TULOY PO KAYO sa aking munting kastilyo.... WELCOME TO KASTILYONG LAPIS ....

Jun 29, 2010

Training Notes: Milo Marathon

6 months of marathon training.
first three for short distance speed.
next three for long distance endurance.
in a week's time, the marathon gun will finally be fired after 6 tiring months of marathon training.

training

but before that..
it's time for me to look back and reminisce how difficult, lazy, testing, painful, happy, monotonous, crazy, joyful, relaxing and stomach-turning the 6 months of training was.

difficult. stomach-turning. crazy. all feelings relate to interval training dedicated to speed improvements.
numbers don't lie. the interval runs were pretty demanding. and fruitful at the same time.
i got to race 5k under 20 minutes. I've won 5k and 10k races I never thought was possible.
fruits of victory taste sweet but it was a product of long period of difficult interval runs.
i believe speed training is one of my key running strengths.

then came the slower, longer, painful and monotonous long-distance training runs.
i got to log 50-77 kilometers of mileage a week.
i never really got to my groove with 15k races and beyond.
long distance running has been the reason of my running injuries.
i got knee problems. i got foot injuries. i suffered cramps.
i struggled.

for a 15-week endurance training for the milo marathon,
i endured the first 9 happily. the long distance runs were both relaxing and joyful.
i felt the runner's high often.. running and singing at the same time.
happily running on early sunday mornings and being proud of what i'm doing for my fitness.
this is who i am. this is what i do. i am a runner.

then came the first of my 31km+ long runs.
on the 9th sunday of my 15-week marathon training program, i was sidelined by severe calf cramping.
i missed the 10th week of training. (my scheduled second 31km run)
i missed the 11th and just rested the cramping calf muscles. (and my first 35km long run)
i also badly missed the 12th. (my repeat 35km long run)

i almost should have missed the 34th milo marathon eliminations.
3 weeks of absence on the road hurt and almost taken away my milo marathon dream.
no training in 3 weeks. worse, my calf wants no more running.

i was about to cry. bye bye milo.
but i was not about to wave the white flag of surrender.
after 3 weeks of rest, a few dose of pain relievers, massages, pain killers and salonpas..
i was back. and running.

but with only 3 weeks left before the milo marathon..
can i still recover my old running form prior to the 3-week break?

i was doubtful.. but i will have to try.

i ran an 8km easy run. then joined the independence day half marathon.
expectedly, i was out of shape. 15k race in 1:23 hours.

two sundays came and i completed a 21k and a 23k long runs respectively.
i was recovering but not nearly as fast, strong and durable as before.
my weekly mileage dipped to 23 kilometers per week the last three weeks.
a far cry from the 50-77 weekly kilometers of the first 9 weeks of my marathon training.

and on this last week prior to the milo marathon..
i only have to hope for the best.
training numbers don't lie. i am not fully prepared physically for this marathon.

mentally. this is all i ever hoped for.
i fully believe i have recovered enough..
and is healthy enough to complete my second full marathon.

with that. i say good luck to all marathoners this coming sunday.
see you all. training is almost done.
only the conquering is left undone.
let's do it.


strategy

the marathon route calls for speed. have you seen it?
(image from Nestle.com, click image for full view)

along roxas boulevard, the race course is mostly flats. i like that.
unfortunately, the buendia flyover and the edsa flyover were designated as marathon leg busters.
the two flyovers have steep ascents and descents..
and they aren't short.. they are long enough to really put a lot pressure on the legs uphill and on the knees downhill.

good news? none so far.
for the full marathon.. we will climb the flyovers a total of 10 times.
going to naia, we will have crossed the flyovers once. (current flyover climbs = 2)
there is a 10-km loop from vic sotto to naia road that must be traversed a total of 3 times.
meaning, we will cross the flyovers three more times.
that's six climbs. (current flyover climbs = 8)
and then, we will come back from metrobank, baclaran to the finish line..
again crossing the steep flyovers.
two more climbs! (grand total flyover climbs = 10)

i am glad to have trained on the hilly roads of silang and tagaytay, cavite.
but i am not so sure if i can conquer 10 steep flyover climbs in a 42-kilometer run.

good news? ok there's some.
i train on loops. so it's not gonna be a boring marathon run for me.
i used to run 16 1-km loops in velazquez park, makati city.
that's pretty boring to most runners, i know.
but running on loops, my mind and body remembers when to slow down and pace myself..
and when to speed up and meet my goal pace.

running over and over the same loop, it becomes your home already.
you know how to slow down on stairs
and how to mad rush to the kitchen to get some food.
you get all too familiar with the ups and downs and left and rights..
that you can probably go around the home with your eyes closed.

more good news..
running on loops means more marathoners to run with.
we all run on the same loop and chances are,
we will meet fellow runners going around the loop.
it's not going to be a lonely run..

and i expect the runners to converge more on the flyovers..
it's gonna be a slow, long hard climb over those flyovers
everybody's climbing together..
that'll be a great push for each other.
it's not going to be a lonely climb.

i think my strategy would be to speed up on the flat roads of baclaran and diosdado macapagal blvd..
and then start to slow down upon approaching buendia and edsa flyovers.

strategically, i have divided the marathon into 3 major segments.
  1. 6 kilometers from starting line to metrobank baclaran
  2. 3 10-kilometer loops from metrobank to naia to macapagal to v. sotto road
  3. 6.195 kilometers from metrobank to the finish line at quirino grandstand

from the last marathon..
  • i must remember not to speed up too much on the first few kilometers
  • i must protect my knees on downhills and be careful not suffer from injuries
  • i must not drink too much sports drinks and water
  • i must not be dehydrated and suffer from heatstroke
  • i must conserve my energy through pacing myself properly. walk on hydration stations if necessary
  • i must give it my all on the last few kilometers of the marathon. give it all i've got and all i've trained for.

My Milo Marathon Pacing Strategy
kilometers (approximate)marathon route segmentexpected paceexpected completion timetotal time
6start to metrobank baclaran4:5029:000:29:00
101st loop from metrobank bacaran to naia to macapagal to sotto4:5449:001:18:00
102nd loop from metrobank bacaran to naia to macapagal to sotto4:4848:002:06:00
103rd loop from metrobank bacaran to naia to macapagal to sotto4:4848:002:54:00
6u-turn from metrobank baclaran back to starting line5:0030:003:24:00
0.195turn-around from starting line to quirino grandstand5:0001:003:25:00

Jun 24, 2010

What MARATHON Stands For

What MARATHON stands for.. at least for a baby marathoner like me.

Just a few more days and it's Milo Marathon Day. My heart's pumping like crazy in excitement and anticipation. I'm often day dreaming of that tremendous feeling of satisfaction upon reaching the finish line after 42.195 kilometers of exhausting effort on the road.

A few more training runs. A lot more carbo to load. A few invitations to family and friends for support. Just finishing those all important list of must-haves and must-dos leading to the marathon.

On my very little marathon experience, I need to remind myself of these things about the marathon. Just a few things that should be easy for me to remember. (For I am pretty much a baby marathoner that must always be reminded of the little important things..)

M - mental toughness.
A - attire.
R - rules and reminders.
A - acclimatization.
T - training.
H - hydration.
O - others.
N - nutrition.

Mental Toughness. It's a must-have. It's gonna be rough. It's gonna be tough. It's gonna be hell for the body. When the going gets tough, a marathoner needs to be prepared mentally and still run forward. I have to prepare myself mentally for the worst case possible and be ready for it.

Attire. From the running shoes and socks that must be soft, durable and comfortable.. to knee support only if I need it (my marathon knee injury from last year was already gone).. to running shorts which must be dry-fit for those long hours of sweating, comfortable, does not limit/affect/influence my leg movements, preferably with a pocket or two for keys, money, little chocolates (pocket was torn but it was already fixed).. to singlets or shirts that must also be dry-fit and comfortable and does not limit my arm swings (test run the fabric and the fit on my armpits always watching out for that irritating chafing) .. to hydration belts and music gadgets (I won't be using any).

Rule of thumb: Do not wear anything new on marathon day. Everything must have been tested prior to race day. I just don't want nasty surprises to bother and bog me down on race day.

Rules and reminders. I have to read the rules and reminders on the registration forms, notices printed on race envelopes, print outs given on the race packets. Jayson! Do not fail to bring your bib number and pins on the race!!! Know how to use the timing chips! Know the rules of the race, road guidelines and be reminded of everything else. Almost like being a mother to my running self.

Acclimatization. I must familiarize my body on the tropical climate of the Philippines. I have stayed here for 27 years so it must not be a problem, right? Hehe. At 7am, the sun is already bothering me with a little bit of heat. And together with fatigue and thirst, it becomes a big deal. From 8am onwards, the heat multiplies, intensifies and punishes me for still being on the road. So I just have to be ready for it. It might also rain on race day. Be prepared for the race-day weather!

Training. I can be mentally tough as I could be, but without a trained body capable of running 42 kilometers in 4-5 hours.. Forget about it. It's just the same as standing in the middle of EDSA and waiting for a car (if not a bus) to hit me head on believing there is no way it could possibly hurt me.

Training is an important aspect of marathoning Jayson! Work your as_ off! And enjoy your reward at the finish line. After all those weeks of training, those kilometers, those physical pains and mental tortures on the road.. I would kiss my Milo marathon medal a hundred times, I swear!

Hydration. I have to understand that my body needs a lot of water to stay sane and efficient. But I also have to remind myself that too much of it could make it actually harder for me to run. Finding the right balance between not being dehydrated and not being bloated is the key for me. That is why I need to run and race over long distances and keep observing when is the right time for me to drink and when is it just fine not to.

Others. Remember what made the previous marathon almost a disaster and what made it almost perfect. Again, the little things.

When the medical assistant was wrapping an ice pack around my right knee right after my very first marathon.. she had one basic question.. Did you stretch your legs before the run? I nodded. But I knew the stretching I did was not enough. I just lifted my knees a few times.. jumped up and down until the marathon gun was fired. Hehehe. Next time, I will make it a point to stretch my legs, arms and body sufficiently. Stretch and warm up Jayson! Stretch and warm up properly.

Others I can think of includes pacing, pacer support, support crew for motivation and assistance, hill training for flyovers, bridges and hills, etc.. etc.

Nutrition. So much have been said about carbo loading and storing sufficient energy on the body to last the full marathon distance. Just reminding myself to be aware of what I eat close to race day and on the race day itself. I don't want to get an upset stomach. vomiting, mad rush to the toilet, etc for eating foods I am not familiar with.

Again, don't try anything new on race day.

See you at the marathon. At age 27, I need a 3:45-hour finish time to qualify for the finals. But that's just a bonus, priority is to finish my second marathon. How long it would take me to do that? That's the marathon test, thrill and surprise that I am all too excited about.

Jun 21, 2010

Ratings Update and a Half Mary Long Run

So Milo is coming up. Both excited and worried.

Excited to run my second marathon. First this year. First Milo.

Worried that I only have three weeks to prepare. Well, I've trained for this marathon since January 2, 2010. I started my marathon training last March 2010. But then again, I had to rest after a severe muscle cramps after my 31-kilometer marathon training long run. After almost 3 weeks of rest, I am healthy and running. But that does not necessarily equate to being marathon-prepared. Does it?

Worries translated more into doubts and pushed me to the brink of skipping the Milo marathon. It's perfectly reasonable not to risk marathon injuries. Right?

Then again, that would totally suck.

And might just push me into depression. Seriously.

So I tried my best to just keep on fighting for my Milo Finals dream. Albeit, more carefully, less rigorous, more cautious and more concerned about my fitness and being healthy enough to run a marathon. Finish time comes second. Just finish. Hopefully I would qualify for the Finals. And then, train again. Next time, hopefully I'll be able to fully prepare myself to 'race' a marathon.

Missed Friday Run

Last Friday morning, I failed to run. I woke up too late and maybe I was just more excited to watch my favorite Boston Celtics try to capture the NBA Finals trophy. They failed. I thought it was in the bag after a double-digit lead in the 3rd quarter. Little by little, the Lakers, led by the great Kobe Bryant and Pau Gasol cut the lead and tied it in the middle of the 4th quarter. I was on the edge of my seat and was too uncomfortable seeing the Celtics unable to mount some offense - they were just miserable shooting the ball. I thought Phil Jackson and the Lakers gang played terrific defense on Paul Pierce and his bread-and-butter isolation and pick-and-roll plays. But mostly, it was just the lack of movement, offensive set plays and too many isolation plays that killed Boston. Ironically, the double-digit lead in the 3rd period was poison to the Celtics. I thought they played to protect the lead and not play the game like they did enroute to reaching the NBA Finals.

That said, congratulations to the LA Lakers. Fisher's 3 in the fourth. Kobe's pair of free throws and a jump shot over Ray Allen that put the Lakers on top by four in the fourth. Pau Gasol's crucial baskets and a couple of blocks in the final quarter over Paul Pierce and Kevin Garnett (i thought he caught KG's hands though). Lamar Odom's aggressive play. Ron Artest's suffocating defence on Pierce and a heartbreaking 3-point shot on the 4th quarter. And Sasha Vujacic's cool-as-ice free throws to seal the game. Plus, the super energetic LA homecourt crowd. Lakers wanted it more and they deserve to be the champions.

Oops.. Let's get back to running shall we?

Missed Saturday Run

Saturday morning, I again failed to run.

I set my alarm at 5:45am and planned to run 12-13 kilometers in preparation for a Sunday 21-kilometer run. For a runner who has not been able to run 10-kilometers or more consistently, this is very important. It should be able to prepare my body for much longer distance runs. Adaptation to fatigue. Remembering those running techniques. Just being able to run again. Just the feel of running.

When I woke up and saw that sunlight was already shining too bright by 5:45, I went back to sleep mode. Until late in the morning.

Sunday Long Run

By 5am, my alarm clock rang. Wake up! Time for a long run.

I pressed the snooze button and slept for another 5 minutes.

Then the alarm rang again.

Another 5-minute snooze.

Then came the next alarm.

Deep thoughts. If I skip this run, I will have no other choice but skip Milo. There is just no way I can run a full marathon without this run.

Am I lazy enough to sacrifice Milo?

After a few more seconds of sleepy reasoning.. I reluctantly stood up and prepared to log a half marathon training run.

The following text messages best describe what transpired on the road.

Ayaw ko tlga tumakbo.. Ewan ko kun bket. Nun friday, tnanghali ako gsing. Sat nman, tnamad ako s sikat ng araw nun 545am. Knina nman, antok pko ng 5. Bye Milo?
Tpos un nga, pg dko tumakbo 21km ngaun.. Wala nko pagasa mtpos un 42k s milo. Aftr 5mins, dko ntiis n nde tumakbo. Gsing ako. Kso ala na kape. Prang yoko na..
Pero dpa dn pde, gus2 ko tlaga magqualify sa Milo finals. Kelangan tumakbo. Mainit tubig n lng, sugar ska konti knin. Takbo na, After 4km, sa hi-way, hirap nko.
Tinry ko lakad. Tapos takbo, tpos lakad ulit. Pero aftr 8km, suko nko.
Isip ko 10k, dko magawa marathon pa? Tpos bgla n lng bumalik sigla ng binti ko. Nafeel ko na.
 Nun nramdaman ko un sigla at tuwa ko s pagtakbo (Runner's High?), dineretso ko na gang 21km. Dpat liko nko pauwi smen, dna sna bypass (Silang Bypass Road).
Hehe. Yey! 21k. Milo, here i come. ;-)

Ratings Update

My 3-day long weekend (I filed a vacation leave on Friday to watch the NBA Finals) also gave me enough time to wrap up, finalize and fix some problems on our ratings software.

Some of the problems (or 'bugs' in software terms), further enhancements and more modifications follow:
  1. Able to show Best Times for each runner in each race distance. I believe this is a source of great information. Just how fast can a Pinoy runner finish a marathon? a 10k? a 5k? How fast do you need to be to barge in the Top 10 list of a half marathon? Etc.
  2. Able to show the Best Pace for the Top 20 Fastest Pinoy runners and also for the list of all winners. The more events a runner participates in, the more points he can get. But how fast can he really run? The answer does not depend on the ratings points, it will be based on the runner's best pace (regardless of distance category).
  3. Color coding based on gender. Female runners will be listed in PINK texts.
  4. Time and Pace alignment on the table. I thought the times and paces will be more comparable to other time/pace entries when aligned either right or centered.
  5. Race Lists. Latest events are posted first. This is to easily check which races are recently added in our ratings. 
  6. Merged runners with same first name and the like (Rey Martin Santos and Rey Santos, Ben Alejandrino and Alejandrino Ben, etc.)
  7. Fixed errors and memory leaks on the software program.
  8. Tried to use the simplest but fastest searching and sorting algorithms.
  9. A more complete Linux scripting tool to pre-process PDF race results into a valid race input file for the software program.

If you have suggestions, concerns, clarifications, comments and reactions.. Please do not hesitate to drop a comment.

Race List
RACE ID RACE VENUE DATE ORGANIZER
16 Freedom Run Greenhills, San Juan Jun 13 2010
15 Nat Geo Earth Day Run 2010 Mall Of Asia
14 Runew 2010 2010
13 Mizuno Infinity Run 2010 The Fort Apr 11 2010
12 GreenFields Sunset Run 2010 GreenFields, Laguna
11 Earth Run 2010 The Fort
10 DZMM Takbo Para sa Kalikasan Quirino Grandstand Feb 28 2010
9 Condura Run 2010 The Fort Feb 07 2010
8 Assumption Run 2010 Mall of Asia Jan 31 2010
7 Race and Shine 2009 2009
6 Quezon City International Marathon Quezon City
5 OctobeRun 2009 The Fort
4 Subic International Marathon 2009 Subic, Zambales 2009
3 Eco-Dash The Fort
2 Adidas King of the Road The Fort Oct 25 2009
1 Timex The Fort Nov 2009



Winners List by Points
RANK RUNNER AGE POINTS BEST PACE CHAMPIONSHIP TITLES
1 Mervin Guarte 16 600 2:37 o Adidas King of the Road
o OctobeRun 2009
o Quezon City International Marathon
o Condura Run 2010
o Runew 2010
o Freedom Run
2 Darwin Lim 22 538 3:14 o Earth Run 2010
3 Carlito Fantilaga 27 496 3:04 o Timex
4 Jujet De Asis 28 491 3:05 o Eco-Dash
o Nat Geo Earth Day Run 2010
5 Cresenciano Sabal 31 468 3:13 o Freedom Run
6 Alley Quisay 29 458 3:14 o DZMM Takbo Para sa Kalikasan
o GreenFields Sunset Run 2010
7 Roger Denolo 18 454 2:41 o Earth Run 2010
8 Gerald Sabal 24 425 3:08 o Race and Shine 2009
o GreenFields Sunset Run 2010
9 Michael Bacong 21 400 3:00 o Condura Run 2010
o Earth Run 2010
o GreenFields Sunset Run 2010
o Runew 2010
10 Reynaldo Delos Reyes 38 379 3:16 o Earth Run 2010
11 Regie Lumauag 35 362 3:23
12 Elmer Sabal 28 340 3:24
13 Justin Tabunda 19 317 3:06
14 Bernardo Desamito Jr. 34 304 3:13 o OctobeRun 2009
o GreenFields Sunset Run 2010
o Mizuno Infinity Run 2010
15 Crifrankreadel Indapan 24 294 3:14
16 Ferdinand Corpuz 19 281 3:36 o Runew 2010
o Freedom Run
17 Alquin Bolivar 24 280 3:15
18 Milbert Nabuab - 279 3:23 o Nat Geo Earth Day Run 2010
19 Ben Alejandrino 22 277 2:56 o Mizuno Infinity Run 2010
20 Irinio Raquin 24 245 3:18 o Nat Geo Earth Day Run 2010

Winners List by Marathon Points
RANK RUNNER AGE POINTS BEST TIME CHAMPIONSHIP TITLES
1 David K. Kipsang 27 109 2:37:50 o Condura Run 2010
2 Sammy Kiptoo - 100 2:30:10 o Quezon City International Marathon
3 Cresenciano Sabal 31 100 2:32:58
4 Chepsiror Vincent - 100 2:27:54 o Subic International Marathon 2009
5 Elmer Sabal 28 97 2:34:58
6 Samuel Tarustoo - 81 2:30:38
7 Willy Kipkemoi Rotich 13 81 2:28:14
8 Elly Bett - 64 2:31:09
9 Daniel K. Koringo - 64 2:29:57
10 Richard Mutisya 22 61 2:30:30

Winners List by Half Marathon Points
RANK RUNNER AGE POINTS BEST TIME CHAMPIONSHIP TITLES
1 Alley Quisay 29 277 1:11:43 o GreenFields Sunset Run 2010
2 Eric Panique 25 245 1:11:41 o Condura Run 2010
3 Cresenciano Sabal 31 187 1:14:48
4 Darwin Lim 22 181 1:12:57 o Earth Run 2010
5 Crifrankreadel Indapan 24 166 1:10:05
6 Reynaldo Delos Reyes 38 106 1:17:10
7 Jose Mari Javier 37 100 1:35:36 o Assumption Run 2010
8 Johnson K Tarus - 100 1:11:34 o Subic International Marathon 2009
9 Rene Desuyo 24 100 1:14:40 o Eco-Dash
10 Richard Mutisya 22 100 1:13:17 o Adidas King of the Road

Winners List by 10 Mile Points
RANK RUNNER AGE POINTS BEST TIME CHAMPIONSHIP TITLES
1 Reynaldo Delos Reyes 38 109 57:12 o Earth Run 2010
2 Allan Ballester 35 100 57:38 o Runew 2010
3 Bernardo Desamito Jr. 34 100 51:16 o OctobeRun 2009
4 Ricky Acosta - 81 1:01:28
5 Cresenciano Sabal 31 81 51:16
6 Esmeraldo Ondoy 40 81 1:01:13
7 Salvador Bolivar - 64 1:01:50
8 Jonathan Galo 37 64 1:01:31
9 Crifrankreadel Indapan 24 64 51:29
10 Darwin Lim 22 49 51:33

Winners List by 15 Km Points
RANK RUNNER AGE POINTS BEST TIME CHAMPIONSHIP TITLES
1 Reynaldo Delos Reyes 38 128 52:13
2 Eduardo Buenavista 31 100 48:58 o Mizuno Infinity Run 2010
3 Joel Caniza - 100 1:17:05 o Assumption Run 2010
4 Gerald Sabal 24 100 50:15 o Race and Shine 2009
5 Rovilson Fernandez - 81 1:19:30
6 Jessie Ano - 81 51:54
7 Alley Quisay 29 81 50:05
8 Ramoncito Domingo - 64 1:20:06
9 Edgar Taniela - 49 1:00:24
10 Herson Sy - 49 1:20:18

Winners List by 10 Km Points
RANK RUNNER AGE POINTS BEST TIME CHAMPIONSHIP TITLES
1 Jujet De Asis 28 310 32:29 o Eco-Dash
2 Elmer Sabal 28 243 33:58
3 Darwin Lim 22 227 33:56
4 Bernardo Desamito Jr. 34 200 34:04 o GreenFields Sunset Run 2010
o Mizuno Infinity Run 2010
5 Irinio Raquin 24 181 32:53 o Nat Geo Earth Day Run 2010
6 Ben Alejandrino 22 177 32:46
7 Mendel Lopez - 100 38:57 o Freedom Run
8 Ferdinand Corpuz 19 100 36:05 o Runew 2010
9 Rene Herrera 30 100 33:32 o Quezon City International Marathon
10 Ramie Lacson - 100 40:30 o Race and Shine 2009

Winners List by 5 Mile Points
RANK RUNNER AGE POINTS BEST TIME CHAMPIONSHIP TITLES

Winners List by 5 Km Points
RANK RUNNER AGE POINTS BEST TIME CHAMPIONSHIP TITLES
1 Mervin Guarte 16 600 13:05 o Adidas King of the Road
o OctobeRun 2009
o Quezon City International Marathon
o Condura Run 2010
o Runew 2010
o Freedom Run
2 Roger Denolo 18 373 13:24 o Earth Run 2010
3 Regie Lumauag 35 279 16:53
4 Gerald Sabal 24 245 15:38 o GreenFields Sunset Run 2010
5 Justin Tabunda 19 236 15:26
6 Carlito Fantilaga 27 202 15:20
7 Jujet De Asis 28 181 15:23 o Nat Geo Earth Day Run 2010
8 Rey Martin Santos 24 123 18:01
9 Art Thomas Fronda 17 121 16:41
10 Derek Amarante 18 113 15:08

Winners List by 3 Km Points
RANK RUNNER AGE POINTS BEST TIME CHAMPIONSHIP TITLES
1 Michael Bacong 21 400 9:00 o Condura Run 2010
o Earth Run 2010
o GreenFields Sunset Run 2010
o Runew 2010
2 Milbert Nabuab - 230 10:09 o Nat Geo Earth Day Run 2010
3 Carlito Fantilaga 27 213 9:15 o Timex
4 Norman Apolinar 12 116 11:47
5 Ferdinand Corpuz 19 100 10:46 o Freedom Run
6 Angelo Gonzalez - 100 11:18 o Assumption Run 2010
7 Shoniel Riego 12 100 10:07 o OctobeRun 2009
8 Roldan Verano 18 100 12:41 o Race and Shine 2009
9 Adones Lubaton 31 100 11:39 o Eco-Dash
10 Abundio Coral Jr. - 81 10:57



Winners List by First Name
NO. RUNNER AGE RACES POINTS BEST PACE
1 Aaron Vitor - [8] 4 4:19
2 Abraham Barcarse Jr 24 [3] 64 3:34
3 Abundio Coral Jr. - [15] 81 3:39
4 Adan Sapungay - [14] 1 5:06
5 Adelardo Marjes - [11] 49 3:01
6 Adjennie Rose De Los Santos - [14] 9 4:42
7 Adones Lubaton 31 [3] 100 3:53
8 Ailene Tolentino - [12] [16] 85 4:27
9 Aladin Vidad - [14] 25 4:39
10 Albert Jay Samson - [11] 1 4:09
11 Albertson Cauayon - [1] 25 3:48
12 Alejandro Magsalang 30 [13] 36 4:05
13 Alex Melly - [4] [6] 130 3:34
14 Alexander Castaneda Batino - [4] 9 3:43
15 Alexander Tubar - [15] 1 4:41
16 Alfredo Ocampo 48 [3] [11] 74 4:21
17 Allan Ballester 35 [9] [14] 136 3:29
18 Allen Mendoza 31 [5] 1 3:42
19 Alley Quisay 29 [1] [4] [9] [10] [12] [13] 458 3:14
20 Alquin Bolivar 24 [1] [2] [4] [5] [9] 280 3:15
21 Alvin Canada 29 [5] 16 3:26
22 Alvin Canapa - [12] 4 4:43
23 Anderson Baylosis - [1] 49 4:12
24 Andres Bonifacio - [15] 9 4:34
25 Andy Pope - [14] 49 3:57
26 Angelica Masalihi 12 [5] 1 4:27
27 Angelo Gonzalez - [8] 100 3:46
28 Anna Vargas 29 [3] 25 4:40
29 Anthony Welsh - [8] 81 5:03
30 Anton Amistoso - [14] 9 4:50
31 Apollo H. Briguella - [4] 9 4:34
32 Archie Rodriguez - [7] 9 5:22
33 Arnel Macabata - [8] 9 4:19
34 Art Thomas Fronda 17 [5] [12] [14] [15] 185 3:21
35 Arvin Briones - [14] 1 5:16
36 Athelreid Lopez - [8] 64 3:57
37 August Benedicto - [4] 81 3:54
38 Avelino Enrique - [7] 4 5:07
39 Aver Sister - [15] 49 4:12
40 Ayala Melanio - [1] 16 4:00
41 Ben Alejandrino 22 [6] [9] [10] [13] 277 2:56
42 Bernardita Mag-aso - [1] 1 4:08
43 Bernardo Desamito Jr. 34 [5] [6] [12] [13] 304 3:13
44 Bill Fismalis - [7] 4 5:23
45 Bobit Manzano 47 [16] 16 9:12
46 Bong Zandueta - [7] 1 5:30
47 Bryan Paje - [12] 81 4:20
48 Bumahit Dandelon - [1] 16 4:00
49 Byron Tenorio - [11] 36 4:21
50 Carlito Fantilaga 27 [1] [2] [3] [5] [9] [11] [13] [14] 496 3:04
51 Carlo Pedregosa - [4] 36 4:06
52 Carmela Sugala 12 [5] 9 4:09
53 Cary Jongko - [1] 9 4:09
54 Catherine Cruz - [16] 4 6:41
55 Cecillia Wangui - [6] 36 4:02
56 Chad Davis 40 [3] 1 4:50
57 Charles Maina - [1] [6] 164 3:38
58 Charlie Zapanta - [11] 64 3:57
59 Chepsiror Vincent - [4] 100 3:31
60 Christabel Martes 30 [2] 36 3:47
61 Christine Delfin - [16] 1 3:21
62 Christopher Claur 30 [2] 9 4:58
63 Christopher Iblan - [1] 4 4:10
64 Christopher Ulboc - [1] 100 3:17
65 Cresenciano Sabal 31 [4] [5] [6] [9] [11] [12] [16] 468 3:13
66 Crifrankreadel Indapan 24 [1] [4] [5] [9] [10] 294 3:14
67 Cristine Delfin - [14] 25 4:28
68 Daniel K. Koringo - [4] 64 3:34
69 Daniel Kipkemei - [6] 49 3:37
70 Darwin Lim 22 [2] [5] [6] [9] [11] [12] [13] [16] 538 3:14
71 David K. Kipsang 27 [4] [9] [15] 158 3:29
72 David Oting - [15] 36 4:20
73 David Verlee - [3] 16 4:15
74 Dean Dela Cruz - [8] 4 5:35
75 Denmar Zaleta 16 [16] 36 6:05
76 Dennis Dela Cruz - [11] 64 3:01
77 Derek Amarante 18 [12] [13] [14] 194 3:02
78 Dionard Bendanillo 24 [9] 1 4:21
79 Divine Grace Tapit - [11] [12] 20 4:09
80 Domingo Cabantan - [8] 81 3:53
81 Dones Melchor - [12] 1 5:06
82 Duncan Amarao 12 [5] 64 3:50
83 Ed Capulong - [16] 9 6:40
84 Edgar Taniela - [13] 49 4:02
85 Edison Madomo - [8] 16 5:16
86 Edrich Chan 25 [11] 9 4:04
87 Eduardo Buenavista 31 [13] 100 3:16
88 Edward Cabiling 15 [11] [16] 41 3:11
89 Edward Kho 36 [3] 64 4:24
90 Elly Bett - [6] 64 3:35
91 Elmer Bartolo 27 [9] 4 3:41
92 Elmer Bryan Bilangdal - [1] 1 4:34
93 Elmer Sabal 28 [6] [9] [12] [13] [15] 340 3:24
94 Emelito Brion - [8] 64 5:07
95 Emma Magango 23 [3] 25 4:10
96 Enock Rotich 22 [15] [16] 52 2:58
97 Enrique Naive - [12] 16 5:11
98 Eric Panique 25 [4] [6] [9] 245 3:24
99 Erick Jimenez - [8] 36 5:04
100 Ericson Perez - [7] 64 5:01
101 Erwin Go 39 [13] 25 3:18
102 Esmeraldo Ondoy 40 [2] [14] 106 3:50
103 Euca Bolingot - [12] 16 4:31
104 Ferdinand Corpuz 19 [11] [14] [16] 281 3:36
105 Flordeliza Donos - [1] 25 3:58
106 Francis Dimagiba 26 [16] 25 4:21
107 Francisco Tuvera - [14] 25 4:41
108 Genevieve Dela Peña - [7] 64 5:06
109 Gerald Sabal 24 [5] [7] [9] [12] [13] [15] 425 3:08
110 Gerard Reyes - [8] 9 5:59
111 Gerardo Camba 39 [16] 25 6:09
112 Gervacio Ledda 30 [13] 4 3:25
113 Gian Marco Saquilon 18 [11] 16 4:23
114 Gilbert Kipkemoi - [1] [4] 65 3:25
115 Gilbert Sarmiento 18 [13] 36 3:05
116 Glendell Tañag - [7] 49 4:16
117 Gordon Cancio - [8] 9 5:27
118 Hale Vankouahnett - [7] 4 4:45
119 Hans Santos - [7] 16 4:33
120 Hazel Madamba - [3] [7] 52 4:11
121 Heildenberg Dimaruco - [15] 4 4:34
122 Hernandito Pineda 45 [2] [13] 100 3:36
123 Hernanie C. Sore - [4] [6] 53 3:48
124 Herson Sy - [8] 49 5:22
125 Hillary Kipchumba - [4] 25 3:36
126 Hillary Kipkemb Lagat - [1] 36 3:30
127 Hiroshi Takai - [12] 36 4:47
128 Howell Ramos 32 [9] 4 4:20
129 Ian Luo - [7] 25 4:47
130 Imbodo - [3] 1 4:15
131 Irinio Raquin 24 [9] [12] [15] 245 3:18
132 Isagani Marquez 31 [10] 4 3:42
133 James Arvin Eclipse 11 [9] 9 4:18
134 James Bickelhaupt 39 [10] 1 3:46
135 James Gutierrez - [14] 4 4:54
136 Jay-r Permejo - [1] 36 4:37
137 Jaypee Coronacion 26 [11] 25 3:11
138 Jelo Pena - [15] 25 4:20
139 Jericho Ejercito - [8] 100 4:17
140 Jerome Bautista - [8] 1 6:08
141 Jerry Dela Rosa - [1] 36 3:46
142 Jessie Ano - [7] 81 3:28
143 Jesus Jeolysis Sia 9 [5] 81 3:26
144 Jhun Ayles - [12] 4 5:18
145 Jigger Santillan 21 [1] [2] 85 3:47
146 Jimmy Carpio 39 [13] 16 3:19
147 Joan Lee - [7] 36 6:37
148 Joel Bengtay - [4] 64 3:57
149 Joel Caniza - [8] 100 5:09
150 Joeri Timp - [7] 16 5:21
151 John Christoph Nayve 19 [11] 4 3:24
152 John Enriquez - [14] 16 4:43
153 John Lee - [7] 16 6:48
154 John Lozada - [7] 100 3:12
155 John Michael Mapacpac - [14] 16 4:41
156 John Versantvoort - [7] 81 5:00
157 Johnny Espana 23 [2] [5] 80 3:25
158 Johnson K Tarus - [4] 100 3:24
159 Jolly Villamor - [8] 25 5:27
160 Joma Bongcales 21 [11] 81 3:00
161 Jon-jon Rufino - [3] 4 4:48
162 Jonathan Galo 37 [7] [9] [11] 138 3:46
163 Jonathan Kiptanui - [15] 64 3:25
164 Jones Mortega - [15] 1 4:09
165 Jonhnson Kipkosgeitarus - [6] 9 3:46
166 Jose Mari Banzon - [15] 4 4:28
167 Jose Mari Javier 37 [5] [8] 101 3:49
168 Joseph Anthony Orduna 13 [3] 1 4:55
169 Joshua Ricaflanca - [14] 49 4:17
170 Josue Biscaro 31 [2] 16 4:56
171 Jowey Taguinod - [14] [15] 113 3:49
172 Jualyn Baugbog - [14] [15] 40 4:01
173 Juan Teodorico - [15] 4 4:07
174 Jucell Laya 22 [3] 49 3:49
175 Judy Joy Pasaporte - [14] 1 0:00
176 Jujet De Asis 28 [3] [5] [9] [10] [12] [13] [15] 491 3:05
177 Julian Valencia - [7] 9 4:39
178 Junby Carlos 38 [16] 16 6:33
179 June Tiria 25 [9] [11] 34 3:22
180 Juny Carreon 30 [10] 9 3:42
181 Justin Tabunda 19 [2] [9] [14] [15] [16] 317 3:06
182 Kelvin Solon 19 [2] [3] [5] 77 3:31
183 Kember Kiberess - [1] 100 3:16
184 Kevin Punzalan 18 [16] 36 4:20
185 Kimbert Sarmiento 19 [9] [14] 145 3:05
186 Larry Caldwell 54 [9] 16 4:12
187 Larry Mark P. Mendoza - [4] 16 4:23
188 Leonalyn Raterta 8 [14] [16] 68 4:59
189 Leowefred Zambrona 23 [11] 25 4:03
190 Limbo Farrabeth - [12] 1 5:26
191 Linh Ngiiyen - [7] 16 4:50
192 Lito Gernale - [13] 25 4:06
193 Luis Penid - [12] 16 4:30
194 Luisa Raterta 29 [9] [12] [13] [16] 58 4:13
195 Manny Paul Pawid - [11] 4 4:05
196 Manuel Apolinar 35 [3] 36 4:11
197 Manuel Lopez 38 [2] 4 4:08
198 Marc Alexander Altura 14 [9] 16 3:27
199 Maricel Maquilan 23 [6] [12] [13] [16] 82 4:09
200 Maricel Yambao - [3] 4 4:48
201 Mario Canja 42 [2] [7] 26 4:30
202 Mario Delgado - [1] 1 4:10
203 Mark Anthony Rodica - [14] 9 4:43
204 Mark Jerome Saquing - [15] 16 4:23
205 Mark Peralta - [7] 81 4:35
206 Mark Reyes - [1] 81 3:42
207 Mark Tieng 25 [3] 25 4:07
208 Marlo Mallorca - [1] 16 3:49
209 Marlon Bolivar 22 [2] 81 3:34
210 Marlon Servano 25 [16] 4 3:19
211 Marlou Caidoy 37 [11] 36 4:00
212 Martin Lorenzo 37 [9] 1 4:46
213 Martin Quimson - [3] 36 4:33
214 Martin Reynoso - [8] 9 5:35
215 Marvin Bragas - [1] 49 3:43
216 Mary Ann Dela Cruz - [16] 9 3:13
217 Mathan W. Bugnosen - [4] 1 4:57
218 Matheus Contieta - [15] 25 4:16
219 Matthew Anton Liwanag - [14] 36 4:25
220 Mc Neil Cruz - [16] 49 5:31
221 Melanio Ayala 36 [2] [13] 17 3:26
222 Melchor Imperio - [15] 1 4:43
223 Melody Garcia - [7] 1 6:58
224 Mendel Lopez - [16] 100 3:54
225 Mercedita Fetalvero 29 [9] 25 3:52
226 Meriam Miranda - [3] 4 4:37
227 Mervin Guarte 16 [2] [5] [6] [9] [14] [16] 600 2:37
228 Mharlo Pua 34 [2] 1 4:12
229 Michael Bacong 21 [9] [11] [12] [14] 400 3:00
230 Michael Emmanuel Tan - [7] 9 6:48
231 Micheal Nelson - [3] 25 4:36
232 Michel Dangca - [14] 16 4:49
233 Michelle De Vera 11 [3] [5] [12] [14] 70 4:07
234 Mila Paje - [14] 1 0:00
235 Milbert Nabuab - [2] [3] [12] [15] 279 3:23
236 Miles Embuedo - [3] 64 3:58
237 Miscelle Gilbuena - [12] [15] [16] 22 4:20
238 Mitch Mcgonigal - [7] 36 5:17
239 Monica Camus - [7] 1 5:11
240 Monica Torres 26 [9] [13] 5 4:14
241 Moriel Carreon - [7] 25 6:48
242 Naoki Yamane - [1] [12] [14] 49 4:33
243 Nathaniel Futalan - [1] 9 4:45
244 Neil S. Catiil - [4] 16 3:36
245 Nelbert Ducusin - [6] 81 0:00
246 Nelson Elejeran 34 [9] 49 3:06
247 Nhea Ann Barcena 28 [1] [7] [12] [15] [16] 78 3:12
248 Nickson Cuyom - [1] 81 3:18
249 Nicole Gayares 11 [3] 36 3:53
250 Nicolo Villasenor - [8] 1 5:30
251 Nikko Huelgas 18 [2] 4 4:04
252 Nikko Pascasio - [8] 36 5:22
253 Noli Llander - [3] 9 4:43
254 Norberto Sarona 38 [3] 9 4:47
255 Norman Apolinar 12 [3] [5] [7] 116 3:56
256 Norman Reyes - [1] 25 4:37
257 Orlando Dalogdog 40 [5] 4 4:14
258 Oscar Fernandez - [8] 36 5:34
259 Pacino Andaya - [16] 81 2:41
260 Paolo Gonzalez - [8] 25 5:14
261 Pat Porte - [8] 49 3:59
262 Patrick Gongob 20 [9] [16] 68 4:00
263 Peris Poywo 31 [9] 16 4:40
264 Peter Albia - [11] 1 3:39
265 Peter Kennedy 58 [9] 49 3:48
266 Pierluigi Miconi 40 [14] [16] 25 4:41
267 R Alphonsus Villanuev 17 [16] 1 6:43
268 Rafael Poliquit - [16] 81 7:19
269 Raffy Ocampo - [8] 16 5:35
270 Raian Hulleza - [16] 49 2:44
271 Raj Moreno - [8] 1 5:38
272 Ramie Lacson - [6] [7] 101 3:50
273 Ramil Tabora 32 [16] 49 4:16
274 Ramon Paulo Mata - [14] 9 4:54
275 Ramoncito Domingo - [8] 64 5:21
276 Randy Bumahit - [7] 81 3:14
277 Raphael Gonzalez - [8] 36 4:00
278 Raul Agasa 47 [11] 1 4:31
279 Raul Lamprea 27 [5] [10] [13] 56 3:22
280 Ravi Uttamchandani - [1] 9 4:09
281 Raymund Abacan - [1] 64 3:43
282 Rayzon Galdonez - [12] 25 4:30
283 Regie Lumauag 35 [1] [2] [3] [5] [6] [7] [12] [13] [15] 362 3:23
284 Rene Desuyo 24 [3] [9] [10] [13] 162 3:30
285 Rene Herrera 30 [6] [9] 125 3:22
286 Rene Villarta - [7] 1 4:48
287 Rex Macasaet 23 [3] 16 4:46
288 Rexie Ecle Gatchalian - [12] 25 4:52
289 Rey Martin Santos 24 [2] [11] [12] [14] 187 3:37
290 Reyan Aquino 28 [13] 9 3:23
291 Reyjel Paranaque 21 [9] 25 3:26
292 Reymar Delacion - [12] 1 4:50
293 Reynaldo Antoque 54 [3] 9 4:21
294 Reynaldo Delos Reyes 38 [1] [3] [5] [7] [9] [11] [13] 379 3:16
295 Reynand Novallasca - [2] 100 3:33
296 Reynante Reyes - [14] 36 4:29
297 Ricardo Jimenez - [8] 64 4:47
298 Ricardo Jonson - [1] 4 4:51
299 Richard Mutisya 22 [2] [4] [6] 161 3:29
300 Richie Rosales - [7] 49 6:34
301 Ricky Acosta - [11] 81 3:51
302 Ricky Trinidad 37 [3] 49 3:41
303 Rio Dela Cruz 27 [2] [9] 50 3:47
304 Ritchie Alava 34 [2] 9 4:05
305 Robbney Lumampao - [7] 9 5:07
306 Robeno Gamali Javier - [4] 100 3:46
307 Robert Agustin 12 [5] 25 4:03
308 Robin Sagun 12 [5] 49 3:53
309 Rodolfo Tacadino 46 [5] 4 3:46
310 Rodrigo Narod Eco 26 [9] 36 4:04
311 Rogelio Reli 29 [5] 25 3:21
312 Rogelio Samperi - [8] 25 4:17
313 Roger Denolo 18 [3] [6] [11] [12] [13] [16] 454 2:41
314 Rolando Tagacay - [8] 16 4:18
315 Roldan Verano 18 [3] [7] 200 3:13
316 Rommel Morfe 26 [3] 1 4:50
317 Ronald Carizo - [14] 4 4:50
318 Ronald Salgado 26 [1] [12] [13] [14] 135 3:45
319 Ronelo Ibutnandi - [11] 4 4:31
320 Rosario Fercol - [7] 4 6:55
321 Rovilson Fernandez - [8] 81 5:18
322 Rowell Benavidez 20 [11] [12] 72 3:47
323 Rowena Ani-pico - [1] 1 4:56
324 Rudolph Capuchino 47 [9] 64 3:47
325 Russell Ian Balagon 26 [9] 4 4:07
326 Ryan Eedion Alonzo 22 [3] [9] 13 4:13
327 Salvador Bolivar - [14] 64 3:52
328 Salvador Garin - [12] 64 3:30
329 Sammy Kiptoo - [6] 100 3:34
330 Samson Biantan 52 [16] 1 9:36
331 Samuel Magas Talento - [15] 9 3:51
332 Samuel Tarustoo - [6] 81 3:35
333 Saturnino Camangonan 50 [2] 25 3:50
334 Scott Mackinnon 28 [9] 9 4:06
335 Sean Fariolin - [7] 25 5:20
336 Serenata Saluan 17 [3] 36 3:41
337 Sherwin Zabala 30 [11] 16 4:01
338 Shinichi Taniguchi 39 [12] [16] 17 4:51
339 Shoniel Riego 12 [5] 100 3:23
340 Sixto Ducay - [6] 16 0:00
341 Sommai Sonted - [14] 25 4:30
342 Susan Chemutai 27 [9] 9 4:45
343 Susan Ferrer 51 [16] 4 4:24
344 Vanessa Bardalosa 14 [9] 1 4:22
345 Victor Reyes - [8] 49 4:58
346 Vincent Chepsiror - [1] 100 3:19
347 Warlito Dela Cruz - [12] 9 4:37
348 Willy Kipkemoi Rotich 13 [4] [9] [15] 154 3:26
349 Willy Tanui 25 [4] [9] 164 3:15
350 Wito Pangalangan - [8] 81 4:34