Archive for June, 2012

Last month, I chose to race Tri United 2 on July 1 (next week) instead of 5i50 held yesterday, but that didn’t mean I couldn’t join in on the fun…at least in the water!

Jun and I decided to swim the 5i50 course at Subic as part of our training for Tri United 2.  We arrived in Subic’s All Hands Beach at 2PM to view seemingly calm and still water.  Looked good to me!

– A portion of the 5i50 swim course –

– Race participants checking out the course. One guy yelled: “Parang nasa washing machine!” –

Jun and I jumped in and, almost immediately, I wondered what the hell I was doing there. The waves were pushing me back and forth. We tried our best to swim in choppy water just as the other swimmers were doing. After one loop, the newbie swimmer in me declared that training was done. I had enough “fun” for one day (and swallowed enough sea water to provide my body with sodium until Ironman 70.3!)

– Jun and I –

I heard the water during the actual race was much calmer since it was the morning.  As for me, my mission was accomplished. My goal was to allow myself to swim in turbulent water in preparation for the worst case scenario in a race.  Oh yeah, this scared me to death alright!

– with Tina and Patty, my bike skills classmates with Coach Norman Pascual –

– Nice bumping into no less than Carlos, the guy behind the awesome site swimbikerun.ph –

We decided to drop by the 5i50 race briefing to wish our friends the best of luck and a safe race.  Everything from the set up, the sponsors’ booths, and briefing were impressive. I had a tinge of regret about not joining this race, then after a split second, I came to my senses, heaved a sigh of relief, and rejoiced in the fact that I still had 7 days of training before my big race. Phew!

– Spotted Secondwind-Sun Team Benny, Jay, and Lods –

– Ricky Pena of Sun and his wife Rory and my teammates Pot and Ed Inocentes –

Congratulations to all the finishers of 5i50!

Gatorade Presents: Driven – short video-documentaries about the lives, training, and challenges of athletes from different sports in their quest for achievement and glory.

Here’s the first video featuring multi-awarded triathlete Doray Ellis. Wish I was as fast on the bike and as fearless vs jellyfish as she is!

GATORADE CONTEST

WHAT CAN YOU WIN?
I’ll be choosing five (5) winners who will each win a Gatorade Kit containing Gatorade towel, Gatorade water bottle and 1 case of Gatorade

HOW CAN YOU WIN?

1. Post the correct answer to the question in the poster above.
2. Deadline for submission is June 28, 2012, 11:59 PM
3. All posts with correct answers will be eligible for a raffle to be conducted by TBR via random.org
4. Five (5) winners will be chosen.  Each winner will win one (1) Gatorade Kit containing Gatorade towel, Gatorade water bottle and 1 case of Gatorade
5. Only one entry per runner. Submission of more than one entry leads to disqualification.
6. Winners will be announced on this post as an update and will be notified via email on how to claim the prize.

May the best runners win!

UPDATE: Congratulations to our 5 winners:
1) Salvador
2) Lee Ian Magpantay
3) Maria De Jesus
4) howell
5) Mark Terrado

Please expect an email from me regarding claiming of your prize! Thanks to everyone for joining!

Chris Sports gives us another reason to head to Subic…

Lucky is the runner that doesn’t have to deal with any injuries. At one time or another, most runners will be faced with an injury; it’s just part of life as a runner. One learns how to manage it and prevent any major problems to allow us to continue doing the sport we love.

One of the most common running injuries is Illiotibial Band Syndrome or ITBS. Here’s a definition from about.com:

Iliotibial band syndrome, or ITBS, is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee joint.

I first felt the symptoms of ITBS in late 2008. Completely unaware of what I should’ve been doing to appease my angry, tight muscles, I proceeded to run as fast and often as I could. What happened? ITBS went on full attack during my half marathon in Standard Chartered Singapore Half Marathon. At Km 19—yes, just 2 km shy of the finish, my left knee locked and refused to bend. I wobbled like Erap to a slow and excruciating finish.

– Standard Chartered Singapore Marathon 2008. Pain pain pain –

It happened again in New York City Marathon 2010. Dormant for over a year, ITBS decided to unleash an all out war against me during the race that I spent 4 months preparing for. You really just wanna strangle this annoying injury if you could.

ITBS is nasty and evil. And, I must admit, it’s a lot more stubborn then I am. Left unmanaged, it will worsen until you reach the point when every step is so excruciating you won’t be able to run. BUT, if you learn how to manage ITBS as soon as you feel tightness in the ITB or soreness in the knee, then you can enjoy your runs with little worry.

Here’s what I do whenever I feel any symptoms of ITBS arising. It’s based on years of personal experience dealing with ITBS, but I’m no doctor so this should not replace a consultation with an expert.

1. Wear compression tights. This is the first thing I do when I feel even the slightest symptoms of ITBS returning. During every run, no matter how hot it is out there, I wear my compression tights. I use 2XU because it’s light, comfortable, and flexible (not as stiff as other brands). During cooler months, I use CW-X, which is a bit thicker than 2XU, but has a special model to address ITBS.  I believe there’s a newer model of CW-X tights that are lighter.  I  hope Runnr brings it in soon.

2. Change shoes. It used to be that once I found the perfect pair for my feet, I would use that shoe for every single run. I felt safe in them. But, Hector Yuzon of SecondWind advised me to regularly change shoes. When I feel the slightest soreness on my knee or tightness on the ITB, I modify something in my footwear, be it a change of shoes, replacing of insoles, or putting them back on or removing them.

3. Foam roll. To ease the tight ITB muscles, I foam roll three to four times a day for 10 minutes. Roll on those tight muscles gingerly. You’ll feel the nodules fighting it out and it can be quite painful, but you gotta do what you gotta do to run again. I got my foam roller at Chris Sports for around P1,000, but I think most sports stores will have them. I also once used a PVC pipe and wrapped a yoga mat around it. If you’re on a budget, this works well too.  Click HERE to read my old post on Foam Rollers.

4. Tiger Tail. On top of the foam roller (I know I can be quite obsessive about battling ITBS), I use the tiger tail right after I run or while I’m watching TV. Just roll over the tight areas of your leg. While you’re at it, roll over the calves, quads, and hamstrings too. Tiger Tail is available in Chris Sports for around P1000.  Click HERE to read my old post about Tiger Tail.

5. Deep tissue massage and therapy. Even if you foam roll and tiger tail, there’s nothing like a physical therapist’s expert strokes to remove those nodules. I visit Peak Form Sports Recovery Center (formerly Riovana Sports Recovery Center) at the 2nd floor of Riovana for a session of ultrasound, laser, deep tissue massage, stretching and finally cryo therapy at least once a week until the ITBS is gone. This center is owned by ortho-surgeon Dr. Gary Eufemio and Coach Jim Saret so you know you’re well taken care of.  Click HERE to read about it and for contact info.

6. Stretch. You should be doing this even if you don’t have any ITBS. Always stretch AFTER a run. For the ITBS, my favorite stretch is this: I stand with my left leg over the right leg.  I stretch my left arm over my head reaching over to the right side.  You’ll feel the stretch up to the hip.  Do it again on the other side.  I do this after every run.  And, I also do it at home as often as I can. Click HERE for a visual.

7. Strength training. ITBS is caused my a muscle imbalance. Your ITB is tight because your VMO (inner thigh muscles) aren’t strong enough. So, with every step during a run, there’s an imbalance. You must strengthen the VMO to correct this. You can head to the gym and do some hip abductor exercises. Or you can purchase therabands and do the work at home.

8. Dry needling. This is my last resort if, after 2 weeks doing nos. 1 to 6, the ITB is still not budging. This is still a pretty controversial form of therapy; some say it works, some say it doesn’t.  For me, it provided immediate relief from the tightness.  I go to Dr. George Canlas’ clinic at Moro Lorenzo Sports Center in Ateneo. You’ll have to get a consult with him and ask if he would recommend dry needling for your case. Aspi is my go-to dry needling guy here.  Click HERE to read my old article on Dry Needling.

With dry needling, the therapist pops a large needle directly into the tight muscles in your leg. You’ll feel like you’re being electrocuted; sometimes you’ll cringe and even cry because of the pain. It’s painful. (They say it makes PBA players cry!) Your muscles will be sore the following day. But, it can definitely rid all the tightness without the slow and painful strokes of a massage. The downside? The relief is temporary. Once you run again, the tightness will return.

So, guys and girls, that’s what I do to fight ITBS. Once you get ITBS, the battle doesn’t really end. Every time you up your mileage or train for a marathon, the symptoms reappear (well, at least for unlucky flatfooted me.) As a runner, you learn how to manage an injury wisely and keep it from preventing you to run. You gotta teach those injuries who’s boss!

Event: Run United 2
Date: 17 June 2012
Venue: SM Mall of Asia/ Bonifacio Global City
Race Organizer: Runrio

TBR Rating:

Run United events are one of the most highly anticipated events of the year. It is always expected to draw large crowds and yesterday’s race, Run United 2, despite the onslaught of Typhoon Butchoy, was no exception. Over 14,000 runners gathered at SM Mall of Asia for the 3k, 5k, and 10k events and at Bonifacio High Street for 21k. The half marathon event alone could have been a race in itself with over 5,000 runners participating and subsequently released in various waves to control the traffic.

The organization of the race was almost flawless, as expected from Runrio events. Considering that the organizers struggled with the challenges of the pouring rain, the race went on with the safety and comfort of runners prioritized.

The 21k race course starting at Bonifacio Global City and ending in SM Mall of Asia was unique and fun. While it could’ve been a logistical problem for some runners, organizers provided shuttles for the runners thus making the minor hassles insignificant if only to run a more interesting course.

Hydration was overflowing; water was cold while Powerade was provided (it could’ve been colder though and, sorry, but Gatorade just really tastes a lot better for me.) Bananas and sponges were also provided in several stations. Medical aid was offered at various stations. Considering the number of runners, the traffic was controlled and release of runners, done in waves, was a practical move. Marshals efficiently manned intersections, especially when vehicles were honking or worse, attempting to break through the course. Kilometer markers were accurate, but there were a number of missing kilometer markers by the end of the 21k. I was told these were pulled out due to the strong winds.

Turns out that the weather was a blessing in disguise. The strong rains weakened, and later on, completely dissipated to provide runners with a cool and windy run and an enjoyable post-race atmosphere with live bands and activities prepared by Unilab Active Health.

Congrats again to Unilab Active Health and Runrio, two companies that pull out all the stops to provide runners with a great event! See you at Run United 3.

———————-

I was supposed to race the 21k at Run United 2, but since I was just recovering from my week-long bout with intestinal flu and I biked my longest ever ride the day before, I thought I’d just run at a good effort and enjoy the half marathon.

Wow, the weather was perfect! Ton and I arrived at the assembly area to find over 5,000 runners braving the rain. When the race started, it was just a slight drizzle; just enough to keep you cool without soaking those shoes and causing blisters!

Almost everyone in running were there. Most of us were catching up and chatting that, before we knew it, we were at the last wave (actually at the very end) of the 21k runners. Soon, we were off. Ton and I ran together at an easy pace.

By 8k, at Buendia, we decided to part ways. I turned my iPod on and enjoyed every minute of the run. I can honestly tell you that time flew from then on. I lost myself in the rhythm of my footsteps, enjoyed the breeze at Roxas Boulevard, and savored every moment I was out there. I didn’t push too hard but neither did I take it too slow. It was just right. Just perfect, in fact.

– Wore my old Nike Frees for the first time in a 21k! Loved it. Photo courtesy of Jobert de la Victoria –

I didn’t even get my time when I ended. I must’ve gotten in at around 2:15 to 2:20. Who really cared? What mattered was that it was so much fun!

– Posing with the medal but really just thinking about breakfast. Photo courtesy of Tina Zamora –