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.

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.***

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: 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.

——————————————————-

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.

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”.

- 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.

- 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.

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

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

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

– 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.

- 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.

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

Picking up on the Department of Tourism’s new (and oh-so controversial) slogan for the country: It’s More Fun in the Philippines, which I, by the way, actually like because it’s simple and true (so Pinoy diba?!), I came up with 10 reasons why it truly is more fun to run in our beloved country…

- Yup, it’s more fun to run in the Philippines! -

1 – Pinoy runners talk, jump, tease, sing, dance, skip, hop, and last but not the least, laugh while they’re running.  Heck, we can do that while we’re racing!  Ever run in races abroad where runners barely speak and there’s nothing to hear but feet stomping on the ground?  Nope, not in the Philippines.  We like our runs peppered with lots of chitchat and chismis.

2 – We smile a lot. See us grin from ear to ear before we run in the wee hours of the morning even when our eyes are shut, during a run while we’re being overtaken by a dozen others, and most especially after the run while our photos are being taken.  Oh yes, we Pinoys will always have our cameras on hand for photo ops and immediate uploading to Facebook!

3 – We have huge races almost every weekend.  There’s no dull Sunday morning in Bonifaco Global City alone.  Even other first world countries ain’t got what we got.  Running is alive and kicking here!

4 – Lots of areas to run where we don’t have to worry about traffic, pollution, or security.  Some of us are lucky to run in exclusive villages, while others train in U.P., Bonifacio Global City or down South in NUVALI.  And, let’s not forget our provinces where running is growing as well: Cebu, Davao, Bacolod, Cagayan de Oro and more!

5 – If you do find yourself running on congested roads amidst pollution and smog almost getting sideswiped by buses and jeepneys, most of the Pinoy runners, will most likely be unfazed and will tag this as “a great adventure” that must be done again. (Okay, fine, “most” not all.)

6 – Trail running and Ultra Marathoning is growing and getting more exciting.  As a runner, you’ll have more reasons (or excuses to your boss and husband/wife) to travel to the provinces and explore the country literally on foot!

7 – We can run alongside celebs like Coach Rio, Piolo, Iza Calzado, and Karylle and pretend that, uhm, no, no, we’re not starstruck at all. What’s with the stupid grin, sweaty palms, and wobbly knees? Oh, nothing!  Just due to over excitement from the race.

8 – Tessa Prieto-Valdez and her tutus. Pure entertainment during a run.

9 – Polo Tri.  Where else can you spot a dozen or so fit and cute guys in white trisuits?  Too bad they’re fast. You only have a minute or two to ogle.  (Disclaimer:  This note does not represent TBR’s personal opinions and views.  Being a married woman, she only states as fact what she has observed from female runners in the community.  In short, she only has eyes for her husband…even if he refuses to wear a white trisuit.)

10 – Post-run meal of tapsilog.  Need I say more?

I know I missed a lot more reasons. Feel free to add below!

- Arland is the cover of TBR Magazine – Nov/Dec 2011. Get your free copies! -

For those of you who don’t know, Arland is the Philippine elite champion of the Ironman 70.3 2011 and a 12-time Ironman finisher. He qualified for Boston Marathon in 2011 with a time of 2:52.

Before our run, I asked Arland to take it easy on me.  I was still recovering from New York Marathon and was set to run California Int’l Marathonin a week’s time.  He obliged and nonchalantly replied that he just finished Ironman Arizona last November 20. He set a new Philippine IM record with a time of 9:44:30.  His marathon time at Ironman Arizona?  Oh, just 3 hours and 19 minutes for his 42km.  That’s right after the swim and bike, guys!

I thought I was the only one crazy for setting myself up for multiple races, but I learned that Arland was set to do Timex 226 Iron distance triathlon on December 3, just a day before my CIM.  So, he agreed to run easy with me around Alabang Country Club.  Of course, “easy” is relative; it was definitely easy for me, but it was probably a walk in the park for him.

- Quick lesson on form and technique from Arland -

After our brief run, he shared with me some techniques he practices in his runs and as a Newton brand ambassador.  Here are a few things I learned that day:

• For proper form, pull up the knee and land on your midfoot.
• Do not overstride. Your foot should not go beyond your shoulders.
• Instead of focusing on your pace, focus on cadence.  Cadence is the number of steps you take per minute. Aim for 90.  Arland shared that, in a race, he checks his cadence and not his pace.  He advised me to change my window display on my Garmin.
• To increase speed, your stride increases.  Your leg stretches backward, knee goes higher.  Again, do not overstride.
• Use your core for power. Arms remain relaxed.

My hotel, which was booked with runners of all shapes and sizes, hired a bus that would conveniently take us to Folsom at 5:15 am. Race start was 7:00 am.

- All wrapped up on the bus -

When I stepped out of the bus, I thought I died and went to the North Pole; it was freaking cold. There was no wind (thank-you-Lord!), but with temperature at the low 30s, my Sheddable Shell (tear away wind breaker purchased at NYCM for $10) with a throwaway long sleeve top plus fleece jacket couldn’t keep me warm! I was uncomfortable and I wanted to hide out in the bus until the gun was fired. But, I had to make a quick run for the portalet, check in my bag, and warm up.

- Runners kept warm with throwaways and trash bags -

- A wall of portalets. CIM has 1 portalet for every 26 runners. Pretty cool but there were still lines before the race start -

- Streets were filled with runners scrambling for last minute race preps -

I waited in the cold for less than 15 minutes, then headed off to the assembly area for race start.

- Just a few minutes before race start. Starting line is right behind me  -

THE START

CIM is a relatively small race with 8,000 runners registered. (Post-race results show that only 5,300 showed up and finished). The start isn’t crowded at all and makes for a pleasant experience. Most runners look experienced—slender, fit, and well-geared for the marathon.

Pace teams stood out with their black flags and pace times. The leaders for each pace team were friendly and experienced and would later give practical tips along the run. For newbies targeting a specific time, this type of system would help give them maintain pace. But, in this race, most runners who joined probably hoped to get that extra nudge to achieve their Boston qualifying time. This was one serious crowd of fast runners.

There was no major fanfare except for the Star Spangled Banner being sung. A few seconds after, we were off.

STEADY DOES IT

We ran through the small and peaceful residential neighborhood of Folsom. The sun was out, the run was slowly increasing our body temperature, and the sounds of our footsteps hitting the pavement was almost tranquilizing. We ran an easy downhill then up a minor ascent which warmed us up even more. There were locals—some in their pajamas—who stepped out of their homes early that morning to give us high fives and cheer us on.

The run was steady, but my legs still felt like lead due to the cool weather. My jacket and gloves were still on (I kept the gloves on until the race ended. Yes, that’s how cold it was!) yet I wasn’t breaking a sweat, literally. At one time, I bumped into good friend Lit and we agreed that our legs still weren’t fully warmed up, my nose was runny, and my lips were chapping. Offering him my chapsticks, I yelled: “Do you want my shlapsphtick?” Man, even my mouth was frozen!

I felt fully warmed up at around Km 8 to 10. And, when that happened, I suddenly felt like a well-oiled machine ready to keep on running. I put one foot in front of the other and never looked back. At Km 13, I turned my ipod on and gained extra strength (and inspiration) from my playlist. (Special thanks go out to Adele and Maroon 5.)

When they said CIM is a net downhill course, I feared it was downhill all the way which was no good for a marathon; it would tire our legs to be running the same way the entire time. Fortunately, this course offered gentle rolling hills. There were slight ascents, none harder than our very own Buendia Flyover killer, and the descents were gentle and easy on the knees. The roads were traffic-free, secure, and wide for most of the way. Race organizers did a good job in setting up this race. Truly the best course I have ever run for a marathon.

- All smiles! Gloves were off only after the potty break! haha -

LESSONS LEARNED

How many times have you heard runners say: “Running is a metaphor for life”? Well, marathons are much like life too. As you go along, you learn from your mistakes and successes, pick up a thing or two from those who know better, practice, practice, practice, and, when judgement day comes, you hope to be the better, stronger person you are shaped by your past.

- Fun and fast course! -

In this marathon, I practiced two key things that helped me finish the race:

1. RUN CONSERVATIVE IN THE FIRST HALF. I’ve heard and read this a hundred times before, but being the bullheaded person that I am, I always failed to practice it. After the big mistake at NYCM last month where lack of training due to my neuroma and an aggressive first half left me drained by Km 21, Lit reminded me to apply this principle again. A day before the race, I promised him I’d try thinking that I had nothing left to lose. I ran a conservative 6:20/km during the first Km 21 and found myself reaching Km 32 feeling great.

2. USE YOUR CORE. The day before I left for San Francisco, I ran with Ironman 70.3 2011 Champ and current TBR Magazine cover, Arland Macasieb. He gave me several tips on the Newton technique of running (I’ll post it here within the week) but what stood out was his advise to use my core, not the arms, to push forward. I practiced this during the race and felt like I could go on and on.

LAST FEW KILOMETERS

Much of CIM is run at Fair Oaks Boulevard at Folsom. I knew we entered Sacramento when the street names became letters and numbers. I spotted the street name: 53rd Street and wanted to delete it from memory.

You see, during the talk at the expo, we were forewarned that we should avoid looking at the street names during the last few kilometers. The race would end at 8th Street and counting down street numbers would only scare us about the distance. Well, it sure rattled me. 53rd street to 8th street. Woah boy, we had a long way to go.

Fortunately, this portion was all flat. And, again, the autumn trees did nothing but inspire me to plod on forward. I focused on taking one strong step at a time. Before I knew it, I was at 20th street, then 15th, and closing in on 8th.

RUNNING ALL THE WAY

Among all 7 marathons I’ve run, this was the first and only marathon that I felt strong until the end. For the first time, I had absolutely no long walking breaks; I actually ran all the way until the end!

I finished at 4:41, my second best marathon time after my Condura 2010 PR of 4:24. This was a whopping 40 minute improvement from my NYC Marathon finish exactly a month ago. With so little training due to my neuroma, I wonder about the possibilities of improved performance now that I’m fully recovered.

I crossed that finish alone overwhelmed with joy and beaming with pride. I wore that medal around my neck and met Pinoy friends for a wonderful picnic of free bagels, cookies, and bananas by the Capitol. A perfect way to end a perfect race.

Remember I said I wouldn’t run a marathon twice except for NYC Marathon which I finished in 2010 and 2011?  Okay, I take it back.  I would love to run CIM again…and again…and again.

- Majestic California State Capitol to greet us at the finish -

- with Nica (4:08 PR), JaneJane (4:09 PR), and Lit (4:38 PR) -

- Pinoy finishers of CIM -

- Fast runners of Team Cebu (Nica, Andrew, and JaneJane) with their relatives -

- Runners relaxing after the run on Capital Park grounds -

- Post marathon chatter is the best -

- Free banana, bagels, cookies, water, and beer for marathoners -

- with Nica at our little picnic as I sipped on my Gatorade recovery drink -

- Walking back to my hotel. Couldn’t stop smiling! -

- Hello Sacramento! -

The entire city of Sacramento—an easy 2-hour drive from San Francisco—is quaint, relaxed, and filled with character. The roads are flat and lined with beautiful autumn trees showing off their leaves in brown and orange hues. The architecture of the houses have an old-fashioned charm and some of the landmarks in the city are majestic and breath-taking, particularly the California State Capitol which was where the finish line of our race was strategically located.

- Organizers set up the finish line at Capitol Park a day before the race -

- CIM traditionally has two separate finish lines for Men and Women -

Before the race, the weather was much too cold for me. Temperature was in their low 40s with the wind—oh boy, the wind!—giving this poor little Pinay runner goosebumps every single time it swept past us. I was optimistic that the weather would improve during race day.

- What a crazy, windy day -

- Outside the convention center -

My hotel was conveniently located just a few blocks away from the Sacramento Convention Center where the race expo was held and, more importantly, near the finish line at Capitol Park. Braving the winds (and thinking this was a good way for me to acclimatize…brrr!), I walked to the convention center to claim my race pack.

The California International Marathon Expo was relatively modest compared to other large-scale international races such as the ING New York City Marathon or even Standard Chartered Singapore Marathon. This expo had a small community feel to it, which was something I looked forward to even for the race itself.

- CIM banner -

- Lots of runners at the expo -

The expo was filled with runners that looked fast and nimble. This was no surprise because CIM is known as one of the fastest courses in the US (even Runner’s World says so in its December 2011 Issue). I couldn’t count how many runners proudly wore their Boston Marathon, New York Marathon, or other popular marathon jackets or shirts. There were quite a number of senior runners who were double my age, but could probably run twice as fast. Gulp. A friend and I joked that we could easily be the last to finish at this marathon even if we broke our personal records!

Good thing I met good friends and fellow Pinoy runners at the expo to make me feel more at ease.  It was Amale Jopson, wife of Ironman champ Noy Jopson, who convinced me to register for CIM.  Way back in February, Amale persuaded me to abandon plans to run Macau Marathon and go for Sacramento instead.  She said it was one of the fastest courses and we could come together, no husband, no kids, just a short trip for some serious racing.  I signed up that same week!  (Thank you Amale for recommending such a great race! Amale finished at an amazing 3:46. Congratulations!)

- Jane-Jane, Veronica, Lit, Amale and Andrew of Team Philippines sponsored by New Balance -

Claiming of race packs was well-organized and informal. All I had to do was look up and find the balloons spelling out “Race Packs” and I found my way in no time (like I said, it was a community-type of expo.)

- Got my CIM race pack! -

- Shopping time -

- Tons of samples to taste -

- Kids create posters for their beloved runners -

I claimed my race bib and timing chip (ipico just like RunRio) then lined up to claim my race shirt and race pack. Then, I was off to shopping at the expo. I purchased an official marathon shirt, sampled a lot of bars, and perused through the booths of several other races in the US. I caught sight of the Boston 2 Big Sur Challenge: back to back marathons of Boston and Big Sur for an exclusive group of 400 runners only. Of course, you gotta qualify for Boston first! Wow, I wonder if I’ll ever get to do this in my lifetime.

The expo also offered several talks for runners. We took advantage of this and attended the talk on “How to Run CIM” which provided us with practical and useful tips for the next day’s race.

- How to Run CIM talk -

- Carol, one of the speakers, has been battling cancer for 2 years and ran CIM as her…get this…257th marathon! -

When I got back to the hotel room, I laid out all the loot from my bag and couldn’t believe I was just a few days away from running my next marathon…

- See the little blue pack on the upper right of the shirt? I was most ecstatic about that freebie: a serving of peanut butter! Aaah, life’s little joys -

Here’s a photo of fellow Pinoy runners and I at Capitol Park where the race ended. Everyone was happy with their time with most of them hitting their personal records.  I didn’t break my Condura Marathon PR, but  absolutely no worries, I still ran my 2nd best out of 7 marathons and it was 40 minutes faster than New York City Marathon which I ran a month ago. I’m on a high!

Left to right: Sisters Veronica and Jane-Jane Ong (4:08 and 4:09 respectively), myself (4:41, my 2nd best marathon time), and Lit Onrubia (4:38). Not in photo: Andrew Ong and Amale Jopson (the one who persuaded us to run here)

I’ll post a more detailed race report within the week! Just let me enjoy the food and shopping here in Sacramento and San Francisco a wee bit more!