My Predictions For Tomorrow’s Run

On February 14, 2009February 14, 2009 By kingofpotsIn Insights, Jogging, Races, Running4 Comments

I just finished my 30-minute “active recovery” run on the ULTRA Oval Track and along the roads surrounding the track and my mind was busy thinking of the race tomorrow at the MOA Grounds & PICC Area. Based from my experience and observations during the Resolution Challenge 10K Run, I am anticipating that the same experiences will be repeated and I just hope that the race organizers were able to correct their deficiencies in the said run. I am coming up these predictions:

1) More Runners Attending This Race—As this is the only race scheduled for this weekend, I predict that more runners will participate in this road race. More runners means more excitement and fun!

2) Chaos, Confusion, & More “Whiners”—Reviewing the published race route for the 15K & other distance races, a runner will be confused following those arrows along the streets at PICC Complex and MOA Grounds to include some portions of the Macapagal Avenue. If the road organizer will not deploy more road marshalls and signs, I predict that most of the runners will get lost. I encourage the participants to review the route or if not, go to the exact route and conduct a visual “reconnaissance” or run/walk through.

3) Nice Sound System & Emcee—This is what I’ve observed when I ran the Resolution Challenge last month, the “sounds” are tolerable and the Emcee’s voice was pleasing to my ears.

4) Water & Hydration System—There will be water stations along the route but I predict that the water supply will not be enough. So, for those running the 15K race, I suggest you bring your hydration belt aside from the fact that the race will be starting at 6:00AM which I think will be a late start time for the 15K runners.

5) Road Race “Cheaters” or Road Race “Shortcut” Runners—I hate to mention this but I’ve observed that some runners with the “middle group” are making some “shortcuts” at the PICC Complex area. I predict that this thing will happen again as the runners will be doing two loops at the said area. I hope the race organizers will have a way to determine if runners had completed two loops on the said portion of the route.

6) More Ribbons or Straws—I don’t want to count the number of turns a runner would pass on this race. I think the route has more turns than the number of kilometers that each runner will run. I really don’t know how the race organizer will determine if a runner had passed the numerous turns along the route. I am expecting that more straws will be placed on my neck before finishing the 15K race.

7) Runners Competing With Vehicles—Even if the roads will be wide for all the runner, I predict that vehicles plying on these roads will be there competing with the runners. I suggest that runners should be extra careful during the race and be vigilant/observant on their surroundings. This is the very reason why I don’t use my Ipod or MP3 player while running. Macapagal Avenue is a wide road but every runner should be extra careful while running on this road and crossing on its intersections as there are no prescribed speed limits on this road.

8) Accurate Race Distance—I just hope the race organizer had corrected this problem. Anyway, I still predict that the race distance will not be accurate.

9) Record-Breaking PR Road Race—As most of the runners of the Team Bald Runner’s “speed” training and the Hardcores/Power Runners will be participating in this road race, I predict that the students of our “speed” training will be proudly “barking” their new PR best for the 15K race after the race. Guys, I am really proud of you and advance Congratulations! Prepare to treat us for a Jollibee breakfast after the race!!!

To all the runners, Good Luck and Have Fun. Happy Valentine’s Day to Everybody!

“The Audience Is Listening”

On February 11, 2009 By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Runners' Training, Running14 Comments

My staff was able to display three (3) tarpaulin signs to warn the users of the ULTRA Oval Track on the proper use of the track. Two of the signs were positioned on each of the entrances towards the Oval Track after one has to come down from the uppermost level of the Oval Track Grandstand. The other sign was located at the edge of the Oval Track where the members of the Team Bald Runner usually start their “interval” speed training.

With all those three tarpaulin signs I had my staff ordered, made and displayed for the past days, I am happy to note that there was a “big” improvement on the orderliness among the users of the oval track. Last night, Tuesday, can be considered as the busiest day/night of the ULTRA Oval Track where you could see the participants of the NIKE Running Clinic and the Team Bald Runner’s “Speed” Training sessions busy with their warm-up, drills, and speed runs. In addition, the oval track was filled also with high school track & field athletes, corporate runners and joggers, triathlete, muay thai practitioners, soccer players, and simply slow runners and walkers. Despite the full capacity of the Oval Track, I was glad that Lane 1 was free from anybody except for the fast runners who are doing their “interval” speed training.

The members of the Team Bald Runner were happy to experience that their speed runs were no longer distracted or obstructed with people jogging slowly and walkers on Lane 1. Seriously speaking, I was able to reduce my average pace and speed in my speed runs by 5-8 seconds per lap. I am sure that the other members of my team were also able to reduce also their time, pace & speed because of a clear Lane 1.

Yes, the audience (users of the oval track) is now listening and I know that other groups of runners had benefited the proper use of the oval track as their speed runs were not distracted by people who are “ignorant” on the proper use of the oval track. As I left the premises of the Oval Track, I told the lone female security guard stationed at the Grandstand that I am donating and leaving the two tarpaulin signs placed on the two entrances to the oval track and requested her to advise every user of the oval track to read the posted signs before he/she enters the track.

Lessons Learned: 12MN-6AM Run

On February 11, 2009 By kingofpotsIn Insights, Jogging, Runners' Training, Running, Ultramarathon8 Comments

Lessons Learned: 12MN-6AM/Midnight To Sunrise Run

1) Sleep Before the Run—I admit I was not able to sleep in the afternoon and early evening of Saturday, although I planned and forced myself to sleep and lie on my bed. But the excitement of running my first midnight to sunrise/6-Hour run made me awake thinking of how I would be able to last the run during the time where I am used to be sleeping and snoring soundly. The last few hours before going to the assembly area were used in thinking all the detailed preparations for the run from the running attire to what I was going to use for my hydration pack and the food to take. It was only in this run where I did not write a list of things to prepare. In almost all my races, I prepare a checklist and have each item checked if it is already in my bag or already worn them on my body.

2) Ultra Running Needs A Lot Of Logistics—For this particular run, I did not bring my support system. I depended much to my hydration pack with water and cash to buy food and other needs in open convenience stores. I was fully concentrated in running that I forgot to take or buy any sports energy drinks and brought along with me my GU ROCTANE sports gel which had been very effective to me in my long runs. After eating a Jollibee Spaghetti & Yam Burger at the 21-Km point, I forgot to drink any sports drinks and just drank water every time I completed two loops of the 4.25K-loop at the MOA grounds. I really appreciate the other runners who brought their own vehicles with their coolers filled with bottled drinks & water and bananas. Guys, thanks for sharing me your “baon”.

3) Slow Start, Strong Finish—I need to discipline myself on this one. I have the tendency to pick up the pace when I am running with somebody on my sides. Norio Tanaka, a Japanese married to a Filipina, is a very fast and strong runner at the age of 61 and he just had his angioplasty last November 2008. Norio had been with me for at least two loops and he ran very strong. Charlie Chua was also strong and the rest of the members of the Team Bald Runner and Power Runners. The presence of these runners made me ran faster to catch up with Ralph and Albert who were steadily maintaining a pace of 5:20 minutes per kilometer. But in the end, my pace became slower as I tried to observe my body and leg muscles if there are any aches, pains, and soreness while running within the 32 to 38 kilometer distance. With 15 minutes remaining before the deadline at 6:00AM, I decided to brisk walk for one loop as my cool-down exercise. Next time, I need to start slow and preserve my energy for more strength on the last phase of an ultra run event. I will let the faster runners get ahead of me with the thought of catching them on the last segment of the run.

4) Running Apparel—I anticipated that the running weather would be cooler and windy at the Seaside area and that was the reason why I wore a NIKE with semi-turtle necked collar & long-sleeved shirt. The shirt kept me warm throughout the run even if it was completely wet and damped with my sweat. I really liked the shirt because it maintained my body temperature and I did not feel any coldness even if the wind would blow towards my body. However, the shirt produced some rashes on my armpits and on the inner parts of my upper arms. I need to apply Body Glide on my upper arms if I will be using this running shirt again. The ASICS Gel-Kinsei 2 gave me the much-needed comfort to my feet during the 6-hour run and I did not have any blisters or soreness on my legs.

5) Always Think That This Was Supposed To Be a Group Run—The Midnight To Sunrise Run was supposed to be an easy, slow, practice, and group run. Initially, it was a very relaxing run on our way to Luneta Park and back to Blue Wave where people along the way would be surprised to see us running along Roxas Boulevard. However, when we started running around the MOA grounds, it was already a test of endurance and sometimes, a test of speed among the runners. I am guilty of that kind of tendency of running faster or picking up the pace when running side by side with somebody. Whenever this happens, the strategy in finishing an ultramarathon event is always in jeopardy and I hate this to be happening. This was supposed to be a group run where everybody would be talking and sharing experiences with one another. I hope that such runs would be more time to know more about us and be able to think of ideas for better running performance and plans for our future “crazy” running events.

6) “No Retreat, No Surrender”—Running an ultramarathon event is not an easy walk in the park. Finishing an ultra running event is something you could be proud of because not everybody could run as “crazy” and strong as you are. This is where you will test the limit of your endurance and mental attitude. So, don’t ask yourself, why you are running an ultramarathon event whenever you are preparing for it because the answer of the “why” is that we are all “natural-born runners”. Ben Gaetos mentioned that ultramarathon is running in a “dark world” because of its purity and simplicity as one could imagine a lonely runner treading its way in the middle of a mountain trail or forest in the middle of the night as he/she spends more hours running/walking before reaching his destination. The other point is that running under the heat of the sun will somehow make us darker in complexion. In short, ultra runners don’t “whine”, they just run to fnish the race and have fun!

To: Albert aka Run2Dmoon, I will see to it that I will finally award your “1,000-Km Club” Finisher’s T-shirt the next time we see each other. Due to my excitement to join your workout, I forgot to bring your T-Shirt.

08 Feb ’09: Team BR Performance

On February 10, 2009February 10, 2009 By kingofpotsIn Jogging, Race Results, RunningLeave a comment

Following were the results of our team performance last Sunday, 08 February ’09:

a. Milo Marathon Subic Elimination (21K):

Cresenciano Sabal, Champion (Time: 1:09:42)

Bernardo Desamito, 2nd Place (Time: 1:10:47)

b. Deltan Run @ UP Campus:

Elmer Sabal, Champion, 10K Open

Michael Embuedo, 2nd Place, 3K Open

c. Deltan Run @ UP

“Ting” Pascual, 5K @ 26:05 (PR Time with 4+ minutes improvement)

d. 12-6 Midnight To Sunrise Run with Albert aka Run2Dmoon

All members of Team Bald Runner finished the 6-hour run.

(See previous post on Mignight To Sunrise Run)

Advise From The Expert: Ultramarathon 101

On February 9, 2009 By kingofpotsIn Insights, Practice Runs, Runners' Training, Running3 Comments

To my readers and participants in the Bataan 102K Ultramarathon Race to be held on 05 April 2009, I am posting the comment of Ben Gaetos, a Pinoy Ultramarathoner based in Los Angeles, who joined us in our 12-6 “Midnight To Sunrise” Run last Sunday.

Greetings to all,
I had a blast running with all of you. I arrived Friday night and still getting my body to adjust. Shazam…found Run2DMoon run. It’s nice to know that ultramarathon has arrived in the Phils. I was thrilled all the way talking/running with everyone. You’re all on the right track. It’s not the distance that would kill you, it’s the pace that kills. My strategy has always been to start slow (even start my walk early), then slowly pick up my pace. I also try to divide the distance of the ultra race in 10K segments and finish the race 10K at a time. Ultra is 2/3 physical. The other 1/3 is purely mental toughness. Expect down times. Your mental prep will get you overcome this. Just remember once you enter the dark world of ultras, it would be on your veins forever. It’s difficult but the feeling is priceless at the finish line.

Ben

Ben, thanks for the comment/”tips” and we hope to see you again soon. You are invited to join us for the 52K “test run” on February 22 which will start in Balanga, Bataan. It will be nice for the participants to hear some “tips”, advise and experiences from you before we finally start the run.

(Note: Details of the 52K “test run” will be posted in this blog soon)

08 Feb ’09: Midnight To Sunrise Run

On February 8, 2009 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Practice Runs, Runners' Training, Running, Ultramarathon12 Comments

This run was really for the hardcores and “crazy runners”. This was my first time to exprience this kind of running from midnight to sunrise and this event had brought us to another level of running experience.

Albert aka Run2Dmoon (http://run2dmoon.wordpress.com) had invited the participants of the 2009 Bataan 102K Ultramarathon Race for a Midnight To Sunrise Run/6-Hour Run for the past weeks at the MOA-PICC-Luneta and Back Loop. The Hardcores missed the first scheduled run as the group had a “runabout” from UP Campus to Antipolo and back. So, the next scheduled practice run of Albert for the midnight run was fully attended by the registered participants of Bataan 102K and “guests” from across the seas.

As scheduled, the participants were already at the Blue Wave along Macapagal Avenue at 11:30 PM last night. I observed that the hardcores were punctual this time even if Jerry aka High Altitude had to come all the way from Silang, Cavite. The companions of Albert in last week’s Midnight Run were already at the assembly place. For the first time, I met Norio Tanaka, a 61-year old Japanese runner, who had been a permanent resident in the country for the past 10 years and married to a Filipina. Runner Rollie, who came from Tagaytay, was also there. The CAMANAVA Runners, Atty Jeffrey Abenina and Francisco Lapira Jr were there ready to run at least 10X around the loop. And for the first time, I met in person, Albert aka Run2Dmoon, the author and host for the said run. Kim O’Connell and Coach Jo-Ar were also there complete with their support vehicle. Of course, you would not miss the Hardcores/Team Bald Runners & Power Runners led by Jonel aka Bugobugo85 who had been always present in our past “runabouts”.

Of all surprises, my Pinoy Ultramarathon Trail runner friend, Ben Gaetos was also there ready to join us for the said run. Ben Gaetos and his wife just arrived last Friday evening from Los Angeles, California and with only two hours of sleep, he was with us for the 6-hour run. This guy is really “hardcore” par excellence! Just imagine how this guy (51 years old) finished the famous and challenging 100-Mile Angeles Crest Endurance Trail Run last September 2008 in 30 hours! (with 3 hours more to spare for the 33 hours cut-off time). The Angeles Crest 100-Mile Endurance Trail Run is one of the four “Westerm Slam” ultramarathon trail running events in the USA.

After a briefing from Albert and myself, we started the run at exactly midnight. From Blue Wave, we ran along Macapagal Avenue towards the PICC area, passing at the Film Center Building, Sofitel Hotel, Coconut House, Folk Arts Theater, CCP and towards Roxas Boulevard. At Roxas Boulevard, we passed by Baywalk and the US Embassy Area. We turned left to Quirino Grandstand at Kalaw Street and passed infront of Manila Hotel and waited for the slower runners at Km Post #0. After some photo-ops, we were back to our run towards Manila Hotel-Quirino Grandstand and back along the Roxas Boulevard. After running a distance of 13+ kilometers, we were back at the place where we started, Blue Wave.

After a few minutes of replenishing our water in our hydration packs, we decided to run along the MOA Grounds. At first, Albert led the group with what he calls the C-loop covering the perimeter roads of the MOA. The said C-loop had a distance of 7+ kilometers and after running through it, my GF 305 registered a distance of 20+ kilometers. After running 20K, we decided to have our first “pit stop” and ate spaghetti & yam burger at Jollibee. After our food & water stop, we were back on the road and ran along a loop at the MOA grounds which has a distance of 3.85 kilometers. At this point, I missed counting the number of rounds on this loop as my mind was focused in finishing at least 42 kilometers for the run.

Two of our hardcore runners, Dr Joe aka The Loony Runner and George Dolores aka The Talkative Runner, joined us while we had our first C-loop run at the MOA grounds. All in all, there were 23 participants in this Midnight To Sunrise Run.

Jose Mari Javier & Charlie Chua of Team Bald Runner, Tanaka, Raffy, Albert, Ben Gaetos, Rick Cabusao and the CAMANAVA runners were with me during the early rounds but they later increased their pace and went ahead running along the said loop. As we got nearer to our 6:00 AM deadline, we were also nearing our goal of finishing 42K. With only few minutes left before the deadline time, I decided to walk along the loop for my cool-down until we were back to where we started. I was able to finish (by running & brisk walking) a distance of 46+ kilometers with an average page of 6:30 minutes per kilometer. All of us did not complain of any “cramps” during the run which was a good sign that we could last for more kilometers after running six hours.

Ben Gaetos Giving An Angeles Crest 100-Mile Endurance Trail Run Finisher's T-Shirt

To all the participants in this run and to Albert, thanks for the company and the invitation. Congratulations for a good and fufilling run! Guys, if we were able to run at least 45 kilometers for the past 6 hours, I am assuming that we could also finish another 45 kilometers in 7-8 hours! This means that you need to finish the remaining 12 kilometers in less than 4 hours in order to finish the 2009 Bataan 102 Ultramarathon Race within the cut-off time of 18 hours. To Kevin and Anne, thanks also for being the “official photographer” of the group.

To Ben Gaetos, thanks for the “gifts”, most especially to the 100-Mile Angeles Crest Endurance Run T-Shirt. This morning, you met the future ultramarathon runners in the country and I am sure some of these runners will be joining the ultra trail events in the USA in the future. These guys consider a marathon race as their “snacks” and I could see in their eyes for more running challenges and ultra run adventures in the future. We look at you as our “inspiration” in ultramarathon running. See you on the Bataan 52K “test run” on 22 February 2009 in Balanga, Bataan. Enjoy your stay in the country!

As I’ve Promised…

On February 6, 2009 By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Running9 Comments

As I’ve promised on my answers to the different comments of my readers regarding the availability of a Tarpaulin Signage to remind the runners, joggers and walkers using the ULTRA Oval Track, I am showing on this post the pictures of the signage. I think there is no need to explain about the following pictures. I would like to take this opportunity to thank QuickSilver Running for the suggested idea. Also, to those who commented positively and negatively for my actuation as the “oval track marshall” sometime this week, thanks for your comments and I got your “message” and hope that you got my “message”, too!

Two More of This Signage Had Been Ordered To Be Placed On The Entrance To The Oval

Coach Salazar Will Be Responsible In Displaying This Signage

Ting, GiGi, Maj Ferdie Espejo & Coach Titus With The Signage

Once the two other signages will be available, they will be officially donated and turned-over to the caretaker/administrator of the ULTRA Oval Track.

To: Pinoy Runners of SC Hongkong Marathon

On February 6, 2009 By kingofpotsIn Insights, Jogging, Marathon Race, Running, TravelLeave a comment

My best wishes to those runners who are leaving today and to those who will participate in this Sunday’s Standard Chartered Hongkong Marathon. If you are leaving today, find time to see and if possible, trace the route of the marathon. I’ve posted so many articles on the things you should do before, during, and after a marathon race and I hope you have reviewed them.

Depending on your preparation and level of competency in running, stick to your race strategy and try to finish hard. Victoria Peak is waiting for you! Good luck & Happy trip!

P.S. As you are about to start your marathon race, your hardcore running friends here in Manila have just finished their 6-Hour Midnight To Sunrise Run.

Reminder: Midnight To Sunrise Run

On February 5, 2009February 5, 2009 By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, Running1 Comment

To all the participants of the Bataan 102K Ultramarathon Race on 05 April 2009, you are encouraged to join Albert aka Run2D Moon on his invitation for a Midnight to Sunrise Run/6-Hour Run. This will be a group run where the pace will be “talking pace” or 70% Lactate Threshold (to those who are attending BR’s “speed” training).

Bring your own Hydration pack and money as we will be having “pit stops” along the route for food, sports drinks, coffee, and water. Final coordination and briefing will be made prior to the start of the run at the assembly area. Good luck and see you at the assembly area.

The following is the update from Run2DMoon:

Midnight to Sunrise Practice Run UPDATE

Meeting Point: Bluewave Macapagal (in front of Starbucks) Feb 7 (Saturday) 11:30PM

Start: Feb 8 (Sunday) 00:00AM
End: Feb 8 (Sunday) 06:00AM

Route: Macapagal-Seaside Blvd-CCP-Baywalk-Quirino Grandstand

Sometimes, You Need To Be An Asshole!

On February 4, 2009 By kingofpotsIn Insights, Jogging, Places to Run, Practice Runs, Running44 Comments

After 5 months of observing the runners and walkers at the ULTRA Oval Track, I had to do something to inform those who do not know the unwritten etiquette in using the oval track. In short, I became the Oval Track Marshall for tonight at the ULTRA.

Yes, I need to become an asshole tonight just to inform those slow runners and walkers who are using Lane 1. As soon as we started our “speed” session for our one hour of 85% Lactate Threshold as our “menu” for this night’s training, I started shouting those who are walking on Lane 1; tapping their shoulders to walk or jog on the outer lanes if their pace are slow as I tried to pass them; telling them that there is an etiquette in using the oval track; and sometimes telling them that if I pass them on my rounds, it means that they are slow runners. Sometimes, I became rude to those joggers/walkers who would insist on going back to Lane 1 even if they have a slow pace.

I have observed that those whom I’ve shouted were using their Ipods. Most of the walkers/joggers do not know such etiquette in using the oval track. After 2-3 laps of consistently warning those slow runner/walkers who are using Lane 1, my run was no longer distracted and Lane 1 was clear for me up to the time I finished my one hour of running. How I wish this will be the start of better use of the Oval Track where Lane 1 or 2 would be clear for the faster runners.

As I finished my run, I smelled that somebody was smoking. Yes, my sense of smell is very sensitive to the smoke of a cigarette which I got when I started my runnng in the 80s! I looked up at the Grandstand to see 2 gentlemen in their barong shirts smiling at me while I was shouting at them that the ULTRA Compound is a “No Smoking Area”. I don’t care if these people are VIPs but the big sign is there at the Grandstand that the place is a “No Smoking Area”. I have to call the attention of the Security Guard and I was supported by one of the audience (wearing a Barong Shirt) who together with the Security Guard approached the 2 men whom I’ve observed to be smoking. The 2 gentlemen had to put off their cigarettes.

My coaches and other running coaches in the oval track had been telling their runners to abide by the unwritten etiquette in using the oval track but there are still runners/walkers who do not know about this. I told my runners and coaches that effective tonight I will be the Oval Track Marshall whenever I have my running workout in the said place. As I left the Oval Track, I told the lone Security Guard that I will help her in the implementaton of the proper use of the oval track and to see to it that the “No Smoking” policy shall be followed.

As they say, don’t just wait for something to happen, do it and make things happen!

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