Ultra Support 101

So you decided to run an Ultramarathon. Race day is just around the corner and you know how much effort you invested to prepare for the event. All but one thing: Support. For first time ultramarathoners, it is advisable to assemble a support crew to help you finish your race. It's completely optional for some races though here are some tips on how to set-up your own support crew. Take note that this is based on personal experiences and stuff I got from other runners:

1. Choose your crew wisely. Preferably someone who has experience already in support or has skills that you will help you cross the finish line (taga-masahe, nutritionist, ultra-runners are some good skills).

2. Make sure that you brief them properly, days before the race. Give them all info about the race, what's your gameplan and even the race route. Make them visualize the actual race day.

3. If there are test runs, try to bring at least one of them with you. This will help them be familiar with the course and set some plans already.

4. Organize your stuff already. If possible, put them into "drop bags" or containers where your support can easily spot them. It will make your life easier rather than digging thru a mountain of things you will use during the race.

5. Mark when are you going to do your pit-stops. For each pitstop, tell them what you need in advance (water, banana, change of clothes, etc.). This will make you more efficient in your stop-overs especially if you are targeting a specific finish time for the race.

6. If possible, try to bring a phone. This is in-case you got lost or something happened to you, at least you can inform them immediately even if they are far from you.

7. Leave them some funds for food and emergency expenses. They need to eat as well :)

8. Buy your supplies days before the race! Save yourself from the stress of cramming instead of resting the day before the actual race.

9. Lastly, THANK them in the end for joining you in your crazy journey! Treat them to a good resto or at least give them some tokens of appreciation :))

10. Include them in your race day story. Immortalize the moment when you finish the race by highlighting them in your blog.

For the support crews, here are a bunch of things you might want to consider:

1. Take care of your runner. It's his moment and he trusted you to help him finish the race. They need you especially in the time he is already tired and wasted.

2. PATIENCE. Bring a lot of it.

3. When the heat is already in full-blast, make sure you bring a lot of ice. Sponge works well in pouring water over your runner. Nothing beats an ice-cold water bath under the heat of the sun.

4. Prepare his hydration and food. Make sure he's well hydrated and has enough fuel to burn. This is top priority as he needs it to survive the race.

5. Learn the basic first-aid. Stretching, Massage, Blister-popping, etc. Prepare for these common conditions during the race. Bring a kit with pain-killers, hydrites, oresol, etc.

6. The supplies are good for your runner. Please be considerate when you want to get some from it especially if its very limited.

7. If other runners ask for support, please help them. The ultracommunity is known for its runners helping each other. Be a good samaritan and offer some food or water.

8. Never let your runner quit. Bring some items to cheer him up and try to comfort him when he's already down and wasted.

These are actually a few things that I think would help you set-up a decent support crew. Set it up properly and it will make your race a bit easier. Remember, they are only there to help you cross but it's YOU who will do all the legworks.

Good luck BDM Warriors! See you on Saturday! :D

My recipe for a Heat Training

Almost everyone I know hates the heat of the sun during their trainings. It's hot, humid and dehydrates you faster compared to running in the early morning where it is cool. It drains your energy faster as your body compensates to keep your core cool while you continue to battle out the heat plus you're increasing the probability of cramping and also in extreme cases, heatstroke.

So why hate the heat when you can try to embrace and prepare for it. In our country, it's very seldom that we get a nice cool weather so the best way of handling it is by preparing for it! Also, ultrarunners should knows this already as majority of the races that they will join has sessions beyond 10 am (known as the last possible hour where the rays of the sun are still healthy).

Training under the heat of the sun helps you adapt your body to run in extreme heat. It gives you that boost and confidence to maintain your pace even if you are being baked under high degrees. Also it gives you a bonus of the deep brown skin color known as tan (well-done) or black (overcooked). But for newbies, I can share you some of my tips training under the full heat of the sun (most of these are items I also got from the web, thanks for sharing them with us :))

Here is my recipe of a good heat training:

1. Start with a slow-even pace - jumping up the pace early in a heat training will burn you out faster. try to start with a slow pace probably around 50-70% of your normal training pace.
2. Walk when exhausted - if you feel tired, don't push yourself to speed up. Exhaustion due to dehydration can cause major cramps if you continue to increase your speed. Slow down with a jog or walk until you re-hydrated.
3. Bring Table Salt or Hydrites - Sodium helps retain water in your body. Loss of sodium can cause dehydration.
4. Drink a lot of fluids - Since the rate of dehydration is faster during heat training, don't forget to replenish it as soon as you can. For hardcore people, test your hydration plan: set specific distance/time when will you rehydrate. This is advisable for those who are preparing for their Ultras
5. Dampen yourself with water - Pouring water over your body helps lower down the body temperature. This is critical if you're running during the hottest part of the day. Some runners would even take a full dip in a drum of water if its possible to cool down. (Don't pour sports drink to your body for obvious reason!)
6. Apply Sunscreen and wear light colored sleeves - Nobody wants a nasty sunburn and worst, skin cancer!

7. Practice is the key - try to increase your mileage under the sun during your trainings. It will develop your tolerance to the heat plus it can help you plan your strategy for an upcoming Ultra!

I hope this helps for those who want to beat the heat of the sun. Summer is just around the corner, perfect for an awesome heat training :)

Rest and Recover?

Many have posted about this topic and this is probably just a re-iteration of them. Many runners tend to forget about the value of rest and recovery after a long hard race or training. Some of the hardcore runners would minimize their R&R in between trainings in an effort to improve their endurance but that doesn't mean they absolutely forget about its value.

Whenever the body is put into a increased level of stress, it becomes tired and aching. This is a sign that your body is not used to it and will begin to adapt to the change. But if you continue to subject it to the same level of stress repeatedly, it will slow down the process and eventually putting you at risk with injury. Being injured will be a showstopper for your trainings leading to frustrations and being sidelined for a while. Nobody wants that!

This is where the rest and recovery part of your training will play a vital role. During this time, your body will begin adapting to the level of stress that you made. It will help repair the broken down muscles and replace it with stronger ones which will improve your physical fitness. Also it will give you time to do things outside your training (your friends and family surely will benefit from it :))). After this time, try doing the same training routine and see if it improves your result :D.

Here are a few links on how to do your own rest and recovery:


http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm
http://www.time-to-run.com/training/articles/recovery.htm
http://www.ffnetwork.co.uk/fitnessfacts/recovery.php

Honestly, I was not a fan of this activity but after going thru the process and gaining knowledge about it, I'm now integrating it as core of my training.

So how do you rest and recover? :)

The Sweetest Revenge

Tired, upset stomach and soreness... those were the feelings that I remembered as I was doing my last stretch towards the finish line. Up to the last moment, I still can't believe that I was about to accomplish a goal that I chased so hard but evaded me for so long. But I know last night was the moment and finally as I step on the finish line, I raised my hand and shouted for joy that I finally made it! A sub-4 hours (3:53 unofficial) finish for a full-marathon at last!

Kagat medal moment!!! That's one hell of a medal (photo c/o Gob. Caloy)

How did my obsession for the sub-4 marathon started? It began right after my 1st Camsur International Marathon. I finished a humbling time during that race but my officemates began to tease me about how a good buddy bagged it under a staggering 4 hours. At that point, I made it as a personal challenge and a goal which I swore that someday I'll achieve.

The chase for full marathon glory

So my chase for the sub-4 marathon began. For the record, I attempted 7 times to try and reach the very elusive goal:

1. QCIM 2010 -> Started fast and eventually choked out by km. 25 due to a very fast start with injured knee
2. CCM 2011 -> I almost made it but the heat, cramps and uphill choked me out by km. 32
3. Milo Elims 2011 -> Still recovering from being out of shape and obesity. Cramps attack at km 25 due to a very fast start plus the rain proved that it's my waterloo
4. Condura 2011 -> disaster performance. No sleep, cramps attack, bleeding nips. Was lucky to cross the finish line alive.
5. CamSur 2011 -> Supposed to be a chillax run but picked up the pace late in the race (started at 6:00 mpk pace). Discovered the power of Roctane but still choked out at km 34
6. QCIM 2011 ->   Almost but since I'm still recovering from Miyamit, chose to be a pacer instead
7. Cebu City Marathon 2012 -> I was so excited about this race because it will be my last attempt before BDM 160 but alas I choked out because of overhydration and a lot of bathroom break. Too speedy first 21K took it's toll on my body

Based on my personal experience, these were the things that caused me to choke up:

1. Too Fast Too Early -> I spent too much energy on the beginning of the race which resulted to being depleted towards the end of the race.
2. Cramps Galore -> Being "Krampuger", I observed that I need to do something about the cramping galore as it forced me to walk and slow down to the finish
3. Walking -> There is nothing wrong with walking BUT I observed the moment I started to walk, I'm too lazy to go back on my original pace
4. Energy -> If I want to sustain the pace, I need more fuel to burn!

So what's the difference last night?

First, I'm running with a vengeance. My failure last week will be my source of strength and willpower to finish the race. I don't want to stack up on anymore negative feelings so I had to let it out. It's only a mental thing but again, it can help boost my performance.

Second, I ran slower on my first few km. Maintain an average 6 mpk then attack the downhills + jog the uphills will be my formula. Try to build up the pace towards the finish.

Third, do something about those darn cramps! I'm testing the supplements that my idol Alfred Delos Reyes was using. Hammer Anti-Fatigue Caps claims that it will improve your endurance and prevent cramping by releasing the build-up of ammonia from glycogen production. I don't understand what that means but there's nothing wrong with trying :)). I think it worked for me! :D

Fourth, minimize walking - Ironically, I've been practicing power walk but last night, I decided to minimize it. I'll only walk when I feel very tired but for some magical reason, I was able to convince myself to push hard

Runner's High

The route was very challenging. The rolling hills, killer uphills and sharp downhills were only a few hurdles that I've encountered in the race. A few close call of nature was imminent during my first 10k but I had to focus hard to maintain a pace. Portalets were far so wiwi breaks were never an option. I'm also worried about the fact that I did a staggering distance last week and it might cause me to choke out in the FM.

But for some magical reason, I managed to survive. Cruising along a safe pace while following Alfred throughout the course, I was really determined to reach the goal. Passing thru the 32 km mark I know I need to come up with a good plan to sustain my pace and momentum. Gulped down a GU pack then drank a lot of liquid, I found myself running the last 10K.

I met my teammate Joms along km 34 and encouraged me to never give up as the goal is within my reach. A few more minutes, I caught up with Mam Chang being paced by a bike and also gave me good push to continue my momentum. I can feel soreness already and fatigue on my legs but my determination has overcome them. I also remembered being snobbish as I was passing by familiar faces, sorry po at wala na ko sa katinuan nun kaya di ko na kayo nabati :(

At last, after a few more minutes the ramp going thru the Finish line was on sight. I was tired and I want to finish already so I desperately dashed thru it. But alas, the finish line is still not there. So I took down two cups of water and sped off towards the turn and saw the fantastic arc after it. I was so happy that I raised my fist up high signifying success towards the goal. And there it was, my moment, an elusive goal that I failed to catch for 7 times finally landed on my bag!

Now I value the meaning of the quote "Never give up trying..."

Finally, I have one goal to scratch off my bucket list :)

 

A fist of success!!! (photo c/o Angelo)

Towards the finish line!!! (photo c/o Angelo)

Failure doesn't mean the END

I rarely set my expectations so high that even I haven't realized that Murphy can bite. Something that you prepared for a long time would eventually crash down in an instance. Yes, I declared my first ever DNF during the last BDM 160 at km 79.

But I've learned my lesson. I won't stay at the rockbottom and wallow with grief. Life must go on and I'm thankful that I'm still alive to run another day. Thank you for all the support you showcased during and after the race, I'll forever be grateful. I might not have bitten the silver buckle for now but that won't stop me from trying again :)

For now, my BDM 160 story will have to wait for a fitting end:)

My BDM 160 tale: Prologue

Last year, after finishing the dreaded BDM 102 race, I decided NOT to run BDM 160. That was when I realized the challenge and witnessed it first-hand when I supported totoy last year. I vowed NOT to run it.

Fast-forward to 2012... I broke that vow. I'm now anxiously waiting for D-day to arrive and busy preparing for the long battle ahead. What happened?

1.  I was convinced by Totoy to do BDM 160 because he PLEDGED that he'll be my driver and support. I remembered that conversation after the Pinatubo 50K that he will no longer do the BDM 100-miler hence I was convinced. But addicts do change their mind quickly $&%*#$%


2.  In search for a purpose on why the hell am I going to stick my neck and do a freaking 100-miler, an opportunity struck me. I was so affected by the disaster Sendong made in Mindanao that I decided to make this as a charity run for them. Siento-sisentang takbuhan para sa pagbangon was born and together with my good friend, Alfred "Senor Alfie" Delos Reyes, we are gathering pledges as donations for the typhoon victims. If you're interested to help, do let me know :)

3. I realized that BDM 160 is a holy grail for ultra-runners so why not do it? It's a test of patience, strength, spirit and sanity as we try our luck crossing several towns in Central Luzon for the silver buckle. I want that buckle...period!

4. I'm an ultrarunning advocate and I hope that my story in this race would inspire a lot of runners to try and experience the glory of running an ultramarathon. As what each race bib from Sir Jovie's say "GO BEYOND YOUR LIMITS..." :D

5. Lastly, I'll be with my partner Beep Beep from km 0 until the finishline. We were the same duo who finished BDM 102 without leaving each other. This will be fun! (Jestoni, nakahanda na ang playlist natin :)) )

One more day before the big event. I'm really nervous right now as running such a feat is not a walk in a park. But nonetheless, before I start my race, I would like to thank everyone who wished me luck, supported our cause and helped me reach this dream.

To my support crew, Pedz, Imee, Hendy, Alex, Allan and Jenny, a huge thank you for volunteering in this crazy event. One day I hope that I can return the deed to all of you :)

I know I'll finish this race as God will always be in my side. He will be my guide as this is a gift I received from Him. I'll start and finish the race with a prayer of gratitude for He made this possible. Lord, kayo na bahala sa akin, salamat po sa lahat!

BDM 160 - Here we go, sagowwwww!!!

My Running Madness

During our holiday breaks, I decided to do something different. Instead of the traditional "pound-gaining" days, I chose something crazy. Yep, I did a running madness streak of 9 days straight. WTF! 9-days of running? Why the hell would I do that?!

For those who saw my FB updates, they saw 16 km, 32 km, 10 km runs during that period. And yes, I was flooded by messages like "Siraulo ka ba? Bored ka na ba? Anong naisip mo? yada-yada..." in my inbox. But I didn't mind them, it was a goal that I set before my vacation started and I was determined to finish it

So why the hell did I set a crazy goal like that when I should have been resting and relaxing in my vacation? First, I was inpired by the post from BR regarding the "mile-streakers". These guys have a goal of running at least one mile per day, 365 days a year. I want to get back to my fitness level and I think this is one of the fastest way to do it. Of course, I need to cope up with resting by sustaining sleep of at least 6 hours per day and eating! (since it was the holidays, this should not be a problem). I want to see if their method will work if I alter between long runs and short recovery runs during my madness period.

Second, I want to get back to my original fitness level. Prior to the vacation days, I roughly have enough time for my training! Add up the several days of parties which resulted to a low fitness level. I was still recovering from a hamstring injury due to a trail run so I really have no time to train. If this streak will continue over christmas, good luck to me then! I would probably bloat to my post-Australian self upon return from the holidays.

Lastly, it served as my training for the upcoming BDM 160 this end of January. If you think that my stint was crazy already, wait till you hear about this race. A few hardcore souls chose to do a non-stop run from Mariveles, Bataan to Capas, Tarlac to commemorate our fallen war heroes.I will attempt to finish this race within the cut-off and as part of my training will be increasing my endurance and running under stress. The best way to simulate it: Be crazy enough to do runs in simultaneous days!

Here was my Running Madness Log:

December 24, 2011 - 30K (Bahay -> Katips -> Tiende -> Katips -> Bahay)
December 25, 2011 - 16K (Bahay -> Commonwealth -> San Mateo -> Commonwealth -> Bahay)
December 26, 2011 - 30K (UP Diliman loops)
December 27, 2011 - 16K (Bahay -> Commonwealth -> San Mateo -> Commonwealth -> Bahay)
December 28, 2011 - 40K (Bahay -> Km. 00 -> Bahay)
December 29, 2011 - 11K (UP Acad Oval Loops)
December 30, 2011 - 33.1K (3rd RDR)
December 31, 2011 - 32K (Fort -> Mckinley -> Rescue Run -> Lawton)
January 1, 2012 - 13K (UP Diliman loops)

Total Mileage: 221.1 km


This madness provided me with the following results:

1. Increased my endurance running under the full heat of the sun (12 noon long run along Commonwealth) with minimum hydration.
2. Minimized soreness thru strategic walking in between the run intervals
3. Practiced galloway pacing! 4:2
4. Simulated running under stress and fatigue
5. Faster recovery time in between days
6. Feet are sore after the long speed runs (I thought I will have plantar fascitis)
7. No speed sessions were included so I'm not sure if I can still maintain strong with a faster pace

This is not the optimized training plan for runners and ideally, there should be a rest day in between the training sessions. The results I observed were almost all positive and probably this is because I tried to analyze the effects after each session then re-apply my learnings in the next run. Also, you need to listen to your body; in my case, I guess I was lucky because I didn't get any injury during my sessions. I'll stop immediately if I feel any sharp pain as I don't want to risk getting injured before the big day.

Madness made me do it. I'm thankful that I survived it and regained my sanity :))