Men’sHealth May 2011 Issue
The magazine has always been an exception in my blog. I pick-out the most important items and post them here for their relevance. Of course, not everything. So you’d just have to buy the copy instead.
The Cover
Is it true that I have a 30-minute window before or after exercise where I can eat anything and my body will just urn away the calories easily?
The question was printed in bold at Page 12. But the little stories at the side of that page is far more interesting to read.
How long you should wait post meal before brushing your teeth, to give saliva time to fully re-mineralize and protect your enamel? See page 16!
The fast finger test is an interesting read. see it also in Page 16.
49 = percentage of people who skip breakfast who are overweight or obese. See the HARD ABS, OVER EASY article in Page 24.
See the HOT HEALTH TIP in Page 32. It’s really hot!
I love to cook. The recipe of the Sea Bass with Asparagus in Page 34 definitely made me drool.
The NBA Diet in Page 36 makes a lot of sense. I guess it could apply to anyone – with the same activity.
In Page 42, CORE Muscle page. An article titled: Get Race-Ready Legs may be found. It tells you exactly what to do
to develop their (your legs) strength and the stability.
I’ve done that. I must confess – it’s effective.
I think, Page 51 holds the best reason why you should get a copy of this magazine. Here Be Muscles Take your training into six unchartered territories for guaranteed bigger gains It says:
Working the muscles deep inside your core, hips, and shoulders can increase overall strength gains by up to a third, save you time in the gym, and directly improve performance in any sport…
Now that’s something. It’s worth trying I think.
Page 56 is very interesting. The 18 Best Supplements for Men. We found the fortifiers that will improve your health, brainpower, and sex life. I love this. 
See Page 60. It’s really interesting. I mean, Exciting.
Page 90 to 93 is a must-try. It contains some recipes. Yummy!
The PORK CHOPS with APPLE and ONION is something i’d be doing soon!
Page 104 looks interesting. But after reading it, I have decided that you will need a good coach to be able to do it correctly. It contains the thing Tyson Gay used to beat Usain Bolt in the 100-meter dash.
Nice feature on Page 128! Thank you, Men’sHealth!
Cool idea on Page 132. I enjoyed this issue so much. Looking forward to the next.
Alaska Family Fun Run
Yes, there is.
Free Run.
Free Race.
Free shirt – which is so nice.
Free drinks – lots of gatorade and water.
Free loot bag – loaded with tetra-packed drinks and a hydration bottle.
Thanks to the Running DIVA for the race kits.
It was indeed a well-organized fun event – THE Alaska Family Fun Run.
Except for the long wait for the gunstart, it was an almost perfect race.
The whole family joined the run. My wife and my daughter in the 5K, me and my youngest in the 3K.
We were early in the venue. It was a festive day. The atmosphere was all warmth and smiles.
BEFORE THE RACE
with my son POJIE
AFTER THE RACE
POJIE, upon crossing the finish line.
With my FAMILY
With Team MOA and family
With POJIE the Pogi!
It’s a rarity these days.
I’m glad though that there exists one of it’s kind.
May there be more to come!
Thanks to ALASKA! Wala pa rin talagang tatalo!
Glimpses
Fat Ass 2011
Early morning. The first of the few loops from the gunstart. Was at a faster pace.
Fat Ass 2011
At the 2011 FatAss. After 55 kms, I have to rest a bit to be able to continue more. Rests included sitting for longer minutes and taking a shower after.
Fat Ass 2011
Grinning proudly with my certificate. 88 kilometers. A certified Fat Ass – trimmed! LOL
FUEL ON THE ROAD
Glycogen is a starch like substance produced in the liver and muscles and changed into a simple sugar as the body needs it. Carbohydrates in our diet offer our main source for glycogen, one reason why spaghetti has become such a popular pre-race meal among marathoner’s. Glycogen is the preferred fuel for running, but it can become depleted within 60-90 minutes under normal training conditions. Thereafter, the predominant substrate is fat, which is metabolized less efficiently, forcing a reduction in pace.
Based on my DAILYMILE Records, my 5 hour run for 30 kilometers burned 3, 500++ calories.
I’d be running/walking 160 kilometers. I will burn a lot of calories. The better question now is how much should I take in to replenish the lost ones during the race? It doesn’t sound like the right word, but basically that’s the query. Will “empty calorie” COUNT?
When you run, you get hungry (Yes, you get thirsty first depending on the time, duration and speed). When you get hungry, you drink. When you drink while running, you lose it all through sweat. So how much is too much and not enough?
No one, I’m sure, would want to dehydrate themselves. Much more starve themselves while running. NOT in an ultramarathon. We MUST rehydrate, and refuel.
A McDonald’s Quarter-Pounder Burger has 430 calories. I wonder where I could find it’s nutritional information.
For a sample drink:
Pepsi – Small©
Serving Size: 11 fl. Oz.
Calories: 140
Calories from Fat: 0
Total Fat: 0 grams
Saturated Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 35 milligrams
Carbohydrates: 37 grams
Fiber: 0 grams
Sugars: 37 grams
Protein: 0 grams
Wait. Since we are talking of CARBOHYDRATES first, I guess we should just refer to the ones with the HIGHEST GLYCEMIC INDEX. Learn it here.
Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.
Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger!
So what to look for before you buy? The one’s with the highest Glycemic Index (is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body) and Glycemic Load (The concept of Glycemic Index combined with total intake).
GI’s of 55 or below are considered low, and 70 or above are considered high. GL’s of 10 or below are considered low, and 20 or above are considered high.
#1
Glucose
GI = Glycemic Index = 100
SS = Serving Size = (50g)
NC = Net Carbs = 50
GL = Glycemic Load = 50
Snickers Bar
GI = 55
SS = 1 bar (113g)
NC = 64
GL = 35
Potato chips
GI = 54
SS = 4 oz (114g)
NC = 55
GL = 30
Raisins
GI = 64
SS = 1 small box (43g)
NC = 32
GL = 20
So, given the above information, are we safe to run and not starve the body with important nutrients?
Nah. No idea. All I know is that during the big race, I will drink at every calculated distance. And every 1.5 to 2 hours, I will eat whatever is there. No hullaballoos. No nosebleeds. No calculators nor a need for a reference book.
I will just stick to the ever reliable Diced Hopia, California raisins, and some potato chips. Rice Meals too!
Counting anything that much is a tedious process. Worrying too much is far more worse.
While knowing the right thing to do is always ideal, GOD also showered us all with the instinct. I believe we are all created to survive. A very long ultramarathon is not just a test of your mental, and physical limits. It is also a test of your faith.
Faith, in the one true God Almighty, is your fuel on the road.
God Bless Us All.
Significant or Relevant?
What you will see below is a list of my long runs. Are they significant or relevant? LOL
88 KMS @ Fat Ass 2011. January 8 to 9, 2011
42.6 KMS 2nd QCIM. 12.05.2010. Finished in 5:13:08.
32 KMS UNILAB 2. 11.21.2010. Finished in 4:19:XX. PERSONAL PACER FOR ATTY MORGAN.
50 KMS 4th PAU T2N 2010. 11.14.2010. Finished in 7:38:14
70 KMS 2nd PAU P2P. 08.29.10. Finished in 12:35:04.
42.195 KMS 34th Milo Marathon. 07.04.2010. Finished in 05:42:14. (Chip Time)
I’d be doing the BDM 160K in about 6 weeks. My longest of longest in the last 6 months is just a wee bit above half of what I intend to do. I wonder.
2010 in Review
The stats helper monkeys at WordPress.com mulled over how this blog did in 2010, and here’s a high level summary of its overall blog health:
The Blog-Health-o-Meter™ reads Wow.
Crunchy numbers
The average container ship can carry about 4,500 containers. This blog was viewed about 17,000 times in 2010. If each view were a shipping container, your blog would have filled about 4 fully loaded ships.
In 2010, there were 90 new posts, growing the total archive of this blog to 206 posts. There were 432 pictures uploaded, taking up a total of 65mb. That’s about 1 pictures per day.
The busiest day of the year was July 15th with 180 views. The most popular post that day was Nutrition DURING Training.
Where did they come from?
The top referring sites in 2010 were takbo.ph, facebook.com, sheerwill.blogspot.com, baldrunner.com, and takbo.net.
Some visitors came searching, mostly for quinoa, stretching, running gear, forefoot runner, and high fiber foods.
Attractions in 2010
These are the posts and pages that got the most views in 2010.
Nutrition DURING Training May 2010
18 comments
Our Common Mistakes January 2010
15 comments
Are YOU Ready to RUN a Marathon? February 2010
17 comments
The True 1st April 2010
8 comments
Ultramarathoning: 2nd PAU 65 Km @ P2P August 2010
20 comments and 4 Likes on WordPress.com
Year-Ender Fun and Run
The Planet’s most BORING Party = Team Boring Party.
Dasma to Tagaytay RUN
1st Pitstop to Hydrate after 45 minutes of Continuous Run
2nd Pitstop to Hydrate and Re-fuel
At the 2nd Pitstop
"meters to the finish line"
Finished
End of the Run for 2010
Reload...
FOR the BDM 160K
Excited over it. I just received “THE”
Letter of Invitation to the 1st BDM 160
This letter confirms your acceptance and invitation to join and compete in the 1st BDM 160 Ultramarathon Race to be held on February 26-27, 2011.
The registration fee is **** ******** ***** (P *,***.00 ) for the Local Runners and *** ******* ***** ** ******* ($ ***.00) for the Overseas/International runners. Each runner must be able to have his support vehicle; support crew; and pacer. The concept of the race is based from the rules and regulations of the Badwater Ultramarathon where there will be no Aid Stations along the route. Your support vehicle will serve as your “mobile” Aid Station. It will be a personal responsibility of each runner to provide himself/herself with the necessary logistics for the race. Pacer is allowed from Km Post #102 up to the Finish Line as your safety companion during the run.
The race will start at 5:00 AM on Saturday, February 26, 2011 at the Bataan Death March Park’s Km Post #00 in Mariveles, Bataan and with a cut-off time of 28 hours. All runners must be able to check-in at Km Post #102 in 18 hours or else they will not be allowed to continue the race up to Camp O’Donnell. All Finishers of the Race will be expected to arrive at the Finish Line not later than 9:00 AM on Sunday, February 27, 2011. Remember that this is a Road Race and each runner must be extra careful with the prevailing traffic condition along the national highway or roads.
As stated, and after digesting the content, it made me also think. Not that I doubt I can do it – it’s that I cannot afford – LOL – the registration fee! It’s out of the budget, and it’s real near the monthly rent I pay for my whole family!
What I have in mind is to ask then, for Sponsors or Donors to pledge/support at least P 31.25 for one kilometer – and how many kilometers anyone might want to pledge or donate is optional.
I hope that someone or somebody would even buy my reason.
* It’s
the first of its kind in this country for a solo ultramarathon event to commemorate a significant part in the history of mankind and warfare which is the Bataan Death March in April 1942.
* It’s my dream ultra – an ultimate test of one’s endurance – both physical and mental.
* I have prepared for it long before it’s been confirmed.
If I need to, yes, i’d swallow my pride. If it’s worth the shame, I’m willing to take the first step. I do hope that I’d get to beat the deadline for the registration date.
Please do send me an SMS @ 0906-283-60-54, or email me at red_hot_pogito@yahoo.com for pledges, donations, and what-have-yous.
Thanks be to God.
Heeding an Advice
#01 I have to remember. I am not immortal. My body has a limit.
We all have a limit. Even robots give out. Even motors. What I want to do is stick to a level before that limit. I would have to be more sensitive for the tell-tale signs my body will communicate to me. I shall not miss a thing. I have to be very careful. Running should be fun. The burn-out enters the mind only when it’s not fun anymore. Maybe this is the very reason why ‘breaks’ are created.
#02 To laugh to tomorrow, I need to stay alive today. I will laugh a little today, and will save some for tomorrow?
A bit funny it may seem. But the truth in the statement does echo the candid reality. It’s just one of the many event. It’s an event to test the limit – not to exceed. Carbo load and gear up for the next event. Surviving a good race is ok. Living up for the upcoming ones is better. Do I even make any sense? LOL
#03 I don’t have to do much to accomplish the whole. The big thing can be prepared at using smaller ones.
Over-distance training will no doubt disagree with me. But an event as long as this one will require a smart preparation. A training regimen that is specific, and tested to be effective.
Smart = Effectively trains. No junk miles at all!
Specific = Runs long for the long runs.
Effective = Obvious signs of enjoyment over the work-outs and calculated results of training shows improvement.
#04 I will run forever. So I will do what it takes to stay away from injury. After this race event, I’d consider myself injured and take a lot of rest.
As a rule of thumb, a day for every mile run would be my rest. Really? That’s just funny and very long! LOL
Training for, and competing in another 26.2 mile or longer event before one’s legs have fully recovered can lead to a variety of overuse injuries. Is it worth the risk? Only the body can tell.
I have already practiced a recovery run of only 3 to 6 kms, 2 to 3 days after an ultra at the same week. Works wonders for me. I intend to continue with such practice. Before gradually building-up mileage again.
It’s not everyday that you get some good advice from ‘real’ experts. It’s not everyday that you get some real good information and tip from a true pro. So I heeded.
Winds of Change
Just a day after I wrote this one - http://forefoot.wordpress.com/2010/11/30/it-is-time, the wind changed everything. The planned training for BDM 151 would need to extend further more – - – to 160 kms.
Yes, it will be a hard run. But for someone who is prepared – by God’s grace – all will be well. Truly, God work’s in ways we cannot see. I have planned to run Cebu Marathon again by January 2011, but the wind of change blew hard on it again. Some tell – tale sign made me decide to forego it. Instead, i’d be running the Fat Ass 2011 edition. For the following ‘quick thinking’ reasons:
#01 It is nearer home. The tall order form the little lady (to go home) might just be easily granted. LOL
#02 The 24-hour run is a good work-out and gauge for the upcoming 30-hour BDM 160 kms. If I could just make good with the 24 hours, I could very well get the confidence for the remaining hours.
#03 Majority of the ‘TEAM BORING’ peeps will be there too…that means, we’d have a lot of support!
May the good Lord who sees everything guide us and help us in this endeavor. Amen.
