4th Week Of Training (January 27-February 2, 2014)


January 27, Monday—Rest Day

2-Hour Massage

January 28, Tuesday: @HPA Parade Ground (Paved & Dirt Roads)/Start: 6:51 AM

Distance—-16.2 Kilometers/10 Miles

Time—-1:40:06 Hours

Average Pace—-6:10 mins/km

Average Speed—-9.7 kms/hour

Total Calories—-1,117 cal

Total Ascent—-518 meters/1,700 feet

Total Descent—-500 meters/1,640 feet

Weather—-Cooler on the 1st Half and Early Morning Sun’s Heat on the 2nd Half

Shoes—Hoka One One Stinson Evo

January 29, Wednesday: @Remy Field Oval Track/Start: 3:30 PM

Distance—13 Kilometers/8.1 Miles

Time—-1:14:16 Hours

Average Pace—-5:42 mins/km

Average Speed—-10.5 kms/hour

Total Calories—-883 cal

Total Ascent—-355 meters/1,164 feet

Total Descent—-361 meters/1,184 feet

Weather—-Sunny/Hot

Shoes—-ASICS Gel-Lyte Racer

Note: Speed Workout—Tried “1-2-3-2-1” Speed Intervals (One Minute @ 5K Pace with One Minute Recovery Run; Two Minutes @ 10K Pace with Two Minutes Recovery Run; Three Minutes @ 21K Pace with Three Minutes Recovery Run; and then back to 2 minutes @ 10K pace then one minute @ 5K pace. Followed by 3 Reps of 800-meter Intervals with 800-meter recovery run after each repetition.

January 30, Thursday: @Pastolan Trails/Start: 10:37 AM

Distance—-21.13 Kilometers/13 Miles

Time—-3:37:20 Hours

Average Pace—-10:17 mins/km

Average Speed—-5.8 kms/hour

Total Calories—-1,077 cal

Total Ascent—-1,107 meters/3,631 feet

Total Descent—-1,098 meters/3,601 feet

Weather—-Sunny On The 1st Half; Windy & Cloudy/Overcast On The 2nd Half

Shoes—-ADIDAS Vigor Trail

Nutrition—-2 pcs of Hopia (Chinese Bread) + 20 oz of Gatorade + 60 oz of Water

January 31, Friday: @ Pastolan Trails/Playground “Alpha” Loop/Start: 9:40 AM

Distance—-26.21 Kilometers/16.4 Miles

Time—-5:29:53 Hours

Average Pace—-12:35 mins/km

Average Speed—-4.8 kms/hour

Total Calories—-1,254 cal

Total Ascent—-2,377 meters/7,796 feet

Total Descent—-2,300 meters/7,544 feet

Lowest Elevation—-42 meters/137 feet

Highest Elevation—-510 meters/1,673 feet

Weather—-Sunny/Hot & Windy

Shoes—-TNF “Single Track” Trail Shoes

Nutrition—-Steamed Rice, Hard-boiled Egg, Hotdog, 2 pcs of Hopia + One GU Gel on the last 5 Kilometers + 80 oz of water

February 1, Saturday: @Pastolan Trails (10.5K Route-Out & Back)/Start: 1:32 PM

(Note: @7:00 AM—-30-Minute Stationary Cycling)

Distance—-21.16 Kilometers/13 Miles

Time—-3:39:28 Hours

Average Pace—-10:22 mins/km

Average Speed—-5.8 kms/hour

Total Calories—-1,040 cal

Total Ascent—-1,079 meters/3,539 feet

Total Descent—-1,084 meters/3,555 feet

Lowest Elevation—-42 meters/137 feet

Highest Elevation—-390 meters/1,279 feet

Weather—-Cloudy/Overcast & Windy

Shoes—-ADIDAS Vigor Trail

Nutrition—-3 pcs of Hopia + 40 oz of Water + 1 GU Gel mixed with 20 oz of water

February 2, Sunday: @Bataan Death March Route (Km Post #50 – Km Post #83)/Paved Road/Start: 6:56 AM

Distance—-32.40 Kilometers/20 Miles

Time—-4:42:19 Hours

Average Pace—-8:42 mins/km

Average Speed—-6.9 kms/hour

Total Calories—-1,862 cal

Total Ascent—-801 meters/2,627 feet

Total Descent—-818 meters/2,683 feet

Weather—-VERY HOT

Shoes—-Hoka One One Bondi Speed

Nutrition—-Fresh Fruits (Sliced Apples & Korean Pears); Hopia; and Gatorade Drinks

Note: Heat Training For 4 Hours

Total Distance For The Week: 130 Kilometers/81 Miles

Total Vertical Distance (Ascent): 6,237 Meters/20,457 feet

More Trails For This Week
More Trails For This Week

Official Result: 4th Bataan Death March 160K Ultra Marathon Race


4th Bataan Death March 160K Ultra Marathon Race (BDM 160)

5:00 AM January 25 To 11:00 AM January 26, 2014

BDM Km Post #00, Mariveles, Bataan To Capas National Shrine, Capas, Tarlac

Cut-Off Time: 30 Hours

Number of Starters: 60 Runners

Number of Finishers: 50

Percentage of Finish: 83.33%

Gun Start @ BDM Shrine In Mariveles, Bataan
Gun Start @ BDM Shrine In Mariveles, Bataan
1 Wilnar Iglesia  (Champion, Course Record) 16:25:32
2 Lao Ogerio (1st Runner Up, Male) 22:48:35
3 July Oconer (2nd Runner Up, Male) 23:05:03
4 Daphne Codilla (Champion, Female) 24:16:44
5 Bong Alindada 24:31:48
6 Ofelia Lorete (1st Runner Up, Female) 24:56:22
7 Emerson Sto. Domingo 25:14:04
8 Lyra Valles (2nd Runner Up, Female) 25:21:31
9 Dante Sagayap 25:54:57
10 Glairold Recilla 25:56:52
11 Carlo Bacalla 26:14:53
12 Sandy Alentajan 26:17:32
13 Gia Estrella (F) 26:33:04
14 Michael Dauz 26:34:52
15 Tess Leono (F) 26:53:32
16 Manny Ocampo 26:53:33
17 Marc Conrad Molina 26:55:14
18 Jon Borbon 27:17:07
19 Sheryl Quimosing (F) 27:20:50
20 Ariel Tuto Aquino 27:37:58
21 Andrew Aquino 27:47:31
22 Dindo Diaz 28:05:22
23 Amos Adalim 28:06:41
24 Dexter Cruz 28:07:50
25 Hermie Saludes 28:14:07
26 Marc Tibo-oc 28:15:04
27 Carlo Gonzales 28:15:25
28 Jerry Peralta 28:20:41
29 Ferdinand Leaño 28:21:28
30 Fernando Sy Jr. 28:21:40
31 Meljohn Tezon 28:26:58
32 Randy Racho 28:29:33
33 Noel Ko 28:30:49
34 Ariel Briones 28:35:56
35 Jerry Yutuc 28:37:28
36 Carl Balagot 28:45:03
37 Peachy Tamayo (F) 28:47:32
38 Christian Oting 28:54:37
39 Johann Marquez 28:59:07
40 Joseph Sibal 29:15:20
41 Jhunbie Serna 29:16:03
42 Marlon Saracho 29:16:42
43 Michael Flores 29:16:58
44 Ejercito Suyo 29:16:59
45 Ryan Sison 29:17:57
46 Chips Dayrit 29:18:50
47 Marlon Ponce Ian Zarate 29:23:03
48 Joel Sison 29:39:06
49 Floydie Lobo 29:41:07
50 Neil Jhamfrens Broncano 29:47:30
Champion & Course Record Holder, Wilnar Iglesia
Champion & Course Record Holder, Wilnar Iglesia
Wilnar Iglesia & Race Director/Organizer
Wilnar Iglesia & Race Director/Organizer

Congratulations To All The Finishers & Support Crew!

Pictures:

https://www.facebook.com/baldrunner/media_set?set=a.10202456707792658.1073741871.1043179758&type=1

https://www.facebook.com/baldrunner/media_set?set=a.10202472207220134.1073741872.1043179758&type=1

https://www.facebook.com/baldrunner/media_set?set=a.10202472433985803.1073741873.1043179758&type=1

2nd Week Of Training (January 13-19, 2014)


January 13, Monday—-Rest Day

January 14, Tuesday: @ Pastolan Trail (Start: 5:25 PM)

Distance—9.8 Kilometers/6.15 Miles

Time—1:42:24 Hours

Average Pace—10:27 minutes/kilometer

Average Speed—5.7 kilometers/hour

Total Calories—491 cal

Total Ascent—507 meters

Total Descent—592 meters

Weather—Cool & Windy

Shoes—ADIDAS Vigor Trail Shoes

Note/Comment: Early Evening Easy Run. Slowed down on the 2nd half due to poor illumination using a handheld flashlight.

January 15, Wednesday: @ Remy Field Oval Track, Subic Freeport (Start: 3:10 PM)

Distance—13.10 Kilometers/8.18 Miles

Time—1:13:11 Hours

Average Pace—5:35 minutes/kilometer

Average Speed—10.7 Kilometers/Hour

Total Calories—886 cal

Workout—4 Kilometers as Easy Run; 5 X 800 meters with 800-meter recovery jog; and then 1 Kilometer as Cool Down. (800-meter time in 4:00 to 4:10 minutes per repetition)

Weather: Sunny & Windy

Shoes: Helios by La Sportiva

January 16, Thursday: Rest Day

30-Minute Stationary Cycling

January 17, Friday: @ Pastolan Trails (Start: 9:44 AM)

Distance—20 Kilometers/12.4 Miles (Easy Run)

Time—3:16:37 Hours

Average Pace—9:49 minutes/kilometer

Average Speed—6.1 kilometers/hour

Total Calories—1,075 cal

Total Ascent—1,257 meters

Total Descent—1,287 meters

Shoes—HOKA One One Bondi Speed

Weather—Sunny, Hot & Windy

January 18, Saturday: @ Pastolan Trails (Start: 9:13 AM)/Easy Run

Distance—26.2 Kilometers/16 Miles

Time—4:48:30 Hours

Average Pace—11:00 minutes/kilometer

Average Speed—5.4 kilometers/hour

Total Calories—1,306 cal

Total Ascent—1,517 meters

Total Descent—1,479 meters

Weather—Cloudy & Windy

Shoes—Helios By La Sportiva

Comment—Slower by 3 minutes from my previous easy run on the same course. Nutrition was perfect and practiced more time to eat while power hiking.

January 19, Sunday: @ BDM Ultra Route From Km #32 to Km #50 (Start: 2:40 AM)

Distance—16.2 Kilometers/10 Miles

Time—2:08:19 Hours

Average Pace—7:55 minutes/kilometer

Average Speed—7.6 kilometers/hour

Total Calories—1,024 cal

Total Ascent—445 meters

Total Descent—463 meters

Shoes—HOKA One One Bondi Speed

Weather—Cold/Night Run

Total Mileage For The Week: 85.3 Kilometers/53.3 Miles

(Note: Data taken from GARMIN FR305)

River Crossing @ The Last 2 Kilometers
River Crossing @ The Last 2 Kilometers

Result: BDM 102 “Test Run” (Km 00-50)


10:00 PM January 18, 2014 – 7:00 AM January 19, 2014

Mariveles, Bataan To Abucay, Bataan (BDM Km #00 To BDM Km #50)

Number of Starters: 26 Runners

Number of Finishers: 22 Runners

Cut-Off Time: 9 Hours

New Names, New Faces & Soon To Be BDM 102 Finishers
New Names, New Faces & Soon To Be BDM 102 Finishers
Allan Sabado 5:44:49      
Jay Lamela 5:49:08      
Alain Vincent 5:51:49      
Bryan Manicad 6:25:43      
Arnold Banaay 6:31:56      
April Bernadette Gaburno 6:35:08      
Joseph Rosete 6:35:09      
Madison Trinidad 6:38:37      
Jon Ogsimer 6:41:25      
Terrence Lu 6:52:11      
Dhannie Tan 6:52:23      
May Santos 6:54:05      
Rona Saludes 7:12:01      
Hermie Saludes 7:12:09      
Victor Cambarijan 7:14:45      
Roy Garcia 7:26:15      
Michael Sastrillo 7:32:33      
Melojane Amit 7:41:05      
Alwyn Sy 7:41:06      
Bernard Go 7:41:07      
Richelle Perez 8:44:45      
Juvy Pagtalunan 8:44:47      

Reminders:

1. Runners must observe announced assembly time & start time. The Race will start before or on the exact scheduled time for Gun Start. Some runners arrived at the Starting Line barely minutes before and after the Gun Start. Runners should be punctual always in our Race Events.

2. Reflectorized Vest, Belts, Strips and Headlight/Hand-held Flashlight are MANDATORY equipment for all the runner-participants during the nighttime portion of the Event. Inspection of these items will be done upon check-up period before the start of the race. Runners without these items will be declared DNS (Did Not Start). (Note: A “minimalist” Reflectorized Vest is available for sale at ARC Store)

3. Three (3) runners got lost during the Test Run. They were NOT listening to my briefing before the start of the Test Run. The following are the key road intersections:

BDM Km Post #14—–Turn Right

BDM Km Post #23—–Turn Right

BDM Km Post #32—–Turn Right

BDM Km Post #83—–Turn Right (Follow the Road To Poblacion of Guagua, Pampanga)

BDM Km Post #91-—-Upon reaching the Commercial District/Poblacion of Guagua, Pampanga, runners must turn LEFT (no need to follow the vehicles’ route), turn LEFT again at the next intersection which is an elevated “bridge”, and then turn RIGHT at the next intersection.

With almost 300 runners on Race Day and only 26 runners who joined the Test Run, we expect more runners who will get “lost” during the event. It is the responsibility of the runner and his/her driver and support crew to be knowledgeable about the course even if there will be Race Marshals & Volunteers during the Race.

4. Expect more DOGS, more TRUCKS & vehicular traffic, more motorcycle-riding persons and/or groups, more “entertainment spots” with blinking colored lights, and more “ladies” along the route during the nighttime run. Take necessary caution in dealing with them.

5. The next “Test Run” will be on February 2, 2014, from Abucay, Bataan (BDM Km Post #50) to the Finish Line in San Fernando, Pampanga (BDM Km Post #102). The Guns Start for the event will be at 7:00 AM (Assembly Time is 6:00 AM).

Good Luck to the Participants of the 2014 BDM 160 & 102 Ultra Marathon Races!

@BDM Km Post #50
@BDM Km Post #50 (Photo Courtesy of Team Marupok)

Review: BDM 160 & 102 Ultras’ Rules & Regulations


Rule # 1: “Cheaters” Are Automatically Disqualified
As a Race Director & Runner-Competitor in the 1st BDM 102, I was a witness to cases of cheating acts of runners during the race. I know these runners but I have not exposed them in my report/blog but for the succeeding editions of this race, I will be more strict on this rule & regulation. Hence, this is the most important Rule of this Race.

If there is a single doubt or information that a runner had cheated during the race, the runner will be immediately disqualified and removed from the race. Henceforth, the runner will be permanently banned to join/participate in this race, even as a driver, support crew or volunteer.
Cheaters will be exposed in my blog @ Bald Runner and at the official website of Bataan 102.
Let us maintain the Integrity of this race.

Rule # 2: Every Runner Must Have A Support Vehicle
Every runner in the race must have his/her dedicated support vehicle. The support vehicle must be a Car, MiniVan, SUV, or pick-up Car. However, for those who do not have the resources to rent a vehicle or have their own, we will allow two runners up to three runners for a single support vehicle or Van.

One runner could not exceed one vehicle as his/her support vehicle.

Runner should submit to the Secretariat the Vehicle Brand, Model, Color, and Plate Number.

We will not allow two-tired vehicles, like motorcycles and bicycles as support vehicles.

The support vehicles MUST “leapfrog” the runner at all times. The driver of the support vehicle must see to it that the vehicle must “leapfrog” at least one kilometer or more in length ahead of the runner. Runners may not be “shadowed” (driving a vehicle at the runner’s speed) and vehicles must not “caravan” (drive together, like a train, at any speed). Driving may never be at the speed of the runner. Driving must be done at the speed of traffic, never slowing down to encourage, talk to, or lend assistance to any runner while moving. All assistance must be provided by pedestrian crew members; handing off supplies from the moving vehicle is never allowed.

Vehicles must be parked completely off the road surface whenever they are stopped. WHEN STOPPING/PARKING, VEHICLES MAY NOT STOP ON THE LEFT SIDE OF THE ROAD. ALL STOPPING/PARKING MUST BE ON THE RIGHT SIDE OF THE ROAD, OFF THE ROADWAY.

All support vehicles must have their headlights ON whenever the engine is running and throughout the route during the race.

The Race Director will provide the appropriate signages for the support vehicle stating “CAUTION: RUNNERS ON ROAD/RACE IN PROGRESS”. Runner should also print his/her Race Bib Number in one of the corners of this tarp. This tarpaulin signage should never be removed from the vehicle at any time during the race.

Rule # 3: Runners Must Stay On Left Side Of The Road
Runners MUST run on the far left side of the road or off the left side of the road, facing the incoming traffic. If the road has a “shoulder”, the runner should be running on the left edge of the said road “shoulder”.

Running MUST always be on SINGLE FILE.

Runners must progress under their own power without drafting, helping, pushing, supporting, or any type of physical assistance.

Runners may not use walking sticks, ski poles, or the like. So-called “cooling vests” or other types of artificial/technological cooling system may not be worn or utilized by runners while making forward progress on the race course.

Runners may not carry an Umbrella or allowed to be shaded with a Cover by a Support Crew.

Rule # 4: Pacer Is Not Allowed During The Race
Every runner will NOT be allowed to have any Pacer during the Race. (For BDM 102)

If two competing runners would pace each other, the other runner is either on the front, back, or far left side of the runner.

Rule # 5: Runner MUST Submit Medical Certificate
All qualified runners must submit their Medical Certificate taken at least three (3) months before Race Day.

NO MEDICAL CERTIFICATE, NO RUN

Rule # 6: Runners Shall Ask Permission To Display Corporate Sponsors
If a runner-participant is being sponsored by a corporate entity, no corporate logo or symbol shall be displayed on the runner’s support vehicle or apparel without the permission of the Race Director. A written request for permission is a must.

However, a runner-participant is allowed to display the name of his/her running club only, whether in his/her apparel and/or the designated support vehicle. A Runner-Participant is allowed to use his/her Running Club’s Uniform.

Support Crew is also not allowed to display corporate logo of his/her runner’s sponsor without the approval of the Race Director.

Display of Corporate Logo as Sponsors of Individual Runner without Permission from the Race Director will outrightly disqualify the runner.

Rule # 7: Only One Support Crew for Each Runner
Only one (1) support crew is allowed to be dedicated for every runner-participant in the race. The duty of the support crew is to hand in or give to the runner the necessary drinks, food, sponge, water, or any part of the runner’s apparel if in case he/she needs to change during the race.

The support crew will not pace with the runner. His duty is simply to give any item needed by the runner.

Support crew must take extra care and vigilance when crossing the road from the right side of the road where the support vehicle is parked to the left side of the road.

Support crew will also make sure that littering of waste along the route is not allowed.

Rule # 8: Cut-Off Time Is 18 Hours For BDM 102; 30 Hours For BDM 160
BDM 102 was initially planned to have a cut-off time of 15 hours. However, due to the hot weather and humidity in the country during the summer months, I gave an additional 3 hours so that more runners would be able to finish the race. On the other hand, BDM 160 has a cut-off time of 30 hours.

Anybody who is still on the road after the cut-off time will be considered as DNF (Did Not Finish). Runners who DNFed will be picked-up by our Official Vehicles or Ambulances along the route and they will be brought to the Finish Line.

Cut-Off Time @ BDM Kilometer Post #50: Nine (9) Hours (For BDM 102 & 160)

Cut-Off Time @ BDM Kilometer Post #102: Eighteen (18) Hours (For BDM 160)

Rule # 9: Race Bib Should Be Visible Always
The runner’s Race Bib/Race Number should be visible always during the race. The runner has the option to wear the Race Bib on the front portion of the body by pinning it on the race singlet or running shorts. It can be attached to a “fuel belt” provided it should not be covered by the runner’s shirt or singlet.

Rule # 10: Time Stations, Instead of Aid Station
At designated points, there will be TIME STATIONS along the race route. The said stations will be manned by Race Marshals who will take note of the runner’s arrival time at the said point.
The runner’s order of arrival in the said time station will also be recorded.

Non-appearance and/or no record on the time of arrival would mean disqualification from the race.

Rule # 11: Media Broadcast & Coverage
There will be no TV, film, or video crew, person, producer, director or other broadcast media representative may accompany or cover any runner-participant or the race itself without the specific written permission of the Race Organizer/Race Director.

Rule # 12: Leaving the Course Or Withdrawing
Every inch of the race course must be travelled (run & walk) by each runner-participant. In the event of a routing error, wrong turn, the runner may be driven back to the exact original spot where he/she left the course and continue running from that location. There will be no allowance made for lost time or kilometers run in the wrong direction.

If a runner-participant needs to leave the course, his/her crew must take note of the exact location where he/she left and make sure that the runner should resume the race from the said place or point. Runners may only leave the course for appropriate reasons such as rest or medical attention.

Runners are no longer allowed to leave the race course to eat in commercial establishments or fast food stores. If runners intend to eat the food from these fast food stores or commercial establishment, they have to instruct their crew to buy the item for them and have the food given along the race route.

If a runner withdraws or drops from the race, he/she or his/her crew must contact the Race Director or Race Marshals in the nearest Time Station immediately. The name of the runner, reason for withdrawal, time of withdrawal. and number of kilometers completed must be stated. Contact Number: 0918-965-9895. Violation of this Rule will be a ground for being banned in future BDM Races.

All runners and crew who drop are encouraged, and expected, to proceed to the finish line and join BDM post-race events (BDM Awarding Ceremony) to greet and celebrate with their fellow runners and crews.

Rule # 13: Medical Issues
All runners must be willing to submit to a drug urine test before, during, or after the race. If any banned substances are detected, the runner will be disqualified from the competition and listed as DISQUALIFIED FOR DOPING in the final standing of the race.

Crew members may not use illegal drugs, stimulants, or dope, as well as alcohol of any kind, during the race or at any official race events or activities.

I.V.s (intravenous fluids) are not permitted during the race. If a runner receives an I.V. during the race, for any reason, then that runner is disqualified and must withdraw from the race and the race course.

Rule #14: Runners shall wear appropriate attire for the event. “Half-Naked” running among the men will NOT be allowed.

Rule #15: iPods, MP3s, Cellphones playing music, and Headphones are strictly NOT allowed during the race.

Reminders:
Reflectorized Vest & Flashlight/Headlight (Mandatory)
Runners who will participate in the BDM Races are encouraged to wear a reflective vest or wear a running apparel with reflectorized markings or tapes during the early part of the race until sunrise or during nighttime.

Runners also encouraged to carry with them flashlight or wear headlight from the start up to sunrise.

For the BDM 102, the route on the first half will be dark as there are portions with no lights or lamp posts along the road.

Find time to “test” your “reflectorized” apparel/vest, flashlight, or headlight during your night runs.

Bring extra batteries for the flashlight/headlight during race day.

First Aid Kits:
Runners are advised to bring their own First Aid Kits just in case of any emergency during the race. First Aid Kits should include bandages, alcohol, cotton, betadine, neosporin ointment, petroleum jelly, immodium/diatab tablets, pain reliever, adhesive tape to secure dressings, scissors, and disposable towels. A safety pin could be the best runner’s tool in case of blisters.

*Note: BDM 160 runners must have their mandatory PACER from BDM Km Post #102 up to the FINISH LINE.

**Note: It is the RESPONSIBILITY of the RUNNER to inform his/her Support Crew & Driver on The Rules & Regulations of the Event. If a Driver or Support Crew violates any of the stated Rules & Regulations, the Runner will be automatically DISQUALIFIED.

***Note: Runners, Support Crew and/or Drivers are DEPUTIZED to report any infraction/violation of the Rules & Regulations during the race.

1st BDM 102 LOGO 1

Official Result: 1st Naic To Nasugbu 50K Ultra Marathon Race


5:00 AM January 12, 2014

Starting Area: Municipal Plaza, Naic, Cavite

Finish Area: Petron Gasoline Station, Nasugbu, Batangas

Cut-Off Time: 10 Hours

Number Of Starters: 34 Runners

Number of Finishers: 34 Runners

Jc Igos (Champion, Male) 5:31:11      
Ariel Briones (1st Runner Up, Male) 6:02:52      
Enrique Sundiang (2nd Runner Up, Male) 6:06:23      
Rico Laplana 6:07:21      
Epoy Poblete 6:17:41      
Jan Imperio 6:19:08      
Paolo Osmeña 6:22:11      
Kenneth De Villa Mañibo 6:45:36      
Moises Moreno 6:50:01      
Enstein B. Calaoa Jr. 6:57:08      
Chips Dayrit 7:08:14      
Darryl Panado 7:08:17      
Emerson Sto. Domingo 7:09:26      
Tess Leono (Champion, Female) 7:09:52      
Werner Cruz 7:12:26      
JJ San Pascual 7:18:36      
Jon Ogsimer 7:20:21      
Gia Estrella (1st Runner Up, Female) 7:21:01      
Jonel Mendoza 7:32:30      
Manny Ocampo 7:34:28      
Mel Severino 7:37:49      
Jerry Briones 7:39:07      
Edgar Borbon Vocal 7:46:34      
Christian Almendrala 7:46:35      
Carlo Contemplacion 7:49:18      
Zaldy Santillan 8:02:46      
Cholo Reynes 8:21:25      
Danny Añonuevo 8:21:34      
Mar Marilag 9:02:47      
Orlando Ylaya 9:23:17      
Nap Ocampo 9:27:24      
Kharl Ocampo 9:27:42      
Arianne Ortega (2nd Runner Up) 9:40:03      
Januarius Padilla 9:40:41      
Leading Runner JC Igos @ Kilometer #15
Leading Runner JC Igos @ Kilometer #15

Congratulations To All The Runners!

Balke Test


After some researching on my running books and on the Internet, I found out that the evaluation run that my coach did to me prior to my speed training 4-5 years ago was the so-called “Balke Test”.

The Balke Test is a way to measure one’s VO2 Max. VO2 Max is the maximal rate at which oxygen can be brought in and used by the exercising muscle. It stands for ” Volume Of Oxygen Uptake” which is simply described as the body’s maximum capacity to transport and utilize oxygen while running. It is expressed in “milliliters of oxygen per kilogram of body weight per minute” If you have a higher number of VO2 Max, the better for you to run faster and more efficiently.

In order for a runner to undergo the Balke Test, he needs an oval track, a stopwatch and a calculator. The following are the steps in undergoing the test:

1. Go to an oval track. After a thorough warm-up, run as fast as you can for 15 minutes, covering a distance as much as possible. Be sure to run on the most inner lane of the oval track as it is measured as 400 meters.

2. Record the number of laps that you have covered plus the extra meters. Multiply the number of laps by 400 meters and then add the extra meters you covered after the last lap.

3. After having the number in meters, convert the number to meters per minutes by dividing it by 15. For example, if you covered 6 laps & one-half, multiply 6 laps by 400, then add 200. The distance covered in meters is 2,600 meters. Divide 2,600 meters by 15 minutes and the result is 173.3 meters per minutes.

4. From that 173.3 meters per minute, the first 150 meters/minute is equivalent to 33.3 ml/kg/min.

5. The remaining 23.3 is then multiplied by 0.178 and added to the base of 33.3. So, going back to our example, 23.3 X 0.178 = 4.14. If the base 33.3 is added to 4.14, the result is 37.44 ml/kg/min or VO2Max.

This means that your current aerobic fitness is 37.44 and it serves as your baseline VO2Max.

In the books “Hansons Marathon Method” & “Jack Daniel’s Speed Training”, you can find chart that would recommend ones target pace in Interval Training, Tempo/Threshold Runs, and Easy Run.

You can apply the Balke Test again on the middle of your training in order to check your progress in terms of your pace and speed to cover a certain distance.

You can also refer additional information on the Balke Test and the recommended paces on your speed training by browsing on Google.

So, lace up, go out of the door and run!

Balke Test On The Oval Track
Balke Test On The Oval Track

(Source: Hansons Marathon Method by Like Humprey With Keith & Kevin Hanson)

Evaluation Run (2014)


I remember those days when I was doing my speed training in preparation for my half-marathon & marathon races in 2009. I had a structured training program which was supervised by two running coaches of the Elite Team Bald Runner. Before I was given a speed training program, I was asked by my running coaches to have an evaluation run first. The evaluation run was done on an oval track.

I was made to run on the oval track for thirty (30) minutes with my best effort and from the result of the distance I could cover, my coach would be able to determine my target pace for an intense interval training, threshold/tempo run, and easy run in order to make me run faster in a marathon race.

@ The Remy Field Oval Track, Subic Freeport
@ The Remy Field Oval Track, Subic Freeport

Last Monday, January 6, I did exactly what I did 4 years ago with the purpose of developing more lifts and number of cadence to my knees and feet. I started my run at 8:00 AM when the sun was already high above the horizon. The weather was cool with a moderate strong cold breeze coming from the west which is the location of the sea.

I used the lightest shoe from my arsenal of trail shoes, the Helios of La Sportiva. And running outfit were my regular running shirt and Adidas Running Shorts.

Without much fast runners on the oval track, I positioned myself on the most inner lane of the oval track. I finished my first lap in 2:10 minutes; second lap in 4:11 minutes; and after 4 laps (one mile/1,600 meters), I clocked a time of 8:43 minutes! Not bad!

I started to slow down after I finished 10 laps and fought the need to hydrate myself. At exactly 30 minutes of running, I was able to run 13 laps and 300 meters. I had to walk for another lap for my rest and recovery. The total distance that I was able to cover within 30 minutes was 5,500 meters or 5.5 kilometers. My Average Pace was 5:27 minutes per kilometer.

Still In Good Running Form
Still In Good Running Form

Four years ago, I could run 15 laps plus some change/extra meters. My older age (plus 4 years) had greatly diminished my speed/average pace plus the fact that I’ve concentrated so much in my ultra distance runs and trail running. It is my plan now to make myself to run faster this time by using the result of my evaluation run.

There is a need to incorporate more interval speed training and tempo runs in my ultra trail running. In the meantime, I will have to visit the oval track once a week and do my tempo runs on the trails of my playground. I hope I would be able to lower down my average pace to 5:10 minutes per kilometer in 4 weeks! Of course, I would also tell you what speed training I will do in order to improve my average pace in this blog.

My evaluation run last Monday officially started my training program for my 2014 Ultra Racing Season.

I suggest you can do this evaluation run if you want to know where you want to start to make yourself run faster, whether in trails or in road.

So, lace up, get out of the door, and run!

Lighter Means Faster
Lighter Means Faster

Master The Basics & Do It Every Day


“Master the Basics and Do it Every Day” By Dr. Jason Ross

Note: While browsing on the Internet, I came to reach and read this article. I decided to have it posted in this blog and share it to my readers as a reference or reminder to those who are fond of writing or coming up with their respective New Year’s Resolutions for better healthy lifestyle and outlook in life. I hope my readers will like this article as a guide for their goals in life. Good luck!
I’m a huge fan of Dan John.  He’s a strength coach that has the ability to boil down the fluff and periphery to get to the important, central stuff.  Own the principles, not the methods.  Dan has many books, articles, videos, a lot for free,  all over the Internet.  I would suggest anyone interested in health and strength to take an hour or two and read his stuff and watch his videos.One of the things that has always stuck with me is Dan’s approach to the basics.  Don’t get crazy reaching for the top of the pyramid if your base is not there.
The other point comes from legendary coach Dan Gable who Dan often quotes.  “If it’s important, do it every day.” With that template, master the basics and if it’s important, do it every day, here is my list in no particular order.
1.  Drink water.  Half your body weight in ounces.  Sport drinks don’t count, tea doesn’t count.  Water.  If you drink coffee or pop add another 8 ounces of water.
2.  Don’t drink pop.
3.  Walk.  Try to get 15 minutes a day. Minimum.
4.  Get sunshine.  Have the actual suns rays touch your skin.
5. Get your Vitamin D levels checked twice a year.  Keep your level above 50.  1000 IU for every 25lb of body weight when supplementing.
6.  Lift weights.  Find something you like and do it 2x a week.  I don’t care if it kettle bells, cross fit, powerlifting, bodybuilding or what ever is next around the corner.  The more muscle mass you carry as you age, the more healthy you will be.  Guaranteed.  Carry something, push something, pick something off the floor, pull yourself up.  (colored dumbbells do not count though.)
7.  Floss.  There is a lot of evidence for the health of your gums and the health of your heart.
8.  Wear your seat belt.  ( I stole 7,8,9 from Dan John himself)
9.  Take fish oil.  3-5 grams a day.
10.  Get rid of polyunsaturated oils.  I think this is why most people that adapt a paleo or primal or low carb diet see such improvements.  Unhealthy oils destroy your body.
11.  Be grateful.  Make a mental list or a physical one.
12.  Breath well.  Inhale with the diaphragm.  Exhale.  The ribs should move, not your shoulders.
13.  Stretch the hip flexor and then pair it with a glute activation exercise.  Your lumbar spine will thank you.
14.  Get down on the floor on your back and get back up.  Several times a day.  No particular technique needed.  I’ve lost track of how many patients tell me they fear getting down on the floor for how hard it will be for them to get back up.  Don’t let that happen in the first place.  If you don’t make it a priority, it can be weeks before you have to actually do it.  Think about that for a second.
15.  Eat some vegetables.  Think Rainbow.
16.  Master the hip hinge.  Use it.  When you bend at the hips not the back, you save your back abuse.
17.  Read.  The person that doesn’t read and the person that doesn’t know how, not much difference.
18.  Roll the bottoms of your feet with golf balls.  A lot of fascial lines evolve or cross the bottoms of the feet.  Next time your tired at work or after work, take a few minutes to do this and feel your energy return.19.  Focus on getting some good fat in your diet.  MCT oil, coconut oil, grass fed butter, olive oil, fish oil, avocado, red palm oil, to name a few.20.  Drink Green Tea.  On top of the water you are going to drink.  It’s like amazing for you.

21.  Laugh.

22.  Sleep.  7-8 hours a night.  There is a lot out there these days about how to get by on less, but science doesn’t seem to support that.

23.  Your own personal physical/personal goal.  Find a way to work at it every day.  If you want to write, write at least one sentence.  If you want more mobile hips, do 5 min a day of hip mobility work.  Striving towards something you want every day, builds strength and character.  Lay some ground work every day, it’s the consistency that counts and makes real changes.

This is my list, I think it’s hard to argue with any of them.  What do you want to add?

New Year’s Day Run


(Note: Thanks for reading and sharing my previous post, “Haters”, as it got 1,718 hits yesterday and shared for almost 300 times on Facebook and Twitter. Keep on reading my posts with the hope of being motivated and inspired to run.)

On the first day of the year 2014, I went out for my first trail run workout for the year. In the company of my running partner, Danin, we started our our run at 10:30 AM and it was hot and sunny but the quality of the air is very clean as there were no firecrackers in the mountains where I usually call my “playground”.

The trail was very dry because of no rains for the past weeks in the area. There are parts of the trail that have loose soil that made my run softer and comfortable to my legs and knees. As soon as we reached some higher grounds, I could feel a cold wind that blows behind and in front of us. We did not feel the heat of the sun on the exposed portions of the hills and mountains due to the colder breeze that is coming from the sea and the neighboring vegetated areas.

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It was time also to visit the people who resides along the trails and greet them for the new year. Mang Mario, my friend who has a farm with mangoes and coconuts, was there in house and it is always the place where I would replenish my water supply and take a short rest or time to eat some of my trail foods.

As we left his house, it is the start of the more challenging inclines of the course where we have to reach three peaks which forced us to do brisk/power hike to reach each peak. Once we reach each peak, we continue to jog on vegetated trails and try to watch out for snakes crossing our way. Sometimes, we would see a group of monkeys as we reached the edge of the forest on the nearby higher mountain.

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When we reached the highest point of the course, we had to eat our trail foods which consists of Chinese Tikoy and Croissant from Bread Talk. It was a brief break for us as we were trying to improve our running time to complete the course. Once we finished our snacks which served as our light lunch, we were on our way back to where we started.

It seems the decline and flatter portions of the trail were very easy but the heat of the sun was taking its toll on us. We have to hydrate some more and continue to slog it out with smaller strides but consistent pace.

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Patience, Consistency in pace, Focus and Determination brought us back to the last stream/river we have to cross before we reached our Finish Line. After a few minutes, we reached the place where we started with an improved finish time. It was an improvement and faster by 5 minutes from the last recorded PR time that I had in this loop course and I was happy to have made an improvement and progress.

The loop course has a distance of 26.5 kilometers and we were able to finish it in 4:45 hours. A great improvement since we discovered this route in July last year where we were able to run, hike, and jog through it in 7 hours for the first time.

The conclusion is that I am getting faster and stronger in trail running!

So, lace up, get out of the door and run!