Mental (Training) Preparation

23 03 2017

For a serious marathoner or ultra runner, the physical training in preparation for an event needs a lot of time, effort, dedication, patience, money, and hard work just be able to attain those number of miles, hours of training, and comply to the scheduled training one has to follow. It is already ingrained in us the importance of the following: Long Slow Distance running to develop our endurance; Interval Training and Hill Repeats to develop our power, strength, and speed; Tempo Running to develop a sustained pace for a certain period of time; and Recovery Runs to allow our muscles to recover after a certain more intense workout or after a block of weekly training. And most important of all, Rest, for our muscles and the whole body to recuperate and rebuild as a result of the stress the body had been exposed to.

Even if we think that our physical preparation is perfectly done, there is still a great possibility that we fail to cross the finish line. There are outside factors that will try to challenge our physical training. It could be the weather, the difficulty of the terrain (high altitude), injury, or if not, accidents! But what is most important during the race is how your brain works before and during the race.

Mental attitude during the race is the key to a successful finish in a race and it plays a lot in all my successful finish in the past.

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“Train Heavy, Race Light”

For a runner to have a positive mental attitude during the race, he/she should have done his/her assignment on mental training/preparation before and during his/her physical training preparation for the event. Only few of our elite or average ultra runners who would tell us in their respective blogs on how they mentally prepared themselves to podium finish or simply finish the event. Or maybe, they don’t know about mental attitude as it is already ingrained in their body system without them knowing it.

Here are my suggestions for anybody on how to mentally prepare for a certain running event, either you are a “newbie” runner or a hardcore ultra runner:

  1. Create a Blog——It is now very easy to create a blog or personal website where a runner can use it as a Daily Dairy. Just make sure that all your stories or entries are true and accurate. This is where you describe your physical training and the place where the training is done on a daily basis. In short, this is your Runner’s Logbook where you include what you think about your training for the day and how your body feels before, during and after the workout. Do not fabricate or manufacture your daily entry. If you missed a daily workout, say so! Nowadays, you can have your blog on Facebook! This “diary” will become your reference in your future races. And please don’t think that you will be “sharing” your “secrets” to your readers by showing to the world how you are preparing for your next running event. The key word in the present world of Social Media is “SHARE”. The more you share your experience, the more you inspire others!
  2. Shout It To The World——If you are dreaming a certain event for you to join, announce it to the world. If you are intending to Register to a certain event, announce it to the world through your Social Media accounts. If you have successfully registered to an event, announce it to the world. Announcing your intention to the World is too easy to be done nowadays. You can announce it to your Blog/Website, Facebook, Instagram or Twitter. The key here is that as early as possible, announce to the world that you are participating a certain event and you announce it that you will finish the event. Announcing your participation to a race makes you accountable of the things you would do to finish this race. You are also accountable to your family, relatives and friends.
  3. Make A Bet——As if you are gambling, make a bet on yourself. If you finish the event, you must be able to reward yourself with something that is very significant and reminds you of your accomplishment. It could be something physical (object—-new shoes or new running gear/apparel or a trip to a place where you can rest and relax. If you fail in your event, think of of something that will penalise or punish you! Maybe, you could take a rest or simply do another sports which you hate most! Or maybe, punish yourself by volunteering to a race where you hate the Race Director! The key here is that you should challenge yourself to be the best you could be!
  4. Ask Somebody To Make A Bet——It could be your close friend or Friends on Facebook whom you would challenge to gamble with you. If you win, you get something from them and if you lose, you give something to them. Just simple as that! Challenge your friends to gamble with you!
  5. Ask for Sponsorship and Donations——If you are very good in convincing other people, most specially to your friends, in helping you finance your trip or provide you some of the needed support like water, sports drinks and food, you can ask for sponsorship or donations. In this way, you are adding accountability to your success (or failure) among those who have donated your needs for the race.
  6. Be transparent——Post anything on your Blog those evidence that you are dedicated in your training and in your quest to finish your event. It could be coming from your workout/s on Strava, Dailymile, Training Peaks, or any pictures of you doing your homework for the event.
  7. Read Race Reports of Finishers——Most of the runners abroad have their own blog and most of them are elite runners but most of them are average ultra runners. They would share their experiences and lessons learned during their race. These blogs would provide all the detailed information about the Race. However, do not try to attain their finish time and their split times on the different Checkpoints along the route. What is important is that you can pick-up and learn some details about their attitude and sometimes, their strengths and weaknesses (mistakes) during the race.
  8. Try to Mimic or Train In A Place Similar to the Event’s Course——By studying the Elevation Profile of a certain race, you can easily determine or locate a place where you can do your training. As I said in my previous posts, you have to compute the elevation gain in every 10 kilometres of the race and then find a place where you can train with the same total of elevation gain. If it is not possible, do mountain “repeats” or multi-loop runs in a course where it is hilly or in a rugged terrain. Make sure also to be observant on your time as some of the checkpoints have a very tight cut-off times in some sections of the course.
  9. Do “Brainstorming” Sessions——In the military, we do “brainstorming” sessions during the planning stage of a military operation. We write down the possible scenario that will lead to a successful attainment of the mission/objective and in the same manner, write down the scenario that will lead to the failure of the mission. In running an ultra, you have to do this also. As of this time, you know already your strengths and weaknesses in running an ultra race. Write them down and review them as you recall them in your successes and failures in your past events. Write down also your “time-tested” remedies/solutions when you hit some “issues” along the run. From all these data, you can now write a chronological list of things to do and/or things that you experience in your body in every section of the course or in every certain period of time that you are running in an event. Hopefully, you will create a very long list and while you are reviewing them every day, you will be able to compress them and come up with an outline or a shorter version. Remember that the things on the list are the things that you are EXPECTED to do and the things that your body would react or expect to experience, considering the weather, your pace, and the terrain of the course during the race. If there is a need to have a back-up Plan, then do so! Read these plans as often as possible!
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Do Your Homework Diligently

Since this post is for one’s mental preparation and training before a running event, I leave it at that and more to come on how we can sustain a positive mental attitude during the race. If you have any suggestions, feel free to make a comment/suggestion on this blog.

Thank you!





Race Report: 1st MGM’s DaBoBong (DBB) 50K Mountain Trail Run (Bulacan)

27 10 2016

Since I finished the 2nd Zamboanga Mountain 50K Run, I did not run regularly for the next 3 weeks and then resumed my daily training two weeks prior to the conduct of this event. Most of my daily training consisted of road runs where I included “strides” and tempo runs within the middle of each running workout. I made some hill repeats per week and two weekends of long hikes in my mountain trail “playground” which lasted for 5-6 hours every workout. On those two weeks of training, I made it a point to have a full day rest on Mondays and two days rest before the event.

While on training, I was eyeing to join the shorter event which is 25K because I wanted to finish the race in 4 hours; go home to Manila early during the day; and my long runs prior to the race were less than 25K. However, while driving to Doña Remedios Trinidad (DRT), Bulacan, I have finally decided to join the longer distance event which is 50K with the thought of going around the 25K-loop twice. Knowing how organized and loaded with logistics in all the MGM’s events that I’ve joined (I guess, I joined all of them!), I finally decided to join the 50K event as soon I checked-in at the Starting Area.

Sometimes, I need to challenge myself and take the risk as to how far I can go in terms of testing my physical and mental limits as a result of my limited period of training; test my gears/equipment; and test my nutrition and hydration strategies.

While it was still dark (2:45 AM) at the Caribbean Resort in Doña Remedios Trinidad (DRT), Bulacan when we arrived, I could see lots of personal vehicles parked and runners wandering around inside the resort; preparing their gears; and taking their nap while waiting for the event to start. I could see the “usual suspects” or “addict” runners in trail running but I could not see lots of the faster ones. I was wondering if there is another trail running event being held for the weekend or it is a sign that most of them are still recovering from the trail event a week before this one.

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Course Map & Elevation Profile (From Facebook’s Event Page)

Few minutes before the start, the Race Director briefed us about the course/map; elevation profile; and the locations of the Aid Stations/Checkpoints/Marshals. However, the briefing did not specifically mention about the rivers to be crossed; the slippery rocks to be climbed/trekked and the numerous waterfalls to be climbed. From the description of the course, I expected that my shoes will be wet throughout the race so that I decided not to use gaiters and calf sleeves. Instead, I used my light Salomon S-LAB Trail Shoes and the thinnest Drymax socks. I took time to review the map course and asked for some clarifications as we have to pass a certain checkpoint for three times. We were advised that the Marshal in the said checkpoint will write a certain “mark” on our Race Bibs to show or indicate that we have passed the said checkpoint for three times. (Looking at my Race Bib after the event, I saw the numbers 1-2-3 written on my Bib). I made sure that I will not get lost during the race.

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Group Picture Before The 50K Start (Copied From Facebook)

The race started promptly at 4:00 AM for the 50K distance event. I took time to walk the first few meters while I turned on my PETZL Reactik+ Headlight. From the entrance of the Carribean Resort, we turned right into an asphalted road and after a flat portion, it was all uphill where I would hike and run trying to keep up with the pace of the other runners in front of me. But I have to maintain my pace with the thought that I would not like to “bonk” on the last half of the run.

For almost one hour and 45 minutes, I was running and hiking trying to focus on what my headlight’s beam was directed in front of me. I was quite bothered with the Nathan Handheld bottle that was strapped on my left palm that the water inside in it was getting out from its sipping valve as I swing my arms. To keep the water from being wasted, I had to drink the water regularly instead of just ignoring the leak. With this situation, I was always in need of water 2-3 kilometers away from the next Aid Station but I just relaxed with my predicament as I can easily scoop some water to drink on the rivers and waterfalls along the route, this is to include the free-flowing water from hoses in some of the houses in the area and man-made wells along the side of the road.

It was already daybreak when I reached the peak of the first “major” climb of the course and it was relatively downhill and flatter portions of the course. Some of the road was paved but most of it was wide smooth dirt road. I tried to increase my pace even if I would glance on my watch that I was having an average speed of 4.2 miles per hour. To me, this is already a big improvement and I was happy that my training (“strides”/hill repeats/tempo runs) is paying off and getting positive results on my numbers/data from my GPS Watch.

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NATHAN Hipster Waist Belt (Medium)

I was regularly ingesting 2 capsules of Salt Sticks every hour and made sure that I have at least two pieces of Coffee Candies inside my mouth. Every 2 hours, I would ingest those packs filled with “Jason Koop’s Bacon & Egg Rice Balls” which I copied from the Ultrarunning Book of Jason Koop. On the major climbs/ascents, I would ingest CLIF Energy Gels (Mocha) with water. All my nutritional needs were stashed inside the pockets of my NATHAN Hipster Waist Stretchable Belt (Size: Medium). I prepared 4 packs (each pack in a ZipLoc) of Jason Koop’s Rice Balls which is equivalent to eight (8) balls. At the Aid Stations, in total, I only ate 4-6 pieces of Jelly Ace, one piece of Hopia, drank two glasses of Ice Cold Coke, and ate 3 slices of native “Biko”/native rice cake. With this regular concern on my hydration and nutritional needs, I did not experience any “bonking” or any cramps on my legs during the run even if it was already hot on my last 10K to the Finish Line.

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Lots of River Crossing & River Running

For the 50K runners like me, we were treated with so many surprises! I was thinking that we just simply cross a lot of streams and rivers but in reality, we were practically running with and/or against the flow of the water! And these streams and rivers where we have to run have a lot of slippery rocks underneath the water which made my running and hiking unstable. And for the rivers, some are deep up to one’s breast (depending on your height) and most of them have strong current but the current would bring one to a shallower portion of the river.

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“Killer” (Small) Loop River Crossing For Two Times

For the lots of waterfalls? I thought the route would lead the runners to just simply pass the bottom of the falls but we were wrong! We had to climb the waterfalls and reach the source of the water because that is where the route was! I could not believe it! Aside from climbing these falls up to where the water is coming from, we have to descend from the falls, too! In doing these ascents and descents on raging waterfalls and on the sides of these waterfalls, the rocks where one has to hike were slippery and sometimes you have to take time to select a small notch or crevice on the rocks to place your shoes and fingers to propel you upwards. Practically, were crawling or “rock climbing” on a slippery waterfalls on our way “up or down”. As these waterfalls were inside a forested area, I had to switch on my headlight just to be sure and see where I would hold on those slippery rocks! I am just wondering how those women runners were able to pass through these parts of the route. I highly appreciate their strong will and courage to go through these challenging parts of the course. My snappy salute to you! This “loop” is the most significant part of the course as I have to slow down but I enjoyed the challenge while I was tailing the first women to win this course!

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One Of The Waterfalls (Photo By RT Hernandez)

The so-called “small loop” of the course is also challenging but not as hard as the first loop with those river running and waterfalls’ rock climbings. However, the “small loop” has the deepest river crossing and lots of steep uphill climbs but I tried to run the downhill and flatter sections and “power hike” those ascents. One has to go through this “small loop” for two times and this was where the heat of the sun would take its toll to most of the runners. I have to take time to dip my body to the rivers to cool off and drink lots of water on “small wells” along the route.

Finally, I was on my last 15K of the course before the Finish Line. One kilometre from the last Aid Station, a photographer was waiting and ready to take my pictures. I saw some water falling on the side of the road that I have to take time to have my “shower” to bring down my body temperature. The photographer asked for a “selfie” and I acceded to his request. He told me that the next Aid Station (last one) is already near.

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Last 12K To The Finish Line (Photo By Niche Sio Jensen)

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Cooling-Off (Photo By Niche Sio Jensen)

The wide trail ended on the banks of a wide river where I could see a rope. I took time to rest and look around and found out that there are markers/ribbons leading me towards a hanging bridge, not knowing that I have to go back to the same river after coming from the last Aid Station and now using the rope to cross the wide river! So, I was treated with “Biko”/native rice cake and ice-cold Coke at the last Aid Station. I engaged some conversation with the volunteers and I sensed that they don’t know me. I found out that this is the first time that we, “outsiders”, were the “first” to run on these trails as most of the forests and lands are not yet exploited by “squatters and illegal upland farmers”. They told me that I could still catch up with the 3 runners ahead of me but I was not sure about their information. I was glad that they provided me with with some positive thoughts!

The paved road from the Aid Station led me to the same river that I’ve crossed using the Hanging Bridge but I have to cross now the river with me holding the rope tied across the river. Next, the markers led me to a single-track trail going up to a mountain where the trail has a lot of slippery rocks and inside a forest. It took me some time to reach the peak and then the dirt and muddy road leading to the Poblacion of DRT, Bulacan. I have to run on the middle portion of this trail as both sides had been depressed and became muddy due to the tire tracks from a truck that goes up to the peak of the mountain. It was a mix of jogging and power hiking as the trail is rolling in terrain and once I was out of the forested area, I could see already the roofs of structures of the town of Doña Remedios Trinidad (DRT), Bulacan. I know that once I hit the paved road, everything will be downhill to the Finish Line.

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Course Map By My SUUNTO Ambit 3 Peak Watch

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Elevation Profile From My SUUNTO GPS Watch

I finished the race in 8:45:50 hours. The staff at the Finish Line was expecting me to finish later in the afternoon and they were surprised to see me approaching the resort’s gate/entrance earlier than they have expected.

As a word of advise, don’t bring your iPhone to this event. I did not bring my phone as I did not want to be distracted with the temptation of taking some pictures of the route and I made a good decision. The remaining salt tablets after the last river crossing got melted and the candies became sticky syrup but my rice balls were properly sealed in their ZipLoc that they were dry all the time. If you decide to bring your iPhone, make sure to use a hydration system that have pockets higher than your breast/chest and have them sealed in a waterproof plastic packs.

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Self-Explanatory

I highly recommend this event to those who are looking for nice scenery, “laid back” trail running event, well-organised/stocked Aid Stations and well-marked course, and very challenging course.

Congratulations to Dabobong Angeles and his Team for this successful event. Congratulations also to all the Finishers of the 50K & 25K events!





Hike & Run To Mt Baldy (2016)

24 08 2016

Almost every time I visit and stay in Los Angeles, California, I always make a schedule to trek to the peak of Mt Baldy. I have read a lot of blogs and FB status of running friends in Los Angeles that they would go and hike up to the peak of the said mountain. One of my ultra running friends, Benjamin Gaetos, is a regular visitor of this place and one time, I asked him for directions in going to Mt Baldy. And he generously stated the directions and the things to be required to be able to park ones vehicle near the trailhead. This was 4-5 years ago. From then, I was a regular visitor/hiker to Mt Baldy (Mt San Antonio).

Coming from Downtown, Los Angeles, I would drive to Highway 2 North and enter Highway 134 until it merges to Highway 210 East going to Pasadena up to Azusa/La Verne area. I have to exit at Baseline Road, turn Left at the Stop Light/Intersection and then drive towards Padua Street. At Padua Street, turn Right until I would reach the Mt Baldy Road. Turn right at Mt Baldy Road and go north, passing through the big lawns and nice houses in Claremont, until I would reach Manker Flats. A few yards (along the paved road) above Manker Flats, there is a road on the left with Portalets and within the said vicinity is where anybody could park their personal vehicle. The trailhead is the start of the road called “Mt San Antonio (Baldy) Falls Road”.

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San Antonio Falls Trailhead (BR’s Photo)

Trailhead

Trailhead With Four (4) Portalets (BR’s Photo)

However, one has to display an “Adventure Pass” on Dashboard of the Vehicle to be able to park in this hiking destination. The “Adventure Pass” can be bought in any of the REI Stores in Los Angeles and some of the Outdoor Stores in the area. It costs $35 which is valid for One Year. One-time Day Pass is also available for the price of $5.

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Parking Area (Side Of The Road). Adventure Pass Needed (BR’s Photo)

On my first hike, I would follow the “Fire/Dirt Road” going up to the mountain from the trailhead by following where the Ski Lift would end. At the end of the Ski Lift which has commercial establishments and Public Toilet, I would turn left on another Dirt Road that would lead me to the Devil’s Backbone Trail, Mt Harwood, and to the peak of Mt Baldy. Round Trip distance would be 14 miles and it would take me almost 8 hours for the first time that I hiked to the peak.

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Ski Lift Commercial Establishment/Water Refilling Station (BR’s Photo)

But later on, on my yearly visits, I would be introduced by running friends on some of the shorter distance and steeper trails towards to the peak of the mountain.

For this year’s visit, it will be my 5th visit to “peak bag” the mountain. And I could make it with my 6th “peak bag” before I would leave Los Angeles for Manila.

Rowell Ramos, an ultrarunner from Los Angeles, invited me to join their group, for my 5th hike to the said mountain. For Rowell and his friends, it is their “bread & butter” as they would peak bag the mountain almost every week. Rowell would sometimes hike alone by starting early in the morning and then before 10:00 AM, he is done with his hike.

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Very Steep Trail & Impossible To Run Or Jog

I joined Rowell, Peachy Poso, and Rico Bagayawa on this hike which was done on the first Saturday of August 2016. We met and assembled at Manker Flats at 6:00 AM and we started to hike as soon as possible. We took the steepest trail leading to Mt Baldy where we veered left after hiking along the Mt Antonio Falls Road for about a mile. But before going to the said mountain, we “peak bagged” Mt Harwood first which is one mile away from Mt Baldy. This “new” trail experience was very challenging as I have to stop along the way for me to adjust slowly to a higher elevation. For the past weeks before this hike, I’ve been running on the road and never had the chance to accumulate vertical distance in preparation for this hike. However, slowly along the way, I was able to adjust my breathing as I positioned myself at the back of the group.

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Brief Rests & Stops To Adjust The Body To Higher Elevation

We started to meet the gusty winds from Mt Harwood but the wind temperature was not too cold that I would be able not to use my Windbreaker/Jacket. After a brief stop at the peak of Mt Harwood, we immediately proceeded to Mt Baldy. I was telling to the group that the same intensity of the wind was the same wind that stopped the race in this year’s TransLantau 100 in Hongkong. After a short descent from Mt Harwood, we were on our final assault to the peak of Mt Baldy. After 30 minutes of relentless hike, we finally reached the marker of San Antonio or popularly known as “Mt Baldy”.

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Short Downhill Run From Mt Harwood

It is self-explanatory that the mountain is called as such because it is devoid of any kind of vegetation, except for a few shrubs on the side of the mountain. From a distance, you can see see its peak as whitish in color.

I think we stayed at the peak for about 30 minutes, taking some of our pictures and talking to some of the other hikers who happen to be friends of Peachy Poso. I was able to eat my energy bar and drink some of my water.

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Final Assault To The Peak Of Mt Baldy

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Finally, At The Peak of Mt Baldy (Rico, Rowell, Peachy, & BR)

We were trying to locate where Mt Baden-Powell was located in relation to Mt Baldy as the 2016 Angeles Crest 100-Mile Endurance Run was being held on that day that we were in Mt Baldy. I was supposed to be in that race but because of lack of training, I opted not to join the said race.

From the peak, we descended via the Devil’s Backbone Trail all the way to the Ski Lift Commercial Area. Since it was all descending trail, we took advantage to run and jog until we reached the commercial establishment. We had some water refill on the public faucet and ate some Empanada brought by Rowell Ramos. After a brief rest, Rowell and Peachy had to continue their trek to the Triple T Peaks which is another 10 miles before reaching the trailhead while Rico and I had to return to the Mt Baldy Falls Road Trailhead which has a distance of 3.5 miles from the Ski Lift Commercial Center.

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Descending Run From Mt Baldy

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Running Along The Devil’s Backbone Trail (Do not look at your sides!)

Rico and I were done before noon time and we parted ways. I was able to hike and run a distance of 10.4 miles with a total elevation of 4,937 feet. The details of my hike & run could be seen here—https://connect.garmin.com/modern/activity/1291507392.

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Filipino Empanada As Trail Food

I promised to be back to this mountain for another solo hike and run before leaving for Manila.

If you happen to be in Los Angeles and would like to hike a mountain, Mount San Antonio (Mt Baldy) is a must!

(Note: Pictures and Empanada Were Provided By Rowell Ramos)





Running Will Make You Poorer, But…

22 08 2016

If you are an average runner, “middle or back of the pack” runner or Social Media runner, running will make you poorer but there are intangible benefits that you can get from it.

The following reasons why running will make you poorer:

  1. Running is Addictive——Running is like a “drug” for the mind and the body that the more you are comfortable with it, the more you would challenge yourself to be faster or run longer. Having said that, there are “rippling effects” to such addiction and the next reasons will validate my theory. (Note: Running is an addiction that will NOT lead you to kill, steal, or rape somebody!)
  2. Indecision Which Running Shoes’ Brand You Will Be Loyal To ——Most of running friends are attracted to the color combination and physical appearance of the shoes. Some also would think that the more expensive the shoes are, the better for them to brag to their running friends. There are also runners that would prefer to buy shoes that are being used by International Champions whether they are road marathon elite runners or mountain ultra trail runners. You will be wondering why average/middle of the pack and back of the pack runners are using the brands like Salomon, HOKA ONE ONE, and expensive models of ALTRA or ASICS. It is a “bragging right” to have these shoes in the social media because they are very expensive. Result? You pay and spend more even if a cheap NIKE or New Balance or Merrell or Skechers can do the job you need in a running event.
  3. Looking Good In Ones Running Apparel——I don’t understand why most of the runners are fond of using running tights in running events. I know that these running tights are comfortably used for colder environment and not in my country, Philippines. To some, runners would use “triathlon suits” in a marathon or half-marathon running events and I really admire them to be preparing for their Ironman Race in Kona, Hawaii. And come to think of these apparels, they are more expensive than the ordinary running shorts and running shirts. Aside from being expensive, they are heavier than the regular running apparel and if you are a sweaty guy, they tend to be heavier as they absorb most of ones perspiration.
  4. Compression Accessories Are Expensive——I am not the “compression-runner” type but I sometimes use them in races and in my training. However, after an ultra race, I try to use them for recovery while resting or sleeping after the race. Well, for the other runners, I really don’t know if they get some advantage in terms in muscle cramping prevention during the race or being in fashion with the rest of their running friends. For me, they are just added weight to what I am carrying during an ultra race but one thing that calf sleeves are very useful is that when they absorbed the perspiration coming from my body preventing my socks to be wet in the early part of the race, most specially when the prevailing temperature is warm or hot.
  5. Lots of Hydration Bottles and Systems To Choose From——You might have observed the international elite runners to only carry one hand-held bottles and some would wear a backpack with bottles in front and another bladder full of water on the back. Depending on the weather of the place of the event, the mandatory gears required in the race, and the rate of sweat loss of an individual runner, the runner can decide what to choose from these hydration systems. Most of them are expensive but very functional not unless you settle for a commercial bottled water bought at 7-11 Stores as you recycled hydration bottle.
  6. Nutrition and Sports Fuel Are Also Expensive——If you are an mountain trail or road ultra runner, you know what I really mean. And if you have a support crew, your expenses are multiplied depending the number of support crew or pacer you will need for you to successfully finish the race.
  7. Don’t Join My Races If You Complain About Registration Fees——Yes, Registration Fees are very expensive nowadays. So, if you want to save your money for an A-Race which you think that will increase you value in terms of reputation, prestige, and self-satisfaction, just concentrate on your training——do your LSDs, do some Strength Training, do your Tempo and Intervals Runs to improve your Speed, and improve on your weaknesses, whether on your nutrition or mental attitude during the race.
  8. Ultra Marathon Races Are Expensive, Too!——There are local ultra marathon races that offer lower registration fees than the other races but if these races are tainted with suspicion of cheating, the money you paid for your registration fee and the “swags” you received from finishing the race are worthless!
  9. Joining International Races Is A Fortune——I remember an ultra runner who regularly joins my ultra races who said that he will never join any 100-mile/160K ultra marathon race if there is NO Finisher’s Buckle to be awarded to him even if the registration fee is lower than my races. After so many years, the same guy in now planning to gather and earn points for his UTMB participation in Chamonix, France. UTMB 166K Race (more than 100 miles) does NOT award a Finisher’s Buckle but the mere fact that you are going to Europe means a lot of financial resources needed to be saved and spent.
  10. Accessories In Running Add Up To More Expenses——Cellphones/Camera; GoPro; “Selfie” Sticks; Sunglasses; Buffs; Water Repellant Jacket; Trekking Poles; Emergency First Aid Kit; Medicines; GPS Watches with HR Monitor; & Trucker Caps.
  11. Coaching Services——I know that there are Local Running Coaches who are willing and able to help and guide you to an enjoyable and injury-free running life. I am not sure if they are offering free services but it is your responsibility to pay back something to your coach. If you research in the Internet, there are lots of websites who are offering Coaching Services to any body with a certain fee. Just be ready with your Credit Card.
  12. Gym Membership & Regular Massage——I am one of the few “first” members of a well-known franchise of Gym which is very popular in the world but after 3-4 years, I have to give up such membership because it is becoming more expensive and I just do my own strengthening exercises in the comfort of my house. Sometimes, I would visit a not-so well-known Gym and pay on a daily basis. If you have Gym Membership, then this your Annual/Monthly Fees add up to your expenses. In the same manner that if you need to relax your muscles, a regular massage to your professional muscle therapist will add also to your expenses.
  13. Medical Check-Ups——It is expensive to acquire a Medical Certificate or Clearance if you don’t know any Doctor as most of the more popular local races now require the submission of such before you are considered as a participant. If you are long-time or veteran runner, there is no need for you to go to a Doctor to check on your muscle pains or running-related injury, just simply rest and relax and let your body heal by itself.

But there are bigger benefits if you maintain running despite all these expenses you have to incur. There is a saying that goes like this: “Poor People Invest In Money; But Rich People Invest In Time”. In the end, if you keep on running, you are that “Rich People” who are investing in time——for you to live longer, more healthy, and more happy than anybody else and maybe, still running at the age of 80 or beyond.

Through running, I have been “investing in time” so that I could enjoy my retirement and the pension I am receiving from the government and the “golden eggs” from my investments.

So, you may be broke while you have the love and passion in running but in the end, you will be enjoying a longer life and a healthy lifestyle (free from medical bills and maintenance medicines).

Go out and run!

Rich Runner

Simple Attire But Very Expensive!





Why I Hate “Selfies” In Running Events

17 08 2016

In my early years of joining running events, which is about 40 years ago, runners then were not particular with their pictures before, during, and after finishing a race. What was important to them was to finish the race, get their Certificate of Finish and hoping that the race result will be published in the daily newspapers. It was only the Top Male & Female picture that would be featured in the next day’s newspapers, if the race is a Marathon distance. It was only the Marathon Races that award Finisher’s Medal to the runners!

Now that we are in the Age of the Internet and Social Media, the tendency is that you need an evidence that you are participating in a running event by posting a picture of yourself in the Internet/Social Media showing that you are really in the said event. Added to this is a “bragging right” to your friends that you are really a legitimate endurance athlete. No evidence, no “bragging rights”! And the more your pictures is being SHARED and have LIKES, the better for you that your feat is being recognized.

Let me define what I mean by “selfies” or a “selfie” picture. “Selfies” are those pictures taken by ones digital camera or cellphone’s camera where you click the shutter button by yourself with your face or body and the surroundings as a product/result in the said picture. Sometimes, I can consider “selfie” pictures when I see runners stopping by the trail or road to take a picture of the scenery or the surroundings. I don’t consider “selfie” pictures taken by official photographers as well as pictures taken by the support crew or pacer of a runner.

Let me then tell you the reasons why I hate “selfies” in running events and they are the following:

  1. Runners taking “selfies” with another runner on the background or taking a “selfie” behind another runner don’t ask permission to take a picture of you as the background. Most of the time on these “selfies”, they would show that I was walking or having some “low/down moments” when these pictures are taken while the one taking the “selfie” is smiling or laughing happily behind my back or in front of me. Just imagine what the picture would depict if it is posted in the social media.
  2. It slows me and breaks my racing momentum in races. Ok, I admit that I am a very positive person and I don’t say “No” to the requests of other runners to have a “selfie” during a race. But for God’s sake, please don’t ask for a “selfie” with me at the peak of a mountain in a trail race if I am about to continue my run to proceed on the descending/downhill part of the course. As a rule, never ask another runner for a “selfie” during the race. Every runner has their goal to finish the race as fast as they can and that is the simple essence of race!
  3. “Selfies” or pictures taken at the Turn-Around Points in trail runs are also annoying as it delays the momentum of a runner. Simply have the Race Marshal on these points/locations to take note or write the Bib Number and time of arrival of the runner and don’t delay the runner from finishing the race. Just imagine if you are in a group of 4-6 runners in that turn-around point and each runner would wait for his/her turn for him to pose a picture showing that he/she actually reached or passed the said place!
  4. In the Aid Stations, Race Marshals and Volunteers should not take “selfies” with the runners while they are being helped with their food and while refilling their hydration bottles or packs. These requests for “selfies” would alter or disturb the runner’s focus on what he decides to do in the Aid Station at the fastest time possible. Once a runner’s focus is unnecessarily disturbed, his or her temper would spike most specially if his target time to reach that Aid Station/Checkpoint is not met. To be safe, never ask a “selfie” to those who are fast and runners who are focused to improve their finish time/s in a race. Moreso, if they are elite international runners or “good-looking” lady international runners.
  5. Let it be known that even if I am already 64 years old, I am still a competitive runner. Having said this, I have target pace, speed, and finish time in all the races that I join. I would be happy and contented to race with the younger runners in road and in trail races, whether they are non-ultra or ultra distance events. So, a simple delay for a “selfie” would be a reason for my targets to be altered, resulting to slow performance or sometimes, bad temper!
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I am already tired!

So, what is my advise on “selfies” or taking of pictures during the race?

  1. If you want to improve your PR in a certain race, leave your cellphone/camera behind. Aside from being a distraction (of taking selfies/pictures), carrying a cellphone or camera adds weight to your body.
  2. If you have a blog or planning to document your races and need to have some pictures of scenery or places along the race route, do a recon run along the route and you can have all the time to take pictures along the route. On race day, your only goal is to focus to finish the race without any distractions.
  3. If you are a fast runner, you have all the time to take your pictures but do not distract or interrupt other runners and request them to take your picture or ask them to have “selfies” with you. In one of my trail races, a runner in front of me suddenly stopped along a single-track descending part of the route and requested me to take a picture of him that I wanted to deny his request. But I just smiled and did the favour to take a picture of him…not once but three times!
  4. In international races, don’t be stoked to world-class/elite runners by asking them to have “selfies” with them during the race. You can have “selfies” with them during the Race Briefing (a day before the race) or after the Race. These international elite ultra runners are kind and easy to talk with as they would accommodate a “photo-ops” with them once you request them to have one. I never had any problem talking to these people before and after the race.
  5. In races where one of the mandatory gears is a cellphone, the cellphone is a gear that is very vital for your survival just in case of any emergency/accident or serious injury that will happen to you. Bringing out ones cellphone to take pictures of the scenery and “selfies” adds up to the extra time spent in the course, most specially if you are “cut-off time beater” like me. If you successfully finished the race within the prescribed cut-off time, you can register again for the next year’s edition if you intend to run it faster and have a chance to take selfies during the race.
  6. You must be warned also with runners who intentionally request you to have “selfie” with them must specially if you running ahead of them. This kind of runner will destroy or impede your momentum in the race and after taking a “selfie” and making some time to pack or stow your cellphone or camera in your pocket, the one who requested you to have a “selfie” with your will just leave you without even saying “thank you”. Just when you realised that you have been tricked by this runner for stopping, you would see him almost one hundred yards ahead of you with a blistering pace.

“Selfies” are already a “norm” in most of the Social Media outlets and platforms and they are already part of being a runner and as an avid outdoor adventurer. But if you don’t have any time to beat, it is fun and self-satisfying because it creates memories to your activities or events.

With or without “selfies” running is still fun but don’t do it to me when I am racing.

Go out and run!

H1 Recon 02

Smiling But Actually Tired





DNF @ 2016 Hardcore 100-Mile Mountain Trail Run

24 05 2016

DNF (Did Not Finish) @ 2016 Hardcore 100-Mile Trail Run

I have a lot of DNFs in my previous attempts to finish a 100-mile mountain trail run here and abroad and many are wondering why I would just simply finish one of my ROAD 100-mile ultras in my races and earn those buckles that I have designed. One of the important reasons why I insist on finishing a 100-mile trail run is because I have already transformed myself as a mountain trail runner after the conduct of the 1st Taklang Damulag 100-Mile Endurance Run. Since then, I limited my exposure to road racing as well as training on paved roads.

Maybe, my old age is fast catching up on my body that I need to spend more time in the mountains. However, more effort is exerted on my muscular and respiratory systems while I am in the mountains but after every run or hike I feel energized and more relaxed. It could be due to the following: the nice sights & scenery of the place where I came from, the clean and unpolluted air that I inhaled, or the variety of the ground where my feet would land that makes me more agile and fast in thinking. And the list gets longer with so many more reasons…

Fast Forward…The Hardcore 100-Mile Mountain Trail Run is very close to my heart as I was a part of the RD’s team to recon and measure the route for the first time within the duration of three consecutive days. We started in Kayapa, reached the peak of Mt Pulag, spent two nights in Balite, and then exited on the trailhead in Ambaguio, Nueva Viscaya and later linked up with our Support Team along the Maharlika Highway in Bayombong, Nueva Viscaya. We braved to fight the rains, the heat of the sun and the challenges of the mountainous terrain in Benguet and Nueva Viscaya. And the rest is history.

I made my first attempt to join the race in 2014 and I got lost on the first 14 kilometres due to error in judgment and arrived in Babadak Aid Station (Km #62) beyond the cut-off time of 16 hours. I was totally exhausted upon arrival at Babadak Aid Station even though I was well-prepared for the said event as I tried to catch-up from the loss of time I made from the Start to Pangawan. As compared this year, my preparation in terms of mileage and vertical distance is not even one-half of the mileage in put into the race in 2014.

I did not have any intention of joining this year’s Hardcore 100 but after my TransLantau 100 “abbreviated” finish last March where I was awarded only 2 UTMB points instead of 3 points, I decided to join the Four Lakes 100 where I could earn 3 UTMB points. I finished the Four Lakes 100K with a time of 26:45+ hours and it gave me the boost to try my luck again for the Hardcore 100 after asking the RD if I can still join the race. Instead of joining the TNF 100, I opted to join this year’s H1 Recon Run/Hike for me to familiarise again the first half of the route. Practically, my training for the event started immediately after I finished the Four Lakes 100 and I knew that the allotted time between FL 100 and H1 was not enough to gain more vertical distance and mileages appropriate for the event. But the hard-headed attitude in me prevailed and I know that any runner would not need “luck” to finish this race.

You may think that I was too ambitious to join this event and brave enough to toe the line with the rest of the Starters at the Starting Line but there is no shame in me because I am already 64 years (with nothing to prove anymore) and I would be happy to count the number of younger runners whom I could pass along the way which is, one or the other, would boost my morale to continue the race. So, my objective in this race was to catch up any runner whom I would see in front of me even if they are mountains ahead of me as long as I can see them and at the same time be able to build-up some buffer time before those designated cut-off times in the different checkpoints along the route.

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Hardcore 100 Route Map & Elevation Profile

The Journey To DNF

The race started at exactly 12:01 AM Friday, May 20, 2016 at the Kayapa Elementary School’s Multi-Purpose Covered Court with 134 starters for the Hardcore 100. Having considered myself as the Oldest Runner among the participants, I positioned myself at the back of the pack and started walking. I think I walked on the first 200 meters because it was an uphill along the Highway until we entered the trailhead which was a short downhill where I started to run and jog. I practically jogged the flatter part of the course and brisk-walked on those uphill climbs. I knew that it was an 8-kilometer distance of uphill before we reached the short climb to the trail of the “Mossy Forest”. However, upon reaching Km 7, it started to rain and I had to bring out my Patagonia Water-Proof Jacket to prevent my body from getting cold and wet. I was happy to see that there is a Marshal manning the short climb up to the Mossy Forest as this was where I got lost in 2014. I tried to run inside the Mossy Forest and I was comfortable with my pace until I was knocked down with a branch of tree that fell down years ago across the trail. I resumed with my run until I reached Pangawan and I refilled my bottle with water. The RD and the rest of the volunteers were there cheering us and telling us our split time as we arrived at the Aid Station. My time was 3:02 hours for 14 kilometres and I was 32 minutes late/slower from the “time plan chart” that I prepared and carried with me. Instead of losing hope, I have to think positively and made my brisk walking faster on the next 3 kilometers of uphill climb to Dayap.

I think I was able to shave off some minutes of my delay from Pangawan to Dayap because of better footing on the ground even if it was raining. The road has a concrete tire track and the exposed ground is too hard to become a muddy one as it was not saturated with the rain. I took advantage to improve my pace after leaving Dayap. However, the road to Banao (newly-graded for widening and improvement) became very muddy as more parts of the trail became ankle-deep mud with water. There are even landslides, too where barely one-foot of track could be passable on the edge of the mountain cliff. This made my pace slower even if I had the aid of my trekking poles to prevent me from sliding and landing on my butt on the ground.

Hardcore 100 39 Hours

Cheat Sheet: Time Plan Reference For A 39-Hour Finish

Before reaching Banao, I was able to pass 8 runners and most of them did not have any trekking poles as they deliberately and slowly selected/chose the drier parts of the trail where they would avoid sliding on the muddy road. Even if the course profile on this part of the route is steeply going down, a runner would not dare to run a faster pace with the mud and slippery nature of the trail. So, instead of getting faster and improving one’s pace in this portion, I had to move slowly and deliberately instead of falling down and getting injured in the process. One false or mistake move on my part would mean a fracture or two on my ribs or bones. Better to be safe than landing in a hospital and giving a problem to the RD. One of the runners whom I passed just simply sat beside the trail wearing his raincoat and declared himself as DNF for having blurred vision! Before reaching Banao, the sun was already on the horizon, the rain had stopped and I could see signs from the cloud formation that the day will be a hot one!

As I looked at my watch, I was already delayed for almost one hour due to the muddy road (and slow start up to Pangawan) and decided to continue without dropping by at the Banao Aid Station. Knowing the different natural and free-flowing water sources along the trail, I was confident that I could easily refill my hydration bottles and bladder with water. It is a steep downhill run from the Banao Aid Station until you reach the bottom where one has to cross the 2nd Cable Hanging Bridge along the course. From the bottom, one has to go uphill again until one will be running along the edge of a mountain where on your left is a big & wide raging river. This is where you will pass the famous Sitio Happy, Kabayo where one will be running on the middle of a mini-rice terraces. Just be careful on your footing that you might land or fall down on the lower level rice terrace which has a height of at least 10-12 feet. There are more Cable Hanging Bridges to cross along this part of the course and be careful not to slip on those wooden planks. The course seem to be flat as the trail becomes flat as one has to run beside the raging river. Sometimes, you will run a flat trail with a narrow irrigation canal on your left side after passing the ABAT Elementary School until you reach a “meadow” where some houses are located. From the houses, it will be a deep descending part of small rocks on the trail where is a wooden fence on your right and a big trunk of fallen tree on the middle/left side of the trail. Take advantage of picking up your pace on these flat and descending parts of the course. After crossing the longest Cable Hanging Bridge in Kabayo, be ready for the next 7 kilometres of relentless climb up to the trail intersection/crossing of Napo-Tuyak which is still one kilometre away from the Aid Station/Checkpoint.

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The Longest Hanging Bridge Towards Napo-Tuyak

I started to slow down on the last 5 Kilometers to Napo-Tuyak because of the heat of the sun and the steep climb to the crossing/intersection before the Aid Station. It was only on the last 2 kilometres that I thought of ingesting some solid food and taking in my first Salt Tablets that I was able to recover some strength to beat the cut-off time in Napo-Tuyak by 2 minutes. The “pit stop” to eat and rest on the last 2 kilometres was costly that I squandered 20-25 minutes of my “buffer” time.

I was the #124th and last runner to arrive within the cut-off time of 11 hours at Napo-Tuyak (Km 45). How I wished there was an Ice Cold Coca-Cola drinks to greet me at the Aid Station but there was none. The newly-cooked Camote just arrived and I picked-up one or two pieces which were still hot to eat. I put them in my pocket and proceeded to the store where I could buy some Coke. After eating some solid foods and the newly-cooked camote with the Coke, I started my climb as the last runner to Grassland without any hope of arriving at the next Aid Station/Checkpoint within the cut-off time of 16 hours!

It is a consolation that it was my 4th time to trek on this very steep climb from Napo-Tuyak to Babadak no matter what time will I arrive at the next Checkpoint. There was still light as it was before sundown when I finally reached the Grassland. There is no need to bring out my Cellphone as I was here for so many times since started in trail running. From the Grassland, I was on a Hiking Mode to Babadak and hoping that I would be transported back immediately to Kayapa for my shower, tooth-brush, hot food and warm bed.

I missed the cut-off time of 16 hours in Babadak Aid Station/Checkpoint and I was declared “DNF” (Did Not Finish).

Things To Be Improved To Myself:

  1. Fighting With Age & Body Deterioration——I am so lucky and blessed that I’ve reached this age without any major illness or living a life while taking in some “preventive maintenance” drugs/medicines to buy more time in existence in this world. All I could do is to maintain my health/physique and continue what I love doing which is trail running and hiking up and down the mountains. I will be going back to Kayapa next year and finish this course and be declared as the “Oldest Finisher in this Event”.
  2. More Mileage, More Vertical Distance But More Rest——For one to successfully finish this race within the cut-off time of 40 hours, one needs the whole year to train and prepare for it. An average runner knows what is meant by periodization and one must follow this principle of training. For my age, I would strictly follow this principle and make the H1 as my A-1 Priority Race and consider the rest of the races of the year as part of my training and evaluation leading to this Main Event. The training cycle of 3-4 weeks will be observed as to give time for my body to rest and recover for the workouts I’ve put in to my body. Hopefully, I will be devoting more sleeping hours during the days and nights during my training period.
  3. Strengthening Exercises——My strengthening exercises and drills at the Gym for 4 weeks leading to the race complemented or substituted in some of my absences and missed trail running days in my weekly schedules. I did not feel any attacks of cramps or tightening of my muscles on my legs and arms except for some pain on my lower back which needs more “core exercises” during my climb from Napo-Tuyak to Grassland. I think those gym workouts which were concentrated on my leg muscles to include my butt muscles had greatly helped in my run and hike without any signs of any pain or developing any injury to my legs.
  4. Tool or Devise To Remind Me To Eat——I usually use the “beep” sound of my watch every time I complete one mile as a reminder for me to take in my liquid and food but most of the time, I would not hear the sound while on the run. There are times also that I become hard-headed not to drink or eat even if I hear the sound and focus more on what I see in front of me while running. I think I have to practice or train on this using my iPhone as a reminder device or use my iPod music, too! My faster pace between Banao to Kabayo and then to Napo-Tuyak contributed on my lack of concern on my nutrition to the point that I forgot that I had with me in my Hydration Pack lots of Clif Chews which could be eaten easily and gave me the needed energy just like when I ran the TransLantau 100. Age is catching so fast on my memory that I forgot also to take my Salt Sticks/Tablets on the early part of the race when the sun was out and I was sweating profusely and only to remember to take in some when I was about to be totally drained from my energy on the last 2 kilometers to Napo-Tuyak! Next year, this thing will never happen again! Can anybody suggest those “talking” Applications to be downloaded for my iPhone?
  5. Weather, Expect For The Worst——I’ve used my ALTRA Superior 2.0 in my successful runs for the Translantau 100 and Four Lakes 100 but it did not perform well on muddy and slippery trails of H1. Aside from not being aggressive on holding my feet from sliding on muddy trails, the insole kept on folding-up front inside my shoes! I thought that a lump of mud had accumulated inside my shoes that I had to dip my feet/shoes on every running water I could pass along the route just to remove the mud inside. I had some slips but I was glad I had trekking poles to balance myself. I think I have to go back to my Inov-8 Mudclaw or New Balance Trail Shoes with Vibram Soles if this event will be scheduled on this part of the year where I would anticipate some rains during the event. As with my Patagonia Jacket, it passed flying colours on what it is used for as a raincoat and warmer outfit to prevent me from the cold winds in the Grassland. I have used a The North Face Waterproof Jacket during my Recon Hike two weeks before the race as it rained from Napo-Tuyak to Grassland and it passed with flying colours, too!
  6. Trekking Poles——I used my almost 4-year old Black Diamond Trekking Poles which is 120 cm in length. I used them in my past TNF Races, Mt Ugo Marathon, Translantau 100s, Four Lakes 100, and CM50 editions and they are very useful. Now that I am becoming an expert on the use of trekking poles, I feel that I need a longer one in size for more stability. I will buy the same brand of trekking poles with 130 cm in length.
  7. Need For More Speed On The Trail——Hardcore 100 is a very unique mountain trail running event. One has to need some Speed or Faster Pace on the first half of the race and then maintain a comfortable jog-walk pace on the second half of the race. If you don’t have a “buffer time” of 3 hours upon reaching the Napo-Tuyak Aid Station/Checkpoint (Km 45), be ready to DNF at the Babadak Aid Station/Checkpoint (Km 62). If you are arrive at the Babadak Aid Station within the cut-off time of 16 hours in good condition, you have a 50-50 chance of finishing the race within the 40 hours cut-off time. In order to have a “buffer time” of 3 hours at Napo-Tuyak, I have to run an average pace of 5.6 kilometres per hour from the Starting Line up to Napo-Tuyak! Considering the total gain in elevation of about 13,000+ feet within the distance of 45 kilometres, the said pace is a very fast one for me. In my training, I could only manage to have my fastest average pace up to 4.9 kilometers per hour with a lower total gain in elevation by almost 3,000 feet. I have one year to improve my average pace appropriate for the first 45K of the course, hopefully! This will be the first thing that I will improve on in order to have a greater chance of finishing the race.
  8. More Recon & Visits To The Route—-Aside from doing more practice runs on the first 62 kilometres of the route (Start to Babadak), it is also a “must” to know and feel how it is like to run and hike from Napo-Tuyak back to Dayap (Km 102) during nighttime. From Dayap to the Finish Line is the “reverse” version of the Four Lakes 100 route but there is still challenge to it as one has to reach the peak of Mt Ugo before going to the Finish Line. Hopefully, I will be able to do my practice runs and hikes by segment or section on this part of the route when the body is already weak and exhausted. We will see!

As a closing note in this post, I know that there are so many younger, stronger, and more experienced trail runners who have declared themselves as DNF in this race, to include our foreign friends/neigboring countries’ mountain trail runners who have finished other challenging races in other parts of the world and this Hardcore 100 event is something that we could be proud of. This international event could not be possible without the vision and advocacy of Jonel Mendoza and his Team to bring Sports Tourism in this part of the country and establish an added economy for the people of Kayapa and its environs. Let us support this event whether you are a trail runner or a volunteer and hopefully, the government and/or private entities will come into play and be aware of this event and come up with “projects” or establishments for better living conditions and accommodations for the people joining this event.

And for those local Pinoy Runners, Men & Women,  who took the Podium Finish Positions and up to the Top Ten Overall Ranking, they have proven that they could Break The Course Record in the previous year/s and even performed well within the standards of the world’s elite international trail runners. This outstanding performance of our Local Trail Runners shows and proves that we can compete among the top international elite trail runners in the world. I just hope that our local as well as our multi-national Outdoor Corporate Brands and Private Business Establishments, and of course, our Government will have the INITIATIVE and CONCERN to bring these outstanding trail runners to international competitions and exposure.

To those who experienced running in this event and about to join  this most challenging trail running event in the country, always remember, you came to join this event not to brag to have tried or finished it but you came here to prove that you can endure the most painful experience you can inflict on to yourself because of mountain trail running…thus, you will know more about yourself and what you are capable of from the strength of your mind and body.

Congratulations to those who endured the pain and victorious to have defeated the mountains and had successfully finished the race. To those who failed, we have one year to prepare, train, and save some money.

See you next year!





Race Report: KOTM’s Four Lakes 100K Mountain Trail Race (Part 2)

7 04 2016

In about one month, I will turn to a 64-year old mountain trail runner and I have accepted the reality that I am getting old and about to retire from ultra mountain trail running with the hope to leave some legacy to the next generation of runners, most especially to the local ultra runners. I also accepted the fact that I am becoming the “cut-off time chaser” in all my past international ultra races. But for the past months, I improved on my nutrition strategy; more rest and recovery in my training; and getting smarter during races. And because of these reasons, I became more confident to finish the ultra races that I intended or scheduled to join this year. I guess, I might not retire in the near future after all.

I was surprised with my performance in last month’s Translantau 100K in Hongkong even if I was stopped at Km 90 due to severe weather conditions in the mountains. If only the race was not stopped by the Race Organizer, I would have improved my previous finish time last year by one hour or more. Instead of earning 3 UTMB Points, all of us who were stopped along the course were considered as Official Finishers and were given 2 UTMB Points. Due to this setback to earn 9 UTMB Points in 3 Ultra Races, I decided to join the 2016 KOTM’s Four Lakes 100K (FL 100) Trail Run and earn 3 UTMB Points from it.

Here are the reasons why I did good in this race:

More Time To Recover & Rest—-The Translantau 90K that I’ve finished 2 weeks before the FL 100, became my “peak LSD” in preparation for the said race. And the last 50K LSD “heat training” that I did one week before the race was my taper run. Within those two weeks, I did two sessions of leg workouts and the rest were devoted to rest and more sleep. However, before the Translantau 100, I finished the Condura Skyway Marathon (42K) and my Fort Magsaysay To Dingalan 65K Ultra Marathon Race.

Total Elevation Gain——As a mountain trail runner, this is the most important factor to consider in one’s training and looking at the data gathered and recorded by my Suunto Ambit 3 Peak GPS Watch, I was able to satisfy the suggested Total Elevation Gain that I have to attain within a certain distance. For example, if the 100K trail course has a total elevation gain of 15,000 feet, one must be able to train in a course that has at least, a total elevation gain of 1.500 feet within a distance of 10 Kilometers, 3,000 feet in 20 Kilometers, and so on. My playground offers a Total Elevation Gain of 2,100 feet within a distance of 8 kilometers and if I extend it to 22 kilometers, I would attain a total elevation gain of 4,250 feet! This explains why I have the endurance to go up to the peak of any mountain during races.

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Four Lakes 100 Elevation Profile From SUUNTO Ambit 3 Peak GPS Watch

Nutrition & Hydration Strategy——Don’t wait till you feel you are hungry or thirsty that you start ingesting your food or drink your water/hydration mix. To be safe, once my GPS Watch beeps to register that I have completed ONE MILE (1.6 Kilometers), it usually reminds that I have to eat a bite food or drink my hydration mix. If I have an average speed of 3 miles per hour, then I would hear 3 beeps within the hour which means that I ingest any solid food and drink my water 3 times within the hour. Drinking and Eating are done while on the move which I usually do during my training runs.

Train Heavy, Race Light——I usually bring a lot of water during my training runs but in my races, I only carry enough water to sustain me in between the Aid Stations. But I carry my CarboPro mix packs which I programmed to sustain me for the whole course in my pack. For this race, I carried 12 packs (1 pack/serving in every two hours of running/hiking) but in the end, I only used 7 packs for the whole course. The pack that I carried during the which consisted of the mandatory kits and extra solid foods which was lighter in weight than the pack that I carry in my training runs.

Running Kit——The ASICS Running Shorts that I’ve been using in my ultra trail races since last year’s CM50 is becoming my favourite and my best running shorts so far. The ALTRA Superior 2.0 which I used in Translantau 100 is becoming my favourite choice for my 100K trail races, too! My Salomon 5-liter Advance Skin 3 Pack with its accessible pockets had been also helpful that I could easily reach for my bite foods and candies while on the move. My reliable PETZL Tikka XP which is very light gave me more confidence to run during nighttime.

Reduction of Stop Time in the Aid Stations——It would have been smarter not to stay long in the Aid Stations but I committed some mistakes in having unnecessary “long breaks” in between Aid Stations to sit and eat my food. My experience in the FL 100 taught me some lessons and with the hope to improve on them in my next races.

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SUUNTO Ambit 3 Peak Data

Looking at the data that had been recorded by my SUUNTO Ambit 3 Peak GPS Watch, I will have to improve on my average pace by eliminating some of the mistakes that I’ve committed in this race. I think I brought so many CarboPro Packs and bite foods in my pack. My lack of knowledge on the route from East Market Proper to Dayap made me slower during the race. I think I was also overdressed when the heat of the sun was at its strongest along this part of the route. Hopefully, I will be able to correct all these mistakes on my next race!

FL 100 Results

Ranked #109 Out Of 127 Finishers

I will be back to this race next year!








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