Adventure Run!!!

On September 13, 2011September 27, 2011 By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running, Travel, Ultramarathon7 Comments

Single-Stage Solo Run from Remy Field Oval Track, Subic Freeport up to Barangay Lucap, Alaminos, Pangasinan and back to the City Hall of Alaminos as the Finish Area. The route will be along the Olongapo-Bugallon, Pangasinan Highway, passing through the cities and municipalities of Zambales and some of the western towns of Pangasinan.

No “fancy” stuff or any kind of advocacy on this run. This is a test of human endurance to be able to promote ultra running in the country. This route is envisioned to be the future “Badwater Ultramarathon” of the Philippines.

My special thanks to those who supported this event. No need to mention their names as their respective company/organization’s logo is depicted in the picture above. Thanks for your generosity and continuing support to the running community in the country.

Updates on “near real-time” will be published on this blog soon.

Start Time: 11:20 AM, September 13, 2011.

One Lap Around The Oval To Start The Adventure Run

8-Hour Run @ TD 100 Route

On September 8, 2011September 8, 2011 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Travel, Ultramarathon11 Comments

On the last week of July, I went to Fort Magsaysay and make a recon on the trail route surrounding the Taklang Damulag Mountain. I mentioned in one of my previous posts about my trek towards the peak of the said mountain where I timed 52:37 minutes to reach its peak from Fernandez Hill, a distance of 2.7 kilometers. The trek to the peak was only a part of the 25-kilometer distance that I run & walked/hiked during that day and the trail loop towards the mountain peak from Fernandez Hill and around as it covers a distance of 13 kilometers. It took us 5+ hours to cover the distance (25K) as most of were hiking and brisk walking. If we tried to jog and run the flat portions of the route, we could have made it in 3+ hours. This part of the Taklang Damulag 100-mile run consists of the “inner loop” of the course.

The following were the pictures taken during my recon run at the “inner loop” on the last week of July:

Descending From The Peak Of Mt Taklang Damulag

Lots of Single-Track Trail Around Mt Taklang Damulag

Last Thursday afternoon, together with one of my elite athletes, Jack Espana, I went to Fort Magsaysay and slept overnight in one of the transient facilities. We were already in bed at 9:30 PM and woke up at 4:30 AM of Friday. At 5:30 AM, we started our run from the Starting Area of the Race by hiking the first 2 kilometers as our warm-up. The purpose of the run is to recon the first 40K distance of the route which is considered as the “outer loop” of the TD 100 route. The trail route is located outside the cantonment area of Fort Magsaysay passing through Barangays Pag-asa, Dona Josefa, Bacao, Langka 1 & 2, Palale, Cattle Stock Farm, and Nazareth.

One of the Paths Towards The Peak of a Mountain

Jack Was Infront Of Me Trying To Look For A Trail

Typical Condition of the Route @ Cattle Stock Farm (Km #30)

Another Nice Reminder Along The Cattle Stock Farm

Watchout For This AlongThe Route!!! It's The Real "Taklang Damulag"!!!

Practically, we left on the northern side of the camp and run through the trails on the eastern side of the camp and then re-entered the camp from the south direction. The route traverses through rolling hills and mountains with maximum elevation of 375 meters with lots of stream crossings through spillways and river crossings. What made the run very relaxing was the scenery, clean air, overcast sky, rain & showers on mid-day, and some conversations with the residents along the route.

We had two “pit stops” along the route. These “pit stops” are sari-sari stores that sell anything from assorted bread & chips to drinks. We took some time to eat solid foods on these stores and were able to talk to the owners. The people were surprised as they always asked us where are our bicycles as we tell them where we came from. Bicycles? What bicycles are they talking about? They told us that a group of cyclists on mountain bikes would usually pass along the said route. Well, we told them that we were running, jogging and walking along the said route. It appeared that we were the first ones whom they see (as outsiders/visitors) to be running & hiking the said route.

Our "Pit Stop" @ Barangay Palale. Km #26

The People Does Not Know "Mami", They Call It "Noodles"

Our "Brunch" For The Day To Include Bread/Pandesal

We finished our recon run before 3:00 PM as we reached our Starting Area. After a quick shower, we were out of Fort Magsaysay as we headed towards Eva’s Restaurant near the boundary of Zaragoza, Nueva Ecija and La Paz, Tarlac where the best and very hot Bulalo is being served.

Getting back from the result of our recon run on the TD 100 route. So far, I have run through a distance of 65 kilometers from the 80K-loop of the trail route with an aggregate total time of 13+ hours. And since the remaining 15K route is on an easy rolling and flat terrain, it could be covered in another 2.5 hours. Adding these times would total to 15-16 hours to cover one loop of the course! However, my recon runs had averaged a pace of 12-15 minutes per kilometer which was basically a “hiking” pace! So, from these data, an average ultra runner could finish one loop in less than 15 hours.

The actual measurement of the course is done! The next thing to do is to finalize the administrative and operational needs for the race!

Guys, I only need 25 “brave and hardcore” runners for this another historic FIRST 100-mile trail endurance running event in the country. Let us help one another in putting our country in the world’s map of ultra trail running.

Official Result: 2nd Mt Pinatubo 50K Trail Challenge

On September 5, 2011September 5, 2011 By kingofpotsIn Insights, Jogging, Race Results, Races, Running, Trail Running, Ultramarathon10 Comments

2nd Mt Pinatubo 50K Trail Challenge

5:00 AM September 4, 2011

Sta Juliana, Capas to Crater Lake & Back

Rank	Name	Time
1	Alfredo Ocampo	6:29:03
2	Rodel Gajol	6:29:05
3	Rayman Delos Angeles	6:34:10
4	Roel Olimba	6:43:07
5	Jerome Lagumbay	7:12:09
6	Jonel Mendoza	8:04:19
7	Godfrey Gozo	8:07:43
8	Ariel Briones	8:15:33
9	Ronel Mondedo	8:19:32
10	Joel Korea	8:20:30
11	Graciano Santos	8:22:10
12	Vergilio Leona	8:32:48
13	Edwin Gajol	8:39:06
14	Randy Rubio	8:40:45
15	Meljohn Tezon	8:50:53
16	Alexander Cenzon	8:55:42
17	Ian Esquilong	8:56:06
18	Angelo Lagumbay	8:57:15
19	Paolo Osmena	8:57:26
20	Andrew Balaaldia	9:13:28
21	Frederick Quitiquit	9:27:14
22	Jay Sabido	9:27:23
23	Samson Ocampo	9:28:28
24	Keshia Fule (F)	9:29:07
25	Toots Moratillo	9:33:33
26	Mark Villafuerte	9:35:38
27	Jael Wenceslao	9:36:15
28	Ronald Yllana	9:44:34
29	Arlito Masamoc	9:52:03
30	Jake Pescador	9:52:04
31	Benedick Meneses	9:59:02
32	Chito Carreon	10:00:51
33	Jazz Paringit	10:04:52
34	Mel Severino	10:10:05
35	Lester Jerome Chuayap	10:10:06
36	Chips Dayrit	10:16:47
37	Gil Ocampo	10:28:00
38	Raul Roco	10:28:24
39	Luke Mark Odon	10:41:19
40	Carl Ocampo	10:41:24
41	Ronaldo Sulapas	10:42:39
42	Ronnel Go	10:49:05
43	Nelson Mallillin	10:49:58
44	Emiliano Burgos	11:07:27
45	Audi Samar	11:09:18
46	Bong Alindada	11:13:49
47	Arman Garcia	11:15:28
48	Sherwin Botabara	11:23:54
49	Ray Batino	11:25:24
50	Robert Reyes	11:28:36
51	Maria Angela Stefanie Hefti (F)	11:28:38
52	Conrado Teodoro	11:28:45
53	Orlando Ylana	11:46:35
54	Philippe Arenillo	11:55:42
55	Bien Soberano	12:04:43
56	Zaldy Santillan	12:09:27
57	Garry Garcia	12:39:49

A total of 66 trail runners started the race with 9 participants declared as DNF. Congratulations to everybody for having the courage to join this trail running event. The stories and experiences of the runners will prove that this event is considered as the “toughest and most challenging” trail run in the country today. That is why it will remain as a CHALLENGE to everybody.

Congratulations to the Podium Finishers and to all the runners who braved the “sudden landslides” of lahar mountains; scorching heat of the sun in the early morning; heat from the lahar sand at mid-noon and early afternoon; more number of water crossings from wider rivers with flowing sands; strong downpour of rain in the afternoon; bigger and slippery rocks along the route; quicksands; and “flush flood” from the rivers.

For those who DNFed and got “temporarily lost” during the race, you still have a chance to redeem and improve your times for the next edition of the race.

See you next year!!!

2nd Mt Pinatubo 50K Trail Challenge

On August 30, 2011August 30, 2011 By kingofpotsIn Insights, Jogging, Races, Running, Trail Running, Travel, Ultramarathon6 Comments

Note: The pictures above were taken last July 31, 2010 during the Birthday Run of July Oconer to Mount Pinatubo.

Rules and Regulations: 2nd Mt Pinatubo 50K Trail Challenge

The race starts at 5:00 AM of September 4, 2011 (Sunday) at the vicinity of the Barangay Hall of Sta. Juliana, Capas, Tarlac.
This race is a solo run and the distance is 50 kilometers. The distance from the Starting Line to the Mt Pinatubo Crater Lake (turn-around) is 25 kilometers. From the turn-around point, the runner has to go back to the Starting Line which will serve also as the Finish Line. Pacers are not allowed.
The cut-off time for the race is twelve (12) hours. Runners must be able to reach the turn-around point in 5:30 hours. Runners who will reach the turn-around point in more than 5:30 hours will be advised to ride on the available 4X4 vehicle in going back to the Starting Line. Such runners will be declared as DNF.
Each runner must be able to have their respective hydration system/belt. The runner’s hydration system must be able to carry liquid/water needed to cover a distance of at least 15 kilometers. There will be Aid Station at Km#8-9 & Km#16-17 and these same Aid Stations will serve as Stations at Km# 33-34 and Km # 42-43 (on the way back). These Aid Stations will be 4X4 vehicles manned by Race Marshals. Be sure to carry some food for you to eat at the Crater/turn-around point (Km #25). The park at the Crater has faucets where you can fill water for your hydration system.
The Aid Stations will have water, cola drinks and limited food supply. The foods served will be chocolate bites, salted biscuits, boiled eggs, and boiled bananas.
Runners are encouraged to prepare their own “drop bags” which will be carried/transported by the 4X4 Vehicle-Aid Stations. Drop Bags should be properly marked with the runner’s name, race number, and Aid Station Number/Km Point where it will be available.
Runner has the option to provide his/her own support vehicle from the 4X4 vehicles for rent available through the Barangay Officials at the Barangay Hall of Sta Juliana. The rent/cost of one vehicle is P 2,500.00 (last year’s price). The fee for a guide is P 500.00 (optional for the runner to get one). However, such individual support vehicle should not “shadow” the runner. It is advisable that support vehicles must “leap-frog” from the runner.
The exact turn-around point is at the edge of the Crater Lake. Runners should go down the stairs as each runner must be able to register to the marshal-recorder upon his/her arrival thereat. Runners shall be properly “marked” at the turn-around point by the Race Marshal thereat.
Runners are advised not to ride on their respective support vehicle even for a short distance or while crossing the river. Riding on the vehicle is tantamount to “cheating” during the race.
Since most of the route towards the Mt Pinatubo has no established or designated trail or path due to changing landscape as a result water & earth movements, the runner can improvise or have his/her own personal choice in establishing his/her direction towards the crater. The rule of thumb for the direction towards the crater is ALWAYS STAY ON THE LEFT PART OF THE EXPOSED AREA going southerly direction.
It is advisable to run with somebody or with a group with the same pace. If not, each runner must be able to have a sight on the runner in front and runner at his back.
This is a trail run which is considered as a RACE. However, it is advisable to help each other on matters of emergency and occurrence of accidents along the route. Any casualty or runner who needs medical attention should be brought to the nearest Aid Station.
Each runner must carry with them basic First Aid Kit. This is a MUST and it is a ground for Disqualification if a runner is without this basic requirement. The First Aid Kit should consist enough cotton, sanitary gauze, medical adhesive tape, betadyne/iodine, and anti-biotic ointment.
Runners must be extra careful in stepping those big rocks along the route. Most of the rocks are slippery and some are not stable. It is safer to walk rather than run on these rocks. Always think safety when you encounter rocks along the way.
There will be a lot of river crossing. Find time to be deliberate in crossing such flowing rivers, most especially where there are a lot of rocks. There are some places where the current of the river are strong, take time in establishing a firm and balance footing as you cross such rivers.
Basically, you will have damp/wet running shoes throughout the run. It is advisable for each runner to apply petroleum jelly to their feet before the run to prevent blisters.
Walking sticks or Trekking Poles are allowed on this run.
At the Crater Lake, if you are not a swimmer, please do not attempt to swim at the lake. We don’t have any Lifeguards for this race.
If in case there will be typhoon or continuous raining on race day, the event will be cancelled and it will be postponed to a later date when weather is favorable for the safety of the participants. Please check on the recent race updates on the Event Page on my Wall at Facebook.
Top 3 Overall and Ladies will receive trophies. Every Finisher will receive Individual PAU’s Finisher’s Medal; Finisher’s T-Shirt; and a Certificate of Achievement (to be given later). This trail run is included in the Ranking of PAU Runners for the Year.
Parking Areas will be available on one side of the Road at Barangay Sta Juliana and at the area near the banks of the river (500 meters from the Barangay Hall). Barangay Tanods will serve as the security/”look-out” to your parked vehicles. Be prepared to pay P 50.00 as Parking Fee for each vehicle to the Barangay Tanods.
The RD and Race Marshals will be conducting random checks on each runner’s hydration system and the mandatory First Aid Kit along the route. It is mandatory for each runner to show their First Aid Kit as he/she checks-in at the Starting Area.
Lastly, please maintain the Integrity of this Race.
For those who paid/deposited their registration fee at LANDBANK, please bring your deposit slip/receipt at the Starting Line for verification.
No bandits to be allowed on this event. Insisting to be a Bandit? Go ahead, make our day!!!

Good luck and Have FUN!!!!

Mt Pinatubo 50K Trail Challenge Elevation Profile (Courtesy of Mark Hernandez)

MAF Test

On August 26, 2011 By kingofpotsIn Insights, Jogging, Runners' Training, Running, Trail Running, Ultramarathon3 Comments

It was hard for me to adjust to the Maffetone Training by following 180 Formula during the 1st week of my training. I had mentioned in my previous posts that I “cheated” on strictly following the 180 Formula where my Maximum Aerobic Function’s (MAF) Heart Rate shoud be 121 beats per minute. I started with 142-145 beats per minute for the first 2-3 days until I was able to adjust to 138 beats per minute. After a few days, I was comfortably running, slow jogging and walking at 132 beats per minute.

After another 2-3 days, I was able to bring down my maximum aerobic heart rate to 121 beats per minute. After 3 weeks of running and walking within my MAF of 121 beats per minute based from my 180 Formula, I did my first MAF Test. As suggested by Dr. Phil Maffetone, a runner must first warm-up by gradually increasing the heart rate from a resting rate to a range of maximum aerobic rate, from the lowest range of 111 beats per minute to my maximum rate of 121 beats per minute. Warm-up is being done by slow walking up to brisk walking for almost 15-16 minutes which is equivalent to 4 laps at the oval track. It is notable in my running workouts that I don’t perform any stretching exercises before and after my runs. However, a 10-minute squat after my running workout had been a “must” and later became a habit.

Once my max aerobic rate range of 111-121 bpm is reached, I start jogging/running and complete 4 laps on the oval track which is equivalent to one mile. The time is recorded and written on a paper. After a short recovery by walking of at least 30 seconds, I do my second set of one mile run until I complete five repetitions of one mile run. The time of each mile repetition is being recorded. After the 5th mile, I have to cool-down by walking another 4 laps until my heart beat rate would gradually go down to the rate that was registered before I started my workout. After 3-4 weeks, another MAF Test has to be done.

So far, I just completed my 3rd MAF Test last week. The results are shown in a tabulation below:

JUNE	JULY	AUGUST
16:50	16:27	16:10
17:32	17:18	16:56
18:10	17:41	17:27
18:55	18:39	17:35
19:28	19:08	17:52

The tabulation would show that I am gaining my “aerobic speed” which means that I am getting faster with a constant HR of 121 beats per minute. When I started to strictly follow the 180 Formula, the distance (as registered by GF 305) I could cover for a hour was 5.6 kilometers. After one week of max HR of 121 bpm, I could cover 5.66 kilometers per hour. After 3 months of 180 Formula/MAF training, my distance covered for one hour is 5.88 kilometers per hour!

Sometimes I vary my method of determining my improvement. I would run/jog for a distance of 8 kilometers (5 miles) continouosly at the oval track by maintaining an average HR of 119-121 beats per minute and try to record the time elapsed to cover the distance. On my first try, I registered a time of 1:31:20 hours. After a few days, I registered a time of 1:30:04 hours. At present, I was able to register my fastest time in 1:25:48 hours for the said distance.

My typical weekly workout would consist of “doubles” during the day—1.5 hours in the morning and another 1.5 hours in the late afternoon. Such workout would include 15 minutes of warm-up, 15 minutes of cool-down, and running for one hour at an average HR of 121 bpm. On the next day, I do 2.5 hours with 2 hours of actual running and the rest for my warm-up and cool down. I do this kind of workout in the morning only which is also considered as my “heat training” under the sun as I start my workout at 8:00 or 9:00 AM. On the next day, I go back to my daily “doubles”. And the cycle continues throughout the week. My long runs during weekends would last up to 3 hours of running & walking, making sure that my average HR would not be more than 121 bpm. The last MILO Elimination Run was my longest LSD for almost 6 hours, covering a distance of 32 kilometers.

It is very evident that I measure my running workouts by the TIME that my feet are on the ground! The distance covered during these timed workouts is just a data that provides a good feedback and evaluation of my improvement in this kind of training. At least, the minimum of hours per week in my training is 12 hours.

It is worthy to note that within this 3-month of strictly following the max aerobic HR of 121 bpm, I was able to try and complete my “Two-Week Test” to determine my carbohydrate intolerance, a situation when the body has more carbohydrates stored in the body system. This “Test” greatly improved my resting HR, lowering and sustaining my MAF’s max aerobic HR to 121 bpm during my workouts, reduced my weight to 135 pounds, and no longer have sleepy feeling after lunch or after a heavy meal. The best result is that I can control my urge to eat foods rich in carbohydrates.

I hope there would be good results in my endurance capabilities as soon I start my anaerobic/speed training in the weeks to come.

“Taklang Damulag(s)”

On August 23, 2011August 24, 2011 By kingofpotsIn Insights, Jogging, Race Results, Races, Running, Ultramarathon18 Comments

(Warning: This is an offensive post to those who are concerned. Please don’t proceed if you feel you are one of the persons being described here)

This is a Race Director’s Report on the past three (3) running events that the PAU and Bald Runner’s Events had organized and directed. These road races consist of the following: PAU’s Fort Magsaysay 60K Run; 1^stBald Runner’s Barefoot Run; and the newly-concluded PAU’s Western Pangasinan 65K Run.

Taklang Damulag is a word from the local dialect of the people from the province of Pampanga. It is a Kapampangan word which means literally as a water buffalo crap or shit or bowel. If used figuratively, it means a person who is a pretender, a “bullshitter”, or somebody who tells stories that are exaggerated, or simply a “liar”. In this post, it would mean as somebody who is not honest or one who does not have a “word of honor”.

In the past, I have conveniently announced the schedule of our PAU Races and other BR’s Events through the Facebook as most of the runners had been accepted as my “friends”. It is very easy to create an Event Page on my Wall and it is from there that I receive persons and names of applicants for each of the event I have posted. I usually announce the limited slots for each event as we want a simple and personalized attention to each of the runners.

On the other hand, it is very easy also for the runners to reserve slot for them and for their friends. Comments are easily posted under each Event Page where most of them are requests and intentions of joining the event. From these comments and a click on the Box “Attend”, it is assumed that the person is ready and well-trained to join the event.

From the number of participants listed on each event, we prepare for the number of medals/trophies and Finisher’s Shirts. This is done by ordering them from our “suppliers and manufacturers” and we pay them in cash using our own money as most of our registrations are accepted through bank deposits and “onsite registration”.

The last 3 Road Races had been very “painful” to us in terms of logistics and financial matters. Each runner knows for a fact that our running events are not being backed up by any corporate sponsor. We simply want to spread the love to running and promote the sports of ultra marathon, whether in road and/or in trails, and this had been our advocacy since we started organizing and directing running events. Our efforts are not geared to earn money but simply, to sustain our efforts in our passion to let every runner “test their personal limits of endurance”.

In the PAU’s Fort Magsaysay 60K Run, 230 runners signified their intention to join the said event and we prepared the logistics (shirts and medals) good for the said number of applicants. On Race Day, only 116 runners joined the race. We smiled and did not complain. In the 1^stBR’s Barefoot Run, another 220 runners signified to join the 3.2K Barefoot Run but only 89 runners joined the event. This was not a painful one in terms of finances as we asked P 50.00 as a registration fee, enough to pay for the order of Race Bibs. In the newly-concluded PAU’s Western Pangasinan 65K (“COCOS to SUAL”) Run, 147 runners signified their intention to join but only 76 runners finally showed up at the starting area. We have lots of ordered extra medals and shirts which we have decided as part of our losses. It’s a “strike 3” for us and we could no longer smile and keep our silence.

The financial portion hurts but the “passion” for our love to promote ultra marathon will be sustained. This the gravest ” negative stressor” that I experienced for the past weeks and for me to get a relief from it, I have to express this concern to my readers.

The numbers and data would show that one-half of the applicants for reservation of slots in our PAU Races and BR’s Events are “bullshitters or taklang damulags”.

We have a master list of the names of applicants of each of the events listed above and we have determined already the list of the so-called “Taklang Damulags” in PAU Races and BR’s Events.

From this trend, we are getting “wiser but mean” to all the applicants in our future races. We only prepare one-half of the number of applicants as posted in our Events Page in terms of their simple “loot & evidence” given after the race. If Finishers would exceed more than the logistics we have prepared for the event, then we could always re-order the items from our “suppliers and manufacturers” and award them to you as fast as possible. We have also decided NOT to accept On Site registration to some of our races.

This post is not complete if I don’t try to make an attempt to analyze this trend among the runner-applicants at Facebook.

Why do runners apply for a running event on Facebook and then later, don’t join the event?

Is it impulsively done without thinking one’s schedule in the future days, weeks and months to come?

Does a runner want to impress or “brag” to his friends that he is joining an ultra marathon event organized by the PAU?

Do you want to “brag” to the whole world that you will be a future Ultra marathon runner?

Does a runner want to join the list of Pinoy Ultra Marathon Group at Facebook?

Does a runner want to be a part in the history of running in the country by listing his name as one of the applicants?

There are so many questions to answer as there are so many “reasons” why a runner would include his name in the list where he/she is not fully committed to join the event. It baffles my mind. Maybe, this is a sign of immaturity or recklessness of runners. It could be that “bragging” is the “new” past time or hobby on Facebook. Joining these events is not a joke but it should be treated with serious thoughts and actions. In the same manner that running is NOT a joke, too! Moreso, in ultra marathon running events! If you want to “brag” on Facebook, do it after you have finished the event! You can post your pictures, excitement, medal, trophy, and “loot” to your heart’s content after the event.

I really appreciate those runners who would go out their way to send me SMS or send e-mail to me telling their inability to join the race few days before the race. However, I could only count 3-5 people who have done this effort to inform me. Most of the bulk of the “absentees” could not even have the decency to send me a message on my Wall at FB to explain their side on their inability to join the race after the event.

For those who have consistently supported our races, thank you very much! Most of you are getting stronger, faster and “smarter” ultra runners and I hope you will be able to improve some more and expose yourselves to international ultra running events. Whether you are preparing for the BDM Races and for the 1^st 100-Mile Trail Endurance Run, the future PAU events will be nice training grounds for your fitness evaluation, race strategy, hydration and nutrition, and the efficiency of your support system. Be consistent on your training be able to listen to your body.

Our scheduled events will still be posted at Facebook and please refrain from making impulsive decisions by “clicking” the “Attending” button. However, we will not be serious in considering you if your name is listed in the “Taklang Damulags” list. You have to personally convince us that you are matured enough and fitted to be as an ultra marathon runner.

See you on the next PAU Race!

Result: Western Pangasinan 65K Run

On August 20, 2011August 23, 2011 By kingofpotsIn Race Results, Races, Running, Travel, Ultramarathon1 Comment

COCOS Beach Resort, Barangay Ilog-Malino, Bolinao to Poblacion, Sual, Pangasinan/5:00 AM August 20, 2011

Rank	Name	Time
1	Dick Balaba	6:33:21
2	Junrox Roque	7:16:45
3	Alfred DeLos Reyes	7:29:17
4	Salvador Castilla, Jr	7:47:05
5	Jerome Bautista	7:55:36
6	Raffy Gabotero	8:05:34
7	Sandy Alentajan	8:06:11
8	Keshia Fule (F)	8:06:42
9	Ariel Briones	8:14:54
10	Simon Pavel Miranda	8:21:11
11	Junn Besana	8:27:15
12	Roberto DeLos Santos	8:37:24
13	Graciano Santos	8:59:18
14	Fernando Cabanero	9:04:57
15	Jonel Mendoza	9:05:11
16	Jose Lorenzo Mina	9:05:21
17	Ronnel Go	9:07:22
18	Jeff Amurao	9:23:08
19	Kokoy Delmo	9:26:45
20	Allan Martos	9:27:26
21	Carl Balagot	9:36:58
22	Allen Gaspar	9:41:04
23	David Buban	9:41:40
24	Camilo Paran, Jr	9:45:29
25	Elmar Tolete	9:47:37
26	Jael Wenceslao	9:52:18
27	Ronald Yllana	9:53:04
28	Emil Perez	9:56:44
29	Julius Cervantes	9:58:09
30	George Dolores	9:59:23
31	Carlos Ocampo	9:59:52
32	Michael Angelo Fabian	10:00:00
33	Bong Bernadez	10:00:25
34	Berns Ong (F)	10:00:25
35	Herito Briones	10:03:22
36	Jag Irasga	10:12:20
37	Alex Jones	10:15:33
38	Cesar Aquino	10:15:55
39	Junar Layug	10:15:56
40	Rodel Montejo	10:19:41
41	Vanz Camanong	10:22:52
42	Ferdie Cabiling	10:23:45
43	Meljohn Tezon	10:28:04
44	Michael Santos	10:31:36
45	Cris De La Cruz	10:32:24
46	Ricardo Cabusao	10:32:43
47	Irene Ong (F)	10:34:51
48	Marvin Pangan	10:43:16
49	Louie Cochanco	10:48:25
50	Arman Garcia	10:49:27
51	Bong Alindada	10:54:55
52	Art Virata	10:50:30
53	Jake Victorio	11:11:22
54	Jojo Paguia	11:11:32
55	Brian Tan Seng	11:15:08
56	Nelson Mallillin	11:16:48
57	Prince Baltazar	11:30:31
58	Arrienne Ortega (F)	11:35:16
59	Ryan Albert Moral	11:37:14
60	Erwin Ordonez	11:38:41
61	Joey Mendoza	11:41:16
62	Carmeli Anne Ortega	11:46:36
63	Noel Senorin	11:49:32
64	Jing Guerrero (F)	11:52:05
65	Jeje Ajusto	11:52:08
66	Wesley Orana	11:52:50
67	Ian Dizon (F)	11:56:08
68	Jerome Jamili	11:58:04
69	Lawrence Arvin Tomas	11:58:50
70	Jimmy Ong	12:06:45
71	Eric Caramay	12:06:46
72	Ellen Abigail Castillo	12:33:30

“COCOS To Sual” 65K Run

On August 14, 2011August 14, 2011 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Races, Running, Travel, Ultramarathon2 Comments

1. The planning of this PAU Road Race started when I stayed at the COCOS Beach Resort for a night before I started my “West To East” Adventure Run last middle of March of this year. This was the place where I started my run. I was able to meet Mang Ador as the Manager/Caretaker of this facility and I featured a post about our conversation which transpired when I checked-in for the night.

2. After four months, I returned to the place to coordinate with the conduct of this race. The COCOS Beach Resort is the official starting area of the race and the whole place was arranged to be “blocked off” and to be used exclusively for the participants/runners and their support crew on Friday, August 19, 2011. The resort is located in Barangay Ilog-Malino, Bolinao, Pangasinan. For reservations and inquiries on pricing/rates of rooms & cottages, please contact Mang Ador or Ms. Sid Tombaga at Cellphone Number 0919-691-4206. For those who choose to bring their camping tents, a fee of P 200.00 per person will be charged.

BR & Mang Ador (68-year old Resort Manager/Caretaker)

3. For those who opted to register on site, please arrive at the place before 4:00 AM of Saturday (Race Day), August 20, 2011 and please look for me or my staff. Team Bald Runner will be in the starting area in the afternoon of Friday.

4. The road race will start at exactly 5:00 AM of Saturday, August 20 with a cut-off time of 12 hours.

Starting Area Inside The COCOS Beach Resort

5. Participants are advised to have their respective support vehicle. If you don’t have any support vehicle, make sure to carry with you a hydration system and some cash to use to buy for your hydration and food needs as there are lots of sari-sari stores along the route. Runners coming from Metro Manila without support vehicle can take the 5 Star Bus to Bolinao, Pangasinan. Buses leave their Manila terminal/station for Bolinao every 30 minutes.

6. For a brief description of the race route, you can refer back to my posts on the month of March of this year when I ran the “Wset To East” Adventure Run. The first 20K will be a slight uphill up to the boundary of Bolinao and Bani. There is a zigzag downhill part between the boundary of Bolinao & Bani and runners are advised to take it easy on their downhill run as they might “burn” their quadriceps muscles early in the race. Bani to Alaminos will be relatively flat but the heat of the sun will be the main problem for the runners. Runners are advised to hydrate themselves regularly on this part of the course. The approach to the Poblacion of Alamaninos will be slight uphill but after the poblacion, everything will be flat. The last 5-6K of the course, as the runners approach the Municipality of Sual, will be a continouos uphill climb with the last one kilometer to the Finish Line will be a fast downhill one. Finish Line will be located infront of Sual’s Sports and Civic Center Building.

Finish Area: Infront of Sual's Sports & Civic Center Building

7. Pacers will not be allowed during the race. There will be checkpoints along the course and runners would make sure that their Race Bibs will be “punched” by the attending marshall in each checkpoint. Of course, “bandits” will not be allowed to run.

8. For a slight change from our previous PAU Races, we will be giving a different kind of Finisher’s Shirt (“muscle shirt”) to all the Finishers which they can use in their running workouts. We have changed to a better name for the road race as depicted on the said Finisher’s Shirt. I guess, each ultra runner must have a piece of this stuff!

Our "New" PAU Finisher's Shirt For The Event

9. For the Podium Finishers ( Top 3 Overall & Top 3 Ladies), they will receive a mini-replica trophy of the following picture:

The Famous Bolinao Lighthouse Replica @ The Highway Boundary

Good luck to all the runners. See you at the starting area on Friday or Saturday early morning.

180 Formula

On August 11, 2011 By kingofpotsIn Insights, Jogging, Runners' Training, Running, Sports Program, Trail Running, Ultramarathon1 Comment

Click on the link below on the article by Dr Phil Maffetone on his Maximum Aerobic Function (MAF) which is a detailed explanation on his training philosophy following one’s Heart Rate and the use of a Heart Rate Monitor.

Want_Speed_Slow_Down_2007

Lately, one of my “friends” from Facebook who had been a triathlete for 17 years had called my attention when he read one of my posts that I am presently training using the Heart Rate Monitor. After his retirement from triathlon, he is pursuing his first ultra marathon run this coming December as he thinks that ultra running is “deeper” and more challenging than his past triathlon feats. I am sure this guy is a “purist” IRONMAN and one of the bests in the 90s or in his younger years. He even predicted that if I continued my plans to get into triathlon in the mid-80s, I could be a sure podium winner in my age category. (Note: I could be fighting it out with my brother Retired General Samuel and Retired Colonel Brigilio Balaba of the Philippine Constabulary for the top honors for our age group).

In one of his e-mails, he shared to me the following updated version of the MAF’s 180 Formula.

Here is the formula:

1. Take 180

2. Subtract your age

3. Take this number and correct it by the following:

-If you do not workout, subtract another 5 beats.

-If you workout only 1-2 days a week, only subtract 2 or 3 beats.

-If you workout 3-4 times a week keep the number where it is.

-If you workout 5-6 times a week keep the number where it is.

-If you workout 7 or more times a week and have done so for over a year, add 5 beats to the number.

-If you are over about 55 years old or younger than about 25 years old, add another 5 beats to whatever number you now have.

-If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn mostly fat for fuel. Now go out and do ALL of your cardiovascular training at or below this heart rate and see how your pace improves. After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates.

The details of his e-mail is properly explained in the link below:

http://www.markallenonline.com/maoArticles.aspx?AID=2

Based from the updated version, my Maximum Aerobic Function’s Heart Rate is supposed to be 126 beats per minute (180-59 = 121 + 5 for being above 55 years old). However, since I’ve started with my first MAF Test with a Maximum Aerobic Heart Rate of 121 beats per minute, I will maintain 121 bpm as my training’s MAF heart rate.

Good luck to my ultra running “friends” and BDM “veterans” who will be competing on this weekend’s CAMSUR Cobra Ironman 70.3 Triathlon Competition. Take it “easy” on the swimming event. Make sure to get a “spot” for the KONA IRONMAN this coming October in Hawaii, USA!!! Have fun and be the best to yourself!

For those who have started to train for the 1st Taklang Damulag 100-Mile Endurance Run and for the yearly BDM Races, I highly recommend you to try the Maffetone’s Training on the use of Heart Rate Monitor/MAF Test.

Record Time: 52:37 Minutes

On July 31, 2011 By kingofpotsIn Insights, Jogging, Military, Pictures, Places to Run, Races, Running, Sports Program, Trail Running, Ultramarathon3 Comments

This was the elapsed time it took me to reach the peak of Mt Taklang Damulag as I started from the Fernandez Hill of the Special Forces Regiment’s Camp and Training Area inside Fort Magsaysay. The place is also popularly known as “Molave Complex”.

The plan was to recon and hike a segment of the 100-mile endurance run route that includes the Fernandez Hill-Taklang Damulag- Cordero Dam-Special Forces Training Area and back to Fernandez Hill. This a trail loop which has a distance of 13 kilometers. However, at the back of my mind, I was thinking of coming up with a first attempt with a record time for a trek to the famous Mt Taklang Damulag’s peak with the Fernandez Hill as the starting area.

Fernandez Hill Marker Serves As My Starting Line/Area

I was accompanied by Lt Col Dennis Pacis, the Chief Operations Officer of the 7^thInfantry Division who is a triathlete and an ultrarunner; Captain Jason Que who is the Chief of the Training Department of the Special Forces School; Jack, a member of the Elite Team Bald Runner; two NCOs of the Special Forces who are both runners in the PA Battalion Run Team where I was the Commander; and nine (9) soldiers who are presently on training to become members of the Special Forces Regiment. I personally named this group as the “Ultra Recon Team Six” (based from the famous and popular US Navy Seal’s Team Six).

We started at 10:45 AM with overcast sky from the Fernandez Hill in line formation with at least 6 soldiers in front of me. As I was strictly following my HR training to include this trek, I maintained an HR of 135 about 100 meters from the start with LtCol Pacis and Capt Que behind me. However, our hiking started to increase its pace as we started to climb the mountain.

The trail leading to the peak of the mountain was a combination of crossing at least 3 streams where our feet/shoes have to thread on the water current; sticky, slippery and muddy soil; rocks; and single-track trail covered with grasses. My TNF trail shoes were no match to the combat boots of the soldiers in crossing the streams and walking along sticky and slippery mud along the route. My advantage to these soldiers was that my shoes were lighter than their combat boots.

As we started to climb the mountain, I started to think of coming up with a record time for a Military General, retired at that, to ever climb and reach the peak of the said mountain. Although I am not sure if the past Commanders of the Special Forces and Special Operations Command had undergone this record timing process, I thought that I might as well start coming up with a “trivia” as to who and what is the fastest time for a General (retired or active) to reach the peak of Mt Taklang Damulag.

In less than 400 meters from the start line, my HR started to spike to 145 bpm from my training max of 135 as a result of my excitement to reach the peak with a record time. And my HR steadily increased as I got higher towards the peak of the mountain.

I was wearing my GF 305 on my left wrist (to measure the distance and elevation) and my TIMEX HR Watch on my right wrist. From time to time as I moved upwards, I had to glance of these two watches for the distance covered and my prevailing HR.

From 145 bpm, my HR spiked to 165 and later to a maximum of 183 bpm when I reached the 2.4K mark on the uphill climb to the mountain. I decided to take a rest/breather for about 2 minutes just to be able to adjust to my breathing and to be able to look around on the lower plains of Nueva Ecija. I felt like I was going on a “blackout” or pass out as I started to feel dazed and exhausted but the scenery and the beauty below made me happy and satisfied. A lot of “deep breathing” repetitions made me recover and kept on glancing my HR watch as my bpm was decreasing. As soon as my HR watch reached and indicated 155 bpm, I continued my hike on the last 400 meters to the peak of the said mountain.

I simply tapped the white cross at the peak of the mountain with my right palm to signify that I reached and conquered the very peak of the mountain. My time was 52:37 minutes and I asked Capt Que to make a record/journal of it as part of the trivia of the Special Forces Regiment.

BR With the Special Forces' "Ultra Recon Team Six" On Top of Mt Taklang Damulag

The two Special Forces NCOs were surprised and gave me two “thumbs-up” for being the fastest hiker (whether in my age category or being a General of the Philippine Army, retired or active) to reach the peak. I just smiled to them while I was gasping for air! I wanted to tell them that I was not yet running and it was all hiking. In due time, I will try to run it and improve my time on my next trek to the mountain.

Resting and Looking Around the Scenery On Top of Mt Taklang Damulag

As per gathered by my GF 305, the highest peak has an elevation of 409 meters with a route distance of 2.7 kilometers from Fernandez Hill. It is a short course and a very low mountain but if you think of going up to this mountain for four times in a single event, then you have a very high mountain!

Now, I am thinking of a short trail running event which is dubbed as “Mt Taklang Damulag 5.4K Challenge” !

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