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Sunday, August 30, 2015

Aquathlon United 2015


Calling all swimmers, runners, and aspiring aquathletes! Online registration is still ongoing for the 1st ever Aquathlon United happening on September 20, 2015

Click here for more details: http://www.unilabactivehealth.com/events_aquathlonunited_racedetails.html



Saturday, August 29, 2015

Pabebe Jog: Baby Steps Post-ITB Rehab

After 11 weeks of ITB (iliotibial band) rehabilitation, it feels good to be jogging again.  

To be able to run again, I have to take things easy. Easy is the operative word.  No long distance running, and no speed work for a couple of weeks.  Effort and pace should be kept at low intensity for minimal impact. This is the period for 'baby steps', which coincides with the latest social media term 'pabebe' (Tagalog slang:  feeling like a baby, if you can get away with it).  For me, it's either pabebe jog, or rehab again. Pabebe jog should be okay for now.  
In photo:   'pabebe' jog from my pre-wedding photos.
I played badminton 2x and ran a 6km tempo on the 4th week of rehab, without seeking advice from Dr. Wolf.  It almost nullified our first 3 weeks of effort, and rehab was extended for several weeks more. I thought badminton might help strengthen my hips because of the horizontal movements required for this sport, but I did not consider the agile shift in movement.  Dr. Wolf advised me to stop playing badminton for a while.  He said, unlike in the States, most of them play badminton and can still hold a glass of iced tea at the same time.  Here in PH, when we play badminton, it is like we are out to kill someone. Well, true.  

My rehab program is a combination of several modalities, and a break from badminton and running:

1. Lumbar and cervical vertebrae alignment by a Chiropractor  - my tendons were cracking way ahead of New Year's eve celebration.  What pain?  I love it.  I could imagine my skeletal muscles like a highway choked in traffic.  After removing the bottleneck, the traffic flowed.  Much like my muscles, the alignment addresses the stiffness, so that energy/oxygen flows through the muscle more efficiently. 

Grabbed from www.intercare-centers.com
2. Myofascial release (MFR, Myotherapy) - a soft tissue therapy for the treatment of skeletal muscle immobility and pain.  It is a deep tissue massage, enough to make any muscle man cry.  I would always ask my therapist why don't we call it fraternity hazing, instead. Every time after the treatment, I feel like a 'new person' or a computer post-reboot.  
Grabbed from www.barefootdaves.com
3. Therapeutic ultrasound - non-greasy gel is applied, and 1-3Mhz of ultrasound is rolling on my back.  I feel like an ironing board being poked once in a while, and my muscles are like clothes.  The ultrasound feels warm to the skin. It is actually relaxing.

Grabbed from www.sportsclinical.co.uk
4. ICSS (conditioning strengthening stretch) - this really helped my muscles to become flexible again. The first session was tough, but the succeeding ones made me wish they stretch me enough to add even just an inch to my height.  

Frequency of therapy:  For the first 3 weeks, I went to Intercare 3x a week. It became 2x a week from the 4th week until 9th. Then, 1x a week on the 10th and 11th weeks.

Cost:  The monetary cost was significant, but reasonable.  The total depends on the combination of modalities and length of treatment.  

Learning - continue with consistency:

1.  Stretch. Stretch. Stretch.  Warm muscles are easier to stretch.  

2.  Warm up is equally important.  It helps prepare the muscles for a strenuous task.

3.  Muscle conditioning must be part of my sports activities.  Weekend warriors or recreational athletes are not exempted from muscle conditioning.  

Learning - stop:

1.  Any strenuous activities (in my case, running and badminton) when pain persists - do not train while injured.  It is bad training and will take a toll on other muscle groups, which compensate for the effort.  

Learning - start:

1.  Taping my knees and thighs before playing badminton.  

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Want to know more about Intercare?  Please visit their website.  


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Disclaimer:  This is a personal write-up, not a paid advertisement.

Greenfield City Run 2015


What: Greenfield City Run For Generations
When: October 18 2015
Where: Greenfield Sta Rosa Laguna

Online Registration (August 03 to September 30)
https://regonline.activeglobal.com/Register/Checkin.aspx?EventID=1738818

Registration Period
Instore: August 28 to October 11

Registration Site
RUNNR Bonifacio High Street
Toby's Mall of Asia
RUNNR Trinomal Mall
Toby's Robinsons Galleria
RUNNR Alabang Town Center
Toby's SM Sta Rosa

Registration Fee
PHP350 - 500m dash
PHP500 - 5km
PHP600 - 10km
PHP700 - 21km

Assembly Time and Gun Start
21km - 330AM - 430AM
10km - 410AM - 510AM
5km - 420AM - 520AM
500m - 6AM - 7AM

Shuttle Service (Fee: PHP150 for 2/way)
Greenfield District, Mandaluyong to Greenfield City, Sta Rosa, Laguna (1230AM, 0100AM, 0130AM)
Greenfield City, Sta. Rosa, Laguna to Greenfield District, Mandaluyong (0830AM, 0900AM, 0930AM)

Race Tee Design

Finishers Shirt

Finishers Medal


Race Map
500m dash
5km
10km
21km


Thursday, August 20, 2015

Nike+ Motivates Runners Through Music


Nike+ Running partners with Spotify to develop a game-changing experience that unites the tracking of the Nike+ Running App with the world’s largest music streaming service.

When it comes to running, music is motivation – just ask the earbud-wearing athletes pounding sidewalks, tracks, treadmills and tree-lined trails. Likewise, an ever-growing body of research has confirmed music’s performance-enhancing effects: it can reduce a runner’s perception of exertion and fatigue as well as increase happiness and excitement.


Nike+ Running’s newest app update, developed in partnership with Spotify, integrates these findings and builds upon the success of the Nike+ Run Club playlists already on Spotify by enhancing runners' overall in-run music experience. Notably, the update introduces Nike exclusive Pace Stations, which invite users to input their pace goal and musical preference. This data then informs a target BPM (beats per minute), which in turn creates a personalized 100-song playlist designed to push the runner’s pace. The first-of-its-kind instructive experience then guides runners to their goals when they step in-beat to the prescribed songs.

“Since our launch as the original running app in 2006, music has always been core to the Nike+ Running experience" said Adam Roth, Nike VP, Global Running Brand Marketing. "Our partnership with Spotify takes that experience to a new level, leveraging personalized music as motivational fuel every run, for every runner."


Spotify music is also an integral part of the Nike “Find Your Fast” challenge this summer. An eight-week program developed by expert Nike+ Run Club coaches, the challenge includes workouts, tunes and expert tips to help all runners, whether they are completing their first mile or realizing a personal best.

"Nike and Spotify are combining forces to create the ultimate motivating experience for runners," said Erin Clift, VP Consumer and Partner Marketing, Spotify. "Nike+ runners now have access to millions of tracks through Spotify to help them achieve their personal goals and find their fast this summer."


Wednesday, August 12, 2015

39th Milo Marathon Lipa



MILO Marathon veterans Erinio Raquin and Cellie Rose Jaro triumphed in the 21K centerpiece event of the National MILO Marathon Lipa race on Sunday. Almost 7,000 participants enjoyed the good weather as they took to the running routes of Batangas. 

Raquin and Jaro have both secured their slots in the National Finals and each took home the top prize of P10,000 in cash and a trophy. Both will go head-to-head with the country’s best runners at the National Finals in Angeles on December 6, where the MILO Marathon King and Queen titles are up for grabs. This year’s King and Queen will be sent by MILO to the USA on all-expense paid trips, for a chance to run in the prestigious 2016 Boston Marathon.

Raquin posted a time of 01:15:13, beating rivals Archie Patubo (01:18:16) and Rolando Anonuevo (01:22:33) who came in second and third place, respectively.

30-year-old Raquin is no stranger to winning in the MILO Marathon. The native of Oriental Mindoro won second place in the Manila leg of the 2013 MILO Marathon Manila leg, and finished third in the 2013 National Finals. This year, he is aiming to top his achievements. “I have been doing a lot of long runs, drills and workouts. I also watch my intake of food and vitamins,” shared Raquin. “My main aim was to reach the qualifying time. I’m happy that I was able to win. I will now prepare very well for the finals.”

In the distaff side, Jaro finished with a time of 01:35:47, while Janeth Lumidao (01:37:16) followed in second place and Rowena Valdez (01:40:23) in third.

20-year-old Cellie Rose is one of the five siblings in the Jaro running family. Now a sophomore and varsity member at the University of the East, Jaro proves that balancing her studies with her running career can be achieved through determination and time management. “I do long runs in the morning then focus on my studies in the afternoon. It’s really important to manage my time well,” shared Jaro. “I was not able to train much for this race because I have classes in the afternoon. For the National Finals, I will focus more on long runs to build up on my endurance.”

The National MILO Marathon is not only a breeding ground for local talents but also a program that empowers children nationwide. With the support of the Department of Education and the National MILO Marathon runners, MILO’s Help Gives Shoes advocacy will provide 10,000 underprivileged youth with brand new running shoes this year. MILO is working with DepEd in the selection of deserving public school student beneficiaries.

The race will resume in Naga (August 16), before heading to Lucena (August 30), Iloilo (September 20), Bacolod (September 27), Tagbilaran (October 4), Cebu (October 11), General Santos (October 18), Davao (November 8), Butuan (November 15), and Cagayan De Oro (November 22). The National Finals will be held on December 6 in Angeles, Pampanga.

Monday, August 10, 2015

Karera Lakas Pilipinas 2015



What does it take to defend the country? Be measured physically and psychologically by the challenging obstacle that is both man-made and natural. Get the experience through KARERA LAKAS PILIPINAS: the 2nd Commandant’s Cup, a race that simulates marine life in the operational area. 

October 25, 2015, be part of this historical event to be held at the training ground of the Philippine Marine Corps in Marine Base Gregorio Lim, Ternate Cavite.

This event is spearheaded by the Philippine Marine Corps and shall serve as an advocacy on health and fitness. Funds raised in this event shall be used for the MARFIT (Strength and Conditioning Program) as well as WOUNDED WARRIOR’S RECOVERY and REINTEGRATION PROGRAM.

Philippine Marine Corps has been the subtle pillars of the country since time immemorial. As the force of choice, every marine silently perform task without reservation and regard of their own lives. As the true guardians of peace, they represent the best in soldiery and must continue to do so thru utmost physical health and physical superiority.

Race Categories
* Astig - 5km run with obstacle courses (Male / Female)
* Bangis - 10km run with obstacle courses (Male / Female)
* Bayani - Special category for Military (Male / Female)


A serendipitous and unsung hero of our country is hoping for your support. These soldiers has given immense sacrifice for our country to protect our freedom especially now with what’s happening in Palawan and some areas in Mindanao. 

We believe that the strength of the nation is the people itself. Everyone is responsible of serving the country – and for our military, service is characterized by physical health. This is inlne with the “Bayanihan Campaign” of our military’s inter agency activity and in this case, civilians are involved.

Fitness is a great equalizer – both military and civilian needs to be fit in order to have a balanced and productive life. This is what the race is all about. Thank you for helping our nation by joining and promoting KARERA LAKAS PILIPINAS. 


Sunday, August 9, 2015

39th MILO Marathon Calapan



SEA Games silver medalist and Philippine National Team member Mervin Guarte and MILO APEX Running Clinic coach Janette Agura clinched the first place honors in the 21K male and female divisions at the 39th National MILO Marathon Calapan qualifying leg on Sunday. Calapan is one of the new locations of the MILO Marathon this year. Over 5,000 runners of all ages graced the event and helped establish the record of the biggest fun run in Oriental Mindoro, to date.



Guarte and Agura have both secured their slots in the National Finals and each took home the top prize of P50,000 in cash and a trophy. Both will go head-to-head with the country’s best runners at the National Finals in Angeles on December 6, where the MILO Marathon King and Queen titles are up for grabs. This year’s King and Queen will be sent by MILO to the USA on all-expense paid trips, for a chance to run in the prestigious 2016 Boston Marathon.

It was Guarte’s first time to run in the 21K category. The 23-year-old native of Calapan clocked in at 01:12:12, beating rivals Jujet De Asis (01:14:56) and Roel Galvero (01:15:34) who came in second and third place, respectively.

In the distaff side, 37-year-old Janette Agura comfortably clinched the top spot with a time of 01:38:33. Jenny Manansala (02:03:17) finished in second place, and Herrera Mercy (02:15:47) in third place.

The National MILO Marathon is not only a breeding ground for local talents but also a program that empowers children nationwide. With the support of the Department of Education and the National MILO Marathon runners, MILO’s Help Gives Shoes advocacy will provide 10,000 underprivileged youth with brand new running shoes this year. MILO is working with DepEd in the selection of deserving public school student beneficiaries.

The race will resume in Lipa (August 9) before heading to Naga (August 16), Lucena (August 30), Iloilo (September 20), Bacolod (September 27), Tagbilaran (October 4), Cebu (October 11), General Santos (October 18), Davao (November 8), Butuan (November 15), and Cagayan De Oro (November 22). The National Finals will be held on December 6 in Angeles, Pampanga.

Proving Grounds #UnilabActiveHealth