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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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

 

Bring a Friend to Conquer May 5, 2013

Conquer

Conquer

OPTIMUM NUTRITION PHILIPPINES
CONQUER 2013
May 5, 2013
INDIVIDUAL: 3K, 6K, 12K
TANDEM/COUPLE: 12K

Get ready to CONQUER on May 5, 2013 brought to you by one of the leading fitness supplement company in the US OPTIMUM NUTRITION. A fun obstacle run like no other. Test your fitness and Conquer!

Optimum Nutrition  Amino Energy for Sampling

Optimum Nutrition Amino Energy for Sampling

With Optimum Nutrition product Amino Energy to be sampled on race day!

  1. Last day of Registration:              May 3,  2013 (Friday)
  1. Registration fees:
    1. 3 kilometer run = Php 500
    2. 6 kilometer run = Php 700
    3. 12 kilometer run  = Php 900
    4. 12 KM TANDEM = PhP 1600
  1. Race kit includes:
    1. Race singlet,
    2. Race Bib with Barcode,
    3. Safety Pins
    4. Race/Event Date:                                           May  5, 2013 (Sunday);
    5. Assembly Time and Program Start:       5:00AM
    6. Start Line Venue:                                             9th Avenue, Bonifacio Global City, Taguig

Distance

Assembly Time

Gun Start

12K

5:00 AM

5:30 AM

6K

5:00 AM

5:35 AM

3K

5:00 AM

5:40 AM

  1. Cash prizes, Gold’s Gym GCs and Merrell shoes for top finishers of each category.

Prizes

3K

6K

12K

12K Tandem

1st

1,500

2,500

5,000

5,000

2nd

1,000

1,500

2,500

2,500

3rd

500

1,000

1,500

1,500

  1. Dogtags shall be awarded to all finishers.
  2. There will be no energy drinks. The participants will be given sampling of Essential Amino Energy before, on the water stations, and after the race.
  3. Raffle of 3 Ipad minis and Titanium bags will be for participants that are present during the raffle.
Bring a friend to Conquer

Bring a friend to Conquer

  1. BRING A FRIEND PROMO:

v  Each registrant can bring a friend to run with on the same race distance or lower race category. Fill out two separate registration forms but indicate which one is free.

v  Free registrants can also avail of loot bags, singlets and race bibs. Just make sure you both sign the waiver.

v  Early registrants are also entitled to this promo. Just bring a valid ID and Proof of Purchase (the part of the registration given to the registrant) to the site you registered in. For the couple category you can also invite another couple for FREE!

  1. Registration Partners:

Fitness & Athletics BGC, 9th Avenue corner 28th Street

–          Chris Sports
(Registration Period:  until May 3, 2013)

 SM North Annex, SM Manila, Glorietta 3, Sm Megamall

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Did you know there’s a PH Runners Classifieds in Facebook?

Runners Classifieds

Runners Classifieds

I see some Filipino runners posting running gear for sale in different sites and facebook groups.

I created a facebook group way back and its been helpful for runners and suppliers as well in marketing their running related goods.

Check out :

https://www.facebook.com/groups/100910170037018/

Here are the rules and regulations of the group page.

Buy & Sell RUNNING GEAR here. SELLING OF PRE-REGISTERED RACEKITS PROHIBITED. Please take note of the rules

Rules:

1. This is for Classified Ads only. All items should be RUNNING related. No other topics please.
2. You can post For Sale, For Trade, or Wanted To Buy Ads. Please use the following codes in your post:
FS : For Sale
FT: For Trade
WTB : Wanted To Buy
3. Post the price. or PM the price to the prospective buyer.
4. Indicate where your location is. If you are willing to ship or do meet ups, please indicate as well.
5. One thread per item is enough. Multiple threads will be deleted. Please allow three weeks before reposting.
6. No price policing or price comments allowed.
7. No feelers
8. Message bumping is prohibited. This includes “PM sent” and other bumping tactics.
10. No bidding or counteroffers allowed. Please transact privately.
11. Admin may delete messages or threads that violate the rules. Repeat offenders run risk of being banned from this section.

Admin is not liable to any of the items sold or bought in this group page, transact at your own risk.

Get Ready to CONQUER an Obstacle Race MARCH 10, 2013

Brought to us by the Race Organizing team that brought us the successful Immuvit series last year, WITHOUT LIMITS  brings us another exciting obstacle race. This time though, they are bringing the challenging obstacle race to the city with CONQUER this March 10, 2013.

Presented by leading sports nutrition brand OPTIMUM NUTRITION.  This race is brought to us by FSPI  distributor Optimum Nutrition, a sports nutrition company, with the race carrying the Optimum Nutrition brand popular to athletes and bodybuilders

Details are as follows:

Conquer Philippines 2013: The Urban Adventure

March 10, 2013 @ 5 AM
Bonifacio Global City
3K/6K/12K
Registration Fees:
3K – Php 500
6K – Php 700
12K Individual – Php 900
12K Couple – Php 1600
Registration Venues:
1. Chris Sports
-SM Manila
-SM North Annex
-Glorietta 3
-SM Megamall
2. Fitness and Athletics – Bonifacio Global City

Aside from the individual category there is a  SPECIAL category for a TANDEM / COUPLE run for the 12k category.

077ab55046ce80eaf9a3ddea999597ca_L
Here is a look at some of the obstacles participants would have to go through:

all fours james copy
All Fours wherein participants should do 20 meters on All-fours ! Spiderman time!

cargo climb copy
Cargo Climb where participants go over a vertical rope challenge

lunges copy

Every runners breakfast! participants get to do 20 meters of lunges.

duck walk copy

looks funny but hard to do

See you guys and get ready to CONQUER!

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.

Like Running Host Page http://www.facebook.com/hostboyramos

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
Pinoy Fitness
Takbo.PH
Without Limits
ProActive
Run Rio
LeadPack
The Bull Runner
Team USB
Tong Pascua Photography
Running Photographers
CJ Photography
Villegas Photography
and all the photographers
in the running community

https://runninghost.wordpress.com/

download

free  MP3

free MP3 download

Race Friendly 4th Time Around for QCIM Quezon City International Marathon Dec 2, 2012

“Have a great race to all the runners!” at the starting line sending off the 42km runners

Its going to be the 4th  (QCIM) Quezon City International Marathon on Dec 2,2012.  This year ( and I can personally vouch for this ) the race is going to be much more race friendly. By  “race friendly” I mean better and more professional marshaling, better hydration and better logisitcs organization for a smooth race from registration, race day till results publishing.

QCIM is still brought to us by RUNNEX Running Executives. They are a running group composed of,  should I say “seasoned” runners (friend and blogger Jazzrunner is one of them) thats been around for more than 2 decades. This year however, its going to be organized by WithoutLimits and PROACTIVE.. both race organizing companies have proven outstanding track record in their races as regard to organization, logistics, hydration, timing and promotion. If you have “brand loyalty”  or choosy with brands.. believe me theyre a good brand.. and youre in good hands.

Expect the hosting to be.. well topnotch still.. naks! .. yes .. IIll be hosting. This is to recap of last year’s QCIM where I got to be with some of my running friends.

Prepping the 42km runners at the starting line

A good number of participants in all race categories

Is that cheu? kim cheu? kim cheu and the rest of the celebrities got to run the race as well

Wondering which celebrities will be gracing the race this year? Im not sure but im looking forward to seeing the following running celebrities that I got to be with in last year’s QCIM

OK OK Founder JSIN Starks!

Ana Arlene ..always ready to run with and support her hubby!

Mark Diaz in the earlier months of his fitness journey.. now he just did a 25km! Great going mark!

One of Kain Todo Takbo main man and Sun Cellular running team member and ultrarunner Ian Dagulrunner

Good buddy of mine.. SpongeBob runner Merl spreading the fun along the run route

For the race details:…

The 4th Quezon City International Marathon fires off on Dec. 2 with the race route covering a major portion of Commonwealth Avenue and La Mesa Eco-Park.
The Executive Runners Club of the Philippines, the country’s oldest executive running club, has managed the race since 2009 for the Quezon City Local Government, under Mayor Herbert Bautista in coordination with the Office of Vice Mayor Joy Belmonte.

Great support from Hon Mayor Herbert Bautista and Vice Mayor Joy Belmonte, with us is Kim Cheu

Runnex expects to attract more than 10,000 runners in the 2012 QCIM, which has SM Development Corporation as co-presentor for the second year. Attractive cash prizes and giveaways are up for grabs in the 5-, 10-,21- and 42-K runs.
A free running clinic is also held every Sunday at the University of the Philippines Academic Oval in Diliman, Quezon City to help prepare runners for the basic and longer distances.
4th Quezon City International Marathon “QCIM” 2012
December 2, 2012
Commonwealth Avenue and La Mesa Eco-Park
5K/10K/21K/42K
Registration Fees:
LOCAL
5k – P400
10k – P500
21k – P600
42k – P800
INTERNATIONAL
5k – $18 or P750
10k – $24 or P1,000
21k – $48 or P2,000
42k – $72 or P3,000

Just a word of advice.. If youre one of the local elite athletes and youre going for the BIG WIN.. be sure to register in the INTERNATIONAL CATEGORY where the stakes are higher

FOR 42KM RUNNERS

1.       The 42km gunstart is moved to 3am instead of 4am

2.       Time limit for 42km is increased to 7 hours instead of 6 hours.
– Singlet sizes: XS, S, M, L, XL, 2XL. Availability of sizes is first come, first serve and while supplies last.

QCIM 2012 Singlet design

– Race kit includes: Race singlet , Race Bib with B-TAG chip (Chrono Track timing system), Safety Pins
– Finishers Medals will be given to 21km & 42km finishers.

Thats a Big Medal.. Medals also for 21km!

– Finishers’ loot bag for all participants will be available.
Promo:
Quezon City residents, students, employees of companies and organizations based in Quezon City may avail of a P50.00 discount by presenting any valid ID (school ID, SSS, Company ID with QC address, Postal ID, Driver’s License) upon registration.
Registration Venues: (October 15, 2012 – November 26, 2012)
– Chris Sports SM North Annex
– Chris Sports SM Megamall
– Chris Sports SM Fairview
– Chris Sports SM MOA
– Chris Sports SM Manila
– Fitness & Athletics BGC, 9th Avenue corner 28th Street
– All Terra Cyclery Club 650, Eastwood Libis
– All Terra Cyclery MC Home Depot, Julia Vargas, Ortigas
– Runnex Office, UP Bahay ng Alumni, UP Diliman
– SM MOA – Field Residences Showroom
– SM Megamall – Blue Residences Showroom
– SM North EDSA – Grass Residences Showroom

Race routes are as follows

42km route part 1

42 km route part 2

42km route part3

42km route part 4

42km route part 5

the 10km race route

10k Route

Looking forward to see you this 4th QCIM and I think its going to be great the 4th time around!

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!

 

 

 

Your Dream Starts 12:00nn 9/02/12

Your Dream Starts 12:00nn 9/02/12

at http://www.tbrdream.com

 

Ive gone through it this year and it is truly “lifechanging”..

This is the best Marathon Race for runners running their first full marathon. Make it yours.

Your Dream Starts 12:00nn 9/02/12

at http://www.tbrdream.com