Bull Circle 4: Full House!

Thursday, 19 January 2012  |  Running + Triathlon

It was a full house at Fully Booked last night for our 4th Bull Circle for TBR Dream Marathon 2012.

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– With exactly 2 more months to go until race day, our runners listened intently to our speakers –

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– We filled the 5th floor of Fully Booked. Thanks for coming everyone! –

TBR Dream – Batch 2010 alumni Reylynne dela Paz shared her inspiring story on how she trained for TBR Dream (running around UP at 1 am!), how she finished it, and how far she’s gone since then (she’s nabbed her sub-4 marathon PR and is now training for Bataan Death March.)

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Dr. George Canlas, orthopedic surgeon, head of the International Olympic Committee, and member of the Gatorade Sports Science Institute, talked about hydration for runners.

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Dr. Randy Molo, orthopedic surgeon, member of Phil. Center for Sports Medicine working with RP athletes and the Azkals, consultant for New Balance, and member of Secondwind Multisport Team, spoke on biomechanics for runners.

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I reminded everyone to show up for the next Bull Sessions and Bull Circles! Our next events will be exciting ones as the race draws near. The best is yet to come. Hope to see you then!

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I Survived Crossfit!

Tuesday, 17 January 2012  |  Running + Triathlon

Friday the 13th. (Insert horror music here.) Of all days to choose for our trial session for CrossFit, who was the dumb fool who scheduled such a nerve-wracking, lung-busting, sweat-inducing workout on the most ominous day of the year?! Oh wait, that was me!

Good thing I dragged along 10 innocent TBR readers, plus a friend, Jun, to join me for what I expected to be 30 minutes of hellish pain.

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– CrossFit trial session! Me with TBR readers and CrossFit MNL team –

Before I tell you what happened, allow me to share exactly what Crossfit is as explained by one of Crossfit MNL’s partners, Miggy Dy-Buncio:

TBR: What is CrossFit?

Miggy: CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

CrossFit workouts are constantly varied movements executed at high intensity, thus every workout is different and you will rarely do the same thing twice.  The workouts themselves are completely scalable, which means that a new participant and an elite athlete can complete the same workout with changes in load and intensity. CrossFit workouts will deliver phenomenal fitness in and of themselves or as a compliment to your sport-specific training regime.

CrossFit workouts are a combination of Running, Kettlebell Training, Gymnastics, Track and Field, Plyometrics and Weightlifting.  You will be doing the workout together with other Crossfitters  of all ages and all fitness levels. The workouts are rarely more than 45 minutes long and so they can fit into even the busiest schedules.

Finally, CrossFit is FUN! Our coaches and participants are welcoming, supportive, and committed to creating an environment where everyone can succeed.

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– One of CrossFit MNL’s owners and instructors, Miggy Dy-Buncio –

TBR: How can Crossfit benefit runners?

Miggy: Crossfit will help runners develop speed, strength and endurance.  It will also reduce injuries.

Taken from www.catalystgymn.com, they best summarize the benefits of Crossfit for runners.  Some things Crossfit emphasizes that will REALLY benefit runners:

1) HIPS, NOT KNEES.  You run with your hips.  You climb with your hips.  Your hips control your speed.  But runners, in the gym, squat with their quads, and do quad extensions on the machine.  While running, your quads act as shock absorbers; they don’t actively move you.  True, rectus femoris is largely responsible for the swing phase of your stride, but most runners don’t train hip flexors either!  Crossfit trains hip flexors with explosive stretch/contractile velocity – perfect for running.

2) SHORT, INTENSE WORKOUTS THAT EMPHASIZE RECRUITING MUSCLES TOGETHER.  To get faster, you need to get your hamstrings, gluteus, and gastrocs/soleus operating smoothly together, as an efficient unit.  Isolating them with leg curls, calf raises, and glute machines won’t do that.  Kettlebell swings and deadlifts with the correct form will.

3) TRUNK STABILIZATION.  Situps aren’t effective ‘core work’ for runners.  Runners need stabilization around the trunk, with some small degree of rotation at the same time.  In fact, in our culture, so rich with ‘seated’ jobs, tight hip flexors is a major problem contributing to low back pain.  Starting a run with tight ‘six-pack’ muscles (rectus abdominis) will lead to a shortened stride, as hip flexors are stretched to make up the difference.

4) BALANCE. As a runner, you’re teetering on the verge of overuse injuries all the time.  You’ve got to find balance: pulling as often as you push, sprinting as often as you jog, etc.

5) NEUROMUSCULAR EFFICIENCY. Frankly, your movements can become smoother and more powerful only by lifting faster or with more force.  Crossfit is great for increasing force.

6) INCREASED ANAEROBIC AND AEROBIC CAPACITY – research on the Canadian Armed Forcesshowed a great improvement on military personnel.  These were NOT marathoners, though.

Miggy briefly introduced us to CrossFit as well before we officially began our first trial session. Then, we started with some warm ups and stretches. I bet this was also a confidence-building period to prepare us for the humbling experience that was waiting for us…

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Then, Miggy went off to teach us the 4 basic exercises we would do to complete 1 set. These were: 7 wall balls (using 10lbs balls for women and 14lbs for men), 7 push ups, 7 box jumps, and lastly 7 burpees. GULP! We were to complete as many sets as we could in 15 minutes. DOUBLE GULP!

Before we could complain or exit the fire escape, it was a go. And, as I threw that 10lb medicine ball up in the air (even hitting my face once), pushed my body off the floor barely feeling my arms, hopped up and down that box while seeing my sweat drop down onto my shoes, and cursed in my mind as I performed those awful burpees while dreaming of slurpees instead, I realized that, whoa boy, I actually enjoyed it!

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– Wall balls –

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– Push ups –

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– Box jumps –

I loved being yelled at and being pushed further when I was completely exhausted. Loved trying to compete with the others in the room for the most sets. Loved the sweat dripping from my face and hair as if I had just run 10k. It was thrilling and, ironically, completely energizing!  Now this was a fun workout, I thought!

Before we knew it, the 30 minute session was over. It was a quick yet challenging and strenuous workout. Just the kind of workout for hectic days that leave me with little time for long gym workouts or long slow runs. A CrossFit session burns those calories, builds your strength, and does it all in 30 minutes.

Perhaps the only downside I see with CrossFit for us runners is that it’s a risky activity for those prone to injury or those who are currently managing an injury. There are explosive moves and jumping and one wrong move could hurt your running. If you really want to try it, then I would suggest you inform Miggy or the staff at CrossFit that you are a runner or that you’re training for a particular race (especially if it’s a marathon or ultra!), so that they can recommend what precautions to take or what sessions will best suit you.

As for me, I would love to do this every so often. I don’t think I can fit it into my crazy life and hectic training sched (swim, bike, run, and weights), but I’ll surely try to drop by once or twice a month to jolt my body out of its usual routine and have me some fun!

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– All sticky and sweaty after CrossFit. I thought it would shrink me by 2 inches, but apparently not, that belly is still showing.  Bet I’ll lose that after my 3rd session.  Right Miggy? –

Here’s what our TBR readers said after the workout:

The techniques employed combined with hands on coaches on the actual 30 min. routine was just so superb.  Cross Fit Manila sealed my apprehension with their approach indeed.  They had me on an intense combination of exercises that’s a sure fire complement to a training regimen in preparation for an upcoming long distance run. Overall it was a rewarding experience.  TBR and Crossfit Manila you rock!

– Shayz

It was the most intensed & challenging 15 min workout of my life!  What’s so good about it is that it kept me going, even though i wanted to rest already. The high energy coaches, & music gave me all the boost that i need. Will definitely comeback one of these days. Crossfit rocks!

– Yas

A whole body training every runner should try. After the trial, I know where I am weak at and for my F12 fitness plans, I will consider CrossFit given that it is near the Fort, so after the circuit, a nice 10k jog will do.

– Dexter

For inquiries, contact:
Website: www.crossfitmnl.com
Twitter: CrossfitMNL
Facebook: Crossfit MNL

Libis:
186 Magnitude Bldg
E. Rodriguez Jr. Ave, Q.C. Phils
Contact number: +63917.569.2399; 02.964.7251

Fort/Taguig:
Philippine Army Gymnasium
Lawton Ave. cor Bayani Road, Taguig, Philippines

*** CROSSFIT MNL HAS AN ONGOING PROMO WITH DEAL GROCER: Php 3,650 instead of Php 5,000 for 1 month unlimited sessions.  Click HERE.***

 

Piolo to Massage TBR’s Foot After Timex Run This Sunday?

Monday, 16 January 2012  |  Race Announcements

Note: You are now entering a TBR Dream Sequence. Please play along with me for 5 minutes…

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PIOLO: Miss you, TBR. Hope to see you on the race this Sunday. Will you run with me?

ME: Oh P. Sorry, been busy! I’ve signed up for the Timex 16k but I don’t want any distraction from you…or your abs. (Sigh!) Care for some breakfast after the race instead?

Piolo Rio

PIOLO: I trained long and hard with Coach Rio hoping to run with you.  But, sure, I’ll settle for breakfast.  Allow me to wipe your sweat with a towel, hand you a sports drink when you cross the finish, and feed you like a Queen at a restaurant of your choice?  Please?

ME: Wait. Lemme think… I’ll only agree if you throw in a foot massage too.

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I woke up from that dream, which occurred while I was getting a massage at the Riovana Sports Recovery Center (more on this soon) this morning, and realized that if I want that dream to have the slightest chance of coming true, I had to immediately register for Timex Run 2012.  So, after my session, I made my way down to Riovana and signed up for Timex Run 16k, my first race for the year 2012.

Hope to see you…and, of course, Piolo with my towel, sports drink, and massage oil!  Last day for registration is on Wednesday, January 18, 2012.

Timex Run Poster

Bull Circle 4 this Wednesday, 18 January 2012

Sunday, 15 January 2012  |  News + Promos

See you this coming Wednesday for our 4th Bull Session!

BULL SESSION 4: THE DOCTORS ARE IN!
Experts discuss hydration, proper biomechanics, and injury prevention in preparation for the marathon.

Date: 18 January 2012, Wednesday
Time:
– Assembly at 6:30 PM
– Talk starts at 7:00 PM
Venue: 5/F Top Shelf, Fully Booked, Bonifacio High Street
Speakers:
– Dr. George Canlas, orthopedic surgeon, sports medicine doctor, and expert on hydration for Gatorade will discuss proper hydration for the marathon
– Dr. Randy Molo will talk about foot biomechanics and injury prevention
– TBR Dream Alumni Reylynne dela Paz will share her experience on running TBR Dream Marathon 2010 and how far she’s gone. Reylynne is now training for Bataan Death March.

4BULLCIRCLE

Product Review: SPIbelt and SPIband Wrist and Ankle Pocket

Saturday, 14 January 2012  |  Gear + Gadgets

If I could choose my favorite running gadgets for 2011, these two would definitely be in the top five: the SPIbelt and the SPIband Wrist and Ankle Pocket.

The SPIbelt is a sleek, expandable, secure pouch that does not bounce at all.  Key word: expandable.  It can hold a smartphone, camera, keys, energy gels, and other small personal items.  It is worn like a race belt or hydration belt slightly below the waist and can be used during training or racing and other activities aside from running.  It fits waist sizes 24” to 40”.

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– Original SPIbelt black with blue zipper –

The SPIband Wrist and Ankle Pocket is slipped over the wrist or ankle for a convenient way to carry your cash, keys, I.D., credit cards, gels, chapsticks, tissue, and so much more in a secure and fashionable way.  No zippers, snaps, or clasps.  It features a dual-fold design made of soft yet durable materials to provide the ideal accessory for exercise, travel or general everday use.

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– SPIband Wrist and Ankle Pocket –

TBR REVIEW

Last last year, I was fortunate enough to be given samples for road testing.  I already had my own SPIbelt which I purchased in 2010 abroad, but I was astounded to see the SPIband, a nifty product which made me scratch my head in deep regret to say: “Why didn’t I think of that?!”  I road tested both products during my long runs and since both passed with flying colors (with bonus non-stop chatter to my friends about how simple yet amazing that SPIband idea was), I subsequently used both products at the California International Marathon.

During training in Manila, I could conveniently carry my Blackberry with Otterbox casing, plus a gel, tissue, and cash in the SPIbelt.  My Canon S100 with its case could fit in there too.  Sometimes, for shorter runs, I would leave the SPIbelt at home and only use the SPIband on my wrist to hold my car keys and emergency cash. This was certainly more convenient than stashing it in my pocket where it would often bounce.

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– SPIbelt with my Blackberry in Otterbox case. Still enough room for probably 2 Hammer Gels in there –

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– SPIbelt holding my bigger and bulkier Canon Powershot A100. It can easily fit my Canon S100 which I now prefer to carry for runs –

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– Can you guess what else this nifty SPIbelt could hold?… –

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– Yes, even Li’l Miss Bull Runner’s stuffed poodle! Hey, you’ll never know when you’ll need some cuddling during a marathon! –

During the marathon, in the SPIbelt, I was able to fit three Hammer Gels, tissue (hey, it was so cold there!), and cash.  In the SPIband, I decided to insert those that I needed quick access to while on the run: chapsticks (due to the cold again), more tissue, plus one more Hammer Gel.

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– SPIband with a Hammer Gel in it. There’s still room on the other side for another gel, car keys, or other items –

Put simply, don’t be deceived by these tiny pouches.  They sure can carry a ton of essential running items. I heard it can also hold essential medical items such as asthma inhalers, insulin pumps, and other items for those with medical needs.

Another thing I loved about them?  They don’t bounce, move up and down, or slide sideways.  Now, I own quite a number of belts: Nathan, Amphipod and Fuel Belt for hydration, Ultimate Direction and Nathan for pouches only, and a number of local brands to hold race bibs only.  I would say that the belt of SPIbelt is the best.  It just doesn’t move AT ALL.  It just fits me snugly and comfortably.  In fact, during my marathon, I would sometimes forget I was wearing a belt. Oh, by the way, if you just add race toggles, then this SPIbelt can hold your race belt too.

I also liked the fact that it comes in various colors. In 2010, I purchased the black/yellow belt as proof of my unconditional devotion to Lance and Livestrong (okay, fine, call it obsession).  This time, I got the blue/black SPIbelt with matching Wrist Pocket, which I absolutely loved because they matched my Kwicky Blade Light. There’s a wide variety of colors to choose from to match every runners’ personality or crazed love affair with a sports celebrity and his advocacy.

Lastly, the SPIblet and SPIband are both washable. I washed mine myself abroad, but you’re also allowed to machine wash on cold and hang to dry.

The only downside to SPIbelt is the fact that, if you’re planning to carry a hydration belt, then it would be much too inconvenient to wear two belts.  You gotta choose one and usually hydration will win.  So, I would say the SPIbelt is more for short runs where you won’t need hydration or longer runs where hydration will be adequately provided.

SUMMARY

PROS
– Expandable pouch can accommodate a lot of essentials for a run
– Snug and comfortable fit of the belt, doesn’t bounce nor move
– Comes in various colors
– Also has water resistant and waterproof models
– Can hold your race bib if you get race toggles (sold by the same distributor)
– Washable

CONS
– Only for runs where one won’t need to carry hydration

VERDICT
I highly recommend both the SPIbelt and SPIband. Get one for yourself and another one as a gift to your favorite running friend.

Water Resistant SPIbelt is P1,190.

For other inquiries and products, please see below.

WHERE TO PURCHASE

For now, SPIbelt products can be purchased at:

Splash Underwater Imaging, Inc
Level B, Store # 2003 Shoppesville Arcade
email: sales@splashuwimaging.com
phone: +632 7249803

Visit SPIbelt Philippines website HERE for more details and other products.