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.

Online registration for Fitness & Athletics Indoor Duathlon is now open!

Click on the Facebook link below to register:

Facebook page: Fitness & Athletics 

Find the Indoor Duathlon tab, and click Register Now to view Mechanics of the Race and FAQs. More info HERE.

One of the best gifts of running to me is that it taught me how to adopt a healthy lifestyle for myself and my family. Through the years, I learned about the importance of exercise, but, beyond that, I also learned about eating well not just to improve my performance, but to take care of my body and the rest of the family’s.

So, when Dole invited me to the launch of a new product that could make healthy desserts, I was curious.  After all, isn’t “healthy dessert” an oxymoron?

As I entered the Dole kitchen, I spotted the sleek machine on their kitchen counter, but I had no clue what it was capable of. Was it a blender? A yogurt maker? Ice cream machine?  It was called Yonanas.  (I shall resist the urge to use the line “Yes Yes Yo!” Gawd, that is so 80s!)

WHAT IS YONANAS?

Dole Yonanas is a first-of-its-kind kitchen appliance that can transform frozen fruit into a dessert that looks and tastes like soft-serve ice cream.

With no addition of milk, cream, sugar, soy, yogurt or artificial sweeteners, yonanas can create healthy treats with zero fat and zero cholesterol and with lots of fiber, and minerals. It’s a great option for those who are lactose intolerant, diabetic, or those who are trying to lose weight or trying to eat healthy.

HOW DO I USE IT?

Dole Yonanas is easy to use. All you need are frozen overripe fruits (frozen for over 24 hours), turn on the yonanas maker, drop it into the machine, and you get a healthy indulgent dessert.  Seriously, that’s it!

As for the machine, it is as big as blender. The upper portion is removable so it can be stored easily. The components are easy to wash. And, best of all, it’s safe for even kids to use.

– Demo of how easy it was to use Yonanas to make healthy desserts –

Dole taught us how to use the machine and I can’t count how many times I exclaimed “I want one!”  After the quick demo, we donned our own aprons and created our own Yonanas desserts! I made Yonanas Cookies & Cream, Yonanas Choco Chip Ice Cream Sandwich, and more.

Yonanas was so simple and easy to use. Best of all, we used nothing but bananas as our base and other fruits or treats (for the more indulgent recipes) for variety. The consistency of the dessert was a pleasant surprise; it truly was like a creamy ice cream with a healthy twist.

– Looking like a real Yonanas expert! –

The machine comes with a recipe book. There’s so many desserts to try!  Here’s just some of them:

– L to R: Mixed Berries Martini, Yonanas Strawberry, and Yonanas Tiramisu –

Before we left, we were treated to a special surprise: our own Dole Yonanas!  Yes yes YO!  (Gaaah, sorry, I couldn’t help it. Too happy I guess)

– Thanks Dole! –

Nia and I spent almost every week of summer making desserts.  She was able to make her own desserts with little supervision.  That’s how safe it is for kids.  What I loved most about this? She got her dessert.  And, I got to give her healthy food that nourished her.  We both got to have our “cake” and eat it, too!

MY TIPS ON USING YONANAS

1. Use very ripe bananas.  I wait until they turn black, slice them into two, then store them in the freezer so the kids can just get them at their convenience.

2. Have other fruits like frozen strawberries, blueberries, pineapples, and mangoes on hand for variety.

3. Yes, Oreos and Chocolate Chip cookies come in handy too when the kids want some treats with their bananas.

4. Teach the kids once and allow them to do it on their own.  Get creative.

5.  Serve this for dessert or as a mid-day snack.  It’s very filling so it can spoil your or your kids’ appetite if you have it close to mealtime.

HOW MUCH IS IT?

Retail price: P 2,950. There’s a 1-year limited warranty from date of purchase. Call 810-2601.

WHERE IS IT AVAILABLE?

SM Supermarket
SM Hypermarket
Robinsons Supermarket
Robinsons Houseware
Handyman
True Value
Ansons
Landmark
Shopwise
Rustans
Cash & Carry
Makati Supermart
Unimart
Foodah (Cebu)
SM & Robinsons (Davao)
Rustans/Truevalue/Handyman (CDO)

FOR MORE INFO:

Website: www.yonanas..com.ph
Facebook page: www.facebook.com/DoleFreshPhilippines

This weekend, Ayala Land and R.O.X. are staging the Explorac Trail Run in Porac, Pampanga. For now, sadly, it’s an invitational event only. Even sadder, I can’t make it, but my crayzee and super fast ultramarathoner friend, Reylynne dela Paz, will be our official Run-porter for this race and she’ll be taking photos and sharing her race experience by next week. (Stay tuned!) The good news is that there will definitely be more events in this new trail running venue, especially with such great companies to support it.

– The Explorac Trail Run is an invitational event only, but expect more trail runs here in the future –

– The course map for the Explorac Trail Run –

I heard that the course has a flat to hilly terrain and majority of it is hard surface. The trail features wet/dry river bed, if not all, are heavily silted by mudflow due to Mt. Pinatubo’s eruption way back in 1991 and succeeding lahar flows. In some areas, a moderate steep climb will be experienced along the rough terrain portion and huge lahar track will potentially challenge a runner’s trail running skills. There will be opportunities to run under the SCTEX bridge and pass beside waterfalls.

Woah. Sounds like a great adventure. I can’t wait for future events in Porac!

For inquiries, contact Maan Oriondo at maryanne.oriondo@primergrp.com