Mr Pompey Crisologo

On By kingofpotsIn Insights, Jogging, Pictures, Races, Running5 Comments

This is my picture with Mr Pompey Crisologo of North Star Marketing in Laoag City taken two weeks ago. Mr Pompey Crisologo is now 72 years old and he is still wearing a running shoes while he is in his office.

He finished his first Marathon at the age of 52 with a time of 4:15 hours and improved his second Marathon with a time of 4:00 hours flat. He was the father of the North Star Run which started in 1979 and had its last rendition in 2002. He authored the North Star Run Sports Program where he conducted 5K runs in different municipalities of Ilocos Norte on a monthly basis with P 5.00 as registration fee.

In my last meeting with Mr Crisologo, he does not have any plan or intention of reviving the North Star Run. However, I told him that I am interested to revive the said 10K road race but with a different name. He approved of the idea and he is willing to help in the revival of the said race.

I told him also that I am going to revive the duathlon event during summer and he was happy to hear also such news from me. Also included will be a trail running event in Ilocos Norte.

These events are presently on the planning stage under the auspices of the Bald Runner’s Events.

Update: Project Donate A Shirt #1

On By kingofpotsIn Jogging, Pictures, Running4 Comments

I missed to post this picture last week after the Rush To Mizuno 15K Run. Miake Acedilla, the lady on my right, donated her Finisher’s T-shirt of the Mizuno Run to the Project Donate A Shirt. The lady on my left is her running friend/buddy, Pam. Thanks, Miake!

Dean Karnazes: UltraMarathon Man

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

Dean Karnazes is the author of the book, “UltraMarathon Man: Confessions Of An All-Night Runner”. This book was published in 2005 but it was only when QuickSilver Runner mentioned his name in his blog last December 2007 that I knew and heard the name of this famous ultra runner. The second time that I read about this guy was in the book of Pam Reed entitled, “The Extra Mile” who was the strongest contender for the Champion Runner in the Badwater Ultramarathon in 2003, only to be defeated by Pam Reed in few minutes.

The book of Dean Karnazes is a very inspiring one for runners, most especially to those who would like to run farther than the marathon in order to test their endurance and accomplish more than running a marathon race. Through this book, I was able to appreciate and find out that there is a group of extraordinary endurance runners who are dedicated in their training, preparation, diet, health and other technical aspects for ultrarunning.

Dean Karnazes had finished so many ultra running events like: the annual Western States 100-Mile Runs, Badwater Ultramarathons, South Pole Marathon, and The Relay, a 199-mile footrace which is participated by teams with 12 member-runners but he ran the distance alone. He was a team of one in the said The Relay Ultra Running Event finishing the distance in 46 hours and 17 minutes! Since then Dean Karnazes had been a popular figure in endurance runs and his participation in such races were tied with charity works to help children who are in need of medical treatment.

Dean K ran the famous 50 marathons in 50 States in 50 days finishing this feat at the New York Marathon last November 2006. Last March of this year, he won the Atacama Crossing in Chile which is a 250-kilometer race in 6 stages at Atacama Desert. Last month, he finished the Gobi March in 4th place held at the Gobi Desert, China which is also a 250-kilometer footrace in 6 stages. Next Monday, he is expected to join the 82 runners who will participate in the 2008 Badwater Ultramarathon.

Here are some tips from Dean in preparing for Ultra running events:

1) When preparing for an ultra running event, he runs at least 70-100 miles per week. Wakes up at 4:00AM and run 3 hours before bringing the kids to school and going to his office. He takes another 45 minutes to one hour quick run after office work. On Saturday mornings, he runs 30-40 miles.

2) For a 50K or 50-mile event, he suggests doing at least one eight-hour training run. For 100-miler, he recommends doing an all-night run to simulate race condition without sleeping.

3) An ultrarunner should be properly hydrated with water and energy drinks with electrolytes. In his early ultra running events in the 90s, he was using Oral Pedialyte for his electrolyte replacements.

4) His daily diet consists of 40% Carbohydrates; 30% of Protein & 30% of Fats. He eats salmon 4-5 days a week and lots of organic salads.

5) He trains half and half for the roads and trails. But he prefers more time running on the roads.

6) He goes to the gym for muscle strengthening workouts. If he can not make it to the gym, he does 4 sets of 50 push-ups and 4 sets of 90 push-ups—once in the morning and once in the evening.

In 2004, Dean Karnazes won the Badwater Ultramarathon covering 135 miles in 120-degree Fahrenheit temperature in 27 hours and 22 minutes of non-stop running.

He is a columnist for “Men’s Health Magazine” and the President of Good Health Natural Foods. He lives with his wife and their two children in San Francisco. To know more about him and his schedule of ultramarathon races, visit www.ultramarathonman.com.

I hope I will be able to watch his movie, “The Ultramarathon Man”, on 31 July 2008 (in the USA) and buy a copy of his new book, “50/50”.

I recommend this book (“Ultra Marathon Man”) to every runner. Happy reading!

More Pics @ Manila Half

On By kingofpotsIn Half-Marathon, Jogging, Pictures, Races, Running18 Comments

The following pictures were taken at the Bald Runner’s Donate A Shoe Booth at the Finish Line (Luneta Park/Quirino Grandstand Area) of the Araw ng Maynila Half-Marathon Race on 06 July 2008:

From left side, Charlie (running & rowing mate of Mark FB); DelQ (runner from Los Angeles who had a brief vacation in Laoag City & Manila & he was scheduled to leave for LAX last night); Bald Runner; The Loony Runner; Mark FB; and IbanRunner.

We had this second take as the first pose was taken against the light/sun. Charlie and Mark FB were late for the Half-Marathon start and opted to run the 10K race. DelQ is a member of a running club in Los Angeles and he promised to donate some running shoes from his club members.

A pose with Joms of Happy Feet Runners (far left) and Patrick Concepcion aka Running Shield (on my right) ; the famous Doknoy (#305) & Don Ubaldo (#398) on my left side. Hey, I am surrounded with the fast and famous runners of Happy Feet!

As I was walking towards my parked vehicle, Sherwyn, the runner on my left, called my attention as the Bald Runner and I asked them for a pose. These runners are members of the Tutuban Running Club. They told me that my name was announced few minutes before the Half-Marathon started.

As promised in one of my comments, I distributed a Bald Runner’s sticker to each of the runner-blogger who visited/dropped by the booth. My booth had become the official meeting place of the runner-bloggers after road races in Metro Manila.

I was informed by Captain Espejo that some runners donated finisher’s t-shirts after the race. To those who donated these t-shirts, thank you very much!

Road Marshalls Were Great!

On By kingofpotsIn Insights, Jogging, Pictures, Races, Running11 Comments

Araw ng Maynila Half-Marathon on 06 July 2008 at Luneta Park, Manila

I was late for the start of the Half-Marathon Race due to traffic at EDSA and due to my pre-race activities (warm-up & looking for a place to pee) after I arrived at the parking area at the Luneta Park. I thought the Half-Marathon Race would start at 5:30AM after arriving at the starting area at 5:25AM only to realize that there were fewer runners who were waiting at the Starting Area. Once I arrived at the Starting Area, I realized that the runners who were waiting were the runners for the 10K race and some members of the Fort Striders Running Club told me that the Half-Marathon runners had left at about 5:10AM. More than fifteen (15) minutes had elapsed after the start of the race!

I had no choice but to start running and to push the start button of my GF 305. After running for one kilometer, I could hardly see any of the last runner and Roxas Boulevard (going to Pasay City) was free from traffic..and I was the only one running with a race number! I thought of going back to the finish line and declare myself as DNF (Did Not Finish) for being late and later join the 10K runners. But when I was about to reach the area before the Manila Yacht Club & Philippie Navy Headquarters, I could see the blinking lights of the Road Marshall’s car at the corner of Vito Cruz and Roxas Boulevard and I saw a lady runner with a senior runner running together. The sight of the road marshalls and the last runners made me decide to push through with the race. Aside from that, I consider myself as a “road warrior” who never surrender to any fight!

After I passed by the last two runners, I had to depend on the road marshalls which were positioned in every traffic light and street crossing/intersection to ask for the direction and route of the race. I was alone at the busy street of Harrison Road and I tried to maintain my pace. However, when I turned right at Quirino Avenue, I could see some runners staggered along the stretch of Quirino Avenue towards Nagtahan Bridge which were at least one kilometer away.

Road Marshalls were all around the crossings/intersections and along the route and some were on their motorcycles. Some of the road marshalls riding on mortorcycle would escort me after I turned right at Quirino Avenue and after I crossed Taft Avenue. They were really there to help the runners and maintain traffic, holding off the vehicles and giving priority for the runners to pass on busy intersections. These road marshalls really inspired me to continue with the race. They were great!

I thought I was the last runner who started from the Finish Line. But later, at Km #7-#8, Joms of Happy Feet Runners called my attention as he passed by. He started the race way much later after I left the starting area. He is really a strong runner!

Slowly, I had to overtake most of the runners along the way and was comfortable going through those bridges at Santa Mesa and Nagtahan. I was maintaining a sub-6-minute pace per kilometer up to kilometer # 12, but for the rest of the way up to the finish line, I started to reduce my pace due to the heat of the sun and it also made my body asked for more hydration. I was glad I had my Nathan Water Belt with me and had, from time to time, my staff giving me additional Propel Drinks along the way. Some of the runners complained of lack of water stations from the Nagtahan bridge up to the Finish Line and my staff was able to share some of my prepared water supply to some of the runners.

These runners on my back were some of the runners I passed by along the way. I was wearing an orange The North Face (TNF) shirt and my first time to use my ASICS Gel-Kayano 13 running shoes to a road race. The shoes is very comfortable and stable. I intend to use it for my San Francisco Marathon and Bulldog 50K Trail Run in Calabasas, California next month.

At this point, my pace became slower because of the heat of the sun but I ried my best to overtake and leave these runners!

I overtook the lady runner at the back when we were about to reach the Intramuros area. I was trying to catch up with a younger runner at this point but he was too fast.

I tried to smile at the Finish Line but my mind was pre-occupied with the thought of drinking a bottle of ice-cold bottled water once I get out from the chute. I was glad I finished the race.

I was able to overtake more runners on the last two kilometers before the finish line and my time on the last kilometer slowed down because of the heavy volume of traffic infront of Manila Hotel. I finished the race in 1:53:39 hours but my GF 305 registered a distance of 19.5 kilometers. I knew I would be able to improve my finish time from the 8th DND-AFP Gintong Pangarap Half-Marathon if only the race organizers were able to measure the route properly.

These were the data I gathered from my GF 305:

Distance—19.5 kilometers       Time—1:53:39 hours

Average Pace—5:51 mins/km           Average Speed—10.3 kms/hr

Maximum Speed—15.2 kms/hr        Total Calories—1,445 cal

Average HR—160 bpm                      Maximum HR—168 bpm

Total Ascent—918 meters                Total Descent—909 meters

My pictures with the “Friends of the Bald Runner” will posted tomorrow.

Update: Project Donate A Shoe (June ’08)

On By kingofpotsIn Jogging, Pictures, Running, Sports Program9 Comments

The Project Donate A Shoe is now under the auspices of the “Bald Runner’s Events” which is now a duly registered entity which has a license to operate from the Department of Trade and Industry (DTI). Capt Ferdie Espejo came up with a new tarpaulin background of our booth, which you see in the background on all the pictures taken. Captain Espejo will be my frontman and associate in this understaking.

Last Sunday, we have launced also our Project Donate A Shirt, which will become as a repository of all donated old, used, and new Finisher’s T-shirts, from runners which in turn to be donated to families residing on Gawad Kalinga (GK) communities in Metro Manila and to other victims of disasters and calamities in the country. 

Hereunder are some of the pictures of our good donors and recipients of these projects. Continue reading “Update: Project Donate A Shoe (June ’08)” →

18K Run @ BHS Loop

On By kingofpotsIn Jogging, Runners' Training, Running2 Comments

Instead of running along the International School Road, I decided to run at the Bonifacio High Street (BHS) Loop for my tempo run. I had my car parked at the B-3 Parking Area and it became my water station as I left my water supply inside my car.

I started my run at 6:43PM along the BHS Loop going against the traffic at the asphalted road. I started to see some individual runners, male & female, along the said route. I forced myself to drink water every time I finished two rounds of the loop which equivalent to 2.5 kilometers.

I was wearing an all-white running gear which was a combination of a Speedo shorts, Bench muscle shirt, The North Face Flight Series Cap, and ASICS Gel-Kayano 13 running shoe, which was almost the same as my running gear when I posted my first running picture in this blog. This was a part of the pictures taken during the 1st City of Angels Half-Marathon in Los Angeles last December 2006.

When I was about to complete my fifth (5th) round, I met a group of runners and I saw The Bull Runner at the middle of the pack and I started waving my hand and calling her name. She was surprised to see me. When I met her group at the other side of the BHS Loop, I joined her and had to reset my watch. I was able to run already a distance of 6.25 kilometers when I joined her. I think I was able to chat with her for about 250 meters and she introduced me to Coach Igge who was also running with her.

I had to peel off from the group when I realized that The Bull Runner was taking the “smaller loop” and resumed my pace. The brief run and chat with The Bull Runner was enough to know that she had recovered already from her injures. I was able to see Marga running along with friends at the bigger loop. I saw also BenChan who was so fast in his pace. Another group of runners were also busy doing their warm-up and stretching at the corner of the parking area beside the Fully Booked Store. I made another three rounds on the big BHS loop before I made some adjustments in my route and expanded the distance and came up with an “extended Loop” around BHS where the route was not busy with vehicular traffic.

I finished 12.5 kilometers at 8:45PM and I could only see one male runner (in black) doing his workout around the BHS big loop and it started to shower. 

Overall, I finished 18.75 kilometers in 1:50:48 hours.

More Pictures @ 2nd Mizuno Run

On By kingofpotsIn Jogging, Pictures, Races, Running11 Comments

These pictures were taken after the 2nd Mizuno Run last 29 June 2008 at The Fort.

 I felt I was a Commander with this pose while talking with Prometheus, High Altitude, and The Looney Runner after the road race. These are the famous runner-bloggers today among the male runners in the country.

 Another pose with (from my left) High Altitude, The Looney Runner, PrometheusCometh, and DATC.

 I call/named these two runners as “Scout Rangers” as they don’t leave each other during the 8th DND-AFP Gintong Pangarap Half-Marathon.

 Totoy Santos of Happy Feet who was proud of wearing his Finisher’s T-shirt in the All-Terrain Trail Race where he won as Champion in the 12K Trail Run. Congratulations, Totoy!

Passion Runner with Lester and Friends. They are behind the Project CHK at the University of the Philippines.

The Rush Girls and the Bald Runner. The runner on my right was a recipient of a running shoe donated by one of the more blessed runners.

These couple came to the Bald Runner’s Booth for a pose.

 A pose with Banana Running, Mesh, and The Loony Runner.

“Thank You, Mr Dayrit” (The Olympic Movement In The Philippines: The Book)

On By kingofpotsIn Insights, Jogging, Runners' Training, Running8 Comments

I posted an article requesting some help from my readers/visitors which was entitled, “Help Me On This” on insights about the national sports program of the country and the functions of each of the sports entities like the Philippine Sports Commission, Philippine Olympic Committee, DECS, and other sports federations/organizations last 24 May 2008. Councilor Doray Delarmente of Quezon City was the only one who made a comment on this post and she was talking about what office or institution/entity who was responsible in the conduct of the Palarong Pambansa and she admitted that she does not know the relationships of the other sports groups and institutions. I can also surmise that the other readers who did not make any comment/s about the post do not know also the present sports set-up/organization and sports program of the country.

Three weeks ago, I found a book at National Bookstore entitled “The Olympic Movement In The Philippines” by Mr Celso Limjuco Dayrit, appointed as the Commissioner of the Philippine Sports Commision during the incumbency of former President Fidel V. Ramos. This book had been very helpful in answering my questions on the functions of each of the sports entities in the country and the prevailing situation of our national sports program. Continue reading ““Thank You, Mr Dayrit” (The Olympic Movement In The Philippines: The Book)” →

Late Afternoon Runs

On By kingofpotsIn Insights, Jogging, Runners' Training, Running20 Comments

I started to have my late afternoon runs last Monday, a day after I finished the 2nd Mizuno 15K Run, on the road that extends from Market! Market! and Serendra towards the old Gate 1 of Fort Bonifacio. I will simply call this road as the “International School Road”. I usually start at the crossing near the old Gate 1 and run slightly uphill towards that artificial water falls (One World Church/Ministry) at the corner across the children’s playground of Market! Market! One-way distance of this route is 1.25 kilometers.

Upon reaching the corner at One World Ministry, I have to go back again to where I started. However, the uniqueness of this running workout was that I was not running on the pavement/asphalted road. I tried to run on the sides of the road which are covered with grass and follow small “foot trails” used by people walking along the sides of the road. Continue reading “Late Afternoon Runs” →