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.***

Olivier Bernhard is a professional triathlete from Switzerland, three-time duathlon World Champion, and six time Ironman Champion. He will be coming to Manila in January to provide the following camps for triathletes of various levels:

• Basic Tri Camp: Jan 12 to 15, 2012 in Subic
• Advanced Tri Camp: Jan 19 to 22, 2012 in Subic
• Coach the Coach: Jan 18, 2012

For more info, click HERE or email customercare@chrissports.co.cc.

To register, click HERE to download the registration form.

After observing hundreds of runners toil away for months on end while training for their first marathon, I have enjoyed what marathon training offers: a glimpse into a person’s psychology and psyche.

If running is a metaphor for life, then marathon training is a window into the runner’s soul.

How a runner trains for a marathon uncovers vital information about her life beyond running.  It speaks volumes of who the person truly is: her character, beliefs, values, and even taste—in running and in the real world.

Note: The personalities detailed below are fictitious.  If you feel you are being described below, you are completely paranoid.

A leader will always find himself in front of the training group, perhaps set the pace or plan the course for each run.  He knows his stuff about running and shares this with the newbies. After a run, he rushes home to lead his business enterprise which he set up at the tender age of 20.

A follower will intentionally lag behind and ask questions: What distance do we run today? Where do we run? Are we joining the race next week?  Do you think I should wear the white or black underwear on race day?  A follower always has a coach, a leader, or anyone who can give him decent answers during a run.

The cheater signed up for TBR Dream Marathon knowing full well that it is only for first or second timers.  No worries, no one will ever know that she finished QC Int’l Marathon last year and is registered for Condura 42k on Feb.  She doesn’t care if she took the slot of a first-time marathoner who deserves the experience more than she does.  She HAS to run TBR Dream because her boyfriend will be there to cheer her on!  Just don’t tell her husband about it.

A planner will have her marathon training program printed out and displayed on every nook and cranny of the house. It is followed to a tee.  Marathon day is two months away but she knows her food, hydration, supplements, and outfit already.  She even has a post marathon training program ready.  All this has been neatly encoded into her ipad, a reward she bought for herself after her 3rd promotion this year.

The faker signed up for the marathon and posted about it on his blog.  He says he’s training seriously, but barely finds time to train since he’s too busy tending to his farm on facebook. He’s deeply worried about marathon day, but finds comfort in knowing that he can quit at 21k and simply tell his clueless friends that he finished the full.

This happy-go-lucky runner got lucky!  He heard about the race, impulsively registered, and found out he got the last slot.  Everyone is training heavily for the race, but he has no worries.  After all, he finished a 21k last year—note: half drunk and without any sleep—without collapsing.

A complainer always finds something wrong with herself and everything else: her yaya didn’t boil the eggs properly, her running shoe lacks cushioning, the pacer at the clinic ran too fast while her running buddies were too slow, the road had potholes, and the weather!  Oh boy, she asked God to make it cloudy that morning, but the sun appeared!  Arrgh!

The optimist is injured but knows that with some massage and cross training, the doctor will allow him to continue training next week.  He joins the running talks and observes at clinics eager to learn more about his newfound love for running.  He can’t believe he can run for 2 hours already, to think he only started running last year after he was declared cancer-free!

I could go on and on, but you get the point.  Each runner who signs up for a marathon will have his own tale to tell—not just after the marathon, but while training for it, not just through his words, but by his actions, and not just about his run, but his life and how he lives it. Make sure YOUR story is a GOOD one.

SICK ON HER 6TH

Little Miss TBR counted the days until her 6th Birthday.  She was to have a Disney Princess Party at McDonalds with her friends.  On the first hour of her birthday, at exactly 1 a.m., she woke up in the middle of the night screaming in pain.  Her ear was hurting.

We rushed her to the E.R. to find out she had an ear infection brought about by her cough.  The doctor dropped antibiotics into her ear and advised us to stay longer at the hospital to observe our daughter.

We waited and waited and waited. At 5 a.m., as I leaned my head against the hospital wall trying to get some sleep, my cellphone alarm rang to wake me. Crap, there goes my Saturday run.

BDAY GIRL HAS A BLAST

We arrived home at 5 a.m. Caught some shut eye. Woke up at 9 a.m. and rushed off to celebrate the big day.

Little Miss TBR is such a fighter. She played and laughed, ate and ran at her Disney Princess McDonald’s Party.  It was as if nothing had happened just hours before. Everything went smoothly…well, except for Birdie, the mascot, and her suspenders falling apart during her dance number with Ronald and Grimace.  The kids, especially my little one, had a blast.

This was the reason why we passed up the chance to go to Camsur for the marathon. It was well worth it, if you ask me.

SUNDAY RUN

So, I missed my Saturday easy run, but I wasn’t hard on myself.  Anyway, I had a 32k long run on Sunday.  Thing is, the birthday girl suddenly had fever come night time.

Double crap. There goes my long run.  I told Hubby to push through with his plans to run with our friends.  After all, there only had to be one person to administer the paracetamol every 4 hours.

When hubby woke up for the run at 4 a.m., I checked on Li’l Miss TBR and discovered that she was completely fine.  Hallelujah. I asked hubby to wait for me and decided to push through with the run.

NOT QUITE 32K

We showed up 30 minutes late, which meant that I would be under the intense sun longer.  Could I finish the full 32k?  I was tired from the hectic Saturday too. I gave it a try, but I thought I wouldn’t push too hard. If my body couldn’t cope, then I still had a 32k the following week to make up for it.

I ran the first 16k with our run group.  As it is with friends, we run slow because we’re chatting.  We have a lot of walk breaks.  We enjoy each others’ company.  Time flies this way, but training isn’t as serious.  Our average pace was 6:40/km.

The next 9k I ran alone.  It was here that I felt I was really training. My average pace was 5:55/km yet I felt strong. Ironically, I thought that if I could run longer, I would be able to rid my body of all the stress and exhaustion the past week.  But, it was getting hot and it was getting late, I wanted to check on the little one at home.

IT’S NOT ALWAYS ABOUT THE NUMBERS

I quit at 25k.  At first I felt guilty about missing 7k. But, after a while, when I took a step back at my life that week, I said to myself “It’s just 7k. It’s not the end of the world.”

Running is a huge part of my life.  And, the New York Marathon is a goal I’m taking seriously.  But, it’s not everything in life.

And so, after my 25k, hubby and I called the house to learn that Little Miss TBR was up and about having donuts with her Kuya for breakfast.  With nothing to worry about, and a lot to be thankful for, we headed over to Sentro for a post-run breakfast of sinangag and bangus.  Aaah, that’s life.

We all know they shouldn’t run that distance next week, two weeks to marathon day, when they should be tapering already.  What do they do now?  Or, what about runners who, due to some unforeseen circumstance such as illness or an event, missed out on their long run?

I called Coach Jim Lafferty last night to get some expert advice.  And, he sent me a file to email to our exclusive TBR DREAM MARATHONERS Group.  For this one, however, I thought it best to share with all of you since it may help you with training.

The letter is all about BACK TO BACK HARD DAYS, which as Coach Jim says is “a training technique created for the Comrades Marathon in South Africa (89 Kilometers, and frankly I believe the hardest race in the world as it has a 12 hour time limit and crosses 4 major climbs)” and developed by Dr. Tim Noakes.

This makes for a great read.  Download the PDF file by clicking on this link: TBR_MISSED YOUR LONG RUN.

Plan was to meet our good friend, Kim, at Forbes Park together with our other running friends, Jun & Mariel (The Solemates), Ben Chan (Photographer on the Run), and Vince of Finish Line.

The rain was pouring outside, but a quick text to everyone confirmed what I had known even before I got out of bed. Rain or shine, this run was pushing through. We were all crazy running addicts who would not let the rain stop us from getting our fix. Secretly, I bet half of us were looking forward to getting our feet wet (no pun intended).

By 6:45 a.m., we were all at Kim’s place ready to go. Jonel (Bugobugo) had decided to join us at the last minute. He had actually ran all the way to Kim’s place!

We started running without a plan which, in hindsight, made the run more enjoyable. There was no target pace nor distance. Most of us didn’t know where we were headed as Kim would only yell left or right to those who led the group.

We ran at a slow pace, around 7 min/km, all the way. Under the cool, cloudy weather, we ran out of South Forbes and into North Forbes then entered Dasmarinas and headed back to South Forbes again. There was a lot of talk and laughter, the kind that makes you go on and on without realizing how far or how long you’ve been running. We stopped once to hydrate with Gatorade, take in some Hammer gels, run to the little ladies’ room, and went off to run again.  True enough, when we ended the run, we clocked in at 1 hour 53 minutes for a 15km long, slow run.

– with my running idol and host, Kim - 

As we cooled down and stretched on the road near our cars, Kim welcomed us into her home. She took us straight from the garage into her swimming pool and invited us in. One by one, still in our running apparel, we entered the pool—some hesitating (such as my hubby) while others were easier to persuade (such as Ben who dove right in). We stretched in the pool, allowed our tired muscles to recover from the run, and laughed and talked some more.

– Best cool down ever! -

Several minutes later and after hot showers for each one of us, a runners’ breakfast greeted us in the dining area. Crisp bacon, omelets and fried eggs, whole wheat bread and rice, plus hot brewed coffee were laid out for us to devour. We enjoyed the meal over more conversation, so much so that by the time we left, it was lunch time already!

What a great way to spend a Saturday. Thank you Kim for our little runners’ get together. Until the next time!

1. ipod shuffle
2. sports watch (my husband’s Timex or Nike+ Sportsband). Garmin Forerunner 305 is worn on my wrist already.
3. Amphipod hydration belt with 1 to 3 bottles depending on the distance.  1-2 bottles filled with Gatorade, 1 bottle water.
4. Garmin heart rate monitor chest strap
5. cap (if I’m not wearing one yet)
6. Body Glide to prevent chafing
7. bottle of water
8. Gatorade (currently loving Tiger which has 25% more electrolytes)
9. 2 Hammer espresso or chocolate gels
10. 1 pack Nature Valley granola bar – peanut butter or plain
11. 1 pack Sports Beans
12. 1 pack Skyflakes/ Graham crackers
13. 2 sets of sports wear (shirt/ singlet, shorts/ leggings)
14. 2 sports bras
15. 1 pair of socks (Nike, Runnr, or Burlington. Stopped wearing Thorlos a few months ago after it gave me terrible blisters)
16. 1 set of casual attire (if necessary)
17. Betula slippers (better than flipflops since it has the same technology as Birkenstocks. Good arch support)
18. Toiletries (shampoo, conditioner, soap, deodorant, Block & White deodorant powder which is the best thing after a run, panty shields, etc.)
19. Band aid
20. Hair brush, extra Goody no slip ponytail holder, headband, gel
21. 1 medium towel, 1 face towel (After a run, I soak the face towel with water and use it on my entire body. Use the medium towel to dry up.)
22. 1 small pack tissue
23. Gold’s Gym membership card, gym schedule
24. P200 cash for emergencies
25. Camera (for a race)
26. Cellphone
27. couple of TBR magazines in case I bump into a friend/ fellow runner
28. Runner’s World magazine

Years ago, I labelled my sister as “Forgetful Jones,” that brown-haired cowboy in Sesame Street who can’t remember a thing. But, this morning, I would have to admit that I deserved that name more than she does.

I thought I was all set for my 9 a.m. run this morning. But, on the way to my run, I realized I left my hydration belt and heart rate strap at home. No worries, I thought. When I reached my starting point, I wanted to take a couple of sips of Gatorade as I always do before proceeding to run, but I realized it was left in the freezer to chill. No water bottle either! So, I took a small sip from my little girl’s sippy cup instead.  I searched my bag for my ipod but I realized that I left the earphones stuck to my laptop since I used it to listen to Run Radio’s podcast last night. Luckily, the hubby had just returned from his run, so I borrowed his earphones. As I proceeded to run, my ipod failed to start because I forgot to charge it. I turned on my Garmin and discovered it was low batt as well. I completely forgot to recharge it after I rebooted it to fix its problems last night.

I seriously thought these were ominous signs. Was God telling me not to proceed with the run? That I may possibly trip over a rock, sprain my ankle, or get struck by lightning?  I set these gloomy thoughts aside, said a short prayer, and went off to run.

My program said I should run an easy 5k at 7 min/km pace, so that’s what I planned on doing. Like a purist runner, I ran through the roads soaking in every sight and sound sans the ipod and Garmin to distract me from the beauty of my surroundings. With the pace much slower than even my usual slow runs, I felt more relaxed as I fully let go of all the concerns of the day and allowed my mind to wander aimlessly.  Initially, I was off to a bad start with all the gear I left behind, but ironically, this was one of the best runs I’d had in months.

For the first time in weeks, I was able to enjoy a run the way it was meant to be savoured, like a glass of wine or a first kiss. Completely lost in my running revelry, this Forgetful Jones started remembering how it was to run in the early days. I recalled how I ran with just P100 shorts from SM, a cotton shirt, and a bottle of Astring-o-Sol filled with water for hydration without a care in the world about all my gear, when all I followed was the time and a 1-hour run was worthy of a big celebration, when the running community was so small and almost everyone was a friend. Everything was so plain and simple then.  How things had changed. How I missed those good ol’ days—and how I missed these kinds of runs.

By the time I made my way back, I had finished 7k at an easy 7 min/km pace according to my Nike+ Sportsband. I’m not superstitious, but those two coincidental 7′s, plus an awesome, invigorating run like that, made me feel like I could take on the world.

{ SWIMMING WITH ME-ANNE, 7 a.m. }

When Mary Anne first commented on this blog, I couldn’t help but reply immediately.  We had too many things in common: both in love with running, in our 30′s, and with 2 kids.  When I met her, I was pleasantly surprised to learn that we also had the same NB 1222′s (that we’ve now gotten rid of) and we live in the same area.  Then, last month, we bumped into each other and discovered that we both signed up for our first tri at Animo; she instantly became one of my text mates for pre-tri anxieties over wardrobe and gear.

Yesterday, Me-Anne and I met up for a quick swim at 7 a.m.  I usually swim on my own and, most of the time, that’s the way I like it; there’s something about swimming alone in an olympic-sized pool early in the morning that allows me to reconnect with myself, feel completely at peace, almost like I’m a step closer to heaven even if half my body is submerged under water.  Yesterday, however, I was glad to have some company. 

Me-Anne and I are both newbies at swimming but we’re trying our best to improve with hopes of doing better at our next tri (don’t ask me when that’ll be). We spent perhaps half of the time talking in between laps, but I’d like to think we got some exercise in that morning. I swam just 500m but Me-Anne probably did more. Let’s meet up again soon, Me-Anne!

{ RUNNING WITH PINOY ULTRA PEEPS + DON, 7 p.m. }

I met up with Marga, Hector, Neville, and Don (Jeremy, where were you?!) at ROX, Bonifacio High Street for a quick run around BHS. It took us forever to start (too much conversation going on) but, hey, once we started, we ran a good steady pace all the way (not surprising when you run with these ultra runners). 

Sometime during the run, Neville talks about the first time I emailed him requesting for an interview for this blog. Wow, it seemed like ages ago! Then, I remembered how I met Marga via email when we promised to meet each other at Milo last year. And, when I first saw Hector as he talked about the Nike Lunar during the test run months ago. As for Don, I finally got to meet him recently after hearing so much about him from Marga.

So, there I was running around BHS realizing how much shorter these loops seemed when you talk with friends rather than run solo with an ipod.  Neville even spiced things up a bit when, for one loop, we did what he called “Indian Running” wherein we all ran in a line with the leader setting the pace.  The last man in the line then heads towards the front to take leader position and the cycle goes on until everyone collapses (I’m kidding about the last part.)  We ended our run alive and breathing at 7.5km for around 50mins. drinking to Neville’s stash of electrolyte drinks in the BHS parking lot.

Double training day was doubly fun with friends. I would do this again in a heartbeat.  If only I had all the time in the world!

As I mentioned in a previous post, in the much too green November 2008 issue of Runner’s World (page 44 for those of you who have a copy), they said that “one or two cups of coffee or tea an hour before a hard workout or race” can lead to faster times.

With that in mind, I drank a cup of brewed Starbucks coffee one hour before Hope in Motion Race last October 5 hoping it would give me even just 1/8 of the speed of Usain Bolt. Sure I felt stronger and meaner (raaawr!) especially climbing up Country Club Drive.  But, I could have missed the start of that race with the seemingly unending pre-race visits to the little girls’ room. My bladder was uncontrollable.

Thinking that the first race was a fluke, I drank yet another cup of my brewed coffee before Adidas KOTR last week as added assistance to reach my sub-55 hour goal. Yes, I did achieve my goal, but I intentionally left out one little detail when I shared my race report: I went to the comfort room twice before the race, and just as the race was about to begin, I felt the urge AGAIN!  There was no time so I ran through the entire 10k praying to God that I could hold it in without doing a Paula Radcliffe in London Marathon 2005.

{ For late comers, I decided to remove the video clip from this blog in respect of the great Paula Radcliffe.  As others have said below, I think she chose to do whatever she had to do to achieve her goal of winning the marathon—I commend her for that. Some people have been poking fun at the video so I thought it best to remove it from this blog. }

So, the question I place before you is this: Would you drink a cup of coffee to boost your chances of breaking your PR in a race (or even just to improve your time) risking the constant visits to the bathroom, or worse, peeing in your pants?

For tomorrow’s Takbo May Yabang race, I know my answer already. No coffee for me, dear. I’ll stick to a cold bottle of Rush for breakfast and my three graham crackers.