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The hubby is sailing on a ship right now somewhere between Phuket and Singapore.  I, on the other hand, went on solo flight this morning.  I ran alone for the first time in weeks.  10k under the 8 to 9 a.m. heat.  It was sublime.

For the past months, I’ve been running with a group.  It has its advantages.  Long runs seem shorter with never ending chatting and bits of chismis.  Bangus with sinangag after a run also tastes better when shared over laughter and cheer.  But, like my Dad told me over and over, too much of anything can be bad.

In this sense, it wasn’t bad at all.  I just needed a change of pace. (No pun intended.)  Just like any training program, where you have to combine tempos, intervals, and long runs to achieve your best running performance, I realized that a healthy mix of solo runs, couple runs, and large group runs every week works best for me.

I didn’t realize how much I sorely missed my solo runs until today.  When I run solo, there’s a heightened sense of awareness over everything around you: your shoes hitting the ground, the people you pass along the way, the birds chirping, and the steepness of the ascent you’re currently climbing (uh oh).   I viewed the roads in a different way (I never noticed that new house across the street). I listened to everything and anything around me.  And, best of all, I used the time to think away.  There’s no better way to get my ME time than through a fast 10k run.

See you at the 3rd Bull Circle tonight!  It starts at 7 pm in ROX, Bonifacio High Street.

We’ll be discussing important topics tonight: Hydration for Marathoners by Dr. George Canlas and Nutrition for Marathoners by Armand and Mitch Felipe-Mendoza.

As a bonus, one of our sponsors for TBR Dream Marathon, Omron will be there to provide free body fat monitoring and blood pressure monitoring.  They’ll also give free massage using their Omron TENS Massager.  The talk is free and open to the public!

For TBR Dream Marathoners, you may claim your FREE ticket to The Galloway Method.  Tickets may also be purchased there.  For more info on The Galloway Method in Manila, click HERE.

See you tonight!

Backgrounds of our speakers:

Dr. George Canlas is an orthopedic surgeon specializing in sports medicine. He is a member of FIBA (International Basketball Federation) Medical Commission. He was once a member of the National Track Team.

Armando “Armand” Mendoza Jr., PTRP is a licensed physical therapist, an ACE-certified personal trainer and lifestyle & weight management consultant for 10 years. He specializes in weight loss programs that integrates exercise training, healthy eating, lifestyle coaching and behavioral modification. Armand is also a full marathon-running coach and a certified sports nutrition counselor. At present, Armand focuses on lifestyle modification/weight management coaching for private/corporate clients and is currently the weight loss columnist for Men’s Health Philippines.

Mitch Felipe-Mendoza is a lifestyle & weight management coach, fitness trainer and runner who has helped her clients manage weight and improve running performance by combining her background in psychology, exercise, nutrition, and injury prevention. She is a licensed physical therapist (DLSU), holds a masters degree in psychology (Ateneo de Manila University) and also certified by the American Council on Exercise. She is also a regular wellness contributor of Philippine Daily Inquirer, a weight loss columnist for Women’s Health Philippines, and nutrition contributor for The Bull Runner Magazine.

For complete sched of TBR Dream Marathon events for January 2011 click here.

I was given Kool ‘N Fit Conditioning Fluid late last year for product testing. It came at the perfect time as I was training heavily for New York. Even better that the generous supplier provided more than enough to share so I asked friends from my training group to spray to their hearts’ content and provide honest feedback as well.

WHAT IS IT?

Kool ‘N Fit Sport is a performance spray used to condition muscles before, during, and after a sports activity. It is made of all-natural ingredients using a 100-year old German formula.

WHAT ARE THE BENEFITS?

I heard that local mountain bikers swear by this product. It is only now that it is being introduced to the running community. It provides the following benefits:

1. increases blood flow by 30% to help your muscles warm up faster, which subsequently reduces your chance for injury
2. relaxes your muscles so they work more efficiently and reduces the chances of straining or tearing
3. alleviates cramps (the hubby’s dream come true!)

WHEN DO YOU USE IT?

Kool ‘N Fit can be used the following ways: (as written in their brochure)

• BEFORE A RUN: for a better, faster and more complete warm up
• DURING A RUN: to enhance performance, avoid fatigue, and refresh with no sticky, greasy film on your skin
• AFTER A RUN: to foster faster recovery and reduce next-day soreness

TBR REVIEW

For the past few months, I use Kool ‘N Fit for long runs (usually above 15k) or when I feel tightness in my legs before shorter runs or a major race.  I don’t feel the need to use it for easy training runs.

Before a run. I spray it before I warm up all over my legs—hamstrings, quads, calves, especially the ITB area which easily tightens up for me. (They recommend it for shoulders and lower back too.)  This is where I feel like the product works best for me; it definitely helps me warm up faster. Muscles feel more limber and flexible at a quicker time, pretty good for me and my legs which need around 3k to 5k to warm up.

After a run. Today, after running 14k in Asics Gel Trainers—a shoe that I love but is not meant for my flat-footed feet (sob sob)—I felt minor arch pain on my right foot, so after the run, I sprayed it all over the foot too. It provided some relief from the discomfort due to the cool feeling albeit temporarily.  For recovery, I have yet to test its effectiveness.  It is advised that you spray every 2-4 hours after a race to promote muscle recovery.  Let me try this soon.

During a run. During one of our long runs last year, after our training group climbed a steep ascent, I listened intently to my body gauging if the product had worked wonders on my performance, I didn’t feel any different. At the same time, one friend yelled as he climbed up the hill “Wow, this is really effective!” (Lit, that’s you, remember?) Hubby, who is often troubled by cramps, says that he has never gotten a cramp attack when he sprayed Kool ‘N Fit, but he’s not entirely sure if it’s because of the product, luck, or improved endurance (naks!)

Convenient and cool. Kool ‘N Fit is incredibly easy and convenient to use. You just spray it all over without the need to rub into the skin. (Thank God we won’t have to worry about rubbing it into our eyes!)  There’s no residue and no staining on clothes. (Tip: they say you can spray it on clothing the night before a major race.  The sweat activates it and helps to avoid fatigue.)  I’ve used it while wearing compression tights and the spray can penetrate through the material. In less than a minute, you’ll feel a cool sensation on the sprayed area.  There’s a light menthol smell that thankfully doesn’t get overwhelming especially when mixed with sweat.

Portable size. Aside from the 4 oz. bottle, they have a portable atomizer which easily fits into running shorts’ pockets or hydration belts. This allowed us to try it midway through long training runs (although due to it’s small size it runs out too quickly so avoid sharing!)

For New York, however, I decided to leave Kool ‘N Fit behind. I couldn’t quite imagine feeling the cold sensation on my legs amidst the freezing temps of NYC. I wish they had a body warming spray instead!

TBR VERDICT

Kool ‘N Fit is a product that is not required for most runners (read: you’ll do fine without it.)  But, I do find it effective for a faster warm up, reduction in fatigue, and I like the overall feeling it gives tired, worn out leg muscles.  I would recommend this product for serious runners—especially marathoners and ultramarathoners—who wish to  improve their performance while reducing the chances for injury.

Kool ‘N Fit is available at Grantrail Cycles and Sabak Stores. 4 oz bottle, P480. Click here to visit website.

It was our dream to fly THE Jeff Galloway into Manila. It’s surreal that he’s finally arriving in less than a month’s time!  You MUST be there to join us!

Jeff Galloway is a legend in the running world. He is a world-class athlete and a member of the 1972 US Olympic Team. He is the inventor of the Galloway Training Programs and has coached over 250,000 runners and walkers all over the world. Jeff has completed over 130 marathons and has written 18 books on running, walking and general fitness and speaks at over 200 events annually. He has been named one of 18 Runner’s World Experts in the magazine’s 40th anniversary edition.

{THE GALLOWAY METHOD LECTURES}

Join Jeff as he discusses and demonstrates the tips and techniques that have helped thousands of runners run faster, longer and injury-free! Hear Jeff talk about the following:

• Conquering “The Wall”: how you can break through your limits and eliminate fatigue
• The “Magic Mile” formula: how to accurately predict your race performance
• The Galloway Method: Why taking walk breaks can make you run faster
• How to do speed work, hill training and long runs properly so you don’t waste your training
• How you can train to run any distance and still enjoy family, friends and career
• How to correct your running form and improve running efficiency
• Staying motivated: Why losing motivation while training is normal and how you can keep your focus on your goal
• Nutrition: What to eat before, during and after your race for optimal performance
• Why monitoring and boosting your blood sugar level is critical to successful racing
• How to deal with injuries and recover as fast as possible
• Race-day strategies: Run your best race using the correct strategy
• Over-training: How to avoid it so you run at your best during race day
• Why proper cross-training and strength training will improve your running
• An extensive Q&A follows where Jeff will answer all your questions based on data gathered from coaching over 250,000 runners and a running career that spans nearly 50 years!

TBR DREAM MARATHONERS 2011 COMPLIMENTARY TICKETS

All registered participants of TBR Dream Marathon 2011 will be given (1) complimentary ticket worth P500 to The Galloway Method Lecture.  To claim, runner must pick up on the following days (or send a representative with an authorization letter) and present a valid ID:

• Jan. 12, Wednesday, 6pm to 9pm, ROX Bonifacio High Street during Bull Circle
• Jan. 22, Saturday, 5:30 am to 7:30 am, in front of Krispy Kreme, BHS, during Bull Session
• Jan. 26, Wednesday, 6pm to 9pm, ROX Bonifacio High Street during Bull Circle
• Jan. 27, Thur to Jan 31, Monday – Planet Sports, Powerplant Rockwell

All unclaimed tickets will be automatically forfeited.  Ticket is strictly non-transferable, not convertible to cash, not for resale.  Runners who sell or transfer tickets may be disqualified from joining TBR Dream Marathon on March 20, 2011.

{GALLOWAY RUNNING SCHOOL}

Sign-up for the Galloway Running School!  Jeff will personally conduct two workshops in Manila and one workshop in Cebu! Class size is limited to 30 students and will run for 3 hours. During the workshops, Jeff will provide personalized instruction on the following:

• How to improve time
• Individualized format–ask any question in any area
• Specific running drills for easier, more efficient, faster runs
• How to improve endurance without pain and over-fatigue
• How to avoid hitting the wall
• Specific training programs for specific goals
• Specific recommendations on water intake, eating and why it’s good to drink coffee
• Dealing with heat
• Absolving you of guilt for not stretching
• Strength for running
• Motivation techniques to get you out the door
• Mental toughness techniques to keep going
• “Dirty tricks” that will strengthen your mind on race day
• When to replace shoes

WORKSHOP SCHEDULES:

• Manila: Wednesday, Feb 2, 6 to 9 am, UMAC or ULTRA (venue to be confirmed)
• Manila: Saturday, Feb 5, 6 to 9 am, UMAC or ULTRA (venue to be confirmed)
• Cebu: Friday, Feb 4, 6 to 9 am, TBA

WORKSHOP PRICE: P4,000 per head

* Note: Come in your running gear!

{CONTACT}

MANILA: Call 0915.638.5801 or 507.4507 or email: galloway@forwardleanrunning.com

CEBU: Call 232.6888 loc 8941

Just a few more days until the 2nd Cebu Marathon.  I won’t be flying in this time, but my thoughts will be with all the 6,250 participants (including over a thousand marathoners!) who have registered for the race.

– Thanks to race organizer, John Pages, for sending me this long lost photo just today! This was taken last year with Bea behind me.  Read more about our story here –

I feel all warm and fuzzy when I remember Cebu Marathon 2010.  It was truly one of the best races I had run for the entire year.  Race organization was professional and close to perfect.  But, it was the warmth and hospitality of the locals that set it apart from all other races.  Now, that’s something not just any race organizer can plan for nor fabricate; it comes from the heart of the city and the soul of the people.

Good luck to all those running Cebu this weekend. I can only pray you have as much fun as we did last year!

To Maxi and my dearest Bea, I do hope you’re both joining the race again and that you do great!