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Running For Nothing

running for nothing

Photograph for illustration

As my friend Roger Weber started the 2006 Chicago Marathon, he noticed something on the ground. It was a runner’s chip – the device each runner puts on his or her shoe to record progress at various timing stations during the race. Apparently, one poor runner would be traversing the next 26.2 mile on foot with nothing to show on it.

Officially, that runner did not run the race. There would be no record of his participation. Even if he had finished the race in record time, it wouldn’t have mattered. The folks who organize the race set the rules, and no matter how well someone runs, if the officials say the runner doesn’t qualify, that’s the way it is.

In one sense, that’s also the way it is with all of us. We can run what appears to be a good race by doing good things for others and obeying lots of rules. But when we arrive at the final checkpoint – HEAVEN – and haven’t made sure our name is recorded in the Lamb’s Book of Life by putting our faith in Jesus as our Savior, we’re disqualified to enter.

Jesus said, “ I am the way, the truth, and the life. No one comes to the Father except through Me” (John 14:6). Do you trust in Jesus? If not, you’re running for nothing. – Dave Branon

Nor is there salvation in any other, for there is no other name under heaven given among men by which we must be saved. – Acts 4:12

It’s not what I achieve that qualifies,

It matters not if I gain wealth or fame;

The only thing I must be certain of

Is “Have I put my trust in His Son’s name? “ – Hess

If we could earn our salvation, Christ would not have died to provide it.

From: July – December Our Daily Bread

The First Attempt. .

Bataan Death March 102km Fun Run =)

To run or not to run? That is the question :)

One goal. One route. One distance. But different story and experiences. The longest and craziest route I’ve ever ran. . My first attempt,  my experience and a short story to share.

Gun Start

March 3, 2012 – Mariveles, Bataan 22:15hrs

While the others busy for photo ops and chit chats, I was quietly isolated to do my own rituals. Then I heard the gun fire,  that was

the time I jogged at last pack and started the journey.

km 0 – km 7 (making my own strategy)

I followed to my cousin Jerome Lagumbay (who finished 10th) until we passed to km 7. From there I let him go and never followed or seen him on the route again. Strategy success! Survived on that hilly part.

km 8 – km 50 (struggled to reach at 50)

Run. Walk. Run. Stop & Chit Chat. Laugh. Smile. Hand signs like good, ok, wave. Greetings. Hydrate. Ate bars. And due to pain, I changed from brooks to nike LG2 shoes. Until I reached the point my pace become slower and slower, turns into jogging, then walking slower and slower. Until I found myself lying and sleeping on the waiting shed.

Decision Making

at 50km post. . from km 45 took 1hr before I reached km 50. . :P


At last I reached at km50. I wait for our support to came back and took a photos on km50 post =). So happy but really really tired. Iremoved compression sleeve, even my back up compression calves. Before our support to leave I asked 2 fudgee bars (baon) and refilled my hydration belt. I use a lot of linament (omega sports) to massage my painful quads and calves. While time is passing and last pack runners are arriving, I’m still on the moment of decision making whether to continue or stop the journey. Words of encouragement came from my friends and other running groups/support. At 6:30AM (based on my watch), I decided to continue and started the 2nd half of the course.

km60 – km83 (Second wind)

Photo taken by TKR

On the second half, the things I have was 2 fudgee bars, 2 hydration bottle (water+gatorade) and a powerful weapon (PRAYER). Before our support leave me, we agreed to meet at km60, additional 5km compare what we did on the first half. Then I started to jog, the strategy I’ve done was as usual, Run-Walk-run. But my target was to reach at km60 in one hour to meet our support. Everytime I saw a runner in front of me, I tried to passed them running 6.0 to 6.30 pace until I reached at km60. No support waiting, so I continue running with the same speed and strategy then updating them where am I.

Dinalupihan, oh yes, the longest and straight route. One of the best part, a test for mental toughness specially when you are running alone and for endurance running under the heat of the sun. I survived through the help of other support and buying fresh “buko juice” and  water. Approaching km81 or 82 near the gasoline station, I stopped and hold my shaking quads then suddenly kneel downed just like I was collapsed but quickly recover to continue running. That time one lady approached me to give a cold bath towel and a gatorade. Before I crossed to km82, some support crew gave me foods (2 pcs of banana, I ate only 1) and another cold sponge bath, wow so refreshing. Then I continue to jogged/walked til I reached km83. From there other support crews shared their supplies and point the direction, so blessed.

km83 – 87 (kwentuhan pace)


With other wasak runner, we walk and calculating our arrival if we continue walking. When we reached to km 86 or 87 I saw my support and my cousin enjoying the rides lol. I let the others continue walking while I stopped, ate egg, cold bath, massage and change shoes.

With The Support Crew =)

km87- km102 (third wind? and the final HATAW)

Tsinelas Runner =)

On the first 2 kilometer after I saw our support, I used slippers to continue, then I decided to used brooks again for final HATAW, I told them to meet me every 2km to guide me where to go. They are still energetic that give boost to me. They also updated me how many runners ahead of me, they cheer for me and encourage to overtake them. Wow, just like I’m looking for podium hahaha. . and yes I did it. From the last check point, the guy told me Im on rank 78 but I finished at rank 68. WOHOOO. . SUCCESS!

Thank you, Lord for the strength you gave on us. We are Survivor!

Good/Bad things happen:

1. I dont suffer blister, what’s the secret?

Customized socks! =)

2. I dont actually suffer cramps, but warning of cramps occurred during my last 10-15meters away from the finish line. Toinkz sisirain pa moment =)

3. I learned a lot on this attempt. First do not race on the mountain a week before BDM. *quads suffered a lot*

4. Got a problem where to put the trophy (replica of BDM 102 kilometer post) hahaha.

5. Very thankful to all support crew who supported me while our crew is not around.

6. Of course our VERY own God-fearing, vegetarian support crews Mr.  and Mrs. Torres and their daughter, Jed (driver/photographer) and Cousin’s gf. THANK YOU.

7. To our financier. Thank You So Much!
8. To our friends & relatives who believed and supported us. Thank You!

9. Thanks to BR Jovie Narcise for accepting our application to join.

10. To my fiancee, though not physically present. Thank you for prayers.

ABOVE ALL TO OUR MIGHTY GOD. . THANK YOU FOR THE STRENGTH AND CARE.

December is coming! !

Corregidor International Half Marathon

December is coming, and yes Corregidor International Half Marathon is one of my awaited event for this year since I experienced and enjoyed it last year. A dual purpose event, a great chance to had a vacation (visited historical site) and joined on this event, that was the reason why I joined at Corregidor International Half Marathon.

Toured around the island, met new friends and of course I enjoyed running on historical island. Took pictures and video while running was a great experience too =). My personal record on this event was 3:02:42, a personal best or worst? I just enjoyed the tour with my own feet (there’s a tour package). Though I experienced cramps on last kilometer still manage to finish the course.

After that great experience, I promised to myself that I will join again not to took videos nor pictures but to race it for another experience, lung busting run. But unfortunately, it doesn’t fit to my schedule. OH well, there always be a next time and looking forward on it :)

Video and some pictures =)

Video Here: Corregidor International Half Marathon Footage

12 Minute Strength Workout for Distance Runners

Strength training? – Who needs it! Wouldn’t you rather be running, especially when time is short? Of course you would, but you really do need that strength training. Whole body strength training will improve your injury resistance, muscle balance, running economy and overall fitness. Strength training doesn’t need to take up a lot of your valuable running time. Here is a super quick 12 minute whole body strength workout for distance runners that will at least maintain, if not slightly improve your running strength with a minimal time commitment.

Stride Ups

  • Stand in front of a bench or step that is 18 to 24 inches high. Contract your abdominal muscles to stabilize your trunk and spine.

  • Place your right foot flat on the bench. Keep your left foot on the ground. With most of your weight centered over the heel of your right foot (the one on the bench), forcefully push off with your right foot and drive the knee of your left leg upward as in a running stride. Keeping the weight towards the heel of your right foot slowly step down with your left foot until your left foot just brushes the floor.

  • Keep repeating this motion for one minute. Then switch legs and repeat for one more minute.

Push Ups

  • Begin face down on the ground with your upper body supported by your hands and extended arms. Your lower body is supported on your toes.

  • Don’t arch or sway your back. Your hands and arms should be about shoulder width apart.

  • Slowly lower your upper body until your chest nearly touches the ground.

  • Push yourself back up to your starting position.

  • Keep going for 2 minutes

One Leg Squat to Stride Up

  • Stand with your feet approximately 12 inches apart.

  • Contract your abdominal muscles to stabilize your trunk and spine.

  • With most of your weight supported over the heel of your right foot, go into a one leg squat position by dropping your right hip and bending your right knee. At the same time pick up your left foot and drive it behind your body much like a running stride.

  • Now push off with your right foot and drive the knee of your left leg upward as in a running stride. Keeping your weight towards the heel of your right foot return to the one leg squat position with your left foot driven behind your body. Keep following that motion for 1 minute.

  • Switch leg positions and repeat for another minute.

  • Don’t allow the knee of your squatting leg to extend in front of your toes.

The Basic Plank

  • Position yourself on the ground in a prone position with your body supported by your elbows and your toes.

  • Keep your body very straight with your pelvis tucked in so that your hips are pressed forward.

  • Hold this position for two minutes.

Calf Raise Stride

  • Stand on the edge of a bench or step with the ball of your right foot on the edge of the bench and your right heel extending off and dropping below the level of the bench. Hold your left foot and leg loosely off the bench with a bent knee. Contract your abdominal muscles to stabilize your trunk and spine.

  • Bend your right knee to about a 75 to 90 degree angle.

  • Starting with your right leg bent, rise up on the toes of your right foot as far as possible and straighten your right knee. At the same time drive your left knee up as in a running stride.

  • Now return to your starting position by dropping your right heel back below the level of the bench, dropping your right hip so your right knee is bent 75 to 90 degrees and dropping your left knee. All three of those motions should take place simultaneously.

  • Perform 1 minute of exercise using your right leg and then do 1 more minute with your left leg.

Pull Ups

  • Grab a bar or branch with an open grip (palms facing away from your body).

  • Pull yourself up until your chin is just above the level of the bar or branch.

  • Focus on squeezing your shoulder blades together and pulling with your upper back.

  • Slowly return to your starting position.

  • Be sure the structure you use for this exercise is sturdy enough to support your weight.

  • Use whatever structure you can in the area. In these photos a deck facing is used. Be sure to test the structure for sufficient strength.

  • Perform 2 minutes of pull ups. You may need to take very short breaks for recovery during your two minute routine until you build up sufficient strength.

Source: Running Planet

Top Ten Ways to Run Forever Young

Many athletes age quickly. Some elite gymnasts are finished in their early 20’s. Football, baseball, basketball and hockey players rarely compete past their 30’s. That brings me to one more reason to love the sport of distance running. Distance runners routinely maintain high levels of fitness and performance well into their 60’s or even later. Many distance runners don’t even hit their peak until their mid to late 30’s. While distance runners can continue to run at extraordinary levels as they age, there are some inevitable physical declines that take place. Nearly all aging athletes suffer from some level of decreasing muscle fiber numbers, muscle fiber size, VO2 max, neuromuscular efficiency and proprioception. While you can’t stop the effects of aging you can take steps to slow down the process keeping you fit, fast and strong. Here are our top ten ways to run forever young.

Cut Yourself Some Slack

As a young runner you are or were probably very hard on yourself. You may have become frustrated and disappointed when you had a bad run or race. You might have beat yourself up if you failed to PR. That type of negative energy is never good, but it can be especially destructive for a masters runner. You’ve run hard for many years. Now it’s time to cut yourself some slack. Always keep a good, positive attitude about your running and racing. Understand that although your days of PR’s may be over you are a more complete and mature runner. Use that to your advantage and run smart with lots of positive energy. Focus on the fun and spiritual aspects of running and quit being a results orientated runner.

Speed is a Big Need

To ward off some of the neurological and strength declines associated with aging you need to challenge your mind and muscles with speed training. Yep, I know you also need speed training when you’re young, but as you age you need it for a new reason. You need it to slow down or stop that decline in muscle fiber size and numbers. Speed training will also help avoid decreases in your sensitivity to nerve impulses or neuromuscular conditioning. So keep doing those weekly speed sessions.

Reinforce the Foundation

Most stride breakdowns begin at your core. Your hips, abs and back are where everything originates. Keep your core strong with core strength training exercises. A strong body is nothing without a strong foundation.

Extreme Extremities

Your core isn’t the only part of your body that need to stay strong. Your all important lower body muscles and to a slightly lesser extent, your upper body muscles need to maintain their strength and power. You need extreme extremities. Do both lower and upper body strength training twice per week to maintain strength, power, speed, elasticity and injury resistance.

Pay Attention

Your mother isn’t the only one that always knows best, your body also knows best. Many young runners tend to ignore the pain and fatigue signals their bodies are sending them. They are a bit more bullet proof at that age and can sometimes get away with that. As you move towards the masters side of running it becomes more important to listen to your body. Any chronic fatigue or pain means you should back off on mileage, intensity or both until you are feeling strong again.

Mind Your P’s and Q’s

Your P’s and Q’s become more important as you age. What are your P’s and Q’s? Its Purpose, Quantity and Quality. This is really a fancy was of saying you should avoid junk miles. Always have a purpose for your run, focus on quality running and only put in as much quantity as necessary to meet your running goal. You’ve put in thousands of miles composed of millions of strides over the years. All those strides eventually take their toll in even the most fit and efficient runners. Reduce additional stress by avoiding junk miles.

Stride For Perfection

You really can’t do much about the unavoidable reduction in your VO2 max. That means that your ability to produce running power, speed and stamina is going to drop. Can you do anything about that? You sure can! There have been many studies and investigations that have shown that if two runners with identical VO2 max levels were to complete, the athlete with the most efficient stride will win. That is because a more efficient runner is able to run with less effort, at a lower percentage of VO2 max, at similar speed. So, you should stride for perfection. Improve your stride efficiency and you can ward off some or all of the effects of a reduced VO2 max. Strength training, plyometrics, speed training, barefoot running and a focus on proper running mechanics can all make you a more efficient runner.

Better Balance

Balance and proprioception, or a feel for where and what all your body parts are doing at a given time, are critical for running performance. They are also an area that tends to suffer as your grow older. Just as you train your muscles, you can train your balance and proprioception. The best way to train your balance is to challenge it. Do a lot of uni-lateral or one leg exercises as well as a series of exercises using a Bosu or balance ball. Balance increases are an obvious benefit of balance training but it will also improve your proprioceptive abilities and neuromuscular conditioning.

Holy Holistic

One of the great things about aging is your increase in wisdom. Use that wisdom in your running life by becoming a more holistic and spiritual runner. Focus on the joy of running, the mental aspects of running and the spiritual side of running, rather than being a slave to your running watch. You will be a more complete and contented runner.

Holiday Road

When I was a young runner I hated taking any time off. I always felt like I was losing ground. Plus, I loved running so much I felt like a part of my day was missing. Now as an older and wiser runner I know the value of a holiday. A more mature body with lots of miles on it needs more frequent breaks. Give yourself a break and take a planned holiday. It doesn’t need to be long. Maybe as short as a couple of days or as long as a couple of weeks. Give your body and mind the time it needs to recover and recuperate. They both will come back stronger than ever.

Source: Running Planet

Top Ten Ways to Run a Really Lousy Race

Start out too fast

If you want to end up with legs like spaghetti noodles and crawl across the finish line you should run as hard as you can at the start of your race. You will look great at the beginning and like a jester at the end.

Show up late

There is nothing like getting to the starting line seconds before the gun goes off. You won’t have time to warm up so your muscles will be tight and slow. Who knows, you may even injure yourself.

Over Dress

Make sure you are warm and toasty at the starting line. That will almost guarantee that you will become over-heated and possibly dehydrated later in the race. This is an excellent way to set a new personal worst.

Eat a huge meal before your race

It is always nice to have a stuffed and bloated stomach during a big race. All that food and drink shoshing around in there is bound to bring about some nice gastrointestinal upsets. A top notch case of runners trots should add to your finishing time. Puking at the finish line will also make for a good photo op.

Ignore line up protocol

If you are a fast runner, line up in back. That way you will be able to waste time and effort in trying to get past the slower runners. If you are a slower runner, line up with your toes on the starting line. The starting surge will pull you along at a pace that is too fast. You should crash and burn nicely later in the race.

Don’t taper before your race

Make sure you do a really long and hard run the day before your race. You muscles will be shredded like spaghetti squash. You will have a hard time finishing much less running well.

Start the race dehydrated

Don’t drink anything the day before your race. If you are in a state of dehydration you are sure to be moving in slow motion. Another good way to insure a bad day.

Eat a high protein, low carbohydrate diet

Stay away from carbohydrates. The only thing that carbs do is supply you with a sure flow of high grade energy. Who needs energy when you are running long distances at a high speed?

Drink lots and lots of plain water during your marathon

Don’t use electrolyte replacing sports drinks. The plain water will decrease the sodium balance in your blood and you will become hyponatremic. You will become nauseous, confused, stumble around like a drunk and most likely give the paramedics something to do. This is one of the best ways to ruin your marathon experience.

Over Train

Don’t take any breaks during your training. Run hard and long every day. Make sure your muscles are always fatigued. Heavy legs, elevated heart rate, frequent illness, burn out and decreased performance will make it easy to run your worst race ever.

Source :  Running Planet

Mt. Pinatubo

Ang Hamon Sa Tugaygayan Ng Bundok Pinatubo

Mt. Pinatubo Trail Challenge

Narito ang pagsasalaysay ng mga naganap sa aking unang pagsabak sa “ultra race”

Ang Pagdayo

Kasama ang mga ka-grupong sina Coach Ronnel, ang Alamat na si Ka Totoy at ang aking pinsan na si Jerome nagtungo kami at dumayo sa Barangay Juliana Capas, Tarlac upang lumahok sa patakbo ni Sir Jovie Narcise, ang “2nd Mt. Pinatubo 50K Trail Challenge”. nakarating kami sa lugar ng bandang ala-dos ng umaga at kami’y umidlip habang hinihintay magsimula ang pagrehistro sa mga lalahok. Dumating ang oras at nakapagrehistro ako sa numerong 537. Naghanda na kami sa nalalapit na pagsisimula ng karera. Simula ng Karera Kasama ang aking pinsan kami ay naghintay sa kalagitnaan ng ibang mananakbong kalahok. Ang iba’y ay nagpapakuha ng larawan,ang iba’y nagdarasal at ang iba’y tahimik lamang. Samantalang ako’y tumahimik panandalian at nagbigkas ng dasal. At Pagkatapos ang ilang paalala sa pamumuno ni Sir Jovie, ibinigay nya na ang hudyat ng pagsisimula ng karera. Nagsitakbuhan na ang lahat habang may kadiliman pa ang paligid.

Kuha Sa Panimulang Linya

Coach Ronnel, Totoy ang Alamat ng Samat at AKo

1 – 9 Kilometro

Pagkatapos ng unang pagtawid ng ilog, pagtakbo sa buhanginan ang agad na sumubok sa akin. Kahit malakas pa dahil unang kilometro pa lamang, ramdam ko agad ang panghihina, sa kadahilanang doble ang lakas na kelangang gamitin dahil sa paglubog ng aking mga paa sa bawat paghakbang. Ilang sandali pa, pagdating sa ikalawang kilometro di ko na matiis ang buhangin na pumasok sa aking sapatos at kelangan ng tanggalin, kaya’t hinubad ko ito at hinugasan panandalian ngunit sa haba ng buhanginang dinadaanan ninais ko na lang munang bitbitin ang aking sapatos at nagpasimulang tumakbo ng nakayapak at mahigit sa dalawang kilometro din ang aking natakbo bago muling isuot ang sapatos sa kadahilanang lumalaki at tumutulis na ang mga batong naapakan :). Makalipas ang isang oras at tatlong minuto, narating namin ang unang aid station. Sa station kumain ako ng nilagang saging at uminom ng tubig.

Ang Daang Mabato

Malakas na agos at Mabatong Daan

9 – 18 Kilometro

Nagpatuloy kami sa pagtakbo upang makarating sa aming hinahangad na makita. Sa di ko mabilang kung pang-ilang ilog na un, ang natatandaan ko lang ay sadyang malakas ang agos ng maputik na tubig sa parteng iyon at kasama pa ang gumugulong na bato kung saan tinamaan pa ako ngunit di yun sapat upang mapasuko ako. Bagamat naiiwan na ako ng aking kasama, nagawa ko pang kumuha ng ilang larawan. Aming nakasabay ang dalawang bata na mangunguha raw ng saging, ang nakatawag pansin sa akin ay ang pagsalubong nila sa malakas na agos, tumatakbo rin ngunit pawang nakayapak sa kabila ng naglalakihang batong aming dinaraanan. Bago pa makarating sa ikalawang Aid Station, makailang ulit pa akong naghubad ng sapatos upang tanggalin ang mga bato at buhangin na nakapasok. Dahil sa naglalakihang bato na ang aking natatanaw, naalala ko ang babala sa akin at inisip ko na magpalit pagdating sa ikalawang istasyon. Di nagtagal ay natanaw na namin mula sa kalyuan ang ikalawang istasyon at sa puntong yaon, nagpasimula kaming magmadali upang makapagpalit agad, ngunit pag dating doon ay agad ko lamang hinugasan ang aking sapatos, uminom, kumain, nagpahinga at ilang sandali pa ay nagpatuloy na kaming muli sa aming pagtakbo.

Nagpatuloy kami sa aming pagtakbo paakyat ng bulkan, sadyang may kahirapan para sa akin lalo pa’t walang ensayo sa pagtakbo at kulang sa kaalaman sa pag akyat. Ngunit ganun pa man nagawa pa ring makarating sa paroroonan.

Paraan ng paghugas ng sapatos

Ginamit ko sa pagtakbo

Mt. Pinatubo Crater Lake (ika-25 Kilometro)

At sa wakas nakarating ako sa ika-dalawamput limang kilometro kung saan ako’y nakapagpahinga ng may katagalan. Mahigit tatlumpong minuto bago ako natauhan na ang pakay ko pala ay kumarera. Ngunit sa loob ng oras na yun ay aking nasamantala ang kagandahan ng kalikasan kayat bagamat may kahirapan masarap naman ang pakiramdam sa tanawing natanaw, sa sariwang hangin na nalanghap at ang walang kapalit na kasiyahan, dahil doon palang nakamit ko na ang tagumpay. Di ko nagawang maligo sa crater dahil ang sabi malalim daw, di naman ako manlalangoy.

Ito ang nangyari ng maakyat ko ang Bundok pagkatapos ng apat na oras na pagtakbo

Ang Pagbaba Mula Sa Taluktok Ng Bundok

Sa kadahilanang di ako nakaligo sa lawa, naisipan ko na lang lumubog sa bawat malinis na ilog na aking madaanan at sinasabayan ko na rin ng pagkuha ng mga larawan.  Sa aking pagbaba ay medyo naging mabilis, dahil sadyang mabato nariyan na ang madulas at matalisod, at sa kabutihang palad wala namang sugat na iniwan ang karerang ito sa aking katawan. Narating ko ang unang station pagbaba at nagtagal lamang ako ng mahigit 2 minuto upang magsalin ng tubig, kunin ang natirang, kumain ng asin (anim na kapsul) at muling naghugas ng sapatos. Habang pababa malakas pa rin ang agos ngunit tumitindi ang init. May pagkakataong natitigilan ako at natutulala lalo pa’t wala akong masilayang mananakbo sa aking harapan maging sa likuran. Sa aking pagtakbo na tanya kong kayang tapusin ng pito’t kalahating oras hanggang walong oras ngunit pagdating sa huling istasyon pabalik, nagsimula ang pagdurusa, bagama’t malakas nanghina agad sa kadahilanang natuyo na ang buhanginang aming dinaanan nung una, kaya mas malalim ang paglubog ng aking mga paa sa tuwing tinatangka kong tumakbo maging sa aking paglalakad. Mula sa huling istasyon mahigit isang kilometro lamang sa kabuuhang walong natitirang kilometro ang aking natakbo at karamihan ay pawang paglalakad na lamang kung saan napahaba ang oras ko at nabigo sa inaasahang pagtapos ng karera. Gayun pa man, masaya ako sa naging mga karanasan ko sa paligsahang ito.  Ako ay nakatapos sa oras na Walo, Limangpu’t Pitong minuto at Labing Limang segundo (8:57:15) at nakuha ko ang ikalabing walong pwesto (18/57 Finisher).

Medalya Pagkatapos Ng Takbo

Pagtatapos

Ito na ang pinakamalayong distansyang akin ng natapos. Nagagalak ako at nakalahok at nakatapos sa paligsahan ng pagtakbo sa Bundok Ng Pinatubo. Maraming salamat sa aking mga nakasama, kaibigan, nakilala sa pagtahak sa lahar, sa batuhan at sa pasimuno sa patakbong ito. Sana’y maulit muli.

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