Team Bald Runner Members won in their respective Age Category in yesterday’s SPEEDO Aquathlon held at the ULTRA/Philsports Swimming Pool & Oval Track/Roads. Rosalina “Ting” Pascual won as the Champion in the 40-44 age category. Javy Olives aka Tri’N Hard also won as the Champion in 30-34 age category. The Aquathlon event consisted of 1,000-meter swim in the sports complex swimming pool and 3-K run along the roads of the ULTRA compound. Congratulations, Ting & Javy. Hardwork , Patience & Discipline really made you as champions!
In the 2009 Baguio-Benguet Flower Festival 21K Run held yesterday in Baguio City, Elite members of Team Bald Runner Cresenciano Sabal won as the Champion Overall and Male Category and Ailene Tolentino won as Champion Overall in the Female Category. Congratulations, Cris and Ailene.
Team Bald Runner expresses its thanks and appreciation to Jonel aka Bugobugo85 and Arman Fernando, our “Runabout” veteran and lead runner, for supporting the transportation and accommodation requirements of the Elite members to Baguio City. Mabuhay kayo, Jonel at Arman!
At the 2009 Resolution Challenge held in SM Mall of Asia (MOA) 10K Race, Elite Team Bald Runner’s Cresenciano Sabal won the Championship with a time of 30+ minutes. Another Elite Team BR’s Alley Quisay won the 1st Runner-Up with a time of 31+ minutes. Rene Herrera, Gold Medalist in the past ASEAN Games 3,000-meter steeplechase placed 2nd Runner-Up. This is the second time in road races that members of Elite Team Bald Runner defeated a member of the RP Athletics National Team. In the Female Category, Ailene Tolentino and Anna Vargas of Elite Team Bald Runner won 1st Runner-Up and 2nd Runner-Up, respectively. The Female Championship in the 10K went to Mercedita Manipol of the RP Athletics National Team.
In the Resolution Challenge 5K Run, Gerald Sabal of Elite Team Bald Runner won the Championship with a time of 15:55 minutes. Oher members of Elite Team BR, Rene Desuyo and Jujet De Asis won 2nd Runner-Up and 3rd Runner-Up, respectively. In the Female Category, Marecil Maquilan won the Championship.
At the Happy Run 15K which started & ended at The Fort, Jose Mari Javier of Semi-Elite Team Bald Runner placed 6th Overall and won 1st Place in the Age “C” Category (30-39) with a fast time of 1:08:10 hours. Mayo Rodriguez of the Semi-Elite also placed 5th Overall with a time of 1:08:01 hours. Another Semi-Elite Team BR member, Jonel Mendoza aka Bugobugo85 who placed 12th Overall with a time of 1:08:20 hours and barely missed getting 1st Place in the Age “D” Category by 40 seconds from the 1st Placer. Coach Saturnino Salazar also finished the 15K in 1:08:40 hours while pacing and reminding the members to be “light & fast” with their midfoot strike and stride frequency.
The rest of the Competitive Team (about to become Semi-Elite) Bald Runner members: High Altitude, RunMD, Tri’N Hard, Banana Running, My Iron Shoes, BroJ & Baby, Jay Lee Cu-U, Jody Jacinto (whose finish time is in the Female Category), Nino Ramos, Charlie Chua, Gold’s Gym’s Power Runners, and the rest of the “Hardcore-Concerned” Runners, were able to improve their PR times in the 15K distance. Congratulations, guys!
The Bald Runner is just an ordinary runner and pays attention to announcements that The Happy Run had closed its registration as early as Thursday afternoon. So, there is no point of forcing the issue even if my staff were trying to communicate with the race organizer for the accommodation of my son who is visiting from the United States and myself. But I was surprised to learn that the elite members of Team Bald Runner are running the Resolution Run at MOA. So, I decided to run with the elite team for the Resolution Run this morning together with my son.
The Running Father & Son
My son, John and I arrived at the MOA grounds at least one hour before the start of the race as Maj Espejo handed to me our race packets. The surroundings was still dark but the breeze coming from the sea was so refreshing and cold that I had to wear my sports jacket while having my slow warm-up jog along the wide streets at the back of the MOA. I decided not to bring my water belt this time and planned to slow down at least on two water stations for my “water breaks”.
40 Seconds Before The Emcee Said, "GO"!
The race started at 6:04 AM with about 500 runners where all the race distances (10K, 5K & 3K) were mixed together. But I found out that there was no problem with the mixed start at one time as the street was too wide for all the runners. I have to say that the EMCEE and the Public Address System were better than the last two races I’ve joined. The voice of the EMCEE gave some sort of a relaxing mood for the runners and the music (hip-hop) were pleasing to my ears. There were no program and speeches or unnecessary remarks from the EMCEE. He just announced that there are 40 seconds before the start of the race and before we knew it, the EMCEE just said “GO!” and off we went to our 10K run.
I was serious in my run while my son was having fun!The Route Was Flat & FastFinally, We Got Separated From The Main Group
The route is relatively flat and fast as it went along the road parallel to the Promenade area at the back of MOA and the route took us to the PICC area up to the Sofitel (Philippine Plaza) Hotel and made our turn-around infront of the Film Academy Center Building where the marshalls gave us one ribbon colored blue and took my water sip on a water station located near the turn-around point. Going back was easy but we have to pass along the road where the “Globe” is located infront of MOA. The presence of the plying buses and vehicles made most of the runners to slow down as we tried to run directly as much as possible to the next corner or pavement of the streets. This is the only disadvantage I could see in running wide streets, it is hard to visualize which part of the road you have to run in order to mnimize distance up to the next road where you need to turn (to the left or to the right) towards the finish line. When I knew that I had only the last kilometer ahead of me before the finish line, it was the only time that I looked at my watch and I was surprised to see that my GF had registered 40+ minutes. On the last 400 meters, my son passed me and reached the Finish line at 43:18 minutes (in his GF 405) and I finished the race in 43:30 minutes (in my GF 305).
John Passing The Finish Line In 43:18 Minutes. He admitted that this is his 1st 10K Race in his running career after finishing the Los Angeles Marathon For Four (4) Times.BR Passing The Finish Line
The distance registered in my GF 305 was 9.6K (short by 400 meters). Even if I ran an additional 400 meters with my average pace for the last kilometer, I could have finished the race in 45:15 minutes. My average pace for the said race was 4:32 minutes/kilometer (as compared to my last week’s pace of 4:37 minutes/kilometer in the PSE Bull Run). Which means that I was able to improve my time for the 10K distance for almost one minute for this race. Whoaaa! Another PR again!
A Picture After The Race. Finally, This Race Made My Son As An "International Runner"
So, for those “stalkers” to the Bald Runner, if only I could have joined you in the Happy Run 15K, you might not have any chance of passing me along the way. According to my Pace Race Chart, with my 10K Finish Time today, I should have finished the race in 1:07:40 hours. Ha! Ha! Ha! Even with those hills at the Happy Run, I’ve really prepared and practiced on the same route last Friday morning together with my son.
Evaluation on the 2009 Resolution 10K Run
The Good
1) Nice EMCEE and Public Address System with good music. The sounds were pleasing to every runner’s ears!
2) Wide streets with less traffic.
3) Abundant water station & water supply along the route and at the start & finish line.
4) No unnnecessary program before the start of the race.
5) I still consider the start time as punctual.
6) No “traffic” of runners at the Finish Line
7) I got to know more runners from the Manila area. More runners are calling me “Idol”.
8) It was a simple and decent race. No “commercial booths” for runners. I simply call this race as “Run, Finish, & Vanish” Race!
9) Definitely, there were no “walkers”.
The Bad
1) I did not see any digital clock/timer.
2) Lack of Marshalls at the PICC Area as there were so many turns along the streets.
3) As always, no kilometer markings.
4) I did not know if there was a booth where I could claim my certificate of completion.
The Ugly
1) There were so many runners making “shortcuts” on the streets of the PICC area.
2) Some of the lady elites got lost on the 5K turn-around point.
3) The foul odor as one passes the bridge along the Macapagal Avenue. My son’s sense of smell was “jolted” by the stench on the said river. He said that he nearly “threw-up” while running along the bridge.
Overall Rating For The Race: 85%
Lessons Learned:
1) Register early in a race where I plan to run.
2) “Speed” Training is really producing its results on my road races.
3) Recovery & Body Adaptation—After reducing my weekly number of kilometers I’ve finished from 127 kms to 72 kms last week, I further reduced my running totals for this week to 65 kilometers for my body to recover and adapt to the training. However, the “speed” training session last Friday afternoon (even if it was raining hard, remember?) prepared me for a faster pace in today’s race.
4) Supplementary Weight Training—I had two workout sessions at the gym this week where I concentrated my time to my chest, shoulder, and core muscles.
5) Protein Drinks & Vitamins & Good Diet—All those pains and soreness simply vanished by consistently taking my protein drinks, Vitamins, and proper diet with more vegetables, fish, and “tofu”.
6) Massage—I did not have my massage for this week. I could not imagine what could had been my time if I had my regular massage for this week (before the race).
7) Racing Attire—Using a runner’s short with side-slit or running compression shorts during this 10K race did not make any difference at all in terms of comfort and speed.
After getting the permission from my friend and fellow-Ilocano, Lakay Felipe Dumpit aka Kinderdorf, I am going to post this article which came from his blog. The post was initiated from an e-mail of Lito Evite which is self-explanatory. I hope the race organizers, sponsors, the officials of PATAFA, and runners will be able to read this post and this will encourage them to be observant on these concerns and feel free to post comments relative to this letter/post.
….Is the “Patakbo Sa Kabundukan” held in Montalban, Rizal last Sunday, 21 December 2008
But I Improved My Time by 3:15 minutes for the 21K distance from my last 2008 Adidas KOTR 21K Run’s fnish time.
From the Race Bib, to the Emcee, up to almost everything, the race was poorly planned, prepared and implemented. The distance for the 21K was accurate with at least 400 meters in excess as registered in my GF 305. I can safely call this road race as the “Askal Run” but the presence of the Hardcores/Team Bald Runner made this race as a road run to evaluate and assess their “speed” training at the ULTRA Oval Track for the past weeks. All the members of the Team Bald Runner, to include the elite runners, performed better and improved their finish times. I finished with a time of 1:45:40 hours.
UP ICTUS Centennial 10K Run @ UP Diliman–14 December 2008
I did not run last Thursday and Friday because of the rains and Friday afternoon was supposed to be my scheduled running workout with the Team Bald Runner’s “speed” session but I had to attend to a Christmas Party of the Fort Striders Club, Inc as their Guest of Honor and Speaker. I will post a separate story about this party with a well-established running club in Metro Manila. The rainy situation of Thursday gave me the chance to go back to the gym for the second time this week and another gym workout last Saturday early evening. My gym workout this week was my way of coming back to strengthen my core and upper chest muscles after almost three months of not going to the gym.
Without any running workouts for the past 3 days, I felt I was sluggish since last night after my gym workout. I woke up at 4:15 AM and did my pre-race preparations before proceeding to the UP Campus in Diliman, Quezon City for the UP ICTUS Centennial 10K Run. I arrived at the Assembly Area at 5:20 AM where my staff, Captain Espejo, handed my race bib. After a brief warm-up run and stretching, I could hardly perspire (maybe, because of the cold weather) but it took me two times to pee before I entered the starting area. Before the race started, I saw some of the student-runners of Team Bald Runner’s “speed” training and I knew this road race was their “evaluation” run for them to find out if their training is really working.
Maintaining his good reputation of starting his races promptly on the scheduled time for the race to start, Coach Rio fired the starting gun at exacly 6:00 AM for the 10K run. As compared to last week’s 25th RUNNEX 10K run, I started my run slowly making sure not to pass over or slower than my 100% effort (4:51 mins/km pace) and be able to have a “negative” split time for this race.
After running for the first 100 meters and trailing about 20 runners infront of me, the road marshall stationed infront of the Oblation directed us towards the Entrance Gate of the Campus while the rest of the runners ahead of us just continued to follow the road towards Roxas Road, missing the distance of about 200 meters! This incident slowed me down but I kept on my relaxed pace although I was already cursing in my mind why Coach Rio would change the route on the race day which was totally different from the race route published on a paper enclosed with the race packet and the same race route published in his website. Sometimes, it derails the strategy of a runner if a sudden change in the route is implemented few hours before the start of the race. However, this was a minor problem as I kept my pace faster than my 100% effort.
My pictures were all “blurred” because I was too fast for the automatic shutter speed of my digital camera!
I hope PhotoVendo has better pictures of me running this race.
Except for the jeepneys and other vehicles passing along Quirino Road and along the road in-between Palma Hall & College of Education and lots of joggers and slow “walkers” along the Academic Oval Road that slowed down most of the runners, the race was orderly, well-managed, and filled with the required water stations along the race route. Going around the 5K-loop for the second time was never a problem as I could see the students in our “speed” sessions were gaining distance on me and I was happy that they were running faster this time!
As I passed the finish line, I pressed the Stop button of my GF 305 and it registered a time of 48:28 minutes but the distance registered 10.39 kilometers. It is almost one lap of the Oval Track extra distance for the 10K race. Last week’s 10K race had an extra distance of about 240 meters with a finish time of 48:32 minutes with an average pace of 4:44 mins/km. For today’s race, my average pace is 4:39 mins/km. From my computation, I could have finished today’s 10K in 46:45 mins which is an improvement of 39 seconds from my adjusted time in last week’s 25th RUNNEX 10K Run.
A surprise PR finish time of Jonel aka Bugobugo85 for this race! The “speed” sessions really work and produce postive results.
I was surprised to hear the voice of Jonel aka Bugobugo85 on my back as I tried to mingle with the other finishers barely few seconds after passing the finish line. He said that his “speed” program is really working and he personally thanked Captain Ferdie Espejo for his “quantum leap” of improving his finish time for the 10K race. Congratulations, Jonel!
Philip aka Foreign Runner, BR & Capt Ferdie Espejo during the awarding of the “1,000-Km Club” Finisher’s T-Shirt
Philip aka The Foreign Runner, another student of the “speed” session, improved again his finish time and won the Championship Overall Category for the 10K Race. I also awarded him his much-delayed and well-deserved “1,000-Km Club” Finisher’s T-shirt.
I went home happy because of my improvement but I could had been happier if there had been awards for the Age Category which I was hoping to get another podium finish. Well, there are more road races to come!
Hardcore Group/Team Bald Runner Members
Bald Runner with Dingdong “Sergio” Dantes after the 10K Run
Race Report: 25th RUNNEX Executive Classic 10K Run @ UP Campus
This famous race among professionals and executives was my second race last year after resuming my running career after years of not joining road races and running long distances. It was my first time then to run inside the UP Campus and I planned to improve my time from the 2007 Animo Run held at Mall of Asia with a time of 55+ minutes for the 10K race. In last year’s RUNNEX Executive 10K Run, my Casio Watch registered a time of 52:07 minutes and placed No. 22 overall. I did not win any award or raffle gift after the race.
Last month, I requested my staff to register me for this year’s 25th RUNNEX Executive 10K Run with the thought of improving my last year’s finish time for the 10K distance and at least, have a chance to be called to the stage for the podium honors. After those “progression” runs and speed runs at the ULTRA Oval Track, I know I could attain my objectives for this race. I wanted also to surpass my 100% effort (as a result of my speed’s “diagnostic” test run) which is translated to 4:51 mins/km pace in this road race.
With Amado aka reineir6666, the Race Walker who is slated to compete in a 12-Hour Race Walking Event in Kuala Lumpur, Malaysia this coming 13-14 December 2008. His training included daily 2-hour intense race walking at the ULTRA Oval Track and weekend road races in Metro Manila. Good luck, Amado!
I arrived at the UP Campus at 5:35AM and I started to have my warm-up and stretching. A group of runners from the Fairview Running Club called my attention and requested some photo-ops with me while I was having my warm-up. It was nice to see these runners who had been serious in their training and always present in almost all the races in and outside Metro Manila. I also had a chance to meet, chat, and have some photo-ops with Amado, the Race Walker; Annalene aka The Meek Runner and her husband. After some announcements and information about the UP Campus and about the route of the race, the National Anthem was played and we were warned that the race would start in 5 minutes.
At the Start Area, I was beside Totoy Santos who was one of the top 10 finishers of the 10K race.
As scheduled, the 10K race started at 6:30AM and the other lesser distance runs started later after few minutes. As soon as the gun went off, I immediately took my running space and started to maintain my 100% effort pace only to find out that my GF 305 was registering a faster pace. My pace became faster at 4:28 mins/km on the 2nd kilometer and I felt comfortable. Runners who overtook me on the 1st kilometer slowed down and I just maintained my pace with the thought of not slowing down less than my 100% effort speed. My 100% effort is pegged at 4:51 mins/km and I don’t want to be slower than this pace during the race.
I was about to finish the 1st 5-K loop at this point with a pace of 4:29 mins/km
As the race progresses and the 10K runners would run twice in a 5K-loop, my GF 305 registered a time of 23:00+ after the 1st loop and I was confident that I could improve my 10K finish time and maintain a pace faster than my 100% effort. Two runners from the 34-44 yrs old age category passed me before the Km-6 mark and I tried to keep pace with them up to the finish.
This picture was blurred as my pace was faster than the shutter of the camera!
A day before the race, I went to the UP Campus to run one loop of the race and I was surprised to see my GF 305 registered a distance of 5.12 kms and from there I expected that the distance of 10K race would be longer. True enough, I finished the race in 48:27 minutes for the distance of 10.24 kms (GF 305 data) and placed No. 15 overall. However, after deducting my time in running the excess of 240 meters, I could have finished with a time of 47:19 minutes! Comparing from my last year’s results—finish time of 52:07 and placing No. 22 overall—this road race resulted to a faster time, shaving my time by 3:40 minutes and placing among the top 20 overall finisher.
Looking at the data registered by my GF 305, I finished the race with an average pace of 4:44 mins/km which had surpassed my 100% speed effort of 4:51 mins/km and minimum/maximum Heart Rate of 158/170 bpm. I think Coach Ferdie should give me another “diagnostic speed test” for a new finish time goal.
A pose at the stage/podium as Champion in my age category with Mr Disini, the President of the RUNNEX Club
To top it all, I won as the Champion (again!) in my age category and earned another walk to the stage for the podium honors and a Champion’s Medal.
Tips For Pinoys Running The Singapore/Macau Marathon
1)Think Positive—After training for so many months, you are going to Singapore for the sole purpose of running the 2008 Standard Chartered Singapore Marathon and your goal is to finish it. Whether it is your first marathon or not, you must come home with you the bragging rights that you have finished the marathon distance, an international marathon race at that. You should think as a “warrior” who have trained; honed his skills; developed a strategy; and have the desire to win the battle. Remember, the enemy here is yourself and the route. Don’t be pressured by the other runners as they might ruin your established and planned strategy and your desire to finish the race..
2)Stick to Your Race Strategy—If you have trained in your long steady runs for a faster first half than the last half of the full distance you ran, then you are doing a “positive-split” and if you are comfortable doing this kind of strategy, then do it. However, if you are slow starter with a slow pace on the first half and you get faster on the last half of the distance, then go for a “negative-split”. But mostly, I recommend the even-pace strategy basing from my past experience running the marathon distance. Knowing your training “average pace”, you have to stick to such pace, plus or minus 15-30 seconds. The other variation of the even-pace strategy is to be able to divide the marathon distance into segments like every 10 kilometers—making the distance into 4 segments with every segment being designated with a time to finish it. For example, if you are running an average pace of 5:30 mins/km, you should be able to reach the 10-K mark within 55 minutes or less; you should be able to reach the 20-K mark within 1:50:00 hrs, and so forth up to the 40-K mark. If you want to divide the marathon distance to 5K segments, you can do it, too! But be sure to to reach such distance within the time you have planned.
3)Stick to your training “routine”—You should be able to stick to your training and pre-race “routine” here in the Philippines. We will start with your running kit/apparel. Be sure that you had been using your running kit (shorts, singlet, running shoes, sunglasses, Ipod, visor/cap, etc) during your training and previous road races. Remember, you are going to Singapore to run & finish the marathon, not as a Fashion Model and/or Elite Runner sponsored by a Shoe & Sports Apparel Corporation! It should be a part of your morning pre-race routine to have your BM (Bowel Movement). Drink something “hot”—coffee, tea, milk, or chocolate so that your digestive system will force your waste to come out! I’ve been doing this during my entire life where a BM done once I wake up gives me a “non-stress” day ahead of me. After taking your crap, take a shower to make you cooler and more relaxed. Wear your running kit making sure to put/apply petroleum jelly or Body Glide on your groin area and upper arms (& nipples, for men) where chafings usually occur. If you are staying in a Hotel with a free breakfast, forget your buffet breakfast and stick to your “pre-race routine” or else you will have some problems along the way. You will have the time to eat a lot after the race. This is what I eat for breakfast before marathon races. I usually eat one serving pack of instant Quaker Oatmeal mixed with hot water; one boiled banana or ripe banana; one hard-boiled egg with little salt; and one cup of Ensure. Don’t forget to drink water while on your way to the Starting Area.
4)Stay “light”—Wear a running kit that is light—light shoes & socks (that is your training or racing shoes & socks you had been using in past road races!) and light shorts & singlet. Leave your water belt behind. You are running in a “First World” country and I am sure the water stations are filled with “clean” water and sports drinks! I suggest you leave also your Ipod, cellphone, and camera in your room or car. These are additional weights to your body while running.
5)Sports Gel & Sports Bar—With my past experience in ultramarathon, marathon and trail running, I value the presence of sports gel or “GU” and/or sports bar inside my shorts’ pocket. My son and daughter, John & Jovelle, taught me a technique on how to carry at least four (4) pieces of “GU” while running. You can follow the following steps—(1) Punch a hole on the uppermost part of the packet, (2) Insert or tie a rubber band on the hole, and then (3) Insert your hand on the rubber band with the band staying on your wrist. The tied “GU” should either be dangling on your wrist but I suggest you should hold the “GU” with the palm of your hand while running. If you want to drink water, just release the “GU” from your hands and let it dangle on your wrist while you are holding your drinking cup. I usually take in one (1) “GU” (my first) at least 10 minutes before the start. I take my 2nd GU at the 11-K mark; my 3rd GU at the 22-K mark; and my last at the 32-K mark. Eat the only Power Bar on your shorts’ pocket after taking in your last GU. These will give you the much-needed strength on your last 10K of the race. (Note: If you have time, buy “ROCTANE” by GU. It gives more energy than the ordinary GU as this is designed for ultramarathoners. It has more caffeine in it and it costs more!!!)
6)Water & Sports Drinks—Take a sip or two of water in every water station (without walking while drinking). You should be able to slow down your pace (but still running) when you pick up your water cup and be able to drink the water while running. I know that the Singapore Marathon will have a very long table where water and sports drinks will be available. If the water cup is being handed to you by the volunteers, it would be better to make a signal (look into the eyes of the volunteer) and lift your arm/hand towards the cup. Before reaching the 30-K mark, you should start drinking Gatorade or any sports drinks for the replacement of your electrolytes. Remember, take a sip or two of water in every water station along the route.
7)Muscle Cramps—If you feel you have the tendency to have muscle cramps on your legs, slow down with your pace and keep on running in a relax manner. If you have muscle cramps during the race, that means you lack the mileage in your training and distance for your long steady runs. It also means that there is tightness in your leg muscles. Make sure that you had your massage at least 2 days before the marathon race. If you could have experienced running at least 42K in your long steady runs or “runabouts” in your marathon preparations, you could have determined or tested if you have the tendency to have muscle cramps. Elite runners are silent and keep this their “secret”—they run at least 50K during their long steady runs! As I said, nobody is preventing you from running the marathon distance during your long runs. “Think out of the box” or better yet, “remove the box” entirely!
8)“Speed Training” Tips—After two weeks of speed training with the coaches of Team Bald Runner, the voice of Coach Salazar keeps on reminding me his tips which I haven’t encountered in running books and magazines and these are very basic. His constant reminders are—“run along a straight line” ( if a runner gains at least one inch every stride if he/she runs a straight line and if one stride is equivalent to one meter; a runner, at least, gains a distance of 42,165 inches for the whole marathon distance which is equivalent to 1,071 meters, that’s one kilometer, making you faster by more than 5 minutes; stay “light” on your footstrike using your midfoot ( you should be able to minimize the “heavy” sound of your footstrike with the ground while landing on your midfoot); establish and maintain a cadence of your stride ( I usually count 1-20 or up to 50, repeatedly, every 4 steps or simply play in your mind repeatedly, the words “New PR” or “Sub-4 Finish” as your running mantra; and take a direct route on curves and winding roads (your eyes should be set towards the shortest route along the road). There are other “reminders” or terms from Coach Salazar which could be explained better by him like “clawing”, “pawing”, “volting”, “braking action”, and others if you decide to attend our speed training.
9)Always look forward and maintain a relaxed running form—After running 20-25 kms, I have the tendency to experience some muscle cramps on my core muscles and legs if I try to turn my body/head to look on the runners beside me or on my back who are tailing me. During the Pasig River Heritage Marathon last February 2008, I experienced this situation as I turned my body looking at runners beside me and those on my back. It is hard to visualize how the body would be seen with the body moving forward while my upper torso would be turning to the right or left or even a more than 90 degree-angle turn towards the back while running. If I do these unnecessary movements, muscle cramps would occur. Since then, I see to it that I run without turning my body or my head and maintain a straight-look ahead of me.
To all the runners participating the Singapore Marathon and Macau Marathon, good luck and have a safe trip. I might not be able to watch you on the TV or monitor the webcast of this event on the Internet but I wish you a nice, enjoyable and memorable international marathon race. On this day, I might not be watching the DL Hoya-Pacquioa Fight but I will try to find out if NHK of TV Japan will be featuring a live telecast of the Fukuoka Marathon. By the way, if you have a chance to shop, buy your copy of the book, “Run Faster” by Brad Hudson.
What can I say? It’s a miracle! But this is a product of hardwork, commitment, patience, and discipline!
After a warm-up and the usual stretching, I met the “Hardcore Group” who planned to have a “fun run” (not as “bandits”) at the pre-designated place and we wished each other good luck. And we some photo-ops as Jonel aka Bugobugo85 was the overall planner of this event. Jonel aka Bugobugo85, Dr Joe aka The Loony Runner, Jerry aka High Altitude, Philip aka Foreign Runner, Jay aka Prometheus Cometh, Lester, George, and Nico were there.
The Hardcore Group turned their backs at the camera before the start but they earned their PR times and 42K Finisher’s Medal. These guys are really “funny & crazy”!
The race started at 4:27 AM and we joined the other Finalists for this MILO Nationas 42K. I had a brief “pep talk” to the runners of Team Bald Runner to include the defending champion, Cris Sabal, minutes before the start of the race. As the street was still dark, I just maintained my easy pace which I practiced on the oval track of about 5:30 mins/km and maintained such pace up to the finish line.
At Lawton Avenue going to Bayani Road…
The whole marathon was just an easy run for me without much pain with my leg muscles. I could not believe that I did not have any trouble along the way. I decided to run the race as light as possible—I did not bring my Nathan Water Belt; I used my NIKE Lunaracer with lightest socks that I have; and my first time to use my new “customized” Oakley glasses which I ordered from my family in California. For the first ten kilometers, I drank my water from the water stations and those hydration gave me the much needed water at the start of the race. Once I entered The Fort, my support staff was already there ready to give me bottled water and Gatorade drinks I needed. After coming from the Heritage Park and about to reach Lawton Avenue on my way back to the Finish, I asked my staff to hand me the oatmeal that instructed them to prepare. I ate the oatmeal on a styro cup, while running, and that gave me my much-needed source of energy for the last 11-12 kilometers!
Philip aka Foreign Runner was the 1st member of the Hardcore Group to reach the Finish Line!
Jerry aka High Altitude got also a sub-4 hr PR finish time on this MILO Marathon, his 2nd Marathon race!
Jonel aka Bugobugo85 and George of the Hardcore Group along Bayani Road. They got also their PR.
This guy was tailing me from The Fort up to Roxas Blvd but he was not able to overtake me up to the finish line. He had all those motorcycle escorts and cameraman beside and infront of him. He must be a VIP of MILO Philippines.
As I reached Roxas Blvd from Buendia Ave, my GF 302 registered a time of 3:20+ hours and Capt Espejo was there telling me that I could finish in sub-4 hours as the distance was only 4+ kilometers to the finish line. I just maintained my pace, reminding myself to run “on a straight line”; to be “light” on my midfoot strike; and stay relaxed. And these are the things that we are telling to our students in our speed training for the past two weeks!
Finally, the finish line was there! The digital clock at the Finish Line registered a time of 3:48:30 hrs but my GF 305 registered an additional time of 2 seconds. Later, I found out that I had an average pace of 5:29 mins/km for the whole race with a distance of 42.1 Kms.
The Hardcore Group; Capt Ferdie Espejo; Coach Satur Salazar; Team Bald Runner—Cris Sabal who won 1st Runner-Up Overall & Marecil Maquilan who won also 1st Runner-Up Overall. Each runner got a cash prize of P50,000.00
It was a nice run and a fulfilling one to end my 2008 running season.
I would like to mention my thanks to the female runner, Bib # F 164, who paced with me for the first 15 kilometers. You are really a strong runner!
To the Hardcore Group, they all have also their PR times for this marathon race and you will read their experiences and pictures in their respective blogs.
To those who will be going to Singapore for the Marathon this coming Sunday, beat my time and you will earn a 2009 Wall Calendar from Bald Runner! Good luck and have a safe trip!
Two months ago, the “Hardcore Group” came up with the idea to run the 32nd National MILO Marathon Finals as “bandits” as a way of redeeming themselves for not being able to attain their respective goals during the Metro Manila MILO Elimination Race last August 2008. Some of them did qualify but most of them joined the marathon race to gain experience being their first marathon.
After some exchanges of comments among bloggers, I suggested if there is a way that Mr Rudy Biscocho could accommodate us, the “hardcore group, as “qualifiers” through the efforts of my staff/coaches, we could join the MILO Marathon. After continouos requests to the race organizers, they finally decided to disapprove our request but gave me the privilege to run as a “qualifier”. However, the group had earlier registered themselves to run the 10K race but actually they will be running the 42K race. These runners will be running as “bandits” and this shows how “hardcore and crazy” these people are. I know these “bandits” will be making me as their “target to beat” during the race. Guys, I am sure you will beat me because you are 10-20+ years younger than me!!! However, if I beat you, you have to donate your running shoes for my project! Ha!ha!ha!
This marathon will be my third (3rd) one for this year and my 13th marathon in my running career. I will consider this race as my “specific-endurance test” to find out if my shift to running on the oval track and introduction to speed training have positive results on my marathon performance.
Race strategy? I am going to run an even-pace race of 5:30-6:00 mins/km but if I still have the strength on the last 10K, I might end up having a negative split for the race. The overall goal is to improve my finish time from my San Francisco Marathon and going for a sub-4 hours would be a miracle!!!
After this race, my training will be geared towards my training with the “Hardcore Group” and other marathon finishers for the 1st Bataan Death March 102K Ultramarathon Race on April 5, 2009.
To those who will be running the marathon race tomorrow, Good luck and enjoy the race!!! After the 1st Bataan Death March 102K Ultramarathon Race, I will be doing this…
Yes, President of the “Hardcore Group”!!! Ha!ha!ha! Since I copied this act from Jonel aka Bugobugo85, I will designate him as my “Campaign Manager”. Cast your votes and vote wisely!
Bald Runner
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