Friday, May 27, 2011

Adidas King of the Road 2011(KOTR)- October 23, 2011

Adidas King of the Road (KOTR) 2011
October 23, 2011
Fort Bonifacio Global City
5K / 16.8K / 21K
Organizer: RunRio
Things to Know about KOTR 2011
1. Adidas KOTR 2011 will be held in 5 countries and will culminate in an ultimate championship race here in the Philippines on Oct. 23, 2011 with targetted 20,000 participants
- Adidas KOTR Thailand – May 15, 2011
- Adidas KOTR Singapore – August 28, 2011
- Adidas KOTR Indonesia – September 25, 2011
- Adidas KOTR Malaysia – October 2, 2011
- Adidas KOTR Southeast Asia Championship 2011 Philippines – October 23, 2011
* Winners of each of the other four countries will qualify for an all-expense paid trip to the Philippines to compete for the Asia Championship.
2. Adidas KOTR 2011 theme titled ‘Colours’ represented through the variety of different coloured adidas singlets each participant can wear. The event can become the most colorful event of the year. 


Men's Singlet

Women's Singlet

3. Adidas KOTR 2011 removed the 10K category and replaced it with a Unique 16.8KM route instead to increase the challenge catered to social and serious runners alike!

4. Registration will be available Online and in all Adidas and Participating Outlets Nationwide from June 1 to August 31, 2011.
- Adidas Alabang Town Center
- Adidas Eastwood City
- Adidas Gateway Mall
- Adidas Glorietta 3
- Adidas Greenbelt 3
- Adidas Powerplant Mall
- Adidas The Fort
- Adidas Shangri-la Plaza Mall
- Adidas SM Mall of Asia
- Adidas SM Megamall
- Adidas SM City North Annex
- Adidas Trinoma
- RUNNR
5. Finally, How much would it cost?!
Registration Fee for the race event is:
5K – PHP 1,050.00
16.8KM – PHP 1,300.00
21KM – PHP 1,050.00

Tuesday, May 24, 2011

The Runner's World 8-Week Beginning Runner's Training Program



Here is the program I used during my first 2 months of running. Hope it will help you as it helped me.

 

Follow this plan to become a runner.By Amby Burfoot From the August 2004 issue of Runner's World
Here are 4 key points to consider before you begin the 8-Week Program.

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.

2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

Week 1
"Sit as little as possible. Give no credence to any thought that was not born outdoors while moving about freely."
--Friedrich Nietzsche
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
1
Run & Walk
Run 1 min
Walk 2 min
Repeat 10X
Walk
Walk easy 30 min
Run & Walk
Run 1 min
Walk 2 min
Repeat 10X
Walk
Walk easy 30 min
Run & Walk
Run 1 min
Walk 2 min
Repeat 10X
Run & Walk
Run 1 min
Walk 2 min
Repeat 10X
Rest
Training tip:
To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.

Week 2
"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
--William Faulkner
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
2
Run & Walk
Run 2 min
Walk 1 min
Repeat 10X
Walk
Walk easy 30 min
Run & Walk
Run 3 min
Walk 1 min
Repeat 7X
Run 2 min
Walk
Walk easy 30 min
Run & Walk
Run 4 min
Walk 1 min
Repeat 6X
Run & Walk
Run 4 min
Walk 1 min
Repeat 6X
Rest
Training tip:
Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch before running. Save it for after your workout or in the evening while you're watching TV.

Week 3
"Obstacles are those frightening things that become visible when we take our eyes off our goals."
--Henry Ford
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
3
Run & Walk
Run 5 min
Walk 1 min
Repeat 5X
Walk
Walk easy 30 min
Run & Walk
Run 5 min
Walk 1 min
Repeat 5X
Walk
Walk easy 30 min
Run & Walk
Run6 min
Walk 1 min
Repeat 4X
Run 2 min
Run & Walk
Run 6 min
Walk 1 min
Repeat 4X
Run 2 min
Rest
Training tip:
Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.
Week 4
"When you get to the end of your rope, tie a knot and hang on."
--Theodore Roosevelt
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
4
Run & Walk
Run 8 min
Walk 1 min
Repeat 3X
Run 3 min
Walk
Walk easy 30 min
Run & Walk
Run 9 min
Walk 1 min
Repeat 3X
Walk
Walk easy 30 min
Run & Walk
Run 10 min
Walk 1 min
Repeat 2X
Run 8 min
Run & Walk
Run 11 min
Walk 1 min
Repeat 2X
Run 6 min
Rest
Training tip:
In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

Week 5
"Sweat cleanses from the inside. It comes from places a shower will never reach."
--Dr. George Sheehan
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
5
Run & Walk
Run 12 min
Walk 1 min
Repeat 2X
Run 4 min
Walk
Walk easy 30 min
Run & Walk
Run 13 min
Walk 1 min
Repeat 2X
Run 2 min
Walk
Walk easy 30 min
Run & Walk
Run 14 min
Walk 1 min
Repeat 2X
Run & Walk
Run 15 min
Walk 1 min
Run 14 min
Rest
Training tip:
On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

Week 6
"You can have anything you want, if you want it badly enough. You can be anything you want to be, if you hold that desire with singleness of purpose."
--Abraham Lincoln
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
6
Run & Walk
Run 16 min
Walk 1 min
Run 13 min
Walk
Walk easy 30 min
Run & Walk
Run 17 min
Walk 1 min
Run 12 min
Walk
Walk easy 30 min
Run & Walk
Run 18 min
Walk 1 min
Run 11 min
Run & Walk
Run 19 min
Walk 1 min
Run 10 min
Rest
Training tip:
Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.

Week 7
"Only those who risk going too far can possibly find out how far they can go."
--T.S. Eliot
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
7
Run & Walk
Run 20 min
Walk 1 min
Run 9 min
Run & Walk
Run 20 min
Walk 1 min
Run 9 min
Run & Walk
Run 22 min
Walk 1 min
Run 7 min
Walk
Walk easy 30 min
Run & Walk
Run 24 min
Walk 1 min
Run 5 min
Run & Walk
Run 26 min
Walk 1 min
Run 3 min
Rest
Training tip:
Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

Week 8
"One cannot consent to creep when one feels an impulse to soar."
--Helen Keller
Wk
Mon
Tues
Weds
Thurs
Fri
Sat
Sun
8
Run & Walk
Run 27 min
Walk 1 min
Run 2 min
Walk
Run 20 min
Walk 1 min
Run 9 min
Run & Walk
Run 28 min
Walk 1 min
Run 1 min
Walk
Walk easy 30 min
Run & Walk
Run 29 min
Walk 1 min
Run & Walk
Run 30 min
Rest
Training tip:
For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts--in parks, on bike trails, around reservoirs, and the like. Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

Mizuno Infinity Run 2 - June 11, 2011

*** Mizuno Infinity Run is back this year upgrading their 15K category last year with a 21K category, are you once again ready to ‘beat your own time?’?

Mizuno Infinity Run 2
June 11, 2011
Fort Bonifacio Global City
5K/10K/21K

Registration Fees:
5K – PHP 600
10K – PHP 750
21K – PHP 800

Event Categories:
Open Category
Age Category
“Beat Your Own Pace” Category

Register at any Mizuno Branches in Metro Manila
*** from pinoyfitness.com
May 22, 2011:
Registered. Had a hard time looking for BMG Centre. I thought it is near Alphaland as the Mizuno coordinator said but it's not. Jeri and I walk almost a mile searching for the building. Fortunately we were able to find the store on time and claimed the last slot for 21k mileage. Jeri registered for 5k.

Monday, May 23, 2011

adiZERO Boston 2


I will surely miss my first pair of Fila running shoes. I used it as a gym partner, a casual outfit and lately as a running shoes. All I can say is it never give me a foot problem after runs. After one year(almost) affair I decided to part ways with it. It's already worn out  and I can feel the ground on every stride I make. I can feel problem with my knees( I don't what it is called) specially on the long runs. It was the last of it I believe. As an overall rating, It served me will.

May 22, 2011: I went to SM North Department Store and looked for for a New Balance brand. The salesman told me that I can't used my discount coupon I got from Goldilocks Fun Run so I decided to look from other store. I went to Toby's and look for shoes designed for flatfooted which I believe for some time that I am. Fortunately there was Foot Guide by Runnrs installed in that store. I did try the test excited and surprise that I have a neutral foot. And I ended up buying the adiZERO Boston. It has a nice grip on foot, it's lighter than my old pair and I like the design. I will call it SONATA I still need to break it in to see its performance.


June 1, 2011: At long last I was able to break-in Sonata. I blamed it to the poor weather that I wasn't able to test her immediately. I ran my tempo runs in Legaspi Park. Since she's new I felt very stiff. I don't want her to have her scratches or get some dusts(lol). After few minutes jogging I felt comfortable. I picked up the pace and I felt like floating. As if my feet weren't touching the ground. All I can feel is the soft cushion from my soles absorbing the impact of my stride. My feet didn't feel any pain except for the sprain I got from basketball. I covered approximately 5km for about 30 minutes and my feet and knees felt okay. I wanted to go on but it's already dark.

June 7, 2011: This is the second time I tested my Sonata. I used to ran my intervals. I did the usual brisk walking and stretching then I started to jog for maybe a mile. After 4 rounds of intervals I felt exhausted. Usually I feel exhausted after the 6 or 7 rounds. I think I've gone to fast. I really went fast. I believed it's because of Sonata. She's lighter than my previous pair. It makes you ran faster even if you don't realize. I just walked the recovery interval of the remaining rounds because I was really exhausted. I ran for about an hour but my feet didn't feel any pain. And that's the best of it. I will just have to adjust with my pace when using Sonata. It's a good thing that I break it in. All in all this is a good pair. I have now my new running buddy.

Wednesday, May 18, 2011

UNILAB Run United 1 2011 - March 6, 2011

This is my first run, so I decided to blog about it even if it's late.

After 2 weeks of jogging I decided to join the event. The day before the race I surfed the net to look for the foods to eat before the race. I just end up eating bread :-(. I slept to my office mate's house. I had a hard time getting my sleep. Maybe because of excitement, I woke around 4am. I have coffee and bread for breakfast. My friend drove me to BGC.

I can't imagine that there are lot people participating on this event. Plenty of chics I should say, lol. I was fired up when I heard the Runrio theme. Then the gunstart fires and so with my running journey. I had a good start. Make stop on every water station. I feel exhausted when I reached 8k. I tried to run but my feet were not there so I walk. 1k before the finish line I heard the theme song again. I started to gain power and run and reached the finish line. I can't explain the feeling. It was very satisfying and very fulfilling. The moment I stepped on the finish line felt like the I was born again . Every tick of the clock is like weeks, months or even years that you can think of all the things that you had to prepare for the run. It was like forever. I have a record of 1:11:09 which I think is not bad.

When I got home, I had a full body massage courtesy of Manang Manghihilot then sighed "this is life" like what I always say then I fell asleep.That was an experience. I know I will be running more.

Saturday, May 14, 2011

End of Celtics Big 3?

I am a Boston Celtics fan. Before this season starts, I feel that this will be the last run for my Celtics. I got excited when they are rolling on the pre-season standings. I feel that they can do it. Especially after they beat the Heat 3 games to nail during the preseason. But after the post season, the problem starts, maybe the age factor begins to matter. And the Kendrick Perkins trade made it worse. Their middle became so fragile. It became visible during the last stretch of the post season when they post a miserable 11 loses out of 20 games.

I have a second thought when they swept the Knicks on the first round. But who are the Knicks anyway? A duo of Stoudemire and Anthony.  They are good players but without Billups as their leader they are just scorers with no direction (that's what I think). Then the 4-1 lost to the Heat. It was very obvious that they can't finish what they started. Especially in the final quarters. Those losses were close. It was only decided on the last minutes of the game. Their legs is not there and maybe their hearts too. I hate to see them shooting the ball from 15 feet and beyond. What I like to see is them pounding the ball inside, muscling their way in, the way they play when they win their last crown. I like to see the old warrior's hearts, those tiger's eyes, the killer instincts. Maybe it's their in their heart but unwilling to come-out.
After the loss, a light has shine. Doc Rivers will be back for them next season. Then they could start to seek the missing pieces. Maybe a dominant center and a fast guard that can defend the likes of D-Wade and LBJ. It will be good if that player can penetrate the middle too.
Well I wish my Boston Celtics good luck. I believe they are not done. But they have to start working now if they want to put that 18th banner next season.