Happy crewing!

Racing in Manila is really predictable. The distance will likely not be accurate. At a Full marathon, if you are running at an average pace of 6:30-7:30minutes per km, you will probably see water stations but without water. Runner’s safety is 50/50.

I’m sorry to sound very negative today but after seeing a sea of dehydrated runners along SCTEX last Saturday, I’m beyond angry. *lumalaki na lang ang butas ng ilong ko*

I’m just conditioning myself to accept that the dream Full Marathon will remain to be a dream here in the Philippines.

Earlier on, I have learned the expect the worst at races. I always carry my own hydration and a lot of 20s to buy water and whatever I need along the way. During key races, we have also learned to provide support to each other.

Here are some of the things I learned while crewing in the last 2 races.

• Meet with your runners to discuss and set km checkpoints, pace, requirement per checkpoint, all logistics and admin stuff etc.
• Know the route backwards and forwards and plan how you will get to the km checkpoints. Vehicle or bike support is great but you can also commute to km checkpoints. Tiring but doable.
• Anticipate your runner’s needs and arrival time at km checkpoints
• For the truly OC, label or color code runners hydration and assign separate bags with their goodies
• Hand only opened bottles. The last thing they need is to struggle with opening the bottle.
• Gauge your runner’s conditions and adjust your plan accordingly (might entail adding km checkpoints or assigning a companion to your runner)
• Bring enough supplies for your runners but have a buffer so you don’t run out like the race organisers. Lotsa water, lotsa ice!
• Share. Share. Share your resources (ensure first that you have enough for your team) but as much as possible share your resources especially water. You’re runners are not the only ones getting dehydrated.
• Be courteous and polite to the police and marshals.
• Obey traffic rules. If you are locked up in jail, you cannot support your team. This includes wearing seatbelt at all times, not talking on the celfone while driving and crossing highways like SCTEX. If caught doing these, imagine you are picachu. Stare at the police … big wide eyed stare, smile a little, pretend it was an honest mistake, apologise profusely and slowly move forward and away from the coppers.  Promise it works … every time!
• Cheer! Cheer for everybody. They all need it. Or if they get irritated they will just run faster to get away from you. A truly win-win scenario.
• Bring food (for the support team), it’s always a long wait.
• If you run, wear your running gear. Sometimes, your runner might prefer rolling breaks and this mean you might have to run with them to give their stash. It’s is hard to run at 6mpk pace on flipflops. Also, if you are wearing your running gear, you can insert some speed repeats while waiting for your runners.
• Frozen gatorades in ice candy plastic is the best thing ever! (Thanks Ting and Boo for introducing this to us!) Prepare lots and lots of this one.
• Take pictures
• Offer your help when you can to other runners
• Consider learning first aid
• Give your runners positive reinforcements. Even if they look like crap, you have to focus on the positive to keep them going.
• If opting for vehicle support, use a car/van that is not a smoke belcher!
• Have a good meal with the team at the end of the race.
• Wear something colorful and distinct so that your runners can spot you easily. And you stand out in the background  ….

 

Happy crewing around!

To my crewmates – Kathy, Vicky, Dingdong, Alvin and Jackson – sa uulitin! To our ever reliable main crew – Gingging, Angel, Torio, Robert and Lito – maraming salamat ulit.

Run and get paid Php10.00 per km

Well … the money goes to charity and not to you but isn’t that even better!

Straight from the Inbox: Here is an excerpt from the Nike Press release …

“This year’s run is elevated to a greater cause as it partners with Gawad Kalinga’s ‘Walang Iwanan’ program that will provide relief and clean-up work for the nine GK sites ravaged by typhoon Ketsana. Nike Philippines will be donating 10 PHP for every kilometer ran by a Nike+ Sportband user who joins the Nike+ Human Race Ambassadors Challenge at NikeRunning.com. On October 24, every finisher of the Nike+ Human Race 10K in the Subic International Marathon will automatically convert their run to a PHP 100 donation.

If you haven’t registered yet for the Nike Human Race Ambassadors Challenge, click here and register now. 

Team Bananarunning! We raised Php18,787.90 already for charity! Let’s keep racking up the miles. Eek! I’m supposed to be tapering but this is for a good cause! Will run later!

 

 

QCIM : Redemption

Extra Challenge.A few weeks before QCIM, my ITB started acting up. And as if it was not enough, Typhoon Ondoy dropped by my beloved city and gifted me with an indoor swimming pool. A wading pool in my bedroom. What a treat! 

My training was a mess. The house was a mess. I was a statistic. One of the hundreds of thousands Pinoys displaced by Ondoy. 

The Saturday before the marathon I busy was cleaning and scrubbing away at our house. It took almost 3 weeks before the water went down in our area. Lysol and Zonrox were my bestfriends. Not exactly the most ideal way to spend the day before a marathon but life has to go on. 

The Race

Km 1 – 15 . I knew that there would be pacers during to race so I decided to put myself in between the 4:30 and 4:45 pace group. I figured as long as I can still see the 4:30 group then I’m in good shape. If I fall behind,  I will still have the 4:45 group. As long as I stay ahead of the 5:00 group, I would be fine.

T2 Harry and Dingdong will be running a much faster pace so I started the race with Chito. We spent the first few kms of the race catching up and trading Ondoy stories. At UP, we went in, around and out without much drama. It was still too dark but it was good to start in familiar territory. I looked at the map the night before but some parts of the race was unfamiliar to me so I just decided that I will just enjoy (or grin and bear) whatever this route will throw at me. 

At Commonwealth, I kept my sense of humor intact despite its many uphills and downhills. It was crazzzzy! The 4:30 pace group picked-up speed here and I was left behind. I settled on my 6:30 – 6:40 pace and made peace. 

After km7, I was running alone and chasing white-green-red trio (Jay, Jaymie and Raymund). I knew they were at a much faster pace. They seemed to be in non-stop chika mode. Fun! I however knew that I would crash and burn if I pushed too early.I partied alone at my 6:30min/km pace.

Km 16 – 21. After Commonwealth Ave., we turned towards a subdivision. Coach Salazar was at the gate and offered me a banana. Tempting, I only had a piece of toast before breakfast, but I said no. I was afraid that my stomach would turn funny if I eat something. I was sidestitch free and I planned to remain that way.

The subdivision was our access road to the La Mesa Dam segment of the route. The night before, we received advice that hydration belts will not be allowed inside this segment. I was carrying one of my nathan flasks. I was ready to surrender it if asked but I was hoping that the marshals would let me bring it. Nobody stopped to ask for my flask. It was a stroke of good luck. The whole La Mesa segment didn’t have a single water station. Ironic to be near so much water but no water station. Ohwell… I can’t complain I had water.

As we were going in, one local runner reminded us to pace ourselves and prepare for the uphills. I started to worry and wonder how steep the uphills would be. Turns out they were not very steep. Gentle uphills … that went on forever! Haha! I was just too happy that I had a few hill training sessions under my belt.

The route was challenging but this was the most picturesque part of the route. 

Km 22 – 32 : When we exited La Mesa, I was expecting that they will have water for us. My flask was empty. It was almost km22. There was a waterstation. No water. This will be recurring theme for this segment of the race. Waterless water stations.

I just wish and hope that someday, somehow, race directors will figure out a better way of ensuring that enough water is supplied to the water stations and a system of delivering water to augment initial supply. 

My thanks to Ben of Photovendo, the staff of some dude likely a politician called Templo and the sari-sari stores along the route for providing me with water.

I was tired and thirsty. My walk breaks started getting longer. Hala! I was in trouble! 

When I got to a water station with water, I refilled my flask and drank…too much. Lagot!

You see, hydration has always been my biggest enemy. I drink too soon, too much and I get side stitch, stomach cramps and even throw up. A definite pain. 

I was doing well with my hydration before this point. I was just having one mouthful of water+gatorade every 2km. Even though I was really thirsty at km15, I reminded myself that I just need to rehydrate and not quench my thirst. However, that faithful cup of water at km22 made me suffer.

Somewhere along Regalado, the water I drank started to come back out. Gross! No pain, I was running still running on pace but I was throwing up every few meters. Talent ito!  I was just glad that I was running alone at this part. Well, if I had company, I’m sure they would have left me.

This was not a fun segment!

Km 33 – 38. Back to commonwealth. The sun was up and I could see the uphills clearly. I just closed my eyes. The 4:45 pace group was long gone but my math is telling me that I could still come in under 5hours. My average pace was still under 7min/km. 

This is where Arman caught up with me. He was the 5:00 pacer. Ohno!

No one was partying at his pace but he said that he will cross the finishline at 5hours. Saved! Arman of Team Hardcore finished SG in 4:30ish, BDM 102 in 15hourssumthing i think. I knew that as long as I can hang on to his pace that I will cross in sub5.

He told me that our first goal was to reach Km34. I gamely followed his pace. Grin and Bear! Another runner, Edward Villareal from Vigan (he is the friend of Jun and Jessie who paced with me at the Milo Elims) joined our party. Edward was quiet and just kept pace with us. A comforting presence. Misery is really best shared haha.

At this segment, we had lots of water. Kim and Glen of Fortstriders and Celine, Mesh and Ray of TriPolar we also there to give additional support.

When we turned to NorthAve towards Trinoma, our party of 3 increased. Pacer Arman kept us motivated and was even kind enough to allow us to walk. My kinda pace! 

Km 39 – 42. When we hit the Trinoma turnaround, I was so happy. I knew then that I will finish in sub5. No wall! I was still running! My legs were tired but no ITB pain. Woohoo!!!

Arman, Edward and I ran to the finish line and crossed in 4:54:59 (unofficial chip time).

Redemption!

Si Arman! My Hero! Salamat!

New PRs for T2!

QC International Marathon 1: The Unplanned Race

Rewind to Singapore. Time to come clean. When I was training for Singapore, I was really aiming for a 4:30 finish. I would say sub5 but at the back of my mind I knew that I was going to push for 4:30. Believe me, to a newbie like me armed with my Runner’s World run 3 times a week program, I felt I was ready and 4:30 was so doable.  I fell flat on my face in Singapore. I had fun and a great picture at the finish line but I went home shattered.

Botak and Milo. Shattered but still determined to pull off a redemption marathon. At the start of the year, I set a more realistic target — sub5. I knew what I can do and what I’m willing to do to achieve my goal. And so at the start of the year, I increased my weekly mileage. I inserted speed repeats. Long runs remained at 7:00min-8:30 pace but distance was usually in the high 20s.

Botak was my first attempt. I did better than SG but still way off target. When I ran Milo, I dared to hope  that I would finally reach sub5. All I wanted was to finish before the cut-off so that I could be in the results. Fail! 5:06 was not enough to get my name on the finishers list.

I still have TheRace at the last quarter for 2009. One more chance for redemption. I kept on running and training for this race. 

QCIM. This race was not TheRace. The only reason I signed up for it was because of this CrazyCoach who told me I should run 32, 36 and 39K long runs. Coach Salazar is mental but he is TheMan!!! Thanks Coach!

This was honestly going to be a long run and I really planned to stop at 39km. Then another BasketCase who claims to be my friend asked if the the .195 will be my warm-up and the last 3km will be my cool down. I know that I was being played. Walk/run the last 3k. Why not!

And so the night before the race, I finally admitted my evil plan. I will push. I will try to run as many kms at goal marathon pace. I will not stop at km39. I will run/walk/crawl to the finish line.

Straight from the Inbox: Nike tidbits

Here are a few bits and pieces on what Nike is doing to help runners train and improve their runs. 



Nike has rolled out a series of running clinics, headed by veteran running coach Rio dela Cruz, in universities and key running areas around the metro for both beginner and seasoned runners. Coach Rio will teach participants the proper way of running, monitor their progress, and give expert advice to avoid injuries and help runners maximize their potential in time for the October 24, 2009 Nike+ Human Race 10K. 




Nike Running Training Clinics 
The Nike Running Training Clinics in schools will run from October 7 to 16 in the following schools: UP, San Beda, Adamson, JRU, UST, and FEU. Details to follow. 

Those who will not be able to attend these can still join the ongoing Nike Running Training Clinics scheduled every Tuesday at Ultra and Friday at the Nike Park, Bonifacio High Street at 7pm. 




The 1st First Quezon City Marathon 
To help Running clinic participants apply what they’ve learned, Nike is sponsoring their 10K at the 1st First Quezon City Marathon to be held on October 18, 2009 at the Quezon City Memorial Circle. It’s sort of like a prep run for the Human Race, plus it’s also still a charity run. 



Nike+ members can register for FREE at the Nike Running Training Clinics. To register, simply log on to nikeplus.com.ph and sign up to become a member.

The FREE 10K registration is open until Wednesday, October 14, 2009 at Nike Park, Bonifacio High Street.

You can also register and claim your free race kit with a Nike shoe bag, Human Race 2009 shirt and water bottle on Tuesday, October 13, 2009 during the Nike Running Training Clinic in Ultra.

Only 700 free race kits are up for grabs



2009 Nike+ Human Race 10K 
Nike provides an avenue for runners around the world to converge and run in one day through the Nike+ Human Race 10K. By synching their runs onto www.nikeplus.com.ph, runners at any place in the world can compare statistics with other runners by syncing their respective Sportbands any time on the 24^th of October. 



Since we are not an official race city, Nike has partnered with Subic International Marathon to provide Human Race participants a venue to run together. Please note that partnering with SIM does not make the Philippines an official race city. Race cities are chosen according to the size of the running community, and running in the Philippines is still an emerging sport compared to the other countries. Hopefully, in the next 2 years, we can be an official race city 



The virtual Nike+ Human Race 2009 will be part of the Subic International Marathon on October 24, 2009, 4 PM. It will be a sundown run, so people can actually drive to Subic in the morning in time for the afternoon race and get home after the race as well. Participants of the 10K leg, regardless if they have a Sportband or a Nike+ kit, will get a limited edition Finisher’s Bracelet to certify their accomplishment of running with the world.

The only thing we require is that they are registered Nike+ users. There will be laptops set-up at the finish line for those who haven’t registered yet so they can register on the spot. 

Please note though that the Nike+ Human Race as part of the Subic International Marathon isn’t free and you still have to register for this through Smart. For the details of the registration, just visit www.subicinternationalmarathon.com/sim09/.

Milo Marathon Finals 2009: Accessory to Cheating

Folks, this is NOT about Mesh. Our runner crossed the finish line at 4:24sumthing  (i just sa the pics it was 4:23:42!) covering the distance of 42kms on her own two feet. I’ll write about her later.

* * *

At the Kalayaan Flyover, after begging and explaining that we were supporting the runner in yellow aka Mesh , we were allowed to go up.

We checked on her and saw that she was still running strong. We decided to proceed to the next checkpoint. After a few meters,I saw a male runner. He was shuffling and seemed to be having a hard time. Since it was hot and we had spare ice, I decided to offer him some to help him cool off a bit.

After receiving the ice, he told us that he was quitting the race. He said he had upset stomach and asked us for a lift. We hesitated. We didn’t know him and it’s not safe but I thought … What if something bad happens to him and we denied him assistance.

To compromise, I said. “Okay, you can ride with us but we will let you off at the nearest aid station so you can get a lift from the race officials.”

We dropped him at the water station at the bottom of Kalayaan Flyover and informed the officials that he was quitting the race.

He was wearing Bib No. 75.

We proceeded to our next checkpoint to wait for Mesh. Before we saw her, we saw Runner #75 running strong towards us. We shouted to him that he should take off his bib since he hitched a ride with us but he ignored us.

I informed the officials manning the timing mat near the Post Office about him.

At the finish line, I saw him carrying a loot bag. He obviously finished the race and crossed the finish line. Kapal!

I’ve sent an email to MrB regarding Runner #75. 

Used and abused and all we wanted to do was to help out a fellow runner. 

Tsk tsk tsk … 

Parkour

Finished 30 out the 36 target yesterday. Mileage was down to 22km last week so I decided not to push it when my legs started complaining. Better to run short rather than get sidelined again. Thanks CoachSalazar for pushing and pushing. Kahit I wanted to push you na.

All the talks about tri over breakfast got me thinking about where I want to take this running thing. The obvious options are run longer and run faster. There’s also tri but I will leave that to the others.

As for me, if/when I wake up feeling a bit bored with running and life in general this is what I would like to try… 

This is Parkour .

Parkour (sometimes also abbreviated to PK) or l’art du déplacement ^[1] (English: the art of moving) is a physical discipline of French origin in which participants run along a route, attempting to negotiate obstacles in the most efficient way possible, as if moving in an emergency situation, using skills such as jumping and climbing, or the more specific parkour moves. The obstacles can be anything in one’s environment, but parkour is often seen practiced in urban areas because of many suitable public structures that are accessible to most people, such as buildings and rails.

Parkour practitioners are often called traceurs, or traceuses for females.

(Source: Wikipedia)

There is parkour in the Phils. Click here visit their official website.

This is a fun parkour video also. 

Time to rehydrate some more.

Nike+ Human Race: Sayang ang miles

Sign and up now and be part of the biggest race EVER! Last year, we ranked #19 with a total of 10, 706.7kms logged.  That’s the first challenge to beat. For extra challenge join us and rack mileage with the five Ambassadors. Sign up for Team Bananarunning, Team Tatanka, Team Weekend Warriors, Team Steadyland or Reema’s Road Racers. I would be ecstatic of course if you sign up in my team.

@Run Radio

It was 10am. I ran 15K the day before and didn’t have a good night sleep so I was downing my caffeine fix to stay awake. And yup, extremely dehydrated. I do funny things when I’m dehydrated.

I got a text and then a call from Marga, the executive producer of RunRadio.

She asked me a question … my eyes popped, my jaw dropped, I grinned with matching look sa sky and then I said to myself, “Wow! Fun! I wonder how I sound?” In between all these eye popping, jaw dropping and inner dialogue, I managed to say yes to Marga.

And that is how I ended up co-hosting Run Radio last Friday.

She needed somebody to go on board as Jaymie will be going on leave.

Have I done radio work before? Nah. I didn’t even know how I sounded.

So, the first thing I did was to follow GMan’s suggestion and hole up in my room to record my voice on my celfone. Goodness, I didn’t realise that you have to talk nonstop. I mean, if you have ever ran in a race with me you would know I can talk non-stop. But when I recorded my mock spiels I realised that 1 second gap  is sooo long. Yelp! That’s when panic settled. Good thing I was going to the show that Friday to see how they do it.

I watched and hopefully learned on that Friday. They do look like they were just chatting. Maybe I could do it.

Fast forward to last Friday, 30minutes before the show I got a text from Jay. He said that traffic was bad. He was still at … ROXAS BLVD!!!! Then he sent another text to say I might have to do the first 15minutes solo. No, Jay is just pulling my leg. I looked out and EDSA was not moving. I started to worry.

I have the sequence guide, I should be okay. But he said that hosting the show would be like us chatting and talking about running. Easy. I could talk running forever and a day. But if he was not there, then who do I talk to? P A N I C!

Jay arrived with a few minutes to spare. He was just kidding. And yes, I fell for it! *sucker*

With RunRadio Host Jay Nacino

RunRadio Executive Producer Marga Deona opening the show

Guests Jamike, Jake and Mayi of IAMNINOY Runners with Marga

So we did the first segment – opening, weekend recap – Jay and Marga helped keep the ball rolling. It was like we were just sitting around and talking about … running.  

And then we had to do the interview. A whole new world … For the first half of the interview my strategy was to duck and cover. I was a bit lost and decided to shut up. Thanks Vimz for being kulit enough to make me budge and join the interview. Whew! 

Duck and go low - hopefully the guests won't notice that there are 2 hosts

Patrick and Coach Rio’s phone interview just flew by and before I knew it we were closing the show.

It was really fun. I have to admit that I don’t remember half of the things I said. Good thing I managed to  remember to greet friends. Click here if you want to listen to the podcast.

Tune in again later to RunRadio 9-10pm at NU 107 with Jaymie and Jay.

with Mari, Vimz, Marga and Jay. Maraming salamat ulit! Sa uulitin ...

it didn’t come with diplomatic immunity

The Nike+ Human Race is back on October 24. Time to join the biggest race and run with the human race. 

Philippines  is not part of the 30 cities where Nike will be hosting a race but but through nikeplus.com.ph, we can be part of it. I know it would be really nice if we are part of the official city but let’s be patient. Running is just booming here in the Philippines. Let’s rack up the miles and get noticed.

Last year, we ranked #19 with a total of 10, 706.7kms logged. Surely we can do better than that this year.

So how do you link up and run the human race?  Sign up at nikeplus.com.ph to participate. And since we don’t live in a race city we need to use Nike + iPod nano sport kit, iPod touch™, iPhone™ or Nike+ SportBand to track our kms on race day. Don’t forget to sync your race at  nikeplus.com.ph to have your results officially counted as part of the race. 

While you’re at it, join the Nike+ Human Race PH Ambassadors Challenge. 

Team Bananarunning needs you. Click here to sign up.  

Just in case you want to know, Nikeplus.com.ph runners that log less than 10K will be counted as participants but to be considered a finisher you must sync a workout of at least 10K. And before you start getting too smart …Don’t forget to calibrate!

CALIBRATE. RUN. SYNC

Ready to rack up your mileage? Great … but before you go out and record a run, don’t forget to calibrate.

Nike + iPod nano sport kit, iPod touch™, iPhone™ or Nike+ SportBand are training tools. It tells us our pace and distance. It gives you cues on when to run harder or ease up. Nice, di ba. Immediate feedback on how I am doing on when I run keep me going. I have lazy legs so I need constant feedback.  

The big BUT is … if you don’t calibrate, then just like a dull knife or unsharpened pencil, they are useless. A nice bracelet but the information you will likely get is just blahblah!

Now you probably want to know. Accurate ba? I asked the same question when I first used the Sportband. The manual recommends calibrating but says its fairly accurate off the box. I opted to calibrate.

I calibrated my SportBand when I ran at RotaRun. Uncalibrated, it registered the race distance at 22kms. Other runner/bloggers recorded a distance of 17.85K for that race. I calibrated the Sportband using their data. When I ran with it again GF405 registered 15K and Nike+ SportBand 15.1K. Pasado!

The secret to get accurate read outs is to run a longer distance when you calibrate. This is how I explained it to myself and it made sense to me. I hope it makes sense to you too. Let’s do a little bit of math (Math again?!), .9 and .99991 when rounded off to the nearest whole number are both equal to 1 diba. But .99991 is closer to 1 than .90000. So think of each km ran as a decimal place bring you closer to an accurate reading.

Lace up and run!