Annalene Bautista aka The Meek Runner is an avid and passionate runner. She started running almost three years ago and became the role model of her family that she was able to motivate her husband and children to be involved in every road race as runners every weekend. One of her kids is already an upcoming competitive triathlete and her youngest daughter had just finished a half-marathon race. Last May of this year, she became an accomplished marathon (42K) finisher from “The Bull Runner Dream Marathon”
Running Lecture @ TUP Audio-Visual Room
Her exemplary actions with regards to physical activities and active lifestyle had spread out to her staff and employees at the Land Bank of the Philippines. Her initiative to spread the benefits of running to everybody in her office or area of responsibility led to the conduct of a Running Lecture & Clinic. After exchanges of e-mails and text messages, the lecture & clinic was held last August 2, 2010 at the Audio-Visual Room of the Technology University of the Philippines (TUP) in Manila.
40+ Landbank Staff & Employees Attended
On that evening, the weather did not cooperate with us as it was raining hard. The lecture and clinic were conducted indoor. After an hour of lecture on the Basics and Training Principles of Training in Running, the Elite Team Bald Runner demonstrated the different stretching exercises while the audience did they own part of doing the same exercises. After the stretching exercises, the elites demonstrated some running drills and the correct form of running.
Stretching Exercises
An open forum was conducted and questions from the audience was answered, ranging from training, injuries, selection of shoes, and nutrition. After 2 to 2 1/2 hours, the running lecture and clinic was finished with a decision from the group to have a special arrangement for training for the whole group for a minimum of three (3) months.
Exercises Led by Members of Elite Team Bald RunnerMore of the Stretching ExercisesGroup Picture After The Activity
At present, the Land Bank Running Group under Annalene Bautista have already attended two (2) sessions of their formal training to become future competitive runners in road races. So, runners out there should watch out for this group as they come in in full force to join the many thousands of road runners during weekend races.
To Annalene, her family, and to the rest of the Land Bank personnel, thank you very much for inviting us to your physical fitness program and for your support to the Elite Team Bald Runner with the hope that each one of you will make running as part of your lifestyle.
My friends, runners and most of my readers would always ask me the same question–where do I get my strength and endurance in running? My best answer to them is Experience. But the truth of the matter is that I get my strength and endurance from my nutrition and strict adherence to the basic principles of endurance training.
In nutrition, I eat anything that will not cause any “gout” attack in any parts of my body. Most of the time, I eat the following fresh foods:
Fresh Meat (Not Processed or Frozen Meat)Simple But Nutritious (Salmon Belly & Beef Tapa/Beef Jerky)Fresh Vegetables Direct From The PlantMy Favorite AmpalayaNative ChickenA Little Of Pinapaitan, Kilawen, & KalderettaFresh Fruits....More Fresh FruitsAnd More Fresh Fruits!
Now, from these source of food/nutrition, I can get my 40-30-30 diet (carbo-protein-fat) needed for my running performance. The magic word here is “FRESH”!
In my basic training principles, I always think of “progression”; specificity; and recovery. Do I have to explain each of these words again? Okey, I will explain them in my future posts.
Good luck to those athletes participating in the CAMSUR 70.3 Triathlon this weekend!!!
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!
Mark Hernandez of Thomson Reuter is one of the avid ultrarunners based in Metro Manila, having finished the 2010 BDM 102 and the 1st PAU 50K Race. He is the one spearheading the activities of his company’s Running Team. As part of their active lifestyle and sports activities, he requested me to conduct a running lecture and clinic to his officemates last month. Finally, on the early morning of July 31, a running lecture and clinic was conducted to almost 20 persons in their office.
The running lecture started at 6:00 AM and it was followed with an open forum and discussions. The clinic was conducted outside the office, along the wide streets of McKinley Hill. Stretching exercises, running “drills”, and a 15-minute easy run was led and conducted by the members of Elite Team Bald Runner.
1st Time To Conduct A Running Lecture Early In The MorningAnswering Questions During Open ForumStretching Exercises With Elite Team BR...Running "Drills"15-Min Easy Run @ McKinley HillMark, Thanks For Your Support to the Elite Team BR & BR's EventsGroup Picture After The Activity
That is Clark Air Field, if you don’t know your history.
I was invited by the members of the Team Bald Runner-Professionals to run a 10K Race dubbed as “Takbo Para Sa Katutubo” at Clark Air Field this morning. But the group scheduled a workout that starts with a 10K easy run before and after the said race. This kind of running workout is what I call an “ultramarathon tempo” run!
I arrived at Clark’s Parade Grounds at 4:15 AM and started my run around the 2.34K-loop. The rest of the group arrived after I completed one loop. After a brief greetings, we had a group run. Before we proceeded to the Starting Line of the 10K race, I was able to run a distance of 8.5 kilometers at an average pace of 6:30 minutes per kilometer.
Team BR-Professionals
We assembled at the Starting Area at 6:00 AM and after a short prayer and singing of the National Anthem, the 10K race started ahead of the 5K and 3K races. It was a simple race without any “distractions” and I consider it as a perfect and well-organized race. The total number of runners was approximately 500 but everything was very orderly. This is the only race where the 10K runners were not disturbed by the 3K & 5K runners at the Finish Line. Most of the road races in Metro Manila commit this simple mistake of giving a problem to the longer distance runners get entangled with the slower runners in the lesser-distance races as they approached the Finish Line.
This is the only 10K race which is perfect—accurate distance, nice and challenging route, no vehicles racing or disturbing the runners, water station in every kilometer, lots of cups and water supply, visible kilometer markings and directional signs, and perfect weather! I was not surprised about the preparations and outcome of the race as the Race Organizers are competitive runners and ultra runners! Congratulations to Atty Jon Lacanlale and to the rest of his company who happen to be BDM 102 “veterans” for a perfect race this weekend.
I finished the 10K run in 51:23 minutes as registered in my GF 305 with an average pace of 5:10 mpk. It is a slow time but the route was very challenging. I was happy of the result of my run although I tried my best to finish below 50 minutes. After congratulating the Race Organizers for a good job on the race and talking to some of the participants of the race, I re-joined my group and resumed our easy run. It rained hard during this part of our workout and I was relaxed and comfortable of my pace. I was able to run a distance of 11.5 kilometers and I could still run some more distance without any pain or soreness on my legs.
In summary, I was able to run a distance of 30 kilometers with a total time of 3:04:20 hours. I felt good after the run and the rain had contributed much for my body to sustain my pace and endure the distance. After my shower, the whole group re-grouped again for “brunch” in one of the Cafes/Restaurants at Marque Mall in Angeles City.
Thanks to the members of the Team BR-P for the invitation and get-together “brunch” to culminate the running activity for the day.
And for my food “tip” for the day, drop by at the Total Gas Station at “Wetlands” along the North Luzon Expressway (NLEX) and look for Nita’s Fried Itik & Restaurant. This place has the best-tasting fried duck at the price of P 150.00 only!
Fried Duck!Fried Duck...The Best!
I am back on training again for another ultra race or adventure run in the future.
See you at the PAU’s “P2P 65K” Run in Ilocos Norte! More updates to come! And train well!
Lessons Learned and Insights/Observations In The Headlands 50-Mile Trail Run
1. Finish The Race—The main objective in participating an ultra trail run is to be able to finish the race. Yes, finish within the cut-off time of the race. In order to finish the race, you must be able to have a positive attitude and apply your race strategy. Aside from having a positive attitude and full resolution to finish the race, there is a need to be patient by not forcing your body on the early stages of the race. It is best to experience the run by trying to enjoy the scenery and looking how the other runners react to the different terrain of the route. If I need to finish the race with a lesser time, it is mandatory that I have to train harder and increase my mileage.
2. Training & Preparation—Two months before this ultra trail run, I shifted my training by running towards the “Brown Mountain” (BM) and tried to strengthen my legs and cope up with the challenges of mountain trail running. However, I found out that my “trips” to “BM” were not enough. There is a need to do more quality mountain repeats, not hill repeats! In my trips to “BM”, I tried to force myself by running on the incline portions of the trails and resting on the downhill and flat portions. With this thing repeated during my training, I became very conservative in my running effort during the race. I have made so many observations on the “tougher” runners on how they attack the inclines and the downhill portions of the course and I’ll try to mention them in my observations and things to improve in trail running.
3. Race Strategy—In my training, I adopted the race strategy of brisk walking on the uphill climbs and resuming my running on the flats and downhill portions. I was able to do this strictly during the race. However, after the race, I found out that I still have enough strength left. I have a feeling that I ran the course very conservatively and did not have the effort to force my body from my “comfort zone”—being afraid of having muscle cramps at the Km #40 point. On my hydration, I trained myself by bringing my Nathan Belt Bottle (on my small on the back) and a Nathan Hand-held on my left hand/palm. The bottle on my belt was filled with Gatorade while the hand-held bottle was filled with water. I had to drink water and Gatorade alternately every 2-3 kilometers and I could only finish one-half of the content of each bottle within a distance of 10-12 kilometers. During the race, I finally decided to bring only the Nathan Bottle on my belt and opted not to bring the hand-held bottle. I also decided to drink only Gatorade/Sports Drinks during the race. It worked fine with me to be having one bottle during the race and drinking only Sports Drinks since the drinks served during the race did not have any taste of a Sports Drinks. I am still wondering what is the brand of sports drinks that they served during the race. On the food, I took the regular GU Sports Gel every 10 kilometers, ate 3 bars of Nature Valley, lots of beef jerky cuts, and sliced melon & water melon dipped on salt which I picked up in every Aid Station! I took also 2 capsules of Salt Stick, one capsule in every loop! However, after the 1st loop, I ate one serving of oatmeal, fruits, SPAM slices, hard-boiled eggs, and drank one bottle of Gatorade.
Old Logo Of PCTR
4. Acclimatize and “Feel” The Route—My two (2) recon runs on the race course was a way to familiarize myself with the weather condition and the terrain of the area. I concentrated more on the beauty of the scenery and how to trace the route as seen and described on the map and on the route description. Running almost one loop of the course during my second recon run gave me confidence to be able to finish the course. And I decided to be conservative on the 1st loop during race day and try to run faster on the 2nd loop. But the results would show that I ran the 1st loop faster than the 2nd loop on race day! It shows that I was not able to determine on what parts of the route where I could be faster or slower. I just kept on following what was set in my mind—to brisk walk on the uphill and running comfortably on the declines. It was only on the last 8 miles where I was concerned about my pace and time to be able to reach the Finish Line. As to the acclimatization to the weather, I found out that after two weeks of stay in the area, I was able to bear the cold temperature even if the sky was overcast and the mountain environment was foggy. Three days after the race, I returned to Marin Headlands and ran another 20 miles and “attacked” the uphill climbs by continuously running on them, instead of brisk walking and running fast on the downhills, instead of comfortably running in a slow pace! At the uphill portions of Coastal Trail and downhill portions of Wolfe Ridge and Old Springs towards Tennessee Valley AS, I was able reduce my time by more than 6 minutes. I also ran on the uphill climbs of Marincello Trail and Bobcat Trail and with a faster pace on the downhill of these trails which resulted to a faster time on these portions by a cumulative time of 16 minutes!
Headlands 50- Mile Run Elevation (Clockwise)
If given another chance to run again in the Marin Headlands, I am sure I will be able to improve my time and have more confidence to attack the uphill and the downhill.
5. Specificity of Training—If you are preparing for a mountain trail run for a distance of 50 kilometers and above in the US, you have to train to a terrain that resembles to the course profile and race route condition. Comparing the course profiles of the Headlands 50-Mile Run and the 1st PAU 50K Run in Tanay, Rizal, there is a big difference aside from the fact that the weather is also different from one race to the other. Tanay’s elevation is higher but the inclines and declines are gradual than the Headlands 50-Mile Run. With this comparison, Tanay’s mountain trails would be a nice training ground for mountain trail runs in the US. I hope Tanay’s mountains would be able to resemble at least the last half of the Western States 100-Mile Endurance Run.
1st PAU 50K Race-Tanay Course Elevation (Courtesy of Mark Hernandez)Western States 100-Mile Run Elevation Profile (From WS100 Website)
6. Staying Longer at the Aid Station & Refueling After 1st Loop—Changing my socks, eating some food, and posing for my pictures after the 1st loop took at least 10-11 minutes of my time. If only I could make such stop for only 5 minutes, it would have shaved off some of my time. Shaving another 30-seconds in my stops in every Aid Station means another 4 minutes deducted from my time. Waiting in line at the Comfort Rooms for almost 2 times during the race also added few minutes of my time. I should have just “peed” more along the side of the road to shave off some seconds of my time. I will be smarter next time whenever I need to stay longer or not in every Aid Station.
7. Observations on the Conduct of Headlands 50-Mile Run
a) No Marshals Along The Route—There are no marshals positioned on the intersections of trails. You only see colored ribbons and small flags towards the direction of the route and along the route. If you don’t see any ribbons or small flags on the route, that means you are lost. You have to retrace your route and go to where you have last seen the ribbons. You only see volunteers on the Aid Stations.
b) Everything Is Simple—There are no race singlets as part of your registration fee. There is no loot bag after you finish the race. You simply receive your Finisher’s T-Shirt and the rest of the souvenirs and the items promised to be given to each of the runner will be sent to your home address through post mail. There are no “distractions” or “circus” mood at the Start/Finish Area. You are lucky if somebody along the trail will give applause or cheer at you. The only people who will cheer and greet you with “Good Job”, “Looking Good”, or “Good Morning/Good Afternoon” are the other runners in the race whom you meet, you pass, or those who are about to pass you.
c) Everybody is HONEST—Nobody cheats on the race course even if there are so many chances when a runner could easily make a “shortcut” as there is nobody who is checking the time or arrival of each runner in every Aid Station or critical point along the course. Each runner does not receive any band or string/straw necklace after he/she finishes a loop. There are no timing chips!
After My 2 1/2-Hour Run On The Course (3 Days After The Race)
d) Runners Are Having Fun–Runners in ultramarathon races are friendly. They do not compete with the other runners but they compete with themselves and the course. Ultra runners help each other to survive and finish the course within the prescribed cut-off time. You can start a conversation to anybody and you can keep on pace with somebody, too. This is where friendship starts. Through constant conversation of any topic while running or brisk walking, you will find out that those steep inclines just looked to be easy to have been passed along the way. You feel relaxed while running in pace with somebody. Sometimes, you are fully motivated to increase your pace not to be able to be left behind by your running companion.
e) Top Runner Are Really “Tough”—I did not see these guys walking except when they approach the Aid Stations to refill their bottles or bladders in their Camelbaks. They simply run hard on the uphill and run fastest on the downhill. I’ve been trying to copy them and unfortunately, it resulted to a bad fall during my latest trail run to Mt Pinatubo. I need to practice some more towards the “Brown Mountain” soon and practice the technique I’ve seen with these “tough” guys in trail running!
It’s time to go back to the mountains again for more training! See you at “P2P 65K Run” in Ilocos Norte!
During the Awarding Ceremony of the 2010 BDM 102 last March of this year, July Oconer, 4th placer in the 2010 BDM 102 and a consistent participant & sponsor of the said race, requested me if I can organize a Trail Run to Mt Pinatubo. Jonel aka Bugo-bugo also approached me if I can conduct a race from the Barangay Hall of Sta. Juliana, Capas, Tarlac to the Crater of Mt Pinatubo and back to the starting area. I told July and Jonel that the preparations and logistics will have to be well-planned and coordinated. Due to the National & Local Elections last May and the impending change of leadership in the Armed Forces of the Philippines, it was impossible to prepare for an ultra race and implement it in a limited period available in a place where the runners could be only supported by 4 X 4 motor vehicles. In addition, an additional security arrangements with the military elements in the area must be coordinated after coordination is made with the local government of Capas, Tarlac.
Instead of having a race, Jonel and July came up with a fun run and posted the event as “Mt Pinatubo Express” at Facebook which drew a positive response from a lot of interested runners. The 2010 BDM 102 finishers and “veterans”, PAU finishers, and other runners were invited to this event which happens to be conducted on the birthday of July. Preparations and coordination were made by Jonel and updates of the event were posted at Facebook. And there was no reason for us to postpone the event, except if there is a threat of an incoming typhoon or weather disturbance.
Charlie, My Support Crew & Pacer
At 5:00 AM of August 1, 2010, a group of almost 50 runners, support crew, and guides assembled at the Barangay Hall of Sta. Juliana, Capas, Tarlac. After one hour of logistics preparation, briefing, attending to personal necessities, and a brief prayer for everybody, the fun run started at 6:00 AM.
Runners would run in groups and have initially positioned our 4 X 4 vehicles at the front, middle, and rear. These vehicles served as our mobile Aid Stations where the individual support and supplies of each runner became a general support for everybody. We had our first “pit stop” at Km #6 to refill our hydration belts and systems. We waited for the arrival of the last runner and resumed our run once we account the presence of everybody. Our next stop would be at Km #10.3 and the same “ritual” was done. The group basically re-grouped in every 5 kilometers until we reached the “baseline” at Km #20.
Km #2 of the Run On A Wet Lahar Ground
Food and water were abundant. Our support crew who were riding on those 4 X 4 motor vehicles did an excellent job of giving us food along the way and in our “pit stops”. Jonel of FrontRunner Magazine brought with him a professional photographer who took pictures of us during our runs (in action), “re-grouping”, and during our brief stay at the crater. Jonel informed us that the story and pictures of the event will be one of the main features of the magazine’s September-October issue.
Junrox Poses With The Rocks
After one kilometer of slow run from the Starting Area, we immediately crossed the widest part of the river and we started running the 2nd kilometer with wet running shoes. As soon as our shoes would shed off the water that had been absorbed by the shoes, it was time again to cross another river and this occurrence was repeated. It is possible that we crossed a river for a hundred times during this run. Aside from the lahar/sand and the river crossing, running, walking and jumping on small/big/ boulders of rocks would be our next task before finally reaching the crater of Mt Pinatubo.
Junrox, BR & The Rocks
Jonel, Nickko, and I were the only “veterans” on this trek to Mt Pinatubo as we joined our first run and trek with the Pinoy Ultra Runners last November 2008. Although the guides walked and ran with us, we were confident that nobody will get lost along the way. Nickko, being the slowest runner among us, became our official “sweeper” and ably supported by one of our 4 X 4 vehicles. After almost two years since we first visited Mt Pinatubo, the landscape had tremendously changed where there are more rocks and big boulders along the river and inclined path towards the crater. We were surprised that the 7-km walk from the “baseline” up to the crater are now full with more rocks and that you need to have more time to select your footing on top of these rocks.
Jerome's River Crossing In Action
The whole group of runners & support crew reached the crater of Mt Pinatubo at 11:30 AM. We stayed at the crater for a limited period of one hour only. It was enough time for almost everybody to swim or soak their tired bodies in the sulphuric water of the Mt Pinatubo Lake. It was also a time to wash our socks and running shoes from the lahar that entered into them. I was surprised there is a lot of improvement done on the park overlooking the lake. The place is better for the tourists to see and a nice background for photo-ops. The stairs or pathwalk that goes to the lake had been made wider and more-forgiving for older ones, like me! In November 2008 trek, I counted the number of steps to be 125 from the top of the park towards the ground of the lake. Now, they made it into 181 steps!
Amazing Scenery!Big & Small Rocks All Over The Place. Make Your Own TrailBetter & More Improved Park
The view and scenery all around the Mt Pinatubo Park was amazing. The people managing this park did a good job to improve the facilities and structures of the place. This is a park that we should be proud of. I hope this park will be maintained and made a good example of eco-tourism in the local government level.
Aside from cleaning our socks and running shoes from lahar/sand and small rocks, we had a simple picnic where we shared each other food brought by each runner. Our packs became lighter as we started to prepare back to where we started. Before we left the Park, we had some group pictures taken by our official photographer!
At exactly 12:30 PM, we started leaving the Park/Crater of Mt Pinatubo. It was a slow descent for the first 2 kilometers as the trail is full of big rocks where it passes along the stream of water coming from the crater. Once we hit the wider portion of the trail, everybody started to run in groups again.
Perfect BackgroundWith Jerome & Charlie At The Crater Lake
The run from the crater to the starting area is slightly downhill. My GF 305 recorded a data of 6,600+ feet accumulated ascent/descent and this is the reason why it took us more time to go to the crater than our time when running towards the finish line. The only thing or factor that slowed us in our way back was the heat of the sun during the early afternoon. It was good that we still had barely enough water supply for everybody. There was no danger of any casualty for heatstroke among the runners as I know that the runners had been “veterans” of BDM and PAU races. Plus the fact that we are surrounded with a flowing river where anybody could easily soak his body just in case a runner needs to cool off his body. Actually, I usually dip my running cap on the flowing water and have it wet and wear it on my head during the run towards the Finish area.
And then an accident happened. Along Km #35, I tripped my right foot with rocks along the lahar ground while running at a faster pace and I fell forward on my belly. The fall is really a “big time” experience for me, my first in my running adventures! My right shin bone hit a rock as big as my palm and my skin was cut! I immediately inspected my cut by rubbing my hand on my shin in order to determine if I have a bone fracture. None! My cut was simply bleeding with blood. No cuts on my arms but only bruises. My long-sleeved shirt protected my arms from any wounds. And nothing happened to my face. I walked a few meters towards a stream with clean water flowing on it and cleaned my wound from the blood and sand. I was thinking that I should have worn my compression socks or calf support socks to protect my legs from being wounded by the rocks. I learned a lesson on this event—“bushwacking” is also applicable to rocks and there is a need to wear shin or calf support sock as a protection from wounds due to accidents or falls.
Jerome Cartieller, a BDM 102 veteran and Rey Jimenez, my running partner along Kennon Road during my Adventure Run to Baguio City, came to me to assist and assess my wound. Jerome was an “angel” sent from heaven! He has a complete gear in his pack to include a First Aid Kit! Jerome & Rey cleaned my wound with Betadine and simply covered the wound with a gauze and transparent medical tape. After cleaning and treating the wound, my mind was thinking of getting a ride back to the finish area while I was walking and tried to observe if there was an unbearable pain while moving my legs. I decided to jog a little, felt that there is no pain and resumed my running.
Wounded In Action
I never quit in any runs or races even if I am injured. I never had any case of DNF in my running career and this particular running event will not be recorded as a DNF for me. So, I ran and brisk walked all the way to the Finish Area. I won over my negative thoughts, the heat of the afternoon sun, and my wound which was bleeding with more blood as I run. It never came into my mind that I am casualty of “Wounded In Action” (WIA) in my running career. But it is better than to be a recipient of the Purple Heart Medal (Wounded In Action Medal) in military operations against the enemies of the state/country. WIA in a military operation is far worse as you’ll never know if your body is still complete or not; or if you can still walk or run after your recovery. What an irony in life!
I reached the Finish Area with an elapsed time of 10:30+ hours to include the one-hour stay at the crater, those numerous “pit stops” & photo-ops along the route, and the time to treat my wound. After two weeks of finishing the Headlands 50-Mile Run, my body was prepared again for this run. I did not feel any soreness and pain on my legs due to the trail running except for the slight pain on my wound and bruises. I think my wound is “telling” me to rest and recover for the whole week this time!
The North Face Rucky Chucky Trail Shoes Sucks!!!
Before taking off my running shoes, I inspected The North Face Rucky Chucky Trail Shoes and it is wrecked! The logos on each of the shoe just fell down while I was still at the Km #18 and the soles began to separate from the shoe while I was walking towards the crater of Mt Pinatubo. The shoes’ model name is taken from the Rucky Chucky River of the Western States 100-Mile Endurance Run which is specifically located at Mile #78 of the trail route. The name itself symbolizes the WS 100 which is most prestigious 100-mile trail race in the United States and the shoes should carry the same prestige in terms of durability and endurance. I am not saying that the shoes was one of the reasons why I got tripped and fell on the ground during my run. But with the condition of the shoes after a 50K trail run to Mt Pinatubo, I think TNF Philippines should know about this as a feedback from their customer.
Catered "Buffet" Party After The Run With The Host, July Oconer
After waiting for the last runner to arrive, the group was treated to a catered “buffet” dinner courtesy of the host and birthday celebrant for the day, July Oconer. (Note: It is becoming a tradition to serve a “lechon” during BDM “veterans” get-together party!) In this party, we celebrated also the birthday celebrants (Wilnar Iglesia & Rhodora Cartieller) for the week. It was really a nice carbo-protein-fat recovery meal for all the runners, support crew, and guides.
During the dinner, I was able to talk and entertain Gerald who came all the way from Dalian, China and purposely joined us in this trail run. He stayed here in the country for 3 days. Gerald is a running partner of July in China and hails from New Mexico, USA. He is a competitive runner and had finished the Bataan Death March Memorial Marathon held in White Sands, New Mexico every third Sunday of March. He has already made his intentions to bring his wife, relatives and friends for them to experience the next edition of the BDM 102.
With Gerald from New Mexico, USA
Lastly, I would like to convey my sincerest thanks to July being the generous host & main celebrant of the event; to Jonel for the “snappy” preparations, coordination, and documentation (pictorial); to all the support crew who served us with our food and hydration; and to our “guides” & drivers. And most of all to the Almighty God who gave us a “perfect” weather during the run, protected us from any harm, and for giving us the strength to finish the 50K trail run.
7:00 AM June 26, 2010/UP Vanguard, UP Diliman Campus
After the June 12 Independence Day Half-Marathon Race, I had the chance to chat and have some photo-ops with the members of the UP Vanguard Running Club where four (4) of its members are “veterans” of BDM 102. Lt Colonel Roland Rodil of the Philippine Army, Commandant of the UP Vanguard and one of the few senior officers who is a competitive runner, requested me to conduct a running lecture and clinic to his cadets and “reservists” at the UP Campus. I immediately approved his request and with a few exchanges of e-mails and text messages, the activity was finally scheduled last Saturday, June 26, 2010 at the UP Vanguard Building.
UP Vanguard Running Team
I was received at the UP Vanguard Campus by Lt Col Roland Rodil and his staff on the early morning of Saturday, June 26, 2010. After breakfast and chat with the staff of the UP Vanguard, I was led to the lecture hall which is the top floor of the UP Vanguard Building with more than a hundred of ROTC Cadets and PA Reservists waiting for the start of the activity.
The lecture started at 7:30 AM with a brief message and introduction for me by Lt Col Roland Rodil. The lecture was too detailed for the younger audience to be aware of the basics and principles in running. After a two-hour lecture and Open Forum, the audience was led to the streets of the campus for the practical portion of the clinic.
Running Lecture With The ROTC Cadets of UP DilimanMore Than 100 Cadets & Reservists AttendedLt Col Roland Rodil, Commandant of UP Vanguard Presenting A Memento
The practical and actual demonstration was led by the members of the Elite Team Bald Runner. The clinic started with the different stretching exercises, running “drills”, and a 2-Km easy run around the campus. Another 1 1/2 hours were devoted to this part of the event.
Stretching Exercises Done Properly With The Elite RunnersAnother View of the Stretching ExercisesRunning "Drills" Around the UP Vanguard Campus2K Non-Stop Run Before The End of the ClinicGroup Picture With UP Vanguard & Reservists After The Activity
Lt Col Rodil’s initiative in this activity is very commendable. Teaching these college students on the benefits of running is a good move to expose them on the benefits of adhering to an active and healthy lifestyle through running. I would be very much happy that at least 10-20 of these ROTC cadets will pursue running as part of their way of life.
Through the ROTC program and the Philippine Army’s Reserve Force Development, my advocacy to spread the basics of running had taken off in tandem with my running clinics with the corporate world. Hopefully, this will increase the number of runners who will be guided with proper basics and training principles.
Mabuhay kayo, Lt Col Rodil, UP Vanguard and PA Reservists!
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!
Could you name an item which you can buy at the Grocery Store with One Peso? None!
Can you name a service that would be enough to pay One Peso? There is! When I was the Camp Commander at Fort Bonifacio’s Philippine Army’s Headquarters, I introduced the “One Peso Ride” using Multi-Cabs & L300 Vans donated by the AFP Financial Institutions and later introduced such service also when I was again designated as the Camp Commander of AFP Headquarter’s Camp Aguinaldo. Every passenger has to pay One Peso in going to any place inside the Camp. Such services are still being maintained with the same fare.
When I made a post about Joy whom I awarded her “1,000-Km” Club Finisher’s Club, I mentioned that she gave a donation of P 1,000 for my Elite Team BR as the total amount she was able to save by paying or putting One Peso for every kilometer that she was able to finish, whether in her practice runs or road races! I was really impressed with such initiative and thanked her for the donation.
During the NB Trail Adventure, I had a brief conversation with some Senior Officers of the Philippine Army who had become as regular runners in road races. These Officers had ultimately transformed themselves as “hardcore” runners and they are now leading by example to their staff and soldiers. Colonels Frank “Jonx” Delfin & Alex Luna are presently leading a running group inside Fort Bonifacio and their group is increasing in number.
Colonels Delfin & Luna have established a running program and project where every member of the club put in One Peso per kilometer that they run in their training and races inside a Box and every runner should be able to register in a tally form his/her name & the number of kilometers he/she finished & the corresponding amount of money he/she put in to the box. Their goal is to be able to finish 1,000 kilometers and be a part of the “1,000-Km Club” Finishers.
Register First, And Then Drop Your Peso/s In To The Box
“PISO KADA KILOMETRO” is the name of this project and it already collected some amount as most of the coins had been accounted and properly packed in papers. It is unfortunate that I did not ask these two officers as to the total amount of coins collected so far.
Mabuhay kayo, Jonx & Alex!!!
"Jonx & Alex" With BR @ NB Trail Run (Photo Courtesy of Jun Bisnar)
Bald Runner 
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