Tag: Ultramarathon

Ultra Training Plan #1

On By kingofpotsIn Books, Insights, Jogging, Runners' Training, Running, Sports Program, Ultramarathon1 Comment

Training Plan For Races Of 40 Miles To 100K On 50 Miles Per Week

Thurs Speed
Week Mon Tues Wed Thurs Fri Sat Sun Total Work Duration
1 Rest 6 5 6 Rest 12 5 34 No speed work
2 Rest 6 5 6 Rest 14 5 36 No speed work
3 Rest 6 5 6 Rest 16 5 38 No speed work
4 Rest 5 3 5 Rest 14 5 32 No speed work
5 Rest 7 5 7 Rest 16 5 40 12-15 mins
6 Rest 7 5 7 Rest 18 5 42 12-15 mins
7 Rest 7 5 7 Rest 18 5 42 15-18 mins
8 Rest 6 4 6 Rest 14 5 35 12-15 mins
9 Rest 10 5 7 Rest 20 5 47 15-18 mins
10 Rest 10 5 7 Rest 12 10 44 15-18 mins
11 Rest 7 5 7 Rest 22 5 46 No speed work
12 Rest 6 4 6 Rest 14 5 35 18-20 mins
13 Rest 9 5 7 Rest 24 5 50 20-25 mins
14 Rest 7 5 7 Rest 18 10 47 20-25 mins
15 Rest 6 4 6 Rest 14 10 40 20-25 mins
16 Rest 10 5 7 Rest 24 5 51 15-18 mins
17 Rest 7 5 7 Rest 18 10 47 20-25 mins
18 Rest 6 4 6 Rest 14 10 40 20-25 mins
19 Rest 7 5 3 Rest 31 Rest 46 No speed work
20 Rest 6 4 6 Rest 14 5 35 10-15 mins
21 Rest 7 5 7 Rest 25 5 49 20-25 mins
22 Rest 5 5 7 Rest 18 Rest 35 18-20 mins
23 Rest 5 Rest 7 Rest 10 5 27 12-15 mins
24 4 Rest 3 Rest 2 50 Rest 59 No speed work

***Bold indicates a Recovery or Taper Week

Everything is in MILES.

The above training plan was taken from the book, Relentless Forward Progress: A Guide To Running Ultramarathons by Bryon Powell. Chapter 5, page 94.

(Source: Relentless Forward Progress: A Guide To Running Ultramarathons by Bryon Powell)

Next: Training Plan For Races of 40 Miles to 100K on 70 Miles Per Week.

2013 BDM 102 Update: List Of Invited Runners

On By kingofpotsIn Insights, Jogging, Races, Running, Ultramarathon2 Comments

The list of invited runner for the 2013 Bataan Death March 102K Ultramarathon Race is now listed in my blog’s 2013 BDM 102 Page above or click on the link below.

https://baldrunner.com/2013-bdm-102/

Please read the “NOTE” I posted below the list. We will make sure that you will have your exact size for your Finisher’s T-Shirt. Also, we will be strict on the deadline of payment for the registration fee. Late Payments after July 31, 2012 will have a penalty of additional P 500.00 and the Last Day of Payment will be on August 30, 2012.

Good luck and train well.

Pinoy Ultrarunners’ Pride

On By kingofpotsIn Insights, Jogging, Pictures, Places to Run, Race Results, Races, Running, Trail Running, Travel, UltramarathonLeave a comment

Three days before the conduct of the 2012 Western States 100-Mile Endurance Run, I made a post on this blog explaining about the significance of the said event to all the runners, specifically to ultrarunners. I specifically mentioned that we have a local Pinoy ultrarunner for the first time to participate in this event, Atty Jonnifer Lacanlale, whom I mentioned his past significant ultrarunning accomplishments on the following link.

https://baldrunner.com/2012/06/20/the-big-dance/

With all the drama and the suspense along the 100-mile route, Atty Jonnifer Lacanlale and his pacer, Rick Gaston finished the race in 29:50:33 hours, barely 10 minutes before the cut-off time of 30 hours. Another Filipino living in California, Jose San Gabriel, sealed the list of Official Finishers as the last runner with barely 2 minutes before the race was closed.

I will let Atty Jonnifer Lacanlale and Rick Gaston write and tell their own story about their 2012 WS 100 experiences in their respective blogs. You can click Ultrarunning & Beyond and 365 Ultra on my Blogroll for their blogs and hoping that they will post their respective story in the next few days.

With a request posted at Facebook for anybody who could relay the good news to the media, Maria Arnie Sheila Garde, came up with a news article on the Internet which is hopefully to be printed in the local daily news. The following is the link:

http://www.sunstar.com.ph/cebu/sports/2012/06/25/filipino-finishes-international-ultra-race-228626

Another Pinoy Ultrarunner and writer to the Philippine Daily Inquirer, Haide Acuna, promised me that she will make also another news story for the said daily newspaper. This is her news story:

http://newsinfo.inquirer.net/218609/pinoy-runner-conquers-western-state-100

2012 Western States 100 will forever be remembered in the history of the event as well among ultrarunner in the world due to the following:

1. This the second coldest edition of the event. The coldest edition was in 1991.

2. The Course Record established by Geoff Roes in 2010 edition with a time of 15:07:04 was broken by the two top finishers—Timothy Olson in 14:46:46 hours and Ryan Sandes in 15:03:56 hours.

3. The Ladies’ Course Record of Ann Trason established in the 1994 edition with a time of 17:37:51 hours was broken by Ellie Greenwood with a Finish Time of 16:47:19 hours.

4. Dave Mackey, 42 years old, broke the Masters Course Record set by Tsuyoshi Kaburaki of Japan in last year’s edition (16:07:04 hours) with an impressive time of 15:53:36 hours. He finished fourth (4th) Overall in this year’s edition.

5. Six (6) runners finished below 16 hours. 316 finished; 66 runners DNFed with 382 starters. 148 Finishers got the Silver Buckle Award for finishing sub-24 hours.

6. Atty Jonnifer Lacanlale is the FIRST Local Pinoy Ultrarunner to Finish the Western States 100-Mile Endurance Run.

I will not be surprised if Atty Jonnifer Lacanlale will attempt to improve his finish time in the next WS 100 editions to come. His feat inspires us to fight to the end up to the last drop of our strength and will power. A character that is truly Pinoy in nature!

Mabuhay Ang Pinoy!

Pacer Rick Gaston & Atty Jon Lacanlale @ The Finish Area (Photo by Rick Gaston)

1st Marcos-Kennon 50-Mile Ultra Road Classic

On By kingofpotsIn Insights, Jogging, Places to Run, Races, Runners' Training, Running, Travel, Ultramarathon3 Comments

This is the first official ultra marathon road race that traces the route from Rosario, La Union via the Marcos Highway to Baguio City and then go back to the starting area via Kennon Road. The route covers a distance of 50 miles or 80 kilometers. This is considered as an ultra mountain running event. The route is very popular among cyclists and it is always a part of a yearly professional cycling event in the country.

Now, ultrarunners will have to experience what it takes to travel on that route on foot!

I personally ran the route for two days—starting at 3:30 PM at the Saitan Junction and proceeded to the Marcos Highway, all the way to Baguio City and in the following day, continued my run along Kennon Road and got back to where I started. The details and pictures are described in the following posts:

https://baldrunner.com/2012/04/09/birth-of-another-ultra-route/

For those who are interested to experience the run, they could join this event. This road run will kick-off the monthly ultra events that will prepare the 2013 BDM 102 and 160 participants to build-up their mileage in preparation for the “Big Dance” on the first weekend of March next year! Or shall we say the “Biggest Ultra Road Party” in the country! Last year, it was the Fort Magsaysay To Dingalan, Aurora 60K Ultra Road Race that started the “road to the 2012 BDM 102/160” to those who successfully finished the races.

If you ask those runners who finished the upper 50% of the field who joined the BDM Races this year about their training, they will tell you that they have joined the monthly ultra races before the D-Day, whether they were organized by me, Jonel of FrontRunner Magazine or by the ultrarunners in Visayas and Mindanao. What matters most is that you build-up those mileages for your foundation of endurance and at the same time assess the condition of your body.

Aside from these reasons, you could also start to find out the best apparel (shoes, shirt, shorts, socks, compression attire or not and others) for your ultra runs. Make sure to test them if they give you chafing, blisters or pain on your legs and joints (for the shoes). It is also in these runs that you test what is best for you in terms of your hydration and nutritional needs. Plus the need to find out how to deal with the heat of the sun during the run. For sure, after these monthly ultra runs you should have been able to adapt to the challenges for the BDM Races. This is where your running accessories, like headlamps/flashlights and reflectorized vest, will be tested.

Having said the importance of this run, the following are the details/rules and regulation of the ultra event:

1. A runner has the option to be self-supported or supported by a vehicle with support crew. Only four-wheeled vehicles are allowed as support vehicles. A support vehicle can support a maximum of four (4) runners.

2. No bandits will be allowed in the race.

3. Runners should position themselves ALWAYS at the left side of the road, facing the incoming traffic. Always be on Alert on the traffic infront and on your back. Runners should ALWAYS be on SINGLE FILE on the left side of the road.

4. The use of Ipods, MP3s and earphones are allowed as long as runners could still hear his surroundings and the sound of the incoming traffic. Always stay alert while running or walking.

5. Support Vehicle should stop always on the farthest RIGHT side of the road with the Warning Lights ON. As compared with Marcos Highway, Kennon Road is very narrow that your Support Vehicle needs an ample space to park in order not to impede the flow of traffic on the highway. In addition, most of the runners will hit this road on midnight up to the following early morning.

6. Support Vehicles are strictly NOT ALLOWED to “shadow” their respective runners. This is a ground for disqualification of runners. All support Vehicles should “leap frog” their runner depending on the instruction and capability of the runner.

7. Be extra careful, for the support crew and runner, in crossing the highway before and after “pit stops”.

8. All runners should have headlamp/flashlight and reflective vest or reflectorized tapes on their running apparel during the night run.

9. All runners must also bring with them First Aid Kit and Hydration system. Trekking Poles are allowed.

10. Start and Finish Area will be at the Municipal Plaza of Rosario, La Union. Assembly Time is at 2:00 PM of Saturday, July 14, 2012. The race will start at 3:00 PM.

11. The race has a cut-off time of 18 hours. The race closes at 9:00 AM of Sunday, July 15, 2012. There will be checkpoints along the route but there will be NO imposed cut-off times on them.

12. Registration Centers: ARC Manila c/o Perkins Briones and/or Deposit Registration Fee at BPI Savings Account #0296-0673-22 in the name of Jovenal Narcise. If payment will be made through BPI account, runner should send the scanned copy of the deposit slip to jovie75@hotmail.com and bring it to the starting area on race day.  Registration fee is P 2,000.00. The registration fee is non-refundable and non-transferable.

13. To cater to the ultrarunners coming from the North and nearby provinces, we will ALLOW On Site Registration provided they arrive at the Assembly Area earlier than the stated assembly time.

14. There will be NO Cash Prizes. Podium Finishers (1-2-3 for Men & Women) will receive trophies. Each finisher will receive Special Commemorative Finisher’s Medal and Finisher’s T-Shirt. Ranking based from the Official Result will earn points for the 2012 PAU Runner of the Year Award. (Note: Certificate of Finish will be given on later date)

15. Pacers are not allowed.

Good luck and see you at the Starting Line!

Official Result: 2nd MAYON 360 50-Mile Ultra Run

On By kingofpotsIn Jogging, Race Results, Races, Running, Sports Program, UltramarathonLeave a comment

4:30 AM April 21, 2012 @ Penaranda Park, Legazpi City (Albay)  

N A M E                              BIB #          T I M E

1. Albert   Omboga 22 6:33:15
2. Eliud K. Kering 50 6:44:57
3. Martin Balaybo 116 6:47:55
4. John Fred Abiner 104 6:56:30
5. Willy Rotich 31 7:20:43
6. Eduardo C. Villanueva 47 7:26:12
7. Noel Tillor 93 7:33:01
8. Joycer Lacno 43 7:39:34
9. Santiago Ducay 58 7:53:30
10. John Nino Monte 131 7:57:05
11. Jackson Chirchir 51 7:59:43
12. Janette Agura (F) 68 8:17:48
13. Alvin Luminario 70 8:19:59
14. Darry Bado 145 8:20:46
15. Ellen Tolentino (F) 115 8:26:21
16. Mark Anthony Toledo 75 8:41:44
17. Susan Chepkwony (F) 32 8:41:56
18. Luna Smith 107 9:04:26
19. Peris Poywo 46 9:04:43
20. Chito Gonzales 126 9:10:37
21. Reno Binguera 127 9:15:17
22. Salvador Nachor 60 9:20:57
23. Troy Abadeza 133 9:27:48
24. Mila Paje (F) 71 9:29:25
25. Melanie Malihan (F) 144 9:33:01
26. Arnold Tidon 95 9:40:42
27. Alipio Narciso 41 9:42:22
28. Alfred Delos Reyes 100 9:46:03
29. Randy Rubio 171 9:46:22
30. Archiet M. Pamanano 20 9:59:20
31. Cherry Palles (F) 69 10:05:07
32. Rogelio Banares 147 10:13:13
33. Emerson Gonzales 73 10:21:27
34. Roberto Abad 55 10:21:35
35. Bob Castilla 45 10:22:21
36. Olivia Dimaano-Llanillo (F) 153 10:30:16
37. Graciano Santos 1 10:41:45
38. Dante dela Cruz 79 10:41:53
39. Mark Repala 108 10:45:51
40. Mark Anthony Mercado 67 10:46:37
41. Lana Jacel Mercado (F) 66 10:46:42
42. Nonilo Onoya 48 10:54:10
43. Leo Pura 103 10:55:11
44. Eligio Boy Marifosque 172 10:56:25
45. Henry Laron 28 10:58:11
46. Mark Jay Dagat 85 10:58:38
47. Joseph G. Pineda 24 10:58:43
48. Emmanuel Nocos 56 11:03:38
49. Gil Lastares 106 11:04:37
50. Audax A. Cantero 26 11:05:20
51. Raul C.Tapia 18 11:05:25
52. Edwin Romano 112 11:07:13
53. Ian Wellington Jocom 134 11:07:15
54. Edgar Orellana 110 11:12:32
55. Jon Las Bruce 36 11:14:21
56. Brando Bueno 59 11:15:57
57. Fernando Dellomos Jr. 109 11:18:14
58. Nicolas de Leon 64 11:18:17
59. Jan Carlo Baloloy 111 11:22:12
60. Zaldy Loreno 105 11:22:55
61. Jessez Basanta 135 11:23:55
62. Roberto delos Santos 166 11:25:09
63. Ricardo Cabusao Jr 2 11:27:00
64. Simon Pavel T. Miranda 11 11:29:23
65. Leonardo Blanes Jr. 149 11:32:50
66. Aladdin Cordero 155 11:36:58
67. Ronnel Go 160 11:39:05
68. Benjamin Termulo 74 11:39:14
69. Roberto Villamor 137 11:43:39
70. Danilo Lim 78 11:44:10
71. Dapne Rose T. Codilla (F) 9 11:47:00
72. Prospero Ibardaloza Jr. 120 11:50:12
73. Eric Alzaga 98 11:50:30
74. Myron Manuel L. Nuyles 39 11:53:41
75. Jose Asis 65 11:57:49
76. Ruben Fajardo 90 11:59:00
77. Nelson Val A. Caro Jr 142 12:04:34
78. Guan Kheng Kho 94 12:05:43
79. Sherwin Botabara 29 12:09:34
80. Maximo Ancheta 146 12:12:59
81. Mateo R. Borbon Jr 44 12:13:01
82. Wilfredo Maiquez 150 12:16:38
83. Johann C. Marquez 10 12:16:40
84. Calvin John Escandor 37 12:18:34
85. Marc T. Tomas 40 12:29:24
86. Lyra Valles 80 12:30:25
87. Ernesto Venancio P. Badong 34 12:30:28
88. Orlando Payumo 152 12:32:02
89. Jorge Li 119 12:32:12
90. Alfredo Luzuriaga Jr. 114 12:32:31
91. Camilo Paran Jr. 130 12:37:34
92. Coleen Digman (F) 53 12:40:30
93. Eduardo Balcueva 57 12:42:28
94. Samuel Narcise 76 12:45:50
95. Red Samar 30 12:46:45
96. Arianne Ortega (F) 122 12:47:59
97. Stephanie Hefti (F) 13 12:50:16
98. Carlos S. Santiago 19 12:51:31
99. Arlie Escandor 63 12:57:51
100. Ronaldo Sp Robles 35 12:59:32
101. Mart Rabelas 168 13:01:41
102. Herman Garcia 138 13:09:12
103. Clark C. Llaga 49 13:13:16
104. German r. Acido Jr. 83 13:14:14
105. Marilou Ingua (F) 42 13:22:55
106. Victor Ting 77 13:23:13
107. Ernesto Abas 151 13:23:18
108. Jerome Jamili 123 13:23:20
109. Nario B. Gittabao Jr. 89 13:23:27
110. June Javier 38 13:23:30
111. Vicente Caurez 118 13:25:07
112. Joey Baladad 162 13:34:49
113. Mary Grace Lao (F) 143 13:35:58
114. Vicente M. De Lima II 33 13:39:43
115. Bing Baltazar C. Brillo 17 13:39:47
116. Adrian Anthony Q. Arcaya 8 13:41:55
117. Reynante L. Villela 86 13:45:39
118. Christian Rabe 96 13:46:33
119. Zaldy Santillan 25 13:49:35
120. Gia Estrella (F) 154 13:49:35
121. Albert Constancio Ramon Hefti III 140 13:51:06
122. Edgar de Jesus 101 14:01:18
123. Harold Lorete 156 14:06:48
124. Ofelia Lorete (F) 157 14:06:48
125. Miko Sabado 14 14:12:32
126. Lady Dianne G. Palogan (F) 12 14:12:48
127. Joseph Ligot 159 14:13:29
128. Romeo l. Garcia 82 14:15:15
129. Blas Ople 7 14:22:20
130. Janet Legaspi (F) 92 14:24:33
131. Rey Argee S. Jabonete 84 14:25:00
132. Thea Sangrador (F) 129 14:25:09
133. Daryl Q. Tabang 91 14:26:52
134. Eduardo D. Escalante 52 14:27:10
135. Mohsherwin Manangil 54 14:27:39
136. Rod Apolinar  124 14:32:00
137. Mar Marilag 163 14:32:23
138. Vivian Cerrer (F) 5 14:34:35
139. Richard Toledo 6 14:34:35
140. Alfredo R. Moral Jr 16 14:34:37
141. Audi Samar 27 14:34:42
142. Mario Honrado 128 14:36:22
143. Rogelio Regallado 148 14:36:47
144. Jenny Bave dela Cruz (F) 97 14:39:46
145. Adrian Lim 169 14:45:30
146. Bee Yen Soberano 158 14:53:00

Guimaras 110K Run

On By kingofpotsIn Food & Dishes, Insights, Jogging, Places to Run, Races, Runner's Fashion/Attire, Runners Accessories, Runners' Training, Running, Sports Program, Travel, Ultramarathon108 Comments

1:00 AM To 8:20 PM, March 20, 2012/Start & Finish @ The Provincial Capitol

On the last week of February, I made a trip to Guimaras Island purposely to visit the place, talk to the Provincial Governor, and recon the circumferential road with a plan to have it as a venue for the incoming PAU National Championships which I scheduled for September 15, 2012.

Despite my initial coordination with the Office of the Governor of Guimaras, my contact person informed me that Gov. Felipe Nava and his wife left for Manila for an important meeting the day before I arrived in the island. So, we had to make some adjustments for the initial coordination.

Provincial Board Member Roy Habana was our savior for the trip. He happens to be a former police officer and personally knows my Uncle-General of the former Philippine Constabulary who was also assigned in the Visayas Area. I explained the purpose of my visit in the island-province to Board Member Habana and he positively endorsed my plan to the Provincial Tourism Officer. After almost one hour of meeting with the Capitol’s Staff concerned on the preparation of my event, the good and very accommodating Board Member Roy invited us for a trip around the island with him as our driver!

For almost 3-4 hours trip on the road around the island, Board Member Roy was our “tourist guide” and host for our “impromtu” lunch prepared and coordinated by her wife in Buenavista, Guimaras (the busiest town of the island). It is in this recon trip that I started to appreciate and love the beauty of the different scenery around the island. Each town has a distinct characteristic of its own which I wanted to feel and see while I am actually running on the ground.

My initial impression of the place is that, this is a “paradise” for ultrarunners! No frills, no vehicular traffic, very nice scenery, challenging terrain of the route, nice people, air quality is very good and above all, a very peaceful environment. No restrictions on what side of the road you would like to run and I intend to allow the use of earphones for the race!

The purpose of my day trip to the island had been attained. Before I left the island, I promised to Board Member Roy that I’ll be back soon for me to actually run around the island. He was amazed! He told me that I will set the record and history for the island for the first runner to run around the island-province! I smiled at him and expressed my heartfelt thanks for the hospitality given during my stay.

Fast Forward. Almost after three weeks, I landed in the Iloilo Airport (again, for the 2nd time this year) with my support crew/security waiting for me. Visiting Iloilo City is not complete if I don’t have my lunch at the Mang Inasal Resto inside the SM Mall in the city, a practice or habit I developed when I was a Division Commander of the Philippine Army in this area. After lunch, I bought my nutritional and hydration needs at the SM Grocery. Top on the list are “Biscocho” & “Butterscotch” from Biscocho Haus; lots of Gardenia Loaf Bread & a bottle of Lily’s Peanut Butter; SMB Pale Pilsen in Cans; Mountain Dew; Nescafe Latte in Cans; Gatorade Powder Mix (I brought it with me); and Absolut Bottled Water. (Yes, I drink beer during my adventure runs!)

A boat ride (each boat is good for 50 passengers) from the city to the island of Guimaras followed after leaving the SM Mall. The fare is only Fifteen Pesos (P 15.00) per person and in 20-25 minutes, we were at the Jordan’s Port in the island. The boat ride was slower this time as compared on my first visit because of the rains, strong winds, and cloudy skies but the sea water is always calm in between Iloilo and Guimaras.

The generosity and hospitality of the Province is superb! Governor Nava prepared for my team’s free hotel accommodation and 50% discount on food for two days at the Raymen Beach Resort in Barangay Alubihod, Nueva Valencia, Guimaras plus the dedicated support vehicle, an Escapade Nissan Van (but I had to buy for the diesel/gas during the whole trip) ! The place, beach, water and amenities are great. Although it is far from the Provincial Capitol, my stay in this place was very relaxing!

As soon as the team was settled in the resort, I met my support crew/security and briefed them about the details of my adventure run. My run would start infront of the Provincial Capitol in Barangay San Miguel, Jordan at 1:00 AM the following day and the run will go on a counter-clockwise direction around the island. My team was advised to sleep immediately after the briefing with a dinner call at 7:30 PM and then sleep again; and then with a “wake-up” call at 12:00 Midnight before going to the Starting Line. My support vehicle would “leap-frog” every 2 kilometers with a motorbike-riding-in-tandem would be on my tail. This adventure run would follow an ala-military operations style of implementation so that it will come out with a successful result! There should be no point where mistakes/errors should be committed.

At 00:45 AM, I was met by Board Member Roy Habana infront of the Provincial Capitol. Wow! I really admire this guy! I am not surprised why the people of Guimaras would elect him to his elective post every election year! My salute to this fine gentleman who is known from his unblemished and outstanding service in the Philippine National Police! We had a brief talk and he wished me good luck before I started my run. After offering a personal prayer for this run, I left the Starting Area at exactly 1:00 AM of March 20, 2012.

My run from the Provincial Capitol was generally downhill but there are also places where there are uphill climbs for the rest of the town of Jordan until I reached the boundary of Nueva Valencia, which is the next town. Nueva Valencia offers a mix of rolling hills just like Jordan but the southernmost part area in this town has a lot of places where it seems there is only the town of Nueva Valencia that covers the whole province! After covering a distance of 42K, I was still in the said town!

It was about sunrise when I saw a lone runner sprinting uphill doing his morning run in one of the last barangays of Nueva Valencia. He was the only runner whom I saw during my run. Nueva Valencia-Sibunag area has a lot fishponds and the scenery was simply refreshing to the eyes! Most of the Sibunag roads are under construction and there are sparse places where runners would encounter uphill climbs!

I would religiously follow my Gymboss setting of 3-minute run & 45-second brisk walk for the first 50 kilometers of my run and I did not feel any pain or imminent attack of cramps on my calves. I was fresh and still strong! Every 2 kilometers, I would eat 2 pieces of “biscocho” and 2 pieces of “butterscotch” with water or gatorade mix and the drill was repeated throughout my run. This is not an advertisement for Biscocho Haus of Iloilo City but that was my nutritional intake for the whole run. If you have tasted these two delicacies already, then you know already why it powers me up during this run!

Board Member Roy Habana linked up with me in the boundary of Sibunag & San Lorenzo for my breakfast/lunch in a roadside eatery/resto where I ate the best “native chicken” tinola in the region with lots of broth! I was simply feeling cold because of my damp running apparel brought about by the rain during the run but the hot broth/soup of the dish kept me warm and my leg muscles’ fresh! I think we stopped for 40 minutes for lunch as more interesting conversation cropped up with the good host-Board Member Roy. Well, he paid for our lunch, to include the police escorts’ meal! Being the Chairman of the Peace & Order of the Provincial Council, he made sure that I was properly escorted by the PNP in every municipality of the Province! Amazing! I did not get this kind of treatment & attention when I was still in the active military service!

As I resumed my run, Board Member Roy passed by on a muddy part of a road under construction and said that he will be going ahead and hope to see me finish at the Provincial Capitol.

I made a discovery that I could run stronger and my endurance last longer if I drink 2-3 cans of beer during my adventure runs. Drinking one can at a time should be spaced properly during such runs. One should not drink more than one can every pit stop! I usually start to drink beer after finishing the marathon distance of 42K (at least, one can to reward myself for finishing the marathon distance) and from there every 10K, I take a sip and once I finished my 2nd marathon distance (84-85K), I should have finished my 2nd can of beer. However, every 2-Kilometer “pit-stop”, I have to drink water or Gatorade and ingest “biscocho & butterscotch”! The 3rd can of beer is taken after finishing my run! It worked well with me.

However, there are times when I fell sleepy while taking my time to finish my 2nd can of beer. The solution is to bring out my Nescafe Latte or Espresso Blend in Cans to perk me up. Espresso Blend is better though because of its strong bitter taste!

As I approached the 90-Kilometer mark all the way to the Finish Line, it’s time to bring out the most powerful source of sugar/glucose—Mountain Dew!

The strong headwinds and crosswinds of San Lorenzo almost zapped my strength on this run. The road is so flat that I was bent on increasing my pace but the wind was so strong that I spent so much force to maintain my short but quick strides. As usual, I was maintaining my Heart Rate of not going beyond 150 beats per minute for the whole duration of this run. There is no use to battle it out with the wind and I concentrated on following my Gymboss setting.

After the strong winds in San Lorenzo, here comes now the start of never-ending uphill climbs once I approached the town of Buenavista. Board Member Roy told me beforehand that there is only one uphill climb from San Lorenzo going to Buenavista, but he was wrong. I think I counted four (4) major uphill climbs before I reached the town!

Passing along the Poblacion of Buenavista was a blast! Board Member Roy, his wife and friends were on the roadside cheering and clapping their hands as I passed by! This town could be the busiest town in the island with lots of people/students leaving their schools; lots of people going and coming out of the public market; and vehicles/tricycles plying along the road.

I was scheduled to reach the finish line between 6:00 and 7:00 PM but the hills in Buenavista and Jordan prevented me from attaining it. It was getting darker already when I slowly ascended each of these hills that I had to brisk walk and took my time to breath the fresh air around. At this point, I was starting to feel the most awaited thing in endurance sports—pain, agony and suffering for an ultrarunner. I was already on my last 10 kilometer before the finish line and all the pains coming from all parts of my body were starting to appear. It is a warning that I need to take something solid in my stomach. I am lucky that we bought a lot of “biscocho & butterscotch”! Biscocho Haus’ products & Mountain Dew are the best food & hydration on this part of my run!

The last 10-kilometer distance in all my adventure runs is simply the hardest but the sweetest of them all. You can easily forget your first 10 kilometers in every ultrarunning race but the last 10 kilometers will always remain in your thoughts that gives a special signature or significance of the race/run that you have successfully finished! This is where you remember to recite and shout your favorite running mantra; this where the “demons and angels” of running will argue with each other; this is where “mind over body” would work; this is where you determine what you are made of; this where you remember your loved ones who are rooting for you to finish this race; this is where you think of your inspiration; this is where you curse yourself why you are doing this run/race; and lastly, this is where you separate yourself from being an ordinary “running boy or girl”! This is where you think that you are a brave “warrior” and nobody would defeat you in order to win your battle!

The last 10 kilometers were challenging part of the route indeed! My Garmin Forerunner 305 would prove that the Provincial Capitol sits on the peak of the highest hill in Jordan, Guimaras!  I finally reached the exact place where I started my run infront of the Provincial Capitol with a clock time of 8:20 PM of the same day which means that I finished my run in 19:20+ hours for a distance of 110 Kilometers.

Hereunder are the summary of data taken from my two (2) GF 305:

Distance: 110 Kilometers

Time: 19:20:04 hours

Average HR: 135 beats per minute (bpm)

Maximum HR: 149 beats per minute (bpm)

Total Calories Spent: 5,066 cal

Total Ascent: 3,663 meters (12, 088 ft)

Total Descent: 3,653 meters (12,055 ft)

Running Kit:

Under Armour Compression Shirt

CW-X Compression Shorts

Drymax Socks

ASICS Gel-Tarther

Under Armour Runner’s Cap

Nathan “Sprint” Watter Bottle

Peltz Headlight

2 GF 305 Watches with Heart Monitor

Ice Bandana

Oakley Sunglasses

Gymboss

After a dinner of Fresh Fish Sinigang, Native Chicken Adobo, Pancit Canton and lots Guimaras Mangoes, I was already on my bed snoring loudly. After almost 9 hours of sleep, I was already on the salty waters of the beach soaking my tired legs for almost 30 minutes.

Before my team left the island, I had the chance to personally talk to Governor Nava about my run and my plan to hold the PAU National Championships in his province in the later part of the year. He appreciated my feat in running the whole island and he told me that I made a history in the island as the first and only person (and the only retired Major General of the AFP) to have run around the island in a single stage. He also appreciates my purpose of bringing “Sports Tourism” in the province.

A visit to Guimaras is not complete if you have not tasted and brought back home the sweetest mango in the world—Guimaras Mangoes! “Nothing Beats The Guimaras Mango”!!!

See you in Guimaras in September 2012!

Facebook To Facemedia & BDM Races

On By kingofpotsIn Insights, Jogging, Races, Running, Sports Program, Ultramarathon1 Comment

Since July 2011, I started not to read the newspapers, watch the television, listen to the Radio on FM or AM and drink Coke or any carbonated drinks. But I started to spend more time with Facebook. By sharing my blogposts immediately to Facebook and within a few seconds I get immediate feedback and comments. Nowadays, I seldom get comments posted on my blog but once I post a link on Facebook, I get a lot of hits in my blog and most of the time, lots of comments are immediately posted on my status on Facebook. Very nice!

I started also to post my Race Events on my Wall at Facebook and the feedback is also amazing. Facebook is slowly taking over the power of the blogs. I had been reading a lot of NOTES on Facebook and they seem to take over the blogs, too!

News of events are published on Facebook faster than the On Line version of the printed newspapers which give me the prediction that these printed media/newspapers will be things of the past…soon!. I could still remember when I organized the first edition of the BDM 102 four years ago. I sent a lot of e-mails to the sports editors of the different newspapers with the purpose for the BDM 102 to be advertised as a new sports event to commemorate our past heroes in World War II. But none of my requests were published! Now, I don’t need to beg for help from these sports editors as I could simply post an Event in my Wall on Facebook and my races are known among hundreds and thousands of runners within a blink of the eye!

So, what am I trying to drive at? Facebook has already replaced the newspapers, TV, and the radio! There is no need to buy an space for ads in the newspapers. There is no need to buy an “air time” on radio and TV in order to advertise your product and services. Facebook will do it for you…FREE, anytime of the day within the comforts of your place. There is no need to listen to music as more and more FB users are posting Music Videos by your popular singers, old and new! Dead or living!

For the 2013 BDM 102 and 160 Ultra Marathon Races, application to participate in these events will be done on Facebook. I will create an Event Page for each Event and you can now apply for the race by stating your full name, age, latest Marathon Race & Finish Time on the Status of the Event Page. Individual Letter of Invitation will be sent through the participant’s Message (PM).

If you are intending to join these races, you have to start coming up with your own Facebook account NOW. It is very easy and fast!

Application for the 2013 BDM 102 & 160 Ultra Marathon Races will start on April 1, 2012 on Facebook ONLY.

Good luck and Train well.

Result: 2012 BDM 52K “Test Run”

On By kingofpotsIn Jogging, Places to Run, Race Results, Races, Runners' Training, Running, Sports Program, Travel, Ultramarathon1 Comment

2012 BDM 52K “Test Run”/6:57 AM February 11, 2012/BDM Km Post #50, Abucay, Bataan To BDM Km Post #102, San Fernando, Pampanga

RANK NAME TIME
1 Henry Laron 5:29:05
2 Jerome Bautista 5:55:37
3 Nolan Llanora 6:15:22
4 Fernando Dellomos, Jr 6:25:25
5 Jerry Guiao 6:28:42
6 Roberto Abad 6:33:02
7 Jesus Llarena 6:34:18
8 Mark Repala 6:45:15
9 Frederick Quitiquit 6:56:27
10 Teodulo Alferez, Jr 6:57:13
11 Carl Balagot 6:58:25
12 Paul Vargas 7:00:34
13 Miguel De Alba 7:01:08
14 Adrian Salay 7:01:09
15 Joseph Pineda 7:03:29
16 Jon Las Bruce 7:03:30
17 Jorell Paringit 7:04:25
18 Benjamin Termulo 7:15:25
19 Benedict Muriel 7:15:25
20 Marlo Guloy 7:26:46
21 Ruben Fajardo, Jr 7:26:47
22 Rolly Nirona 7:26:48
23 Jason Sison 7:32:42
24 Jojo Paguia 7:37:37
25 Aristotle Carrino 7:37:40
26 Candy Balaba (F) 7:41:18
27 Mark Delumen 7:47:11
28 Calvin John Escandor 7:51:12
29 Raymond Bodino 8:01:19
30 Val Caro 8:02:02
31 Ernesto Badong 8:09:24
32 Jinky Yray (F) 8:14:40
33 Harold Ramirez 8:17:14
34 Choy Zaguirre 8:30:52
35 Emmanuel Chavez 8:32:21
36 Jigs De Jesus 8:32:37
37 Kharl Ocampo 8:35:59
38 Elmar Tolete 8:37:53
39 Jonah Rivera 8:37:54
40 Addison Sayoc 8:45:40
41 Joseph Ligot 8:46:49
42 Carmeli Ortega (F) 8:56:58
43 Rico Cabusao 8:57:27
44 George Dolores 8:57:38
45 Russel Sanchez 8:58:22
46 Mike Galas 9:10:47

Good luck to all the 2012 BDM 102 Ultra Marathon Race Participants.

See you at the Final Briefing & CLP/Starting Line!

Volunteers @ The 2nd BDM 160

On By kingofpotsIn Insights, Jogging, Races, Running, Sports Program, Travel, Ultramarathon7 Comments

I am back! Thank you for those congratulatory wishes and positive messages on the conduct of the 2nd BDM 160 Ultra Marathon Race. Now, I can assuringly say that, “Nothing Beats The BDM 160 Ultra Marathon Race” as the longest single-stage running event in the country and Southeast Asia. Definitely, it’s “More Fun Running An Ultra Marathon Race in the Philippines!” (Note: Philippine Sports Commission & Department of Tourism, are you reading my blog?)

Some Finishers of the 1st BDM 160 asked me if they can volunteer as Time Station/Route Marshals for the 2nd edition of the said race. I was happy with the said gesture as finally, finishers in our ultra events are sharing their time as volunteers.

Chito Carreon and Mel Severino, finishers of the 1st BDM 160, “volunteered”  as Time Station/Route Marshals. Rene Villarta aka Jazz Runner, a runner-blogger also “volunteered” for the race in the company of Chito Carreon. George Dolores, another Finisher in the 1st BDM 160 also offered his services and time as a volunteer and he made sure that every runner was informed that they have another 10K to finish as they reach the Gate of the Capas National Shrine. He also assisted me in the Awarding of the Finishers’ Belt Buckle and other Swags at the Finish Line. John “Jepoy” Avellanosa, a BDM 102 Finisher, “volunteered” also as the Official Photographer of the Event. These guys did an excellent job during the race. Thank you very much!

I hope the Finishers of the BDM 160 will share their time as volunteers in the future BDM Races. We need more involvement of the past Finishers as volunteers in future BDM Races as well as in other ultra running events

Days after the conduct of the 2nd BDM 160, I’ve been receiving a lot of feedbacks and suggestions in order to help the participants in their needs during the race. One item that had been brought to my attention was a request for runner-participants to be allowed to run without any support vehicle and support crew. My staff and I tried our best to provide an Aid Station every 20 kilometers during the 1st edition of BDM 102 in 2009 but to our dismay, almost all the runners brought with them their support vehicle and crew with their respective nutritional & hydration needs. Our food and hydration preparations were snubbed and it was a waste as most of the food were not consumed. With this experience, we removed the Aid Stations and we left to the runners to provide their own. However, it is a “must” for them to have a support vehicle and crew if they decide/apply to join the BDM 102 then.

Now, there are some runners who would like to try to run the futre BDM 102 and 160 without support vehicle and support crew. And for the past days, I have been thinking about this proposal and trying to find out the best course of action to answer this concern.

As of present, I can count at least fourteen (14) Running Teams/Groups who are actively fielding or supporting their runner-members to ultrarunning events and to the BDM Races. These are the teams worth mentioning: (1) Team BORING; (2) Team CB; (3) Team UNGAS; (4) Team KAMOTE; (5) Team INTENSITY; (6) Team CLARK; (7) FAIRVIEW Running Club; (8) HINGS; (9) Team Frontrunner Magazine; (10) Team KB; (11) Team USB; (12) Team SMS; (13) HOB; and (14) Team AFP/PNP.

If only each of these running teams would volunteer as Aid Station in the BDM Races where they could serve foods; drinks; water; and others FOR SALE to each of the runner during the race, maybe, I would be convinced to make the BDM Races and the other ultrarunning events without any support vehicle and support crew for the runner-participants. This would be a nice way where the running groups themselves would volunteer not only for their respective team member but also to the whole runner-participants of the BDM Races. It’s up to the decision of the Running Group to serve meals/foods and drinks FOR SALE or FREE for the runners. Their mere presence as Aid Stations is already a big help to those runners who would like to finish the BDM Races without any support vehicle and support crew.

Let me know your thoughts about this proposal. You can also make a comment if you have any suggestions on how we would be able to help runners (without support vehicle) join and finish the BDM Races and other ultrarunning events. Thank you.

See you at the Starting Line!

Result: 2012 BDM 50K “Test Run”

On By kingofpotsIn Jogging, Race Results, Races, Runners' Training, Running, Sports Program, Travel, UltramarathonLeave a comment

2012 Bataan Death March 50K “Test Run”/Mariveles To Abucay, Bataan/10:15 PM January 14, 2012 To 7:15 AM January 15, 2012.

PLACE BIB # NAME TIME
1 652 Henry Laron 5:27:19
2 777 Simon Pavel Miranda 5:33:05
3 878 Jerome Bautista 5:53:45
4 693 Almar Danguilan 6:00:29
5 881 Carlito Buenaventura 6:04:54
6 747 Fernando Dellomos, Jr 6:11:14
7 663 Alvin Adriano 6:14:06
8 874 Bob Castilla 6:24:07
9 877 Ernesto Badong 6:28:46
10 696 Ric Adrian Salay 6:36:32
11 695 Miguel De Alba 6:36:33
12 896 Jessie Llarena 6:38:14
13 591 Teodulo Alferez, Jr 6:44:20
14 745 Allan Palomares 6:44:21
15 889 Allan Martos 6:51:04
16 882 Kharl Ocampo 6:59:36
17 686 Alain Cuchas Ilaguno 6:59:37
18 879 Jason Sison 7:05:48
19 698 Frederick Quitiquit 7:08:17
20 887 Wesley Orana 7:09:14
21 890 Carl Balagot 7:09:15
22 654 Chips Dayrit 7:10:58
23 653 Darryl Panado 7:11:01
24 778 Angelo Anillo 7:11:02
25 661 Jorell Paringit 7:13:19
26 694 Dennis Carcamo 7:13:20
27 657 Emmanuel Chavez 7:18:41
28 692 Candy Balaba (Female) 7:19:40
29 894 Mark Anthony Delumen 7:25:41
30 872 Benedict Muriel 7:25:45
31 873 Harold Ramirez 7:25:46
32 892 Ofelia Lorete (Female) 7:27:53
33 665 Mary Jane Villamor (Female) 7:32:08
34 664 Jerome Aragones 7:32:09
35 883 Nap Ocampo 7:36:52
36 669 Don Armand Gutierrez 7:43:16
37 885 Choy Zaguirre 7:43:35
38 689 Jojo Paguia 7:44:11
39 880 Carmeli Ortega (Female) 7:45:11
40 884 Alex Jones 7:45:30
41 697 Maria Stephanie Hefti (Female) 7:55:33
42 875 Vic Delima II 7:56:02
43 876 Ruben Fajardo, Jr 7:56:03
44 662 Jonah Rivera 7:59:59
45 886 Jericho De Jesus 8:06:44
46 667 Jinky Yray 8:07:37
47 748 Perkins Briones 8:09:17
48 871 Russell Sanchez  8:12:06
49 893 Harold Lorete 8:42:59
50 891 Jinkee Guerrero 8:43:27
51 895 Joseph Ligot 8:43:29

See you on the next BDM 52K “Test Run” on February 11, 2012. Assembly Time is 6:00 AM @ BDM Kilometer Post #50 in Abucay, Bataan.

Keep on training!

In Memory Of Our Fallen Heroes In The Name Of Peace & Freedom
2012 BDM 102/160 "Brave Warriors" (Photo Courtesy Of Simon Pavel Miranda)