The following are the Rules & Regulations and Additional Information on the conduct of the 1st West Coast 200K Single Stage Ultra Marathon Race on November 1-3, 2013:
1. WEST COAST 200K Single Stage (WC200SS) is a single-stage solo run which will start o/a 5:00 AM of November 1, 2013 at the Remy Field Oval Track in Subic Freeport (Olongapo City) and ends o/a 5:00 AM of November 3, 2013 at the Port of Barangay Lucap, Alaminos, Pangasinan.
2. This is a SOLO run. Runners will run along the Olongapo-Alaminos Highway covering a distance of 200 kilometers. All runner-participants has the option to join as an unsupported or supported. A supported runner can avail of a support vehicle and support crew. An unsupported runner will be on his own as he/she can avail of convenience stores & eateries along the route.
3. Pacer/s are not allowed.
4. Runners should ALWAYS run on SINGLE FILE. Running abreast with other runner-participants will not be allowed. This is a cause for disqualification.
5. Runners should always stay on the farthest left side of the road facing the incoming traffic. The race route is an Open Road and the runners shall share the road with other vehicles. Be always vigilant on your surroundings and be alert on the vehicles in front and behind each runner.
6. A runner-participant is limited to only ONE support vehicle. However, a support vehicle can support a maximum of three (3) runner-participants.
7. Support vehicles should always park on the far RIGHT side of the Highway/Road. A runner will be disqualified if his/her support vehicle is parked on the Left side of the Highway. Support Vehicles shall not be allowed to “shadow” their runner. Only four-wheeled vehicles are allowed as support vehicles.
8. Runners will not be allowed to enter their parked Support Vehicle once the Race starts. Runners should bring a stool or portable chair or folding bed positioned outside their support vehicle (within the view of other runners & roving marshals) if they intend to sit or lie down. Runners will not be allowed to sit or lie on any part of their support vehicle.
9. Runners are required to display a piece of tarpaulin with the words “RACE IN PROGRESS” on any side of their Support Vehicle. Race Organizer will not provide such tarpaulin.
10. Only the NAME of Running Group or Team’s Name of the Runner will be displayed on the runner’s Support Vehicle.
11. Corporate Brands will not be allowed to be displayed on the runner’s Support Vehicle.
12. Runners with Support Vehicle must submit to the Race Secretariat the Type & Make/Model of Vehicle; Color; Number of Support Crew and Plate Number.
13. The prescribed cut-off time for the race is 48 hours. However, there will be intermediate cut-off times along the route on the following checkpoints:
Kilometer #40——7 Hours
Kilometer #80——15 Hours
Kilometer #100—–22 Hours
Kilometer #140—–32 Hours
Kilometer #180—–42 Hours
Kilometer #200—–48 Hours
14. Podium Finishers’ Awards/Trophies will be given to the Top 3 Male & Top 3 Female. Official Finishers (Finishers within the Cut-off time) will be awarded with a Finisher’s Belt Buckle, Finisher’s Medal, Finisher’s T-Shirt, and Certificate. Corresponding Award Points for the 2013 PAU Runner of the Year will also be awarded.
15. A runner is declared DNF once he/she could NOT cross each checkpoint within the prescribed cut-off time. The runner will not be allowed to run the course once he/she is declared DNF in the race.
16. In case of emergency and/or reports of DNF, the runner or support crew should contact Cellphone # 0918-965-9895 and provide the following information: Name of the Runner; Race Bib Number; Location of the Runner; and Nature of Emergency or Reason For Declaring as DNF.
17. There will be NO Aid Stations along the route. NO Drop Bags will be allowed.
18. It is mandatory for every runner to have his/her hydration system; headlight/lighting system; reflectorized vest; and first-aid kit. These items will be inspected before the start of the race. Unsupported runners must bring with them a cellphone.
19. Registered runners are advised to bring their BPI Deposit Slip to the Starting Area on Race Day and this will be used to redeem their Race Packet/Race Bib.
20. Each of the Municipal Plaza in Botolan, Zambales (Km #70) & Infanta, Pangasinan (Km #140) has a Covered Court (with Comfort/Bath Rooms) and Lawn Area where runners could sleep/rest and take a bath. Please don’t litter on these areas.
21. This is the FIRST 200K Run under the auspices of the Philippine Association of Ultrarunners (PAU) to be held in the country. Let us maintain the INTEGRITY of this run and be proud to be a participant and much more if you intend to finish the event.
22. It is the responsibility of the runner-participant to inform, advise, and instruct his/her designated support vehicle DRIVER and SUPPORT CREW on the Rules & Regulations of this Event.
23. Runners are reminded of the presence of dogs along the course. Take precautionary measures in dealing with them.
24. Runners are also reminded to talk politely to the locals and greet them as you pass them. There will be a lot of people and vehicles on the cemeteries along the road as the days of the event are declared as “Public Holidays” to honor the dead.
1st ANTIQUE 100-Mile & 50-Mile Ultra Marathon Race (1st PAU Grand Slam of Ultra Marathon Races)
The following are the details of the 1st ANTIQUE 100-Mile & 50-Mile Ultra Marathon Races:
Starting & Assembly Area: In Front of the Provincial Capitol of Antique In San Jose De Buenavista, Antique
Time of Assembly & Processing of Runners: 10:00 PM October 4, 2013, Friday
Time of Start/Gun Start: 11:00 PM October 4, 2013, Friday
Route of the Race: From San Jose De Buenavista To Caticlan, Malay, Aklan (Along the Antique-Aklan Highway) Via Nabas, Aklan.
Finish Line For 50-Mile Race—-Tibiao Bridge, Tibiao, Antique
Finish Line For 100-Mile Race—–Army Transient Facility (ATF), Caticlan, Malay, Aklan
Cut-Off Time For 100-Mile & 50-Mile Races:
—100-Mile Race: 30 Hours
— 50-Mile Race: 14 Hours
Intermediate Cut-Off Times For The 100-Mile Race On Checkpoints:
Kilometer #40—-6.5 Hours
Kilometer #80—-14 Hours
Kilometer #100—-18 Hours
Kilometer #120—-23 Hours
Kilometer #160—-30 Hours
Intermediate Cut-Off Time For The 50-Mile Race On Checkpoint:
Kilometer #40—-6.5 Hours
Qualifications/Requirements: Must have finished a 50K Ultra Marathon Race & Medical/Doctor’s Certificate
Registration Fees:
50-Mile Race: P 2,500.00
100-Mile Race: P 6,000.00
Registration Period: September 17-October 4, 2013. (NO Registration On Race Day)
Awards: Trophies For Top 3 Overall and Top 3 Ladies (For both Races); Finisher’s Medals; Finisher’s T-Shirt (Long-Sleeved For 100-Miler); Certificate of Finish
****Gold/Silver Belt Buckle For The 100-Miler Finishers
****PAU Grand Slam of Ultra Marathon Races
Registration Procedure: Deposit the Registration Fee to the Bank of the Philippine Islands (BPI) Savings Account #0296-0673-22 in the name of Jovenal D Narcise. Send the photocopy of the Deposit Slip to e-mail address: jovie75@hotmail.com and then bring the said deposit slip at the Starting Area on Race Day.
Provincial Capitol Of AntiqueStarting & Assembly Area
The following are the Rules and Regulations of the Race:
1. Maintain The Integrity of the Race. Runners and their respective support crew are “deputized” to report any infraction of the rules and regulations of this event. Immediate investigation will be conducted for any report received by the Race Director. If found and proven guilty, the runner who committed the infraction will be immediately Disqualified.
2. All runners must stay on the farthest left side of the road. If there is an incoming traffic, runners must be prepared to immediately side-step to the shoulder of the road.
3. All runners will be on “single file” while running or walking on the farthest left side of the road.
4. All runners must have a support vehicle. However, two runners can share a single support vehicle.
5. ONLY Four-Wheeled Vehicles are allowed as Support Vehicles. Bicycles and Motorcycles/Tricycles are NOT allowed as Support Vehicles for the runners. “Spotters” deployed by a team or group of runners are strictly NOT allowed. Runners using “Spotters” on bicycles or motorcycles will be immediately Disqualified.
6. Runners must ALWAYS carry with themselves a hydration bottle or belt even if they are being supported by their respective support vehicle. Anybody caught running without any hydration bottle or belt will be automatically disqualified.
7. On night running, it is MANDATORY for each runner to use headlight and/or hand-held flashlight and a reflectorized vest. Not being able to use these equipment during the night run portion will be automatically disqualified. “Flashlight” or Lights from Cell Phones are NOT allowed. “Blinking Lights” are not considered as personal lighting system of the runner during the race.
8. Half-naked running will NOT be allowed.
9. Race Bib shall be always visible on the front portion or part of the body/apparel of the runner.
10. Support Vehicles should NOT “shadow” their runner on any time of the day and even during nighttime. Support Vehicle must be able to “leap frog” their respective runner. It is the responsibility of the participating runner to advise or instruct the driver of the support vehicle on the rules and regulations of this event.
11. Support Vehicles should park on the right shoulder of the road when waiting for their runner. Any runner with a Support Vehicle parked on the left shoulder of the road shall be automatically disqualified. There will be No Warnings to be issued by the Race Marshals.
12. Runners are not allowed to enter their Support Vehicle to sit, rest, sleep, or change their running outfit. There are gasoline stations and waiting sheds along the road where each runner could sit or rest and change their outfit/apparel or relieve themselves due to the call of nature.
13. The Cut-Off Times and the Intermediate Cut-Off Times will be strictly enforced for both races. (Please see above on the details of the event for the said Race & Intermediate Cut-Off Times)
14. In case of emergencies, runner must be able to contact the Race Director at Cell Phone #0918-965-9895. State your name, race bib, location and nature of emergency.
15. In case of DNF, immediately send the report to the Race Director through the same Cell Phone Number (CP# 0918-965-9895) by stating the following: Name, Race Bib Number, Km Post or Name of the Place He/She Stopped, Reason/s, and if the runner needs immediate medical attention.
16. Finish Line for the 50-Mile Race is at the Tibiao Bridge in Tibiao, Antique. Awarding Ceremony for the Finishers will be done in the finish area.
17. Finish Line for the 100-Mile Race is at the Army Transient Facility (ATF) in Barangay Caticlan, Malay, Aklan. Runners will take the road going to Tabon Port and then turn right on a road going uphill to the Transient Facility.
The primary objective of the Philippine Association of Ultrarunners (PAU) is to promote the sports of ultrarunning/ultra marathon races, whether they are on roads or trails. It is also a way of bringing the sports closer to the grassroots with the hope to discover new and younger talents and potentials as elite runners. It also serves as a contribution in the Sports Tourism Program in the locality where the event is being held. Such events and presence of runners from other regions and countries would bring added income and economy to the local establishments and at the same time for the runners to explore the site of the event.
The PAU Nationals, for the second year, had been held in Guimaras Island Province which has a 125-Kilometer Circumferential Highway on the outer edges of the island. It is accessible from the long distance runners from the islands of Panay and Negros, where potential elite runners are residing. Rene Herrera, our Olympian 5,000-meter and 10,000-meter runner, hails from the Province of Guimaras.
Through the help of Dick Balaba, PAU Runner of the Year 2011, who is presently assigned in the 3rd Infantry Division of the Philippine Army whose Area of Responsibility covers the Island Provinces of Western Visayas, my trip arrangements and courtesy call to the new Provincial Governor, Honorable Samuel Gamurin, were scheduled and implemented without any problem.
Courtesy Call/Meeting With Governor Gumarin
My staff and I were received by Governor Gamurin in his office and immediately gave instructions to his Provincial Administrator, Provincial Tourism Officer, and the Provincial Risk Reduction Management Administrator who was the Action Officer during the conduct of the 1st PAU Nationals in the province. With a short notice, the 5 Municipal Tourism Officers were called for a meeting with the Governor giving instructions for the support for the event, to include the PNP and the Philippine Army Reservist/Reserve Force in the province.
Governor Gamurin fired the Starting Gun at Midnight of Friday in front of the Provincial Capitol and he event went to the extent of manning the first Aid Station at Km #10, asking and giving food to the runners, and later inspecting the rest of the Aid Stations along the route.
Starting Area & Runners
The Barangay Captains in places where Aid Stations were located were properly supervised by the Barangay Captains themselves and their Councilors. PNP elements were also stationed in the Aid Stations and some selected points along the route. Critical intersections were covered by the Philippine Army Reservists and they served as Marshals. Roving patrols and checkpoints were also manned by the PA Reservists.
The 50K runners were ferried from the 50K Finish Line back to the Provincial Capitol aboard specially-built vehicles for tourists along the rest of the circumferential road of the island. This is an improvement from last year’s experience for the 50K runners where they were ferried by military 6 X 6 trucks!
The Governor and First Lady, Vice-Mayor Cecille Gumarin of Buenavista, Guimaras awarded the Trophies, Medals, Finisher’s Shirts and Certificates to the Podium Finishers of the 50K and the Overall Top 3 Runners for the 110K Race.
Podium Finishers With The Governor & First Lady
Even if I prepared packed lunch/dinner for all the runners, the Provincial Government prepared also another set of packed lunch/dinner with one ripe Guimaras Mango for all the Finishers!
Before the Governor left the Finish Area, he promised to fully support the next edition of the race where he suggested that the event will be a part of the Octoberfest in the province. He said that there will be lots of beer for the runners and Rock Bands on Stage near the Provincial Capitol. This is something that ultra runners would like to experience after finishing the race.
There was a 100% finish rate for the 50K runners while 3 runners declared themselves as “Dropped/DNF” among the 27 starters for the 110K race. A total of 50 runners started in front of the Provincial Capitol of Guimaras.
The Course Record in the 50K Race was broken by Marianito “Jun” Ramirez, Jr of Iloilo City with a time of 5:03:28 hours , improving the time by 7 minutes.
I would say that the mission/objectives of PAU were satisfied with the conduct of this event. New potentials/talents were discovered among the runners in the area. Sports Tourism for Guimaras was promoted and the presence of the runners and their family & friends had greatly contributed to the economy in the area.
I just created a PAGE on this blog for all the scheduled Ultra Marathon Events in the country and other selected international ultra running events for the year 2014. I listed some of the yearly PAU Races and BR’s Events; and also the Ultra Races of Jonel Mendoza/Frontrunner Magazine.
I would like to invite all Ultra Race Organizers/Directors to post their events and respective details/links on the Comment section of this PAGE. Events posted on the Comment section shall be included in the list of events for easy reference to interested runners.
I hope that this PAGE will serve its purpose as the repository of scheduled ultra marathon events in any part of the country for the year 2014.
In the past years, I’ve been buying GU Gels by pieces, depending on the distance of the race that I would join. I’ve been conditioned to use GU Gels in half-marathon and full marathon races, taking one gel every hour of the race. I’ve never used gels in my training runs because they are very expensive and it was hard to be accustomed with the best tasting one.
When I started to join ultra marathon races, I was sparingly using the GU Roctance until I completely shifted to solid foods. Since then, I forgot to use these Gels in my training and races.
One Box Of GU Gel (The Thing You Could See On Top Of The Box)
With my new training program which started three months ago, I re-introduced the use of GU Gels in my body system during my weekend long runs but only when I am in the verge of bonking on the second half of my workout. The Espresso Love Flavor is presently my most preferable tasting GU Gel and it gives me the desired energy on the last 1-2 hours of my long runs.
What Is Written On The Side Of The Box
It was only when I bought this preferred flavor in boxes when I read the printed instructions on the side of the box on how to use GU properly.
It states that in one’s training workout/run, the runner must ingest ONE GU 15 minutes before starting the run and then ingesting ONE GU every 30-45 minutes during the run. In order to save my stash of GU gels, I eat solid foods before I start my run and during the first half of my workout. On the second half of my workout, if I feel that I am losing my energy, I would ingest at least ONE GU in order to maintain a strong finish.
The instructions also states that when a runner is going to join a race, he/she has to ingest ONE GU 45 minutes before the start of the race and to be followed by another GU 15 minutes before the start of the race. During the race, the runner must be able to ingest ONE GU every 30-45 minutes.
In my latest ultra road race last Sunday, I made some adjustments with the suggested instructions since I had prepared some Perpetuem Mix and additional solid foods for my additional nutrition. I ingested ONE GU 15 minutes before the start of the race and then ingested ONE GU every hour during the race. I think my regular intake of GU Gels with solid foods and liquid/water provided me the much needed energy to finish strong in the said race.
ONE GU Gel (Espresso Love) has 100 calories in one sachet. If it is taken every 30 minutes, the runner has 200 calories for his energy to burn in one hour which is enough to maintain for a consistent energy for the body.
It took me sometime to experiment on the use of GU Gels for the past months. It is costly but very effective but if you have the desire to finish a race, the costs will be worthy.
Finally, it should be noted and highly suggested that the empty sachets of these GU Gels should not be littered along the course. Make sure to return the empty sachets to the pocket or hydration belt/vest where you stashed them before the start of the race and dispose them later in trash bags/bins at the Finish Line.
I have high respect and appreciation to the members of the OK-OK Runners Family who are very consistent in joining my Ultra Events and it was a personal decision to join their 2nd Anniversary Run which happens to be a 50K Road Race in the province of Laguna, south of Metro Manila. Although I have opted not to join road races for the past months due to my trail running training, it was time to repay this running group/club for their “loyalty” and good friendship and of course, a good opportunity to meet and “engage” with new ultra runners.
Event’s Ads On Facebook
I was supposed to run 17 miles/27.2 kilometers on Saturday and then 14 miles/22.4 kilometers on Sunday as part of my training program on the trails but I had to make some adjustments last weekend. I ran for 6:30 hours covering a distance of 28 kilometers of trails last Friday; rested the whole day of Saturday; and then joined this 50K road ultra race yesterday, Sunday.
What I like with the race was that the organization and race management were outstanding. They followed my Race Rules and Regulations; they have Aid Stations manned by members of Running Clubs who are Ultra Runners; very punctual with the Start Time; and fast publication of Official Result. How I wish all the other Ultra Road Races in the future will follow their “style” and efficiency.
Delivering A Short Remarks After Giving Me A Certificate Of Appreciation (With OK OK Head, Joseph Pineda)
After a short program before the race where the group requested me to have an opening remarks and race briefing by Joseph Pineda aka OK OK Otek, the race started at 4:30 AM at the Municipal Plaza of Pagsanjan. I positioned myself at the back of the pack trying to maintain a slow pace for the first 3 kilometers. Meljohn Tezon, an ultra runner, paced with me but we were silent and did not talk to one another. We were exchanging the sounds of our breaths as we overtook runners along the way. It was a non-stop run/jog except when I would approach my support vehicle to replace my empty water bottle for a new one. At Km #28, Meljohn “surrendered” to my pace and I was running alone trying to catch other runners ahead of me.
A Very Intense Pace With Meljohn (Lake Caliraya On The Background)Elevation Profile (From Joanne Raquel)
I was actually attacking the uphills and maintaining my running form on the downhills. I did not stop on any of the Aid Stations except for the last one on the last 8K of the course. Support vehicles were not allowed to enter on the said stretch. I started to run and walk from Km 43-47 due to the uphills and intense heat from the sun but I tried my best to reach the turn-around point. From the turn-around point, 2-3 kilometers were downhill to the finish line but I need to fill-up my water bottle on the last Aid Station for my last push.
Smile & Laugh…This Is A Training Run!Run Efficiently & Maintaining One’s Running FormTip: Try To Eat Solid Foods While RunningWho Says That You Can’t Wear A Cotton Shirt In An Ultra?
At Km #42, I was ranked as the 12th runner and I was surprised to know about it. On the last 4K of the course, I was overtaken by two runners and I tried to maintain my pace up to the Finish Line. I finished the race in 6:23:21 hours, with the rank as the 14th runner to finish, improving my Tagaytay To Nasugbu 50K Run last May 2013 by 12 minutes. If not for the more challenging elevation profile of this race, I would have targeted a sub-6 hours finish time.
At The Finish Line With The Podium Finishers
I would attribute this improvement with the following:
1. Good nutrition and hydration strategy during the race. Consumed two 20-oz. bottles of Perpetuem Mix; 6 pieces of GU Gel Espresso Love (one GU taken 15 minutes before start time); 4 pieces of Ube Hopia; 1 Liter of Fresh Coconut Juice; 1 Liter of Coke; and 16-oz. of water every 3 kilometers.
2. Slower pace on the first half and then stronger and more consistent pace on the second half of the course.
3. Not dropping by the Aid Stations (except for the last one) and spending not more than 15 seconds in getting what I wanted from my support vehicle and attending to my personal necessity (urinating).
4. Consistent running workouts with at least one day of recovery/rest every week. I was thinking of this race as a validation on the progress of my training program.
5. Running and hiking in the mountain trails as part of my running workout. My finish time for this 50K Race is equivalent to my time to finish my trail running workout in my “playground” with a distance of 28 kilometers.
6. Core workouts and stretching exercises, at least, 2-3 times a week.
At the age of 61, I am happy that I have the speed and strength to finish this race. But my salute goes to the 67-year old ultra runner who finished ahead of me and placed #9 among the 119 runners who finished the race. How I wish I could run that strong and fast when I reach such age.
Congratulations To OK OK Runners Family! Good Job!
Congratulations to the OK OK Runners Family and the Volunteers for an splendid race management and organization. My salute also goes to all the Finishers who endured the challenging route and braving the heat of the sun. And for those who were “baptized” to the ultra running family, I personally welcome you to this noble sports of honest outdoor athletes.
Bald Runner 
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