Trail Running Anyone?

Who loves running? How about hiking and nature tripping? If you love both, or if you are looking for something new to do, you might want to try Trail Running. I'm not really a trail runner, and I haven't tried trail running before so I'm inviting other beginners like me to join the ROX Trail Running clinic. Here are the details of the trail running clinic which will be lead by our very own triathlete and Iron Man finisher Ige Lopez.

Running 101

It has always been a goal by many people to find the miracle drug that can cure and prevent the majority of diseases. The true miracle medicine though cannot be simply bought from a drug store and for many, the price isn’t easy to pay. The true miracle drug I am referring to is exercise. Since this blog is intended for running, most of the benefit that I’ll be mentioning would come from running, although most of these benefits can also be achieved in any form of aerobic exercise.
Here are the health benefits of running taken from “The Marathon Runner’s Handbook” by Bruce Fordyce:
1.) Cardiac Strengthening – A fit heart pumps 50% more blood than an unfit one. It has been proven that a fit heart reduces the risk of a coronary heart failure.
2.) Regular physical exercise such as running maintains a healthy inner lining to the body’s blood vessels, making artery blockages a less likely occurrence.
3.) Superior Lung Capacity - A runner’s lung capacity is vastly superior than others because it is more expansive and expel inhaled smoke, gas and foreign matter more efficiently.
4.) Strengthens the joints – Contrary to most people think, running actually helps strengthen the areas that are being stressed the most. More blood supply are being brought to the joints due to the stress on the femur, tibia and fibula bones of the legs, which also sets in motion a strengthening process which builds up the bone density.
5.) Healthier lifestyle – Yes, chicken or the egg, but true when you start to enjoy running, it is inherent that you become more health conscious.
6.) Stimulates the Brain – That’s right, exercise helps to stimulate the brain. It is no joke. It is a known fact that due to an increased blood supply to the brain through activity stimulates the thinking and creative parts of the brain.
Now, if you could just combine all these benefits and put them in a capsule, then you get a miracle drug. Unfortunately, reaping these benefits is not as easy as just drinking two tablets a day. It takes patience and effort to get into running. The good news is, the hard part is just getting started, and then it gets easier until you are hooked.
So how do you start? I’m not really an expert in running, and in fact I’m also quite new to the sport. I have just been running for a year, but I’ve gathered here some tips I got from Runner’s World and a few things that worked for me when I started running.
1.) Buy yourself a nice pair of running shoes that will work for you. If you are unsure what shoe to buy, then I’d recommend visiting http://www.runnersworld.com/ and check out their shoe finder and tips of getting the perfect shoe type for you. You’ll be surprised how complicated it is to choose the perfect running shoe. Once you’ve got that, you’ll be motivated to run and test your new shoe.
2.) Focus first on distance before timing yourself. If you are just starting, just count the distance you are running and don’t mind how long you finish that distance. Logging the distances you’ve ran for the week will also help motivate you to keep running.
3.) Remember the 10% rule. The 10% rule just means not to increase the intensity and distance you are running to more than 10% every week. This will help you avoid injuries. For example if you normally run 3 kilometer per day for week 1 then for week 2, you should only run at most 3.3 kilometers.
4.) Find a running buddy. Let’s face it, sometimes running alone is boring. So it is highly recommended to find a running partner. And please… don’t race your partner. Just enjoy the company and the run.
5.) Commit to wake up early in the morning to do your morning runs. Morning is the perfect day to run because of the cool weather. If you find it difficult to wake up, then you could actually sleep with your running attire so that getting up becomes easier since you only need to wear your socks and shoe to start doing your run. You are not limited to run only in the mornings though. Some people run in the afternoon or in the evening if their time permits it.
6.) Enjoy the view. It is easier to run when you are simply out there to enjoy the view. Try to invent your running course. Be creative in looking for new routes.
7.) If you could spend for a gadget then go ahead. Buy yourself a Heart Rate Monitor or a watch that can compute the pace and distance you are running. Nike for example offers a device that can measure the distance and speed you are running. Be careful though in relying too much with these devices. They are just tools to help you monitor your progress. Don’t be too attached to it especially in races. I only use mine to make sure I’m on track of my pace. But I still use my competitive nature direct the speed of the race.
8.) Remember that you could increase your performance with a lesser effort as long as you are consistent with your training. Always put this in mind, because this is the very reason that will keep you motivated.
9.) Join races. It’s the best venue to get to meet other runners and to break PRs. You will also be surprised that running in races becomes a lot easier than your training runs. This means you begin to run faster than your usual pace during trainings. This has always been a phenomenon, but it is true. There may be a lot of factors why this is so, but to my experience I can run 20 - 30 seconds per kilometer faster than my usual training race pace during actual races. That’s 3 to 5 minutes faster in a 10K race!
So, what are you waiting for? Put on those running shoes and hit the streets!

Mizuno Run

This was a highly anticipated race since we have been attending the Mizuno run clinic for many Tuesdays already in preparation for this race. This was an exciting race for me because it would be my first time to race a 15K. And racing for the first time in a particular event almost feels like racing for the very first time. There were a lot of things going through my mind. First, I was strategizing on the pace that I would be running. Run too fast, and I’d probably end up walking the next half, run too slow, and you’ll end up disappointed. And since this was my first 15K, I practically had no idea on what pace I’ll be running with.
5:30AM I had my number checked and we gathered inside the starting line. I met up with Teddy and Reggie. Teddy was holding the 5min/km banner flag. I could see my heart rate already elevated to a whopping 125bpm even if I was just standing there with the crowd. It really felt like racing for the first time. As oppose to my usual races, I was actually standing in the middle of the crowd this time. My mind is telling me to keep it easy, enjoy the race and finish it. When the horn sounded, me, Reggie and Teddy started running. The first thing we needed to do was to break away from the crowd. Then a couple of meters me and Reggie were talking about pacing with the 5min/km held by Teddy or if we would break away and run our sub 5min pace the way we usually do with our 8K tempo runs. We eventually decided to run a faster pace and we told Teddy that we will move ahead. We were running an average of 4min/ 20secs for the first 5K of the race and everything felt okay. At the Heritage turning point, it was uphill and we still manage to run between 4:30 and 4:40 pace, then we went inside the Heritage park cemetery, and boy, it was my first time to go inside. It was really beautiful. Getting out of the cemetery we had to climb the uphill until reaching Bayani Road. Then we turned right to Mc Kinley road. Now, the surprising part was, the 15K runners were told to turn right to this road (I’m not sure what’s the name of the road). Yeah, the Fort is my turf, but never have I passed by this road, or even knew that the road existed. The place really looked beautiful. Unfortunately, this was probably one of the hardest routes of this race. It was a long steep downhill, which means you will have to endure a very long steep uphill going back. At the turning point it was a 45 degree angle going up, so you won’t have enough momentum to run up. I felt my calves burning and I noticed how our speed really slowed down. There were a couple of meters that I had to walk and allow Reggie to move ahead. But Reggie couldn’t bear the steepness of the hill also, so there was a point he also needed to walk. At reaching the water station, I drank 4 pocari sweat to regain those electrolytes. I began to run again at a sub 5 pace. Reggie was there catching up not until we parted ways at the Mc Kinley road as I tried to maintain a 4:40 pace. At the last 1KM I gave it my best shot to run a sub 4:30 pace to compensate with the time lost during the steep uphill. I finished with an unofficial time of 01:09:46. I was happy with the results, since I was actually just aiming for a 01:10:00.
After the race, at last, I met the Bald Runner face to face. Congratulated him and had this little chat. Also saw thebullrunner and congratulated her for her 5K race, after a long abstinence due to her knee injury. I’m happy for her she didn’t experience any knee pain during the race.
To evaluate the race, this was probably one of the hardest routes I’ve ever tried (2nd to the Pasig Marathon). It could have been a great racing event except for the fact that there weren’t any free water at the finish line. I had to buy my water for 25pesos. Running a tough 15K with no water at the end can really put you into trouble. But anyway, I would like to congratulate Ige and the Mizuno team for organizing this event.

Where's Waldo in Pinay in Action

Got this photo taken in Manila Standard. Can you spot me in the photo? It was fortunate for me and unfortunate for the women I got caught by the camera during this photo shoot. Sen. Pia cayetano told the men to stay far behind during the photoshoot. Unfortunately, I didn't had enough time to back off from the camera. Running left of Sen. Pia Cayetano is my friend Reva Magno, Pasig Marathon 19th placer and Ateneo Aquathlon 1st placer. On the right is our country's very own Sea games triathlete and silver medalist Sandra Araullo.

Pinay in Action Family Bonding

The “Pinay in Action” is the first and biggest women’s running event in the country. For some reason, I was excited about this event. This was the Sunday race event where I am not planning to race but am very excited about. It was the race event where I get to bring my whole family including my baby Meekha. My wife and Meekha will join the 1.6KM mother and daughter run. I on the other hand plan to run and tag along with friends who would be running the 10KM event.

As we arrived at the NBC tent, we saw Reva who would be running the 10K event. She asked if I could assist to pace her during her 10K run. Our plan, if possible is to get her a sub 50 minute time. I should say that was the most “showbiz” run I’ve ever joined… hehe… On the 3rd loop, we were already running beside Pia Cayetano, and of course all the camera were on her and all the peeps running beside her. I knew I wasn’t supposed to be there since I’m a guy. Senator Pia asked few guys (including me) to stay far behind while they do a photo shoot. So I had to ease the pace so that Reva could get nice photos running beside Sen. Pia… wohoooh. Those were the good part of the 10K race. Now here comes the bad part. First the 10K event requires everyone to run 4 loops around Serendra and Bonifacio Highstreet, and for any runner, counting the number of loops that you have ran can be confusing, most especially if you are very much concentrated with your run. Yes there were ribbons being distributed. However, the color of the ribbon for each loop are the same. Now the big problem is, the ushers would find it hard to determine the number of loops you have already ran and so they wouldn’t be able to assist you if you already need to head for the finish line. Lucky for us, I was wearing my T3 and so I already know the number of kilometers we were running. Unfortunately, the road toward the finish line was different from the road where we started, and we weren’t aware of this. To cut the long story short, we missed the road to the finish line and after asking an usher were the finish line was, we had to go back and look for it. It probably took minutes to find the finish line which shattered the possibility for the sub 50 minutes goal. We reached the finish line and Reva clocked 51 minutes and 45 secs in my watch. Oh well, things like that really happen to races.

Now, it’s the turn of my wife and Meekha to run their 1.6 km race. They gathered in front beside two women in wheel chairs. Meekha was in a stroller and my wife would be pushing while jogging. The 1.6KM race consists 4 x 400 meter around the loop. I was there taking a phone video of starting gun so Ill be posting this video here in this blog. I was walking/jogging along my wife while she was running around the loop. It was pretty cool to see many people taking pictures of my wife and baby. Hehe… so Pia isn’t just the famous one. My baby got plenty of pics too… hehe. I wish this was televised.

After the run, we went inside NBC tent to get those plenty freebies! We got a month’s supply of Downy and Ariel. We also got other freebies such as Enervon C vitamins, a taste of Herbalife Meal replacement, free Herbalife fitness test, and Nesvita oaths. There were also plenty of booths that sell fitness products.

After a couple of tour inside the NBC tent booths, we head our way to Serendra and we dined at Contis. It was a very nice Sunday where I get to spend quality time with my family. We’ll be attending church in a while and will be thanking God for the wonderful blessing today.

Pinay in Action

I know its awkward for me to post this announcement, but ill announce it anyway. Calling all women, young and old. Go and join the Pinay in Action to be held at the Fort Bonifacio NBC Tent. There will be different unique running events and a health and beauty fitness expo from 6:00am to 7:00pm. For more details visit http://www.pinayinaction.com/.

Ill be there to support my wife and daughter who would be joining the mother and daughter race. Oh, needless to say, my daugther is 9months old. I hope there are prizes for youngest runner.

Condura Run

After my first Marathon at Pasig, little did I know that I will embark in the Condura Run 10K race the week after. I had no intentions of running any races weeks after my first marathon since I needed weeks of recovery in order for my muscles to recuperate from the tons of pounding taken from the marathon.
The week after the marathon was suppose to be the 0-week, or the week where there is almost no running. I was consistent with this recovery week not until Sunday when I changed my mind and joined the said race event.
So as recommended this is what I did:

Monday – No Running
Tuesday – No Running
Wednesday – 4K easy
Thursday – 3K easy
Friday – 6K
Saturday – 3K easy

So why did I changed my mind? Well it started when I went to the Fort Striders hangout Saturday because kuya Melvin announced a meeting. The announcement was that there will be different pacers who will be supporting the race coming from our club. There would be a 7min/km, 6min/km, 5min/km, and 4.5min/km pacers. But kuya Melvin needed pacers who have gadgets who can accurately maintain the pace all throughout the race. I was one of those who had one. Kuya Melvin asked me if I could pace the 4.5min/km and since I thought that it would be a privilege to assist as a pacer, I nodded.

4.5min/km thought is a fast pace and I wasn’t so sure if running such speed would cause me problems with my sheen which hasn’t fully healed after the marathon. The night before the race, I texted Glen if he could proxy in pacing since I was still feeling the pain in my sheens. Unfortunately he was still at the province. And so, I texted Joy if he could assist, and it was a relief that he agreed. We agreed to meet the next day at the race as I will lend him my gear for pacing.

I woke up early morning around 4:30AM and I felt I was having colds. I also felt soreness in my throat. But I still managed to get into my running attire (just in case something happens and joy doesn’t show up), and headed towards NBC tent. Surprisingly, when I was jogging toward NBC Tent, the sheen pain vanished. As I arrived, I saw the other pacers already wearing the pace flags on their backs. I was looking for Joy, but he wasn’t in any reach. Kuya Melvin then told me to wear the 4.5min/km pace flag so I did. But then Kuya Melvin asked where my race number is. I never thought that to be a pacer you also need to be registered at the race! So minutes before the race would begin, I fell in line to register to get my number.

As we were lining up at the starting line I stayed beside my co-pacer Jimmy. Then I saw a friend who was before part of our small group. His name is Omar who works at Lawson. I was surprise to find out that they jog after working hours at the Fort. I had been looking for running partners who could run with me in the evening after working hours at the fort if in some cases I can’t run in the morning. Here was a friend who does so, so it was great to get to see him in the race.

The race started on time and I started running at the pace which I was intended to run. The lead pack were of course already far in front since they would always start at a 3:00min/km pace at the start. After 500 meters I saw many other runners of different sort overtaking my pace. So beating 4.5min/km pace is everybody’s goal. My friend Teddy, who’s wearing a Garmin Forerunner gadget decided to join my pace. I was happy he joined me so that we could compare and estimate if we were doing the pace more accurately. Reggie also joined to pace with us. My watch displays the minutes per kilometer while his watch displays the average pace during the duration of the run. It was pretty hard maintaining one single pace since there was a steep fly over which causes fluctuations in the pace. Good thing Teddy’s Garmin tells the average pace. Some of those runners who overtook us early during the race began to slow down and so as we maintained our pace, we were able to overtake them. While going up the bridge I had problems with the pacer flag cause it was about to fall. I was trying to secure it but I wasn’t so sure if holding it at my back would be a good idea during the whole duration of the race. Thanks to Teddy, he took the flag and just held it as we ran beside him. When we were going down the steep bridge we were running faster than the supposed pace but Teddy’s Garmin was telling us we were still averaging at a correct pace. As we reached the turning point we were still averaging the correct pace. At around 7KM Teddy told me that I could go ahead if I wanted to as he brings the flag to the finish line at the correct pace. I was kind of hesitant since it would be a major favor from him. He could have just raced at a faster pace but it was kind of him to hold the flag for me and that he insisted for me to go ahead and try getting a better time. On the other hand, my competitive nature aroused me to add speed on my pace so I did. As I reached the finish line, my official time was 43:57 (thanks to thebullrunner for the race results) and my Suunto registered that the whole stretch was 10.21KM. Teddy and his very accurate Garmin reached the finish line at around 44:55 just 5 seconds faster than the pace we were suppose to run.

I must say that the Condura Race was one organized racing event. They started on time, the race clock can easily be seen. In fact, they patrolled cars with race clocks on top so that other runners could see their time even on the road. Also I was impressed that every kilometer has a marker. Plus the giveaways are really worth it. I particularly liked the shirt and the bag that came with the giveaways which had a juice, milk, canned corned beef, condura pin and sticker. The race event is to support the Reef at Tubbataha and I'm glad I'm one of those who ran and supported it. Oh, it was also cool when the band played the Superman theme when the last runner was approaching the finish line. I'm telling you, he is probably the most famous guy in the race.

After the race, I was surprise that there were no sheen pain after. I had no problems with any of my muscles. Unfortunately my cold and sore throat began to worsen after reaching home. So I’m having fever and I am really sick today. I don’t think the run was the reason that aggravated it. Right doc? It was just unfortunate that I got the flu at the same day the Condura run was held, but fortunate to reap the symptoms after and not before the race.