Happy Birthday Swthrt! I love you!
What a great birthday run yesterday!
Congratulation for setting a new PR on 21k at BGC Run!
Monday, November 29, 2010
Friday, November 26, 2010
Surviving the 32K Challenge, Run United 2
Running the 32k Run United 2 of the Runrio Trilogy was probably our longest distance raced before the year ends. Swthrt and I have opted to downgrade our run to 21k in the coming QCIM because of inadequate training preparations for a full marathon. I believe “a good soldier must know how to fight his battle, and win.” After finishing two marathons, I have learned pretty much and treat the distance with respect and run the race with pride and integrity. Running this 32K race will give us a clear view of our present fitness level. Though we are quite confident that we can finish the race, we wanted to know what things to be improved. This we hope will guide us in our preparation for the upcoming marathon races, among them the Condura Run 2011 which promises to be exciting and challenging race.
The preparation
Running during weekends at UPD and at our village on weekdays (if our schedules allow us) was the only preparation we had for this race. We only have at least 2 long runs of 20K with a couple of hill training sessions along the UP’s Heartbreak hill was our confidence booster. Other than that we only had 10K or 5K runs.
The race
Swthrt and I made sure that we had a good warm up and stretching before the race. To be able to do this, we arrived early at the venue at around 3:30am and were able to get a good parking space. After the warm up and stretching we proceeded at the starting line and met friends who will also be running the 32K distance category. We were able to have a short chat with wayne, nora, jonas and jonel. Though we planned this race to be sort of a long run, our secret (now revealed) target goal was 4 hours. With the race starting on time, we headed for a slow start. The first five kilometers was always the hardest part for us in every race. Though the good warm up run earlier helped, we struggled at the early stage of the run. Once we got our momentum, we picked up the pace hoping to maintain a 7 min pace. The first 10 K was timed at 1:12:44. In the next 10K we even got slower with a lap time of 1:19:20. At this point we were certain that this will be a hard and long race for us. For the last 10K, we ran it at 1:30:43 which really way below our target pace of 7min/K. For the remaining 2K, it was a run and more walk pace that gave us a finish time of 4:21:05. Though it turned out to be a harder race than we thought, we enjoyed the race (except for the aches and pains brought about by blisters, impending leg cramps and stiff toes).
As always, Runrio or Coach Rio dela Cruz did a great job in providing the needs of runners from their hydrations (long table of water and powerade) to their safety on the road. Marshalls were all over providing accurate directional instructions. We even heard some of them shouting words of encouragements to runners.
Lessons learned
Though we have heard these a lot of times in lectures/seminars in running or read it in many running magazines, we always neglect on doing core strengthening exercises that would develop our core muscles. The lower back pains we are experiencing were a proof of it. Consistency in training should always be upheld. Most of the time our training runs are concentrated on weekends. Weekday runs are an on-and-off -thing. Speed trainings should also be incorporated in the training program if you want to have a better finish time. With all these in mind, we hope to have a better training program in preparation for the coming challenges in the 2011 running year. That includes completing at least two full marathons (Condura 2011 and the 3rd QCIM).
The preparation
Running during weekends at UPD and at our village on weekdays (if our schedules allow us) was the only preparation we had for this race. We only have at least 2 long runs of 20K with a couple of hill training sessions along the UP’s Heartbreak hill was our confidence booster. Other than that we only had 10K or 5K runs.
The race
Swthrt and I made sure that we had a good warm up and stretching before the race. To be able to do this, we arrived early at the venue at around 3:30am and were able to get a good parking space. After the warm up and stretching we proceeded at the starting line and met friends who will also be running the 32K distance category. We were able to have a short chat with wayne, nora, jonas and jonel. Though we planned this race to be sort of a long run, our secret (now revealed) target goal was 4 hours. With the race starting on time, we headed for a slow start. The first five kilometers was always the hardest part for us in every race. Though the good warm up run earlier helped, we struggled at the early stage of the run. Once we got our momentum, we picked up the pace hoping to maintain a 7 min pace. The first 10 K was timed at 1:12:44. In the next 10K we even got slower with a lap time of 1:19:20. At this point we were certain that this will be a hard and long race for us. For the last 10K, we ran it at 1:30:43 which really way below our target pace of 7min/K. For the remaining 2K, it was a run and more walk pace that gave us a finish time of 4:21:05. Though it turned out to be a harder race than we thought, we enjoyed the race (except for the aches and pains brought about by blisters, impending leg cramps and stiff toes).
As always, Runrio or Coach Rio dela Cruz did a great job in providing the needs of runners from their hydrations (long table of water and powerade) to their safety on the road. Marshalls were all over providing accurate directional instructions. We even heard some of them shouting words of encouragements to runners.
Lessons learned
Though we have heard these a lot of times in lectures/seminars in running or read it in many running magazines, we always neglect on doing core strengthening exercises that would develop our core muscles. The lower back pains we are experiencing were a proof of it. Consistency in training should always be upheld. Most of the time our training runs are concentrated on weekends. Weekday runs are an on-and-off -thing. Speed trainings should also be incorporated in the training program if you want to have a better finish time. With all these in mind, we hope to have a better training program in preparation for the coming challenges in the 2011 running year. That includes completing at least two full marathons (Condura 2011 and the 3rd QCIM).
BLUE SKIES
“I lift up my eyes to the hills—where does my help come from? Psalm 121:1
There is nothing like going to an athletic event outside under with Blue Skies. In North Carolina we call them Carolina Blue Skies. I guess that is what most UNC fans think. When I think of blue sky, I think of the verse that says, “I lift up my eyes to the hills—where does my help come from?” (Psalm 121:1).
There is nothing like going to an athletic event outside under with Blue Skies. In North Carolina we call them Carolina Blue Skies. I guess that is what most UNC fans think. When I think of blue sky, I think of the verse that says, “I lift up my eyes to the hills—where does my help come from?” (Psalm 121:1).
I am amazed at how a blue sky can set the mood for how someone feels. Those cloudy, rainy days may be a little discouraging or make our spirit feel down, but again remember to lift up your eyes. It does not matter if the sun is shining outside or not, the key is the Son shining inside. As we follow athletics, we will sometimes be up and sometimes be down because of wins and losses. But look up—maybe at a Carolina Blue Sky day or a Blue Sky wherever you live—and let that help you remember that your help comes from our Lord and Savior Jesus Christ.
—Robert Walker
Wednesday, November 24, 2010
Green light to Run
One reason why I turned into running as a form of exercise is that, I was previously diagnosed of having ischemic heart problem. This is due to a very high cholesterol level which may cause blockage in my arteries. Another cause could be my sedentary lifestyle. Though I sometimes do field work, I spent most of my work in front of the computer. Since I started running in 2008, there were some changes in my daily routine. Physically, I have reduced in weight and inches in my waistline especially in the early stages of my running experience where I peak on my trainings. I made significant increase in my HDL (good cholesterol level) and lowered the bad ones. But recently, I experienced some heart palpitations and easily get tired again. This sent alarming signals which push me to visit a cardiologist. Laboratory test have been made to set a new baseline data and my doctor recommended me for a complete work-up to assess my heart condition. This includes ECG, 2D echo and stress test.
Stress Test result:
The results indicated a high cholesterol level, high triglycerides and even though my good cholesterol was high, it was not enough to counter the bad ones. It’s a good thing I’m not diabetic. I still need to watch on my diet. I was guilty of indulging into fatty foods having a very bad justification of “I’ll burn them in running anyway”. 2D echo gave a good result but the stress test had otherwise. The stress test result was that I had an inducible ischemia. This worries me as I might not be able to do again strenuous exercises such as running. The good thing was that my doctor did not agree on the findings. According to her, she cannot fully commit that there was abnormality based on her own interpretation of the tracing (graph). For her, it could be an equivocal finding and further test should be done.
To validate this, she recommended me for another stress test with sestamibi (Myocardial Perfusion Imaging) at the nuclear medicine department. Sestamibi was a radioactive substance to be injected in my blood which allowed the doctors to trace oxygen flow in my heart through a scanning machine. This may be likened to an MRI. I was scanned at rest, and right after a treadmill workout, I did the stress condition. The result was I have a normal myocardial perfusion imaging and a good cardio respiratory fitness. No scintigraphic evidence of inducible ischemia.
Myocardial Perfusion Imaging Result:
.
God is great, God is good! I praise Him for restoring my health and giving me a good heart (literally). So with all the results in, my doctor and I will only be working now on lowering the bad cholesterols. And with Christmas just around the corner, I remind every runner to better watch out your diet with all the merry-makings and mega-loading meals serve at every party you attend and keep on running! God bless!
Friday, November 19, 2010
32-21-21
32-21-21 is not my vital statistics but the kilometer distance we are set to run in three weekend races. Starting this Sunday, Swthrt and I are set to take on the 32K challenge on Run United 2. This will be our longest run since the Rexona Run 2010 where we joined in the 21K category. On November 28, it will be a birthday run for Swthrt, a 21K during the BGC Run. Who knows, she might be the lucky winner of the Chevy to be raffled off. The last 21K will be our distance category participation in the 2nd QCIM on December 5 2010. Yes, we have opted to do the 21K rather than the full 42K because of lesser training runs logged. One thing I have learned in this sport is that you have to treat every distance with respect. Running the full marathon is no easy task. You have to go prepared. After the Adidas KOTR, I have laid low in my training due to some medical condition I’m experiencing. After visiting my doctor and having accomplished some lab test, I’m off to run again. Update and details on this will be posted soon.
RMCHS Batch 82 First Family Fun Run
For us, running is not only a sports but a family affair too! Last November 14, 2010, Batch 1982 of the Ramon Magsaysay (Cubao) High School held its first family fun run inside the UP Diliman. The event aims to strengthen camaraderie among batch mates through a healthy cause. The affair dubbed “Takbo, Lakad, Chika” exactly described the said gathering. The proceeds of the fun run will be used as initial funds for this year’s Christmas party of the batch. Details on this will be announced soon. The fun run was initiated by the batch’s 2 Bottles Club (2BC) with the support of various section representatives. A good number of batch mates with their families grace the occasion despite the fact that it was Pacquiao versus Margarito boxing match.
The fun day
Swthrt and I arrived at UP at around 5:15 am. We decided to do a couple of rounds of the academic oval before proceeding at the registration area at the side parking lot of the Bahay ng Alumni.
After we have registered and made some chika with batch mates, we continued our run to complete our 10K goal for the day as part of our training. At around 6:30 am, we returned at the venue and prepare for the event. I opened the event with a prayer after which batch mate Robert Cornelio thanked and welcome the participants. I led the stretching before we started the run.
When everyone was finished, we did some raffle of prizes donated by some of our generous batch mates. Food (Carrot cupcakes) and drinks (Powerade and Real Leaf Tea) were also provided courtesy of Liza Diño. The day ended with a family picture taking for souvenir. It was obvious that everyone who participated enjoyed the gathering.
So to those who missed the fun day, hope to see you next time!*Pictures grab from RMCHS82 e-group site
Friday, November 5, 2010
Corregidor International Half-Marathon for Dummies
Corregidor International Half-Marathon for Dummies*
Make Your CIHM Participation One for the Books
Q: Is the Php2500 (early-bird rate)/Php3000 (regular rate) too expensive for a race in the Philippines?
A: Not so. Relative to the ever increasing registration fees of races in Metro Manila, the participation fee in CIHM is actually very reasonable, and almost a steal. Sun Cruise’s regular rate per person for a daytrip to Corregidor that includes round-trip ferry, a group-guided tour of the island, and a lunch buffet is Php1,900.00. The CIHM package, excluding the guided tour, offers all participants round-trip ferry, a full lunch buffet on race day, a genuine dry-fit race shirt, race backpack, race bib equipped with an RFID timing chip, a classic Finishers’ Medallion, access to the Carbo-loading Bonfire Party, and a ticket to a mercury-rising after-race bash that is the CIHM Victory Party.
Q: Does the registration fee cover accommodations in the island?
A: No. Accommodations, however, range only from P1600 to P2400 per night per room. A standard room could accommodate three persons comfortably. It may be arranged through Sun Cruises at these numbers: 8346857/8346858 / 5275555 loc 4511 or 4512.
Q: Is there any other option for accommodation if I were to go overnight?
A: Yes. CIHM participants may opt to camp out with their own tent. They only have to make a one-time payment of Php200 per tent to Sun Cruises. The camp site is at the parade grounds adjacent to the South Dock and facing the beach. Those who will camp out need not worry about their lavatory needs. Though spartan in nature, there are more than ample clean washroom and restroom cubicles that are very proximate to the tent grounds.
Q: Still concerning those going overnight, where could they avail of their meals ?
A: Sun Cruises operates Corregidor Inn where CIHM participants may dine out in a welcoming restaurant. Alternatively, there are several kiosks in the island such as that in McCarthur’s Inn where participants may check out other meal options.
Q: Will CIHM participants camping out be allowed to bring camping stoves?
A: Mini camping stove or similar devices that will produce a relatively minimal combustion may be allowed to be brought in by participants who will camp out.
Q: Are bikes allowed to be brought along?
A: Owing to space limitations in and weight restrictions of the ferries, CIHM participants are disallowed to bring along their bicycles.
Q: Will Corregidor be open to regular tourists on the day of the race?
A: No. The island will be exclusive to CIHM participants on Dec 18 and 19. This means that CIHM racers could totally enjoy a traffic-less and urban-nuisance-free race amidst a dramatic backdrop, and that is only in Corregidor.
Q: Where can foreign nationals, residing outside the Philippines, intending to join CIHM get information on Philippine visa requirements?
A: They may check out the tab “Philippine Visa Information for Foreign Participants” in the CIHM website www.corregidor2010.runningmate.ph or other veritable websites on the net.
Q: Can registered participants have their own pacers?
A: Yes but only if the pacer is also a registered CIHM participant. The race will strictly adhere to the “No Bib, No Race” policy.
Q: Will there be a sweep time for CIHM participants?
A: None. CIHM participants need not worry about being swept off the race course after a particular time. However, for a participant to finish the race, he/she needs to reach the half-way checkpoint on or before 1hr45min from gunstart. Participants who will be unable to do so, however, will be awarded with a 10K Achiever medal and will be brought to the Finish area onboard the Sun Cruises tranvias. All participants who will successfully finish the 21k distance will be awarded with the CIHM Finishers’ Medallion
Q: How many hydration stations will there be on the race course?
A: There will be 8 hydration stations, including one at the finish area, at 2km interval from each other.
Q: Will there be first aid stations along the race course?
A: Yes. First aid, actually, will be integrated with the hydration stations. Aside from this, a mobile paramedic team will also be in place.
Q: What is the unique selling point of Corregidor International Half-Marathon?
A: It is the idea that all CIHM participants will have the rare opportunity to run on sacred grounds and all their determined efforts will be cheered on by the glorious memory of heroism of our noble predecessors. Then there’s the bonus of an after-race Victory Party where participants could let their hair down to celebrate their achievement.
Make Your CIHM Participation One for the Books
Q: Is the Php2500 (early-bird rate)/Php3000 (regular rate) too expensive for a race in the Philippines?
A: Not so. Relative to the ever increasing registration fees of races in Metro Manila, the participation fee in CIHM is actually very reasonable, and almost a steal. Sun Cruise’s regular rate per person for a daytrip to Corregidor that includes round-trip ferry, a group-guided tour of the island, and a lunch buffet is Php1,900.00. The CIHM package, excluding the guided tour, offers all participants round-trip ferry, a full lunch buffet on race day, a genuine dry-fit race shirt, race backpack, race bib equipped with an RFID timing chip, a classic Finishers’ Medallion, access to the Carbo-loading Bonfire Party, and a ticket to a mercury-rising after-race bash that is the CIHM Victory Party.
Q: Does the registration fee cover accommodations in the island?
A: No. Accommodations, however, range only from P1600 to P2400 per night per room. A standard room could accommodate three persons comfortably. It may be arranged through Sun Cruises at these numbers: 8346857/8346858 / 5275555 loc 4511 or 4512.
Q: Is there any other option for accommodation if I were to go overnight?
A: Yes. CIHM participants may opt to camp out with their own tent. They only have to make a one-time payment of Php200 per tent to Sun Cruises. The camp site is at the parade grounds adjacent to the South Dock and facing the beach. Those who will camp out need not worry about their lavatory needs. Though spartan in nature, there are more than ample clean washroom and restroom cubicles that are very proximate to the tent grounds.
Q: Still concerning those going overnight, where could they avail of their meals ?
A: Sun Cruises operates Corregidor Inn where CIHM participants may dine out in a welcoming restaurant. Alternatively, there are several kiosks in the island such as that in McCarthur’s Inn where participants may check out other meal options.
Q: Will CIHM participants camping out be allowed to bring camping stoves?
A: Mini camping stove or similar devices that will produce a relatively minimal combustion may be allowed to be brought in by participants who will camp out.
Q: Are bikes allowed to be brought along?
A: Owing to space limitations in and weight restrictions of the ferries, CIHM participants are disallowed to bring along their bicycles.
Q: Will Corregidor be open to regular tourists on the day of the race?
A: No. The island will be exclusive to CIHM participants on Dec 18 and 19. This means that CIHM racers could totally enjoy a traffic-less and urban-nuisance-free race amidst a dramatic backdrop, and that is only in Corregidor.
Q: Where can foreign nationals, residing outside the Philippines, intending to join CIHM get information on Philippine visa requirements?
A: They may check out the tab “Philippine Visa Information for Foreign Participants” in the CIHM website www.corregidor2010.runningmate.ph or other veritable websites on the net.
Q: Can registered participants have their own pacers?
A: Yes but only if the pacer is also a registered CIHM participant. The race will strictly adhere to the “No Bib, No Race” policy.
Q: Will there be a sweep time for CIHM participants?
A: None. CIHM participants need not worry about being swept off the race course after a particular time. However, for a participant to finish the race, he/she needs to reach the half-way checkpoint on or before 1hr45min from gunstart. Participants who will be unable to do so, however, will be awarded with a 10K Achiever medal and will be brought to the Finish area onboard the Sun Cruises tranvias. All participants who will successfully finish the 21k distance will be awarded with the CIHM Finishers’ Medallion
Q: How many hydration stations will there be on the race course?
A: There will be 8 hydration stations, including one at the finish area, at 2km interval from each other.
Q: Will there be first aid stations along the race course?
A: Yes. First aid, actually, will be integrated with the hydration stations. Aside from this, a mobile paramedic team will also be in place.
Q: What is the unique selling point of Corregidor International Half-Marathon?
A: It is the idea that all CIHM participants will have the rare opportunity to run on sacred grounds and all their determined efforts will be cheered on by the glorious memory of heroism of our noble predecessors. Then there’s the bonus of an after-race Victory Party where participants could let their hair down to celebrate their achievement.
*from the race organizer
Thursday, November 4, 2010
Flash Announcement for CIHM Registration
All Treat, No Trick:
Early-Bird Rate for Corregidor International Half-Marathon is Back!
Halloween may be over but the party is just starting for all fans of Corregidor International Half-Marathon. Here’s the treat. All runners who intend to join the CIHM may still avail of the Php2500 early-bird rate through the following conditions:
Early-Bird Rate for Corregidor International Half-Marathon is Back!
Halloween may be over but the party is just starting for all fans of Corregidor International Half-Marathon. Here’s the treat. All runners who intend to join the CIHM may still avail of the Php2500 early-bird rate through the following conditions:
(1)Register on-line via www.runnersrunner.com/corregidor2010
(2)Alums of Conquer Corregidor
(3)Wear your Finishers’ Medal from any of the race you have participated in during the year upon personal registration at Second Wind/Runnr on these dates: Nov 6, 7, 13, and 14
So what are you waiting for? No need to grab those long broom sticks to do the trick.
So what are you waiting for? No need to grab those long broom sticks to do the trick.
Hit that keyboard or the road to your nearest registration center before the race slots quickly vanish in a snap.
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