Tag: Ultramarathon

2010 Bataan 102 Ultramarathon Registration Starts Today

On By kingofpotsIn Insights, Jogging, Running, Ultramarathon5 Comments

I’ve created a “Bataan 102 Events” Page on this blog. You can register by stating your complete name, date of birth, age, name of running club, contacting number, and e-mail address on the Comment portion of the Page. Specify what event you are going to participate, however, for the meantime, I am going to accept first those runners who would join the Bataan 102K Ultramarathon Race.

There will be a total of 150 slots for the Ultramarathon Race, to include slots for interested foreign runners.

Registration Fee is Two Thousand Pesos (P 2,000) for the local runners and Seventy Dollars ($ 70.00) for the foreign runners.

Deadline of Registration and Payment of Registration Fee is February 1, 2010.

Start training now!!!

Final Instructions: Bataan 102

On By kingofpotsIn Insights, Jogging, Running, Ultramarathon11 Comments

1ST BATAAN DEATH MARCH 102K ULTRAMARATHON RACE

FINAL INSTRUCTIONS

1.       The Assembly Area will be at the Bataan Death March Park at KM 00 in Mariveles, Bataan.

2.       The Assembly Time will be at 11:30 PM of 04 April 2005 especially to those who will pick-up their Race Packets at the Assembly Area. Accounting of participants will be done immediately and other final instructions will be announced at this time. Once the runners are complete, a simple program will be held.

3.       The race will start immediately after a simple program and the Race Director will not wait up to 1:00 AM for the start of the race. Expect that the race will start immediately after midnight or immediately after the simple program.

4.       There will be five (5) Aid Stations along the route where each Aid Station will be stationed every 20 kilometers. The 5th Aid Station will be positioned at Km # 50.

5.       For those participants without support vehicle, there will be at least three (3) Mobile Support Vehicles as “Mobile Aid Stations” for all the runners. These mobile aid stations will alternately “leap frog” every two (2) kilometers.

6.       As the distance in between runners would stretch along the route, runners without support vehicles are encouraged to bring hydration system with them in order to anticipate their hydration and cooling needs. Ideally, one bottle for water and another bottle for “electrolyte” drinks carried by the runner through his/her hydration system would be appreciated.

7.        Runners are encouraged to wear their issued race shirts during the race. However, if a runner intends to wear another shirt, make sure that the issued Race Bib shall be worn in front of the shirt or shorts. Runners are encouraged to wear white and light-colored shirts to lessen heat absorption from the sun.

8.       There will be “checkers” along the route who will be writing the name/race number of the runner as he/she passes a certain point. Color-coded bands will be given along the route to each runner as a “proof” that the runner passed the point.

9.       There will be a designated Mobile “Drop Bag” Vehicle which will be the repository of all the bags of the runners. The vehicle will be “shuttling” along the course.

10.    If a runner decides to discontinue the race, he/she should inform the race marshal at the Mobile Aid Station or at the nearest stationary Aid Station and he/she will be picked-up by the Ambulance or any vehicle of the Race Organizer.

11.    Runners are encouraged to wear headlights or bring with them handy flashlight during the early part of the race due to poor visibility along the route. Runners are also encouraged to wear “reflectorized” accessories.

12.    Due to poor visibility during the early part of the race, the runners are encouraged to run at least in pair or in group for safety purposes. The runners will be guided by road marshals on major intersections and sensitive areas. The Mobile Aid Stations will also be there to guide the runners along the route.

13.   As the heat of the sun plays its toll to the runners, participants are encouraged to hydrate themselves, take salt, drink sweet beverages—Coke/Mountain Dew to maintain their blood’s sugar level, drink “electrolytes” (Gatorade & Propel) and eat available food at the Mobile & Stationary Aid Stations. Remember, our main opponent in this race is the heat of the sun and the pavement. Runners are encouraged to pour water over their heads, carry & wipe their bodies with cold water-soaked sponges, and “listen to their body” for early signs of “heat stroke” and heat-related problems. Additionally, apply “sunblock” lotion to parts of the body exposed to the sun.

14.   In case of contingency and concerns during the race, the Race Director could be contacted at Cellphone # 0927-616-2978. This number will be activated on 12 Noon of April 3, 2009.

15.    An arrangement was made with PETRON on the availability of their Gas Station’s Comfort Rooms along the route to all the participants of this race. Due to the proximity of Jollibee and the City Hall of Mariveles at the Starting Line, their Comfort Rooms will be available to the runners.

16.    A Finisher’s Medal, Finisher’s Trophy, and Finisher’s T-Shirt will be awarded to the runner once he/she crosses the Finish Line. An Individual Certificate of Achievement will be awarded to the finishers on a later date.

17.    At least, two (2) ambulance units with a medical team in each vehicle will be available during the race. One ambulance will be positioned at the middle and at the rear of the running group.

18.    Definitely, the race registration is closed, except for the runners from Singapore.

19.    Let us observe “honor system” in this race.  “Cheaters” will be banned permanently in future races organized by our outfit.

20.    Let us help one another to make this event a success and something to be proud of in the world of ultramarathon races.

“A Salute To Our Heroes…Run, Endure, and Survive the Bataan Death March”

Picture: Tess Geddes

On By kingofpotsIn Running, Ultramarathon3 Comments

After browsing the Internet, I found the picture of Tess Geddes in the website of Lisa Smith-Batchen.

In four days, she will be at the Starting Line of the “Marathon Des Sables” as one of the 850 participants coming from 39 countries. She is the only representative from the Philippines!

The “Few, Proud, & Brave Warriors” Of Bataan 102 Ultramarathon

On By kingofpotsIn Insights, Jogging, Running, Ultramarathon10 Comments

Finally, this is the list of participants in the 1st Bataan Death March 102K Ultramarathon Race to be held on 05 April 2009 along the exact route where history happened where each runner must be able to finish the race within the cut-off time of 18 hours.

1. John Frederick Abenina

2. Albert Henson

3. Francisco Lapira, Jr.

4. Constante Mendoza

5. Jonathan Babsa-ay

6. Kim O’ Connell (F)

7. Jo-Ar Calvadores

8. Regie Buljoran

9. Dionisio Potonia

10. Roel Ano

11. Ricardo Cabusao, Jr

12. Norio Tanaka

13. Jerome Cartailler

14. Arman Fernando

15. Aniceto Grimaldo

16. Jessie Ano

17. Martin Lorenzo

18. Jonnifer Lacanlale

19. Don Ubaldo

20. Charlie Chua

21. Ralph Salvador

22. Eric Socrates

23. Noel Hernandez

24. Albert Sama

25. Bonifacio Dalisay

26. July Oconer

27. George Dolores

28. Jose Marie Javier

29. Willy Suarez

30. Vincent Tongson

31. Albert Salazar

32. Victor Ting

33. Alipio Narciso

34. Enrico Tocol

35. Michael Sudario

36. Ivy Macainan (F)

37. Jerry Karundeng

38. Fernando De Lara

39. Regidor Samar

40. Jay Lee Cu-Unjieng

41. Ronald Declarador

42. Nicomedes Jaranilla

43. Odessa Coral (F)

44. Ezekiel Mangune

45. Edwin Bien

46. Hermogines Olvis

47. John Nickko Nolasco

48. Carlos Nobleza

49. Raiza Tulan (F)

50. Dennis Enriquez

51. Felipe Nama

52. Pepito Deapera

53. Melchor De Lara

54. Arman Abalos

55. Nonilo Onoya

56. Richard Poquiz

57. Edilberto Severino

58. Filomeno Duterte IV

59. Cesar Abarientos

60. Christian David Alacar

61. Mark Bata

62. Roselito Bernardo

63. Eduardo Vilanueva

64. Rodolfo Tacadino

65. Romeo Marquez

66. Alvin Canada

67. Esmeraldo Ondoy

68. Mamerto Corpuz

69. Adons Lubaton

70. Andrico Mahilum

71. Randy Bumahit

72. Rey Antoque

73. Bowen Montecillo

74. Isidro Vildosola

75. Bald Runner

76. Rey De Los Reyes

77. Ellen Tolentino (F)

78. Lucas

79. Baldwin

80. Andy Ho

81. Mario Salumbides

82. Jayson Fabricante

Ladies and Gentlemen, thank you very much for your support and Good Luck!!!

“A SALUTE TO OUR HEROES…RUN, ENDURE, AND SURVIVE THE BATAAN DEATH MARCH”

Bataan 102 Registration Is Closed!

On By kingofpotsIn Insights, Jogging, Running, Ultramarathon10 Comments

The last day of registration for the 1st Bataan Death March 102K Ultramarathon Race was yesterday, 16 March 2009. And the registration is defnitely closed and there will be no extension!

As expected, Filipinos are fond of “last minute” payments as most of the runners have already their respective reserved slot for the race. Yesterday, a record payment of fourteen (14) runners in a single day was accepted by Allied Bank and the BR’s office. I exempted the three (3) runners from Singapore for the last day of payment due to some problems with the bank transmittal. I informed them that I will accept their payments on race day. 

Last September 2008, I planned this race to be limited to only 100 participants with the hope that only a handful would be interested to finally join the race. I was thinking that an attendance of at least 10-20 runners on race day would already be a sign of “success” and fufillment for me to introduce an ultramarathon event to honor and commemorate the historic WWII Bataan Death March with a challenging cut-off time of 18 hours.

To my surprise, the final number of participants for this race is already seventy-eight (78), including the foreign runners. There are five (5) female runners. The complete list of runners will be posted later today.

To all the participants and sponsors, thank you very much for your support.

Q & A: TNF100 @ Sacobia, Clark

On By kingofpotsIn Insights, Jogging, Running, Trail Running, Ultramarathon5 Comments

The 2008 TNF 100 in Batangas was a significant running event as this was the first race where the newly-formed Elite Team Bald Runner had participated and since then Team Bald Runner started to be known in road races as well as in trail running events in the country. Last month, I started to see and read posts of runner-bloggers about the TNF 100 @ Sacobia, Clark with the proper display of their teaser-ad poster. I really wanted to ask questions from these bloggers in their comments portion but I knew that they are unaware of the details of the event. After waiting for sometime, I was happy to see that there is a dedicated website for this event and I immediately posted some questions with the Administrator of the site.

So, these were the questions I posted in their website’s “Contact Us” page which were immediately answered by the Administrator.

I have the following questions for the solo 100K:

 

1) What are the prizes for the top winners? Are there age category top runners’ prizes?


TNF: We plan to give out prizes worth as follows: 1st – 30K ; 2nd –  20K ;  3rd –  10K  plus freebies  from sponsors. Top finisher gets a trophy while runners up get a medal. Both 100K solo and 100K relay are OPEN categories.

2) What do I get from the P 1,650.00 registration fee?

TNF: As of now  reg fee entitles you to a race kit with a singlet/jersey, race bib, drop bag, stub for energy drink, photo vendo, insurance and 20% discount on all TNF products (all registrants get this). 100K finishers will receive a special token. We are working on possible free or discounted accommodations within Clark prior to the race. Reg fees will be collected upon claiming of race kits, 2-weeks before race day.

3) How many Aid Stations will be available along the route? Aside from water, what other drinks and foods will be available in your Aid Stations?


TNF: We intend to have  at least  7 aid stations , aside from marshal points and roving support vehicles. We plan to have some energy drinks and fruits, although we encourage runners to be self-sustained.

 

4) Is there any cut-off time for the 100K solo race? Or do you have cut-off times in your checkpoints/Aid Stations?


TNF: 30 hrs will be the cut-off time for the 100K race, although we will also implement cut-off times  in Marshall points/LPs. These will be announced as soon as details are finalized.

 

5) Are the runners allowed with a support crew and pacers?


TNF: This is yet to be decided on.

 

6) Is there a possibility that the RO/RD (Race Organizer/Race Director) would arrange for a “test run” for the participants at least one month before race day in order to orient the runners?

 

TNF: Yes, we intend to have a series of running aid clinics to better cascade information and help participants prepare for the race. 

 

If the Administrator of TNF 100 is reading this post right now, I would like to make some comments about their website. The website is very nice and attractive but putting those pictures of US & International Ultra Trail Runners whom we don’t even know and met in person is giving us the impression that these runners will be joining the said event and/or TNF is using these runners as their models. May I suggest that TNF Philippines should use the pictures of the male/female top runners of the 2008 TNF 100, 2008 Mt Mayon Trail Run, latest TNF 20K Trail Run and Neville Manaois’ Pinoy Ultra Runners in order to promote our very own ultra trail runners. How about featuring the “running legs” of Isidro Vildosola or Elmer Sabal of Team Bald Runner in your Website’s Main Page? Filipino runner’s legs in TNF trail shoes & socks would be great!

If you want to know more about the 2009 TNF 100 @ Sacobia, Clark, please visit their site at www.thenorthface100.ph

Bataan 102K: Latest Updates & Reminders

On By kingofpotsIn Insights, Jogging, Races, Running, Ultramarathon3 Comments

1. Last Day of Registration and Acceptance of Registration Fees is next Monday, 16 March 2009. Effective March 17, registration and payments for registration fees will not be accepted except for the special accommodation given to the “foreign runners” from Singapore and other countries for them to register at the starting area on D-Day.

2. Final List of Participants will be posted in this site and at www.bataan102.com;  www.baldrunner.blogspot.com; and www.baldrunnerevents.blogspot.com. Only those who have paid their registration fee up to March 16, 2009 will be included in the list.

3.  Race packets will be available for pick-up effective 17 March 2009 at the ULTRA Oval Track on Tuesday, Wednesday, Friday from 5:30 to 9:00 PM or at our office at 115 2nd Floor M.H. Del Pilar corner E. Angeles Streets, Santo Tomas, Pasig City or call telephone number–497-6442.

4.  Race packet will include a “soft backpack”, white long-sleeved race shirt, a running cap with cover on the nape, race bib, GU Sports Gels, PowerBars, Salt, tissue paper (just in case) and Pain Reliever tablets. The “soft backpack” with the printed Race Number of the participant will serve as a “Drop Bag” of the runners where they can put in their extra shoes and clothes. These “drop bags” will be in the care of a dedicated Mobile Aid Station during the race.

5. There will be Aid Station in every twenty (20) kilometers where food, water and sports drinks will be available. In addition, three (3) Mobile Aid Stations will serve as a General Support Vehicle for everybody which will alternately “leap frog” as the race will progress. These Mobile Aid Stations will provide water and sports drinks for everybody and one Mobile Aid Station will serve as the repository of the “Drop Bags”. Gatorade, Propel, RC Cola & Zesto Tetra Pack Drinks are the brands available during the race. Foods available in the Aid Stations will include boiled bananas, boiled sweet potatoes, boiled eggs, fresh ripe bananas and other fresh fruits, Fita Biscuits, Sky Flakes Crackers, Peanut Butter Sandwich, raisins, chocolates, and “hot” cup noodles at Km Post # 50.

6.  Finishers (within the cut-off time of 18 hours) will receive a Finisher’s Medal, Finisher’s Trophy, and Finisher’s T-Shirt. A Certificate of Achievement will be given on a later date where the name & time of finish will be printed. We plan to give the Certificate with an appropriate Finish Picture of each runner-finisher.

7.  Each runner is advised and encouraged to carry with them Hand-held Hydration Bottles, Hydration Belt, or Hydration Bladder during the race. Remember, the Number Enemy or Opponent during the the race is not the other runners but the “Heat of the Sun and the Pavement”. Good luck to everybody!

8. Donors and Sponsors are highly appreciated to give anything (services, money, and material things) to make this ultramarathon race a success and memorable event. A part of your donation will support the “needs” of the surviving veterans of World War II who are presently under the care of the Veterans Medical Center. For those who supported this historical event and those who made “commitments” to support this endeavor (you know already who you are), my deepest appreciation and thanks to all of you.

Note: Payments for the Registration Fee must be deposited at Allied Bank Account # 0251-07156-8 in the name of Bald Runner’s Events or Jovenal Narcise. Please send an e-mail to jovie75@hotmail.com to inform me of your payment as my basis for confirmation with the bank. Thanks!

Results: Bataan 52K “Test Run”

On By kingofpotsIn Insights, Jogging, Race Results, Runners' Training, Running, UltramarathonLeave a comment

BATAAN 52K “TEST RUN”/ 22 FEB 2009

(Start Time: 7:23 AM)

       Name                   Arrival Time   Time 

1.       Isidro Vildosola                 2:04 PM        6:41

2.       Mario Salumbides             2:06 PM        6:43

3.       Jose Mari Javier                 2:06 PM        6:43

4.       Hiroshi Takei                      2:07 PM        6:44

5.       Jayson Fabricante              2:07 PM        6:44

6.       Felipe Nama                        2:07 PM        6:44

7.       Arman  Fernando              2:11 PM        6:48

8.       John Frederick Abenina  2:13 PM        6:50

9.       Bald Runner                         2:13 PM        6:50

10.   Jerry Karundeng                 2:18 PM        6:55

11.   Ralph Jerome Salvador   2:18 PM        6:55

12.   Constante Mendoza         2:25 PM        7:02

13.   Albert   Henson                 2:25 PM        7:02

14.   Hermogenes Olvis            2:27 PM        7:04

15.   Ben Gaetos                          2:29 PM        7:06

16.   Victor Ting                            2:34 PM        7:11

17.   Alipio Narciso                     2:34 PM        7:11

18.   Michael Sudario                 2:38 PM        7:15

19.   Filomeno Duterte IV        2:38 PM        7:15

20.   Albert Salazar                      2:38 PM        7:15

21.   Francisco Lapira                  2:44 PM        7:21

22.   Ricardo Cabusao                2:54 PM        7:31

23.   Charlie Chua                        3:05 PM        7:42

24.   Ronald  Declarador            3:09 PM        7:46

25.   Lawrence Trinidad            3:09 PM        7:46

26.   Jun Jaranilla                         3:10 PM        7:47

27.   Aniceto Grimaldo              3:10 PM        7:47

28.   Odessa Coral                       3:11 PM        7:48

29.   Enrico Tocol                         3:11 PM        7:48

30.   Richard Poquis                    3:19 PM        7:56

31.   Norio Tanaka                       3:20 PM        7:57

32.   Edilberto Severino              3:21 PM        7:58

33.   Regidor Samar                    3:25 PM        8:02

34.   George Dolores                   3:25 PM        8:02

35.   Jay Lee Cu Unjieng              3:25 PM        8:02

36.   Christian Alacar                  3:25 PM        8:02  

In order to officially document the accomplishment of each participant, an appropriate Certificate of Completion will be given to the participants. Congratulations!!!          

Balikbayan Box & Ultra Running Advise From Ben Gaetos

On By kingofpotsIn Insights, Jogging, Pictures, Running, Running For Cause, Running Shoes, Ultramarathon1 Comment

A week before Ben Gaetos left for Los Angeles, California, I received the Balikbayan Box (BB) he sent in the middle of January 2009. The BB contains nineteen (19) pairs of slightly used running shoes, lots of finisher’s t-shirts, lots of basic neccessities for ultra runners to include “noodles”, copies/back issues of  Trail Running Magazine and red wine for Major Espejo & staff of the office.

Ben, thanks for supporting my projects—Project Donate A Shoe; Project Donate A Shirt; and my Ultra Running Events. Extend my thanks also to Carmela Layson who contributed and sent her running shoes through the Balikbayan Box. Good luck on your future ultra running adventures!

Balikbayan Box From Ben Gaetos
Balikbayan Box From Ben Gaetos
Finisher's T-Shirts, Trail Running Mags, Ultra Runner's Needs & Running Shoes
Finisher's T-Shirts, Trail Running Mags, Ultra Runner's Needs & Running Shoes
Donated Shoes From Ben Gaetos & Carmela Layson
Donated Shoes From Ben Gaetos & Carmela Layson
I might as well mention in this post what Ben Gaetos had written in one of his comments about his experience running in ultramarathon events and his advise to the participants in the Bataan 102K Ultramarathon Race.

First, thank you Sir Jovie for conducting the training runs. I wouldn’t want to miss both night run and the test run. I ran both with a couple of hrs sleep coming from international flights. In the words of Jeff and Jun, “I’m also in need of serious psychiatric treatment”.
I myself suffered heat stroke at ‘07 Mt Disappointment 50M (80k). I took off early and on the crucial part may have taken contaminated (mold) Cytomax. From M38(60k) to the finish, I threw up. My blue shirt turned white due to electrolyte loss and finished almost dead last due to dehydration. Lots of DNF in the race. My will got me to finish. We had a 100 deg temp. Last year, I redeemed myself finishing 1 hr 40 mins faster.
At the Bataan Test Run, aside from my hydration I kept drinking every opportunity I had. I thank TBR and other support crews who offered. I poured water in my head all the time. Use Gatorade or any stonger drinks such as HEED, etc. You may also mix your energy gels with water. Avoid wearing dark clothes. The albedo (reflectivity ratio) of concrete is much higher than dirt. Our body generates all those heat. Some of you must have noticed me running on the dirt shoulder. It lessened the pounding on the joints at the pavement and at the same time less reflection. A high spf lotion is also ideal + application of body glides at your nipples and sensitive body parts (below under arms, crotches, butt, toes). All these are susceptible to blisters on a hot day. Remember the first part of Bataan is hilly. You should pace properly and start slow as possible. Throw away your marathon pace splits. You don’t have to be a speed demon to complete an ultra. You just have to run a smart race. I divide my race in 3 segments (warm up, target pace and finishing kick). The last one I even divide in 2 parts. Lots of psychological game here so you need to be mentally tough too. There will be lots of down times and ready to give up. Just imagine how you always bounce back whenever you’re down.
Check http://www.badwater.com and http://www.run100s.com for heat training tips. You won’t believe this but sometimes during summer, I turn the heater on my car or don’t open the windows at all. That’s my self improvised sauna.
Again, thanks for a wonderful time running with all of you. I can’t remember all your names but you showed the determination and fun of running an ultra. The camaraderie at ultra is uncomparable. I’ll be cheering for you at the Bataan 102. Lastly, don’t forget to taper 3 wks prior to Bataan 102. From this point do your long runs and possible back2back long runs. Walk or easy run on one of the two using “time on feet principle”. Good luck!!
Feel free to email me at bgaetos@yahoo.com if you have any questions.

Ben

Once again, thanks Ben for everything. As they say, “ultramarathon could be a stupid sports but it does not need a stupid runner to finish one”.

“Count The Number of Hours, Not The Number Of Kilometers You Ran”

On By kingofpotsIn Insights, Jogging, Practice Runs, Runners' Training, RunningLeave a comment

For the first tme, I went to UP Diliman as an audience not as a participant in a weekend road race organized by Coach Rio. Instead of joining the race, I decided to have my long run and enjoy watching the runners in the said race. I arrived at the campus when the 10K race was about to start. Before my long run, I stationed myself at the finish line and watched the runners as they finished the race. I was happy to see that all the members of the Elite Team Bald Runner won in their respective races. Moreso, the Team Bald Runner-Professional Group had also improved their finish times and earned their respectve PR best times. Congratulations to the members Team Bald Runner!

After personally greeting and congratulating the winners and other members of Team Bald Runner, I started my long run together with those runners who will be participating in the Bataan 102K. Enrico from the Power Runners led the runners around the UP Diliman Campus and we ran an easy average pace of 6:50 to 7:00 minutes per kilometer for about a hour. Atty Raffy Abenina and Jun Lapira of Camanava Runners were with us during the run and they provided some suggestions in the conduct of Bataan 102K. Thanks, guys for your nice inputs.

After an hour of running, I had to drop by at my Aid Station to drink water and brought my TNF Hand-held Water Bottle with me in the resumption of my run. My other companions decided to stop their runs and I went alone tracing the route of the 10K race. After running for about 7 kilometers of the route, I was able to link with Jonel aka Bugobugo85 and Nico who decided later to end their long run. As I stopped at my Aid Station for electrolyte drinks, I resumed again my run around the Academic Oval. After drinking Gatorade, I integrated a 10-minute walk during my workout and resumed my running again. I closely monitored my average pace after running for almost two hours, making sure to run at least 7:00 minutes per kilometer with the heat of the sun. It was already 10:00AM already but I kept on pushing myself to run under the heat of the sun making sure to drink my water every time I reached my Aid Staton. I was surprised to see that I was runnng at an average pace of 6:35 minutes per kilometer! I had to slow down and bring my pace to a slower speed.

It was already 10:30AM when I stopped my run. I was on the run and with a brief walking session for 3 hours. My average pace for the whole duration was 6:47 minutes per kilometer. Coach Ferdie was still at the campus waiting for me and he was able to give me the much-needed stretching after my long run.

Lessons Learned: Using the TNF Hand-held Water Bottle (filled with water) and my Nathan Water Belt filled with electrolyte drinks during the last 50K of Bataan 102K will be a nice move on my part to fight the effects of the sun’s and pavement’s heat during the race. This was the same hydration strategy I used during my first ultra trail running race at the Bulldog 50K last year. The next days and weeks will be devoted for more hours on the road (by running & walkng) to withstand the effects of the sun’s heat and schedule at least 2-3 weeks for tapering before the race day.