Waldemar Cierpinski in the last 200 meters of the 1980 Moscow Olympic Marathon where he won his second consecutive Gold Medal with a time of 2:11:03. (Note: Cierpinski was wearing a thin-sole Adidas Running Shoes)
How I wished I could have those strong and powerful quadriceps!!!
I ran 1:40:00 last Saturday morning (10 November ’07) from my Camp to Jamindan-Mambusao Boundary in Capiz. The distance we ran was about 16-17 kilometers. It was a nice hill and long & slow distance workout for the weekend. I am escorted by my security personnel, eight years younger than me. I am sure the NPAs had seen us, as these places are NPA-infested areas!
Hereunder are the famous lines or reasons every runner/marathoner says when he/she does not attain his/her goal or DNF in a marathon race:
1. I did not train hard. I ran lesser mileage in practice this time.
2. I had an injury. I was in pain.
3. I should have used my other running shoes.
4. The marathon organizer “sucks”.
5. I did not have time to practice.
6. I had stomach cramps…I have cramps on my legs
7. I did not have much “speed runs” and “fartleks”.
8. I did not have my “second wind”. My “second wind” came very late.
9. I was wearing the wrong runners outfit. My singlet keeps on rubbing my arms. My shorts keeps on rubbing my groin area.
10. I was not able to have my “carbo-loading” yesterday.
11. I was not able to have my bowel movement before the race.
12. I started with a faster pace on the first half of the marathon. I should have started slowly and then picked-up my pace on the second half.
13. The weather is hot. The race should had started earlier than what was scheduled.
14. The air is polluted. I could hardly breath.
15. The race organizers lacked in the number of water points along the route.
16. I was not able to sleep soundly last night.
17. I joined the race not to compete, but to finish it.
18. I forgot to cut my toe nails before the race. My small toe nails are touching the edge of my shoes’ uppersole and it’s sore!
19. I just recovered from colds/flu/coughing last week/few days before the race.
20. I can’t control myself, I had sex with my wife/girlfriend or husband/boyfriend last night/two nights ago!
21. I should have my body massage two days before the race.
22. My biorythym is low this week.
23. I guess, I overtrained and was able to pass through my peak period.
24. It’s okey..this is just a preparation and part of the training for the next race. I will have a better PR time next time.
25. I need to have more strengthening workouts at the gym.
26. I should drank more energy drinks along the way.
27. My running shoes is heavy. I have to buy a lighter shoes immediately.
28. I used the wrong socks for today’s race. I got blisters on my foot.
29. I should have trained more days in altitude training or in Baguio City.
30. I forgot to use my Ipod! I was listening to a “wrong” list of songs/music.
31. I reached the “wall” too early. I reached the “wall” at mile/km #____and I started to walk.
32. The marshalls could hardly control the traffic at the intersections. I slowed down in every intersection.
33. The food at the “carbo-loading” activity was “garbage”!
34. I forgot to start my stop watch at the starting line. I did not know my exact pace every kilometer.
35. I am still heavy. I need to reduce some more pounds from my weight.
36. I should had warmed-up properly.
37. I need more stretching exercises before the race.
The first world’s elite marathoner that I’ve seen in person was Waldemar Cierpinski of East Germany and I consider him as my No. 1 Olympic Champion for the Marathon up to this time.
In Montreal Olympics in 1976, he defeated Frank Shorter, the defending Gold Medalist in the Tokyo Olympics Marathon in 1972, in the last three miles of the race with a time of 2:09:55. In the Moscow Olympics in 1980, he won again after outsprinting Europe’s Marathon Champion Gerard Niboer of Netherlands in the last few miles of the race with a lead of 17 seconds. He finished the Moscow Olympics Marathon Race in 2:11:03. He duplicated the feat and record of the legendary Abebe Bikila of Ethopia for winning two consecutive Olympic Marathons. Up to this time, the record wins of these two elite marathoners are not yet erased.
Cierpinski joined the 1982 Manila International Marathon which to my experience and opinion was the “golden age” of marathon running in the country. I really don’t know how much money did the organizers or the government at that time paid for the “fees” for his attendance to the race. But looking at him at the starting line was already a strong motivation for me to run more marathons in the future. At that time, he was 32 years old as he was two years older than me. He is tall with long, lean, muscled legs with thinning hair and smiling face.
After the 1982 Manila International Marathon, I never heard of any Olympic Marathon Champion or World Marathon Champion or any Marathon Champion in any Key Cities of the World’s Marathon Race to have graced or joined/finished our Marathon Race in the country.
On February 1, 1982, I could still vividly recall the smiling face of Cierpinski when I met him alone leading the race along the Guadalupe area in EDSA, to be exact, infront of the Jollibee (now) as he goes back to Ayala Avenue then to the finish line at the Quirino Grandstand. I was then going down towards the Guadalupe Bridge, towards the turnaround point at Ortigas-EDSA Crossing (at Robinson’s Galleria). That was how fast Cierpinski was and how far he was ahead of me! He was running then as if the race was a 400-meter dash when I saw him at that moment. His knees were kicking high infront of him and his feet/heels were almost touching his buttocks! This guy was not a “shuffler”, but a sprinter in a marathon race! Waldemar Cierpinski, the favorite to win, won easily and finished the race in 2 hours 14 minutes 27 seconds. (I did not remember the prize he received.)
In his preparation for the 1984 Los Angeles Olympics, he had participated in marathon races in Japan and in the European Marathon Races with impressive times. If not for the East Germany boycott in the Los Angeles Olympics, Cierpinski could had a chance to win for his third gold in the Olympic Marathon.
The training strategy of this elite runner is long distance but fast runs. In his training practices, his running pace in his longer but faster runs was 3:20 to 3:40 mins per kilometer with a maximum total distance up to 40 kilometers. His long slow distance runs averaged a running pace of 4:00 mins per kilometer. Well, there had been controversies and complaints against him on “blood doping” but nothing had been proven. His past accomplishments were due to hard work and focused training, pushing himself to the edge of his body’s capabilities.
By the way, I finished my second Manila International Marathon in, a slower time than my first one, 3 hours 28 minutes 49 seconds.
Waldemar Cierpinski is still my “No. 1 Hero” in the Marathon Olympics.
“Running Generals” are rare breed of disciplined, consistent, patient, focused and passionate officers of the Armed Forces of the Philippines and the Philippine National Police who take running seriously and part of their daily scheduled regimen. These Generals should not be misconstrued as Generals “running” away from the enemy or “running” away from the battlefield and take the comfort of their “air-con” offices in the General Headquarters or in Metro Manila. These are the real “marathoners”. Most of them finished marathon races in the past and some of them are still adding more marathon races to their personal records even if they are already retired from the service.
I would like to pay tribute to some of the officers of the Armed Forces of the Philippines who later became Star Rank Officers or Generals who had finished marathon races in the past and in the present. Most of them became my models/idols but always my running competitors in road races in the past and some running events during alumni homecomings of the Philippine Military Academy.
Brig Gen Max Bejar, retired, as the Dean of Corps of Professors and Assistant Superintendent of Philippine Military Academy from 1986-1989. In my recollections, he was the first active General who run two consecutive marathons, 1987 & 1988 Pilipinas International Marathon. He was then a Brigadier General when he ran these two marathons. He is tall and stocky guy and finished his first marathon in 5 hours +. He migrated to the United States after his retirement from the service and he is still actively connected with the corporate world.
Admiral Jorge Necesito of the Philippine Navy, retired, as the The Naval Inspector General. He was the former Chairman of the DND-AFP Gintong Pangarap for Marathon for two years until I replaced him as the Chairman almost two years ago. He is one of the few Naval Officers who started running the marathons in the early ’80s.
Brig Gen Antonio Romero of the Philippine Army, retired, as the Assistant Division Commander of the 7th Infantry Division, Philippine Army based in Fort Magsaysay, Palayan City. He finished marathons in the ’80s and a consistent member of the DND-AFP Team for the annual participation to the International Corporate International Run Competition held in Palo Alto, California in the ’80s.
Brig Gen Samuel Narcise of the Philippine Army, still active in the service, presently The Inspector General of the Philippine Army. He finished a number of marathons in the ’80s and early ’90s together with me. He later shifted to badminton and he is now considered as one of the top active Generals in the sports of Badminton.
Chief Superintendent Samuel Tucay of the Philippine National Police, still active in the service, and presently the Director of the PNP Training Command. He is an active marathoner and acts as a Chairman of one of the Federations of Running Organizations in Metro Manila.
Lt Gen Alan Cabalquinto of the Philippine Army, recently retired from the service, and retired as the Commander of the National Capital Region (NCR) Command in May 2006. He was my running colleague/partner in the 2005 Pasig River Heritage Marathon and some of the PAL International Races in the ’90s. We both idolize Dr George Sheehan and exchange notes on running tips, training, and running fashion.
Commodore Vic Agdamag of the Philippine Navy, still active in the service, and presently the Commander of the Philippine Naval Command-North. He finished marathon races in the ’90s and a single-handicapper in golf up to the present.
General Benjamin Defensor, Jr. of the Philipine Air Force, retired, as Four-Star General and former Chief of Staff of the Armed Forces of the Philippines. He finished marathon races in the ’80s and presently holds an Ambassador position for Global & International Counter-Terrorism under the United Nations Organization.
Among these running Generals, only Brigadier General Max Bejar and Lt Gen Alan Cabalquinto were able to run and finish marathon races while they were actively holding the ranks as Generals. Their feat and passion in running marathons were not highlighted by the AFP and the media then but this simple posting on my blogsite will surely put them as part of the history of marathon running among the senior officers of the Armed Forces of the Philippines and the Philippine National Police.
The last 500-meter uphill part of the course!
The finish line…
I started my running at 5:30 AM from my quarters, going outside the camp towards the Poblacion of Jamindan, Capiz. This picture was taken inside the camp on my way back to my quarters. The distance from my quarters to the Brgy Aranda Crossing is 7 1/2 kilometers and I ran it in 40:30 mins. I was running at a pace of 5:24 minutes per kilometer.
I am using my brand new Accel Running Shorts, new cotton singlet/sando from Islands Souvenir which I bought at their store in Bohol Chocolate Hills, my reliable Casio “Sea Pathfinder” Titanium Watch, M716 New Balance Running Shoes, “ONE” Wristband, and my old Fort Ilocandia Golf Club Cap. The Accel Shorts costs me P 350+ and my sando costs me P 250+, cheaper and more comfortable than the Nike Running Apparels.
I finished my morning run infront of my office/Headquarters. From the turnaround point at Brgy Aranda Crossing to this place, I finished in 41:20 mins. The last 1/2 kilometer was a killer due to the steep grade going up the camp. Overall, I ran a total of 15 kilometers for a time of 1:21:50. My average pace was 5:27.3 per kilometer. I did not stop or walk along the way but I had to drink some bottled water while running–when I reached the turnaround point at Brgy Aranda Crossing and at the 2-km marker before reaching the camp.
Source: Association of International Marathons and Road Races (AIMS): RESULTS
26 FEBRUARY 2006: PHILIPPINE MARATHON FOR THE PASIG RIVER
Gripping drama characterized this second marathon edition in Metro Manila. In the midst of the country’s political turmoil, the marathon nevertheless started and ended without a hitch.
The top two men are in-house athletes of the Philippine Army, who, at that time, were under red alert following a Presidential Proclamation placing the entire country under a “State of National Emergency.”
On the women’s side, youth triumphed over experience when Jhoan Banayag, of the University of the East Athletics Team, won over a veteran field which included last year’s winner Maria Estela Mamac-Diaz.
This was the first time, including the first four years when the road race was known as the Pasig River Heritage Marathon, that an international-calibre runner was among the 903 starters. Robert Njoroge Wambugu flew in barely four hours before the gun with little more than a pair of training shoes. Fellow competitor Cesar Bollecer of Direct Link Running Club, showing the visitor the unique Filipino brand of hospitality, exchanged running shoes with him on the start line, but the drama did not end there.
Njoroge, benefitting from his extensive international exposure, immediately took the lead. But after two of the course’s nine bridges, jet lag, lack of sleep and the warm weather began to tell on his legs, allowing the locals to catch up and pull away. Dropping to a 10th-place finish, Wambugu vowed to be back to redeem himself in next year’s edition.
The marathon is an advocacy project of the Clean & Green Foundation Incorporated on behalf of the Philippine Government’s Pasig River Rehabilitation Commission. It seeks to harness the people’s participation in the long-running Pasig River rehabilitation program.
The Pasig River is the Philippines’ most historical and important inland waterway, which runs from east to west dividing Metropolitical Manila into north and south areas. The country’s history in the last 400 years is closely intertwined with the river, spanning Spanish, British, American and Japanese colonial occupations, revolutions, world wars, and local uprisings. Located along its banks are the Filipino’s most historical districts, buildings and sites.
MEN:
1 Cresciano SABAL PHI 2:26:13
2 Bernardo DESAMITO PHI 2:30:29
3 Memerto CORPUZ PHI 2:32:24
4 Regelio de Leon SARMIENTO PHI 2:35:28
5 Rodolfo TACADINO PHI 2:36:02
6 Allan BALLESTER PHI 2:37:00
7 Jujet DE ASIS PHI 2:37:24
8 Michael CANILLO PHI 2:38:11
9 Wilson MANINGKIL PHI 2:39:26
10 Robert WAMBUGU KEN 2:40:00
WOMEN:
1 Jhoan BANAYANG PHI 3:02:37
2 Flordeliza CARREON-CACHERO PHI 3:09:13
3 Ailene TOLENTINO PHI 3:09:28
4 Ma. Estela MAMAC DIAZ PHI 3:09:42
5 Liza DELFIN PHI 3:24:22
6 Merlita ARIAS PHI 3:34:17
7 Mila PAJE PHI 3:37:04
8 Marychiel MINAS PHI 3:41:18
9 Joanne MANANGAT PHI 3:43:58
10 Genevieve DELA PENA PHI 3:44:39
While at home/in my quarters, I always make a habit to do at least three strengthening exercises before taking my shower in the morning, before shower after workouts & practice runs, and before shower before going to bed. These are: Push-ups; Sit-ups (Abdominal Crunches); and Knee bends.
I recommend you start your first day with 20 repetitions for Push-ups, Sit-ups, and Knee bends. On the next day, you add one repetition for each exercise. At the end of the week, you will be able to do 27 repetitions for each exercise. Maintain that number of repetitions for the next week. On the third week, add again one repetition every day and at the end of the week, you should be able to do 34 repetitions for each exercise. Maintain 34 repetitions for the whole fourth week and on the fifth week, start adding one repetition every day for each exercise. At the end of the 5th week, you should be able to do 41 reps comfortable. Repeat the process until you will be comfortable doing as many reps as you can on these three strengthening exercises.
These is my secret training when preparing for my regular Army Physical Fitness Test. Consistently, I have been getting 100% rating on this test. For my age, I should be able to do 65 reps of Push-ups in 2 minutes; 70 reps of Sit-ups in 2 minutes; and be able to run 2 miles (3.2) kilometers in 17:30 in order to “max” the test.
I highly recommend my training for my Army Physical Fitness Test to runners for them to strengthen their legs/knees, abdominal muscles, and upper torso muscles.
Prior to this marathon event, the last marathon race that I finished was the 1997 PAL Manila International Marathon. But in-between these races, I have been joining 10 to 20 K Road Races in Metro Manila.
A collegue of mine who is also a passionate runner and two years older than me, invited and urged me to join the 2005 Pasig River Heritage Marathon seven months before the D-Day (27 February 2005). Because we had been together joining marathons in previous years, I accepted the invitation even if I had a very delicate and sensitive job with hectic schedules to follow. I have to squeeze in at least one hour every day for my running practices in Metro Manila.
My practice runs and schedules were not consistent and I was not making a log/journal of my daily runs. My weekend long runs were limited up to a maximum of 25 kilometers. Basically, I did not follow strictly my past training strategy of building-up strength and resistance by running more distances and logging more miles. I did not had any speed plays/runs. I did not had the chance to run for higher altitude training in Baguio City as my practice runs were limited in Fort Bonifacio, The Fort/Global City area, Camp Aguinaldo and the Libingan ng mga Bayani Grounds.
I had to strengthen my legs and upper body muscles through daily weight training at the Gym by using free weights, Nautilus/Life Fitness Machines, and Yoga sessions. Although I did not had any Personal Trainer, I concentrated my workouts to my buttocks, legs, arms and stomach muscles. I did not use heavy weights as I did not want bulky muscles but I needed my muscles to be toned and stronger. I used lighter weights but with more sets and repetitions. Yoga sessions made me more relaxed and my muscles stretched every after gym workouts.
I know in my mind that I was not after a PR best time for a marathon at this time when I am already old and reaching the age of 53 years old, and after a long lull and absence of serious training and marathon race for the past eight years. I know then that I was courting disaster or encouraging self-inflicted pains to my body after running this marathon. Well, I just simply put in my mind that my goal to run this marathon event is to be able to finish in less than five hours and be able to recover fast without any injuries or encounter any “bad signs/problems” to my body. I just wanted to survive finishing the race with no injuries.
The following are the insights, observations, comments, experiences and recommendations during the said marathon event:
1) The registration fee was P 500.00 and it covered a “carbo-loading” event a day before the race, a Finisher’s T-shirt, and a Certificate of Finishing the Marathon. The “carbo-loading” was done at “The Tent” at The Fort which was scheduled at 5 PM the day before the race day. The “carbo-loading” was not organized and the food was so bad and disgusting that each registered runner was given a small amount of spaghetti in small styrofoam packs. The pasta/spaghetti was not well-cooked. I ended not eating the food as this was my first frustration in the said event. Instead, I went to the nearby Jollibee and ate two (2) orders of Spaghetti w/ Yum Burger Meal.
2) Before the start of the race, a prayer for the runners was led by an “activist-running priest” who was very popular in criticizing the programs and policies/pronouncements of the government and the present administration. I could not see any reason why the organizers would invite this priest to an event which is being fully endorsed and supported by the government through a Presidential Proclamation which was duly signed by the President of the country.
3) The start of the race was delayed by almost 15 minutes. It was scheduled to start at 5:00 AM.
4) The streets/route on the first three kilometers were very dark and could hardly see where your feet were landing on the ground. Some of the street portions near Intramuros were wet and the smell of the surroundings was so bad. I had to run slowly while passing through these places to avoid the slippery ground.
5) Our group and some runners ran an extra two kilometers as we were going to the wrong direction towards the Manila Hotel because we got lost along the way. This was due to the late arrival of road marshalls and no directional signs were seen within the first five kilometers of the course. This really made me angry along the way and it took so much spent energy from me, psychologically and physically. I was cursing the organizers while I was running.
6) Water stations were lacking along the route. I anticipated this problem by bringing some of my staffs to provide me with a handy water jug/s. These jugs are like the ones used by cyclists. They “leap-frogged” from one place to another along the route. There was also this runner who was asking some water from my personal water jug every kilometer that we ran. It really annoyed me while I was at the Makati area.
7) I have observed that most of the “first time” marathoners/runners were wearing belts with small pockets holding small plastic cannisters. Well, I assumed that they were carrying water or energy drinks on their waists. Later, I found out in a Nike Store that this belt is called “Hydration Belt”. I was smiling and wondering why these runners are carrying extra weight on their bodies while most of the experienced runners are trying to be light as possible by buying the lightest running shoes and the lightest running apparel/shorts & singlets..and running socks! These “hydration belts & camelbaks” are highly recommended for long distance practice runs. The weight of the water strengthens the leg muscles and provides immediate replenishment of water loss from the body during practice.
8) I started to have “muscle cramps” on my calves on both legs when I reached the 25 Km marker. I had to walk and jog, alternately from the Guadalupe Bridge going up to EDSA up to Crossing Shaw Boulevard. I reached my “wall” at the 30 Km marker and it was a fight between finishing the race against DNF which I could not accept. From the Bridge along C5 (at the intersection of Shaw & C5) up to the Finish Line at The Fort was the “longest” five kilometers of my life. It took me more than one hour to walk & jog & stretch my leg muscles to finish the last five kilometers of the course. The C5 stretch was the hardest as the heat of the sun was so hot to the skin and body and it was 9:00 AM already. I was glad that I had some members of my staff who provided me with the much needed water to drink and cold shower for my body along this last few kilometers of the course. My dark skin was burned because of the heat of the sun. I should had used and applied a Sun Block before the race.
9) I had to pray, chant, maintain my breathing rythym, think positively that I could finish the marathon, curse the organizers, curse myself for not training so hard and prepared properly as I had done when I was younger, I remember missing my altitude training in Baguio City, thinking of trying to pick up some runners ahead of me whom I could plan as targets to overtake, sometimes think why am I running the marathon…what’s the point?, why am I punishing myself.
10) I could not remember if I was given a Finisher’s Medal after crossing the finish line. I finished and survived the race in 5 hours & 10 mins +. I was short of getting my goal of running the event in less than five hours but I was able to finish the race and to recover so fast that I could have my practice runs again after two days of rest. I had no injuries and body pains after the race. My collegue finished the race thirty minutes ahead of me.
11) This was my first experience to run and finish the Pasig River Heritage Marathon and because of the bad experiences and observations, I promised myself not to run the next edition of the race. So, for the 2007 Edition, instead of running the marathon, I ran the 10K race just to observe and see the top finishers of the Marathon.
12) I recommend that a professional and prestigious race event organizer should manage and administer the Marathon.
I just hope that for next year’s edition of the Pasig River Heritage Marathon, the overall conduct of the race will improve for the best.
Bald Runner 
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