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Unilab Running Clinic - Day 4

Target Mileage: 8 to 8.5 kilometers

  1. 2km to 2.5km warm-up run (or 5 to 7.5 laps run at own phase)
    • 5-minutes recovery
  2. Run drills (or Dynamic exercises)
    • knee-to-chest one-leg walk-stretch
    • quadriceps walk-stretch
    • horizontal back-front swing to one-leg balance
    • side bend lunges
    • knee-high run
    • knee-high with back-pedal run
    • side-by-side hips run
    • russian march
    • long strides
  3. Workout run (80%-85% of maximum running speed)
    • 3-sets of 5x400m per lap (1-min recovery each lap & 5-min recovery each set)
  4. Cooldown Stretching, which includes:
    • arm stretch
    • hip stretch
    • knee-to-chest one-leg stretch
    • quadriceps stretch
    • side lunges
    • hip flexor stretch
    • half-lunge stretch
    • full/deep lunge stretch
*Fastest 400m-lap workout: 00:01:29

Here's the link for the previous and succeeding running clinic sessions:
Day 1
Day 2
Day 3
Day 5
Day 6
Day 7
Read more ...

First Leg of the RunRio Trilogy

Century Tuna Superbods run 2010 - one of the grandest, high-technology race, most-awaited, and much anticipated race event of the year garnered more than 11,000 of newbies and seasoned runners. The event was such gigantic and spectacular that you couldn't even imagine it would fit those population of runners, visitors, and spectators for the event.

This time, our Company's unofficial running team was able to register five 10k runners, which includes me, LostRunner, MoonRunner, BanditRunner, and our newbie runner - RunningGuard who was sponsored by our VP for Corporate Communications. It was really a good feeling that after some time, more and more runners are now taking the longer distance categories. I no longer feel alone when running, and the feeling of having a competent colleague just adds up a lot to my excitement.

The 10k Runners

The Good and Bad Points
On my personal experience during and after the race, there were really no much big deal that I can complain about. Although I encountered some taxis and private vehicles traversing the road that would've been reserved for the runners, and some are even cutting through the runner's way which is very dangerous. I even saw this one Coach from our Unilab Running Clinic on his motorbike, running through a private vehicle and calling the attention of the Marshall who allowed this particular vehicle to pass through the closed road (near 5th or 28th ave.) halting some of the 21k and pack of 10k runners.

As for the misguided routes, it was our running colleague - LostRunner who experienced this mishap for the second time (and that's why we called him LostRunner), the first was during the 1st McHappy Fun Run which is also his first run.

Overall, I give Coach Rio and his team a big salute, a 9 golden thumbs up, and an overwhelming congratulations for a job well done. Realizing their shortcomings on the event, Coach Rio as the race organizer, showed such a great and good example of humility to everyone. Within the day, he released a thank you and apology letter on his website addressed to all the participants. So, all I can say is Congratulations to Coach Rio, Century Tuna, Finishline.ph, and to all the teams, partners and sponsors who made this great run possible! Not only them can learn from this, but to all of us and also to other race organizers.

Waiting for the raffle draw :)

Racing for a New PR
Dissatisfied with my previous PR on my last Condura Run, I made a mind-set days before to give my best for this race. Coupled with enough confidence and slight pressure between my co-10k runners, I was able to put up a good effort to maintain my relaxed pacing during the first 4k, and slowly burst my speed for the last 6 kilometers.

The first few kilometers was the one that has been a challenge to me. Though my shins are aching in every turnover of my legs, it helped a lot as I think back about all the stuffs that I read about good running form, our trainings, my previous races' disappointments, and knowing that the pain would only last for a few minutes. Thus in no time, my feet are already moving on its own, and on a speed comfortable enough for me while maintaining a good breathing. Getting near the finish line, I was zig-zag running through the population of the 3k and 5k runners, where some are already/just walking throughout the remaining distance.

As I reach the finish line, it was unclear whether I was really left behind or if I was ahead of the pack since the place is still crowded by many spectators. But upon entering the area for the post-race event to claim my loot-bag and certificate, I realized, I was still ahead of those thousands of 3k, 5k, and 10k runners since there were still no line in each of the claiming booths.


My First Award
No, I did not win a running award, but this is one great award for me, my very first award after more than 20 running events that I have joined as of this date.

After the race, I dropped five Century tuna labels on the Century Supermart tent, together with this guy who chose to open the drop box for him to easily drop his bag of Century tuna label entries. Walking away from the drop box, I was feeling a bit of disappointment thinking that my chance of getting drawn out was very slim. But after the race, and during the raffle draw, I was surprised for having been drawn as one of the winners of an Ironman Timex watch.

My first raffle-award from running.

Another Surprise
The next morning, Monday, in the office, MinnieRunner greeted me with a Congratulations and a shake-hands, telling me that I placed 28th overall the 10k under the men's category. I was again surprised and happy at the same time that I was able to beat another PR and another rank, which, I have attained on this big event.

Race Profile:
Distance: 10 km.
Official Finish Time: 00:49:56
Half-split: 00:27:55
Official Ranking: 28th out of 1,738 male finishers

Official Update (as of 26Feb2010):
  • Age Category: 7th out of 470 aged 25-29 male runners
  • Men's Division: 33rd out of 1,812 male finishers
  • Overall Ranking: 40th out of 2,467 overall 10k runners
Race Info:
When: Feb. 21, 2010.
Where: The Fort, Bonifacio Global City, Taguig
Event: Century Tuna Superbods Run 2010 (RunRio Trilogy Leg 1)

You may download the official race results HERE.
Read more ...

Unilab Running Clinic - Day 3

Third day of the Clinic session, it was another challenging and tiring training. Not much to tell about so read on about the details of the training session we had.

Target Mileage: 7.4 kilometers

  1. 2 km warm-up run (or 5-laps run at own phase)
    • 5-minutes recovery
  2. Run drills (or Dynamic exercises)
    • forward lunges with knee-to-chest walk-stretch
    • quadriceps walk-stretch
    • horizontal back-front swing to one-leg balance
    • knee-high run
    • knee-high with back-pedal run
    • side-by-side hips run
    • russian march
    • long strides
  3. Workout run (80%-85% of maximum running speed)
    • 3-sets of 800m/600m/400m laps (2-min recovery each lap & 5-min recovery each set)
  4. Cooldown Stretching, which includes:
    • arm stretch
    • hip stretch
    • knee-to-chest one-leg stretch
    • quadriceps stretch
    • side lunges
    • hip flexor stretch
    • half-lunge stretch
    • full/deep lunge stretch
*Fastest 400m-lap workout: 00:01:29

Full force stride

The post-workout stretches are so good, it greatly relaxes the tired muscles of both legs and body. On parting, Sir Jack introduced us to Nicole Eunice Jabines of Unilab also, the cute lady with a cute voice on the Unilab ad-video presented during the Blogger's meet.

Three days take-home assignment:
  • 1st day - 30-minutes recovery run
  • 2nd day - rest
  • 3rd day - 10 kilometer emulation run

Here's the link for the previous and succeeding running clinic sessions:
Day 1
Day 2
Day 4
Day 5
Day 6
Day 7
Read more ...

Unilab Running Clinic - Day 2

My appointment last night for the 2nd day of the running clinic have been such a big challenge to me. I can't seem to get my body up and head to Ultra, partly because I am going by myself alone. MinnieRunner was sick, and BanditRunner is still busy with his office projects. Good enough at roughly 6:00 PM, I was suddenly pushed by some energy that fueled and motivated me to run ahead to Ultra.

Long stride

This second day of the Unilab Running Clinic made me sweat a lot than the first day. I have almost gave up at the last round of the last set of our 400-lap workout, good thing I have the encouragement of Coach George of beating my own-time from the previous laps.

Target Mileage: 7.6 kilometers

  1. 2.8 km warm-up run (or 7-laps run at own phase)
    • 5-minutes recovery
  2. Run drills (or Dynamic exercises)
    • knee-to-chest one-leg walk-stretch
    • quadriceps walk-stretch
    • horizontal back-front swing to one-leg balance
    • side bending lunges
    • knee-high run
    • knee-high with back-pedal run
    • side-by-side hips run
    • russian march
    • long strides
  3. Workout run (80%-85% of maximum running speed)
    • 3-sets of 4x400m per lap (1-min recovery each lap & 5-min recovery each set)
  4. Cooldown Stretching, which includes:
    • arm stretch
    • hip stretch
    • knee-to-chest one-leg stretch
    • quadriceps stretch
    • side lunges
    • hip flexor stretch
    • half-lunge stretch
    • full/deep lunge stretch
*Fastest 400m-lap workout: 00:01:34

The workout, though only one type, was so good. With Coach George's motivation of beating my time each lap, I was able to sweat out real hard. Speed and endurance is both developed in this second day of session. Thanks a lot Coach George, and to Sir Jack (of Unilab), it was nice phasing with you on our workout set. :)

After the clinic, the 3k and 5k categories were given a take home workout assignments while 10k will just have their rest for the next day.

Here's the link for the first day and succeeding running clinic sessions:
Day 1
Day 3
Day 4
Day 5
Day 6
Day 7
Read more ...

Rejection

Image credit from Catawampusme

Stranger, that's what you are to me,
in my eyes, you have no such beauty;
You have the fame, through eternity,
but such glam, never interest me!

Yet for a moment, we've been acquainted,
but in my mind, I know we're not meant;
So through those days, nothing was cherished,
'twas only you, who have expected!

Stranger, nameless, you are unknown,
in my heart, it's void of affection;
No do not weep, even deeply mourn,
You'll only reap, such desolation!



Background: 17Feb2010 @ 0130, attacked by my worst enemy -- insomnia, and annoyed about FB's photo uploading failures, I googled the word "rejection", the image popped-out, and the poem was given birth.
Read more ...

Unilab Running Clinic - Day 1

I have been joining fun runs, running, and marathon events since 1997 but I have never been formally trained nor lectured by any intermediate or professional runners, running clubs, or running coach. So when Unilab opened a door of running clinic opportunity with Coach Rio, I immediately set the schedule in my calendar and sent the invites to the member of our so-called "running team". Gladly, out of the almost 30 members, we had a total of three confirmed participants -- me, MinnieRunner and BanditRunner.

The first day of our Clinic was last night, 11 February 2010 at the Track & Field oval of PhilSports Complex (Ultra), Pasig. The schedule is every Tuesday and Thursday until March 4, 2010. I planned to jot down the training events after each clinic session for my future reference and yours too (if you'd like).

Some images of the stretches and dynamic exercises are provided below, and will be constantly updated when an image is already available. Not going much into detail, below is our more than 1 hour of 1st day session. The training below was for the 10k runners group for Unilab, under Coach George.

Target Mileage: 6 kilometers

  1. 2-km warm-up run (or 5-laps run at own phase)
  2. Stretching, which includes:
    • head (upper trapezius) stretch
    • horizontal arm rotation
    • vertical arm swing
    • arm stretch
    • hip stretch
    • knee-to-chest one-leg stretch
    • quadriceps stretch
    • side lunges
    • hip flexor stretch
    • deep lunge stretch
    • foot rotation
  3. Dynamic exercises, which includes:
    • knee-high run
    • knee-high with back-pedal run
    • side-by-side hips run
    • russian march
  4. Workouts
    • 2-sets of 800m per lap (2-min recovery each lap & 5-min recovery each set)
    • 2-sets of 600m per lap (2-min recovery each lap & 5-min recovery each set)
    • 2-sets of 400m per lap (2-min recovery each lap & 5-min recovery each set)
    • 1-lap walk (400m distance)
  5. Cooldown, which includes:
    • arm stretch
    • hip stretch
    • knee-to-chest one-leg stand stretch
    • quadriceps stretch
    • side lunges
    • foot rotation
    • inhale/exhale routine
*Fastest 400m-lap workout: 00:01:44

That concludes the first day of our running clinic from Unilab with Coach Rio. After the clinic, the first 100 registrants was given a sports/drinking bottle, courtesy of Unilab's ColdEase, and of course, a photo-op with Coach Rio.

Stretching Image Gallery:



Dynamic Exercise Video (courtesy of Runner's World)



Here's the link for the succeeding sessions:
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Read more ...

Condura 2010 - A Dissatisfying PR

The Condura Run 2010 dubbed "Run for the Dolphins" marked its 3rd successful running event, and with its very first full-marathon along the Skyway. That's such an inviting route that I even thought of joining the 21k after our registration.


Few days before the event started, Condura released an Advisory and race pack redemption guidelines. After reading it, me and MinnieRunner had some commentaries about the way the race organizers planned the whole thing. Well, it can't be helped since we've already experienced some terrible run expositions which mimics the types of what Condura announced. Luckily enough, they proved us wrong by having a well organized event (for me, and only according to my own observation) during and after the race.

There are two thumbs down though for me for the 10k category: first, there were no distance markers except for the last kilometer and the U-turn which signifies that we have already reached the half-way; and second, the way along Buendia bridge is so dark (it adds up more excitement for me though). There are other down points on the race as reviewed by TBR and MinnieRunner which you can read on their blog links.

Pre-race Fireworks

Aside from these, I commend the organizers and Condura, as well as all the volunteers (even Takbo.ph, I heard, had their aid-station too for the 21k and 42k runners) for making the event a great run, besides having 8,500 runners plus other non-runners who flocked with their runner friends and relatives. The race result was even released only one day after the event with near-to-accurate results though they have not used a timing chip. The giveaways, specially from Selecta ice cream were overflowing too, making us cool up to the end of the program (I managed to eat three ice cream sticks for the first time :p ).

For my goal of setting a new PR of sub-50, or even beating the Piolo-PR (sub-Piolo goal), I think I need to re-train and re-assess my runnings. I have relaxed too much during the first half, maintaining a slower-pace compared to my previous runs. I was trying to reserve more energy for my second half (the negative split), not knowing that I have already laxed too much. At the U-turn, my half-split recorded a 0:28:xx time. Then I gave my full after the half-split, with my timer set to alarm after every 5 minutes for me to adjust my speed from fast-to-normal pacing. The second-half registered a 0:23:xx time, thus giving me a total of 0:51:24 PR for the full 10k. What really dismayed me with this PR was because at the previous 2010 PSE Bull Run, I have already attained my second sub-50. So I expected that I could again attain a much lower sub-50 since I have been training more regularly. Seeing my rank on the race results as one of the top-60 finishers made me regret more about my performance. I know I could have done more, I could've pushed myself after a 10 to 15 minute or 3k to 4k blue-zone run. It's all done anyway, and at least I've learned more this time.

Timmy, Runaholic, and Trick

After claiming our medals, and after some lining at the different booths and tents for the give aways, here comes my much awaited moment -- meeting Runaholic (or Kassy) in person. We were supposed to meet each other before the gun-start, but due to parking space problems, we just settled in meeting up after the race. I enjoyed our few minutes of chatting together with her two friends. I thought I won't be able to talk much because I was a total stranger among them, and my other colleagues weren't there to support me, hahaha! Ok, for the record, Runaholic was the first blogger-runner that I met, kudos, you should treat me sometime Kassy (wink)!

Before going home, we were able to get to meet other famous runners/bloggers such as Coach Rio who zoomed right beside me near the Finish line thereby practically eating his dust; Ms. Jaymie, the lady behind the very successful TBR Mag; and the joyful and funny host of "Ang Pinaka" - Mr. Rovilson Fernandez.

You may download the race results below:
3k     5k     10k     21k     42k

Race Profile:
Distance: 10 km.
Official Time: 00:51:24
Official Ranking: 54th out of 2,110

Race Info:
When: Feb. 7, 2010.
Where: Fort, Bonifacio Global City, Taguig
Event: Condura Run 2010 - Run For The Dolphins

More photos:
The fireworks before the gun-start of each race category

Me, Runaholic, and Trick

One, two, smi... oooppsss, sorry Mish :p

with Ms. Jaymie (The Bull Runner)

More photos in my Facebook Album.
Read more ...

My First Running Mentor

As I look back on my childhood days just a few minutes ago while on my "throne" (yeap, our favorite throne when having a stomach upset), my memory flashed-back to my late Uncle Fernando "Nanding" (1945 - 2009). Though I can't remember much of the details of my childhood memories with him, this one thing have carved deeply in my cerebral cortex. Specifically, it was the day when he first held a "running seminar/orientation" to me and to his youngest child (my cousin) while in the influence of alcohol -- his home-made "tuba" or coconut wine.

What I remember most is his enthusiastic way of hosting his "seminar" to his two little, sleepy, irritated, bored and inattentive audience. Though filled with the influence of that sweet tuba, he was full of energy as he maneuvers his feet and hands while describing his topic to us about the proper way of long-distance running. Funny as it is, my Uncle was never a runner. I believe, he had never joined a marathon in his lifetime. And his seminar to us were only based on his experiences from running against his drinking buddies, lol! As to what I know, his forte is fishing, farming, and being a "manunuba" (coconut wine farmer).

A drunken master is the best Master

So before my memory collapse to its dementia state (oh boy, I hope not in my lifetime!), I decided to blog those remaining neuron activities in my head. I was around eleven to twelve years old back then in our province in Masbate. I don't know what was the effect of that tuba to my beloved Uncle that he forgot the time knowing that we all have to wake up as early as 4am the next morning to babysit our goats, horses, cows, pigs and carabaos (or water buffalo). Just to cut the story short, here are some of those funny points that he stressed to us about the proper running form according to his "official" experience.
  1. Run with your toes, not with your heels. (am I suppose to tip-toe in running?).
  2. Run tall, and incline your body. (how can I run tall if I only stand 5'2"?).
  3. Look straight ahead, never look back until your chasers are out of your sight. (how will I know that they are already out of my sight if I don't look back? And what if, I'm the one who's already out of their sight?)
  4. Don't swing your hands too much, or you might punch your face! (pun intended)
  5. Don't breathe with your heartbeat (he means to breathe in regular intervals). Breathe deep, use your mouth to breath in/out.
  6. Keep your chest open, it describes your masculinity (I just added this one, he never told this to us! :p )
During my self-training days when I was still in College, and after my first running event participation, and even up to this time, these pointers have been my ultimate running guide. Well, with some minor corrections though and except for the tip-toe running. I think what my Uncle meant was forefoot running, but what I can only do is a mid-foot since my shin aches too much when on the forefoot form.

As I get to read articles about the running form, I could testify that what my Uncle told to us, though in a different way, is what the proper running form is. And I'm so glad and proud that he was my first running mentor (I have no second mentor yet anyway). To my Uncle, wherever you are right now, I hope you could read my blog. You left a great legacy and inexchangeable gift to me. And I want to dedicate my first running award to you, which will be on my first 3k (hopefully, but please don't expect too much, lol!). We miss you and we love you Uncle Nanding!
Read more ...

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