mikep

I have done my 15k I was 1hr 28min sabi nila good daw yung time ko for a starter and honestly I felt strong pagcross ko ng finishline. pano ba yan plometrics na yan. naririnig ko lang yan sa training camp ni manny pacquiao eh. sana mabigyan mo ako ng input kasi sa jan.9 ill be running again sa PSE category is 16k hope you can help me kasi goal ko makapag 21k ako sa milo marathon next year man lang....

first and foremost why do you want to run fast 10k before moving up? by all means move up to 21k.

You don't need to run fast with 21k. All you need is jogging or long-slow distance runs for 2 hours once or twice a week.

i just want to ask on how can i run faster, ive ran 2 10k's and i have and average of 55minutes i want to improve more. hope u can help me guys maraming salamat...........

You need to

1) Do overdistance during training runs eg: Long runs of 15k and up

2) Do interval training or speedwork on the track oval. It is a timed alternate routine where you go from fast on 1 round and jog to recover on the next round.

3) Plyometrics exercises.

Abs:

1) Hanging Leg Raise

2) Cable Crunch

Back

1) Pullups

2) Cable pulldown

3) Deadlift

Chest

1) Bench press

2) Dumbell fly

3) Machine Press

the price here hasn't change for 2 years. But the place is not that bad. It's clean. Otherwise the city of manila with mayor lim sitting should have closed them down. But they are still there. I am pretty sure they have sanitary inspection. And of course the water that they are using comes from maynilad pipes.

like to watch this

stock

di naman ganun kadumi dito. kase kung ganun e matagal na sila out of business. mga 10 years na ata sila dyan. pero hindi pa din nagbabago ang presyo ng food. mura pa din

its not for your distinctive tourist. This is for tourist backpackers who likes saving money.

haus

toyota corolloa

how much ba dapat budget dyan? and what resort ok? thanks

how much ba dapat budget dyan? and what resort ok? thanks

delikado ito mga chong