THE BEST OF FEBRUARY

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8th February 2016

Afternoon Loop Run @ CCP Ramp @ 3:03pm. Sunny Day. 3.0 kms in 0:21:16. Average Pace is 0:07:00 per kilometer. Splits : 0:07:32/0:06:40/0:06:50. Walk part is going down the ramp. Then, 2.9 kms in 0:24:12 from CCP Ramp to Baywalk @ 3:26pm. Sunny turned Gloomy Afternoon. Average Pace is 0:08:10 per kilometer. Splits: 0:07:45/0:07:58/0:08:48.

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10th February 2016

Weight 02/10/2016 @ 2:25pm. 136.2 lbs. 🙂

Afternoon Run Jog @2:56pm. Very Sunny.  7.1 kms in 0:52:32. Average Pace is 0:07:23 per kilometer. The route includes Baywalk, CCP Ramp.

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CLEAR PICTURE

It’s a clear picture in my mind. If God is willing:

REWRITTEN: 3-27-2016

Edited: 11/22/2016

Concrete plan for 12 months:

  1. 12 Races – 6 marathons and 6 ultras
  2. 12 Buffets! Breakfast, Lunch or Dinner. Anytime!
  3. 6 mountains to climb!

Update so far:

#1 – Done with the 1st and 2nd of the 6 Ultras

  • 8th Bataan Death March 102 Kms Ultramarathon.
  • 3rd Luneta to Tagaytay 65 kms Ultramarathon.

#2 – Done with the 1st, 2nd, 3rd , 4th, 5th and 6th Buffets!

  • Dinner Buffet with Team GTR after BDM.
  • Breakfast Buffet with Cyril and Czarina Joy @ La Corona’s Café Arquiza.
  • Lunch Buffet with my family @ Bob’s Bar and Grill, Starmall, EDSA. 4/17/2016
  • Breakfast Buffet with Nina @ la Corona’s Cafe Arquiza.
  • Breakfast Buffet @ Cafe Arquiza with Sir Eric, Team MAR – Kat, Nina & Dennis 11-12-2016
  • Dinner Buffet with my whole family at Dad’s World Buffet. 11-22-2016

#3 – Done with the 1st, 2nd , 3rd, 4th, 5th, 6th & more Mountains!

  • Mt. Makiling Rainforest Park, Peak 2, January 17, 2016 with Bong and CJ.
  • Mt. Marami. March 6, 2016. Part of the Beautiful Horizon 30-kms Trail Run. I was the tail runner/sweeper.
  • Mt. Paliparan with TungTong Falls. July 24, 2016 with Trek Hunters.
  • Mt. Talamitam Organized by Evo Najean…August 21, 2016.
  • Mt. Maculot Organized by CAD people. August 27, 2016.
  • Mt. Binutasan, Etc…September 17, 2016 Tanay HEXA Climb

Proofs:

8th Bataan Death March 102 Kms Ultramarathon. January 30-31, 2016. Official Time: 17:42:57. Finisher #153. Bib #132. 170 finished. 204 started. SCRNRESULTSBDM2016

3rd Luneta to Tagaytay 60K Ultramarathon. A 65.14-km route from end to end. Flat to the High Lands of Tagaytay. Finished in 11:00:00 hours. Cut-off is 14-hrs. Recorded the run via Garmin and Strava Apps. Bib @ 0344. Race started at 12:45am. I crossed the finish line at 11:45am. 🙂 All glory to God!

BELOW: @ Mount Makiling going to Peak 2

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BELOW:

  • Dusty Road from Mt. Marami to the last few kilometers to Finish Line.
  • Going down from the Summit
  • Seated Shot at one of the Peak’s Boulder

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Mt. Paliparan with TungTong Falls from the Dumagat Community

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This post is updated from time to time …

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JANUARY 2016 MILEAGE

This will record all runs and all training related activities.

The month will end with a gruelling race. 🙂

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Day 1: 1.4L

  • 200ml Nescafe Creamy Latte. First coffee of the year. Hahahaha.
  • 200ml Le’Dawn Premium 10-in-1 Coffee. First LE’Dawn of the Year! Hahahaha
  • 200ml alkaline water x 3
  • 200ml Nescafe Cappuccino. First Cappucino of the year! hahahaha
  • 200ml Coke

Day 2:

  • 200ml Nescafe Cappuccino. 2nd.
  • 200ml alkaline water X 4
  • 200 ml Nescafe Original 3-in-1. First of the Year!
  • 200ml Gatorade Grapes x 3

Day 3:

  • 200ml Gatorade Grapes x 2
  • 200ml Nescafe Original 3-in-1. 2nd.
  • 200ml alkaline water X 5
  • 200ml Le’Dawn Premium 10-in-1 Coffee. 2nd.

Day 4:

  • 650ml Gatorade Blue
  • 200ml water x 2

Day 5:

  • 200ml Nescafe Original 3-in-1. 3rd.
  • 200ml Choco Filipino
  • 200ml Nescafe Cappuccino. 3rd.
  • 200ml Le’Daen Premium 10-in-1 Coffee
  • 200ml alkaline water x 3

Day 6:

  • 200ml Nescafe Original 3-in-1. 4th.
  • 600ml Mine Shine Milk Tea
  • 250ml Barista’s Best Ice Cold Matcha Green Tea

Day 7:

  • 200ml Kopiko Kopiccino. 1st of the Year! hahahaha
  • 355ml C500 Lemon Drink

Day 8:

  • 200ml Nescafe Original 3-in-1. 5th.
  • 600ml alkaline water / /
  • 300ml Iced Tea
  • 200ml Choco Filipino
  • 500ml Pocari Sweat

Day 9: 1.58L

  • 190ml Nescafe Movlatte
  • 200ml water x 3
  • 190ml water
  • 200ml Kopiko Kopiccino. 2nd.
  • 200ml Extra Joss
  • 200ml Kopiko Kopiccino. 3rd.

Day 10:

Day 11: 1.73L

  • 250ml brewed coffee
  • 355ml water
  • 250ml hot chocolate
  • 355ml mt. dew
  • 320ml mogumogu grapes
  • 200ml alkaline water

Day 12: 1.43L

  • 100ml water
  • 320ml alkaline water
  • 200ml kopiko kopiccino
  • 200ml nescafe orig 3in1 x 2
  • 160ml alkaline water
  • 250ml alkaline water

Day 13:

  • 200ml brewed coffee
  • 320ml alkaline water
  • 320ml alkaline water
  • 200ml water

Day 14:

  • 200ml Nescafe Original 3-in-1
  • 200ml Le’Dawn Premium 10-in-1 Coffee
  • 320ml Alkaline Water x 2
  • 200ml Kopiko Kopiccino
  • 200ML ICE COLD water x 3

Day 15:

  • 200ml Kopiko Double Cups
  • 200ml Coke x 2
  • 200ml Kopiko Kopiccino
  • 320ml alkaline water

Day 18: 136.8 lbs as of 6:07pm

  • 200ml Kopiko Kopiccino
  • 160ml Mogu Mogu Grapes

Day 19:

 

  • 200ml Kopiko Kopiccino
  • 200ml Nescafe Brown
  • 200ml Cafe Filipino
  • 320ml alkaline water

Day 20:

  • 200ml water
  • 200ml RC Cola
  • 200ml Kopiko Black 3-in-1
  • 160ml alkaline water
  • 200ml extra joss
  • 200ml Kopiko Black 3-in-1
  • 320ml alkaline water
  • 300ml water

Day 21:

  • 200ml Nescafe Original 3-in-1
  • 200ml Nescafe Original 3-in-1
  • 320ml alkaline water X 2

dAY 22: 61.1KGS

  • 200ml Nescafe Original 3-in-1
  • 200ml Kopiko Kopiccino
  • 320ml alkaline water

Day 25:

  • 600ml MineShine Milk Tea
  • 300ml Iced Tea
  • 300ml Mocha Gulaman
  • 200ml Nescafe Original 3-in-1
  • 320ml alkaline water

Day 26:

  • 200ml Nescafe Original 3-in-1
  • 160ml alkaline water
  • 200ml Nescafe Original 3-in-1
  • 160ml alkaline water
  • 200ml Kopiko Kopiccino
  • 320ml alkaline water

Day 27:

  • 200ml Nescafe Original 3-in-1
  • 200ml Kopiko Kopiccino
  • 200ml Nescafe Original 3-in-1
  • 320ml alkaline water X 2

Day 28:

  • 200ml Kopiko Kopiccino
  • 200ml Kopiko Cafe Blanca
  • 320ml alkaline water
  • 200ml Kopiko Kopiccino
  • 320ml alkaline water

 

 

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Day 1:

  • Big Shawarma by SNC @ P 75.00. First shawarma of the year. Hahahaha. Oh yes, this one is delicious! The spicier, the better!
  • Eng Bee Tin Special Mocha Mochi. First Mochi of the year. 6 yummy pieces! Hahahahaha. My kind of food. Wala kasi akong bagang. Hahahahaha. Joyful day!

Day 2:

  • Bicol Longganisa and Garlic Rice
  • Yochabel’s Ham and Cheese Bread x 3
  • Mini Stop’s Bagnet Toppers. First bagnet toppers of the year! + Cheese Sundae
  • Eng Bee Tin Hopia Ube X 3 PCS. First UBE of the year! Hahahahaha

Day 3:

  • Bicol Longganisa with Rice
  • Mini Stop’s Bagnet Toppers. P 50.00. 2nd. + Cheese Sundae

Day 4:

Day 5:

  • Mini Stop’s Bagnet Toppers. p 50.00. 3rd. + Cheese Sundae

Day 6:

  • 7-11’s Hotta Rice Liempo. P 69.00

Day 7:

  • Pork Chop Rice by the Misis! 🙂
  • Mini-Stops Gravy Pork Toppers P 50.00 + Cheese Sundae

Day 8:

  • Hainanese Delight Fish Fillet Rice Meal P 179.00
  • Jollibee Choco Sundae 🙂 Libre ni Mommy!
  • Heart Chocolate X 3

Day 9:

  • 1 Hopia
  • Heart Chocolate  x 3
  • Fried Bangus + Rice
  • Beef Noodles
  • Smart Aleck Bread P 41.00 (masarap!)
  • Bread Specialist Honey Marble P 40.00
  • Mini Stop’s bagnet toppers. Hindi Mabango. Maputla ang gulay. Amoy sabon. Tsk tsk tsk.

Day 13:

  • Choco Cream Buns P 51.00
  • Mocha Tiger Rolls P 40.00
  • New York Hotdog Rice

Day 14:

  • Lechon Kawali Toppers P 50.00 + Cheesecake Sundae
  • Dinuguan Rice + Kinilaw na Puso ng Saging
  • Bangus Rice

Day 15:

  • Egg Monay P 16.00
  • Egg Roll P 15.00
  • Slice of Manager’s Pizza x 2
  • Slice of Pepperoni Pizza
  • Slice of Angus Beef Pizza
  • Slice of Hawaiian Pizza
  • Egg Roll

Day 18:

  • Mini Stop’s Bagnet Toppers + Cheesecake Sundae

Day 19:

  • Rice Sisig

Day20:

  • Big Pack Lunch of Rice, Pork in Salted Black Beans and Tofu
  • 2 slices of Mr. Pizza
  • 1 Boston Creme Donut

Day 21:

  • 3+2+2+2 slices of Cheese Loaf
  • 1 Capsule Potencee Forte 500mg
  • 1 Capsule 400 IU Myra-E

Day 22: 61.1

  • 1 small bar of Snickers
  • 1 Tiger Roll by Bread Talk

Day 25:

  • LiemSilog @ Sinangag Express

Day 26:

  • Egg Roll
  • 2 Capsules COSMO Cee
  • New York Hotdog, Egg and Rice
  • 3 x 10 gms ChocNut 🙂

Day 27:

  • Schublig Rice Lunch
  • Oreo
  • Shublig Rice Dinner
  • 2 Capsules COSMO Cee

Day 28:

  • Tuna Steak Rice
  • Cone Sundae
  • 2 Capsules COSMO Cee + 1
  • Fried Chicken and Rice
  • 3 pancakes

 

 

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Day 1: Run = 0? Hahahahaha

Day 2: Run = 5.1 kms

Day 3: Run = 10.0 kms

Day 4: Run = 1.2 kms + 5.0 kms

Day 5: Run = 0 kms!

Day 6: Run = 5.0 kms

Day 7: Run = 0 kms!

Day 8: Run = Target = 20.0 kms

Day 9: Run = 21.00 kms!

Day 10: Run = 5.5 kms + 5.0 kms + 5.0 kms

Day 11: 0 kms!

Day 12: Run = 3.0 kms!

Day 13: 0 kms!

Day 14: Run = 3.0 kms!

Day 15: Run = 5.0 kms!

Day 16: 0 kms!

Day 17: Hike @ Mt. Makiling Rainforest Park, Peak 2

Day 18: 2.0 kms!

Day 19:

Day 20:

  • ankle raises – 34 + 30 + 25 + 45
  • 0 kms!

Day 21:

  • Short Circuit
    1. Ups x 50
    2. Side Twist x 25
    3. 0:01:00 MInute Wall Squat
    4. Density Push-Ups #4
    5. 20 Lunges
    6. 30 Mountain Climbers
    7. Side Twists x 30
    8. 0:01:00 Minute Planks
    9. Ups x 100
    10. Side Twists x 50
    11. 0:01:00 Minute Wall Squat
    12. Density Push-Ups #5
    13. 30 Lunges
    14. 40 Mountain Climbers
    15. Side Twists x 60
    16. 0:01:00 Minute Planks
    17. 160ml alkaline water
    18. Ups x 100
    19. Side Twists x 80
    20. 0:01:15 Minute Wall Squat
    21. Density Push-Ups #6
    22. Side Twists x 20
    23. Free-Hand Cross Flyes X20
    24. 40 Lunges
    25. 60 Mountain Climbers
    26. Side Twists #30
    27. 0:01:15 Minute Planks
    28. 160ml alkaline water
    29. 250ml Ensure Chocolate
    30. 200ml alkaline water

Day 22: 134.42 lbs / 61.1 kgs

Day 24:

  • Run = 10kms

Day 25 :

  • Short Circuit
    1. 320ml alkaline water
    2. Side Twists x 40
    3. Ups x 70
    4. Side Lunges x 20
    5. Density Push-Ups #4
    6. Side Bends x 10
    7. 0:01:00 Minute Planks
    8. Side Lunges x 30
    9. Density Push-Ups #4
    10. 0:01:15 Minute Planks
    11. Side Lunges x 40
    12. Density Push-Ups #4
    13. 0:01:20 Minute Planks
    14. 0:02:00 Minutes Hip Rotations
    15. Side Bends x 10
    16. Side Twists x 16
    17. 136.2 lbs (weight after this / 61.90kgs)

Day 26:

Day 27: 61.7 kgs @ 10:29pm or 135.74 lbs.

Day 28: Short Routine/Stretchings

  • Ups x 100 + 100 + 100 + 100
    • Low Lunge Arch x  6 + 10
    • Lunges x 30
  • Planks x 0:01:15 minutes +0:01:15 minutes + 0:01:30 minutes
    • Side Bends/Stretches x 10 + 10 + 15
    • Side Twists x 40
    • Hip Rotations in 0:02:30 minutes

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I am determined and I am still preparing. Everything is by God’s grace.

NOTE: Do not judge people based on how useful they are to you. Instead, look at what’s inside the person.

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THE BEAUTIFUL HORIZON TRAVERSE TRAIL RUN ROUTE

This event is on December 20, 2015.

This event is a traverse of Mt Marami, Mt Mataas na Gulod, Dos Picos, Mt Palay-Palay and Pico De Loro . It will definitely be a sight to behold. Yes, I agree…it will be beautiful.

Browsing thru the net, I tried to find a route map. A trail map. I found none…but pieces of a part. So I made one. I hope RD JC Igos will look into this and correct me.

ONERAMIREZTOMARAMI

From Barangay Talipusngo of Ramirez to Mt. Marami’s Silyang Bato.

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From Mt. Marami to Alibangbang Park via Alibangbang Trail via Mataas na Gulod and Dos Picos

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From Alibangbang Park to Pico de Loro’s Parrot Beak

FORPICOSUMMITTOGOVDRIVE

From Pico’s Summit to DENR at Governor’s Drive…to the road!

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From DENR down to Maragondon’s Town Plaza. 🙂

TOOMARAGONDON

via Ternate, follow Governor’s Drive to Maragondon.

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From Governor’s Drive, right to the Town Plaza. via Riel? or Balitao?

We’ll soon know.

 

SAN NA NGA BA?

Browsing through the net, and googling anything that comes to mind, I chanced upon something I never knew.

But before that, I asked myself: Where are the takbo peeps? San na nga ba sila ngayon?

So here’s some discoveries:

  • May blogsite created for Marcelo. (see). Obviously, none else is written to propagate nor expound the site.
  • There was an article written for a group of Ultrarunners who ran 100 kilometers to commemorate the 1st anniversary of the super typhoon yolanda. “they offered the memorial ultra run to the victims and survivors of the storm”. (see the article)
  • Ultrarunning enthusiast should read this blog of BDM 102 – the birth of it all. (see the blog)
  • Ultra running is very much alive now. Go anywhere and anyplace. There’s an ultrarunner near you and an ultrarunning event too!
  • There’s a number of runners not running anymore. lol.
  • If you google PHILIPPINE ULTRARUNNERS – kulelat na pages na ako lalabas. lol. Mga bida muna, syempre! Tapos, mga extra! hahahahaha
  • South Luzon is very much alive on ultrarunning event. I will join again…soon! (God willing)

..and I never get to find out where na, the people I am looking for. 🙂

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Featured

How Do You Prepare for a 102-Km Run?

Such a question requires a lot more smaller questions to answer.

  • How long have you been running?
  • Is it your 1st time to cover the distance?
  • What about your weekly and monthly total mileage?
  • What about your endurance?

Given your answer to the questions above, tackling and finishing the 102-km within the cut-off of 18-hours is a tough act to some, and an easy feat to others.

There’s just so much to check when running this challenging distance:

  1. You need a strategy. An attack plan. A racing plan that focuses mainly on you not getting dehydrated, not getting dizzy, not getting weak, not getting a nasty cramp and not getting a body shutdown. You’re already smart. You can read between the lines. Think how you have handled your firsts: 5k, 10K, 21K, 42K, 50K, 60K, 70K, 80K.
  2. You need to believe you can do it based on the racing plan you created. Quitting is your last option only when unwanted things happen. Always be smart to decide if the race is already threathening your life.

Anyways, this post is for me. 🙂 Hahahahaha…

Remember, nothing is too hard to the prepared…and nothing is puzzling to the one who knows what they are doing.

Give the glory back to God – for it is what He deserve.

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I hope to see the smiling faces of my friends once more. The thrill is something you cherish forever.

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Great Improvement

Last year, I made a plan to make this year a year of breaking records and PRs. So far, I have beaten myself in a couple of races now.

Last April 26, 2015, my first race for this year, I was able to run a new personal best on a 42K. Of course, almost all distances below except 10K was a PR.

The following month, May, I joined a 10K fun run in Pasig. Again, I was able to beat my own PR. I was so happy with the result of my erratic training. Low mileage yet effective workouts. With or without sleep doesn’t matter.

Again, last June 14, 2015, I joined PAL’s Manila Marathon. Such prestige in the name but was a poorly managed race. We started by a countdown. Not a single tarp to say we are in what event and where exactly is the start. First water station is at KM 1 followed by the next one in KM 7. Tough race indeed! But, wait, there’s more! Since this is a 2 loop route, we already know the distance after the first. See my snap-shot below.

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See! First full loop is only 16.2 x 2…and they added another small 5K loop after the 2nd Loop … For at least 37.4K. Add some more to the finish line and this will only give you a 38K distance. See below.

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Sad to say, despite my faster time than last time, no new PR.

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Some minor few, though. It’s a sure new record for me if this was only a 42K.

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Anyways, I already have exceeded my own expectation. Once again, I have proven to myself how effective my methods of training is. Careful note must also be made that I have not added any strengthening workouts like I would when preparing for an ultra. It’s bound to happen soon though.

If ever, by MILO race day on July, I just might run a new best time…but its still tentative. What’s important now is to rest and recover well for the next hard workouts. Small minute details do take care of the big events. 🙂

All thanks and praise be to our Lord God Almighty!

2nd for this Year

Just yesterday, it dawned on me.

I was busy at work and not able to run as often as I should.

..I have a marathon on Sunday!

Yes, it’ll just be my 2nd for this year. The first being a good PB and PR at the National Geographic Channel Race last April 24, 2015. I was sleepless the day before it. Hopefully, I could finished well and good this time. Manila International Marathon is a great race even before. Then, the cut-off is 5-hours. Whoever changed the cut-off to 6, I don’t know. I won’t point a finger here. I’d just run the way I always do. Easy pace…running along with how I feel and listening well to my body. A new PR or PB wouldn’t hurt but I will not focus on that. I’d enjoy running as it comes to me. That’s how it should be.

We’ll see by 7am of this coming Sunday. 🙂 (Hopefully done by then! cut-off!)

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Coaching

My coaching for running shall commence next week, the 20th of October. I already have a group for a 21K training. They will be preparing for Condura.

MOA group is not yet finalized.

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I hope interested people will advice me asap…I have to fix my schedule for the coaching and I have to meet with the runners to customize the program. I do cater to any level and distances.

To God be the glory.

Ultra running around the World

ΓӨMPΛЯΣD τӨ τΉΣ FӨЯΣIGП Ц└τЯΛ ЯЦППΣЯs, Mψ ΣVΣЯψτΉIПG ΛβӨЦτ ЯЦППIПG, PΛΓΣ τӨ τЯΛIПIПG τӨ MI└ΣΛGΣ └ӨӨKs ЯΣΛ└└ψ ЯΣΛ└└ψ └ΛZψ.

ΛMΛZIПG PΣӨP└Σ ΛЯӨЦПD τΉΣ ЩӨЯ└D.

See sample image of what I am talking about.

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Sir Anthony is on a marathon streak for the last 10 days of this month. Real amazing.