My Race Strategy & Predictions For Condura Half-Marathon

On By kingofpotsIn Half-Marathon, Insights, Jogging, Running, Running For Cause6 Comments

As part of the BR’s Speed Training at the ULTRA Oval Track, each member who is joining a weekend road race must be able to run 75% of the road distance he/she has to race at Best Effort or 100%-110% Lactate Threshold at  least two (2) days before race day. This is followed with a 30-minute slow jog, we call as “active recovery” run, at 70% of one’s Best Effort or Lactate Threshold on the day before the race. And every runner must be relaxed, stretched, fully-massaged, hydrated, and carbo-loaded on the day before the race. Each runner is advised to sleep early on the night before the race, at least, an 8-hour of sleep is the ideal sleep duration. The speed workout two days before the race, which is a “must”, and the 30-minute “active recovery” run on the day before the race are the “secret” weapons of those runners attending the Team BR’s speed training. This is the reason why our runners keep on improving their PR best times in every race they participate. Prediction #1—Team BR members will again register another record in their PRs in this race! I suggest, you keep in pace with these runners or make them as your “targets” and for sure, you will get a PR, too!

We usually do this speed workout on Friday afternoon but because of the invitation of Jinoe aka Manokan Express/takbo.ph and my intention to join his Carboloading Party with other runners joining the Condura Run this evening, I scheduled my speed training earlier this morning. I arrived at the ULTRA Oval Track at 5:40 AM and I saw Mari of Team Bald Runner (Professional Group) about to finish his 75% speed run and Amado aka Reinier 6666 who is also about to finish his racewalking workout. After a warm-up jog around the track for 3 laps and stretching, I started my 15.75 Km run at my Best Effort. Last week, as my preparation for the “Run For Your Lives” 10K Run, I did a 7.5 Km run and I finished it with an average speed of 4:33 minutes. As a result of the race last Sunday, I registered the same average speed with that of my speed run two days before the race despite those hills inside McKinley Hill Area. After running for 15.75 kms this morning, my GF 305 registered a time of 1:14+ hours with an average pace of 4:48 minutes per kilometer. Basing from this result, I am sure I will be able to improve my time for the Condura Run from that of last December’s Patakbo Sa Kabundukan Half-Marathon where I finished in 1:45:40 hours with an average pace of 4:56 minutes per kilometer. Prediction #2-–Using my past speed runs’ average pace with the results of the actual road race, which are the same, I could see another improvement of my finish time in the Condura Run with the hope that I could sustain the average pace of 4:48 minutes per kilometer. So, I will be happy if you will make me as your “target” in this race but if you will be faster and intend to be infront of me, I’ll be happy also to consider you as my “target”!

On race strategy for the Half-Marathon. There are only three (3) options to select—you could be very fast on the first half (10K) and try to hang on up to finish and become slower in the last half; or you could be conservative on the first half (10K) with slower pace and increasing your pace on the last half up to the finish line; or lastly, maintain an even pace from the start up to the finish. Depending on your training/preparation and the level of competitive condition of your body, you can select one of these options stated.

Now, let us go with my race strategy for the race. In my past speed runs and 10K road races, I have the tendency to be very fast on the first half of the race and try to hang on with a slightly slower pace up to the finish line. The culprit for this kind of strategy is my tendency not to be observant on the data registered on my GF 305 watch. Simply said, I don’t look at my watch not until I start to slow down on the 2nd half of the race. However, in longer races, like in 15K, 20K, Half-Marathon, 25K, and Marathon races, I have the tendency to be conservative on the 1st half of the race and try to maintain a pre-programmed average pace by constantly looking at my watch every kilometer, making sure that I would not be running at a slower pace. If I still have the strength on the 2nd half, I try to increase my pace and attain 110% Total Effort. This race strategy had been very effective for me in road races with distances of more than 10K. So, if you see me running at an average pace of 5:00 minutes per kilometer on the 1st few kilometers of the race and you would pass/overtake me, it is okey with me because I have to maintain my race strategy.

Let us consider the terrain of the route, on the first half, the first uphill is the Kalayaan Flyover going to Buendia/Gil Puyat and then at the uphill-approach towards the Skyway. On the second half, the uphill portion of the route starts from the crossing Ayala Avenue all the way to the Kalayaan Flyover. This is what I will do to conquer these uphill climbs along the route. After running a conservative pace for about 1 1/2 kilometers, the Kalayaan Flyover will be there infront of me. I’ll just take an average pace of 5:00-5:15 minutes per kilometer going up the flyover and making sure to increase my pace from its peak and going down along Buendia and maitain a “cruising pace” of 4:50-minute per kilometer up to the approach of the Skyway. Going up to the Skyway would slow me down to 5:20 pace and I would be able to bring back my “cruising pace” of 4:45-4:50 pace along the Skyway. The big problem now will be the slight and gradual increase of uphill from crossing Ayala to the Kalayaan Flyover. I am sure this will slow down my pace plus the fact that the sun will start to rise on the horizon. I should be able to maintain my average pace below the 5:00-minute pace while running along this part of the route. From the downhill portion of the Kalayaan Flyover to the Finish Line would be a easy run for me and for everybody. 

Instead of using my NIKE Lunaracer, I’ll consider using my Newtons for this race. My tight compression shorts and Bataan 102 Race Shirt will be my running attire for this race. I am expecting that more of the Bataan 102 “Warriors” will be wearing their race shirts during this run. I need to take one (1) GU Roctane before the start of the race and take another one at the halfway turn-around point. This, more expensive sports gel, works well with me since I started using it in my last year’s San Francisco Marathon and my ultramarathon distance runs. I need to hydrate myself every water station and I am confident that I will not be wearing my hydraton belt on this race. I know, the Race Organizers (Patrick & Ton Concepcion) and the Race Director (Rudy Biscocho) are “perfectionists” on the safety and welfare of the participants in this road race. I know that the runners will not be “sandwiched” with any vehicle along the route because the route of the race will be entirely closed from any vehicular traffic. In summary, Abundant water + No vehicles along race route = More focused running by the participants. Prediction #3—So far, this will be the best Half-Marathon and Road Race for this year and runners would compare this event to other road races in the past and in the future.

Did I miss anything? If there is none, then, I am wishing everybody…Good luck, have fun, and be sure to wake up early and be at the starting line before 5:00 AM on Sunday. See you at the Starting Line!

Running Clinic @ NAMRIA

On By kingofpotsIn Insights, Jogging, Pictures, Runners' Training, Running2 Comments

1:30 PM 17 March 2009 @ National Mapping and Resource Information Authority (NAMRIA)

It was last January of this year when Jay aka BroJ verbally requested me for the Team Bald Runner to conduct a running clinic among the members of their office’s running club and to their staff & employees. After a few weeks, I received and e-mail with the e-copy of the letter of request signed by their boss, Undersecretary Diony A Ventura, who is a retired General of the PC/PNP and member of PMA Class 1967. It was followed with the hardcopy of the said letter of request in a few days.

I immediately approved the request and the scheduled date and NAMRIA had lined up the running clinic as part of the office’s national celebration of the Women’s Month of March. The running clinic was part of the scheduled “Fitness Day” for 17 March 2009 and the activity has an objective “to provide knowledge to their employees on the basics of running as a physical activity and to help create awareness on the need for a healthy lifestyle”.

Upon my entry to their compound (infront of the Philippine Army Gymnasium, across Lawton Avenue), I was received as a VIP by their guards and led me to a spacious lecture hall with at least 50 persons assembled for the running clinic in the presence of John Fabic, Bro J, George and the rest of the staff. The program immediately started with an opening remarks and introduction about me from George aka Fuerza Armada. The people from NAMRIA and the organizers of the program/event made their research about me as I was introduced properly as a former military officer with my past positions and as a runner-blogger with my past exposure in ultramarathon, marathon and lesser distance races.

Lecture on the "Why" In Running
Lecture on the "Why" In Running
Everybody Was Attentive & Nobody Was Seen Dozing
Everybody Was Attentive & Nobody Was Seen Dozing
The Two "Great Teachers/Coaches" in Running
The Two "Great Teachers/Coaches" in Running

My lecture was concentrated on the basics of running, benefits of running, principles of training, and “tips” and suggestions in order to enjoy an injury-proof training in running. My lecture was followed with the lectures of Major Ferdie Espejo to answer the question of the “How” in running and the actual demonstration from MSgt Satur Salazar on the proper form of running. Proper warm-up, stretching exercises and drills were demonstarted by the two IAAF Level IV-trained Coaches to the audience. The lectures and demonstrations were followed with an Open Forum and questions were asked by the audience. More “tips” about injuries, nutrition and training for the marathon were clearly explained to the participants. 

Receiving a Certificate Of Appreciation & Loot Bag
Receiving a Certificate Of Appreciation & Loot Bag

My staff and I were surprised that NAMRIA, as the Host was well-prepared and fully-funded for the event. During the closing program of the event, each of us were given a framed Certificate of Appreciation signed by Undersecretary Diony Ventura, loot bag full of “goodies”, a basket full of fresh fruits and calendars of the office. I discovered that one of the calendars being distributed by their office is an exact replica of the First Published Map of the Phlippines which was cartographically compiled by Spanish Priest Father Pedro Murillo Velarde in 1734 with a Calendar which is good for 200 years. I was able to find out  that I was born on a Friday, 56 years ago.

One of the Finisher's T-Shirt Donated by the Members of the NAMRIA Running Club
One of the Finisher's T-Shirt Donated by the Members of the NAMRIA Running Club
Group Picture With The NAMRIA Staff & Employees
Group Picture With The NAMRIA Staff & Employees

After the closing program, the members of the NAMRIA Running Club donated a bagful of Finisher’s T-Shirts from Road Races for my Project Donate A Shirt. A group picture was taken before we ended the activity.

In behalf of my staff/coaches, I would like to extend my thanks for the warm accommodation and support of the office in our advocacy to spread awareness about proper running to the members of the NAMRIA Running Club, to its staff and employees, and most especially to Undersecretary Diony Ventura. Mabuhay po kayong lahat at Salamat! 

Note: This is the 4th Edition of BR’s FREE Corporate Running Clinic.

The “Few, Proud, & Brave Warriors” Of Bataan 102 Ultramarathon

On By kingofpotsIn Insights, Jogging, Running, Ultramarathon10 Comments

Finally, this is the list of participants in the 1st Bataan Death March 102K Ultramarathon Race to be held on 05 April 2009 along the exact route where history happened where each runner must be able to finish the race within the cut-off time of 18 hours.

1. John Frederick Abenina

2. Albert Henson

3. Francisco Lapira, Jr.

4. Constante Mendoza

5. Jonathan Babsa-ay

6. Kim O’ Connell (F)

7. Jo-Ar Calvadores

8. Regie Buljoran

9. Dionisio Potonia

10. Roel Ano

11. Ricardo Cabusao, Jr

12. Norio Tanaka

13. Jerome Cartailler

14. Arman Fernando

15. Aniceto Grimaldo

16. Jessie Ano

17. Martin Lorenzo

18. Jonnifer Lacanlale

19. Don Ubaldo

20. Charlie Chua

21. Ralph Salvador

22. Eric Socrates

23. Noel Hernandez

24. Albert Sama

25. Bonifacio Dalisay

26. July Oconer

27. George Dolores

28. Jose Marie Javier

29. Willy Suarez

30. Vincent Tongson

31. Albert Salazar

32. Victor Ting

33. Alipio Narciso

34. Enrico Tocol

35. Michael Sudario

36. Ivy Macainan (F)

37. Jerry Karundeng

38. Fernando De Lara

39. Regidor Samar

40. Jay Lee Cu-Unjieng

41. Ronald Declarador

42. Nicomedes Jaranilla

43. Odessa Coral (F)

44. Ezekiel Mangune

45. Edwin Bien

46. Hermogines Olvis

47. John Nickko Nolasco

48. Carlos Nobleza

49. Raiza Tulan (F)

50. Dennis Enriquez

51. Felipe Nama

52. Pepito Deapera

53. Melchor De Lara

54. Arman Abalos

55. Nonilo Onoya

56. Richard Poquiz

57. Edilberto Severino

58. Filomeno Duterte IV

59. Cesar Abarientos

60. Christian David Alacar

61. Mark Bata

62. Roselito Bernardo

63. Eduardo Vilanueva

64. Rodolfo Tacadino

65. Romeo Marquez

66. Alvin Canada

67. Esmeraldo Ondoy

68. Mamerto Corpuz

69. Adons Lubaton

70. Andrico Mahilum

71. Randy Bumahit

72. Rey Antoque

73. Bowen Montecillo

74. Isidro Vildosola

75. Bald Runner

76. Rey De Los Reyes

77. Ellen Tolentino (F)

78. Lucas

79. Baldwin

80. Andy Ho

81. Mario Salumbides

82. Jayson Fabricante

Ladies and Gentlemen, thank you very much for your support and Good Luck!!!

“A SALUTE TO OUR HEROES…RUN, ENDURE, AND SURVIVE THE BATAAN DEATH MARCH”

Bataan 102 Registration Is Closed!

On By kingofpotsIn Insights, Jogging, Running, Ultramarathon10 Comments

The last day of registration for the 1st Bataan Death March 102K Ultramarathon Race was yesterday, 16 March 2009. And the registration is defnitely closed and there will be no extension!

As expected, Filipinos are fond of “last minute” payments as most of the runners have already their respective reserved slot for the race. Yesterday, a record payment of fourteen (14) runners in a single day was accepted by Allied Bank and the BR’s office. I exempted the three (3) runners from Singapore for the last day of payment due to some problems with the bank transmittal. I informed them that I will accept their payments on race day. 

Last September 2008, I planned this race to be limited to only 100 participants with the hope that only a handful would be interested to finally join the race. I was thinking that an attendance of at least 10-20 runners on race day would already be a sign of “success” and fufillment for me to introduce an ultramarathon event to honor and commemorate the historic WWII Bataan Death March with a challenging cut-off time of 18 hours.

To my surprise, the final number of participants for this race is already seventy-eight (78), including the foreign runners. There are five (5) female runners. The complete list of runners will be posted later today.

To all the participants and sponsors, thank you very much for your support.

Q & A: TNF100 @ Sacobia, Clark

On By kingofpotsIn Insights, Jogging, Running, Trail Running, Ultramarathon5 Comments

The 2008 TNF 100 in Batangas was a significant running event as this was the first race where the newly-formed Elite Team Bald Runner had participated and since then Team Bald Runner started to be known in road races as well as in trail running events in the country. Last month, I started to see and read posts of runner-bloggers about the TNF 100 @ Sacobia, Clark with the proper display of their teaser-ad poster. I really wanted to ask questions from these bloggers in their comments portion but I knew that they are unaware of the details of the event. After waiting for sometime, I was happy to see that there is a dedicated website for this event and I immediately posted some questions with the Administrator of the site.

So, these were the questions I posted in their website’s “Contact Us” page which were immediately answered by the Administrator.

I have the following questions for the solo 100K:

 

1) What are the prizes for the top winners? Are there age category top runners’ prizes?


TNF: We plan to give out prizes worth as follows: 1st – 30K ; 2nd –  20K ;  3rd –  10K  plus freebies  from sponsors. Top finisher gets a trophy while runners up get a medal. Both 100K solo and 100K relay are OPEN categories.

2) What do I get from the P 1,650.00 registration fee?

TNF: As of now  reg fee entitles you to a race kit with a singlet/jersey, race bib, drop bag, stub for energy drink, photo vendo, insurance and 20% discount on all TNF products (all registrants get this). 100K finishers will receive a special token. We are working on possible free or discounted accommodations within Clark prior to the race. Reg fees will be collected upon claiming of race kits, 2-weeks before race day.

3) How many Aid Stations will be available along the route? Aside from water, what other drinks and foods will be available in your Aid Stations?


TNF: We intend to have  at least  7 aid stations , aside from marshal points and roving support vehicles. We plan to have some energy drinks and fruits, although we encourage runners to be self-sustained.

 

4) Is there any cut-off time for the 100K solo race? Or do you have cut-off times in your checkpoints/Aid Stations?


TNF: 30 hrs will be the cut-off time for the 100K race, although we will also implement cut-off times  in Marshall points/LPs. These will be announced as soon as details are finalized.

 

5) Are the runners allowed with a support crew and pacers?


TNF: This is yet to be decided on.

 

6) Is there a possibility that the RO/RD (Race Organizer/Race Director) would arrange for a “test run” for the participants at least one month before race day in order to orient the runners?

 

TNF: Yes, we intend to have a series of running aid clinics to better cascade information and help participants prepare for the race. 

 

If the Administrator of TNF 100 is reading this post right now, I would like to make some comments about their website. The website is very nice and attractive but putting those pictures of US & International Ultra Trail Runners whom we don’t even know and met in person is giving us the impression that these runners will be joining the said event and/or TNF is using these runners as their models. May I suggest that TNF Philippines should use the pictures of the male/female top runners of the 2008 TNF 100, 2008 Mt Mayon Trail Run, latest TNF 20K Trail Run and Neville Manaois’ Pinoy Ultra Runners in order to promote our very own ultra trail runners. How about featuring the “running legs” of Isidro Vildosola or Elmer Sabal of Team Bald Runner in your Website’s Main Page? Filipino runner’s legs in TNF trail shoes & socks would be great!

If you want to know more about the 2009 TNF 100 @ Sacobia, Clark, please visit their site at www.thenorthface100.ph

Race Report: The Rotary Gift of Life Charity 10K Run @ The Fort

On By kingofpotsIn Insights, Jogging, Pictures, Races, Running, Running For Cause10 Comments

5:58 AM 15 March 2009 @ The Fort

After running for almost 51K in our last Sunday’s “Runabout”, I did not have any intention of running a short road race except for the Condura Half-Marathon on 22 March before I finally taper for the 1st Bataan Death March 102K Ultramarathon Race which will be held on 05 April. However, last Friday morning, I finally decided to join this race and test my speed as part of my final preparation for the Condura Run and the ultramarathon event. I went to the New Balance Store at the Shangrila Mall to officially register and get my race packet.

As part of our regular Friday afternoon speed training at the ULTRA Oval Track, our coaches would always instruct us to run 75% of the distance of the race we have to compete for the following Sunday morning, running within our 100% Lactate Threshold or 100% of our Total Effort. And so last Friday’s speed run resulted to a time of 34:52 minutes with a distance of 7.65 kms at an average pace of 4:33 minutes per kilometer. Such pace was actually 106% of my Lactate Threshold. But at the back of my mind, I was hoping I could reach my 110% Total Effort during the race which is a pace of 4:21 minutes per kilometer. At least, I hope also that I would be able to improve my time during the PSE Bull Run 10K at 46:17 minutes.

The Elite Team Bald Runner and I arrived at the Starting Area at 5:15 AM and I started immediately with my warm-up jog together with Totoy Santos of Happy Feet and later on with other members of Team Bald Runner. After 15-20 minutes of warm-up, I did my stretching and made some speed drills just to loosen my muscles. As the Emcee announced for the remaining 10 minutes before the start time, I entered the corral and joined the other runners for the 10K race. I was positioned at least one meter behind the elite runners at the front.

A Pose Before The Race
A Pose Before The Race

The race started at 5:58 AM and it went smoothly. The first kilometer covered a part of 6th Street as the runners turned right to the 26th Street. Along the 26th Street, I thought I was on a relaxed mode with my pace as other runners would pass me and I tried to settle for my running space. At the end of the 26th Street is the old McDonald’s as we turned right to Rizal Street towards Jollibee and St Luke’s Hospital. More runners would overtake me while I was running along Rizal Street. Calvin’s Restaurant marks the end of Kilometer #1.

Km # 1 Split Time—4:20 minutes

From Calvin’s Resto, there is a slight ascending portion towards Jollibee. As runners turned right at 32nd Street where St Luke’s Hospital and Home Depot are located, the space in between runners have stretched out and my running space had expanded. The road seems to be so flat but after crossing 5th Avenue and running towards Home Depot, I felt that the road is slightly ascending again and I started to breath heavily and my sweat was starting to drip from my head and arms. It was a sign that my “second wind” has just arrived where I could maintain my prevaiing speed or speed up some more. A few meters before turning right at the 11th Street (Serendra) marks the end of Kilometer #2.

Km # 2 Split Time—4:24 minutes

The 11th Street which is the road that separates Serendra and Bonifacio High Street Mall is a very familiar place for me as I extend my running route to this road when doing my workouts at the BHS Loop. The distance in between runners was already overstretched up to five meters and I was alone trying to pace myself. Instead of turning right at 26th Street (based from the original route provided in the race packet), a road marshall was at the intersection of 11th & 26th Streets telling the runners to go straight along 11th Street and towards McKinley Road. I observed that at least 10 meters before runners would turn right at McKinley Road, the lead runners would run along the sidewalk and cut corners. I decided to run along the road as I turned right towards McKinley Road. A few meters before I turned left towards an uphill road going to the American Cemetery Circle, it marks the end of Kilometer # 3.

Km # 3 Split Time—4:32 minutes

As I turned left towards an uphill road going to the American Cemetery, I prepared myself for my first uphill run along the course. I shortened my strides but made them quicker and swing my arms faster. The short uphill portion was a “test” for me and I conditioned my mind that I could easily go through the ascending portion of the McKinley Hill. After passing the American Cemetery Circle, the runners were directed by a road marshall to take a road that directly connects to Lawton Avenue. The road is slightly downhill from the American Cemetery but it goes slightly ascending once the road reaches to Lawton Avenue. The fruit store on the right side of Lawton Avenue marks the end of Kilometer # 4.

Km # 4 Split Time—4:34 minutes

As we reached Lawton Avenue, the lead runners would initially run along the right side of the road and I followed them but after about 50 meters, the lead runners would shift running along the left side of the road. The reason for the sudden change was a sight of the other faster leading runners turning left towards McKinley Hill. The race route had entirely changed as runners would no longer go to Bayani Road but going inside the McKinley Hill and running along its roads would be harder than running along the ascending and descending parts of Bayani Road. My pace became faster as I was running along Lawton Avenue and it became faster when I was going downhill at the entrance of the said establishment. I thought that my faster pace in going down would compensate for the slower pace during my uphill climb back to the finish line. A few meters after reaching the bottom of the downhill road marks the end of Kilometer # 5

Km # 5 Split Time—4:21 minutes

After looking at the Kilometer Markings on the side of the road and knowing that I finished the first half of the race, I looked at my watch for the first time during the race. I was surprised to see that I had a half-split time of 21:52 minutes. From here, I decided not to look at my watch not until I reached the finish line. The running along the roads on the right side of the McKinley’s main road was my second time experience and tried to look around as I passed the eastern side of the remaining cantonment area for the Philippine Army Headquarters. I used to be the Camp Commander of the remaining 102 heactares for the Philippine Army and I could see the high-rise Transient Housing Facilities on my right. At this point, I was smiling as I looked upon the lady runners wearing ballerina/tutu dresses. These ladies really run fast! I am just wondering if they should be holding their “magic wand” while they are running! As I go up to the main road of MacKinley Hill and before turning right towards the British Embassy, it marks the end of Kilometer # 6.

Km # 6 Split Time—4:34 minutes

The road towards the British Embassy was an uphill one and the sight of the runners going back to Lawton Avenue was a motivation to run faster. I thought the turn-around was placed at the vicinity near the C-5 Highway & British Embassy. I was running slower at this part of the route and I knew most of the runners were also running slower. The air and smell in the surroundings of McKinley Hill affected my breathing. I could smell a mixture of cigarette smoke and smoke coming from the different contructions around. It could be the smoke of the welding jobs being made on the steel foundation and concrete reinforcements. At this point, I could hardly breath but my legs were still strong. The downhill portion from the turn-around point going to the McKinley Hill Commercial marks the end of Kilometer # 7.

Km # 7 Split Time—4:49 minutes

The “cursed” uphill climb from McKinley Hill back to Lawton Avenue almost covered the entire length of Kilometer # 8 of the route.  My problem of breathing due to the quality of air at McKinley Hill plus the steep uphill climb towards Lawton Avenue slowed me to a great extent. I usually cough when I smell smoke and I was trying to control it. I tried also to quicken my leg strides and swing my arms faster but my breathing was not synchronized with leg strides. At this time, I knew I slowed down and I thought I reached the 5:00 minute/km pace. Once I reached the Waiting Shed & Jeepney Stop at Lawton Avenue, I tried to breath deeply and quicken my pace. I was no longer attentive to those runners who were passing me and those lady runners in “tutu” dress attire. My goal from this point was to focus on my strides and make my average pace faster. A few meters after the Waiting Shed marks the end of Kilometer # 8.

Km # 8 Split Time—4:53 minutes

As I quicken my pace along Lawton Avenue, the smell of the smoke was still there and later disappeared before reaching the Robinson’s Condo Building. I tried to run faster on the downhill portion before reaching Essensa and I was back on business with my pace. However, the uphill climb along 5th Avenue at Essensa slightly slowed my pace. After passing the Essensa area and a few meters before the crossing with McKinley Road, it marks the end of Kilometer # 9.

Km # 9 Split Time—4:40 minutes

Crossing the intersection of McKinley Road and 5th Avenue was a relief as the road towards the finish line was downhill. I knew I was running hard and fast on the last kilometer of the race as if I was running at my pace during my speed runs at the oval track. As I turned right along 26th Street, I just imagined that I was running my last lap around the oval track as I got nearer to the finish line.

Km # 10 Split Time—4:24 minutes

I finished the race in 44:17 minutes with an average pace of 4:33 minutes per kilometer. My race pace was the same with my last Friday’s “speed workout” and I was not able to lower my average pace for this race as what I have planned. Despite my failure to reach the 4:20 min/km pace, I was able to improve my finish time from my 2009 PSE Bull Run 10K held last January (46:17 mins), a 10K race which was held within the same race route without the McKinley Loop.

A Pose With Jonel & Ilo After The Race Who Finished With PRs (Again!)
A Pose With Jonel & Ilo After The Race Who Finished With PRs (Again!)

As I assess and evaluate my performance on today’s 10K race, there are still things to do with the remaining days before the Condura Half-Marathon and the 1st Bataan Death March 102K Ultramarathon Race. Initially, starting tomorrow, I will have to do my hill repeats and hill runs. The flyovers at C-5 Highway, the rolling terrain of Bayani Road and the roads surrounding the Ortigas Complex would be nice spots where I could test my legs and lungs! I need to go back to the gym and do more strengthening exercises on my legs, arms & core muscles. Finally, come up with a race strategy to catch up with those lady runners in “tutu” dress!!!

Overall Race Rating—96%

P.S. No running photos this time as my old SONY Digital “Cyber-Shot” Camera is about to be retire and replaced. I need a handy digital camera with a faster shutter speed and faster memory processor.

Bataan 102K: Latest Updates & Reminders

On By kingofpotsIn Insights, Jogging, Races, Running, Ultramarathon3 Comments

1. Last Day of Registration and Acceptance of Registration Fees is next Monday, 16 March 2009. Effective March 17, registration and payments for registration fees will not be accepted except for the special accommodation given to the “foreign runners” from Singapore and other countries for them to register at the starting area on D-Day.

2. Final List of Participants will be posted in this site and at www.bataan102.com;  www.baldrunner.blogspot.com; and www.baldrunnerevents.blogspot.com. Only those who have paid their registration fee up to March 16, 2009 will be included in the list.

3.  Race packets will be available for pick-up effective 17 March 2009 at the ULTRA Oval Track on Tuesday, Wednesday, Friday from 5:30 to 9:00 PM or at our office at 115 2nd Floor M.H. Del Pilar corner E. Angeles Streets, Santo Tomas, Pasig City or call telephone number–497-6442.

4.  Race packet will include a “soft backpack”, white long-sleeved race shirt, a running cap with cover on the nape, race bib, GU Sports Gels, PowerBars, Salt, tissue paper (just in case) and Pain Reliever tablets. The “soft backpack” with the printed Race Number of the participant will serve as a “Drop Bag” of the runners where they can put in their extra shoes and clothes. These “drop bags” will be in the care of a dedicated Mobile Aid Station during the race.

5. There will be Aid Station in every twenty (20) kilometers where food, water and sports drinks will be available. In addition, three (3) Mobile Aid Stations will serve as a General Support Vehicle for everybody which will alternately “leap frog” as the race will progress. These Mobile Aid Stations will provide water and sports drinks for everybody and one Mobile Aid Station will serve as the repository of the “Drop Bags”. Gatorade, Propel, RC Cola & Zesto Tetra Pack Drinks are the brands available during the race. Foods available in the Aid Stations will include boiled bananas, boiled sweet potatoes, boiled eggs, fresh ripe bananas and other fresh fruits, Fita Biscuits, Sky Flakes Crackers, Peanut Butter Sandwich, raisins, chocolates, and “hot” cup noodles at Km Post # 50.

6.  Finishers (within the cut-off time of 18 hours) will receive a Finisher’s Medal, Finisher’s Trophy, and Finisher’s T-Shirt. A Certificate of Achievement will be given on a later date where the name & time of finish will be printed. We plan to give the Certificate with an appropriate Finish Picture of each runner-finisher.

7.  Each runner is advised and encouraged to carry with them Hand-held Hydration Bottles, Hydration Belt, or Hydration Bladder during the race. Remember, the Number Enemy or Opponent during the the race is not the other runners but the “Heat of the Sun and the Pavement”. Good luck to everybody!

8. Donors and Sponsors are highly appreciated to give anything (services, money, and material things) to make this ultramarathon race a success and memorable event. A part of your donation will support the “needs” of the surviving veterans of World War II who are presently under the care of the Veterans Medical Center. For those who supported this historical event and those who made “commitments” to support this endeavor (you know already who you are), my deepest appreciation and thanks to all of you.

Note: Payments for the Registration Fee must be deposited at Allied Bank Account # 0251-07156-8 in the name of Bald Runner’s Events or Jovenal Narcise. Please send an e-mail to jovie75@hotmail.com to inform me of your payment as my basis for confirmation with the bank. Thanks!

5th “Runabout”: 51K For The Pasig River

On By kingofpotsIn Insights, Jogging, Pictures, Practice Runs, Runners' Training, Running, Ultramarathon21 Comments

5:23 AM to 1:45 PM 08 March 2009 in Metro Manila

After posting the details of the 42K “runabout” last Saturday, I expected that at least 30+ participants will be joining the said event. This is the 5th edition of the Hardcore & Power Runner’s adventure in Metro Manila and the last practice long run for the participants of the 1st Bataan Death March 102K Ultramarathon Race which will be held on 05 April 2009 from Km 00 in Mariveles, Bataan to Km 102 in SanFernando, Pampanga.

Having announced that the assembly time was 4:30AM at the Oblation in UP Diliman Campus, I arrived at the place at 4:10AM and it was followed with the arrival of Sid Vildosola, one of the elite members of Team Bald Runner, who ran all the way from ULTRA, Pasig City to UP. He told me about a car with drunk teen-agers trying to follow him while running along the road fronting the Corinthian Gardens which he didn’t bother to notice or get attention to it.

The number of runners increased as we neared the time of jump-off from our assembly area. Once the ABS-CBN TV crew arrived led by Ms Amor Reyes of the ABS-CBN Foundation, the camera started rolling towards the group of runners as we started to give a briefing to them. I started with the background and purpose of the “runabout” and gave a welcome greeting to those who are new in the said adventure. Jonel’s & Rico’s briefing followed with the description and details of the route and the pre-designated “pit stops” and “assembly areas” for the faster runners to wait for the slower runners. Accounting was done before we finally started the run and we had twenty-nine (29) runners. From 23 runners in our last run adventure, we increased to 29 runners. I was happy to note that the participant on the Bataan 52K “Test Run” were there to join the event. Guys, you are really hardcores and strong “warriors”! There is no doubt that you are ultra runners!

Briefing For the Runners
Briefing For the Runners

Accounting On The Number of Runners
Accounting On The Number of Runners
Group Picture Of the 29 Brave "Warriors"
Group Picture Of the 29 Brave "Warriors"

We started the run at 5:23AM and we proceeded towards the Balara area. It was my first time to run in the said area and passed in this upscale subdivision. The average pace was 6:45 to 7:15 minutes per kilometer. It was a “talking” pace and I enjoyed the company of Jay aka Prometheus on the first 5 kilometers. Later, we left the subdivision and were headed towards the Marikina Riverbanks. I remember this place as the running route in last year’s Champion Run which was organized by Coach Rio. From the Marikina Riverbanks, we proceeded to C-5 Highway running on the left side of the road. We had our first “pit stop” at the Petron Gas Station near Brgy Bagong-Ilog, Pasig City. At this point, we had covered 17 kilometers. It took us 15 minutes After 15 minutes to replenish our water & electrolyte drinks and for us to wait for the slower runners to arrive, we were ready again for the continuation of our run. The ABS-CBN TV crew was with us from the Marikina Riverbanks to the C-5 Highway and in our “pit stops”.

Running Along Marikina Riverbanks
Running Along Marikina Riverbanks

At C-5 Near Diego Silang, Taguig City
At C-5 Near Diego Silang, Taguig City

The heat of the sun was becoming a great challenge for every runner as we continued to run along C-5. We ran along the flyovers and the TV crew was waiting on top of the Pasig Bridge along C-5 for more “running shots” with the participants. From C-5, we turned right towards the Heritage Park and went along the Bayani Road and later to Lawton Avenue. The 7-11 Store at the McKinley Hill Commercial Area became our 2nd “pit stop” for more water and electrolyte drinks. At this point, we were able to run a distance of 28 kilometers. After waiting for the other runners, we had our breakfast at McDonald’s and I was able to meet some “friends” who were also having their breakfast. After eating my breakfast, I tried one of the “tips” given by Ben Gaetos of taking salt with Coke. Most of the runners would also take salt as they drink their water. They also placed some ice on their heads with their running cap just to “cool off” the effects of the sun to their bodies.

At McKinley Hill Area
At McKinley Hill Area

Near The British Embassy at McKinley Hill
Near The British Embassy at McKinley Hill

We resumed our run inside the roads of McKinley Hill and towards the British Embassy and later back to Lawton Avenue. From Lawton, we proceeded to The Fort, passing along Essensa and towards the Serendra area and to the road infront of the International School. I thought we would go directly to Kalayaan Avenue and JP Rizal but the front runners decided to stop in one of the 7-11 Stores for more water and sports drinks. It was already 10:30 AM and the group was starting to run slower.

From the JP Rizal Road, we crossed the Guadalupe Bridge going to Mandaluyong and had another “pit stop” at the Caltex Gas Station for about 5 minutes. From there, we had to compete with the pedestrians on the use of the narrow sidewalks at the crossing Shaw & EDSA and the heat of the sun became hotter as we ran along EDSA fronting the Camp Aguinaldo area. Some of the runners beg off to finish the run since they were able to cover the distance of 42K when we reached the Petron Gas Station at the North Greenhills area. It seems that running along EDSA was the hardest part of the run as we exceeded the 42K distance of our run plus the heat of the sun and pavement was really a big challenge for everybody.

It was a relief when the members of the Elite Team Bald Runner and staff of the ABS-CBN Foundation were waiting for us at the GMA TV area along EDSA and joined us for the last stretch to the office of the ABS-CBN Foundation. After another kilometer or more of running, we finally reached ABS-CBN and we were warmly received by the Deputy Director of ABS-CBN Foundation, Girlie Aragon and her staff together with Amor Reyes and the TV Crew. At this point, my GF 305 registered a distance of 48.4 kilometers. The ABS-CBN Foundation staff prepared cold drinking water, lots of bananas, and cold sliced Valencia Oranges for all the runners. We were able to collect an amount of P 9,047.00 from the participants for our contribution for the Kapit Bisig Para Sa Ilog Pasig Project which was officially received by Ms Girlie Aragon in the presence of all the runners and Elite Team Bald Runner.

Turn-Over Of Contribution To "Kapit-Bisig Para Sa Ilog Pasig"
Turn-Over Of Contribution To "Kapit-Bisig Para Sa Ilog Pasig"

The Interview
The Interview

After an interview about our “runabout”, the advocacy of Team Bald Runner and the projects this blog with the staff of ABS-CBN Foundation, we resumed our run towards EDSA and turned right along Quezon Avenue until we reached where we started our “runabout”. We were able to run a distance of almost 51 kilometers for about 8 hours on the road to include our “pit stops” and activity at the ABS-CBN Foundation Compound.

The Finishers/"Survivors"
The Finishers/"Survivors"

I would like to express my thanks to all the runners who joined in this “runabout”, to Girlie Aragon, Amor Reyes, Josow, and the rest of the staff and TV crew who warmly received us during our brief “pit stop” at the ABS-CBN Foundation. We hope that the TV network will continuously cover our running events as we promised to support their “Kapit Bisig Para Sa Ilog Pasig” Project as part of the advocacy of this blog.  

At the finish line, Maj Espejo and I awarded the Cerificate of Achievement  to all the runners who completed the Bataan 52K “Test Run” held last 22 Feb 2009.  Congratulations to all of you!

Awarding of Bataan 52K "Test Run" Certificates
Awarding of Bataan 52K "Test Run" Certificates

I am glad that the participants of the 1st Bataan Death March 102K Ultramarathon Race learned their lessons as a result of our “Test Run” and this final practice run validated whatever problems or concerns they have for the final race.  I consider this “runabout” as a success as our runs are starting to support a “cause” for the improvement of the environment.

Marathon “Runabout” & “Kapit-Bisig Para Sa Ilog Pasig”

On By kingofpotsIn Insights, Jogging, Places to Run, Runners' Training, Running1 Comment

Tomorrow, March 8 is supposed to be the schedule for the first marathon race of the year for the yearly Pasig River Heritage Marathon. Runners were expecting this marathon to push thru since December but it was followed with a news last January that the race had to be postponed to a later date on the last quarter of this year due to lack of time to prepare the event.

As this was a chance for the participants of the 1st Bataan Death March 102K Ultramarathon Race to qualify for the requirement for each participant to finish at least one marathon finish, I deemed it necessary to push thru with this running event and encouraged (not required) the Bataan 102K participants to join this run as part of their training run in preparation for D-day on April 5.

Through the good ideas and planning expertise of Jonel aka Bugobugo85 and the Hardcore/Power Runners, we decided to have this run as a continuation of our regular “runabouts” in Metro Manila. Tomorrow’s “runabout” will be our 5th event where we started with only four (4) runners and steadily grew to 30+ “hardcore” runners in our last “runabout” to Antipolo.

Assembly time of our “runabout” will be at 4:30AM infront of the Oblation at the UP Dliman Campus. We will start at exeactly 5:00AM. The “runabout” will take the runners to Balara-Marikina Riverbanks-C-5-Exit to SLEX-go back to Heritage Park-Bayani Road-Lawton-The Fort Area-JP Rizal-Guadalupe-EDSA-Mandaluyong-Cubao-ABS-CBN Compound-Quezon Blvd-Quezon Circle-UP Diliman.

What is unique in this “runabout” is our plan to drop by the office of the ABS-CBN Foundaton to donate each participant’s share or contribution for the “Kapit-Bisig Para Sa Ilog Pasig”, a project of the ABS-CBN Foundation to revive the glory and clean water of the Pasig River. Since this run has no registration fees collected from each runner, I encourage each participant to contribute the equivalent amount for the registration fee to join a local marathon race for the said project (maybe , P300-P500 each). It is a part of the plan to collect such donation from each runner once we arrive at the ABS-CBN Foundation office. I am sure our contribution will create a big impact in our desire to clean the Pasig River.

For those who are new or “first timers” in our “runabouts”, this running event is a “group run”. The faster runners would wait for the slower ones in pre-designated points along the way. Each runner must have his own hydration belt or pack with her/him as we have our “pit stops” in every 12 to 15 kilometers to replenish our water bottles/packs and sometimes eat some food. Our favorite “pit stops” are Jollibee, 7-11, and MiniStop Convenience Stores. Each runner must have Cash as the run “pit stop’s” is strictly a “KKB” affair (“Kanya-Kanyang Bayad”).

After coordination with the Deputy Director of the ABS-CBN Foundation for the group to drop by their office as part of this “runabout” and see to it that somebody from the Foundation will be receiving the donation of the runners, this “runabout” is slowly becoming an “event to remember” for the participants and for the ABS-CBN Foundation. Why? The following are the reasons:

1) ABS-CBN is sending the TV Crew to cover this event starting at the Assembly Area, UP Diliman Campus and during the “runabout”.

2) The TV Crew will see to it that the runners will be “camcorded” running/crossing the Pasig River at C-5 and Guadalupe Bridges.

3) ABS-CBN Foundation had prepared a simple program/rites to welcome the runner-participants in their office compound.

4) As a gesture of our plan to donate our contribution to the project, ABS-CBN will be pinning logos/stickers to each of the runner-participants during the program.

5) ABS-CBN Foundation requested and prepared a “pit stop” for all the runners in their office compound.

6) Aside from the suggestion of Jonel aka Bugobugo85 to wear your “best” for this running event, runners are encouraged to wear yellow-colored running shirt, if you have any.

I hope the Hardcore/Power Runners and the participants of the Bataan 102K Ultramarathon will be able to join this 5th edition of our “Runabout in Metro Manila”. And let us have fun, laughter and nice stories to share during this run!

For those who would like to join us and be part of our effort to contribute in the “Kapit-Bisig Para Sa Ilog Pasig” project, you can join our run along the way and be with us at the ABS-CBN Foundation Office Compound.

Good luck to everybody! Mabuhay kayo at Mabuhay ang Ilog Pasig!

“Q & A” With Leica Carpo (Thru E-Mail)

On By kingofpotsIn Insights, Jogging, Running9 Comments

Time had changed. Before, when I was a Commander of a Philippine Army in the field/combat areas, a reporter or a writer would meet me and conduct a personal interview about the present situation in my area of operation. The reporter would ask a lot of questions and “figure out” from your gestures, eye contact, and body language if you are sincere and truthful in your answers and reactions. Sometimes, after my initial personal meeting (“face to face”) with reporters, a simple telephone call and/or “long” SMS messages are enough to satisfy the requirements of the said reporter for his/her succeeding reports or stories.

Now, the process of getting an informaton is so very fast that you don’t need to meet a reporter or a writer in person. By simply receiving a SMS from one of the runner-bloggers that a reporter would be contacting me for an interview, I immediately followed the request without personally meeting the writer. I was surprised to know that I had to simply answer the questions the reporter had sent through my e-mail address and send my answers back to her through her e-mail address! No personal meetings but the purpose is satisfied and complied with.

I still wish that I should had met the reporter, “face to face”.

Anyway, to give justice to a “writing exercise” which I made for almost one day, I am going to post my answers to the questions sent to me (weeks ago!). This is a very long post and you have up to this weekend to read it. See you on this Sunday’s 42K “runabout”.

Note: Some of my answers to the following questions are my personal observations and opinion.

Hi, Leica,

The following are my answers to your questions. I hope you will not be bored with my long answers as I want to be clear and understood without more clarifications from you.

 

I just wish from your end to emphasize and inform the public about the Team Bald Runner as my contribution towards the improvement of Athletics ( most especially in middle and long distance running events) in the country and hopefully, produce Olympic qualifiers in the future. This program/project was patterned after the Brooks-Hanson Distance Project; Project NIKE Oregon; Team Running USA; McMillan’s Marathon Performance of the USA and the Group Training of Kenyan & Ethopian Distance Runners. I just hope and pray that such awareness to the public about this Team would end up on the doorsteps and executive desks of Owners, Presidents and CEOs of big corporations and private institutions willing to provide sponsorship/financial support to the elite members of the team. It should be noted that the Elite Team Bald Runner members had been consistently winning in road races and endurance runs in Metro Manila & suburbs and in Cebu City since June 2008.


1) Why do you think running is becoming popular again in the Philippines?

 

Road racing had never left or stopped in the country and running had been active in the country through the different running clubs, through annual corporate sponsorships like Adidas, Yakult, MILO, and AFP-DND sponsored road races for the past years. The RunCPI group which is a confederation of Running Clubs within Metro Manila to include the AFP & PNP running groups and clubs in the neighboring provinces had been conducting their regular road racing competitions for the past years on a regular frequency.

 

MILO eliminaton races entire the country and the yearly Pasig River Heritage Marathon and the MILO National Finals Marathon had greatly contributed in the increase of runners in the country.

 

Another reason for the resurgence of running in the country is the attention it is getting from the media. There are media outfits, like ABS-CBN and other radio staton networks,  which had been consistently holding and sponsoring 10K and lesser distance races annually in order to prime up awareness to the public in the conservation or protection of the environment.

 

Lastly, the people are simply shifting themselves to be physically fit and active and find ways to “sweat it out” in order for them to be healthy and relieve the “stress” out from the fast-paced life in Metro Manila. It could also be the result of the proliferation of more modern “gyms” as members would like to reduce weight and have a better body form through running.

 
2) What is your favorite route in Manila?

 

Before I retired from the military service, the 2-mile run route at the Philippine Army Parade Ground & Grandstand and the rolling terrain of the Libingan ng mga Bayani had been my favorite routes as they were accessible from my office and from my quarters. However, after my retirement and with the development of The Fort area, the roads within The Fort had been my favorite route for my long endurance runs to include Lawton Avenue, Bayani Road, C-5/Heritage Park, and McKinley Hill. For my speed runs, I am a constant runner at the ULTRA Oval Track for my “speed” trainng.


3) How much/often do you run?

 

I almost run everyday. Sometimes, do “doubles” (running in the morning and evening on the same day) at least twice a week. As I am preparing for the 1st Bataan Death March 102K Ultramarathon Race this coming Aprl 5, 2009, I’ve increased my weekly kilometers covered to a maximum of 127 klometers. However, I have to maintain at least 90-110 klometers per week in order to prepare for the said ultramarathon event.


4) What are your top 3 tips for beginner runners?

 

a)      First, invest with the right/proper running shoes. Buy shoes from running specialty stores as their attendants are runners/athletes. They should be able to determine if you have a neutral, low-arched, high-arched or flat feet as such each condtion has an approprate type/model for your feet.

b)      Second, learn and understand the basic principles of training in distance running—develop endurance in order to strengthen the leg muscles and aerobic capability of the body as the foundation of running; consistency in traning means that it is only through running where your performance will improve; patience is the key to an injury-free running career as there is no “miracle pill” to make one a faster and stronger runner, thus, it takes a lot of time (at least, one year) before he/she develops speed in running.

c)      “Listen To Your Body”—If a novice runner starts at the age of 40 years old, he/she should consult first his/her physician and find out if his body could withstand endurance sports like running. If allowed by the physician, he/she should be able to “listen to his.her body”. If the body feels something wrong while running like shortness in breathing, pain on the joints/knees and leg muscles or dizziness, stop jogging/running and shift to walking or find time to rest.

 

5) What is the best way to start?

The best way to start is to look for a running club near your place and become a member. A running club will guide a novice on what to do from training to participation in weekend road races. The experienced members would be willing to help in a novice runner’s training through their scheduled training sessions. (Note: Membership with Team Bald Runner is open to the public and details of schedule of training are posted at www.teambaldrunner.wordpress.com)

If not accessible to running clubs, get or buy old issues of Runner’s World Magazine or Running Times Magazine in “Booksale” Stores or buy books about running. The Internet offers a lot of sites on running to include blogs of runners.

Read my earlier posts in my blog, www.baldrunner.com about my training, Lydiard Way of Running, Brad Hudson’s Adaptive & Progressive Running and “Speed” training.


6) How are you involved in the running scene in the Philippines?

I’ve been a long distance runner since I was a cadet in the Philippine Military Academy but learned “improper” training from my upperclassmen. Became a top runner of the Philippine Army when I was already a First Lieutenant (during the early 80’s) after reading “old issues” of Runner’s World Magazines and books about running.

I’ve been a member of the DND-AFP Running Team in the 80s which had been representing the country in International Corporate Long Distance Competition in Palo Alto, California but I was never included for the trip abroad due to my assignment in the field/combat areas.

I had finished at least 13 Marathon Races from the Manila International Marathon, PAL Marathon, Pasig River Heritage Marathon, MILO Marathons to include the 1st Infantry Marathon in Fort Benning, Georgia in 1984 and the 2008 San Francisco Marathon last August. In the past marathons, I had a PR of 3:30+ hours and a best 10K time of 38+ minutes. Lately, I’ve finished at least two (2) ultra marathon runs.

I led the Philippine Army Team as the Battalion Commander in the 1999 Annual Battalion Run to regain the Championship from the Phil Air Force Team. The team run covered a distance of 8 kilometers with 330 Officers and Enlisted Personnel running in unison and in proper formation and alignment. In 2000, the Philippine Army lost to the Philippine Air Force but I was able to regain the Championship trophy as the Coach and Manager for the Phil Army Team on the following year (2001).

In 2006, as a Major General of the Armed Forces of the Philippines, I was designated as the Project Director and Chairman of the DND-AFP Gintong Pangarap For Marathon. Such program/project was created then by the Secretary of National Defense after the 2000 Olympic Games where the AFP would be the source of the elusive “first” Gold Medal in the Olympic Games in the following specific sports events—Marathon, Shooting, Boxing and Tae-Kwando. After one year of the program, it was the Marathon Project that was able to sustain its survival. Through my leadership in this project/program in Marathon, we were able to conduct five (5) Half-Marathon Races in Metro Manila and opened the races to the public. As I retired from the service in May 2008, the project/program ceased to exist because of lack of support and the absence of a passionate runner to assume the leadership.

As the Commander of the 3rd Infantry Division, Philippine Army based in Camp Peralta, Jamindan, Capiz whose area of operation covers the islands of Panay, Iloilo, Guimaras, Negros Island, Siquijor, Cebu and Bohol, I revived my training in running as I planned to run in the 2008 Pasig River Heritage Marathon. In March 2007, I started my blog as the Army Commander in Western Visayas and I “journalized” my Command’s activities from administrative to operational matters. This blog served as the source of information for reporters and media people on the “updates” of the Command as the Division Headquarters was not easily accessible to everybody. Jamindan, Capiz is 1 ½-hour drive from Roxas City and 3-hour drive from Iloilo City.

Having experienced the blog as a means to communicate through the Internet and after having browsed to The Bull Runner’s blog, I started my running blog in October 2007 as the Bald Runner and try to recall my past running experiences in the 80s and at the same time “journalize” my training for the 2008 Pasig River Heritage Marathon held in February of the same year. Aside from being a source of information on proper training in running, the blog evolved as a “means” to help others through the following programs/projects—Project Donate A Shoe; Project Donate A Shirt; “1,000-Km Club”, Charity Fund, Creation of Team Bald Runner, “Speed” Training, Corporate Running Clinic (Free), Bataan Death March 102K Ultramarathon Race, and soon, “Runabouts For Cause”

Project Donate A Shoe—After observing runners in road races with “old, tattered, worn-out, and dilapidated” running shoes, I started donating four (4) of my slightly “used” running shoes to the runners with such old shoes and came up with a post in my blog. A simple tarpaulin served as our “booth” where I accepted donations and at the same time a place where old shoes were changed with better running shoes. Donations and shoes given were fully documented with pictures and postings in my blog and as a gesture of thanks to the donors, I give them the “ONE” white wristband (from www.one.org) as a symbol that the donor supports the advocacy “to make poverty a history”. I order these wristbands from the USA. As of the latest updates, shoe donations are coming from running clubs in California, USA, a softball coach from the University of Pennsylvania, USA, running clubs in Nottingham & Nottinghamshire, England, members of Beta Sigma of the University of Sto. Tomas who are visiting doctors from the USA and from Corporate VIPs (like Fernando Zobel de Ayala who has the habit of removing his running shoes after the road race in our booth in two separate occassions), my running friends—DelQ, Ben Gaetos, & Carmela Layson from Los Angeles, California and other runner-bloggers in the USA and among the local runners in the country. The project had received almost 250 shoes and had distributed same number to the less-fortunate runners.

Project Donate A Shirt—I started donating my collection of race finisher’s t-shirts since the 80’s & 90’s to the families of two (2) Gawad Kalinga communites in Laoag City and since then I received almost 100 finisher’s t-shirts from runners abroad and from runner-bloggers in the country.

“1,000-Km Club”—It is a motivational tool for each runner to attain the goal of running 1,000 kilometers without prescribed duration and depending on their level of training or preparation for a road race or marathon. For every increment of accomplishing a distance of 100 kilometers, the runner would reward himsel/herself with anything. It could be a runner’s cap or anything that is needed for running. Once he/she completes 1,000 kilometers, it’s time to reward himself/herself with a new running shoes and I suggest for the runner to donate his/her “used” shoes to my Project Donate A Shoe. In addition, I award a “1,000-Km Club” Finisher’s T-Shirt to the runner.

Charity Fund—For every kilometer that I run, I put in 50 pesos for this fund which had supported various causes like the Kythe Foundation, Support to Elite Athletes, ABS-CBN Foundation’s Sagip Kapamilya, and other cause-oriented fund-raising activities.

Team Bald Runner—I organized an Elite Team for Long Distance Running since June 2008 as a “pool” for future National Athletes and ultimately, qualify for the Olympic Games. The members are trained by two (2) IAAF Level 4 Coaches who are adopting the latest and modern training method for distance runners. Part of my retirement pension is being used to support the training of this elite team to include their accommodation in Metro Manila and registration fees to road races. However, I opened it to the public by conducting “free” speed running clinics to interested runners since December 2008. By January 2009, I formalized the opening of membership from novice and competitve runners to the team and created a blog as its official site (www.teambaldrunner.wordpress.com).

Corporate Running Clinics—Team Bald Runner and its Coaches offer a free lecture and practical exercises and demonstration on proper training in running, initially, in corporate offices and later to the local government level and schools. Its advocacy is to provide awareness to everybody on the benefits of running and encourage more people to run or engage in a physical actvity. This program started this month and had successfully conducted its first clinic with the Reinier Pacific International Shipping, Inc staff & employees. The 2nd clinic is scheduled to be conducted with a banking corporate institution on the 1st week of February. Other government-affiliated offices have also signified their intentions to invite the team for their respective running clubs’ members.

“Speed” Training With Elite Team Bald Runner’s Coaches—I introduced this program on the 1st week of December 2008 to the public and its training sessions are done at the ULTRA Oval Track on Tuesdays, Wednesdays, Fridays at 5:30PM-9:00PM and Saturdays at 6:00AM-8:00AM. Testimonies from students resulted to 100% improvements on their finish times on their latest road races.

1st Bataan Death March 102K Ultramarathon Race—One of Bald Runner’s advocacy is to promote ultramarathon races that commemorate or pay tribute to historical events in the country. This race will also raise funds to support the needs of the remaining survivors of the Bataan Death March and contribute also to the maintainance of the kilometer markings along the route. It also a bold effort to discover, train and develop ultramarathon runners of the country that would represent the country as an anticipation for the inclusion of the 100-Km Ultramarathon as one of the Sports Events in the coming 2012 London Olympics.

“Runabouts For Cause”—I will be announcing in my blog an invitation for a “42K Runabout In Metro Manila” to raise funds for the ABS-CBN Foundation’s Sagip Kalikasan for Pasig River. This run will serve as one of the “qualifying runs” for a participant to be included in the final list of runners for the 1st Bataan Death March 102K Ultramarathon Race (www.bataan102.com)

 
7) Favorite local races/ Why?

Any road race race organized by RACE, Inc of Mr Rudy Biscocho. The MILO Elimination and Finals Marathon Races, Adidas “King of the Road” Races, and Yakult 10-Mile Race are noted for their orderliness and safety for the runners; and foremost, Mr Biscocho’s long-time experience in road racing since in the early 80s.

Please add this short info:


Real name: Major General Jovenal D Narcise (Ret.) AFP (Two-Star General)


Blogs/websites: www.baldrunner.com; www.teambaldrunner.com; www.bataan102.com 


Your Run highlight or Why you took up running?

            In my military career, winning the Championship in the 1999 AFP Annual Battalion Run Competition (an event in the AFP Olympics) as the Battalion Commander of the Philippine Army Team leading a group of 330 Officers and Enlisted Personnel in formation within a distance of 8 kilometers (fm UP Dilman to Camp Aguinaldo) was a great contribution to the sports supremacy of the Philippine Army.. The team defeated the Philippine Air Force Team as the defending champion.

Finishing my first Manila Marathon in 3:30+ hours and improving my Marathon time by 2 minutes on the next annual Marathon race. Likewise, finishing the MILO Finals Marathon last November 2008 in 3:48:32 hours at the age of 56 ½ years old is my latest highlight of my running since November 2007 when I renewed serious training in running after 7 years of non-competitive running.

As the Chief for Training & Education of the Philippine Army, I implemented the “Army Physical Fitness Test” for everybody and “walk the talk”, so to speak.

I run because it makes me more relaxed and healthy. I become more creative and think of new “ideas” while running. It maintains my discipline and competitive ways even after retirement from the military service.


How many years have you been running?

4 years in the Philippine Military Academy and stopped after our Graduation in 1975. Started training for Marathon in 1980 and consistently ran up to 2000. Stopped running since I was assigned as Commander in Combat/Sensitive Areas. Renewed running in November 2007. Total Years of Running is 25 years.

Employment: None & Full-time Runner

Leica, thank you for your indulgence and I hope I was able to answer your questions.

Always,

Sir Jovie aka Bald Runner

www.baldrunner.com