Swthrt’s back on the road

Swthrt was back in training this morning after being sidelined at the Condura Run because of severe pain in her shin. She had to take a rest after the Ayala Fun Run and have her shin massaged by Coach Titus Salazar of Team Baldrunner. We started at our place at around 5:30 am going to C5 Libis. Our goal was to at least run for 30 min or cover at least 3K. Swthrt started slow and then gradually pick up her pace. We thank God that she was able to complete our scheduled run. This Sunday, Swthrt will again be running 10K at the Pinay in Action Run at the MOA in celebration of the Women’s Month. Hopefully she will be able to sustain and finish the race strong.

Team BR conducts running clinic in NAMRIA

The National Mapping and Resource Information Authority, an attached agency of the DENR conducted the 3rd of a series of lectures and seminars in celebration of the National Women’s Month. The event focused on the theme “Fitness Day” which aimed to promote a healthy lifestyle to all employees.

The Running Clinic was spearheaded by retired Gen. Jovenal Narcise also known as The Bald Runner and two Level IV International Association of Athletics Federation (IAAF)-accredited coaches of the Team BaldRunner namely Head Coach Capt. Ferdinand Espejo and Coach MSg. Saturnino Salazar. The lecture focused on the Basics of Running, why and how we run. The Bald Runner discussed the basics and fundamentals of running and shared his experiences in the shorter distances (5K to half), marathon and ultra marathon races he joined. The humble 57 year old retired Major General has already completed 2 ultramarthon trail races (50K {Bulldog Trail Run in LA} and 55K {Pinatubo Trail Race}), thirteen full marathon races and presently preparing for the 1st Bataan Death March 102K Ultramarathon Race on April 5, 2009. This will also be the first running event to be organized by Bald Runner’s Events which aims to place the country in the map of international ultramarathon events. Being an experienced runner, Gen. Narcise also shared practical tips on the different aspects of running.

Coaches Espejo and Salazar on the other hand demonstrated and taught the proper running form and other running techniques that may improve a runner’s performance. Coach Espejo presently serves as a national coach/trainer of the Philippine Athletics Team and NCR Regional Director of PATAFA. Coach Salazar is the current record-holder of the 50K walk and was bronze medalist in the 1997 South East Asian Games in Jakarta, Indonesia. He coached the national walking team during the SEA Games in Manila.

The running clinic was attended by about 50 employees of the agency who mostly participate in various road races especially those promoting and advocating in the conservation of the environment. The event was held in coordination with the NAMRIA Sports Club and co-sponsored by Universal Robina Corporation (URC) providing healthy snacks for the participants.

Fitness Day at NAMRIA

The Team Baldrunner headed by Sir Jovie (Baldrunner) will be conducting a running clinic at NAMRIA on March 17, 2009. It will be part of a month-long celebration of Women's Month wherein there will be a series of lecture and workshops on different topics promoting this year's national theme "Babae, Yaman ka ng Bayan!" The clinic will be open to all NAMRIA employees.

Team Bald Runner and Staff, through Bald Runner’s Events, is offering FREE Running Clinics to any interested group of runners and corporate offices who would like to learn the basics of running; train and be competitive in road races; and be able to organize their own respective running clubs or teams.

Back on track

We are back on the track oval last night after being absent in speed training at the ULTRA for a couple of weeks. It was an exciting feeling to join the group again. There were already members of the Team BaldRunner doing the stretching when we arrived. After our warm-up run and stretching, we join the rest of the group for the specific muscle warm-ups and drills. Yesterday’s main menu as coach Ferdie would put it was 7x400 threshold run and 4x2000 tempo run. I must confessed, I did not complete the second part. I only did 3x2000. I guess being absent in training for quite sometime paid off. Anyway, I felt satisfied with my workout with the team. Swthrt also did the threshold run but was given a different workout for the second part.

Breaking the monotony

Regular readers of this blog knew that UPD Academic Oval is the venue for our weekend run. Swthrt and I find the place runner-friendly since it has runners’ and bikers’ lanes plus the roads are totally closed to motor vehicles during Sundays. The place is also surrounded with lots of trees which make the air cleaner and the temperature cooler. We normally do 3-5 rounds of the oval depending on our goal. Last Saturday, Swthrt and I had 3 rounds (6.6K) Valentines run at the oval. And on Sunday, we took a different route to have some challenges and break the monotony. We tried on the bigger loop which sometimes was the route used for 5K/10K races at UP. We finished our Sunday run completing approximately 12K. We were satisfied with our workout and hope to do more of it or even try the heartbreak route as suggested by Run unlimited.

Hope to be back in speed training with Team Bald Runner at the ULTRA this week.
See you runners on Runew Race on Sunday!

More on Happy Run

Swthrt ran solo but determined to finish the race. She ran without a hitch at the first half of the race going to the turn around point. On her way back, however, Swthrt started to feel pain on her shin and calf but still was able to finish with an unofficial time of 34:30 min.

Bro J and Swthrt

It was also nice to see old friends and meet new ones at the race. We saw Nora who gave encouragement to Swthrt while engaging the uphill portion going to Essensa. I met Patrick (Running shield) while running along Lawton Avenue. I also got a shout out of my name from Erlito, a high school friend, and Sundaywarrior, another blogger whom I also met for the first time. Rico was walking along with his dog. Dennis (Runningfatboy) was there too, with whom I ran along the final stretch to the finish. There were more familiar faces with which we either greet Hi or Hello or simply gave a wave or a nod during the race.

Mae (in my own views) and Swthrt

Hector, Alwyn, Swthrt, BR's son and Baldrunner

Erlito and Bro J

It was also a time to share experiences to coaches and other runners at the Team Baldrunner.

More happy races to come! Keep on running!

Bullish run at the PSE Bull Run

The PSE Bull Run was my first race for the year. I knew many commented on the good and bad points of the race but I chose to write more on my performance. Swthrt and I arrived at the assembly area at around 5:00 am. We parked our car at The Fort Parking lot fronting the assembly area and then began our pre-race rituals. We both had a bar of Trailmix for breakfast. My personal goal on this race was to hit or even break the 60min barrier for my 10K. I felt strong that day even with a few hours of sleep. It’s probably my adrenaline pumping up and getting excited for the race. We positioned ourselves to our respective race category. I checked-in with the 10K runners while baby went to the assembly area for the 5K event. As the race started, I tried to pace my run so as not to burn me out in the early part. I already felt dryness on my throat at the start maybe because of the cold weather. The good thing is that there were sufficient water stations. I also felt a little pain on my calf but it did not bother me that much because I knew it will disappear after sometime as my body begins to warm up. After the first water station, I felt better and continued to maintain a good pace. I reached the first turn around without any problem. Running along Bayani Road was a bit harder because of the vehicles trying to outrun runners. I observed that marshals were not effective in controlling the motorists in the area. It was along Bayani Road that my cousins caught up with me and we ran together keeping pace with each other. I reached the C5 turn around point at 32:03 min. I was already thinking of running faster to reach my sub-1 hour goal. It was a good thing that Kuya Hector, also with the speed training of Team Baldrunner, and Alwyn ran strong that day. I was able to keep pace with them. Upon reaching the Lawton Avenue, I felt a slight pain on my lower back. Fatigue is starting to set in. I’m beginning to drop my shoulders and felt of having a side stitch. I tried to adjust my running form so as not to have that side stitch attack. I was still at pace with Kuya Hector and have passed several runners. Honestly, it was a good feeling to know that you can still push it even at this point. As we reached Essensa, I asked Kuya Hector if we could still hit the 60min time. We picked-up our pace and as we reached the finish line my time registered 59:59 min. burying my 1:05 previous PR. Though it’s unofficial, I knew I have improved my performance. It was truly a bullish run. I Praise God for protecting us from any injury and the strength to run. Thanks to the speed training with Team Baldrunner. Thank you to our coaches, Captain Coach Ferdie Espejo and Coach Sid Salazar. More PRs during the next race. Hehe.

At the finish line, I was told that Swthrt also got her new PR of 34:05 min for the 5K. She got an almost equal 17:04 and 17:01 min split.

Photo Talks - Boodle Fight at the ULTRA

With Team BaldRunner

Lester, Philip and BaldRunner

Mesh and Swthrt (Baby)

The BaldRunner

Bro J

Blessed the food...

Ready on the left? Ready on the right?... Fight

ULTRA Training - Log #5

Dec.16
Session: Lactic Threshold, pyramid run (1K-2K-3K)
Warm up: 3 laps, stretching,drills
Workout:7x400 with 1min rest; 1k,2k,3k at 85% intensity with 1min rest
Cooldown: stretching
Weather: Fair

Photo Talks - Team BaldRunner

ULTRA Training - Log #4

December 11
Session: Lactic threshold, speed endurance
Warm up: run 2 laps followed by stretching and specific warm-ups/drills
Workout: 5x400 at 110% intensity (we di it at 1:57- 2:07/lap);
45 min continues running at 80-85% intensity (3:00/lap)
Cooldown: Stretching
Weather: fair

ULTRA Training – Log #3

Session: speed endurance
Warm up: 3 laps followed by stretching and specific warm-up/drills
Workout: 45 minutes continues running at 80-85% (3:30-3:18 per lap)
Weather: with drizzle
Cool down: Stretching

2nd Speed Training Session at ULTRA

It was our 2nd session of speed training with the Team BaldRunner last Tuesday, December 02. Swthrt and I arrived at the ULTRA oval track at around 5:30pm. This time it was harder to find a parking space because the Nike Running Clinic headed by Coach Rio de la Cruz was jointly held. Coach Captain Espejo handed me a piece of paper. This will serve as my guide whenever I will be given a workout assignment. It was the result of my diagnostic run last Friday. This time we met new runners who will also be training with us. Baldrunner was also there with the rest of the elite Team. Coach Salazar paced the participants during the 15 minute warm up run. Afterwards, he also led the stretching and specific warm up drills. After the routines, we were given our workout assignments for the day. I was asked to do 3x400 with 1 min rest interval at 110% effort and another 3x1000 with 200m recovery jog interval at 90-95% effort. The workouts are for lactic acid threshold and speed endurance respectively. We were told to increase in repetitions as the training progresses. As for Swthrt’s program, she was asked to do 30 minute continuous running to build her endurance and prepare her for diagnostic run on our next training session. The session ended with stretching and a few instructions and reminders from the Coach.