1:30 PM 17 March 2009 @ National Mapping and Resource Information Authority (NAMRIA)
It was last January of this year when Jay aka BroJ verbally requested me for the Team Bald Runner to conduct a running clinic among the members of their office’s running club and to their staff & employees. After a few weeks, I received and e-mail with the e-copy of the letter of request signed by their boss, Undersecretary Diony A Ventura, who is a retired General of the PC/PNP and member of PMA Class 1967. It was followed with the hardcopy of the said letter of request in a few days.
I immediately approved the request and the scheduled date and NAMRIA had lined up the running clinic as part of the office’s national celebration of the Women’s Month of March. The running clinic was part of the scheduled “Fitness Day” for 17 March 2009 and the activity has an objective “to provide knowledge to their employees on the basics of running as a physical activity and to help create awareness on the need for a healthy lifestyle”.
Upon my entry to their compound (infront of the Philippine Army Gymnasium, across Lawton Avenue), I was received as a VIP by their guards and led me to a spacious lecture hall with at least 50 persons assembled for the running clinic in the presence of John Fabic, Bro J, George and the rest of the staff. The program immediately started with an opening remarks and introduction about me from George aka Fuerza Armada. The people from NAMRIA and the organizers of the program/event made their research about me as I was introduced properly as a former military officer with my past positions and as a runner-blogger with my past exposure in ultramarathon, marathon and lesser distance races.
Lecture on the "Why" In RunningEverybody Was Attentive & Nobody Was Seen DozingThe Two "Great Teachers/Coaches" in Running
My lecture was concentrated on the basics of running, benefits of running, principles of training, and “tips” and suggestions in order to enjoy an injury-proof training in running. My lecture was followed with the lectures of Major Ferdie Espejo to answer the question of the “How” in running and the actual demonstration from MSgt Satur Salazar on the proper form of running. Proper warm-up, stretching exercises and drills were demonstarted by the two IAAF Level IV-trained Coaches to the audience. The lectures and demonstrations were followed with an Open Forum and questions were asked by the audience. More “tips” about injuries, nutrition and training for the marathon were clearly explained to the participants.
Receiving a Certificate Of Appreciation & Loot Bag
My staff and I were surprised that NAMRIA, as the Host was well-prepared and fully-funded for the event. During the closing program of the event, each of us were given a framed Certificate of Appreciation signed by Undersecretary Diony Ventura, loot bag full of “goodies”, a basket full of fresh fruits and calendars of the office. I discovered that one of the calendars being distributed by their office is an exact replica of the First Published Map of the Phlippines which was cartographically compiled by Spanish Priest Father Pedro Murillo Velarde in 1734 with a Calendar which is good for 200 years. I was able to find out that I was born on a Friday, 56 years ago.
One of the Finisher's T-Shirt Donated by the Members of the NAMRIA Running Club
Group Picture With The NAMRIA Staff & Employees
After the closing program, the members of the NAMRIA Running Club donated a bagful of Finisher’s T-Shirts from Road Races for my Project Donate A Shirt. A group picture was taken before we ended the activity.
In behalf of my staff/coaches, I would like to extend my thanks for the warm accommodation and support of the office in our advocacy to spread awareness about proper running to the members of the NAMRIA Running Club, to its staff and employees, and most especially to Undersecretary Diony Ventura. Mabuhay po kayong lahat at Salamat!
Note: This is the 4th Edition of BR’s FREE Corporate Running Clinic.
After posting the details of the 42K “runabout” last Saturday, I expected that at least 30+ participants will be joining the said event. This is the 5th edition of the Hardcore & Power Runner’s adventure in Metro Manila and the last practice long run for the participants of the 1st Bataan Death March 102K Ultramarathon Race which will be held on 05 April 2009 from Km 00 in Mariveles, Bataan to Km 102 in SanFernando, Pampanga.
Having announced that the assembly time was 4:30AM at the Oblation in UP Diliman Campus, I arrived at the place at 4:10AM and it was followed with the arrival of Sid Vildosola, one of the elite members of Team Bald Runner, who ran all the way from ULTRA, Pasig City to UP. He told me about a car with drunk teen-agers trying to follow him while running along the road fronting the Corinthian Gardens which he didn’t bother to notice or get attention to it.
The number of runners increased as we neared the time of jump-off from our assembly area. Once the ABS-CBN TV crew arrived led by Ms Amor Reyes of the ABS-CBN Foundation, the camera started rolling towards the group of runners as we started to give a briefing to them. I started with the background and purpose of the “runabout” and gave a welcome greeting to those who are new in the said adventure. Jonel’s & Rico’s briefing followed with the description and details of the route and the pre-designated “pit stops” and “assembly areas” for the faster runners to wait for the slower runners. Accounting was done before we finally started the run and we had twenty-nine (29) runners. From 23 runners in our last run adventure, we increased to 29 runners. I was happy to note that the participant on the Bataan 52K “Test Run” were there to join the event. Guys, you are really hardcores and strong “warriors”! There is no doubt that you are ultra runners!
Briefing For the RunnersAccounting On The Number of RunnersGroup Picture Of the 29 Brave "Warriors"
We started the run at 5:23AM and we proceeded towards the Balara area. It was my first time to run in the said area and passed in this upscale subdivision. The average pace was 6:45 to 7:15 minutes per kilometer. It was a “talking” pace and I enjoyed the company of Jay aka Prometheus on the first 5 kilometers. Later, we left the subdivision and were headed towards the Marikina Riverbanks. I remember this place as the running route in last year’s Champion Run which was organized by Coach Rio. From the Marikina Riverbanks, we proceeded to C-5 Highway running on the left side of the road. We had our first “pit stop” at the Petron Gas Station near Brgy Bagong-Ilog, Pasig City. At this point, we had covered 17 kilometers. It took us 15 minutes After 15 minutes to replenish our water & electrolyte drinks and for us to wait for the slower runners to arrive, we were ready again for the continuation of our run. The ABS-CBN TV crew was with us from the Marikina Riverbanks to the C-5 Highway and in our “pit stops”.
Running Along Marikina RiverbanksAt C-5 Near Diego Silang, Taguig City
The heat of the sun was becoming a great challenge for every runner as we continued to run along C-5. We ran along the flyovers and the TV crew was waiting on top of the Pasig Bridge along C-5 for more “running shots” with the participants. From C-5, we turned right towards the Heritage Park and went along the Bayani Road and later to Lawton Avenue. The 7-11 Store at the McKinley Hill Commercial Area became our 2nd “pit stop” for more water and electrolyte drinks. At this point, we were able to run a distance of 28 kilometers. After waiting for the other runners, we had our breakfast at McDonald’s and I was able to meet some “friends” who were also having their breakfast. After eating my breakfast, I tried one of the “tips” given by Ben Gaetos of taking salt with Coke. Most of the runners would also take salt as they drink their water. They also placed some ice on their heads with their running cap just to “cool off” the effects of the sun to their bodies.
At McKinley Hill AreaNear The British Embassy at McKinley Hill
We resumed our run inside the roads of McKinley Hill and towards the British Embassy and later back to Lawton Avenue. From Lawton, we proceeded to The Fort, passing along Essensa and towards the Serendra area and to the road infront of the International School. I thought we would go directly to Kalayaan Avenue and JP Rizal but the front runners decided to stop in one of the 7-11 Stores for more water and sports drinks. It was already 10:30 AM and the group was starting to run slower.
From the JP Rizal Road, we crossed the Guadalupe Bridge going to Mandaluyong and had another “pit stop” at the Caltex Gas Station for about 5 minutes. From there, we had to compete with the pedestrians on the use of the narrow sidewalks at the crossing Shaw & EDSA and the heat of the sun became hotter as we ran along EDSA fronting the Camp Aguinaldo area. Some of the runners beg off to finish the run since they were able to cover the distance of 42K when we reached the Petron Gas Station at the North Greenhills area. It seems that running along EDSA was the hardest part of the run as we exceeded the 42K distance of our run plus the heat of the sun and pavement was really a big challenge for everybody.
It was a relief when the members of the Elite Team Bald Runner and staff of the ABS-CBN Foundation were waiting for us at the GMA TV area along EDSA and joined us for the last stretch to the office of the ABS-CBN Foundation. After another kilometer or more of running, we finally reached ABS-CBN and we were warmly received by the Deputy Director of ABS-CBN Foundation, Girlie Aragon and her staff together with Amor Reyes and the TV Crew. At this point, my GF 305 registered a distance of 48.4 kilometers. The ABS-CBN Foundation staff prepared cold drinking water, lots of bananas, and cold sliced Valencia Oranges for all the runners. We were able to collect an amount of P 9,047.00 from the participants for our contribution for the Kapit Bisig Para Sa Ilog Pasig Project which was officially received by Ms Girlie Aragon in the presence of all the runners and Elite Team Bald Runner.
Turn-Over Of Contribution To "Kapit-Bisig Para Sa Ilog Pasig"
The Interview
After an interview about our “runabout”, the advocacy of Team Bald Runner and the projects this blog with the staff of ABS-CBN Foundation, we resumed our run towards EDSA and turned right along Quezon Avenue until we reached where we started our “runabout”. We were able to run a distance of almost 51 kilometers for about 8 hours on the road to include our “pit stops” and activity at the ABS-CBN Foundation Compound.
The Finishers/"Survivors"
I would like to express my thanks to all the runners who joined in this “runabout”, to Girlie Aragon, Amor Reyes, Josow, and the rest of the staff and TV crew who warmly received us during our brief “pit stop” at the ABS-CBN Foundation. We hope that the TV network will continuously cover our running events as we promised to support their “Kapit Bisig Para Sa Ilog Pasig” Project as part of the advocacy of this blog.
At the finish line, Maj Espejo and I awarded the Cerificate of Achievement to all the runners who completed the Bataan 52K “Test Run” held last 22 Feb 2009.Congratulations to all of you!
Awarding of Bataan 52K "Test Run" Certificates
I am glad that the participants of the 1st Bataan Death March 102K Ultramarathon Race learned their lessons as a result of our “Test Run” and this final practice run validated whatever problems or concerns they have for the final race.I consider this “runabout” as a success as our runs are starting to support a “cause” for the improvement of the environment.
Tomorrow, March 8 is supposed to be the schedule for the first marathon race of the year for the yearly Pasig River Heritage Marathon. Runners were expecting this marathon to push thru since December but it was followed with a news last January that the race had to be postponed to a later date on the last quarter of this year due to lack of time to prepare the event.
As this was a chance for the participants of the 1st Bataan Death March 102K Ultramarathon Race to qualify for the requirement for each participant to finish at least one marathon finish, I deemed it necessary to push thru with this running event and encouraged (not required) the Bataan 102K participants to join this run as part of their training run in preparation for D-day on April 5.
Through the good ideas and planning expertise of Jonel aka Bugobugo85 and the Hardcore/Power Runners, we decided to have this run as a continuation of our regular “runabouts” in Metro Manila. Tomorrow’s “runabout” will be our 5th event where we started with only four (4) runners and steadily grew to 30+ “hardcore” runners in our last “runabout” to Antipolo.
Assembly time of our “runabout” will be at 4:30AM infront of the Oblation at the UP Dliman Campus. We will start at exeactly 5:00AM. The “runabout” will take the runners to Balara-Marikina Riverbanks-C-5-Exit to SLEX-go back to Heritage Park-Bayani Road-Lawton-The Fort Area-JP Rizal-Guadalupe-EDSA-Mandaluyong-Cubao-ABS-CBN Compound-Quezon Blvd-Quezon Circle-UP Diliman.
What is unique in this “runabout” is our plan to drop by the office of the ABS-CBN Foundaton to donate each participant’s share or contribution for the “Kapit-Bisig Para Sa Ilog Pasig”, a project of the ABS-CBN Foundation to revive the glory and clean water of the Pasig River. Since this run has no registration fees collected from each runner, I encourage each participant to contribute the equivalent amount for the registration fee to join a local marathon race for the said project (maybe , P300-P500 each). It is a part of the plan to collect such donation from each runner once we arrive at the ABS-CBN Foundation office. I am sure our contribution will create a big impact in our desire to clean the Pasig River.
For those who are new or “first timers” in our “runabouts”, this running event is a “group run”. The faster runners would wait for the slower ones in pre-designated points along the way. Each runner must have his own hydration belt or pack with her/him as we have our “pit stops” in every 12 to 15 kilometers to replenish our water bottles/packs and sometimes eat some food. Our favorite “pit stops” are Jollibee, 7-11, and MiniStop Convenience Stores. Each runner must have Cash as the run “pit stop’s” is strictly a “KKB” affair (“Kanya-Kanyang Bayad”).
After coordination with the Deputy Director of the ABS-CBN Foundation for the group to drop by their office as part of this “runabout” and see to it that somebody from the Foundation will be receiving the donation of the runners, this “runabout” is slowly becoming an “event to remember” for the participants and for the ABS-CBN Foundation. Why? The following are the reasons:
1) ABS-CBN is sending the TV Crew to cover this event starting at the Assembly Area, UP Diliman Campus and during the “runabout”.
2) The TV Crew will see to it that the runners will be “camcorded” running/crossing the Pasig River at C-5 and Guadalupe Bridges.
3) ABS-CBN Foundation had prepared a simple program/rites to welcome the runner-participants in their office compound.
4) As a gesture of our plan to donate our contribution to the project, ABS-CBN will be pinning logos/stickers to each of the runner-participants during the program.
5) ABS-CBN Foundation requested and prepared a “pit stop” for all the runners in their office compound.
6) Aside from the suggestion of Jonel aka Bugobugo85 to wear your “best” for this running event, runners are encouraged to wear yellow-colored running shirt, if you have any.
I hope the Hardcore/Power Runners and the participants of the Bataan 102K Ultramarathon will be able to join this 5th edition of our “Runabout in Metro Manila”. And let us have fun, laughter and nice stories to share during this run!
For those who would like to join us and be part of our effort to contribute in the “Kapit-Bisig Para Sa Ilog Pasig” project, you can join our run along the way and be with us at the ABS-CBN Foundation Office Compound.
Good luck to everybody! Mabuhay kayo at Mabuhay ang Ilog Pasig!
In order to officially document the accomplishment of each participant, an appropriate Certificate of Completion will be given to the participants. Congratulations!!!
For the first tme, I went to UP Diliman as an audience not as a participant in a weekend road race organized by Coach Rio. Instead of joining the race, I decided to have my long run and enjoy watching the runners in the said race. I arrived at the campus when the 10K race was about to start. Before my long run, I stationed myself at the finish line and watched the runners as they finished the race. I was happy to see that all the members of the Elite Team Bald Runner won in their respective races. Moreso, the Team Bald Runner-Professional Group had also improved their finish times and earned their respectve PR best times. Congratulations to the members Team Bald Runner!
After personally greeting and congratulating the winners and other members of Team Bald Runner, I started my long run together with those runners who will be participating in the Bataan 102K. Enrico from the Power Runners led the runners around the UP Diliman Campus and we ran an easy average pace of 6:50 to 7:00 minutes per kilometer for about a hour. Atty Raffy Abenina and Jun Lapira of Camanava Runners were with us during the run and they provided some suggestions in the conduct of Bataan 102K. Thanks, guys for your nice inputs.
After an hour of running, I had to drop by at my Aid Station to drink water and brought my TNF Hand-held Water Bottle with me in the resumption of my run. My other companions decided to stop their runs and I went alone tracing the route of the 10K race. After running for about 7 kilometers of the route, I was able to link with Jonel aka Bugobugo85 and Nico who decided later to end their long run. As I stopped at my Aid Station for electrolyte drinks, I resumed again my run around the Academic Oval. After drinking Gatorade, I integrated a 10-minute walk during my workout and resumed my running again. I closely monitored my average pace after running for almost two hours, making sure to run at least 7:00 minutes per kilometer with the heat of the sun. It was already 10:00AM already but I kept on pushing myself to run under the heat of the sun making sure to drink my water every time I reached my Aid Staton. I was surprised to see that I was runnng at an average pace of 6:35 minutes per kilometer! I had to slow down and bring my pace to a slower speed.
It was already 10:30AM when I stopped my run. I was on the run and with a brief walking session for 3 hours. My average pace for the whole duration was 6:47 minutes per kilometer. Coach Ferdie was still at the campus waiting for me and he was able to give me the much-needed stretching after my long run.
Lessons Learned: Using the TNF Hand-held Water Bottle (filled with water) and my Nathan Water Belt filled with electrolyte drinks during the last 50K of Bataan 102K will be a nice move on my part to fight the effects of the sun’s and pavement’s heat during the race. This was the same hydration strategy I used during my first ultra trail running race at the Bulldog 50K last year. The next days and weeks will be devoted for more hours on the road (by running & walkng) to withstand the effects of the sun’s heat and schedule at least 2-3 weeks for tapering before the race day.
LESSSONS LEARNED: BATAAN 52K “TEST RUN”
1) Race Strategy—The only “goal” in running an ultramarathon race is to be able to finish the race within the prescribed “cut-off time”. Depending in one’s training and preparation, a runner must be able to determine his average pace and factor in his time for his rest in every Aid Station and time for brisk walking and other interruptions along the race route. In my conversation with Jerry aka High Altitude, I told him about the differences between running a marathon and an ultramarathon race. I would like to share my insights about such differences to my readers. In a marathon race, a runner has a target time goal to finish whether it is sub-3 hours, sub-4 or 5 hours while in an ultramarathon race, the runner has only one thing in his mind—to survive the distance and be able to finish within the prescribed cut-off time. A marathon runner talks and tries to satisfy his programmed split times whenever he reaches the following points—10K, 15K, half-marathon, 25K, 30K, and 32K for his last 10K distance before the finish line while a runner in ultramarathon does not follow any split times along the way. In a marathon race, it is an embarrassing experience if you walk along the route as you need to finish your race within the targeted goal time while in ultramarathon race, incorporating walking in between runs along the route is a “wise move” for every runner. In a marathon race, a runner is expecting to reach his “wall” after running a distance of 32 kilometers for the simple reason that this is the longest distance he had reached in his long steady runs during his training while in ultramarathon, a runner does not force himself to reach his “wall” but instead tries to prevent that “wall” from coming to him.
2) Hydrate and Eat—It is important to drink water or sports drinks along the way. During the “test run”, I always make a habit to sip water from my bottled water every kilometer marker that I reach or pass making sure that I will not experience being thirsty along the way. However, once I reach the Aid Station, I see to it that I drink at least one cup of water or half of the bottled water. During the test, I always eat one boiled egg and one boiled banana every time I stop at the Aid Station making sure that I have a source of energy during the run. Gatorade and Propel Drinks had been helpful for my replenishment for electrolytes and I regularly drink them in every Aid Station. I observed that by eating something, whether it is a boiled banana, boiled sweet potatoe (camote), Sky Flakes Crackers, Cloud 9 Chocolate Bars, boiled eggs, or sports gels/sports bars in every Aid Station, I can run without any feeling of being tired and sluggish. I believe that by regularly eating some solid foods and drinking water in every Aid Station, it prevented me from reaching my “wall” and I did not experience any cramps or soreness on my body for the whole duration of the run.
3) Listen To Your Body—I perspire a lot during my runs and it gives me a warning to drink more water/sports drinks if I observe that I am no longer perspiring. Sometimes, the color of my urine would also determine if I need to hydrate myself. A yellowish color of my urine would warn me to drink more water along the way. If you can’t urinate and perspire for some time during the run even if it hot, it is a sign that your body needs more water and there is a need to drink more water/sports drinks. If you feel some pain in any part of your body, try to observe by slowing down. And if the pain persists, you better walk and observe if the pain will go away. If something happens to your stomach and you need to take your crap, immediately drop by in one of the gasoline stations and use their toilet. If you feel a hot sensation on your head and starting to have a slight headache because of the heat of the sun, take a water-soaked foam/sponge and drip some water on top of your head and let your runner’s cap to be damped/wet as a coolant..
4) Rest But Keep On Moving—You can rest in the Aid Station but keep on moving your legs. You can sit but don’t take so much of your time sitting as your legs would become more stiff after standing from the chair. Try to rub or massage part/s of your legs where there pain or soreness while resting. Also, try to stretch the muscles which you think had contracted in the course of running for some time.
5) Respect The Sun—It was surprising to observe that the sun was on our backs while we were running from Abucay, Bataan to San Fernando, Pampanga. The heat of the sun was our main “enemy” during the run. I had to use my special “bandana” which have some “crystals” in it that expands when soaked in water and have it soaked in cold water every time I reach the Aid Station. I usually tie this “bandana” around my neck when I run with the heat of the sun. Aside from the bandana, I place a water-soaked foam on my upper back to cool-down the effect of the sun’s heat on my back. My running cap with a cover for my nape had also helped me a lot. On the last 15 kilometer of the “test run”, I also use another water-soaked foam to put water on top of my head by slowly squeezing the foam. The cold water doused my head made me more relaxed and focused with a “cooler head”. The use of a sunglass is a must to protect the eyes from the glare of the sun and the road. It also protects the eyes from dusts and debris caused by wind and vehicles passing along the road. The sunglass was also helpful in protecting our eyes when we passed by a burning field where the embers were scattered by the wind and were moving towards the runners.
6) Running Apparel—When dealing with the sun and running in longer duration, I usually use any white long-sleeved performance T-shirt. I have such shirts from NIKE, The North Face, and Patagonia. However, I chose the Patagonia shirt because it is soft and it would easily dry up while I am running. The running cap with a cape on the nape is a must. It was my first time to use a tight compression shorts for an ultra distance and it worked well during the run. However, it was my first time to experience a “burning” sensation on my crotch while I was seated inside the car on my way back to Manila. I guess that my crotch was not fully ventilated while I was running the distance with the use of the tight compression shorts. I never experienced such “sensation” or feeling whenever I use my TNF or Patagonia Trail Running Shorts. I hope to have more time to run under the heat of the sun with the use of my trail shorts in order to validate my observation that such shorts is better when running an ultramarathon distance as it promotes more ventilation to the body. During my dinner-conversation with Ben Gaetos, he observed that some of the runners during the “test run” were wearing dark-colored shirts and some were wearing tight compression pants up to the ankle underneath a running shorts. He advised that runners must be wearing light-colored long-sleeved shirts that do not absorb much heat from the sun and running attire must not be layered. On Running Shoes, for the entire run, I used the ASICS Gel-Kinsei 2 for the comfort and stability of my running feet and it passed the test. I’ve been using this shoe in my long runs, “runabouts”, and midnight to sunrise run and I am satisfied with its performance. I was surprised to see lots of melted asphalt on the outsoles of my shoes which shows how hot the sun was during the run. As for the running socks, my local PUMA thick socks protected my feet from blisters.
7) Safety, Potable Water, Medical Assistance, Manpower, and Logistics Support—As the race organizer, these are the things that should be taken cared of for the benefit of the runners in an ultramarathon event. The race organizer must be able to feel and experience what the participants are experiencing while running the race so that he can predict and anticipate the needs of the runners. There are no frills and festive mood at the start and finish areas of an ultramarathon race. There are no Emcees, no festive music and loud speakers, no balloons, no late registrations and walk-in participants during race day, and no politics involved. What is more important is to support the needs of the runners in terms of food, water, medical support, safety, and motivation to finish the race..
8) Ultramarathon Support Costs A Fortune—Whether you are a runner-participant or the race organizer, managing and running an ultramarathon race event cost a lot of money, time and resources. The participants in last Sunday’s “Test Run” could attest the degree of logistical support given to them just to be able for everybody to successfully finish the run. It is my objective and overall interest to help each one of the participant to finish the ultramarathon event within the required cut-off time of 18 hours on D-Day. Even if I announced that runners must be able to support their own participation for the “test run”, I also prepared the basic support for those runners who did not have any support vehicle just to make the run as orderly and efficient as possible for everybody.
9) “Lapses” and Other Concerns Identified—It was through this “test run” that we were able to identify some lapses and problems in the conduct of the ultramarathon race. We are making some corrections and adjustments to make the needs of the runners more responsive during race day. Much to my desire to require each runner to monitor their weight before, during and after the race to determine if they are losing more water from their body and needs to be hydrated but I was advised by experts that there is no need to monitor each runner’s weight in a 100-Km race. Such medical protocol is usually done in 160-mile or more endurance runs. But just in case, there will be a simple and brief check on the weight of each runner at the starting area and at the finish line to determine if a runner is a victim of dehydration. A reduction of 3% of the runner’s weight at the finish line means that the runner is dehydrated and he needs to drink more water or sports drinks.
My staff was able to display three (3) tarpaulin signs to warn the users of the ULTRA Oval Track on the proper use of the track. Two of the signs were positioned on each of the entrances towards the Oval Track after one has to come down from the uppermost level of the Oval Track Grandstand. The other sign was located at the edge of the Oval Track where the members of the Team Bald Runner usually start their “interval” speed training.
With all those three tarpaulin signs I had my staff ordered, made and displayed for the past days, I am happy to note that there was a “big” improvement on the orderliness among the users of the oval track. Last night, Tuesday, can be considered as the busiest day/night of the ULTRA Oval Track where you could see the participants of the NIKE Running Clinic and the Team Bald Runner’s “Speed” Training sessions busy with their warm-up, drills, and speed runs. In addition, the oval track was filled also with high school track & field athletes, corporate runners and joggers, triathlete, muay thai practitioners, soccer players, and simply slow runners and walkers. Despite the full capacity of the Oval Track, I was glad that Lane 1 was free from anybody except for the fast runners who are doing their “interval” speed training.
The members of the Team Bald Runner were happy to experience that their speed runs were no longer distracted or obstructed with people jogging slowly and walkers on Lane 1. Seriously speaking, I was able to reduce my average pace and speed in my speed runs by 5-8 seconds per lap. I am sure that the other members of my team were also able to reduce also their time, pace & speed because of a clear Lane 1.
Yes, the audience (users of the oval track) is now listening and I know that other groups of runners had benefited the proper use of the oval track as their speed runs were not distracted by people who are “ignorant” on the proper use of the oval track. As I left the premises of the Oval Track, I told the lone female security guard stationed at the Grandstand that I am donating and leaving the two tarpaulin signs placed on the two entrances to the oval track and requested her to advise every user of the oval track to read the posted signs before he/she enters the track.
1)Sleep Before the Run—I admit I was not able to sleep in the afternoon and early evening of Saturday, although I planned and forced myself to sleep and lie on my bed. But the excitement of running my first midnight to sunrise/6-Hour run made me awake thinking of how I would be able to last the run during the time where I am used to be sleeping and snoring soundly. The last few hours before going to the assembly area were used in thinking all the detailed preparations for the run from the running attire to what I was going to use for my hydration pack and the food to take. It was only in this run where I did not write a list of things to prepare. In almost all my races, I prepare a checklist and have each item checked if it is already in my bag or already worn them on my body.
2)Ultra Running Needs A Lot Of Logistics—For this particular run, I did not bring my support system. I depended much to my hydration pack with water and cash to buy food and other needs in open convenience stores. I was fully concentrated in running that I forgot to take or buy any sports energy drinks and brought along with me my GU ROCTANE sports gel which had been very effective to me in my long runs. After eating a Jollibee Spaghetti & Yam Burger at the 21-Km point, I forgot to drink any sports drinks and just drank water every time I completed two loops of the 4.25K-loop at the MOA grounds. I really appreciate the other runners who brought their own vehicles with their coolers filled with bottled drinks & water and bananas. Guys, thanks for sharing me your “baon”.
3)Slow Start, Strong Finish—I need to discipline myself on this one. I have the tendency to pick up the pace when I am running with somebody on my sides. Norio Tanaka, a Japanese married to a Filipina, is a very fast and strong runner at the age of 61 and he just had his angioplasty last November 2008. Norio had been with me for at least two loops and he ran very strong. Charlie Chua was also strong and the rest of the members of the Team Bald Runner and Power Runners. The presence of these runners made me ran faster to catch up with Ralph and Albert who were steadily maintaining a pace of 5:20 minutes per kilometer. But in the end, my pace became slower as I tried to observe my body and leg muscles if there are any aches, pains, and soreness while running within the 32 to 38 kilometer distance. With 15 minutes remaining before the deadline at 6:00AM, I decided to brisk walk for one loop as my cool-down exercise. Next time, I need to start slow and preserve my energy for more strength on the last phase of an ultra run event. I will let the faster runners get ahead of me with the thought of catching them on the last segment of the run.
4)Running Apparel—I anticipated that the running weather would be cooler and windy at the Seaside area and that was the reason why I wore a NIKE with semi-turtle necked collar & long-sleeved shirt. The shirt kept me warm throughout the run even if it was completely wet and damped with my sweat. I really liked the shirt because it maintained my body temperature and I did not feel any coldness even if the wind would blow towards my body. However, the shirt produced some rashes on my armpits and on the inner parts of my upper arms. I need to apply Body Glide on my upper arms if I will be using this running shirt again. The ASICS Gel-Kinsei 2 gave me the much-needed comfort to my feet during the 6-hour run and I did not have any blisters or soreness on my legs.
5)Always Think That This Was Supposed To Be a Group Run—The Midnight To Sunrise Run was supposed to be an easy, slow, practice, and group run. Initially, it was a very relaxing run on our way to Luneta Park and back to Blue Wave where people along the way would be surprised to see us running along Roxas Boulevard. However, when we started running around the MOA grounds, it was already a test of endurance and sometimes, a test of speed among the runners. I am guilty of that kind of tendency of running faster or picking up the pace when running side by side with somebody. Whenever this happens, the strategy in finishing an ultramarathon event is always in jeopardy and I hate this to be happening. This was supposed to be a group run where everybody would be talking and sharing experiences with one another. I hope that such runs would be more time to know more about us and be able to think of ideas for better running performance and plans for our future “crazy” running events.
6)“No Retreat, No Surrender”—Running an ultramarathon event is not an easy walk in the park. Finishing an ultra running event is something you could be proud of because not everybody could run as “crazy” and strong as you are. This is where you will test the limit of your endurance and mental attitude. So, don’t ask yourself, why you are running an ultramarathon event whenever you are preparing for it because the answer of the “why” is that we are all “natural-born runners”.Ben Gaetos mentioned thatultramarathon is running in a “dark world” because of its purity and simplicity as one could imagine a lonely runner treading its way in the middle of a mountain trail or forest in the middle of the night as he/she spends more hours running/walking before reaching his destination. The other point is that running under the heat of the sun will somehow make us darker in complexion. In short, ultra runners don’t “whine”, they just run to fnish the race and have fun!
To: Albert aka Run2Dmoon, I will see to it that I will finally award your “1,000-Km Club” Finisher’s T-shirt the next time we see each other. Due to my excitement to join your workout, I forgot to bring your T-Shirt.
To my readers and participants in the Bataan 102K Ultramarathon Race to be held on 05 April 2009, I am posting the comment of Ben Gaetos, a Pinoy Ultramarathoner based in Los Angeles, who joined us in our 12-6 “Midnight To Sunrise” Run last Sunday.
Greetings to all,
I had a blast running with all of you. I arrived Friday night and still getting my body to adjust. Shazam…found Run2DMoon run. It’s nice to know that ultramarathon has arrived in the Phils. I was thrilled all the way talking/running with everyone. You’re all on the right track. It’s not the distance that would kill you, it’s the pace that kills. My strategy has always been to start slow (even start my walk early), then slowly pick up my pace. I also try to divide the distance of the ultra race in 10K segments and finish the race 10K at a time. Ultra is 2/3 physical. The other 1/3 is purely mental toughness. Expect down times. Your mental prep will get you overcome this. Just remember once you enter the dark world of ultras, it would be on your veins forever. It’s difficult but the feeling is priceless at the finish line.
Ben
Ben, thanks for the comment/”tips” and we hope to see you again soon. You are invited to join us for the 52K “test run” on February 22 which will start in Balanga, Bataan. It will be nice for the participants to hear some “tips”, advise and experiences from you before we finally start the run.
(Note: Details of the 52K “test run” will be posted in this blog soon)
This run was really for the hardcores and “crazy runners”. This was my first time to exprience this kind of running from midnight to sunrise and this event had brought us to another level of running experience.
Albert aka Run2Dmoon (http://run2dmoon.wordpress.com) had invited the participants of the 2009 Bataan 102K Ultramarathon Race for a Midnight To Sunrise Run/6-Hour Run for the past weeks at the MOA-PICC-Luneta and Back Loop. The Hardcores missed the first scheduled run as the group had a “runabout” from UP Campus to Antipolo and back. So, the next scheduled practice run of Albert for the midnight run was fully attended by the registered participants of Bataan 102K and “guests” from across the seas.
As scheduled, the participants were already at the Blue Wave along Macapagal Avenue at 11:30 PM last night. I observed that the hardcores were punctual this time even if Jerry aka High Altitude had to come all the way from Silang, Cavite. The companions of Albert in last week’s Midnight Run were already at the assembly place. For the first time, I met Norio Tanaka, a 61-year old Japanese runner, who had been a permanent resident in the country for the past 10 years and married to a Filipina. Runner Rollie, who came from Tagaytay, was also there. The CAMANAVA Runners, Atty Jeffrey Abenina and Francisco Lapira Jr were there ready to run at least 10X around the loop. And for the first time, I met in person, Albert aka Run2Dmoon, the author and host for the said run. Kim O’Connell and Coach Jo-Ar were also there complete with their support vehicle. Of course, you would not miss the Hardcores/Team Bald Runners & Power Runners led by Jonel aka Bugobugo85 who had been always present in our past “runabouts”.
Of all surprises, my Pinoy Ultramarathon Trail runner friend, Ben Gaetos was also there ready to join us for the said run. Ben Gaetos and his wife just arrived last Friday evening from Los Angeles, California and with only two hours of sleep, he was with us for the 6-hour run. This guy is really “hardcore” par excellence! Just imagine how this guy (51 years old) finished the famous and challenging 100-Mile Angeles Crest Endurance Trail Run last September 2008 in 30 hours! (with 3 hours more to spare for the 33 hours cut-off time). The Angeles Crest 100-Mile Endurance Trail Run is one of the four “Westerm Slam” ultramarathon trail running events in the USA.
After a briefing from Albert and myself, we started the run at exactly midnight. From Blue Wave, we ran along Macapagal Avenue towards the PICC area, passing at the Film Center Building, Sofitel Hotel, Coconut House, Folk Arts Theater, CCP and towards Roxas Boulevard. At Roxas Boulevard, we passed by Baywalk and the US Embassy Area. We turned left to Quirino Grandstand at Kalaw Street and passed infront of Manila Hotel and waited for the slower runners at Km Post #0. After some photo-ops, we were back to our run towards Manila Hotel-Quirino Grandstand and back along the Roxas Boulevard. After running a distance of 13+ kilometers, we were back at the place where we started, Blue Wave.
At Rizal Monument, Luneta ParkRizal Monument At Night
After a few minutes of replenishing our water in our hydration packs, we decided to run along the MOA Grounds. At first, Albert led the group with what he calls the C-loop covering the perimeter roads of the MOA. The said C-loop had a distance of 7+ kilometers and after running through it, my GF 305 registered a distance of 20+ kilometers. After running 20K, we decided to have our first “pit stop” and ate spaghetti & yam burger at Jollibee. After our food & water stop, we were back on the road and ran along a loop at the MOA grounds which has a distance of 3.85 kilometers. At this point, I missed counting the number of rounds on this loop as my mind was focused in finishing at least 42 kilometers for the run.
Two of our hardcore runners, Dr Joe aka The Loony Runner and George Dolores aka The Talkative Runner, joined us while we had our first C-loop run at the MOA grounds. All in all, there were 23 participants in this Midnight To Sunrise Run.
Jose Mari Javier & Charlie Chua of Team Bald Runner, Tanaka, Raffy, Albert, Ben Gaetos, Rick Cabusao and the CAMANAVA runners were with me during the early rounds but they later increased their pace and went ahead running along the said loop. As we got nearer to our 6:00 AM deadline, we were also nearing our goal of finishing 42K. With only few minutes left before the deadline time, I decided to walk along the loop for my cool-down until we were back to where we started. I was able to finish (by running & brisk walking) a distance of 46+ kilometers with an average page of 6:30 minutes per kilometer. All of us did not complain of any “cramps” during the run which was a good sign that we could last for more kilometers after running six hours.
The Finishers
Rico, BR, Ben, Jerry, Arman & Rollie
Ben Gaetos Giving An Angeles Crest 100-Mile Endurance Trail Run Finisher's T-Shirt
To all the participants in this run and to Albert, thanks for the company and the invitation. Congratulations for a good and fufilling run! Guys, if we were able to run at least 45 kilometers for the past 6 hours, I am assuming that we could also finish another 45 kilometers in 7-8 hours! This means that you need to finish the remaining 12 kilometers in less than 4 hours in order to finish the 2009 Bataan 102 Ultramarathon Race within the cut-off time of 18 hours. To Kevin and Anne, thanks also for being the “official photographer” of the group.
To Ben Gaetos, thanks for the “gifts”, most especially to the 100-Mile Angeles Crest Endurance Run T-Shirt. This morning, you met the future ultramarathon runners in the country and I am sure some of these runners will be joining the ultra trail events in the USA in the future. These guys consider a marathon race as their “snacks” and I could see in their eyes for more running challenges and ultra run adventures in the future. We look at you as our “inspiration” in ultramarathon running. See you on the Bataan 52K “test run” on 22 February 2009 in Balanga, Bataan. Enjoy your stay in the country!
Bald Runner 
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