“We Came To Cebu Prepared”

On January 9, 2010January 9, 2010 By kingofpotsIn Insights, Jogging, Marathon Race, Pictures, Running1 Comment

1. After the Elite Team Bald Runner finished the 1st Quezon City International Marathon in the middle of October last year, we started planning for our next major road race, the Cebu City Marathon. We immediately transfered our “training camp” to the Sierra Madre Mountains, 70 kilometers east of Metro Manila and bought our plane tickets at least 3 months before our departure from Manila. It was also at that time that I arranged for the accommodation of the whole team at the Officers’ Transient Quarters inside the Central Command Headquarters in Camp Lapulapu, Lahug, Cebu City. With “military” planning, coordination, precision, and support from our corporate-friends/sponsor, the whole team came here to Cebu City well-prepared for the Cebu City Marathon.

Group Picture @ The Terraces, Ayala Center

2. We attended the Carboaloading Party for the Cebu City Marathon last night in our “black” uniform and arrived first in the venue of the activity. I was amazed with the preparations done by the Cebu Executive Runners Club for the said party. This is a good sign of a well-prepared marathon race.

Receiving My Official Copy of FR Magazine

3. The much-anticipated official and my personal copy of the first Runners’ Magazine in the Philippines, Front Runner Magazine was given to me by Jonel aka Bugobugo85. Not because my picture accupied one of the pages of the magazine, it is about time that a broad magazine ala Runners’ World Magazine & Running Times should be locally published and available to everybody with a cheap price. The maiden issue of the Front Runner Magazine is a MUST for every runner, whether you are a beginner or a competitive runner. Congratulations, Jonel and to your staff for a great job!

John Pages as Host/Race Director of Cebu Marathon

4. It was nice to meet John Pages during the Carboloading Party and he was “hands-on” in every part of the program. He made sure that every runner was attended during the party. He stated in his briefing that there are 150 runners from Manila (out of the almost 4,000 runners) who registered for the race and it was heart-warming that he acknowledged the Elite Team Bald Runner. The briefing during the party emphasized that the Gun Start in every distance-race will start ON TIME.

Heidi Acuna aka MarathonFoodie @ The Carbo Party

5. Finally, I met Heidi Acuna aka MarathonFoodie, one of the leading runner-bloggers based in Cebu City. She also delivered an insight to all the runners about the Cebu City Marathon and her personal expectations about the race.

6. Our tables which were occupied by the members Elite Team Bald Runner and my staff became the assembly point for the runners coming from Manila. Captain Amado Castro, Jr aka Reinier Pacific stayed with us during the party. Dr Tommy Tan and company from the Fairview Running Club came to our table, too. Jinoe, Quennie, and Luis aka Gingerbread Running of takbo.ph were with us while watching the movie “The Spirit of Marathon”. Mari Javier, George Dolores, J Cu Unjieng, & Odessa Coral—1st BDM 102 Finishers and runners for the 2nd edition BDM were there, too. Jaymie aka The Bull Runner and family were also in the party. Coach Rio was also one of the speakers during the party as his company/outfit provided the Timing/RFID Chip for the race.

7. I was surprised to see during the party a group of bald runners in one of the tables. I made the initiative to approach them and talk to them. Yes, I think I was able to count 5 or 6 of them and they are part of a running club from Danao City. By their looks alone, they are “hardcores” and competitive runners! I wish them well during the race. This is a good sign that the trademark of Bald Runner has a “chapter or group” in every region or province in the country!

8. For those who approached me and told me that they visit this blogsite on a regular basis, please keep on reading this blog with the hope that every post will be able to inspire you to have an active lifestyle and maintain a positive outlook in life.

9. I had a short and easy run inside Camp Lapulapu this morning. One loop around the camp up to the Tennis Courts/Clubhouse is exactly 1 mile (1.6K). I did 5K in 30:45 minutes with an average pace of 6:09 minutes per kilometer.

See you at the Starting Line!!!

1-10-10…Cebu Prep!

On January 8, 2010 By kingofpotsIn Half-Marathon, Insights, Jogging, Marathon Race, Pictures, Races, Running1 Comment

The following pictures say what is going on in Cebu City since yesterday. The Elite Team Bald Runner arrived in full force in Cebu City for the 1st Cebu City Marathon to held this coming Sunday. This is one way of showing our support to the growing involvement of running clubs outside Metro Manila & Luzon in coming up with their full Marathon Race.

My personal thanks to John Pages (www.pages.ph) and the Cebu Executive Runners Club for coming up with this race in Cebu City and for the special attention he and his staff gave us when our team received our race packets.

See you at the Carbo-loading Party at the Cebu Ayala Center tonight!

Running-Related Wishes For 2010 & Beyond

On January 4, 2010 By kingofpotsIn Insights, Jogging, Marathon Race, Pictures, Running, Sports Program6 Comments

1. Organization of More Running Clubs/Groups—Every runner is encouraged to join a running club or group in order for him to be motivated to train and develop his/her full potentials in running and other related endurance sports.

2. More Corporate Sponsorship in Running Events and Training of Elite Athletes.

3. Declare a Week or Month as “National Sports Week” or “Sports Month”—If there are legislators or government executives who are involved in sports, they should legislate a law declaring a part of year as a period where we can hear or meet the people and institutions involved in sports. I know that most of us do not even know the difference between the PSC, POC, and the different national sports federations. It is in this period in the year when Expositions and other running-related activities are scheduled.

4. Winners in Corporate-Sponsored Marathon Races should be sent to International Marathon Races for “exposure”. It is a proven formula that our athletes are only known by our media and our national sports authorities/national leadership when they win in international competition. As winners in international marathon events, our athletes will inspire more of our populace, down to the “grassroots”, to be involved in running.

5. Develop more “volunteerism” during marathon events among the members of the running community—The volunteerism had been highly displayed by the group of Jinoe’s takbo.ph and Captain Amado’s Reinier Pacific during Marathon Races. Of course, Jonel aka Bugobugo85’s Team Hardcore; HINGS Running Club; Carrey-Isko-Eugene Group; and Tintin aka Timothy’s had been consistently the “volunteers” in my road races. I hope that more running clubs and runners will be involved in such acts of giving back their services & goods to the other runners.

6. Conduct of a Running Lecture/Forum/Symposium—How I wish one of the profitable corporate insitutions of the country sponsor the conduct of a Running Symposium where we could meet and hear the words of international runners like Dean Karnazes, Bart Yasso, Paul Tergat, Alberto Salazar, Grete Waitz, and other running Champions in the past. Or maybe, ask our past Project Gintong Alay athletes to share their stories to us. It would be nice to hear how Lydia De Vega trained for the Gold Medal in the past Asian Games.

7. A Wholesome Local Running Magazine—How I wish a Filipino Running Magazine ala Runners World or Running Times or Trail Runner or Trailrunning Magazine be available to the running community with a cheaper price than those published abroad. These pictures will confirm that this wish will become a reality in a matter of days:

A Wholesome Running Magazine By Hardcores

8. Oval Tracks at Makati University and International School (The Fort) be opened to the public.

9. BDM 102 will find its future Finish Line in 2011. It will be a 24-hour Road Race to this final destination. If you don’t reach this Finish Line in 24 hours, you will be considered as DNF. The following are the pictures of the future Finish Line.

10. Finally, A Runners Library & Museum—A place where runners could share their running “collections” and a place where runners would meet and make their research. A place where we could see the Hall of Fame in Athletics!

HD Pictures @ RIZAL Day Run

On January 1, 2010January 1, 2010 By kingofpotsIn Jogging, Pictures, Places to Run, Races, Running, Sports Program1 Comment

High Definition (HD) Pictures during the RIZAL Day Run can be browsed on the following links:

http://acebalasador.multiply.com/photos/album/124

http://acebalasador.multiply.com/photos/album/125

http://acebalasador.multiply.com/photos/album/126

http://acebalasador.multiply.com/photos/album/127

Thanks to PhotoBrando!

RIZAL DAY Run Pictures

On December 30, 2009January 1, 2010 By kingofpotsIn Pictures, Running, Running For Cause, Sports Program6 Comments

"Good" Fats & Protein Intake After The Race (Courtesy of HINGS Running Club)

And More Drinks Up To The Arrival of the Last Runner!

The “Merienda” Station

My sincerest thanks to the HINGS Running Club who have consistently provided the ICE, BEER, ICE CREAM/POPSICLE & LECHON in every Bald Runner’s Events.

To Jonel aka Bugobugo85 for the ASSORTED BEER & LOTS OF BEER IN CANS.

To my friend Tin F. aka Timothy for the Water Supply & Del Monte’s “Fit & Rite” Fresh Fruits.

To the group of Carrey, Isko & Eugene for the Free First 100 Finisher’s T-Shirts.

To the Commanding General of GHQ & HSC, Brig Gen Felipe Tabas, Jr and his personnel & staff under his command.

To Lt Col Fely Andaya & Major Rod Turno & the Post Chaplain of St Ignatius Cathedral.

To Reinier Pacific, Jinoe, Quennie, Tere aka El Capitana and the takbo.ph peeps.

To the members of the Elite Team Bald Runner and staff of BR’s Events.

And most of all, thanks to all the runners who joined us to commemorate the 113th Death Anniversary of our National Hero, Dr. Jose Rizal.

“Back To The Slope” #3 (2nd Week)

On December 27, 2009 By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running, Running Shoes4 Comments

1. This is my second week of my training cycle. I am still with my base training after slowly recovering from a chronic muscle tear injury on my peroneus-calf muscle (left leg).

2. After experimenting on using Adidas’ Climacool & Adizero Racing Shoes in my past Marathon Races (MILO Finals, SIM, & Pasig River), I am going back to my dependable and more stable ASICS Gel Shoes. Since I started this training cycle, I’ve been using my ASICS Kayano-14 and Kanbarra-4. For my light and recovery runs at the oval track, I use my NIKE Lunaracer. The ASICS provide me with better stability and comfort during my base training.

mensgelkayano14yellowsidq7 — ASICS Gel-Kayano 14

3. I was able to run a total of 61 kilometers for the week. The following was my daily workout for the 2nd week:

Dec 21 (Monday)—-8K easy run at the ULTRA Oval Track with an average pace of 6:48 mins per km

Dec 22 (Tuesday)—-8.5K easy run with 100-meter faster pace every lap at the oval track at an average pace of 6:23 mins per km

Dec 23 (Wednesday)—-10K easy run at the BHS Loop with an average pace of 7:22 mins per km

Dec 24 (Thursday)—-8.5K easy run at The Fort with an average pace of 6:47 mins per km

Dec 25 (Friday)—-13K easy run at The Fort & McKinley Hill with an average pace of 6:28 mins per km

Dec 26 (Saturday)—-13K easy run at the UP Diliman Loop with an average pace of 6:22 mins per km

Dec 27 (Sunday)—-Rest

4. I made sure to do my warm-up/cool-down and stretching exercises before and after my runs. All of these daily workouts were done early in the morning (starting at 5:30 AM and ending at 7:30 AM or 8:00 AM). For this week, I did a lot of “high-knees”, bounding steps, and faster stair runs for my strengthening drills. For my daily nutrition after workout, I have to eat within 30 minutes to one hour. My meal consists of steamed rice & two pieces of fried egss, lots of fresh ripe bananas, and one serving of hot MILO “3-in-1 For Adults” Drinks!

5. One drill that I introduced for this week is what athletes call as “burpees” or in the military, it is called “squat thrust”. It is an exercise that combines “squats” and “push-ups”. I did 20 repetitions. It can be shown on the following pictures, step-by-step:

First, Stand Erect with Feet Apart or Together

Bring Down the Whole Body & Place Hands Infront of Your Feet

Thrust Your Legs Forward & Stand Erect To Complete 1 Repetition

There are so many variants of this exercise. However, the steps I’ve mentioned (squat thrust + push-up) is the basic “burpee” exercise. You can jump upwards or leap forward once you bring your body back to the starting position for a higher intensity drill.

Lesson #3: Rule of Thumb In Increasing Mileage—10% of your previous week’s total mileage. Abruptly increasing your weekly mileage to more than 10% of your previous week’s mileage will result to overtraining and/or the possibility of a running-related injury.

Note: If you are a beginner or serious runner, you have to maintain a Runner’s Diary or Log where you can write your distance, time, heart’s pulse rate, weight, and other data related to your running workout. I suggest also that you try to sign in with www.dailymile.com and try to be motivated with your friends who have registered in the said site.

Picture Clipping: BDM 102

On December 22, 2009December 22, 2009 By kingofpotsIn Insights, Jogging, Pictures, Running, Ultramarathon1 Comment

In last Sunday’s edition of the Philippine Daily Inquirer (Dec 20, 2009), the runner-participants in the 1st Bataan Death March 102K Ultramarathon Race who posed in a picture taken before the race were featured in a picture posted at the “Sportswatch” section of the said newspaper.

The picture below consists of the 82 “new brave warriors” who started the race from Km #0 in Mariveles, Bataan last April 5, 2009 and finished at Km #102 in San Fernando, Pampanga. Out of the 82 starters (with 8 foreign runners), 63 runners finished the race within the cut-off time of 18 hours.

As of today, there are 167 runner-applicants for the 2nd edition of the BDM 102 which will be held on 6-7 March 2010. In addition, I have reserved 40 slots for the AFP-PNP runners who will join the race.

For the details of registration and rules & regulations for the 2nd edition, please visit www.bataan102.blogspot.com. Applicants for this race should leave a comment at the Bataan 102 Page of this blog by stating their name, age, date of birth, e-mail address, contact number, and last marathon race finished. Last day of application is January 5, 2010.

To the runner-applicants, good luck on your training!

GO BEYOND YOUR LIMITS !!!

“Back To The Slope!”

On December 14, 2009December 15, 2009 By kingofpotsIn Books, Insights, Jogging, Pictures, Runners Injury, Runners' Training, Running3 Comments

1. When I was a cadet at the Philippine Military Academy, I always hear this statement or command from my Tactical Officers if they want the cadets to repeat a practice on our Parades and Ceremonies after doing one or two rounds. The start area of our parade and drills is a sloping/downhill road towards the Borromeo Field, the Parade Ground of the Academy. Figuratively, if this phrase or statement is uttered, it means that you have to repeat from the start what you have done in order to correct a mistake or error.

2. After five weeks of rest & recovery due to an injury, I am going “back to the slope!” and have started to follow a training program as a guide for my future marathon and ultramarathon races for the year 2010 and beyond.

3. The first step in my training program is to abide and recall the most basic principle in training for a running event—base training. I always say in my running clinic lectures that preparing for a running event is like constructing a building or a house where you need to have a durable and stable base/foundation. In running, base training means building a base of aerobic endurance.

4. So, early this morning, I had my first “base training” at the ULTRA Oval Track completing a distance of 10 kilometers, running along the outer lane. I did my stretching exercises before and after the run. In addition, I did some running-related “drills” during and after the run. I finished my 10-K run in 1:09:13 hours with an average pace of 6:55 minutes per kilometer. I was so happy that I was able to breach the 7:00-minute per kilometer pace. Slowly, but surely, I could run within my base training pace.

5. To give a full description of the drills I’ve done during/after my run, I am posting the following pictures with the hope that other runners would also adopt them to make them stronger and faster.

To do this drill, a runner must lace his fingers and form a big circle with his arms at shoulder level. Run 100 yards at moderate fast pace with arms in this position. Return to your running form after 100 yards and repeat after running another 100 yards. I did 10 times of this drill while I was running around the track.

This drill forces my inner abdominal muscles to maintain an upright posture and activates such muscles while running. It also eliminates unnecessary swaying or rotation of my shoulders from my waist while running.

To do this drill, one has to run as fast as possible with one leg for 20 seconds or approximately 20 leaps/bounce or more. This drill will increase one’s push-off power of the feet and will enhance the stability of the hips, pelvis, lower spine and knees on impact of the foot to the ground by forcing the muscles to stabilize the joints for a short period of time.

Lesson #1: In a training cycle, first phase is to develop your aerobic endurance base.

(Source/Reference: “Brain Training For Runners” by Matt Fitzgerald)

“50/50” & “Running The Sahara”

On December 10, 2009 By kingofpotsIn Books, Insights, Movies, Pictures, Running, Running For Cause, Ultramarathon5 Comments

1. I received a very early X’mas gift from Jay Nacino aka Prometheus Cometh two weeks ago and it was delivered through courier system. The gift was a compilation of running films/movies recorded in two (2) CDs. Thanks, Jay for the gift. God bless.

2. The following films were recorded in those two CDs: Chariots of Fire; Without Limits; 50/50; and Running The Sahara. Having seen the first two films mentioned in widescreen, I was very interested to watch 50/50 and Running The Sahara because they deal more on ultramarathon and multi-day stage runs. Both of these running events were filmed sometime in 2006.

3. I will not deal with the whole story of these films as every reader of this blog could easily browse or “google” the title of the films and they could get the details of these running events. 50/50 was made as a film and at the same time published as a book to document Dean Karnazes’ 50 marathon races, in 50 States in the US, in 50 days. Running The Sahara is a film about three (3) ultrarunners from the USA, Canada, and Taiwan traversing the African continent by passing through the Sahara Desert in 111 days.

4. What I like to point out and emphasize in these running events is the tremendous PLANNING involved to undertake such feats. Dean Karnazes took at least 3 years to convince The North Face in appreciating his plan to run 50 marathons, in 50 different States, in 50 days and another year to finally coordinate and arrange for the implementation of the said project. It was only when his book “The Ultramarathon Man” became a No. 1 Top Seller and his being a top contender in the 100-Mile Western States and Winner in one of the Badwater Ultramarathon editions that he became popular.

5. The planning and preparation for the three (3) ultra runners in 3 different countries in the Running The Sahara took also years. Moreso, with the logistics; production/film crew; and other administrative requirements preparations for the event. This film/event also tested the endurance of the support staff and film crew in order to finish the running event.

6. These two running epic events were well-planned and documented. These films really inspire other people to seek their endurance limits and at the same time promoting some advocacies/charities to help less-fortunate people. So, if ever you plan to do such endurance run, whether an ultramarathon event or multi-stage/day run, you have to document it so that the INTEGRITY of the event is intact. A simple blog (with pictures) would do or inexpensive tracker/GPS device to record your event should be with you all the time during your run.