Readings On Ultramarathon Races (100K)

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

To those who are  interested to join the 1st Bataan Death March 102K Ultramarathon Race, this article shows the history of 100K races.

Why 100 ?

The Universal Ultra

Although any race beyond the standard marathon of 42.195 km is reckoned to be an ultra, across the world there is one particular distance that has become universally popular – the 100km. 100km races have been held as far north as Baffin Island in the North West Territories of the Canadian Arctic and as far south as Puerto Varas in Chile; as far west as Honolulu in Hawaii, and as far east as Rotorua in New Zealand. The races are held on tracks, trails, road loops and from point to point; through cities, towns, villages, forests, across deserts and over mountains. Some cater for a mere handful of enthusiasts while others feature a cast of thousands. Each year there are probably considerably more than two hundred such races around the world.  Continue reading “Readings On Ultramarathon Races (100K)” →

Race Report: 4th Fort Striders’ Run

On By kingofpotsIn Insights, Jogging, Pictures, Races, Running15 Comments

6:13 AM 26 October 2008 at The Fort

The race is called the 4th October Run Festival Race which is organized by the Fort Striders Running Club.

After exposing for the first time the “Team Bald Runner” at the 1st Mayon Trail Run last Sunday, this race was the second exposure of the team in road races and its first exposure in the road races in Metro Manila, as a team wearing their outfits/uniform.

As usual, I woke up early at 4:00 AM and did my “ritual” before leaving my place. I was already at the vicinity of the starting area at 5:00 AM and made my final preparations to include stretching and warm-up jogging for about 30 minutes. I started to sweat and took some more time to slowly jog along the streets of The Fort. At least 15 minutes before the scheduled start time of the 10K race, I entered the assembly area and met the “usual friends and runners” who regularly visit this blog. It was a nice experience talking to these “road warriors” before the race as we try to be relaxed and calm before the gun was fired. I also saw and waved to some of the “runner-bloggers” while waiting for the race to start. After the rendition of the National Anthem and Invocation by one of the Fort Striders’ members, the runners were warned that the Mayor of Taguig City City will be firing the starting gun. All of a sudden, without the usual coountdown from 10 to 1, the fire went off and the race started at exactly 6:13 AM based from my watch. Continue reading “Race Report: 4th Fort Striders’ Run” →

163 Days: Easy Long Run @ U.P.

On By kingofpotsIn Insights, Jogging, Runners' Training, RunningLeave a comment

5:55 AM 25 October 2008 @ UP Diliman Campus

After having my weekly massage yesterday afternoon, I decided to have my early Saturday easy long run at the UP Diliman Campus. I arrived at the Parking Area fronting Palma Hall at 5:40 AM and after my stretching routine, I started my easy long run.

During my run, I was able to establish a route-loop of 6-kilometer distance within the campus. I did 3 laps on the said loop plus two laps around the usual loop where runners/walkers would do their workout. I was able to run a distance of 22.35 kms in 2:25:25 hours, an average pace of 6:00-6:30 mins/km.

It was a nice long run for Saturday and I ended eating a lot of “taho” while I was doing my post-stretching exercises.

Tomorrow, “Team Bald Runner” will be joining the 4th October Run at The Fort. After the race, the following runners will be awarded with the “1,000-Km Club” Finisher’s T-shirt at the Bald Runner’s Booth—The Loony Runner aka Dr Joe; Banana Running aka Bards; and MarkFB.

IAU 24-Hour World Championship

On By kingofpotsIn Jogging, Races, Running, UltramarathonLeave a comment

Seoul, South Korea was the host of the International Association of Ultrarunners (IAU) 24-Hour World Championship held last 18-19 October 2008. In this event, at least 23 country-members of the IAU participated in this competition where every runner has to run a loop of about 920 meters of flat paved road starting/ending at the Seoul Olympic Stadium for the duration of 24 hours, starting at 10:00 AM on the 18th October up to 10:00 AM on the following day.

Japan’s Ryoichi Sekiya won in the Men’s Overall Category with a distance run of 169.29 miles (272.44 kms) for 24 hours while France’s Anne-Mare Vernet won in the Women’s Overall Category with a distance of 148.35 miles (238.76 kms) covered in 24 hours.

For more results, click http://www.ultrarunning.com/ultra/features/news/japans-sekiya-shines-at-i.shtml

Dean Karnazes and Jamie Donaldson competed and represented Team USA Ultrarunners.

Philippines is not yet a member of the International Association of Ultrarunners (IAU).

164 Days: Easy & Hard Runs @ ULTRA

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Instead of maintaining my usual morning runs last Wednesday & Thursday at the ULTRA Oval Track, I decided to have my runs in the evening. It was already past 6:00 PM when I arrived at the Oval Track and some of the runners were about to go home already. Lala Calma surprised me when she greeted me as she was leaving the track.

After my stretching exercises, I started to do my easy run and I was able to cover a distance of 14+kilometers along the track, which was equivalent to 35 laps with an average pace of 5:10-5:35 minutes per kilometer. Continue reading “164 Days: Easy & Hard Runs @ ULTRA” →

Discipline & Training

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Last Tuesday morning, I had an easy run at the ULTRA Oval Track which covered a distance of 11+kilometers. I considered this run as my recovery run after joining the 1st Mayon Trail Run las Sunday. While I was doing my cool-down stretching exercises, I had a chance to talk to the other runners who were also having their workout at the oval track.

I had a conversation with Kim O’Connell as she was impressed on what she saw in my race report about the 1st Mayon Trail Run in this blog. I told her some of the description of the terrain, the river, the lahar sand and the rocks we had to run through and even showed her some rashes/cuts on my legs as I slide through rocks along the banks of the river before finishing the race. We even talked about my Team Bald Runner and their performance in the said event. We also talked about running and getting further beyond the marathon distance and other endurance sports. Continue reading “Discipline & Training” →

Last Week’s Recap (13-19 Oct ’08)

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I consider my last week’s workout as my “recovery week” after putting in the total distance to the more than 80-kilometer mark for the two succeeding weeks before last week. For last week, I was able to run a total of 60.52 kilometers.

I need to have my easy long runs for this weekend to go back to my average of 80+ kilometers distance for the week.

Optimal Running Volume

On By kingofpotsIn Jogging, Runners' Training, Running1 Comment

In the book “Run Faster” by Brad Hudson, he listed an appropriate average weekly running volume (in miles) target for 5 Levels of Runner at 4 Race Distances.

For “Beginners“—runners with less than a year of consistent running, the following are the suggested weekly mileage:

5K————-20-30 miles

10K————25-35 miles

Half-Marathon—35-40 miles

Marathon——-40-50 miles Continue reading “Optimal Running Volume” →

166 Days: Drills; Strides; & Plyometric

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6:10 AM 21 October 2008 at the ULTRA/Philsports Oval Track

In the early 80s, I did not do any drills, strides or plyometric in my running workouts and training for the marathon as these “terms” were unknown to me. It was for the reason that I concentrated building my endurance base during those days without trying to fully improve on my speed. Now that I am older and trying to find out “ways and means” to improve my running performance, I’ve discovered and read about these terms in latest books, special sports programs and in the Internet.

In today’s training of athletes, drills/strides and plyometric are done as part of the warm-up and preparation for high intensity speed workouts at the oval track. After stretching and easy warm-up run/jog, drills/strides and plyometric are used to “prime” the muscles and the nervous system for a fast running workout.

Drills consist of Slow Skipping or Bounding; High Knees; Butt Kicks; and Sideways Jumping Jacks. Strides is running 100 meters approximately at your race pace. Plyometric are “jump exercises” ranging from low to high intensity exercises. It is recommended to do these drills/strides and plyometric at least twice a week.

Last Tuesday morning, I did some of these drills and plyometric exercises, to include running on the stairs of the bleachers at the ULTRA Oval track. After few minutes of rest, I did my speed workout. I was able to run a total distance of 11.52 kms.

In last Monday’s news, I’ve read a news report about Manny Pacquiao’s training and his improvement in speed and agility in preparation for his fight with De La Hoya on December 6, 2008. The news report attributed Manny’s improvement as a result of his Plyometric exercises. If Manny can do it, I think you can do it, too!.

However, this is just a warning to those who have knee injuries and “first-timers” on plyometric. Please do the exercises slowly and stop if you feel some pain on your knees, leg muscles, or feet.

“Team Bald Runner”

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

The following is the composition and names of athletes of the Team Bald Runner:

  1. Cresenciano Sabal
  2. Elmer Sabal
  3. Reynaldo De Los Reyes
  4. Ellen Tolentino
  5. Maricel Maquilan
  6. Gerald Sabal
  7. Jujet De Asis
  8. Saturnino Salazar
  9. Michael Embuedo
  10. Ailene Tolentino

Merlita Arias, 2nd Placer in the Overall Women’s Category Winner of the 1st Mayon Trail Run and who trains presently in Cebu City, had signified her intention to join Team Bald Runner. Other “elite” distance runners had also sent “feelers” for them to be included and train with the team.