08 Feb ’09: Midnight To Sunrise Run

On February 8, 2009 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Ultramarathon12 Comments

This run was really for the hardcores and “crazy runners”. This was my first time to exprience this kind of running from midnight to sunrise and this event had brought us to another level of running experience.

Albert aka Run2Dmoon (http://run2dmoon.wordpress.com) had invited the participants of the 2009 Bataan 102K Ultramarathon Race for a Midnight To Sunrise Run/6-Hour Run for the past weeks at the MOA-PICC-Luneta and Back Loop. The Hardcores missed the first scheduled run as the group had a “runabout” from UP Campus to Antipolo and back. So, the next scheduled practice run of Albert for the midnight run was fully attended by the registered participants of Bataan 102K and “guests” from across the seas.

As scheduled, the participants were already at the Blue Wave along Macapagal Avenue at 11:30 PM last night. I observed that the hardcores were punctual this time even if Jerry aka High Altitude had to come all the way from Silang, Cavite. The companions of Albert in last week’s Midnight Run were already at the assembly place. For the first time, I met Norio Tanaka, a 61-year old Japanese runner, who had been a permanent resident in the country for the past 10 years and married to a Filipina. Runner Rollie, who came from Tagaytay, was also there. The CAMANAVA Runners, Atty Jeffrey Abenina and Francisco Lapira Jr were there ready to run at least 10X around the loop. And for the first time, I met in person, Albert aka Run2Dmoon, the author and host for the said run. Kim O’Connell and Coach Jo-Ar were also there complete with their support vehicle. Of course, you would not miss the Hardcores/Team Bald Runners & Power Runners led by Jonel aka Bugobugo85 who had been always present in our past “runabouts”.

Of all surprises, my Pinoy Ultramarathon Trail runner friend, Ben Gaetos was also there ready to join us for the said run. Ben Gaetos and his wife just arrived last Friday evening from Los Angeles, California and with only two hours of sleep, he was with us for the 6-hour run. This guy is really “hardcore” par excellence! Just imagine how this guy (51 years old) finished the famous and challenging 100-Mile Angeles Crest Endurance Trail Run last September 2008 in 30 hours! (with 3 hours more to spare for the 33 hours cut-off time). The Angeles Crest 100-Mile Endurance Trail Run is one of the four “Westerm Slam” ultramarathon trail running events in the USA.

After a briefing from Albert and myself, we started the run at exactly midnight. From Blue Wave, we ran along Macapagal Avenue towards the PICC area, passing at the Film Center Building, Sofitel Hotel, Coconut House, Folk Arts Theater, CCP and towards Roxas Boulevard. At Roxas Boulevard, we passed by Baywalk and the US Embassy Area. We turned left to Quirino Grandstand at Kalaw Street and passed infront of Manila Hotel and waited for the slower runners at Km Post #0. After some photo-ops, we were back to our run towards Manila Hotel-Quirino Grandstand and back along the Roxas Boulevard. After running a distance of 13+ kilometers, we were back at the place where we started, Blue Wave.

After a few minutes of replenishing our water in our hydration packs, we decided to run along the MOA Grounds. At first, Albert led the group with what he calls the C-loop covering the perimeter roads of the MOA. The said C-loop had a distance of 7+ kilometers and after running through it, my GF 305 registered a distance of 20+ kilometers. After running 20K, we decided to have our first “pit stop” and ate spaghetti & yam burger at Jollibee. After our food & water stop, we were back on the road and ran along a loop at the MOA grounds which has a distance of 3.85 kilometers. At this point, I missed counting the number of rounds on this loop as my mind was focused in finishing at least 42 kilometers for the run.

Two of our hardcore runners, Dr Joe aka The Loony Runner and George Dolores aka The Talkative Runner, joined us while we had our first C-loop run at the MOA grounds. All in all, there were 23 participants in this Midnight To Sunrise Run.

Jose Mari Javier & Charlie Chua of Team Bald Runner, Tanaka, Raffy, Albert, Ben Gaetos, Rick Cabusao and the CAMANAVA runners were with me during the early rounds but they later increased their pace and went ahead running along the said loop. As we got nearer to our 6:00 AM deadline, we were also nearing our goal of finishing 42K. With only few minutes left before the deadline time, I decided to walk along the loop for my cool-down until we were back to where we started. I was able to finish (by running & brisk walking) a distance of 46+ kilometers with an average page of 6:30 minutes per kilometer. All of us did not complain of any “cramps” during the run which was a good sign that we could last for more kilometers after running six hours.

Ben Gaetos Giving An Angeles Crest 100-Mile Endurance Trail Run Finisher's T-Shirt

To all the participants in this run and to Albert, thanks for the company and the invitation. Congratulations for a good and fufilling run! Guys, if we were able to run at least 45 kilometers for the past 6 hours, I am assuming that we could also finish another 45 kilometers in 7-8 hours! This means that you need to finish the remaining 12 kilometers in less than 4 hours in order to finish the 2009 Bataan 102 Ultramarathon Race within the cut-off time of 18 hours. To Kevin and Anne, thanks also for being the “official photographer” of the group.

To Ben Gaetos, thanks for the “gifts”, most especially to the 100-Mile Angeles Crest Endurance Run T-Shirt. This morning, you met the future ultramarathon runners in the country and I am sure some of these runners will be joining the ultra trail events in the USA in the future. These guys consider a marathon race as their “snacks” and I could see in their eyes for more running challenges and ultra run adventures in the future. We look at you as our “inspiration” in ultramarathon running. See you on the Bataan 52K “test run” on 22 February 2009 in Balanga, Bataan. Enjoy your stay in the country!

Reminder: Midnight To Sunrise Run

On February 5, 2009February 5, 2009 By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running1 Comment

To all the participants of the Bataan 102K Ultramarathon Race on 05 April 2009, you are encouraged to join Albert aka Run2D Moon on his invitation for a Midnight to Sunrise Run/6-Hour Run. This will be a group run where the pace will be “talking pace” or 70% Lactate Threshold (to those who are attending BR’s “speed” training).

Bring your own Hydration pack and money as we will be having “pit stops” along the route for food, sports drinks, coffee, and water. Final coordination and briefing will be made prior to the start of the run at the assembly area. Good luck and see you at the assembly area.

The following is the update from Run2DMoon:

Midnight to Sunrise Practice Run UPDATE

Meeting Point: Bluewave Macapagal (in front of Starbucks) Feb 7 (Saturday) 11:30PM

Start: Feb 8 (Sunday) 00:00AM
End: Feb 8 (Sunday) 06:00AM

Route: Macapagal-Seaside Blvd-CCP-Baywalk-Quirino Grandstand

Sometimes, You Need To Be An Asshole!

On February 4, 2009 By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Running44 Comments

After 5 months of observing the runners and walkers at the ULTRA Oval Track, I had to do something to inform those who do not know the unwritten etiquette in using the oval track. In short, I became the Oval Track Marshall for tonight at the ULTRA.

Yes, I need to become an asshole tonight just to inform those slow runners and walkers who are using Lane 1. As soon as we started our “speed” session for our one hour of 85% Lactate Threshold as our “menu” for this night’s training, I started shouting those who are walking on Lane 1; tapping their shoulders to walk or jog on the outer lanes if their pace are slow as I tried to pass them; telling them that there is an etiquette in using the oval track; and sometimes telling them that if I pass them on my rounds, it means that they are slow runners. Sometimes, I became rude to those joggers/walkers who would insist on going back to Lane 1 even if they have a slow pace.

I have observed that those whom I’ve shouted were using their Ipods. Most of the walkers/joggers do not know such etiquette in using the oval track. After 2-3 laps of consistently warning those slow runner/walkers who are using Lane 1, my run was no longer distracted and Lane 1 was clear for me up to the time I finished my one hour of running. How I wish this will be the start of better use of the Oval Track where Lane 1 or 2 would be clear for the faster runners.

As I finished my run, I smelled that somebody was smoking. Yes, my sense of smell is very sensitive to the smoke of a cigarette which I got when I started my runnng in the 80s! I looked up at the Grandstand to see 2 gentlemen in their barong shirts smiling at me while I was shouting at them that the ULTRA Compound is a “No Smoking Area”. I don’t care if these people are VIPs but the big sign is there at the Grandstand that the place is a “No Smoking Area”. I have to call the attention of the Security Guard and I was supported by one of the audience (wearing a Barong Shirt) who together with the Security Guard approached the 2 men whom I’ve observed to be smoking. The 2 gentlemen had to put off their cigarettes.

My coaches and other running coaches in the oval track had been telling their runners to abide by the unwritten etiquette in using the oval track but there are still runners/walkers who do not know about this. I told my runners and coaches that effective tonight I will be the Oval Track Marshall whenever I have my running workout in the said place. As I left the Oval Track, I told the lone Security Guard that I will help her in the implementaton of the proper use of the oval track and to see to it that the “No Smoking” policy shall be followed.

As they say, don’t just wait for something to happen, do it and make things happen!

Oval Track Marshals?

On February 4, 2009August 21, 2009 By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Running16 Comments

If there is a need for Road Marshals during weekend Road Races, I think there is a need for Oval Track Marshals at the ULTRA Oval Track! Only in the Philippines!!!

Due to the increase of runners training at the ULTRA Oval Track to include the NIKE Running Clinic, Bald Runner’s “Speed” Training, Triathlon, Duathlon, Aquathlon athletes, Race Walkers, University’s Track and Field Teams, and simply those “walkers”, it was observed that the oval track was full to its intended capacity.

Last night, Tuesday, I observed that the ULTRA Oval Track had the biggest number of users since September 2008 when I started doing my training at the said place. As our group was busy with our speed training workouts, I observed that there are still a lot of runners & walkers who do not know the unwritten etiquette on the use of the oval track. It is always assumed that the lone Security Guard should be the one who should impose such “rules and regulations” on the proper use of the oval track but I can not blame the lone Security Guard as she/he was distracted on controlling the “guests” as to where they should park their respective vehicles. Actually, the lone Security Guard had her time directing those drivers of vehicles where to park and asking for other drivers to “fix” their parked vehicles as they parked in “non-parking” areas.

No amount of shouting “Lane One” to slow runners and walkers using the said lane for them stay away from it but these people simply do not know what “Lane One” means and worse, they don’t know the unwritten rule of etiquette where Lanes 1, 2, & 3 are “reserved” for faster runners doing their “speed” workouts and for a group of runners on a speed training. This is like driving a vehicle at the NLEX where the fastest vehicles should stay at the inner lane and the slowest ones at the outer lanes.

In our “speed” training workouts, we always emphasize to our runners to do their “warm-up” jog on the outer lanes (Lanes 6, 7, & 8) and during our “interval speed runs”, the runners are advised to run along Lanes 1 & 2 in order to get their best times. Last night, our runners and myself, would be distracted to maintain our pace as more “ignorant users” of the oval track were walking on Lanes 1 & 2. What is worse is that most of these joggers and walkers are engaged in loud conversation or worst is that some of these slow “walkers” are listening to their Ipods! (Maybe this is one of the reasons why these “walkers” don’t hear shouts of “Lane One”!)

Despite my suggestion to the Security Guards to come up with a “big sign or notice” placed at a visible portion of Grandstand on the “rules & regulations” on the use of the Oval Track, nothing had been done about it. Maybe, the Security Guard should simply say a word of advise to every user as he/she receives the “ticket” that Lanes 1, 2 & 3 are “reserved” lanes for the faster runners.

Do we need to go to the extent of suggesting to the PSC authorities to employ or provide an “Oval Track Marshal” at the ULTRA Oval Track? Is it hard for us to understand/implement the “oval track etiquette” and be courteous to others?

By the way, the latest information I got is that the new University of Makati Oval Track will be opened this March 2009.

Hardcores Beat Cyclists! (From 13, Now 23 Runners On “Runabout”)

On February 1, 2009 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Running19 Comments

These series of “runabouts” started last December with only four runners. Now, on its fourth (4th) event, the number of runners had increased to twenty-three (23) runners, to include my son, John. This runabout had been scheduled weeks ahead but the final route was only decided on the early part of this week. It was Jonel aka Bugobugo and Rico of Power Runners who finalized the route, making sure that Reinier6666’s question of the distance of Marcos Highways must be answered. Even if there is a scheduled road race at UP Dilman Campus this morning, the “hardcore runners” wanted a longer distance run along the major roads of Metro Manila. So, the schedule was set at 5:30AM as the “jump-off” time.

My son and I arrived infront of the Oblation, UP Diliman at exactly 5:23AM and I saw a number of the runners waiting for the others to arrive. We were not able to leave from our starting point on the scheduled time because we had to wait for Jerry aka High Altitude as he was still in Cubao after taking a bus from Silang, Cavite as early as 3:30AM. As soon as we were complete, we had a briefing from Rico about our route and what to expect along the way, making sure that the group should always run together on the left side of the road, facing the traffic and identify the prominent places along the way where everybody should stop to wait for the slower runners. After the briefing, we checked on our hydration packs & belts, started our watches, and we were off from the UP Campus towards Masinag Market. The twenty-one (21) hardcores started the runabout.

The "darker" ones were not visible! Photo-Ops Infront of the Oblation

Another picture before the start of the "runabout"

It was too dark when we started the runabout and the faster runners went ahead of the group. I did not notice that we were already running along the Katipunan Avenue and we were out of the UP Campus. The group was later divided into three distinct groups as the faster runners could be seen at least a hundred meters ahead of us. We were on the middle group who were maintaining a pace of about 5:45 min/km to 6:15 min/km pace. A few meters on our back was the slower group being handled by Jonel and Lester. Along Katipunan, we met two runners going towards the UP Campus who happened to be Randy, one of our members of Team Bald Runner, and asked him to join us together with his companion. Thus, making us 23 runners for the whole “runabout” group! As we turned left to one of the major streets, I could see that we were going towards the Marikina Riverbanks (and running above it and the river) and SM City Marikina. As we ran along the wide Marcos Highway, I did not notice that we were about to cross the boundary of Marikina and Antipolo.

The "Sweepers" of the Group with Jonel, Lester & Margaret

While running along the Marcos Highway, as the day became brighter, my son asked if what he was seeing ahead of about 500 meters, an uphill climb. And I said “yes” and he answered, “Oh, my God”. We kept our pace and running side by side until we went towards the first uphill, not knowing that running along the Marcos Highway was already running slightly uphill. After the first uphill climb, we could see Masinag Market and the first group was already resting and waitng for us and the other runners at the corner before reaching the said Market.

Most of the time, the younger runners (as I am the oldest in the group!) would asked me if the place where they were resting/waiting was already the “turn-around” point for us to go back where we started. As always, I make the distance of the route longer and make the running experience more memorable. This morning, as the younger runners asked me where we should go, I told them that we should reach the road leading to the Valley Golf Club and have our pictures taken at the “Golf Ball”. After a group picture at the Masinag Market, we turned right and proceeded to the “Golf Ball”. I did not expect that this road would make our “runabout” a memorable one.

This was now the most interesting part of the run. The hardcores were able to prove that runners on this uphill road are faster than those cyclists going up to the peak. Most of the cyclists were resting halfway on the road and the others were trying to push hard on their pedals just to keep up with the pace of the runners. Nobody from the cyclists were able to keep up with our running pace up to the time we reached the “Golf Ball”. I know that this road is a favorite route of the weekend cyclists and other elite cyclists and I could see on the surprised eyes and faces of these cyclists to see a group of runners treading on their turf. Moreso, with the presence of our lady runners, Dess, Margaret and Jonie! The cyclists could not believe that they were seeing fast and strong lady runners!

While having a photo-ops at the “Golf Ball” (Valley Golf Club), I asked the runners to reach the peak of the road and pace with the rest of the cyclists and from there, we will have to turn-around and have our “pit stop” at McDonalds-Masinag Market. So, the runners raced again with the cyclists upto the peak and we stopped at the Gate of a Memorial Park. After another photo-ops, it was time for our breakfast/”pit stop”. Going down from the peak to Masinag Market was a fast one but we had to be careful as more cyclists were going up as we met them on the left side of the road.

Going Down Towards McDonalds-Masinag Market

The “pit stop” at the McDonalds was a much-needed rest and time to replenish our spent energy through food and liquids. The 7-11 Store adjacent to MacDonalds was the source of our sports energy drinks and bottled water as replenishment to our hydration packs. After almost 30 minutes and making sure that everybody had their food and water, we started the last leg of our run back to the Oblation.

I was at the back of the fastest group and we were going at 5:30 mins/km pace along Marcos Highway. Jay aka Prometheus was the one leading the group. We felt the heat of the sun as we reached the road fronting the SM Marikina and all the way along the Katipunan Avenue. Some of us slowed down but we knew that in a few meters, we’ll be entering the shaded campus of UP. As we entered the campus, the fastest group kept on jogging towards the finish line, after running one round along the academic oval. I joined Jerry aka High Altitude and Jay Lee Cu-Unjieng walked the last 800 meters towards the finish area.

A "Taho Treat" Dedicated To Bards! Happy Birthday!

I did not use my GF 305 due to faulty battery and instead, used my old and reliable Casio Pathfinder Watch. It registered an elapsed running time of 2:47+ hours. The runners with GF 304 registered a distance of almost 27 kilometers. In my computation, we had an average pace for the runabout in 6:00+ mins/km.

We finished the run with stretching exercises, gulping lots of “taho”, more pictures, and stories to share. I will let Jonel share you the story with our photo-ops with “Zorro”. All the runners, to include the new ones, were happy to experience the event. We were out of the UP Campus at 10:00AM.

To the Hardcores, thanks for another running adventure! As I said, who needs a race organizer when you could run with a group on a Sunday morning where you could run as fast as you can and enjoy the company of “friends” who are crazy about running. We should run more “runabouts” in the future. How about a “runabout” from Heritage Park to Enchanted Kingdom and back?

The Hardcore’s next “run adventure” will be a 6-Hour “Midnight to Sunrise” Run at the MOA Grounds on February 8. If you are a registered runner for the Bataan 102K Ultramarathon Race, you are encouraged to join us. See you there!

To: All Ultramarathon Runners; An Invitation

On January 28, 2009January 28, 2009 By kingofpotsIn Insights, Practice Runs, Runners' Training, Running, Ultramarathon4 Comments

To those runners who have reserved a slot or had registered for the 1st Bataan Death March 102K Ultramarathon Race, you are invited and highly encouraged to join Albert aka Run2Dmoon for an scheduled “long run” as he sent this invitation in the Comment page at www.bataan102.com.

Hi to all fellow runners joining this race!

Anyone up for a 6-hour run practice?
This is a midnight to sunrise gig.

Location: MOA Seaside Blvd. (C-loop – 6km/loop)
Time: 12am-6am
Date: Jan. 31 (Sat) and Feb. 7 (Sat)

Note: This is not an organized practice.
There are gas stations (Jetti or Shell) for water breaks. Mcdo and YellowCab if you get hungry.

Albert aka Run2Dmoon

www.run2dmoon.wordpress.com

The “Hardcore-Concerned” Runners would like to join this invitation but they have an scheduled “Runabout” on the early morning of February 1, thus, making them unavailable on the first scheduled invitation. However, we (Bald Runner & Staff) have initially made some arrangements already in joining the scheduled run on the Midnight of February 7 up to 6:00 AM of February 8. I am sure that the other “Hardcore-Concerned” Runners will be joining also in this running practice.

To all the “Hardcore-Concerned & Power Runners” and those interested future ultra marathon runners, let us join Albert in this “practice run”.

How Does It Feel To Run 127K In A Week?

On January 15, 2009 By kingofpotsIn Insights, Jogging, Practice Runs, Running7 Comments

Last week (5-11 January), without being conscious about the number of kilometers I’ve ran the whole week, I was able to increase my 80-105-kilometer average weekly runs to 127 kilometers. Let me explain how I was able to run such number of kilometers.

Last Monday evening, I ran 20.3 kilometers at the ULTRA Oval Track where I was running alone for the first 10K with an average pace of 5:10-5:15 mins/km. For the last 10K run, MarkFB joined me and we were running at an average pace of 5:30 mins/km. I was surprised that I was still strong during the run even if I had a “runabout” at EDSA the day before. I think I got my strength and was able to recover after resting the remaining dayof Sunday after the “runabout” and sleeping early in the evening.

I had a “double run” on Tuesday where I ran a fast 30-minute continous run in the morning and another interval speed runs in the evening. In the morning, I was able to run a distance of 6.6 kilometers in 31:52 minutes with an average pace of 4:49 mins/km. In the evening, I did 5 X 400 at an average time of 1:36 minutes per lap with 1 1/2 minutes of rest in between laps. These laps registered an average pace of 3:45 mins/km. Unbelievable!. After five-minute rest, I did a 30-minute speed run at 100% effort. I was able to finish 5.9 kilometers with an average pace of 5:06 minutes/km. The evening speed run was part of our regular “speed training” with the Team Bald Runner. To include my warm-up runs, I was able to run 17.3 kilometers for the day.

On Wednesaday, another “double” run for me. My morning run was devoted to my “active recovery” run where I was able to run 5 kilometers in 31 minutes with an average pace of 6:31 mins/km. I was running within my 70% effort. In the evening, I joined the regular speed training classes and we did 5 X 1,000 meters at our best effort or 110% effort where I averaged a time of 4:40 minutes per kilometer. After the speed interval run, we had a 45-minute run within our 80%-85% effort. I finished the 45-minute run with a distance of 8.26 kilometers and with an average pace of 5:39 mins/km. Total distance covered for the day was 19.8 kilometers.

On Thursday evening, I did a “pyramid” speed run (3K-2K-1K-2K-3K) with an average pace of 4:50-5:00 mins/km. To include my warm-up, jogging in-between laps, and cool-down jog, I was able to run a total distance of 14 kilometers.

On Friday, I had my “active recovery” run after my warm-up run. The run lasted for 32 minutes where I covered a distance of 5 kilometers. Total distance for the day was 6.7 kilometers.

On Saturday morning, the Team Bald Runner went to the ULTRA Oval Track in order to attend to new students for our speed training but nobody came. Instead, I started my run later in the morning with the sun already shining. I tried to experience the feeling of running with the heat of the sun on my body. I was accompanied by Coach Salazar for a 15K run. We were able to finish the run in 1:18 hours with an average pace of 5:14 mins/km. I was able to consume the water inside my 2.0-Liter TNF “bladder” during the duration of the said run. This proves that I should need a lot of water to hydrate myself while running under the heat of the sun. This run was part of my training for the Bataan 102 Ultramarathon Race. The total distance was 16.8 kilometers.

The Hardcore Group’s “Runabout” along C-5 Highway Loop came next the following day. We finished 32.1 kilometers for that day.

This was my first time to reach this number of kilometers for a week in my running workouts. I felt tired and wasted after the “runabout” last Sunday and I did not mind not being able to watch the movie “Baler” as I opted to rest and sleep for the rest of the day. I started to feel pain on some of the muscles of my legs and knees but through regular massage and more intake of protein drinks, these pains are slowly fading away. For this week, I slowed down with my mileage and hopefully will be able to recover for another PR time this Sunday although my weekly road races will be my assessment/evaluation tool if I am really improving with my time as a result of my “speed” training with the Team Bald Runner.

See you at the PSE Bull Run this Sunday morning.

“Real warriors” never surrender; they fight up to their last breath!

from 4 to 6 “urban runners”, now at 13 and counting…

On January 11, 2009 By kingofpotsIn Pictures, Places to Run, Practice Runs, Running, Ultramarathon12 Comments

Metro Manila Run: Urban Runners @ C-5

This is the third edition of Jonel’s (Bugobugo85) organized “runabouts” in Metro Manila since the BHS to Luneta Park and back outing. Since then, our “runabouts” were our way of finding the answers of distances from one point to another. This particular run at C-5 was our way of finding the distance from the southern end of C-5 Highway to the Marikina Riverbanks (Starting Area of last year’s Pasig River Heritage Marathon). The decision to run at C-5 today was made after we finished our EDSA “runabout” last Sunday.

Having been late for 10 minutes at the assembly area (Shell Station near the SM Hypermart/Tiendesitas), I was surprised to see a group of runners exceeding more than 6 people waiting for me and eager to start the run which was in contrast to the past runs we had. After greeting the old and the new “urban runners”, I found out that I was the 13th runner! Without much further time to waste, we had our brief stretching and crossed the pedestrian fly-over to start our run, going towards the southern end of C-5 and running against the traffic.

Our run started slowly as it was still dark at 5:45 AM. I was asked to lead the run with a pace ranging from 5:45 mins/km to 6:30 mins/km and the urban runners, old and new, were strong and agile running along the sidewalk and edge of the highway. Instead of running under the Pasig River Flyover, I led the group towards the narrow sidewalk (about one foot in width) along/on top of the Flyover, telling each runner to experience ala-“Fear Factor” running and balancing along the uphill portion of the Pasig Flyover. After passing those elevated U-turns and construction sites, we were already approaching Market!Market!..McKinley Hill..Heritage Park..Libingan ng mga Bayani..and after 58 minutes we reached the toll gate towards SLEX. The distance from Shell Tiendesitas to the Toll Booth is 10.45 kilometers.

The Hardcore Urban Runners (BR, Charlie, MarkFB, Martin, Arman, Kevin, Nico, Dess, Rico, Dr Joe aka The Loony Runner, Michael, Jay Lee, Jonel aka Bugobugo85)

At the background is the Toll Booth towards SLEX. These runners were the “faster” hardcores, having reached the southernmost part of C-5 Highway in 58 minutes. From left, Martin, Jay Lee, Arman, Michael, Dr Joe aka The Loony Runner, Charlie, MarkFB, & BR.

After waiting for the “slower group” and resting for about 10 minutes, we started our run towards Tiendesitas and to Marikina Riverbanks. We crossed the highway and ran against the traffic. The runners below were the ones on my back while we were on our way on a southern direction back to where we came from. These runners were fast and alert. They are really hardcores!

While aprroaching Jollibee after we passed the C-5 entrance to McKinley Hill, I decided to have our “pit stop” at the said place. We were able to reach the 15-Km point when we stopped at Jollibee. Some of the runners ate their breakfast and some just simply ate their Power Bars. We replenished our water bottles and Camelbak bladders with water after our breakfast. After some photo-ops, we were back on the road and I led the group again.

From Jollibee, we ran a constant pace all the way to where we started at Shell Tiendesitas to wait for the slower runners. At this point, my GF 305 registered 24 kilometers. After 5-10 minutes, we started our last phase of our run to Marikina Riverbanks and back to Shell Tiendesitas to finish the run. It was decided to run under the C-5-Ortigas Flyover in going to Marikina and wait for the slower runners at the Marikina Riverbanks.

I consider these hardcores as the stronger ones during the run to Marikina Riverbanks. At this point, my GF 305 registered 28 kilometers. After five minutes of rest, we continued our run back to where we started but we decided to run along/on top of the C-5-Ortigas Flyover before reaching our Finish Line at the Shell Tiendesitas. The run along the Flyover was the hardest part of the run because of the uphill climb and the absence of elevated sidewalk on the road.

Finally, we were back to where we started at Shell Tiendesitas with the “Survivors” for the 32K “runabout” along the C-5 Highway loop. My GF 305 registered a running time of 3:10 hours but the whole “runabout” took us almost five hours to include those pit stops and waiting time for the slower runners. We were running an average pace of 5:55 mins/km throughout the whole run with a total ascent of 1,260 meters. Again, these guys are really strong and hardcore runners. Well, I was not surprised as we are all preparing for the March 8 Philippine Marathon for Pasig River and this 32K long run speaks well of our seriousness and proper preparation for the said race. And by the way, the March 8 Marathon will be a part of our another long run in preparation and training for the 1st Bataan Death March 102K Ultramarathon Race Event.

Guys, thank you very much for the company and the challenging course for yet another significant “runabout” in Metro Manila. What’s next? Are we serious to find out the actual length of Ortigas Avenue and Extension all the way to Valley Golf Club and back for our next “runabout”? See you at the ULTRA Oval Track for our “speed training” sessions!

“It Seems I am Running Slower”

On December 11, 2008 By kingofpotsIn Insights, Practice Runs, Runners' Training, Running8 Comments

I am on my third week of my “speed” training with the Team Bald Runner and it seems that I feel that I am running slower but after uploading the data from my GF 305, I am surprised that I am getting faster every time I have my running workout!

I have received some comments from the readers of this blog that what I am writing are very “technical” in nature. Well, for a runner to improve his finish time, he or she has to be aware of his time down to the last seconds and also on the precision of distances being run during training as well as in road races. Running is a very technical sport and that is the reason why we compare ourselves with other runners through our finish times within a certain road race distance. The finish time is the “bottomline” in road racing. It is not how much pain you feel during and after the race; it is not the amount of water, bottles of sports drinks and packets of GUs and sports bars you consumed; it is not the number of pounds or kilos you shed off from your weight after running a race; it is not about your running kit and shoes; it is not how many runners you passed by/overtaken during the race or vice-versa; it is not who and how many runner-bloggers you saw before, during, and after the race; it is not about your injuries; it is not about knowing other runners during races; it is not about meeting your running friends; it is not the number of miles/kilometers you run to prepare a road race, and lastly, it is not about those food you ate along the way and those “breakfast” after the race. Remember, a competitive runner is being judged and evaluated by his finish time in a certain road race distance.

After last Sunday’s 25th RUNNEX Executive Classic 10K Run at the UP Campus, I had my “active recovery” run at the ULTRA Oval Track last Monday morning for 30 minutes with 70% effort where I should be running a pace of at least 6:56 mins/km, almost 7:00 mins/km pace. Instead, I was running comfortably within my 80%-85% effort (5:42 mins/km) and I thought I was running slow!

On Tuesday morning, I arrived very early at the ULTRA for my easy endurance run but I was warned by the Security Guards that the Oval Track was closed for the whole morning because of an official activity in the area. I guess, the President was scheduled to speak to a group of government officials on Anti-Corruption. From the ULTRA Oval Track, I had to go to the Bonifacio High Street/The Fort for my workout. From the BHS loop, I went running along the streets of Global City until I reached McKinley Hill up to the C-5 Highway entrance and went around the roads of the said area before going back to the BHS. I was able to cover a distance of 12 kilometers. I thought I would have an average pace of 6:30 mins/km for the said run considering the terrain of Global City and McKinley Hill. But I was surprised to see the data from my GF 305 that I ran an average pace of 5:54 mins/km which is within my 80-85% effort.

On Tuesday evening during our “speed” session at the ULTRA, my “speed-group” was directd by Coach Ferdie Espejo to run a “pyramid” interval run consisting of running 3K-2K-1K-2K-3K, with a recovery jog/walk of 1 -1:30 minutes in between distances. We were asked to run within our 80-85% effort. The result was that our group had an average pace within our 90% effort and higher for the whole “pyramid” workout and we were still smiling after the workout!

Last Wednesday evening during our “speed” session again at the ULTRA, my “speed-group” was directed to run 5 X 400 meters within our 100% effort with 1:30 minutes as recovery jog/walk but it turned out to be enough time for us for our “water breaks” and brief runs to the CR. The average pace of our group was faster than our pegged “speed limit” and went beyond and faster than our 110% effort. We were running an average time of 1:40 minutes per lap! After finishing such interval run and resting for 5 minutes, we had to do another 30-minute run within our 80-85% effort but we finished with an average effort of 90-95%.

I really appreciate what the coaches of Team Bald Runner are doing to the participants of this “speed” training. The coaches are exposing us to our lactate threshold through our interval runs and at the same time improving our endurance capability with those endurance runs with our 80-85% effort. As a result, all of us are improving in our finish times and our bodies are slowly adapting to our endurance limits in every speed session. I told Coach Ferdie Espejo about my “feeling” of running slower but such feeling is contrary to what the numbers say—a faster time results on my GF 305. He was laughing as he asked me and my “speed-group” to have another “diagnostic test” by next week.

My classmates at the “speed” sessions are just silent but they are smiling and happy from the results they are getting from their speed workouts. I know from their smiling faces and remarks that running, afterall, is fun!

Yes, running as a competitive sports is very technical…and it is fun!

Variations Of Marathon Long Runs

On September 5, 2008September 5, 2008 By kingofpotsIn Insights, Jogging, Marathon Race, Practice Runs, Runners' Training, Running4 Comments

In the October 2008 issue of The Running Times Magazine (page 18), an article was written by Greg Mcmillan presenting to the readers the variations of specialized long runs a runner has to incorporate in his/her marathon training. A runner can adopt one variation or combine all the variations to come up with with a faster time in finishing a marathon. The following are the variations of your long runs:

1) LONG AND STEADY—This is the Arthur Lydiard’s method of a long, steady run. Lydiard recommends running for 2-3 1/2 hours at an easy and steady pace (over a hilly route) or for a distance up to 20 to 26 miles in order for the mind and body to develop the endurance needed to withstand your running workouts to pursue your marathon training plan. Continue reading “Variations Of Marathon Long Runs” →

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