Runner’s World Philippines celebrates its first anniversary with the April-June issue themed as the Weight-Loss Special. “As we look forward to more years down the road (and trails), we hope to give you even more training information, nutrition, up-to-the-minute studies, and uplifting stories to keep you running stronger and longer,” says Runner’s World editor-in-chief Marie Calica in her Editor’s Letter.
As the anniversary issue of Runner’s World Philippines trains the spotlight on the link between running and weight-loss, the issue also highlights the significance of focusing on what you eat when it comes to shedding those excess pounds. Featuring the article “Golden Rules of Weight-Loss”, these road-tested key nutrition principles will help you overhaul your eating habits and slim you down for good.
While running keeps you fit, healthy, and happy, more running-related injuries can also be incurred. Runner’s World Philippines gives you 10 time-tested principles by sports-medicine experts to teach you how to stay injury-free for more years to come. A simple change in the routine like knowing your limits, shortening your stride, and stretching the back of your legs are some of the principles you will learn in this feature.
In the anniversary issue of Runner’s World Philippines, find out interesting running facts and idiosyncrasies in the article “The Best of Running” as it features facts like the top distance runner in history, inventions that changed the way we run, the best running-inspired movies, the most popular Pinoy runner, and more.
Pro Triathlete Ani De Leon graces the cover of the April-June issue of Runner’s World Philippines, now available in newsstands, bookstores, and supermarkets nationwide for P150. For more of Runner’s World online, become a fan on Facebook via www.facebook.com/runnersworld.ph and on Twitter via www.twitter.com/RunnersWorldPH.
I left Manila via DLTB @ Buendia on Friday morning at 7:20am. It was a tiring day trip. I am not someone who sleeps while on travel. The movement and the video on board doesn’t go well with me. I get dizzy and tend to just close my eyes and beg the Lord to make me sleep. By 10:17am, we’re already @ Banahaw Foods and Restaurant in Sariaya, Quezon. I get to eat a little and spend more time on an alkaline coffee. By 4:46pm, we’re already @ Naga City Terminal Station. By 7:40pm, I am already @ my parent’s house in Guinobatan, Albay.
While I tried my best to sleep, I am again up by 2:30am of the 21st. BY 3:05am, I am already on a jeepney to Legazpi City. I arrived just in time @ 3:50am. Checked-in my bag, get my bib and start running by 3:58am.
Here’s an account of the run:
3:58am to 5:16am = 10K marker
5:16am to 6:44am = 20K marker
6:44am to 8:29am = 30K marker
8:29am to 10:51am = 40K marker. Sound tripping with the locals. I even get a good massage for my cramping calf muscle.
10:51am to 12:29pm = 50K marker. We we’re given a small serving of pansit here. Thank God!
12:29pm to 2:32pm = 60K marker. Hard rain…hot sun…hard rain…hot sun. The weather just can’t make up it’s own mind! Thank God for the cold rain when it was getting too hot. Thank God for the hot sun when it was getting too cold.
2:32pm to 4:24pm = 70K marker. I’m all awake at this point. Heart and mind and soul wanted to finish the race as fast as I could. Last 10K and I have 2.5 hours to go…but, I also have huge blisters this time. So huge I find it hard to speed up. So we walked. Rod Runner still with me.
It was the hardest 10K so far. The route is the same as last year but somehow, this one seemed so long. I hope someone with a Garmin will post the distance. Over a slow run and walk, the last remaining distance to the finish line took us 2 hours. I clocked @ 14 hour and 32 minutes in the official result.
Anyways, thanks to CJ for buying me a pair of slippers, and to the medics who assisted on bandaging my blisters. I went home to a sumptuous meal.
I also learned (while I am now on my 3rd BDM), that my mama’s father, Gaudencio Bongcaras is a World War veteran and a BDM Survivor. Yes, just now while confined at home with my Mama. Also, my father, aged 7 then, lost his father, Benito Marilag. No wonder at his young age – being the eldest – he worked a lot. Selling anything and everything he could. *Sniff* *Sniff* *Sniff*
Thanks be to God our provider. Since we have no reservation, we still tried our chance at getting a seat for the night trip of Mayon Limited going back to Manila on Sunday night. Fully Booked – the sign says. Fully Booked – the ticketing clerk says. So we prayed. Asked the Lord about it…then begged to get a ride.
We we’re given a seat at the driver’s cab! My heart was jumping for joy! So we went back to my parent’s house. Packed our things. Eat merienda…ate an early dinner too, then head back to the train station in Ligao.
When we presented our tickets for the seat number, we we’re actually given! A reclining seat on the first bus! Thank God! We can’t ask for more. Except that the trip be made faster. I was already in Pasay Road station when I get to learn of the delay. It was the Ordinary Morning Trip that caused it all. We we’re delayed for more than 2 hours and no more than 2.5 hours. However, it’s all worth giving a note that the seat of the Mayon Limited is comfortable, and that the airconditioning is too cold at a certain time. We could have gone faster. But it’s a railroad – one behind cannot go faster than the first one.
The experience this time is worth cherishing.
The majestic view of Mayon still stands out.
The unique smell of the province is something.
All glory and honor to God!
Regardless of the distance, running to beat a certain cut-off is simply elementary. By elementary, I mean simple.
However there are a few factors that make a run complicated.
- the condition of the runner at event date (based on training and overall preparation)
- the weather condition
- the terrain of the event
Given a good training and good condition on event date, the terrain will not matter that much. What will greatly make the difference is the ever changing weather.
- rainy and cold
- sunny and humid
Again, preparation is a must over any weather condition – but not everyone is always prepared.
Now let’s go back to beating that cut-off.
It’s really just all about PACING.
Usually, cut-offs apply to marathons and ultramarathons. Say a 6-hour cut-off on a marathon would require you to have an average pace of 8 minutes and 31 seconds per kilometer. If the route is longer, or shorter, you’d find out the difference after.
Listed below are the average pacing requirement of a particular distance:
- 07 minutes 06 seconds per kilometer for a 42.195K with a 5-hour cut-off
- 08 minutes 31 seconds per kilometer for a 42.195K with a 6-hour cut-off
- 09 minutes 36 seconds per kilometer for a 50K with an 8-hour cut-off
- 10 minutes 48 seconds per kilometer for a 50K with a 9-hour cut-off
- 11 minutes 15 seconds per kilometer for an 80K with a 15-hour cut-off
- 10 minutes 35 seconds per kilometer for a 102K with an 18-hour cut-off
- 11 minutes 15 seconds per kilometer for a 160K with a 30-hour cut-off
Now that’s just the average.
It’s a lot different when you are a splitter (which I think is a lot better).
Basically, splitters or not, the same cut-off is beaten. However, splitters do it in varying paces. Since I am a negative splitter, I’d rather talk about how I’d run the upcoming 50-milers this weekend (for a more clear example of split running)
The average pacing required for Mayon 360 would be 11 minutes 15 seconds per kilometer. Easy? Doable?
Yes, easy and very much doable when you are well prepared and in good condition. Else, you suffer a lot.
My 1st 10K would be about 1 hour and 30 minutes. Negative splitters like me start slow – but not too slow. Coming from a rest, the legs are very much strong at first. However, you cannot go over and above your easy pace – it’s quite a gamble given the distance. This is how I view it:
a 10K race with a 70K warm-up.
My 2nd and 3rd 10K would be around 1 hour and 30 minutes too but it could go a bit faster to 1 hour and 10 minutes. Normally, I tend to go with the tempo. It’s still early and warm to run though.
My 4th 10K to the 7th 10K would be just near if not exactly about the average pace for the run. The last 10K to the finish line would be the fastest. A strong finish is always desirable. It causes a lot of great big smile around.
As long as your pace is not below the required average pace – you’d definitely make it in time.
I was one of the blessed few invited.
It was a simple event with style.
The program starts with a CrossFit challenge of 5 Burpees, 9 box jumps and 13 double skip ropes, AMRAP (as many reps as possible) for 5 minutes. It was a version of a HIT (high intensity training) without recovery – well, I didn’t see one – except for the participants who really took his time. It’s a killer routine, I think.
After the challenge, the Reebok RealFlex – Reebok’s latest footwear technology engineered with independent multi-directional nodes that promotes natural movement and flexibility.
Such a statement will leave you wondering unless you get to try the shoe…
..and I am so blessed to be given one!
Thanks to Reebok, and the kind invitation of B aka Titanium Runner.
Pictures below are in dark contrast to the background. There’s a reason for that.
I’ve been wanting to run with this shoe last Sunday. I was not able to due to the extended hours of errands coming from a mountain run that morning. By the time I was supposed to run, I was too sleepy.
Then I was able to.
This was just a very short run on a Monday afternoon. I really wanted to get the feel of the shoe.
- amazingly soft to the feet
- light to walk with
- you feel the gentle cushion at every step
Initially, those were the obvious “freebies” of this shoe, aside from it being very Flexible.
I would have done longer but I have other errands to do.
I will then see how this shoe will perform (with my foot strike)(I am a forefoot striker with very high arch), and for how long (until some pain surfaced).
The best answer to that would be a very long run. . .
…but not at this week. It’s race week for Mayon 360 50-miler. I need to rest and run only short distances @ easy. Soon, I will update this posts for distances of :
Why only 21K? That’s simply because cushioning shoes as soft as this one generally would take me at a strong pace up to 21K only. After that, I will assess if I could go farther. Who knows. I just might use it on a 50K race.
It was a week full of extension.
After work Thursday afternoon, I proceeded directly to the NPG @ Cuneta Astrodome. The event closed at past 9pm.
After work Friday afternoon, I attended the Launch of the REEBOK CrossFIT. Thanks be to God for another new shoes for review. From Libis, I have to see my wife @ NPG and then proceed to Paranaque for an OVERNIGHT Intercession.
Saturday afternoon, after a little rest, we went to Glorietta to attend the Healing Mass of Father Fernando Suarez. The place is just overflowing with souls.
By Past 10pm, I was already on the road. Going to McDonald’s MUNOZ (not to be confused with any Mcdo in Congressional Avenue).
One by one, the guys arrived. Bong Alindada first, Jazz Paringit, Juvy Pagtalunan and Stephanie Hefti.
By my calculation from some previous trip to Bataan, it would take us about 3 hours to 4 hours to reach Brgy Tala in Orani. We left McDonalds @ about 25 minutes past 1 am. Guess what? Around 2:4am, we were already parked outside the 73rd Infantry Headquarters. That’s a course record for fast driving!
Near 5:30am, Doc Maila arrived and a few minutes more, THE Baldrunner.
GOING DOWN and back to where we started:
This trail hike should be repeated.
Summit down to Camp 1 took me 57 minutes and 16 seconds. It was a 1.28K hard trail.
Camp 1 to the HQ starting line took me a whopping 1 hour and 9 minutes 16 seconds. It was an 8.02K trail. Lots of stone but still a good road to run.
The heat was just nice.
A lot of runners worry too much over everything.
Here’s what I suggest you do when you are invited to worry from head to toe.
It’s cool enough to educate oneself about the risk of running – short or long distance. But the borderline between a calculated risk and too much worry is just too thin.
Let’s explore this idea more.
- This is something you should keep a good watch at. What enters your mind is not all junk. But not everything in your mind is believable too.
- Your focus should be in the present. Your hope in the future. Leave the past behind – it’s there only for reminiscing.
- Scrutinize your own worry as opposed to fears. They are not the same thing. They cannot be addressed as the same too.
- it’s the one that carries your head. it’s supposed to be strong enough. Yes, that simple.
- like your core, this requires to be strong too. a lot of available info re strengthening exercises and drills over the net may be found.
- this is the part of our body that’s directly hitting the ground – that means carrying everything above it. Don’t you know that you should strengthen it too?
- Regardless of footstrike – which you should be able to comprehend – your running greatly depends on how comfortable you are on your feet. You should start worrying when you can’t tolerate the pain anymore.
Overall – the issue is all about strength. Worry when you are:
- not training and you are racing
- not strong enough for the distance you choose
- not in any good condition (mind/body and soul) to face the challenge.
My racing weights averaged 63kgs.
My recovery ultramarathon is Tanay 50K where I ran at my heaviest @ 68kgs.
Here’s the shocker: I now weigh (as of this writing) 74kgs!.
Unbelievable,, but true!
and there’s more!
I haven’t figured out yet how I will go to Legaspi. Lot’s of choices.
It’s a go! Looking forward to this one.
Missed a lot of runs:
- Visita Iglesia of Team MOA and Team Boring
- 10K planned run last Wednesday
- Secret Training ground this coming Sunday
Work gets in the way…and some family activities.
Joining an ultramarathon for the first time is a major decision.
Well joining an ultramarathon for the nth time makes it a lot more complicated. LOL
- you spend a lot
- you torture yourself a lot
- you end up liking it a lot
But if and when you are in doubt about finishing, here’s what I suggest you do:
- Get a pacer
- someone who is a veteran runner (not necessarily fast)
- someone who never surrenders
- someone who can show you the way it’s done
You know na WHO?