Just like in any sport, technology is coming into play as an edge over your opponent or competitor. In endurance sports like long distance running/ultra marathon runs, technology plays on the runner’s kit (shoes and apparel), nutrition, and hydration. This is in addition with the technology devoted on the running form and body/physical structure of the runner; and other training-related “ways and means” in order to win in a certain race.
In the newly-concluded Western States 100-Mile Endurance Run, interest had been focused on the training/preparation and the equipment/kit & nutrition that the Champion, Kilian Jornet, had used during the race. On the training/preparation, we all know that Kilian Jornet had been all around Europe and the world, so to speak, since his 3rd finish in last year’s Western States 100 to compete in ultra trail races and documenting his “Kilian Quest” as sponsored by Salomon. Last May, 5 weeks before the WS 100, he won and registered a course record for the TNF 100K in Australia.
Kilian's Shorts & Shirt (A close-up with my picture with him reveals its Gel pockets) Source: Competitor.com
In his attire during this year’s WS 100, we was wearing a loose “muscle shirt-type” upper attire which is colored white and combined with a loose trail shorts which has an inseam of about 3-4 inches. But if you noticed closely the upper white portion of his shorts, you could see a belt-type pocket all-around his waist where you can see GU Gels in it. It appears that the belt/waist portion of the shorts is lined-up with secret pockets where the runner can store/carry gels or powdered electrolytes. Wearing loose apparel was a way to solve the the hot temperature on the canyons along the route of the race.
I did not see Kilian using a hydration bottle when he reached the Placer Oval Track. He was not holding anything during his last 300 meters to the finish line. However, in his pre-interviews, he stated that Salomon had made a special hand glove water bottles for him which he can hold while running. Kilian was a victim of lack of hydration and electrolytes on the last quarter part of last year’s WS 100 as he experience muscle cramps. As you can see in his first attempt in the WS 100, he was not holding or wearing a hydration system during the race.
In an article at Competitor.com, the hand glove bottles were featured as shown below:
Hand Gloves With Water Bottles & Food Bars (Source: Competitor.com)
As for the running shoes, he used the lightest Salomon Trail Shoes which is considered as a prototype to be tested in the said race.
Salomon Trail Shoes (Source: Competitor.com)
And he was running without any socks!!!
Looking at the physical structure of Kilian, he was very light in weight. His height could be 5 feet and 6 inches with a weight of about 130-135 pounds. Using the lightest apparel and equipment and proper nutrition and hydration, could result to a well-trained and prepared athlete for the Championship in this race.
Of course, he has the Salomon Team on his “back and sides” to fully support and finance him just to be able to win the most prestigious 100-Mile Trail Run in Northern America.
This is an example and mark of what we call, “Sports Excellence”.
If you are wondering at what age he started to be trained and his exploits in the past, you can read his story and other related topics about him at www.kilianjornet.cat.
On the latest interview of Kilian Jornet after his win in the WS 100, you can read about his insights here at Running Times.
I have to break the monotony of the “West To East” Adventure Run by publishing this post.
It is time to check and update your running mileage!
I thought of this idea on the first week of February of this year. And I ordered at least 3 samples of purple-colored T-shirts and have them printed as shown on the picture below.
It's Time To Get To The Next Level!!!
My elite athletes and staff like what came out of the said idea. And I like it, too!
For you to have a piece of this, the mechanics still the same with that of the 1,000-Km Club where you could count the number of kilometers you have logged in your training and in your road & trail races, whether you are a runner, duathlete, triathlete, or a walker! Finish and be able to log 3,000 kilometers and the t-shirt is yours!
There is a catch though, each T-shirt will cost you P 250.00 each where a portion of it will go to the training fund of the Elite Team Bald Runner. Every T-Shirt being awarded will be a great help for us to raise funds in order to send at least two (2) of our Elite BR members to compete in the 2012 IAU Asian 100K Ultra Marathon Championship Race in Jeju Island, South Korea. Thanks for your support!
10:30 AM March 21, 2011/Laur, NE to Dingalan Bay, Aurora
Laur, Nueva Ecija is a small town where the National Highway does not pass on its Poblacion or center of the town. If you are travelling towards Gabaldon, NE, you could barely see the town as you need to turn left from a corner where the only Petron Gasoline Station is located. There are no common or popular commercial establishment or popular fastfood restaurants in the place. There was only one place where it serves cooked food and this was the place where I had my brunch with my team. The food was simple—sinigang na bangus, pork adobo, sauteed meat, and rice with fresh banana. The food serves its purpose as my source of energy for the day.
Viands For Brunch @ Laur, NE
I was on a relaxed mood after I finished my brunch and took my time to reach Km Post #145 which is only less than one kilometer away from the Poblacion. I knew that this will be my last day of my adventure run and very confident that I will reach my destination without any “issues” or accidents along the road. I just have to maintain the things that I’ve done for the past days and I let my body on “automatic” mode once I start my run. It was at the Kilometer Post where I wear my ASICS Gel-LyteRacer and my Gray DryMax Running Socks. After wearing and checking the accessories I need to wear, I started my run with a simple prayer and sign of a cross, a ritual I’ve never missed to do every time I start my run.
Trying To Vizualize Dingalan Bay Behind The Mountains
I am not a stranger in this place as it was part of my Area of Operations (AOR) when I was a Brigade Commander of the 7th Infantry Division of the Philippine Army. I always visit Gabaldon and Dingalan because it was our Advanced Command Post (ACP) whenever we had combat and civil-military operations in the mountainous and forested areas of these two towns. But times have changed since then. The roads are now cemented and well-built with the proper drainage and structured concrete bridges. More houses had been built along the Highway. There are already elementary and high schools built in most of the more populated barangays. And there are newly constructed and developed garden and water resorts in the area.
I was assigned in these areas for 2 years and 4 months. What I like with Gabaldon are their Onions! Gabaldon is considered as the Onion Capital of the Country. They cultivate and produce the white and the red onions. There were times when the price of these onions would go down to P 5.00 per kilo and a bagful (20 kilos) would only cost P 100.00! I usually bring some of these onions (in bags of 20 kilos) to Manila and give them as a gift to my friends, peers, relatives, superiors, and subordinates. Well, after a few days, they complain to me that they smell like onions already! On the other hand, the more smart traders/businessmen from Visayas and Mindanao would buy these onions when the price is low and have them transported to their “refrigirated” warehouses so that the freshness of the onions will be maintained even after months of being stored. And then sell them when they supply is low. It’s a good business!
My Reliable Patagonia Long-Sleeve Capilene Shirt & NIKE Running Shorts
On my last day of my run, I opted to use my ever reliable Patagonia Capilene White Long-Sleeved Shirt. This is the same shirt that I used in last year’s Marin Headlands 50-Mile Train Run. It is not tight but it gives me a comfortable feeling when I run. As for the running shorts, I used a NIKE running shorts which I bought (at a discounted price) in a NIKE Store at the Caltex Gasoline Station along the NLEX. The running shorts is nice and comfortable that I did not have “issues” on my upper inner legs and crotches. I was already confident that I really did not need the Adidas Tech Fit Compression Short for this particular leg of my adventure run. I wanted to appear in my pictures as a traditional runner! The DryMax Trail Socks is thicker than the ordinary running socks and it fits well to my ASICS Gel-LyterRacer. I have no worries if my socks will be wet from the water that I pour on my neck and head, and perspiration from my body that goes down to my legs. I knew these socks will not give me any problems with blisters.
@ Bato Ferry Bridge in Laur, NE
As soon as I started my run, the places that I passed and looked forward became familiar as I recall those times when I usually pass along this road going to Gabaldon and Dingalan. The scenery of the place is really amazing. This is the place where you could see clean and crystal clear flowing water on rivers. I’ve never seen such kind and condition of water on rivers that I passed in the provinces of Pangasinan and Tarlac. The mountains and hills are also amazing to behold. Although most of these mountains lack those thick forested areas, their size, formation and the different colors from their vegetation could give refreshing feeling to the eyes. How I wish these hills and mountains have trails where runners could walk and run. I hope to return to these places and talk to the locals and get more information about the trails on these mountains.
Running Towards The Mountains of Gabaldon, NE
I have observed that the road is clean from Laur to Gabaldon. I did not see any trash or unnecessary wastes along the road. Even when I reached the Poblacion of Gabaldon, I did not see any trash along the road. But what I’ve observed was that there are parts of the mountains which are burned. Burning the grass on the mountains had been an annual practice of the people thereat. The burning of the grass is a way for the grass to re-grow and the new grass growth is a good food or feed for the cattle in the area.
Another View of the River & Mountains From Bato Ferry Bridge Clean Air, Clean Road, Clean River & Beautiful SceneryEntering The Boundary of Gabaldon, NE (Take Note of The Onions On Top of the Arc)The Road & Scenery To Gabaldon, NE
I have to maintain my nutrition strategy during the run. I usually take a meal before my daily run as it gives me the necessary energy to last me for 1 1/2 to 2 hours and I don’t ingest any sports gel. I maintain my hydration strategy by drinking a sip of water evey two kilometers where my support have “leap frogged” ahead of me. This is repeated up to the time I reach 1 1/2 hours of running. After this, I drink one-half bottle of Sports Drinks and every 1 1/2 hours thereafter. If I feel hungry, I take those Nature Valley Sports Bar and/or Chips Ahoy Cookies. If there are fresh fruits, like banana or mangoes. I take them when I feel hungry.
Walking On Uphills
As for my running & walking strategy, I dropped using the Galloway Method of following a run-walk ratio religiously. I simply followed my ritual of running along the descending and flat portions of the road and simply brisk walking on the ascending portions of the road. However, I tried my best to quicken my average pace during the run. The counting of strides was still religiously followed most especially during those times when the heat of the sun and the cement were very challenging. The counting kept my sanity during the run. Of course, there are times also that I pray when I feel that I was exhausted.
Another Uphill AheadOnions Being Harvested Along The Side of the Road
In one of the legs/days of this adventure run, I tried a run strategy where I have to run hard on the early hours and sustain whatever strength I have left in my body in the later hours of the day. To be specific, I have to run 8 kilometers for the first hour; 7 kilometers for the second hour; 6 kilometers for the 3rd hour; and then maintain 5 kilometers for the 4th and succeeding hours until I end the run for the day. So, if I am going to run for 8 hours for the day, I would be able to finish at least 46 kilometers for the day. Nice run strategy but it really puts pressure on me. If not for the swelling of my left quads and the pain that goes with it, it would have been doable.
Red Onions Ready To Be Transported/Sold @ P28 Per Kilo
Due to my predicament after the Camiling-La Paz Leg, I maintained an average pace of 5 kilometers per hour but it became slower when I reached the uphills of Fort Magsaysay-Laur-Gabaldon-Dingalan areas. Although I was able to recover on the last two legs of this run, I did not think of taking the risk of increasing my pace on a tempo run mode but maintaining the LSD mode would be the nice decision for this adventure run. The goal is to finish this adventure run where I can still stand up and walk on my own and drive the support vehicle back to Metro Manila.
Another Version of "Marin Headlands" In Gabaldon, NE
For so many times, I’ve taken pictures of mountains that resemble the mountains in Marin Headlands in San Francisco, California in almost all the places that I passed through. I know for sure that that there are trails on these mountains and they could be used for trail running events in the future. I know for sure that once upon a time, these trails had been used by the insurgents and military patrols at the height of the government’s efforts to thwart the spread of insurgency in the country. Sometimes, I would think that trail running in some of the mountains in the country would drive away those insurgents to higher mountains and more forested areas. However, on the places that I passed through, these mountains are already cleared from the insurgents.
Crossing The Dupinga Bridge Where A River Resort Is Located
The challenge now is to find out the trails inside the Fort Magsaysay Military Reservation Area. This would be the best place to conduct an ultra trail running event in the future. I’ve been thinking about this while I was running through the places at Fort Magsaysay the previous day. It is doable and runners would be excited to experience an ultra trail run on a regular basis within the year.
The Entrance of the Resort Where I Slept Overnight
I was also thinking during my run to purposely travel from Manila up to Fort Magsaysay by taking the NLEX-SCETX-La Paz-Zaragoza-Santa Rosa-Fort Magsaysay Route to find out the travel time. Before the SCETX was constructed, the route to Fort Magsaysay would pass along the busy eastern towns of Bulacan and the southern towns of Nueva Ecija. Before, it takes 3 1/2 to 4 hours to reach Fort Magsaysay from Manila even if I take the shortcut route from Gapan, Nueva Ecija to the Southern Gate of Fort Magsaysay through Papaya, Nueva Ecija. I would say and suspect that Fort Magsaysay could be reached in 2 1/2 hours by taking the new route. I will try to prove if my suspicion is right in the coming days.
The Road After Leaving The Town of Gabaldon, NE
It was uneventful that I was able to reach the Poblacion of Gabaldon, NE. This town is the location of the Nueva Ecija University of Science and Technology. I had my pictures taken infront of Resort 8 where we stayed overnight before this day’s run. From that point, I had 5 more kilometers to the Poblacion of Gabaldon.
More Uphill Climbs On The Road Between Gabaldon & Dingalan
The road from Gabaldon to Dingalan has a distance of 12 kilometers. When I was still assigned in this place, the road was a dirt road with big boulders/stones protruding from the ground. Ordinary cars and vehicles would not be able to reach Dingalan because of the steep roads and slippery and muddy road. It was only those with 4-wheel drive transmission vehicles that could reach Dingalan from Gabaldon. But from what I was seeing during my run, the place had completely changed because of the first class highway where any kind of vehicle would be able to reach Dingalan
One of Those Flat Portions of the Road On Top Of The Mountain
Dingalan is the southern most town of Aurora Province and you need to travel through Nueva Ecija in order to reach the capital of Aurora which is Baler. Dingalan Bay is being planned to be the eastern seaport of the country and this could be the reason why the government constructed the SCETX as it would connect it to Subic Bay Freeport. A high-speed highway from Dingalan Bay to Subic Bay Freeport would cut the travel time of goods/materials from the Pacific Ocean to South China Sea or vice-versa, instead of the transport ships coming from the Pacific Ocean to go all the way south to the tip of Bicol region and finally going northwest to Manila Bay.
I am About To Touch The CloudsDestination Is Getting Nearer!
Dingalan Bay had been the source of Yellow Fin and Blue Marlin Tunas. When I was assigned in this area, a kilo of these fresh fish cost only P 45-50.00. My officers would buy by bulk (minimum of 10 kilos) and had the meat of the fish packaged and frozen into sashimi cuts. Whenever we have visitors from our Higher Headquarters and from our Operating Units, they were surprised when we serve them with sashimi with Wasabe Paste and Kikkoman Soy Sauce. I hope that those fresh catch tunas are still cheap at present.
Getting Colder In The Late Afternoon!A Brief Stop To Appreciate The SceneryFinally A Glimpse Of Dingalan Bay (Pacific Ocean) In AuroraPoblacion Dingalan & Pacific Ocean At Dusk
My "Last Downhill Run" In This Adventure Run
It was already dark when I reached the last kilometer post. After the usual photo-ops, I ran another 600 meters towards the Dingalan Beach. The Dingalan Beach within the edge of the Poblacion is full of black stones while the neighboring barangay farther south has a beach with black/dark sand. After a picture pose at the Dingalan Beach, I grabbed my Nathan Bottle that I carried throughout the Adventure Run on my Nathan Hydration Belt where the Salt Water from Bolinao Beach was placed and contained.
The Last Kilometer Post In My Adventure Run
Finally, at 6:20 PM, I slowly poured the Salt Water from the South China Sea to the waves of the Pacific Ocen. Mission accomplished. I was able to finish this “West To East” Adventure Run.
Finally Pouring The Saltwater From The South China Sea To The Pacific Ocean
We tried to look for a place to rest overnight along Dingalan Beach but because it was dark along the main road that goes to the Beach Resorts, I decided to go back to Gabaldon’s Stone 8 Resort for the night. However, as we left the Poblacion of Dingalan, we dropped by a restaurant/resort on top of a mountain which is 3 kilometers away and along the highway. The establishment is called Gina’s Place. The place don’t have any display of cooked food but we were advised to order the food we want. I ordered Sinigang Na Yellow Fin Tuna and Broiled Blue Marlin. It was worth the wait as the tunas cooked were fresh.
After our dinner, we were back to Stone 8 Resort. It is time to rest and recover.
Data/Information For the Day’s Run:
Weather: Hot but it got cooler in the later part in the afternoon and in higher elevation
9:45 AM March 18, 2011/From Camiling, Tarlac to SCTEX Entry/Exit in La Paz, Tarlac
I was able to sleep for 9 hours at the Royal Blue Hotel in Camiling, Tarlac and it was really a sound sleep. I felt energized again for the day’s run from Camiling, Tarlac up to the Kilometer Post where I could decide to stop to end the day’s run. The plan was to run leisurely without thinking of the number of kilometers that I have to finish for the day. I also started not to follow the Galloway Ratio of Run-Walk. I just simply ran an average pace of 7:30 to 8:00 minutes per kilometer and take a brief walk few meters before reaching my support vehicle. However, I maintained my ritual of walking the uphills and running through the downhills. My brief pit stops would last from 2-4 minutes and checking my blog through my laptop would last up to 15 minutes. And eating in those carinderias/road side eateries would last me for a stop/rest of 20 minutes!
After the usual “drill” upon waking up from bed, my team was ready leave the hotel for a brief breakfast at Jollibee. After breakfast, I was brought to the last kilometer post where stopped the previous night for the regular photo-ops as a part of the starting regimen of every daily run. I started my run at 9:45 AM.
@ Camiling, Tarlac: Start of the 4th Day
It seems that Camiling, Tarlac is the “melting” pot of the western portion of Tarlac Province. Once you pass along the commercial district of the town, you could see the slow movement of vehicles due to traffic. There was a parade of vehicles advertising some sort of Hog’s Feeds and a new business establishment for farm needs and supplies. It is also the crossroad of vehicles going to the central towns of Pangasinan and the western towns, too! So, vehicles and mass transport/buses coming from Manila and from the Western & Central Pangasinan would converge in this town. Due to the heavy traffic of the main road, I had to walk for about 2 kilometers on the sidewalk trying to observe the people, the vehicles, and the environment. It is good to see 2 PNP personnel manning the crucial intersection to see to it that the traffic is done in orderly manner. All the vehicles are moving but with a crawling speed, at least, all the vehicles are moving.
Running On The Gravel Sides of the Road
After two kilometers of walking and another right turn towards Tarlac City, I started my jog as I met a lot of vehicles coming from the opposite direction. The usual ritual during the previous run was followed—drink water every 2 kilometers where my support have advanced; drink sports drinks every 1 ½ hours; and eat solid food during my longer duration of pit stops. Just like in the previous days, I see to it that I have to urinate at least every hour and observe how my body is perspiring. Since yesterday, I opted not to take any Tylenol tablets to ease the pain on my running legs.
The road from Camiling to Sta Ignacia, the next town, and towards Tarlac City is famous for those rolling and long ascending and descending slopes that I have to force myself to walk on those ascending portions and run through the descending parts. It was a repetitive process to be doing this to preserve the strength of my leg muscles. On those walking breaks on the ascending portions, I would also count my strides just to be able to have a continuous rhythm and pace throughout those inclined portion. Although I was still on the right side of the road, I would go to the shoulders when I have my walking breaks. But on those descending parts of the road, I have to continue my running on the paved portion of the road. If there is white-line paint on the edge of the road, then this is the place where I have to land my foot during running. Those white lines are surprisingly rubberized that it has some bounce on my running shoes. There were lots of ascending and descending parts of the road for today’s run.
Leaving The Town of Camiling, TarlacRunning Alone On The Road...Again!
At Barangay Nambalan in Sta Ignacia, Tarlac, in front of one of those High School compounds, I passed by a group of students who were walking towards the direction where I was going. As I passed them, I waved my hands at them and they cheered at me and they were shouting words of encouragement. After 300 meters ahead, my support vehicle was waiting for me. While the group of students were walking behind me, I stopped at the support vehicle and started to have my “ritual”—drink and sit on my stool. As I was sitting and resting, the group of students reached me and one of them said,
Student: Uncle, adda met gayam napintas a lugan mo. Apay nga agtar-taray ka? (Uncle, you have a nice car and why are you still running?)
BR: Exercise ko lang daytoy! (I am doing this as a part of my exercise)
Student: Uncle, Ban-banogem lang dayta bag-bagim! (Uncle, you are just punishing yourself!)
BR: (Silent. No words to think of)
The student is smart and he has a point! After that conversation, I was already thinking of stopping my adventure run and go home to have my rest. But as a “warrior” I don’t want to be distracted in accomplishing the mission that I have set to myself.
Time To Eat...Shaded Road With Acacia TreesNice Road & Back Of A RunnerTime To Eat...Again!Time To Update My Blog...On the RoadEntering The Boundary of Tarlac City
I resumed my run and running and walking through the ascending and descending portions of the road that leads to Tarlac City. Later, I was already entering the city limits of Tarlac. The Aquino Bridge is the target to cross and I am already within the Commercial Center of Tarlac City! But something is bothering me on my feet. It seems that my feet are burning and I could feel that they are getting hot and had expanded. With one kilometer to go before the Aquino Bridge, I decided to stop by my support vehicle and changed my socks and running shoes. I opted to use the Adidas Adizero Mana for the day but it was my first time to feel such burning sensation and expansion of my feet after running with it for about 32 kilometers. I was using my ASICS running socks which I’ve been using for my long runs but I knew it was the shoes that was causing the problem. I immediately changed my socks with the local PUMA running socks which are thicker and used the always reliable stability-cushion properties of my ASICS Gel-Kayano 14 shoes.
Starting To Feel The Traffic In The City
After changing my shoes and socks, I was back on the road, crossing the Aquino Bridge, walking along the commercial district of Tarlac City and later I was already entering the road that goes to La Paz, Tarlac and to the SCETX Entry/Exit. As I was running along the La Paz-Sta Rosa Road, I felt I was hungry and decided to stop in one of the Carinderia/Turo-Turo Eateries. I ate a big bowl of Bulalo Mami/Noodle Soup with Ice Cold Coke. The simple meal energized me and I resumed my running.
It was already getting dark and the main task at hand was to reach the SCTEX entry/exit where I’ve decided to end the day’s run. I think I walked on the last 3 kilometers because of the heavy traffic on the said road, the dark sidewalk, and most of all, those gravel filled sidewalk where the foot hurts when I step on those big and small stones!
Last Kilometer Post For The Day
Finally, I reached my target, SCETX! At this point, I was already thinking of ending the adventure run and head towards Metro Manila. For today’s run, I was able to cover a distance of 45 Kilometers and in a Total of 175 kilometers in 4 days. I could feel that there was some pain on the mid foot portion of my left foot and my left knee was also in pain. After changing to drier clothes, I decided to look for a place where we could sleep with a Wi-Fi connection and I was back on my mission.
At La Paz, Tarlac"s SCETX Entry/Exit
After eating my dinner, checking in a cheap hotel with Wi-Fi Connection in Cabanatuan City, and taking a shower, I observed that the lower portion of my left quadriceps had swollen. I thought it was my left knee that expanded in size but as I compared it with my right leg, I could see and feel that it was my lower left portion of my quads (it connects to the knee) that have been bloated and had some pain when it is pressed by the thumb. It was my first time to experience this and I knew that I got it from those descending roads in Sta Ignacia and Tarlac City. I would say this is the description of ultra trail runners of what they call as “fried quads”. There is no panic! I told my support crew, Marlon, to put some ice in my ice bag and have it strapped on the swollen part of my quads and then to massage it lightly with Omega Pain Killer. And lastly, to remind me to take one Alaxan FR capsule before I go to sleep.
After 9-10 hours of sleep, the swollen quads had reduced its size and there was no more pain that I could feel on my quads. It’s a “Go” again for the 5th Day!
Some data/information during the day’s run:
Weather: Still hot but there are some places that were shaded with trees.
Distance: 45 Kilometers
Duration of Run: 9 Hours (due to more walking on the last 3 kilometers)
Average Pace: 5 KPH
Running Apparel: Team BR Technical Shirt; Adidas Adizero Running Shorts; ASICS Running Socks & PUMA Spots Socks; Local Buff; Headsweat Running Cap; Sunglasses by Ray-Ban & Oakley
8:45 AM March 17, 2011/From Brgy Socony, Bugallon, Pangasinan to Camiling, Tarlac
It was not too hard to look for a place to stay overnight. Just ask from the local folks and they will tell you where to go. After my run the previous day, I walked in one of the Carinderia’s on the side of the road. I asked for some Sinigang and they have Sinigang Na Baboy. I was surprised that they are serving Sinigang Na Native Na Baboy as seen from the black skin of the chopped meat of the broth. After 5 hours of running, the taste of a hot meal is simply amazing, coupled with an ice-cold Coke!
About 200 meters away from the Carinderia is a Traveller’s Inn called ACRO and from a distant sight, it seemed like one of those motels in Metro Manila. I really don’t care about the place as long as there is an air-con room with soft mattress with pillows and blanket and a shower room, the place is already perfect. Of course, the parking area is adjacent to the room and I was surprised that the room is clean and don’t have the smell of a cigarette smoke. The caretaker said that I have to pay P450.00 for a 12-hour stay and have to pay once I will leave the area. Great! It’s cheap as compared to the places where I spent overnight for the past two nights!
The “drill” was very fast once I entered the air-con room—undress my running apparel, enter the bathroom, take a cold shower first and then later rinse the soap with the hot water, dry up with the towel, brush my teeth, and change to something that is made of cotton and open the laptop computer to upload the pictures taken from my digital camera.
If I have time, I browse the Internet and check on my blog. Since the place has no Wi-Fi Connection, it is hard for me to make a post and upload some pictures in my blog using my SmartBro Internet Connection. What I do is write a post through MS Word as a document which I could save in my files. Once I reach a place where there is a Wi-Fi connection, that is the time I compose my blogpost by mixing the post I made through MS Word and uploading the pictures from my Computer. It is really fast if I am connected with an establishment with a Wi-Fi Connection.
@ The Starting Post For the 3rd Day Run (Brgy Socony, Bugallon, Pangasinan)
I started my run as early as 8:45 AM from the Km Post #357 and I was already on the Carlos P Romulo Highway that goes all the way to Tarlac City, 75 kilometers away! A hundred meters from the Crossing of Barangay Socony, I could feel already the Strong Winds meeting me. It was hard to run with this kind of situation. It seems someone is pulling me back as I progressed gaining few inches on the ground from my running. This was the feeling and the challenge of the environment until I reached the boundary of Camiling, Tarlac.
Strong Headwinds From Start To FinishRunning Alone @ Carlos Romulo Highway
Almost all the parts of the Highway are flat and wide. Most of the sidewalk/shoulder is cemented/paved as I have an extra space where I could run if there are wide and big trucks on my back and on my front which are about to overtake slower vehicles. Running along the highway is uneventful except for those strong headwind. My pace and strides are okey that I have to follow what I’ve been reading on the blogs of other Ultrarunners. Actually, I’ve been using this technique since I’ve started running long distances—counting on my strides from 1-100 and repeating again..and again..and again, until it becomes my running “mantra” up to the time I take my rest or pit stop.
Trying To Chase The Philippine Version of Ford Motors Another "Marin Headlands" in Bugallon, Pangasinan?Trying To Duck From The Strong Headwind!
Counting the strides, instead of having attached to wires on your ears, is a better way for me to be motivated to run in long distances. Researches would say that for a runner to maintain a good form in running, he/she should maintain a good and consistent average stride pace/count. The research would say that an average of 80 strides per minute in long distance runs would be a good pace. However, more of the runners and scientists would prefer to maintain 90 strides per minute. So, on my run along the Romulo Highway, I tried to apply both, the 80 & 90 strides per minute. After running for about an hour and counting on my strides, I found out that I could sustain 90 strides per minute on flat/level parts of the highway while I could do as low as 85 strides per minute if the road is on a rolling terrain! So, for the rest of the way, I didn’t mind about the strong headwind as I consistently counted on my strides per minute. On the average, I could count 8 sets of 90 strides every time I could cover the distance between two kilometer posts! As my left hand is holding my stopwatch, my other hand’s fingers are counting on the number of sets of strides I’ve gone through!
@ Mangatarem, Pangasinan's Catholic ChurchOne of Those Rest Moments In Waiting Shed Along The
The road side Billboards of a certain garden and water resort in Mangatarem, Pangasinan was simply enticing that I have to stop for a late lunch! The attraction is that it has a Wi-Fi Connection! That was great! The place is called Dandan’s Resort which is located 2 kilometers off the Romulo Highway. On our way to the resort, as we followed the directional arrows, we got lost! Somebody changed the location of the directional signs which we found out later from the people within the barangay.
We ordered food to eat for our late lunch. It took some time before the food was ready but I did not bother me at all as I was busy uploading my pictures to one of my blog posts. The Internet was fast that I was able to upload a lot of pictures needed to be shown to my readers. The food consisted of Sinigang Na Bangus, Deep-Fried Na Liempo, Calamares and Chopseuy. The food was nice and I took time to eat almost everything. I was satisfied with the performance of their Wi-Fi connection. `After almost 2 hours of pit stop at the said resort, we were back to National Highway and started where I left.
Leaving The Boundary of Pangasinan!
Soon enough, I was already crossing the boundary of Pangasinan and Tarlac and I had my picture taken from the billboard of the Governor of Pangasinan, Hon Amado Espino Jr, who is also a Cavalier, Graduate of PMA Class of 1972. Governor Espino and Bani Mayor Navarro are both classmates and members of PMA Class of 1972. We belong to the same Company in the Academy, the “Charlie” Company! Actually, I am close with these two gentlemen! If they knew I was having my running adventure in their place, I am sure my running schedule will be put into a lot of adjustments and the Provincial PNP elements would escort me along the road with the proper local media coverage. I really don’t want that to happen. I did not want so much attention along the road.
...And Finally In The Province of Tarlac
San Clemente is the first town of Tarlac and the Poblacion’s commercial district is not impressive. It was already dark but I made up my mind to complete my run up to Camiling, Tarlac where I could see on my way to Bolinao that the place had improved tremendously and progressively for the past years. They have Jollibee & Chowking, signs that the place is economically progressive and stable. I tried to use my handheld Mini-Mag Light to light up my way but after a few minutes, the light simply died down. Since it was night time and I still have 5 kilometers to go, I asked my support vehicle to “shadow” me so that I can use the light coming from the vehicle’s headlamps. As the traffic is so light between San Clemente and Camiling, nobody from the vehicles behind us complained. Cool! The strong illumination created by my support vehicle made me run faster and consistently counted my strides by sets of 90.
2 Kilometers From Camiling, Tarlac
As soon as I reached the Km Post at the Poblacion of Camiling, I had my usual last photo-ops for the day. Next thing to do was to proceed to Jollibee for my dinner. After a quick dinner, I ended sleeping in one of the clean and cheap rooms of the United Royal Hotel, located 500 meters from the last Kilometer Post of the day. Unfortunately, the place does not have a Wi-Fi connection but the signal from my Smart Bro started to become faster in its connection to the Internet. I went to bed at 10:45 PM for my 8-9 hours of rest/sleep overnight!
@ The Last Kilometer Post For The Day In Camiling, Tarlac
Other data/information for the day:
Weather: Very hot with Strong Headwinds from Bugallon, Pangasinan to Camiling, Tarlac
1st Day: March 15, 2011 (Bolinao Beach to Barangay Seselangen, Sual, Pangasinan)
I had my lunch, rest and sleep at the Caltex Station in Barangay Banog Norte, Bani, Pangasinan. I found out later from the owner that the place is called Prima Vista. The place has a restaurant, nice garden, Nipa Huts, clean Rest Rooms, and Gasoline Station. I had a brief conversation with husband-wife owner of the place. And they are nice and hospitable and they are both graduates from the Colleges in Baguio City. I told them that I am also a graduate from Baguio City and had been assigned in the area in the late 70s and early 80s, and then later as part of my Area of Operations in the 2003-2004 when I was a Brigade Commander. Now that I am retired, I am revisiting the area by running from Bolinao up to Mangatarem, Pangasinan. They wished me good luck. These guys are great, too!
Sinigang na Malaga & Mountain Dew (The "Nectar" of Ultrarunners)
At 2:45 PM of Tuesday, I left Prima Vista to resume my run towards Alaminos, Pangasinan which is 10 kilometers away. Those 10
Leaving The Boundary of Bani, Pangasinan
kilometers were hard on my left knee because the pain was still there but I maintained my Galloway ratio of 20:5 on the level/flat parts of the road but had to disrupt the ratio whenever the road goes uphill. I had to force myself to brisk walk on uphill portions of the road whether it is runable, steep, or medium-steep grade.
Uphill Terrain Going To Poblacion Alaminos
In one of my walking breaks as I was about 2 kilometers to Alaminos, I saw a lady wearing a t-shirt with the print—“Vote Maki Pulido!” I approached the lady who was watering a garden in front of their house and asked what elective position did Maki Pulido had ran during the elections. Unfortunately, the lady did not know Maki Pulido! After 200 meters, I met an old lady carrying a 2-3 year old kid and tried to ask the same question. Yes, I got the answers I needed. The lad said that Maki Pulido ran for Councilor of Alaminos, Pangasinan but she lost! If you don’t know Maki Pulido, you are not watching GMA TV7 News! There is no need for much explanation as this is not a post on politics but I am glad she did not win! No wonder I could not see her anymore with GMA TV7 News! (Note: After a brief research, Maki Pulido ran for a seat in the House of Representatives as Congresswoman but she lost. She is now back as a journalist of the GMA TV7’s Reporter’s Notebook.)
I Need To Rest...@ The Poblacion of AlaminosDo your Mathematics!
After 1 ½ hours, I was able to reach the Poblacion of Alaminos and there was traffic on the main thoroughfare, Quezon Street, with vehicles as well as pedestrians who are students coming from the different schools at the center of the town. Those high school girls were giggling whenever they see me approaching them and I was surprised to know what could be the reason why they are laughing at me. Some bystanders would ask me where is my bicycle is and why I am not riding on it. Hmmm. I concluded that most of the people in Pangasinan identify a cyclist if he is using a compression/biking shorts! And those girls were giggling because they might think that I lost my bicycle and I caught them looking on my crotch area! Well, it could be the latter observation why these young girls were laughing at me.
I walked the stretch of 2 kilometers which is the whole stretch of Alaminos’ business area along Quezon Street. I tried to run and jog while there was still pain on my left knee but he pain was still tolerable. At this point, I was able to cover a distance of 50 kilometers but the surrounding was still bright and I wanted to be on the road until it was totally dark. My final goal was to reach the Poblacion of Sual which was 16 kilometers away! I made my rough calculation and it would not be possible to be running in the dark as I approached the zigzag road before Sual’s Poblacion. I tried my best to run, shuffle and walk until I could feel exhaustion on my body and tried to observe the pain on my left knee.
@The Boundary of Sual & Alaminos...I Remember My Friends In Legazpi CityTrying To Relax & Hiding My Exhaustion
Before sunset sets in, I decided to end my run for the day at Km Post #327, 11 kilometers away from Poblacion of Sual. My left knee needed some rest and we still need to look for a place where we could sleep. With the recommendation of the owners of Prima Vista, Covelandia Beach Resort was the place to look for a rest overnight!
Last Km Post For The Day @ Brgy SESELANGEN, Sual, Pangasinan
I was able to cover a distance of 55 kilometers with almost 9 hours of actual time with my feet on the ground. It was a nice run as a part of my training for endurance and heat training. My left knee was able to hold on due to my regular intake of Tylenol Tablet 500-mg every 3-4 hours. (Note: I took only 3 tablets for the whole day!) My water hydration every 2 kilometers; Gatorade Drinks every 1 ½ hours; and constant intake of solid foods were perfect for my nutrition and “feeding” of my body. I made sure also to urinate at least once every hour during the run. My salt intake for the 1st day came from the Pork Adobo and Sinaing Na Tulingan (cooked with salt, pork fat and dried kamias fruits) I ate for dinner at the COCOS Beach Resort. These foods were part of our “baon” for the running adventure.
After dinner at the Covelandia Beach Resort and a massage from my support crew, Marlon, I was already sleeping soundly at 9:45 PM.
The following are some of data during the 1st day of the run:
Weather: Cold in the morning with breeze; Sunny & Hot at mid-day and getting cold in the late afternoon. Low at 26 degrees Celcius to High at 36 degrees Celcius.
Average Pace: 6 kilometers per hour (kph)
Shoes: ASICS Gel-Kanbarra 4
Socks: Black Puma Sports Socks (Applied ASICS “Chafe Free” Creme Courtesy of A Runner’s Circle (ARC) Store
Apparel: Under Armour Compression Shirt; New Balance Compression Shorts; Fort Ilocandia Golf Course Cotton Golf Cap; Ray-Ban Sunglass; Nathan Hydration Belt with Salt Water from Bolinao Beach & Bandana
Expenses:
Beach Resort Accommodation—-P 1,850.00
Gasoline (From Manila)———— 2,000.00
Lunch w/ Drinks @ Prima Vista——–800.00
Gasoline (From Bolinao-Sual)—– 1,300.00
Ice—————————————- 100.00
Total————————————- P 6,050.00
Another post will be published about the place called, “Covelandia Beach Resort”
3:30 AM February 6, 2011 @ The Fort/BHS to Skyway and Back
Plan
After my “muscle tear” injury on my left calf last December 7, I did not have any plans of training and running for another Marathon Race on the early months of the new year that is to include the 2011 Cebu Marathon. The 2011 Condura Skyway Marathon was not on my list of races for the year. I focused myself on my rest, treatment and recovery for the weeks and months ahead.
My attendance to the Fat Ass 2011 in Clark Freeport was a way for me to test and evaluate the extent of my treatment & recovery. I was very conservative during the run as the atmosphere among runners were very relaxed and non-competitive. However, I forced myself to run despite feeling some pain on the injured calf muscle. But my run at the Fat Ass had accelerated my treatment as the pain just completely vanished after 2-3 days of rest and recovery.
Since the Fat Ass Run, my runs were random and did not follow any pattern of a scheduled training program. I just ran if I felt like running. These random runs were limited to at least 1 hour & 10 minutes or 10 kilometers to the maximum. I was happy if I could run 2-3 times a week and I started to maintain an average pace of 7:00 minutes per kilometer. This pace had eventually became my training pace to build-up my endurance.
“Snafu”
As I was busy with my “out-of-town” trips talking and meeting with race organizers in far-flung provinces all over the country; being invited for my Running Lectures; reading a lot of Books on Running for my Book Reviews; and trying my best to update this blog, a little “hump or snafu” just came to my attention when the PR people of Condura Skyway Marathon sent me an email stating of their apology for not including me among the Runner-Bloggers they invited for a Media Release of this event. Well, I got a “free ticket” for this year’s edition of the Condura Skyway Marathon due to this incident.
Decision To Run
I really don’t need so much time to consider the “pros and cons” if I finally decide to run this event. Being a “road warrior”, I consider this as a simple setback in my quest to run an excellent race but I know I could simply finish it if I consider this run as an ordinary LSD workout as a part of my training for more “important battles” ahead. So, I conditioned my mind that this run would be a “walk in the park”—by maintaining a 7:00-minute per kilometer average pace for the run with the hope that I will finish a near 5-hour or sub-5 hour marathon. What is important is to enjoy the race, have fun, be seen to inspire others, and to “engage” any runner whom I will meet along the way. So, the decision was final, run the marathon and look like a “brave warrior”.
At The Starters Coral, 5 Minutes Before Gun Start
Race Proper
At exactly 3:30 AM, the race started with some fireworks, simple countdown, and the sound of a starting gun. The BHS area was well-lighted and there was no problem on how my feet landed on the streets as I’ve memorized every street of this place. For an increasing 1,200+ runners in the Marathon Race, the group had stretched after running at least 500 meters from the start. If I can remember right, in the 80’s, if you have at least 500 runners in the Marathon Race, such race is already a successful one! Two years ago, if you have 700-800 runners as starters, you can consider the race as a successful event already. Now, I was surprised with the increasing numbers of Marathon Runners in this race, reaching to more than 1,200+. What an improvement! More of the runners are becoming braver and more aggressive and I really like that kind of attitude! I could see new faces; hear different dialects on the conversations of the runners around me; and a lot of “newbies” which I could conclude from the attire and “gadgets” they have in their bodies! I only have one conclusion in this, if these people are bored in marathon races, they can always try to do an ultramarathon distances which PAU can offer, at least, a 50K Road Race!
The race organizer really invested on the safety and control of the runners. Almost all the streets were properly lighted with mobile lights and generators, a far cry from the unlighted streets in my ultra road races. We, the marathon runners, became the Kings & Queens of the Roads in Makati, for the whole duration of the event and it was a good feeling for everybody. It is unfortunate that there were still a lot of drivers who were cursing and blowing their horns as they were put “on hold” along key intersections along the road. I really admire those traffic enforcers who simply ignore and patiently not being irritated with such annoying drivers. As I passed by these traffic enforcers, I always say “Thank You” to them for doing their jobs well.
“Houston, we have a situation”
The problem when I am running in a cold environment (yes, I supposed 3:30 AM in the morning’s temperature is still cold) is that I pee most of the time. In almost all the water station, I have to stop and brisk walk to take my water drinks but I have to pee, too! Damn, I was peeing every time I pass by a water station and every portalet section along the route. You could just imagine the wasted time I’ve spent peeing almost all the time. I think this is the only Marathon Race in the history of my running career where I peed more than 20 times along the route. Well, I made the history of peeing on the asphalted road of the Skyway for three times! Thanks to Condura! How I wished I could have paid for my ticket for this race!
If only this race was an ultra trail run where you seldom see a runner on your back and front, I could have simply peed while I was running! I guess, this is normal among ultra trail runners as I did this thing in some of my practices and races along the trails here and abroad!
"Gallowalking" Towards My Food Pit Stop After Coming From The Skyway
“GalloWalk”
I got this term from ultra runner friend, Ben Gaetos. As a result of my attendance to a One Hour Lecture of Jeff Galloway a day before the Condura Marathon, I decided to have it as a trial or experiment. I am a “purist” in running when I train and compete with myself in road races up to Marathon distance, which means, that I don’t believe that you can improve your PR best time in Marathon Races by simply taking “walk breaks” from the Start up to the Finish.
Since I’ve decided to treat the Marathon Race as a LSD workout, I started to incorporate the Run-Walk-Run Strategy of Mr Jeff Galloway. At the first Water Aid Station, I started to walk once I was approaching the table. I picked up two glasses of water. Walked away from the Table by walking and slowly drank the water. After drinking the water, I had to count at least 30-45 strides (one stride = 2 steps) before resuming again with my run. Sometimes, the walking breaks and counting would reach up 60 strides! I did this ritual religiously every water aid station along the route.
This is not the proper way how to do the Galloway Method as he mentioned in his lecture but I wanted to experiment what was best for me with my present condition by incorporating “walking breaks” on a regular basis during the run. I really felt great doing all these “walking breaks” and “peeing breaks” during the run. The result was not a good PR but I enjoyed the run and the experience. But what is more important is that my run did not affect my “healed” muscle tear! I did not reach any “wall”. There is no “wall” after all. I did not have any muscle cramps or soreness on my leg muscles. And the best part of it, I was able to have my recovery run a day after the Marathon Race for a distance of 7 kilometers with an average pace of 6:10 minutes per kilometer! Yes, it was a fast pace for a recovery run but I did it without any pains or soreness!
Conversations along the Way
Conversations and Greetings are the things that I like when I run in local Marathon Races. Well, you seldom “engage” in a conversation in Marathon Races in the West if you want a nice finish time. But it is a “must” if you are joining an ultra train run as it relieves the “pressure and stress” on the rate of difficulty of the course. Ultra runners have an “unwritten code” that they help each other on the trails in order to finish the race within the prescribed cut-off time. Helping each other means that you have to engage another runner that you run along the trail by talking with each other. An ultra distance of 50K, 50-Mile, 100K or 100-Mile is so boring that you need to “engage” with another runner in order to break the monotony!
In the Condura Marathon, being known in the running community, it gives me the pleasure to engage with the runners by simply waving at them, calling their names, answering and acknowledging their greetings, or simply listening some conversation among the runners.
Some of the examples of conversations were the following:
#1: From a couple of runners that I passed along the Skyway:
Runner: Hey, that is Bald Runner! He is wearing an all-black ASICS apparel
I briefly waved my right hand to them.
The other guy said, BR is wearing a nice ASICS shoes! They are nice and new!
The succeeding conversation became garbled as I distanced myself from them.
#2: From a guy who paced with me just to request something:
Runner #2: Sir, I am a runner from the Visayas and I saw you at the 1st Cebu Ultramarathon Race. You were so strong and consistent during the race.
BR: Thank you! That was a hard course!
Runner #2: Sir, I can still join and register for the 2011 BDM 102?
BR: Are you qualified?
R #2: Yes, Sir! I finished the 1st Cebu 50K Ultramarathon Run.
BR: Ok. Please send me your personal data through my e-mail. You can still register.
Then, I had to pass him for good!
#3: Conversation with a Wife of an Ultra Runner @ Km #20
BR: Angela? Are you running the full Marathon Race? (I was surprised to see her running along with the other Marathon runners. Actually, it was my first time to see her run!)
Angela: Yes! (She was running ahead of me for the past 20 kiometers! And she was maintaining a nice competitive pace)
BR: Where is Paolo? Did he run?
Angela: He did not run and he is sick. He is at home. It seems that he is overtraining himself for the BDM 160.
BR: Ok. He needs some rest and he has to taper on his mileage at this time already.
We ran together for about 5 minutes, pacing each other, until we reached a water station. She went ahead of me as I took my walking breaks after drinking my water.
#4: Conversation with Somebody in the Military
Runner #4: Sir Jovie, Whoooooaaaaa!!!
I answered him back with, Whoooooaaaa!
The conversation was done!
#5: Conversation With A Tall Runner
Runner #5: Sir, BR, would you mind if I ask a personal question to you?
BR: No, what is your question?
Runner #5: Why do you have to wear a bandana tied around your neck every time you run?
BR: It catches my sweat/perspiration from my head and the wet bandana eventually becomes a “coolant” to my nape/neck.
Sometimes, I use it for emergency purposes—as a dust protector to my nose & mouth or simply use it to tie a knot around an injured leg muscle.
Runner #5: I observed you like those with bright colored ones and with flowers printed on them.
BR: Yes, I have all the colors for all the Bandanas available in the market but I don’t have any preferences with regards to color. ( Note: I am not gay, dude!)
#6: From a Runner Wearing Tights
Runner #6: Sir, BR. It seems you are having a good time with this run. You have slowed down with your pace as compared with your past marathon races.
BR: Yes, it is because I am recovering from my muscle tear injury on my left calf muscle.
Runner #6: How many runners will be joining the BDM 160?
BR: I will be happy if there will be 40 runners at the Starting Line this coming February 26, 2011.
Runner #6: Are you preparing to join this BDM 160 as I can see your pace is suited for such an ultra distance? I have the impression that you always join your first edition of your BDM runs. BDM 160 will be in its first edition this year.
BR: No, I will not be joining the BDM 160 as competitor. I have to be a full-time Race Director on this one due to some sensitive issues. And then my answer ended it with a laugh!
#7: From Francis, An Ultra runner from Mindanao (As we met along the Skyway)
Francis: (Running after the Marathon turn-around) Sir, You are really serious with your plan to run 7 minutes per kilometer!!!
BR: (Running towards the Marathon turn-around 2 kilometers away) Yes! This is what I call “Discipline and Patience”!!!
Last 5K To The Finish Line (Photo Courtesy of Francis Chua)
Manage the Pain
The last 2 kilometers of the race was a display of managing and preventing the pain to come out from my calf muscles. The last 2 kilometers was test to increase my pace or not just to be able to finish the race in sub-5 hours. I decided not to speed up just for a simple reason of finishing a desired time. I have to be smarter this time. I want to finish the race without any injuries that will sideline me again for another two months. The better decision is to be able to manage the pain and not doing any “gung-ho” attitude on the last few meters of the race. My calf muscles are still weak due to the rest and recovery for the past two months. I have already incorporated a lot of exercises and drills to my training program just to focus with the strengthening of such muscles. I need patience and a lot of time to do this.
I was able to finish the race without any injuries or any pain or soreness on my legs. The accomplishment in itself is already a victory for me. I have treated the Marathon Race as an LSD workout that my present condition of my body could afford. I did not have any structured training schedule for this race and I ran it through instinct by taking care of my body, listening to my body, and talking to my mind that I have to stick to my race strategy of maintaining an average pace of 7:00 minutes per kilometer. There was no stress and pressure at all to finish this kind of Marathon Race. After all, finishing a Marathon Race is a personal accomplishment where there is no need to compare yourself with the finish times with the other runners.
Taking Care of the Body
In a tropical country like ours, runners need to eat some solid foods and drink some sports drinks like Gatorade/PoweAde/Pocari Sweat, etc. aside from water to replenish electrolytes excreted from the body through our sweat/perspiration. I believe that water alone could not replenish the wasted electrolytes from the body.
Early during the race, I have to eat a Power Bar and had in my palm two GU Gel packets which I ingested from Km 10-21 and then from Km 22-32. On the last 7 kilometers, I had a “pit stop” to eat one serving of oatmeal and a hard-boiled egg. However, on my last 5 Kilometers, a staff from A Runner’s Circle Store gave me a GU Gel Packet which I ingested on the last 4 kilometers of the race. Practically, I was well-fed during the race together with those ripe bananas being served in some of the Aid Stations.
But I expected that there should had been Sports Drinks equally served with the water during the race. I made a feedback to Patrick Concepcion by asking him why they preferred to serve 100 Plus Drinks which is a carbonated sports drinks instead of serving the usual and more common to runners like Gatorade, PoweAde, Pocari Sweat, Propel, and others. He answered me that Summit Water & 100 Plus Drinks were the main sponsors of the race & Gatorade was not a willing Sponsor for the sports drinks support for the runners.
On the Race Route & Race Management
As compared with the last year’s edition, this year’s race route is better and simpler. I hope that this race route will be maintained in the years to come. I consider this route as the most perfect one for a Marathon Race In Metro Manila. It is out and back. The roads are wide and the runners from other distance are not mixed with the other runners.
On Race Management, the road was not full of traffic from the runners. Moreso, with the runners coming from the Half-Marathon and 10-Mile Run Races. The lesser distance runners just came out from nowhere where they met with the Marathon Runners running on the other direction! When all the lesser distance runners left the Skyway towards the Finish Line, it was time for the leading Marathon runners to clear the turn-around point and follow the last runners of the lesser distance runners. Basically, the roads were not jampacked with a lot of runners.
Conclusion
I finished the race in 5 hours 3 minutes & 31 seconds based from GF 305, with an average pace of 7:07 minutes per kilometer. The registered distance in my watch was 42.61 kilometers. I was still strong after I crossed the Finish Line and spent more time standing, talking with the other finishers, and posing for pictures. Without any serious training for this marathon race, I was able to finish it without any pain or issues and of course, after coming out from an “injured” status in running.
For two months without any serious training, I could finish a Marathon Race in 5 hours or less.
Few Yards To The Finish Line (Photo Courtesy of Vener Roldan)
Attire/Apparel
Bandana by Buff
Sunglass By Oakley
Running Apparel (Shorts & Singlet) By ASICS
Running Shoes: ASICS Gel-Lyte Racer
Socks: DryMax Running Socks
Body Glide
Watch: Garmin Forerunner 305
Sports Bar & Gel: Nature Valley & GU
Lessons Learned & Violations of the “Norms”
Stick to a Plan or Race Strategy and don’t get affected with the situation of other fast runners ahead of you. Do not chase any runner if you are not well-trained for the event. Never underestimate slow runners at the start.
Try to “engage” any runner that starts a conversation with you. Conversation with the other runners relieves stress and pressure during the race.
Run-Walk-Run Strategy works if you are not well-prepared for the event. It will not force you to get injured. However, this strategy works well if you have adjusted to it. Since I consider myself as a “purist” in Marathon Races, running is the best way to improve one’s time is such distance. However, in ultra running, the Run-Walk-Run strategy is a “must” in order to finish within the prescribed cut-off time.
It was my first time to use a brand-new running shoes in a Marathon Race. I was confident that I will not be injured or get re-injured with this decision since ASICS had been my favorite and most comfortable racing shoes.
I did not take any Imodium or Tylenol or Salt Sticks tablets this time and I did not have any “issues” with my stomach and leg muscle cramping.
Even if I have Gatorade drinks ready to be ingested from my support staff, I preferred to take in water only during the whole duration of the race. I wonder if it would have prevented myself from going to the side of the road in order to pee if I have taken Gatorade, in alternately with Water.
Those ripe bananas were great as my food source during the race. 3 GU gel packets, one Nature Valley Sports Bar, one serving of Oatmeal and lots of water were the source of nutrition during the race. I have a faster recovery after the race if I take some food during the race proper.
On this race, I did not ingest any form of “pain killer” tablets, before and during the race.
Congratulations to Condura Durables/Pat & Ton for a well-organized Marathon Race in Metro Manila. More power to you, guys!
See you on the next edition of the Condura Skyway Marathon!
Two years ago, I donated my New Balance 902 thinking that it was the cause of my Achilles tendon pains not knowing that I was already attacked with gout. Since then, I never bought New Balance as my running shoes. Instead, I used ASICS for my training and competitive road races.
In almost two years, I’ve started reading the blogs of famous trail ultra runners and I shifted slowly to trail running. I started to buy trail shoes and apparel from The North Face/Patagonia and I was satisfied with their performance. I have two Arnuvas; one Hedgehog; one Single Track; and one new Sentinel (courtesy of July Oconer). However, in almost all my trail runs to the “Brown Mountain”, I’ve been using the lightweight Adidas Osweego and Adizeros (Mana & Adios) and I did not have any problems with them on their traction and thin soles. Using these lightweight Adidas Adizeros for the past months gave me the confidence to try more “minimalist” trail shoes.
Top View
I had the chance to buy the popular New Balance MT 100 from Zombie Runner when I ran the Headlands 50 last July 2010 but I hesitated due to the fact that I suspected that a newer version is coming out soon. Reading from the blog of Anton Krupicka, he mentioned that he was invited and made a trip to the Corporate Office of New Balance for a meeting with their Research & Development Division and I suspected that there must be a significant importance to such meeting.
Side View With The "N" (Narcise) Letter
I personally guess that this new version or improvement of the New Balance MT 100 (trail shoes used by Anton Krupicka in his Miwok 100 and WS 100 this year) is the product of such meeting or for a more “minimalist” shoes to be released soon.
Well, I could not compare between the NB MT 100 from the latest NB MT 101 as I have not seen intently and used the MT 100. But I am sure that this is the improved version of the “minimalist” trail shoes that is available from New Balance. This could also be the answer of New Balance to the popularity of shoes that mimics barefoot running which is becoming popular for the past two years.
Another Side View Showing The Thin Sole
Anyway, I am still trying to find a place where I could “break-in” this new toy. Definitely, it will be a choice between the Bataan/Mariveles or the Sierra Madre Mountain Ranges. We will see how these shoes will perform in our mountain trails.
Another Side View With The Sole Traction
For those who are interested to purchase this trail shoes, you can visit the website of Zombie Runner or wait for early next year for its availability in our local New Balance Stores. At www.zombierunner.com, all the things you need to “play” and run in mountain trails are called “toys”.
Back to Back Runs during weekends is a “must” for runners who are preparing for an ultramarathon event. So, starting this week, I’ve started with a training program that calls for such running workout. There is no specific ultra race scheduled for me as most of my planned races to join need some lottery and qualifications to be included in the final list of entrants. This kind of workout would be able to maintain my endurance level in preparation for an ultra race in the future.
The Team Bald Runner-Professionals had been efficient in disseminating their weekend runs among the members through the Internet and they included me in their exchanges of information. I am really happy that this arrangement had started since we joined a 10K race at Clark Air Field two weeks ago where we did an ultra tempo run. I guess, I am becoming their “target & motivator” being the oldest among the group.
Prior to our run to Tagaytay City, I had a 22K easy long run inside Camp Aguinaldo last Saturday morning with an average pace of 6:30 mpk. I used the 7.5K-loop for this particular run. However, on my last 3 kilometers, I started to incorporate “brisk walking” in order to finish the distance. I guess, it was the heat of the sun that made me slower as I was about to complete the 3rd loop. Aside from the heat, I lacked the much-needed resistance as I was able to sleep for only 5 1/2 hours on Friday night. This experience gave me the reminder to have enough sleep on the night before a LSD run. So, after my workout and shower last Saturday, I went to bed for the much needed rest. On Saturday night, I was already in bed at 8:30 PM with my clock set to alarm at 2:30 AM.
Uphill Run To Tagaytay City (Photo By Ivan Fojas)
The idea to run from SM Dasmarinas, Cavite to Tagaytay City via Amadeo, Cavite was suggested by Jan Imperio last Monday and it created a positive reaction from the group. The plan was to run a distance of 36K from SM Dasmarinas to Tagaytay City or have the option to run a shorter distance of 26K from Gen. Trias, Cavite to Tagaytay City. So, the event was a “go” among the members in the middle of the week.
Runner In Red (Photo By Ivan Fojas)
I joined the 36K group and we started our run at SM Dasmarinas o/a 4:15 AM. Our group maintained a 6:30-6:45 mpk pace as we ran towards General Trias, Cavite (road going to Puerto Azul). Our route was fully lighted by our support vehicle as we ran along the paved sidewalk. Other support vehicles would “leap-frog” every 2-3 kilometers with the baggage compartment and ice box opened for everybody.
As we turned left to a road from General Trias, the 36K group was still intact with each other and we enjoyed running without much traffic and the air was colder. After completing 10K, the 26K group joined the rest of us and the sun was about to rise but we were glad that the sky was overcast.
The 26K group pushed the rest of us for a faster pace. I was surprised to see Ivan Fojas joining the group as I know he had concentrated more on the sports of triathlon. I had the rest of the route keeping in pace with Ivan. I was impressed on the improvements of Ivan’s strength, power, speed, and endurance since the time he was a “newbie” and dedicated reader/visitor of this blog two years ago. I was happy for what Ivan had accomplished for the past months as he humbly told me that he was able to finish the latest Langkawi Ironman! I am sure, he learned a lot from my early posts in this blog.
Photo-Ops In One of the Pit Stops
I was running with the color “red” as my motif. I was using my old & reliable TNF running cap, ASICS shirt & compression short, CW-X compression socks, Adidas Adizero Mana, and my Ultimate Hand-held water bottle. It was my first time use compression socks in a run as I’ve been using them for my “rest & recovery” after my long runs. I would say that these compression socks have given me a boost and comfortable workout during the run. I did not have any cramps or soreness on my lower leg muscles! I got also the same positive remarks from the other runners who joined this workout who were using compression socks/calves support.
After we reached our designated point to re-group in Tagaytay City, I ran another 3 kilometers along the highway towards Nasugbo while the other runners ran farther. I was able to finish 33K in 3:58+ hours and I did not have any pain or soreness on my body. After a cold & hot shower at Jan Imperio’s place, the group re-assembled at the “Bag of Beans” Resto for our “brunch”, and for more stories, and discussion of plans in running. (Note: These guys always get the “scoop” for my plans in our PAU races!)
Group Picture After "Brunch" In Tagaytay City
To the Team Bald Runner-Professionals, thanks for the company and the feedback I got from you about running. I could see that you will become very good ultra runners in the future. On my end, I will always join you in your long runs.
See you at the “speed” training sessions this week!
After I found out that the 34th MILO Marathon Elimination Route was changed into a different route where the 42K runners will have to undergo a 3-loop run within the course, I planned to recon the place, most especially that portion of the race route.
At 7:30 AM, last Sunday, I started my run at a certain point within the loop course which have a direct access to the MOA grounds and located along the Pres. Macapagal Avenue. From this point, I went westward towards the PICC Complex by turning left going to the old and abandoned Film Academy Building; turning right towards infront of the Philippine Plaza Hotel and went all the way to the Folk Arts Theater before turning right towards Roxas Boulevard.
I turned right at Roxas Blvd and did not dare to run along the flyovers at Gil Puyat/Buendia Blvd and EDSA but instead ran along the flat road of Roxas Blvd. Running along Roxas Blvd gives you the tendency to run fast while inhaling the smoke from all forms of vehicle passing the area; smell of garbage & drainage; and the dust of the road. I turned right at the Aguinaldo Blvd (Airport Road) before finally turning right at the Pres. Macapagal Avenue and ending my run where I started along the said road.
My GF 305 registered a distance of 10.4 kilometers with an elapsed time of 1:01:32 hours and an average pace of 5:55 mpk!
I have nothing to complain about the 3 loops every runner for the 42K race would undertake as long as it will result to an accurate distance for the 42.195K race. The relatively flat terrain of the course where the Flyovers will be considered as “speed bumps” (on flat streets) will be an advantage for the runners. For those who will be supported with their own family/friends’ Aid Stations, they could select a place where they could wait for their runner to pass without having the problem of following or “leap-frogging” with their runner. This loop system will also a nice way to keep an “eye contact” or good sighting to your “target” for this race due to the straight direction of the key roads of the route. I’ll be glad that runners within my age range will also use me as their “target”! But for the younger runners, I’ll be happy to see them way in front of me because they will be qualifying for a faster time!
MILO Marathon Elimination Race Route
In my race strategy for this event, I’ll have to visualize that I’ll be running along the oval track with each lap measuring to 11-12 kilometers per lap, instead of 400 meters. I should be able to complete each loop in 1:10 hours or less and finish the remaining kilometers in 40 minutes or less in order to be able to qualify for the MILO Marathon Finals and register a Finish Time of 4:10 hours or less. This could be my most conservative strategy for the race but depending on the actual situation, my body condition, and external factors, I could go for a faster time. Having prepared for this race since the last week of March 2010 and my training in the mountains had given me the confidence of a nice result for this race.
Despite my long runs had been within the range of 25-30 kilometers, I tried to compensate the need for longer LSDs by training along the mountain trails and “sharpen” my training through hill workouts. Another bold experiment that I’ve done for the past months is the ability to sustain my pace without drinking any water or sports drinks on my 10K or less distance workouts. I tested and evaluated this experiment when I participated in the latest NB Trail Adventure 15K Run at Nuvali, Sta. Rosa, Laguna last June 20, 2010. It did not affect me whether the Water Stations were not consistently positioned along the route.
I’ll be using the MILO singlet provided for this race; running shorts (“RMWRS!”); DryMax Socks; ASICS Gel-Tarther Shoes; Oakley Sunglass; and my Bandanas!
Always remember, when you run the MILO Marathon Race, you have to give justice to this event as the “most prestigious marathon race” in the country. Do your best and prove to yourself and to everybody that you are a “RUNNER”!
See you this Sunday! Good luck!
I'll Be Donating These Shoes! My Race Singlet On D-DayYou Will Never Miss Me During The Race!
Bald Runner 
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