Yesterday afternoon, I visited The North Face Store at the Mall of Asia Mall and bought the “Escalada” backpack with provision for a hydration pack. I intend to use this small backpack for my “runabout/walkabout” which could carry my food provisions, water/sports drink supply, windbreaker/jacket, towelette, extra socks and dry clothes, cellphone, sunglasses, medical first-aid kit, and my Sony Vaio Notebook just in case I decide to bring it with me. This will be useful in my ultra run practices in the North, in Antipolo & Tanay, in Tagaytay, and within Metro Manila area. (Note: To High Altitude & Aldz, I’ll be joining your mountain trail run soon!!!) Continue reading “198 Days: 16K @ Mall Of Asia & ULTRA Run”
Category: Runners’ Training
199 Days: Oval Track Etiquette
As it was my first time to run inside the ULTRA Oval Track, I was able to observe some actuations of the users/runners in the said facility. I am suggesting the following oval track etiquette in order to promote discipline and orderliness among the users:
1) Slow runners/Novice runners should use the outer lanes—Lanes #7 & #8
2) Oval tracks are primarily used for speed runs and tempo runs. Priority for the use of the inner lanes, Lanes #1-#3, should be for runners doing speed intervals and/or tempo runs. Lanes #1 & #2 are usually used and given priority to the fastest runners. Continue reading “199 Days: Oval Track Etiquette”
199 Days: Libingan; ULTRA Track; & “Running Shoe Guru”
Yesterday morning, I called up the Commanding General of the Philippine Army’s Support Command (ASCOM), who happens to be my underclassman in the Philippine Military Academy, to reconsider their policy of preventing runners from using the streets inside the Libingan ng mga Bayani. His command is the one directly supervising the upkeep of the Libingan through a Council Board. I requested that runners and walkers must be allowed inside the cemetery as the rolling hills and streets are very challenging and the most accessible route to civilians, soldiers and retirees who would like to engage in physical activities. I told him also that the runners are very responsible people who are just after a quiet road, free of traffic, and full of challenging hills and don’t have any desire to litter or conduct informal picnics/meeting inside the establishment. I was assured by the Commanding General of ASCOM that he will bring this matter to the Libingan ng mga Bayani Council Board for their consideration. Continue reading “199 Days: Libingan; ULTRA Track; & “Running Shoe Guru””
200 Days: Ed Paez; Massage; & Rest
I had the pleasure to meet in person Mr. Ed Paez yesterday morning to discuss matters with regards to my plan to conduct the 1st Bataan Death March Tribute Ultramarathon Race (yes, that’s the latest name of the event). Mr Paez is a writer/columnist of the tabloid Remate after having been retired as Information Officer of the Bureau of Fisheries and Aquatic Resources; and presently the President of the San Fernando Runners Unlimited Inc. (SAFER RUN) of Pampanga. He is also known to be the person behind the conduct of the annual Bataan Death March Tribute Relay Run for the past 23 years whose participants are volunteers among the members of his running club and some members of the AFP Running Team. Continue reading “200 Days: Ed Paez; Massage; & Rest”
201 1/2 Days: 16K @ The Fort
6:00 PM 15 September 2008 @ Fort Bonifacio & The Fort
Yesterday, at 6:00PM, I did 16K run along Lawton Avenue and along the outer streets of The Fort up to the old Gate 1 of Fort Bonifacio and back to the main streets of The Fort. I finished my last 4 kilometers running along the Bonifacio High Street (BHS) Loop. I was able to join other runners in the said loop. I was happy to see more runners this time doing their practice runs in the said loop, most especially during nighttime.
I started to have some conversation with a guy (mid/late 20s) who tried to overtook me but I was able to keep up with his pace but when he started answering my questions, he just peeled off and took another route in one of the cross streets of BHS. I later found him looking tired after few minutes and could not keep up with my pace when I passed him. I later found out that he is preparing for a duathlon race this coming October. Continue reading “201 1/2 Days: 16K @ The Fort”
202 Days: 1st Day of Training For Bataan
I am formally starting my ultramarathon training for the Inaugural Bataan Death March Memorial 100K Ultra Run which will be held along the route where the event happened in World War II, not in any other place in the world, on April 5, 2009.
All my incoming road races on weekends will be part of my ultramarathon training. I should be able to run 50-60 kilometers this week.
The Bald Runner is back!!!
5K Tempo Run
After a rest and recovery for four days, I did a 5K tempo run yesterday early evening around the neighborhood. For my warm-up first kilometer, I did 5:38 mins. I did my 2nd Km in 5:05 mins; 3rd Km in 5:01 mins; 4th Km in 5:04; and ending my 5th Km in 5:12. Overall, I finished the distance of 5.02K in 26:09 minutes with an average pace of 5:12 minutes per kilometer.
Not bad! On Monday, I will be starting my 30-week ultramarathon training for the 2009 Inaugural Bataan Death March Memorial Ultramarathon Run. My next ultramarathon training will be geared towards my first 50K/50M Mt Disappointment Endurance Run in August 2009.
My prayers and best wishes to Ben Gaetos and Carmela Layson, our Pinoy Ultramarathoners residing in Los Angeles, for their 3rd/4th (?) participation to the Angeles Crest 100-Mile Ultra Trail Endurance Run which will start at 6:00 AM tomorrow. GO, GO, GO, Pinoy Ultra Trail Runners break the 30-hour time!!!
Mt Wilson Trail Hike: Part 2
My daughter, Jovelle, wanted also to experience the trek to the peak of Mt Wilson by hiking its trail and she invited me, John and her friend Bryan. We started our hike from Mira Monte Street in Sierra Madre, California at 8:00 AM yesterday (Saturday). The pace of our hike was a moderate one where we had our rest halfway of the trail at the Orchard Camp. My son and I were thinking that our hike towards the mountain will be up to this point (Orchard Camp) and go back to where we started as we did not bring enough food/energy bars and GUs. We only brought provisions for water through our Camelbak Hydration Systems. However, my daughter decided and insisted to experience what it takes to reach the peak of Mt Wilson and warned her that we don’t have enough provisions for food along the way. Continue reading “Mt Wilson Trail Hike: Part 2”
Tempo Run (Sep 08-1) & Gym Workout
5:42 PM 03 September 2008 (1st Tempo Run For The Month)
I did a tempo run around the streets in the neighborhood where one loop of my pre-designated course has a distance of 2.73 kilometers. I did the 1st loop at an easy pace, averaging at 6:23 minutes per kilometer with a lap time of 17:28 minutes. For the 2nd and 3rd loop, I increased my pace with an average of 5:21 minutes per kilometer with a finish time of 29:24 minutes. I reduced my pace on the 4th & last loop with an average of 6:02 minutes per kilometer, finishing in 16:30 minutes. I ended my running workout with an additional 410 meters with a fast average pace of 4:48 minutes per kilometer.
I was able to run a total timed distance of 10.94 kilometers with a total time of 1:03:22 hours.
At 7:45 PM, my son and I went to Gold’s Gym for a 1 1/2-hour workout. I did core-strengthening exercises using the different abs and back muscle machines inside the gym. I was not able to count how many sets of 100 repetitions of abs exercises and back muscle extension exercises I did during the duration of our stay in the gym. I did some leg strengthening exercises for the knees and hamstrings with the Zero Machines before ending my workout.
Variations Of Marathon Long Runs
In the October 2008 issue of The Running Times Magazine (page 18), an article was written by Greg Mcmillan presenting to the readers the variations of specialized long runs a runner has to incorporate in his/her marathon training. A runner can adopt one variation or combine all the variations to come up with with a faster time in finishing a marathon. The following are the variations of your long runs:
1) LONG AND STEADY—This is the Arthur Lydiard’s method of a long, steady run. Lydiard recommends running for 2-3 1/2 hours at an easy and steady pace (over a hilly route) or for a distance up to 20 to 26 miles in order for the mind and body to develop the endurance needed to withstand your running workouts to pursue your marathon training plan. Continue reading “Variations Of Marathon Long Runs”
Bald Runner 
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