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 - Runner-Bloggers Christmas Get Together

Itallanni's Restaurant, Bonifacio High Street

December 15, 2008

Photos by Wilbert, Jaymie, Vimz

Running again at UP

We have been doing our speed training at ULTRA for the past couple of weeks with the Team Baldrunner. We missed running at UP Diliman so Swthrt and I decided to run there on Saturday. We woke up a little late and proceeded to UP at around 6:45am. There were only few runners doing their workouts around the academic oval probably because there will be a race the following day. There were also preparations on an activity by the UP Vanguard in front of the Oblation. Firstly, we did our warm up run followed by stretching. Our goal for the day was to run 2 rounds at a pace of 80-85 % effort (it will be around 7:00 min/k). The sun was already up by the time we finished the first round. And so, the speed endurance run turn into a tempo run after Swthrt increased pace for us to be able to accomplish our goal before it gets hot. It was a good Saturday morning run for us.

On Sunday, we went to UP for another run and also to watch friends who will be running at the UP ICTUS race. The race already started when we arrived there. We first saw Wilbert running in front of the Bahay ng Alumni on our way to Abelardo Hall where we often park our car. Afterwards, we immediately went to the Start/Finish Area to cheer on friends participating in the race. We saw Lester waiting near the chute and shortly after, Philip arrived, at the finish line then Baldrunner followed by Jonel. We also had a chat with Team Baldrunner Captain Coach Ferdie Espejo and other members of the team. Afterwards, we roam around to congratulate friends who participated. There we saw Nora with her cousin Jun and their new recruits on running. Also the running couple Vener and Christy were there. It was again another well organized race by Coach Rio.

After a brief chit-chat, we then proceeded with our workout and saw Jinoe and Que with their friends as we begun our warm up run. After we finished our goal of 30 min recovery run we returned back at the assembly area and spent some more time with other runners. It was really nice to be back at UP. We really miss its cozy atmosphere.

Photo Talks - Team BaldRunner

What’s special about Christmas

The cold morning breeze, simbang gabi, bibingka’t puto bumbong, twinkling Christmas lights, and busy people shopping and strolling at malls… These are just some of the signs of the coming of Christmas. For many of us, Christmas will always be a day worth waiting for. The fun and the joy of being with loved ones can never be equaled in our hearts. I cannot help but ask, though, why is Christmas so special?

For Christians, Christmas is the manifestation of God’s love for mankind. In John 3:16 it says, “For God so loved the world that He gave His only begotten Son, that whosoever believe Him should not perish, but have everlasting life.” In the first Christmas night the angels declared, “For unto you is born this day in the city of David a Savior, which is Christ the Lord”(Luke 2:11).

As we celebrate this year’s Christmas, let us reflect on the reasons why we celebrate the occasion. As we get busy with the “physical” preparations for the celebration, let us take time to be with the celebrant, Christ himself. As we give and receive gifts this season let us remember to thank God for His greatest gift to us.

May the joy and peace that only God can give be with you this Christmas!!!

Photo Talks - Yakult 10 Miler Race

RunUnlimited and Bro J

Photos by RunUnlimited, Vener

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

My Yakult 10-Miler recap

This year’s Yakult 10-Miler race was so far the longest and toughest race for me. After missing the 15K VSO race because of flu, I have looked forward for this race. I have joined several 5K and 10K races since I started running last May this year. And my goal was to run my first 10miler (16K) within this year… And it came to reality last Sunday at Roxas Boulevard.

Preparation
I admit that I religiously prepared for this race. I tried hard to be consistent on my running schedules and increased mileage to build up my endurance. I even tried a 16K simulation run once. It was also timely that Sir Jovie (The BaldRunner) offered a speed-training clinic for runners. Knowing that the invitation was for the hardcore runners, I tried my chance and ask him if beginners like me and Swthrt can join. And as a kind and generous person, he eventually welcome us to the training. We tried our best to be present at the sessions (Tuesdays and Fridays). We have to skip the Wednesday session because that’s the time we host a bible study at home. With the three sessions (read on my previous post) that we have attended, we really learned a lot.

The Race
We woke up at around 3:00am to get ready for the race. Ate breakfast of oatmeal and boiled eggs. One thing that I have learned in training is that you really have to eat a meal before a race especially on a longer race. I usually skip breakfast and just have a cup or two of coffee to boost me during the race. Swthrt and I were on our way to CCP complex by 4:00am. As we arrived there, we were led by other runners in their Yakult singlets to the starting area. We were able to park along the road just behind the starting area. We immediately pinned our race bibs and headed for the starting area to check in. Swthrt went with the 5K runners while I joined the 16K runners. There I saw runner-bloggers Vener(Rununlmtd) and wife Christy, Jinoe (Manokan Express), Gigi (fitmommy) and Jonel(Bugobugo85). And again after the opening ceremonies, the gun was fired and the 16k runners were off. Our route was to turn right at the Roxas Blvd and run all the way to Airport Rd where the first turn around marker was located. This was the toughest part of the route because we have to pass through 2 overpasses back and forth going to the second turn around point at Luneta near the Manila Hotel. As we made our way to Roxas Blvd., I saw Vener taking pictures and even running ahead of us to get good shots. It was as if he did not run a 42K a week ago. After turning right at Roxas Blvd., the runner-bloggers begun their move and accelerated to their own paces. Slowly and one by one they disappeared from my sight, huhuhu. And the other runners continued to pass me by. At this point I remembered Sir Jovie’s advise not to be overwhelmed by the fast runner and just continue to run my race. And so I continued on and gain back my confidence in running. The second test arose when I felt dry on my throat with just after a kilometre of running and I knew that the water stations were located at the 2.5K marker. I tried to keep a steady pace until I reached the first water station. From then on I regained strength and was able to sustain to reach the next water station to another. Another test was engaging the flyover. We have to do these four times and I’m proud to say that I was able to conquer it without walking. I did shorter and quick strides until I reached the top. I ran at a steady pace going to Baclaran. I kept on hearing in my mind Coach Espejo’s voice echoing “run on a straight line” and “land on your balls” (that is the ball of your feet). I managed to make it to the first turn around point at the Airport Road in Baclaran. And saw the runner-bloggers making there way back. There I also saw Jay (Promehteus Cometh) and Doc Joe (Looneyrunner) along the way. From this point on I ran without problems. I targeted on runners whom I can keep pace with throughout the race. I tried to increase my pace from time to time. The sight of the CCP complex on my way back gave me added strength to go on. I knew that there would only be a few more kilometres to go. There were no kilometer markers along the route and so the nike+ipod helped me determine how far I have ran. It was also a good thing that there was enough cold water at every hydration station located strategically. Marshals even handed over water in cups to runners. Because of this, I was able to try what I’ve learned in training regarding taking water and drinking it without stopping or walking. Before, I used to slow down nearing a water station and then stop to drink and then run. Now, I know the technique that would save me few seconds or even minutes of time. I continued on until the second turned around point at Luneta near the Manila Hotel where I decided to accelerate hoping to finish below 2 hrs. I was able to catch up on Doc Gigi and got to introduce myself just before reaching CCP complex. As we turn right going to the finish, the marshals were cheering on and shouting that it’s the last 500 meters to the finish line. It was an accomplishment well cherished as I saw Swthrt cheering me on at the finish line. I finished with unofficial time of 1:48: +. I thank the Lord that He gave me strength throughout the race. To God be the glory.

Swthrt’s run
Swthrt ran the 5K with pain even at the early stage of the race. She was able to finish it but was not satisfied with the result. The unresolved cause of the pain on her shin and foot still bothers her. We just hope that it’s nothing serious and that she just need to strengthen her shins and leg muscles. And have her body adapt well to running.

Recovery
I was able to do my active recovery run last Monday at the ULTRA. Another lesson learned from the two wise men (Coach Espejo and Coach Salazar) as Jonel would put it that it is better to have an active recovery than to rest in bed. This will help minimize if not eliminate the soreness of the leg muscles. I did 3 laps for warm up run and then do stretching before running 30 minutes at 70% intensity effort. That will be at least 4 min./lap according to my personal chart. It was really effective and I’m now ready to be back in training tonight at the ULTRA.

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

Singapore Marathon 08

To the Pinoy Runners at the Standard Chartered Singapore Marathon 2008

May you have a great run, free from injury and a wonderful exprience in Singapore.

God bless you!

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.

My Milo Marathon experience… Ito ang kwento ko.

It was my first time to experience the biggest and grandest marathon event in the Philippines, the National Milo Marathon in its 32nd edition. As early as Saturday, Sweetheart and I agreed to meet my cousins, Kuya Hector & Alwin to meet at Honda Cars Pasig at 4 am on race day and then proceeded to the Roxas Blvd. We were also joined by Edna, Swthrt’s officemate, who also ran the 5K. We saw the 42K runners already running along Roxas Blvd since they started at exactly 4:30am. We arrived at the race site at around 4:40 and were lucky to have parked in front of Manila Hotel. It is really an advantage to arrive early in order to choose a safer and more accessible parking area. Anyway, after getting ready to run, we proceeded to the starting area to check in. There were already a multitude of runners out there. My plan was to run easy and maintain a pace of 7:00- 7:30 min/K. I did not intend to set a new PR on this race since this will be a tune up race for my first 16K run at Yakult come Sunday. While warming up and waiting for the race to start I saw Arman, my officemate, who will be running too. The gun was fired by Mayor Alfredo Lim of Manila for the 10K runners after the opening ceremonies and few speeches from organizers and guests. I stick to my plan and was thankful that Arman decided to keep pace with me throughout the race. I appreciated it very much. It was better than running alone. At least I had someone to talk to while running. We were also running with my two cousins at the early part of the race until they started to speed up. The course was flat with one flyover to go through back and forth. The weather was great too with drizzles from time to time. There were enough water stations for the 10K event. As we were nearing the turn around point I saw Christy, Run Unlimited’s wife, already on her way back. Well, no wonder because she’s the wife of a 42K runner Vener, hahaha. Congrats Christy for a great run. Congratulations too to my classmate, Erlito who set a new PR of 56:52. Arman and I reached the finish line with an unofficial time of 1:13.

It was a good race and I was satisfied with it. Overall, my Milo experience was great! Next year, I will hope to set a new PR for my 10K or run my first marathon. See you at next year’s Milo Marathon.

Joseph, Baby, Edna, Hector

Alwyn, Baby, Edna, Hector

Baby and Edna

As for Swthrt and Edna, it was a fun run with lots of walk breaks because of the huge crowd in their 5K event. Most students from various schools just walk which made it a hard for those who really wanted to run. So after the race, ang kwento nila…. This is our first and the last Milo 5k race because next year…. They will already be running 10K, yahoo!

Speed training with the Team BaldRunner

It was a hectic day for us last Friday. Aside from Swthrt’s birthday, we also have to fetch her parents from the airport who live with her sister abroad. And yes, they are here for the Holidays. And to top it all, we joined the Team BaldRunner in their speed training clinic at the ULTRA late in the afternoon. Sir Jovie (BaldRunner) graciously offered to have Swthrt’s running form checked by the Team’s Head Coach, Captain Espejo to diagnose her recurring knee and shin pains.

We arrived at the ULTRA at around 5:30pm. We were greeted by Sir Jovie, Jonel (Bugobugo), Philip (Foreignrunner), Lester, Capt. Espejo and the rest of the elite team members. The session started with 10-15 minutes warm-up followed by stretching. By this time I realized that the stretching we did on our own was really not enough. We have learned better ways to stretch the different muscle groups of our body. Afterwards, we did specific warm-ups focusing on the leg muscles. All these were done under the supervision of Coach Espejo and Coach Salazar. After the drills, runners were divided into groups and were given their workout assignments for the day. I was asked to run with my best effort for 30 minutes. This will be my diagnostic run which I supposed, will determine the baseline for my training program. While Swthrt was asked to walk to rest her knees and shins. He was accompanied by Coach Salazar and was also given a lot of running tips.

I was introduced to running by my officemate, George who has already run several marathons. He taught me the basics in running and from time to time gives me tips to improve my performance. He also helped me prepare my race plans in all the races I joined. I always do my workouts alone and this Friday run was my first time to run in an oval track under the supervision of a running coach. It was different in the sense that I cannot take it easy on my running or even have a walk break in the whole 30 minutes that I was asked to run. As I finished each lap Coach Espejo shouted my lap time. The Coach’s daughter was also kind enough to hand me water after 15 minutes of continuous running, heating the half-point. After the workouts, we all have a good stretching. It was a great training day for Swthrt and I as we were introduced to a new form of real workout supervised by a great running coach. Welcome to the world of speed training…

Thank you very much sir Jovie and the Team Bald Runner!

The training with a coach was something new for me. Believe me, that 30 minute run was the hardest run I ever did. I didn’t want to walk because it might disappoint the coach. I run in best effort because I was told to do so. I did every instruction the coach asked me to do. I am taking the training seriously. As I look back, I gained more because I obeyed every word that the coach, an expert in such a field asked from me. In our spiritual walk, we gain knowledge and wisdom because of obeying God. Are we considering God as the Coach of our life? And that we will do every thing He asked us to do. Now I know why I continue to fail in most areas of my life’s journey, because I did not hear the voice of my life’s coach, Jesus. I often do things in my way (which most of the time the wrong way) and in the end failed miserably. How about you? Who’s voice do you listen to? Are you willing to obey Him now?