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2nd Week Of Training: Mt Fuji Mountain Race

30 06 2017

June 19-25, 2017

June 19, Monday, was a well-deserved REST Day for me after my weekend “back-to-back” training runs which culminated in a 10.5 mile recon run in Palayan City, Nueva Ecija & Fort Magsaysay. The heat of the sun on those exposed single-track trail put a lot of exhaustion and fatigue to my body system. I usually have a complete rest on this day by eating and having more time to sleep on Sunday and Monday evenings.

This week will be my first full week of training from Monday up to Sunday. On Tuesday, the training schedule was for me to do a 1:30-hour Endurance Run on a trail and I selected my Backyard’s Loop #2 Trail as my course. This course is what I fondly called as the “Brown Mountain” course which is a wide-dirt road and eventually turns into a single-track trail to the foot/peak of Mt Quadrante and Mt Tambong/Mt Maniwalan. I was able to cover a distance of 7.17 miles for 1:31+hours with an average speed of 12:42 minutes per mile. I observed that my run was very comfortable because of the cooler air as I started my run very early in the morning, before the sun rises.

On Wednesday, I had my first “hill repeats” or Interval Training workout. The total time for this workout, to include the warm-up run; hill repeats & rest between interval; and the cool-down run, would result to 1:30 hours. I did my “hill repeats” in a place where the housing subdivision was discontinued and the place was all mine in the early morning as there were no people in the area. It was my first time to feel the shortness of breath and the feeling of being dizzy as if I am going to have a “heart stroke” after I did my 4th repetition. I have to adjust my pace but I tried my best to push harder as I reach the highest elevation/end of my hill repeats in every repetition. I have to bring up my knees higher; swing my arms faster and wider; and breath as hard as I can. The total distance that I covered was 6.78 miles but I felt that I was able to force my heart and lungs to a higher level of exertion than I had before!

2nd Week Mt Fuji Training 00

Endurance Runs @ Backyard’s Loop #2 (Mt Tambo/Maniwalan At The Background)

On Thursday, I had my Recovery Run/Easy Run for one hour where I covered a distance of 5.20 miles. This was done on a paved road where the first half was slightly going uphill and then back to where I started.

On Friday, it was another 1:30-hour Endurance Run which I decided to have at the same course that I did last Tuesday (at my Backyard’s Loop #2). The same as of Tuesday’s run, I have to run up to the mountain for 45-46 minutes and then turn-around towards the starting line for the second-half of my workout. To my surprise, I was ahead or faster by 2:30 minutes when I reached the turn-around point during my run last Tuesday and I just continued my run for more elevation gain for the rest of my time before turning around for my last 45 minutes back to where I started. I was able to cover a distance of 7.63 miles on this workout!

On Saturday, I had my second “hill repeats” session, the same session/workout that I had last Wednesday but the total number of hours for this workout is 2:30 hours. Since it was the schedule of one of my PAU races (Mariveles To Bagac 50K Ultra Run), I have to think of a way where I can insert my training workout while I am supervising this race. Instead of “hill repeats” of going up the hill and then back down the hill, I improvised my “hill repeats” by continuously going up towards the peak or highest point of the course. So, I brought my vehicle to the highest point of the course, parked it, and then I started my warm-up run by going down the mountain for 40 minutes on an easy pace. From the point where I made my turn-around, I returned up to the mountain doing my “hill repeats”. After 1:20 hours, I continued my run and tried to catch up with the runners of my race. After 2:30 hours I was able to cover a distance of 13 miles. Since the road was not as steep as my “hill repeats” on Wednesday, I felt I did not push too hard and felt that I was still strong after the desired number of hours of my workout for the day had elapsed.

On Sunday, the goal was to practice running and hiking on a higher elevation gain for 4 hours which is a good equivalent of “double-traverse” to my Backyard’s Loop #3 (Mt Roosevelt Traverse). It was also a workout to train for my hydration and nutritional needs in longer runs with more elevation gain. I was in the company of PAU runners who just finished in the previous day’s 50K run! We had some rests and “pit stops” along the route but we were able to make it in 5 hours for a total distance of 13.3 miles. It was nice to be back on this course which I missed for the past 4 weeks. We had some delays on our uphill climb due to the growing tall grasses and plants that partly cover the trail. On our way back for our 2nd traverse, the sun was already hot as most of the trail is exposed to the sun. We slowed down due to the heat and I had to submerge myself to a flowing stream, 3 miles before the finish line! We ingested some solid foods and soda drinks at the turn-around point (Mile 6.6).

2nd Week Mt Fuji Training 01

At The Peak Of Mt Roosevelt With PAU Runners

Everyday, I have to force myself to sleep 8-9 hours every night and after my “hill repeats” sessions, I had to take a nap in the afternoon for some rest. My nutrition intake for the week consists of ordinary Filipino foods and fruits.

The following are the totals for this week:

Total Duration (Time): 13:40 Hours

Total Distance: 52.8 Miles/84.48 Kilometers

Total Elevation Gain: 21,795 Feet

Elevation Gain Per Mile: 412.78 Feet

Lace up and go run!

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Race Route: 1st Mariveles To Bagac 50K Ultra Marathon Race

19 04 2016

The race starts inside the Bataan Death March Shrine/Park in Mariveles, Bataan. From the fenced Park/Shrine, runners will exit from the Gate and turn right towards the Highway going to the Poblacion of Mariveles, Bataan.

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Bataan Death March Shrine In Mariveles, Bataan

Runners will go straight along the Highway with the Jollibee and the Municipal Hall of Mariveles on the right and the sea on the left. Runners will run on the street along the sea until they will reach Ricarte Street. Runners must turn LEFT on Ricarte Street, staying on the Left Side of the road.

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Kilometer #1

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Ricarte Street , Then Turn Left

While on Ricarte Street, go North until one has to turn RIGHT towards Barangay San Isidro.

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 Turn Right On This Road

At the end of the Road along Barangay San Isidro, there is a Bridge that is under construction. It is either you follow the Detour or pass in between the Blue Tarp Fence.

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Bridge Under Construction

The picture below shows the road after crossing the Bridge under construction. Take the road on the right which has a Camaya Coast Directional Sign seen on the Left Side of the road.

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After The Bridge, Keep Right

Follow the Camaya Coast Directional Sign up to the Gate of the Resort. The distance from the BDM Park/Shrine to the Gate of the Camaya Coast is 14 Kilometers.

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Follow The Camaya Coast Sign

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Camaya Coast Gate Keep Right

Once the runner reaches the Gate of the Camaya Coast, turn RIGHT after the CAFGU/PA Detachment which is located on the RIGHT of the Road. The entry to the wide dirt trail road will be descending and the dirt road road has a distance of 12-13 kilometres.

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1st Kilometer Of Trail

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At Kilometer 2-3 Along The Trail Road

There will be intersections along the trail portion of the route but there is ONLY ONE Thing to remember—ALWAYS TURN RIGHT!

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First Intersection Keep Right

There are at least two river/stream crossings along the route. One is not too deep but the other one is waist-deep when one has the intention to make a dip into the river. One can cross both streams without ones shoes being wet.

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First Stream Crossing

After the first stream crossing, there is an intersection and one has to TURN RIGHT towards the direction of Bagac.

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Second Intersection, Keep Right

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The View

Some parts of the wide dirt road are under construction and I can predict that this route will be all paved by next year!

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Dusty Road Under Construction

The picture below is the 2nd stream/river to cross but there are already culverts in placed along the flow of the river making us to cross the river with dry feet/shoes.

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2nd Stream/River Crossing

This is the first Kilometer Post that one can see after passing the wide dirt road and it tells that the distance to Bagac is 10 kilometers.

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Km Post 161

If ever you reach this Bataan Death March (BDM) Kilometer Post in Bagac, it means that you covered a distance of 45 Kilometers. One has to pass this Kilometer Post towards the Phil-Japan Friendship Tower and reach the 2nd BDM Post along the Bagac-Pilar Highway from the BDM Km Post 00 and then turn-around back to this BDM Km Post for the Finish.

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Finish Line

There will be two (2) Aid Stations along the route. The first Aid Station will be positioned at the CAFGU/PA Detachment (in front of the Camaya Coast Gate) and the 2nd Aid Station will be located at the DPWH Kilometer Post #161, 10 Kilometers away before reaching Bagac, Bataan.

Elevation Profile Mariveles Bagac

Elevation Profile From Km 0 To Km 45

As shown in the Elevation Profile, the highest elevation is located at the Gate of the Camaya Coast Resort. From there, everything will be descending with some rolling hills up to the Finish Line.

Good luck to all the Runner-Participants!








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