1st Week Of Training (January 6-12)


This is the details of my 1st week of training for the year 2014. It officially started with my “Evaluation Run” on an Oval Track. Mondays are supposed to be my rest/recovery days but I’ve decided to have such “evaluation run” which is the popularly known as Balke Test.

Monday: “Evaluation Run” (Oval Track)

Distance: 5.5 Kilometers or 3.44 Miles    Time: 30 Mins.   Average Pace: 5:27 mins/K

Tuesday: Road Run With Dirt Road

Distance: 10 Kilometers or 6.2 Miles        Time: 57:37 Mins.  Average Pace: 5:45 mins/K

Wednesday: Road Run With Dirt Road

Distance: 11.21 Kilometers or 7 Miles         Time: 1:07:18 Hrs      Average Pace: 6:00 mins/K

Thursday: Pastolan Trails

Distance: 11.9 Kilometers or 7 Miles  Time: 1:41:27 Hrs   Average Pace: 8:35 mins/K

Friday: Oval Track/Tempo Run

Distance: 10 Kilometers or 6.2 Miles  Time: 57:14 Mins   Average Pace: 5:43 mins/K

Saturday: Easy Long Run (Road Run With Dirt Road)

Distance: 16.13 Kilometers or 10 Miles   Time: 1:41:34 Hrs   Average Pace: 6:17 mins/K

Sunday: Easy Long Run (Road Run With Dirt Road)

Distance: 20.1 Kilometers or 12 Miles  Time: 2:17:06 Hrs  Average Pace: 6:39 mins/K

Total Distance: 84.84 Kilometers or 53 Miles

Total Time: 9:12 Hours (approximate)

In my browsing on the Internet, I was able to visit the blog of Sage Canaday, a former elite runner of the Brooks Hansons Distance Project. Sage Canaday was the youngest athlete at the 2008 US Olympic Marathon Trials. He has the fastest American time at the Mt. Washington Road Race and has a course record at the White River 50. In one year and half as an ultra runner, he won 50K, 50-Mile, and 100K ultra trail races.

The following video was taken from his blog and he is here to discuss the importance of marathon speed training in ultra trail races. Enjoy the video.

So, lace up, get out of the door and run!

Official Result: 1st Naic To Nasugbu 50K Ultra Marathon Race


5:00 AM January 12, 2014

Starting Area: Municipal Plaza, Naic, Cavite

Finish Area: Petron Gasoline Station, Nasugbu, Batangas

Cut-Off Time: 10 Hours

Number Of Starters: 34 Runners

Number of Finishers: 34 Runners

Jc Igos (Champion, Male) 5:31:11      
Ariel Briones (1st Runner Up, Male) 6:02:52      
Enrique Sundiang (2nd Runner Up, Male) 6:06:23      
Rico Laplana 6:07:21      
Epoy Poblete 6:17:41      
Jan Imperio 6:19:08      
Paolo Osmeña 6:22:11      
Kenneth De Villa Mañibo 6:45:36      
Moises Moreno 6:50:01      
Enstein B. Calaoa Jr. 6:57:08      
Chips Dayrit 7:08:14      
Darryl Panado 7:08:17      
Emerson Sto. Domingo 7:09:26      
Tess Leono (Champion, Female) 7:09:52      
Werner Cruz 7:12:26      
JJ San Pascual 7:18:36      
Jon Ogsimer 7:20:21      
Gia Estrella (1st Runner Up, Female) 7:21:01      
Jonel Mendoza 7:32:30      
Manny Ocampo 7:34:28      
Mel Severino 7:37:49      
Jerry Briones 7:39:07      
Edgar Borbon Vocal 7:46:34      
Christian Almendrala 7:46:35      
Carlo Contemplacion 7:49:18      
Zaldy Santillan 8:02:46      
Cholo Reynes 8:21:25      
Danny Añonuevo 8:21:34      
Mar Marilag 9:02:47      
Orlando Ylaya 9:23:17      
Nap Ocampo 9:27:24      
Kharl Ocampo 9:27:42      
Arianne Ortega (2nd Runner Up) 9:40:03      
Januarius Padilla 9:40:41      
Leading Runner JC Igos @ Kilometer #15
Leading Runner JC Igos @ Kilometer #15

Congratulations To All The Runners!

Balke Test


After some researching on my running books and on the Internet, I found out that the evaluation run that my coach did to me prior to my speed training 4-5 years ago was the so-called “Balke Test”.

The Balke Test is a way to measure one’s VO2 Max. VO2 Max is the maximal rate at which oxygen can be brought in and used by the exercising muscle. It stands for ” Volume Of Oxygen Uptake” which is simply described as the body’s maximum capacity to transport and utilize oxygen while running. It is expressed in “milliliters of oxygen per kilogram of body weight per minute” If you have a higher number of VO2 Max, the better for you to run faster and more efficiently.

In order for a runner to undergo the Balke Test, he needs an oval track, a stopwatch and a calculator. The following are the steps in undergoing the test:

1. Go to an oval track. After a thorough warm-up, run as fast as you can for 15 minutes, covering a distance as much as possible. Be sure to run on the most inner lane of the oval track as it is measured as 400 meters.

2. Record the number of laps that you have covered plus the extra meters. Multiply the number of laps by 400 meters and then add the extra meters you covered after the last lap.

3. After having the number in meters, convert the number to meters per minutes by dividing it by 15. For example, if you covered 6 laps & one-half, multiply 6 laps by 400, then add 200. The distance covered in meters is 2,600 meters. Divide 2,600 meters by 15 minutes and the result is 173.3 meters per minutes.

4. From that 173.3 meters per minute, the first 150 meters/minute is equivalent to 33.3 ml/kg/min.

5. The remaining 23.3 is then multiplied by 0.178 and added to the base of 33.3. So, going back to our example, 23.3 X 0.178 = 4.14. If the base 33.3 is added to 4.14, the result is 37.44 ml/kg/min or VO2Max.

This means that your current aerobic fitness is 37.44 and it serves as your baseline VO2Max.

In the books “Hansons Marathon Method” & “Jack Daniel’s Speed Training”, you can find chart that would recommend ones target pace in Interval Training, Tempo/Threshold Runs, and Easy Run.

You can apply the Balke Test again on the middle of your training in order to check your progress in terms of your pace and speed to cover a certain distance.

You can also refer additional information on the Balke Test and the recommended paces on your speed training by browsing on Google.

So, lace up, go out of the door and run!

Balke Test On The Oval Track
Balke Test On The Oval Track

(Source: Hansons Marathon Method by Like Humprey With Keith & Kevin Hanson)

Pictures Of The Week #21


Thank You Lord For The Strength!
Thank You Lord For The Strength!
On The Feast Of The Black Nazareth
On The Feast Of The Black Nazareth

DNF @ 2013 TNF Phil 100 Trail Ultra


The first reason why I DNFd in this race was because of my being dumb and hard-headed. In the middle of March of last year, I had a bad slip and fall on a paved road that caused some injuries to my right leg, knee, and head. The trauma that hit my knees to the ground resulted to a pain that made me limp in my walk and run. Despite of what had happened, I joined the Mt Ugo 42K Trail Marathon without any plans of joining it and I was able to withstand the pain on my right knee and was able to finish the race.

Two weeks before the conduct of the TNF 100, while “road testing” my Hoka One One Bondi B Speed, I had another slip and fall and my right knee which was recovering from my previous injury, hit the ground first and the pain I felt during the Mt Ugo 42K Trail Marathon came back. I was forced to rest the following days and prepared for my last recon run on the TNF course on the following weekend.

We were lost during our last recon run one week before the race and I was exhausted and tired. What was supposed to be an easy 20K trail hike, it became a 35K strenuous hike among our group. Being exhausted and tired one week before the race was a Big NO as part of the training preparation for such a very challenging event.

On race day, I was still strong and determined to finish the race when I reached AS1 as I had some “buffer” time on the prescribed cut-off time. While I was on my way to the Philex Ridge, I was still on a fighting mode in the company of Bong Alindada until we reached the Aid Station in Barangay Alang. From that point, everything is a rolling terrain with more declines until one reaches the halfway point along Kennon Road.

From Barangay Alang To Twin Peaks Falls
From Barangay Alang To Twin Peaks Falls

The Barangay Alang to Twin Peaks Falls was my downfall. The pain on my right knee was getting more severe; it was too hot; I was experiencing exhaustion due to dehydration and faulty nutrition; and the paved steep road in going down to the next Aid Station was too harmful to my legs and knees that I had to slow down.

I still have less than one hour as a “buffer” time before the prescribed cut-off time but my rest and eating period were extended as I stayed longer at the Aid Station for my much-needed rest and recovery. My time for my body to rest and recover was very slow as I tried to ingest more solid foods to my body.

I left the Aid Station with a very small margin of buffer time but after hiking for about 500 meters, there was some traffic among the runners along a single track trail due to carabaos staying on the trail. Due to the brief stop, I became lazy but I forced to continue with the hike. As the sun was setting down on the west and getting darker, I finally decided to throw the towel and declare myself as DNF.

For this year, I will be back to finish this race!

Little Acts To Nature


In our trail runs in my “playground” with my training partner, Dannin, we always have something to do for the trail aside from running. It is either we pick-up plastic wrappers of candies or biscuits or cigarettes or any kind of trash; remove dried twigs or branches on the trail; cut grasses and branches that block one’s view of the trail; or clean the waterways in streams and rivers along the way.

Dannin Removing Dried Twigs & Leaves On Waterways
Dannin Removing Dried Twigs & Leaves On Waterways

In our latest run, Dannin and I cleaned and removed the debris/dried leaves that were accumulated on the waterways of the rivers and streams where we usually cross or pass. There were two rivers which we cleaned and it improved the continuous flow of water from the higher ground to a bigger pool where anybody would take a dip or swim.

With the better and continuous flow of water of the river, we are preventing the presence of insects and mosquitoes where they could breed and multiply. It would also prevent the river from overflowing to its banks which would result to flooding in populated areas or for the river to create another waterway which would lead to more erosion of earth and movements of rocks.

Another Stream To Clean From Debris
Another Stream To Clean From Debris

It did not take us for ten minutes to clean each river but such simple and little act to nature would give more protection to the population in terms of preventing diseases (due to the presence of mosquitoes) and maintaining the natural flow of water to the lower grounds, thereby, preventing flooding and erosion.

Deeper, Cleaner Water Pool Where Everybody Would Swim Or Dip
Deeper, Cleaner Water Pool Where Everybody Would Swim Or Dip

If you happen to hike or run along the hills and mountain trails, find time to exert a little time and effort to help and conserve nature.

So, lace up, get out of the door and run!

Evaluation Run (2014)


I remember those days when I was doing my speed training in preparation for my half-marathon & marathon races in 2009. I had a structured training program which was supervised by two running coaches of the Elite Team Bald Runner. Before I was given a speed training program, I was asked by my running coaches to have an evaluation run first. The evaluation run was done on an oval track.

I was made to run on the oval track for thirty (30) minutes with my best effort and from the result of the distance I could cover, my coach would be able to determine my target pace for an intense interval training, threshold/tempo run, and easy run in order to make me run faster in a marathon race.

@ The Remy Field Oval Track, Subic Freeport
@ The Remy Field Oval Track, Subic Freeport

Last Monday, January 6, I did exactly what I did 4 years ago with the purpose of developing more lifts and number of cadence to my knees and feet. I started my run at 8:00 AM when the sun was already high above the horizon. The weather was cool with a moderate strong cold breeze coming from the west which is the location of the sea.

I used the lightest shoe from my arsenal of trail shoes, the Helios of La Sportiva. And running outfit were my regular running shirt and Adidas Running Shorts.

Without much fast runners on the oval track, I positioned myself on the most inner lane of the oval track. I finished my first lap in 2:10 minutes; second lap in 4:11 minutes; and after 4 laps (one mile/1,600 meters), I clocked a time of 8:43 minutes! Not bad!

I started to slow down after I finished 10 laps and fought the need to hydrate myself. At exactly 30 minutes of running, I was able to run 13 laps and 300 meters. I had to walk for another lap for my rest and recovery. The total distance that I was able to cover within 30 minutes was 5,500 meters or 5.5 kilometers. My Average Pace was 5:27 minutes per kilometer.

Still In Good Running Form
Still In Good Running Form

Four years ago, I could run 15 laps plus some change/extra meters. My older age (plus 4 years) had greatly diminished my speed/average pace plus the fact that I’ve concentrated so much in my ultra distance runs and trail running. It is my plan now to make myself to run faster this time by using the result of my evaluation run.

There is a need to incorporate more interval speed training and tempo runs in my ultra trail running. In the meantime, I will have to visit the oval track once a week and do my tempo runs on the trails of my playground. I hope I would be able to lower down my average pace to 5:10 minutes per kilometer in 4 weeks! Of course, I would also tell you what speed training I will do in order to improve my average pace in this blog.

My evaluation run last Monday officially started my training program for my 2014 Ultra Racing Season.

I suggest you can do this evaluation run if you want to know where you want to start to make yourself run faster, whether in trails or in road.

So, lace up, get out of the door, and run!

Lighter Means Faster
Lighter Means Faster

Master The Basics & Do It Every Day


“Master the Basics and Do it Every Day” By Dr. Jason Ross

Note: While browsing on the Internet, I came to reach and read this article. I decided to have it posted in this blog and share it to my readers as a reference or reminder to those who are fond of writing or coming up with their respective New Year’s Resolutions for better healthy lifestyle and outlook in life. I hope my readers will like this article as a guide for their goals in life. Good luck!
I’m a huge fan of Dan John.  He’s a strength coach that has the ability to boil down the fluff and periphery to get to the important, central stuff.  Own the principles, not the methods.  Dan has many books, articles, videos, a lot for free,  all over the Internet.  I would suggest anyone interested in health and strength to take an hour or two and read his stuff and watch his videos.One of the things that has always stuck with me is Dan’s approach to the basics.  Don’t get crazy reaching for the top of the pyramid if your base is not there.
The other point comes from legendary coach Dan Gable who Dan often quotes.  “If it’s important, do it every day.” With that template, master the basics and if it’s important, do it every day, here is my list in no particular order.
1.  Drink water.  Half your body weight in ounces.  Sport drinks don’t count, tea doesn’t count.  Water.  If you drink coffee or pop add another 8 ounces of water.
2.  Don’t drink pop.
3.  Walk.  Try to get 15 minutes a day. Minimum.
4.  Get sunshine.  Have the actual suns rays touch your skin.
5. Get your Vitamin D levels checked twice a year.  Keep your level above 50.  1000 IU for every 25lb of body weight when supplementing.
6.  Lift weights.  Find something you like and do it 2x a week.  I don’t care if it kettle bells, cross fit, powerlifting, bodybuilding or what ever is next around the corner.  The more muscle mass you carry as you age, the more healthy you will be.  Guaranteed.  Carry something, push something, pick something off the floor, pull yourself up.  (colored dumbbells do not count though.)
7.  Floss.  There is a lot of evidence for the health of your gums and the health of your heart.
8.  Wear your seat belt.  ( I stole 7,8,9 from Dan John himself)
9.  Take fish oil.  3-5 grams a day.
10.  Get rid of polyunsaturated oils.  I think this is why most people that adapt a paleo or primal or low carb diet see such improvements.  Unhealthy oils destroy your body.
11.  Be grateful.  Make a mental list or a physical one.
12.  Breath well.  Inhale with the diaphragm.  Exhale.  The ribs should move, not your shoulders.
13.  Stretch the hip flexor and then pair it with a glute activation exercise.  Your lumbar spine will thank you.
14.  Get down on the floor on your back and get back up.  Several times a day.  No particular technique needed.  I’ve lost track of how many patients tell me they fear getting down on the floor for how hard it will be for them to get back up.  Don’t let that happen in the first place.  If you don’t make it a priority, it can be weeks before you have to actually do it.  Think about that for a second.
15.  Eat some vegetables.  Think Rainbow.
16.  Master the hip hinge.  Use it.  When you bend at the hips not the back, you save your back abuse.
17.  Read.  The person that doesn’t read and the person that doesn’t know how, not much difference.
18.  Roll the bottoms of your feet with golf balls.  A lot of fascial lines evolve or cross the bottoms of the feet.  Next time your tired at work or after work, take a few minutes to do this and feel your energy return.19.  Focus on getting some good fat in your diet.  MCT oil, coconut oil, grass fed butter, olive oil, fish oil, avocado, red palm oil, to name a few.20.  Drink Green Tea.  On top of the water you are going to drink.  It’s like amazing for you.

21.  Laugh.

22.  Sleep.  7-8 hours a night.  There is a lot out there these days about how to get by on less, but science doesn’t seem to support that.

23.  Your own personal physical/personal goal.  Find a way to work at it every day.  If you want to write, write at least one sentence.  If you want more mobile hips, do 5 min a day of hip mobility work.  Striving towards something you want every day, builds strength and character.  Lay some ground work every day, it’s the consistency that counts and makes real changes.

This is my list, I think it’s hard to argue with any of them.  What do you want to add?

New Year’s Day Run


(Note: Thanks for reading and sharing my previous post, “Haters”, as it got 1,718 hits yesterday and shared for almost 300 times on Facebook and Twitter. Keep on reading my posts with the hope of being motivated and inspired to run.)

On the first day of the year 2014, I went out for my first trail run workout for the year. In the company of my running partner, Danin, we started our our run at 10:30 AM and it was hot and sunny but the quality of the air is very clean as there were no firecrackers in the mountains where I usually call my “playground”.

The trail was very dry because of no rains for the past weeks in the area. There are parts of the trail that have loose soil that made my run softer and comfortable to my legs and knees. As soon as we reached some higher grounds, I could feel a cold wind that blows behind and in front of us. We did not feel the heat of the sun on the exposed portions of the hills and mountains due to the colder breeze that is coming from the sea and the neighboring vegetated areas.

DSCN4630

It was time also to visit the people who resides along the trails and greet them for the new year. Mang Mario, my friend who has a farm with mangoes and coconuts, was there in house and it is always the place where I would replenish my water supply and take a short rest or time to eat some of my trail foods.

As we left his house, it is the start of the more challenging inclines of the course where we have to reach three peaks which forced us to do brisk/power hike to reach each peak. Once we reach each peak, we continue to jog on vegetated trails and try to watch out for snakes crossing our way. Sometimes, we would see a group of monkeys as we reached the edge of the forest on the nearby higher mountain.

DSCN4637

When we reached the highest point of the course, we had to eat our trail foods which consists of Chinese Tikoy and Croissant from Bread Talk. It was a brief break for us as we were trying to improve our running time to complete the course. Once we finished our snacks which served as our light lunch, we were on our way back to where we started.

It seems the decline and flatter portions of the trail were very easy but the heat of the sun was taking its toll on us. We have to hydrate some more and continue to slog it out with smaller strides but consistent pace.

DSCN4663

Patience, Consistency in pace, Focus and Determination brought us back to the last stream/river we have to cross before we reached our Finish Line. After a few minutes, we reached the place where we started with an improved finish time. It was an improvement and faster by 5 minutes from the last recorded PR time that I had in this loop course and I was happy to have made an improvement and progress.

The loop course has a distance of 26.5 kilometers and we were able to finish it in 4:45 hours. A great improvement since we discovered this route in July last year where we were able to run, hike, and jog through it in 7 hours for the first time.

The conclusion is that I am getting faster and stronger in trail running!

So, lace up, get out of the door and run!

“Haters”


Hater is simply defined as someone who hates someone.

It is the nature of a person or any living thing for that matter to love and hate for something or another person. A hater balances your life when you are loved and adored by other people. So, having said this, it is very normal to have “haters” in your life, whether in the family/close relatives, in groups, and in the community.

Seldom that I could see and any comments in this blog that show hatred to what I am doing and writing about my running and adventures. But I know that there are persons who would comment negatively or simply hate me for what I am doing. And if there is somebody who is brave enough to express their hatred, he or she would not tell his or her true identity. This brings me my first impression about them—They are simply cowards and hiding their true identity.

Let us go now to other Social Networks which are very popular and accessible to everybody. Facebook is becoming the “new blog” for everybody and this is where you could see haters on one’s account or Wall or they simply come up with their own personal account using another “name”, thereby, hiding their true identity.

I really don’t know what is the “end game” or “bottom-line” or “purpose” of these haters on Facebook. Do they want attention? Do they want to entertain their “friends”? Do they want to influence others so that “haters” will multiply a thousand fold? Are they applying “psychological operations”(“psy-ops”) to the one that they hate and to their readers? Do they benefit emotionally and financially on those unreliable information that they expose to their readers & followers? There are so many reasons why they do these things and I can name or mention some reasons for their behavior.

I am not a psychologist or a mind-reader but in my exposure to people during my “school days”, in my professional career, and now in my retirement days among: men and women, educated and uneducated, rich and poor, men in uniform and civilians; I have the following conclusions on these haters:

1. Haters simply ENVY you for what you are and for what you are doing in this part of the world.

2. Haters are simply LAZY. They complain/”whine” and criticize but they don’t have any suggestions or solutions to the things they criticize. Worse, they don’t act or do anything. “Talk is Cheap” is the appropriate reply to these haters.

3. Hater’s life is BORING. They are already comfortable on what they are doing in their daily lives and they are afraid to introduce something into their system. They don’t want change and they don’t have the courage (“balls”) to venture on risky and challenging situations or activities. They are 24/7 in front of the Internet/Androids/Cellphones in order to gather information on their “targets” so that they have something to express their hate on their FB Walls or blogs.

4. They are COWARDS. By simply hiding their true identity, you can immediately tell that they afraid of you once they are exposed.

(My 500-word article has already passed its limit!)

My strategy and action for these haters is to IGNORE them. And the best way to ignore them is to BLOCK them (on Facebook) so that you will never “meet” them again and ultimately, they don’t have access to your Wall/FB Account.

On the positive side, I have learned to love these haters as they give me MORE exposure in the Social Network sites. If they are trying to expose my “darker/worse side” of my life and activities, then their actions and their writings about me would give more “mystery” to what I am doing to the community. As the media would always do and adhere to—“the more controversy & exposure for a person, the better for one’s popularity ratings and memory recall”.

Happy New Year, Bitches!

Remember My Face, Bitches!
Remember My Face, Bitches!