Running with Champion Triathlete Arland Macasieb

Tuesday, 13 December 2011  |  Running + Triathlon

The day before I left for San Francisco, I snuck in a run with Arland Macasieb at Ayala Alabang.

– Arland is the cover of TBR Magazine – Nov/Dec 2011. Get your free copies! –

For those of you who don’t know, Arland is the Philippine elite champion of the Ironman 70.3 2011 and a 12-time Ironman finisher. He qualified for Boston Marathon in 2011 with a time of 2:52.

Before our run, I asked Arland to take it easy on me.  I was still recovering from New York Marathon and was set to run California Int’l Marathonin a week’s time.  He obliged and nonchalantly replied that he just finished Ironman Arizona last November 20. He set a new Philippine IM record with a time of 9:44:30.  His marathon time at Ironman Arizona?  Oh, just 3 hours and 19 minutes for his 42km.  That’s right after the swim and bike, guys!

I thought I was the only one crazy for setting myself up for multiple races, but I learned that Arland was set to do Timex 226 Iron distance triathlon on December 3, just a day before my CIM.  So, he agreed to run easy with me around Alabang Country Club.  Of course, “easy” is relative; it was definitely easy for me, but it was probably a walk in the park for him.

– Quick lesson on form and technique from Arland –

After our brief run, he shared with me some techniques he practices in his runs and as a Newton brand ambassador.  Here are a few things I learned that day:

  • For proper form, pull up the knee and land on your midfoot.
  • Do not overstride. Your foot should not go beyond your shoulders.
  • Instead of focusing on your pace, focus on cadence.  Cadence is the number of steps you take per minute. Aim for 90.  Arland shared that, in a race, he checks his cadence and not his pace.  He advised me to change my window display on my Garmin.
  • To increase speed, your stride increases.  Your leg stretches backward, knee goes higher.  Again, do not overstride.
  • Use your core for power. Arms remain relaxed.
It was nice to finally spend some time to chat with Arland.  I did apply my new learnings at CIM, specifically being conscious about the power coming from my core, and boy did it make a huge difference in my run.  As for Arland, he went on to win the Timex 226 that weekend with a time of 10:18:57.  Congratulations Arland!
Click HERE to read more about Arland’s win at Timex 226.

Running in Central Park: Last Run before NYCM 2011

Saturday, 5 November 2011  |  Running + Triathlon

This morning, Rico, Angela, Anthony and I ran our last run before the New York City Marathon 2011 this Sunday.  We met at the corner of 59th and 5th, right by the Apple store (oh, this run was for you, Steve!) and made our way across to Central Park.

– with Rico and Angela doing all the touristy stuff before the run –

– with Rico –

Central Park is a great place to run in. To run on wide, paved rolling hills surrounded by trees and squirrels shuffling about in the heart of New York City is always a surreal experience for me. It was a great way to cap the end of the training period.


Today, the park was busy with preparations for race day. A lot of runners participating in Sunday’s race were running probably their last runs too just like us. Banners and scaffolds were up for the last few kilometers towards the finish. And, lucky for us, no less than Mary Witternberg, President of New York Road Runners was at the finish line introducing celebrity runners who would be running the marathon. We spotted Mario Lopez but I wasn’t familiar with the others. (Did you know Christy Turlington is running? So are Edward Norton and the Chilean Miner again! Click HERE)

– Celebrity runners for New York City Marathon 2011 –

– Mary Wittenberg, President and CEO of New York Road Runners –

– As close as I could possibly get to Mario Lopez and his dimples hah! –

– Is this Ryan Sutter who married Trista on The Bachelorette? Yes, yes, I’m showbiiiiz –

We ran through some of the last few kilometers of the marathon course, through the finish line, and until, what I like to call, one of the longest walks of my life, a slow walk from the finish line to the exit out of Central Park after the race.

– Anthony and I at Mile 25. I wonder if we’ll look this fresh when we cross the same portion on race day –

– Anthony, Rico, and Angela –

– This is the road taking runners from the finish out to Central Park. It looks short now. But after running a 42km and the only thing you wanna do is to rest, this slow walk is a tough one. –

– Yes, we just had to have our pic taken here! –

After running 4k in such cold and windy weather, we found ourselves at one of the best pizza places in New York City: Patsy’s Pizzeria.  I read about this in a magazine and was drooling even before I tasted the pizza.


Yum!  I wasn’t hungry, but I ate more than I should.  Good thing it’s carboloading time!


After a great run and a sumptuous lunch, we runners refused to run or walk home in the cold. It was off to the subway to make it to our own warm and cozy apartments and hotels as soon as possible!


Gatorade Sweat Test for NYCM

Tuesday, 25 October 2011  |  Healthy Food + Recipes, Running + Triathlon

In preparation for New York City Marathon, Gatorade invited Anthony Pangilinan and I for a Gatorade Sweat Test, a test conducted by the Gatorade Sports Science Institute (GSSI) more commonly to elite athletes from Philippines National Teams to the Azkals. They’ve also done the test for the Polo Tri Team.

The Gatorade Sweat Test basically analyzes an athlete’s sweat rate and provides an adequate hydration program to ensure that the athlete performs at his/her best.  For Anthony and I, Gatorade offered to conduct the test to help us plan our hydration for NYC Marathon on November 6.

– with GSSI Consultant and Gatorade Sweat Test Director, Nino Sinco –

Gatorade Sweat Test director and consultant of GSSI, Nino Sinco, a 3:20 marathoner, mind you, gave us a briefing. Here’s what I learned about hydration:

  1. For every 2% below proper hydration level, you experience a 20% reduction in performance. For us runners, this could mean months of training flushed down the drain just because we failed to drink properly before or during a race!
  2. Our sweat rate does not change whether in hot or cold weather. This means that regardless of the amount of sweat you feel, you should make sure you are hydrating properly because you sweat the same amount whether you’re running in Manila heat or New York winter. In cold weather, you’re just less soaked because the sweat evaporates quickly.
  3. Most athletes—including you, dear runner—start a workout dehydrated without even knowing it. I plead guilty.


A week before the test, we were informed that GSSI would simulate race conditions for New York City Marathon. What did this mean? They booked a function room at Mandarin hotel, brought two treadmills in, and reduced temperature to 55 degrees. Only a limited number of people were allowed in the room to keep the temps low. The kicker: two fans were placed on each side of the treadmills to simulate wind chill! Brrrrr. My Li’l Miss Bull Runner must’ve felt the cold because she asked: Is it also going to snow in here?

Before I got into full NYCM Gear, GSSI took my weight and urine sample. Once done, I was not allowed to eat or drink anything but water or Gatorade.


Nino then placed two patches on my body: one on my forehead and another on my forearm. This would collect my sweat and would be removed until it was fully saturated. They did the same with Anthony.

– Putting on those patches –

– I heard these sweat patches cost a bundle! –

– with Angel of Gatorade. Her first marathon was at TBR Dream. Her 2nd will be NYCM –

We were handed 1 bottle of Gatorade and 1 bottle of mineral water and we could drink as much as we wished. Our heart rates were taken and would be monitored every 10 minutes or so during the entire run.


Anthony and I hopped on our treadmills ready for the long and cold run ahead. We were instructed to run for 1 hour and 30 minutes at any pace we desired.

Ooh boy. I love to run, BUT not on a treadmill. It is dreadfully boring for both the legs and mind and I do it only as a last resort. I was thankful that Anthony was there as company.  (Gatorade, I only do this for you!)

– Running with Anthony P. –

We agreed to keep our pace at 4. But, when Anthony wasn’t looking, I increased mine to 4.5 haha. When GSSI staff checked on us, I learned he had increased his speed to 4.6 and proudly announced to them that he was faster. So, of course, I hiked mine up to 4.7! Yes, Mr. Pangilinan, you were 0.1 faster than me for uhm 5 seconds hah!

We talked about New York preps, running, triathlon and more as the X-Men DVD prepared by GSSI staff for our entertainment played on. We talked about how we were slaving away like hamsters while GSSI and Gatorade people were probably dining at a buffet in the warmer room next door. Once in a while, Anthony would sprint or run sideways like a dancer. It may have been out of boredom, but it may also have been an attempt to distract me from finishing the run. I suspect it was the latter!

– Talk, laugh, drink, run. Anything to keep the boredom at bay –

During the last 20 minutes, Nino removed my patches because they were saturated with sweat already. I then began my countdown to the finish. I would yell: 19 minutes to go…10 minutes to go…5 minutes…1 minute. It was around this time when I recall Anthony saying: Ang kulit mo pala! Poor guy. The Gatorade Sweat Test must have also been a test of his patience and tolerance with The Bull Runner tsk tsk.

– Every minute counts! –

– Nino removes the patches on the forehead and then the arm –


We both ran all 1 hours and 30 minutes.  It was the longest I had ever gone on a freakin’ treadmill. Wow, I felt like a winner when I finished.

Once we were done, we had another weigh in to check fluids lost. Anthony then proceeded for the post-test interview first and I followed.


Even before the Sweat Test ended, GSSI had confirmed that I was dehydrated when I started the run. Scary how I felt completely fine and I was completely oblivious to the risks I was putting on my body!

Our full results will be released early next week before we leave for NYC Marathon and I’ll post them up here.  I’m pretty excited because the info will surely be useful in planning our hydration for the race and all other future races. They will be able to tell us exactly how much fluids we should be taking during the race and how often. How cool is that?!

As for my running buddy (or was it fierce competitor?), he texted me that evening: I won Part 1!

What Part 1?!  Why didn’t anyone tell me this was a race?!  And how exactly did he win it?!  Apparently, Mr. Pangilinan’s basis for the win was that he accomplished the urine test + actual run + interview faster than I did!  Much to my hesitation, I conceded. After all, he did leave hotel premises earlier. And, the Gatorade Sweat Test was just that – a test.

Too bad Mr. Pangilinan didn’t know that Part 2 was the Adidas KOTR 21k the following day.  I ran the 21k while he stayed in bed to rest and recover.  As soon as I crossed the finish line that day, I declared myself the winner of Part 2!

As for Part 3, let’s see who crosses the finish line first at the NYC Marathon!  Care to place any bets?

Thanks to Anthony for keeping me sane during the run.  I couldn’t have thought of a more hilarious and entertaining treadmill running partner for the day.  See you in NYC Marathon and carry that flag for us with pride!  Thanks to Gatorade for giving me the opportunity to undergo this test. You can make me your guinea pig or hamster anytime and I’ll willingly run another long and boring treadmill run just for you.  No sweat! And, no pun intended!

– with Ton of GroupM and Oz of Gatorade –

– with Gatorade and GSSI team. Thanks guys! I know I said it was boring, but it was as fun as we could possible make it! –

Out Running

Friday, 12 August 2011  |  Running + Triathlon


You know how some of these running shops have this cool sign “Out Running” displayed on their doors when no staff is in sight.  Well, I took the liberty to make my own for TBR.  See above.  (Yes, I still have a lot of time to design completely useless stuff for your entertainment.)

You see, I spent most of the week catching up on lost time with my beloved running.  After two months of sorely missing my free, painless runs when I had Morton’s Neuroma, and now that I am fully recovered (woohoo!) and completely stoked over my NYC Training, I ran almost everyday of this week: Sunday, Tuesday, and Wednesday.  I ran a 10k Tempo yesterday (which I hadn’t done in months and I was panting like a dying dog out there but I loved every minute!) and I have a  29k long run pencilled in for tomorrow.

One of my friends told me last night after seeing me run: It was so nice to see you running strong again.  I only have one thing to reply: Oh baby, it feels great to be back!

Disclaimer: To the beginners, do not run daily as I did! Hah!  I really only run 4x a week to allocate time for recovery and to avoid injury.  I just HAD to run this often this week because I missed it too much.  Be back to my regular training program next week.  Be good!


Holy Week Training

Saturday, 23 April 2011  |  Running + Triathlon

As long as we fulfill our religious duties, we can use our free time this Holy Week to train, rest, and train. Well, that’s what I’ve done the past few days.

This morning, we got a good group together for a long 25k run that turned into a shorter 14k run. I felt ill at 12k and started walking. Despite my telling them to go ahead and run, they walked (and chatted) along with me for the last kilometer. That’s what running friends are for!

After the run, Adel—who asked me to bring my bike—adjusted it for me. With the bike seat much higher than I’m used to, they all proceeded to teach me how to mount and dismount properly without embarrassing myself. Now, that’s what triathlon friends are for!


– Adel, Bic, Jay, Jun, Mariel, and Jake all help to adjust my bike. Thank guys! –

– Adel and Jake teach me (with  much patience) how to mount and dismount –

Happy Easter to all. Shall I run or bike tomorrow? Hmm…