Advertisements

Official Result: 2019/9th Bataan Death March 160K Ultra Marathon Race

24 02 2019

2019/9th Bataan Death March 160K Ultramarathon Race

5:00 AM February 23, 2019 To 1:00 PM February 24, 2019

Bataan Death March Shrine (BDM Km 0), Mariveles, Bataan To Capas National Shrine, Camp O’Donnell, Capas, Tarlac

Cut-Off Time: 32 Hours (Intermediate Cut-Off @ Km 50 = 9 Hours & Km 102 = 18 Hours)

Number Of Starters: 42 Runners

Number Of Finishers: 36 Runners

Percentage Of Finish: 85.7%

2019 BDM 160 Start (Picture By Joseph Nebrida)

RANK       NAME                   TIME (Hrs)

  1. Thomas Combisen (Overall Champion)—21:53:02
  2. Sherwin Bargos (1st Runner-Up, Overall)—23:09:00
  3. Meljohn Tezon (2nd Runner-Up, Overall)—23:55:40
  4. Miguelito Domingo—25:09:28
  5. Remy Caasi (Female Champion)—25:12:28
  6. Louie Pangilinan—25:56:55
  7. Arnold Banaay—26:52:46
  8. Christopher Maravilla—26:57:32
  9. Donato Saldo Absalon—28:16:39
  10. Janice Reyes (1st Runner-Up, Female)—28:31:32
  11. Raymond Bunda—28:53:25
  12. Earl Louis Saez—28:55:53
  13. Rhina Sison (2nd Runner-Up, Female)—28:59:00
  14. Frank Flora—29:04:00
  15. John Mark Galdones—29:27:26
  16. Edison Dantes—29:29:24
  17. Edwin Fernandez—29:37:57
  18. Tereso Sy —29:46:10
  19. Joselito San Diego—30:19:46
  20. Noel Tejedor—30:30:25
  21. Isaias Herrera Tonong II—30:33:06
  22. Ruben Veran—30:35:58
  23. Hermes Pastorfide—30:40:33
  24. Gibo Malvar—30:44:57
  25. Bryan Anuran—30:44:58
  26. Alvin Cesar—30:44:59
  27. Khristian Caleon—30:45:01
  28. Hilbert Garganta—30:48:45
  29. Joey Pablo—30:48:50
  30. Efren Olpindo—30:49:40
  31. Vicente Briones—30:55:50
  32. Genevie De Leon (Female)—30:56:04
  33. Michael Jove—31:13:27
  34. Juancho Padua—31:17:48
  35. Dixie Sagusay (Female)—31:32:16
  36. Carlito Don Rudas—31:32:24

Overall Champion Thomas Combisen

Female Champion Remy Caasi

Congratulations To All The Finishers!

Advertisements




On Intermittent Fasting (IF)

5 02 2019

I have learned about Intermittent Fasting (IF) from my ultra running friends living in California, USA. In my hikes and trail runs with them, we discussed about nutrition and our respective training in trail running and most of them have been practicing IF in their daily and weekly routines. This leads to gain more information from them until I would “google” the topic with more results of articles to read about it. Since then (almost one year already), I would do my own version of Intermittent Fasting which is fitted to my lifestyle as a Senior Citizen and part of my training as for the 2019 Boston Marathon Race.

I am reposting an article which I read in one of the articles of Training Peaks. I hope you can gain some information from it. Thank you!

Can Intermittent Fasting (IF) Improve Your Performance?

JANUARY 24, 2019 · BY ZACH NEHR

Simply limiting your calorie consumption to a specific window every day could give you performance and health benefits.

Can fasting make you faster? Some studies have suggested that intermittent fasting (IF) help you gain strength, burn fat, and ultimately improve your performance.

What is Intermittent Fasting (IF)?

Here’s the key: IF isn’t about eating less, but rather eating within a specific time window. Simply limiting your calorie intake to a specific period every day can kick off a cascade of physiological adaptations that can improve your health.

Basic IF guidelines say that you should fast for at least 12 hours every day — that is, eating only within a 12-hour window, and fasting for the other 12 hours of the day. Dr. Satchin Panda, Professor at the Salk Institute for Biological Studies, recommends upping that window to a 14-16 hour daily fast in order to maximize benefits, especially when it comes to improved muscular endurance.

12 hours might sound like a long time, but consider that on average, most of us get about 7-9 hours of sleep per night. If you eat a relatively early dinner and do a fasted workout first thing in the morning, you’ll most likely find it easy to hit that fasting window with minimal adjustments to your schedule. T

INCREASE FAT OXIDATION

Exercising in the fasted state forces the body to use its energy systems more efficiently, since carbohydrate stores are nearly depleted after a 12-16 hour fast.

Fasting also activates the body’s sympathetic nervous system (SNS) which is responsible for our fight-or-flight response. When the SNS is activated, heart rate increases, digestion slows, and muscle tension increases. During fasted exercise, the activation of the SNS causes an increased breakdown of fat for energy (Varady et al. 2013).

Fat oxidation also increases for 24 hours following a fasted workout (i.e. an easy aerobic exercise session done first-thing in the morning following an 8-12 hour overnight fast). Essentially, fasting helps your body become better at metabolizing fat rather than relying on the carbohydrates that are readily available in a non-fasted state.

DECREASE INSULIN RESISTANCE

Many endurance athletes will eat little meals or snacks every couple of hours (while awake) to give the body a continuous source of energy throughout the day. However, perpetual food intake also requires a constant release of insulin to help maintain stable blood sugar, which over time can cause the body stress. Worse, if insulin is constantly present in the bloodstream, the body can develop resistance, which is a precursor to diabetes.

Much like a muscle’s response to exercise stress, your digestive system needs time to recover so it can respond efficiently to the next stimulus. Fasting allows the body’s digestive, endocrine, and inflammatory system to repair and reset (Sutton et al., 2018).

While overnight fasting generally provides the body with sufficient time to rest, it is the challenge of a fasted morning workout that puts the body’s physiological systems (and subsequent endurance benefits) into overdrive. After completing a workout in a state of glycogen depletion, the body’s growth hormone and testosterone responses are stronger compared to athletes who fuel more constantly (Greenfield 2018).

How to Incorporate IF Into Your Training

Fasted exercise doesn’t need to be hard, in fact, most of the benefits of fasted exercise can be attained by performing a light, aerobic workout in a state of glycogen depletion. It could be a 30-minute walk or hike, an easy swim, or even just a sauna session — the key is to get moving and get your heart rate up for at least 20-30 minutes (Greenfield, 2018).

High-intensity interval training (HIIT) is much more difficult to perform while fasted. HIIT (>70% Max heart rate) requires the use of glycogen as a fuel source, and attempting a HIIT workout in a fasted state will likely result in poor performance due to low energy availability. However, the ability to perform high-intensity workouts in a fasted state seems to vary greatly among individuals, so talk to your coach before attempting such workouts.

It is also important to remember that refueling is paramount after a fasted morning workout — the body readily absorbs carbohydrates, fats, proteins, and micronutrients quickly and efficiently in the 1-2 hour window following fasted exercise. My favorite post-fasted workout meal is a big bowl of oatmeal, nuts, dried fruit, and whey protein powder.

How to Fast

Traditional fasting allows you to drink only water during the fast. That means no calories, flavoring, salt, sugar, etc. Fortunately, most experts agree that you can have your morning coffee without technically breaking your fast — just skip the cream and sugar (Panda, 2018).

Your success in intermittent fasting for endurance performance depends on finding an eating window that works for you. If you are a night owl, for example, try making your eating window 12PM-9PM – followed by a 15-hour fast. If you’re a morning person like me, try a 9AM-6PM window – which still makes for a 15-hour fast.

When it comes to IF, the most important thing about maintaining your daily fast is that it is consistent and sustainable. Try different windows, meals, and timing to see what works best for you.

REFERENCES

Greenfield, Ben. 2018. The Benefits of Fasted Exercise.

Panda, Satchin. 2019. Circadian Fasting

Sutton, Elizabeth et al. 2018. “Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes.“ Cell Metabolism, Volume 27, Issue 6, 5 June 2018, Pages 1212-1221.e3

Varady, Krista A. et al. 2013. “Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial.” Nutrition Journal, 2013, 12:146





Official Result: 5th Manila To Baguio 250K Ultra Marathon Race

3 02 2019

2019/5th Manila To Baguio 250K Ultra Marathon Race (Solo, Single Stage)

10:00 PM January 31, 2019 to 12:00 Midnight February 2, 2019

Start Line: Rizal Park, Luneta, Metro Manila

Finish Line: Sundial, PMA, Fort Del Pilar, Baguio City

Course Cut-Off Time: 50 Hours with Intermediate Cut-Off Time of 10 Hours Every 50 Kilometers

Number Of Starters: 24 Runner

Number Of Finishers: 10 Runners

Percentage Of Finishers: 41.66%

2019 Manila To Baguio 250K Ultra Starters

RANK          NAME             TIME (Hrs)

  1. Robert Watson (Overall Champion)—42:36:20
  2. Ian Piza (1st Runner-Up, Overall)—45:38:46
  3. Najib Julkipli (2nd Runner-Up, Overall)—45:45:03
  4. Alwalid Darry—46:30:41
  5. Ronnie Gurrobat—47:48:27
  6. Vicente Blue Zapanta Jr—49:15:25
  7. Muktadir Absara—49:43:07
  8. Barney Mamaril—49:46:01
  9. Ken Molina—49:51:11
  10. Enrique Trinidad—49:51:59

Overall Champion Robert Watson

Congratulations To All The Finishers! See you next year!





Official Result: 11th Edition Bataan Death March 102K Ultramarathon Race (BDM 102/Reverse Route)

22 01 2019

2019/11th Edition Bataan Death March 102K Ultramarathon Race (BDM 102/Reverse Route)

Start Time & Place: 10:00 PM January 19, 2019 @ Old Railway Station, Barangay Sta. Niño, San Fernando City (Pampanga)

Finish Time & Place: 3:00 PM January 20, 2019 @ Bataan Death March Shrine/Park, Mariveles, Bataan

Course Cut-Off Time: 17 Hours (8 Hours & 30 minutes @ Km 50)

Number of Starters: 104 Runners

Number of Finishers: 81 Runners

Percentage of Finish: 77.88%

Group Picture @ The Starting Line (Picture By RutangIna)

RANK          NAME                 TIME (Hrs)

  1. Desederio Engbino (Overall Champion)—10:11:35
  2. Thomas Combisen (1st Runner-Up, Overall)—10:14:59
  3. Miguelito Domingo (2nd Runner-Up, Overall)—11:45:07
  4. Rafael Maestro—12:04:30
  5. Cleto Caluza—12:14:33
  6. Preciosa Sanches (Female Champion)—12:27:14
  7. Remy Caasi (1st Runner-Up, Female)—12:40:09
  8. Ace Rodriguez—12:45:15
  9. Sherwin Bargos—13:40:34
  10. Isaias Tonog II—13:56:01
  11. James Cabaluna Jr—13:56:06
  12. Louie Pangilinan—14:03:13
  13. Michael Jaingue—14:13:36
  14. Roland Lucban—14:13:43
  15. Dondon Talosig—14:14:29
  16. Reyman Delgado—14:18:30
  17. Joseph Mendoza—14:18:51
  18. Saturnino Camangonan—14:22:51
  19. Jaime Pace—14:24:05
  20. Simon Pavel Miranda—14:25:02
  21. Janice Reyes (2nd Runner-Up, Female)—14:29:12
  22. Arnold Banaay—14:31:13
  23. Raymond De Pano—15:03:50
  24. Christopher Dela Cruz—15:06:45
  25. Meljohn Tezon—15:16:14
  26. Bryan Christopher Anovan—15:37:06
  27. Donato Absalon—15:40:15
  28. Raymond Bunda—15:43:36
  29. Frank Flora—15:47:09
  30. Mark Juphel Ebio—15:47:32
  31. Alex Purisima—15:52:19
  32. Gray Bateo—15:52:40
  33. Michael Jove—15:53:04
  34. Edison Dantes—15:56:43
  35. Isaias Tonog—15:59:48
  36. Rhina Sison (Female)—16:02:07
  37. Gibo Malvar—16:02:54
  38. Khristian Caleon—16:05:55
  39. Meliton Carag—16:07:42
  40. John Mark Galdones—16:09:09
  41. Vicente Briones Jr—16:12:39
  42. Emerson Nuque—16:13:32
  43. Oliver Galanto—16:16:02
  44. Hilbert Garganta—16:17:34
  45. Tereso Sy—16:19:13
  46. Noel Tejedor—16:21:06
  47. Hermes Daniel Pastorfide—16:21:07
  48. Juancho Padua—16:21:08
  49. Rignerly Dumlao—16:24:36
  50. Eric Olleta—16:24:37
  51. Alvin Cesar—16:25:02
  52. Alvia Lacerna—16:25:03
  53. Jun Rowy Permejo—16:25:42
  54. Kelvin Acusta—16:28:24
  55. Efren Olpindo—16:29:00
  56. Henry Kenn Cariño—16:31:20
  57. Kevin Luna—16:31:27
  58. Rowena Tan (Female)—16:33:03
  59. Ryan Bagaloyas—16:34:45
  60. Genevie De Leon (Female)—16:34:52
  61. Sherwin Competente—16:35:45
  62. Romulo Pascual Jr—16:35:54
  63. Earl Louis Saez—16:39:07
  64. Justine Ramos—16:40:33
  65. Roy Plana—16:43:12
  66. Carlito Don Rodas—16:43:19
  67. Elditha Alvarez (Female)—16:43:42
  68. Gina Factura (Female)—16:49:30
  69. Robert Selecios—16:49:31
  70. Arthur Saveron—16:49:32
  71. Joseph Alsol—16:49:33
  72. David Leido—16:54:32
  73. Benedick Meneses—16:55:19
  74. Mark Enrick Hernandez—16:55:20
  75. Ma. Naomi Mabasa (Female)—16:55:21
  76. John Deo—16:55:34
  77. Joey Pablo—16:56:32
  78. Dixie Sagusay (Female)—16:56:51
  79. Joan Lapore (Female)—16:58:21
  80. Josefa Escobañez (Female)—16:59:13
  81. Romeo Abalos—16:59:44 

Overall Champion Desederio Engbino

Female Champion Preciosa Sanchez

Congratulations To All The Finishers!





Official Result: 1st PAU 6-Hour Endurance Race

7 01 2019

1st PAU 6-Hour Endurance Race

5:00 AM – 11:00 AM January 6, 2019

Philippine Army Grandstand/Parade Ground’s Jogging Lane

Number of Starters: 35 Runners

Number of Finishers: 35 Runners

Percentage Of Finish: 100%

Group Picture Before The Race

RANK      NAME        KILOMETERS

  1. Thomas Combisen (Overall Champion)—65
  2. Marc Conrad Molina—60
  3. Kit Feliciano—59
  4. Remy Caasi (Female Champion)—52
  5. Ian Piza—51
  6. Emerson Nuque—48
  7. Gil Brazil—47
  8. Tushima Kumar (Female)—46
  9. Efren Olpindo—45
  10. Elle Alvarez (Female)—42
  11. Bien Alcala—42
  12. Arnold Balaba—42
  13. Dondon Talosig—41
  14. Elmer Caballes—40
  15. Laico Tolentino—40
  16. Isagani Zuñiga—39
  17. Rowena Tan (Female)—39
  18. Cecilia Lalisan (Female)—38
  19. Rey Pascua—38
  20. Ralph Louie Jacinto—38
  21. Bryan Taroma—38
  22. Jesus Arevalo—37
  23. Jonas Olandria—37
  24. Gibo Malvar—36
  25. Anna Odessa Albaracin (Female)—36
  26. Ariel Abedong—36
  27. Frank Flora—35
  28. Jonathan Moleta—35
  29. Alvin Alcantara—34
  30. Jon Borbon—32
  31. Raizza Videña (Female)—30
  32. Leo Cadiz—29
  33. Evan Cañega—28
  34. Abegail Par (Female)—26
  35. Samuel Narcise—20

Overall Champion Thomas Combisen

Female Champion Remy Caasi

Congratulations To All The Finishers!





Official Result: 4th NAIC To NASUGBU 50K Ultra Race (Road)

1 01 2019

4th Naic To Nasugbu 50K Ultra Race (2018)

Starting Area & Time: In front of McDonald’s, Naic, Cavite/4:00 AM December 30, 2018

Finish Area & Time: PETRON Gasoline Station (Owned By Retired Lt General Obaniana, AFP), Nasugbu, Batangas

Cut-Off Time: 10 Hours

Number Of Starters: 32 Runners

Number Of Finishers: 32 Finishers

Percentage Of Finisher: 100%

RANK         NAME              TIME (Hrs)

  1. Chris Iblan (Overall Champion)—5:15:23
  2. JC Igos (1st Runner-Up, Overall)—5:20:46
  3. Thomas Combisen (2nd Runner-Up, Overall)—5:23:51
  4. Sherwin Bargos—5:49:03
  5. Aldrin Pallera—6:26:02
  6. Rhina Sison (Female Champion)—6:43:27
  7. Dan-dan Pastorfide—6:57:02
  8. Remy Caasi (1st Runner-Up, Female)—6:58:37
  9. Emman Manongsong—7:03:12
  10. Dondon Talosig—7:03:34
  11. Tereso Sy—7:28:26
  12. Noel Tejedor—7:36:05
  13. Jenneth Soriano (2nd Runner-Up, Female)—7:43:48
  14. Efren Olpindo—7:46:12
  15. Bien Alcala—8:00:00
  16. Dixie Sagusay (Female)—8:00:18
  17. Rosanna Alvarado (Female)—8:09:53
  18. Vicente Zapanta Jr—8:14:52
  19. Celso Callo—8:14:54
  20. Cecilia Lalisan (Female)—8:39:23
  21. Ale Paez—8:40:29
  22. Elmer Caballes—8:40:35
  23. Joy Eder (Female)—8:42:14
  24. Golden Boy Herrera—8:45:50
  25. Sheena Herrera (Female)—8:45:52
  26. Erika Batac (Female)—9:01:31
  27. Manuel Remandaban—9:03:38
  28. Lou Maghuyop (Female)—9:04:11
  29. Joy Bea (Female)—9:06:05
  30. Isagani Zuñiga—9:09:11
  31. Michael Socito—9:12:12
  32. Jonas Olandria—9:14:58

Chris Iblan, Overall Champion

Rhina Sison, Female Champion

Congratulations To All The Finishers!

 





Official Result: 2018 Taklang Damulag 100-Mile Endurance Run

17 12 2018

8th Taklang Damulag 100-Mile Endurance Run (2018)

SOCOM Headquarters, Philippine Army, Fort Magsaysay, Palayan City

5:00 AM December 15 To 3:00 PM December 16, 2018

Cut-Off Time: 34 Hours

Number of Starters: 8 Runners

Number of Finishers: 5 Runners

Percentage of Finish: 62.5%

Starters Of The Race

RANK      NAME                TIME (Hrs)

  1. Jovencio Luspian (Overall Champion)—28:52:25
  2. Gibo Malvar (1st Runner-Up, Overall)—32:42:51
  3. Graciano Santos, Jr (2nd Runner-Up, Overall)—32:42:53
  4. Edwin Fernandez — 33:00:21
  5. Carlito Don Rodas — 33:14:32

Overall Champion Jovencio Luspian

2018 Talking Damulag 100-Mile Run Finishers

Congratulations To All The Finishers!

See you next year!








%d bloggers like this: