Category Archives: Running + Triathlon

I was invited to cover the Total Immersion Smart Speed and Open Water Skills Camp last May 31 to June 2, 2013 at Pico de Loro Beach and Country Club, Nasugbu, Batangas. The head coach of the camp was Shinji Takeuchi, Total Immersion Japan’s Head Coach who is the #1 viewed swimmer on Youtube (more than Michael Phelps!) for his graceful freestyle swim. For many Total Immersion fans, Shinji is truly one of the masters of Total Immersion (TI), a swimming technique developed by American swim coach Terrry Laughlin which teaches one how to swim efficiently. (Think Chi Running for Swimmers which, by the way, Shinji is also a certified instructor of.)  The camp was organized by Total Immersion coach, Ria Mackay of Aqualogic Swim Co.

The camp was recommended for: swimmers who wish to swim longer with more confidence, those who wish to swim faster while preventing injury, or competitive swimmers or triathletes who wish to improve their speed. It was open to international and local participants with a tuition fee of $550 and $450 respectively. The fee included camp fee, open water race registration fee, bus ride to and from venue, lunch and dinner buffet, swim cap, t-shirt, flash drive with drills, swim demos, and participants’ underwater and surface videos. For accomodation at Pico Sand Hotel the cost was $155/night.

DAY 1: MAY 31, FRIDAY

I enjoyed the comfortable 3-hour ride to picturesque Pico de Loro Beach & Country Club aboard an air-conditioned bus along with my swim camp classmates. The hubby and kids were to follow later that evening. We arrived at Pico around 1:30PM with just enough time to check in, grab a quick bite, freshen up and change, and head to the first session at the pool.

– View by the pool at Pico de Loro Sands Hotel. Loved the place! I’ll definitely come back. This view reminded me of Angsana Hotel in Laguna Phuket –

1) Pool Session – 1 hour

Before we began the session, each of us were videotaped swimming one lap. It was unnerving to swim in front of all our classmates and instructors, but I must admit that I couldn’t wait to see my imperfect form on video and see how and where I could make improvements.

– with one of the most graceful swimmers in the world, Shinji Takeuchi –

– Waiting in line with my swim camp classmate for our “shooting” –

The formal sessions then began with Shinji.  He was assisted by other TI instructors, Sandra Taylor and Karen Robertson, from Hong Kong as well as our other TI instructors from Manila led by Ria Mackay.  Shinji announced that he would share the secrets to his world-famous graceful freestyle. With that, he got my attention.

We were given basic TI drills to follow from floating like a jellyfish, superman, and gliding. He said that we should learn how to relax during a swim to avoid releasing too much carbon dioxide. He also taught us how to lean forward as we started to swim, then allow our bodies to collaborate with the water, not fight it. Water takes our bodies forward.

– Lucky enough to be between two runners, Joy and Reagan –

– Listening intently to swimmming guru Shinji’s every word –


– The first drill: Floating like Jellyfish. We were asked to relax everything from our neck, shoulders, down to our limbs. One of the TI instructors, Karen, supervises us –

2) Video Analysis – 1 hour

After the drills, we met at the Function Room for the classroom session.  Shinji discussed proper form and technique.  He reminded us that we could learn all the theories and practice by ourselves.  Ria Mackay reminded us that it takes 200,000 repetitions for a skill to be imprinted as muscle memory. 200,000.  Wow, I got a long way to go!

We also viewed each of the videos of ourselves swimming for us and the rest of the class to see!  Gasp! Much to my relief, the entire room did not burst out into laughter when they saw my video.

– Shinji discusses proper TI form and technique –


– with classmates and new friends Al and Reagan –

3) Open Water Session – 1.5 hours

At dusk, we headed off to the beach for an open water session with Shinji.

– I love open water swims. Would choose this over the pool anytime –


– with triathlete friends Mark Hernandez, Raymond Racaza, and Sid Maderazo –

It was here that Shinji swam before us and, I kid you not, my jaw dropped (along with everyone else’s!) He swam silently, gracefully, rhythmically as if he was gliding through the water. It was amazing…and it was inspiring!

Shinji then taught us more practical techniques for racing such as sighting, course correction, and turning. These tips were very practical for me as well as the triathletes in the camp.

– Shinji with other TI instructors and swim camp students –


– Posedown with triathletes Mark Hernandez, Raymond Racaza, and Sid Maderazo –

The night ended with a sumptuous buffet dinner by the beach. It was a great way to meet other classmates in the camp and also to chat casually with Shinji who, by the way, could not stop talking about swimming all through the night. Truly, this man is passionate about swimming.

– with TI coaches after a full day of swimming and right before we called it a night –

Next post: Total Immersion Smart Speed and Open Water Skills Camp (Part 2)

* Some photos courtesy of Aqualogic Swim Co. Photographer VT Roman

One of the most anticipated races of the country, the adidas King of the Road, is exactly one month away. If you’re one of the thousands who’s signed up and all set to run, here are my top ten do’s and don’ts for newbie runners preparing for the 10k distance:

WHILE TRAINING

1 > DO train for the race. The 10k distance is an event that you must seriously prepare for by gradually building up your mileage weeks before the race. Never ever say you’ll just wing the race and pray you survive. That is no way to participate in a race. Once registered, commit to training seriously for the event and enjoy the training experience.

2 > DO follow a training program. If you’re serious about running and race, it’s best to follow a training program from a coach or a reputable running website. It gives you a weekly schedule and allows you to monitor your distance and pace ensuring you don’t over or under train. It also keeps you safe from injury. Best of all, it teaches you discipline and how to train properly for an event.

3 > DON’T eat all you want. Some newbie runners, especially those who are trying to lose weight, think that they can indulge with their diet since they’re working out more. While it’s true that you’re burning more calories, you still have to watch what you eat. If anything, adopting a healthy lifestyle through running, will help you to be more conscious not just about weight management, but eating to care for your body and use it as fuel for optimal performance.

4 > DO run with a buddy or a group. For most runners, it’s easier to lace up and train when they’ve got other people to be accountable to. It also makes the training experience more fun when you share conversations and experiences with like-minded people who are eager to get on the road to fitness through running.

5 > DON’T train for speed all the time. Most newbie runners immediately want to run fast in their first race. There’s nothing wrong with that. But, if you do wish to train for speed, then make sure you train the right way. Include speed work in your training program only once or twice a week. Do not run fast during each workout. Better yet, consult a coach to ensure you get proper training.

ON RACE DAY

6 > DO think positive. Most new runners are petrified by the thought of racing. Negative thoughts arise such as “What if I finish last?” or “What if I don’t finish at all?” It’s normal to feel anxious because you’re stepping out of your comfort zone. But, overcome all your worries by inviting positive and powerful thoughts and have confidence in your own capabilities.

7 > DON’T wear brand new shoes on race day. It’s always great to get yourself a brand new pair of shoes for race day. But, make sure you break this in properly. Give yourself at least a month to use the shoe during training so you’re certain about the fit and comfort come race day. That means, get yourself those shoes NOW.

8 > DO hydrate properly. Some runners fail to give importance to proper hydration. It’s important to drink water if you’re running less than an hour and take a sports drink if you run over an hour to replenish your electrolytes. Heat stroke is a serious threat especially with the sun beating down on us.

9 > DON’T give up. There will be times when, during the race, you may think “Why am I doing this?” or “I’m in pain. I wish I could stop.” Always remember that the pain and discomfort is temporary and you must rise above it. Focus on your goal: to finish strong and happy and to achieve something that you never thought you could.

10 > DO run your own race. When the race starts, you may get overwhelmed with the crowd of runners going at their own pace. Resist the urge to go as fast as they are. Run at your own pace as you trained and planned. Always remember that you are your own King or Queen of the Road and no one can tell you otherwise.

HOW TO SIGN UP FOR ADIDAS KING OF THE ROAD 2013

adidas King of the Road will be on July 7, 2013 at Bonifacio Global City.  If you have signed up yet, there are two ways to register for this year’s adidas King of the Road Philippines:

1. Visit http://adidaskingoftheroad.com/ph and register online by filling up all the required fields (not available for 10KM Relay for Students). Online registration is open from May 2 to June 23, 2013.
2. Visit any of the seven (7) adidas KOTR 2013 registration sites in the following stores —adidas Greenbelt 3, adidas SM Mall of Asia, adidas SM Megamall, adidas Powerplant, adidas Trinoma, adidas Two Parkade (Bonifacio Global City), or Runnr at Bonifacio High Street. Onsite registration is open from May 2 to June 30, 2013.

Race fees are as follows: P1,300 for the 16.8K race; P1,100 for for the 10K regular race; and P800 for for the 10K students’ race. Runners signing up for the 10K students’ race will have to present vaild student IDs (must be valid until July 7, 2013) at the registration sites.

There is also a discount for runners that sign up in large groups. Participants who register with their friends and family at the same time at the registration site get the following discounts:

• Group of 10 runners = Php100 off each
• Group of 15 runners = Php150 off each
• Group of 20 runners = Php200 off each

For more news, updates, and promos on adidas KOTR 2013, visit www.facebook.com/adidas or follow the conversation with #kotrph2013.

When I started running, all I wanted to do was run. It was difficult enough to find an extra hour per day to workout, so if I managed to find time, I thought it might as well be used doing something I love: running. Phooey with mind-numbing squats at the gym, swimming laps at the pool, or yoga poses that I couldn’t do much less pronounce. Those were a waste of time for me.

Fast forward to 2012. I signed up for a triathlon and found myself compelled to swim, bike, and take yoga for flexibility if only to save myself from embarrassment at Ironman 70.3 in Cebu. In the months that passed, cross training became a lifestyle for me. And, quite surprisingly, as much as I loved running, I woke up to each day eager to work out different parts of my body. It gave my tired feet a respite from all the pounding too! I found myself stronger, fitter, and, hey, happier! (The six-pack abs—I believe in my heart—is yet to come!)

So, here, I’ve compiled for you, dear runners, ten reasons why I think you should cross train. If you were like me before, a true running addict who obstinately refused to do anything but run, open your mind and take a few minutes to take this all in.  After all, even if we cross train, it doesn’t mean we love running any less!

1) It works out other muscle groups not used in running, such as your upper body, quads, and inner thighs.

2) It improves your cardiovascular fitness.

– Swim squad way back in 2012. Miss these guys! –

3) It prevents injury and gives your feet and legs a break from all the pounding.

4) It allows you to maintain your fitness level if you are already injured from running.

5) It will increase your chances of engaging in small talk with celebrity triathletes. Example: Ask Matteo Guidicelli while in transition: “So, do you wear your helmet or shoes first?”

– In this case, my line with Matteo was: “Lovely trails. You come here often?”

6) It will prevent you from overeating or indulging in junk food. Who wants to have a protruding belly in a bathing or tri suit?

7) It gives you new topics to discuss among running friends aside from the usual “So, when’s your next run?”

8) It provides variety for your Facebook or Instagram album. All your friends see are shots of you running plus that sickening Speculoos bottle all the time. (Sorry, I’m a solid Peanut Butter fan!)  This time you can post shots of you biking, swimming, or doing a headstand.

– See, now I’ve got shots with my bike. I’m not smiling because I saw that hill before me, but hey that ride was fun in a masochist kind of way! –

9) It breaks the monotony from running and gives your mind and body something new to look forward to.

10) Best of all, it makes you a better runner. Swimming will make you more flexible and lengthen your running stride. Biking will strengthen your quads. Yoga will improve flexibility and stretch tight muscles from running.

When I started running in 2006, it was my secret dream that the rest of the family would pick up the sport, too.  The hubby eventually started running and he completed his first marathon at the first TBR Dream Marathon in 2010 (good choice for a first, eh?)  We ran NYC Marathon together later that year.

As for the kids, they would run shorter races with us.  Sometimes, I would take them out on weekends for short bike rides and runs.  But, I never ever wanted to push them into taking the sport more seriously.  I believed that if I wanted them to enjoy this sport as much as I did, they had to want to do it for themselves.  And so, through the years, I’ve been living a very active lifestyle allowing the kids to see me come home after a long run, pack my running gear for a marathon abroad, or simply listen to me wax poetic about an awesome run.  At the same time, I prayed, hoped, and waited that one day they would ask me for more serious training.

After years of waiting, that day finally came!  At least for my older son, Anton, who is now 12.  (12 already? How time flies. Sigh.)

ABOUT ANTON

Indulge me for a moment here and allow me to tell you about this not-so-little boy of mine.  He’s a good boy. He’s quiet, respectful, obedient, and humble.  (I won’t argue with you, he probably got this from his Dad haha!)  At the same time, underneath all this shyness, he’s also smart, a deep thinker (a trait he got from him Mom.  Er, that’s what people tell me.)  His teachers tell us that he’s an old soul who throws out questions like an adult sometimes.  Last March, he graduated from Elementary school.  He was one of only two kids who bagged ALL the awards given out that day.  I was floored…and, I was overjoyed.  It was truly one of the proudest moments of my life.  The feeling beat a marathon finish 10x over.

– That’s my boy! –


– with the proud Mama and sis! –

If that weren’t enough, a few weeks after graduation, with summer upon us, Anton gave me even better news: he wanted to run and bike with me.  My reaction?  First, I was ecstatic!  Okay, let’s do this!  I had images of me and my boy running and conquering hills together and riding past cars (and Vin Diesel in a jeep) all over the city!  Then, reality struck.  While I could easily take him running longer with me, I worried about biking out with him. Wasn’t it irresponsible of me to send my dearest child out to bike with a newbie biker like me? With visions of me struggling to uncleat and dismount as I try to save him from an oncoming truck, I thought it best to find a coach to get his feet wet into this world the right way.

DUATHLON CLASSES WITH COACH NORMAN

Lucky for me, I’ve got a lot of great coach friends around.  I texted coach friends like Ani de Leon-Brown and Norman Pascual who I know train kids regularly.  After checking schedules (my daughter decided to take up swimming with Ria Mackay’s Aqualogic Swim Classes. More on that next time) and figuring out how I could possibly train for Ironman 70.3 in August while taking two kids to different sessions this summer (gaaah! the life of a tri mom!), I decided to go with Coach Norman’s Duathlon Sessions for kids in SM Mall of Asia every Wednesday and Friday. I thought if he wanted to get into triathlon later, then it would be easier for him already.

As for his gear, I chose NOT to spend to much on this just yet.  The only thing we really invested in were his shoes: Asics Gel Kayano, a few months ago. (I love run shoes and one should never compromise on this. So there!) I got Anton a very cheap mountain bike in Cartimar a few months ago and this was what we use for now.  For shorts, the hubby lent him.  For his tops, I gave him some of mine.  Hey, stop laughing about how frugal we are! I’ve got a couple of barely used football shoes, a tennis racket, and goggles gathering dust at home to remind me about spending too much too soon.  I just told Anton to prove to me first that he’s interested in doing this long term and we’ll support him all the way.

The first few sessions were one-on-one which was awesome for a beginner like Anton.  Coach Norman started with basic mounting and dismounting lessons, gearing, and even rode out with him around SM MOA a couple of times.

– with Coach Norman –

– Running seems natural for this kid. He actually leans forward and lands on his mid foot –


– After running, he gets on his bike –

By the next sessions, four other kids, all siblings, joined Anton for more fun sessions.  They raced with each other and even rode MOA in drafting positions.  During the last sessions, Anton even learned how to do a flying dismount, something I can only do in my dreams.

– They rush to wear their shoes, helmet, head off to bike, then run –


– The bigger kids biking –

– Little Sis comes out to watch Kuya. I’m hoping the bug rubs off on her too –

For now, Anton enjoys every single session and, for that alone, I am thankful.  I’m crossing my fingers that he’ll continue this even when school starts in June.  Just yesterday, he asked me: Mom, when can I get a nicer road bike?  Aaaah, it may burn a hole in our pockets, but, hey, it was music to my ears!

MORE INFO ON TRIATHLON FOR KIDS

If you want to get your child started in triathlon or swim, bike, and run, here are some info that may help.

COACHES

• Coach Norman Pascual – 0917.862.6224, tricoach norman@yahoo.com
• Coach Ani de Leon-Brown – 0915.444.0290, anikarina@gmail. com

RACES FOR KIDS (click on the links)

• Running – Unilab Active Health
• Run, Aquathlon, Triathlon – Alaska IronKids Philippines

MAGAZINE

• Junior Triathlete – published by Maricel Laxa-Pangilinan and Coach Ani Brown

We’re back!  It was one of the best marathons and most fun family trips I’ve ever had.

– Our last day in Paris. The two “cray-zees” had two scoops of Haagen Dazs each when it was freezing cold outside. –

I’m glad to be home again, but, I must admit, as soon as I felt sweat dripping down my forehead the minute we stepped out of the airport, I almost wanted to fly out again.

I know you’re sick and tired of everyone on Facebook and Twitter complaining about the heat.  So, instead of whining about how hot it is that I would prefer to kill myself with a 5k swim than run the same distance under the sun, I thought of giving you tips on how to make the best out of your run with such high temperatures.

To all you brave souls out there who are committed to running in this heat, I salute you and I send this article out to all of you. As for me, I’m just glad I’m on recovery mode for now!

10 Cool Tips for Running in the Heat

1. Run before the sun rises. Best time to run, especially if it’s longer than 2 hours, is to run at around 4:00 AM. No, it doesn’t follow that the earlier you wake up the cooler it is. Take it from me. When I had to run my longest run before London Marathon, I started running at 2:30 AM.  Stupid me. Humidity was so high that I practically choked to death at the first 50 meters of my run, the air was so stale and heavy that words exchanged during the run clung in the air like a cartoon.  Ack. It was so frustrating to learn that it felt even cooler at 6:00 AM rather than 3:00 AM.

2. Hydrate. You’re a runner! You should know this! Make sure to hydrate with water or your favorite sports drink. No messing around with this one especially in this kind of heat. Heatstroke is not a joke and it can happen to anyone.

3. Change venue. If you’re usual run route leaves you exposed under the sun, then consider running in tree-lined, shaded routes at least once a week. How about U.P., Filinvest City, or other exclusive villages that you may have access to?

4. Wear shades. A good pair of shades won’t just block your eyes from the shimmering sun, but it will actually help you mentally beat the heat too. With the tinted view of your surroundings, you simply feel that it’s cooler and it allows you to go a bit further.  My fave brand are Oakleys.

5. Think yourself cold. Scrap the following lines from your vocabulary while you run: “Ang init!”, “Grabe, ang init!” or, worst of them all, “WTF, ang init!” Believe me, all that complaining will only make you sweat more (and piss off your running buddies, too!)  Beat the heat by fooling your brain into thinking it’s cool. Say the following instead: “Good thing it’s not too hot today.” or just repeat the words “cool” or “cold” over and over. Okay, okay, I’m not really sure if this works under 35 degree weather, but it’s worth a try!

6. Change costume. If you’re running long, chances are your shirt will be soaked in sweat in an hour. A change of clothes midway through your run will make you feel fresh and cool.  Oh, and don’t forget two magic words for your apparel: DRI FIT.

7. Run on the treadmill. I know a lot of runners who are treadmill-averse. I was one of them. But, in this kind of heat, it just didn’t make sense to suffer under the scorching sun at 8:00 AM (that was the only time I could run after dropping kids at school), or, worse, to skip a run simply because of the heat. So, my treadmill and I kissed and made up early this year and I ran twice a week on the treadmill training for London Marathon. It was great.  Treadmill runs are a great way to watch your form, follow a good program at a controlled pace and setting, and, best of all, if it’s in a gym, it’s air-conditioned!  Woot!  To stay sane and keep boredom at bay, download a good and challenging workout for treader runs and don’t forget your music.

8. Cover up with a bandana or visor. I usually use a visor instead of a cap to allow the heat from my head to escape.  I would like to try the Magicool Cooling Bandana. I haven’t tested it, but we featured it on TBR Magazine (Mar-Apr 2013) and I do want one. The bandana can be tied around the neck, head or wrist and it can absorb cold water so that you can run with it. Sold at SecondWind and G-Stop for P350 only.

– Magicool Cooling Bandana –

9. Bring cash. Imagine this: You’re running at 15k in the heat, you happen to pass a 7-11 and spot a pedestrian savoring his large Mountain Dew Slurpee. Now, you don’t want to pine for the same drink without any cash on you, do you? (Obvious ba this has happened to me? heehee)  Make sure to hide at least P50 in your pocket (or under your insoles like I do) for an impromptu Slurpee; one for you and treat a run buddy while you’re at it.

10. Cool off with a chilled towel.  Pack a towel in a ziplock in your cooler along with your iced drinks. After your run, use the towel on your face, nape, and limbs to cool off.  If you don’t yell out “Haaay sarraaaap!” and think that it’s almost manna from heaven, something must be wrong with you.  Go rest and have a frap. It’s on me. (I’m kidding of course!)