1. The ADIDAS Climalite Response Compression Shorts gave me some chafing on my left groin area and I have to change my shorts for my afternoon run. I advise the runners not to buy this kind of compression shorts because the stitches on the groin area keep on rubbing the skin as the runner moves his legs. I have to change to my NIKE regular running shorts.
2. I started my afternoon run at 4:36 PM after some ice cold coffee, pasta with chicken and a slice of cheese strawberry cake! I started infront of the entrance to the Clark Freeport (where I stopped after the morning run) and finished at Km Post #102. I was able to run a distance of 15K with a time of 2:10 hours. I was able to consume 1,067 calories. My average pace was 8:39 minutes per kilometer with an average heart rate of 122 beats per minute.
3. For the second day of my “adventure run”, I was able to cover a distance of 46 kilometers, same as of yesterday’s total distance. The total mileage for two days run is 92 kilometers in 14+ hours as running/walking time. So far, except for the slight chafing, I don’t have any blisters, cramps, pain or problems with my body.
4. For the 1st day, I was able to run across the province of Bulacan and for the second day, I was able to run along the towns of Pampanga. As of now, I am in the territory of Tarlac Province. Hopefully, before the end of the third day, I will be running in the province of Pangasinan.
5. As usual, I have my dinner with a big serving of hot La Paz Batchoy which I find to be complete with everything. It is salty, it has noodles, meat, fried pork and brooth! I also ate fried chicken & rice. I have taken my Vitamin C, Pharmaton tablet, and Alaxan FR before going to bed. Of course, I have also a glass of fresh milk to complete my food intake for the day. One liter of water is a must also before going to bed.
6. The following pictures will do the talking for the meantime. Good night!
Reason Why I Can't Run @ NLEXKAMIKAZE Shrine in Mabalacat, PampangaAbout To Cross the Bamban Bridge (Pampanga-Tarlac Boundary)Last Kilometer Post For The Day
1. I finally stopped infront of the Clark Air Base entrance along the McArthur Highway in Dau, Mabalacat, Pampanga after finishing almost 31K from Apalit, Pampanga. I am now resting in one of the popular coffee shops in Dau with a free Wi-Fi connection and making an update about my run this morning.
Sidewalk Trail
2. With all the “walk breaks” and “pee stops”, I was able to finish the said distance in 4:47 hours with an average pace of 9:20 minutes per kilometer. It is a very slow pace but I think I am becoming stronger and more resilient to the heat of the sun. My average heart rate is 118 beats per minute and was able to burn 1,961 calories. I feel relaxed with my pace but I am gaining distance.
Another Version of the Sidewalk Trail
3. Last night’s dinner consisted of spaghetti, fried chicken, rice, 2 kinds of soup (la paz batchoy & macaroni soup) and fresh bananas. I guess, I was able to satisfy the ratio of 50%-25%-25% (carbo-protein-fats, respectively) for my intake of food. Before I went to bed, I was able to drink 1 Liter of water.
4. In today’s brunch, I ordered Pancit Palabok, Sisig with Rice, one Coke in Can taken with half teaspoon of salt. I felt bloated after my brunch that I could hardly maintain my pace plus the fact that the heat of the sun was already intense to the body.
5. From Apalit to San Fernando, I ran along the left sidewalk as I was facing the traffic. Instead of running along the paved road, I was running on a dirt road filled with stones and lahar. All the way, the rugged road gave comfort to my feet as I had soft landing with the ground. However, on the other side, the sidewalk is paved. But from San Fernando to Mabalacat, both sidewalks are not yet paved. I am glad the acacia trees along the highway were not cut as planned by the DENR and Department of Public Highways. I could see that there is an ample space for expansion of the road but cutting those acacia trees will not justify the intended infrastructural development.
Totally Covered Under The Heat of the Sun & Pollution
6. It is funny that I could see the campaign activities of the national candidates are on full swing! I think I was able to count a half dozen of brand-new pick-ups and vans painted with the campaign color & slogan of Senator Lito Lapid with blaring “jingle” and message for the people to vote and re-elect the Senator. I am sure more of these brand-new vehicles are already on their way to the Visayas and Mindanao as part of the campaign caravan for the Senator. I wonder why Senator Loren Legarda has to use the acacia trees as her campaign display instrument by using nails/staples to keep her posters from being removed. If only those acacia trees are humans, I can just imagine the pain they feel with those nails/staples used to display her campaign posters. I thought the good Lady Senator’s advocacy is to preserve the environment? Do you still remember those road signs with the poem “Trees” by Joyce Kilmer sponsored by the Lady Senator?
"But only God could make a Tree"
7. Before I finally went to bed, I briefly watched the local TV station where local government officials were discussing the things and accomplishments they have provided to their constituents. They talked about social services like free education, free health care, free medical attention & medicines and other services to the people. They even talked of their plans of making their town as the future Taguig City or Makati City where more jobs are generated and thereby, more income to the local government. I said to myself, it’s a waste of time watching the TV!
8. There is a lot of commercial and housing developments in San Fernando City. I’ve seen properties of the Vista Group and the Ayala Land along the route I’ve taken. How I wish these land developers would build parks where people would be in touch with nature; where they could exercise and play their sports they love and build “rest areas” along the national highway. It is sickening to see our concept of “rest areas” in the country—a gasoline station with fastfood chain of stores attached to it! In more advanced/industrialized countries, the “rest area” along the highway is totally different from the convenience-commercial stations along the crossroads with the highway—this is where the gasoline stations, hotels, motels, restaurants, and factory outlet stores are located. The “rest area” is where the motorists could have a brief stop to park their cars, take a nap, and relieve themselves from the call of nature. The “rest area” has two separate parking areas for the big trucks and cars & vans.
Crossing the Angeles City Boundary
9. While I was running, I saw a lot of vehicles parked infront of a fenced property and inside the said property were groups of people doing their morning jog. When I read the name of the establishment, I found it to be a Memorial Park!
10. There is no political connection on this “adventure run”. It is coincidental that I started this run on the first day of Campaign Period for the National & Local Elections. These are the reasons why I am doing this run:
a) I love to run!
b) I have nothing to do except to run and document my running experience through this blog.
c) I want to inspire others to excel and be positive in their respective field.
d) I am retired, want to do what I liked most and be responsible to myself. I want to be the “boss” to myself.
e) I want to document or “journalize” my running experience so that others could gain lessons from them.
f) I want to be active and healthy.
g) There is no more “running training ground” in Metro Manila which is worth trying or repeating. My training grounds are becoming boring! Going to the mountains to look for trails will be the next project.
11. The following were consumed and paid for during this morning’s run:
2 Liters of Water—-P 54.00
2 Bottles of Propel—-P 36.00
2 Bottles of Gatorade—-P 36.00
Brunch at Razon’s—-P 300.00
3 Hours of Internet (SmartBro since yesterday)—-P 60.00
1 Pack of SkyFlakes—-P 5.00
1 Cofffee—-P 5.00
12. The color for the day is Red.
At The Starting Area For the 2nd DaySam, The Running Ninja Should Look Like This When He Runs On Road Races..Hehehe!
1. From the last Kilometer Post (Km #56) where I stopped yesterday, I rode in my support vehicle and proceeded to San Fernando City to eat and rest overnight (RON) which is another 10 kilometers away. At 5:30 AM this morning, I was already on my way back to Apalit, Pampanga to start on the same Km Post where I stopped last night. I started my run at 6:13 AM from Km Post #56.
2. I heard an unconfirmed story about a runner who ran the Trans-Continental USA sometime years ago. The runner was picked-up by a vehicle along the way and rode towards the city. The runner checked in in a hotel/motel and had his/her rest overnight (RON). On the following day, instead of going back to where he/she was picked-up, the runner just ran around the streets of the city to compensate for the distance that the runner traveled while aboard the vehicle. I guess, that was not right! The runner was cheating, of course!
3. While writing this post, I am having my brunch at the Razon’s Resto in Angeles City. So, far, I was able to run a distance of 25K. After I finish eating their famous Halo-Halo, I will be on the road again to finish at least 30K before taking my mid-day rest and start again at 4:00 PM.
4. It is very tempting to drop by Clark Freeport to watch the Skydiving and other Sky Sports-related exhibition thereat. I might end up talking to my former officers and men with the Philippine Army’s Special Forces Airborne/Skydiving Unit and my schedule to reach Baguio if I stay longer in Clark might be delayed.
1. After singing some songs at the Resto where I had my lunch and posting my story about my running experience this morning, I prepared for my afternoon run. By simply wiping my whole body with my bandanas dipped in cold water, I was able to remove some of the dirt to my body exposed to the elements and at the same time cool down the temperature of my body.
2. After 3 1/2 hours of rest, I changed to a new set of running apparel—NIKE White Compression Long-Sleeved Shirt; New Balance Compression Shorts; 3 Bandanas (one for my head sweat stopper & 2 were tied on my neck); PUMA Black Socks; white cap; Ray-Ban Sports Sunglass; ASICS Gel-Kayano 14 and my Nathan Hydration Belt.
Another Set of Running Attire. Shell Station Personnel @ Tabang Were Kind & AccommodatingRice Fields Are Slowly Shrinking Due to Commercial & Housing Establishments
3. I started at exactly 4:00 PM. I entered the center of Malolos City and I was surprised to see the wide roads infront of the Provincial Capitol and the presence of so many commercial establishments on its sides. The place is completely different when I was a Brigade Commander with Bulacan as one of the provinces under my area of operation/supervision. My pace this afternoon was faster than the one I had on the start of this run. I was able to continously run for the first 10K with a time of 1:05 hours with an average pace of 6:30 minutes per kilometer. I was able to sustain the pace up to 13K mark as I started to take picture of the scenery along the way.
One of the Commercial Establishments in Malolos, BulacanOoopps...Wrong Wall To Display Campaign Posters! Hahaha!
4. For the afternoon run, I was able to run a distance of 19 kilometers in 2:27 hours to include the “walking breaks”. My average pace was 7:45 minutes per kilometer and average heart rate at 130 beats per minute. For the whole day, I was able to run & walk a distance of 46 kilometers. I left the road before 7:00 PM to look for a place to take a shower, eat and stay for the night.
Crossing The Bulacan-Pampanga BoundaryLast Kilometer Post For The Day
5. I was able to consume or pay for the following items during/after the run:
2 Bottles of Propel—-P 36.00
2 Liters of Bottled Water—P 54.00
1 Kilo of Lacatan Bananas—P 47.00 ( ate 3 pieces of banana)
1 Kilo of Ripe Mangoes—-P 50.00
Dinner/Food—-P 160.00
Hotel Accommodation (One Night)—P 630.00
6. So far, there are no “issues” or injury during my first day of my adventure run. Sleep is badly needed now!
This is it! This is the most prestigious marathon race in the country which everybody should prepare!
I received the list of schedule from Mr Andrew Neri of MILO/Nestle, Philippines yesterday and I tried to analyze their race schedule for this year. And the following are my observations:
1. The opening “salvo” for the 34th MILO Marathon will be the conduct of elimination race in Metro Manila on July 4, 2010. And every month, there will be a scheduled elimination race.
2. There will be only one elimination race for the month of August which will be held in Davao City. I wonder why MILO scheduled only one race for this month. I would suspect it is the month of CAMSUR’s Ironman Philippines activities (?).
3. Last year, there were 27 races to include the Finals and the elimination races. This year, MILO/Nestle, Phils reduced the number of races to 18. I suspect that less races means more “improvements” in this year’s Elimination & Final Races.
4. The early announcement of this year’s schedule is very commendable as runners would be able to have enought time to consider their training cycle and focus their preparation for the Metro Manila Marathon Elimination on July 4, 2010. A 5-month preparation or training cycle geared to qualify and have a finish time of sub-4 hours for this race is an ideal length of period to attain such goal.
5. It is not impossible if MILO/Nestle, Phils will double the cash prize for the Champions in the Final Marathon this year. A Cash Prize of P 150,000 for the Men’s and Women’s Champion and a Free Trip to a Prestigious International Marathon Race in the US would be a “quantum leap” in the development of running excellence in the country. I’ve been suggesting this idea before with the people of MILO and bring back the “glory” of MILO Champions when Champions would participate in the Boston Marathon and other international races as part of their prize. (Sa palagay ko ay wala ng mag-TNT sa Amerika ngayon basta bantayan natin ang atleta!!!)
6. Lesser races this year would mean better monitoring of runners during the conduct of races, most especially in Metro Manila. Reports of “cheating” during the Metro Manila Marathon Elimination Race had been an issue among runners as well as bloggers. I hope this bad practice will be finally eradicated in this year’s races. RFID timing devices should be a “must” to such a race with qualifying times.
7. Five (5) months to train for the Marathon Elimination Race in Metro Manila and another five (5) months to prepare for the Final Marathon Race on December 12, 2010 is a good and well-balanced spacing in between two training cycle for the marathon race. Whoever thought of this spacing of races is really a competitive runner! Thanks, Mr Dennis A and the MILO/Nestle marathon team!
Runners, what are you waiting for? It’s time to go back to the drawing board for your training program for the MILO Marathon this coming July 4! Good luck to everybody!
Last year, I joined a “Midnight To Sunrise” Run with the rest of the 1st BDM 102 participants through the invitation of Albert Salazar aka Run2DMoon. My account on this running experience with 20+ other runners could be reviewed in my post last year.
For this year, the running experience was initiated by Jonel aka Bugobugo85/FrontRunner Magazine with the UP Diliman Loop as the venue. A group of 30+ runners joined the said run as part of their preparation for the 2nd BDM 102 which will be held on March 7, 2010. The run started at 12:08 AM after a briefing and photo-ops courtesy of FrontRunner Magazine.
Although I will be the full-time Race Organizer and Race Director for the 2nd BDM 102, I joined this run because of the following reasons:
1) My last LSD before the Condura Marathon—Yes, I am joining the Condura Marathon this coming Sunday. I am not thinking of any PR this time as I will treat this Marathon Race as another LSD run.
2) To Assess My Recovery From Injury—As part of my recovery from my injury, I’ve been building-up my endurance base and sthrengthening my legs. My running workouts are limited to long runs and tempo runs. I only did one session of interval training since I recovered from my injury. In this run, I was able to prove that my legs are in good condition.
3) To Assess The Need of Supplementary Weight Training—During my recovery, I renewed my regular visits to the Gym. My workout at the Gym were geared towards strengthening of the leg muscles, core muscles, and my upper body. After two weeks, I could feel I am becoming stronger.
4) Preparation for an “Adventure” Run—This run is a part of my planning/preparation to an “adventure run” which will start after finishing the Condura Marathon. I would be running a distance of a full Marathon Race everyday which I think is “doable”.
At 6:08 AM today, I was able to run 43 kilometers and my running time was 5:07+ hours. The rest of the time was spent for “pit stops” to eat, hydrate, and attend to the “call of nature”. I strictly followed my strategy for a slow steady pace, drink water/Gatorade every loop (2.2 kilometers), and eat solid food (boiled eggs, boiled bananas, and bread) every 12-15 kilometers.
1. For those who are fond of using those expensive running tights, please don’t get offended with this post. I really don’t care if such tights looks good on you or they treat your injury or they help you in your recovery or they make you run faster, I just want to voice out my opinion and observation.
2. Don’t get me wrong. I have a CW-X running tights which I bought last year in the US but up to this time, I have not used it even if I was recovering from an injury. I used to have running tights which carried the name of the famous triathlete, Scott Tinley, during the 80’s and the 90’s but I only used them when I was visiting or staying in the United States during winter time.
3. The following articles or posts were copied from CW-X, 2XU and Skins websites explaining the advantages of using their running compression tights:
From the CW-X website:
Running: Extensive studies show that wearing CW-X tights results in 26% less energy expenditure than running in regular tights and 36% less energy than running in shorts. CW-X’s patented Support Web brings the hips, knees and ankles into proper alignment, reducing impact and load to the legs. The Support Web™ also provides a suspension system for the hamstrings and quadriceps, reducing workload in both the pull and push phase of the running motion. With more efficient strides, your muscles don’t have to work as hard over time and your legs will feel fresher.
Snow Sports: CW-X’s patented Support Web™ bands muscles and ligaments together to support and stabilize the knees, quadriceps and core. The result: increased power output in turns and decreased vibrations for greater edge control. The Support Web also provides targeted compression to key circulation areas to improve blood flow, keeping muscles warm and speeding up recovery, so that your 4pm run feels more like a 2pm run.
Yoga/Pilates: The middle of the body is vital for balance and stability, two things that are very important in yoga and pilates. The CW-X Support Web™ offers optimum support to the core and lower back while also stabilizing the hip flexors and gluteal muscles, so you can perform more strenuous poses with greater ease.
Recovery: After strenuous activity, CW-X tights can hasten recovery thanks to the anatomically designed Support Web™. By providing extra compression in key circulation areas, the Support Web increases circulation for reduced muscle fatigue and quicker recovery.
From the 2XU Website:
Building on 2XU’s market leading compression tight, 2XU’s elite tights are for the athlete who wants even more. Combining a new generation 70 denier fabric with our existing high power 50 denier fabric, 2XU elite compression tights offer superior compression to enable greater muscle stability and injury prevention. The new generation 70 denier fabric, with 15% more support and 25% more power than the 50 denier fabric, has been designed to support the calves and hamstring muscles – areas which are particularly prone to fatigue, injury and muscle soreness. From SKINS Website:
Skins™ BioAcceleration Technology™ has been developed over years of scientific research. Ongoing testing of elite athletes have proven that Skins™ BioAcceleration Technology™ creates marked improvements in reducing the build-up of lactic acid immediately after periods of sustained exercise (2hrs and 15 mins up to 37% ), and allows for more rapid return to normal levels (up to 38% at 20 minutes). You experience less fatigue, minimise soreness and recover faster.Skins™ is body-moulded compression performance equipment manufactured from the finest Lycra and Meryl Microfibre, scientifically engineered to provide support and muscle alignment to the smart-fabric covered area of your body. Skins™ will definitely change the way that you train and play as well as speed your recovery. You will feel fresher after heavy bouts of exercise and delayed onset muscle soreness (DOMS) will be minimised.
4. I have yet to experience wearing one of these running compression tights during my running workouts and races. Moreso, I have yet to find out or read from the runner-bloggers about their “honest-to-goodness” review on the running tights they are using. But from the conversation and first-hand experience from my brother, General Samuel and nephew, Lemuel, they gave me a positive review of the CW-X Compression Tights. This could be the reason why they comfortably finished the Subic International Marathon and their first BDM 50K Test Run, their first ultra run distance, without any issues or injuries.
5. Maybe, I am with the “old-school” in running as I prefer to run with the “old-fashioned” running shorts in full marathon and ultra running distances. In the lesser distance races, I usually use those compression shorts like CW-X, NIKE, and Adidas.
6. The following are my insights about running compression tights:
a) These compression (full) tights are better if used in temperate/cooler countries. There are tights made for warmer countries like “ventilators” that releases warm temperature of the legs and at the same time provides ventilation for the air to enter through the tights or fabric. Running in tights is like running with “arm warmers”. Is it possible that runners are using tights because they don’t want their legs to be “sunburned”? On the other hand, I am still wondering why runners in a tropical country like us are using those “arm warmers” popularized by Moeben. Are they being used as “arm warmers” or protection from being “sunburned”? Since I perspire a lot, the running tights would make me perspire some more!
b) I find male runners in tights as “gayish”. Sorry, guys! If you can have those long legs and ballet/dancing prowess of Rudolf Nureyev, maybe, it would be nice to see you on such tights. However, if your legs are short, I think wearing running shorts would be better to look at.
Nureyev & Fonteyn In A Ballet Performance (Source: Wikipedia)
c) I’ve never seen top elite athletes and any “record-breaker” in marathon races using running tights. In short, champions in road races are not seen in running tights during their competitive races. I have yet to see Haile, Tergat, Wanjiru, Paula Radcliffe, Kara Goucher, Ryan Hall or Grete Waitz using running tights while they are crossing the Finish Line.
d) A compression tights is heavier than a running shorts. Comparing these two after they get wet from your perspiration and sprinkle of cold water to your head, the compressions tights becomes heavier than a wet running shorts. In running, the lighter you are, the faster your finish time is.
7. In the end, if you have the money to splurge and have the “guts” to wear these running compression tights, go ahead, get all the colors available in the market and proudly wear them during your workouts and competitive races. Wearing one is a “head-turner” and a “fashion statement”!
8. I hope to use my CW-X running tights for my “adventure run” to Baguio City in the near future to prove their advertisement. We will see.
1. This is the 4th week of my training cycle and my injury is no longer bothering my running workouts.
2. I was able to run a total mileage of 61 kilometers for this week as shown on this daily workouts:
04 Jan—10K Run with “strides”. Average pace: 6:00 minutes per kilometer
05 Jan—-5.6K Run. I tried to do a controlled “interval/speed” run at the Oval Track. It was to test my legs and my injury. Average Pace per lap (400 meters): 4:45 minutes per kilometer. I did 5 X 400 meter runs with 1 minute rest after one lap. There was no pain with my injury.
06 Jan—-10K Tempo Run @ Oval Track with an average pace of 5:32 mpk.
07 Jan—-Trip To Cebu City
08 Jan—-9.12K Easy Run inside Camp Lapulapu & Asia Town IT Park in Cebu City. Average Pace: 6:34 mpk
09 Jan—-5K Active Recovery Run @ Camp Lapulapu, Cebu City
10 Jan—-21K/Cebu City Half-Marathon with an Official Time of 1:57:35 hours. Average pace: 5:34 mpk
3. The 4th Week of the Training Cycle is still a part of the Endurance/Base Building Phase. I have maintained a maximum mileage of 60-62 kilometers per week for the past 4 weeks and I intend to lessen my mileage for the 5th week in order to recover.
4. The Cebu City Half-Marathon was a “diagnostic test” to evaluate my performance level. Due to my good performance, it is time to progressively build-up my mileage for endurance and intend to go back to supplementary weight training at the Gym to strengthen my core and leg muscles.
BR With ADIDAS Techno Fit Compression Shorts
5. One of my readers asked me to make a review on the Adidas Techno Fit Compression Shorts. Well, this is what I have to write about this apparel. The “shiny” strips on my buttocks, hamstrings, and at the end of my quads (near the knees) produce a “tight” feeling to my running muscles and I could feel a “squeeze” action whenever I lift my legs. The “squeeze” feeling reminds me to lift my knees some more, resulting to a longer stride. I am basically a “shuffler” (not lifting the knees) but when I wear this shorts, it forces me to lift my knees higher. Aside from this reason, it also prevents the upper leg muscles from injuries. The price is P 3,400+ and it is worth the price.
Runners who are intending to run and participate in the 2nd BDM 102 on March 6-7 are highly encouraged to join the 2nd BDM 50K “test run”. For those who can not make it in this “test run” on 23 January 2010 (Saturday), it is their personal responsibility to conduct a “walk-through” or “test run” on their own before race day.
One of the glaring lessons learned during the conduct of the 1st BDM 102 was for the runners to know the exact route of the race especially on the first 50 kilometers of the race where everybody was running under darkness. Some of the leading runners were not able to accurately went through some roads that led to the other kilometer post markings of the Bataan Death March’s original route. And some did not mind going inside the towns of Limay and Orion and instead ran along the Roman National Highway, shaving off considerable distance from the race.
In order to be fair to everybody and accurately run through the exact route of the BDM, the “test run” will be conducted from Km #0 in Mariveles, Bataan up to Km #50 in Abucay, Bataan on January 23, 2010. The assembly time will be at 6:00 AM at the Bataan Death March Shrine in Mariveles, Bataan. The test run will immediately start at 6:30 AM.
It is in this “test run” that the new rules and regulations will be tested and applied and it is a must for the participants to bring their respective support vehicle and for them to run on the left side of the road, facing the incoming traffic. There will be no pacers and runners shall run on a single file on the edge of the road. If runners would be able to bring their support crew, it would be better.
Runners in this “test run” are not allowed to display banners and tarpaulins of their respective corporate sponsors. However, I will allow the runners to display the banners or tarpaulins of their respective running clubs or groups. The running groups with names of products are strictly not allowed.
Due to the unavailability of ambulance or medical personnel to assist in this run, the runners are advised to bring appropriate FIRST AID KITS in case of any injuries or emergencies during the run.
Km Post #7 & Vicinity
After the start of the run, the drivers of support vehicles are advised to immediately proceed to the vicinity of Kilometer Post #7 where there is an ample space where the vehicles would park and wait for their runners. Support vehicles will be advised NOT to “leapfrog” from Kilometer Post #1 to Kilometer Post #7 because of the lack of road shoulders most especially from Km Post #3 to Km Post #7. With this situation, the runners are also advised to bring their hydration belt with them on the first 7 kilometers of the route.
Km Post #14. Turn Right Towards Brgy Mountain View, Cabcaben
The first critical intersection or Y-road is at Kilometer Post #14 that goes inside Barangay Mountain View, Balantasan, Cabcaben, Bataan. All the runners should turn right on this road and be able to reach Km Post #16 as runners would go back to the main highway.
Km Post # 31. Road from Poblacion Limay, Bataan
The second intersection is at Kilometer Post #23 where the runners must turn right towards the Limay’s National Power Corporation and Limay’s Poblacion. Runners must be able to run again along the main highway after reaching Kilometer Post #31.
The third and last critical intersection is at Kilometer Post #32 where all the runners must turn right again towards the Municipality of Pilar. On this road, the runners would be able to reach Balanga and Abucay. The Finish Area is at the vicinity of Kilometer Post #50 near the Abucay Public Market.
All these critical instersections will be properly marked with yellow-colored ribbons.
Runners are also advised to be careful and completely stop and observe the incoming traffic on both sides of the road/highway before crossing the highway and towards these intersections along the route.
After running through this part of the route (Km #0 to Km #50), the runners would be able to memorize and be confident to run through these intersections even during darkness which will be the actual situation during the race.
From Km Post #50, while they are on their way back to Manila, they could travel along the rest of the route up to the Finish Line at Km Post #102 in San Fernando, Pampanga. The route inside the Poblacion of Guagua, Pampanga is recommended to be seen by the runners. ( A Pit Stop to taste Razon’s Halo-Halo in Guagua would be a nice treat to the runners’ tired leg muscles!!!)
The local runners who will join their first BDM 102 race are highly encouraged to join this “test run”, moreso, to those who will be running their first ultra distance.
A Race Bib will be issued to each runner before the start of the “test run” and it should be displayed visibly infront of their shirt or shorts. Although this is not a formal race, every runner will have a registered finish time for the “test run”.
See you at Km Post #0 on the early morning of January 23. Good luck to everybody.
(Note: Please leave a comment if you intend to join the “test run” so that we can prepare the number of Race Bibs)
1. For this week, I slowly introduced some speed drills during my runs. The speed drills consist of “fartlek” and “strides” incorporated during my runs. My “fartlek” runs are done by increasing my pace for the duration of one minute and then continue with my usual pace during the run. After 2 minutes of my regular pace, I do another repetition of a fast-paced one minute duration until I could do at least 10 repetitions. Sometimes, I do some counting from 1 to 60 as my left foot touches the ground during my “fartlek” runs.
2. For the “strides”, I do a fast-paced run of 100 meters and then go back to my regular pace for the next 100 meters. I usually do this while running on the oval track. I do at least 20 repetitions of the “strides” during my running workout at the oval track.
3. My total mileage for this week is 62 kilometers. The following were my workouts for the 3rd week:
28 Dec (Monday)—10K Easy Run at The Fort with an average pace of 6:18 mpk
29 Dec (Tuesday)—12K Easy Run at Camp Aguinaldo with an average pace of 6:09 mpk.
30 Dec (Wednesday)—Rest Day (?) Rizal Day 32K Run as Race Director.
31 Dec (Thursday)—12K Easy Run at The Fort & McKinley Hill with an average pace of 6:36 mpk.
01 Jan (Friday)—10K Easy Run with “Fartleks” at UP Diliman Compound with an average pace of 6:07 mpk.
02 Jan (Saturday)—12K Easy Run at The Fort with an average pace of 6:45 mpk.
03 Jan (Sunday)—6K Fast Run at the Rizal High School Oval Track with an average pace of 5:25 mpk.
4. My run last Sunday, 03 Jan at the Rizal High School Oval Track in Pasig City was supposed to be an active recovery run for about 30 minutes. However, once I started my run after my stretching and warm-up, I felt I was running faster than my usual pace for an easy run. I felt comfortable with my pace and continued my run and finished 6K. I really do not know if the Adidas TechnoFit compression/tight shorts was instrumental for my fast pace. It was my first time to try such compression shorts with “special bands” squeezing my butt, hamstring, and quadricep muscles. I have yet to use it more in my runs in order to assess and evaluate its usefulness as its price is too expensive as compared to other compression shorts.
Bald Runner 
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