3rd Week Of Training (January 20-26, 2014)


January 20, Monday—Rest Day 

2-Hour Massage

January 21, Tuesday: @HPA Parade Ground (Paved & Dirt Roads)/ Start: 7:52 AM

Distance—10 Kilometers/6.2 Miles

Time—57:15 minutes

Average Pace—5:42 mins/km

Average Speed—10.5 kms/hour

Total Calories—686 cal

Total Ascent—323 meters

Total Descent—232 meters

Weather—Cloudy

Shoes—HOKA One One Stinson Evo

January 22, Wednesday: @Remy Field Oval Track/ Start: 7:14 PM

Distance—13 Kilometers/8.1 Miles (Tempo Run: 4K Easy Run; 5 X 800 with 800 as Recovery in between repetition @ 4:00-4:10 minutes per repetition)

Time—1:16:09 hours

Average Pace—5:50 minutes/km

Average Speed—10.3 Kms/hour

Total Calories—897 cal

Weather—Night Run/Cold/Windy

Shoes—ASICS Gel-Lyte Racer

(Note: Slower Time due to Lots of Runner & Walkers on the Oval Track)

23 January, Thursday: @ Mt Natib Trail Route/Start—10:15 AM

Distance—42 Kilometers/26 Miles (Trail Run with Power Hike)

Time—10:50:09 Hours

Average Pace—25 minutes/mile

Total Calories—1,757 cal

Elevation Gain—1,780 meters/5,873 feet

Elevation Loss—1,778 meters/5,868 feet

Minimum Elevation—30 meters/95 feet

Maximum Elevation—865 meters/2,852 feet

Weather—Sunny and Windy

Shoes—Helios, La Sportiva

24 January, Friday—Rest Day

30-Minute Stationary Bike (PM)

25 January, Saturday: Start: 5:00 AM

Race Director—2014/4th Edition of the Bataan Death March 160K Ultra Marathon Race

26 January, Sunday—Rest Day

40-Minute Stationary Bike

Total Weekly Mileage: 65 Kilometers/40.6 Miles

Total Vertical Distance (Ascent): 2,415 Meters//7,921 Feet

@ Kilometer #7 To Mt Natib
@ Kilometer #7 To Mt Natib (100-meter uphill paved road of the trail route)

“Charcoal Men’s” Trail @ Mt Balagbag


(Note: Mt Balagbag is located in Rodriguez, Rizal and can be accessed through Quezon City)

A day after the conduct of the Rizal Day Run 50K & 32K at Camp Aguinaldo last December 29, 2013, I was invited by Ultra Runner Ronnel Go aka Kampuger for a trail run on his running group’s “playground” which is very near Quezon City/Metro Manila. This was my first time to visit the mountains near Metro Manila but I had a chance to join a half-marathon road race in one of the towns in Rizal four or five years ago which is located within this area.

Ronnel Go became my tourist guide while we were joined by Ariel Tuto Aquino and Dr Marc Conrad Molina. We parked our cars at the Barangay Hall of San Isidro, Rodriguez, Rizal and from there we started our hike. Knowing that Ronnel Go had just finished the Rizal Day Run 50K Ultra Race where he placed as the 2nd Runner-Up and Dr Marc Molina finishing the race, I advised the group that we will power hike the whole route even if it will take us to finish it the whole daytime. The trail tour was some sort of a recovery hike for the two runners while Ariel made some running on the flat and descending portion of the trails to have some easy long run  workout for the day. I was there as a hiker trying to orient myself in the place.

First 5K of the Trail
First 5K of the Trail
Resting Is Picture Taking
Resting Is Picture Taking

I was informed that we were taking the reverse route where most of the hikers would avoid because the approach to higher peaks are steeper. So, we power hiked and enjoyed every scenery we could see around us as we go higher to some of the hills and later to the mountains. We have to stop and take some pictures of the places where one could see up to the vastness of Metro Manila, Laguna De Bay, and the mountains of Rizal and Bulacan.

Billiard Table In A Store
Billiard Table In A Store

We stopped in a store where there is a billiard table and we took our first snacks and rest. We made a re-supply of our water bottles and continued our hike. As we moved higher to more peaks, we felt cold winds all around us and the sky was overcast. It was a perfect weather for a hiking in the mountains and my companions would make some remarks that it was their first time to experience such cold, windy and overcast sky in the area.

Single File!
Single File!

I could hardly feel any tiredness and exhaustion as we moved to a higher elevation. The stories, jokes and laughter with the group make our hike enjoyable plus the nice scenery all around us. The group brought me to their “signature” locations where one would take ones picture. They have this favorite “rock” and ascending trail until one would reach the peak of Mt Balagbag.

Group "Selfie" At The Peak Of Mt Balagbag
Group “Selfie” At The Peak Of Mt Balagbag

The peak of Mt Balagbag has a flat portion for campers where they could “fix” their tents. We stayed for a longer time in the place to see the places around us and take some group pictures. From the peak, everything were all descending until we reach Barangay Licau-licau but before we reached this place for our lunch, we dropped by a store where we had our second snacks for the day.

Barangay Licau-licau is a crossroad to a descending road that goes back to a barangay with garbage and to San Isidro; the ascending road that goes to Mt Balagbag; and a flat road that goes to the populated area within the barangay. There is a store with “turo-turo” (ready cooked) food and this where we had our lunch. This is the place also where we met another ultra runner, Lao Ogerio, who placed 1st Runner-Up in the Rizal Day 50K Run. He was there also for his recovery run a day after the race.

2014 BDM 160 Ultra's 1st Runner-Up Lao Ogerio As Ice Cream Vendor
2014 BDM 160 Ultra’s 1st Runner-Up Lao Ogerio As Ice Cream Vendor
Group Picture With The Ice Candy Vendor
Group Picture With The Ice Candy Vendor

From Barangay Licau-licua, we became five in the group. Lao Ogerio became our lead hiker until we met a local who was selling ice candy/popsicle. He carried the ice box of the local guy to shaded portion of the trail and we had a rest while enjoying the sweet and cold taste of the popsicle. After paying the local guy for the popsicle we ate, we continued our hike until we reached the highway that led us to the Barangay Hall of San Isidro, Rodriguez, Rizal.

It was Ronnel who was wearing a GPS watch and it registered a distance of 34 kilometers with 9 hours of elapsed time since we started our hike. I did not ask for the total ascent & descent of the place but I know this is a place where one would make himself or herself a strong runner.

Now I know why the group of Ronnel and the other runners who make this place as their “playground” are very strong in ultra running and trail running. I happened to know also that some of the top contenders of my PAU Races come here in this place for their weekend long runs. No wonder they are strong and fast in my ultra races.

If you ask me why I call the trail as “Charcoal Men’s” Trail, it is because the local people whom you meet in the area are carrying with them 3-4 sacks of charcoal in going up and down the mountain trails.

@ The Rock In Mt Balagbag
@ The Rock In Mt Balagbag

2nd Week Of Training (January 13-19, 2014)


January 13, Monday—-Rest Day

January 14, Tuesday: @ Pastolan Trail (Start: 5:25 PM)

Distance—9.8 Kilometers/6.15 Miles

Time—1:42:24 Hours

Average Pace—10:27 minutes/kilometer

Average Speed—5.7 kilometers/hour

Total Calories—491 cal

Total Ascent—507 meters

Total Descent—592 meters

Weather—Cool & Windy

Shoes—ADIDAS Vigor Trail Shoes

Note/Comment: Early Evening Easy Run. Slowed down on the 2nd half due to poor illumination using a handheld flashlight.

January 15, Wednesday: @ Remy Field Oval Track, Subic Freeport (Start: 3:10 PM)

Distance—13.10 Kilometers/8.18 Miles

Time—1:13:11 Hours

Average Pace—5:35 minutes/kilometer

Average Speed—10.7 Kilometers/Hour

Total Calories—886 cal

Workout—4 Kilometers as Easy Run; 5 X 800 meters with 800-meter recovery jog; and then 1 Kilometer as Cool Down. (800-meter time in 4:00 to 4:10 minutes per repetition)

Weather: Sunny & Windy

Shoes: Helios by La Sportiva

January 16, Thursday: Rest Day

30-Minute Stationary Cycling

January 17, Friday: @ Pastolan Trails (Start: 9:44 AM)

Distance—20 Kilometers/12.4 Miles (Easy Run)

Time—3:16:37 Hours

Average Pace—9:49 minutes/kilometer

Average Speed—6.1 kilometers/hour

Total Calories—1,075 cal

Total Ascent—1,257 meters

Total Descent—1,287 meters

Shoes—HOKA One One Bondi Speed

Weather—Sunny, Hot & Windy

January 18, Saturday: @ Pastolan Trails (Start: 9:13 AM)/Easy Run

Distance—26.2 Kilometers/16 Miles

Time—4:48:30 Hours

Average Pace—11:00 minutes/kilometer

Average Speed—5.4 kilometers/hour

Total Calories—1,306 cal

Total Ascent—1,517 meters

Total Descent—1,479 meters

Weather—Cloudy & Windy

Shoes—Helios By La Sportiva

Comment—Slower by 3 minutes from my previous easy run on the same course. Nutrition was perfect and practiced more time to eat while power hiking.

January 19, Sunday: @ BDM Ultra Route From Km #32 to Km #50 (Start: 2:40 AM)

Distance—16.2 Kilometers/10 Miles

Time—2:08:19 Hours

Average Pace—7:55 minutes/kilometer

Average Speed—7.6 kilometers/hour

Total Calories—1,024 cal

Total Ascent—445 meters

Total Descent—463 meters

Shoes—HOKA One One Bondi Speed

Weather—Cold/Night Run

Total Mileage For The Week: 85.3 Kilometers/53.3 Miles

(Note: Data taken from GARMIN FR305)

River Crossing @ The Last 2 Kilometers
River Crossing @ The Last 2 Kilometers

Result: BDM 102 “Test Run” (Km 00-50)


10:00 PM January 18, 2014 – 7:00 AM January 19, 2014

Mariveles, Bataan To Abucay, Bataan (BDM Km #00 To BDM Km #50)

Number of Starters: 26 Runners

Number of Finishers: 22 Runners

Cut-Off Time: 9 Hours

New Names, New Faces & Soon To Be BDM 102 Finishers
New Names, New Faces & Soon To Be BDM 102 Finishers
Allan Sabado 5:44:49      
Jay Lamela 5:49:08      
Alain Vincent 5:51:49      
Bryan Manicad 6:25:43      
Arnold Banaay 6:31:56      
April Bernadette Gaburno 6:35:08      
Joseph Rosete 6:35:09      
Madison Trinidad 6:38:37      
Jon Ogsimer 6:41:25      
Terrence Lu 6:52:11      
Dhannie Tan 6:52:23      
May Santos 6:54:05      
Rona Saludes 7:12:01      
Hermie Saludes 7:12:09      
Victor Cambarijan 7:14:45      
Roy Garcia 7:26:15      
Michael Sastrillo 7:32:33      
Melojane Amit 7:41:05      
Alwyn Sy 7:41:06      
Bernard Go 7:41:07      
Richelle Perez 8:44:45      
Juvy Pagtalunan 8:44:47      

Reminders:

1. Runners must observe announced assembly time & start time. The Race will start before or on the exact scheduled time for Gun Start. Some runners arrived at the Starting Line barely minutes before and after the Gun Start. Runners should be punctual always in our Race Events.

2. Reflectorized Vest, Belts, Strips and Headlight/Hand-held Flashlight are MANDATORY equipment for all the runner-participants during the nighttime portion of the Event. Inspection of these items will be done upon check-up period before the start of the race. Runners without these items will be declared DNS (Did Not Start). (Note: A “minimalist” Reflectorized Vest is available for sale at ARC Store)

3. Three (3) runners got lost during the Test Run. They were NOT listening to my briefing before the start of the Test Run. The following are the key road intersections:

BDM Km Post #14—–Turn Right

BDM Km Post #23—–Turn Right

BDM Km Post #32—–Turn Right

BDM Km Post #83—–Turn Right (Follow the Road To Poblacion of Guagua, Pampanga)

BDM Km Post #91-—-Upon reaching the Commercial District/Poblacion of Guagua, Pampanga, runners must turn LEFT (no need to follow the vehicles’ route), turn LEFT again at the next intersection which is an elevated “bridge”, and then turn RIGHT at the next intersection.

With almost 300 runners on Race Day and only 26 runners who joined the Test Run, we expect more runners who will get “lost” during the event. It is the responsibility of the runner and his/her driver and support crew to be knowledgeable about the course even if there will be Race Marshals & Volunteers during the Race.

4. Expect more DOGS, more TRUCKS & vehicular traffic, more motorcycle-riding persons and/or groups, more “entertainment spots” with blinking colored lights, and more “ladies” along the route during the nighttime run. Take necessary caution in dealing with them.

5. The next “Test Run” will be on February 2, 2014, from Abucay, Bataan (BDM Km Post #50) to the Finish Line in San Fernando, Pampanga (BDM Km Post #102). The Guns Start for the event will be at 7:00 AM (Assembly Time is 6:00 AM).

Good Luck to the Participants of the 2014 BDM 160 & 102 Ultra Marathon Races!

@BDM Km Post #50
@BDM Km Post #50 (Photo Courtesy of Team Marupok)

1st Week Of Training (January 6-12)


This is the details of my 1st week of training for the year 2014. It officially started with my “Evaluation Run” on an Oval Track. Mondays are supposed to be my rest/recovery days but I’ve decided to have such “evaluation run” which is the popularly known as Balke Test.

Monday: “Evaluation Run” (Oval Track)

Distance: 5.5 Kilometers or 3.44 Miles    Time: 30 Mins.   Average Pace: 5:27 mins/K

Tuesday: Road Run With Dirt Road

Distance: 10 Kilometers or 6.2 Miles        Time: 57:37 Mins.  Average Pace: 5:45 mins/K

Wednesday: Road Run With Dirt Road

Distance: 11.21 Kilometers or 7 Miles         Time: 1:07:18 Hrs      Average Pace: 6:00 mins/K

Thursday: Pastolan Trails

Distance: 11.9 Kilometers or 7 Miles  Time: 1:41:27 Hrs   Average Pace: 8:35 mins/K

Friday: Oval Track/Tempo Run

Distance: 10 Kilometers or 6.2 Miles  Time: 57:14 Mins   Average Pace: 5:43 mins/K

Saturday: Easy Long Run (Road Run With Dirt Road)

Distance: 16.13 Kilometers or 10 Miles   Time: 1:41:34 Hrs   Average Pace: 6:17 mins/K

Sunday: Easy Long Run (Road Run With Dirt Road)

Distance: 20.1 Kilometers or 12 Miles  Time: 2:17:06 Hrs  Average Pace: 6:39 mins/K

Total Distance: 84.84 Kilometers or 53 Miles

Total Time: 9:12 Hours (approximate)

In my browsing on the Internet, I was able to visit the blog of Sage Canaday, a former elite runner of the Brooks Hansons Distance Project. Sage Canaday was the youngest athlete at the 2008 US Olympic Marathon Trials. He has the fastest American time at the Mt. Washington Road Race and has a course record at the White River 50. In one year and half as an ultra runner, he won 50K, 50-Mile, and 100K ultra trail races.

The following video was taken from his blog and he is here to discuss the importance of marathon speed training in ultra trail races. Enjoy the video.

So, lace up, get out of the door and run!

Balke Test


After some researching on my running books and on the Internet, I found out that the evaluation run that my coach did to me prior to my speed training 4-5 years ago was the so-called “Balke Test”.

The Balke Test is a way to measure one’s VO2 Max. VO2 Max is the maximal rate at which oxygen can be brought in and used by the exercising muscle. It stands for ” Volume Of Oxygen Uptake” which is simply described as the body’s maximum capacity to transport and utilize oxygen while running. It is expressed in “milliliters of oxygen per kilogram of body weight per minute” If you have a higher number of VO2 Max, the better for you to run faster and more efficiently.

In order for a runner to undergo the Balke Test, he needs an oval track, a stopwatch and a calculator. The following are the steps in undergoing the test:

1. Go to an oval track. After a thorough warm-up, run as fast as you can for 15 minutes, covering a distance as much as possible. Be sure to run on the most inner lane of the oval track as it is measured as 400 meters.

2. Record the number of laps that you have covered plus the extra meters. Multiply the number of laps by 400 meters and then add the extra meters you covered after the last lap.

3. After having the number in meters, convert the number to meters per minutes by dividing it by 15. For example, if you covered 6 laps & one-half, multiply 6 laps by 400, then add 200. The distance covered in meters is 2,600 meters. Divide 2,600 meters by 15 minutes and the result is 173.3 meters per minutes.

4. From that 173.3 meters per minute, the first 150 meters/minute is equivalent to 33.3 ml/kg/min.

5. The remaining 23.3 is then multiplied by 0.178 and added to the base of 33.3. So, going back to our example, 23.3 X 0.178 = 4.14. If the base 33.3 is added to 4.14, the result is 37.44 ml/kg/min or VO2Max.

This means that your current aerobic fitness is 37.44 and it serves as your baseline VO2Max.

In the books “Hansons Marathon Method” & “Jack Daniel’s Speed Training”, you can find chart that would recommend ones target pace in Interval Training, Tempo/Threshold Runs, and Easy Run.

You can apply the Balke Test again on the middle of your training in order to check your progress in terms of your pace and speed to cover a certain distance.

You can also refer additional information on the Balke Test and the recommended paces on your speed training by browsing on Google.

So, lace up, go out of the door and run!

Balke Test On The Oval Track
Balke Test On The Oval Track

(Source: Hansons Marathon Method by Like Humprey With Keith & Kevin Hanson)

Pictures Of The Week #21


Thank You Lord For The Strength!
Thank You Lord For The Strength!
On The Feast Of The Black Nazareth
On The Feast Of The Black Nazareth

Little Acts To Nature


In our trail runs in my “playground” with my training partner, Dannin, we always have something to do for the trail aside from running. It is either we pick-up plastic wrappers of candies or biscuits or cigarettes or any kind of trash; remove dried twigs or branches on the trail; cut grasses and branches that block one’s view of the trail; or clean the waterways in streams and rivers along the way.

Dannin Removing Dried Twigs & Leaves On Waterways
Dannin Removing Dried Twigs & Leaves On Waterways

In our latest run, Dannin and I cleaned and removed the debris/dried leaves that were accumulated on the waterways of the rivers and streams where we usually cross or pass. There were two rivers which we cleaned and it improved the continuous flow of water from the higher ground to a bigger pool where anybody would take a dip or swim.

With the better and continuous flow of water of the river, we are preventing the presence of insects and mosquitoes where they could breed and multiply. It would also prevent the river from overflowing to its banks which would result to flooding in populated areas or for the river to create another waterway which would lead to more erosion of earth and movements of rocks.

Another Stream To Clean From Debris
Another Stream To Clean From Debris

It did not take us for ten minutes to clean each river but such simple and little act to nature would give more protection to the population in terms of preventing diseases (due to the presence of mosquitoes) and maintaining the natural flow of water to the lower grounds, thereby, preventing flooding and erosion.

Deeper, Cleaner Water Pool Where Everybody Would Swim Or Dip
Deeper, Cleaner Water Pool Where Everybody Would Swim Or Dip

If you happen to hike or run along the hills and mountain trails, find time to exert a little time and effort to help and conserve nature.

So, lace up, get out of the door and run!

Evaluation Run (2014)


I remember those days when I was doing my speed training in preparation for my half-marathon & marathon races in 2009. I had a structured training program which was supervised by two running coaches of the Elite Team Bald Runner. Before I was given a speed training program, I was asked by my running coaches to have an evaluation run first. The evaluation run was done on an oval track.

I was made to run on the oval track for thirty (30) minutes with my best effort and from the result of the distance I could cover, my coach would be able to determine my target pace for an intense interval training, threshold/tempo run, and easy run in order to make me run faster in a marathon race.

@ The Remy Field Oval Track, Subic Freeport
@ The Remy Field Oval Track, Subic Freeport

Last Monday, January 6, I did exactly what I did 4 years ago with the purpose of developing more lifts and number of cadence to my knees and feet. I started my run at 8:00 AM when the sun was already high above the horizon. The weather was cool with a moderate strong cold breeze coming from the west which is the location of the sea.

I used the lightest shoe from my arsenal of trail shoes, the Helios of La Sportiva. And running outfit were my regular running shirt and Adidas Running Shorts.

Without much fast runners on the oval track, I positioned myself on the most inner lane of the oval track. I finished my first lap in 2:10 minutes; second lap in 4:11 minutes; and after 4 laps (one mile/1,600 meters), I clocked a time of 8:43 minutes! Not bad!

I started to slow down after I finished 10 laps and fought the need to hydrate myself. At exactly 30 minutes of running, I was able to run 13 laps and 300 meters. I had to walk for another lap for my rest and recovery. The total distance that I was able to cover within 30 minutes was 5,500 meters or 5.5 kilometers. My Average Pace was 5:27 minutes per kilometer.

Still In Good Running Form
Still In Good Running Form

Four years ago, I could run 15 laps plus some change/extra meters. My older age (plus 4 years) had greatly diminished my speed/average pace plus the fact that I’ve concentrated so much in my ultra distance runs and trail running. It is my plan now to make myself to run faster this time by using the result of my evaluation run.

There is a need to incorporate more interval speed training and tempo runs in my ultra trail running. In the meantime, I will have to visit the oval track once a week and do my tempo runs on the trails of my playground. I hope I would be able to lower down my average pace to 5:10 minutes per kilometer in 4 weeks! Of course, I would also tell you what speed training I will do in order to improve my average pace in this blog.

My evaluation run last Monday officially started my training program for my 2014 Ultra Racing Season.

I suggest you can do this evaluation run if you want to know where you want to start to make yourself run faster, whether in trails or in road.

So, lace up, get out of the door, and run!

Lighter Means Faster
Lighter Means Faster

New Year’s Day Run


(Note: Thanks for reading and sharing my previous post, “Haters”, as it got 1,718 hits yesterday and shared for almost 300 times on Facebook and Twitter. Keep on reading my posts with the hope of being motivated and inspired to run.)

On the first day of the year 2014, I went out for my first trail run workout for the year. In the company of my running partner, Danin, we started our our run at 10:30 AM and it was hot and sunny but the quality of the air is very clean as there were no firecrackers in the mountains where I usually call my “playground”.

The trail was very dry because of no rains for the past weeks in the area. There are parts of the trail that have loose soil that made my run softer and comfortable to my legs and knees. As soon as we reached some higher grounds, I could feel a cold wind that blows behind and in front of us. We did not feel the heat of the sun on the exposed portions of the hills and mountains due to the colder breeze that is coming from the sea and the neighboring vegetated areas.

DSCN4630

It was time also to visit the people who resides along the trails and greet them for the new year. Mang Mario, my friend who has a farm with mangoes and coconuts, was there in house and it is always the place where I would replenish my water supply and take a short rest or time to eat some of my trail foods.

As we left his house, it is the start of the more challenging inclines of the course where we have to reach three peaks which forced us to do brisk/power hike to reach each peak. Once we reach each peak, we continue to jog on vegetated trails and try to watch out for snakes crossing our way. Sometimes, we would see a group of monkeys as we reached the edge of the forest on the nearby higher mountain.

DSCN4637

When we reached the highest point of the course, we had to eat our trail foods which consists of Chinese Tikoy and Croissant from Bread Talk. It was a brief break for us as we were trying to improve our running time to complete the course. Once we finished our snacks which served as our light lunch, we were on our way back to where we started.

It seems the decline and flatter portions of the trail were very easy but the heat of the sun was taking its toll on us. We have to hydrate some more and continue to slog it out with smaller strides but consistent pace.

DSCN4663

Patience, Consistency in pace, Focus and Determination brought us back to the last stream/river we have to cross before we reached our Finish Line. After a few minutes, we reached the place where we started with an improved finish time. It was an improvement and faster by 5 minutes from the last recorded PR time that I had in this loop course and I was happy to have made an improvement and progress.

The loop course has a distance of 26.5 kilometers and we were able to finish it in 4:45 hours. A great improvement since we discovered this route in July last year where we were able to run, hike, and jog through it in 7 hours for the first time.

The conclusion is that I am getting faster and stronger in trail running!

So, lace up, get out of the door and run!