YOU ARE WAY STRONGER, FITTER and FASTER than YOU THINK!

7 hours cut-off

7 hours cut-off

In the first place, I know you didnt join the marathon just for kicks. I know that you already have an above average running performance, if not you have the passion and mental toughness to finish a 42km. I know that in the passed few months you have started to train your body into a machine.
I forgot which coach taught me this but failure in race performance is not due to lack of strength and conditioning, but of errors in race execution. I had the privilege of being in a talk by Kuya Kim Atienza in the Enervon Active Runner’s Summit, he talked about focus, and vision. The mind is so powerful and we just fail to tap it, What ever the mind can concieve, the body will believe and fruition will be accomplished.

Failure in race execution can be brought about by being distracted and losing focus on your race plan (yes you should have some sort of race plan specially for longer distances unless you are so used to the long distance that you can easily “wing it”) can lead you to DOUBT YOURSELF.

As much as we run in different paces,  we all know that the LSD teaches muscle memories, that each muscle fiber, muscle group get to move in unison as one. Same for the mind, you have to make an effort TRAIN your MIND and FOCUS In the weeks and days leading to the race join me in the following affirmations which should be part of your morning rituals.

TRAINING
Do this when you wake up, study shows that there are theta levels and frequencies in our brainwaves that we are most attune with our mind body and spirit in the morning right after waking up and able to compose our selves ready to face the day, when our heart rate (resting heart rate) is at its freshest. Look in front of the mirror (better if its a whole body mirror ) so you can visualize more. I have learned these techniques from motivational speaker John Calub as well, Recite the following affirmations:

“I have trained for this.”

“I am strong.”

“I am speed.”

“I am power!”

“I will finish strong!”

The affirmations above are my suggestions but ofcourse you can use more intense and personalize affirmations closest to your heart, mind body and spirit.

RACE PLAN

Have a race plan. By this time you should know your different speeds measured in units of MINUTES per KM. Most running watches have this so at any point you know what speed to maintain. Some look after rhythm cues such as metronomes or music with their ideal stride turnover rates. Know the various paces you can maintain at Minutes per KM and heart rate levels.

To aid you in your race plan to try to compute your ESTIMATED FINISH and compute for  race splits visit

http://www.coolrunning.com  or http://www.runnersworld.com/training/pace-calculators

The interface of cool running looks something like the screen cap below.

Either you calculate your ESTIMATED FINISH TIME based on historical run performances or DECIDE on what your finish time will be. For illustration purposes lets say that its your first marathon, and you do a run-walk, your fastest run is 8:30 pace and walking pace is 10:30. You feel like you want to determine your time pace and split times based on the cut-off of 7 hours so you input 7hours.. DONT!!! again YOU ARE WAY STRONGER, FITTER, and FASTER than YOU THINK. Go for a faster time and that faster time is your conservative time. Say.. 6:30 min/km pace

calc

PLAN NUTRITION and actual NUTRITION intake (water, gel, sports drink, light food bars) on KM intervals or time intervals

Days and nights leading to the race, aside from affirmations. Have the pleasure of daydreaming but in this case, this becomes your mental training. VISUALIZE your race. IMAGINE yourself in the race, prepping for the race, going to the race, meeting friends, imagine yourself in the starting line. Have only positive thoughts. Be as detailed as you can in visualizing, your singlet, your shoes, how you look like. Imagine you are feeling that your ARE IN THE BEST SHAPE OF YOUR LIFE.  Imagine the actual gun start, imagine first person point of view, your run, Imagine you are feeling your stride. Imagine WAYPOINTS in the race and in every way point you ARE STRONG, imagine at specific waypoints that you take in your nutrition as planned.Imagine yourself having lactic build up at certain waypoint but you imagine yourself being STRONG and able to overcome it. Imagine yourself at certain way points running with strong strides in perfect form, Imagine yourself running your strongest as you reach the finish line.And this is the best visualizing technique I learned from Kuya Kim.. IMAGINE THE ACTUAL FINISH TIME AS IT WOULD LOOK IN THE FINISHLINE CLOCK by the finishline ARC.

That is why you have to program your self and aim for faster, Aim for higher goals and your mind, body and spirit will REACH that high goal. if you aim for the least and poor goals that is what your body will strive for.

So the next time you see the 7 HOUR CUT OFF POSTER, recite the affirmations

“I have trained for this.”

“I am strong.”

“I am speed.”

“I am power!”

“I will finish strong!”

YOU ARE WAY STRONGER, FITTER and FASTER than YOU THINK!

images (3)This is your running host, boy ramos and Ill see you at the finishline!

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Why Running Corregidor is MY FAVORITE RACE (42km 5km 3Km Dec 7 21km Dec8)

Why Running Corregidor is my Favorite Annual Race

Why Running Corregidor is my Favorite Annual Race

Ive been active in the running community for sometime now, both as a runner and being involved as host in numerous running events. I am stating, no, personally declaring! that running a Corregidor race is a definite YEAR ENDER for a runner and one of my faves if not my top pick. My other top picks would be Run United Series, Condura Marathon, Adidas KOTR, Obstacle Race by WithoutLimits (immuvit / Optimum Nutrition),  Color Manila Run and Midnight Run (i havent join the zombie runs yet, most trail runs which are awesome, and ultra marathons but a Bald Runner Ultra race  T2N and finishing a BDM102 is in my bucket list) this list of which Id blog at another time.

Even if you are running only a 3KM or 5Km, THIS RACE IS SO WORTH IT and will definitely be close to your heart, as it is to mine ever since I was able to experience it last 2012.  Even more if you are joning the 42km. Stupid me, how time flies, and maybe its late for me to prep for this race to run, walk , crawl this 42km race. I guess Ill have to settle running 5km or even 3km.

There is STILL the CORREGIDOR HALF-MARATHON!!! this one is happening on Dec 8. So for those fans of the 21km distance.. frown not.

But I assure you, if there is 5Km run or 3Km run that you should join in a YEAR, this has to be one of them
What makes Corregidor Run my favorite?

1) Going to and from this Race is an Adventure in itself.  Mababaw lang ako. Pucha kung bakante nga MRT ng alas dos ng hapon, masaya na ako sa joyride dun.  I love riding the Ferry to and from this race. Not recommend to run this alone. Ikaw na ang loner. Might as well text yourself “Kamusta na me?” “Kumaen na me?” “Wer na me?”. Make sure you grab your love one, training bud, the girl your courting (DA BEST!), your family or the rest of your TEAM, barkada (Hey may 3km!!! lakarin at gapangin na yan!) or company (if youre a cheapskate para kumpanya mag bayad)

My wifey by the Ferry, ride going to the RACE! Remind me to bring a tripod next time so im in the pic too!

My wifey by the Ferry, ride going to the RACE! Remind me to bring a tripod next time so im in the pic too!

2) Good vibes all the WAY! Bawal mag inarte! Imagine kung nag LQ (lovers quarrel) kayo ng loveone mo, teammate or what have you, youre stuck with him or her, during the whole trip. ITS AN ISOLATED ISLAND! You cant bail out when you want to.

Good vibes all the way! Ultimate Date trip. Snuggle time!

Good vibes all the way! Ultimate Date trip. Snuggle time!

3) The race itself is going to be in the HISTORIC island of Corregidor, prepare for an adventure.  If you want a feel for history and connection with the past, and pay tribute to our soldiers but not ready to run the Bataan Death March? Then this is the next best thing! Its scenic Corregidor, 50% historic 40% nature trip 10% creepy, 100% adventure. This the nearest place from Manila you can run that is as adventurous and as exotic. If the scenic nature and terrain, dont mesmerize you, the ruins, gun battery will surely will.

You will run here, in historic Corregidor.

You will run here, in historic Corregidor.

4) Challenging Run. For those who have been in the running community for the longest time but havent ran this, didnt you notice that when you come across with people who did run Corregidor, there’s an air of secrecy or mystery about it when they talk. Thats because WE CANT SHARE THE SURPRISE!!!! for those running 42KM… your running through that SURPRISE TWICE!!!! The terrain is a killer. Like being in a war, I ran on road, asphalt, dirt, sand, and grass. But do wear your road shoes, majority of it is road. Do hill repeat training! Expect insane grade hills. INSANE!!!! Bragging rights after running Corregidor.. YES even if its 3km … it could be your hardest, most exciting 3Km!

Proudly having my picture taken just right after that...that... THING i just ran .. no walked..no walked backwards.. no crawled through...

Proudly having my picture taken just right after that…that… THING i just ran .. no walked..no walked backwards.. no crawled through…

5) FUN FUN FUN!!!! I had a game face when I joined, some “hardcore” runners were eyeing on me at the Port pa lang and would ask… “you sure youre running 21km? [sarcastic smirk follows” … It was indeed tough, I was gunning for a time, but I was just mesmerized by the place, other than your SHOES, dont forget to bring your CAMERA!!!!! This is one of the few runs, that people were going crazy and just taking pictures during the run! Which is a nightmare ofcourse for the Coach Edward Kho and the organizers, because YOU HAVE TO FINISH by the TIME alloted or TAKE THE NEXT BOAT to MANILA!!!

Other than your shoes, BRING A CAM! just make sure you finish in time or be left out and the next boat trip THE NEXT DAY!

Other than your shoes, BRING A CAM! just make sure you finish in time or be left out and the next boat trip THE NEXT DAY!

Scenic and Historic Ruins in Corregidor

Scenic and Historic Ruins in Corregidor

A sight you will often see during the run, notice other runners taking pics as well! Wifey shown here about to enter Malinta tunnel.. not for the faint hearted

A sight you will often see during the run, notice other runners taking pics as well! Wifey shown here about to enter Malinta tunnel.. not for the faint hearted

OA na ito but this was really taken during the run.. had to stop for hydration, CR and the souvegnir shop had it all!

OA na ito but this was really taken during the run.. had to stop for hydration, CR and the souvegnir shop had it all!

Time could be better, but given all the time we spent taking pics and having fun.. and just surviving corregidor.. its all worth it! Imagine crossing the finish line by the dock facing the sea...

Time could be better, but given all the time we spent taking pics and having fun.. and just surviving corregidor.. its all worth it! Imagine crossing the finish line by the dock facing the sea…

Now for some serious running stuff, my tips on running Corregidor

1) Book / register in advance. Limited slots. If youre running the marathon, best to book accomodation and stay at least a day before race day.

2) Bring your cam, but be wary of the TIME, if you take too much pics may affect your time, and im not talking about your PR, im talking about the cut-off that you may be left behind by the ferry.

3) Stick to the organizers schedule. The place just screams vacation and adventure. Dont go wandering off on your own, stick to the organizers schedule, specially the Ferrys schedule. DONT BE LATE…iiwanan ka talaga!!!! Going to.. and from.

4) TRAIN FOR THIS!!!! you dont just decide you will be running Corregidor on a whim.. Respect the Distance… RESPECT THE COURSE… its hilly, some grades are insane. Make sure you incorporate strength training and hill repeats in your training. Again, Train for this.

5) Expect, 90% road, 8% grass and dirt, 2% sand.

6) Support is to rave about, dont bring too much, they have numerous hydration, and aid station, Its actually my first time to taste fresh cranberries during my race last year. Wow.. sossy!

Now for the race details…

Do visit Their facebook page for updated news on the event

THERE ARE NO ONSITE REGISTRATIONS.. see registration bulletin
https://www.facebook.com/CorregidorMarathon?fref=ts

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Race Backpack for 42km finishers only. Yes. You have to finish to earn it

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Medals

CM-RACE-SHIRT-white-4threv42km Shirt!

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There are No Longer Excuses: MySuunto Ambit 2 Review

Suunto Ambit2s

Suunto Ambit2s

Are you in a training rut? Have you ever wondered how to effectively improved your workouts? One of the training mantras I shall never forget was told to me by Coach Michelle Estuar and I quote “Make every workout count. You should have a goal, each time you train”. That stuck to my head ever since. Even in leisurely runs I make it a point to work on my form, my leg turn over, my posture, my arm swing. Even more on training days in prepping for races.

Then another Coach Jedi master moment for me as I imagine Coach Ben Alacar say “Get out for your comfort zone, you need to push! push! push!” on the value of INTENSITY in your training.

Have you seen me personally? I actually look like the guy in charge of the buffet and far from a runner, but somehow over the years being with runners, running multisport and fitness coaches.. I am just immersed in the world of running,  people, specially those new to running ask me questions. One of the questions Im often asked is “How does one train to improve on running?”

Ill be discussing this in detail in another blog, but for now the general outline would be something like this.

I. Goal Setting – what are you short, medium, long term goals, speed? endurance? weight loss? find my soulmate in running?all of the above? what do you prioritize?

II. Training plan – Ensure that you have a written training plan and a LOG, logging is a great way of tracking your workouts and seeing your development.

III. Nutrition plan – Nagsalita na ang payat. So mamatay na ang nagtanong. Ok so im not the sexiest looking dude with authority to say this. But its not rocket science to figure out that that nutrition plays a big but neglected role in training. Im guilty of this (Clearly!), but I have to watch what I eat. It doesnt mean that if you can burn 3,000kcal a workout, you can binge on downing 5,000kcal of food. It does help to

III. Training & Race Day

A. Form

B. Base fitness training

C. Build

D. Taper

E. Race Day

F. Recovery

Id stop there.

So how does the Suunto Ambit 2S come in all of these? Pretty much everything! With the Suunto Ambit 2S I can now monitor my training and workout in detail. Monitoring your workouts, logging and tracking them, helps you achieve your race and fitness goals. You get to check if are able to stick to your training plan, if youre speed, stamina, strength is improving.

The new Ambit2 S is a light and sleek GPS watch for multisport athletes that packs all the features needed for cycling, running, swimming and multisport training. The GPS provides accurate pace, route navigation and tracking, while the heart rate monitor lets you train within your ideal zone.

Cycling: The new Suunto Ambit2 S will support power meters (ANT+) and offers various power measurement values and numerous options for in-depth analysis.

Swimming: The Ambit2 S also offers comprehensive swimming functionality, including pace and distance, automatic intervals, stroke rate and swimming time related to different pool lengths. The Ambit2 S will also learn to recognize your swimming style, which makes performance analysis easier.

Running: Runners benefit from highly accurate pace and distance thanks to FusedSpeed™, the Ambit’s accelerometer integrated GPS, as well as interval timer and autolaps for training.

Multisport Training: Users can switch between sports, making the Suunto Ambit2 S ideal for recording your multisport training or race.

Granted you have already set your Goal, be it a run, climb, swim, bike or for multi-sport.  First off is to set your current fitness benchmark. Say if your goal is to run a full marathon, you need a current benchmark. You dont need to test yourself by running 42km. You can run a simulated test to guage your expected 42km run.

Yasso 800s

The Yasso 800s is one of the known fitness guages in runs and help predict your race performance. Run 800 meters at your comfortable pace (lsd pace, 10km beyond pace) and do a 400 meter recovery jog. Repeat 9 times. So the Yasso 800s is a 10x 800 meters with 400meters (distance based, not timed based) jog, recovery run/walk in between. Take the average of the 800Meter runs and that would be the guage of how fast you will be able to run your 42km but in hours and minutes instead of minutes abd seconds.

In using the Suunto Ambit 2S, wear your heart rate monitor chest strap and watch, you just click on the menu, CHOOSE SPORT, which is RUNNING, its going to search for your heartrate, then search for GPS signal. Press start and you are good to go! Make sure that you press on LAP per every 800m and recovery interval to identify your pace later.

Below is a video I made on how easy it is to use this.

MULTI-SPORT / TRIATHLON

Personally for me, my goal will be to Race White Rock Triathlon on October 12 which is a roughly a 2km swim, 90km bike, and 21km run. I was so excited to use Suunto Ambit 2, so I did a sprint distance of 750m swim, 20km bike and a 5km run.

Stupid me, I wasnt able to depress the LAP button long enough to CHANGE SPORT. I should have watched this video first.

DONE WITH YOUR WORKOUT? UPLOAD IT IN YOUR COMPUTER AND TRACK YOUR WORKOUT

Tracking your workouts and training are important to gauge your development, and it all gets exciting once you plug-in your Suunto Ambit 2 to your computer.  Connecting the Ambit2 is simple as you clamp the data cable provided to watch, and connect it to your computer via any USB port.

Attaching the data cable to your Suunto Ambit2

Attaching the data cable to your Suunto Ambit2

Its best to have online connection, your system will then automatically search and install the Moveslink2 software via the internet. It will update the Moveslink software, and ask you to open a Movescount account. Fill in your personal bio data. If you have any recorded workouts saved in your watch it will automatically transfer the data and upload it to Movescount.

Moveslink interface when you connect the Suunto Ambit 2 to your computer

Moveslink interface when you connect the Suunto Ambit 2 to your computer

Lets go check out my workouts via Movescount. With the screenshot of the Movescount below. The interface is simply. With the initial menu flashed on screen as pictured. You have your summary of workouts. In some training plans, like in multi sport training, training plans in sprint, olympic, half, of full ironman distances are specified in number of hours duration and distance covered per week; which is what the movescount interface immediately shows. You have your DURATION, DISTANCE and CALORIES. Thats why its best to always don on your HEART RATE strap to monitor your HEART RATE to determine and level of intensity in your workouts.

For the DISTANCE and DURATION summaries. Each sport that you engage in is recorded.

MovesCount interface

MovesCount interface

So checking each sport in detail. Lets check out a sample run. Below is the MOVESCOUNT SCOREBOARD for a specific workout, in this case a RUN. One thing I like about the Suunto Ambit 2 during my run is that while running I look into my watch and the biggest display set is my pace per KM. As you know in running, in race plan strategies you get to monitor your run splits in units of pace or in this case, minutes per Km. So in terms of training and fitness you can guage that, at your current fitness level, this is how it feels to run a 5minute per km or a 10minute per km pace where in your intensity in via heart rate BPM is also recorded.

Lets examine my workout. Immediately my average pace is displayed. Not really proud of it, but hey we got to start somewhere. In this case Im currently at 9 minutes 55 seconds per KM for a 3km run. Here is where it gets interesting. Monitoring your training intensity. If you check out training plans provided to you (sourced by your coach or programs in the internet) .. TRAINING INTENSITY is provided via TRAINING ZONE. These are levels in minutes per training zone. You have Easy, Moderate, Hard, Very Hard, Max. So what does this say about my training? I lack in running fitness because it takes so much effort for me to run at a 9’55 min/km pace, 17minutes going hard and 7 minutes very hard at below average speed.  But then again thats my current running fitness. Now I know where to improve on. (someone is shouting weightloss in the backgound)

Another great detail here to consider is VO2 Max. Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned.  For running, at my age, the average is 40low end to 60hi-end ml/kg/min. My result in this workout gave me a 31ml/kg/min score which again tells me. In a sea of 40plus year old runners, Im at the low end, even below end of the spectrum (bell curve). In tagalog. Chikka pace lang sila, ikaw suka pace na.  Not sure kung patawa ito. But it is recommending that for my 3Km run 10hours daw recovery time ko grrr!

Run Summary

Run Summary

What is the VO2 max of elite athletes? (source: runningforfitness.org)
Here is a sample of measured VO2 max for selected athletes.

Athlete Event VO2 Max
Bjorn Daehlie Cross country skier 90.0
Miguel Indurain Cyclist (winner of Tour de France) 88.0
John Ngugi 5 times world cross country champ 85.0
Dave Bedford 10km World Record holder 85.0
Steve Prefontaine 1 mile in 3:54.6 84.4
Lance Armstrong Cyclist (winner of Tour de France) 84.0
Joan Benoit Marathon runner (2:24:52) 78.6
Bill Rodgers Marathon runner (2:09:27) 78.5

Sebastian Coe Middle distance (1 mile WR) 77.0
Grete Waitz Marathon runner (WR 1980) 73.0
Frank Shorter Marathon runner 71.0
Derek Clayton Marathon runner (WR 1969) 69.7

Shet! ang layo ng 31ml/kg/min ko!

By checking out the MAP below, whats interesting is that there are points in RED in the map, where it shows where your intensity increased in our runs. So kung walang red, hindi ka intense! How I wish though that the ZOOM could be better down to 100meters above earth.  So good news to wives they can now check their husbands training kung talagang nag train or nasa mot mot lang ang training, may GPS na at intensity na. Matakot ka na pa nasa Mariposa naka checkin (tanga na pag nag Foursquare pa) at puro Red intensity ang heart rate.

Map of my run. Route indicated, clearly far from Mariposa or Sogo

Map of my run. Route indicated, clearly far from Mariposa or Sogo. Red Orange indicated shows intensity zones where I ran hardest.

If you wanna get all obsessive compulsive on your runs,  there is a detailed graph there. So even if youre not as fit as me, you can get a feel for what it feels for your training to monitored like an elite Russian or China Athlete whose whole life is dedicated to training. Each point in the graph details your performance.

Get that elite athlete feel and get precise data in each point of your workout.

Get that elite athlete feel and get precise data in each point of your workout.

Now not only can your wives check out where you have been spending time and spending all your energy, but also your coach. This is how Coach Andy Leuterio monitors his students improvement and training in triathlon. I was able to get a brief interview of him during the media launch of Suunto Ambit 2.

SWIMMING

Finally! a watch that I can use in Swimming. The other watches Ive tried like the Polar RCX would need a GPS pod and unfortunately that one is not waterproof, so I couldnt use that in the swim. I tested the Suunto Both in INDOOR SWIMMING mode and OUTDOOR SWIMMING. I wouldnt recommend the outdoor swimming mode if youre just outdoors in a pool, the readings will get quite erratic, if you need to record your workout in an outdoor pool make sure you swim your next lap on the other lane so GPS tracking is better. The OUTDOOR SWIMMING mode is best used in linear if not truly outdoors, by that meaning, in open water beach or lake. The INDOOR SWIMMING is accurate, though Ive only used the freestyle. I havent TAUGHT other SWIM STYLES yet. But will definitely have to soon. I didnt bother to track my heart rate on the swim anymore. The good thing about the moves count data with the swim is that it shows the rate of strokes per minute. Sounds kinky but effective.

Your stroke rate can be measured in your swim along with your 100m pace

Your stroke rate can be measured in your swim along with your 100m pace

You can check more on the Swimming feature of Suunto Ambit 2 in this video.

CYCLING

I tested the cycling feature on my Roadbike and rode just around the village. The watch can actually sync on compatible cycling pod devices that measures cadence/wattage and include that in your stats as well. I just used the GPS function and heart rate. Based on the graphs, I didnt really ride hard, it was difficult to ride hard due to vehicular and pedestrian traffic in our village. Cant wait to ride  Bugarin, Jala Jala with my new Suunto Ambit 2.

Training Statistics and Map is a charm. Check varying degrees of intensity as well at any point in your ride.

Training Statistics and Map is a charm. Check varying degrees of intensity as well at any point in your ride.

You can check more on the Cycling feature of Suunto Ambit 2 in this video.

TRAIL RUNNING, CLIMBING and OUTDOORS

I was also able to catch Coach Ige Lopez who was able to test the Suunto Ambit on TNF 100. Trail Running 100 kms has its demands and he said that the Suunto Ambit totally delivered. Even in areas where there are trees and canopies, or if you chance yourself running through tunnels, the GPS can track and assume tracking in blind areas. Suunto Ambit 2’s has  outdoor functions such as route navigation, barometric information, altimeter with FusedAltiTM, 3D compass and other outdoor specific features.  Packed in a glass fiber reinforced casing with a battery life of up to 50 hours in GPS mode, the Ambit2 is the ultimate watch for serious adventurers, explorers and multisport athletes.

Here is Coach Ige Lopez take on the Suunto Ambit 2

Functions aside, and fashion sense in. Wearing the Suunto Ambit 2 is stylish. Its sleek design is classy. If you you opt for a Suunto Ambit 2 S you pictured below you can really radiate your style. You can wear a suit or barong, don your Suunto Ambit 2 and still look fine along with the event and occassion. Thats actually one of my dilemnas. I get to host events.I have no problems with sporting events but its the formal corporate events that Im concerned with, in which for some strange reason I would still need a stop watch or GPS functions at times. The Suunto Ambit 2 is just mighty fine.

Finally a multisport sportswatch thats Sleek Stylish ans Sexy

Finally a multisport sportswatch thats Sleek Stylish ans Sexy..Suunto Ambit 2

 

(L-R) Suunto Brand Ambassador, MultiSport Coach  Coach Andy Leuterio, Time Depot's Mascy Pineda,  Suunto Brand Ambassador and Elite triathlete, ultramarathoner Kesha Fule, Suunto Brand Ambassador Multisport Coach, Adventure multisport / elite trail runner Miguel Lopez

(L-R) Suunto Brand Ambassador, MultiSport Coach Coach Andy Leuterio, Time Depot’s Mascy Pineda, Suunto Brand Ambassador and Elite triathlete, ultramarathoner Kesha Fule, Suunto Brand Ambassador Multisport Coach, Adventure multisport / elite trail runner Miguel Lopez

 

This calls for a definite part2, and I guess in each fitness journey blog of mine, im gonna have to show my workouts for my accountability to ensure that I stick to my training and workout plans. I still havent tapped on my swimming or my role as a swim coach; and my cycling as well.

Do await my fitness journey blog on how a fat guy like me can hopefully make through White Rock Triathlon with my Suunto Ambit 2 in tow! There are definitely No Excuses! Train on! Rock the Road!

You can check out the Suunto Ambit 2 on a Time Depot nearest you:
Time Depot – SM City Masinag
UGF 116 SM City Masinag, Antipolo City
Phone: (02)655-6172
Mall Hours: 10:00AM to 9:00PM

Time Depot – Shangri-la Plaza
Level 5 Shangri-La Plaza, Mandaluyong City
Phone: (02)477-3877
Mall Hours: 11:00AM to 9:00PM

Time Depot – Robinsons Place Manila
Level 2, Rob. Place, Manila
Phone: (02)353-8079
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Manila
2/F SM City Manila
Phone: (02)353-8558
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City San Lazaro
UGF 178 SM City San Lazaro, Manila
Phone: (02)554-0452
Mall Hours: 10:00AM to 9:00PM

Time Depot – Lucky Chinatown Mall
2/F Lucky Chinatown Mall, Binondo Manila
Phone: (02)621-1328
Mall Hours: 10:00AM to 9:00PM

Time Depot – Power Plant Mall
3/F Rockwell, Makati City
Phone: (02)659-6723
Mall Hours: 11:00AM to 9:00PM

Time Depot – Festival SuperMall
Level 2 Festival SuperMall, Muntinlupa City
Phone: (02)556-3903
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM Mall of Asia
2/F Entertainment Mall, Pasay City
Phone: (02)556-0652
Mall Hours: 10:00AM to 10:00PM

Time Depot – Eastwood Citywalk2
2/F Eastwood Citywalk2, Quezon City
Phone: (02)687-7838
Mall Hours: 12:00PM to 11:00PM

Time Depot – Robinsons Galleria
Level 3, Rob. Galleria, Quezon City
Phone: (02)477-4224
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Fairview
LG/F SM City Fairview, Quezon City
Phone: (02)355-7089
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Novaliches
G/F SM Ciy Novaliches, Quezon City
Phone: (02)442-6263
Mall Hours: 10:00AM to 9:00PM

Time Depot – The Block
4/F North Edsa, Quezon City
Phone: (02)442-0069
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Baguio
3/F SM City Baguio
Phone: (074)424-3660
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Marilao
2/F SM City Marilao
Phone: (044) 815-6754
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Pampanga
G/F SM City Pampanga
Phone: (045)455-3318
Mall Hours: 10:00AM to 9:00PM

Time Depot – MarqueeMall
2/F MarqueeMall, Angeles City
Phone: (045)304-0731
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Rosales
G/F SM City Rosales, Pangasinan
Phone: (075)653-3193
Mall Hours: 10:00AM to 9:00PM

Time Depot – Harbor Point Mall
2/F Harbor Point Mall, Subic Bay Freeport Zone
Phone: (047) 250-2824
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Tarlac
UG/F SM City Tarlac
Phone: (045)606-0161
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Batangas
2/F SM City Batangas
Phone: (043)702-6393
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Dasmariñas
UG/F SM City Dasmariñas, Cavite
Phone: (046)484-8623
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Calamba
2/F SM City Calamba, Laguna
Phone: (049)530-0115
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Naga
Level 2, SM City Naga
Phone: (054)871-0038
Mall Hours: 10:00AM to 9:00PM

Time Depot – Robinson Palawan
Level 2, Rob. Place, Palawan
Phone: (0923)746-9707
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Bacolod
2/F East Bridgeway, Bacolod City
Phone: (034)468-0127
Mall Hours: 10:00AM to 9:00PM

Time Depot – Ayala North Point, Bacolod
Level 2, Ayala North Point, Bacolod City
Phone: (034)707-1022
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Cebu
2/L SM Northwing, Cebu City
Phone: (032)238-9565
Mall Hours: 10:00AM to 9:00PM

Time Depot – Ayala Center Cebu
Level 3 Active Zone, Cebu City
Phone: (032) 520-6218
Mall Hours: 10:00AM to 9:00PM

Time Depot – Robinsons Cagayan De Oro
Level 1, Rob Big R, Cagayan De Oro City
Phone: (088)852-1376

Time Depot – Centrio Cagayan de Oro
Level 2, Centrio Cagayan de Oro City
Phone: (088)323-2719
Mall Hours: 10:00AM to 9:00PM

Time Depot – Centrio Cagayan de Oro
Level 2, Centrio Cagayan de Oro City
Phone: (088)323-2719
Mall Hours: 10:00AM to 9:00PM

Time Depot – Abreeza Mall
2/F Abreeza Mall, Davao City
Phone: (082)321-9879
Mall Hours: 10:00AM to 9:00PM

Time Depot – SM City Davao
G/F SM City Davao
Phone: (082)282-2642
Mall Hours: 10:00AM to 9:00PM

Time Depot – Robinsons Place Gensan
Level 1, Rob Place, General Santos City
Phone: (083)554-2256
Mall Hours: 9:30AM to 8:00PM

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Running in Big Races and Fun Runs

Run United. Photo Courtesy of Unilab Active Health

Run United. Photo Courtesy of Unilab Active Health

Just want to share some tips having been involved in big races as event host, director, marshal, support, or runner since 2005.  By big races Id like to categorically define this as fun runs with attendance of at least 5,000 runners reaching to 35,000 in one event (Pasig Run is known to have brought in 6 digits attendance). Yes thats how big our running community (here in manila) is if the race boasts of a good track record of satisfying its runners with an organized race satisfying its runners. It will be a brand, a race to be marked in an annual calendar to be prepared and trained for, and race kits will sell like hot cakes upon opening of registrations. The most popular ones is Milo, ULAH / RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run and some other annual big races I may have fail to mention. As for fun runs with big attendance but not consistently held every year is the Hyundai run(I mean who doesnt go to a free race?), Globe Run for Home, 711 run800  (Theses are Big races with 5,000 or more in attendance, there are numerous annual races that are a must for runners to place in their Annual Running Calendar. Thats for another blog)

You may have done your training for months, and you may have purchased your kit, probably bought a new pair of shoes months ahead, or new gears and gadgets just for this race; you have posted your race bib and race kit in facebook, booked your car pool, celebrated carboloading and all you have to do is be present on race day.

DAY BEFORE THE RACE

1) Make a checklist on the things you will wear and bring on race day. Specially on longer distances 10k or more, you should have at least worn whatever you will be wearing on race day. Avoid surprises, that singlet youre wearing might chaffe and give you hell for the last 4km. That hydration belt you just got is bouncing the wrong way, its only been 2km and its just annoying. That compression sock is way way to tight. And that foot taping video you just tried this morning is now creeping up to injure you, TG (tiis ganda) ka nalang para di mapahiya

2) Know the activity area lay out, and parking layout. PRINT it out! Specially if its a new running venue, PRINT out the map. Ive known some running friends going to Nuvali for a race and ended up in tagaytay (not saying who).

3) Plan your ride and carpool. If youre a team, stick to your schedule and leave whoever is late (always have your race bib with you already, so youre not dependent on someone else having your race bib )

4) Check and recheck the organizers website or facebook page for recent and even more recent updates. For some unknown reason, events like these are organic and dynamic. As much youd want it to be constant, something new cooks up.

5) Make sure youve adjusted your biological clock. This day is not the day to be out on gimmick or be invited on a whim by a friend. For the love of God. Please say NO. Sleep early.

ON RACE DAY : PRE RACE START

1) No.2 at home. Seriously? you want to No.2 in a dark damp portalet with at least 5,000 people outside and around 30 people lined up your portalet, mentally thinking about you and wondering why youre taking so long. “Geez, malamang tumatae ito” is usually the conversation outside the portalet. Good Luck cleaning up as well.

2)ARRIVE EARLIER than usual.  Big races have big activity areas, and may require you to move / walk further. Ive hosted a race in Aseana city and how I wish I had my own bike/longboard to get around. Baggage counter on one end, portalets on the other. If you arrive earlier than usual you can acclimatize and not rush to the starting line without a warm up if you arrive late. Go to the portalet for a mandatory whiz and pee, you wouldnt want to feel like peeing just before gun start. Make sure you bring money and tissue as well.

3) Kalimutan mo na lahat wag lang race bib. This is your passport to the race. Check and recheck your checklist if you have brought everything you need.

4) Be prompt. Time is of the essence. Be considerate specially if you are riding with friends or team members. Plan where to meet up after the race. For the love of God dont plan to meet up AT THE FINISH LINE. Thats the worse meet up area. You and your team mates will be a nuisance to the race. The Finish line is a place where participants should be constantly moving, not meeting. I know your done and its time to celebrate, but be courteous for the runners behind you.

5) If you brought your bag for checkin. You can use a string not necessarily a lock to secure your bag. But staff in checkin  counters are trustworthy and doesnt have the time nor the care in the world to check whatever is inside ones bag, they are instructed not to in the first place. I know you love bringing that Unilab Active health giveaway shoe bag in 2012 and I use it to this day, well, so does 5,000 other runners with the same bag as you. Try bringing a bright colored unique bag so its easy to pull out during claiming. Its gonna help if you have your own bag tag. In case the event organizer bag tag peels off.

6) If you can bring a phone, bring a one and jot down the emergency numbers the organizers gave in case of emergency. You can save a life.

7) Take pre event photos if you have time. Its all about fun. If you see a photographer just be nice and you can always be friendly and ask that he/she take a photo. “Hi pwede ho ba picturan niyo kami”….. pero ikaw na astig o haba ng hair pag ikaw mag isa tapos hilain mo photographer.. “Hi pwede ho ba picturan mo ako”. Technique dyan, manghila ka ng kasama kahit di mo kakilala, tapos pa picture ka. Pag nakita mo picture mo sa internet. Crop mo nalang yung katabi mo.

8) LISTEN LISTEN LISTEN to announcements. Voice over announcements we do contain important information on gun start, run routes, and other vital information about the race. It has a purpose di naman ako kwentong barbero sa mic.

9) Warm up on your own in a spacious area. Minutes leading up to the race, make sure you limber up and do dynamic warm ups (moving exercises rather than static stretching). When youre inside the  starting line area its difficult to move to the sheer volume runners. Be courteous to give a bit of space with the next runner. And I know its early in the morning make sure you FUCKING BRUSHED YOUR TEETH and gargled MOUTHWASH!!!! Biktima na rin ako ng nakamamatay na hininga at ng burp na amoy langoniza sa umaga.

10)Position yourself accordingly at the starting line. Faster runners in front, Recreational Runners at the back. Kung showbiz ka at mahilig sa picture, the front is where you want to be. But please have the courtesy to run with a pace at least 4 minutes per km during the 1st Km then veer to the right to slow down. If you want to PR in a race I suggest you go to the front or at least in that area. The pace, athleticism, and adrenalin is just infectious its sure to rub off on you. If you have a negative split strategy (start slow, finish faster than usual), stay mid position. Its okay if some over take you, youll be able to catch up later. If its your first time to run this distance category, dont be humble or shy, stay mid at the very least. Youll be surprise youre faster than others coz youve trained for this race more than the rest. If you youre a recreational runner and dont want to stress on the race too much stay at the back and enjoy the race. If you start in the back and youre a faster runner, youll spend the first 2km and 10 minutes overtaking and stressing out, weaving. You may even injure yourself with the side to side movement.

11) Make sure your bib number is in front, dont be pa cool dude na nakalagay sa may hita ng shorts. You look stupid. Thats uncool. Dont place it at the back. There is a purpose. Marshals along the route use it to identify you as well. Some pull out bandits or runners without race bibs who are not registered to run in the race. Make sure you place timing chips properly. The newer ones are embedded at the race bib. Some need to be placed on your shoe. Make sure it is secure. Make sure your shoe laces are TIED PROPERLY and TIED SECURELY.  Ive seen runners tie their shoe laces 20 meters after the starting line. Hay Naku!

DURING YOUR RACE

1) Run according to your race plan. With your own pace.

2) Be courteous. If you slow down, veer to the right. If you overtake, overtake on the left. If you want to stop, do not immediately stop.

3) Check your form in during your run. Your body lean, your stride length, arm swing, high knee, push-off, cadence.

4) If you see a friend Say hi if you want. But engaging in lengthy conversation may not be a good idea. Sumastarbucks ka kuya? Kwento mo sa pagong! People are there to run, they may be trying to PR and youre the reason why they didnt achieve it. Ofcourse theyll be courteous to talk to you. If you see a cute runner you fancy(talaga kuya? talaga teh? dito ka pa talaga lalandi?), and you can resist, take a mental note on the race bib and search later on for his/her name sa race result.  You can actually say hi,  after the race.

5) Running in groups. Unless kulang talaga kayo sa pansin, limit the volume of conversation to your group. Ive been to runs na grabe, ginawang comedy bar yung 7min/km ang pace group.

6) Snort / Spit on a tissue / towel you brought (told you to bring one). Dont snort or spit to the left or right. May runner. Spit pataas para bumagsak sa ulo mo.

7) Dont forget to hydrate. If you havent practiced running and drinking. Walk while hydrating. Its a good time to run walk as well to disperse the fatigue in different muscle groups. Dont walk for longer than 1 to 2 minutes. Your body is gonna get cold and heart rate decreases to the point that tatamarin ka na, coz you just signaled your body that the race is over. Dispose of cups in designated bins.

8) Be careful running in hydration areas, it gets slippery. If there are mobile showers, it looks fun but think again. If you have more Km to run, and your feet gets wet, it may lead to blisters.

9)  Smile along the race route and most specially at the finishline where most photographers are. Who doesnt want their photo taken. Please be courteous to photographers.

10) Run strong and finish strong if you must. But if you see a brother or sister runner just about to cross the finish line 5 meters ahead of you. Unless your vying for top 50, paunahin mo na. Dont steal their thunder. Be the bigger runner and let him/her enjoy his/her own finish. At the finishline, celebrate, but bear in mind there are runners behind you finishing as well.. Move forward and keep the queue moving.

POST RACE

1) Make sure you Cool down. Most races dont have a cool down, so cool down on your own or with your friends/team. Stretch, and flex, slow down your heart rate before you sit down. You dont want to jolt your heart.

2) Make sure youre in the right line. Lines can be lengthy. Be patient. Queue properly. Be nice. Being nice is a choice.

3) Try to visit the different booths in the activity areas.

4) Have fun with other running friends. This is the time for fellowship to get to know other running friends as well.

5) Support the event, stay and cheer at the awarding ceremony. Have fun if the event have presentation and concerts.

6) If they are raffling off something. Stay if you can. Ive raffled off a house and lot, a car, ipads, phones, 5 digits cash prizes, and tour /travel vacations to runners Ive called with no responses. Too bad. So during raffle draws, check your numbers, listen and FOCUS!

7) If you enjoy the race, share your good experience. If you had a bad experience share it constructively.

8) Check for your photos online.

Hope this helps! Enjoy, have a safe race and Ill see you at the starting line! If you find this useful please like my facebook page at  https://www.facebook.com/hostboyramos

HTML Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo,fun run, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  fun run,New Balance Power Run, QCIM, fun run,Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, fun run,RunRio Trilogy Run United, Condura Skyway Marathon, fun run,Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness, Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, fun run,Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, fun run,QCIM, Outbreak Manila,Yakult, Rexona Run, fun run,Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, RunRio Trilogy Run United, fun run,Condura Skyway Marathon, Adidas King of the Road, Nike,  fun run,New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness, Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo,fun run, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  fun run,New Balance Power Run, QCIM, fun run,Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, fun run,RunRio Trilogy Run United, Condura Skyway Marathon, fun run,Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness, Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, fun run,Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, fun run,QCIM, Outbreak Manila,Yakult, Rexona Run, fun run,Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, RunRio Trilogy Run United, fun run,Condura Skyway Marathon, Adidas King of the Road, Nike,  fun run,New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,Milo, unilab active health, RunRio Trilogy Run United, Condura Skyway Marathon, Adidas King of the Road, Nike,  New Balance Power Run, QCIM, Outbreak Manila,Yakult, Rexona Run, Without limits, proactive, leadpack, takbo.ph,pinoyfitness,

Lypo-spheric Vitamin C

 

image

Wifey had me take this.

“I asked what is it?”

“Its vitamin C”

“Id rather take my usual multivitamin as long as its tablet.. this one is ..uh .. mushy”

“Sige na.. its good for you…” she then downs hers and teaches me how to take it.

“Put it under your tongue..ngayk…zchiz..chlchlchclrrr … ” I couldnt type in words what the sound was but read aloud

and youll get the hang of it.

So I eventually follow.. GEEZ!!!! and I shit you not!!! this thing tastes AWFUL!!!!!  From a guy who eats anything!!!
This thing is like a 9 out of 10 in my taste like shit meter..a 10 out of 10 must be shit (not that I tasted)

hmmm.. how do I describe it..  Its like the consistency of those energy gels, no.. more like the syrupy fillings of chocolates.. its like orange filled Lindt candy but then again its panis.

Anyway .. its suppose to make you feel better, well improve immune system or whatever vitamin C is suppose to do ..but time 10 times so many pa.

Im the last person to talk technical about it..so I searched on it and this is what I got.. (see article below)

Verdict:

Must Buy if: youre a runner/ active lifestyle person, suddenly youve got colds and you trained months for a race and by chance youre rushing to get well. Youd down anything regardless of taste just for any improvement on health / performance

Dont buy. if youre loyal to your multivitamin, vitamin c brand. If youre kuripot. If taste is king over health benefits.
=============

Lypo-Spheric™ Vitamin C is the first choice of people who really understand bioavailability and the importance of high-dose vitamin C. Right out of the gate all other forms of vitamin C rapidly crash into an absorption barrier that vastly limits the level of vitamin C that can enter the bloodstream… and the vitamin C that doesn’t get absorbed, gets flushed. (Important note: all the vitamin C in your food is just as restricted by this absorption barrier.)

In stark contrast, the “Smart” Lyposomal Nano-spheres® that encapsulate Lypo-Spheric™ Vitamin C gently slip across the intestinal wall and into the blood. That’s because they are able to completely bypass a very restrictive nutrient transport system that radically limits the bioavailability of all non-liposome encapsulated forms of vitamin C. A recent clinical trial by world-renowned vitamin C expert and pharmacologist, Steve Hickey, PhD, shows that Lypo-Spheric™ Vitamin C is able to produce serum levels of vitamin C nearly double those thought theoretically possible with any oral form of vitamin C. This astounding level of bioavailability not only dramatically increases the amount of vitamin C in the blood, but recent thermographic microscopy provides visible evidence that it also aids its entry into individual cells.

Try it and you’ll see and feel superior delivery and enhanced results for yourself — guaranteed!

Squeeze the contents of one packet into your favorite juice or other cool beverage. It’s easy to swallow. Within minutes millions of “Smart” Lyposomal Nano-Spheres® loaded with vitamin C will move into your bloodstream and then into your cells. Once there, the “essential” phospholipids and the vitamin C will be unleashed to perform their powerful work!

Each 0.2 oz. packet of Lypo-Spheric™ Vitamin C contains 1,000 mg of vitamin C and 1,000 mg of “essential” phospholipids. It’s the most bio-available, easy-to-swallow vitamin C supplement on the market.

Lypo-Spheric Vitamin C – Numerous Positive Effects:

  • Lypo-Spheric Vitamin C is a powerful Antioxidant with extraordinary benefits
  • Provide rapid and positive impact on CARDIOVASCULAR FUNCTION (C.V.)
  • Help to prevent impaired liver function linked to excessive fatigue, accelerated aging, weight problems, impaired immunity.
  • Increase metabolism, endurance, energy and stamina.
  • Help the body form the protein COLLAGEN that builds bone structure, cartilage and blood vessels.
  • Help to decrease cholesterol and lead toxicity.
  • Help to IMPROVE MEMORY.
  • Help to INCREASE LONGEVITY and overall immune system.
What Experts Are Saying…
“Comparing the bioavailability of all other oral vitamin C delivery with your oral liposomal delivery is like comparing a squirt gun to a fire hose. Not only am I convinced that the efficacy of Lypo-Spheric™ Vitamin C far surpasses any traditional oral vitamin C supplement, but my recent personal experience with it suggests that it may sometimes be better than IV injection.”

Thomas E. Levy, MD, JD
Author of Primal Panacea

 

Must Have Product This Summer

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We have been experiencing heat temperatures which are one of the highest in the decade. This trumps the simple hydration bottle which I thought would top the list of this summers pick.  Instead it’s the Snake Brand Prickly Heat Powder.

I got to use it after hosting the UP Bagong Siglo run when my co host Carrie from VoiceWorx20 asked me to try it. Truly a wonder product,  it’s so soothing and cooling you would want to bath in it. For now its only available in Watsons, but it’s definitely a steal at P69 !

This is a must have for all runners and active outdoors people.

My 2012 Tri United Experience Sprint 1Km Swim 30Km Bike 7km Run


Id like to wish all the participants racing this March 10, 2013 Unilab Active Health Tri United the best of luck. Sadly I wont be able to join as I have an event to host at the same date. Looking back, I just want to share my Tri United 1 experiece last 2012 in Laiya. But mind you based on the website at UNILABACTIVE HEALTH the venue for TRI UNITED 1 is at Subic.

arriving near the transition area

arriving near the transition area

Practicing my bike transition as I arrive near the transition area. I still have time to prep up my bike. Coach Cris Supremo de la Cruz was also with me. He did the swim relay a day earlier.

Getting some help from coach tweaking the bike

Getting some help from coach tweaking the bike

BIKE PREP

For TRI UNITED in Laiya, if you are far from race site you may have to bring the car than ride to race site. Make sure you plan ahead giving time for bike prep. Make sure that when you attached the wheels, it is all aligned, brakes, clippers, chains and mechanics functioning well. If you need to disassemble seat post make sure you have markers. By the end of the bike prep your bike should be fit for you.

Posing with my road bike converted for tri

Posing with my road bike converted for tri

I didnt have a tri frame bike during the Tri United1  race so I had to make do with some modifications. Whats the difference between a tri and a road bike? its basically the seat post angle which gives you a more agressive riding position, which lets you activate other muscle groups needed for the run. It activates  the glutes more and rests the quads more on the much needed run to follow. I got an Profile Design forward post to compensate for the straight seatpost giving me an inch to 2inches forward angle. I also placed a Profile Design clip on aero bar.

Kinakabahan na ako

Kinakabahan na ako

The serious Oh shit what did I get myself into look was brought by the fact that Im doing something new at the race which is a big no no. Its common racing sense to just go what you practiced, what your usual nutrition and food intake is and no new gear your are just about to try in the race. It was my first time to ride on an FSA forward sea post. I wasnt able to ride more than 5km on it yet.

Transition area

Transition area

TRANSITION AREA

And Im off to my transition area. I make sure that everything is on the checklist.  Make sure that the stuff is prepared and laid out well in accordance to swim, bike, run leg.

For my swim I make sure that I brought the following

1 I am body marked

2) Brought my goggles

3) Brought my issued cap which is mandatory to be worn for safety reasons ( so marshals on kayaks can see you)

4) slippers/shoes on my jog/ run after the swim from the beach to transition 1. Just playing safe I wouldnt want to injure myself on splinters, sharp rocks, etc

5) watch w heart rate monitor

Transition from swim to bike

6) a Gallon of Water, for washing the feet, face/head. If you come from salt water the salt gets to stay on the skin and drizzle to your eyes which can be very uncomfortable when youre on the bike. you wouldnt want sand on your feet ether so the wash water really helps

7) power gel shot

8) race bib on race belt turned and worn at the back so marshals can see your number, it is reverted back to front later at the run

9)  Drinking water left at transition area

10) Gatorade/ pocari sweat on bike water bottle brought on the bike leg

11) HELMET! no helmet no ride

12) shades which serves as protective eyewear too

13) bike shoes, cleats

14) mini toolset

15) extra tire

Transition bike to run

16) Power gel shot

17) socks rolled so its easy to slip on ( I use socks, others dont)

18) running shoes, preferred if you have boa ties, no need to tie shoe laces

19) cap

BEACH

Park your slippers you will use on your run back to t1 where its visible

Around 20 minute prior to gun start  I already go to the water and try to get acclimatized. This is the time to be focused and not be intimidated by other triathletes as everyone starts to position themselves at the starting line. I do some swim strokes good for around 50 meters to acclimatize myself  with the water temperature, bouyancy and get acquanted with water visibility clarity or cloudyness.

Check out my warm up swim video here

STARTING LINE

Its best to position yourself depending on your swim split. If you have a faster than average swim split position yourself at the front. If not just stay at the back. Lessons learned from previous tri races, is that I would be humble and position myself at the back. I would say im an above average swimmer.  The problem there is that its extremely difficult to overtake slow swimmers ahead of you.  IF your comfortable makipag brasuhan sa tubig, stay inner lane, KEEP CALM,  WAG MAPIKON, getting hit on the face, kicked on the goggles, pulled, etc. . is part of it. If it may seem deliberate, its not, or at least think its not. If youre not comfortable with the limb frenzy stay outer lane.

GUNSTART and SWIM
I teach swimming, thats why some people call me coach boy coz im their swim coach. Labo noh… swim coach pero running host. Whatever.

I position myself at the 3nd row, Im confident im able to cope up with the lead pack for at least 400meters.  At gunstart, Run towards the water, when you feel the water near knee deep you actually thrust yourself forward and start swimming. Cant really share some swim secrets but if youre keen on watching the warm up swim video youll be surprised that the technique I use (taught by coach eric imperio tri dogs) gets you from shore to 25meters in less than 20  seconds

Check out the high intensity gun start video here

You will see that even high level triathletes try to wade and run through the water, which I think is better to lounge in and swim.
RELAX RELAX RELAX…keep calm ..this is the craziest part of the race, you will feel racers behind you try to grab your feet. Just do your thing. Focus on your own stroke. DRAFT.  Thats why in my classes, for those tri-ing, we simulate gun starts, feeling comfortable during swim roughing up and balyahan and drafting on the swim.  There are optimum placement on where you should be where you draft and there are worst areas as well. Make sure youre on the right area.

At about 50 meters, you notice the water is deep, and if clarity is good you can see how deep you are and see the bottom sea floor. At the start, that really scared the shit out of me. Visions of sharks and jaws coming out of nowhere begin to fill your head. Here is a comforting thought when that image flashes, just think that the sharks are after the rest of the participants and not you. At about 200 meters, the swimmers have must be in their swim equilibrium. That is, relaxed swim, good pace, good rhythm and you have found your pace place. Pace place is the term i use where youre in your optimum pace an stroke and no longer overtaking or being a nuisance to faster swimmers. You are with your fellow swimmers of the same pace.

I hope you breath on your left and right, as this helps in stroke symmetry and swim stroke path. This is open water, not a pool, waves and bouyancy come into play.  Be sure to SIGHT and Navigate. By SIGHT, meaning you should learn to quickly peep and see where you are going. If you depend on the person you may be drafting with , youll be dependent on his navigation which sometimes is just ofcourse.

TURNS

Bouy turns are exciting as well. Be careful not to be caught in the rope. Most do a breaststroke at this point, mind the effective indiscriminate kicking. Get back to your pace place and swim rhythm soonest.

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After loop 1

After loop 1 in the swim.  This TYR Goggles is a good investment and more than 7 years old. I try to clear the fog out

ASSHOLES

There are no worse assholes in world to me, worse than triathletes who try to overtake you on the swim, realizing that overtaking took toll on the energy used, he is now tired and slows down, worse, does a breastroke with frog kicks, indiscriminate kicking follows. Assholes , you know who you are.
After the 1st loop, take in some water and gargle, then hydrate a shot. Get back  into the water.

Make sure you do your required number of loops, depending on the race distance. Some have 2, 3 or four loops. Make sure you count yours

When youre done make sue youve accomplished the required number of loops. Press lap split on your watch once you step on timing mat. Get on with the parked slip on and run to T1 Transition 1

SWIM SPLIT: 27:10 Im quite happy But I know I can do better

Run from swim to T1. For a biggie like me, its a great feeling your not last.. yet

Run from swim to T1. For a biggie like me, its a great feeling your not last.. yet. I made it a point I had shoes/ slippers after the swim on the way to T1.

Flashing a smile. Happy that Im not the last on the swim

Flashing a smile. Happy that Im not the last on the swim

TRANSITION 1

Some races have shower spray on the way to T1, if there is, try to get the salt and sand of your body, and pass by the shower spray. If there is none. Thats where the gallon wash water gets handy. Wash sand off your feet. I personally do a gel shot, hydrate and off to the bike. You dont ride immediately, There are permissable bike mount areas.

Transition split: 2:48 Im quite happy with my transition time, its not like before that It takes me around 4:00

BIKE

For some, they hit it hard at the start to build  momentum immediately. For me, I dont really expect to place, but I started off with an easy spin and build my way up. True to my prediction, no surprises, never do anything new on the race, the bike fit of the newly installed seat post is okay. The problem is that the angle makes you literally sit and bring your weight down on your balls. I havent gotten an ADAMO seat yet (which has comfy betlog perforations and shutes) so it was really uncomfotable for me during my ride.

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This is near the turnaround loop, every U turn I make it a point to uncleat

This is near the turnaround loop, every U turn I make it a point to uncleat

Be sure to count the loops you have accomplished and check your cyclo comuputer against the mileage.  No one can discount the fact that knowing your bike course ahead of time is an advantage. You can already map out your plan of attack as regard to gearing, etc.  The bike course in laiya is great, straight all the way with rolling hills. There are some false gradation meaning you think its going down but its actually going up. Be careful during turn around points as the momentum you get from the straights may lead you to overshoot or lose control, the turn was just as wide as the street. Careful for those specially on cleats.

BIKE SPLIT: 1:14 for a 30km bike ride. Not too happy with the timeI was gunning for sub 1:00 but the seat was just killing me. Its a good thing I already have 2 kids. I dont mind shooting blanks after this.

TRANSITION 2

Arriving from bike leg.. Oh no! theres so many bikes on the rack! Lagging behind on my run

Arriving from bike leg.. Oh no! theres so many bikes on the rack! Lagging behind on my run

Being a safety freak, I  couldnt careless about time but I do make it a point that during transitions and turns, I slow down and look all around. I witness a horrific accident in one of the tri races and its usually dangerous in intersections, transitions and turnaround points. When I arrive at T2, I realize Im lagging behind to my run and I see so many bikes on the bike racks.. most participants are already on the run. Whatever lead I got from the others on my swim was lost on my slow bike ride.

I make it a point I get a shot of power gel and hydrate again prior to the run

Transition 2 Split: 3:06 dismount area is far from my rack and I took some time changing into my running shoes. Chill Chill pa sa T2.
RUN

This is where push comes to shove. By this time, I could still conjure up some strength on my run, but im really exhausted. Its demotivating to know that you are just about to start your run and people are finishing already.  The bad thing about the Laiya run route for slow guys like me , is that its a straight course, and I get to see everyone about to finish on their second loop while im still starting on my first.  Thanks for those that cheered me on the run, elite tri athlete, Rayzon Galdonez, my swim coach in high school Polo Tri Albert Altura, and several teams.

Thanks to coach Roel Ambao Ano for taking care of me at hydration, the ice really helped me cool off.

Thanks to Team Crystal Clear hydration for a refrshing hydration pit stop

Thanks to Team Crystal Clear hydration for a refrshing hydration pit stop

It does help getting to know the marshals! I enjoy my hydration stops with friends / marshals.

There are local spectators at Laiya, some cheer you, some give cat calls, kids run with you, all in all its a great experience.

I know I could have ran faster, the heat was just getting to me.

RUN SPLIT : 1:00:00 I was targetting at most 50 for a 7km run.

And I run to the finish!!! finally!

My final time 2:47:19 1km swim 30km bike 7km run

My final time 2:47:19 1km swim 30km bike 7km run

Download MP3 of RunningHost’s Finishline

If  youve already seen the video of Running Host’s Finishline and you wish to download the MP3 Audio copy of it, you
can download it here:

Hopefully you get inspired and motivated.. See the video here:


Running Hosts’s Finishline is a spoken word inspirational music as a gift to my beloved running community. May this music inspire each runner to get through the challenges they face in their race or running journey and get them to the finishline or their goals. Be it a PR, a first 3k, a marathon or an ultramarathon. I hope my running friends wont mind, just a tribute to their running I got photos from them to use in this vid.

LIKE, COMMENT and SHARE this Video if it helps you cross the finishline.

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email boyramos@gmail.com if you wish to have a 320kbps mp3 audio copy of Running Hosts Finishline

Music by Lisa Gerrard & Patrick Cassidy / AudioMachine

Thanks to all my friends in the running community.

Credits to
Unilab Active Health
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Takbo.PH
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LeadPack
The Bull Runner
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Running Photographers
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and all the photographers
in the running community

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Seriously teh? nakakatawa ba pag PLANK ko.. Good luck sa side bends mo

lovely laughing pig in blue credits to luca bruno (via flickr)

Seriously? in this day and age.. may mga tao pa talaga pinagtatawanan ang mga matataba na nagwoworkout? hindi po ako kinakatay.. plank po ang tawag sa ginagawa namin. Good luck dyan sa traditional sit-up at sidebends mo, ikaw kaya mag plank?

There goes my facebook status rant which believe me was so relieving. I couldnt wait to rant when I got home.

The story goes. So I decided to get serious with  training and our team coach Cris Dela Cruz whom we (or was it a self proclaimed title.. I forget but its fitting) call Supremo gave me this intense workout. Its a lazy night at MSP Marikina Sports Center.  I swear we were literally the only ones there.. its as if we rented the place. Youd get that feeling of liberty when you feel like you have the place to yourself. I saw a runner friend there as well MSP runners’ Robin Andres who was training for singapore marathon. Chit chat here and there… after a few minutes of waiting.. I guess it was just us.

So it was just me and Coach Cris. woohoo ! Private workout. The bad thing on a one on one, is that there is no room to slack. So he really pushed me during the workout. So althroughout he was really pushing me .. to my limits and good enough I was able to run my fastest 2km at 8minutes. We ran around 3km to 4km but the first 2km was just most memorable.. the last few felt like I wanted to puke, and die right there on the tartan track. Ill blog the training at another time. I wanna rant even more on this blog.

We finish the running workout and proceed to the strengthening and core session. We do a number of leg strengthening then CORE exercises.. the dreaded PLANK.

It was raining. There were just few of us. It was a public sports park… but I couldnt care less if people stare, watch or whatever. Usually kanya kanyang workout and wapakel rules. Walang basagan ng trip. So I was in a plank position face down, sweating like anything. My first 30 seconds was crazy. My body was literally shaking in a linda blair exorcist kinda way. The my co fluffy and fatty friends out there who is mid heavy and does PLANKS you know the feeling. Its not a pleasant experience at all.

So goes the usual spoiled Boy Ramos who is a hedonist, pain is not part of my vocabulary unless it involves whips, nipple pinching and sensual nibbling. Discomfort is something my body and soul do not welcome. Its a life lesson I still yet to learn. On my second PLANK set I lost it and wanted to give up, coach Cris was shouting at me (mind you all the time he was doing the workout too YAY coach) …FOCUS FOCUS…

In my mind.. I was shouting.. punyetang focus na yan, then again I would find some sort of inspiration to take me beyond zone. So I began shouting. And as most of you can attest I CAN SHOUT.  I remember hosting a Milo Marathon with horendous rain and there was no power I had to shout to make my voice heard at the starting line. Needless to say I would shout out bursts of UHH!! ARGGH!  it helps, gets attention, but it helps.

After the set.. I swear the girl near us was laughing at me. It was no paranoia. I wanted it to be. But the “stare”, the way her body was facing at me. . her smirk. Its still very vivid. I could not believe that at this day and age of public fitness awareness, people still laugh at other people…teka teka…. mas maganda dating pag tagalog..

Sa panahon ngayon may mga taong pinagtatawanan pa ang mga matataba na nag eexercise. Im not sure if she has done a plank or if she knows what it is. Di ako nagmamarunong o nagyayabang.. but she and her “friend” were doing really traditional situp and bending exercises. Seriously TEH ,, ikaw pa may gana mamintas. Good luck sa side bends mo.

Ikaw na teh.

Then it got me thinking. There should be some etiquette in working out. Golden rule ko lang naman, though shall wapakels and walang basagan ng trip. Dont do others what you dont want others to do unto you. Its taught in pre-school, it should be practiced even if youre an adult.

Its late. Im tired. I wanna get this negativity out. But that laughing bitch is surely going to haunt my future workouts. Next time I go for that extra serving of rice, sisig, bacon, wait..the list is long..you get it. .. I am so gonna think of that pick-a-fold-and-fuck-it bitch (buti sana kung fit and payat, pucha bilbilin din) and push myself further.

Cearly di pa ako naka move on. Lucky you if get to read this blog. Not sure if im deleting it. I usually dont swear Dafuuq!

Supremo Workout (Halimaw Hunyango Workout w/ Coach Cris)

They say nothing beats training motivation than preparing for a race. I usually do runs and petiks solo workouts but training with a team , moreso with a coach is something else. The good thing with continuously running is that your base fitness is relatively good and any race that comes up short in your race calendar is achievable.

With less than a month for an upcoming hilly 21km race course (CIHM Corregidor Intl Half Marathon) Im just praying I make it 3:15 just in time to get back to the boat back to manila.

Starting to blog my workouts as well so do bear with me if have short random posts.

I would get to run in Marikina sports center every so often. Aside from being near it, it has a 400 tartan track oval which is just great for the knees, speed and form work. It was last year that I saw a group of runners working out, doing running drills. One of them Mel Mitra whom I met in the Web on The Run Kamote Runners interview was there and introduced me to the rest of Hunyango Runners, Toni, Jinky, Dennis , Bave and coach Cris. I was invited to work out with them and eventually passed after a few sessions as a certified Hunyango (my Hunyango journey deserves a separate blog).

Coach Cris “Supremo” in one of his many Ultra Marathons.

Coach Cris is an Ultra Marathoner, Coach and Team leader of Hunyango and AdiNation of Runners Ortigas, member of Team CB and Kain Tulog Takbo

Coach Cris with Wife, Blogger, Podium runner and Diadora brand Ambassador Bave De la Cruz

 

He is a good friend and one of the coaches that helped me survive my 2012  TBRD marathon

Last night’s workout was not much fun coz I terribly missed my Hunyango girls, toni, mel, nay bave , jinky and lara.

Proved to be an efficient one with nestor, his wife and colleague

Im gonna post what I remember so this serves as my review as well. Here is what he let us do

Warm up exercises

– Neck Rotations

– arm swing huggers

– Shoulder blade rotation, large movements

– Arm rotations, large movements

– Hip Rotations

– Knee Rotations

-lunge jackhammer (stretched arm swing, opposite leg lunge).. this is difficult there ought to be pictures. Will do on succeeding blogs

-knee hug, drop to lunge, reaching out to ankle/ toes  for hamstring stretch all in one sequence of movement

Running Drills

-forefoot run

-heel run – he says its good to condition as well to be accustomed to downhills

– high knee

– butt kick, reviewed the proper way of runners butt kick, not the cheerleader kind which I have a habit of doing Yay team!

-skip runs

Ladder Drills

– multiple ladder drills

-upper body , plank side crab movement along ladder

 

Running form

my fave! Coach ran with me and did form correction tweaking and improvement. I was looking for my optimum pace and form where I would have a seemingly circular motion on my leg limbs for an efficient run

Great golden tips from coach cris!..

1) Since im still overweight I was advised to do frequent short strides. Ive always been a fan of short strides so it worked for me.

2)Mind your lean, a forward lean of an inch makes a world of difference . Leans are used to increase spead. Mind your armswing as well.

3) High knees, I was very happy with the results of increasing knee height when speeding up. Before I would just lean and do higher butt kicks, but with a high knee it all comes (no pun intended) full circle. My running form improved greatly and I was running , what I felt was efficient. Though there is some effort to elevate the knee the result of ease in run stroke turnover is great and effective

4) Power walk. Insulting I know, I was running and Coach cris was walking. Panira ka talaga coach. Have to learn more of this power walk which ultra runners use. I try to power walk but after around 30 seconds im back to chillax petiks walk

After Running Form session we were up with walang kamatayan Plank Sessions

Hate this. But as Kb Runner said.. its the core that’s going to take you to your last 5Km of your marathon or ultra

So up for some 1 minute Planks and side planks

Here is a photo of a planking session with coach cris.. we ought to take more pics next time, thanks to Toni and Bave for these old pic

Me with Coach Cris at MSP, side planking

 

After planks. I was expecting to do squats but I guess coach forgot hehehehe

We did however, do Wall stills. Hate that as well

Up for cool down exercises.

Thanks so much for a great workout Coach Cris!