechay. This is a “quick” Adobo dish for the said vegetables, cut into 1-2 inches long, cooked in oil, garlic, onions, and soy sauce. This dish should be served with the crispiness of the stalks and leaves of the vegetables in order to maintain its freshness.

Sautéed Kangkong

Having practiced Intermittent Fasting with the ratio, 16:8 hours, I only eat two meals a day. With a regular brunch of Soft-Boiled Eggs, with or without Avocado, I can choose any of these Top Recipes for my Dinner Meal. In between these meals, I would have simple sandwich of Liver Spread and/or Butter or Boiled Sweet Potatoes or Banana or Corn In Cob as my snacks. But most of the time, I don’t really eat snacks in between meals.

So, there you have my Top 5 Favorite Pinoy Recipes which I really cooked and prepared during the Covid-19 Lockdown. How about you? Did you have other food recipes to suggest?

Thank you for reading. Please subscribe and comment on this post for your suggestions.

Stay safe always!

 

 

Cancelled Races & Trips Due To Covid-19


After finishing the 2020 Borneo Ultra Trail Marathon (BUTM) 106K Race in Kota Kinabalu, Sabah, Malaysia on March 15, 2020, the Philippines was put on strict Lockdown due to Covid-19 upon my arrival in Manila in the early morning of March 17, 2020. From the Manila International Airport, I immediately went directly to my Playground, driving my personal vehicle, in the Province of Bataan which is 110 kilometers away northwest of Metro Manila. This is the place where I spent those “Lockdown” period/days as imposed by the Government due to the pandemic brought about by Covid-19.

Having surrounded with hills and mountains in my Playground and with a “Backyard Loop” once I step out of the door of the house, I maintained my daily training with the hope that the races where I registered would still be held as scheduled.

Sacrifice Valley Ridge Trail

A new ultra trail race of KOTM (King of the Mountains) series in the Cordillera Region, Pulag 100K Ultra Trail Race, would be in its first edition on April 18-19, 2020, was supposed to be my next race for the year. But because of the prevailing situation in the country, the Race Director deemed it to be cancelled for safety reasons. Despite this situation, I did a “virtual run” on the date of the event in my Backyard Loop where I finished 50K in 11 hours and some minutes!

For the month of May, I was supposed to go to California, USA and join the 2020 Western States 100-Mile Memorial Day Training Runs for the said weekend. I made already my accommodation reservation and I was glad I was not charged for it. Also, I was glad that my travel reservations were not scheduled before the Lockdown was imposed.

By the end of this June, I was supposed to go to Europe as I was accepted in a lottery to join the 2020 Mont Blanc Du Marathon 42K Race in Chamonix, France but it was cancelled by the Race Organizer/s. I guess, I opted to have my registration on a “roll-over” for the 2021 edition.

Before the end of May, I was able to request for the refund of my registration fee for the Eiger Ultra Trail Race 51K as the Race Organizers announced on the earlier part of May that this event is also cancelled. It was supposed to be my second time to visit the Jungfrau-Interlaken-Grindelwald Region in Switzerland.

So far, those are the four Trail Races/Events which are cancelled due to the Covid-19 situation. I was fortunate that I did not plan ahead and spend some money in advance for my travel arrangements.

Stay Home and Stay Safe!

Virtual Run In My Backyard Loop

Running Kit Of Thomas Combisen @ The 2020 HK4TUC


Running Kit Of Thomas Combisen @ 2020 HK4TUC

The running kit of Thomas in last year’s (2019) HK4TUC did not change in this year’s edition except for his Hydration Vest and Shoes. Even for his nutrition and hydration, they had been the same but there are some things that we need to add.

Thomas decided not to use the Salomon S-Lab Sense 5-Liter Hydration Vest that he used in last year’s HK4TUC because it was already loose for him and wanted to use the one he always used in his trail and road ultras in the past which is the Mountain Hardwear Fuel 3-Liter Hydration Vest/Pack. If I remember right, I bought the same Hydration Vest three years ago at the Columbia Store in SM Megamall and it is still with me except that the zippers in the pockets are stuck and non-operational already. As I googled this item while writing this post, this particular model is no longer in the market and the brand had already stopped making them.

As compared to the Hydration Vests and Packs that the other runners used in this event, Thomas hydration pack/vest was very small in capacity but I was surprised that it was able to accommodate the Salomon Waterproof Jacket, his food, cellphone, a Windbreaker Jacket, Hydration bottles, handy water filtration unit, Headlights, and other miscellaneous things that Thomas needed in every trail leg. It is surprising to see the big back pocket with zipper could expand to accommodate everything. Since the hydration pack/vest has two mid-rib belts which are not stretchable, Thomas can tighten them to be always snugged on his body. Thomas did not use those Race Belts with pockets which is very popular among trail runners nowadays.

Thomas With His Mountain Hardwear Fuel 3-Liter Hydration Vest/Pack (Photo By Photo Guava)

Thomas shirts during the event are our PAU Shirts By Bluprint (Imported Brand) but the Logo is printed locally. He used 3 PAU shirts (white, dark gray, & black) during the event and a shirt from Kalenji/Decathlon. He did not change his NIKE Running Shorts with PAU Logo Patch and RP Flag Patch throughout the event but he always change his underwear with the Decathlon’s Kalenji’s Under Shorts every time he starts a new trail leg. Throughout the event, he was consistently using the Injinji Socks and changed them every time he starts a new trail leg.

The day before the event, Rowell Campos brought us to Cam2Sports Store in Mongkok to buy a new pair of running shoes for Thomas. He was looking for an ALTRA Lone Peak 3.0 which he intends to use for the event. Thomas was lucky to find the remaining one pair of ALTRA Lone Peak 3.0 shoes  available in the store which was ON SALE at 50% discount. This is the shoes that Thomas used for the 2 Trail Legs of the event (MacLehose & Wilson Trails). It was only in the Hong Kong and Lantau Trails that he used his old ALTRA Lone Peak 3.0 shoes. It was at the Hong Kong and Lantau Trails that Thomas started using his Compressport Compression Calf Sleeves. He did not use any shoe gaiters along the course.

Thomas With His New ALTRA Lone Peak 3.0 Shoes, Kalenji Shirt, & Salomon Jacket

As for his headlamp, Thomas was using a LedLenser Headlamp and another extra one which I could guess to be a regular Black Diamond Headlamp. He used his headlamp at the MacLehose, Wilson, and Hong Kong Trails. In his Lantau Trail, I gave him my Lupine Headlamp which he wore from the start until he reached the lighted portion of Mui Wo Road, near the Finish Line. The rechargeable battery was drained when Thomas gave it back to me. He could have used its High Beam which is 700 Lumens throughout his run/hike along the Lantau Trail. Thomas did not have any negative feedback on the use of his headlamps during those nights that he was on the trails.

Water Dispenser Near Public Comfort Rooms/Country Park

As for his hydration needs, Thomas did not have any problem where to replenish his hydration needs, in terms of water or sports/cola drinks. He used his portable filtration unit in places where he can get water in streams in the mountains and in Public Comfort Rooms/Toilets’ faucets. He uses also his Octopus Card to get or buy what he wanted in those Vending Machines available in the vicinity of the Comfort Rooms in each Country Park Facility that he passes. There are also Free Source of Drinking Water which he observed as new additional structure within the vicinity of each Comfort Rooms/Toilets along the trail. And there are commercial establishments in the villages along the trail that Thomas can stop and order some hot food. Thomas can also stop to buy or order some solid foods in commercial establishments in the MTR Stations. There is always a 7-11 Store or Convenience Store in these MTR Stations. It is necessary that a runner in this race has some some Cash and Octopus Card with him during the event.

Picture I Took With Thomas & Photo Guava Before The Start Of Lantau Trail

His food in his pack consisted of “Tikoy” (Rice Cake) from Bicol which we personally ordered for him, “Rice Cakes” (Chinese) from the 7-11 Store, Sky Flakes, Snickers, Yakult, Springs Gels, and Apples. All of these were packed inside the Hydration Pack of Thomas!

Thomas had been alternately using a Visor Cap (during day time) and a Running Cap (during nighttime) to cover his head. However, I have never seen him use any Buff/Neck Gaiter in all his runs in the past and in this event, to include last year’s HK4TUC. 

Before he started the Lantau Trail, I gave him my GIRO Cycling Gloves which I know will give him warmth for his palms/fingers during the night and as he approaches the freezing winds of the Lantau Peak and Sunset Peak.

After the event, Thomas and I discussed the things that we should improve on and the things we should learn from his experience this year. He told me that he slowed down significantly at the Hong Kong Trail due drowsiness that brought him “hallucination” moments and the cold/freezing winds during the night. The strong, cold and freezing winds at the Lantau Trail had also slowed him down that he had to stop and take a nap, only to be awaken that he was already lying on the floor in one of the Pagodas/Rest Huts along the trail.

After a thorough discussion, I recommended him some solutions for his problems and we will use them in next year’s Thomas participation in the 10th edition of the HK4TUC.

Journal Of “Team Thomas” @ 2020 HK4TUC (Third & Last Day)


Journal Of “Team Thomas” @ 2020 HK4TUC (Third & Last Day)

There is a big difference between Thomas performance last year and this year’s HK4TUC. Last year, Thomas started the Hongkong Trail at about 9:30 AM on the third day of the event. This year, Thomas started Hongkong Trail at 9:05 PM on the second day, a big 12-hour difference earlier than last year.

After Thomas left Shek O Road, we went back to the place we are staying to monitor his movement through the Racemap App. After one hour, Thomas called us to confirm if he was following the correct track along the Hongkong Trail and we confirmed that he is in the right track. As compared from last year, Thomas did not have any problems in locating or seeing the Trail Markers because it was daylight. Compounded with the colder temperature and darkness along the trail, Thomas took time to confirm the location of the said Markers. After midnight, we went to bed as we were confident that Thomas will finish the Hongkong Trail and be able to catch up the 7:00 AM Ferry ride to Lantau Island the following day.

We expected Thomas to be approaching the end of Hongkong Trail at 5:00 AM and set our alarm clock at 4:00 AM. Before leaving our place at 5:00 AM, we called Thomas to confirm his position and we found out that he had “acid reflux” and he had to rest and take some sleep for his stomach to settle. He slowed down due his stomach condition and the cold temperature during the night and early morning. We estimated that he could not make it on the 5:00 AM Ferry trip and adjusted our schedule to leave our place. We expected that an early arrival at Victoria Peak/Finish Line of the Hongkong Trail will expose us to the cold wind in the early morning. We estimated that Thomas could not make it in the 5:00 AM Ferry trip and delayed our ride towards the Finish Line of the Hongkong Trail.

Thomas At The Finish Line Of Hongkong Trail

We finally left our place at 8:00 AM to the Victoria Peak. The wind was cold when we arrived at the said place and they were few people around as the business establishments were still closed. We entered a small enclosed space at an entrance in one of the buildings in the area to prevents us from the cold winds. I decided to jog and walk along the Hongkong Trail to meet Thomas along the way. After running for 1.6 kilometers, I saw Thomas walking. I called him, took a picture and turned around, jogged ahead of Thomas of about 20-meter distance towards the Finish Line. I immediately called my companion to warn them that Thomas has only 1.5 kilometers to the Finish Line. In a few minutes, Thomas crossed the Finish Line at the end of the Hongkong Trail at 8:42 AM, almost 48 hours after the Start of the Event. We immediately boarded Thomas to our waiting Taxi for our short trip to the Central Pier to catch our 9:00 AM Ferry trip to Lantau Island. During our 13-minute ride in the Taxi, Thomas was able to eat the Rice Porridge with Chicken we prepared and drink some Hot Ginger Tea. 

Thomas Sleeping Inside The Ferry Boat To Lantau

After a lot of Red Light Stops along the way, we were able to board the Ferry at 8:55 AM, barely 5 minutes before the departure time. Once we settled and locate some seats for a space to let Thomas sleep and lie on his back, the Ferry Boat left the Pier. Thomas went immediately to sleep even with the loud noise of the boat’s engine and the loud conversation of a group of Filipino Ladies seated near us.

After 50 minutes of Ferry Boat ride, we arrived at the Lantau Island’s Silvermine Beach Ferry Pier in Moi Wu. We established our “pit stop” under a tree near the McDonalds and immediately prepared to resupply him and change his attire. He again ate a Hamburger from McDonalds and drink a hot coffee before leaving the place.

Thomas was able to recover immediately from his brief sleep during the Ferry Boat ride and the food/drink he ingested during his “pit stop”. Some of the local runners and volunteers approached Thomas offering him a Hot Bath and some Massage at the Lantau Base Camp  Store but he declined such offers as he was decided to leave the place immediately. Photo Guava of Hongkong, one of the Official Photographers of the Event, took a lot of pictures of Thomas en route to the Start of the Lantau Trail. He even asked me to take a picture of Thomas and him during the short hike to the Trail. At 10:25 AM Monday, January 27, 2020, Thomas started his run at the Lantau Trail Marker #139.

Thomas At The Start Of The Lantau Trail

Thomas finished the Hongkong Trail in 11:36 hours which is too slow as compared to his Finish Time last year of 8:30 hours which was considered as the 2nd fastest time to finish the said leg. If not for the “acid reflux”, darkness along the route, and the extreme cold temperature during the night, Thomas could have finished a faster time or equaled his time last year.

2020 HK4TUC “Retired” Runners

During the day, more runners were declared as “Retired” or in simple runner’s term as “DNF” (Did Not Finish). After a total of 15 runners who were “retired” on the 1st and 2nd day, another 5 runners “retired” on the third day. At present, a total of 20 runners were declared as “Retired” in the afternoon of the Third Day and only 13 runners remain along the Lantau Trail with the hope that some of them will be declared as “Finishers” and the others as “Survivors”.

As we left our place to ride the Ferry Boat to Lantau, 7 runners have already finished as “Finishers”, with a time of sub-60 hours. It is just a waiting game on what time will Thomas reach and kiss the Mui Wo Mail Post and be declared as “Survivor”. 

Official Mugshot Of Thomas (Picture From HK4TUC FB Page)

We met Jurg, our original member of Team Thomas and husband of Irene from the Philippines whose family resides in Hongkong, at the Central Pier and joined us for the final push, support and cheer to Thomas. We arrived at Mui Wo’s Silvermine Beach Ferry Pier in Lantau at 11:00 PM with the expectation that Thomas would arrive at 1:00 AM on the fourth day, Tuesday, January 28, 2020. We initially stayed at the Pier and within the vicinity of the Mui Wo Green Mail Post due to the cold winds. We finally settled at China Bear Resto/Pub near the Pier where we comfortably waited as the place was heated. After the establishment closed at 1:00 AM, we transferred to the 7-11 Store where we were accommodated by the Cashier who is a Senior Citizen. We bought food and drinks while waiting for Thomas. We  also stayed at the Base Camp Sports Store to monitor the progress through the Racemap Application of Thomas’ movement towards the Finish Line. 

Kissing The Mui Wo Mail Post (Picture From HK4TUC Facebook Page)

Our waiting time was too fast that in a few hours, Thomas was already on his last 2.5 kilometers to the Finish Line. Finally at 5:50 AM on the 4th day, January 28, 2020, Tuesday, Thomas kissed the Mui Wo Mail Post at 68:50 hours and he was declared as the “3rd Survivor” for this year’s edition of the HK4TUC. Andre Blumberg, the RD/RO of the event, congratulated Thomas and he was impressed on the transformation on the performance of Thomas as compared last year. After the traditional Champagne shower on Thomas, and as a parting statement, Andre Blumberg announced his personal invitation for Thomas to join the 10th Edition of the HK4TUC next year which Thomas immediately accepted.

Training for Thomas for the 2021 HK4TUC will start next week!

Journal Of “Team Thomas” @ 2020 HK4TUC (Second Day)


Journal Of “Team Thomas” @ 2020 HK4TUC (Second Day)

Thomas started the 2nd Leg of the event at Wilson Trail at 16:25 Hours, which was 1:25 AM of January 26, 2020, Sunday Morning. Ahead of him was a 78-kilometer distance during a cold and rainy night. Thomas was feeling cold at the start but having eaten a lot of food and keeping himself on the move, he will surely regain his pace and tempo during the run. After Thomas left, we immediately fixed our things, packed the used clothes/attire of Thomas and threw the trash at the Trash Bins at the Starting Area. We immediately took the Taxi which was waiting for us to bring us back to the place where we are staying. As we arrived in our place, we immediately checked the Racemap Application to find out if Thomas was on the right track. We were glad that Thomas was on the right track and we immediately rested for the day at 3:00 AM on the second day. Last year, after 1-2 kilometers from the Starting point, Thomas got lost and we had a sleepless on the first night at that time when more additional “lost moments” had to be corrected.

I woke up at 8:00 AM on the second day and immediately checked on the tracker of Thomas and he was doing fine without any “lost moments” as compared to his experience last year. Our monitoring team advised Thomas to call us once he reaches the MTR Station at Lam Tin and once he crosses the Quarry Bay and reaches the MTR Station at Tai Koo on the Hongkong Island side. From these calls, we would be able to estimate the time we would meet Thomas at the Finish Line of the Wilson Trail Leg. But with the lagging time as depicted by Thomas tracker, we decided to give an ample buffer time to wait at the said place before Thomas arrives.

We arrived at the end of the Wilson Trail Leg at the Tai Tam Country Park in Stanley Gap Road at 5:00 PM with the hope that Thomas would be arriving in 30-45 minutes. In a few seconds, we witnessed the arrival of the 4th Runner Abimanyu from Singapore and since Thomas was ranked as the 8th or 9th runner as seen on the tracker, we prepared ourselves to wait for some more time in the said place.

Thomas Along The Wilson Trail (Photo From Facebook)

Thomas Along The Wilson Trail (Photo From Facebook)

The cold wind from the sea was blowing on our faces as we waited for Thomas but our Team was entertained by two Pinay runners who are working in Hongkong with their stories about the race and what they have prepared in terms of food for Thomas and to the rest of the Pinoy Runners. They even mentioned to me that Christian Villoria from Pangasinan, also a worker in Hongkong, is waiting at the Bus Station at Shek O Road for more food and drinks for the Pinoy Runners. We had a lot conversations with Tha Na and Josephine and they entertained us while waiting for Thomas. I decided later to hike the 1,000+ steps or the last 600 meters of the trail and tried to wait for the arrival of Thomas. Instead, the #5 Runner Chiang from South Korea came out from the vegetated portion of the trail and he was running at an easy pace going downhill. I greeted and congratulated and told him that he is only 500 meters to the end of the trail.

Thomas After Crossing Victoria Bay (Photo By Lloyd Belcher)

After almost 3 hours of waiting, the #9 Runner Karen from Hongkong, the leading Lady Runner of the event, arrived at the Finish Line and we knew that in a few minutes, Thomas will be arriving next. Finally, Thomas arrived at the Finish Line of the Wilson Trail Leg at exactly 8:00 PM of Sunday, January 26, 2020 with a time of 18:30 Hours to finish the whole Wilson Trail.

Thomas Finishing The Wilson Trail

At 8:10 PM, we left immediately the end of Wilson Trail to the Shek O Road for Thomas to start the Hongkong Trail Third Leg. It took us a 22-minute ride on a Taxi to the Bus Stop at Shek O Road which is officially the Starting Area of the Hongkong Trail. Upon arrival, Thomas checked-in with Andre Blumberg and we set-up for the “pit stop” for Thomas. Thomas ate his dinner with the food we cooked for him and the food brought by Christian Villoria. Christian was there to meet us once we alighted from our Taxi ride. The NHK Japanese TV Network guys were also there to meet us with their Video Camera and Lights. They even interviewed Thomas while he was eating his dinner and focused their video camera on the food prepared for him. They were interested to see Fried Tuyo (fried salted sardines), Pork Adobo, and Sinigang Salmon Head (Sour Soup with Salmon Head) as Thomas food for dinner.

Thomas At The “Pit Stop”

Thomas With Christian Viloria

After eating, refilling his hydration vest with water and food, and changing his socks and attire, Thomas was ready to start the Hongkong Trail which has a distance of 50 kilometers. Before he left the starting point, Tomokazu “Tomo” Ihara, a sub-60 Finisher in last year’s HK4TUC and also a classmate of Thomas in last year’s event, advised Thomas that he is in the halfway (in terms of time elapsed) of the event and he needs to complete the remaining 120 kilometers in less than 24 hours to be able to be declared as a Finisher of the Event. Tomo said that it will be an easy task for Thomas to take the 7:00 AM Ferry trip to Lantau Island and be able to finish the Lantau Trail before the 60-hour cut-off time. Tomo was surprised to see how Thomas improved on his performance this time as compared to last year. In a conversation with Tomo, I told him about Thomas “lost moments” on the beaches of MacLehose Trail, lots of intersections at the Wilson Trail & mistake of going to the MacLehose Trail, and delays for looking the right MRT Platforms at the Lam Tin and Tai Koo Stations. 

Thomas left the Shek O Road at 9:05 PM of Sunday, January 26, 2020 and we expect him to finish the Hongkong Trail in 8 hours or at 5:00 AM of Monday January 27, 2020.

Thomas At The Start Of The Hongkong Trail

To be continued.