Official Result: 4th Bataan Death March 160K Ultra Marathon Race

On January 28, 2014January 28, 2014 By kingofpotsIn Insights, Jogging, Military, Pictures, Places to Run, Race Results, Races, Running, Running For Cause, Sports Program, Travel, Ultramarathon4 Comments

4th Bataan Death March 160K Ultra Marathon Race (BDM 160)

5:00 AM January 25 To 11:00 AM January 26, 2014

BDM Km Post #00, Mariveles, Bataan To Capas National Shrine, Capas, Tarlac

Cut-Off Time: 30 Hours

Number of Starters: 60 Runners

Number of Finishers: 50

Percentage of Finish: 83.33%

Gun Start @ BDM Shrine In Mariveles, Bataan

1	Wilnar Iglesia (Champion, Course Record)	16:25:32
2	Lao Ogerio (1st Runner Up, Male)	22:48:35
3	July Oconer (2nd Runner Up, Male)	23:05:03
4	Daphne Codilla (Champion, Female)	24:16:44
5	Bong Alindada	24:31:48
6	Ofelia Lorete (1st Runner Up, Female)	24:56:22
7	Emerson Sto. Domingo	25:14:04
8	Lyra Valles (2nd Runner Up, Female)	25:21:31
9	Dante Sagayap	25:54:57
10	Glairold Recilla	25:56:52
11	Carlo Bacalla	26:14:53
12	Sandy Alentajan	26:17:32
13	Gia Estrella (F)	26:33:04
14	Michael Dauz	26:34:52
15	Tess Leono (F)	26:53:32
16	Manny Ocampo	26:53:33
17	Marc Conrad Molina	26:55:14
18	Jon Borbon	27:17:07
19	Sheryl Quimosing (F)	27:20:50
20	Ariel Tuto Aquino	27:37:58
21	Andrew Aquino	27:47:31
22	Dindo Diaz	28:05:22
23	Amos Adalim	28:06:41
24	Dexter Cruz	28:07:50
25	Hermie Saludes	28:14:07
26	Marc Tibo-oc	28:15:04
27	Carlo Gonzales	28:15:25
28	Jerry Peralta	28:20:41
29	Ferdinand Leaño	28:21:28
30	Fernando Sy Jr.	28:21:40
31	Meljohn Tezon	28:26:58
32	Randy Racho	28:29:33
33	Noel Ko	28:30:49
34	Ariel Briones	28:35:56
35	Jerry Yutuc	28:37:28
36	Carl Balagot	28:45:03
37	Peachy Tamayo (F)	28:47:32
38	Christian Oting	28:54:37
39	Johann Marquez	28:59:07
40	Joseph Sibal	29:15:20
41	Jhunbie Serna	29:16:03
42	Marlon Saracho	29:16:42
43	Michael Flores	29:16:58
44	Ejercito Suyo	29:16:59
45	Ryan Sison	29:17:57
46	Chips Dayrit	29:18:50
47	Marlon Ponce Ian Zarate	29:23:03
48	Joel Sison	29:39:06
49	Floydie Lobo	29:41:07
50	Neil Jhamfrens Broncano	29:47:30

Champion & Course Record Holder, Wilnar Iglesia

Wilnar Iglesia & Race Director/Organizer

Congratulations To All The Finishers & Support Crew!

Pictures:

https://www.facebook.com/baldrunner/media_set?set=a.10202456707792658.1073741871.1043179758&type=1

https://www.facebook.com/baldrunner/media_set?set=a.10202472207220134.1073741872.1043179758&type=1

https://www.facebook.com/baldrunner/media_set?set=a.10202472433985803.1073741873.1043179758&type=1

2nd Week Of Training (January 13-19, 2014)

On January 24, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Running Shoes, Sports Program, Trail Running, UltramarathonLeave a comment

January 13, Monday—-Rest Day

January 14, Tuesday: @ Pastolan Trail (Start: 5:25 PM)

Distance—9.8 Kilometers/6.15 Miles

Time—1:42:24 Hours

Average Pace—10:27 minutes/kilometer

Average Speed—5.7 kilometers/hour

Total Calories—491 cal

Total Ascent—507 meters

Total Descent—592 meters

Weather—Cool & Windy

Shoes—ADIDAS Vigor Trail Shoes

Note/Comment: Early Evening Easy Run. Slowed down on the 2nd half due to poor illumination using a handheld flashlight.

January 15, Wednesday: @ Remy Field Oval Track, Subic Freeport (Start: 3:10 PM)

Distance—13.10 Kilometers/8.18 Miles

Time—1:13:11 Hours

Average Pace—5:35 minutes/kilometer

Average Speed—10.7 Kilometers/Hour

Total Calories—886 cal

Workout—4 Kilometers as Easy Run; 5 X 800 meters with 800-meter recovery jog; and then 1 Kilometer as Cool Down. (800-meter time in 4:00 to 4:10 minutes per repetition)

Weather: Sunny & Windy

Shoes: Helios by La Sportiva

January 16, Thursday: Rest Day

30-Minute Stationary Cycling

January 17, Friday: @ Pastolan Trails (Start: 9:44 AM)

Distance—20 Kilometers/12.4 Miles (Easy Run)

Time—3:16:37 Hours

Average Pace—9:49 minutes/kilometer

Average Speed—6.1 kilometers/hour

Total Calories—1,075 cal

Total Ascent—1,257 meters

Total Descent—1,287 meters

Shoes—HOKA One One Bondi Speed

Weather—Sunny, Hot & Windy

January 18, Saturday: @ Pastolan Trails (Start: 9:13 AM)/Easy Run

Distance—26.2 Kilometers/16 Miles

Time—4:48:30 Hours

Average Pace—11:00 minutes/kilometer

Average Speed—5.4 kilometers/hour

Total Calories—1,306 cal

Total Ascent—1,517 meters

Total Descent—1,479 meters

Weather—Cloudy & Windy

Shoes—Helios By La Sportiva

Comment—Slower by 3 minutes from my previous easy run on the same course. Nutrition was perfect and practiced more time to eat while power hiking.

January 19, Sunday: @ BDM Ultra Route From Km #32 to Km #50 (Start: 2:40 AM)

Distance—16.2 Kilometers/10 Miles

Time—2:08:19 Hours

Average Pace—7:55 minutes/kilometer

Average Speed—7.6 kilometers/hour

Total Calories—1,024 cal

Total Ascent—445 meters

Total Descent—463 meters

Shoes—HOKA One One Bondi Speed

Weather—Cold/Night Run

Total Mileage For The Week: 85.3 Kilometers/53.3 Miles

(Note: Data taken from GARMIN FR305)

Pictures Of The Week #22: Colors Of ARC

On January 18, 2014 By kingofpotsIn Insights, Jogging, Pictures, Runner's Fashion/Attire, Runners Accessories, Running, Running Store1 Comment

1st Week Of Training (January 6-12)

On January 15, 2014January 24, 2014 By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, UltramarathonLeave a comment

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

On January 13, 2014January 1, 2019 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Race Results, Races, Running, Sports Program, Travel, Ultramarathon4 Comments

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

Congratulations To All The Runners!

Balke Test

On January 13, 2014 By kingofpotsIn Books, Books On Running, Insights, Jogging, Pictures, Practice Runs, Runners' Training, Running, Sports Program2 Comments

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!

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

Pictures Of The Week #21

On January 10, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Travel, Ultramarathon2 Comments

Little Acts To Nature

On January 9, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Travel, Ultramarathon4 Comments

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

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.

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

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)

On January 8, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Sports Program5 Comments

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

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.

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!

New Year’s Day Run

On January 7, 2014 By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running, Sports Program, Trail Running, Travel, Ultramarathon2 Comments

(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.

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.

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.

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!

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