The Big Dance


Ultra Trail Runners call the Western States 100-Mile Endurance Run as “The Big Dance”. It is considered by many as “the most prestigious 100-Mile trail run” in the world. It is due to the fact that it has challenging qualification requirements for each applicant to meet. If ever one is qualified on these requirements, then you have to go through a lottery process where only about 400+ will be finally chosen to join the race.

Finishing this race in 30 hours, which is the race cut-off time, is already a good performance. But the stronger and faster runners are awarded with the Silver Belt Buckle if they finish the race below 24 hours. And the elite trail runners in the world would always dare to break the existing course record of 15:07:04 hours set by Geoff Roes in the 2010 edition.

Starting Area of the Western States 100 (Photo Courtesy of Jorge Maravilla)

For me and to the rest of the local Pinoy Ultra Runners, this a “dream race”. At my age, I could hardly finish a sub-11 hours for a qualifying 50-mile race; sub-15 hours for a qualifying 100K race; and never experienced finishing a qualifying 100-mile race. I tried to make an attempt two years ago to qualify by joining a trail running event and the training was so hard but I fell short of the WS100 qualifying standards. From there, I was contented to just read about the stories related to the Western States 100 and have a look on the Finish Line which I did last year.

Not to mention the resources needed to train, travel, and qualify for this race, one’s preparation for this race is simply very challenging! If you are a local Pinoy runner intending to join this race, you must be focused to your training, have the resources (time and money) at your disposal, and be able to acclimate to the conditions of the route before race day, which means that you should have trained and be familiar with the route weeks and months before the event.

For this year’s edition which will be held this coming Saturday, June 23, 2012, we are fortunate enough to have a local Pinoy Ultrarunner toeing the starting line in Squaw Valley, California. Attorney Jonnifer Lacanlale, the Course Record holder and Champion of the 2012 Bataan Death March 102K Ultra Marathon Race will be one among the 419 runners in this edition. Atty Lacanlale was picked in the lottery as he qualified for finishing the toughest trail races in the world—The Great North Walk of Australia and the Ultra Trail Mont Blanc (UTMB) in Europe. Consistently being the First “local” Pinoy Finisher in The Great North Walk and the Ultra Trail Mont Blanc (UTMB), he is now considered as the First “local” Pinoy to represent the country in the Western States 100-Mile Endurance Run. And hopefully, the first local Pinoy Ultrarunner to finish the prestigious trail running event.

I give also the credit to a friend of mine, Rick Gaston, whom I consider to be the First Pinoy “non-local” Finisher of the Western States 100, not once but twice! He finished in the 2006 and 2011 editions. I consider him as the fastest and strongest Pinoy “non-local” Ultra Trail Runner in North America today!

It is worthy to note also that there is another Pinoy in the list of starters this coming Saturday. He is Joselito San Gabriel of California. This is a “redemption” run for Joselito as he declared himself as DNFed after finishing more than one-half of the course in last year’s edition.

I wish the best and pray hard for the success and strong finish of Atty Jonnifer Lacanlale and Joselito San Gabriel.

On the elite runners of this race, I happened to meet, talk, and see (in the past) on how the following perform in races: Killian Jornet, Mike Wolfe, Dave Mackey, Ian Sharman, Ryan Sandes, and Jorge Maravilla. But Killian is no longer joining the race due to the untimely death of his running partner, Stephane Brosse, last week during their skiing adventure in Mont Blanc. So, this race will be interesting to the remaining runners that I’ve mentioned above.

I saw how Ryan Sandes ran in some portions of this year’s Vibram Hongkong 100K Trail Run and was able to have a brief talk and photo-ops with him at the Finish Line. The Nepalese runners were running ahead of him about 3/4 of the course but he ran faster on the last 1/4 of the course to finally win and register a course record for the race. He also won the TNF 100K in Australia few weeks ago. Being the course record holder of the Leadville 100-Mile Endurance Trail Run and familiar with races that have “heat conditions”, he could be a strong contender as the Champion in this year’s WS100.

Mike Wolfe, WS100 1st Runner-Up last year, has also a good chance to get the Championship Trophy, to include Dave Mackey, winner of this year’s Miwok 100; and Ian Sharman. But I personally believe that the heat condition on race day will greatly affect their performance.

I happened to meet and talk for a longer time with Jorge Maravilla in last year’s Miwok 100 where we were both served as volunteers. Since that meeting, I have followed his running career as he won as Champion in trail races in California and breaking some course records in the process. Due to his performance, he became as one of the members of the elite Team Salomon. Even if he would be joining this race for the first time, I could see and predict a “top 10” finish for him in this year’s edition.

WS 100 Silver Buckle

How I wish I could be at the Finish Line this coming Saturday or Sunday but my personal schedule won’t allow me. I will just be contented to follow the Live Update through the Internet and hope to relay such information via Facebook and/or Twitter to my Pinoy Ultrarunner friends.

All the best to Atty Jon Lacanlale and to the rest of my friends who will be part of this race on Saturday. Bring home the “Buckle”!

The Road To The 2013 BDM 102 & 160


The deadline in the submission of application to join this race is strictly enforced. For those who were not able to beat the deadline (Midnight of June 15, 2012),  they will not be considered to be invited to join the event.

We have reached more than the allowable limit we have set for the number of runners in this event. As of the deadline, there are 267 runner-applicants for the BDM 102 and another 110 runner-applicants for the BDM 160. Those who have finished a Trail Marathon and Ultra Marathon Events (without finishing a Marathon Road Race) will be considered for the screening process. Definitely, those who have yet to experience finishing an official full Marathon Race will not be considered and invited to join this race.

For the proper implimentation of safety and security for all the participants, we have set a limit of 200 runners for the BDM 102 and a maximum limit of 100 runners for the BDM 160, except for the additional slots reserved for the members of the Armed Forces of the Philippines, Philippine National Police and other security/armed services of the government..

If my proposal to the Armed Forces of the Philippines (AFP), Philippine National Police (PNP), Philippine Coast Guard and to the other Armed/Security Services of the Government to include the BDM 102 in their “AFP-PNP Olympics” Competition will be approved, we have to allow at least 50 additional slots for this race. There will be NO competition among the Armed Services in the BDM 160.

Letters of Invitation will be sent to qualified applicants thru e-mail and/or Facebook starting tomorrow, June 20, 2012. All invited runners should follow the instructions stated therein. These are very simple instructions to follow.

Good luck and train well.

Picture Of The Week #6


Picture Of The Week #5


Random Thoughts (After TD50)


In the United States, June 6 is declared as their National Running Day. In some of my previous posts in this blog, I mentioned about coming up with the same concept in order for the citizens to adhere to a healthy lifestyle by engaging to any kind of sports. The following was the exact words from my previous post:

“It will take a real “sportsman or sportswoman” among our politicians to think and “lobby” for a “National Sports Week or Month”. There is already a party-list group at the House of Representatives which is called “PBA” (Partido ng Bayaning Atleta) but I am still waiting for them to be heard or seen in our national sports endeavors. Well, this could be a good idea for the PSC and POC to indulge if they are really sincere in discovering new “talents” and developing our sports program in the “grassroots”!”

Those people who are responsible in making or declaring a “National Running Day” for the country will always defend themselves by saying that “there is no need for such day or celebration because runners run everyday”!

oooOOOooo

I would like to personally thank those who greeted me on my 60th Birthday through Facebook, SMS, e-mail, and telephone calls. Instead of running for 60K, I was contented to run for 60 minutes on my birthday towards the peak of a mountain. There was no party or grand celebration for this day. I was contented  to just pray that I will have more years to enjoy running on the roads and trails. Finally, I got my Senior Citizen’s Card!

oooOOOooo

Taklang Damulag Ultra Trail Races (TD 100M/50M/50K) will remain to be the most challenging trail running event in the country. It will remain to be a challenge for the hardcore runners. I am proud that the 1st TD 100-Mile Trail Run made those runners who DNFed as stronger, smarter, and faster trail “experts” in their succeeding races here and abroad. It also started a trend of mountain ultra trail runs in the country.

oooOOOooo

I always IGNORE non-ultrarunners who make their opinion and/or observation about the sports I love and promote. Being the Founder and President of the Philippine Association of Ultrarunners (PAU), I should be the one who should be refuting or arguing the statements of these people. But it would be best if these people will accept my personal invitation to join in next year’s edition of the Bataan Death March 102K Ultra Marathon Race which I will send to them on the 4th week of this month. I think eight (8) months will be enough time for them to prepare and train for such invitation.

oooOOOooo

I am happy that more marathon runners are slowly “crossing the fence” to the world of ultrarunning. I am happier that more runners are also shifting to trail running. After posting my “peak bagging” adventures, I’ve observed that my ultra running friends and other runners have started to go to the mountains, too! Some of my friends are wondering why I am always “peak bagging/peak hunting” almost every week. Well, the answer is that I am preparing for my next ultra trail run. It could be before the year ends or finally participate in next year’s TNF 100.

oooOOOooo

I am supposed to join in this Saturday’s San Diego 100-Mile Endurance Run but I missed the on-line registration at Ultra SignUp by a few hours as I did not expect the influx of interested runners. I was surprised that the slots were filled-up as soon as the registration opened. Even if I appealed to the Race Director with an e-mail and FB Personal Message, my request to be included was not granted. Lesson learned: Be fast with your Credit Card and Stick to the Rules and Regulation of the Event!

oooOOOooo

This site will remain as a running blog. More ultra running events here and abroad will be featured in this blog as more of our local runners are interested to know what is happening in the world of ultrarunning. Actually, some of our runners had been consistently joining ultra trail running events outside the country. Jonnifer Lacanlale, Simon Bolivar, Jael Wenceslao, Paolo Osmena, Garry Garcia had been consistently joining ultra running events outside the country and have been our ultra “ambassadors” to represent our country. I have a prediction that more of our local ultrarunners will be following their footsteps in the years to come.

oooOOOooo

Starting tomorrow, June 7, BDM 102 Finisher and ultrarunner Mac Milan will be starting his “multi-day adventure run” from Davao City to Cagayan De Oro City covering a distance of 250+ kilometers. He promised me to have his run “journalized” through a blog and will try his best to update us with his running experience. Good luck and have fun, Mac!

2013 BDM 102 Finisher’s Medals


Starting on next year’s 5th edition of the Bataan Death March 102 Ultra Marathon Race, Finisher’s Medals will have a distinction based on the Official Finish Time of each runner-finisher. The Finisher’s Medals will be categorized into GOLD, SILVER, and BRONZE.

GOLD BDM 102 Medal will be awarded to the runners who will register a finish time of less than 13 HOURS.

SILVER BDM 102 Medal will be awarded to the runners who will register a finish time of 13 HOURS but less than 16 HOURS.

BRONZE BDM 102 Medal will be awarded to the runners who will register a finish time of 16 HOURS but less than 18 HOURS.

Good luck to all the 2013/5th BDM 102 Ultra Marathon Race applicants.

Picture Of The Week #3


(Note: For more pictures of the 3rd T2N 50K Ultra Run, please visit http://www.facebook.com/#!/pages/JAvellanosa-Photography/284963211523134)

Official Result: 3rd T2N 50K Run


3rd Tagaytay-Nasugbu 50K Ultra Marathon Run/4:30 AM May 20, 2012

RANK RB # N   A   M   E T I M E
1 202 Ricarte Dayata (Course Record) 4:03:25
2 165 Roberto Delos Santos 4:21:10
3 160 Enrique Sundiang 4:21:30
4 266 Alfred Ocampo 4:21:48
5 260 Christian Velson Ticson 4:32:59
6 262 Laurencio Ogerio 4:36:25
7 278 Arnold Dimasugid 4:38:15
8 300 Alfred Delos Reyes 4:40:58
9 197 Eugenio Boquio 4:51:03
10 275 Narciso Alipio 4:41:09
11 166 Raul Angolauan 4:41:30
12 273 Gregorio Ocampo 4:43:42
13 198 Roman Mabborang 4:48:13
13 267 Vergilio Leona 4:53:58
15 111 Simon Pavel Miranda 4:57:35
16 124 Danilo Sanchez Jr 5:04:45
17 192 Benedick Balaba 5:04:52
18 77 Raul Tapia 5:12:47
19 329 Jerome Bautista 5:17:11
20 340 James Soto 5:20:59
21 274 Sergio Bandol 5:21:17
22 268 Samson Ocampo 5:22:43
23 298 Gilbert “Jong” Anama 5:23:14
24 359 Almar Danguilan 5:23:52
25 244 Mon Gillego 5:26:55
26 291 Carlito Buenaventura 5:27:01
27 288 Maricar Hiponia (1st, W) 5:27:27
28 214 Elvin Pastorfide 5:27:44
29 362 Sylvia Buendia (2nd, W) 5:29:08
30 332 Arman Jison 5:31:27
31 164 Nilo Lazaro 5:31:30
32 186 Jeffrey Diaz 5:31:32
33 130 Dindo Diaz 5:31:50
34 368 Dante Sagayap 5:34:13
35 367 Ariel Aquino 5:34:13
36 123 Edgar Puruganan 5:37;10
37 369 Nicolas De Leon Jr. 5:38:41
38 157 Ariel Briones 5:40:29
39 295 Mark “Beep Beep” Rodica 5:41:00
40 209 Rex San Pedro 5:41:38
41 225 Jhun Juan 5:42:29
42 333 Marvilito Villareal 5:42:49
43 276 Edwin Gajol 5:44:45
44 357 Rafael Barolo 5:44:56
45 131 Dennis Chavez 5:45:42
46 159 Senen Garcia 5:49:11
47 162 Anthony Corcilles 5:50:52
48 213 Antonio Murillo 5:51:01
49 137 Wendell Salomon 5:52:26
50 138 Sammy Uy 5:52:27
51 88 Chips Dayrit 5:53:15
52 271 Godfrey Gozo 5:53:20
53 222 Jonel De Ocampo 5:54:47
54 153 Darryl Panado 5:55:27
55 218 Roning Avellanosa 5:55:27
56 71 Marc Anthony Tibo-oc 5:56:06
57 86 Daphne Rose Codilla (3rd, W) 5:57:44
58 96 Joseph Pineda 5:58:11
59 290 Calvin John Escandor 5:58:12
60 361 Elaine Araneta (W) 6:00:21
61 226 Obeth Malana 6:01:12
62 277 Roel Olimba 6:01:28
63 251 Jon Las Bruce 6:01:39
64 285 Benjamin Termulo 6:01:48
65 73 Noel L. Ko 6:02:24
66 128 Imelda Laron (W) 6:04:14
67 317 Jerry Peralta 6:04:16
68 108 Zan Cagulangan 6:04:18
69 75 Russel Hernandez 6:07:05
70 355 Ian Francisco 6:07:35
71 299 Victor Verry 6:10:58
72 185 Aldrin Pallera 6:11:17
73 269 Gil Ocampo 6:12:04
74 228 Joel Custodio 6:13:24
75 98 Eligio Sabado Jr 6:14:08
76 103 Andrew Carreon 6:14:08
77 93 Jonnalene Dorin (W) 6:14:14
78 188 Ria Go Tian (W) 6:14:15
79 80 Romeo Santos Jr 6:15:48
80 83 Florencio Sy 6:16:39
81 293 Ernesto Badong 6:17:47
82 309 Edwin Fernandez 6:18:33
83 323 Cherry Jardiniano (W) 6:19:09
84 321 Mark Lester Salvador 6:19:12
85 322 Jay Chavez 6:19:13
86 221 William Marino 6:19:52
87 147 Dianne Palogan 6:20:41
88 227 Ricky Sangalang 6:20:41
89 113 Meljohn Tezon 6:21:14
90 220 Gerry Lita 6:21:19
91 119 Ted Mallen 6:21:21
92 347 Philip Enriquez 6:21:36
93 331 Mateo Borbon Jr. 6:22:20
94 158 Aurelio Dela Cruz 6:22:35
95 311 Werner Cruz 6:22:39
96 132 Karl Reformina 6:23:28
97 163 Dante Caguiao 6:23:52
98 155 Jayvee Pingul 6:23:56
99 224 Nestor Ramirez 6:27:19
100 343 Allan Bulos 6:27:27
101 82 Jay Gaite 6:27:44
102 171 Chaps Grande 6:20:09
103 257 Rodrigo Pagdilao Jr. 6:30:54
104 328 Edgardo Caubang 6:31:26
105 371 Neil Jhamfrens Broncano 6:31:32
106 253 Tess Leono (W) 6:32:07
107 246 Brian Red 6:32:24
108 370 Remelito Brion 6:33:11
109 223 Jay Juanir 6:34:48
110 325 Vincent Rodriguez 6:34:59
111 252 Michael Gapan 6:35:08
112 337 Jason Sison 6:36:55
113 327 Dennis Villanueva 6:36:55
114 175 Jovino Parica 6:40:29
115 156 Herito Briones 6:41:59
116 152 Alexis Huebert Dulor 6:42:03
117 74 Michael V. Chan 6:42:27
118 139 Emmanuel Dayrit 6:44:19
119 94 Roy Ochavo 6:44:30
120 203 Sammy Sagun 6:44:31
121 118 Edrick Nicdao 6:44:33
122 205 Alejandro Diego 6:44:35
123 206 Gary Teves 6:44:43
124 204 Manuel Oyao 6:44:44
125 78 Reynaldo Mapagu 6:44:45
126 170 Japhet Grande 6:45:49
127 100 Janet Maraguinot (W) 6:46:41
128 85 Justine Edward Valderrama 6:48:52
129 104 Ricardo Gabayno Jr 6:49:26
130 372 Joel Sison 6:49:43
131 102 Jenny Capistrano (W) 6:50:01
132 308 Chato Racoma (W) 6:50:02
133 135 Leilani Marie Tan (W) 6:51:09
134 140 Rod Julius Reyes 6:51:15
135 148 Miko Sabado 6:52:01
136 141 Johann Marquez 6:52:46
137 174 Patric Lagman 6:53:21
138 180 Joannie Divina Gracia 6:53:42
139 330 Arman Garcia 6:53:50
140 344 Reinier Ocomen 6:54:30
141 207 Joseph Ryan Serrano 6:55:00
142 161 Ariel Velasquez 6:56:30
143 187 Ponce Bejado Jr. 6:56:33
144 297 Mark Anthony Siege 6:56:38
145 360 Betty Rosario (W) 6:57:00
146 245 Mel Severino 6:57:01
147 248 Chito Carreon 6:57:01
148 346 Bing Baltazar C. Brillo 6:59:13
149 136 Renante Bihasa 7:00:03
150 172 Marc Conrad Molina 7:00:03
151 173 Hermie Saludes 7:00:04
152 350 Marlon Saracho 7:01:28
153 324 Jeric San Agustin 7:03:15
154 258 Annaly Alojado (W) 7:03:47
155 283 Albert Tubera 7:03:48
156 169 Celito Jose Macachor 7:03:49
157 177 Alberto Bordador 7:03:50
158 358 Gilbert Montenegro 7:05:57
159 189 Emerson Go Tian 7:06:05
160 149 Dexter Cruz 7:06:33
161 151 Arnel Distor 7:08:14
162 270 Conrado Teodoro 7:08:17
163 272 Robert Reyes 7:08:19
164 352 Allan Bandiola 7:08:20
165 129 Cris Toledo 7:10:49
166 112 Gerby Yap Liu 7:10:55
167 348 Virgilio Fule 7:11:58
168 116 Henry Garcia 7:12:04
169 117 Emmannuel Silan 7:12:04
170 121 Cecille Garcia 7:12:04
171 313 Leopoldo Esquilona 7:12:11
172 120 Dennis Matias 7:13:59
173 107 Lloyd Chuah 7:14:19
174 254 Choy Zaguirre 7:14:20
175 305 Carl Ocampo 7:14:20
176 345 Derby Canta 7:14:21
177 259 Lent Joseph Evangelista 7:15:48
178 142 Noel Villoso 7:17:02
179 279 Joseph Ronquillo 7:17:20
180 150 Roberto Abad 7:17:20
181 143 Ronaldo Robles 7:17:52
182 365 Rene Villarta 7:18:42
183 105 Dennis Siervo 7:23:03
184 84 Raymund Moncada 7:23:07
185 336 Jose Villanueva 7:24:38
186 364 Leo Hernandez 7:24:45
187 199 Anson Go Tian 7:25:43
188 181 Peterson Ong 7:26:02
189 126 Ronald Nery Astronomo 7:26:06
190 215 Myrel Hugo 7:28:00
191 366 Cholo Reynes 7:28:18
192 312 Raymond Agustin 7:28:28
193 217 Rommel Reclosado 7:28:55
194 219 Nomer Oraye 7:29:20
195 356 Boy Sta. Ana 7:30:55
196 280 Vincent De Lima II 7:32:05
197 89 Jerome Estrada Jamili 7:32:19
198 294 Noel Guevarra 7:32:24
199 125 Christian Francia 7:32:34
200 341 Daryll Timuat 7:36:46
201 284 Marquis Minlay 7:37:10
202 110 Armand Paolo Belen 7:37:53
203 176 Mary Ann de Ere (W) 7:28:26
204 314 Mark Sidamon 7:38:31
205 381 Orlana Ylaya 7:39:59
206 127 Mike Palana 7:41:04
207 373 Daniel Bersano 7:41:05
208 106 Jomelo Zagala 7:41:25
209 247 Ronald Rey Cruz 7:41:34
210 72 Luzel Maria Franco (W) 7:42:46
211 90 Gerardine Kun (W) 7:42:47
212 302 Rodelio Mendoza 7:42:49
213 183 Jeffrey Furigay 7:45:40
214 212 Ceres Nido (W) 7:46:02
215 310 Manny Ocampo 7:46:52
216 320 Joseph C. De Jesus 7:49:35
217 265 Ma. Gina Medes (W) 7:50:29
218 201 Alwyn Sy 7:50:34
219 184 Bong White 7:50:52
220 193 Alden Meneses 7:52:28
221 326 Reijo M. Del Prado 7:52:29
222 114 Jerick Yap Liu 7:52:39
223 306 Lyra  Rosario (W) 7:54:13
224 109 Takumi Reyes 7:54:39
225 264 Jhumbie Serna 7:54:54
226 319 Lorna Vejano (W) 7:54:58
227 318 Wilfredo Adiar 7:54:58
228 216 Dale Hugo 7:54:59
229 304 Leo Cerdena jr 7:55:10
230 256 Anthony Emmanuel Dimaala 7:55:26
231 301 Arianne Ortega (W) 7:55:45
232 144 Roberto Hernandez Jr 7:55:46
233 79 Benson Ray Morales 7:57:17
234 182 Edwina Poraurinanla (W) 7:58:04
235 191 Adrian Florendo 7:58:08
236 351 Larry Daliwag 7:58:13
237 349 Allan Ray Enriquez 7:58:18
238 250 Cyril Paul Magajes 7:58:22
239 281 Rexie Jane Saldivar (W) 8:01:54
240 282 Joesan Matematico 8:02:08
241 97 Donald Ancheta 8:02:25
242 81 Raymond Luis Iti 8:03:36
243 195 Allen Stein Co 8:05:32
244 289 Ian Stevenson Yu 8:06:28
245 145 Hendrick Daveson Or 8:06:33
246 307 Chie Angeles (W) 8:07:30
247 179 Jesse Robles 8:08:11
248 115 Raymund Abenojar 8:09:27
249 339 Allan Flores 8:11:22
250 229 Roger Villareal 8:11:58
251 342 Joannes Del Castillo 8:14:03
252 95 Thea Camua Bartolome (W) 8:15:25
253 363 Marinette Santiago (W) 8:15:36
254 196 Carmelli Ortega (W) 8:16:26
255 338 Lori Llamado 8:19:39
256 190 Boy Alberto 8:21:19
257 286 Edwin Vicente 8:21:22
258 354 Marius Gaius Hidalgo 8:21:46
259 287 Bong Leano 8:29:02
260 315 Angelo Orbase 8:29:30
261 87 King Mark Joefred Patricio 8:29:51
262 335 Michael Banawa 8:30:08
263 334 Dondie Cabatingan 8:30:42
264 303 Eileen Borlaza (W) 8:31:09
265 261 Jacinto Selorio 8:31:44
266 167 Dorothy Delarmante Bagting (W) 8:32:15
267 168 Nemesio Romines  8:32:16
268 263 Richard Toledo 8:37:16
269 133 Francis Dy Chua 8:39:45
270 353 Alexander Pineda 8:47:27
271 296 Mark Christian Siege 8:49:31
272 292 Charlie Ting 8:51:19
273 154 Jayson De Ocampo 8:52:15
274 374 Franciso Tubera 8:52:39
275 316 Joker Carandang 9:01:03

(Note: Runner with Race Bib #334 can contact my staff at 0918-965-9895. Thanks)

Stair Climbing Workout


This is the real stair climbing workout. It is not stair climbing using the StairMaster or any machine at the gym that mimics stair climbing.

Since I’ve been going to the mountains for the past months, I was trying to find out a simple workout that mimics how I would scale on those mountains. Aside from the fact that I’ve been trying to strengthen my quads and calf muscles through squats and lunges and/or stationary cycling, I wanted a short workout that could be easily accessible to where I am staying.

Lo and behold! I thought of doing the stairs where I am staying. I am presently residing in a 8-storey condo with 32 steps of stair per floor/storey and starting from the ground floor up to the 8th floor, I would be able to step on 256 steps. If I do 10 sets or reps, I would be able to make 2,560 steps upward and another 2,560 steps downward! On my average easy pace, I could complete the 10 sets of stair climbing in 1:20 to 1:30 hours!

To make the workout more challenging, I would put on my backpack filled with water bottles and other items inside it that would make it weight to 10-15 pounds or more. I still do a minimum of 10 sets up to a maximum of 20 sets with the backpack. I do this workout twice a week!

This workout makes my quads and calves cry in pain most especially when I incorporate some speed in my steps towards the top floor using my weighted backpack and going down to the ground floor. But I know, this workout will make me a stronger runner and hiker in my “peak bagging” activities.

If you are staying in a condo, you can do this workout once you wake up in the morning or before/after having your dinner! If you are working in a high-rise building, you can do this workout during your coffee break time or during your Facebook time or lunch time.

For more details on this kind of workout, you can check on http://bodybuilding.com/fun/givstrength1.htm

Good luck and see you at the starting line!

3rd Tagaytay To Nasugbu (T2N) 50K Run


The following are the details of this ultrarunning event:

Date: May 20, 2012 (Sunday)

Start Time of Assembly: 3:30 AM

Gun Start: 4:30 AM

Starting Area: Picnic Grove, Tagaytay City (infront of the Development Academy of the Philippines, DAP)

Finish Area: Plaza Roxas, Nasugbu, Batangas (Municipal Plaza Infront of the Municipal Hall)

Registration Period: March 28-May 18, 2012

***NO Registration on Race Day

Registration Fee: P 1,250.00

Registration Center: ARC Manila or Deposit at Bank of Philippine Islands (BPI) Savings Account # 0296-0673-22 in the name of Jovenal Narcise. Keep the deposit slip and bring it to the Starting Area on Race Day.

Cut-off Time: 9 Hours

The following were the past results of this event:

1st T2N/November 14, 2010

2nd T2N/September 17, 2011

See you at the Starting Line!