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

On January 24, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Running Shoes, Sports Program, Trail Running, UltramarathonLeave a comment

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)

Result: BDM 102 “Test Run” (Km 00-50)

On January 20, 2014January 20, 2014 By kingofpotsIn Insights, Jogging, Pictures, Practice Runs, Races, Runners' Training, Running, Sports Program, UltramarathonLeave a comment

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**

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!

Review: BDM 160 & 102 Ultras’ Rules & Regulations

On January 16, 2014January 17, 2014 By kingofpotsIn Insights, Jogging, Races, Running, Sports Program, Ultramarathon5 Comments

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 Week Of Training (January 6-12)

On January 15, 2014January 24, 2014 By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, UltramarathonLeave a comment

This is the details of my 1st week of training for the year 2014. It officially started with my “Evaluation Run” on an Oval Track. Mondays are supposed to be my rest/recovery days but I’ve decided to have such “evaluation run” which is the popularly known as Balke Test.

Monday: “Evaluation Run” (Oval Track)

Distance: 5.5 Kilometers or 3.44 Miles Time: 30 Mins. Average Pace: 5:27 mins/K

Tuesday: Road Run With Dirt Road

Distance: 10 Kilometers or 6.2 Miles Time: 57:37 Mins. Average Pace: 5:45 mins/K

Wednesday: Road Run With Dirt Road

Distance: 11.21 Kilometers or 7 Miles Time: 1:07:18 Hrs Average Pace: 6:00 mins/K

Thursday: Pastolan Trails

Distance: 11.9 Kilometers or 7 Miles Time: 1:41:27 Hrs Average Pace: 8:35 mins/K

Friday: Oval Track/Tempo Run

Distance: 10 Kilometers or 6.2 Miles Time: 57:14 Mins Average Pace: 5:43 mins/K

Saturday: Easy Long Run (Road Run With Dirt Road)

Distance: 16.13 Kilometers or 10 Miles Time: 1:41:34 Hrs Average Pace: 6:17 mins/K

Sunday: Easy Long Run (Road Run With Dirt Road)

Distance: 20.1 Kilometers or 12 Miles Time: 2:17:06 Hrs Average Pace: 6:39 mins/K

Total Distance: 84.84 Kilometers or 53 Miles

Total Time: 9:12 Hours (approximate)

In my browsing on the Internet, I was able to visit the blog of Sage Canaday, a former elite runner of the Brooks Hansons Distance Project. Sage Canaday was the youngest athlete at the 2008 US Olympic Marathon Trials. He has the fastest American time at the Mt. Washington Road Race and has a course record at the White River 50. In one year and half as an ultra runner, he won 50K, 50-Mile, and 100K ultra trail races.

The following video was taken from his blog and he is here to discuss the importance of marathon speed training in ultra trail races. Enjoy the video.

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

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

On January 13, 2014January 1, 2019 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Race Results, Races, Running, Sports Program, Travel, Ultramarathon4 Comments

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

Congratulations To All The Runners!

Pictures Of The Week #21

On January 10, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Travel, Ultramarathon2 Comments

DNF @ 2013 TNF Phil 100 Trail Ultra

On January 10, 2014January 10, 2014 By kingofpotsIn Insights, Jogging, Pictures, Race Results, Races, Running, Trail Running, Travel, Ultramarathon7 Comments

The first reason why I DNFd in this race was because of my being dumb and hard-headed. In the middle of March of last year, I had a bad slip and fall on a paved road that caused some injuries to my right leg, knee, and head. The trauma that hit my knees to the ground resulted to a pain that made me limp in my walk and run. Despite of what had happened, I joined the Mt Ugo 42K Trail Marathon without any plans of joining it and I was able to withstand the pain on my right knee and was able to finish the race.

Two weeks before the conduct of the TNF 100, while “road testing” my Hoka One One Bondi B Speed, I had another slip and fall and my right knee which was recovering from my previous injury, hit the ground first and the pain I felt during the Mt Ugo 42K Trail Marathon came back. I was forced to rest the following days and prepared for my last recon run on the TNF course on the following weekend.

We were lost during our last recon run one week before the race and I was exhausted and tired. What was supposed to be an easy 20K trail hike, it became a 35K strenuous hike among our group. Being exhausted and tired one week before the race was a Big NO as part of the training preparation for such a very challenging event.

On race day, I was still strong and determined to finish the race when I reached AS1 as I had some “buffer” time on the prescribed cut-off time. While I was on my way to the Philex Ridge, I was still on a fighting mode in the company of Bong Alindada until we reached the Aid Station in Barangay Alang. From that point, everything is a rolling terrain with more declines until one reaches the halfway point along Kennon Road.

The Barangay Alang to Twin Peaks Falls was my downfall. The pain on my right knee was getting more severe; it was too hot; I was experiencing exhaustion due to dehydration and faulty nutrition; and the paved steep road in going down to the next Aid Station was too harmful to my legs and knees that I had to slow down.

I still have less than one hour as a “buffer” time before the prescribed cut-off time but my rest and eating period were extended as I stayed longer at the Aid Station for my much-needed rest and recovery. My time for my body to rest and recover was very slow as I tried to ingest more solid foods to my body.

I left the Aid Station with a very small margin of buffer time but after hiking for about 500 meters, there was some traffic among the runners along a single track trail due to carabaos staying on the trail. Due to the brief stop, I became lazy but I forced to continue with the hike. As the sun was setting down on the west and getting darker, I finally decided to throw the towel and declare myself as DNF.

For this year, I will be back to finish this race!

Little Acts To Nature

On January 9, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Travel, Ultramarathon4 Comments

In our trail runs in my “playground” with my training partner, Dannin, we always have something to do for the trail aside from running. It is either we pick-up plastic wrappers of candies or biscuits or cigarettes or any kind of trash; remove dried twigs or branches on the trail; cut grasses and branches that block one’s view of the trail; or clean the waterways in streams and rivers along the way.

Dannin Removing Dried Twigs & Leaves On Waterways

In our latest run, Dannin and I cleaned and removed the debris/dried leaves that were accumulated on the waterways of the rivers and streams where we usually cross or pass. There were two rivers which we cleaned and it improved the continuous flow of water from the higher ground to a bigger pool where anybody would take a dip or swim.

With the better and continuous flow of water of the river, we are preventing the presence of insects and mosquitoes where they could breed and multiply. It would also prevent the river from overflowing to its banks which would result to flooding in populated areas or for the river to create another waterway which would lead to more erosion of earth and movements of rocks.

It did not take us for ten minutes to clean each river but such simple and little act to nature would give more protection to the population in terms of preventing diseases (due to the presence of mosquitoes) and maintaining the natural flow of water to the lower grounds, thereby, preventing flooding and erosion.

Deeper, Cleaner Water Pool Where Everybody Would Swim Or Dip

If you happen to hike or run along the hills and mountain trails, find time to exert a little time and effort to help and conserve nature.

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

New Year’s Day Run

On January 7, 2014 By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running, Sports Program, Trail Running, Travel, Ultramarathon2 Comments

(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.

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.

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.

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!

Medical Check-Up

On January 5, 2014 By kingofpotsIn Insights, Jogging, Pictures, Runners Injury, Running, Trail Running, Ultramarathon3 Comments

I had the chance to meet my orthopedic doctor when I requested a Medical Team and Ambulance for the conduct of the latest Tagaytay To Nasugbu 50K Ultra Run on the first week of December 2013, last month. I asked him to make an schedule of an appointment for medical check-up on my knees after my participation in the 3rd Taklang Damulag 100-Mile Endurance Run and after taking a break/leave from running during the Holiday Season. The doctor readily told me that I could see him either on the last day of the year (december 31) or on New Year’s Day.

Fast forward. After the TD 100 where I DNFd at Km 110, I have observed that there was swelling on the upper part of my right knee and felt some pain after I did a recovery hike and run for about two hours two days after the TD 100. It was a good reason to really force myself to go on a rest period on the following weeks & days before my appointment to my orthopedic doctor. So, from December 17 to December 31, I had only two “outings” on the trails which are mostly hiking in nature. But the swelling and pain were still there until before I finally met my doctor.

On the afternoon of December 31st, I went to my orthopedic doctor to have my knees for medical check-up. My meeting had also served as my maintenance check on the results of my bi-monthly rehabilitation on my injured knees on the early part of last year (2013). The doctor immediately made an ocular check on swelling part of my right knee and he recommended me to have my knees to be x-rayed.

I could say that one of the most important benefits of being a retired military officer and a Major General at that, is that I have lifetime free medical service from the Armed Forces of the Philippines. The Philippine Army’s Hospital & Medical Center has all the services and facilities that I need to support my passion in running. With a written slip/order from the doctor, I was brought to the Radiology Department and in 10-15 minutes, my X-Ray was done and the films were developed for the immediate analysis of my orthopedic doctor. Very fast and efficient as there was only ONE soldier-medical technician who did all the works.

The doctor analyzed and read the films as he flashed the films on a lighted monitor. The following are the findings:

Left Knee: It is healthy, normal, and strong with minimal “spurs”.

Right Knee (Swelling One): There are “pointed spurs” which are causing the pain inside my knee and these “spurs” should be flattened immediately.

The doctor asked me if I have a stationary bike and I said, yes! He advised me to immediately include a stationary bike workout, at least, 30 minutes every day without any force or weight that would make my leg muscles exert any effort. He said that my legs should be made to move on a circular motion in order to maximize the full movement of my knees. It is due to my running, in quick and small strides, that the full motion of knees were restricted. He made a personal guarantee that the “pointed spurs” will be removed, if not, flattened, if I will do my stationary biking regularly.

On the night after I left the hospital, I was able to manage a 20-minute stationary cycling without any force but I have to cut short with my workout due to my butt being in pain as I am no longer used to using my bike.

Stationary Cycling Without Any Force/Weight

After 4 sessions of 30-minute stationary cycling, I was surprised that the swelling had greatly reduced and I could no longer feel any pain on my right knee.

The doctor’s advise is very good and my orthopedic doctor is the best doctor that I really admire! He deserves to have that wine which I gave him as a present for the Holiday Season.

This is a testimony that any runner, old or young, marathoner or ultra marathoner, needs to have a medical check-up to his/her knees and be able to expose themselves in cross training. As I am getting older and my the full range of motion of my body parts are being shortened and restricted, there is a need to do other forms of exercise which will serve as “cross training” to one’s main sports.

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

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