This may help you enjoy your 1st trail run

 

trail4

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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May 24, 2014 – 1st Taal Volcano 360 Challenge

1st-taal-volcano-360-challenge-2014-poster

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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May 18, 2014 – Tarak Ridge Mountain Run

tarak-ridge-mountain-run-2014-poster

On May 18, 2014, Tarak Ridge Mountain Run is happening at Tarak Ridge, Mariveles, Bataan. Its craggy landscape, sharp rocks, and steep location may have given rise to its name, Tarak, which is somewhat of a cross between ‘Tabak’ (hunting knife) and ‘Tarik’ (steep). There is a scenic, 270-degree view of Bataan which includes the islands of Corregidor and neighboring islands, as well as Manila Bay all the way to Cavite.

The trails of Tarak can be divided into two. The first part involves wide trails, at times dense grasslands that ends in Papaya river (a rest station and water source). Then the next part involves woodlands, steep trails in which you can hold on to branches and roots for support. This way leads you to Tarak Ridge.

This race is supported by the local government of Alas-Asin.

Tarak Ridge Mountain Run
May 18, 2014 @ 5:30 AM
Mt. Tarak, Mariveles, Bataan
16K

Registration Fees:
Php 900

– Deadline of Registration: May 10, 2014, 12PM

Registration Venues:

Payment thru bank deposit:
BPI S/A: 003253-2958-04
Account Name: Allan Gregor Bulos

– Send a copy of the deposit slip to tarakridgemountainrun@gmail.com with your name, gender and size of shirt written on it for validation and a header of “TARAK RIDGE MOUNTAIN RUN REGISTRATION”.
– Include Emergency contact person and his/her contact no. in the email. Please keep and present the deposit slip when claiming the race kit.
– A confirmation email will be sent to you.

Race Day Information:
* Starting Line: The starting line will be in front of Alas-Asin Barangay Hall, Alas-Asin, Mariveles, Bataan, Philippines.

* Mandatory Gear:
1. Headlamp/Flashlight
2. Hydration bag/belt for each runner
3. Trail food
4. First-aid kit

* Hydration Station:
The Hydration station will be located at the Papaya River (Km 6.5 and Km 9.5). No disposable cups will be provided, hence, all participants MUST bring their own hydration bottles. It will have natural water from the Papaya River, Gatorade and Bananas.

* Race Route:
The race will start from Alas-Asin Barangay Hall and will ascend via the traditional trail that will lead to the Tarak Ridge (turn around point) and back. There will be a marshal at the Tarak Ridge to record your arrival.

The route will be marked with RED RIBBONS.

Tarak Ridge Mountain Run – Finisher’s Shirt Design
tarak-ridge-mountain-run-2014-shirt-design

~oOo~

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The XTrail Experience

IMG_0223

Aside from swimming, another popular activity this summer is Trail Running. That is why thousands of trail runners joined the recently concluded Salomon XTrail Run 2014 held in Hamilo Coast, Nasugbu, Batangas.

“Outrun the road, Outlast the trail”, this is the game plan of thousands of trail runners who joined the most anticipated trail run event in the Philippines. All the runners are excited for this one of a kind trail run experience.

The event is consist of two categories. First is the Road to Trail Category with the distance of 6 Km and 12 Km – Enough for those first time runners who wants to experience the thrill of the trail. Now, for those who’s looking for more challenging terrain the Mountain Run Category is perfect for them. Were they will run 24 Km and 32 Km race distance.

Runner’s endurance, mental and strength will be tested in this category and not to mentioned the countless uphill, technical terrain and scorching heart of the day.

This event also promote green race, meaning runners are responsible bringing their own hydrations. No cups will be given in this race to prevent loitering during the race. Their purpose is to give awareness to all the participants to take care and be responsible enough to preserve our nature.

Great job for this years Salomon Xtrail Run 2014! Looking forward for next year’s event. Expect another tough race in 2015.

Congrats to all the finishers!

 

Capture

Capture1

Capture2

http://connect.garmin.com/activity/482010238

~oOo~

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You can’t serve two masters at a time

I tried my best but I guess my best wasn’t good enough… (whaaaat?! like the song?)

Last Saturday I, together with the group of ladies that I brought in Batulao few weeks ago and fellow teammates conquers the mountain of Pico de Loro in Ternate, Cavite.

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I’m excited in this adventure because this is my first time to become a trail guide while doing trail run training at the same time. At first I believed that I can juggle between the two but in the end I stick in guiding the first time hikers.

This is my second time here in Pico de Loro and prove that you can’t climb the same mountain again. Though the trail is fresh in my mind since the last time I visit here to train. We still found ourselves lost our way to the summit. Not once but twice hehe (poor trail reading skills). I guess I have to memorize this baby again and again and hone my skills on how to read trail.

IMG_0016

For me, getting lost is part of the adventure and luckily we still manage to reach the top and climb the second summit, the Monolith.

By the way Monolith is the second summit that you have to climb, literally using old rope just to reach its top. Some say it’s a bit dangerous climbing that part of the mountain but once you reach it there’s the feeling of accomplishment deep inside you. Because other people they just look at it and took picture with it from a far. It takes pure guts, iron will and eagerness to reach the top. I may exaggerate the words but that’s how I describe the feeling I felt when I climb that side.

Pico de Loro is one of my favourite mountain near my place to climb. Where I can relax and get close with nature. This is my way to flash out all the stress around me and absorbing all the positivity of our Mother Nature.

1509732_10152232076789792_2010219009_n

 

Photo Credit: Zhors Somera

More pics to share…

~oOo~

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Surviving with minimal provisions

Once again, yours truly sets another journey last weekend. This time we head to Central Luzon to conquer my 1st Major trail run/climb in Tarak Ridge, Mariveles, Bataan. This mountain is known for its craggy landscape, steep location and sharp rocks that may have given its name, Tarak. The combination for “Tabak” (hunting knife) and “Tarik” (steep) [source].

Now, trivia time is over why don’t we jump to my adventure? Hehe

0000 – We started to gather in Ministop, Kalayaan Ave. Here we talk about things that might happen to us during the trail run, what to expect and our game plan during the run.

0115 – 0131 – We head to Cubao station where we board Bataan Express bus lines to Balanga, Bataan

0157 – The bus starts its way to our destination, Brgy. Alas-asin via NLEX (267php/each). After few minutes everyone grab their chance to gather strength while we travel.

0314 – 0326 – The time we spend in stopover.

0430 – After 2hrs. and half travel time we finally arrived in Brgy. Alas-asin where we register (40php/each) and made our preparation.

0454 – THE JOURNEY BEGIN!

0654 – Almost 2hrs, 6.82K with 530 MASL we arrived in Papaya River. Here, we took a quick rest and plan for our next assault.

10152823_10152206739614792_321615346_n

702439_10152206740069792_238009570_n

0728 – From Papaya River we battle lots of uphills before we took a rest at 7.67K mark and getting ready as we head to the ridge (2:32hrs. from the brgy. hall).

0818 – At last, the famous Ridge. Strong wind welcome us here. I don’t know how strong the wind is but it can surely throw you off guard if you don’t manage to balance yourself out. We rest for a few minutes here and enjoy the beautiful scenery of the mountain. You can also spot Island of Corregidor from the ridge as well as Manila Bay all the way to Cavite.

10153320_10152206741304792_24791066_n

967612_10152206741324792_438650782_n

Of course, the journey is not complete if we didn’t reach the peak. We didn’t come just to settle for the ridge alone. The group agreed to push until we reach the top so we moved on.

10151022_10152206739594792_881367001_n

At 0924 (4:28hrs. from brgy. hall) we’re finally at the top! This is the most challenging mountain that I’ve conquered to date. With 1201 MASL and the distance of 9.52K everyone deserved a hand of applause. *clap! *clap! *clap!

10154846_10152206741314792_552080052_n

0944 – Photo-ops? Check! Relax? Check! Enjoyed the creation of God? SUPER CHECK! – Let’s go home (start of descend).

10149873_10152206740694792_666544593_n

10152898_10152206740704792_273142292_n

1123 –arrived in Papaya River again. After 12.07K and lots of downhills we took a rest before we head to jump-off. Oh by the way I almost get lost on my way to Papaya River.

1249 – We reached the Jump-Off covering the distance of 16.59K in 7:46. While we stay here we manage to replenish our strength by eating Turon (12php) and Buko (15php). Also during our stay here we heard from the other group that they lost one of their member on their way back. They said he’s a 1st time climber and lost since 0900 that morning. Other members of their group search for that person and luckily they found him yesterday (Monday).

10150073_10152206740054792_284627029_n

1353 – Our journey of Tarak Ridge is over. It took us almost 9hrs. to cover the 19.35K (Brgy. Alis-asin to Summit V.V.)

We left Bataan at around 1452 and arrived in Manila at 1749.

Tarak Ridge is highly recommended especially if you’re building your endurance for your upcoming trail run. For us this is a great training ground and preparation for our upcoming Salomon trail run 2014 and TNF 2014 race event. With minimal provision of 1L of water and few trail foods. We’re lucky to finish this tough terrain. This is a Major climb so if you’re planning to have your practice trail runs here make sure you must have iron knee and did a lot of squats because your lower body will be tested and will put to the limit.

One more advice. Make sure you bring enough water, trail food and make sure you eat your breakfast before climbing this mountain. Unlike us we haven’t eaten anything. Luckily we brought enough trail foods to support our hungry tummy but short in water supply.

tarak elev

tarak map

Budget for each:

543 – Bus fare V.V.

40 – Reg. to brgy. hall

12 – Turon

15 – Buko

55 – Lunch with Soda

———–

665 – Total

Garmin Forerunner 310XT Summary:

Distance: 19.35 km

Time: 8:56:17

Avg Pace: 27:16 min/km

Elevation Gain: 1,260 m

Heart Rate

Avg HR: 72 % of Max

Max HR: 98 % of Max

Elevation

Elevation Gain:  1,260 m

Elevation Loss:  1,259 m

Min Elevation:   243 m

Max Elevation:  1,111 m

http://connect.garmin.com/activity/467410827

Photo credit: Eric & JJ

~oOo~

Click to link:

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Surviving with minimal provisions

Once again, yours truly sets another journey last weekend. This time we head to Central Luzon to conquer my 1st Major trail run/climb in Tarak Ridge, Mariveles, Bataan. This mountain is known for its craggy landscape, steep location and sharp rocks that may have given its name, Tarak. The combination for “Tabak” (hunting knife) and “Tarik” (steep) [source].

Now, trivia time is over why don’t we jump to my adventure? Hehe

0000 – We started to gather in Ministop, Kalayaan Ave. Here we talk about things that might happen to us during the trail run, what to expect and our game plan during the run.

0115 – 0131 – We head to Cubao station where we board Bataan Express bus lines to Balanga, Bataan

0157 – The bus starts its way to our destination, Brgy. Alas-asin via NLEX (267php/each). After few minutes everyone grab their chance to gather strength while we travel.

0314 – 0326 – The time we spend in stopover.

0430 – After 2hrs. and half travel time we finally arrived in Brgy. Alas-asin where we register (40php/each) and made our preparation.

0454 – THE JOURNEY BEGIN!

0654 – Almost 2hrs, 6.82K with 530 MASL we arrived in Papaya River. Here, we took a quick rest and plan for our next assault.

10152823_10152206739614792_321615346_n

702439_10152206740069792_238009570_n

0728 – From Papaya River we battle lots of uphills before we took a rest at 7.67K mark and getting ready as we head to the ridge (2:32hrs. from the brgy. hall).

0818 – At last, the famous Ridge. Strong wind welcome us here. I don’t know how strong the wind is but it can surely throw you off guard if you don’t manage to balance yourself out. We rest for a few minutes here and enjoy the beautiful scenery of the mountain. You can also spot Island of Corregidor from the ridge as well as Manila Bay all the way to Cavite.

10153320_10152206741304792_24791066_n

967612_10152206741324792_438650782_n

Of course, the journey is not complete if we didn’t reach the peak. We didn’t come just to settle for the ridge alone. The group agreed to push until we reach the top so we moved on.

10151022_10152206739594792_881367001_n

At 0924 (4:28hrs. from brgy. hall) we’re finally at the top! This is the most challenging mountain that I’ve conquered to date. With 1201 MASL and the distance of 9.52K everyone deserved a hand of applause. *clap! *clap! *clap!

10154846_10152206741314792_552080052_n

0944 – Photo-ops? Check! Relax? Check! Enjoyed the creation of God? SUPER CHECK! – Let’s go home (start of descend).

10149873_10152206740694792_666544593_n

10152898_10152206740704792_273142292_n

1123 –arrived in Papaya River again. After 12.07K and lots of downhills we took a rest before we head to jump-off. Oh by the way I almost get lost on my way to Papaya River.

1249 – We reached the Jump-Off covering the distance of 16.59K in 7:46. While we stay here we manage to replenish our strength by eating Turon (12php) and Buko (15php). Also during our stay here we heard from the other group that they lost one of their member on their way back. They said he’s a 1st time climber and lost since 0900 that morning. Other members of their group search for that person and luckily they found him yesterday (Monday).

10150073_10152206740054792_284627029_n

1353 – Our journey of Tarak Ridge is over. It took us almost 9hrs. to cover the 19.35K (Brgy. Alis-asin to Summit V.V.)

We left Bataan at around 1452 and arrived in Manila at 1749.

Tarak Ridge is highly recommended especially if you’re building your endurance for your upcoming trail run. For us this is a great training ground and preparation for our upcoming Salomon trail run 2014 and TNF 2014 race event. With minimal provision of 1L of water and few trail foods. We’re lucky to finish this tough terrain. This is a Major climb so if you’re planning to have your practice trail runs here make sure you must have iron knee and did a lot of squats because your lower body will be tested and will put to the limit.

One more advice. Make sure you bring enough water, trail food and make sure you eat your breakfast before climbing this mountain. Unlike us we haven’t eaten anything. Luckily we brought enough trail foods to support our hungry tummy but short in water supply.

tarak elev

tarak map

Budget for each:

543 – Bus fare V.V.

40 – Reg. to brgy. hall

12 – Turon

15 – Buko

55 – Lunch with Soda

———–

665 – Total

Garmin Forerunner 310XT Summary:

Distance: 19.35 km

Time: 8:56:17

Avg Pace: 27:16 min/km

Elevation Gain: 1,260 m

Heart Rate

Avg HR: 72 % of Max

Max HR: 98 % of Max

Elevation

Elevation Gain:  1,260 m

Elevation Loss:  1,259 m

Min Elevation:   243 m

Max Elevation:  1,111 m

http://connect.garmin.com/activity/467410827

Photo credit: Eric & JJ

~oOo~

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