Movie Review: “On The Job”

On September 11, 2013 By kingofpotsIn Insights, Movies, Pictures, Running1 Comment

When I was growing up, Pinoy movies would be “copycats” of Hollywood Movies, whether they were about love, comedy, horror, thriller or action-filled movies. Action movies would revolve around fighting for justice, revenge, “cowboy” stories, secret agent stuffs with unbelievable gadgets, and lots of fighting, whether they armed or unarmed combat fightings between the main character with the rest of the cast.

Lately, Pinoy movies would deal on love triangle, betrayal of trust, and other social issues prevalent in the country or in any community or society. Sometimes, it would depict a fight or conflict between the rich and the poor families with an ending that gives some moral lesson to the viewers. Whether they are action, thriller, love story, or comedy movies, the viewer can easily depict the ending of the movie.

I think that since the early 70s, I started to draw myself to Hollywood Movies and did not had an opportunity to watch Pinoy Movies. However, I would watch some of the action movies of FPJ where he portrays being a policemen, a soldier, or simply somebody who defends those who are oppressed.

After 40+ years, I was tempted to watch a Pinoy movie.

The movie “On The Job” is completely a different genre of a Pinoy Movie which was brilliantly and perfectly presented from a story that is based on actual events. The movie portrays a “rotten and corrupt” system from the top of the government up to the very basic unit of the society which is the family. In between such spectrum, we have the law enforcement agencies; the prison system; and the convicted felons serving their respective sentences inside the prison. Generally, the story revolves around an old and young prisoners who are “hired contract killers” who could get out and in the prison with ease when they are ordered to “hit” their target.

The “twists and turns” and climax of the story are very jolting to one’s senses and differs from the mind conditioning that we expect for a much favorable ending of the movie. It will keep your mind asking for answers for the “why” such things happened in the movie story. There might some small “flaws” and inconsistencies on the characters and the technical aspects of the movie but they are not significant to affect the general story and message it wants to share to the viewing public.

The movie is simply outstanding and it strikes to the very core of our “problematic” society and corrupt system of governance.

If you ask me why I am doing a movie review in a runner’s blog? It is because the prisoners, with their lack of better nutrition, training, and physical conditioning system, are better RUNNERS and SHOOTERS than the law enforcement personalities portrayed in the movie story.

With the things that are presently happening in the country right now, I just wish that our political leaders and the institutions that are part of the justice and penal system of the country will be able to see this movie and serves as their “mirror” and maybe, do something to correct the “rotten and corrupt” system.

If a policeman would be able to pay for his “banana cue” from a poor lady looking for an income for her family, then, that would be a good start to correct the situation we are in.

Keep on running!

Running With Friends

On September 10, 2013 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Sports Program, Trail Running, Travel, Ultramarathon3 Comments

In my road runs, I find it more relaxing and comforting when running alone enjoying the scenery of the things that I could see along the road. I would concentrate on my running form and let my legs and feet land on the ground as if they are well-oiled machine pumping until I need to slow down my pace or just simply have my walking breaks. In the comfort of road running, everything is automatic and I could cruise along with my comfortable pace.

In my trail runs, I always have the company of one or two of my athletes/”trainees” as my safety runners or pacers. I don’t run along the mountain trails alone and it is my number one rule in trail running. You may never know when shit happens!

Some of my friends started to ask about my “playground” in trail running when I started posting my pictures on Facebook and they showed some interest in trying to find out about the place and experience what it is like to run in such place. Anybody can go to this place as it is open to the public but one needs to inform the barangay or the village that you are there to run or hike.

It took me some time to figure out and discover a trail loop that ends up to a distance of 18 miles or 28+kilometers which could be extended up to 50 kilometers. But the 18-mile loop is already a very challenging route that would take me 6 to 6 1/2 hours of pure trail running. How I wish I could get the correct cumulative ascent descent in meters/feet on this course.

I really do not invite runners or my running friends to this place. I let my friends do the initiative to personally contact me through Facebook (Personal/Private Message) or simply send me a SMS if they are interested to join me in my weekend trail runs in this place.

Last Saturday, one of the “usual suspects” in my Ultra Races decided to have his Birthday Run in the company of his friends and some of my ultra friends also contacted me that they would like to join me in my weekend runs. So, on that day, our group consisted of seven runners with one pacer and one sweeper, nine runners in all.

We started the run after breakfast at around 7:00 AM. The first 200 meters of the course is an uphill where nobody would dare to run and I usually use this uphill climb as my warm-up hike. After the first kilometer, everybody would cross a river and all our shoes would be soaked and wet. After crossing the river and with a heavier shoes, the group would start to jog and run for a slight uphill within a single-track trail covered with grass.

The trail is a semi-technical trail where you need to keep your sight on the ground and decide quickly where you would want your feet to land. There are streams to cross and muddy portions where you must avoid or let your shoes be buried in deep mud. There are some dogs and there are some herd of cows and carabaos. The cows, even if they are tied with a rope, would run after us during our runs. The carabaos are more calm when their bodies are completely soaked in some mud pools along the route. Just don’t mind the smell when you pass these mud pools!

We usually reach our first stop after 1:10-1:15 hours of running in a nipa shed/hut with benches around it and the registered distance in our GPS watch is 6.2 kilometers. An antenna (weather or radio signal purpose) is located near the hut. We usually have our first picture taking in this place and spend at least 5 minutes of stay in this place.

From this 1st antenna, we go downhill towards another river and after crossing the said river, it is all uphill again. Once we reach a wider trail road, our next goal to reach is the other antenna which is located 7 kilometers away from the first one which is located in a higher elevation. Hence, I call this trail loop as “Two-Antenna” Trail Loop.

Fresh Coconut Juice In Mang Mario's Farm — Fresh Coconut Juice In Mang Mario’s Farm (Photo By Ronnel Go)

Somebody Is Telling Me Some Jokes! (Photo By Ronnel Go)

After the uphills, downhills and some flat areas, we would cross two big streams until we reach the farm of one of the locals, Mang Mario. This is where we refill our bottles with water; have a taste of fresh coconut juice direct from the tree; hydrate & eat some snack food we carried and another chance to take pictures. I usually talk to Mang Mario and his wife and later give him some packs of “Pentagon” Cigarettes, his favorite brand, and some cash to pay for our coconut fruits before we leave his farm. Well, for the past 2 months that I’ve been dropping by in his farm in my runs, Mang Mario and I became friends and he knows what runners would need when we stop in his place. He would offer his benches for us to sit and order his son to pick some coconuts immediately. This is a result of my “sardines approach” in winning some of my friends in the mountains.

Serious Discussions On Trail Running & Ultras (Photo By Ronnel Go)

After one kilometer of uphill climb from Mang Mario’s place, we would reach the 2nd antenna and the scenery of the place where we came from (1st antenna) is just amazing! It calls for another group picture with the antenna and the grassland/mountains around as background!

The next two kilometers will be steeper climbs until we reach the highest point of the course which is registered at 550 meters above sea level. I consider this place as the halfway/turn-around point of the course. The scenery is getting better as we go higher in elevation and it calls for another group picture! This is where we eat the remainder of our trail foods with some “ice drops” which we call “Joy-Joy”. They give joy for the tongue and mouth because of its sweet and cold taste. They are “life savers” when the heat of the sun is almost under our heads!

Closer View of the Runners (Photo By Roy Garcia)

After 10 minutes of rest, it’s time to go down to a “roller coaster” elevation of hills until we reach the 1st antenna but the place all around are grassland where there are no trees to provide us with cover from the heat of the sun. The distance is 7 kilometers from the turn-around point to the 1st antenna. This is where we fight it out with the heat of the sun, from the hot air and from the heat of the ground with what remains in our water/hydration bottles. This is also a stretch of the course where the runners would race with one another to reach the 1st antenna. Well, I usually position myself at the back of the pack with the “sweeper” behind me all the way to the first river/stream that we crossed! This would prevent the new ones to this course not to get lost when one could not see the runner in front of him.

It is good that the house of one of the “cowboys” or cattle caretakers, which is also a friend that I came to develop and know since I started running in this area, is located near the 1st antenna. This is where we can have our re-supply of water which is enough to bring us to where we started.

From the 1st antenna, everything will be relatively downhill and the distance to the first river is 6 kilometers. Reaching the first river is a relief for everybody. We would check our watches and we could not believe that we spent 6 1/2 hours along the course. We thought that we just spent 3-4 hours of having fun in the mountains! It is in this river that we start cleaning our shoes from the mud; cleaning our feet and legs; and simply soaking our tired legs with cold and refreshing flowing water while waiting for the last runner and “sweeper” to arrive.

My Position With The Group In The River (Photo By Ronnel Go)

Ice-cold Coca Cola drinks would be our initial “prize” for finishing the run and followed with a recovery meal which would also serve as another “carbo-loading” feast for the next day’s long run!

What I like with my running friends when they are with me in my “playground” is that I could not hear any words of complaint from them even when there is an intense heat from the sun in the middle of the day or when the trails are slippery during inclement weather/rainy days where some would fall on their knees or butts.

These runners are “hardcore” and “monsters” on the trails!

If you are interested to experience what these runners went through, there will be a scheduled trail running 101 training camp for a day which is strictly limited to only 10 runners. Further announcements on this event will be made through Facebook.

Keep on running!

Trail Work

On September 6, 2013 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Running, Trail Running, TravelLeave a comment

Most of my training runs are done in the mountain trails with the assumption that the mountains in the Philippines are public domain and owned by the government. Some of the other mountains are declared as National Parks but one could see the lack of administration and governance of these parks. I have yet to see a mountain that is well-managed with trails that are well-maintained.

Trails in the mountains start as footpaths of hunters/locals as they look for food in the forest, whether they are wild animals or wild edible plants or root crops. These footpaths usually become as the “passageway or open canal” for the water that comes from the peak of the mountain during the rainy season. The current of the flowing water going down the slope of the mountain would create a more pronounced extraction of earth from the ground. And the cycle continues with the footpaths of more hunters and the flow of water during the rainy season.

Typical Single-Track Trail In My Playground

Once these trails would widen, they give an opportunity for the locals to bring their domesticated animals where they could feed them with the available grass on the slopes. Some would bring their sleds being pulled by their carabaos or cows to bring cut trees from the forest for the construction of their houses and for fuel in cooking their foods.

Now, these mountains are being invaded by “illegal” settlers where they could start to raise their crops and animals. Worst, if these mountains and trails are the regular route of the insurgents and other bandits/cattle rustlers.

But one thing that I’ve observed in my training along the trails is that there is no accountable/responsible entity that has the job to maintain these trails. It could be the local Barangay unit but it seldom dips its authority in maintaining such trails. The maintenance of these trails are bestowed on the initiative of those locals who have interests in those mountains but not on a regular basis.

What is my point? If one is a regular visitor of a mountain and uses the trail, he/she must be a part in the maintenance of such trail. It is either by volunteering to clean the trail of debris and trash or by preserving such trail by not making another footpath. (Remember that another footpath would result to another “passageway” of water coming from the top of the mountain!)

"Diego Bandidos" As Work Force — “Diego Bandidos” As Work Force

So, for this week, I made a commitment to maintain the trails that I’ve been using for my training. This scheduled trail work will be done once in two weeks in my “playground”. We have started to cut some plants and grasses on the sides of the trails and during the dry season, we will try to flatten the trails and make some of them to be wider. I already bought some tools for this purpose.

"PINK" Color Signature In My Trail Events — “PINK” Color Signature In My Trail Events

Lastly, I placed some pink ribbons as initial markers for the turns and bends along the trail with the hope that my friends will not get lost during their runs. More markers/ribbons will be placed in my future runs in the place.

Keep on running!

Salomon XT Advanced Skin 5 S-LAB Pack vs. Ultimate Direction AK Signature Vest/Pack

On September 5, 2013September 5, 2013 By kingofpotsIn Insights, Jogging, Pictures, Practice Runs, Runners' Training, Running, Trail Running, UltramarathonLeave a comment

Salomon XT Advanced Skin 5 S-Lab Hydration Pack was available in the market (USA) in February 2011 but I was able to purchase it through a friend in Hongkong last May 2012. It costs me $185.00 and up to this date, this item/product is not yet available in the Philippine market.

Since it is a Salomon product, it was used by Kilian Jornet in his previous Champion Finishes at the yearly Ultra Trail Du Mont Blanc 166K Race (UTMB) and met the requirements of the necessary hydration vest and pack for a runner joining the said event. It has an insulated 1.5-Liter water bladder & tube; thermal blanket; whistle; trekking pole strap; and lots of zippered pockets where the bigger pocket at the back can fit a light jacket/windbreaker. It has also two big pockets on each of the front straps which are not symmetrical in placement where additional water bottles could be secured.

With the 1.5-Liter water bladder on the back portion plus additional two bottles in the front pockets, I could carry 2.5 liters of liquid in my trail runs using the said hydration pack. The other 2.5-Liter space is allocated for the zippered pockets where I can stash a light jacket/windbreaker, foods/energy bars, headlight, and gels.

The whole pack weighs at 21 ounces or 593 grams, without the emergency blanket and two bottles for the front strap pockets. But when it is worn with the necessary contents in its pockets, it keeps a very snugged fit to the body with the weight of the pack more concentrated on the upper back/shoulders. The fit to the body can be adjusted by two elastic straps that connect the two shoulder straps.

After more than one year of using it in races and training runs, I can say the following:

1. It is a very expensive buy as compared to the newer hydration vests available in the market.

2. The whole pack (without the accessories & contents) is heavy as compared to other hydration packs/vests.

3. After not using the pack for few months, the zippers on the pockets got stuck and I could hardly open the pockets. Dried sweat and dirt might have contributed to this condition but it took me sometime to figure it out on how to loosen the zippers. If one of the zippers will be broken, it will be the end of this pack.

4. Sometime, I have a hard time “hooking” the two elastic front straps on the edge of the other shoulder strap.

5. There are times also that I would hit the edges of the two bottles placed on the front straps’ pockets with my moving arms while running. Instead of trying to clip my moving arms towards my torso while running, I would open up my elbows outwards in order not to hit the bottles.

Front View Of The Salomon Skin S-LAB Hydration Pack

The front view of the hydration pack would show the two elastic straps with a hook (colored red) on each end. It shows also the two pockets on the shoulder straps which can accommodate 20-oz. or taller water bottles. It is observed that the two pockets are asymmetrically positioned with one another. The pockets are not upright but slightly slanted under the armpits.

Back View of the Salomon Skin S-LAB Hydration Pack

The back portion of the pack shows the big letters of the brand Salomon. The whole pack sits on the back much higher than any of the other brands of hydration pack/vest which a big advantage of this product. There is no “bouncing” feeling of the pack on the body when one is running.

The last advantage of wearing this item is to send a Big Fashion Statement to the other runners, not as a fast and strong runner, but as somebody who can afford to buy what is not available in the local market!

The Ultimate Direction’s Anton Krupicka (AK) Signature Series Hydration Pack/Vest is a “sold-out” item in the USA starting last November 2012 and the next orders available on their Website/On Line would be available on January/February 2013. But Andre Blumberg who joined in last year’s Taklang Damulag 100-Mile Endurance Run (TD100) gave this hydration pack/race vest as a gift last December 2012. Since then, it was my favorite choice in my weekend long runs in the mountains.

This product is being manufactured in the Philippines (but not available yet in the local market) in a place near the Starting Area of the yearly Bataan Death March 102K & 160K Ultra Marathon Race in Mariveles, Bataan. The price is $89.00, a way lot cheaper than the Salomon’s Advanced Skin 5 S-LAB Hydration Pack.

It is the lightest and most “minimalist” hydration pack/vest in the market which weighs 6 ounces/170 grams without the bottles. The pack comes with two 20-oz bottles only. There is no water bladder but the back part of the pack can accommodate a 1.5-Liter water bladder.

Front View: Ultimate Direction (UD) Anton Krupicka (AK) Signature Series Hydration Vest

There are two small zippered pockets on the lower back portions of the pack and lots of more small pockets (4 pockets in all) on the front of the pack. I seldom use the zippered pockets on the back of the pack that can accommodate some energy gels but I prefer to use those small expandable pockets on the shoulder straps for my small camera and gels. I have no problems with the zippers even if the whole pack is dirty for using it almost every weekend without washing it. Most of the pockets’ openings are secured with Velcro strips which are very easy to open & close.

Back View: UD Anton Krupicka Signature Series Hydration Vest

I have never used the back pocket of the pack for a water bladder but I got very favorable feedback from other runners who do such. According to them, it gives them a good balance and nice snugged feeling of the pack with 2 bottles in front and a water bladder on the back. The pack has an elastic rope/string with a hook on the back part which can secure a light jacket or a poncho or a windbreaker.

As compared with the Salomon Hydration Pack, I don’t have any problems with the UD AK Hydration Race/Vest with regards to the movements of my arms while running. The placement of the bottles on the front straps does not even create any “chafing” on my chest or nipples. Even the snap locks on the straps on my chest could be easily “linked” easily even with my eyes are closed.

So, to choose which one is better among the two hydration packs, the Ultimate Direction’s AK Hydration Pack/Race Vest is a winner!

Keep on running!

How To GU Properly

On September 4, 2013 By kingofpotsIn Food & Dishes, Insights, Jogging, Nutrition, Pictures, Runners' Training, Running, Ultramarathon5 Comments

In the past years, I’ve been buying GU Gels by pieces, depending on the distance of the race that I would join. I’ve been conditioned to use GU Gels in half-marathon and full marathon races, taking one gel every hour of the race. I’ve never used gels in my training runs because they are very expensive and it was hard to be accustomed with the best tasting one.

When I started to join ultra marathon races, I was sparingly using the GU Roctance until I completely shifted to solid foods. Since then, I forgot to use these Gels in my training and races.

One Box Of GU Gel (The Thing You Could See On Top Of The Box)

With my new training program which started three months ago, I re-introduced the use of GU Gels in my body system during my weekend long runs but only when I am in the verge of bonking on the second half of my workout. The Espresso Love Flavor is presently my most preferable tasting GU Gel and it gives me the desired energy on the last 1-2 hours of my long runs.

It was only when I bought this preferred flavor in boxes when I read the printed instructions on the side of the box on how to use GU properly.

It states that in one’s training workout/run, the runner must ingest ONE GU 15 minutes before starting the run and then ingesting ONE GU every 30-45 minutes during the run. In order to save my stash of GU gels, I eat solid foods before I start my run and during the first half of my workout. On the second half of my workout, if I feel that I am losing my energy, I would ingest at least ONE GU in order to maintain a strong finish.

The instructions also states that when a runner is going to join a race, he/she has to ingest ONE GU 45 minutes before the start of the race and to be followed by another GU 15 minutes before the start of the race. During the race, the runner must be able to ingest ONE GU every 30-45 minutes.

In my latest ultra road race last Sunday, I made some adjustments with the suggested instructions since I had prepared some Perpetuem Mix and additional solid foods for my additional nutrition. I ingested ONE GU 15 minutes before the start of the race and then ingested ONE GU every hour during the race. I think my regular intake of GU Gels with solid foods and liquid/water provided me the much needed energy to finish strong in the said race.

ONE GU Gel (Espresso Love) has 100 calories in one sachet. If it is taken every 30 minutes, the runner has 200 calories for his energy to burn in one hour which is enough to maintain for a consistent energy for the body.

It took me sometime to experiment on the use of GU Gels for the past months. It is costly but very effective but if you have the desire to finish a race, the costs will be worthy.

Finally, it should be noted and highly suggested that the empty sachets of these GU Gels should not be littered along the course. Make sure to return the empty sachets to the pocket or hydration belt/vest where you stashed them before the start of the race and dispose them later in trash bags/bins at the Finish Line.

Keep on running!

Race Report: Pagsanjan To Majayjay 50K Ultra Run

On September 3, 2013September 3, 2013 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Race Results, Races, Runners' Training, Running, Travel, Ultramarathon4 Comments

I have high respect and appreciation to the members of the OK-OK Runners Family who are very consistent in joining my Ultra Events and it was a personal decision to join their 2nd Anniversary Run which happens to be a 50K Road Race in the province of Laguna, south of Metro Manila. Although I have opted not to join road races for the past months due to my trail running training, it was time to repay this running group/club for their “loyalty” and good friendship and of course, a good opportunity to meet and “engage” with new ultra runners.

Event’s Ads On Facebook

I was supposed to run 17 miles/27.2 kilometers on Saturday and then 14 miles/22.4 kilometers on Sunday as part of my training program on the trails but I had to make some adjustments last weekend. I ran for 6:30 hours covering a distance of 28 kilometers of trails last Friday; rested the whole day of Saturday; and then joined this 50K road ultra race yesterday, Sunday.

What I like with the race was that the organization and race management were outstanding. They followed my Race Rules and Regulations; they have Aid Stations manned by members of Running Clubs who are Ultra Runners; very punctual with the Start Time; and fast publication of Official Result. How I wish all the other Ultra Road Races in the future will follow their “style” and efficiency.

Delivering A Short Remarks After Giving Me A Certificate Of Appreciation (With OK OK Head, Joseph Pineda)

After a short program before the race where the group requested me to have an opening remarks and race briefing by Joseph Pineda aka OK OK Otek, the race started at 4:30 AM at the Municipal Plaza of Pagsanjan. I positioned myself at the back of the pack trying to maintain a slow pace for the first 3 kilometers. Meljohn Tezon, an ultra runner, paced with me but we were silent and did not talk to one another. We were exchanging the sounds of our breaths as we overtook runners along the way. It was a non-stop run/jog except when I would approach my support vehicle to replace my empty water bottle for a new one. At Km #28, Meljohn “surrendered” to my pace and I was running alone trying to catch other runners ahead of me.

A Very Intense Pace With Meljohn (Lake Caliraya On The Background)

Elevation Profile (From Joanne Raquel)

I was actually attacking the uphills and maintaining my running form on the downhills. I did not stop on any of the Aid Stations except for the last one on the last 8K of the course. Support vehicles were not allowed to enter on the said stretch. I started to run and walk from Km 43-47 due to the uphills and intense heat from the sun but I tried my best to reach the turn-around point. From the turn-around point, 2-3 kilometers were downhill to the finish line but I need to fill-up my water bottle on the last Aid Station for my last push.

Smile & Laugh...This Is A Training Run — Smile & Laugh…This Is A Training Run!

Run Efficiently & Maintaining One's Form — Run Efficiently & Maintaining One’s Running Form

Tip: Try To Eat Solid Foods While Running

Who Says That You Can't Wear A Cotton Shirt In An Ultra? — Who Says That You Can’t Wear A Cotton Shirt In An Ultra?

At Km #42, I was ranked as the 12th runner and I was surprised to know about it. On the last 4K of the course, I was overtaken by two runners and I tried to maintain my pace up to the Finish Line. I finished the race in 6:23:21 hours, with the rank as the 14th runner to finish, improving my Tagaytay To Nasugbu 50K Run last May 2013 by 12 minutes. If not for the more challenging elevation profile of this race, I would have targeted a sub-6 hours finish time.

At The Finish Line With The Podium Finishers

I would attribute this improvement with the following:

1. Good nutrition and hydration strategy during the race. Consumed two 20-oz. bottles of Perpetuem Mix; 6 pieces of GU Gel Espresso Love (one GU taken 15 minutes before start time); 4 pieces of Ube Hopia; 1 Liter of Fresh Coconut Juice; 1 Liter of Coke; and 16-oz. of water every 3 kilometers.

2. Slower pace on the first half and then stronger and more consistent pace on the second half of the course.

3. Not dropping by the Aid Stations (except for the last one) and spending not more than 15 seconds in getting what I wanted from my support vehicle and attending to my personal necessity (urinating).

4. Consistent running workouts with at least one day of recovery/rest every week. I was thinking of this race as a validation on the progress of my training program.

5. Running and hiking in the mountain trails as part of my running workout. My finish time for this 50K Race is equivalent to my time to finish my trail running workout in my “playground” with a distance of 28 kilometers.

6. Core workouts and stretching exercises, at least, 2-3 times a week.

At the age of 61, I am happy that I have the speed and strength to finish this race. But my salute goes to the 67-year old ultra runner who finished ahead of me and placed #9 among the 119 runners who finished the race. How I wish I could run that strong and fast when I reach such age.

Congratulations To OK OK Runners Family! Good Job!

Congratulations to the OK OK Runners Family and the Volunteers for an splendid race management and organization. My salute also goes to all the Finishers who endured the challenging route and braving the heat of the sun. And for those who were “baptized” to the ultra running family, I personally welcome you to this noble sports of honest outdoor athletes.

Result of the Race can be seen here: http://www.webscorer.com/race?raceid=12107

I will be back for the next edition of this race!

Keep on running!

Choice

On September 2, 2013 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Travel, Ultramarathon2 Comments

Almost 3 years ago during the Race Briefing of the 1st Taklang Damulag 100-Mile Endurance Run (TD 100) in Fort Magsaysay, I mentioned about having a choice of preference in ultra marathon distance race for a runner. I intimated that a runner must be able to experience a road and a trail ultra race but I went further to suggest that at a certain point in one’s running career, an ultra runner or ultra marathoner must be able to specialize and concentrate in only ONE kind of an ultra event.

This is the very reason why I started to organize the first TD 100 in Fort Magsaysay and the rest is history. For the past two years, only 10 runners have earned the most-coveted TD100 Silver-Gold Buckle.

Going back on my topic. I recalled that I was “baptized” into the world of ultra running with my first ultra race which was the Bulldog 50K Trail Run in Malibu, California. Much to my delight to come up with a trail run in the Philippines, I had some reservations in trying to discover some trails in our mountains and outside Metro Manila. Instead, I took comfort in the conduct of an ultra marathon race on the road. Thus, the Bataan Death March 102K Ultra came into being.

However, my love for the trails was still in my mind and being assigned in Fort Magsaysay during my military days, I made some meetings and coordination with my former Command/Unit which is based in the said camp which resulted with the 1st TD100 Endurance Run.

It was a satisfaction on my part after the first TD100 event was conducted. Local runners have now a choice of being an ultra runner and be able to test his/her limits of endurance in running. For a road ultra, the BDM 160 serves as the goal. For a trail ultra, the TD 100 serves also as a goal.

I firmly believe that these ultra events serve as “jumping boards” for the local runners to prepare them for more challenging ultras abroad. They are more accessible and more economical rather than having your first “hundred” in another country.

As an advise to the younger runners, you have to try what it takes to be a road and trail runner. But in your later part of your running career when you have the speed and strength, I highly suggest for you to go outdoors and into the mountains and concentrate on the trails.

Keep on running!

Stay Calm…Don’t Panic!

On August 30, 2013March 17, 2014 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Trail Running, Travel, UltramarathonLeave a comment

You have been running and hiking for almost 6 hours along the mountain trails and then suddenly you made a wrong turn to a trail that is not a part of the course and then after running for about 400-500 meters or a few minutes from the turn, you realize that you are lost. You begin to panic and feel frustrated. You make a decision and you seem to be confused. In reality, you don’t know what to do!

Such situation always happen in a training run in the mountains which could be easily corrected and solved by other runners within the group. It is also a situation that happens in mountain or ultra trail races.

I always say that it is a normal occurrence when a runner gets lost on a trail during a race and there is no need to complain to the Race Director/Organizer, most specially in ultra distances. In truth, the runner himself/herself should be blamed for his mistake of being lost on the trail.

In my experience as a trail runner, I have followed “common sense” practices for me not to get lost along the trail and if ever I would be lost, there are also suggested things that should be done.

The following are the “preventive measures” to avoid being lost on the trails and suggestions to correct the situation:

1. Don’t attempt to go alone on a trail that you are not familiar with. Register in the Barangay Hall and get a “guide” if you are new to the place.

2. Run with a group and make sure that somebody in the group is familiar with the trails in the area.

3. Inform your family, relatives, and friends about your activity and always make sure that you bring your cell phone with you.

4. You should orient yourself in the place by knowing where are the North, South, East & West directions. Look around and find structures or key terrain features (hill peaks, mountain peaks, forested areas, grassy areas, water falls, creeks, rivers, sea shore, fences, highway or main roads) in relation to the directions. In short, you should know basic orienteering & map reading.

5. If you are in a training run with a group, make sure that you can keep up with the pace with the runner in front of you. Keeping pace with the runner in front of you means that you could see his/her back every turn of the trail.

6. If ever you don’t see the back of the runner in front of you, you can start shouting at the said runner to warn him that you are lost or tell him to slow down. Don’t be ashamed to shout the guy in front of you or to the rest of the group. It would be a smart idea to always bring a whistle in your trail runs.

7. If you are in a middle of a pack and you took a wrong turn and notice that you are lost, you have to re-trace you way back to the exact point or place where you made the wrong turn. Stay calm and don’t panic. Take a deep breath, rest, hydrate and take some food while waiting for the other runners who are running way behind you.

8. If you can not wait for the other runners behind you to arrive, observe your surroundings and try to find out the right trail by looking on the marks of soles of running shoes on the trail. If you can’t see any marks of shoes because the trail is covered with grass, follow such trail for a few meters and you might be surprised that it could be the trail that would lead you to the rest of the runners.

9. In an “out and back” and “loop” courses, find time to observe your surroundings on the first half of the course even if it will make you slower in your pace. Find time to appreciate the beauty of the outdoors and try to absorb them to your mind. On your way back to where you have started, the things that you observed on the first half will come in handy if in case you think you are lost on the trails.

10. If you are joining an ultra trail race, it is highly recommended to conduct a recon of the course by simply walking/hiking through it. Take some pictures of places where there are turns or physical and/or natural features which you can see along the route like streams, rivers, waterfalls, bridges, unusual plants/trees, grasslands, big rocks, rock formations, huts/houses, uphill & downhill sections of the course and most importantly, establish your own “marker” every 10K of the route.

Take Note Of Waterfalls, Whether They Are Small Or Not, Along The Trails

11. In a well-marked trail race or run, shit happens. Surprisingly, markers or ribbons are altered or stolen by locals or people within the neighborhood, mostly by kids who make fun or play with them. Sometimes, there are also (front) runners who would remove them as part of their “collection of souvenirs”. There are instances also that markers are improperly placed along the route. The worst scenario is when these markers become wet due to rains or inclement weather that the color becomes the same with the surroundings, most especially during nighttime.

12. If there is a website of the ultra trail event, study the details posted and confirm/validate them in your recon/walk-through along the course. Some runners would laminate the data of the trail course printed on a piece of paper and had it handy in their pockets or in their hydration vest.

13. If you don’t have the luxury of time to conduct your recon, look for blogs of finishers of this race and you will find a lot of information that would help you to familiarize yourself with the course and event.

14. If you have friends who have finished this race, try to talk to them or contact them through e-mail or through the Social Media platforms. Ultra runners are very helpful to “newbies” when it comes to getting their experiences in finishing the race.

15. You might also consider joining a friend who trains with you in an ultra race to be a participant of the event. Having a partner in training and in a race is more comforting than running alone.

16. Lastly, if you are not well-trained or prepared for an ultra trail race, don’t make an attempt. You will be wasting your hard-earned money and effort.

Keep on running!

Time vs Distance

On August 29, 2013 By kingofpotsIn Insights, Jogging, Runners' Training, Running, Trail Running, UltramarathonLeave a comment

How do you measure or quantify your running workouts? Is it by the time that had elapsed covering the period you started your run up to the time you stop or by the distance or the number of kilometers or miles that you have covered?

When I started to train for my first 10K road race, I followed the first training program that I could read and it recommended running and walking by the number of minutes and later by the hours. As I progressed to train for the full marathon distance, I became aware to count the number of kilometers every running workout that I finish for the day.

When I started to train and run in ultra distances, I became aware of both the time that my feet were on the ground and the distance I would be able to cover within such period of time. I would later determine the average of mileage or number of kilometers that I would be able to cover within an hour or two.

It appears that I could cover an average distance of 7-8 kilometers per hour in my easy long runs; cover 10 kilometers for 65 minutes in my tempo runs; and I could finish the same distance of 10K in flat 60 minutes in my progression runs. These workouts are all done on paved roads with an easy elevation profile.

Trail @ Mt Lukens, Los Angeles, California

However, when I run on the trails, it is an entirely different story and the outcome seems that I am slower. On the trails in my playground in Los Angeles, California, I could cover an average distance of 7 kilometers in one hour because the ground is clean and my foot placement is even on the ground due to the absence of rocks or stones.

As compared with my running in my playground in the Philippines, I could cover an average distance of 6 kilometers in 70 minutes/1:10 hours due to river crossing, varying elevation profile, and technical single-track trail (uneven foot placement on the ground and muddy/wet grounds with grasses). On a regular basis, I’ve been running a trail route that covers a distance of 28 kilometers and I would be happy if I could finish the distance in 6 hours.

Typical Trail In My Playground In The Philippines

With this new training, I have been concentrating on my running workouts by counting the number of hours that I spent along the trails whether I am just hiking, crossing a river, resting for a taste of a fresh coconut juice or running those downhills along the route.

If you are training to become an ultra runner, whether on the road or trail, I highly suggest that you count the number of hours that your feet are on the ground rather than counting the number of kilometers that you have covered. For sure, you will be able to determine if you could finish your targeted ultra race within the prescribed cut-off time.

Good luck on your next ultra race and keep on running!

See The Difference!

On August 28, 2013 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Runners' Training, Running, Trail Running, Travel1 Comment

During my stay with my family in Los Angeles, California, my “playground” for my trail running are the mountain trails of Griffith Park; Verdugo Mountains; Echo Mountain, and Mt Lukens Trails. My daily runs vary from 7 miles (11K) up to 15 miles (24K).

Typical Trail In My Playground In California

The trails are usually wide, clean and dusty. I usually meet hikers and daily cyclists on their mountain bikes on these mountain trails. The elevation varies and very challenging but you don’t have any problems of big rocks, river/stream crossing, or big stones paved along the trails. But because of the nature of the landscape which is considered as desert environment, the place is hot during their summer season and I usually bring a lot of water for my hydration needs. Seldom you could see any streams or rivers or any natural feature where there is free-flowing of water.

There is no advantage of using a specific trail shoes on these mountain trails. I have observed on most hikers/runners on these trails that they are using road running shoes. Sometimes, I use road shoes on these trails and they give me the much needed traction on these trails.

The picture above shows the accumulation of dust that would stick on the back of my legs after my daily workouts on these trails.

As compared to my “playground” in the Philippines, the trails are usually mixture of single-track and slightly wider ones that could accommodate our local wooden sled pulled by carabaos and sometimes, the popularly known “All-Terrain Vehicles” (ATV). The single trails are the results of carabao’s and cow’s established route to the hills and mountains where they could eat grass and some trails would lead to water sources where they could drink or submerged their bodies during hot weather. There are also trails that are established due to the movement or flow of water from the peak of the mountain or hill during the rainy season.

Seldom you could see a well-maintained and well-established trails where the ground is flat, clean and dusty. Single track trails are sometimes covered with grasses and most of them cut through in the middle of tall grasses or what we call “cogon” grasses on the sides of the mountains.

Sticky, Slippery & Muddy Trails Of The Philippines

Worst Scenario....Landslides! — Worst Scenario….Landslides!

During the rainy season (June-October/November), these trails are muddy, slippery, and sticky. It is very appropriate to use trail shoes to prevent one from sliding forward or worse, falling on the ground with your butt.

Streams would suddenly become a river with a strong current during rainy season. It is necessary to run with a companion or bring a rope which can be tied from the point of entry to the river to the other side and used as a “bridge rail” where one could hold so that one will not be swept by the strong current of the water.

It is expected that the muddy soil on the trail would stick on the soles of one’s shoes and would cause you to slow down in running. The added weight of the mud on your shoes would replicate your workout in the gym where your legs would be lifting an addition weight of about 3 pounds. This is one of reasons why I love to run on sticky/muddy trails—it will slow you down but your legs will benefit added weight as if you are doing your strength training in the gym.

There are lots of water streams where one could cool-off their tired legs or simply a good source of water for hydration needs.

But during the dry season, expect these muddy trails to be as hard as an asphalt/paved road but the unevenness of the ground would be very much beneficial in strengthening the smallest up to biggest muscles, tendons, and ligaments of your legs.

Back Of My Legs After Running A Mountain Trail In The Philippines

Thanks to the streams/rivers that I have to cross as I would easily wash my legs before I finally end up with my daily workout.

Now, if you ask me, which one is better—-running in my “playground” in California or in the Philippines? Both are good and the variety of trails works well with me. I would run on the trails in California with a faster time in covering a certain distance but definitely, running the trails in the Philippines would take me a much longer time in covering the same distance.

The most important thing in trail running is one’s ability to appreciate the outdoors, breath unpolluted air, enjoy the scenery and beauty of the surroundings, the challenge of unevenness of the trail, the variation of elevation, “engagement”/talking with the locals, and the joy of running with friends.

Keep on running!

Bald Runner

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