Mudfest @ Mt. Marami

That’s right!

IT’S A MUDFEST OUT THERE! – slipped, tumbled and slide

That’s how I described the recently concluded 1st Mt. Marami – Silyang Bato 21K Race Challenge FKT held in Talipusngo, Maragondon Cavite. Why mudfest? Because the route from almost start upto the summit itself is a challenging muddy due to rain the night before the race. The mud in this route is totally thick and sticky. Worst is you’ll stepped on a deep mud that can reach upto your knees. Also, this is the reason some of the runner didn’t made it on the given cut-off time (7hrs.). Even the organizer, Sir JC Igos extends the cut-off to one hour (now 8hrs.). That’s how tough this race is.

This is not your ordinary race, if you ask me. Even the experienced trail runners found this event totally difficult. The common comments from the finishers I’ve talked to is the “mud” as I’ve mentioned earlier. The rolling uphill and downhill of the mountain and the cold weather because the rain keeps pouring from time to time. And that’s were your training and proper gears comes in.

In 11K mark, good friend/running coach Enrique Sundiang aka DaBull welcomes me in the u-turn that brings hope and feeling determined to finish the race. Thank you sir! And while in the summit I enjoyed the view of “Silyang Bato” and took few photos even at that time we don’t have clearing at all. Fog covers the summit plus a heavy rain pours that made the experience more fun (like a kid playing in the rain that time).

For me overall experience is totally awesome not only my training paid off even in a short time and I also made it on time despite how hard this route is. And the most important is that I’ve crossed the line injury and blister free (Thank you Jesus!).

Also, I would like to commend the team behind this grueling race. Kudos to Team E.S.E., New Era and to all the sponsors who made this event successful. See in leg 2 – leg 1, DONE!

Congrats to all the finishers! Yay!

Anyways, here are the pictures taken during this event. Hope you liked it!

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Puso lang! – TNF100 50k experience

My mantra prevails! “PUSO LANG” or Iron Will. Equiped with this plus the trust in you training and handful gears, I survive my 1st Ultra Trail Marathon last Friday June 12, 2015 in The North Face 100 held in Nuvali, Sta. Rosa, Laguna. Hundres of trail runners gathered for this 2-day event to test their mental toughness, edurance and what nature to offer and also to celebrate the 117th Independece day of the Phillipines in the trail for the pinoys. The North Face 100 is one of the premier trail event in the country which many trail addict or enthusiasts visit from different part of the globe. This event is no joke. For you to finish the race you will have to cross long stretch of river bank. Puzzle your way out to giant boulders. Climb yourself to the top of the hill using a rope. Tackle steep downhill with care. Countless uphill that will make your lower body scream and finally, one of the factor and the reason why many did not make it to the finish line is the scorching heat. That day temperature rise upto 42°c of extreme hotness. If not properly taken care of you might get headache or worst, a heat stroke. This kind of event shoud never taken lightly. I suggest to prepare your body for the worst and train properly. Consider also the proper diet, gears or equipment and to have a trail buddy. If having a buddy in a race doesn’t fit for you running in a solo also works for more focus. The North Face 100 is something to consider and be listed in your bucketlist if your looking for an adventure but make sure you put your heart and soul in training if you’re planning to join the 50k or 100k. Respect the trail and the distance. Next year I’m considering to join the 50k distance and plan to set new PR in 50k. See you guys next year. Congrats to all who crosses the finish line. 100, 50 and 22 kilometer finisher, Good job to us. #NeverStopExploring #BreakAllBoundaries #TNF100Ph2015

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This may help you enjoy your 1st trail run

 

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Running off road can be exhausting at first, and it may take you up to twice as long as your normal run, especially in the early stages of training. It’s wise to leave your ego at home, slow your pace and focus on finding a new rhythm. In a matter of weeks, you’ll be running up hills you used to walk, and you’ll develop a sense of being one with the terrain. Here are some tips to help.

Use your arms. Running uphill, you gain more power by pumping your arms vertically from your hips toward your shoulders. Stay balanced by keeping your elbows slightly wider and farther away from your body on the technical and downhill stretches of the trail. Keep your torso tall, shoulders relaxed and chest open to allow your lungs to fully expand and get extra oxygen.

Stay focused. Like downhill skiing or mountain biking, you’ll find a safe line down technical terrain by looking a few steps in front of you. It can be tempting to look around you or at your watch, but do so only when the trail is flat and predictable or while taking walk breaks. Watching your steps carefully my save you from injury. Just imagine hurting your knee and having a few weeks needed for a recovery. It’s not worth it.

Develop strength. In your weekly training, it’s important to include exercises to build balance, strength and agility so you’re ready to tackle obstacles (tree roots, sand, uneven terrain) on the trail. Add these into your strength program:
– Single Leg Balance: Stand on one foot for about 35 to 45 seconds, keeping your torso tall and hips under the shoulders. Repeat on each leg four times. When this gets easy, hold light dumbbells and add a running arm motion while you balance on one leg. To progress even further, stand barefoot on a folded towel, balance disk or gym mat for 60 seconds.
– Single Leg Lunge: With your feet hip-width apart, take an exaggerated step forward with your right leg onto a pillow balance pad or disk. Keeping your core in good alignment, bend the front knee 90 degrees until the thigh is parallel with the floor. Hold for 5 to 10 seconds. Push through the heel to straighten the leg. Repeat for 12 to 15 repetitions. Then switch legs. When this gets easy, alternate legs after each repetition.

Change gears. Adjust your pace (walk if you need to) according to the terrain, and maintain a consistent effort level as you climb uphill. Practice your downhill technique by lengthening your stride, keeping your weight slightly forward and arms wide. Think of taking quick steps, never landing fully on each foot. When in doubt, walk. Running over downed trees or through mud and sand takes some time getting used to, and it’s best to progress slowly. Tackling obstacles will get easier as your body gets stronger and more seasoned on trails. A watch with heart rate check might be very useful here. Try to stay around 85% your HR. Don’t go over it too much. This 85% sometimes will require walking, sometimes running depending on the terrain. Hitting 90-95% of your Heart Rate may cause you a lack of energy later on.

Dress right. Trail running shoes are lower profile than regular running shoes, and provide more lateral support for your ankles and feet. The rugged tread offers better traction on muddy, wet trails. They should fit snug in the heel, but have room in the toe-box. Wear layers, sunglasses, bug spray with sun protection and a running hat. A hydration backpack can carry a map, cell phone and water bladder comfortably. Don’t go for a bigger backpack. You don’t want to carry to many things. Remember than when you get tired every additional gram will feel like a kilogram. Bring the most important things only.

In order to race well on the trails, you have to train on the trails. Aim to run at least twice a week on trails (50 percent of your runs) and the rest on roads. Balancing the two will allow you to adapt to the new demands of the trail while maintaining the ability to run on harder surfaces without soreness. Start with training on groomed trails, and progress to rugged trails once you have more off-road miles under your belt.

Go with what you know. Wear the trail shoes you’ve trained in, and if the race is 10k or longer, bring your own hydration system. Some races offer aid stations on the course, but many don’t. During trainings try to reduce refueling. Let your body learn relying on its own. It will be hard at the beginning, but once your body will get better on metabolizing fat, your runs will be easier. But don’t do that during a race. Drink as often as you need, but not too much each time. Better less and more often.

Start slow and find your natural place in the pack. The start of a trail race is a bit like the swim start in a triathlon, where everyone merges onto a narrow trail. Trying to dart ahead of the crowd early can leave you lifeless in the later stages of the race. Race like the tortoise, not the hare, and conserve your energy for the last quarter of the race when everyone else will be fatigued.

Play mind games. In the later stages of the race when you are tired, pick out a runner ahead and set a goal to pass them on a downhill or flat stage of the race. It’s a fun way to keep your mind actively engaged and finish strong. Once you pass the runner, focus on the other ahead of you. It’s a great motivation and it keeps your mind busy.

Relax and have fun. Trail running is a great way to mix up your regular running routine and explore nature’s playground. Enjoy the race!

[source]

~oOo~

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These three are not the same. Ok?

Before I get involve into running I thought these three words are the same in different terms or how you use it. Don’t be confused, now you can differentiate these words.

Here’s a quick breakdown of these three major types of speed workouts.

Fartlek Workouts are not only fun to say out loud, but they’re fun to run. Fartlek is Swedish for “speed play,” and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.

Bennies = Stress-free workout that improves mind-body awareness, mental strength, and stamina.

Tempo Workouts are like an Oreo cookie, with the warmup and cooldown as the cookie, and a run at an effort at or slightly above your anaerobic threshold (the place where your body shifts to using more glycogen for energy) as the filling. This is the effort level just outside your comfort zone—you can hear your breathing, but you’re not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words. Pace is not an effective means for running a tempo workout, as there are many variables that can affect pace including heat, wind, fatigue, and terrain. Learn how to find your threshold and run a tempo workout that is spot on every time here.

Bennies = Increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength.

Interval Workouts are short, intense efforts followed by equal or slightly longer recovery time. For example, after a warmup, run two minutes at a hard effort, followed by two to three minutes of easy jogging or walking to catch your breath. Unlike tempo workouts, you’re running above your red line and at an effort where you are reaching hard for air and counting the seconds until you can stop—a controlled fast effort followed by a truly easy jog. The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.

Bennies = Improved running form and economy, endurance, mind-body coordination, motivation, and fat-burning.

[source]

~oOo~

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Race Reminders: Soleus Valley Trail Challenge

Hello fellow trail runners. Here’s a quick reminder from sir Jonel of frontRUNNER.

“A few important things;

1. This is a trail run so do NOT expect marshals in every corner waving you where to go. Be guided by ribbons, blinkers, tarpaulin signs and buntings to lead you. Together with some of the most experienced trail runners who have done marking chores with me from Ugo to Pulag, I will be marking the course the best way I know how to. We shall be doing our homework and I expect you to do yours no less. If all else fails, do NOT panic.Simply backtrack to where you saw the last marker and take it from there. Common sense and good judgment, a friend said, are two of the most important things to bring when out trail running.

2. Aid Stations are located in Kms 6, 15, 20 and 25 and vice-versa. Study the race route very well and plan your hydration and nutrition accordingly. While it is an open table, please get only what you need, this is NOT a supermarket(read: NO take home). Be considerate of others behind you.

3. Please bear in mind the “Leave No Trace” mantra at all times. Anyone caught littering will be disqualified outright. Your trash is never too heavy for you to carry. Garbage bags will be available in all stations.

4. The events will start on time, RAIN or SHINE. FYI, I conducted this event last year even with the arrival of Typhoon Gorio under Signal 2 right at the gunstart. NO latecomer will be allowed to join the race once the events are on.

5. Be nice to animals and their young and do NOT wear red . Do NOT make eye contact or sound, evade at all times by going a little bit longer and around them.

6. Always remember that trail shoes were meant to be dirty. It rightfully belongs to the trails. This is also the most opportune time and place to use your cool hydration stuff which were never meant to be used in the big city.

7. Trails are the right places to get down and dirty. If you have to literally taste the dirt(and mud), so be it. Suck it up!

8. Expect anything and everything.

Wishing you all the best and I hope you will enjoy what the team prepared for you.

Happy trails!”

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https://www.facebook.com/frmagazine/posts/10201181043766675

~oOo~

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May 24, 2014 – 1st Taal Volcano 360 Challenge

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The first ever ultimate trail run challenge in Taal Volcano Island. Be part of this historical event on May 24, 2014. The race will start in Tourism Center Volcano Island Talisay, Batangas. The route will be mostly Sand, Rocks, Ruts & Volcanic ash.

The event is part of the LAKANTAL Festival of Talisay and it promises to be an important addition to the local trail run scene in the country giving runners the opportunity to run historical routes.

1st Taal Volcano 360 Challenge
May 24, 2014 @ 7AM
Taal Volcano, Talisay, Batangas
25K
Organizer: Prince Multi Sports Events Inc.

Registration Fees:
Early bird Registration fee: Php 1,500 until April 30, 2014
Regular Registration fee: Php 1,700 from May 1-18, 2014

– You can still avail of the 10+1 Promo for Groups who wish to register.
– Inclusive of Boat fare, Tourism Fee, Insurance, Event Shirt & Meal
– Finisher’s will receive a Medal & Finisher’s shirt
– Hydration Station every 2.5-3KM

Registration Venues:

1. Please fill up the online registration form: Click Here

You can send or deposit your registration fee to:
BDO Account #2150208772
Account Name: Prince Multi Sports Events,Inc.
Race Director: Joseph Prince Baltazar
Contact No: 0917-2066110
Please send your deposit slip with event shirt size for confirmation – Email add: princemultisports@yahoo.com.ph

2. Talisay Tourism Office, Talisay Municipal Hall, Talisay, Batangas

3. Arlene’s Bikeshop, Lipa City

4. 100 Miles Ultra Cafe, Bonifacio Global City

5A Runner’s Circle
Manila

Assembly time: 6AM
Gun Start will be at exactly 7AM
with cut-off time at 6hours.

Shirt Design:
1st-taal-volcano-360-challenge-2014-shirt

Race Medal:
1st-taal-volcano-360-challenge-2014-medal

Contact Details:
Joseph Prince Baltazar
Mobile: 0917-2066110

Andres B. Alisuag 111
Mobile: 0923-9462297 / 0921-7274000

~oOo~

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