Learn about proper running techniques and more from U.S. Certified Strength & Conditioning Specialist Coach Edsel Vengco.

Clinic consists of LECTURES & GROUP RUNS.

No need for registration! To join just head on over to the U.P. Diliman grounds (A.S. Parking lot, Palma Hall) on the following dates:
May 20, 7:00 am
June 10, 7:00 am

Freebies and raffle prizes await runners!

Event is powered by Newton, Smith Optics, CW-X, Polar Heart Rate Monitor, Moving Comfort Sports Bras, Fuelbelt & Gu.

For the latest on RUNNR clinics, visit www.runnr.com.ph, facebook.com/RUNNRPhils or follow RUNNR on twitter.com/RUNNRStore

WHAT CAN YOU WIN?

The Grand Prize for the 5 Days to 5/5 Contest is worth over P20,000!

• 1 New Balance running shoe
• 1 KSwiss running shoe
• P2,000 worth of GC’s from Otterbox
• P5,000 worth of GC’s from Aesthetic Institute of the Philippines
• 1 Chi Running Session worth P2,500 from Forward Lean Running
• 2 Runnr race hats
• 2 Runnr dry max socks (3-in-1)
• 2 Runnr sports towels
• 2 Runnr water bottles
• 2 Unilab Active Health Lootbags
• 2 Unilab Active Health Technical Shirts
• 1 lootbag and shirt from TBR Dream Marathon
• 1 Enervon HP 700g

HOW MANY WINNERS?

There will be one (1) winner, but, just like last year, there’s a catch!

The winner doesn’t get to keep all the prizes.  He must “share the wealth” with a DESERVING RUNNER OF HIS CHOICE. I repeat, the person chosen must be a RUNNER so that the items will not go to waste!  That person may be a loved one, a teammate, a colleague, or even a stranger who you’ve seen racing without shoes. The items that MUST be given to the other runner are:

• 1 of the two shoes (KSwiss or New Balance)
• 1 Runnr race hat
• 1 Runnr dry max socks (3-in-1)
• 1 Runnr sports towel
• 1 Runnr water bottle

HOW TO JOIN?

1) Follow The Bull Runner on Twitter
2) Like The Bull Runner Page on Facebook
3) Subscribe to TBR Mailing List (upper right of this blog)
4) Post a comment on this blogpost with the following:

IN 1-2 SENTENCES ANSWER THIS QUESTION: (using more than 2 sentences leads to disqualification)

Who would you give the 2nd shoe to and why?

Also include:

- your Name
- Name used in Twitter and FB
- Shoe size
- Gender

HOW CAN I WIN?

• Deadline for submission of entries: Sunday, May 6, 2012 at 6:00 p.m.
• All entries submitted within this period complying with directions above will be evaluated by TBR.  20 entries will be shortlisted (I expect to have a hard time choosing among all your answers.  I’m such a softie!) and these entries will then be will be eligible for a raffle to be conducted by TBR via random.org.  There will only be one winner.
• All entries will be moderated and will be approved upon closing of the contest.
• Only one entry per runner. Submission of more than one entry leads to disqualification.
• Winner will be announced on TBR Pages on Facebook and Twitter ONLY and will be advised via email on how to claim the prize.

May the best runner win!

WHAT CAN YOU WIN?

1 Nike Running Shoe (actual model may vary from the photo below) and 1 box of Enervon HP 700g

HOW MANY WINNERS? One (1) winner

HOW TO JOIN?

1) Follow The Bull Runner on Twitter
2) Like The Bull Runner Page on Facebook
3) Subscribe to TBR Mailing List (upper right of this blog)
4) Post a comment on this blogpost with the following:

- IN ONE (1) WORD DESCRIBE WHAT RUNNING MEANS TO YOU (using more than one word leads to disqualification)

Also include:

- your Name
- Name used in Twitter and FB
- Shoe size
- Gender

HOW CAN I WIN?

• Deadline for submission of entries: Friday, May 4, 2012 at 6:00 p.m.
• All entries submitted within this period complying with directions above will be eligible for a raffle to be conducted by TBR via random.org.
• All entries will be moderated and will be approved upon closing of the contest.
• Only one entry per runner. Submission of more than one entry leads to disqualification.
• Winner will be announced on TBR Pages on Facebook and Twitter ONLY and will be advised via email on how to claim the prize.

May the best runner win!

UPDATE: Congratulations to MELVIN MANZANO ROBEL for winning this contest!

I received a new product called POWERbreathe for testing.

- POWERbreathe -

– Upon opening the flap -

- Inside the box -

- Back -

Here’s some information provided by the local distributor of POWERbreathe:

Why should you exercise your breathing muscles?

The lungs aren’t a muscle, they rely on the muscles surrounding them for their expansion and contraction. It’s this supporting structure that you need to strengthen and condition in order to appreciate proper, full breathing.

Why is it beneficial to take fuller breaths?

Lung size varies from person to person, so there are natural limits to lung capacity, however you can influence the total lung capacity that you actually use; your vital capacity.
When you breathe all the air out from your lungs, what’s left is called residual volume, or ‘stale air’, and it remains in your lungs. Too much of this is unhealthy.

By using POWERbreathe to exercise your breathing muscles, you’ll be strengthening your lungs’ supporting structure and improving your vital capacity, the usable portion of your lungs.

This not only benefits athletes because they are maximizing their ability to breathe. This in turn makes their training or exercise feel easier and they are able to train for longer with a lower sense of effort, increasing their fitness, and ultimately sports performance.

What are the benefits of POWERbreathe?

POWERbreathe is said to improve Swimming, Cycling & Running Performance:

- Accelerated recovery during repeated sprints by up to 7%
- Increased swimming performance by up to 3.5%
- Improved cycling time trial performance by 4.6% – equivalent to slashing – 3-minutes off a 40k time trial
- Enabled participants to cycle for 33% longer and with lower sense of effort
- Improved inspiratory muscle strength by 31.2%
- Improved inspiratory muscle endurance by 27.8%
- Reduced whole body effort during exercise

TBR REVIEW

I tested the POWERbreathe Plus Medium Variable Resistance. I use it twice a day, once in the morning upon waking then at night before sleeping.

At its maximum level, Level 10, I feel like I could use a little more resistance to feel like I’m actually working out my lungs. Perhaps I should’ve tried the Heavy model.

I’ve been using it intermittently for over a week.  I do feel stronger, but, to be frank, I can’t attribute this solely to POWERbreathe because I’ve also been swimming and biking more.  I will say that, at the right resistance, it definitely feels like you are exercising your lungs and I will not be surprised to feel its short- and long-term benefits down the road.

It’s a bit pricey.  But, for those who are serious about gaining a competitive edge, then this may be a good investment.

ABOUT POWERBREATHE

There are three resistance levels for POWERbreathe.

1) Light Variable Resistance (Wellness) model: For those who are restricted by shortness of breath, either due to respiratory illness or advancing age.
2) Medium Variable Resistance (Fitness) model: For those who are moderately fit and lead an active lifestyle but would like to push themselves that bit further.
3) Heavy Variable Resistance (Sports) model: For elite athletes and people who are in top physical condition but who want an edge on the competition.

The SRP for all models are Php 3,500. Each unit has 10 levels of adjustment.

For inquiries:
Facebook: AzioneSports
Email kikoreta@gmail.com

- John Bingham

Woohoo! I finished Tri United 1 yesterday! It was a 1k swim – 30k bike – 7k run, a distance that may seem short to experienced triathletes, but daunting to this newbie.  I’m writing to you now so that’s proof that I survived it.  Even better, I actually had fun!

I hesitatingly showed up for the women’s race yesterday all nervous and jittery. Quite honestly, I didn’t know what I was doing there.  I knew I didn’t have enough training.  I wanted to stay home with the kids for the weekend.  And, every time I thought of the swim and bike, my stomach churned. But, surprisingly, when I looked out at the sea in Laiya, I felt a certain calmness.  All of a sudden, I felt I made the right decision in showing up for the race and facing my fears.  Just like my first 5k way back in 2007, I knew I was at the right place.

RACE BRIEFING

The women’s race was at 2:30pm Saturday while the men would race Sunday morning (earlier this morning). We were 42 participants in the women’s race.

The course was friendly for beginners like me. It was 2 loops each for the swim, bike, and run. So, we pretty much knew what to expect for each of the 2nd loops.

- Host during the race briefing for the women’s race -

– Female triathletes during the brieifing. That’s Lods Yapson of Team Secondwind in the Sun Broadband shirt. Hey, Sun Broadband, I like! hah! -

- Unilab GM Clinton Hess during the briefing. In the back, my teammates Jake and Paolo are busy with more important matters: packing their baon -

- My teammates Bic, Adel, Mike, and Clint during the briefing -

THE RACE

It was my first open water swim triathlon. The only time I ever swam in open water before this race was at The Next Step Tri Camp last year. To say that I was nervous was an understatement.

Swimming out towards the buoy was tough as we went against the current. It kinda freaked me out that I couldn’t see anything at the bottom.  I don’t know how many times I stopped to hang on to the buoy just to find my way. But, heading back towards the shore, as my Coach had advised, I pulled hard and swam at a good pace. That’s exactly what I did.  Before I knew it, I was out of the water telling my teammates how much fun it was.

We ran 300m from the swim to the transition area. I calmly wore my bike shoes, helmet, shades, race bib, and hydrated, then off I went on the bike. Oh boy, I could use a lot more training on the bike. This was the point where I felt everyone was just overtaking me and I felt frustrated about wanting to go faster but not being able to.  Lots of newbie tales here: there was a time I almost bumped the race signage, or the time I u-turned beyond the u-turn portion to avoid hurting the spectators, or the time I yelled at men on motorcycles ogling at all of us women: “Lumayo kayo sa akin! Babanggain ko kayo!”

After what felt like forever, I finally reached the transition area and dismounted without crashing (one of my nightmares). The first few kilometers of the run were difficult. I wanted to push harder, but my legs felt heavy off the bike. (That’s what I get for not doing any brick sessions!) By the 2nd loop, I felt much better and I went at a slightly faster clip to finish the race.

- Heading towards the finish. Photo courtesy of Gica Limjoco -

THE END

I’m such a newbie. I didn’t even get my time. I guess I was just ecstatic about finishing. And, to tell you the truth, that’s really all that mattered to me at that point.

How many times have we said that, when it comes to your first marathon, the only goal is to finish? Well, for my first serious triathlon, it was exactly the same. The goal was to enjoy the journey and to finish with a smile on my face, and that’s exactly what I did.  I just had a grand time all throughout the race!

Uh oh, guys, I think I’m hooked.

Thanks so much to Coach Patrick Joson for teaching me the basics of biking and chasing after me when I was learning how to ride with cleats, Coach Andy Leuterio for taking me out for interval rides, Coach Martin Carandang for teaching me how to swim even if I take too long in between laps, Team Berlin and Team Kalyo (that’s just you and me, Ton) for our always fun runs, and to Team Unilab Active Health for the camaraderie and support.  This is only the beginning.

- with good friend and 2nd Place finisher for her age category, Bic -

– Teammate Ani de Leon, wins in her age category just 4 months after giving birth -

- with teammates from Team Unilab Active Health. They all stayed overnight for the men’s race the day after (today), but I rushed home after the race to be with the kiddos -

adidas WE ALL RUN with David Beckham, Lionel Messi, Derrick Rose and Katy Perry

Nike Free – I Would Run to You

They’ll also be having a run clinic this coming Saturday at ROX. I’ll be speaking there along with Dr. Gar Eufemio, Dr. Benedict Valdecanas, Dr. Jun Rafanan, and Coach Jim Saret. Hope to see you there!

FUN RUN

What: TAKBU’TO
When: March 25, 2012
Where: McKinley Hill
Distance: 1.5K Fun Walk and 3K, 5K and 10K Fun Run.
Prizes: Top 3 Male and Female finishers in each category.

Registration Fees are as follows:
1.5K (P400)
3K / 5K (P500)
10K (P600)

Bulk discounts may be given to groups of 20 (5%) , 50 (free tent) , 80 (free tent and 5%) and 100 (10%) and up.

RUNNING CLINIC

The running clinic is a joint project of POAFI and the Philippine Orthopaedic Society for Sports Medicine (POSSM). Dr. Gar Eufemio is the current President of POSSM.

What: Run Clinics
When: Saturday, FEBRUARY 18, 2012, 4:00PM to 6:00 PM
Where: R.O.X., Bonifacio High Street

PROGRAM

4:00 pm: Welcome and Opening Remarks by Dr Carilo
4:10 pm: Introduction of Personalities: Dr. Gar Eufemio, Dr. Benedict Valdecanas, Dr. Jun Rafanan, Coach Jim Saret and Jaymie Pizarro
4:25-5:00 pm: Running Injuries: Recognition, Treatment, and Prevention by Dr. Benedict Valdecanas
5:00-5:15 pm: Training a Runner by Coach Jim Saret
5:15-5:30 pm: How I Became The Bull Runner by Jaymie Pizarro
5:30-6:00 pm: Open Forum
6:00-6:15 pm: Closing

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.