Category: Runners’ Training

Running Is Patience

On By kingofpotsIn Insights, Jogging, Marathon Race, Nutrition, Pictures, Practice Runs, Races, Runners' Training, Running, Running Shoes, Sports Program, Trail Running3 Comments

This is the most important virtue that a runner must have, whether he/she is a beginner, average, or competitive one.

Patience is having more time to wait for things to unfold, as a result of your training program, before being reckless and do things the wrong way. As a result, you will regret for the things you have done. Your actions in running should be deliberate as there are NO “magic bullets” or “quick fix” in the sports we love.

In training, you need patience for you to develop your aerobic endurance and overall, improve on all the aspects of running. It does not take days or weeks to happen, but it would take months and years to develop your maximum potentials in the said sports. There are “ladders and steps” to overcome from one level to another level. Patience means you don’t have to go through a marathon (42K) training without experiencing what it takes to finish a simple 3K run. If you think you are good in 3K distance, you can go to the next step of trying a 5K run and so forth. However, there are training programs that you must follow in order to get the full potentials of your body’s capabilities if you want to excel in the distance you want. If you want to finish a marathon race, you need patience. Believe me if I tell you that I prepared for one year to experience what it takes to finish my first marathon. More patience is needed, if you desire to finish your first ultra marathon race.

Not adhering to patience by trying to do so much too soon in one’s mileage have always been the number one problem among runners. Not following the time-tested 10% rule of increasing one’s mileage on a weekly basis always brings runners to being injured and stale in their improvement. As a result, patience will always be the solution of this problem—patience to let the injury heals itself.

In races, runners would always forget what it takes to be patient. The tendency of most runners is to go out too fast once the gun is fired only to realize that mistake had been done when he/she is “crawling” to reach and cross the finish line. We always don’t have the patience to remember and stick to our race strategy and the training we have done in preparation for the race.

We need also patience in choosing our first running shoes and running attire. We have the tendency to look like the elite runners who are featured in “glossy” international runner’s magazine with the thought that we look “cool” and better runners than others. We have also the tendency to buy what we see for the first time not knowing that there are better fitting shoes with less cost if we waited and had time to look around. It is not the brand, color-combination, and the weight of the shoes that count most, but the proper fit to our feet. As for the running attire, you need patience to find out what is more comfortable for you considering our weather and humidity.

We need also patience in trying to find out what food and drinks that are good and work best for our performance.  Depending on the distance you want to race or run, you can experiment on what nutritional needs for your training, pre-race, during race, and recovery period.

We need patience to find out what races we want to join in the future and patience to prepare for these races.

We need patience to finish what we have started. Because finishing a race is what matters most!

Like life itself, we need patience. There are lots of options but we need to have smart choices and decisions.

In running and in the race called “Life”, always think and remember…PATIENCE.

See you at the Starting Line!

"Running Is Patience" (Photo By Ding Quinto/The Frontrunner Magazine)

2012 Schedule Of BR’s & PAU Events

On By kingofpotsIn Insights, Places to Run, Races, Runners' Training, Running, Sports Program, Trail Running, Travel, Ultramarathon6 Comments

2012 BALD RUNNER’S EVENTS/PAU EVENTS

 January 14, 2012—BDM 50K “Test Run” (Mariveles to Abucay, Bataan)

January 21, 2012—MOUNTAIN & TRAIL RUNNING 101  (10K & 16K)

January 28-29, 2012—2nd BDM 160K Ultra Marathon Race

February 11, 2012—BDM 52K “Test Run” (Abucay, Bataan to San Fernando, Pampanga)

February 26, 2012—MOUNTAIN & TRAIL RUNNING 101  (16K & 21K)

March 3-4, 2012—4th BDM 102K Ultra Marathon Race

March 18, 2012—MOUNTAIN & TRAIL RUNNING 101  (21K & 32K)

April 15, 2012—MOUNTAIN & TRAIL RUNNING 101 Marathon  (42K)

April 21, 2012—2nd MAYON 360 50-Mile Ultra Marathon Race

May 20, 2012—3rd T2N (Tagaytay To Nasugbu) 50K Ultra Marathon Run

June 2, 2012—Taklang Damulag 50-Mile Mountain/Trail Run & 50K Run

July 7, 2012—2nd Tanay 50K Ultra Marathon Run

August 11, 2012—24-Hour Endurance Run (By Invitation)

August 25, 2012—2nd ILOCOS NORTE (Burgos To Pagudpud) 60K Ultra Marathon Run

September 15, 2012—PAU NATIONALS/Championship 50K & 100K

October 13, 2012—3rd Mt Pinatubo 50K Ultra Trail Run/Zambales Trail Traverse 100K Run

November 1-4, 2012—WEST COAST 200K RUN (3-Day Multi-Stage Run)

December 2, 2012—4th T2N (Tagaytay To Nasugbo) 50K Ultra Marathon Run

December 15-16, 2012—2nd Taklang Damulag 100-Mile Endurance Run & Half-Marathon

December 30, 2012—4th RIZAL DAY 32K Run

(Note: Details of these Events will posted on this Blog and/or on Facebook’s Event Page)

Trail Running 101

On By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running, Sports Program, Trail Running2 Comments

“Trail Running have at least three of the four following characteristics: (1) surface should be unpaved; (2) have natural obstacles that may include but are not limited to rocks, tree stumps, tree roots, dirt, gravel, mud, moraine, leaves, grasses, ice, snow, and creek/water crossings; (3) have a significant gain or loss of elevation; (4) include scenic vistas. Some mountain races include a portion or an entire route on pavement; however, these races provide scenic vistas”…from the book “The Ultimate Guide To Trail Running” by Adam Chase & Nancy Hobbs

Scenic Vista; Elevation Gain & Loss; Unpaved Road
Rocks & Sun-Baked Trail
Bigger Rocks & Water Crossings
Better-Looking Trail With Softer Ground

Are there any questions?

Running Is Consistency

On By kingofpotsIn Insights, Runners' Training, Running, Sports Program1 Comment

One of the basic principles in endurance sports is consistency. Running, being an endurance sports, needs a consistent attention and focused training.

In simple terms, consistency means once or twice a day; 7 days a week; 30 or 31 days a month; or 365 days every year!

You might not believe but there is a group of runners who runs every day, even in inclement weather (they use the treadmill!). They are called the Running Streakers! For them to be called as streakers, they should run a minimum of one mile every day, whether they are sick or not. These guys are really the hardcores of running!

I haven’t heard of any Pinoy Group of Runners who would fit this kind of group of runners. However, if you browse on the Internet, you will find out that there are lots of groups with their respective “Medal Standings”.

Now, we go back to consistency in running. Whether your goal is to finish a 3K, 5K, 10K or in any distance, your main consideration is your consistency in your training. It means that you have to go out and do your “30-minute” rule for the lesser distances and do your easy long distance runs for the 10K and more distance races on a daily basis! In simple terms, consistency is daily runs!

What is good about running everyday is that you could easily adopt any kind of training program for any distance race.

If you want to improve in your road and trail races in the coming year, make this as your New Year’s Resolution—-RUN EVERY DAY!!!

Happy Holidays!

35th MILO Finals Half-Marathon

On By kingofpotsIn Half-Marathon, Insights, Jogging, Marathon Race, Pictures, Races, Runners' Training, Running, Sports Program2 Comments

December 11, 2011

I did not qualify for the 35th MILO Finals this time as I did not have the time to qualify in the regional/provincial races. But with the start of my training season for my next year’s running events to attend to, I need to join road races which can serve as my training runs and make them as my guide in my training preparations. Thus, QCIM and MILO Races were part of the training program to build-up my endurance.

At the 3rd Quezon City International Marathon which was held a week before the MILO Finals, I opted to join the Half-Marathon event and I finished it in 2:20:50 hours. It was really a long slow distance run for me to start my training period. I was happy with the result.

After a one-day rest, I started to resume my “30-minute” daily runs; maintain my “30-minute” swimming drills at least 3 times a week; two visits at the gym where I did some light weight lifting (deadlifts, dumdbell exercises, and lunges) and stationary cycling for “30 minutes”. A massage on Friday evening and some brisk walking on Saturday completed my tapering for this event.

As in past MILO Finals, there was a festive mood at the Starting Line and I positioned myself at the farthest back among the Half-Marathon runners. I thought and planned of doing ala-Dean Karnazes style in this run—an LSD run from the back of the pack and slowly gaining some speed along the course with the objective of passing as many runners as I can along the route until the finish line. I have observed this kind of approach in running when I joined the Los Angeles & San Francisco Marathons with Dean Karnazes in the past years.

As soon as the Gun was fired, I started to walk brisky from the back and I was sure I was the last runner. I started to ring my mini-cowbell continuously which brought the attention of the MILO VIPs on the stage. Coach Rio, the Race Director of the Event, approached and greeted me. I thanked him for giving me the complimentary race packet for the event.

It was a very slow start for me as it was still dark and with lots of runners infront of me. As soon as there was natural light, runners would recognize me and I got a lot of greetings. Some runners would recognize me and see me in person for the first time and tried to start some conversation. Others would try to pace with me. Others would make me as their “target”.

At the Km #9, I briefly stopped and walked after I was fed up hearing the sound of dangling keys and coins from one of the runners behind me. The runner asked me why I stopped and I answered him that I could not stand the noise from his noisy keys & coins! When the runner was about 50 meters away infront, I started to run again. At Km #11, I passed the runner and increased my pace. I would never see him again.

On those fly-overs, I would pass more runners! I asked one of the runners who was pacing with me to pass two runners in triathlon suits as we attacked the fly-overs. The other runner nodded and we attacked the fly-overs and I left him halfway on the uphill portion while I overtook the two triathletes. I never saw the runner and two triathletes after that incident.

Believe me, I was having fun during the run. I overtook more runners in the Aid/Water Stations as I would not stop because of the handheld “Sprint” Nathan Bottle on my left hand with my cowbell on my right hand. To add more fun to the run, I would ring my cowbell to most of the ultra runners whom I would meet along the route. I even cheered to the top Pinoy runners using my cowbell. In short, I was running and at the same time cheering everybody with my cowbell!

At The Last Kilometer To The Finish Line

Soon enough, I was nearing the Finish Line. I tried to be relaxed as much as possible after I thought of those previous deaths in running events. One runner died last year in the MILO Finals Half-Marathon; another runner died in the Los Angeles “Rock N Roll” Half-Marathon last October; two runners died in the latest Philadelphia Marathon (one is in his late 20s and the other is a triathlete in his mid-40s); and another runner died in the latest SC Singapore Marathon. All these deaths happened on the last 2 kilometers of the race and/or after crossing the Finish Line. I found out later in my readings that experts would suggest not to “sprint” or do your “extraordinary fastest pace” on the last 800-1,000 meters of the race. Such action might do harm to the heart’s functioning. Don’t pay attention to what the EMCEE is telling to all the runners that “you are almost there” which would trigger you to start sprinting to the Finish Line. Runners should be calm and relaxed as one approaches the finish line!

What could be more relaxing than having a smile, ringing my cowbell, and waving my other arm/palm to the other runners and crowd as I approached and crossed the Finish Line? None! I finished the race in 2:09:25 hours which is a great improvement from my QCIM Half-Marathon result. After I got my medal, swags, and certificate, my day was complete!

Ringing My Cowbell Near The Finish Line

I found out later in the results that I placed #343 overall among the 1,432 runners who finished the race. I could not believe that I was able to overtake/pass 1,089 runners during the race. So far, so good!

So far, MILO Marathon is still the premier marathon race in the country! Congratulations to Nestle, Phils and RunRIO for a job well done!

Note: Thanks to Angelo Lagumbay & Angelo Maravilla for the Pictures

“30-Minute” Rule

On By kingofpotsIn Insights, Jogging, Runners' Training, Running1 Comment

As a “beginner” in running, one should follow what I call as “30-minute” rule. For that matter, those who would like to engage in any endurance sports as “beginners” should follow what I term as the “30-minute” rule. What should be the emphasis in training is the observance to complete 30 minutes doing your workout, whether it is walking, jogging, running, cycling, swimming, biking/cycling, rowing and/or any sports that involve aerobic capability of the body.

Make one’s training to be as “time-based” instead of trying to find out or complete a certain distance. Knowing the distance you have covered after 30 minutes will come later as you progress and be comfortable doing this “time-based” workout. There is no need to be excited on how far you have covered for the period as there will be time to consider the distance and time in your daily training journal.

The “30-minute” workout does not include the warm-up, stretching, and “cool-down” exercises. There is no particular pace during the “30-minute” workout as you do your activity by taking it easy and comfortable.

Your progress in your selected sports will have a faster result if you do this “rule” everyday! Make this rule as part of your daily activities and of course, you need a lot of discipline to do this.

Maybe in 2-3 weeks, you will be surprised that you can already cover the following distances with the corresponding activity:

Walking—1.5 to 2 Kilometers

Jogging—3 Kilometers

Easy Run—3.5 to 4 Kilometers

Cycling—10 Kilometers

Swimming—400-500 meters

Remember, 30 minutes of your time on a daily basis to engage in any aerobic activity is very easy. Think DISCIPLINE!

Good luck!

Running Is Discipline

On By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running, Sports Program2 Comments

Depending on your goals why you want to engage in running, the first requisite to be successful in running is to have a discipline.

It is an attitude that plays within the confines of what is in between one’s ears! It’s all in your brain!

Whether you are following a training program to finish a certain distance of a road race or not, discipline plays the greatest role in one’s ability to accomplish and attain such objective.

How does anybody develop a discipline in running? Start with your goal. Make a “personal contract” to this goal. Visit your family doctor to find out if you are healthy to do some endurance activity that affects the functioning of your heart, lungs and other parts of your body. If you have the “go” signal from your doctor, go out from your “comfort zone” and take those “baby steps” towards running.

Make sure to allocate at least 30 minutes out of the 24 hours in a day to keep your body moving. That is only 2% of the whole day and it is a “piece of cake” and a very short time spent as compared from one’s time reading your friends’ status on Facebook. You can start by walking at a leisurely pace in any place until you are comfortable in including short jogs within the span of 30 minutes. If this ritual is done everyday, your body will be able to adapt and you should be able to maintain the momentum.

It is not important on how far you can walk/run in 30 minutes, what is most important is your attitude to go out and have those 30 minutes spent on moving your legs & feet on the ground.

Everyone should be able to include walking/running in one’s activity on a daily basis and if you can do this, it is a very good example on the application of discipline.

Remember, discipline is the key and the most important aspect in any kind of endeavor, sports, and, of course, to running.

Good luck and have fun!

1st Philippine Olympic Gold Medalist

On By kingofpotsIn Alternate Sports, Alternate Sports To Running, Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Travel, Ultramarathon2 Comments

In a 6-hour “runabout” in Los Angeles, I was able to discover that the first Olympic Gold Medalist in both platform and sprinboard diving events in one Olympic Games is a Filipina, whose father is a Filipino and mother from England, born in San Francisco, California on December 31, 1924. She was almost 24 years old when she won the two Gold Medals in the 1948 London Olympic Games.  Her name is Victoria Manalo Draves and she is 5′ 1″ in height. She died last year at the age of 85 due to pancreatic cancer and I could not remember if her death was featured in the local newspapers.

Victoria Manalo Draves With Samie Lee (South Korean-American) (From Google Images)

I discovered her name written on a big mural inside a Public Park along Beverly Boulevard & Union Street in Los Angeles, California. It led me to research about her on the Internet.

A Public Park With A Mural Depicting the History of Filipinos In America
The Lady With The Gold Medal

The following links have lots of information about her life, training, and inspiration she shared as one of the public parks in San Franciso, California was named after her.

http://www.asianweek.com/2010/04/28/the-triumph-of-victoria-manalo-draves/http://youoffendmeyouoffendmyfamily.com/olympic-gold-offender-victoria-manalo-draves/http://www.nytimes.com/2010/04/30/sports/olympics/30draves.html?adxnnl=1&adxnnlx=1321819333-1U9qzxjSeRS/3lJA03nWZghttp://www.la84foundation.org/6oic/OralHistory/OHdraves.indd.pdf

Technically, her feat was not considered as part of the Philippine Sports Annals as she represented the USA Team, However, for having her roots and blood as a Filipina, it would inspire us to develop our potentials in water sports, most especially to diving. It is a shame on our part that this Filipina Lady is not fully well-known in our country. Correct me if I am wrong.

Do we have a separate sports federation for diving? I guess, it could be a part and under the PASA. PASA? Did it deliver for Gold harvest in the 26th SEA Games?

Review: Hoka One One Bondi B

On By kingofpotsIn Insights, Jogging, Pictures, Practice Runs, Runners' Training, Running, Running Shoes, Trail Running, UltramarathonLeave a comment

It has been awhile that I posted a shoe review for the past months. So, this new pair of shoes that hit the market early this year is making a lot of “noise” in the Internet among ultra trail runners. This is the reason why I was able to know beforehand about the existence of this “weird-looking” running shoes.

HOKA ONE ONE Bondi B

Two of the top US ultra trail runners, Dave Mackey and Karl Meltzer, had been using this kind of shoes in their runs and races as they are the primary and top endorsers of this shoes even if these shoes were invented and conceptualized by two French ultrarunners. These guys had been winning their races using these shoes. I’ve seen with my own eyes how Dave Mackey ran and glided on those shoes during this year’s MIWOK 100K Trail Run in Marin Headlands which he won easily from other top US ultra runners. Looking at Dave Mackey (with a height of more than 6 feet), the Hoka One One looks like an ordinary trail shoes and it is not noticeable as a clunky & thick soled shoes.

My observation brought an interest to have one of this pair of shoes just to find out what is special in them as each of them carry a higher price as compared with other trail shoes. The initial price was $ 179+ which has almost the same level price with the ASICS’ top end Gel-Kinsei series. However, the price has now gone down to $ 159+ as per my latest research in the Internet.

Last June, a simple question to the ARC Los Angeles owner, Joe Matias, if their store carry such shoes led me to have a new pair of Hoka One One Bondi B. He even posted on Facebook that the Bald Runner is ready to experience a “Time To Fly” with the new pair of shoes with the appropriate pictures. Thanks, Joe!

First thing that I’ve observed when I tried to wear them was that their sizing is one-half size smaller. Which means that if I am size 9 1/2 in my regualr running shoes, I should have ordered size 10 for the Hoka One One. I tried to compensate this little issue by using thinner running socks. Second, I found the shoe string to be bulky as it uses those stiff round-type shoe laces which tend to put more pressure on the top of my feet when I tie my shoes tightly. I changed the shoe laces with those flat and lighter shoe laces and I observed a great improvement on the comfortability of the shoes.

For one month, I’ve used them everyday in my runs along the paved streets and they are very soft to the feet because of the thick and spongy sole. It was very comfortable to run with as I was recovering from my knee injury. The pain on my left knee would go away as soon as I ran with them. The spongy and bouncy feeling as my feet hit the ground is totally different from using my other running shoes.

I tried to use them in my trail runs and the shoes forced me to run at a faster speed and pace on the downhill which I was trying to avoid and minimize because I was still recovering from my knee injury. If only I was not being safety and conservative conscious on my trail workouts, I could have experienced the full potentials of this shoes in my downhill runs which most of the users have liked about using them.

However, I would reveal that the thick sole gave some problems with the way I run. Since I am a “shuffler” who could barely lift my knees during my “push-off” at a higher level, my tendency is to trip with the shoes on the ground. It does not happen all the time but there are times that my rythym would be disturbed. Sometimes, my leading shoes would hit the other one when my legs are showing that they are getting tired and weary.

Shoes More Noticeable With Average-Height Runners

I used them during my WC 200 run lately and they were nice shoes to start with my daily runs but after 30+ kilometers, I have to use the thinner-soled shoes for faster leg turn-overs. I am not saying that these shoes are not light, they are lighter than the ASICS Gel-Kayano & Kinsei but they simply don’t suit to my style of running on paved roads.

My Hoka One One, for the meantime, is being used as my recovery workout shoes and it is still waiting to be used in an ultra trail run or in a road race.

Now, if you ask me if I am recommending this one for you. Of course! Get one pair of this shoe and experience what is like to wear a different one and be a standout from the rest. Just take note of the shoe sizing and the price. I really don’t know yet if they are available in the local running stores. However, I’ll give you a tip. Ask Raul, Perkins, and Mario of ARC Manila if you can have it ordered from Joe Matias of ARC Los Angeles. I know Joe will give you a nice deal on these shoes.

Going On My Fifth (5th) Year

On By kingofpotsIn Insights, Races, Runners' Training, Running, Running Shoes, Sports Program5 Comments

I started this blog on October 25, 2007 by publishing four (4) posts in one day! These were stories I could think of while I was a Commander in one of the Philippine Army Divisions in the Western Visayas and had initially inspired me to resume my running on a regular basis.

It was a time when there was a running event within one or two month’s time in the whole country!

It was the time when The Bull Runner was the only local regular running blog in the country. And she was ahead by 5 months! Why not a blog coming from an old, average and competitive male runner who could hardly remember his past marathon race accomplishments? Slowly but surely, Bald Runner started to be known.

And everything now is history.

Bald Runner

So, what will you expect in the years to come?

This blog will remain to be simple as it started in the beginning. Everything is purely on running. It will continuously inspire others to start to engage themselves in any kind of endurance or physical activity that will improve their health and well-being. It will promote adhering to healthy lifestyle for everybody. It would never dare to touch on political, social, and economic matters as this is the expertise of others out there who have job descriptions to implement as part of the mission of their respective organization.

Sharing one’s running workouts and training. In my early years of blogging and up to this time, I’ve shared to my readers my training and other information I’ve discovered from other sources. I’ve experimented on them and made my own conclusion on each of these, from training, form, nutrition, hydration and apparel. Since I have the time to browse on the Internet, I might as well share my “discoveries” to everybody. However, in the end, Dr. George Sheehan’s words that “running is an experiment of one” still holds true!

My personal opinion on observations on running will always be part of this blog but I will limit them to road and trail races that I participate. This will serve as my personal reference if ever I would join again in their future editions.

Reviews on running apparel and shoes will always be a part of this blog and I had been lagging behind on this aspect. In a sense, I believe that there is truth on what they say as “Sports Fashion” in Running. If you can’t make it in speed, do it in your fashion statement!

More ultra marathon and adventure runs. Yes, there will be more to come to challenge myself and for everybody, whether in roads and trails. Sufferings and pains are the things that ultra runners would love to experience and keep them from looking for more. Just ask your average ultra runner how it feels to finish one, he or she will tell you that will be their last one but after a week, he/she will be looking for the schedule of the next ultra event. Amazing people! Not only that, it is becoming apparent that joining an ultra will be cheaper than joining a marathon race!

Transparency? It is a standard practice for a runner-blogger to post a picture (in action) in his story if he/she relates his/her story and experience in finishing a race. It is a must! So that you are sending the message that you are a credible runner. Nothing more, nothing less. I really don’t mind the finish time, just show us that you are running.

Lately, there had been media releases about runners who are doing adventure runs throughout the country (Philippines) and other parts of the world and they are very commendable in terms of their respective advocacy they are promoting. Very nice indeed but I need to see their daily stories and I could not wait for their books or journals to be published months or years after they finished their respective feats. Is it hard for them to blog their daily runs? It still boggles my mind as these runners are good writers and professionals, too! In short, if I can do it in my local adventure runs, they can do it, too!

Keep on sending elite athletes to international ultra races in the years to come will be one of the major tasks and primary advocacy of this blog. Surprisingly, I have received only two of my readers in this blog who e-mailed me to support such endeavor. And in my Facebook status about my post on “Good Samaritan”, my ultra friends who are based abroad were the ones who responded to my call. Thanks for your support. I know that majority of those who kept their silence on my post will be willing to give their share once I will send them my “letter of request” and I might as well thank them for their support in advance.

Simplicity, Transparency, Sharing, Persistence, Credibility, Compassion, and Challenge are the words to live by in this blog.

Thanks for your visits and comments!