Half Pang Lasing.. Half Pang Bagong Gising


It’s 3:00 in the morning and I swear not too long ago this was the time I would just be on my way home from a gig or a night out with the boys. I find myself in a now brightier more commercial Tapsi Ni Vivian in Tuazon Ave. Marikina. Though the place does look more appealing it doesn’t lose its flare for food nor the characters that fill the tables in this 24/7 “panghimasmas-bago-uwi”.. Nightspot.. Or should I say.. Early morning spot..

You have your poker players most looking like they lost the world and a few feeling like they’re on top of it.. Treating the gang. Then you have your typical all male testosterone filled barkada.. Trying their latest pick up lines on the next table.. Which happens to be bar girls with their manager who have just finished work in the nightclubs around. You can tell a lot just by sitting and observing as your free to seat in this iconic place this side of town good for one or twenty one.

I’ve been on a bulalo /nilaga spree the past weeks and this is no day to let down on my streak. I ordered Nilaga.. Which would usually mean Nilaga Baka or Beef Shank Soup in broth. I’m surprised they offered NILSILOG.. I was starting to think of the taste and the texture of food in my head ad how the flavours would lead up to..

Time to get adventurous… I just don’t know how nilaga would taste with fried rice.. And with fried egg to boot. It’s like you’re suppose to order a a strong dish match it with mild sidings or starch. Not this morning.I’m going all fireworks. I asked for 3 calamansi (kumkuats citrus) and siling labuyo for my dip..

I know it’s just tasteless of me and utterly baduy to order three-in-one coffee with my nilaga.. But that’s just me. The disk arrives and as expected.. The festival flavours of brothed tender beef, leafy veggies, chilli citrus fish sauce, runny fried egg on fried rice may just be too much on the pallette. Specially if you take in a few spoonful sips of warm beef broth to go with it.

These 24/7 bulalo houses have their own secret “bulalo since the beginning of time” concoction. It’s.just tasty.. MSG lightly present though.. But still beefy.. And UNLI! Yep you could have as much as you want
. Unlike those joints in the now snobbish tagaytay district when you can no longer ask for extra soup.

The solo fried rice and fried egg won’t cut it though. So the P135 price would end up something like p170.. For your additional fried rice and egg.

It’s 3:58 in the morning.. And I’m now seeing runners.. Cyclists and families coming in.. And a new day begins this side of town where the sun shines first only in the east.


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.

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.


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


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!”


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

ExperiMENTAL Animation Workshop with RoxLee

Animation Workshop

Animation Workshop

My talented bandmate Rembrandt Vocalan, musician, visual artist, chef, entrepreneur (balaw balaw restaurant) will be hosting an Animation Workshop by RoxLee.


Anong connect nitong pic sa workshop? wala lang.. proud lang ako sa bandmate ko..!

Over the years ive been a fan of the eccentric art and humor of the Cesar Asar comic strip.  Get a chance to learn more and engage in a soup overflowing with talent in the workshop. Details of the  workshop is as follows:

For details and registration: http://www.workshop.baybayinproductions.com/
P4,000 course fee
Apr 26,27,29,30 2013 (Fri to sat. and monday tuesday) extended til first week of May.
At Balaw-Balaw Restaurant
16 Doña Justa Subd. Ph. I, 
Manila East Highway Angono,
For reservations pls call Rembrandt
379.6186 / 651.0110 or 0923.7144.209

Learn the animation using unconventional formula. Produce your own creation at the end of the workshop!

Roque Federizon Lee aka Rox Lee is a pinoy animator, visual artist, musician and moviemaker. Starting out as a cartoonist for Jingle Magazine, he became a household name through the widely popular Cesar Asar strip for Manila Bulletin. Rox Lee is one of the founding members of Animagination, now evolved into Animahenasyon. He is considered by many as the Godfather of young Filipino filmmakers with his independent approach to animation, working with the barest of materials, usually with just ink and paper, to
conjure powerful images. Rox Lee continues to maintain a loyal following in Western Europe, Japan and Singapore. In 2013 he is currently busy finalizing his book entitled “Cesar Asar in the Planet of the Noses,” a collection of his cartoons and short stories – that is when he’s not babysitting his two boys Zerox and Zentrum.

More about Roxlee:

Established in 1983 this restaurant is accredited by the Department of Tourism. It is a popular food and culture venue in Angono, Rizal. Balaw-Balaw was famously showcased in International Discovery Travel and Living byt host Andrew Zimmern of the show Bizarre Foods.

More about Balaw-Balaw

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Lypo-spheric Vitamin C



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)


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 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


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.

100 Crazy Things I did

Taralets dive at magswimming sa track!

Taralets dive at magswimming sa track!


(x) smoked a cigarette
(x) smoked a cigar ==> when john sid’s kid was born
(x) done weed ==> at a high school reunion
(x) drank alcohol ==> tia’s in high school most memorable

(x) been in love
(x) been dumped ==> pucha kayo..
( ) shoplifted
( ) been fired
(x) been in a fist fight

(x) snuck out of the house
(x) had feelings for someone who didn’t have them

( ) been arrested
( ) made out with a stranger
(x) gone out on a blind date
SO FAR: 10

(x) had a crush on an older person
(x) skipped school
( ) slept (not sex) with a co-worker
(x) seen someone/something die ==> was driving, someone crossed the street and got ran over
SO FAR: 13

(x) had / have a crush or liked on one of your
( ) been to Paris
( ) been to Spain
(x) been on a plane
(x) thrown up from drinking
SO FAR: 16

(x) eaten Sushi
( ) been snowboarding
( ) met someone BECAUSE of
(x) been mosh pitting ===> in one of those ultrastorm concerts
SO FAR: 18

( ) been in an abusive relationship
(x) taken pain killers
(x) love/loved someone who you can’t have
(x) laid on your back and watched cloud shapes go by
( ) made a snow angel
SO FAR: 21

( ) had a tea party
(x) flown a kite
(x) built a sand castle
( ) gone puddle jumping
( ) played dress ups
SO FAR: 23

(x) jumped into a pile of leaves
( ) gone sledging
(x) cheated while playing a game
(x) been lonely
(x) fallen asleep at work/school
SO FAR: 27

(x) used a fake/someone else’s ID
(x) watched the sun set
(x) felt an earthquake
(x) killed a snake
SO FAR: 31

(x) been tickled
(x) been robbed/vandalized ==> when i was9 years old
( ) robbed someone
(x) been misunderstood
(x) pet a deer
SO FAR: 35

(x) won a contest
( ) been suspended from school
(x) had detention
(x) been in a car/motorcycle/4-wheeler accident.
SO FAR: 38

(x) had/have braces
(x) eaten a whole tub of ice cream in one night
(x) had deja vu
(x) danced in the moonlight
SO FAR: 42

(x) hated the way you look
(x) witnessed a crime
( ) pole danced
(x) questioned your heart
(x) been obsessed with post-it notes
SO FAR: 46

(x) squished barefoot through the mud
(x) been lost
( ) been to the opposite side of the world
(x) swam in the ocean
(x) felt like you were dying
SO FAR: 50

(x) cried yourself to sleep
(x) played cops and robbers
(x) recently colored w/crayons/colored

(x) sang karaoke
(x) paid for a meal with only coins
SO FAR: 55

(x) done something you told yourself you wouldn’t
(x) made prank phone calls
(x) laughed until some kind of beverage came out of
your nose
(x) kissed in the rain
SO FAR: 59

(x) written a letter to Santa Claus
(x) been kissed under a mistletoe
(x) watched the sun set with someone you care/cared

(x) blown bubbles
(x) made a bonfire on the beach
SO FAR: 64

( ) crashed a party
(x) have traveled more than 5 days with a car full of

(x) gone rollerskating/blading
(x) had a wish come true
SO FAR: 67

( ) worn pearls
( ) jumped off a bridge
(x) screamed “you suck” in class
( ) swam with dolphins
SO FAR: 68

(x) got your tongue stuck to a freezer/ice cube
( ) kissed a fish
(x) worn the opposite sex’s clothes ==> hold yer horses, it was in those Aiesec newbie nights
(x) sat on a roof top
SO FAR: 71

(x) screamed at the top of your lungs
(x) done/attempted a one-handed cartwheel
(x) talked on the phone for more than 5 hours
(x) stayed up all night
SO FAR: 75

( ) picked and ate an apple right off the tree
(x) climbed a tree
(x) had been in a tree house
( ) are scared to watch scary movies alone
SO FAR: 77

(x) believe in ghosts ==> look who or whats behind you
(x) have/had more than 30 pairs of shoes throughout

your life
(x) gone streaking
( ) gone to jail
SO FAR: 80

(x) played chicken
(x) been pushed into a pool with all your clothes on
( ) been told you’re hot by a complete stranger
(x) been easily amused
SO FAR: 83

(x) caught a fish then ate it
(x) almost drowned in a pool
(x) caught a butterfly
(x) laughed so hard you cried
(x) cried so hard you laughed
SO FAR: 88

( ) mooned/flashed someone
(x) had someone moon/flash you
(x) cheated on a test
(x) forgotten someone’s name
(x) slept naked
( ) French braided someone’s hair
(x) gone skinny dipping in a pool
( ) been kicked out of your house
SO FAR: 93

(x) rode on a roller coaster
(x) went scuba-diving/snorkeling
(x) had a cavity
( ) Black-mailed someone
( ) been black mailed
SO FAR: 96

(x) been used ==> pucha kayo
(x) fell going up the stairs
( ) licked a cat
(x) bitten someone
(x) licked someone
TOTAL: 100

Whats on your list? feel free to copy fill and paste

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!

Fitness Journey: My best 100m swim in recent years


Thanks to Toni Infante Gancia for the photo! Taken summer 2012 my stroke form improved. My lead arm stroke on sweet spot is now at a more comfortable effortless angle below my head which helps raise my hips

After getting to swim with my students I noticed that they have been getting fitter and faster! My greatest swim teaching achievement is improving Coach Cris “supremo” Dela Cruz of ANR Ortigas / Hunyango / CB..  in roughly a month from not being able to swim 1km straight, he could swim a decent 23 minutes for 1km swim. Another achievement for me is Without Limits Race Director and former national team athlete Ian Alacar. In our recent swims I could not keep up with his sub-2min 100m. For me, swimming is a lifeskill that everyone should learn. Its fun, good exercise and one way or the other you will go to the beach or a pool at some point in your life. Teaching Ian’s Mom or mommy alacar (who happens to be one of the best cooks ever!) is also one of my achievements, for now she couldnt do freestyle strokes with breathing but her sweet spot and switch drills are pretty decent enough to reach multiples of 25m laps. And that is why Without Limits started calling me Coach Boy… its not really in running but in swimming.

For those beginner to intermediate swimmers who havent been swimming and would like to get into a swim program for a multisport event. This is a sample Base 1 program

Warm up 500m jog around pool / park area

Loosening exercises as inspired by Coach Joseph Pagulayan of KinetIQ fitness and Athletics. In one of our conversations, I was struck by the concept of  “linkages” and “functional exercises”. Some exercises can be sport or activity specific, what is important is you warm up / loosen / stretch and prepare different muscle groups that will be involved in the sporting activity. So I came up with the following for this program:

Neck rotations.

Shoulder rotations (large)


Arm swings (Large and farce) forward and back

Hip rotations

Trunk Twists

Jumping jacks

ankle rotations

calf stretches

knee rotations

leg swings


worlds greatest stretch

leg swings

on a bench .. leg kicks simulating kicking on water, activating abs

on a bench .. nakadapa kicks simulating kicking on water activating abs and lower back


On to the swim workout BASE 1

2 x 100m warm-up (2:33 / 2:35 im posting my personal time for logging and recording purposes for my personal training). Purpose of this exercise is to warm up and loosen in the water, followed by checking ones form. 30 secs rest in between. Exrtemely relax Effort 4/ 10

2 x 100m sweet   spot and form drills (3:03 / 3:10 ). lead arm at sweet spot as well. kick w/fins. Purpose of this excercise is to focus on balance in water. Using the chest as bouy, head tipping and balancing to raise hips on water. Focus on keeping proper head alignment on water and not looking up (dipping lower body) to breathe. Relax effort4- 5/10  1 minute rest in between

1 x 100m leg kicks  drills w / fins. form is sweet spot with leading arm. Focus on kick form and lower body conditioning. Lower ab activation, concerted whipping motion from hips to knees to ankles. Moderate effort 6-7 /10  1 minute rest in between

1 x 100m leg kicks drills w/ o fins  form is sweet spot with leading arm. Moderate effort 6-7 /10  1 minute rest in between

2 x 100m switch drills. Focus on over-all form, balance, head alignment when breathing, stroke frequency.Moderate effort 7-8 /10 1 minute rest in between

2 x 100m arms only strokes.  (2:22 / 2:23 ) Feet w/ pull bouy or fins (slight kick to elevate lower body).  Focus on arm stroke, high catch, power follow thru and upper body conditioning. Moderate effort 7-8 /10 1 minute rest in between

rest till fresh ( 3 to 5 minutes) loosen up, hydrate  then proceed

2 x 100m sprint  swim (1:45 / 1:48) focus on form and power.  rest till fresh ( 3 to 5 minutes) loosen up in between. Intense effort 10/10

6 x 50m regular swim. focus on form, conditioning. rest 1 minute in between

2 x 100 cool down swim.  relax effor 4/10

body weight pool lifts at side of the pool. half body in the water, try to pull yourself up, 20 reps. focus on triceps and shoulders

Really happy over the fact that I was able to pull off a 1:45 which i havent done in recent years.. last I think was when I was in prime shape for 2005 in my first Tri in Subit.

Now my next challenge is if only I could keep it at sub-2mins x 15. Im thinking my current cruising  strokes would give a time of 2:18 at 7-8/10 above average effort which I could sustain for a 1.5km to 2km swim.

Ill be sharing swim technique specifics next time. So far Im just happy I can keep up with my students

Preparing for Flood (Typhoon survival checklist)

It has been raining non-stop again for the last couple of hours and Im getting paranoid. I live in what is considered a low level area in Metro Manila prone to flooding here in lower Antipolo / Marcos Highway. We were seriously hit by Ondoy last 2009 and was devastated emotionally and financially as well.

Being prepared is always one step towards survival. Here are some things that we think is important to have during times like these. Prepare them beforehand and keep them in a safe place at all times. Better yet, keep them with you, or in an area that is easy to reach and won’t get in the way of raging floods, etc.

Im no outdoors or survival expert, but I did get this checklist somewhere around the net shared to me plus I added some of my own. The list is comprehensive but do adjust according to your needs . Best way is to imagine worst case scenarios and with a clear head, see what is needed.


1. Clean drinking water. Good enough for a week. Consider having at least 1 gallon per person.
2. Other drinks. Consider: juices in packs, carbonated drinks, coffee.
3. Food. Also good enough for a week. Consider:
* Snacks that are easy to store and carry (biscuits, cookies)
* Non-perishable canned food (corned beef, tuna, pork and beans, vienna sausage, etc.)
* Candies to maintain sugar in body and keep acidity at bay
* Bread that will last for a few days, for carbo load
* Instant noodles, if you have the means to cook
* IMPORTANT: food for babies and the elderly if you have some staying with you
4. Food utensils.

*KNIFE~!!!! one of the most important utility. Have one in a holster, if you could teach kids to handle knives early in life the better. Something sharp that can be used not only in eating, food preparation, but utility as well, cutting rope.

* Spoons, forks, paper plates, drinking cups
* Non-electric can opener
* Cooking stove and fuel, if possible
* Plastic bags



*CANDLES (be careful in handling), candle holder / stand
5. Medicines. Consider having medicines for the following:

*alcohol, disinfectant
* Fever and nausea
* Coughs and colds
* Hypertension
* Diabetes
* Diarrhea
* Anti-tetanus
* Anti-leptospirosis
* Other prescription drugs that you need to take
6. First Aid kit. Must contain band-aids, gauze, tweezers, alcohol, antibiotic ointment, hydrogen peroxide, bandage scissors, absorbent dressings, antiseptic wipe packets, cold compress, gloves and thermometer.
7. Sanitation kit. Make sure that you have tissue wipes, toilet paper, sanitary napkins, diapers.
8. Toiletries. These include toothpaste, toothbrushes, soap.
9. Blankets, towels, comforters, pillows. You can put them in large garbage bags to keep from getting wet.
10. Extra clothes and underwear. Put them in plastic bags to avoid from getting wet. If you can, pack something that will last you for a few days.
11. Jackets, sweaters, socks, caps. And anything else that will keep you warm and dry.
12. Emergency lights and flashlights
13. Fresh batteries. Have reserves for batteries of different sizes, especially for radios and flashlights.
14. Radio. Must be portable, battery operated, has functional AM station.
15. Mobile phone. Make sure the battery is fully charge, and that you have a spare one, too, in case of emergency. Also consider walkie-talkies.
16. Cash. Banks and ATMs might not be available so make sure that you have cash with you.
17. Keys. Have copies of keys to the front door, back door, garage, car keys, etc.
18. Items for pets. Consider also having a leash, muzzle, cage and food for your pets.
19. Umbrellas and tents
20. Water pails and dippers
21. Floatation devices like life jackets, styrofoams, old tires, etc. If life jackets or floatation devices, better if its styrofoam so you dont need to inflate it. During the last flood there were a lot of floatation devices but NO POWER to inlfate it. If you have these.. Get ready to inflate it.
22. Rope

*** INVERTERS, these are devices that can source power thru your car lighter, can handle small light radio. During last brownout, our inverter was able to power broadband, laptop, wifi, (myt wife had an important report to finish and submit) pump for fish and cellphone charger


Many people have died trying to go back for these things, so it’s important that you are well-prepared already at this point in time. Keep these documents in a water-proof container:

1. Birth certificates
2. Insurance records
3. Medical records
4. SSS, Pag-ibig and Philhealth records
5. Identification cards
6. Bank account numbers and records
7. Emergency contact numbers
8. Contact numbers of family, friends and loved ones

***** SOFTWARE DATA.. you may want to start burning to dvd / back-up online / back-up to external hardrive important data and store in water proof container.

It is important that you have an ID with you wherever you go. Also, a list of people to contact in case something happens to you. If you can, put your emergency contacts on speed dial.


If you have a 2nd floor, it may be hard work but start bringing up electrical items, specially with those of you who have their Audio Video room in a basement or Living Room downstairs. The refrigerator usually floats, that kinda like saved my life food and floating wise during ondoy hehehe.

Again, couldnt stress it even more, keep important documents, computers, harddrives dry in plastic.

**** keep cellphone charged at all times and inflatables inflated.

============================== this was originally published 6:00pm Aug 6. as of this writing, it is already 6pm Aug 7, the rainfall has been 472mm in 24hours (compared to ondoy’s 455mm in 2hours) ==========================

some additional info important and relevant gathered from the net