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Race Report: 2018 Salomon Cappadocia Medium Trail 63K Race

24 10 2018

Race Report: 2018 Salomon Cappadocia Medium Ultra 63K Race

Introduction

After my early on the race DNF at the Maideira Island Ultra Trail Race (MIUT) in April 2018, I immediately looked for another Ultra Trail World Tour (UTWT) Event where I would join even if I was already registered to join the TNF Lavaredo 120K Ultra Race on the last weekend of June 2018. When I DNF at Km 65 at the TNF Lavaredo 120K Ultra due to “altitude sickness”, I have evaluated myself and accepted that I am already getting older and weaker despite the fact that I’ve been training consistently for my races. Having thought of my past DNF, I was able to assess myself that I should run shorter/medium ultra trail races which are less than 100 kilometers to regain my confidence to continue doing international trail running events.

As soon as I was going back to Manila from Madeira, I reviewed the remaining races for the UTWT and I found out about the Salomon Cappadocia Ultra Trail Races which is scheduled on the third week of October 2018. Through a close and good friend who is based in London, Great Britain and had visited Turkey in the past, I made her a request to find out the details of the said race even if I could easily read the details of the said race in the Race Event’s Official Website. It was on the first week of May that I decided to join the said race. From there, I was officially registered to join the Medium Ultra which is 63+K distance. Later in the month, I asked my top trail runners who are regular runners in my BR’s Events and representing the Philippine Association of Ultrarunners (PAU) if they can join the event and take a shot at the longer distance which is the 119K event. Finally, we made a team of three (3) runners in the Medium distance (63K) and two (2) runners in the Ultra distance (119K). It was later, in the following months that another Filipino trail runner, Alex Yap, registered also to join the Ultra distance event. For this year’s 2018 edition, the Team PAU/Philippines is represented to join this event for the FIRST time!

My trip itinerary with our Team will be discussed in a separate blog to include our accommodation in Urgup, Cappadocia, Turkey. This is to include my training and other administrative activities related to the Race.

Salomon Cappadocia Poster/Logo

Salomon Cappadocia Ultra Races Statistics

Race Proper

The Cappadocia Ultra Trail (CUT) 119K and Cappadocia Medium Trail (CMT) 63K Races started at exactly 7:00 AM of Saturday, October 20, 2018 at the Town Center of Urgup with 300+ CUT starters and 500+ CMT starters. So, 800+runners were at the starting line raring to go for their respective distances in a cold morning. After some greetings and briefing by the Race Director/EMCEE, the race started where I placed myself and my Pinoy co-runners for the CMT at the middle of the pack. The two Pinoy runners for the CUT were positioned in front of the runners.

Cappadocia Medium Trail 63K Elevation Profile/Details

The first 2 kilometers were on an uphill cobble-stone wide road where I could easily find my space once I left the starting line. Once the road leveled up, I was already few meters away from the start of the trail/dirt road where later we have to cross the paved highway going to the center of Urgup. Once I was on the wide dirt road, I was already feeling comfortable with my pace aside from the fact that we had a familiarity of the place due to a recon run on the first 9K of the route two days before the race day. As the wide dirt road would become narrower into a single-track trail, I would pass the slower runners who would form a “conga” line from the sides of the trail. This had been my routine on this part of the course, most specially, on the ascending portions of the trail. There were some flat portions where I could run and hike on short steep ascents until we reached a cobble-stoned paved road leading to a populated area where a “Stone Castle” is located. We passed this town and we descended to a very steep cemented stairs until we reached again a dirt road.

Cappadocia Ultra Trail Start/Finish Area

First 3-4 Kilometers of the Route

Cappadocia’s “First” Castle

It was my plan to have an average speed of at least, 6 kilometers per hour on the first 10K of the course just to able to reach the first checkpoint so that I could have a buffer time of 20 minutes. And that is what I did. I reached the first checkpoint in 1:30+ minutes and I did not have to waste any time inside the Aid Station after I refilled my bottles with water. The place is called Ibrahimpasa which 10.8 kilometers away from the Start Line. I picked up 3 slices of Apple and placed them inside my Salomon Vest pocket. It took me at least one minute in this Aid Station. From this Checkpoint, it was another paved road going to the very peak of the mountain which is lined with houses. It was drizzling and cold but I enjoyed the coolness of the day and the air around me. Once at the peak, everything after was about 7-kilometer downhill where I was surrounded with the beautiful scenery of the mountains and hills on both sides of the trail. The scenery consisted of rock formations and rocks with some holes in them. I knew that the distance from Checkpoint 1 to Checkpoint 2 is 17 kilometers but I was confident that my two bottles of water and drink mix were enough for my hydration for the whole distance due to the cold weather. Although I have an empty hydration flask in my pack as a reseve for my hydration drinks, I was not able to use it during the whole duration of the race.

Route Scenery

The descending portion from the peak ended in a populated area with cobblestoned roads with commercial establishments on both sides and some parking areas. Race Marshals were there to point to us on which direction to take once we approach a road crossing. Because of the different electric posts and trees abound on both sides of the streets, there were tape markings tied on these posts and trees aside from those sticks with flag being being placed on strategic places and corners of each street turn. and As I got nearer to Checkpoint 2 which is called Uchisar, another populated area with houses and commercial establishments, I could see two pointed stone castles from afar but I need to pass through tunnels and canyons on a single-track trail. There was an incident where I bumped my head on the on the upper portion of the tunnel when I was not able to bend my body at a lower level just to be able to clear and pass through the tunnel. A Malaysian trail runner, Bryan Kho, was tailing behind me when this incident happened and he shouted to me, “Ingat, Sir”! (Be Careful, Sir!). And I said, “Thank you!”. I am glad that was the only cave with the lowest ceiling over ones head! The 63K route has a lot of tunnels to pass through and most of them are wide and big enough for the runners to pass through.

Cappadocia’s Second Castle

On a winding and uphill route going to the Checkpoint 2 (Uchisar), most of the runners in front of me would bring out their cellphones and took some pictures of a garden with lots of flowering plants beside the road. I was not tempted to bring out my phone and promised myself not to take any pictures of anything along the route before the start of the race. Finally, I reached the Uchisar Aid Station which also served as the Checkpoint 2. It is located inside the “Rock Castle” and I estimated that I was able to add another 15 minutes to my buffer time which was already 45+minutes in total. I did not stay long in the Aid Station after I refilled my bottle; drank some water and Coca Cola; and finally mixed my powdered nutrition. I left a lot of runners at the Aid Station who arrived earlier than me. I was already approaching Km 28. as soon as I left the Aid Station.

Camel Along The Road

Few meters from the Aid Station is a very steep descent that runners in front of me would stop and look for other part of the route where their trail shoes would be stable and prevent them from sliding. Although I did not have any trekking poles, I was happy that I decided to use my Salomon Speedcross 4 as it gave me the appropriate and stable traction on those loose and steep downhill runs. On the downhill, I observed that there were lots of tourists along the route and there was a group of children who were very noisy as they trekked the trails where we shared with each other. I avoided these children until I reached a paved highway with some Police and Race Marshal directing the traffic as runners would cross the Highway. It was at this point that I was able to see a Camel and because of my excitement to see one for the first time, I brought out my Cellphone and took a picture of the animal and a “selfie”!

Cappadocia’s Camel “Selfie”

From the Highway, it was another descending part of the route with rock formations on the left side and I was amazed with the beauty of the place. It was starting to heat up as the sun would show from the cloudy sky but the air was still moderately cold. I would be running with other runners on a wide dirt road which is sandy and loose on this part of the route. There are other parts which are muddy but my trail shoes would manage to maintain its traction. On these flat sandy trail, I would increase my pace and race with the other runners, making those runners in front of me as my “targets” to overtake. At this point, I was confident that I would be able to finish the race in less than 10 hours based from my prevailing speed as recorded by my Garmin GPS Watch. But I think, I celebrated too early!

I finally reached Checkpoint 3/Aid Station 3 in Goreme which is Km 35.5 with one hour and 15+minutes as buffer time and I was able to meet Akyut, a very popular Turkish ultrarunner who is finished the Spartathlon for so many times, as the Chief Marshal at the said Aid Station. I refilled my bottles and grabbed some apple chunks/cuts and stashed them in my vest pockets; ate some chocolate raisin bread; and drank some Coke. I was frustrated to find out that they don’t have any Ice which I intend to use for my Ice Bandana. I think this is the place where I stayed longer for about 4-5 minutes.

Rock Formation Scenery Along The Route

I started running on a flat terrain for about 1.5 kilometers from the Goreme Aid Station until I reached another paved road where I merged and joined the runners of the 38K distance event. As I left the paved road towards the trailhead, I was joined by these 38K runners who can still run through the trail on the ascents while I would hike on such parts of the route. I became irritated and uneasy whenever I could hear the footsteps of these runners who would be a group in 5-6 runners or more on a “conga” line. I was courteous enough to side step on the trail whenever they would be behind me and I was able to do this for so many times. Knowing that the distance to the next Checkpoint is 12.7 kilometers with two peaks/mountains to pass, I knew that my pace and speed had slowed down. Aside from the passing 38K runners, the ascents and descents were more technical, steeper, and more challenging. I was already having some signs of early cramping at this point but I was able to manage it through my nutrition and tempering my speed/pace. This part of the course slowed me down and I conclude that this is the hardest part of the course! However, this part of the course could be the most scenic and most beautiful, too.

As I was about to descend from the second mountain, the 63K and 119K runners were separated from the 38K runners and I was happy to be alone again on the trail. This is where the scenery would be amazing again. The single track trail would be tricky/technical because it is along the side of the rocky mountain where either side of the mountain would be very steep and scary to look to the bottom of the mountain. The downhill on the side of the mountain has long switchbacks but there are steep short ascents and descents in-between. Finally, I reached a descending cobblestoned road that leads to a populated area which is lined up with commercial stores with their local products. After a short right turn from these stores, I would see the Aid Station at Cavusin which is Checkpoint 4 and located in a small one-story building on the corner left side of the road.

Mountain Peaks & Castles

I refilled my bottles, drank water and coke, ate some slices of their chocolate raisin bread and stashed some slices also inside my empty ziplock bag. I already knew at this point that my buffer time of one hour plus had been reduced to less than 30 minutes and I really needed to get back fast on the trail route. I was following a male runner which was 10 meters ahead of me and after about 200 meters, I was faced with steepest incline of the course which took me almost half hour to reach the first level portion which later became much steeper after one kilometer. I call this portion as “Kiss The Mountain” (where the slope of the mountain is on your face) and there is no established trail as I reached the peak of the mountain. I was passed by a tall and younger male runner with trekking poles when I reached the peak of the said mountain and our eyes met with each other and smiled to one another. At this point, I was already cursing myself why I did not bring my new GIPRON Trekking Poles with me. Anyway, it was only at this part of the race where I thought I would have needed the aid of my trekking poles.

I could not believe when the peak of the mountain is a plateau where we would run for at least 2 kilometers and descending to a trail on the side of the mountain for another 3-4 kilometers. As I start to descend from the mountain, I would see the next Aid Station which is the Fifth and Last Checkpoint at Akdag, but it was still another almost 3 kilometers afar before reaching the Checkpoint. On these last 2 kilometers to the Checkpoint, the trail was very steep and the soil was very loose that almost all the runners in front of me had to slow down. But my reliable Salomon Speedcross 4 did the work for me as I put more speed on my downhill run. I reached the Akdag Checkpoint with about 30+ minutes as a buffer time from the cut-off time of 10:30 hours. With almost 9 kilometers to the Finish Line, I knew I would be able to finish the race in 11+hours. I refilled my bottles for the last time and mixed my nutritional powder which would be enough to bring me to the finish line.

Rock Formation Along The Route

The last section of the course is a vineyard with a rolling terrain which I would run the flatter sections and brisk walk the ascents. I could hear the sounds of the passing vehicles from the highway and it was my gauge on how I was progressing in my run towards the finish line. The sounds were becoming louder as I got nearer to the Highway but it was becoming darker as the sun was already setting to the west horizon. I was passed by a couple of male and female runners who are locals in Turkey and I made them as my “guides” towards the finish line. They were also kind enough to wait for me as I appear around the bend to make sure that I was following them. I decided not to use my headlight as I knew the street lights would be able to illuminate the last meters to the Finish Line. As soon as I crossed the Highway, it was my last 800 meters towards the Finish Line and everything was all downhill! However, I was very careful on the last few meters of the cobblestoned road because the road was rough and the cobblestones were not lined evenly flat that I might trip on them with a single misstep. (I found out later that some runners had fallen and tripped themselves on this road before they crossed the finish line).

Live Update Time Of Finish

I crossed the Finish Line in 11:36+ hours, which is almost one hour before the race cut-off time of 12:30 hours! I was happy and I was able to redeem myself from my past DNFs in the Ultra Trail World Tour races where I registered. This finish gave me much more confidence to join and tackle more international trail races in the future. Aside from my personal satisfaction and accomplishment of this race, my Team PAU made a history as the FIRST Filipino Team of Ultra Trail Runners to have finished the Cappadocia Ultra Trail 119K and the Cappadocia Medium Ultra 63K Trail Events.

Salomon Cappadocia’s Ultra FIRST PINOY Finishers (From Left: Alex Yap, Thomas Combisen, Khristian Caleon, Jovenal Narcise/BR, Rodrigo Losabia, & Ronnel Valero)

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On Having A Professional Coach

22 09 2018

On Having A Professional Coach

I started to get the guidance of a Professional Coaching Service in my ultrarunning/running in the middle of June 2017. Actually, it was my second experience to get the assistance of a Coaching Service abroad. The first one was with Karl Meltzer and it lasted for one year although I was the very basis Coaching Program that I have enrolled in. I became a very strong ultra trail runner in a short period of time and his Coaching/Training Schedule made me finished 3 successive finishes in the Clark Miyamit 50-Mile Ultra Trail; 2 Finishes in the Translantau 100K; and Tarawera 100K finish in New Zealand. My two attempts in the San Diego 100-Mile Endurance for two successive years did not go as planned because of GI issues related to excessive Heat Exhaustion in a desert environment and Nutrition problems. On hindsight, it maybe due also to overtraining and lesser appreciation of rest and recovery in between training blocks or in between race events.

When Jason Koop, author of Training Essentials Of Ultrarunning, published his book, we started to become friends on Facebook and that I would be one of the first to purchase it. And even went to the extent of recommending it to my FB friends after getting the full appreciation of his scientific approach to ultrarunning training. It took me sometime to read the book and started to apply its concepts in my daily training. Not until an advertisement popped out on Internet that CTS was offering One Dollar First Month Fee for their Coaching Service. I immediately sent an inquiry to Jason Koop through Direct Message and he replied to me instantly with a positive note. I told him that I am a 65-year old and I need to be a better mountain trail ultrarunner.

After a week of processing, I got a designated Coach and Premium Training Peaks platform where I can upload the data from my GPS Watch and at the same time, where I could see my Training Schedule. John Fitzgerald is my Coach and he would give me feedback almost everyday and I could arrange a scheduled phone call or simply send him a SMS regularly if I need some inquiries or inform him about my feeling/s during and after workout. He would know my races and adjust my training based from the information available from the event.

After one year being an athlete of CTS even if I failed in my scheduled Ultra Races last year and this early part of 2018, I admit that CTS and Coach John Fitzgerald were the primary factors/reasons why I was able to qualify for the 2019 Boston Marathon and most of all, not being “burned out” in every training block and in between my racing events.

On hindsight, I think I have over estimated myself in choosing very hard races in Europe & USA which are part of the Ultra Trail World Tour (UTWT) series. I should have chosen those shorter ultra versions of these races which could had served as my initial exposure or recon runs in these very challenging races. However, at this time, I knew that I am ready to go back in these places/races and more confident to finish these races with the support of CTS.

For an old and passionate runner like me, CTS will be my partner and guide to tackle more challenging ultra mountain trail races in the future.

For more particulars about the CTS Professional Coaching Services, you can contact them here at www.trainright.com 





2018 TNF Lavaredo Ultra Trail Results & Statistics

9 07 2018

 

 

TNF Lavaredo Ultra Trails Podium Results

Additional Results can be browsed at: https://www.ultratrail.it/en/

TNF Lavaredo Ultra Trail Statistics





2018 TNF Lavaredo 120K Experience (Part 7/Conclusion)

9 07 2018

2018 TNF Lavaredo 120K Experience (Part 7/Conclusion)

Recommendations To Next Pinoy Runners:

  1. National Flag of the Philippines: I have observed that there is NO National Flag of the Philippines displayed at the upper walls of the Ice Olympic Stadium despite the fact that there had been four (4) Filipino Runners who have finished the race or for the the fact that our country was always represented in this event for the past four (4) years. If there is a way, I will ask one of the future runners for this event to bring one flag of our country and I will buy one for this purpose. The flag should be given to the Race Director/Organizer to be displayed at the Expo and Start & Finish Area.
  2. Local Bus Schedule: It is highly advisable to know the schedule of the local Dolomiti Bus through their website or through the Schedule of Trips posted at the Town’s Bus Terminal. An iPhone or Google Application can be downloaded to one’s cellphone to find out their daily trip schedule and buy a ticket Online or simply go to the Bus Terminal to buy ones ticket at the counter.
  3. Visit Tri Cime Di Lavaredo: The bus that leaves to the popular destination in the Dolomites leaves the city early in the morning (usually 7:00 to 7:30 AM) to be able to return back to the city in the afternoon. Prepare 20 Euros for the Ticket to enter the Park at Tri Cime Di Lavaredo (separate from your Bus Ticket/Fare). It is highly recommended to visit this place if a runner has the time.

    Lavaredo’s Tri Cime (Photo From Facebook)

  4. Hotel Accommodation: I highly recommend the Dependance Hotel Corona, the place where I stayed, as Stefano, the Hotel’s Manager and its Staff are very friendly and accommodating. Most of the runners stayed in this Hotel. You only have to make your reservation ahead of time, preferably, once you are picked in the lottery and have paid your registration fee.
  5. Carry Some Rice From The Philippines: If ever I would go back to Cortina and run the Lavaredo, I would bring my Camping Cooking Gear and and maybe, 1-2 Kilos of Rice in my Check-In Luggage. I have observed that “Rice Balls” as my main source of Nutrition is very appropriate in this event. I can not live without Rice as part of my meal even if I brought with me lots of Lucky Me Instant Noodles to Italy. For 12 days of my stay in Italy, I was eating bread, pasta, spaghetti, and fruits but nothing beats Rice as my main source of Carbohydrate. I was able to reduce my weight despite my daily Breakfast Buffet at the Hotel to about 5 pounds which is maintained up to this day.
  6. Flight Carrier: I have been traveling to Europe, since last year, through Qatar Airways. The fare is cheap as compared to the other Airlines if you buy your tickets ahead of time. The trip to the Marco Polo International Airport in Venice, Italy would take a maximum of 22-23 hours with a stop-over at the Hamad International Airport in Doha, Qatar. The round-trip ticket costs me P 35,000.00 more or less. (Note: Do not depart from the Clark International Airport, it collects a Terminal Fee which is supposed to be FREE or had been paid once you buy your airline flight ticket fare).

    Qatar Airways

  7. Bus Transfer From Marco Polo Airport To Cortina & Back: There are so many Buses to choose from as posted in the Event’s Website. You can book and buy ticket through Online at Cortina Express; FLIX Bus; or ATVO. I booked and bought my ticket through FLIX Bus in going to Cortina but I ended riding the Cortina Express. On my way back from Cortina to Venice, I took the ATVO Bus. Always remember that there is only One Trip in the morning and One Trip in the late afternoon in going to Cortina; and the same trip from Cortina to Venice. I suggest that you should buy your tickets On Line as early as possible. Each Bus ticket (One Way) costs from 14-18 Euros.
  8. Tourist In Venice: If you intend to spend a day or two in Venice after the event and walk around at St Mark Square (San Marco Park), there is NO need to book for your Hotel accommodation within the vicinity of the said place. Simply, book a Hotel in Mestre, the railway and bus hub/terminal in Venice (about one hour travel to San Marco Park), and take the train to Santa Lucia (2.30 Euros) and from Santa Lucia Port, take the Public Boat to San Marco (about 6-7 Euros), and you can tour/walk (recovery) around the place and be back to your Hotel in the evening. Tickets are available in vending machines scattered in the Bus/Trail Stations and Sea Port Terminal. (Note: Looking for your Hotel Accommodation within the vicinity of St Mark Park is very hard and tricky. GPS signal is a failure if you are in between big buildings and structures in the Canals of Venice!)

    Train Station @ Mestre

    San Marco Square, Venice

    Venice Canal

  9. Food & Accommodation In Cortina: Because I have a Free Breakfast Buffet in the Hotel, I only eat one meal outside of the Hotel for my early Dinner which would cost me, at least, 6 Euros (Panini) or 9-11 Euros (Hamburger without French Fries) or 9-11 Euros (Whole 8-inch Pizza). Extra food intake would be some fruits (bought from the grocery); Instant Noodles I brought from Manila; 3-in-1 Instant Coffee and SkyFlakes from Manila.
  10. Shopping For Running Gear/s: You can buy some of the Mandatory Gear at the Expo after your Race Packet Pick-Up at the Ice Olympic Stadium. Always ask for discount from the Sales Person. I was able to buy my Salomon Bonatti Waterproof Pants with a 50% discount! After the event, there are sports brands and Sports Stores that are very popular in Europe but unknown in Asia and USA which are on Sale for 20% discount on most of their products. If you look closely on their material and quality of work, they are much better than the popular brands. I must admit, I bought some of these unpopular brands and be able to use them in my next year’s adventures in Europe.
  11. Engage With The Locals & Other Runners: I always make it a point to smile and start a conversation with the people at the Hotel while having my breakfast or while relaxing at the Lobby or at the Porch/Terrace of the Hotel. You may never know that the one beside you had travelled a lot of countries and had joined a lot of ultra trail ultras in the past. They are very good source of A-1 experiences in these events. During the race, it is nice also to talk to a runner which is the same pace with you in the course. It starts with a simple smile and a greetings or a positive remarks. It is already a bonus if they have a Facebook account. (They will gladly give you their FB account if you ask while giving yours to them). Always remember that you are not competing with your fellow runner BUT you are in the event to compete with the course/nature and most of all, to YOURSELF! So, enjoy the company of the other runners, get to know about the capabilities of your body (strengths & weaknesses) and have fun with your journey. (Note: I will devote a separate post for those persons I’ve met in Cortina in this blog)
  12. Training & Preparation: Trail runners who would try to participate in this kind of event must have the necessary ITRA points, which means, that a runner should have the experience to run in mountain trail events. I prepared for this event for 6 months through the Coaching Services of the CTS and I am satisfied of what my body is capable of. My old age is taking its toll to my overall performance as compared in my past running events where I have participated but I feel like I am healthier and more rested this time. As my Coach would say, the races that I’ve selected to join for this year are not the “EASY” ones but they are categorized as one of the hardest ones in the international ultra trail events and this is one of the reasons why such races are considered as part of the “Ultra Trail World Tour” Series. However, it would had been different if I’ve done these races when I was ten years younger. It is through perseverance, patience, discipline, and dedication that in the future, I will be able to finish these races.

    Carmichael Training System Coaching Services

Whether I have DNFd or had succeeded to finish this event, this is just a part of the process of becoming a better and healthy mountain trail runner (which I may never know would prepare me to a more challenging trail running event). I travel to other countries to experience their trail races and be able to enjoy life to the fullest! But in the end, it gives me the best satisfaction if I could share these information and tips to those who are planning to experience joining these trail races outside of the country in the future. As what I’ve been saying, “If BR can do it, you can do it, too!” The experience is really priceless!

Keep on running!!! Thank you for reading my 2018 TNF Lavaredo experience. God’s willing, I will be back to Lavaredo!





2018 TNF Lavaredo 120K Experience (Part 6)

3 07 2018

2018 TNF Lavaredo 120K Experience (Part 6)

Post Evaluation: TNF 120K Ultra Trail Race

What Went Right?

  1. Clothing & Gear: I think I used the best clothing gear, from trail shoes to my headlamp lighting system. My “layering” of my upper garment was perfect with a sleeveless Uniqlo shirt inside my Red PAU short-sleeved shirt with my Patagonia “Houdini” Windbreaker Light Jacket. I feel warm with my MIUT Buff/neck Gaiters; Compressport Headband and Salomon Running Cap. I had Giro Cycling Gloves with my LEKI Carbon Trekking Poles. My Salomon Speedcross 4 was perfect for the trail in Lavaredo which I used for two months in my training leading to the event. I was using a Salomon EXO Twinskin Short (Red) which was light, comfortable, and provided me with warm feeling during the night run.
  2. Salomon 5L Sense Ultra Hydration Vest & Pulse Belt: My Salomon Vest carried all the Mandatory Gear and Nutrition Needs for the whole course/event as I opted not to have any Drop Bag at Km 66/Cimabanche Aid Station. My Salomon Pulse Belt was perfect for my Trekking Poles; additional nutrition (Skyflakes) and Cellphone.
  3. Training: My “mountain and hill repeats” were very effective for the uphills and downhill runs for short duration/distance along the course.
  4. Nutrition & Hydration: I only have 5 pieces of Power Gels for emergency situation; 6 pieces of KIND Power Bar; 4 packs of SkyFlakes Crackers (Condensada); NUUN tablets: and two pieces of empty Ziplock.
  5. Pacing & Average Speed During The Race: I have a lot of lessons learned from my early DNF at MIUT in Madeira, Portugal. I needed to be very light during the race and trained for heavy loads (3 Liters of Water + Food) in my daily long runs in my Playground. I was satisfied with my average speed/pacing during my run at the TNF Lavaredo until I was slowed down with dizziness and pain on my knees.

Salomon S-Lab Sense Ultra 5 Liters

What Did I Do To Make It Right?

My frustration in MIUT last April gave me a lot of lesson learned and I was able to adjust things during my training. My early arrival in Cortina gave me the time to adjust with the weather and the altitude. However, I should have visited Tri Cime and other higher elevations of the course by Bus but with my lack of knowledge of the area, I was limited in trying to find the first and last few kilometers of the course. My CTS Coach John Fitzgerald sent me his last guidance with the gist/bottomline of focusing on the things that I could control during the race (nutrition, pacing, and mindset) with hiking with purpose and positive attitude. I learned a lot of variations on how to use the trekking poles during my training leading to this race. I really wanted to hike the uphills more efficiently with the trekking poles. I had more “push-ups” repetitions during my training days in order to make my shoulders stronger than what I had during MIUT.

Bringing lesser gels, bars, drink mix, and lighter mandatory gear (Salomon Bonatti Waterproof Jacket & Pants and Columbia Long-Sleeved Shirt) made my weight lighter during the run. I also carried lesser volume of water from the start to lighten my load but also carried an extra collapsible Salomon Foldable Bottle just in case I needed more water during the hotter part of the day.

After hiking the uphills, I would run at an easy pace on flatter and downhill portions of the course which gave me enough time to reach the First Cut-Off Time Checkpoint and put in more buffer time at the Check Point in Rifugio Di Auronzo.

Bring at least two empty Ziplocks in your pocket (easily accessible) for obvious reason.

Last Message Of My CTS Coach

What was NOT quite right during the race?

I opted to run the downhills on the early part of the course without using my trekking poles, most specially, on the seemingly flatter sections but they are actually gradual descents. I was thinking that I would be faster in running the downhills by not using the trekking poles but I was wrong. If only I have used my trekking poles on all the descents, I could have saved my quads and my knees from having pain even if I was slower by a few minutes. My old knees and legs need some cushioning when running the descents to preserve them for the last half of the course which has more descents.

I should have started to ingest my solid food on the start of the uphill climb from Lake Misurina to Rifugio Di Auronzo while on the move and not at the middle of the climb with a 3-5 minutes short stop and rest.

I should have NOT stayed so long at the Aid Station in Rifugio Di Auronzo and spent a lot of time sitting and talking with the Indonesian guy. I should have limited my stay there by simply eating the soup pasta, drinking my Coca Cola, and refilling my bottles while I was standing. I could have shaved at least 10-12 minutes of my stay here.

I really could not understand why I did not take the risk of taking some Aleve tablets to relieve the pain on my knees after the first switchback from Tri Cime/Peak of Lavaredo. I usually take these pain relievers on the middle of my race just to anticipate the pain on my knees which was very effective in solving the situation I am in in my past finishes.

At The Peak Of Lavaredo

What is the best-case scenario?

1. With a buffer time of 40+ minutes from Rifugio Di Auronzo, I should have maintained it up to the next Cut-Off Time Checkpoint in Cimabanche and gambled any remaining buffer time in every Checkpoint up to the last Cut-Off Time Checkpoint before the Finish Line.

2. I could have used my trekking poles more on the downhill/descents to save my knees/legs and be able to hike relentlessly with purpose up to the Finish Line. The time that made me faster to run or hike on the flatter and downhill sections without the trekking poles was nothing if I could have saved my legs and knees and be able to pass the Cut-Off Time Checkpoints.

3. From the start, one bottle of water/electrolyte mix (500 ml) is enough up to Km 33 to make my load lighter from midnight up to early morning due to the colder air/weather. One bottle filled with liquid in one bottle and another 1/2 bottle of liquid, totaling to 750 ml is needed from Km 33 up to the Aid Station in Rifugio Di Auronzo (Km 50). Carrying just the right amount of water on my vest could significantly reduce the weight I was carrying. Which translates to lighter load to my knees and legs.

What steps can you take to improve?

1. More strengthening exercises to my leg muscles. More push-ups and core exercises for my upper body.

2. More time to train for very LONG downhill running or hiking with the use of trekking poles. Downhill running/hiking distance should be at least 10 up to 20 kilometers straight down, whether they are steep and technical or not. (Note: Never stop using the trekking poles once they are deployed; in uphills, flats, and the downhills.)

3. More Mountain Downhill Repeats! Simply, the reverse of Hill/Mountain Repeats where one has to run or hike the downhill faster than going up to the mountain. This time, using my trekking poles!

4. Bring a lot of BUFF. One for the Ear Cover; one for the Mouth & Nose for the absorption of fluids due to “running nose”; and one for the neck. In addition, I can bring an extra BUFF to be looped on my wrist just in case I need a cloth to absorb some cold water from the streams to douse my head and neck during hotter part of the day.

5. If I have the time, I could have visited/recon by Bus or Car the highest peak or highest location along the course in order to acclimatize or take a brief hike.

The Intense Look @ The Dolomites

To be continued…





2018 TNF Lavaredo 120K Experience (Part 5)

2 07 2018

2018 TNF Lavaredo 120K Experience (Part 5)

Ride From Cimabanche to Cortina

After the Aid Station Marshal told me that I can no longer continue the race since I arrived at the Aid Station beyond the cut-off time of 1:30 PM of Saturday, I entered the Big Tent and ate some of the remaining food and drank some Ice Cold Coke. I was told to wait for the remaining runners on the road approaching the Aid Station before we could board the Bus waiting to bring us to Cortina. While waiting for the other runners, I brought out my dry long-sleeved Columbia Shirt from my Salomon Hydration Pack and removed my Patagonia Windbreaker and the rest of my upper clothing as they were wet from my perspiration. I was able to change my clothes and ready for the trip back to Cortina.

After about 40 minutes, all of the rest of the runners who were cut-off at the said station were accounted for. There were 3 ladies and 9 men, to include myself, and I have the impression that I am the oldest among the DNF runners.

The asphalted road from Cimabanche to Cortina seems to be a road that connects to all the mountains in the Dolomites. The road was not busy with traffic as I could not see or meet along the road big trucks and commercial buses. I could count with my fingers those private vehicles who were plying along this road. I slept for awhile until two of the younger runners (in their 40s) started talking to each other and they are Italians. They were comparing notes using the map on their Race Bibs on what went wrong with them. Although I could not understand what they were talking about, they were pointing on the descending portion from the Peak of Lavaredo to Landro as they talked to one another, the same section where I had my problem. I just smiled and tried to doze again.

After almost one hour, the Croatian/Polish lady was dropped in front of her Hotel which was along the highway, and 1.5 kilometers aways from Cortina. The bus finally stopped in front of the Olympic Ice Stadium and all of the remaining runners to include myself, alighted from the Bus. From there, I was limping while walking and carrying my things to reach my Hotel which about 650 meters from the Olympic Ice Stadium.

Sleep & Rest @ Hotel Cortina

I immediately had my hot shower and changed to my sleeping clothes. I ate whatever “left-over” food and fruits in the room and prepared instant noodles before I finally went to bed. At this time, it was already 5:00 PM of Saturday. I did not bother to check the Ultralive website about my personal data during the race and to those of the remaining Pinoy runners on the course. I was really tired and sleepy at this time.

View From My Room, The Morning After

I woke up at 6:30 AM of Sunday and I was happy that I was able to sleep more than 12 hours. I prepared a hot coffee and as I started to drink, I opened my Laptop to find out what happened to the rest of my Filipino friends. Since the cut-off time for the TNF Lavaredo is 5:00 AM of Sunday, I knew that the race was over already. I checked first on the LiveUltra page of Arwin and I was surprised that he DNFd somewhere in Km 90. I wonder what happened to him since I knew and was confident that he would be the one to finish the race with an impressive time because of what I’ve been reading and seeing on his training in Abu Dhabi, Dubai through his Facebook status. After looking at Arwin’s Page, I went to check if what happened to Rodel and I was surprised that he was able to finish the race in 29:23:10 hours. I was really happy that, at least, one of us in this year’s edition was able to finish the TNF Lavaredo 120K Ultra. I tried to review his time in every Cut-Off Time Checkpoint and I was impressed that he was able to make it in every checkpoint in a single digit number of minutes before the cut-off time in every checkpoint. I wonder what it was like for him to be catching up with the cut-off time in every checkpoint after the Cimabanche Aid Station (Km 66.9) and with those relentless uphill climbs on the second half of the course plus the cold weather during the second night.

Another View From My Room, The Morning After

Post-Race Meeting With Team Pilipinas

I have assumed that Arwin and Rodel had already left Cortina and took the Bus to their Accommodation place which is 20K from Cortina but after few minutes of browsing on Facebook and the results of the TNF Lavaredo on my Laptop, I received a Personal Message from Arwin asking me if we can meet at the Hotel to exchange notes and share our experiences with one another. Since I liked the idea of sharing ones experience with one another during the event, I asked them to proceed to the Hotel and I would wait for them at the Veranda/Main Porch of the Hotel overlooking the bridge and road leading to the town proper, the same place where we met and talked last Thursday.

Cortina’s Hotel Corona

I immediately came out of my Hotel room and went to the Hotel’s Porch to wait for Arwin and Rodel. After about 15 minutes, as I was going to the Hotel’s Porch, I saw them from the road leading to the Hotel walking slowly. I could understand and relate what these two gentlemen were feeling at that time looking how slowly they walked towards me. I immediately asked them if they need to have a shower as I offered my Hotel Room to them just in case they needed it. But they declined as they wanted just to share some stories with me. Arwin told me that that he had temporarily cleaned himself while he stayed at the Olympic Ice Stadium after he was transported from where he DNFd. Rodel also declined as he told me that he was able to change to dry clothes already and would be much better for him to take a shower in their place.

Dependance Hotel Corona/My 2nd Floor Room

We sat and we started to share our own experiences. I told them what happened to me at the switchback descent from the Peak of Lavaredo to Landro——twice experiencing dizziness and severe pain on my left knee that caused my slow pace. Arwin, on the other hand, shared his experience and he told us that at the same section where I had some dizziness, he was able inhale a “cold air” that went inside his lungs and made him feel weak on the uphill climbs after Cimabanche. As he struggled at the uphill climb from Km 80 to Malga Travenanzes, he said, that he was feeling weak and lots of hikers/runners had passed him at this section to include Rodel. He finally DNFd at Km 90+ at Rifugio Col Gallina. Rodel told us that he had almost been cut-off from Cimabanche (Km 66.9) up to the last Checkpoint of the course. He could not believe that he was able to run, non-stop, from Malga Ra Stua (Km 76) to Plan De Loa for about 3-4 kilometers just to be able pass the checkpoint and then at the Peak of Col Del Bos (Km 92) to Rifugio Col Gallina (Km 94). He told us that he was praying “non-stop calling all the saints”, his parents and his relatives while he was running and hiking to these Checkpoints.

Breakfast With Team Pilipinas

We talked for almost one hour and half at the Porch until I asked the Manager of the Hotel if I can invite my friends for the Breakfast Buffet and I will be willing to pay for their bill. The Manager said, “You can invite them for Breakfast and it’s FREE for them!” Wow! I was surprised to hear such generous words from him! Stefano, may the Good Lord bless you always! So, we continued sharing our stories while we had our Breakfast Buffet on the morning of Sunday.

Hotel’s Breakfast Buffet

We stayed at the Hotel’s Restaurant sharing lots of stories and observations during the race until the Breakfast Buffet was closed at 10:00 AM.

We parted ways later as I can see on the faces of Arwin and Rodel that they are about to doze. They left the Hotel and walked to the Bus Terminal which is just few meters away from the Hotel.

I really appreciate this kind of conversation and exchange of experiences among Filipino runners while joining an international running event abroad. These guys are real people who are very graceful in defeat and humble in victory.

I told them that I had posted already a Facebook status that says that I DNFd at the event stating directly the cause of my failure. I asked them also to do the same as most of our Facebook friends are eager to know our personal “drama” in the said event. I promised to these two gentlemen that I am going to document, through this blog, all the things that we experienced in this event and I told them that it will be a very detailed one which be used as a guide for future local Pinoy runners and other interested runners around the world.

Even if I was not able to finish this race, just a short glimpse and description of what I went through, would be able to provide a part of the puzzle of what makes TNF Lavaredo a race to experience and what makes the Dolomites as one of the best mountain scenery destinations worth visiting.

Recovery Walk @ Cortina

I went to bed once I got into my room after breakfast. I was able to sleep until after noon time and woke up at about 2:00 PM.

I decided to have my recovery walk in the afternoon to the Town Center, shop for some souvenirs and look for a place for my early dinner. As I left the Hotel, I met some of the runners, some who DNF also and some who finished the Ultra and shorter races. They were leaving the Hotel for the Bus Terminal and enrollee to their respective countries. I will post a separate blog for these runners whom I met during this event.

World War II US Military Jeep @ The Bus Terminal

As I was walking along the main road of the center of the town, I saw Hayden Hawks, the Champion of this year’s TNF Lavaredo 120K at the Event’s Arc. We had a picture and a brief conversation as he told me, after telling him my name and my country, that he has an Uncle who is a Filipino, married to his Auntie from Utah, USA. He asked me if there are Ultra Running Events in the Philippines and I told him that I am the Race Organizer/Director of the Bataan Death March 102K Ultra Marathon Race. He told me that he had not yet visited the Philippines and he might consider visiting the country in the near future.

Meeting With Champion Hayden Hawks

Before dinner, I was able to really go around the town, getting inside the Cortina Church to pray which I found out to be a Minor Basilica, checking where the Bus terminal is located, looking for Sports Stores where I could buy some souvenirs, and just simply sitting on those benches along the main road of the town while looking at the people walking around. This was the time that I could also see a lot of runners wearing their Finisher’s Vest/Gilets as they are also doing their recovery walks. I felt envious with these runners wearing their Vests/Gilets and I really respect them for what they had done, whether they finished the TNF Lavaredo 120K or the shorter Cortina Trail 48K, they really conquered the Dolomites!

Inside The Cortina Basilica

As I was sitting on one of the benches, I saw Tess Geddes, a Filipino Ultrarunner who is now the Race Organizer and Director of the Grand To Grand Ultra Marathon Race in Utah, USA. She joined the shorter Cortina Trail 48K and we shared some stories while we were sitting on the bench. After about 30 minutes of conversation, we parted ways as I was trying to look for some running attire which I saw being used by some runners during the event.

Sitting Along The Cortina’s Main Street

Meeting With Grand2 Grand Ultra’s Tess Geddes

As most of the restaurants in Cortina opens at 6:30 PM for dinner, I tried to walk around some places farther from the town center as I waited for the opening of the eating places. Finally, I was able to find a restaurant that offers a fine dining cuisine and I rewarded myself with my last dinner in Cortina. The best steak in town!

Best Steak In Town

I continued my celebration in my Hotel Room with two bottles of local beer before going to bed on my last night in Cortina.

To be continued…





2018 TNF Lavaredo 120K Experience (Part 4)

30 06 2018

2018 TNF Lavaredo 120K Experience (Part 4)

@ Federavecchia (Km 33.5)/First Cut-Off Time Checkpoint

Reaching this First Cut-Off Time Checkpoint at Federavecchia within 6:30 hours was my primary concern and target just to redeem myself from my frustration on my previous performance at the MIUT in Madeira, Portugal on the last week of April this year. I was happy and excited that I was able to build-up a buffer time of 32 minutes. With my age of 66 years old, I could be the happiest person among the runners that reached the said Aid Station.

1st Cut-Off Time Checkpoint @ Km 33.5 in 6.5 Hours/Average Speed: 6.26 KPH

I immediately brought out my almost empty Salomon Bottle, drank the remaining liquid and had it filled up with water, dropped one tablet of NUUN, and placed it back on the vest. Brought out an empty Ziplock bag from my vest and immediately filled it with apple bite cuts and dried apricot and immediately left the Aid Station. It took me less than 2 minutes to do all these things. But as soon as I left the Aid Station, I was facing a straight steep uphill climb.

I started to eat what I took from the Aid Station while I was hiking up the uphill climb which is an asphalted road that can accommodate three runners abreast with each other. The uphill climb consisted of more switchbacks and it lasted for about 2.5 kilometers. It took me two times to eat the fruit bites from the ziplock and they provided me the much needed energy to reach the peak of the third climb of the course and was able to reach Plan Maccetto which is almost Km 39 from the Start. From this point, I started to run on a single track trail which was a soft ground with with lots of small grass around. Even if this place is still considered in a higher elevation, my “running nose” and numbing hands had stopped and the temperature was becoming warmer to my body. After about 3 kilometers of running downhill, I finally reached the edge of a body of water which is called the Lake Misurina!

Tip: You can master the art of filling the Aid Station’s food with an empty Ziplock Bag. It will save you some time, instead of standing while eating your food at the Aid Station. Keep moving while you are eating and hydrating.

Lake Misurina

Lake Misurina is a beautiful lake with very clear water. I was tempted to take a “selfie” and picture of the lake & the surrounding mountains but I promised myself not to bring out my cellphone during the course of my run. The three of us Pinoy runners had talked about not having pictures along the course since it will delay our run/hike from Aid Station/Checkpoint to the next one. Knowing that there are Professional Photographers along the course in different strategic locations, there was no need for “selfies” or picture-taking on the scenery. It was another 1.2 to 2 kilometers run on a wide dirt road surrounding the Lake before I reached a Lady Marshal who was holding a Time Scanner. She tagged me and I asked her how far was the next Cut-Off Time Checkpoint and she replied “10 kilometers”. But looking on the map/elevation profile on my Race Bib, it indicates a distance of only 7 kilometers! I wonder which is one telling the truth, the Lady Marshal or the Map printed on the Race Bib?

@Lake Misurina/Average Speed: 3.81 KPH

After I exited from the periphery of Lake Misurina, I was now following an asphalted road that was going up to the mountain but the runners were directed to run along the dirt path/trail beside the paved road as shown and depicted by the trail markings. It was doing an alternate hike on the paved road and then going back to the dirt track beside the road and back again to the paved road at this point using my trekking poles. I was able to pass by an Asian guy and I started to have a conversation with him. He told me that he is from Hongkong and he was busy looking at his cellphone. Thinking that he was checking on our route through his cellphone, I asked him about the actual distance (while hiking uphill) to the next Aid Station and he answered “I don’t know!” That’s it! That stopped my conversation with him and I just tread on with my fast hiking.

Tip: The main reason why a cellphone is an important mandatory gear is that for communication purposes to the Race Organizer in cases of emergency and not for photography!

Rifuego Di Auronzo

From the paved road, I veered right from the highway and followed a single-track trail that seemed to be going flat and downhill but it was a short one. Looking up ahead of me, I could see from the distance, the iconic Rifuego Di Auronzo where the famous 3-rock mountain formation is located! The Tri Cime mountain formation is the LOGO of the TNF Lavaredo! By looking at the next Aid Station at the Tri Cime, I had a mixed feeling of delight and sadness as I need a lot of strength to reach the highest point of the course. The single track trail was a relentless uphill climb which is about 2-3 kilometers of steep winding uphill assault. As I was about to crest the last “false” peak, I stopped and ate two packs of Skyflakes Condensada and followed it with a Clif Power Gel. I was able to regain my strength after that and I was able to reach the Aid Station and Cut-Off Time Checkpoint at Rifugio Di Auronzo in 10:23 hours! I was able to accumulate a buffer time of almost one hour at this point.

It was an awesome sight to see the Tri Cime in Lavaredo, Dolomites and I became in love with the place! But before I could absorb what I was seeing and feeling at that moment in a place so beautiful to be at, I need to refill my bottles and ate some pasta soup with powdered cheese at the Aid Station. I was seated beside an Indonesian runner and we had a short conversation. The Indonesian happened to be in the same hotel where I was staying and he arrived later than me in Cortina. He is 54 years old and he looks like he is from their uniformed services. I think I was able to spend at least 15-20 minutes in this Aid Station. Finally, The Indonesian and I left the Aid Station at the same time. However, he was stronger and faster than me in hiking with his trekking poles.

Tip: Never, never, never stay at the Aid Station for more than 5 minutes if you need to eat and rest thereat.Never have the temptation to sit!

It was a flat downhill wide dirt road from the Aid Station which is about one and half kilometer and we had at least 3 kilometers more of uphill climb to reach the peak of the Lavaredo Mountain which is the highest point of the course. I could still keep in step with the Indonesian guy on the first 1.5 kilometers but when we turned left for the steep uphill climb, he made a considerable distance from me but I could still see him from afar. I think I was able to reach the highest point in almost one hour from the Aid Station. I think it was at this point where I was able to meet the Official Photographers of the Event. It was also at this point that at least 3 local runners, coming from behind me, tapped my shoulders and cheered me & congratulated me for reaching the said place!

Peak of Lavaredo Mountain

Finally, I reached the peak of the Lavaredo Mountain where I could see the North side face of the Tri Cime! As I hiked the first few meters going downhill, I was excited and happy to have reached at this point. Since my Garmin GPS Watch had been connected with my USB Charger, I could not see what was my actual distance at this point but on the Map/Elevation Profile as reference, it could be at Km 51.

@Rifugio Di Auronzo/Average Speed: 3.13 KPH

After hiking downhill for about 250 meters, I started to feel dizzy. The feeling was like I was drunk with Irish Whiskey and became sleepy! It was almost 10:00 AM (actual day time) and the weather was mild (but I was still wearing my Patagonia Windbreaker with the hood on my head). I panicked and I had to rest and lean on right side of the trail/dirt road. The left edge of the road is deep ravine. While resting and taking in some deep breath, I was tempted to bring out my cellphone and took the picture of the Tri Cime. After taking the picture and drinking some sip of my electrolytes, I resumed my hiking! However, after another 100 meters, I felt some dizziness again! Instead of stopping, I reduced my pace and went nearer to the right side of the trail just to anticipate that if I fell to the ground or pass out due to dizziness, I will not fall to the ravine. I became nervous as I hiked with the thought that I might pass out at this place and be air-lifted with a helicopter or just pass out to die while I am on this place of the earth. All of these things were in my mind, trying to figure out what could be the best to do in this kind of situation. I guess, a simple prayer did the trick and more deep breathing to remove the feeling of dizziness while I was hiking slowly towards the first switchback of the downhill course!

Tri Cime Of The Dolomites

Tip: If you think something is wrong with your body, STOP, take a rest, relax, take a deep breath, and enjoy the scenery. Re-assess yourself, PRAY and resume slowly.

The first switchback along this downhill course from the Tri Cime/Peak of Lavaredo is being guarded by Park Ranger or Polize (?) who were in Red Uniform. From this switchback, it was a steep, rocky and very technical single-track trail which is about 2-3 kilometers of more switchbacks. As I hiked and jogged this portion, I started to feel some pain on my left knee and my quads were already feeling to had been trashed. As I crossed a dry river bed on the bottom part of this trail, I could hardly lift my legs and my left knee pain became more painful. I tried to hike on the flatter section with my trekking poles to relieve the pain on my knees and rest my trashed quads.

My ONLY “Selfie” During The Event

I could feel already the warm air on the lower elevation of the course and I started to have some sweat/perspiration and tried to lessen my thoughts about my left knee pain. I did not remove my Patagonia Windbreaker and instead, just removed the hood from my head and I could still feel the cold breeze passing on my head.

Landro To Cimabanche

Finally, I was on the last 3 kilometers before the Aid Station/Cut-Off Time Checkpoint at Cimabanche (Km 66.9) and I started to do whatever “speed drills” and “strides” I did in my training in order to speed up my pace. The wide dirt road seemed to be flat but in reality, it is a gradual uphill climb up to the Checkpoint. I tried to do all my best to reach the Aid Station within the cut-off time in 12:30 hours but I was thinking already that my race was done once I reach at this point. My aching left knee could no longer withstand the next 53 kilometers of more challenging climbs and steep descents, thus, I could no longer accumulate some buffer time in every Checkpoint. I was envious of those local Italians who were cycling on this road with their nice jerseys and expensive Mountain Bikes, as they would pass or meet me along this road. I just entertained myself on looking on these young men and ladies biking on the said road.

The “sweepers” were able to reach and catch me on the last 50 meters before the Aid Station. One of the sweepers started a conversation with me after he saw on my Race Bib that I came from the Philippines. He told me that his wife is a Filipino and she is from Digos City, Davao Del Sur and they have some children (I forgot how many) and he showed me the pictures of his wife and children in his cellphone while we were jogging. He even asked with a “selfie” with me! Wow! These Italians are like Filipinos and they like/love Filipinos!

Cimabanche: The End Of The Line/Average Speed: 4.07 KPH

I missed the cut-off time by almost 13 minutes!

Tip: Listen to your body…always! Determine your limits and gracefully surrender in defeat. There will always be next time to redeem yourself. You can not fight against nature if you are already weak and injured. You will never win!

While we were in the bus going back to the Ice Olympic Stadium in Cortina, I counted the number of runners who DNFd in the Aid Station and I was able to count to 12 and I was the oldest, I think. I just smiled and one the ladies (from Croatia or Poland?) in the bus (who smiled and winked at me in one of the previous Aid Stations, I guess, in Rifugio Di Auronzo) was also there and she smiled at me, too before I was able to sleep during the ride!

To be continued…








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