How Many Kilometers?

On October 25, 2010 By kingofpotsIn Insights, Practice Runs, Runners' Training, Running1 Comment

How much is enough? How many kilometers are recommended for me to run in every week in order for me to perform better from my last race? If you are not logging on the distance you have ran for the past week and instead prefer the number of hours, you could ask yourself, what is the number of hours I should run in a week in order to perform better in my road races?

You could only answer this question if you are methodical and thorough in maintaining your runner’s dairy. It should be a Runner’s Diary with Integrity (I hope you know what I mean). Based from your weekly total number of kilometers or hours that you ran, you could analyze if the past mileage for the week had given you more strength, power, and stamina for the next week’s running workout. It means that you could compare between your body feelings from finishing an 80 km per week from 90 km per week or 100 km per week. You should be able to know how it feels to finish an 80, 90, 100, or 110 km per week run.

Am I talking from Mars? In my preparation for a 100K Mountain Trail Run in May next year, as early as now, I am trying to find out if I can still improve my running performance with my prevailing age of 58 years old by “steadily” increasing my weekly mileage with a minimum of 100 kilometers per week. And try to find out how much more can my body endure and sustain by adding more kilometers to my baseline of 100 kilometers.

Two weeks ago, I was able to run 100 kilometers and I felt good. With all the raining since last Monday, I was able to run a total of 26 kilometers and decided to make Wednesday as my rest day. We will see if I can still maintain or sustain to finish a total mileage of 100 kilometers for this week. However, with the continuous rains brought about the tail-end of Super Typhoon “Juan”, I was able to run a total of 70 kilometers to include my run in yesterday’s Mt Mayon 21K Trail Run.

By the way, my average pace for the past weeks was 5:40 minutes per kilometer in my Easy Runs; 5:05 minutes per kilometer in my Tempo Runs and my average Interval training time for my 400-meter lap runs is 1:36 minutes. This is what I call “Intensity Training with Higher Mileage”!

So far, my body is adapting to the stress and I could recover well while adopting the Easy-Hard Principle of training with at least one hour of sleep during daytime and another 7-8 hours during night time. I have at least 2 massage sessions every week. Nutrition is well-maintained making sure that I eat my replenishment food at least 30 minutes after every workout. I maintain a 40-40-20 diet and drink lots of water.

I will keep you posted with regards as to how much will I be able to maximize my weekly mileage and what is the feeling what is like to be running such mileage.

You can visit my http://www.dailymile.com account for the details.

Maximalist vs. Minimalist

On October 22, 2010 By kingofpotsIn Insights, Jogging, Marathon Race, Practice Runs, Runners' Training, Running2 Comments

These are the two general philosophies of training volume in running. By the words alone, they connote opposing description to one another. Minimalist is best described by doing the minimum amount of training in order to achieve one’s objective or goal. While the maximalist would be best described by doing as much volume or amount of training as the body could absorb and sustain in order to improve or attain your goal.

In the late 70s and early 80s, I was greatly influenced by the teachings of Arthur Lydiard which was the proponent for maximalist training philosophy. In my preparation for my 1^st marathon race, I exposed myself to endurance runs with a daily menu of 10 kilometers and sometimes “double” the same distance for the day. In my weekend runs, my minimum distance then was 20 kilometers and a maximum run of 30 kilometers. Seldom did I do interval runs at the Oval Track but I improvised some running “burst” or fartlek sessions in my daily runs. Being young at the age of 30s gave me the strength to recover very fast in my running workouts. With this observation, the maximalist philosophy is more adept to the younger runners and this approach to training has a lot of potentials for the runner to improve greatly in his/her performance.

In the mid and late 90s, articles and personal experiences of older runners (40 years old and above) made way to the different runner’s magazines advocating that there is no need for too many kilometers/miles of running preparation in order to perform well in a road race. Experiments and studies had been made to elite runners as well as to the masters runners. Such studies resulted to almost the same results of performance for the athletes who are exposed to maximalist training philosophy. The minimalist practitioners had made their training more race-specific and with higher intensity of training as they have strictly followed some parameters or time/pace guidelines for a certain kind of running workout. This is where speed training and faster pace of workouts had been incorporated in their weekly training schedules. This kind of approach in training brought the importance of recovery to every runner. In my personal observation, this kind of training approach is highly recommended to runners or athletes who had been exposed to road races and intense training for a minimum of two years as running experience.

At my age of 58+ years old, I could hardly follow the teachings of the maximalist approach to training due to obvious reasons even though I have the time to run almost everyday. But I am still trying my best to find out the maximum of mileage I could do every week most especially now that I am preparing for another ultra mountain trail run next year. On the other hand, minimalist approach with higher intensity of training had given me positive results in my past marathon & ultramarathon races but I still have the feeling that I could still improve from my best PR times that I registered for the past 3 years. I know I could still improve in my future races using this training philosophy.

Considering “running as an experiment of one”, I could not recommend which one is fitted to your attitude/personality and personal lifestyle if you want to develop your potentials in running. However, you must possess the following qualities in order to improve in your running—discipline, patience, focus, and “warrior” attitude. Your training plans and programs are useless if you do not have these basic qualities.

Minimalist or Maximalist? It’s your choice!

1st FREE Fun Run Report

On October 21, 2010October 21, 2010 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running5 Comments

1. I thought of this idea to conduct FREE Fun Runs for the benefit of the new runners who have the patience to learn the “basics” of running. And at the same time remove from them the burden of paying any registration fee in order to enjoy the benefits of running. It was through this blog that this running event was known as I decided not to request from my good friend, Jinoe & Quennie of takbo.ph, to post this in the List of Races. However, on the day before the event, a certain “boy kuripot” at www.boykuripot.blogspot.com reposted my blog about the FREE Fun Run. Thanks, Boy!

2. Despite having 5-6 scheduled road races in Metro Manila and another Milo Qualifying Race in Batangas City, I decided not to postpone the activity as it was my way of trying to find out the response of my readers to this event. Even with the impending approach of the super-typhoon “Juan”, I made it a point not to be deterred with such development about the weather as I knew the course of the typhoon will not greatly affect Metro Manila on Sunday. I’ve been consistent with my events—it was always been RAIN or SHINE and no posponement/cancellation of event

3. At 5:00 AM of Sunday, a group of cyclists from the AFP, led by the Chief of Staff, AFP, were having their warm-up exercises for their regular “Bike For Peace” activity. This is a physical activity of the Officers and Men of the AFP based in Camp Aguinaldo which is composed of cyclists and they conduct their workout around Metro Manila with the slogan, “Bike For Peace”. After these cyclists left the GHQ Grandstand at 5:40 AM, it was our time to conduct the activities for the FREE Fun Run.

Group of 32 Runners Attended The 1st FREE Fun Run

4. A group of 32 runners joined the 1st FREE Fun Run. It was a combination of runners coming from the ST Microelectronics Running Club from Los Banos, Laguna; AFP Officers and their dependents; some takbo.ph members; new runners; ex-PMA cadets; and “first timers” in Camp Aguinaldo whom I had a chance to talk to. After a short welcome remarks, I led the stretching exercises and we were off on the road for our 8K Fun Run.

5. For the faster runners, it was a tempo run for them. For the “first timers” in Camp Aguinaldo, it was a tour experience for them as they were able to see the different structures and buildings inside the camp. The hilly portion at the back of the camp was a challenge to the new runners. In less than one hour, all the runners were back at the Grandstand and they were given bottled water and their copy of their Certificate of Finish for the run. Everyone had their own post-stretching exercises after they crossed the finish line. A digital clock was displayed at the Grandstand for the runners to see as soon as they cross the Finish Line.

6. I conducted a post-briefing for everybody as I accounted for all the runners. I announced that all FREE Fun Runs will be conducted at Camp Aguinaldo as my request for the use of the Philippine Army’s Grandstand & Parade Ground was disapproved due to activities being held in the said place on Sundays. Well, the “decision makers” at the Philippine Army did not see my “vision” for conducting FREE Fun Runs in their “turf” as I wanted more of their dependents and the involvement of the civilian sector in exposing the youths in 3K or shorter distance runs. I really wanted these runs at Fort Bonifacio to be short, quick, and fast as the whole activity should be finished within an hour. If the runs start at 6:00 AM, the activity should be finished before 7:00 AM.

Jeff Tamayo of POC Delivering A Short Lecture

7. The runners were fortunate to have my friend, Mr Jeff Tamayo, the ASIAN President of the Soft Tennis Sports Federation and member-officer of the Philippine Olympic Committee, who was a part of the Disaster Readiness Display activity in preparation for the incoming Super Typhoon “Juan” being held at the GHQ Parade Ground. He conducted a short lecture to all the runners on Sports Nutrition. The brief and concise lecture of Mr Tamayo was very constructive and helpful to all the runners. Thanks, Jeff for that “on the spot” lecture!

8. Before 8:00 AM, the activity was terminated after some photo-ops with the runners. To all the runners and supporters, thank you very much and I hope more of our new runners will join these FREE Fun Runs.

Running Lecture @ WRIGLEY Phils., Inc.

On October 15, 2010October 15, 2010 By kingofpotsIn Insights, Jogging, Pictures, Practice Runs, Runners' Training, Running, Sports ProgramLeave a comment

Mike Panlaqui, a passionate runner, is the HR Head of Wrigley Philippines, Inc and he is a regular visitor of this blog. If I can still remember right, he posted his first comment to this blogsite and sent me an e-mail when I was asking for journals and documents that will attest and support the claims of past multi-day runners of running along the different islands of the country. He revealed to me that he was once a part of the Planning Group of the GOMBURZA which was a group of priests and laymen who did those multi-day running events in the country.

It is unfortunate that he does not know if GOMBURZA had a daily journal on those multi-day runs. What he knew were the schedules and arrangements made for the runners before they started their multi-day runs from Manila.

In one of our exchanges of e-mails, he invited me to conduct a running lecture and clinic to the personnel of Wrigley Philippines’ Corporate Office which is located at the Bonifacio Global City. The running lecture and clinic was conducted o/a 4:00 PM on September 22, 2010. Mike’s overall objective in this lecture is for him to organize their corporate office’s running club and for its officers, staff, and personnel to adhere to a healthy and active lifestyle through running.

Mike Panlaqui's Introduction to the Running Lecture

After the running lecture, the participants were encouraged to perform the different stretching exercises which we advised them to do before and after their running workout. The members of the Elite Team Bald Runner led and demonstrated the different stretching exercises.

Aside from the stretching exercises, we also demonstrated to the participants important running “drills” which they could do before they do some “speed” training workouts at he Oval Track or during their running workouts. The lecture room was very spacious for the said “drills”.

Running "Drills" Inside The Lecture Room

What is good about the timing and scheduling of this corporate’s running lecture is that, Mike made it a point to conduct this activity during the company’s quarterly celebration of the employee’s birthday for the 3rd quarter of the year. It means that we were able to partake of the food and drinks for the party.

Group Picture For The Future "Wrigley's Running Club"

To conclude the event, Mike and the rest of the staff of the company had a group picture, presented to us some “gifts” and support to my Elite Team BR, and be a part of their quarterly birthday party celebration.

To Mike and Wrigley Phils, Inc, thank you very much for the warm reception and interest in spreading the benefits of running to your officers, staff and employees. Please continue supporting our elite athletes in long distance running.

FREE Fun Runs

On September 16, 2010September 22, 2010 By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Races, Runners' Training, Running, Sports Program, Ultramarathon

Why PAY if you can run at “race pace” for FREE?

The Bald Runner’s Events Management, in cooperation of the Armed Forces of the Philippines, will be offering FREE Fun Runs to everybody! Yes, these fun runs will be free—no race bibs, no singlets, no printed race results, no Finisher’s Shirts and no registration fees. But there will be a digital clock or chronograph watch at the Start/Finish Line and it will be the responsibility of each runner to see, hear, and remember his/her finish time. All you need to bring are your running shoes and your running attire. Runners could bring also their respective hydration system/bottles during the race, however, there will be minimal number of water stations along the race route.

Interested runner-participants just simply assemble at the Starting Line before 6:00 AM of the scheduled date of event and the start of the fun run is set at exactly 6:00 AM. Runners will be guided by the members of the Elite Team Bald Runner during the runs. There will be no marshals as the route will be easy to follow through directional signs and kilometer markings.

For documentation purposes, each finisher will receive a Finisher’s Certificate for FREE!

These fun runs will be a good training runs for “newbies” and the youth (18 years old & below) who would simulate a road race and for them to develop confidence in paid road races. As for the competitive runners who would not like to spend their hard-earned money in road races, they can do their “race pace” or “tempo run” workouts in these fun runs.

These fun runs are conceived to be conducted at least twice a month on Sunday mornings. The first Fun Run will be a 5-mile or 8-kilometer run inside the roads of Camp Aguinaldo and the 2nd Fun Run will be a 2-mile run or 3.2K run at the Philippine Army Grandstand & Parade Ground. The fun runs will start promptly at 6:00 AM during Sundays. In Camp Aguinaldo, the start/finish area is infront of the Grandstand at the GHQ Parade Ground. These places have ample free parking spaces for the vehicles of the runners.

After each fun run, there will be a brief lecture and open forum for 30 minutes to interested runners. These fun runs should be terminated within the period of two hours.

The first Fun Run will be held at Camp Aguinaldo o/a 6:00 AM of October 17, 2010. There will be no limit in the number of runners in this fun run. However, all runners should be at the starting area at least 30 minutes before the start time. The 2nd Fun Run will be a 3K/5K run at the Philippine Army Grandstand o/a 6:00 AM of October 24, 2010. Schedule of future Fun Runs will be announced in this blog.

If plans will materialize, future Fun Runs will be conducted at The Fort/Global City, MOA Grounds, and Roxas/Macapagal Boulevard.

These Fun Runs will reach a maximum distance of 10 miles or 16 kilometers and with a minimum distance of 3 kilometers.

Running should be made simple and free! Running should be FUN!

Running is for EVERYBODY!

(Note: Race Walkers & Brisk Walkers are also invited to join these Fun Runs)

Mountain Trail Run @ Porac

On September 14, 2010 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running1 Comment

Early this week I received an e-mail message from Atty Jon Lacanlale of Team Clark inviting me to join their group for a mountain trail run in Porac, Pampanga. I was specifically mentioned in the invitation by the host of the event, Jerry Guiao, a BDM 102K veteran, to join the said run. I immediately confirmed my attendance to this trail run as my training ground is near the place. I was actually invited also for another run to the peak of Mt Arayat in Magalang, Pampanga on the day after the run in Porac. But, I begged off not to join the run to Mt Arayat as I have another commitment for another long run at the Subic Freeport on the following day with Team Bald Runner-Professionals.

The Team Clark was already waiting for me at the Porac Exit of SCTEX as arrived thereat at 5:00 AM. I was a part of a 4-vehicle convoy to a 2-3-kilometer distance from the SCTEX as we proceeded to the center of Barangay Sapang Uwak of Porac where the start of the run is located. After a short trip, we parked our vehicles and started to check and wear our respective hydration system.

Our run started at 5:40 AM and the visibility was already clear. The running group consisted of Atty Jon, Jerry, BR, and two elite runners of Team Bald Runner. The rest of the Team Clark served as our support crew. We started with slow jog, then to slow run until we reached the first uphill climb. The first uphill climb was so steep but we tried our best to slowly jog up to the crest but after a few meters, we were met again with another climb.

I could no longer count the number of uphill climbs we encountered during the run. I could say that this route is more challenging than the route that I considered as my training ground in the “Brown Mountain”. Admittedly, this place is more scenic and the air is cooler and more refreshing.

Jerry prepared for this run as he prepositioned our water station with a 5-gallon water container at the 5-Km mark a day before our run. With a cooler temperature early in the run, I only consumed one-half of the water in my Nathan Bottle and had it refilled in anticipation for more uphill climbs and hot temperature later in the day. As informed by Atty Jon in his invitation, our one-way trip of 10K with take us 2 hours and there is a side trip also to a waterfalls near the turn-around point. He was right as we reached the 5K point in one hour of run and brisk walking.

As if we were running a trail race, we have to brisk walk on steep uphill climbs and then run on the level parts and run faster on the downhill parts of the route. Atty Jon and I had a lot conversation while running as we exchanged tips in ultra trail running training and races. It seems we have the same insights and race strategy in ultra trail running and I am confident that he will make good in his next ultra races here and abroad.

Atty Jon of Team Clark & BR @ Few Meters From The Waterfalls

After walking and running for almost 2 hours and after my GF 305 registered a distance of 10.5K, we turned left to a single-track trail which is covered with grass and wild plants. From this point, it was time to “bushswack” for a distance of 1.5 kilometers down to the waterfalls. Practically, we were walking along a cliff but the sound of the waterfalls made us more excited to reach the place.

Waterfalls In The Mountains of Brgy Sapang Uwak, Porac, Pampanga

I was amazed with the beauty of the waterfalls. After my picture was taken, I immediately removed my singlet, shoes, socks and my watch and submerged my core and legs into the cold water of the lagoon. The feeling was relaxing and soothing to my tired legs. We stayed in the area for about 30 minutes and prepared for our run back to where we started.

Our run back to the center of the barangay was a challenging one as the heat of the sun was on us. I had only half-filled water bottle for the next 5 kilometers and I made sure that my water was enough before reaching our water station. As I reached our water station, I was able to drink one-half liter to recover the loss of water due to perspiration.

After the 22-kilometer run in 4 hours and 20 minutes, we had our late breakfast with stewed native chicken and steamed rice wrapped/cooked with banana leaves, fresh ripe banana and ice-cooled Gatorade. The food was perfect for runners!

I was informed later by Jerry that the trail will be finally connected to Mt Pinatubo by next year. The construction of another 4-kilometer distance of dirt road from our turn-around point to the base of Mt Pinatubo will start before the end of the year. Atty Jon and I were already discussing for a possibility of a trail run from Brgy Sta Juliana, Capas, Tarlac to Brgy Sapang Uwak, Porac, Pampanga and back or vice-versa. This trail run experience will be exciting for ultra trail runners.

My sincerest thanks to Jerry as our host, Atty Jon and Team Clark for a wonderful and exciting trail run and visit to the beautiful waterfalls in the area. I promised to myself that I will be back to the place for more trail runs and relaxing moments at the lagoon of the waterfalls.

(Note: I am sorry I could not download the pictures sent by the members of Team Clark and have them posted in my blog. My laptop must have some problems. However, I hope Atty Jon would be able to post the remaining pictures in his blog).

Back2Back

On August 16, 2010 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runner's Fashion/Attire, Runners' Training, Running, Ultramarathon2 Comments

Back to Back Runs during weekends is a “must” for runners who are preparing for an ultramarathon event. So, starting this week, I’ve started with a training program that calls for such running workout. There is no specific ultra race scheduled for me as most of my planned races to join need some lottery and qualifications to be included in the final list of entrants. This kind of workout would be able to maintain my endurance level in preparation for an ultra race in the future.

The Team Bald Runner-Professionals had been efficient in disseminating their weekend runs among the members through the Internet and they included me in their exchanges of information. I am really happy that this arrangement had started since we joined a 10K race at Clark Air Field two weeks ago where we did an ultra tempo run. I guess, I am becoming their “target & motivator” being the oldest among the group.

Prior to our run to Tagaytay City, I had a 22K easy long run inside Camp Aguinaldo last Saturday morning with an average pace of 6:30 mpk. I used the 7.5K-loop for this particular run. However, on my last 3 kilometers, I started to incorporate “brisk walking” in order to finish the distance. I guess, it was the heat of the sun that made me slower as I was about to complete the 3rd loop. Aside from the heat, I lacked the much-needed resistance as I was able to sleep for only 5 1/2 hours on Friday night. This experience gave me the reminder to have enough sleep on the night before a LSD run. So, after my workout and shower last Saturday, I went to bed for the much needed rest. On Saturday night, I was already in bed at 8:30 PM with my clock set to alarm at 2:30 AM.

40807_441384492592_706257592_4694125_5151622_n — Uphill Run To Tagaytay City (Photo By Ivan Fojas)

The idea to run from SM Dasmarinas, Cavite to Tagaytay City via Amadeo, Cavite was suggested by Jan Imperio last Monday and it created a positive reaction from the group. The plan was to run a distance of 36K from SM Dasmarinas to Tagaytay City or have the option to run a shorter distance of 26K from Gen. Trias, Cavite to Tagaytay City. So, the event was a “go” among the members in the middle of the week.

40107_441385202592_706257592_4694207_3765992_n — Runner In Red (Photo By Ivan Fojas)

I joined the 36K group and we started our run at SM Dasmarinas o/a 4:15 AM. Our group maintained a 6:30-6:45 mpk pace as we ran towards General Trias, Cavite (road going to Puerto Azul). Our route was fully lighted by our support vehicle as we ran along the paved sidewalk. Other support vehicles would “leap-frog” every 2-3 kilometers with the baggage compartment and ice box opened for everybody.

As we turned left to a road from General Trias, the 36K group was still intact with each other and we enjoyed running without much traffic and the air was colder. After completing 10K, the 26K group joined the rest of us and the sun was about to rise but we were glad that the sky was overcast.

The 26K group pushed the rest of us for a faster pace. I was surprised to see Ivan Fojas joining the group as I know he had concentrated more on the sports of triathlon. I had the rest of the route keeping in pace with Ivan. I was impressed on the improvements of Ivan’s strength, power, speed, and endurance since the time he was a “newbie” and dedicated reader/visitor of this blog two years ago. I was happy for what Ivan had accomplished for the past months as he humbly told me that he was able to finish the latest Langkawi Ironman! I am sure, he learned a lot from my early posts in this blog.

I was running with the color “red” as my motif. I was using my old & reliable TNF running cap, ASICS shirt & compression short, CW-X compression socks, Adidas Adizero Mana, and my Ultimate Hand-held water bottle. It was my first time use compression socks in a run as I’ve been using them for my “rest & recovery” after my long runs. I would say that these compression socks have given me a boost and comfortable workout during the run. I did not have any cramps or soreness on my lower leg muscles! I got also the same positive remarks from the other runners who joined this workout who were using compression socks/calves support.

After we reached our designated point to re-group in Tagaytay City, I ran another 3 kilometers along the highway towards Nasugbo while the other runners ran farther. I was able to finish 33K in 3:58+ hours and I did not have any pain or soreness on my body. After a cold & hot shower at Jan Imperio’s place, the group re-assembled at the “Bag of Beans” Resto for our “brunch”, and for more stories, and discussion of plans in running. (Note: These guys always get the “scoop” for my plans in our PAU races!)

Group Picture After "Brunch" In Tagaytay City

To the Team Bald Runner-Professionals, thanks for the company and the feedback I got from you about running. I could see that you will become very good ultra runners in the future. On my end, I will always join you in your long runs.

See you at the “speed” training sessions this week!

Bushwhacking @ “BM”

On August 13, 2010 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Running, Trail Running3 Comments

After one month, I am back to “Brown Mountain” for my mountain trail training. I really miss the place which is totally different from the hills & mountains of Marin Headlands. BM trails has a lot to offer aside from the fact that the uphill climbs and trail texture & condition are more challenging. As for comparison with the Headlands trails, the terrain at BM is more abrupt on its uphill climbs which is good for short & fast “surges” as you go up to the mountain. Seldom did I see many abrupt uphill/downhill terrain at the Marin Headlands.

My run towards the mountain ended at the place or hut of the guy whom I named as “Django”, the man who was riding on a horse when he led us to one-track trail into the mountain. His hut is exactly 6.3 kilometers from the place I started my usual run. I always stop in his hut to greet him and his wife. While taking a sip of water from my Camelbak, we had a brief conversation. He asked me why I was absent for the past one month and I told him about having a rest and recovery while the place was often visited with rains almost everyday.

I observed that his vegetable farm/plots of ampalaya, string beans, okra, and corn were bountiful. I made some remarks about his vegetables and he invited me for the time he will harvest his corn. He wants to share a part of his harvest. In our conversation, I found out later that he has five (5) children and all of them are presently working in key cities in the Middle East countries. His children are all OFWs and I assume that he and his wife has a decent house at the center of the barangay which is along the National Highway. He and his wife told me that they seldom stay in their concrete house as they are healthier, livelier, and stronger when they stay in their bamboo hut in the said mountain. They want a simple life without any TV, Radio, and noise & pollution along the Highway and they enjoy eating fresh vegetables and fruits taken directly from their farm!

The single-track trail into the mountain has been slightly covered with tall grasses and bushes. Due to the rainy season, the cogon grasses and bushes had crept to the sides of the trail that I was constantly hitting the sharp blades of the cogon on my arms and face while the bushes would brush on my legs. I enjoyed bushwhacking on the dense foliage of some parts of the trail. It is a pure experience on mountain trail running.

From the turn-around point, I increased my pace as most of the trail is going downhill. However, due to the thick grass and bushes on the side of the trail, I tried to control my pace as I could not see exactly where my feet were landing on the ground. There are parts which are covered with bushes, muddy, sandy, and full of small rocks/pebbles. If I am not careful during my downhill run, I might end up having a sprained ankle or having another bad fall on the ground, again!

I finished my comeback visit to BM in 1:36+ hours covering a distance of 12.6 kilometers. I am back and ready for my training for another ultra mountain trail run in the future!

Running Clinic @ Thomson Reuter

On August 10, 2010 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Sports Program, Stretching, Ultramarathon2 Comments

Mark Hernandez of Thomson Reuter is one of the avid ultrarunners based in Metro Manila, having finished the 2010 BDM 102 and the 1st PAU 50K Race. He is the one spearheading the activities of his company’s Running Team. As part of their active lifestyle and sports activities, he requested me to conduct a running lecture and clinic to his officemates last month. Finally, on the early morning of July 31, a running lecture and clinic was conducted to almost 20 persons in their office.

The running lecture started at 6:00 AM and it was followed with an open forum and discussions. The clinic was conducted outside the office, along the wide streets of McKinley Hill. Stretching exercises, running “drills”, and a 15-minute easy run was led and conducted by the members of Elite Team Bald Runner.

1st Time To Conduct A Running Lecture Early In The Morning

Mark, Thanks For Your Support to the Elite Team BR & BR's Events

Ultra Tempo @ Fort Stotsenburg

On August 9, 2010 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Race Results, Races, Runners' Training, Running, Ultramarathon2 Comments

That is Clark Air Field, if you don’t know your history.

I was invited by the members of the Team Bald Runner-Professionals to run a 10K Race dubbed as “Takbo Para Sa Katutubo” at Clark Air Field this morning. But the group scheduled a workout that starts with a 10K easy run before and after the said race. This kind of running workout is what I call an “ultramarathon tempo” run!

I arrived at Clark’s Parade Grounds at 4:15 AM and started my run around the 2.34K-loop. The rest of the group arrived after I completed one loop. After a brief greetings, we had a group run. Before we proceeded to the Starting Line of the 10K race, I was able to run a distance of 8.5 kilometers at an average pace of 6:30 minutes per kilometer.

We assembled at the Starting Area at 6:00 AM and after a short prayer and singing of the National Anthem, the 10K race started ahead of the 5K and 3K races. It was a simple race without any “distractions” and I consider it as a perfect and well-organized race. The total number of runners was approximately 500 but everything was very orderly. This is the only race where the 10K runners were not disturbed by the 3K & 5K runners at the Finish Line. Most of the road races in Metro Manila commit this simple mistake of giving a problem to the longer distance runners get entangled with the slower runners in the lesser-distance races as they approached the Finish Line.

This is the only 10K race which is perfect—accurate distance, nice and challenging route, no vehicles racing or disturbing the runners, water station in every kilometer, lots of cups and water supply, visible kilometer markings and directional signs, and perfect weather! I was not surprised about the preparations and outcome of the race as the Race Organizers are competitive runners and ultra runners! Congratulations to Atty Jon Lacanlale and to the rest of his company who happen to be BDM 102 “veterans” for a perfect race this weekend.

I finished the 10K run in 51:23 minutes as registered in my GF 305 with an average pace of 5:10 mpk. It is a slow time but the route was very challenging. I was happy of the result of my run although I tried my best to finish below 50 minutes. After congratulating the Race Organizers for a good job on the race and talking to some of the participants of the race, I re-joined my group and resumed our easy run. It rained hard during this part of our workout and I was relaxed and comfortable of my pace. I was able to run a distance of 11.5 kilometers and I could still run some more distance without any pain or soreness on my legs.

In summary, I was able to run a distance of 30 kilometers with a total time of 3:04:20 hours. I felt good after the run and the rain had contributed much for my body to sustain my pace and endure the distance. After my shower, the whole group re-grouped again for “brunch” in one of the Cafes/Restaurants at Marque Mall in Angeles City.

Thanks to the members of the Team BR-P for the invitation and get-together “brunch” to culminate the running activity for the day.

And for my food “tip” for the day, drop by at the Total Gas Station at “Wetlands” along the North Luzon Expressway (NLEX) and look for Nita’s Fried Itik & Restaurant. This place has the best-tasting fried duck at the price of P 150.00 only!

I am back on training again for another ultra race or adventure run in the future.

See you at the PAU’s “P2P 65K” Run in Ilocos Norte! More updates to come! And train well!

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