Cosmo the Dog Who Hates Running

Tuesday, 21 August 2012  |  Bullish Insights

He seemed so innocent when he arrived at our home as a puppy…

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We took him in and treated him like family…

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We even took him with us to participate in races…

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I had the impression that he loved running too. But, as you see here, when he requested to be carried by Little Miss Bull Runner during the Southridge Run, it might have been his way of boycotting running…

Cosmo

I believe we’ve got an anti-running hound in the house. Cosmo is cuddly and cute, he looks harmless, and, yes, we love him to pieces. But, two days ago, much to my horror, I discovered my Nike Free 7.0 all chewed up, its laces torn into three.

This was my Chosen Shoe: the shoe I used for Ironman 70.3 Cebu and the one I was planning to wear for Berlin Marathon among all my other running shoes.  They’re irreplaceable because they’re an old model that isn’t available locally anymore.  Double sigh.

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The culprit for such a heinous crime?

No other than Cosmo, the anti-running dog. This was how he looked when I confronted him. Looks guilty eh?!

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It Takes a Village to Raise a Triathlete – The Coaches Who Trained Me

Monday, 20 August 2012  |  Bullish Insights

Sure you can train for and finish a triathlon on your own, but, it definitely makes life easier when you learn basic techniques and skills from experts who are not only experienced in their field, but are also well-equipped to train athletes like you.

It took quite a number of supportive people in the running and triathlon community—yes, as huge as a village—to guide me through my Ironman 70.3 Cebu journey.

Here’s a list of the coaches I worked with, even if there were many more friends, acquaintances, and even strangers who gave their much appreciated advice on how to do well for my first Ironman 70.3:

1) COACH ANDY LEUTERIO

When I was choosing a coach for triathlon, Coach Andy came to mind. I asked a friend about him and here’s how the conversation went:

Me: How’s Andy as a coach?

Friend: Andy will work you to death. Then, he’ll spit on you. Then, he’ll work you to death even more.

Me thinking: Oooh, I like him already.

With that, I signed up with Coach Andy as my primary coach for triathlon, with more focus on cycling.  Andy also works with Specialized, the guys that set me up with the Shiv, so he basically played two roles: the guy who trained me to reach my target time and, umm, the guy who set that specific target time for me to win the Shiv!

Andy set my training program composed of 9 workouts for 6 days of training per week. He emailed this to me every Monday while I filled it in with what I had accomplished and sent it back to him every Sunday. With this info, he could adjust each week’s program according to my schedule (e.g., travel, heavy workload, or kids’ exam week) and my progress.

Particularly in cycling, Coach Andy monitored my improvement through a Power Meter test and provided me with a comprehensive assessment of how I could train and race efficiently using my heart rate. He also accompanied me to Edmund Mangaser’s bike shop, All Terra, for bike fitting.

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– 6 weeks before Ironman 70.3 Cebu. Power meter test at All Terra with Coach Andy. I remember asking Andy: “Coach, is it okay to do a Power Meter test after my swim training?” hoping he’d postpone it because I’d be tired. He replied: “Oh, that’s perfect. Bring running shoes too so you can run after.” Gasp. I didn’t call him the King of Suffering for nothing. –

Coach Andy is perfect for competitive athletes who want to improve their performance and constantly want to push their bodies to the limits. He regularly holds swim, bike, and run group sessions with his students, but, in my case, we were one-on-one or I’d do my homework on my own. He has an e-group to communicate with all students. He’s also a prolific writer so he occasionally sends out an inspiring letter or a technical article via this e-group.

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– with Coach Andy after finishing Ironman 70.3 Cebu. Photo: Andy Leuterio –

Andy practices “tough love;” he won’t pamper you nor will he mince words to tell you exactly how hard you have to train for race day. He will prepare you for a race by killing you in training so that when race day arrives, it will be a walk in the park…or at least one with less suffering.

Training: Triathlon
Area: Alabang, Pasig
Phone: 0917-864-1014
Email: alpha_tri@yahoo.com

2) PATRICK JOSON

Coach Patrick Joson trained me for a few weeks on my roadie when I started biking in February 2012. He taught me proper mounting and dismounting, how to spin properly, and—the greatest fear of most newbie cyclists including myself— how to ride with cleats!  He was incredibly patient with me and gave me the assurance that he wouldn’t let me crash. I pitied him when he had to chase me all around the parking lot as I attempted my first ride with cleats.

Coach Patrick is great for beginners and serious athletes, especially those who enjoy training in groups. He enjoys dishing out new learnings in the world of running, cycling, nutrition, and triathlon, especially from the Maffetone and Pose Methods which he espouses. He trains runners and cyclists in Alabang.

Training: Triathlon
Area: Alabang
Phone: 0917-527-7141
Email: patrickjoson@gmail.com

3) NORMAN PASCUAL

I joined Coach Norman Pascual for 3 to 4 sessions of bike skills at SM Mall of Asia when I got the Shiv. Shifting from a roadie to a TT bike in April, just 5 months before Ironman 70.3 Cebu, caused much anxiety as I felt like I had to learn how to ride again.

Coach Norman taught me specific bike skills: bike handling, balance, riding on aero, drinking while riding, and proper mounting and dismounting. He even taught me how to refill my Speedfill as I was biking!  These sessions were a key factor in building my confidence on the bike.

I was a witness also to how he helped other friends go from zero to finishing the Ironman 70.3 Cebu.  I heard how he helped cyclists atop the Marcelo Fernan bridge and witnessed him pace one student in the run with complete disregard for his own performance.  Coach Norman is one coach who will go all out to care for each of his students.

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– Coach Norman teaches me how to change a flat –

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Coach Norman is a great coach for beginners, especially those who want to get into triathlon, as well as serious athletes who want to become more competitive. He coaches in groups and teaches you everything from swim, bike, run, and everything in between like transitions, drinking at stations, and other the little details that you don’t really find in books.

Training: Triathlon
Area: QC, Bonifacio Global City
Phone: 0917-862-6224

4) ANI DE LEON

Coach Ani is a friend and my teammate at Unilab Active Health. She offered to guide me in training for Cebu and would regularly email me a program as well. We didn’t get to train together regularly due to conflicts in schedule, but it was her training camp, The Next Step Tri Camp, last year that planted the seed in my mind that I could actually finish a medium distance triathlon.  Oh, this Iron mommy’s words of encouragement during smaller triathlons: “Go Jaymie!” as she gunned for first place certainly gave me that extra push to make it to the finish!

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– Next Step Tri Camp 2011: with Coaches Ani and Dan Brown in Subic. This was my first open water swim –

Training: Triathlon
Area: Alabang, NUVALI
Phone: 0915-444-0290
Blog: My Strength is My Strength
Website: The Next Step Tri

5) MARTIN CARANDANG

I started training with Coach Martin in the summer of 2011. When injuries prevented me from running, I got into swimming as an alternative means to maintain my fitness and provide me with another goal while waiting to recover. True enough, my progress in swimming kept me happily distracted. From panting and pausing at every lap, I could swim 1.5k with, um, a lot less breaks during the summer of 2011.

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– 2011 Swim squad photo. Just when I was just starting to get my feet wet…literally. L to R: Jake, Adel, Bic, Coach Martin, and myself –

When it was time to train seriously for Cebu this 2012, I had grasped the basic techniques and had a mileage base that Coach Martin said we could build on. Coach Martin started adding speed a month or two before Cebu. He got me swimming 2k at Tri United 2 with confidence and more speed, such a big improvement from my past triathlons. His practical tips before Tri United races and Ironman 70.3 Cebu also kept me calm and focused.

Training: Swimming
Area: Pasig
Phone: 0917-838-7967

6) NONOY BASA

Nonoy Basa didn’t train me for Ironman 70.3, but I had to include him in this list because it was my knowledge from my sessions 4 years ago that gave me the foundation for the swim. Nonoy is a Total Immersion swimming coach and I turned to him when I needed help for my mini-sprint triathlon way back in 2008. I highly recommend Total Immersion for anyone  who wishes to learn how to swim more efficiently.

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– 2008 Total Immersion Sessions with my only classmate Dondi Gaston and Nonoy Basa –

Training: Swimming
Area: Alabang
Phone: 0917-350-6383

7) LIT ONRUBIA

Lit is one of the friends that I run with regularly especially for long runs. Luckily, he is also the first certified Chi Running coach in the country.

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– 2009 Chi Running Session with my classmates and instructor, Lit Onrubia, on the far right –

While I can be stubborn when it comes to my running (no one can really tell me what I should do anymore or how slow or fast I should go!), I still get nuggets of running information from Lit every now and then.

During the run at Ironman 70.3 Cebu, the last and, undoubtedly the most critical portion of the race for me, I remembered to lean forward, keep my shoulders relaxed, tighten my core, and just let gravity do the work for me.

Training: Chi Running
Phone: For more info on the next Chi Running workshop, call or text 0915-638-5801
Website: Forward Lean Running

To the coaches mentioned above, thank you once again from the bottom of this Bull’s heart. I couldn’t have done it without you!  May you continue to spread the love for running and triathlon!

Timex Run in Cebu and Davao!

Monday, 13 August 2012  |  Race Announcements

PRESS RELEASE:

Timex and Runrio will bring their unique racing experience to the runners in Cebu and Davao. Timex, an internationally known watchmaker, is a sponsor of some the world’s most prestigious races. It is the timekeeper of the Ironman World Championships in Kona and Germany, the New York City Marathon, and the London Marathon.

This time around, Coach Rio Dela Cruz will be joined by celebrities and Timex endorsers, Maricel and Anthony Pangilinan together with the rest of their family as the Timex Run goes to Cebu and Davao.

Timex Run Cebu
– Timex Run Cebu –

Timex Run Davao
– Timex Run Davao –

The runners are in safe hands with Runrio and Timex. But, there are more reasons why the runners should be excited for the upcoming Timex Run. One sure reason is that they get a chance to meet and run alongside with the Pangilinan family. Maricel, Anthony, Ella, Donny, Hannah, Benj, and baby Solana are all excited to go the Cebu to have a wonderful time.

Just like the Manila race, the run in Cebu and Davao will be divided into three race categories – 5K, 10K, and 16k. These race categories are designed for beginners, fitness enthusiasts, athletes, and casual runners. This will surely be an event for everyone!

Excited already? Cebu runners can register starting on July 02 until August 17, 2012 at the Philippine Sports Commission Office Region 7, Cebu City Sports Center from 9am – 7pm,  Timex Shop Mactan Marina and at The Active Zone (near Bread Talk), Ayala Center Cebu from 11am – 8pm. Registration fees are at Php400 (5KM), Php500 (10KM) and Php600 (16KM).

Of course, no event would be complete without some prizes. Top three male and female winners for all categories will receive a Timex watch. Also, all registered participants will get 20% discount on all Timex watches worth P3, 000 and above! They can claim it before race day until September 30, 2012.

Hurry and register now, time is running! Assembly time for all categories is at 4:00AM. Gun start times are at 5:15AM (16KM), 5:30AM (10KM) and 5:45AM (5KM). Run with Team Pangilinan and Coach Rio at the TIMEX Run 2012 Cebu and Davao!

Cebu Secretariat – Audie Marte (09282439643)

For Davao Run, Registration is until August 24, 2012 at TIMEX Store Abreeza Mall and TIMEX SM City, Davao from 11am – 8pm. Registration fees are at Php400 (5KM), Php500 (10KM) and Php600 (16KM).

Race Report: Ironman 70.3 Cebu

Thursday, 9 August 2012  |  Race Reports

Finally, I can say it, I am an Ironman 70.3 Finisher!

Crossing the finish line last Sunday was one of the most fulfilling finishes, a culmination of all the blood, sweat, and tears—not just during the almost 7-hours of the race—but throughout the past months of arduous training, juggling nine workouts a week with family and work. Looking back, I still can’t believe I survived!

My official results:
Swim – 00:43:26
Bike – 03:28:18
Run – 02:28:52
Total – 06:50:35

As most of you know, I had a 6:49 target time set by Specialized to win my Shiv. I missed the target time by 1 minute. If you want to be anal about it, I missed it by 36 seconds. I’ve said all the curse words in my head, thought about all the what ifs, but nothing is really gonna give me back those 36 seconds. Do I return my beloved Shiv? Read on and you’ll find out. (Yep, pang telenovela na ito)

SWIM: 1.9k at 43:26

Before the race even started, as triathletes made their way to the water start several meters from the shore, many had wounded themselves from the sharp corals and rocks underneath…including myself.

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– Guess who I bumped into before the race? Good friend and pacer at my very first marathon, Neville Manaois. He was part of the organizing committee for IM 70.3 (Photo: Neville Manaois) –

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– Before entering the water thinking about two things: 1) What the hell did I get myself into? 2) Where do I throw this cup of water without getting penalized for littering? (Photo: Robert Acosta) –

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– Nerves. Nerves. Nerves. (Photo: Robert Acosta) –

Even if I swam upon entry, I got huge scratches on my knee and several cuts on my hands and feet. Still, I don’t think it was an issue for many of us. We were going to be Ironmen—well, at least half of an Ironman!—in a few hours and nothing was gonna stop us!

Wave 1, with the pros, elite and majority of the men, went off at 6:15 am while Wave 2, where all women, relay teams, and men 18 to 29 or 50 and above, were to start at 6:25am. I had never joined a triathlon with a water start, but with buoys to cling to as we waited, it didn’t cause as much of a problem as I initially thought. Thank God we didn’t have to tread water as I probably would’ve bonked by the swim! Hah!

The gun went off, I started my Garmin, and swam ahead. I had swam the day before and, much to my pleasant surprise, I didn’t encounter any of the rumored “Twilight Zone” current nor jellyfish that scared me to death. I focused on my strokes, steady and strong, as advised by Coach Andy Leuterio, and enjoyed the pristine water while occasionally spotting sea life below.

The swim was a rectangular 1.9k course with majority of the route going against the current. Except for the time I got kicked in the chin, it turned out to be a wonderful swim. Most of the triathletes posted spectacular times. I finished my swim at 43 minutes, 6 minutes faster than I expected.

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– The swim was fantastic! I enjoyed every minute. (Photo: Millette Rances) –

When I got out of the water, I discovered that my Garmin didn’t start at all! Without my swim time, I lost the chance to monitor my time. I was going to go into this race “blindly” which meant two things: 1) I would go by feel which is one of my favorite ways to race, and 2) I would have no idea if I was to make my target time to win my Shiv.

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– Out of the swim at Transition 1. Drat, the watch isn’t working! Paaaanic! (Photo: Mia Macaraig) –

BIKE: 90k – 03:28:18

The bike is my weakest area. I only learned to ride in cleats in February and got the Shiv in April.  I was confident about my bike skills and the distance, but when I heard that Cebu had nasty headwind and crosswind, I was concerned.

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– I look like I’m strolling in the park with my boyfriend, the Shiv. Next time, please remind me to rush out of transition. I wasted 5 minutes here! (Photo: Mirian Libre) –

As soon as I exited the transition area, the wind enveloped me. They weren’t kidding when they said there would be crosswind and headwind. Most of the bikers ahead of me were comfortably in aero position while I tried to calm myself, focus, and gain confidence even if the sound of the wind was unnerving.

The 90k route took us through four cities of Cebu: Lapu-Lapu, Mandaue, Cebu and Talisay. We ascended Marcelo Fernan Bridge, heading toward a letter M route, then back up the bridge to end the bike at Shangrila hotel. Again, I was to maintain a steady ride paying little attention to time nor speed and ensuring my heart rate didn’t go above 155.

As I’ve experienced in the past, particularly during the inaugural Cebu Marathon, Cebuanos go all out when cheering for athletes. I was glad to see hundreds of spectators, mostly students, lining both sides of the road. They cheered with so much enthusiasm and sincerity that it energized us and even provided entertainment for the long road ahead. I can’t count how many times I heard “You go girl!” (mostly from the gays, hah!), “You can do it!,” and even “Iya Iya” or “Ann Ann” (not that I look like any of these celebs that are a dozen years younger than I am, but mainly because I was a female and they knew both were in Cebu!)

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– On Marcelo Fernan Bridge (Photo: Michael Ocana) –

The climb up Fernan bridge was not as difficult as I expected, probably because my training at Nuvali provided hills that were far longer and steeper. As we ventured out towards the M loop, it was a battle against the headwind. This made the course tough and, needless to say, for me, slow. The wind at certain portions, by Radisson Blu hotel and at SRP, made me even more cautious. At certain points, I could see my speed (or the lack of it) and I had to remind myself to just go by my own pace. I maintained my heart rate and pushed forward.

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– Making a u-turn at the loop (Photo: FinisherPix) –

The good thing with the headwind was that, on the way back along the M loop, we enjoyed the tailwind. And, boy did I enjoy it! I was thrilled with the ride back; it was fast and easy and it allowed me to forget, even for a while, about the time and to simply enjoy the experience.

When I reached the transition area, I was extremely thankful for a safe ride without any flat tire or road mishaps. Even better, I knew I had enough left in the tank for a steady run.

RUN: 02:28:52

Without my time, the only plan I had in mind was to run a negative split: run easy on the first 10k and go faster in the second half.

The run was a two-loop course via Punta Engano starting and ending at Shangri-la hotel.

I was fortunate to start my run feeling strong. I found my rhythm by the first few kilometers and repeated a single line over and over: “I am a runner!” reminding myself that this was my strength and I was going to kill it.

By the second half though, the body and mind were tired. We were also running under the afternoon heat. I had a race belt carrying my own hydration, but I would stop at every station to pour cold, murky water (who cared where it came from?!) all over my body. I ran with soaked socks and shoes and this caused my feet to blister. At one point, I stopped by a medic station to ask for petroleum jelly. They had no clue what this was. Even when I asked for powder, they frantically went into the house searching for this. With the clock ticking, I decided not to wait and went ahead despite the pain employing a strategy I’ve used in past races: mind over blisters.

It was great to see other triathletes, especially my teammates from Unilab Active Health, along the course, supporting each other by exchanging high fives or yelling “Looking good!” or “Go! Go! Go!”

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– Fun but painful run! (Photo: Lloyd Joseph Lawas) –

When I passed one teammate, Jake de Guzman, his simple gesture of pointing at me then beating his fist against his chest, made me dig deeper and push harder. This was no time to slow down or give up. It reminded me of the months of training together when I shared with him the sacrifices I had to make as a working Mom, when we compared notes on workouts and nutrition, when he told me, as we ended our training: “The Shiv is yours. The time will just confirm it.”

As I neared the end, a marshal yelled: “Malapit na. 800 meters nalang!” It was at this point when I decided to make a go of it. After 200 meters, much to my horror, the next marshal yelled: “Malapit ka na. 1km nalang!” Gasp! I didn’t know if I was going to laugh or cry!

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– Last few meters! –

When we made our way into Shangrila, I thought that the race would soon be over, but, oh no, it wasn’t! With each turn, I would search for the finish line only to discover that there would be more meters to run. Where was the finish line?!!

After what felt like forever, I did cross the finish. I glanced at the clock ahead of me: 6:59. Since I started with Wave 2, 10 minutes after Wave 1, this meant I came in at 6:49. 6:49!!! Holy Shiv, I hit my target on the dot! I crossed the finish beaming with pride, I finished! Not just that, I won my bike!

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– with the guy who prepared me for this race, Coach Andy Leuterio! Can’t thank you enough for all the pain and suffering, Coach! (Photo: Andy Leuterio) –

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– Ton Gatmaitan and I took a leap of faith last December when we decided to sign up for IM 70.3 together. Here we are ecstatic after the finish line (Photo: Andy Leuterio) –

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– My close friends in running…and now in triathlon: Jay Nacino and Jun Cruz. Jun and I trained for IM 70.3 together from the roads of Nuvali to Ultra. Couldn’t have done this without him! His key role was to lift me up from my bike every time I crashed! (Photo: Jun Cruz)-

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– with good friend Hector Yuzon of Secondwind. Hec analyzed my past races and prepared a target pace and time for IM 70.3! Aaaw, don’t you just love having OC triathlete friends?! Thanks Hec! (Photo: Andy Leuterio) –

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– Laugh trip! Ton, Hec’s IM hair, and Coach Andy’s hair. (Photo: Andy Leuterio) –

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– with JaneJane Ong and world-renowned designer Kenneth Cobonpue with the IM 70.3 Cebu medal that he designed. Unfortunately, my medal fell apart as soon as I crossed the finish (Photo: JaneJane Ong) –

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– Teammate August Benedicto (in white with the trophy) is the Top Filipino Elite finisher with a time of 4:27! Here he is with my teammates from Team Unilab Active Health. I was probably sleeping or eating when this photo was taken. Thanks to Team ULAH, especially Clinton Hess, Pot, and Vida for the great support! (Photo: Pia Panlilio) –

OFFICIAL TIME

Later in the evening, I checked the Ironman 70.3 Cebu official results and discovered that I finished at 6:50:35. I missed my target time for the Shiv by 36 seconds. 36 seconds!!!

What if I didn’t stop during the swim to ask the marshal which way to the finish? What if I practiced a quicker transition? (My total transition time exceeded 10 minutes much to my Coach’s shock.) What if I had pushed just a wee bit faster on the bike? What if I didn’t wait at the medic station for the petroleum jelly? What if I didn’t pee six times?! (Seriously, I did! haha!)

So many what ifs. Sigh.

Thankfully, the good people at Specialized, Joey Ramirez and my Coach, Andy Leuterio, decided that they’ll still award me the Shiv. As Coach Andy texted: “Time targets are good but we shouldn’t attach too much fulfillment to them. What matters is how you finish the race.”

I’m blessed. I really am thankful for finishing the race safely, for being surrounded by such positive and supportive coaches, friends, and family, and for having the opportunity to participate in the race that pushes you so hard you feel so alive.

I really have no right to complain or to regret.

So, here’s my last what if:  What if I just sign up for Ironman 70.3 next year and prove to myself that I can cut more than 36 seconds off of my time?  Hmmm…let’s see!

NEXT: It Takes a Village to Raise a Triathlete – the coaches and friends who helped me train for Ironman 70.3

Ironman 70.3 Cebu Video

Tuesday, 7 August 2012  |  Race Reports

I did it! I finished the Ironman 70.3 Cebu last Sunday! It was a 1.9k swim, 90k bike ride, and 21k run that was pure suffering and so much fun!

While I’m busy organizing my thoughts into a blogpost, scrounging around the house for food, and well, um, basically just resting, allow me to share with you this video from the race.

Everytime I watch it, I feel like I’m back at the starting line with all the other 1,700 participants…

Click HERE to visit Ironman 70.3 Website.

Video courtesy of Ironman 70.3 Philippines 2012