Warning: Heat Stroke!

On February 27, 2009 By kingofpotsIn Insights, Jogging, Practice Runs, Running, Ultramarathon11 Comments

It was unfortunate to know what happened to Jerry aka High Altitude while he was on his way back to Metro Manila after finishing the Bataan 52K “Test Run” whch was held last Sunday from Abucay, Bataan to San Fernando, Pampanga. Due to the help of Jonel aka Bugobugo85 and the rest of his family, he was able to get an immediate medical attention at the Makati Medical Center. Read the rest of Jeryy’s personal account on the said incident at www.highaltitude.wordpress.com.

After consulting with his personal physician, it was found out that Jerry was a victim of heat stroke or hyperthermia. On the last 11 klometers of the test run, Jerry could have asked from the support vehicles of the other runners for Gatorade or water. While running alone on that stretch of the road, I saw the support vehicle of the Power Runners and asked Kevin to fill up a used bottle for water with Gatorade and brought it with me in my run. For the next 6 to 8 kilometers, I sipped the bottle of Gatorade, alternatingly drinking some water from a bottled tucked in on my back with my compression shorts. I really anticipated the heat of the sun on the last stretch by having at least two bottles and two wet-foams with me—one bottle of water tucked on my back; another bottle of Gatorade on my left hand; one wet-foam clipped on the upper back edge of my shirt; and one wet-foam on my right hand which I regularly squeeze to drop some water to my head to dampen my runner’s cap.

I hope the participants of the Bataan 102K Ultramarathon Race on 05 April 2005 will learn a lot of lesson from the experience of Jerry and from my prevous post (Lessons Learned: Bataan 52K “Test Run”). On our part as the Race Organizer, we will make some adjustments and put more Aid Stations with Salt & Salted Crackers/Food & additional Sports Drinks along the route and encourage the runners to carry with them “hydration system” for electrolyte drinks and water during the race.

Lessons Learned: Bataan 52K “Test Run”

On February 26, 2009 By kingofpotsIn Insights, Jogging, Runners' Training, Running, Ultramarathon1 Comment

LESSSONS LEARNED: BATAAN 52K “TEST RUN”
1) Race Strategy—The only “goal” in running an ultramarathon race is to be able to finish the race within the prescribed “cut-off time”. Depending in one’s training and preparation, a runner must be able to determine his average pace and factor in his time for his rest in every Aid Station and time for brisk walking and other interruptions along the race route. In my conversation with Jerry aka High Altitude, I told him about the differences between running a marathon and an ultramarathon race. I would like to share my insights about such differences to my readers. In a marathon race, a runner has a target time goal to finish whether it is sub-3 hours, sub-4 or 5 hours while in an ultramarathon race, the runner has only one thing in his mind—to survive the distance and be able to finish within the prescribed cut-off time. A marathon runner talks and tries to satisfy his programmed split times whenever he reaches the following points—10K, 15K, half-marathon, 25K, 30K, and 32K for his last 10K distance before the finish line while a runner in ultramarathon does not follow any split times along the way. In a marathon race, it is an embarrassing experience if you walk along the route as you need to finish your race within the targeted goal time while in ultramarathon race, incorporating walking in between runs along the route is a “wise move” for every runner. In a marathon race, a runner is expecting to reach his “wall” after running a distance of 32 kilometers for the simple reason that this is the longest distance he had reached in his long steady runs during his training while in ultramarathon, a runner does not force himself to reach his “wall” but instead tries to prevent that “wall” from coming to him.
2) Hydrate and Eat—It is important to drink water or sports drinks along the way. During the “test run”, I always make a habit to sip water from my bottled water every kilometer marker that I reach or pass making sure that I will not experience being thirsty along the way. However, once I reach the Aid Station, I see to it that I drink at least one cup of water or half of the bottled water. During the test, I always eat one boiled egg and one boiled banana every time I stop at the Aid Station making sure that I have a source of energy during the run. Gatorade and Propel Drinks had been helpful for my replenishment for electrolytes and I regularly drink them in every Aid Station. I observed that by eating something, whether it is a boiled banana, boiled sweet potatoe (camote), Sky Flakes Crackers, Cloud 9 Chocolate Bars, boiled eggs, or sports gels/sports bars in every Aid Station, I can run without any feeling of being tired and sluggish. I believe that by regularly eating some solid foods and drinking water in every Aid Station, it prevented me from reaching my “wall” and I did not experience any cramps or soreness on my body for the whole duration of the run.
3) Listen To Your Body—I perspire a lot during my runs and it gives me a warning to drink more water/sports drinks if I observe that I am no longer perspiring. Sometimes, the color of my urine would also determine if I need to hydrate myself. A yellowish color of my urine would warn me to drink more water along the way. If you can’t urinate and perspire for some time during the run even if it hot, it is a sign that your body needs more water and there is a need to drink more water/sports drinks. If you feel some pain in any part of your body, try to observe by slowing down. And if the pain persists, you better walk and observe if the pain will go away. If something happens to your stomach and you need to take your crap, immediately drop by in one of the gasoline stations and use their toilet. If you feel a hot sensation on your head and starting to have a slight headache because of the heat of the sun, take a water-soaked foam/sponge and drip some water on top of your head and let your runner’s cap to be damped/wet as a coolant..
4) Rest But Keep On Moving—You can rest in the Aid Station but keep on moving your legs. You can sit but don’t take so much of your time sitting as your legs would become more stiff after standing from the chair. Try to rub or massage part/s of your legs where there pain or soreness while resting. Also, try to stretch the muscles which you think had contracted in the course of running for some time.
5) Respect The Sun—It was surprising to observe that the sun was on our backs while we were running from Abucay, Bataan to San Fernando, Pampanga. The heat of the sun was our main “enemy” during the run. I had to use my special “bandana” which have some “crystals” in it that expands when soaked in water and have it soaked in cold water every time I reach the Aid Station. I usually tie this “bandana” around my neck when I run with the heat of the sun. Aside from the bandana, I place a water-soaked foam on my upper back to cool-down the effect of the sun’s heat on my back. My running cap with a cover for my nape had also helped me a lot. On the last 15 kilometer of the “test run”, I also use another water-soaked foam to put water on top of my head by slowly squeezing the foam. The cold water doused my head made me more relaxed and focused with a “cooler head”. The use of a sunglass is a must to protect the eyes from the glare of the sun and the road. It also protects the eyes from dusts and debris caused by wind and vehicles passing along the road. The sunglass was also helpful in protecting our eyes when we passed by a burning field where the embers were scattered by the wind and were moving towards the runners.
6) Running Apparel—When dealing with the sun and running in longer duration, I usually use any white long-sleeved performance T-shirt. I have such shirts from NIKE, The North Face, and Patagonia. However, I chose the Patagonia shirt because it is soft and it would easily dry up while I am running. The running cap with a cape on the nape is a must. It was my first time to use a tight compression shorts for an ultra distance and it worked well during the run. However, it was my first time to experience a “burning” sensation on my crotch while I was seated inside the car on my way back to Manila. I guess that my crotch was not fully ventilated while I was running the distance with the use of the tight compression shorts. I never experienced such “sensation” or feeling whenever I use my TNF or Patagonia Trail Running Shorts. I hope to have more time to run under the heat of the sun with the use of my trail shorts in order to validate my observation that such shorts is better when running an ultramarathon distance as it promotes more ventilation to the body. During my dinner-conversation with Ben Gaetos, he observed that some of the runners during the “test run” were wearing dark-colored shirts and some were wearing tight compression pants up to the ankle underneath a running shorts. He advised that runners must be wearing light-colored long-sleeved shirts that do not absorb much heat from the sun and running attire must not be layered. On Running Shoes, for the entire run, I used the ASICS Gel-Kinsei 2 for the comfort and stability of my running feet and it passed the test. I’ve been using this shoe in my long runs, “runabouts”, and midnight to sunrise run and I am satisfied with its performance. I was surprised to see lots of melted asphalt on the outsoles of my shoes which shows how hot the sun was during the run. As for the running socks, my local PUMA thick socks protected my feet from blisters.
7) Safety, Potable Water, Medical Assistance, Manpower, and Logistics Support—As the race organizer, these are the things that should be taken cared of for the benefit of the runners in an ultramarathon event. The race organizer must be able to feel and experience what the participants are experiencing while running the race so that he can predict and anticipate the needs of the runners. There are no frills and festive mood at the start and finish areas of an ultramarathon race. There are no Emcees, no festive music and loud speakers, no balloons, no late registrations and walk-in participants during race day, and no politics involved. What is more important is to support the needs of the runners in terms of food, water, medical support, safety, and motivation to finish the race..
8) Ultramarathon Support Costs A Fortune—Whether you are a runner-participant or the race organizer, managing and running an ultramarathon race event cost a lot of money, time and resources. The participants in last Sunday’s “Test Run” could attest the degree of logistical support given to them just to be able for everybody to successfully finish the run. It is my objective and overall interest to help each one of the participant to finish the ultramarathon event within the required cut-off time of 18 hours on D-Day. Even if I announced that runners must be able to support their own participation for the “test run”, I also prepared the basic support for those runners who did not have any support vehicle just to make the run as orderly and efficient as possible for everybody.
9) “Lapses” and Other Concerns Identified—It was through this “test run” that we were able to identify some lapses and problems in the conduct of the ultramarathon race. We are making some corrections and adjustments to make the needs of the runners more responsive during race day. Much to my desire to require each runner to monitor their weight before, during and after the race to determine if they are losing more water from their body and needs to be hydrated but I was advised by experts that there is no need to monitor each runner’s weight in a 100-Km race. Such medical protocol is usually done in 160-mile or more endurance runs. But just in case, there will be a simple and brief check on the weight of each runner at the starting area and at the finish line to determine if a runner is a victim of dehydration. A reduction of 3% of the runner’s weight at the finish line means that the runner is dehydrated and he needs to drink more water or sports drinks.

“Goma” & Team Bald Runner

On February 25, 2009 By kingofpotsIn Insights, Jogging, Pictures, Running5 Comments

Earlier this month, Richard Gomez, a famous actor in movies, TV, popular product endorser through advertisements, and a sportsman was having his running workout at the ULTRA Oval Track. After his brief workout, we had the chance to greet and talk to him through the efforts of Coach Salazar. I’ve known “Goma” as a Basketball player with other movie stars like Philip Salvador when I was still assigned in the Headquarters Philippine Army. The Philippine Army’s Basketball Team composed of Officers was always engaged in friendly match games with the basketball team of actors at the Phil Army Gymnasium.

As everybody knows, Goma is an athlete and had won medals in Fencing in the National as well as in the Southeast Asian Games. He is also an outstanding golfer who hosts the annual “Goma Golf Cup”. Lately, he is into Baseball. I was surprised to know that he was also a track athlete before as he competed in the sprint events like 100, 200 & 400-meter runs.

I personally told him about the program of Team Bald Runner and our advocacy to promote long distance running in the country. He gave us a word that he will be joining the Team Bald Runner for his training in long distance running.

Bald Runner’s Kids @ Bulldog Trail

On February 24, 2009 By kingofpotsIn Jogging, Pictures, Places to Run, Running, Trail Running2 Comments

My kids, John Paul and Jovelle are starting to love trail running at the Bulldog Trail in Malibu Creek State Park in Calabasas, California. This is my daughter’s first experience in the said trail. Aside from their regular trek to Mt Wilson Trail routes, they have plans to join their first trail race along this famous Bulldog Trail 25K loop. Hereunder are their pictures in last weekend’s run to the said trail.

John Paul & Jovelle at Bulldog Trail-Malibu Creek State Park

The New Warriors Of Bataan

On February 23, 2009 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Running, Ultramarathon10 Comments

6:30 AM 22 February 2009 @ Bataan Death March Kilometer Post # 50 in Abucay, Bataan

All the runner-applicants for the 1st Bataan Death March 102K Ultramarathon Race to be held on 05 April 2009 were asked to join the 52K “Test Run” from Km Post # 50 to the Finish Line in San Fernando, Pampanga as a requirement for each runner in order to orient them on the actual route and have them experience the feeling of running under the heat of the sun and over the “hot” paved/cemented roads of Bataan and Pampanga. The “test run” was announced through my posts at www.bataan102.com and this blog. Other runners reached to them through the words and information from the other runner-bloggers and the “Hardcores”.

As the race organizer for the ultramarathon event, I had to make coordination for the support requirements of this event, to include the conduct of this “test run”. This includes security, logistics, administrative and other miscellaneous requirements. Aside from those runners who have the capability to provide themselves with their own suport system, I also prepared a general support vehicle which served as our “mobile” Aid Station throughout the duration of the “test run”. An ambulance with a Medical Team was also available courtesy from my brother who is now the Commander of the Light Armor Division of the Philippine Army based in Camp O’Donnell, Capas, Tarlac. My staff prepared 100 bottles of Gatorade; 100 bottles of Propel Drinks; 100 pieces of Sponges/Foams; Cloud 9 Chocolates; lots of boiled sweet potatoes and bananas; hard-boiled eggs, and packs of Sky Flakes. Runner-participants Arman Fernando & Jonel aka Bugobugo85 donated 500 bottles of bottled water.

My staff and I left Manila at 4:00AM yesterday morning with all the prepared logistics support for the “test run” and the personnel needed. We arrived in Balanga City just in time for the opening of Jollibee where 12 of us had our breakfast. At 6:30 AM, we arrived at the pre-designated assembly area which is a 6-km drive from Balanga City. There were almost 20 runners and their support vehicles were already there. Some of the runners had to take the bus from Pasay City as early as 3:00AM just to be able to be at the place before the assembly time. From one group of runners to another, I had to personally greet and ask their names of the new faces I’ve seen in the area. I tried as much as possible to extend my thanks to each runner for their support and attendance to this “test run”. At 6:45AM, all the runners were already prepared and we had to get and list their names for accounting purposes.

Camanava Runners--Jun Lapira, Jeff Abenina, & Bert Henson

Final Briefing From the "General" To His "Warriors"

I requested the runners to gather around for my personal briefing for the “test run”. In my briefing and remarks, I personally extended my thanks for their support in this ultramarathon event and told them the very purpose of this “test run” and warn them on the preventive and safety measures to make this run as a success and meaningful to each one of us. Details of the route and the support arrangements were explained to them. We had an accounting of the runners and the “test run” consisted of 38 runners with two (2) Japanese runners—Norio Tanaka and Hiroshi Takei. Three of the 38 runners are not runner-participants for the Bataan 102K Race. Coach Salazar led a simple stretching exercises. We had a photo-ops at the Kilometer Post # 50 and then Coach Salazar (again!) led a simple prayer for everybody.

"Warriors" Were Attentive To Receive Their "Mission"

Stretching Exercises Led by Coach Salazar

Group Picture With Bataan Death March Km Post # 50

Another Group Picture With The Bataan 102 Logo

Coach Salazar Leading The Prayer Before The Run

The run started at 7:23 AM (GF 305 time) with me leading the group of 38 runners with a slow and comfortable pace. The sun was already shining and the sky was cloudless when we started the run and it maintained to be cloudless throughout the run. The running group ran with the traffic making sure that each runner whould run along the very edge of the paved road or along the dirt road on the sidewalk. After running for five minutes, Albert Salazar aka Run2Dmoon, Hiroshi Takei and a lady runner overtook me with a fast pace and after ten minutes, Victor Ting, a 63-year old and 30-year veteran of road racing and another companion runner overtook me and these runners led the group and later went ahead of the group for almost 2 kilometers.

The Run Started With Me Infront Of The Group

At The Orani-Hermosa Area With Norio Tanaka Behind Me

My plan for this tes run was to maintain an average pace within the range of 6:45 to 7:00 minutes per kilometer; brisk walk at least 5 to 10 minutes every 12-15 kilometers; and spend at least 3-5 minutes stop on the “mobile” Aid Stations to eat and drink; have my “bandana” dipped on the cold water; and place a soaked foam/sponge on my upper back & clipped with the upper edge of my white Patagonia long-sleeved shirt. I decided not to wear my Nathan Water Belt or my TNF Water Pack but I saw to it that I have a water bottle tucked on the “small on the back” portion with my tight compression shorts and have the option to have another bottled water on my hand.

At The Lubao-Guagua Road/National Highway At Vicinity Km # 75

The test run went well as planned where our “mobile” Aid Station had be prepositioned every 2.5 to 3 kilometers along the route. Our Ambulance was positioned at the back of the last group of runners. Our staff had to check each runner as they pass on our “mobile” Aid Station and they had to monitor also how far are the lead runners. As the runners had completed 10 kilometers and about to reach the boundary of Orani and Hermosa, Bataan, the runners’ location had stretched within the range distance of 4-5 kilometers of the race route. I was beginning to suspect that this “test run” was evolving to be a road race for everybody! I was in the company of Jerry aka High Altitude, Norio Tanaka, Mari Javier, Gene Olvis, Rollie and Ralph “Raffy” Salvador along the stretch from Abucay to Hermosa, Bataan.

Eating Halo-Halo at Razon's in Guagua, Pampanga

After running 17 kilometers, I saw one of the lead runners walking and I had to walk with him and started to ask how & what he feels on the progress of the run and the effect of the heat of the sun to his body. The runner answered that he is okey and just needed to walk. Talking while walking with runners was my way of advising them of hydrating and feeding themselves with the food needed to fuel their body. After 5 minutes, I was back on the road, running towards the junction of the Dinalupihan-Subic Road where Km Post # 68 is located.

The next 15 kilometers along the highway from Dinalupihan to Kilometer Post # 83 was the hardest part of the run because of the heat of the sun and the overstretched location of our “mobile” Aid Station. From every 2.5 to 3 kilometers of distance where the Aid Station would prepositioned itself, it became to almost every 5-6 kilometers. The lone “mobile” Aid Station became two after the pick-up of Jonel aka Bugobugo85 volunteered as support for the slower runners. At this point, the span of the spread of the runners almost covered a range of 6 kilometers when we reached Kilometer Post # 75.

Group Picture Before Starting Our Last 11K Leg

The faster runner were directed to stop and rest and wait for the other runners at the Petron Gas Station in Guagua, Pampanga where the Original Razon restaurant is located. At this point, we were already at the vicinity of Kilometer Post # 91 and we still have 11 kilometers to go before the Fnish Line. The first 25 runners were treated with the famous Halo-Halo at Razon’s courtesy of the Bald Runner. We had at least a 45-minute rest in this area and I just kept my GF 305 running to get the overall elapsed time for the duration of the test run. As we resumed our last leg of our test run from this point, my GF 305 registered an elapsed time of 5:46+ hours.

The last 11-km stretch was also a hard part of the run but each runner had to condition into his mind that this is just a simple 10K run for him. It was already about 1:00PM and the heat of the sun was really taking its effect to every runner as our strides became shorter and our breathing became faster. Our “mobile” Aid Stations were there in every kilometer along this last segment and we had to drink a lot of water and Gatorade in order to last up to the Finish Line. Finally, along this stretch, every runner could see from a distance the next Kilometer Post marking as he passes one kilometer marking until the last kilometer post on the Highway which is Kilometer Post # 101. Seeing the grounds of the Pampanga Provincial Capitol was a sight of relief as it would be almost 200 meters before the Finish Line.

Finally, At The Finish Line, Bataan Death March Km Post # 102 With The Hardcores--Mari, Armand, Jerry aka High Altitude & Jonel aka Bugobugo85

Our Guest Ultra Runner Ben Gaetos Who Had Arrived From Bangkok Before The Run

I finished the “test run” in 8th place with an elapsed time of 6:52+ hours (including the 45-minute rest at Razon’s). All the Thirty-five (35) runner-applicants finished the “test run” with more time to spare before the 9-hour decent time to finish the run. Without the mandatory 45-minute “rest & stop” at Razon’s, each of the runner must have registered a faster time.

My congratulations to the finishers of this “test run”. I now consider and pronounce you as the “new warriors of Bataan”. You had passed the test and you can have the bragging rights as an “ultramarathoner” or ultra runner in the country. I know most of us had learned some lessons in this run and I hope you can continue to train and prepare for the final race on 05 April 2009.

The Ultra Runners Of The Philippines/"New Warriors Of Bataan"

My sincerest thanks to those people who have helped and supported us in this “test run”. May you help us some more in our advocacy to promote ultramarathon events in the country and at the same time commemorate events in the history of our country for the benefit of our heroes and to the younger generation.

43 Days: Runner-Applicants For Bataan 102

On February 20, 2009 By kingofpotsIn Running, Ultramarathon1 Comment

LIST OF RUNNER-APPLICANTS FOR BATAAN 102 ULTRAMARATHON RACE EVENT:

1) Jerry Karundeng (Indonesia)

2) Kim O’Connell (US/Singapore)

3) Norio Tanaka (Japan)

4) Hiroshi Takei (Japan)

5) Jerome Cartailler (France)

6) Lucas (Singapore)

7) Baldwin (Singapore)

8) Andy Ho (Singapore)

9) Henry Yang (Singapore)

10) Constante Mendoza

11) Jonathan Babsa-ay

12) Albert Salazar

13) Jonnifer Lacanlale

14) Christian David Alacar

15) Jeffrey Abenina

16) Albert Henson

17) Caloy Nobleza

18) Norberto Mortel

19) Gem Padilla

20) Ronald Declarador

21) Jun Jaranilla

22) Mighty Mike (???)

23) Coach Jo-Ar Calvadores

24) Enrico Tocol

25) Odessa Coral

26) Martin Lorenzo

27) Arman Fernando

28) Jay Lee Cu-Unjieng

29) Bald Runner

30) Isidro Vildosola

31) Reynaldo De Los Reyes

32) Ellen Tolentino

33) Francisco Lapira Jr

34) Regidor Samar

35) Ralph Jerome Salvador

36) Hermogines Olvis

37) Dionisio Potonia

38) Regie Boljoran

39) Marlin Bongcaras Marilag

40) Vincent Tongson

41) Boyet Bernardo

42) Fernando De Lara

43) Mario Salumbides

44) Jayson Fabricante

45) Ruel Enerio

46) Dennis Enriquez

47) Felipe Nama

48) Ernie Ledesma

49) Michael Sudario

50) Ivy Macainan

51) Cesar Abarientos

52) Glendell Tanag

53) George Dolores

54) Rene Abacan

55) Eduardo Navarette

56) Eric Socrates

57) Roberto Manzano

58) Charlie Chua

59) Filomeno Duterte IV

60) Richard Poquiz

61) Albert Sama

62) Robert Quibado

63) Noel Hernandez

64) Edilberto Severino Jr

65) Roel Ano

66) Vicente Cuerez

67) Benjamin Garcia Jr

68) Edizon Ticzon

69) Darry Bado

70) Genea Padilla

71) Larry Luciano

72) Lawrence Trinidad

73) Susan Maglaya

74) Pepito Deapera

75) Melchor De Lara

76) Alan Giba

77) Jose Mari Javier

78) Arman Abalos

79) Don Ubaldo

80) Edwin Bien

81) Ezekiel Mangune

82) Ricardo Cabusao

83) Willy Suarez

84) Raiza Tulan

85) Regie Boljoran

86) Eric Alvia

87) Bonifacio Dalisay

88) Aniceto Grimaldo

89) Victor Ting

90) Alipio Narciso

91) Jessie Ano

92) Rey C Antoque

93) Rodolfo M Tacadino

94) Romeo M Marquez

95) Alvin Canada

96) Mamerto Corpuz

97) Adonis Lubaton

98) Andrico Mahilum

99) Cresenciano Sabal

100) Esmeraldo Ondoy

101) Randy Gumahit

102) Bowen Montecillo

103) Elmer Sabal

104) Alley Quisay

105) Leomar Mirasol

LIST OF PAID PARTICIPANTS:

1) Constante Mendoza

2) John Frederick “Jeffrey” Abenina

3) Albert Henson

4) Francisco Lapira Jr

5) Jonathan Babsa-ay

6) Kim O’Connell

7) Coach Jo-Ar Calvadores

8) Regie Bolljoran

9) Dionisio Potonia

10) Roel Ano

11) Ricardo Cabusao Jr

12) Norio Tanaka

13) Arman Fernando

14) Aniceto Grimaldo

15) Jessie Ano

16) Henry Yang

Team BR Performance (14-15 Feb ’09)

On February 19, 2009 By kingofpotsIn Insights, Jogging, Race Results, Races, Running1 Comment

Team Bald Runner’s Performance last weekend, 14-15 February 2009:

a. Milo Marathon (Batangas elimination)-

-Marecil Maquilan, Champion, 21K Women

-Gerald Sabal, 2nd Place, 21K Men

-Ellen Tolentino, 2nd Place, 21K Women

-Rey delos Reyes, 6th Place, 21K Men

b. Power Run (SM MOA)

-Cris Sabal, Champion, 15k Men

-Bernardo Desamito, 2nd Place, 15k Men

-Elmer Sabal, 3rd Place, 15k Men

-Jujet de Asis, 4th Place, 15k Men

-Ailene Tolentino, Champion, 15k Women

-Ana Vargas, 2nd Place, 10K women

c. Valentine’s Day 10K Run (Vigan, Ilocos Sur)

-Isidro Vildosola, Champion

d. All members of Team Bald Runner who participated in the MILO-Batangas City 21K Elimnation Run and Power Run 15K at SM MOA registered their respective new PR finish times. Special mention goes to Bards aka Banana Running and Vicky who placed No. 7 and 8, respectively in the Women’s Overall Category in the MILO 21K Elimination Race.

Congratulations to Everybody!

Bataan 102 Race Route

On February 17, 2009 By kingofpotsIn Insights, Jogging, Places to Run, Races, Running, Ultramarathon5 Comments

Schematic Drawing of the Bataan Death March Route

The Bataan Death March 102K Ultramarathon Race will start inside the Bataan Death March Park where the Kilometer # 00 is located. All the participants will run along the cemented and asphalted National Highway towards the City of San Fernando, Pampanga. The first 3 kilometers will be flat as the road starts its ascending or uphill part towards the peak of the mountain. Runners will experience running along a winding uphill road for the next 4 kilometers until the road reaches its peak at Km # 7+. The runners are advised to wear and put on their headlights or flashlights on this winding road as there are no sidewalks along this road. However, once the runners would have cleared the mountain road, the highway will be wider with wide sidewalks on both sides of the road.

As one of our Major Sponsors in this race, all PETRON Gasoline Stations’ Comfort Rooms will be open for everybody in case of personal necessities while running along the route of the race.

At Km Post # 23, runners will take the right turn towards the town of Limay and Orion before going back to the Roman Highway.

At Km Post # 32, runners will again take the right turn towards the town of Pilar and City of Balanga. At the City Proper of Balanga, Km Post # 44 is located at the City Park but it is located along the street one block away (parallel) from the old National Highway where you are running. Don’t go to the said street where Km Post # 44 is located, just continue running towards Abucay along the road where you are. Km Post # 50 should be near the Gaz Xpress Gasoline Station & Abucay Mega Market.

As runners leave Hermosa, Km Post # 67 will be at the intersection of the road going to Hermosa Poblacion and the Roman Highway. Km Post # 68 is located at the World War II Monument & Park in Dinalupihan where the road going to Subic Bay Freeport intersects with the National Highway.

From the Dinalupihan Crossing, runners will be running along the National Highway for almost 15 kilometers. Runners are advised to take extra precaution while running along this segment of the race route due to the presence of fast moving vehicles. Km Post # 82 could be seen at the vicinity of the Lubao Bridge and after passing this bridge, Km Post # 83 would be at the intersection of the National Highway and the road going to Guagua. Turn right towards Guagua until you reach the Poblacion. Runners must skip going around the park in Guagua as all runners could immediately turn left to a road that connects to the road that goes to Bacolor. Poblacion Guagua is where Km Post # 90 is located.

If you see a Gasoline Station on your left where the first Original “Razon” Restaurant/Eatery is located, a runner has still 11 kilometers to go before the finish line. The restaurant takes only 5 minutes to prepare for your Palabok & their famous Halo-Halo

before you can proceed with your last segment of the race. I suggest you taste or eat these recommended orders from the said restaurant during the race!

After some short bridges and sights of lahar/open fields on both sides along the way, the road will be flat with the remaining kilometer posts visible on the right side of the road until you reach a blue-colored km post which indicates Km # 101 & located infront of a factory. Few meters ahead is towards the Provincial Capitol and infront of the Pampanga Provincial Capitol, there is a small alley on the left side of the road and the runner must turn left towards this road. 60-70 meters from the turning point is the Finish Line of the Race.

Good luck to the participants. See you this Sunday morning in Abucay, Bataan.

Feb 22, 2009: Bataan 102 “Test Run”

On February 16, 2009 By kingofpotsIn Insights, Jogging, Practice Runs, Running4 Comments

This is the first pre-requisite for each participant for the 1st Bataan Death March 102K Ultramarathon Race to undertake and complete and as such, this will be a “test run” for everybody. A “test run” in the sense that it will determine if each of the participant has the endurance, will-power, and attitude to finish a 52-kilometer distance run under the heat of the sun. For those who had been training for this ultramarathon event since last year, you will be running along the last half of the distance of the ultramarathon event on the very exact place or route of the race.

The assembly time will be at 6:30AM on 22 February 2009. The meeting place or assembly area will be at the Bataan Death March Kilometer Post # 50 located along the old National Highway in Abucay, Bataan. To be specific, the assembly area will be at the vicinity of the GAZ Xpress Gasoline Station and the Abucay Mega Market in Abucay, Bataan. If you will be coming from Balanga, Bataan, just take the old National Highway from the City Plaza and proceed towards eastern direction for about 6 kilometers and the Km 50 Post would be visible on the right side of the road. The “test run” will start at exactly 7:00AM. Why? This is estimated time that most of the runners/participants must have finished the first 50 kilometers of the race, from Mariveles to Balanga or Abucay, Bataan.

The finish line of the “test run” will be at the Old Railway Station in San Fernando, Pampanga which is the same finish line during race day. The Bataan Death March Kilometer Post # 102 is located near the old building of the railway station and near the National Historic Institute’s Marker which is a red-painted big rock.

For those runners who have the capability to have their personal support vehicle/crew and pacers, they could bring such support with them during the “test run”. However, they are discouraged from riding to their vehicles and “leapfrog” from one place to another up to the finish line. We will adopt a “honor system” during this run. Better yet, as agreed, this will be a “group run” where the faster runners would wait for the slower runners up to the finish line. The purpose of this run is to acquaint yourself with the terrain, weather, and the actual route of the race.

There will be road marshals on specific road turns most especially when the runners reach the towns of Lubao, Guagua, Bacolor and the City of San Fernando. Extra safety precaution will be observed by each runner while running along the route as there is a limited space along the sidewalk. Runners are encouraged to run on the left side of the road, facing the incoming traffic.

With the benevolence of some of the runner-participants, free water and sports drinks will be available along the route. If plans permit, boiled sweet (camote) potatoes and boiled bananas will be available also to all the participants along the route. However, for contingency purposes, participants are encouraged to bring with them cash as there are available convenience stores along the way.

Ladies & Gentlemen, treat this “test run” as one of our Sunday’s “runabouts”. Good luck & see you at the Assembly Area this Sunday.

“Don’t Waste Your Strength “Whining”, Just Finish The Race”

On February 15, 2009 By kingofpotsIn Insights, Jogging, Races, Running26 Comments

6:00 AM 15 February 2009/Power Run 15K/10K/5K @ SM Mall of Asia & PICC Grounds

Yesterday, I posted my predictions about today’s road race. Actually, I forgot to mention the lack of kilometer markings for the said race and instead posted a corrected version of my post in my blogger site (www.baldrunner.blogspot.com). I made those predictions to warn other runners to expect that this race will not be as perfect as they wanted to be. Except for the “perfect weather” for the race which I did not specifically stated, although I was expecting a hot, sunny and humid on the last half of the race, all the things I’ve predicted about the road race came true!

The Good

1) Simple Program & Punctual Start—This is what I like with road races managed by MX Sports. The Emcee just simply announced the remaining minutes before the race starts and repeatedly informed the runners that the race starts at exactly 6:00AM. The race started at exactly 6:00AM as registered in my GF 305 watch with a simple countdown from the Emcee and a simple “fire” sound from a track pistol.

2) No Problems & Hassles During Registration—I registered last Saturday and it was so easy. I observed also that the race organizer was accepting the registration of participants minutes before the start of the race within the assembly area. However, I was not able to get a hard copy of the road race route which I expected to be a part of my race packet. I depended much on the race route published by runner-bloggers and takbo.ph download copy of Jinoe. By looking at the race route, I was already expecting some “chaos & confusion” during the said race.

3) Nice Emcee & Sound System—So far, I like the way the Emcee delivered his message in order to inform the runners about the start of the 10K & 15K races. The sound system was also pleasing to my ears and the background music made me sway and stretch my body and legs.

4) Fast Course—This is a flat and fast course and I predicted a PR best time to the students (“speed” training) and members of the Team Bald Runner in their respective road race.

The Bad

All my predictions were true! There was “chaos, confusion and lots of whining” along the road from the runners. Running two loops at the PICC Complex created the first confusion among the runners. When the runners were back to the MOA Grounds after coming from the PICC Complex and Macapagal Highway, another confusion occurred where I saw two top contenders for the 15K were lost. Instead of being ahead of us, they were actually going opposite to our direction. It was too late when they realized that they were on the wrong road as they joined us. On the last stretch of the race, all the runners were complaining about the extra distance they had to run.

Some of the runners were confused as most of the roads at the MOA Grounds did not have road marshalls. One runner who was mad about the situation, when he saw me coming, shouted and requested me to write a very long critique for this race. Another runner even shouted, “we just follow Bald Runner and for sure we’ll not get lost to the finish line”. Hehehe! I really like that! Another runner would always shout to every Security Guard and Road Marshall manning in some of the intersections that their race was confusing and he was complaining of the high cost for the registration fee. A lady runner (who was running third overall in the women’s category) ran beside me and she was also loudly cursing for the confusion and lots of turns along the way. I spoke to her in a nice manner and said, “Don’t Waste Your Energy Complaining, Focus Your Mind On Finishing the Race With More Strength”. Another runner who ran beside me even suggested for me to organize a road race and bring back those road races I had conducted when I was the Chairman of the DND-AFP Gintong Pangarap Half-Marathon Road Races. Thanks, dude! You can experience how the Bald Runner conducts a road race if you join the 1st Bataan Death March 102K Ultramarathon Race this coming 05 April 2009.

Since I’ve predicted those things that will go wrong on the day of the race, I just concentrated my mind in finishing the race. Just when I’ve expected to have a dash on the last 700 meters before the Finish Line as my GF 305 registered a distance covered at 14.3 kilometers, a road marshall directed us to turn right to a road where the 15K runners had to get their 3rd and last straw at the end of this road and then back to the road that leads us to the Finish Line. I was sorry to frustrate the lady runner beside me when I told her that we still have 700 meters left to go before the Finish Line.

No pictures of me (running along the route) taken by my staff. Even my staff who had been taking my pictures during road races was also confused about the route of the race. Because of those so many turns and roads we had to go through inside the MOA Grounds, my staff was not able to locate me and decided to just wait for me at the Fnish Line.

The Ugly

1) Longer Distance—I predicted that these race would lack a hundred meters for the supposed 15K distance or at least, accurate to the nearest 50-100 meters, plus or minus. However, my GF 305 registered a distance of 16.8 kilometers! We ran an extra distance of 1.8 kilometers.

2) Runners Competing With Vehicles On the Route—I thought I would not experience what other runners had experienced before in road intersections where pubilic utility jeeps would just cross your path and stop infront of you. I exactly experienced that kind of situation at the vicinity of the “Globe” fixture infront of MOA. There was no road marshall on that particular intersection and the driver of the jeep “competed and raced” with us to cross the intersection and made a quick U-turn. Instead of making a quick U-turn, the driver simply stopped and his jeep blocked our way few inches from us. It could had been a case of a “runner bumping a jeepney vehicle” and not the other way around if we did not stop! Sometimes, such case distracts one’s momentum and pace.

3) No “Freebies” At The Finish Line—After finishing the race, I was trying to look for bottled water or sports drinks at the vicinity of the Finish Line but my staff informed me that there was no water or drinks available. I did not see any “Certificates” being given to the runners at they complete the race.

4) “Donate A Shoe” Booth Got Bumped-Off (Again!)—While I was busy distributing the donated shoes to those runners with “old and tattered” shoes, our “makeshift” booth was surrounded by Security Guards of DJA Security Agency of MOA for the simple reason that the race organizer was following/implementing a “policy” where my booth was not allowed to operate in the said area. I really did not understand why “these people” would question the presence of my booth even if our intentions/objectives are clear and noble (to help other people) and that we don’t earn any income from this advocacy. Hey, guys, your actuations will not stop us from pursuing our advocacy (even without media exposure) as we have plans of going to the suburbs and provinces around Metro Manila in order to help other runners. To the Race Organizer, if we made some “lapses” or did not coordinate with you in our desire to distribute those donated shoes we received from our benefactors, we are sorry for not coordinating with you but a simple consideration for allowing us to distribute those shoes would had been a very positive points for you. Guys, my project had been around for the past one year and if you don’t know about this “Donate A Shoe”-thing, you probably do not read or visit this blog. Well, if you want to improve the way you conduct your races and know the “voice” and feedbacks of your paying runners, you better start visiting/reading this runner’s blog.

5) Quality and Smell of Air—The quality and smell of the air each runner breath while running is very poor.

6) Lastly, very expensive registration fee—I usually hear this feedback from the runners beside me during the race. I really don’t mind the cost of the registration fee if the race organizer provides safety along the route, abundant clean drinking water, and for the benefit of a certain “cause” to help the less-fortunate ones or for some “noble” programs/projects.

The Best

1) Thanks For the VIP Treatment—As I entered the Starting Area, runners came to me for “photo-ops” and I received more greetings from the other runners as we waited for the race to start. As I was running, more runners would greet me whether I was trying to overtake them or while the runners would pass on me or while these runners were staying/running beside me. Guys, thanks again for those greetings while we are on the road race. I hope my “hand wave” and simple words of “thanks”, “banat!” and “malapit na ang finish line” to you would be enough to acknowledge your greetings. As a matter of request though, please stop calling me “General”, just simply call me “BR”, “Bald Runner”, or “Sir Jovie”.

2) PR Best Time For 15K—My running friends would always ask me when will I stop registering a new PR every time I join a road race. I always answer them with a smile and tell them that I am doing my running workouts regularly and prepare for a marathon or an ultramarathon race to come. My last 15K road race best time was 1:14:43 hours during the VSO Bahaginan 15K Run held last November 2008 at The Fort. For this morning’s 15K Race, I finished with a time of 1:20:03 hours with a distance of 16.8 kilometers as registered in my GF 305. The average pace was 4:45 minutes per kilometer which was within my target goal for the race. By simply deducting my elapsed time for the excess of 1.8 kilometers, my unofficial finish time for the 15K race would had been 1:11:14 hours which is an improvement from my VSO run by almost 3:30 minutes.

Lessons Learned

1) “Speed” Training by Team Bald Runner works well and slowly adapting to my body capability.

2) There is a need to continue with my supplementary weight training and have my gym workouts at least twice a week.

3) There is no “secret formula” for runners to improve on their finish times as they grow older. As the famous Dr George Sheehan would say that running is an “experiment of one”, I am still on the process of “experimenting” on how I could improve my finish times as I add more year/s to my age. Since I don’t follow any training program, a combination of speed, endurance and hardwork are the key ingredients to my preparations. Whether it is on the training, nutrition, medicine, supplementary weight training, Cross Fit, P90X, and mental positive attitude, what is important is to allow the body to adapt and recover from training and actual road race competitions.

4) Stay Cool & Relaxed but Fast in Road Races. I have already an inkling on what to expect during the road race through my predictions. I have already conditioned myself that the things that I’ve experienced during the Resolution Challenge which was held last month would happen again because of my impression that the race will be managed by the same race organizer. After running for the first few kilometers, I already knew that my predictions were coming true and just maintained and focused my efforts in coming up with another best finish time for the 15K distance.

To the members of the Team Bald Runner, congratulations on your respective PR best time on the said race. Everybody is getting faster!!!

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