Last Friday, I started my anaerobic training after more than 3 months of my MAF training. The purpose of the anaerobic training/speed running workout was to find out my Maximum Heart Rate (Max HR). This activity was done at the ULTRA Oval Track on the early evening of Friday.
After 4 laps of brisk walking, I did five (5) repetitons of 800-meter run or Yasso 800 where I averaged 3:54 minutes. Each repetition was followed with one lap of slow jog. My Average HR for the workout was 168 beats per minute with a MAX HR registered at 178 beats per minute. After the Yasso 800 workout, I did 4 laps of brisk walking as my cool-down workout until my HR registered to 112 beats per minute.
As suggested by Dr Maffetone, there are two ways to find out one’s MAX HR. One is to run at one’s best effort within 3-4 minutes and record one’s highest HR. The other one is to use the suggested formula—208 minus the result of one’s Age multiplied by 0.7.
Based from my first anaerobic workout, I registered a Max HR of 178 beats per minute while my supposed to be Max HR by following the suggested formula is approximately 167 bpm. There is a difference of 11 beats per minute. I hope I’ll be able to adjust my desired Max HR as I do more of my anaerobic workouts.
What was notably good after my first anaerobic workout was that I did not feel any soreness or pain on my legs despite my practice of not doing any stretching or speed drills before my Yasso 800 repeats! I simply do my 10-minute squats after my workout. The 2nd advantage of such workout is that it was quick and short. After 1 1/2 hours, I was out of the ULTRA Oval Track.
There is a need of more anaerobic workouts to really find out my Max HR. One way to do this is to join a 10K run this morning! To prepare for the 10K run, I completely rested the whole day of Saturday.
I joined the Run Doctor Run 10K which was organized by my good friend Eric Pasion of Run For Change. It was a simple race which was held inside the Dasmarinas Village. The last time that I went inside this place was in the mid-90s when I was still active in cycling. The streets are wide and there is no traffic plus they are shaded with tall trees on both sides.
Hanging Out With BDM "Veterans" Mark & Bea Before The Start of the Race
The race started at 6:30 AM with the 10K run being released ahead of the shorter races. I started a very conservative pace of 5:45+ minutes per kilometer making sure that my HR will steadily and gradually increase. It started at 121 bpm until it reached at 160 bpm after running for 3 kilometers. I started to increase my pace for the next 3 kilometers where my Max HR registered at 178 bpm. At the 7th Kilometer, my HR went down to 170 until it peaked again to 175-177 from Kilometer 8 all the way to the Finish Line.
Look Who's Smiling At My Back (Thanks, Jonel for the Accommodation!)
All the amenities you need in a road race were all there. Eric has already perfected the conduct of a road racing event. Everything was perfect, to include the weather!
I finished the race in 55:27 minutes with an average pace of 5:39 mins per kilometer. My HR Monitor registered an average HR of 168 bpm and a Max HR of 178 bpm which is consistent to what I’ve recorded on my first anaerobic workout last Friday at the Oval Track. It seems that I am starting all over again and trying to regain my speed through more aerobic workouts/LSD runs.
Smiling As I Crossed The Finish Line
I know it will take weeks and months and even years for me to improve my performance using the HR monitor as a form of biofeedback on the intensity of my training and running workouts. I am no longer young to do all those high mileage of training but I am still guided with the basic principles of training for endurance sports—consistency, specificity of training, rest & recovery, and extended goals. My primary goal now is to prevent myself from being injured and have fun in all my running adventures.
Finally, I am back to my regular training!
Thanks to John Avellanosa for the pictures and Jonel of FrontRUNNER Magazine & Eric Pasion for the accommodation.
1. The planning of this PAU Road Race started when I stayed at the COCOS Beach Resort for a night before I started my “West To East” Adventure Run last middle of March of this year. This was the place where I started my run. I was able to meet Mang Ador as the Manager/Caretaker of this facility and I featured a post about our conversation which transpired when I checked-in for the night.
2. After four months, I returned to the place to coordinate with the conduct of this race. The COCOS Beach Resort is the official starting area of the race and the whole place was arranged to be “blocked off” and to be used exclusively for the participants/runners and their support crew on Friday, August 19, 2011. The resort is located in Barangay Ilog-Malino, Bolinao, Pangasinan. For reservations and inquiries on pricing/rates of rooms & cottages, please contact Mang Ador or Ms. Sid Tombaga at Cellphone Number 0919-691-4206. For those who choose to bring their camping tents, a fee of P 200.00 per person will be charged.
BR & Mang Ador (68-year old Resort Manager/Caretaker)
3. For those who opted to register on site, please arrive at the place before 4:00 AM of Saturday (Race Day), August 20, 2011 and please look for me or my staff. Team Bald Runner will be in the starting area in the afternoon of Friday.
4. The road race will start at exactly 5:00 AM of Saturday, August 20 with a cut-off time of 12 hours.
Starting Area Inside The COCOS Beach Resort
5. Participants are advised to have their respective support vehicle. If you don’t have any support vehicle, make sure to carry with you a hydration system and some cash to use to buy for your hydration and food needs as there are lots of sari-sari stores along the route. Runners coming from Metro Manila without support vehicle can take the 5 Star Bus to Bolinao, Pangasinan. Buses leave their Manila terminal/station for Bolinao every 30 minutes.
6. For a brief description of the race route, you can refer back to my posts on the month of March of this year when I ran the “Wset To East” Adventure Run. The first 20K will be a slight uphill up to the boundary of Bolinao and Bani. There is a zigzag downhill part between the boundary of Bolinao & Bani and runners are advised to take it easy on their downhill run as they might “burn” their quadriceps muscles early in the race. Bani to Alaminos will be relatively flat but the heat of the sun will be the main problem for the runners. Runners are advised to hydrate themselves regularly on this part of the course. The approach to the Poblacion of Alamaninos will be slight uphill but after the poblacion, everything will be flat. The last 5-6K of the course, as the runners approach the Municipality of Sual, will be a continouos uphill climb with the last one kilometer to the Finish Line will be a fast downhill one. Finish Line will be located infront of Sual’s Sports and Civic Center Building.
Finish Area: Infront of Sual's Sports & Civic Center Building
7. Pacers will not be allowed during the race. There will be checkpoints along the course and runners would make sure that their Race Bibs will be “punched” by the attending marshall in each checkpoint. Of course, “bandits” will not be allowed to run.
8. For a slight change from our previous PAU Races, we will be giving a different kind of Finisher’s Shirt (“muscle shirt”) to all the Finishers which they can use in their running workouts. We have changed to a better name for the road race as depicted on the said Finisher’s Shirt. I guess, each ultra runner must have a piece of this stuff!
Our "New" PAU Finisher's Shirt For The Event
9. For the Podium Finishers ( Top 3 Overall & Top 3 Ladies), they will receive a mini-replica trophy of the following picture:
The Famous Bolinao Lighthouse Replica @ The Highway Boundary
Good luck to all the runners. See you at the starting area on Friday or Saturday early morning.
I am not a fan and practitioner of Barefoot Running. And I am not a member of any group or asssociation that promotes barefoot running in the country.
I read the book “Born To Run” by Christopher McDougall upon its release to the public when I was in the United States almost 3 years ago but it was just a part of my reading activities. I was amused by the dedication and passion of Caballo Blanco to live with the Tarahumara tribe in North Central Mexico’s Copper Canyon Mountains by coming up with a yearly ultra trail race within the community and at the same time being able to help on the welfare of the said tribe.
However, I was surprised that because of this book, it created a “niche” of minimalist shoes production from popular brands and influenced a lot of runners to shift to “minimalist” running or barefoot running. I am not yet into this but I was already using road racing shoes which technically considered as “minimalist” running shoes.
After experiencing injuries which most often occur on my calf muscles/lower leg, I slowly included barefoot running as part of my recovery process with the hope to strengthen my lower legs’ muscles and ligaments, most especially for those ones which are not reached by “cross-friction” manipulations through massage/therapy. After a 25-lap run on an oval track, I usually run/jog/walk on barefoot for four laps as my cool-down workout. In some instances, I would simply walk on the ground for about 15 minutes every day. These simple “after workout/cool-down” barefoot “stuff” could be the reason why my recovery from my lower leg injury was faster than what I’ve expected. But I never tried running barefoot on asphalt or cemented road.
So, what made me think of coming up with this running event called, “1st BR’s Barefoot 3.2K (2-Mile) Run” to the running community of the Philippines? The answer is very simple…Because NOBODY is doing anything about it.
I thought of this event while I was starting to adopt to my new training workout based on my heart rate during the last days of my stay in the US. While waiting for my connecting flight in San Francisco International Airport back to the Manila on July 9, I created an Event Page on my Facebook Wall and turned off my laptop computer. As soon as I arrived in Manila, I was surprised to see a very positive response from the runners as soon as I saw the update on my Event Page and the rest is history!
However, for the past weeks and days, I don’t see any positive response from the so-called “minimalist” shoe brand “corporates” who are promoting this kind of running. I simply asked them for me to meet their “Big Boss” in person! “Big Boss” would mean their CEO, President, or Regional Brand Manager. I don’t need to meet their mid-level/department heads due to unfavorable experiences in the past. (I don’t want to recall and post in this blog how these people would transact some arrangements with me on matters about running)
With or without corporate sponsorship, the event will go on. Fortunately, a group called “Barefoot Running Philippines” came forward to support and help in the conduct of this event. Lt Col Mike Logico of the Philippine Army, one of the Administrators of the Barefoot Running Philippines and a “hardcore” barefoot runner, volunteered to assist me in the administrative and logistics needs as the event will be conducted at the Philippine Army’s Grandstand and Parade Ground on August 6 at 4:00 PM.
The registration is on site until 30 minutes before the start of the 3.2K run. The registration fee is Fifty Pesos Only (P 50.00). Runners will run 3 times along the 1-K loop on the said facility/area which has a mixture of asphalted and cemented road. Top 3 in the Overall (Open) Category and Top 3 in the Ladies Category will receive the BR’s Medallion.
This event will be done on a monthly basis with the next event to be conducted inside Camp Aguinaldo. We hope to come up with a 5K Barefoot Run/Walk.
In making this event as part in the history of running in the Philippines, I would like to thank and express my gratitude to Lt Col Mike Logico; the Philippine Army’s Headquarters & Headquarters Service Group and ASCOM’s Special Service Unit; and to the Barefoot Running Philippines.
See you this coming Saturday afternoon. Have fun! Kick off your running shoes and let us “tickle and burn” our feet on the paved ground! Walking barefoot is allowed, too!
BR's Barefoot 3.2K (2-Mile) Run Route (Courtesy of Lt Col Mike Logico)
This was the elapsed time it took me to reach the peak of Mt Taklang Damulag as I started from the Fernandez Hill of the Special Forces Regiment’s Camp and Training Area inside Fort Magsaysay. The place is also popularly known as “Molave Complex”.
The plan was to recon and hike a segment of the 100-mile endurance run route that includes the Fernandez Hill-Taklang Damulag- Cordero Dam-Special Forces Training Area and back to Fernandez Hill. This a trail loop which has a distance of 13 kilometers. However, at the back of my mind, I was thinking of coming up with a first attempt with a record time for a trek to the famous Mt Taklang Damulag’s peak with the Fernandez Hill as the starting area.
Fernandez Hill Marker Serves As My Starting Line/AreaMt Taklang Damulag On The Background
I was accompanied by Lt Col Dennis Pacis, the Chief Operations Officer of the 7th Infantry Division who is a triathlete and an ultrarunner; Captain Jason Que who is the Chief of the Training Department of the Special Forces School; Jack, a member of the Elite Team Bald Runner; two NCOs of the Special Forces who are both runners in the PA Battalion Run Team where I was the Commander; and nine (9) soldiers who are presently on training to become members of the Special Forces Regiment. I personally named this group as the “Ultra Recon Team Six” (based from the famous and popular US Navy Seal’s Team Six).
We started at 10:45 AM with overcast sky from the Fernandez Hill in line formation with at least 6 soldiers in front of me. As I was strictly following my HR training to include this trek, I maintained an HR of 135 about 100 meters from the start with LtCol Pacis and Capt Que behind me. However, our hiking started to increase its pace as we started to climb the mountain.
The trail leading to the peak of the mountain was a combination of crossing at least 3 streams where our feet/shoes have to thread on the water current; sticky, slippery and muddy soil; rocks; and single-track trail covered with grasses. My TNF trail shoes were no match to the combat boots of the soldiers in crossing the streams and walking along sticky and slippery mud along the route. My advantage to these soldiers was that my shoes were lighter than their combat boots.
As we started to climb the mountain, I started to think of coming up with a record time for a Military General, retired at that, to ever climb and reach the peak of the said mountain. Although I am not sure if the past Commanders of the Special Forces and Special Operations Command had undergone this record timing process, I thought that I might as well start coming up with a “trivia” as to who and what is the fastest time for a General (retired or active) to reach the peak of Mt Taklang Damulag.
In less than 400 meters from the start line, my HR started to spike to 145 bpm from my training max of 135 as a result of my excitement to reach the peak with a record time. And my HR steadily increased as I got higher towards the peak of the mountain.
I was wearing my GF 305 on my left wrist (to measure the distance and elevation) and my TIMEX HR Watch on my right wrist. From time to time as I moved upwards, I had to glance of these two watches for the distance covered and my prevailing HR.
From 145 bpm, my HR spiked to 165 and later to a maximum of 183 bpm when I reached the 2.4K mark on the uphill climb to the mountain. I decided to take a rest/breather for about 2 minutes just to be able to adjust to my breathing and to be able to look around on the lower plains of Nueva Ecija. I felt like I was going on a “blackout” or pass out as I started to feel dazed and exhausted but the scenery and the beauty below made me happy and satisfied. A lot of “deep breathing” repetitions made me recover and kept on glancing my HR watch as my bpm was decreasing. As soon as my HR watch reached and indicated 155 bpm, I continued my hike on the last 400 meters to the peak of the said mountain.
I simply tapped the white cross at the peak of the mountain with my right palm to signify that I reached and conquered the very peak of the mountain. My time was 52:37 minutes and I asked Capt Que to make a record/journal of it as part of the trivia of the Special Forces Regiment.
BR With the Special Forces' "Ultra Recon Team Six" On Top of Mt Taklang Damulag
The two Special Forces NCOs were surprised and gave me two “thumbs-up” for being the fastest hiker (whether in my age category or being a General of the Philippine Army, retired or active) to reach the peak. I just smiled to them while I was gasping for air! I wanted to tell them that I was not yet running and it was all hiking. In due time, I will try to run it and improve my time on my next trek to the mountain.
Resting and Looking Around the Scenery On Top of Mt Taklang Damulag
As per gathered by my GF 305, the highest peak has an elevation of 409 meters with a route distance of 2.7 kilometers from Fernandez Hill. It is a short course and a very low mountain but if you think of going up to this mountain for four times in a single event, then you have a very high mountain!
Now, I am thinking of a short trail running event which is dubbed as “Mt Taklang Damulag 5.4K Challenge” !
Respect and Loyalty. These are the two basic words that explain why I decided to run this 3rd edition of this running event which commemorates the 3rd Anniversary of Takbo.ph. Takbo.ph had been the No. 1 Running resource here in the country and it is very instrumental in spreading the awareness of long distance running to everybody. Takbo.ph had done a wonderful job for the past 3 years. Thanks to Jinoe & Quennie Gavan and to the rest of the Takbo.ph members for their dedication to running.
My attendance to this event could not be possible without the help of Jonel/FrontRunner Magazine who reacted to my call for a Race Packet as I was not able to register for this race due to my long stay abroad. Thanks, Jonel and I know already whom to call if ever I decide to run shorter races in the future.
BR as Patagonia Model
At 4:55 AM, I was already at the Starting area and I observed the usual festive mood in road races done in Metro Manila. I think the last race that I joined with this kind of atmosphere was the Condura Marathon last February. I just smiled and try to compare the simplicity of my ultra races and to the rest of the road races that are done in the city. However, it is a must to have such festive mood to give justice to all the corporate sponsors that supported the event and at the same time “prep” the runners before the start of the race.
After almost 5 months of absence in road races in Metro Manila, old and new runners would greet me that would end up for photo-ops. It was nice to see friends whom I’ve been running with for the past 3-4 years. I was able to observe that there are new faces in running in different forms and sizes. This is a good indication that more of our countrymen are getting aware of adhering to a healthy lifestyle through long distance running.
My attendance to this race, aside from being seen and meeting old and new friends, was purposely used as my formal “comeback” run after recovering from an injury. It was also my intension to use the 16K race as my slow long distance run as part of my new training.
Easy Running
My new training program (on experimentation) is basically based on my Heart Rate Monitor (heart’s beats per minute). The goal is to be able to maintain an Average Heart Rate of 132-142 beats per minute during the run in order to develop my aerobic endurance base. Translating this to my average running pace, it is very, very, slow that I would end up brisk walking in some segments of the course.
The race started on time and I was at the back of the whole pack once all the runners cleared the starting line. I was wearing two watches: Garmin Forerunner 305 on my left wrist and a Timex Watch with Heart Rate Monitor on my right wrist. My heart rate started at 122 bpm and gradually increased up to 135 bpm. During the run, I kept on glancing on my right wrist just to be sure that my heart rate monitor will not spike to 160 bpm.
By strictly observing my HR throughout the race, I was able to observe all the things that were going on, from the front/lead runners all the way to the last runners! Through the different turn-around points, I was able to greet and see more runners which I’ve never done before in my previous races. I guess, my new training brought me another view and perspective on how to observe the conduct of races and at the same time being seen by everybody.
BR with Barefoot Runner
Another aspect that resulted in this race was the fact that I had a lot of conversations with new runners at the back of the pack whose main purpose in joining the race was to be able to finish it. I came to realize that I was also a runner trying to inspire and motivate people at the back to finish the race, not through my posts in this blog, but also in “action” in road races! This another definition of running as fun!
Having Fun With The "Bald Runners" of Team Kamote
Special mention goes to Team Kamote Runners who were with me at the back of the whole pack. This team is awesome and a happy group that they run and finish together as a group/team. I enjoyed staying with this group from Km 8-12! See you in my ultra races!
A road race is not successful without the volunteers. I am happy to note that the ultra runners from the 1st generation of Takbo.ph members were in full force as volunteers along the way as marshals, cheerers, and photographers. Guys, you are the best!
Having Fun With Runners At The Back of the Pack
Who cares about the finish time and PR for the race if you are following a new training program that would result to an injury-free running career for the years to come? But for the record, I crossed the finish line in 2:34+ hours (my GF time) with a bonus of 500+ meters. Yes, I was able to maintain an average heart rate of 132-142 bpm throughout the race and I really enjoyed the company of runners as well as the volunteers.
Based from my GF data and consistent to my new training, I usually cover 6.22 kilometers every hour with an average HR of 142 bpm. Translated to ultra run pace, you can easily finish a 100-mile endurance within the cut off time of 30-32 hours if you have the patience to follow this kind of new training. However, due to the heat and humidity in the country, I could run and walk slower at 5.66 kilometers per hour and still maintaining my average HR at 132-142 bpm.
This is the reason why I discovered a formula for the most relaxing cut-off time in my ultra races. Divide 5.66 kilometers by the distance of the race and you have your prescribed cut-off time!
Congratulations to Takbo.ph for another successful event! Happy 3rd Year Anniversary!
See you on the roads and trails!
(Note: Whoever posted the pictures above at FB, my special thanks to you, guys!)
Update: PAU Fort Magsaysay 60K Run (July 16, 2011)
This is the 2nd PAU Race for the year (2011) and it will start at the 7th Infantry Division Headquarters of the Philippine Army inside Fort Magsaysay, Palayan City (Nueva Ecija) at 5:00 AM of July 16, 2011. The Assembly Time will be at 4:00 AM and Race Bibs will be distributed to the registered runners during this period before finally starting race.
There are 223 applicants to this race as listed in the PAU Races’ site at http://pauraces.blogspot.com and acceptance of application had been CLOSED since the last week of May 2011. We are expecting 223 runners who will finally register to run the said race. If ever there are slots to be vacated (from the 223 slots) due to non-registration of applicants, such slots could be filled-up with late registrants before the start of the race.
Registration and payment of registration fee can be done at the A Runner’s Circle Store located at Aloha Hotel, Roxas Boulevard, Manila or simply deposit the registration fee of Nine Hundred Pesos Only (P 900.00) to LANDBANK Savings Account # 1686-0795-85 and keep the deposit receipt for confirmation of your payment. Bring your deposit slip and present it to our staff to claim your Race Bib on Race Day. Deadline of Registration/Payment of Registration Fee is July 13, 2011 or before the Closing Time of the ARC Store on the said date.
There will be no late registration on Race Day (if all the 223 applicants had registered and paid their registration fees).
Starting Area of the 60K Run (7th ID Headquarters)
Rules and Regulations of the Race:
1. The race will start on or before 5:00 AM of July 16, 2011.
2. There will be No Aid Stations along the route. Runners are “self-supported” in this race. Runners may bring their respective support vehicle and/or support crew. Support vehicles should always “leap-frog” their runner/s. Support Vehicle shadowing their runner/s is strictly not allowed. Reports of such incident will be a ground for disqualification from the race. Support Vehicle must always park on the right shoulder of the road.
3. Pacers are not allowed in this race. Support crew will be there to simply hand in the needs of the runner-participant or help/assist on the needs of the runner. Support crew are not “mules” for the runner-participant.
4. Runners without any support vehicle can run the race on “self-support” and they are allowed to ask assistance from other runners. The route has a lot of local convenience stores and eateries but they have to pay for their own needs.
5. Runners are advised to run on the left side of the road, however, they could also have the option to run on the right side. Stay safe and be observant on your surroundings while running.
6. There will be no restrictions on the use of earphones and “wires” attached to the runner. However, the volume of such earphones should be set on a lower tone for the runner to still hear what is happening to his/her surroundings.
7. Strictly, “bandits” will not be allowed in this race.
8. Race Bib should be displayed in front of the runner’s shirt or shorts. Runners who are using race belts must be always aware that their race bib is always on the front. There will be “secret marshals” who will be listing your number on different locations along the route.
9. If possible, runners must be on “single-file” or two runners abreast, if there is no incoming traffic on the road. Personal discretion and judgement are needed on how a group of runners run along the route. Safety is the foremost consideration on this race.
10. Cut-off time for the 60K Run is 9 hours. The Official Finishers of this race should be able to cross the Finish Line on or before 2:00 PM of the same day.Finish Line will be at the View Deck at Dingalan, Aurora, specifically at the vicinity of the GINA’s Restaurant & Resort.
11. Official Finishers will receive Finisher’s Medal, Finisher’s T-Shirt, and Finisher’s Certificate.
Finish Line Area in Dingalan, Aurora (GINA's Place & Resort)Finish Line Area @ GINA's Place & Resort In Dingalan, Aurora
12. There will be Medical Team/s and Ambulance/s deployed along the route. However, runners must bring with them basic First Aid Kit as a “stop-gap” measure on the brief period before the arrival of the Medical Team.
13. Do not look for portalets along the route! There is a vast space of vegetated areas and tracts of land along the route and they need “fertilizer”. Make sure you are covered or hidden by the terrain or trees during these “spraying” and “depositing” moments.
14. In case of emergency and other incident reports to be relayed to the Race Director, calls and/or text messages shall be sent to this number—0918-910-0825. Sender must be able to identify himself/herself if message is sent through SMS.
15. The integrity of the race shall be maintained. Reports of cheating will be investigated immediately and runner/s involved shall be disqualified from the race and future races of the Bald Runner’s Events Management and PAU Races. Runners are deputized to report acts of cheating and/or violation of the race’s rules and regulations.
16. If you are new in ultra marathon and this is your first ultra road race, be prepared to submit a copy of a Medical Certificate or a Doctor’s Certificate stating therein that you are capable of participating in any endurance sports like long distance running and that you don’t have any heart-related ailments. Such Certificate shall be submitted to our Staff at the Starting Area.
17. It is the personal responsibility of each runner to arrange for his/her trip/travel arrangement or itinerary to the venue of the activity and lodging accommodation before and after the race.
Last reminder: We always maintain our signature/reputation of starting the race ON or BEFORE the scheduled start time. Arrive at the Race Venue ahead of time.
“NO WHINING IN ULTRA RACES”…GOOD LUCK AND HAVE FUN!!!!
They call this running event as “Marathon” even if it is actually an Ultra Marathon Race with a distance of 86.96 Kilometers (52 Miles). The race route is on the paved road between Durban and Pietermaritzburg in South Africa. It is one of the oldest ultra marathon races in the world but at present, it is being dubbed as the world’s largest ultra marathon race whose runners would reach up to 23,000 with cheerers and spectators lined up throughout the course! (With the increasing number of International runners reaching up to almost 2,000, this event promotes Sports Tourism to South Africa!)
This Sunday, May 29, it will be the 86th edition of the race which started as a commemoration of the dead British & South African soldiers who were the casualties during World War I. It was created by a retired British Army Officer to honor his “comrades” who died as heroes during the World War I Campaign in South Africa, hence, it was named as the Comrades Marathon.
If they have the Comrades Marathon in the continent of AFRICA, then we have also the Bataan Death March 102K & 160K Ultra Marathon Races in ASIA. The reason and purpose of the two running events are similar but Bataan Death March attracts more interest due to its historical significance, popularity and involvement of war’s atrocities and heroism of the Filipinos and Americans.
The following link will describe in details the history of the Comrades Marathon from its origin up to its last edition last year.
Due to the popularity of the Comrades Marathon in Europe and USA, I read somewhere and overheard other ultra runners saying that you are finally called as a “full pledged ultra runner” if you have finished the Comrades Marathon within the prescribed cut-off time of 12 hours. It is for this reason that I am already making my travel preparation and training for the next year’s edition of the race! God willing.
In the Philippines, a runner is not a full pledged ultra runner if he/she has not finished the BDM 102K Ultra Marathon Race within the prescribed cut-off time of 18 hours. It is my personal declaration and I will stand by it.
You can browse more about how to join the Comrades Marathon at their website at www.comrades.com.
DNS…In Running Protocol, it means “Did Not Start”! My running injury from my latest Adventure Run on my lower left quads which turned out later to be an injury on my left knee did not heal even if I rested for so many weeks. After my LSD trail run for more than 6 hours at the Wunderlich State Park in Redwood City, California 4 weeks before Race Day, it gave me an assessment that finishing a 100K ultra trail run with a total ascent of more than 10,000 feet will be an impossible feat to accomplish.
Despite such assessment on my part, I tried my best to remedy the situation by taking all the necessary treatment I could gather from the different running resources in the Internet, running books, magazines and personal journals of famous trail/marathon runners. I even went to the extent of soaking my legs regularly on warm water mixed with Epsom Salt; regular massages; and even taking Alaxan FR capsules. I am glad that my cross-training in the gym kept me busy from the lack of more prolonged time of running on the road. One week before Race Day, I made my decision to DNS the race.
Instead of joining the race, I thought of offering my presence on Race Day as one of the Volunteers of the Race to the Race Director, Tia Bodington. After a brief exchange of e-mails with the RD, I was accepted as a Volunteer at the Starting/Assembly Area and at the Aid Station #1 which happen to be at the same location.
The motivation to do a volunteer work for Miwok 100 was due to the following as stated at the event’s Website—Eight hours of volunteer work at Miwok fulfills the Western States 100 service requirement. Eight hours of volunteer work at the Miwok 100K also gets you an extra ticket in the following year’s entry lottery. Hopefully, my injury will heal soon so that I will prepare specifically for the next year’s edition of this race.
DNS…Did (A) Nice Spectating…by Volunteering!
As a Volunteer at the Starting Area/Aid Station #1 @ 7.1 Mile, I was able to witness every minute how the Race was managed by the Race Director.
I arrived at the Assembly Area at the same time with the arrival of the RD who was driving a U-Haul Truck at 3:45 AM last Saturday. Tia Bodington was alone. The beach of Marin Headlands was dark, cold and windy on the early morning and I was prepared for the weather. I immediately approached the RD and introduced myself. The two of us started to bring out the necessary things needed for the processing of the runners from the truck and I even shared my flashlight to her as she was trying to locate some traffic/reflectorized vests and other flashlights needed for the volunteers.
The U-Haul Truck was filled with containers filled with water, timing device, foods, and other stuffs needed for the race to include the “loot” for every finisher of the race which trail runners call “schwag”. I was smiling as I recall myself on the shoes of the RD whenever I start the races for the BDM and PAU Races.
After a few minutes, another runner/volunteer arrived with a casted/bandaged right wrist & hand. The guy, Charlie, was supposed to run the race also but he met an accident (slipped while running along rocky trail) on training and opted also as a volunteer for the race. The guy was given a reflectorized vest and a flashlight and he was asked by the RD to act as the Parking Attendant at the Authorized Parking Area for the Runners. In a few minutes, I was asked also by the RD to act as the Checkpoint at a point that is 200 yards from the Parking Area for the Runners. My job was to ask the drivers/passengers of each vehicle approaching the Assembly Area if they are runners or volunteers. If they are runners, I simply advised them to proceed to the “dirt” Parking Area. If they are volunteers or dropping their passengers for the race, I simply advised them to proceed to the paved Parking Area. Just imagine a Police/Military Personnel/Traffic Enforcer stopping your car/vehicle with a flashlight and the other hand signalling you to stop. Yes, that was my job as a volunteer for almost 2 hours!
As the lone personnel at the Checkpoint, I was able to see the faces of the runners! It is unfortunate that I was not able to glimpse on the faces of Anton Krupicka, Scott Jurek, and Geoff Roes! They opted to DNS, too!
At 5:30 AM, I was approached by Tia telling me that I was doing my job well and she informed me that my volunteer job was done. However, I asked her that I could still be of help in any of the Aid Stations or at the Finish Line as I wanted to see the Front Runners cross the Finish Line. She accepted my offer and I started to observe how the race would start.
Runners Crossing The Bridge To Rodeo Beach LagoonTia Bodington, RD, Announcing To The Runners On Her Final InstructionsNo Arch, No Lights, No Starting Line...Just Runners Who Want To Have Fun & Enjoy The Trails
The processing of runners was very simple. Each runner simply got his/her race bib from one of the volunteers and that’s it! Ten minutes before the scheduled start time at 5:40 AM, all the runners were led to the beach near the Rodeo Lagoon which is about 300 meters from the Assembly Area. There were no intricate START Arch/Tarpaulins; no sound system; no music; no lights; no invocation/prayer; and no singing of the National Anthem. The RD positioned herself on top of a little mound on the beach while the runners lined up before an invisible starting line listening to the final instructions from her. Tia’s final instructions were about RESPECT. If I can recall them right, she said something like—“Respect the trails”; “Respect the Volunteers & Marshals”; “Respect the other Runners”; “Respect the Race & the Distance”; “Respect your Goal”; and “Respect Yourself”. After a few seconds, the RD simply shouted “GO” and the runners started the race along the sands of Rodeo Lagoon.
The Runners Were Off From The Starting Area
After the race had started, Rick Gaston and I were able to talk while the rest of the volunteers and spectators went back to the Assembly Area. This is where all the volunteers (to include myself) helped in loading the “drop bags” of the runners to be transported to the Finish Line which is about 3 kilometers away. After this job, I was able to engage more conversation with Tia and had a chance to give her a copy of the frontRunner Magazine. It was a good chance for me to have a picture with her.
Rick Gaston in Montrail & BR in TNF Skull CapsWith Tia Bodington, RD of Miwok 100 & Editor-In-Chief of Ultrarunning MagazineU-Haul Truck & Drop Bags To Be Loaded
While waiting for the lead runners to pass at the Aid Station #1, I was introduced by Rick to Brett Rivers who is also an elite ultrarunner, got to talk to Mark Gilligan of UltraSignUp, and the rest of his ultrarunning friends whom I could not recall their names. Finally, I was able to back-up my e-mail messages to Matt for the possible inclusion of the BDM Races to UltraSignUp through a longer conversation and personal interaction. We had a longer discussion about the matter/issue when we had a chance to meet again at the Starbucks at Mill Valley.
With Mark Gilligan of Ultra SignUpShouting The Runner's Race Bib Number to Mark Gilligan
At the Aid Station #1, Rick and I became instant volunteers for Mark Gilligan’s Live Update in his Website by posting each runner’s split time. We were requested by Mark to shout to him the Race Bib Number of each of the runner approaching our place. It was a good chance to stretch my vocal chords! After the last runner had passed our station, I found out from Matt that there were 345 starters out of the 416 accepted/registered runners.
At Mile 7.1, Dave Mackey (Right) & Mike Wolfe (Center)Nathan YankoLook At That Stride!!! Leading Runner Meghan ArbogastJean Pommier (Another Ultra Blogger) @ http://www.fartherfaster.blogspot.comKristin Moehl at the MiddlePam Smith (Lady Champion of the Race)Ian Sharman aka ELVIS, The King!
At the Pantoll Aid Station (Mile #20 & 41)
Rick brought me to Pantoll Aid Station to observe and spectate to the runners passing. The top runners just passed the area when we were looking for a parking space. It was nice to observe the other fast runners on how they re-supply themselves with their hydration packs; how and what they eat at the Aid Station; and how lively the cheerers to the incoming runners.
Don't Try To Imitate This Guy!The Legendary Ultrarunner Scott Mills @ 59 Years Old (Ranked #49)Cheering The Runners at The Old Mine Trail
Later, I positioned myself about 30 meters along the trail before runners would reach the Aid Station. The trail is called Old Mine Trail. As the runners would approach my position, I would shout encouraging words while clapping my hands. The words, “Looking Good”; “Good Job”; “You Can Make It” and other positive ones shouted to the approaching runners would boost the runners to jog at a faster pace. As a response, the runners would say, “Thank you for being here” with a smile on their faces!
This is where I was able to meet Geraline Harvey, a Filipina runner from Ontario, Canada who greeted me with the words “Kumusta kayo?” After a few seconds, Carmela Layson and her group approached me as I was cheering them! At last, Carmela and I met in person. Actually, if ever I decided to push through with this race, it was my strategy in this race to stick to her all the way to the finish line. Carmela had been a veteran of Miwok 100! If ever I would have a chance to run in this race in the future, my race strategy would remain the same, I’ll stick on her tail. Carmela had been an active contributor of my Project Donate-A-Shoe! (Congrats, Carmela & Geraline for a successful finish!)
With Carmela and Friends at the Old Mine TrailWith Geraline of Ontario, Canada
Finish Line @ YMCA Point Bonita
From this point, it was time to go to the Finish Area and try to help the other volunteers. I was able to meet Jorge and Rich (with ages in their late 20s) who are also ultra runners planning to earn their entry through the lottery for next year’s edition of the race. There was another lady runner who was supposed to run but due to stress fracture on her legs, she opted also to volunteer. We helped in organizing the different “schwag” for the runners and preparing for the BBQ Party venue after the race for all the finishers. It was worth the fun and time to be working and volunteering with the rest of the other senior and younger ultra runners.
Helping This Lady Runner Who Became One of the Volunteers For The SchwagFinisher's Shirts & Fleece Vests & Beers in White BoxesFinisher's Commemorative Plates
At 1:30 PM when the lead runner was a few miles away from the Finish Area, all the schwag were properly organized and packed. The job was done and the next job for me was to watch each of the lead runners cross the Finish Line. The plan was to wait for the arrival of Ian Sharman who was running the whole race as ELVIS before leaving San Francisco in order to catch up with the Pacquiao-Mosley Boxing Fight in Las Vegas!
Champion Dave Mackey Approaching The Finish LineHal Koerner At The Last Turn Before The Finish LineELVIS Approaching The Finish Line
While waiting for ELVIS to cross the finish line, I was able to talk to the Front Runners/Top Finishers of the Race. It was nice talking to these wonderful guys in ultra trail running which ended with a brief pose with them.
Congratulating & Talking To Dave Mackey & Mike WolfeA Pose With The Champion Dave Mackey & Mike Wolfe, 1st Runner-UpHal Koerner, Champion of 2009 & 2007 Western States 100-Mile Endurance RunTalking To Dakota Jones, 4th Placer in the 2011 Miwok 100A Pose With The KidTalking With The ELVIS in UltrarunningIan Sharman Finished in 10th Place & Bound For Comrades Ultramarathon This Month
After about 10 hours of volunteer work at the 2011 Miwok 100K Ultra Trail Race, I really enjoyed and had fun for being a part of the race as one of the volunteers. As an spectator, I was able to interact with the top runners in ultra trail running in the United States which I could not have a chance to do such if I finished the race in 15-16 hours. For sure, they are already sleeping in their houses as I cross the Finish Line!
Before I left the Finish Line area, I talked and thanked Tia for being a part of the Volunteer Group for the event and told her about my early departure to catch a flight to watch the Pacquiao-Mosley Fight in Las Vegas. In return, she thanked me also for being a part of the Volunteer Group for the event . She assured me also that I will be coming back to run the 2012 Miwok 100!
The results of the 2011 Miwok 100 are published here.
I never learn my past mistakes and heed to the lessons learned I have been repeatedly writing on this blog. I am simply stubborn!
I should have recovered from my latest adventure run for at least 4-6 weeks due to the injury I incurred on my left knee. But I was not able to control my urge to run on this particular place.
Paved Road Covered With Big TreesNot Much Traffic From VehiclesBut I Was Able To See A Lot of CyclistsIn A Place Called "Meadow" After Running 5K Uphill On A TrailTrail Covered With TreesRedwood Trees All Around The PlaceTrail Running Is Fun!!!Highest Peak of the TrailThis is the Place Where "Folger's Coffee" Started Its Production
A distance of 40 kilometers, 20K on paved road and 20K on mountain trail, for six hours made me limped towards the end of the run. Because of this run, my recovery was disrupted and I am back to square one! However, I am back to my rehab activities.
4:00 AM April 2, 2011/Penaranda Park, Legazpi City
Event's Logo By Yves Yu
A Dream Race
Yves Yu, an avid visitor of my blog and a member of the Jaycees International of Legazpi City, and I personally met during the 1st Mt Mayon Trail Run in October 2008 when I joined the said trail run. In one of our conversations, he asked and invited me to try and run the circumferential road of the Mount Mayon Volcano and be the first runner to complete and run the distance from Penaranda Park and back where I’ve started. I told him that I will be back to Legazpi City and have a try on the said run.
Fast forward. After three years such attempt to run around Mt Mayon did not materialize but the dream was still alive. When I participated in the 3rd Mt Mayon Trail Run last October 2010, Yves again reminded me about the run and I said that finally, I will be coming back soon to have a try to run the dream run.
On the early part of January this year, Yves and Provincial Board Member JP Lee had a chance to meet in Manila and we discussed about the conduct of the said event as part of Albay’s Magayon Festival. The schedule was set and the overall administration and operational needs of the event were laid out already. It was a plan which needs to be approved by the Governor of Albay, Hon Joey Salceda.
Recon Run in Legazpi City (January 25, 2011)
Although I was still recovering from my injury, I visited Legazpi City on the later part of January this year. Instead of running through the road surrounding the volcano, I opted to have a short recon run and measured the whole distance of the route while inside a vehicle. After seeing the route and scenic surrounding of the places we passed by during the recon run, I told Yves and his friends with the JCI Legazpi that the course is beautiful and challenging to ultra runners. It is doable and there is a need to implement the plan for the said race without any delay and it could be done on the first Saturday of April.
Mt Mayon & Memorial Park For The Victims of a Flood/Disaster Incident
And just like that, assignments of jobs to be done were designated to each member of the JCI Legazpi City and I was tasked to be the Race Director and have the race sanctioned by the Philippine Association of Ultrarunners (PAU). Despite the needed qualifications of runners imposed by the standards of PAU, the Race Organizers approved the implementation of such standards.
The Majestic Mt Volcano From The Oval Track of BSU
Courtesy Call To Governor Joey Salceda
While I was in Legazpi City for the recon run, the Event Organizer decided to drop by the Office of the Governor for a short courtesy call. It was my first time to meet the Governor. The planned short visit and courtesy call lasted for 2-3 hours. The casual conversations about the running event and other topics led to the approval of the budget for the said event. In short, the Mayon 360 50-Mile Ultra Marathon Race was approved as part of the Magayon Festival with the approved budget for the Cash Prizes for the winners and for the expenses needed for the logistics and mobilization of security/administrative personnel and volunteers.
Governor Joey Salceda of Albay & BR
Governor Joey Salceda simply wanted something different to happen in his province for the Magayon Festival. He knows that nobody had done such feat, to run around the most beautiful volcano in the world in 15 hours, and he knows that this is an opportunity to create awareness about ultrarunning for his province.
Vision
The Race Organizer/JCI Legazpi and I were one in coming up with such running event with the thought of not making a profit out of it. I could be corny and try to be naive but it was far from our thoughts and objectives of raising some funds from such event. The mere fact that the Provincial Government had supported the event, it was already enough to have this dream realized. The vision was to develop this sports event as part of the yearly Magayon Festival and promote “Sports Tourism” in the region.
I told Yves that if we have 70 runners, it will be a good start to create awareness about the event as it will be the first PAU-sanctioned ultra marathon race being organized by a Provincial Government outside Metro Manila. Yves understood my point as he experienced what came out with his Mt Mayon Trail Run (MTR) for the past 3 years. His races which he founded and initiated had grown in its participants through the years and runners keep on coming through the years.
I have a prediction that the Mayon 360 will be a regular ultra marathon schedule of the year where runners would train and prepare for. It will be an ultra race where the participants will be growing in numbers through the years.
Coordinating Meetings & CarboLoading/Briefing Party
Two nights before Race Day, I joined the last coordinating meeting among the different committees involved in the said race. I was impressed on how the member-units were able to brief the whole group on their preparations and jobs to be done during the race. Different scenarios had been played and “brainstormed” by the group or committee involved in any particular situation to happen during the event. These guys were so meticulous on their preparations and I could see in their eyes the interest and drive to make this event a successful one.
Coordination Meeting With All The Committees Involved
The CLP and Briefing was done at the Provincial Capitol Center with almost all the runners who most of them are from Metro Manila and the so-called “PAU-loyalists” and “BDM Veterans”. I was happy that these runners, although not yet fully recovered from their BDM Races, have joined this event and be a part of history in running in the Bicol Region.
Prov'l Board Member & President of League of Barangays JP Lee, BR, & Oriel Maddela/Chairman, JCI Legazpi
As the Race Director, I delivered a very detailed Briefing about the race and what the runners would expect along the route, to include the elevation and the logistics, but I did not tell them about the beauty of the scenery of their surroundings while they will be running the race. Finally, I told them that they are already part of history in this event as the first group of runners who ran around the Mt Mayon Volcano. They should not be pressured with the distance as the people of Albay will be in every Aid Station to cheer and support them in their run from Start to Finish.
Board Member JP Lee Delivering His Opening Remarks to the Guests & RunnersRunners & Guests From Metro ManilaRoute of the 1st Mayon 360
Race Proper
My first frustration in directing a road race is when the scheduled time of start is not done on the dot. I have that “signature” of starting my races before or on the scheduled time of start. It is a little shy of 5 minutes after 4:00 AM that the race started after a short prayer, singing the national anthem, and a short talk from the Race Organizers. At least, the race started not more than 10 or 20 minutes from the scheduled time. I knew the runners would not notice such a little delay.
Start of the 1st Mt Mayon 360 50-Mile Run
The communications, support, and logistics systems of the race were great and everybody was working as a team and they were very efficient. A local radio station was broadcasting a “live update” of the race from the top runners from Start to Finish. The AMA School Computer Team was also feeding a “live update” on the event’s website at http://mayon360.com with photos of finishers as they cross the Finish Line! Results of the Race were on real-time as they are posted on the website immediately. Simply great!
Mt Mayon 360 Website Picture
What is nice about an ultra marathon race is the “drama” within each runner; the “drama” among runners and competitors; and the “drama” of the runner with the challenges of the environment; the route; and the warm hospitality & appreciation you receive from the local people witnessing the event. Moreso, the interaction of the runners with those people who volunteered to make this road race an enjoyable and successful one!
Elmer Sabal & Willy Rotich Leading The Race @ Km 25Alley Quisay, Willy Rotich, Mario Maglinao, & Elmer Sabal @ Km 40
The “drama” on the first half of the race was the competition between our own elite runners, Elmer Sabal, Alley Quisay and Mario Maglinao with the visiting Kenyan runner, William Rotich. The four made up the frontrunners for almost 40 kilometers with each of them exchanging places from time to time, depending on the terrain of the route. At Km 41, Elmer Sabal dropped out from the race due to severe muscle cramping in his legs and declared as DNF before he rode in one of the support vehicles. From here on, it was a matter of knowing who will win as the Champion as the three of them were confident to bring home cash prizes after the said run. At Km 50, Mario and Alley were already having problems with leg cramps and they slowed down. William took advantage of the situation and started to speed up his pace towards the Finish Line. He did not look back and went alone to win the race. Mario was running 2nd place while at far back of him of about 500 meters, Alley was trailing his back.
Willy Rotich Leading The Race at Km 70Alley Quisay Running 2nd at Km 70
The “drama” started to unfold between Mario and Alley when suddenly Mario was struck with a severe leg cramping that he had to lie down on the pavement to be given a “massage” by the Medical Team. Alley was able to pass him with 15 kilometers more to go before the Finish Line. Alley maintained his pace and he was able to create a big gap from Mario. When Mario was able to recover and started to run again, Alley was already 2-3 kilometers ahead of him. Alley won 2nd place and later, Mario arrived in 3rd place.
The Hardcores of Ultrarunning!!!
There was a “big drama” with the Women’s Division. Merlita Arias was leading for about 2 kilometers from the Kenyan runner at halfway but at Km 60, Merlita slowed down due to cramps and Poywo was able to overtake her at Km 70 and she was leading for awhile. But Merlita was able to recover and through her strong will to win the race, she placed all her efforts to regain back the first position. On the last 10 kilometers, they alternately changed positions but Merlita prevailed and she was able to lead the race until she reached the Finish Line. Poywo came in second.
Merlita Arias Dunkin @ Km 25Peris Poywo of Kenya Having Massage & TV Interview @ Km 40
Due to unavoidable circumstances, a first-time lady ultrarunner whom I invited to join the event through the Event’s Page on Facebook got the 3rd place. Arianne Ortega was surprised when she crossed the Finish Line and declared as the 3rd top finisher among the women’s division. She joined her first ultra marathon race with the only objective to finish the race within the prescribed cut-off time of 15 hours but she got a bonus for winning a cash prize of $750.00. She was very happy and she thanked me for the invitation. Nice and happy lady!
Out of the 69 runners who started the race, 59 runners were able to cross the finish line and all of them were declared “official” finishers as they finished within the cut-off time of 15 hours.
Mac Milan Having Massage & TV Interview at Km 40A Typical Aid Station Along The RouteHard-Boiled Eggs With SaltBoiled Bananas & Massage Station at the Next TableSodas & Bite Foods
Awarding Ceremony
The awarding ceremony started as soon as the last runner crossed the finish line. Gov. Joey Salceda awarded the cash prizes, medals, and certificates to the top finishers (men’s and women’s). Governor Salceda was satisfied with the result and the awareness the event had created among the people of Albay. He stated in his closing message that this event will be made bigger and with more participation from international runners in the next year’s edition. Thus, this event will be a permanent activity for the Magayon Festival that will promote Sports Tourism in the Region.
Awarding Ceremony With Governor Joey Salceda
Things To Be Improved
Knowing that 85% of the runners would be coming from Metro Manila and the “usual suspects” in PAU and BDM Races, I did not strictly impose on the rules and regulations of PAU Races because I knew that such rules/regulations are already “automatic” to them. I did not realize that the local “first-time” ultra runners were not aware of such rules and regulations. We will improve on the strict implementation of the PAU/BDM Races’ rules & regulations on the future editions of this road race event. (Note: About 30+ local runners ran as “bandits” and pacers for the registered local runners)
Through my suggestion, a local Marathon (42K) race must be conducted in Albay months prior to the Magayon Festival to give a chance for the local and regional runners to qualify for the next edition of the race.
Future and Expectations
As stated by Governor Joey Salceda in his closing remarks during the Awarding Ceremony, the ultra running event will remain as a permanent activity of the yearly Magayon Festival. It will be a bigger event where international runners will be invited and hopefully, included in the calendar of events in ultra marathon websites and Ultrarunning Magazine Online.
The involvement of the Provincial Government, League of Barangays of Albay, JCI Legazpi, and the people of the 3 cities, 7 municipalities and 77 barangays of the province will showcase the unity, warmth, hospitality, and the kindness of the populace.
This ultra marathon race must be a part of the yearly checklist of an ultrarunner!
Bald Runner 
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