- Soaked after Jurassic Park ride. Will this count for my swim today? -

- We’re having a great time. First time of the kids here. Last time the hubby and I were here was when we ran Standard Chartered Singapore Marathon in 2009. I had not so fond memories of the marathon passing by East Coast Park earlier this morning! -

There’s a place for me here in Sentosa…

We’re having a great time, but training doesn’t stop while I’m here. I plan to run and swim tomorrow.

Coach Andy had me do extra workouts before leaving Manila. For example, he had me bike for three consecutive days: Tuesday, Wednesday, and Thursday.

Oooh, wait, gotta tell you about Thursday. Coach Andy called it the “CBW”. I innocently asked what the three initials meant thinking it was some technical term in biking. Ya know, like Yasso 800 or Tempo run. My knees buckled when I later learned that CBW stands for: “Character Building Workout.” YIKES.  After two hours on the bike trainer grunting and groveling staring down at a pool of sweat by my feet as if I had dunked myself with a bucket of water, I sure felt like, um, a woman of character.

Andy also had me swim twice and, not surprisingly, I ended both sessions feeling like I had walked a marathon using my arms and hands!  I only ran once the past week and that was after a bike ride. Andy must know me well because he saved the best (and my favorite workout) for last…and for this trip!

Like I always say, I love traveling. And, I love running even more. To combine both of my passions always makes me insanely happy. So, for tomorrow, my program requires me to run 15k around Sentosa. The pace? As commanded by the Coach, he says: “Run like you stole something.” He’s hilarious isn’t he?  He makes me want to laugh and cry every time he sends me his program for the week!

Anyway, robber pace or not, humid or cool, tired or well-rested, I’m looking forward to running around Sentosa tomorrow, then jumping into the pool for a swim.  Hey, a vacation just isn’t complete with some sort of training, right?

Enjoy the weekend guys. I surely will!

The clinic started with a talk on duathlons by my triathlon coach, Andy Leuterio, a brief talk on bikes by owner of Dan’s Bike Shop and Specialized distributor, Joey Ramirez, and, lastly, an introduction to bike fitting by Edmund Mangaser of All Terra.

- Coach Andy Leuterio -

– with Joey Ramirez of Dan’s Bike Shop -

- with Edmund Mangaser, Coach Andy, and my bf, the Shiv, during the talk on bike fit. Photo courtesy of Total Fitness -

After the informative talks, the workout began. It was a—get this—bike-run-bike-run-bike session. Phew!  It was tough. (Big mistake for running an 8k tempo that morning.)

There was a lot of grunting and groaning from all 30 participants, including myself. A wonderfully intense workout that left me soaked in sweat yet happy.

- Fitness First Team -

– with other participants of the Duathlon Clinic -

- Claiming my raffle prize with Zinnia, Tin of Runnr, and Coach Andy. Thanks Runnr! -

Tomorrow is the big day: Tri United 1 at Laiya, Batangas. It feels like my first triathlon since I’ve really only done two mini sprints way back in 2008 and 2009.

Oh God, this is the first time I’m joining a triathlon in open water, first time I’m going out of town for a triathlon, and the first time I’m going to swim and bike for what seems like such a long distance! Last year, I would never have dreamed of swimming and biking this much!

If you sense the panic in my voice, please take pity on me and, should you have a short recess from solving the more weighty problems of the world, perhaps you could accede to one or more of my humble requests:

1. Please don’t let any sea creatures sting me — be it jellyfish or sea ticks. It will be quite difficult for me to employ my own TBR swim-scratch-gasp-swim(R) technique during a race.
2. Please help me make sure I prepare everything properly in the transition area. You know how often I’ve forgotten underwear, toiletries, or even my own surname after receiving epidural for two kids. Just this once, help me leave nothing behind.
3. Keep me and all other participants safe during the bike ride. Yes, needless to say, you may also keep them safe from me and my not-so-perfect biking skills.
4. Guide me as I attempt to drink from the bottle during the ride. I know, I know, you only help those who’ve helped themselves. Promise, I’ve practiced this the past couple of weeks, but I’ve come to the sad conclusion that I must’ve been absent when you blessed humanity with balance and maneuvering skills.
5. Please spare me from any technical difficulties on the bike. I’ve watched so many youtube videos on “how to change a flat tire” but unless my repair kit has a magical caucasian genie triathlete that pops out and does everything for me, I don’t think I’m ready to change it myself yet. I promise to learn before Ironman 70.3.
6. Brick? Oh boy, I didn’t have any brick training during my past 3 weeks of mishmash triathlon training. Please Lord, don’t make me wobble like a duck when I hop out of the bike and attempt to run.
7. Allow me to have a strong and safe run since, this time, it comes after a 1km swim and 30km bike ride. You know I haven’t done anything like this in my entire life, so send some angels to make things a bit easier. If they’re busy doing some good in the world, then second or third or fourth wind would be much appreciated if and when I tire out.
8. Last but not the least, please let me have fun even if none of the prayers above are answered. Remind me that the first race is always about enjoying the experience. I can worry about time and a better performance at the next race, right?

Yours Truly,

The-Bull-Runner-Who-Is-Going-Nuts-Thinking-About-The-Swim-&-Bike-Tomorrow

For P200 per head, we got to run the trails with a runner guide, Julie.  We covered 13km for over 2 hours.

NOTE:
- La Mesa Ecopark requires a guide to run with you. No guide, no entry.
- For our guide, we contacted Mang Abe 0916-693-3981.
- Minimum fee is P1,000 to be divided among your group.

- Showing up on this easy holiday Thursday morning were Hec and Mayen of Secondwind, myself, Carl, Neville, Lit, Ton, Jun, Miriam and Angel. -

Here’s a video made by Hector of Secondwind…

The La Mesa Ecopark course makes for a nice and easy trail run even for beginners. It’s relatively flat and safe.

– On the right is Julie, our guide who seemed like he was going for a stroll while we were all trying to catch up behind him -

- Ton, Lit, and Jun searching for what I think were “gazelles” in the forest -

– View from the trails -

- We often stopped for walk breaks and photo ops.  I don’t know how many times we affirmed to each other that we made a good decision to run the trails today instead of the road. -

- So much fun! Trail running offers less impact on the knees, more scenic views, a great opportunity to commune with nature, and it’s just a welcome change from the usual concrete roads -

- Mayen and Jun run under a canopy on the tree-lined path -

At 8.5km, we stopped to rest and hydrate at the Bangkalan rest station along with some other mountain bikers.

- Of course, we needed a group pic here! -

– Lots of mountain bikers here too -

Overheard from the bikers’ conversations about our group:
Biker 1: Saan yung mga bike nila?
Biker 2: Anong bike? They ran!
Biker 1: Ha?! Bakit?!!

- Check out the view -

– That’s me with my Nathan Intensity Hydration vest. (P4,990 at ROX) Oh my gawd, I am in love with that hydration belt. I’ll post a gear review soon. -

- Group pic before we headed back to the end of the trail -

I highly recommend La Mesa Ecopark for a nice and easy trail run. It’s accessible, safe, and clean. Entry fee is reasonable especially since, as mentioned on its website, “all revenues generated by La Mesa Ecopark are utilized for the continuous preservation and protection of La Mesa Watershed.” Bathrooms are clean with running water, soap, toilet paper and even a bidette (as Hector mentioned thrice!)

TIPS FOR TRAIL RUNNING (as I learned today):

1) Bring a hydration vest. It’s quite pricey, but definitely worth the investment if you plan to run trails often. Tip I learned from Neville: Get the air out of the water bag. My water was so noisy while running!

2) Bring food or gels. As road runners, we often think 10k will take an hour just like the roads. But, this definitely takes more time on the trails. It took us over 2 hours to cover 13km today. Always bring food to stave off hunger and keep your energy high.

3) Use short strides. Lit mentioned that in Chi Running for trails they remind runners to use small steps. When in doubt if you should take 1 or 2 steps, Lit said you should take 3 steps.

4) Watch your step but enjoy the view. Be careful of each step to avoid injuries, but also glance at the front every now and then to enjoy the scenery.

5) Run in a group or with a guide. Even if the path is marked and the trail is relatively safe, you don’t want to be out there alone. Besides, there’s more fun in numbers.

For more info on La Mesa Ecopark:

Call: (02) 430-4051/ (02) 430-5207/ (02) 430-5207 (telefax)
Sarah – 09062234125
Dong – 09159013772
Email: lamesaecopark@abs-cbn.com
Website: www.lamesaecopark.com

Last February 8, 2012, we had our 5th and last Bull Circle sponsored by SecondWind Running store.

- Full house again at the Home Depot Events Hall in Ortigas across SecondWind Running Store -

Lit Onrubia, Chi running instructor and lead coach for all our Bull Sessions, gave a talk on “The Art of Tapering” to guide the runners on how to use the last few weeks before the marathon wisely.

- Lit reminds marathoners about tapering properly before the big day -

TV host, former swimming olympian, and TBR Dream Marathon alumni, Christine Jacob-Sandejas, inspired our runners with her animated and entertaining account of her journey towards becoming a runner and subsequently a marathoner.

- TBR Dream Alumni Christine Jacob-Sandejas had the crowd captivated with her marathon story -

– Ask all you want. TBR Dream Team, Neville, Lit, and myself along with guests, Christine Jacob-Sandejas, Susan Lafferty, and Mitch Felipe-Mendoza, answered questions from the runners -

The last part of the Bull Circle was a Q&A on “How to Run TBR Dream Marathon,” a no-holds barred Q&A on details of the upcoming race at Nuvali.

- Neville, Christine, myself, Susan, Mitch, and Lit -

Last February 25, 2012, we had our last Bull Session at Nuvali. We started with a brief talk led by head of Gatorade Sports Science Institute, Nino Singco, who created a special TBR DM drinking guide for our marathoners. How cool is that?

- Gatorade talk on hydration for TBR Dream Marathoners -

Then, Jim Lafferty and Lit Onrubia briefly explained the plans for the day: a 3 1/2 hour run through the roads of Nuvali split into 4 run-walk interval groups led by volunteer pacers (thanks guys! You know who you are!) and they were off!

- Pacers Jojo Manalo and Zaldy Santillan brief their group -

- TBR DM runners running before sunrise at NUVALI. Photo courtesy of J-Cip Lim -

– Runner bonding! Photo courtesy of Merl Magtangob/ Spongebob Runner -

It was hot and challenging, but the runners braved the hills and the heat to finish their last long run before marathon day on March 18.  Woohoo!  What can I say? This batch of TBR Dream Marathoners is one committed and determined group!  Looking forward to see each runner cross the finish line in a couple of weeks!

- We filled the entire back of Solenad. Looked like a mini BHS, really! -

- Jim with our TBR DM runners -

- with my teammates Bic who’s pacing Adel at TBR DM for his first marathon -

– Group pics after the run! -

– Mission accomplished. Time for rest and recovery. -

You either love tempo runs or you hate ‘em. Of course, you could be like me: love them to death before or after the run because you know they do wonders for your speed and strength, but whine and yell and scream (in your mind because God knows you don’t have the energy to even open your mouth and let out a yelp) during every single minute of that run when you feel like your lungs are bursting out of your chest and your knees are about to dislodge from their sockets.

From May to December of 2011, I didn’t have any tempo runs, or any speedwork for that matter, because of my injury. But, when January 2012 hit, and I felt like my foot was ready for some speed, I let out a loud cheer (all alone in the shower that’s why you didn’t hear it): “I can do tempo runs now!” then wiped the sweat out of my forehead as I dwelled on the hardships to come.

Aaah, tempo runs. I love them to death, but here are 10 things that I never ever could say while I’m running my tempos (usually with good friend Alvin in Bonifacio High Street):

1) So, how’s life?
Tempo runs are not for long and winding stories.

2) Hey, is that our good friend at Starbucks?
Tempo runs do not allow for any sight seeing. You’re like a horse with side-blinders on.

3) Wow, look at the stars!
Tempo runs do not allow for sight seeing. And, don’t be an idiot, watch your step!

4) Check out those fireflies!
Aaaagain, tempo runs do not allow for any sight seeing. Good friend Alvin used to point out an area in BGC with fireflies and I would squint in an attempt to see them but this would all seem like a blur. You wanna see fireflies? Save that leisurely stroll for Valentine’s!

5) Can we run through McKinley Hill?
No, don’t try killer hills at such a fast pace! Go for your hill training some other day.

6) How do I look in my bright pink compression socks?
Who cares how you look? A tempo run is serious business. It’s all about performance, not fashion. But, hey, I like those socks. Got a pair myself!

7) Where’s my water?
Uh oh, you should’ve had it in hand. Otherwise, don’t even mention it because you’ll have to run for hydration at the same speed and that is just plain exhausting.

8 ) I think I’ll lift weights later.
Skip it. Just eat and go to sleep after.

9) Oooh, I love running this fast!
I can only say this ALWAYS after the fact!

10) I’m feeling strong? Can we run 5 kilometers more?
If you ask for this, that means you didn’t run fast enough.  OR you’re just plain insane.

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

– 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.)

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

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.

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!

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.

- 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.

- 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…

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!

- Wall balls -

– Push ups -

- 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!

- 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.***

I dropped by the new b+b Studio in Infinity Tower conveniently located in Bonifacio Global City. Awesome studio with an amazing view of the city.

- Pilates equipment -

- Redcord area -

The only thing I knew about Redcord was that it’s a fusion of suspension training (think TRX) and Pilates. As a fan of TRX before and being a big believer in the benefits of Pilates especially for runners, I was very excited (and nervous) to give this a try.

During the session, I asked Mitch all about Redcord:

WHAT IS REDCORD?
Redcord is a suspension training system that uses body weight as resistance and exercises multiple muscle groups and the nervous system to produce the most optimal neuromuscular challenge and experience.

BENEFITS OF REDCORD FOR RUNNERS:
- improves balance
- challenges coordination by syncing the nerves and muscles in multiplanes
- improves full body strength by optimizing muscle activation
- educates the athlete thru body awareness-proprioception
- increases flexibility
- improves stability thru core control

- This is me after my Redcord Session. Thanks to Mitch for the intro session -

For my first session, I was just familiarizing myself with the use of the cords. It wasn’t entirely new to me since I’ve used suspension training in the past, but there were certainly some exercises that I’ve never done before. We worked on both my arms and legs being extra careful with my foot which is still recovering from my marathons. It’s wonderful that there’s a wide variety of options for each exercise to make it easier or harder for each person.

While most of the exercises use body weight and tension to build strength, the reps still made it very tiring. I liked the fact that with each exercise, you could also feel a stretch in some muscles, something that all of us runners need. We also used the Bozu for balance and some hand weights for the upper body after the Redcord sessions.

Mitch took it easy on me for my trial session. She said the first session is always an assessment of a Client’s strengths and weaknesses. By the second session, the instructor can customize your program according to your needs. I’m definitely be back for more (and harder workouts…gulp!) in the coming weeks!

WHERE CAN YOU TRY RED CORD:
b+b studio
- 11th Fl., Infinity Tower, 26th St., Bonifacio Global City, +639178653878/+6324786691
- Gr. Fl., Bonifacio Technology Center, 31st St. corner 2nd Ave., Bonifacio Global City, +639178992639/+6328151009

AVAILABLE PROGRAMS AT b+b STUDIO:
1) Redcord Personal Training Session
2) Redcord Duo & Small Group Training
- Redcord Fitcore
- Redcord Full-body Conditioning
- Redcord Burn
- Redcord Athletic

Last week, I tried Red Cord with Mitch Felipe (I’ll write about it soon).  This coming Friday, I’ve scheduled a trial session with my friend Miggy Dy-Buncio who co-owns CrossFit Manila and is a certified CrossFit trainer himself. Oh, and he runs too!

According to CrossFit Manila’s website, the CrossFit program is “a combination of high intensity and constantly varied exercises, which means you’ll never repeat a workout. Exercises range from gymnastics, Olympic weightlifting, track and field, kettlebell training and other sports. Most workouts resemble circuit training and are finished in less than 30 minutes.”

30 minutes?! How cool is that?

I asked Miggy to accommodate 10 more TBR readers to our CrossFit trial this week. Come and join us! It will be fun!

EVENT: Free CrossFit trial
DATE: Friday, Jan. 13, 2012
TIME: 12:30 to 1:00 PM
PLACE: CrossFit, Army Gymnasium, Bayani Road cor. Lawton Ave.

If you are interested, please comment below with these words: I WANT TO TRY CROSSFIT. First 10 readers will join me and my friends for a free trial session. Let’s do this!

For more info on CrossFit, click HERE to visit their website.

UPDATE: To the first 10 commenters below, see you on Friday!  To those who didn’t make it, so sorry! Hope you can try CrossFit anyway in the future.

1 Sherrie Torres
2 Toel
3 odie
4 Yas
5 Dex
6 Wilbert
7 Joseph
8 Rosalia Castro
9 Jo
10 Nina