Left Out
While the real hardcore ones race every week, I get to join events only occasionally.
- 2nd PAU Tanay 50K – March 25, 2012 – SPONSORED
- 2nd Mayon 360 International Ultramarathon 50-Miles – April 21, 2012 – SPONSORED
- 2nd Fort Magsaysay to Dingalan 60K Ultramarathon – August 26, 2012 – SAVED FOR THIS ONE
What more can I say?
I wanted to run more.
I wanted to join too.
I simply cannot.
Glad to say that I am preparing well for the big event of November. I may not be running that long – but I am real busy preparing.
Thanks be to God.
#savingmodeforthebigevent
#feltleftout
Another Swoop in the Air
Suddenly, the West Coast 200K-multi-day ultramarathon entered the picture. It’s an event dated November 1 to 4, 2012. A 70K-70K-60K days 1-2-3 race…
…and it altered my current training too. LOL
Suddenly too, I have to level up faster than planned. Everything.
- Long runs have to be longer
- Doubles will have to be early too
- Back to backs will have to come early too
- Investment on Hills will have to be more frequent now
May the good Lord bless this plan. In Jesus’ name! Amen.
Another swoop in the air. Let the Holy will of God be done!
Road so long you see the entire horizon!
Hills that feels like a mountain!
For Your Own Sake
This is a special blog for my BDM aspiring friends – they, who will be running the classic race for the first time…
You have seen me do it. Once, if not twice. I would usually say that 102 is easy – for it is!
IF:
- You prepared well.
- You wanted it so much.
- You dream dreams about it and you get unlimited jitters about it.
Here’s the how:
- Run long, and run a consistent run. Make time for a regular training routine keeping in mind that the most important run of the week is the very long run. Yes, it should be very long. SHOULD – not MUST. By LONG we mean more than a 42K and about as much as 80 kilometers in one run/walk. Yes, there’s no shame in walking if you can clock a good 6 kph. Take it from me because I am already giving it to you now. Of course, you can always refuse. I have no problem with that.
- Want it. Focus on the target. That caged-icon-of-white-huge-thumb-tacks. Never take your eyes on that. Yearn to see it. Keep moving forward and minimize stops and rest unless you feel some urgent un-ignorable pain. Do not copy my negative split style of running-til-my-lungs-burst in the last closing minutes of the race. Missing the 18:00:00:00 is not an option. You should be hugging the Race Director before the clock ticks at that.
- Consider it a challenge when you dream about the race. Why? Because it’s inside you and you must let it out. Jitters are normal. Sleepless nights are normal. Lack of appetite is normal. Missing the race is NOT. DNS is NOT.
We have more than 6 months from this date to the race day. That’s ample time for anyone up to the challenge. Check your list. See if you have the following in your bag:
- long run under the heat
- open schedule for training – running long
- lots of perseverance and patience
- cash for the registration
- cash for the crew and crew needs + yours
- faith in God
All else not in here, PM me. Let’s discuss. You know that I want to see you finish on time.
Cheers!
DEADLINE
My TRAINING FOR 2013‘s biggest event shall commence on August 1. It will be the training proper.
I already have prepared my TRAINING MIX.
The training plan is also ready.
By then, I will no longer accept clients for coaching – since I will be handling the ones I have now, and I will also be training. Time management is important.
So to all those undecided up to now, you have at least 10 days to decide. Email me at clarionbn@gmail.com or send me sms.
I will have to alter my training for the biggest event. The volume and the intensity will greatly increase.
Training eats time. Coaching eats time. I have to manage my time too.
Preparation is key to almost anything.
I will be preparing myself. I will also be preparing you.
It’s a a win-win situation if handled right.
Time management.
Training Well and Proper
The 1st quarter of 2013 is the quarter of the biggest event on ultrarunning. Yes, here in the Philippines.
By biggest, I mean 100 miles of road and/or trail. It’s the one I will be specifically training for.
As for you who are new and about to enter the 100/102 kilometer distances, you should aim to get a well and proper training. How’s that?
Consider this first:
- your training will depend greatly on your Goal. To finish only? To just beat the cut-off? To beat a certain time before the cut-off? To record an impressive time?
- if it’s your first, it’s best to be conservative – on your goal, on your time, on your resources, on everything.
- you have to know the right mix of run and cross training. when to stop, when to rest, and when to push further.
If you are clueless and worried – get a coach. Invest on one. You’d benefit, and you just can’t lose. There’s really more gain to it.
- You’d need a training plan.
- You need to improve ENDURANCE, SPEED, AND BOTH. You can’t just do something and hope to improve. You have to know what you are doing. You need to learn how to do it. You just might need help. It’s wiser to seek an advice when it comes to things you have not yet experienced.How long should you run on a weekend? How many repeats on Intervals? How long should you rest?
- You need to build a fitness FIT for the big event.
- You need to peak at the right time for the big event. Early or Late is not right.
- You need to know how to gradually progress. What to increase, when, and how to slow down to avoid overuse and overtraining.
- You need to build muscle memory.
- You need to know what to do after a very long run. It’s not just sleep.
- You need to know some techniques to it. Yes, there is.
Need I say more?
Am I not yet clear?
Let’s talk.
Specs
On a 3-day per week training:
Day 1 20K @ target pace
Day 2 10K @ Threshold Pace (T)
Day 3 20K broken in three
- 5K @ Threshold Pace (T)
- 10K @ Easy Pace (E)
- 5K @ Interval Pace (I)
Current VDOT is 34 to 36. Target VDOT is 38.
May the Lord bless this plan. May His guidance, and direction be with me. Amen.
Funny
I did ran last week. I am not a slacker. I was able to do a 6K run, with parts @ a good speed. Then week progressed. Lots of plan on running. Lots of planned run…and nothing was accomplished. Not even my crossfits. Just a solid week of nice meals, delicious ones and all. I also was not able to test the new MINI GPS on a run. ON a walk, yes, but not yet on a run. I would have tested it’s accuracy against MY TRACK – an application I recently also found.
Funny as it may seem – it was a good week of bonding – with all the types of food I like. LOL
Slacker!
Tough Shoes: Where art thou?
Funny as it may sound, but it’s a pocket-serious question for an ultrarunner – who used up a lot of shoes in a span of only many months. Allow me to feature my tough shoes…and possibly introduce yours on the side.
As a backgrounder, there’s a great number of runners these days. While only a few is into the hardcore long run aka ULTRARUNNING, in contrast, there is also a great big number of runners who follow these hardcore ones. Ok…that’s a jumbled thought but regardless of the number, ultrarunners require a bit more of their (our) shoes.
- Durability
- Durability
- Durability
That’s just the top 3. Why? Because ultrarunners train a lot. Well maybe not that much – but intensely. Maybe not that intense – but very long. Maybe not that long – but on a rough trail. Maybe not that rough – but never ONLY on a pavement.
I, for one have brick and marble in my playground aside from the usual asphalt and concrete. Wearing a shoe that is a “no-slip” is a must. Like the rest of you guys, I use what I have…and hope to God that my pick will not be a mistake come race day and/or training.
Before I list down my shoes, I think it best if you’d get a peak at how much I run. See here.
If you did take a peek at my runs, you will find that obviously, I require a tough shoe – one that can endure long runs – though not necessarily intense. I also do trail runs – and that is a different matter – shoe wise.
I run with a shoe I am comfortable with. I am not into fashion running…LOL. I use a shoe that I think would see me through the whole course of the run or race. When in doubt, I bring an extra – but not always. I have a forefoot strike and I run well with a stabilty shoes that has a wide toe box. If a shoe is worth taking to a long run – I test them. When I am satisfied, I use them on Ultra races. Yes, that simple.
So what do I have? peek @ the long ones here
For Marathons:
- NIKE Pegasus +25 Bowerman Series
- NEWTON Racer
- ADIDAS Adistar Salvation
For Ultramarathons:
- NIKE Pegasus +25 Bowerman Series (Finished my 1st BDM 102, T2N 50K, Tanay 50K, Nuvali Trail 57K)
- ADIDAS Adistar Salvation (used twice to finish BDM 160, 1st and 2nd Mayon 360 50-miles)
- ADIDAS Supernova Glide 2 (BDM 160 and F2D 60K)
- ANTA Running Shoes (used once to test if it really can endure a 70K run PAU P2P)
- MIZUNO Wave Prophecy (used once @ T2N 50K as a test run)
- ADIDAS Climacool (BDM 160 and PAU Tanay 50K)
Special note:
- I get blisters when it rains. Regardless of the shoe, except for ONE – the NEWTON Racer.
- I have lots of shoes – which is the very reason why they also have extended lives. Imagine if you run as much as I do with only one (1) shoe.
- NIKE Pegasus retired after I finished the Nuvali trail. The soles gave out.
- During the 1st BDM 160K I used in a span of about 20K my ADIDAS F50 Racer, but finished in my Adistar Salvation.
- I finished the 2nd BDM 160K in my ADIDAS Climacool starting from KM 102. Hence, I used it again in Tanay 50K.
- I test my shoes up to the farthest possible distance. If you see me wear a new one – they are all for testing. Thanks to the many sponsors.
- I am not a fast runner. I will always just finish within the cut-off – generally speaking.
Details from my DailyMile account.
Reebok RealFlex
I was one of the blessed few invited.
It was a simple event with style.
The program starts with a CrossFit challenge of 5 Burpees, 9 box jumps and 13 double skip ropes, AMRAP (as many reps as possible) for 5 minutes. It was a version of a HIT (high intensity training) without recovery – well, I didn’t see one – except for the participants who really took his time. It’s a killer routine, I think.
After the challenge, the Reebok RealFlex – Reebok’s latest footwear technology engineered with independent multi-directional nodes that promotes natural movement and flexibility.
Such a statement will leave you wondering unless you get to try the shoe…
..and I am so blessed to be given one!
Thanks to Reebok, and the kind invitation of B aka Titanium Runner.
Pictures below are in dark contrast to the background. There’s a reason for that.
the multi-directional nodes
See how the white stands-out over the background?
I’ve been wanting to run with this shoe last Sunday. I was not able to due to the extended hours of errands coming from a mountain run that morning. By the time I was supposed to run, I was too sleepy.
Then I was able to.
"stolen" shot by my daughter
This was just a very short run on a Monday afternoon. I really wanted to get the feel of the shoe.
- amazingly soft to the feet
- light to walk with
- you feel the gentle cushion at every step
Initially, those were the obvious “freebies” of this shoe, aside from it being very Flexible.
I would have done longer but I have other errands to do.
I will then see how this shoe will perform (with my foot strike)(I am a forefoot striker with very high arch), and for how long (until some pain surfaced).
The best answer to that would be a very long run. . .
…but not at this week. It’s race week for Mayon 360 50-miler. I need to rest and run only short distances @ easy. Soon, I will update this posts for distances of :
- 5K
- 8k
- 10k
- 12k
- 15k
- 16k
- 21k
Why only 21K? That’s simply because cushioning shoes as soft as this one generally would take me at a strong pace up to 21K only. After that, I will assess if I could go farther. Who knows. I just might use it on a 50K race.
The Joy of a Hike and Run
It was a week full of extension.
After work Thursday afternoon, I proceeded directly to the NPG @ Cuneta Astrodome. The event closed at past 9pm.
After work Friday afternoon, I attended the Launch of the REEBOK CrossFIT. Thanks be to God for another new shoes for review. From Libis, I have to see my wife @ NPG and then proceed to Paranaque for an OVERNIGHT Intercession.
Saturday afternoon, after a little rest, we went to Glorietta to attend the Healing Mass of Father Fernando Suarez. The place is just overflowing with souls.
By Past 10pm, I was already on the road. Going to McDonald’s MUNOZ (not to be confused with any Mcdo in Congressional Avenue).
One by one, the guys arrived. Bong Alindada first, Jazz Paringit, Juvy Pagtalunan and Stephanie Hefti.
By my calculation from some previous trip to Bataan, it would take us about 3 hours to 4 hours to reach Brgy Tala in Orani. We left McDonalds @ about 25 minutes past 1 am. Guess what? Around 2:4am, we were already parked outside the 73rd Infantry Headquarters. That’s a course record for fast driving!
Near 5:30am, Doc Maila arrived and a few minutes more, THE Baldrunner.
BRIEF chat
BEFORE the hike starts
Bong's Hisptamatic: The peak @ the background
The TARGET is just above my head...
Bong's Hipstamatic
Brisk Hike
Approaching PINAGBUTASAN
4K mark. It was very cold here. Target behind us looks near.
What more can I say?
near Camp 1
Camp 1. KM mark 8.02. Good place to pitch before assault.
@ the summit
@ the Summit with Mt Mariveles as background
clean-up UP THERE
We found trash left by somebody up there
Start to the Summit is 9.6K. Took us 3 hours via fast hike.
Mount Mariveles viewed from Mounta Natib
dobol
oh yeah!
Secured HIKE.
MOUNT NATIB peak - Acquired!
GOING DOWN and back to where we started:
1 of the 2 ropes you'd need to use going up and down the summit. shot using my cellphone from the top going down.
I was actually giving instructions here on what to do to the next one.
This trail hike should be repeated.
Summit down to Camp 1 took me 57 minutes and 16 seconds. It was a 1.28K hard trail.
Camp 1 to the HQ starting line took me a whopping 1 hour and 9 minutes 16 seconds. It was an 8.02K trail. Lots of stone but still a good road to run.
The heat was just nice.
Thanks to the Station Commander.
What better way to end the hike and run with a FIESTA meal!
