Running

[ppdd]

3mos to go before CSM...

http://www.pinoyfitness.com/wp-content/uploads/2014/05/condura-skyway-marathon-2015-cover-teaser-480x300.jpg

 

Happy Halloween to all runners!!!

[MrEnygma]

New Balance power Run on sunday...

 

wahhh 25kms without training...

 

so help me God... :(

[ppdd]

New Balance power Run on sunday...

 

wahhh 25kms without training...

 

so help me God... :(

haha goodluck to you bro.. and to all NB Power Run participants!

sama mo ko sa recovery session mo ah.. mukhang madami ok sa south eh

[ppdd]

any suggestions for upcoming runs?

mukhang ok to eh

 

RU HP Recovery Run - ok sana kaso xmas party namin the night before.. sayang naman...

http://www.takbo.ph/wp-content/uploads/2014/11/Run-United-HP-Recovery-Run-2014-Save-the-Date-632x1024.jpg

 

EGG Power Run

http://www.takbo.ph/wp-content/uploads/2014/09/Egg-Power-Run-Half-Marathon-2015.png

 

Takbo.ph 20 Miler

http://www.takbo.ph/wp-content/uploads/2014/09/Takbo.ph-20-Miler-2015-724x1024.jpg

[MrEnygma]

haha goodluck to you bro.. and to all NB Power Run participants!

sama mo ko sa recovery session mo ah.. mukhang madami ok sa south eh

 

Papi ppdd, magkasing-area na tayo. hehehe :lol:

 

Might Joint the Takbo.ph 20 miler in prep for Condura

[ppdd]

Papi ppdd, magkasing-area na tayo. hehehe :lol:

 

Might Joint the Takbo.ph 20 miler in prep for Condura

san ka na ba? hehe

yup yun din plan ko.. sali sa 20miler before the main event

[MrEnygma]

Mandaluyong na papi ppdd

 

FR sa NB Power Run

 

Weather: ayos na ayos... light rain kaya malamig... tama forecast ni Kuya Kim

Course: dahil nga sa umaambon, madami ang nadudulas... at least apat ang nakita ko.

Medal: Ok lang. not the best but not the worst

Loot: panalo sana kung pare pareho ang loot... some had bullcap, some had sunvisors, and others (like me) got a pair of socks (women's)

 

had some eyecandies too. naku kaya siguro ang bagal ko.

 

next time, practise muna. hehe

 

pareg na sa 20miler. hehehe

[floppydrive]

Mandaluyong na papi ppdd

 

FR sa NB Power Run

 

Weather: ayos na ayos... light rain kaya malamig... tama forecast ni Kuya Kim

Course: dahil nga sa umaambon, madami ang nadudulas... at least apat ang nakita ko.

Medal: Ok lang. not the best but not the worst

Loot: panalo sana kung pare pareho ang loot... some had bullcap, some had sunvisors, and others (like me) got a pair of socks (women's)

 

had some eyecandies too. naku kaya siguro ang bagal ko.

 

next time, practise muna. hehe

 

pareg na sa 20miler. hehehe

 

 

Congrats Spirit! Aba, mukhang wala ka hinatid pauwi at nasa iyo pa ang women's socks. ;-D

 

 

 

 

[floppydrive]

Mga papi, enge naman ako ng picture ng okey na stretch sa feet at legs para di mapulikat? Meron bang ganun? Thank you po. Lagi kse ako nagka-cramps lalo pag napapagod na mga binti ko sa paglakad or takbo.

 

Always stretch after running.

 

 

 

 

Pls check this site. It has several stretching exercises you can use:

 

Follow the order on this site from top to bottom.

 

http://www.myprecisionfit.com/test/resultStretching?testResultId=2ebdbf51-6d27-4cd0-ad32-87c05957a89b

 

 

 

 

You also need to stretch your inner & outer leg muscles. You can do these:

 

Standing with feet together, bend forward touch your toes, hold for 10 counts then back up.

 

Open feet shoulder width apart, bend forward and touch the ground, hold for 10 counts then back up.

 

Open feet further, bend forward and touch the ground, hold for 10 counts then back up.

 

Open feet further (about 3-4 feet apart, legs about 45 degrees versus the ground), bend forward and touch the ground, hold for 10 counts then back up.

 

Stand straight, cross LEFT foot over the right foot, bend forward and touch the ground, hold for 10 counts then back up. (ITBS stretch)

 

Stand straight, cross RIGHT foot over the left foot, bend forward and touch the ground, hold for 10 counts then back up.

 

 

 

 

While you're stretching already, you might as well include your upper body:

 

Stand straight, feet together, raise both arms up, interlock your fingers, look at your interlocked hands and push up. (back stretch)

 

Drop left arm to the side, with right arm still raised, bend your body towards your left, sliding your hand down to your thigh or side of the knee.

 

Raise your left arm, drop right arm to the side, bend your body towards your right, sliding your right hand down to your thigh or side of the knee.

 

Lower both arms, interlock your fingers behind you. With both arms straight, raise your arms behind you and feel the stretch on your chest.

 

Relax both arms on your sides, then bend forward and let your arms dangle. Slowly raise your torso up, stacking your vertebrae one on top of each other as you go up slowly until you're standing tall again.

 

 

 

 

Cramps will also occur if you've exhausted the electrolytes in you legs. Best to drink a sports drink or electrolyte supplement when exercising for more than 1 hour.

 

 

 

 

Hope this helps.

 

 

 

 

 

[floppydrive]

Thank you floppydrive! Are there other alternative/options besides bending forward or I can just skip that? I have mild scoliosis kse and my doctor advised me not to bend forward cause my lower back gets strained almost always.

 

Thanks again ha.. really appreciate your help.

 

Here are alternative exercises without the need to bend forward:

 

Hamstring stretch:

 

 

ITB stretch:

 

 

Butterfly pose:

 

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1578

 

For the inner thighs, you can do the figure 4 pose and for the IT band (outer leg muscles) you can do the lord of the fishes pose:

 

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1578&page=4

 

 

 

[ppdd]

congrats spirit220 and tracer_dash! kakainggit naman..

[Confusedcius]

New balance power run was the best. 25k distance. Ang dami nang eye candy, tapos, yung loot bag ko eh may NB run visor na at NB medyas pa. Hindi na issue sa akin na pink yung medyas. carry ko naman gamitin eh, at swak naman yung fit.

 

parang libre na ung fun run ko kasi me shirt, cap, at medyas ako. 1 complaina bout the shirt, ang init niya sa katawan. papa alter ko nga at gawing sleeveless.

 

 

Malas nga lang kasi ung running shoes ko medyo pudpod na ung midsole so medyo dumudulas pag take off ko sa basang kalsada. but I was running decent kasi ang sarap tumakbo pag umuulan, hindi ako nag ooverheat.

 

 

 

Anlaki pala nang pwet ni bianca king ano. talap talap! Tsaka ang ganda talaga nang skin tone ni lovi poe, yummy.

 

My next runs are

 

pinoy fitness sub2 21k

QCIM 21k

Mcdo Stripes Run 10k: Gusto ko ung t shirt at medyas eh hahahah

Affinitea 16k

Corregidor marathon 42k

Edited November 12, 2014 by Confusedcius

[Confusedcius]

Question though: When it comes to tapering for the race week madami akong nababasa. What do you think is better:

 

1. decrease both distance and speed/intensity: minimize injury; allow your muscles to heal; and store glycogen.

 

2. decrease distance but maintain speed/intensity: Kasi sabi nang iba, mas maganda raw pag hindi ka bumagal sa taper at race week mo para yung muscle mo daw memorized pa niya yung gusto mo na race day speed. as opposed to running slower, baka daw ung muscles mo, will get used to the lower speed/intensity, thereby giving you a hard time come race day. Anyway, by drastically lowering your distance, about 50% to 80% on taper week/s, you already give your muscles enough time to recover.

 

 

or is there an alternate way to taper?

Edited November 12, 2014 by Confusedcius

[floppydrive]

Question though: When it comes to tapering for the race week madami akong nababasa. What do you think is better:

 

1. decrease both distance and speed/intensity: minimize injury; allow your muscles to heal; and store glycogen.

 

2. decrease distance but maintain speed/intensity: Kasi sabi nang iba, mas maganda raw pag hindi ka bumagal sa taper at race week mo para yung muscle mo daw memorized pa niya yung gusto mo na race day speed. as opposed to running slower, baka daw ung muscles mo, will get used to the lower speed/intensity, thereby giving you a hard time come race day. Anyway, by drastically lowering your distance, about 50% to 80% on taper week/s, you already give your muscles enough time to recover.

 

 

or is there an alternate way to taper?

 

Reduce distance, but maintain the pace/intensity.

 

For a marathon, tapering begins 3 weeks before the race, and usually, the longest training run will be three weeks before the race. So typical tapering plan would be:

 

Week -3: 32-36k LSD, 1 easy run at marathon pace (1hr), 1 tempo run (1hr)

 

Week -2: 15k LSD, 1 easy at marathon pace (1hr), 1 tempo run (1hr)

 

Week -1: 5-10k LSD, then just a 3km run (marathon pace) a day or two before the marathon

 

week 0: Actual Marathon

 

Hope this helps.

 

 

[floppydrive]

Power run time 2:46 for me...grabe hirap kalaban ng pulikat.samahan pa ng up and down hill....at mahaba kalayaan flyover at maulan..pero tama tama ang ulan sarap ng ganun...bawas overheat!!!.

 

 

New balance power run was the best. 25k distance. Ang dami nang eye candy, tapos, yung loot bag ko eh may NB run visor na at NB medyas pa. Hindi na issue sa akin na pink yung medyas. carry ko naman gamitin eh, at swak naman yung fit.

 

parang libre na ung fun run ko kasi me shirt, cap, at medyas ako. 1 complaina bout the shirt, ang init niya sa katawan. papa alter ko nga at gawing sleeveless.

 

 

Malas nga lang kasi ung running shoes ko medyo pudpod na ung midsole so medyo dumudulas pag take off ko sa basang kalsada. but I was running decent kasi ang sarap tumakbo pag umuulan, hindi ako nag ooverheat.

 

 

 

Anlaki pala nang pwet ni bianca king ano. talap talap! Tsaka ang ganda talaga nang skin tone ni lovi poe, yummy.

 

My next runs are

 

pinoy fitness sub2 21k

QCIM 21k

Mcdo Stripes Run 10k: Gusto ko ung t shirt at medyas eh hahahah

Affinitea 16k

Corregidor marathon 42k

Congrats tracer_dash & Confusedcius!

 

Tumakbo si Bianca King & Lovi Poe? Ano distance?

 

 

 

 

[MrEnygma]

Bianca King, Rhianne Ramos, and Lovi Poe in 16KMs...

[Confusedcius]

salamas sa tips on tapering

 

si bianca i'm pretty sure 10k siya, kasi nung na overtakan ko siya patapos na rin ako eh, plus orange ata ung color nung bib niya.

 

Si Lovi Poe, hindi ko napansin ung race bib niya eh.

[MrEnygma]

Bianca King, Rhianne Ramos, and Lovi Poe in 16KMs...

 

 

I stand corrected... they are on 10 km

[ppdd]

I stand corrected... they are on 10 km

yun oh.. balik 10k nalang kaya ako? hahaha

[floppydrive]

Good luck sa mga sasali sa Pinoy Fitness 21K Sub2 and Sub2.5 challenge! Tamang tama ang panahon para sa PR!

[ppdd]

Good luck sa mga sasali sa Pinoy Fitness 21K Sub2 and Sub2.5 challenge! Tamang tama ang panahon para sa PR!

goodluck to all runners and participants! happy weekend!

[Confusedcius]

Late FR for PinoyFitness Sub2 21k BWISET!

 

less than 5 minutes into the run eh me malubak at zero visibility na area. Ang bait nang organizer at nag bigay pa nang warning before the start of the run. Eh alam naman pala nila bakit hindi sila nag park nang service vehicle nila at binuksan ung headlight. BIRO mo, halos katabi lang nang starting line yung area na yun.

 

As a result, I tripped on a pot hole and almost injured my foot. It still hurt though. I needed 5 minutes of slow jogging/walk to recover. Tapos I decided to ease up for the first 30 minutes just to make sure hindi matuluyan ung paa ko.

 

Sa Flyover me area na pag tumingin ka sa paa mo eh hindi mo makikita. GANUN KADILIM!!!! So namili na lang ako nang runner sa harap at sinundan siya. Obviously binagalan ko rin dahil na phobia na ako. This situation lasted for around 1 kilometer.

 

total distance nung run ay 21.4 kilometers. This was verified by several garmin users. Biro mo 300 meters ung dagdag, kulang kulang 1 and a half to 2 minutes din yun bah!!!!

 

Sabi nung kasama ko eh masama ata loob na mamigay nang medal. BWISET!!!!!

 

To add insult to injury, some of the 2xu runners, ung mga nasa tail end, ay naubusan anng finisher shirt. natatawa ako kasi ung isang lalaki eh magcocomute pauwi at walang dalang pampalit na t shirt. He was expecting the finisher shirt sana. Eh fitted na sleeveless ung shirt niya at basang basa na. kitang kita ung utong hahaha.

 

my running time was around 2 hours 10 minutes to 2 hours 15 minutes. Hindi naman sa pagmamayabang pero, ilang beses na akong nakaka sub 2 21k. This was upposed to be a PR event for me. Kaso palpak ung organizer so the experience was ruined for me.

 

Positive side: Lesson learned. always bring your own headlight and huwag umasa sa organizer.

Edited November 24, 2014 by Confusedcius

[Confusedcius]

QCIM Run

 

Fun, but not well organized.

 

Late nang 30 minutes kasi hinintay si bistek.

MGa bossing, pwede magtanong? Nakakita na ba kayo nang mga runners na tinutunga ay pitchel nang tubig dahil naubusan sila nang paper cups? Natatawa ako at naiinis. hahahaha. Kulang yung water stations at hindi maganda ung spacing nila. Iba magkakalapit. iba magkakalayo. Iba naubusan nang cups, iba wala namang tubig.

 

Ung gatorade eh nasa halway point lang nang 21k (sakto pag akyat nang Q. Ave araneta overpass (11 kilometer point), and by the looks of it kakaunti lang ung gatorade nila. So ung mga nahuli mauubusan

 

Hiyang hiya ako sa mga motorista sa kahabaan nang commonwealth at Quezon Ave. Grabe ung traffic na dinulot namin kagabi. Ung kaibigan ko na stuck nang tatlong oras, pauwing fairview.

 

The weather was just perfect. umaambon before but tumigil ung ulan bago mag umpisa yung fun run.

 

The race route was one of a kind. Minsan mo lang masabing natakbo mo ang commonwealth ave, circle, at quezon ave, underpass sa sto somingo at overpass sa EDSA & Q. AVE. Saktong 21.22 yung distance ko base sa garmin ko.

 

2 to 3 lanes ung pinagamit sa mga runners so maluwag. And in fairness, it wasn't as polluted as I thought it was, although, pansin ko, mas mabilis ako mapagod, siguro nga dahil CO2 nang na traffic na mga sasakyan ang nilalanghap mo as opposed to clean air.

 

In your face Pinoy fitness sub2 21k!!! Nakabawi din ako, balik sub 2 ako, pero hindi ako P.R.

Edited November 30, 2014 by Confusedcius

[rocco69]

1. Late nang 30 minutes kasi hinintay si bistek.

 

That's what Bistek said onstage, when he came out. But it's actually untrue. Met him near the back of the stage (and shook his hand) as we were going to the starting line, and that was at 8:05, before the scheduled run. IMHO, the delay should be attributed to the organizers than the Mayor (as well as the long video about QC before the countdown).

 

All the rest of the report is spot-on. Symphathies also to the two guys who were picked by the electronic raffle but didn't get the Wigo.

 

QCIM Run

 

Fun, but not well organized.

 

Late nang 30 minutes kasi hinintay si bistek.

MGa bossing, pwede magtanong? Nakakita na ba kayo nang mga runners na tinutunga ay pitchel nang tubig dahil naubusan sila nang paper cups? Natatawa ako at naiinis. hahahaha. Kulang yung water stations at hindi maganda ung spacing nila. Iba magkakalapit. iba magkakalayo. Iba naubusan nang cups, iba wala namang tubig.

 

Ung gatorade eh nasa halway point lang nang 21k (sakto pag akyat nang Q. Ave araneta overpass (11 kilometer point), and by the looks of it kakaunti lang ung gatorade nila. So ung mga nahuli mauubusan

 

Hiyang hiya ako sa mga motorista sa kahabaan nang commonwealth at Quezon Ave. Grabe ung traffic na dinulot namin kagabi. Ung kaibigan ko na stuck nang tatlong oras, pauwing fairview.

 

The weather was just perfect. umaambon before but tumigil ung ulan bago mag umpisa yung fun run.

 

The race route was one of a kind. Minsan mo lang masabing natakbo mo ang commonwealth ave, circle, at quezon ave, underpass sa sto somingo at overpass sa EDSA & Q. AVE. Saktong 21.22 yung distance ko base sa garmin ko.

 

2 to 3 lanes ung pinagamit sa mga runners so maluwag. And in fairness, it wasn't as polluted as I thought it was, although, pansin ko, mas mabilis ako mapagod, siguro nga dahil CO2 nang na traffic na mga sasakyan ang nilalanghap mo as opposed to clean air.

 

In your face Pinoy fitness sub2 21k!!! Nakabawi din ako, balik sub 2 ako, pero hindi ako P.R.

[floppydrive]

Congrats on your run, Confusedcius and Rocco69!

 

Congrats also to everyone who ran this weekend. Daming events- QCIM, Run BGC, Bataan Int'l Tri, at may Bonifacio Day 106Km run pa!