100 Days: One Friday Evening Workout


7:03 PM 19 December 2008 @ ULTRA Oval Track

Yes, on this day (26 Dec 08), you have 100 days before the Inaugural Bataan Death March 102K Ultramarathon Race!

I attended the Friday session of our “speed” training, barely two days before last Sunday’s Patakbo sa Kabundukan. After the usual warm-up easy run around the oval track for four laps and almost 40-minute stretching and drill runs supervised by Coach Salazar, we had a 5-minute rest for water break and personal necessities.

All the participants in the “speed” training were surprised to hear from Coach Espejo what we had to do. We were told to run 75% of the distance we had to run for the Sunday’s race with our best effort or race pace. The rest of the students did not have any race to participate for the coming Sunday but they opted to run 75% for an imaginary 10K race. Since I was scheduled to participate in the Patakbo Sa Kabundukan’s 21K Run, I had to run 15.75K with my best effort.

According to Coach Espejo, the reason why we had to this kind of speed training two days before race day was to simulate what the body would do and expect during race day. However, he advised us to follow it up with another 30-minute active recovery run on the day before the race at 70% effort.

On that Friday evening workout, I ended doing 16.25K with an average pace of 4:45 mins/km for the 1st 10 kilometers and slowed down to an average of 5:00 mins/km for the next 5 kilometers and later picked up my pace on the last kilometer at 4:50 mins/km. Overall, I had an average pace of 4:54 mins/km. The speed run training culminated with a one lap walking and stretching exercises.

After this Friday evening workout, I realized that my “speed endurance”  was only good for 10 kilometers. I was not surprised about my assessment on my endurance because after I finished the MILO National Finals Marathon, my training were geared towards two successive 10K road races and most of my runs were active recovery runs after the Marathon Race and I never had any running workout for a distance more than 10 kilometers.

After assessing my endurance capability with the said speed workout, I formulated my race strategy for the Sunday’s 21K run—I had to slow down with my average pace on the 1st 5K and slowly increasing the pace on the 6th to 11thK, and race on my best up to 110% effort for the last 10 kilometers. If not for those jeepneys, tricycles, & garbage trucks along the route and lack of road marshalls, I could had made a better time on my last 10 kilometers. I experienced my first “negative split” in a half-marathon distance in this road race.

So, one of the “secrets” in our speed training is already out for other competitive runners to try and follow—run 75% of the race distance you have to compete two days before race day with your best effort (100%) and follow it up with a 30-minute active recovery run at your 70% effort a day before race day. This should be done if the road race for Sunday is a half-marathon and lesser distance road runs.

My 2009 Pasig River Marathon Training Started Last 01 Dec ’08


On the following day, Monday, after I finished the MILO National Finals last 30 November 2008 with a time of 3:48:42 hours, I was back at the ULTRA Oval Track doing my active recovery run for 30 minutes. It was on this slow recovery run where I thought of seriously preparing for the Bataan Death March 102K Ultramarathon Race which will be held on April 5, 2009. Henceforth, all my weekend races and marathon race/s before the ultramarathon race will be a part of my training.

So, while the rest were tapering for their Singapore Marathon and later recovering and resting after the said race, I, together with the Hardcores and Team Bald Runner were already preparing for our next marathon race. And out from nowhere, I received a text message  from the race organizer of the Philippine Marathon for Pasig River stating that the race will be held on March 8, 2009.

As part of my training for the March 8 Marathon and 102K Ultramarathon, the Hardcore Group (HG), Team Bald Runner, and participants in the 102K Ultramarathon will conduct a “50K practice run” along the route of the Bataan Death March on 23 February 2009.

For the past weeks, I’ve been running a total of 70-90 kilometers every week; going to the gym at least twice a week to strengthen my core & upper body muscles; and attending the “speed” lesson/training at the ULTRA Oval Track three times a week. For this week, I should be able to reach a total of 90-100 kilometers and for the month of January, I should be hitting 110+ kilometers per week already.

Race Goal for Philippine Marathon for Pasig River: 3:30:00-3:45:00 hours

How will I prepare for it? The following are the ingredients of my preparation every week:

2—Long Steady Distance Runs

2—Speed Runs

1—Tempo Run

1—Speed Drills/Pylometrics

1—Active Recovery Run

8—Hours of Sleep Every Night

1—Massage Session

1-2—Gym Workout Sessions

Lots of “Double” runs for the day, and

Lots of Positive Attitude and Discipline

Merry Christmas and Happy New Year To Everybody!!!

The Worst Road Race Of The Year…


….Is the “Patakbo Sa Kabundukan” held in Montalban, Rizal last Sunday, 21 December 2008

But I Improved My Time by 3:15 minutes for the 21K distance from my last 2008 Adidas KOTR 21K Run’s fnish time.

From the Race Bib, to the Emcee, up to almost everything, the race was poorly planned, prepared and implemented. The distance for the 21K was accurate with at least 400 meters in excess as registered in my GF 305. I can safely call this road race as the “Askal Run” but the presence of the Hardcores/Team Bald Runner made this race as a road run to evaluate and assess their “speed” training at the ULTRA Oval Track for the past weeks. All the members of the Team Bald Runner, to include the elite runners, performed better and improved their finish times. I finished with a time of 1:45:40 hours.

Details and pictures will be posted soon!

Philippine Amateur Track and Field Association


Philippine Amateur Track and Field Association (PATAFA)

For the past months, the following questions had been playing in my mind whenever I have my running workouts and during my participation in weekend road races in Metro Manila and in other provinces:

1)      Why is it that there are so many road races every weekend up to the point that at least four road races are being conducted in one day? Is there an instituion or body who should be controlling all of these races?

2)      Why is it that there is no uniform registration fee for every road race? Who should be responsible in controlling the registration fee of every road race?

3)      Who are the registered and authorized “road organizers”? Who controls the prolifiration of road organizers in the country?

4)      Why is it that there are so many running “coaches”? Are these running “coaches” certified and have a permit/s to operate their coaching business? Who controls their “coaching fees”?

5)      What is the organization or institution that covers and governs everything about road races and running in the country?

6)      Who is going to inspect and determine the presence and quality of support system ( like water, security, medical & emergency needs) to be given to runners during road races?

7)      Who determines or certifies a road race if the distance is precise and accurate?

8)      Who gives sanctions to race organizers where there are reported cases of stealing  and other criminal acts committed during road races?

Through my research, I found out that the International Amateur Athletics Federation (IAAF) is the international governing body for Athletics (track and field sports, to include road races) and in among member nations/countries, a National Athletics Federation is the governing body for Athletics. In the Philippines, IAAF’s national athletics federation is the Philippine Amateur Track and Field Association which is simply called PATAFA. The PATAFA is so powerful that everything that happens in Athletics in the country should happen under the authority of the federation and nothing should be organized without the approval of the federation. It has a great power and at the same time has a great responsibility!

The roles of PATAFA are:

1)      To lead and serve the Federation

2)      To manage all aspects of Athletics

3)      To build on past successes

4)      To ensure a financial basis for present and future activities

5)      To act as guardian of the values of the sport and have the responsibility to set an example and promote these values to the benefit of Athletics.

The following are the functions and obligations of the PATAFA:

A)     On Governance

1)      To be responsible for all aspects of Athletics in the country.

2)      To promote the sport of Athletics and the development of an Athletics Culture.

3)      To provide an appropriate administrative structure and services for the functioning of the Federation and the sport.

4)      To maintain an official list of National Records.

5)      To undertake proceedings against athletes who have rendered themselves ineligible and to impose sanctions where appropriate.

6)      To undertake proceedings against any individual who may have violated the rules of the Federation and to impose sanctions.

B)      On Resources

1)      To obtain and manage the financial, human and technical resources required for the functioning of the Federation.

2)      To set budgets and maintain financial records.

3)      To control expenses.

4)      To arrange for an audit of financial statements.

C)      On Communications

1)      To maintain good relations with and appropriate information to athletes and members of the Federation.

2)      To maintain good relations with the government office responsible for sports and other organizations which have an interest in Athletics or may be of assistance to the Federation.

3)      To maintain good relations with the media in order to ensure the positive promotion of the sport and the Federation’s activities.

D)     On Competitions

1)      To promote the development of a program of competitions including national championships.

2)      To select and organize teams to participate in international competitions.

3)      To maintain a national calendar of Athletics competitions.

4)      To provide official sanctions for competitions including those organized by other parties.

E)      On Facilities and Equipment

1)      To ensure that competition venues and equipment meet the technical specifications mandated by national and international rules.

2)      To guarantee the accurate measurements of road courses used for running and race walking competitions.

F)      On Officials and Coaches

1)      To oversee the recruitment, training, certification, deployment and control of the athletic officials and coaches required to carry out the programs and activities of the sports.

G)     On Medical & Scientific

1)      To plan and coordinate the delivery od sports medicine services to athletes.

2)      To plan and coordinate the delivery of scientific services to coaches and athletes.

3)      To ensure that a doping control program is implemented in accordance with the rules of the IAAF and relevant national regulations.

To confirm all these items I’ve researched, I arranged for an appointment with our country’s President of the PATAFA, Mr Go Teng Kok and I was able to meet and talk to him lengthily about the prevailing situation of athletics and road racing in the country. He confirmed such powers of PATAFA and also admitted that he lacks the resources to implement the rules and regulations/proper administration of Road Races in the country. I presented to him the “projects/programs” that I’ve been doing since I was the Program Director of the DND-AFP Fintong Pangarap for Marathon two years ago and as the “Bald Runner” for the past year. He was surprised to know all these projects. After almost 1 ½ hours of conversation, he asked my assistance for the implementation of the rules and regulations in road racing, of which I accepted on a consultation basis, I think!

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Mr Go Teng Kok, Bald Runner & Coach Andaya of FEU at the PATAFA Office

So, to all the Road Organizers, Coaches & “coaches”, Race Sponsors, and the road racers, you know already that there is somebody “up there” who should be supervising us and putting some “sanity” to those numerous weekend races and who should be able to look for each runner’s welfare while participating in a road race.

Pictures @ The “Boodle Fight”


The following are the pictures taken in last night’s “Boodle Fight” with Team Bald Runner and other runners. For more description of the said event, please read Bugobugo’s latest post:

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Cris Sabal and the rest of our elite athletes prepared for the proper arrangement/presentation of the food.

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Lester, in addition to the food he brought, he took the initiative to bring sardines and a can opener for the activity.

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After Philip delivered his brief Prayer Before Meals, I made the command to start the “Boodle Fight”!

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“Boodle Fight” is really a fight for the food infront of you!

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These guys are not only “hardcore” in running but also “hardcore” in eating!

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Lester, one of the sponsors of Team Bald Runner, receiving his gifts. Lester also handed me lots of “gifts” for the elite runners of Team Bald Runner. Thanks, Lester!

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Philip as he received his share from the Team Bald Runner

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Coach Rio, our special guest, received some gifts, too!

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Coach Rio’s Team & Coaches also received a Wall Calendar

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Philip aka Foreign Runner donated his ASICS Gel-Kayano 13. Philip, sorry for the camera!

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Mesh donated her slightly used Newton’s Distance Racer; two pairs of  Mizuno Shoes; and five (5) finisher’s singlets/t-shirts

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Mesh aka My Iron Shoes was awarded her “1,000-Km Club” Finisher’s T-shirt. She completed the distance while running the Standard Chartered Singapore Marathon. Congratulations, Mesh!

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Jay aka Prometheus Cometh, who arrived later after spending Wedding Anniversary with his wife.

Invitation To A “Boodle Fight”


The Bald Runner is inviting the Hardcore Group, “Speed” Training Students, incoming and members of Team Bald Runner to a “Boodle Fight” as a simple Christmas Party for novice and competitive runners. The activity will be held at 7:00 PM tomorrow, Wednesday, 17 December 2008 at the vicinity of ULTRA/Philsports Oval Track.

To the other runners, if you have time, you can drop by the venue of the activity and join us with the elite runners of Team Bald Runner. If you have not joined a “boodle fight”, this will be a nice experience for you!

This is a simple “pot luck” party and you can bring your share from steam rice to any viand and dessert. Bottled water, Gatorade, Propel and canned soft drinks will be accepted. No beer or liqour, please!

See you! Merry Christmas & Happy New Year!

Christmas Party With The Fort Striders


When I am Not Running, I Must Be Talking to the Running Clubs & Groups!!!

After finishing the MILO National Finals Marathon at Luneta Park, I was approached by one of the officers of the Fort Striders Club, Inc and he invited me to their booth. The members were so kind enough to offer me drinks and sandwich which I accepted. During our conversation, Col Mandar (Ret), one of the founding fathers of the club, asked me if I could be their guest of honor and speaker for their Christmas Party and I immediately accepted their invitation. Last week, while I was running along the BHS loop, the Fort Striders runners called my attention and they handed me their official letter of invitation with the attached program of the party.

So, last Friday evening, 12 December, I attended their Christmas party which I was informed to be their fifth Christmas Party since they started holding such activity. The party was held at the Max’s Restaurant at the Starmall and scheduled to start at 6:30 PM. Through my knowledge and observation, this running club was created when the Global City/The Fort established its road network and the first few buildings had their occupants. I knew also that most of the members then were active officers and enlisted men of the Philippine Army and the Philippine Air Force. I am glad that most of the members now are still the same soldiers whom I personally knew and the members of their family. These soldiers were my runners when I led them as the Battalion Commander during the conduct of the AFP Battalion Run Competition (a group of 317 officers & men running in a battalion formation, in perfect alignment, running uniform, running in cadence with the proper chanting, from UP Balara to Camp Aguinaldo, a 7.5K distance) as we won the Championship in 1999. The Philippine Army won again in 2001 where I was the Team Manager and Coach. Unfortunately, this running competition event among the Major Services of the AFP, to include GHQ & PNP, as part of the AFP Anniversary every December, was scrapped in 2002. I will make a separate post about this event in the coming days.  

Having arrived early for the party, at least 30 minutes, before the scheduled start of the program, I was able to talk to the members who arrived early, who were mostly retired soldiers. Of course, our topic of conversation was about running—their members finishing the Standard Chartered Singapore Marathon and the incoming races in Metro Manila. At this point, I was introduced to the members who arrived at the venue one at a time. To my surprise, my friend Kim and her husband, Patrick arrived at the party. Little did I know that Kim is an active member and supporter of the club. Kim, Patrick, Captain Espejo and I were seated in one table and we talked more about running in the Philippines. It was an appropriate time to personally convey my congratulations to Kim for successfully finishing the Singapore Marathon. Congratulations again, Kim!

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Patrick, Kim, & Capt Espejo during our Dinner

While dinner was being served, the program started with the usual protocol—invocation, singing of the National Anthem, and Opening Remarks by one of the members. The highlights of the program was the awarding of plaques to the members who had supported the successful conduct of their Club’s sponsored & organized road race which was the 4th OctoberFest  Run at the Global City. The President of the Club, Engr Eric Ongkoy also presented the Annual Accomplishments of the Club, their attendance to this year’s road races, and their other outings/activities.

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I officially inducted the new set of Officers of the Fort Striders Club

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I was kindly introduced briefly by the President of the Club but I guess, the Biodata that I prepared and submitted to one of their members did not reach him. Anyway, I was glad he did not receive my Biodata because simply reading reading it might bore the audience. It was a long biodata! The brief introduction made me decide to have my speech longer!

Ever since I was a Commander, I never read my speeches but I usually compose my message and thoughts while running and try to deliver them extemporaneously to the audience. Delivering a speech is very easy and simple, most especially if the topic is very familiar to my heart and mind. My speech was a brief-collated version of my posts with the Bald Runner’s blog and I hope my readers in the audience were not bored and did not doze. The conclusion of my speech was a challenge to every member of the Fort Striders Club to encourage everybody to run and be the instrument to make the running community grow bigger. Running must be an “end” and “means” towards a healthy and strong nation where every citizen must nurture that Sports is a Source of National Pride.

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While delivering my speech…

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Received a Plaque of Appreciation from the Club

After my speech, the Club awarded me with a Plaque of Appreciation and it was my cue to also give my donation/support to the club.

What made the Christmas Party more enjoyable and exciting was the activity after my speech. One of the officers of the Club conducted an “auction” of road race/marathon souvenirs bought from Australia and Singapore and the proceeds go to the fund of the Club. A head visor was auctioned at P30.00. A beautiful finisher’s singlet from a Marathon Race in Australia was auctioned at P200.00. Kim O’Connell got one singlet for the price of P300.00 but I was surprised that she donated the brand-new shirt to my Project Donate A Shirt! Thanks, Kim for the gesture of support! A Finisher’s Medal for the 2008 Standard Chartered Singapore Marathon was also auctioned to the members for less than P500.00. There were other items which were auctioned where all the members were interested.

After the auction, I realized that the night was getting late and I asked the officers, members of the Club, Kim and Patrick for me to go ahead of them as I knew they still had some activities to do as part of their Christmas Party.

As I left the place of the party, I got an idea of taking the initiative of “reaching out” to the different running groups and clubs to impart the advocacy of the Bald Runner and also encourage communities to form/organize their respective running clubs or groups.

The year 2009 will be a busy year for the Bald Runner!

Long live and three cheers for the Fort Striders Club, Inc…hep..hep..hurray (3X)!!!

Another 39 Seconds Improvement


UP ICTUS Centennial 10K Run @ UP Diliman–14 December 2008

I did not run last Thursday and Friday because of the rains and Friday afternoon was supposed to be my scheduled running workout with the Team Bald Runner’s “speed” session but I had to attend to a Christmas Party of the Fort Striders Club, Inc as their Guest of Honor and Speaker. I will post a separate story about this party with a well-established running club in Metro Manila. The rainy situation of Thursday gave me the chance to go back to the gym for the second time this week and another gym workout last Saturday early evening. My gym workout this week was my way of coming back to strengthen my core and upper chest muscles after almost three months of not going to the gym.

Without any running workouts for the past 3 days, I felt I was sluggish since last night after my gym workout. I woke up at 4:15 AM and did my pre-race preparations before proceeding to the UP Campus in Diliman, Quezon City for the UP ICTUS Centennial 10K Run. I arrived at the Assembly Area at 5:20 AM where my staff, Captain Espejo, handed my race bib. After a brief warm-up run and stretching, I could hardly perspire (maybe, because of the cold weather) but it took me two times to pee before I entered the starting area. Before the race started, I saw some of the student-runners of Team Bald Runner’s “speed” training and I knew this road race was their “evaluation” run for them to find out if their training is really working.

Maintaining his good reputation of starting his races promptly on the scheduled time for the race to start, Coach Rio fired the starting gun at exacly 6:00 AM for the 10K run. As compared to last week’s 25th RUNNEX 10K run, I started my run slowly making sure not to pass over or slower than my 100% effort (4:51 mins/km pace) and be able to have a “negative” split time for this race.

After running for the first 100 meters and trailing about 20 runners infront of me, the road marshall stationed infront of the Oblation directed us towards the Entrance Gate of the Campus while the rest of the runners ahead of us just continued to follow the road towards Roxas Road, missing the distance of about 200 meters! This incident slowed me down but I kept on my relaxed pace although I was already cursing in my mind why Coach Rio would change the route on the race day which was totally different from the race route published on a paper enclosed with the race packet and the same race route published in his website. Sometimes, it derails the strategy of a runner if a sudden change in the route is implemented few hours before the start of the race. However, this was a minor problem as I kept my pace faster than my 100% effort.

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My pictures were all “blurred” because I was too fast for the automatic shutter speed of my digital camera!

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I hope PhotoVendo has better pictures of me running this race.

Except for the jeepneys and other vehicles passing along Quirino Road and along the road in-between Palma Hall & College of Education and lots of joggers and slow “walkers” along the Academic Oval Road that slowed down most of the runners, the race was orderly, well-managed, and filled with the required water stations along the race route. Going around the 5K-loop for the second time was never a problem as I could see the students in our “speed” sessions were gaining distance on me and I was happy that they were running faster this time!

As I passed the finish line, I pressed the Stop button of my GF 305 and it registered a time of 48:28 minutes but the distance registered 10.39 kilometers. It is almost one lap of the Oval Track extra distance for the 10K race. Last week’s 10K race had an extra distance of about 240 meters with a finish time of 48:32 minutes with an average pace of 4:44 mins/km. For today’s race, my average pace is 4:39 mins/km. From my computation, I could have finished today’s 10K in 46:45 mins which is an improvement of 39 seconds from my adjusted time in last week’s 25th RUNNEX 10K Run.

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A surprise PR finish time of Jonel aka Bugobugo85 for this race! The “speed” sessions really work and produce postive results.

I was surprised to hear the voice of Jonel aka Bugobugo85 on my back as I tried to mingle with the other finishers barely few seconds after passing the finish line. He said that his “speed” program is really working and he personally thanked Captain Ferdie Espejo for his “quantum leap” of improving his finish time for the 10K race. Congratulations, Jonel!

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Philip aka Foreign Runner, BR & Capt Ferdie Espejo during the awarding of the “1,000-Km Club” Finisher’s T-Shirt

Philip aka The Foreign Runner, another student of the “speed” session, improved again his finish time and won the Championship Overall Category for the 10K Race. I also awarded him his much-delayed and well-deserved “1,000-Km Club” Finisher’s T-shirt.

I went home happy because of my improvement but I could had been happier if there had been awards for the Age Category which I was hoping to get another podium finish. Well, there are more road races to come!

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Hardcore Group/Team Bald Runner Members

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Bald Runner with Dingdong “Sergio” Dantes after the 10K Run

“It Seems I am Running Slower”


I am on my third week of my “speed” training with the Team Bald Runner and it seems that I feel that I am running slower but after uploading the data from my GF 305, I am surprised that I am getting faster every time I have my running workout!

I have received some comments from the readers of this blog that what I am writing are very “technical” in nature. Well, for a runner to improve his finish time, he or she has to be aware of his time down to the last seconds and also on the precision of distances being run during training as well as in road races. Running is a very technical sport and that is the reason why we compare ourselves with other runners through our finish times within a certain road race distance. The finish time is the “bottomline” in road racing. It is not how much pain you feel during and after the race; it is not the amount of water, bottles of sports drinks and packets of GUs and sports bars you consumed; it is not the number of pounds or kilos you shed off from your weight after running a race; it is not about your running kit and shoes; it is not how many runners you passed by/overtaken during the race or vice-versa; it is not who and how many runner-bloggers you saw before, during, and after the race; it is not about your injuries; it is not about knowing other runners during races; it is not about meeting your running friends;  it is not the number of miles/kilometers you run to prepare a road race, and lastly, it is not about those food you ate along the way and those “breakfast” after the race. Remember, a competitive runner is being  judged and evaluated by his finish time in a certain road race distance. 

After last Sunday’s 25th RUNNEX Executive Classic 10K Run at the UP Campus, I had my “active recovery” run at the ULTRA Oval Track last Monday morning for 30 minutes with 70% effort where I should be running a pace of at least 6:56 mins/km, almost 7:00 mins/km pace. Instead, I was running comfortably within my 80%-85% effort (5:42 mins/km) and I thought I was running slow!

On Tuesday morning, I arrived very early at the ULTRA for my easy endurance run but I was warned by the Security Guards that the Oval Track was closed for the whole morning because of an official activity in the area. I guess, the President was scheduled to speak to a group of government officials on Anti-Corruption. From the ULTRA Oval Track, I had to go to the Bonifacio High Street/The Fort for my workout. From the BHS loop, I went running along the streets of Global City until I reached McKinley Hill up to the C-5 Highway entrance and went around the roads of the said area before going back to the BHS. I was able to cover a distance of 12 kilometers. I thought I would have an average pace of 6:30 mins/km for the said run considering the terrain of Global City and McKinley Hill. But I was surprised to see the data from my GF 305 that I ran an average pace of 5:54 mins/km which is within my 80-85% effort.

On Tuesday evening during our “speed” session at the ULTRA, my “speed-group” was directd by Coach Ferdie Espejo to run a “pyramid” interval run consisting of running 3K-2K-1K-2K-3K, with a recovery jog/walk of 1 -1:30 minutes in between distances. We were asked to run within our 80-85% effort. The result was that our group had an average pace within our 90% effort and higher for the whole “pyramid” workout and we were still smiling after the workout!

Last Wednesday evening during our “speed” session again at the ULTRA, my “speed-group” was directed to run 5 X 400 meters within our 100% effort with 1:30 minutes as recovery jog/walk but it turned out to be enough time for us for our “water breaks” and brief runs to the CR. The average pace of our group was faster than our pegged “speed limit” and went beyond and faster than our 110% effort. We were running an average time of 1:40 minutes  per lap! After finishing such interval run and resting for 5 minutes, we had to do another 30-minute run within our 80-85% effort but we finished with an average effort of 90-95%.

I really appreciate what the coaches of Team Bald Runner are doing to the participants of this “speed” training. The coaches are exposing us to our lactate threshold through our interval runs and at the same time improving our endurance capability with those endurance runs with our 80-85% effort. As a result, all of us are improving in our finish times and our bodies are slowly adapting to our endurance limits in every speed session. I told Coach Ferdie Espejo about my “feeling” of running slower but such feeling is contrary to what the numbers say—a faster time results on my GF 305. He was laughing as he asked me and my “speed-group” to have another “diagnostic test” by next week.

My classmates at the “speed” sessions are just silent but they are smiling and happy from the results they are getting from their speed workouts. I know from their smiling faces and remarks that running, afterall, is fun!

Yes, running as a competitive sports is very technical…and it is fun!

Update: Donate A Shoe (Dec ’08)


A British National visiting the country for the 3rd time and a runner, Ian Hardie Darlington, donated one (1) NIKE Air running shoes last Sunday before the 25th RUNNEX Executive Classic 10K run started in UP Diliman Campus.

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Mr Dalington with Coach Ferdie Espejo, Jr & BR at the UP Campus

Cathy Bacosa, one of the runners of Team Bald Runner’s “Speed” Training at the ULTRA Oval Track, donated one (1) pair of ADIDAS running shoes last Friday after her oval track workout.

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Cathy donating her shoes after her speed workout at the ULTRA Oval Track.

Ting Pascua aka Running Ma, a regular runner at the ULTRA Oval Track, donated one (1) pair of ADIDAS running shoes and 10 pieces of Finisher’s T-shirts and singlets last Monday morning.

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Ting aka Running Ma had to take a break during her regular morning workout at the ULTRA Oval Track to donate her shoes and Finisher’s t-shirts & singlets.

Amado Castro, Jr of Reinier Pacific, a runner and race walker, donated (again!) three (3) pairs of NIKE shoes; one (1) MERRELL shoes; one (1) MIZUNO running shoes; and one (1) NEW BALANCE shoes. The shoes were given last Monday afternoon.

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In a span of two weeks, Amado Castro Jr of Reinier Pacific had already donated six (6) pairs of running shoes

As of this date, the Project Donate A Shoe was able to receive a total of one hundred one (101) pairs of running shoes from runner-donors and was able to give a total of ninety-two (92) pairs of these donated shoes to those runners with “old” running shoes. Nine (9) shoes will be available for distribution during the incoming weekend road races.

To the donors, thanks for your support!