It was the perfect setting for our 3rd Bull Session this morning. Our TBR Dream Marathoners ran long for 1 hour and 45 mins. in the cool and nippy holiday air at NUVALI. I won’t say much in this post since these photos will effectively show you how much fun we had this morning.

Congratulations to our TBR Dream Marathoners for running strong today!

– Class pic: Runners during today’s 3rd Bull Session at NUVALI –

– Pace group led by TBR DM alumni Mark Terrado before we started –

– Pace group led by TBR DM alumni Miriam Valero, Angel Motomal, and “Kots Mike” Janeo –

– Bull Session’s lead coach Lit Onrubia, NUVALI GM, Jun Bisnar, and Ripple 100 and TBR DM runner Andre Yap –

– Off they go! Love these NUVALI roads! –

– TBR DM alumni and current batch run together –

– TBR DM alumni Craig Logan (far left) paces his group –

– These Snail Runners sure know how to hop and jump too –

– Here they go again. Jump! –

– TBR DM is a beginner’s marathon, but our course is challenging enough for any serious runner. Our marathoners are toughies! –

– Group led by TBR Dream Team Jun Cruz –

– What comes up must come down –

– We couldn’t help it. Here’s another class pic –

Huge thank you to our TBR DM alumni who paced our marathoners, NUVALI for the full support, GATORADE for hydration, and everyone else who always go out of their way to make each run or talk special for our TBR DM runners.

TBR DREAM MARATHON 2012 is co-presented by SUN BROADBAND and RUNRIO. EVENT PARTNER – NUVALI. MAJOR SPONSORS – Gatorade, New Balance, Oakley, and Otterbox. MINOR SPONSORS – Timex, Nutribar, Secondwind, Nathan, Chris Sports, ROX, BGC. DONORS: Neat Feat. MEDIA PARTNERS – Multisport, Ripple 100.  LOGISTICS PARTNER: Creative Juice.

There was a time when I would interview runners regularly for this blog (click HERE to read past interviews). Recently, I decided to start doing them again.  We all can learn a thing or two from the experience of other runners and draw inspiration from their achievements.

This week, I interviewed 15-time Ironman and 8th place Ultraman World Champ Dan Brown.  Read on…

Name: Dan Brown
Age: 35
Years running: My whole life. Competitive running for 12 years
Years into triathlon: 10 years
Accomplishments: 15x Ironman Triathlon, 8th place Ultraman World Championships (Swim 10k, Bike 476k Run 84.4k), Australian Half Ironman (70.3) Champion

How and when did you get into running? Triathlon?
I have always had a passion for running. I love how free it makes you feel and how your body feels when you run. When I was young my grandpa called me the ‘running machine’. For triathlon I was particularly impressed by how ‘fit’ a few of my friends seemed who did tri’s and when I found out about the distances of 3.8k swim, 180k bike and 42.2k run I was like ‘thats crazy! But at the same time I was thinking ‘I want to do it!’ From there my training got a bit more serious and then it got a LOT more serious! haha.

When did you start coaching athletes? Can you tell us about your background as a coach?
I worked as a P.E teacher in a school for 3 years and did a lot of athletics with children. I began coaching them at track and for cross country. I studied level 2 middle distance running and also did my Cert 3 strength and conditioning study and began working with athletes in the gym also (Yes I used to have a bigger upper body than I do now!). Later on when I got into tri’s I started my own studio called ‘The next step running and endurance coaching’ and worked with adult athletes doing running technique analysis on treadmills and also altitude training simulation. Around this time I started doing online coaching and programming for running and triathlon which I still continue today.

If I were to hire you as my running coach, how would you train me for a marathon?
I look to look into the way an athlete lives, their business commitments, sleep hours, family time, goals, etc and try to work out the best way to remove certain barriers they may have to success. If someone is under a lot of stress etc they will likely not absorb the training as effectively as someone else due to poorer recovery so they may need need less volume and more quality in their weekly programming.

I like to look at nutrition also. Often a big factor inhibiting growth as an athlete is poor nutrition. This often sabotages good running intentions and consistency.

In terms of training distances I generally don’t like really long runs and prefer more quality workouts in the week as opposed to covering extreme distances. No one says you have to run 35k before a marathon in order to run successfully. In Ironman triathlon you don’t go out and do a 9-16 hour training day just to prove to yourself that you can, save that for race day!

Often these long runs can lead to injury. The longer you run the more your form and position will fall apart and the more prone you are to injury. Also, if you train slow, then train slow, then train slow then you will race slow! In general I prefer more consistent, frequent quality runs to make up the volume required to excel.

I coach athletes primarily through online coaching and usually try to meet with each athlete or do a session with them every week or couple of weeks wherever possible. The programmes are specific to each individual as outlined above and change regularly depending on goal races etc. My athletes regularly email me questions, talk on the phone, or skype also to get the most out of it. From Jan, I will do a regular track session or road run each week.

You were based in Australia, what were the events that led you to making Manila now your home? How are you liking the running and triathlon community here?
I had been travelling a lot and competing in Asia and Europe in triathlon races and returned home to Australia to a very serious back injury which I carried for a long time. I tore the L5 S1 disk in my back and for the first 4 weeks I couldn’t walk, lie down and was being assisted even to the CR! At this time I realized I needed a change. I have travelled a lot to Asia and thought I may try getting a job as a national coach of a triathlon team. Things moved fast and I ended up as coach of the Philippine team for 2010 and 2011. The endurance sport community is growing fast here and it is exciting to be involved in coaching, competing, events and elite sport development at the moment.

– Dan on the bike during Kenting 70.3 –

While a lot of people know you are into triathlon, not too many know that you are into marathons and into ultramarathons. What is it that you love about marathons? Ultramarathons?
My first love is running, as I outlined above before so I really love all forms and distances. I ran an 84k ultramarathon on day 3 of the Ultraman race in Hawaii and loved it. I ran the first the marathon in 3.08 and ran the same pace for the next 10k before my ITB tore and I had to do a lot of walking/suffering for the last section! At the end my left quad was twice as big as my right! Anyway despite that I loved the experience, felt great throughout (the running part) and will likely move into doing some events like that in the next couple of years. The Ultramarathon is one of the toughest events mentally you can do and that is probably why I will be drawn to it further as time goes on.

– Dan during the run at Ultraman race in Hawaii –

Can you give us a glimpse of your weekly training schedule?
I will race as a professional in triathlon events in 2012 so I am already preparing my body for my first race of the season which is Ironman 70.3 Sri Lanka on Feb 18. My weekly training hours are usually between 22-32 hours. It could be more or less depending on the distance I am preparing for.

Without giving too much away a basic week may look like.

• Mon-AM easy bike PM easy swim
• Tues-AM Long run PM focus Swim
• Wed-Long Bike/Interval run off bike, PM gym
• Thurs-Off
• Fri-AM Interval bike PM Swim
• Sat-Long bike/run off bike PM short run
• Sun Long run/interval PM rec swim

How’s married life with Ironwoman Ani de Leon and life as a new father to Dash?
I feel so lucky to come to this country and meet Ani. She is an amazing lady in so many ways! She and I just knew immediately that we were meant for each other so subsequently things have moved fast and now we have a beautiful little boy Dash Daniel Brown born on Nov 29, 2011.

– with wife, Ironwoman Ani de Leon –

COACH DAN BROWN
Mobile 09159537980
Email danielgbrown(at)hotmail.com
Websites:
www.thenextsteptri.com
www.thenextsteptricamp.com
www.anikarina.com
Facebook- Dan Brown
Twitter- nextsteptri

I’ve been lucky enough to run three races abroad this year—Guam, New York, and Sacramento.  Each time, as I packed for the trip, there would be a last minute mad hunt for any apparel that screamed: I’m Pinoy and I’m proud of it!

For the Guam KoKo Road Race, I simply pinned the Philippine flag on the back of my shirt…

Good thing adidas recently launched the fourth installment of its Philippine Range collection. It features jackets and t-shirts that play on the Philippine flag’s trademark colors—blue, red, white, with a few touches of yellow—in a simple, minimalist design.

Cool eh? I wish they’d make running singlets and shirts with Pinoy colors too!

The adidas Philippine Range is available at adidas stores nationwide. For more information, visit www.facebook.com/adidasPhilippines.

Our TBR Dream Marathoners were treated to an evening of new learnings and fresh inspiration from our special guests last night at ROX, Bonifacio High Street.  No less than RP-Smart Gilas team and The Biggest Loser Coach, Jim Saret, and super athlete, mother, and Senator, Sen. Pia Cayetano, graced our 3rd Bull Session for TBR Dream Marathon 2012.

– Full house at ROX! –

Our talk started with TBR Dream Alumni Miriam Valero sharing her personal experience and practical tips on running TBR Dream Marathon.

– Miriam Valero shares her TBR Dream Marathon experience –

Coach Jim Saret’s informative and engaging talk focus on strength conditioning, core, and balance for our runners preparing for their 42k.

– Coach Jim addresses our runners –

He emphasized the importance of strengthening specifically the hamstrings, the source of power for a runner in each and every single step he takes.  (Nope, it’s not the quads like we all thought.)

Coach Jim asked our runners to perform simple tests to evaluate the imbalances in their bodies (oh boy!) and taught them specific exercises they could do at home to correct these imbalances and strengthen the muscles in both legs.

– There was a lot of wobbling, shaking, and nervous laughter in the house! –

– By partners! –

– Night of learning…and fun –

– The Biggest Loser’s Allan Choachuy was there too! Here he is partnering with my Big Brother! Yes, the guy on the left is my cigarette-smoking, beer-drinking Kuya who signed up for TBR Dream 2012 –

Sen. Pia Cayetano then shared a side of her that we don’t often see in the news nor read in the newspapers.  She candidly spoke about her own journey as an athlete dating back to the days as a varsity volleyball player leading up to her numerous marathons and triathlons in the present.

– Sen. Pia addresses our runners –

– Runners listening intently –

She spoke about how running changed her and helped her face many challenges in her life.  She also gave our future marathoners detailed tips on how to run their race, dealing with injury, and training.

Before leaving, Sen. Pia talked about her new memoir: My Daily Race and signed books of our runners.

– Sen. Pia signing her books –

I got myself a copy and I’ve read a couple of the stories in her collection.  It’s a great read that’s entertaining, thought-provoking, and completely inspiring.  Highly recommend this book! I purchased a couple as Christmas gifts already.

We capped the night with a whole lot of pictures with Sen. Pia and Coach Jim Saret gamely hanging out with our runners.

– GM of NUVALI, our event partner for TBR DM, Jun Bisnar, me, Sen. Pia Cayetano, Coach Jim’s lovely wife, Toni, and Coach Jim –

– with The Biggest Loser’s Allan Choachuy, TBR DM runners, and friends –

– with Jun, Coach Jim, and Miriam –

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.