Every Tuesday, I will be featuring Running Groups in Manila and possibly around the world. Let’s start this off with one very close to my heart as its led by my TBR Dream Marathon co-founder Jim Lafferty and started with a core group of TBR Dream Alumni.

Meet the Pukers and their Puke Sessions.

TBR: The name “Puke Sessions” is intriguing? Why “Puke Sessions” and does any of it actually happen during a run? LOL

Coach Jim Lafferty: When I formed my team in Nigeria, and started coaching the national Marathon Team, we set up that every Thursday was a SPEEDWORK session, to allow for enough recovery to follow with a Sunday long run.

In our first session, it was hot and humid and people were not used to the pace and running intervals despite being overall fit. a Couple of people had to stop and vomit in the bushes along the road where we did our speed work. We all kind of joked about it.

So, when I sent out the reminder for the following week, I jokingly called it “time for our next puke session” and the name just stuck. Even to this day, the team in Nigeria is quite large and they send me weekly updates, and they call it “Puke” and it is still on Thursdays.

So when I came back to Philippines, I targeted to replicate the magic–Thursdays, and calling in “Puke”.

That’s the story. From the first email that is what it was called!

– Coach Jim and the Pukers at a Thursday Puke Session –

Ken Mendola: When I first encountered PUKE, I myself was expecting that this 4 letter-word (PUKE) were initials that meant something more. Basically, you have to take the word figuratively and literally as it is. Puke Sessions because it’s all about high intensity training. If you followed Coach Jim’s instructions and did the drills to a T, then it’s either you feel like puking or you eventually puke.

PUKE is an attitude on how you embrace the workout to stress the benefits you can gain from it. Whether you puke or not during sessions, it really depends on the effort you put into each workout.

TBR: How did Puke Sessions start?

Ken: PUKE Session started as a vision by Coach Jim last year 19th of July. He introduced this idea of doing a regular weekly speed work session with a fellow TBR III alumnus Rio Mayuga. Then, emails were sent to 7 lucky TBR III alumni last August 12, 2012 (Vince & I included).

Before we received the email, we started our group as “Team Botchoylicious” specifically for TBR III season. We were doing fine going through our regular weekend runs in Ayala Alabang. The email basically introduced speed workout/drills in a group dynamic as a means to improve our own runs.

– The Core Pukers –

Everybody was positive and excited that the first session officially started August 16, 2012 (Thursday). Thursdays with Jim became a part of our weekly regimen that we call it now PUKE nights or simply PUKE Sessions.

TBR: You celebrated your first anniversary recently. Tell us more about it. How much have you grown as a running group the past year?

Ken: As a group, Puke Sessions have really evolved in itself. From its small beginnings of around 10 runners during its 1st Thursday session, you can expect any given night of at least 25-30 runners. As I recall, we even reached around 50 runners in one night. What makes the group special is that we started as a group divided into two: the core TBR alumni and the SRA (Snail Runners Alabang). Expect group competition every now and then. But as time bonded us together, we became a family under Jim’s selfless guidance. You can feel the positive vibes and each Puker pulling and rooting for everybody in every drill. I guess that’s the beauty of group dynamics.

– First Anniversary Run & Get Together of the Pukers –

What started as a regular once a week session, has become a twice a week assembly (weekend sessions are every other weekend though). Not to mention, the drills as well have levelled-up. After a year of its existence and the huge improvement that each Puker experienced, I can say Puke Sessions are here for the long run.

– Weekend Puke Sessions –

TBR: What is a usual training session like?

Ken: Training session starts with warm-up easy jog. This is followed with warm-up stretching exercises, then proceeded with “workout” of the night. This part gets tricky because no Puker has any idea what the workout will be. It all depends on Coach Jim’s agenda. Not knowing what to expect is probably part of the program to keep each Puker always on their toes. Always ready and prepared for the worst brutal workout of the night. Normally, workouts are purely or combinations of intervals, tempos, fartleks, and hill repeats. After the main workout, it is followed by cool-down stretching exercises before calling it a night.

TBR: What type of runner can join your sessions?

Ken: ALL are welcome to join Puke Sessions. It doesn’t matter if you are a beginner, a competitive runner, or even a seasoned athlete. The group is not limited to purely runners, even triathletes and ultramarathoners have started joining the group.

TBR: How can runners join your runs?

*Regular Thursday Puke Sessions

DAY: Every Thursday
TIME: Starts at 7:30PM
VENUE: Meeting place is at Lafferty’s Residence at #252 Langka St., Ayala Alabang Village

* Weekend Puke Sessions (Progessive Interval Training)

DAY: every other weekend (either Saturday or Sunday) and announced 2-3 days before session
TIME: Starts at 5:30AM
VENUE: Meeting place is at Lafferty’s Residence at #252 Langka St., Ayala Alabang Village

COST: Sessions are FREE. They can approach any PUKER they know (Vince Bunuan/Ken Mendola can also assist new Pukers through FB) to help them be included in “Coach Jim Lafferty’s Puke Session” FB Group. All the details and official announcements are all there.

CONTACT:
Vince – vinceb4@gmail.com / 0917-5989510
Ken – kmenusrn@gmail.com / 0920-2439999

Do you want your running group featured here? Email tbr(at)thebullrunner.com with subject: Running Group Feature.

See you for the 1st Bull Circle on Wednesday! We’ll be talking about The Marathon Dream. History of the marathon, History of TBR-ULAH Dream Marathon, How to Use your Marathon Program and the Run-Walk Technique that we’ll be using.

Runners who have not claimed their Welcome Kits may claim it from 6PM until the end of the talk. Our redemption area at The Athletes Foot, BHS will be closed only for Sept. 18 to give way for the talk.  Redemption will resume by the following day, Sept. 19, at The Athletes Foot, BHS.

Our sponsor, Enervon HP will be giving away 700G Enervon HP to participants! Here’s how you can get one:

Enervon HP Recovery Promo- Exclusively for TBR 2014 Participants
Get a FREE Enervon HP Recovery Stocks at the 1st Bull Circle of TBR 2014! 700G Enervon HP box is up for grabs!

Mechanics:

1) Like the Enervon HP Facebook fanpage: www.facebook.com/EnervonHP
2) Attend the Sep 18 Bull Circle
3) Claim your Enervon HP 700G box in the Enervon HP booth in the Bull Circle
4) Enervon HP Recovery stocks will be available until supplies last

Additional reminders for our Bull Circle:

• Talks and clinics are free of charge.  No pre-registration required.
• Non-participants of Dream Marathon 2014 are welcome to attend.
• For inquiries, Dream Marathon hotline.  Look for Macel at 0942-477-6099 or email tbrdream@gmail.com

I’m honored to be one of 25 to be given the opportunity to share my story for Ayala Land’s 25th Anniversary with the theme “Generations Ahead” in which they celebrate 25 years of building communities that are innovative and increase value over time.  In the coming weeks, they will be featuring 25 individuals who have grown with the company, created lasting memories, and made a difference in the country.

The partnership between Nuvali and TBR Dream Marathon started in our inaugural event in 2010 and, by Dream Marathon 2014, it will be our 5th year of a wonderful partnership.  Without the initial trust and support of Nuvali, most especially its General Manager Jun Bisnar who ran his first marathon in our inaugural race as well, we wouldn’t have been able to make all these marathon dreams come true.

Thank you to Nuvali and Ayala Land for supporting us and our runners!

For us runners, we will run come hell or high water (okay, maybe not too high for flood water!) This would mean that many of us (this writer included) run despite heavy rains that slam on the roads.  As long as our safety isn’t compromised, a long run under the rain can turn you into a child again stomping on puddles and being free to roam and play.

To make your rainy run, fun and enjoyable, here are my top 10 running gear for rainy days:  (Warning to Men: These are all my personal run gear so sorry if most of the items are women-specific.)

1) Berghaus Jacket

FAVE FEATURES: I would use this during a run under a light drizzle. It has a unique zipper on the arm to hold an ipod/mp3 player. Material is lightweight. The look is stylish and feminine.

2) Nike Womens Cyclone Vapour Running Jacket

FAVE FEATURES: This Nike jacket is designed to move along with you while you run.  The textured dots inside aren’t just for aesthetics; they create space between the jacket and your skin to reduce cling. There’s an adjustable cord both at the hood and the lower hem should you run against wind.  It is lightweight and water resistant.  See the internal pocket on the left side?  You can fold the jacket in for easy storing.

3) Nike Epic Run Shorts and Nike 

FAVE FEATURES: While these aren’t necessarily rain-specific, I like wearing them most especially when it rains because the fit remains the same even when soaked in rain water unlike loose shorts that tend to cling when wet.  The Nike Epic Run shorts (black in the middle) has 2 internal drop-in pockets to carry gels, keys, mp3 player, or cash.  The other 2 shorts (grey and blue) fit very well and provide good comfort.

4) Otterbox Armor Series

FAVE FEATURES: It’s shockproof, dustproof, and waterproof! This keeps your phone safe even when it rains. Actually, even if you submerge it in water.

5) Garmin Forerunner 310XT

FAVE FEATURES: Garmin’s triathlon watch is water-resistant. It can be used for swimming so it’s obviously safe to use under the rain. Should it get dark out, tap it to turn on the backlight.

6) KSwiss K-Ruuz 1.5 Shoes

FAVE FEATURES: The K-Swiss K-Ruuz 1.5 is K-Swiss’ lightest racing flat. It uses K-Swiss’ unique ION-mask hydro-phobic technology which is designed to repel water. It also has drainage holes underneath the shoe to keep your feet dry. It has limited cushioning and a bit of support so I would use this only for short runs. The shoe below is the 2012 model for women.

– KSwiss K-Ruuz 1.5 2012 version for Women –

7) Otterbox Waterproof Series

FAVE FEATURES: This air tight container keeps its contents dry and protected. For the Otterbox 2000 Series seen below, you can fit your iphone, ipod, passport/license, cash, and more. There are other available sizes for these. You can also check out the Otterbox Pursuit Series which are updated versions of mine below.

8) Adidas Handheld Hydration Bottle

FAVE FEATURES: This handheld hydration bottle from adidas can’t possibly slip off your hands due to its design. It’s also lightweight and easy to drink from even while on the run.

9) 2XU Cap

FAVE FEATURES: The material of this cap is water resistant, lightweight, and breathable.

10) Petroleum Jelly

FAVE FEATURES: Keeps your skin chafe-free and blister-free. Apply this liberally on your chest area in the perimeters of your sports bra if you’re a woman, at the edges of your shorts, and even on your toes to avoid blisters from soaked socks and shoes. Never leave home without this!

Swimming and I have a love/hate relationship.  I used to only swim in preparation for a triathlon.  Once the race was over, I would skip the pool for the road.  But, after Ironman 70.3 Cebu, I found myself swimming just for the sheer fun of it.

Good thing I’ve had great company.  Since May, while training for Cebu and even after the race, I’ve been swimming every Tuesday and Friday under the guidance of Coach Anthony Lozada and with fellow classmates Joey and Elaine.  I try to sneak in an additional swim during the week as homework.  (I hope the Coach read that last line…twice!)

 – with Elaine, Joey, and Coach Anthony –

Swimming has been good for me.  And, even better, it’s been good for my running.  I’ve found that, cardio-wise, I’m stronger.  It’s most noticeable when I’m climbing hills.  No more huffing and puffing.  Whoakay, maybe just a bit but with less whining.

Swimming has also been perfect for an injury prone runner like me.  It gives my weary running legs the opportunity to train without the pounding.  I’ve found that it actually loosens up my tired ankles after a run the previous day.

I also like the fact that I get an upper body workout now.  My flabby arms (Argh, it runs in the family. Thanks Mom…I still love you!)  and my postpartum belly (Yes, I still call it that even if I gave birth almost 9 years ago) have tightened up a bit.  Hopefully, like in a year, I get one out of the six pandesals of Ani de Leon-Brown’s abs. Wishful thinking. LOL.

Anyway, you get the point.  Swimming has been great for a runner like me.  You should definitely give it a try as a cross training activity.  To convince you even more, I sat down with my Coach and asked him more about the benefits of swimming for runners and triathletes…

TBR: Tell us about your background as a swimming/ triathlon coach
Coach Anthony: I’ve been teaching swimming for the past 35 years and coaching swimming for the past 16 years. I started coaching triathlon in 2010.  My credentials include:

• Member(Coach)-Philippine Swimming Inc.
• National Coach – 2004 Athens Olympics
• International Triathlon Union(ITU) certified Level-2 Coach
• National Coach-2013 Jeju ASTC ITU Development Junior and U23 Women Continental Camp, Korea
• International Triathlon Union(ITU) certified Coaches Education Facilitator

TBR: What type of swim technique do you use in teaching swimmers or triathletes?
Coach Anthony: The type of swimming technique that I teach my students, both for swimmers and triathlon, is to maximize their “distance per stroke”. The guiding principle behind maximizing distance per stroke (DPS) is economization and efficiency of movements. During a long distance endurance race like triathlon, it will be more efficient to find an ideal stroke rate which translates to a higher DPS than just thrashing and powering your way across the water. With an ideal stroke rate with a high DPS, we are able to delay fatigue and the onset of muscle soreness. But, before my students can achieve that, I have to teach them the proper fundamentals of the stroke.

TBR: Would you recommend swimming for runners? Why?
Coach Anthony: I have to say that Swimming is a MUST for runners because not only is it a refreshing way to train. But runners can continue to develop their cardiorespiratory fitness or endurance while giving their body, more particularly their joints, a break from the pounding of running. Runners have to learn to swim because it is a “Safety Skill” that no one can do without.

TBR: Swimming is the most common fear among the three disciplines in triathlon. What tips can you give triathletes who wish to improve in swimming?
Coach Anthony: First and foremost is that they have to make sure that they enroll at a reputable swim school with years of experience in the field of swimming and have produced top level athletes, as they say “the proof is in the pudding”. Their teachers and coaches must have the proper training in being able to transfer their knowledge effectively to their students or athletes. Swimming is not an easy sport to learn and develop, teachers and coaches must be able to motivate and encourage their clients to achieve their goals and fulfill commitments to themselves. I have heard of a lot of individuals who have given up learning how to swim because their teachers failed to create an environment which is conducive to learning.

TBR: Can you give us three tips for swimming in open water during a triathlon?
Coach Anthony:

• Tip #1- Never start a race without doing an ocular of the conditions of the swim course and swimming in it as well. Find your markers so that you will target these as you do your “sighting” and swim in a straight line.
• Tip #2- Be confident in your training and try to avoid swimming too close to the lane ropes and buoys. In any tri race, these are where athletes crowd and it will be too tiring to keep on stopping or changing directions just to avoid them.
• Tip #3- Since most triathletes train in a swimming pool, it will be best to practice turning already 5-meters before the wall (do some sighting drills at the same time) and avoid doing the push-off from the wall as you continue your laps. This will more or less simulate open water conditions where you have to maneuver around buoys.

TBR: Where and when do you teach?
Coach Anthony: I teach or train athletes in Makati, Pasig, Alabang and Sta. Rosa Laguna.. Schedule will depend on the area so it will be best to call me.

• Mobile 0917-7932691/0922-8932691
• Email: anthony@bertlozadaswimschool.com
• Facebook: Anthony Lozada
• Website: www.bertlozadaswimschool.com