TIMEX RUN - The Standard Future Local Races Need To Replicate

Coach Rio Dela Cruz is a known race organizer and manager with a long list of races under his belt. However, his past race accomplishments have obtained varied feedback/ratings from fair, good or great or even short of expectation. However as a rule of a thumb, races that are organized by Coach Rio are worth the money to participate in.

Today for the TIMEX RUN, Coach Rio Dela Cruz has surpassed his previous level of performance in terms as race organizer and race manager. I have only but praises in the manner the TIMEX RUN was done today. I have joined so many races in the past and have seen race events that were conducted either good or very good, but, the TIMEX RUN today will be “the standard of race event” that future races will be compared and critiqued.

Just before the race Coach Rio shared with the racing community that he is “tense” and “scared” with all the preparation and holding of the event. A person of his experience and stature should not be, but, I think he felt that way as he has put all his personal touch and effort to ensure the success of the event. All your effort paid off coach Rio! This race is nothing short of excellent and a standard comparative if not even better that those held abroad.

What were the contributing factors that spelled excellent delivery of this race? Registration and delivery of race pack was a simple process with no extra fanfare but was easy and fast. The race has the “timing chip” for the competitive distances and a fnishers medal for the 21k. The layout and equipments used in the start/finish line are but only the best. The sound system was loud, crisp, and powerful. The MCs were informative as well as entertaining. The stage for the awarding ceremony was big. The courtesy booths within the activity area where well attended and manned. There was a clear system in collection of loot bags and water after the race. There were 24 portalets available for the general running public nicely laid-out. There were three (3) tents accepting depository of personal bags. There were a great number of “stationary marshals” as well as “roving marshals”. There were more than sufficient number of hydration stations along the route offering both water and 100 plus. The hydration tables were set up on the middle of the road to accommodate incoming and outgoing runners. The tables used for hydration were long as needed. There were even nice and beautiful ladies from Robinson Land giving cheers and water. The traffic flow was well controlled by the marshals. Even irritant motorist were being pacified. And finally on the finish line it was systematic with the added presence of the David Salon Girls to greet you as you enter the finish line. Lastly, there is even a courtesy tent to show the Manny Pacquiao fight. No doubt this is a well organized race that should be replicated in all other future races.

On the PIOLO PASCUAL fever of the TIMEX RUN, I was surprised that he completed the 10k in 47min54sec placing 21st in the male category, wow! he does have the legs and the lungs to go with the looks. He is not only good looking, but, an accomplished runner as well. I like in particular how he delivered the opening prayers prior to the race. I think he is in good company when he teamed with Coach Rio.

Congratulations TIMEX and most especially to Coach Rio for an excellent job! If this is a prelude to the RunRio Trilogy then we have only but great things to expect.

Sharing to all the following pictures;


VINCE MENDOZA givings instructions on the program sequence


COACH RIO, all smile even on tense situation.


COURTESY TENT for the Manny Pacquiao and Cotto Fight


STATIONARY MARSHALS getting their IDs and uniform


Posterior View of PIOLO PASCUAL and COACH RIO 10km in 47minutes GREAT!!!


Incoming 10K and outgoing 21k at the KALAYAAN BRIDGE


LONG TABLES and in the middle of the road for Hydration


Both INCOMING and OUTGOING RUNNERS can use the hydration table at the same time


DAVID SALON GIRLS at the Finish Line to welcome you.


Festive mode at the grounds after the race


twenty four (24) Portalets


And a Finisher's Medal for the 21k runners

The Triangular Equation Of A Race Event

TRIANGLE is one of the basic shapes of Geometry with three corners or VERTICES and three sides which are line segments. There are three basic types of a triangle, (a) equilateral- all sides have the same length (b) isosceles – two sides are equal (c) scalene – all sides and internal angles are different from one another.





There is no better way to explain the equation of a RUNNING EVENT but to associate the whole concept into a triangle. The RUNNING TRIANGLE is represented by the following;

THE SPONSOR – Base Of The Triangle
This is the most important part of the RUNNING EVENT TRIANGLE (RET). The idea to hold a running event emanates from the sponsor. The sponsor sets the goals, mission and vision (GMV) of the intended race event. It is also the sponsor that determines how grand or how austere will the event by formulating a working budget (WB) to attain the GMV. By this process, the area of the triangle is determined and will dictate in the end the scope of exposure or length of triangular side for the race organizer and that of the runner. On most cases the sponsor assumes the role of a Race Manager (RM) which is responsible for the overall financial operation, getting additional sub-sponsors, events promotions, logistical needs i.e. t-shirts, medals, give-aways etc. On certain cases matters is shared and/or designated/passed-on to the race organizer (RO)

It is also at this level that formulation of the business and commercial aspect of the race event is set. For tax shelter purposes normally a “charitable institution” is designated as recipient of funds as a charitable work. Have you ever wondered why all races have a charitable institution attach into the race?


THE RACE ORGANIZER – Side A Of The Triangle
Selection of a race organizer is a crucial task for the sponsor in as much that the race organizer is the operational and technical arm of the event. On some arrangements either due to financial or organizational capability of the sponsor, logistical task for t-shirts, media promotion, registration or other selected or determined scope may be designated by the sponsor (should they be also the RM) either singularly, selectively or collectively to the race organizer (RO). On certain cases the RO purely handles the technical aspect and actual operation of the race event.

Selection of a race organizer is dependent on the WB. A class A-1 race organizer will demand a professional fee running in hundreds of thousand even to seven digit figure depending on the magnitude of the race event. Of course there with always be race organizer whose professional fee is cheap but the standard and delivery of service will as well be wanting or better categorize as “in doubt”.

The RO is the life and soul of a running event and on most cases will spell the success or failure of handling the race for start to finish. Accordingly, these people are the answerable to whatever complaint or shortfalls the race will deliver.

THE RUNNER – Side B Of The Triangle
The RUNNER completes the triangular side of the equation. The major contributory factor of the runner is its participation, eagerness and response to the event. However, the runner has its participation on the financial aspect of the event in form of “registration fee”. Abroad the registration fee is quite substantial, however, in the Philippines registration fee is on the average of P300 to a high of P500. The participatory of the runner locally could only relieve the sponsor for the cost of the “singlet” and the cost for the registration and issuance of a race bib. Obviously, the bulk of the expenses shall be on the operation budget of the Race Sponsor. With the coming of “timing chips” cost dictates that a portion of the registration need to be increased for this usage, however, bulk of the cost still will have to be funded by the sponsor for prestige purposes.

CONCLUSION
Going back to the triangle, the area of a triangle can be determined by the equation;





S=Area b=length of base h=height or altitude of the triangle which in a race event is;

Magnitude of Race Event = 1/2 commitment of the sponsor x length of the perpendicular unto Race Organizer and Runner.

In the end the SPONSOR is life and source of a Race Event ably supported on equated portions by the Race Organizer and Runners. One without the other will not create a racing event. And that with one side poorly contributing to the length of the side of the triangle will create an area or magnitude short of delivering a successful race event.

So next time you analyze and/or critique a race event, identify the people behind the triangle of a race event, mark their performance and contribution which shall guide you on which races to participate this coming 2010 race calendar.

Firefly Supernova - RoadID.com

Of lately, I have enjoyed running more and more along the busy streets of EDSA, C5, Greenhills, Fort Bonifacio and to whatever place my urge and trill for the day dictates me for a LSD run. On most cases, I do my LSD run early in the morning from 4:00am and ending it between 6:30am to 7:00am depending on the distance.

On these occasions, major concern is “SAFETY”. Foreigners have been wondering how drivers in metro Manila are able to weave themselves in the traffic with so many vehicles and to their amazement they notice very little accidents occur on the road. Given the same condition abroad, there would already be a pile up of cars due to changing of lanes. Foreigners have been wondering what are the “rules of the road” do the Filipino follow, so much so that they say if you could drive in metro Manila then you should be able to drive anywhere in the world. This is only to highlight the road condition in metro Manila.

As a runner, particularly on an early morning hours, “SAFETY” is a major concern, more so with Filipino drivers known to be particularly non-pedestrian friendly. Running in the streets needs experience and local knowledge of drivers mentality that I think I have now logged sufficient number of mileage to adjust when to use the roadside curb, when to use the pedestrian sidewalk, when to use the inner road, when to run facing the traffic, and when to run with the flow of the traffic. In all these conditions, you learn to weave yourself amongst cars, jeepneys, buses, tri-cycles and even sidewalk vendors.

A major factor to consider in running the streets is making yourself VISIBLE at all times as a safety measure. With this factor in consideration, I have bought myself via internet a “Firefly Supernova” by RoadID.com with the following packaging description;





Each piece cost $12.99 in which I got myself two pieces that I intend to attach to my hydration belt infront and at the back to insure 360 degrees visibility. The light has a visibility of over 1.5km, lifetime LED bulb (you have a selection of red or white), weights less than 1 ounce, dual mode either “flashing” or “steady”, waterproof up to 300 feet and a battery life of 250 hours in flashing mode which the battery can be replace by any watch type CR2032 batteries 2pcs. A simple twist of the housing operates the on/off of the bulb.

The “firefly supernova” is an added tool for the safety of a runner at night, but, again as in any endeavour running in the streets particularly in metro Manila requires experience and street smart mentality with the added tool, my calculative risk in the road is greatly reduced.

PIM - Abridge Run on Memory Lane

Given on my last blog of my intentions for an “Abridge Version of the PIM” I asked Coach Saturnino Salazar to accompany me on my run today. As planned, we left Paragon Plaza at EDSA corner Reliance Street in Mandaluyong at about 3:30am boarding a taxi with only our racing attire as we cannot bring any items with us as our finish line will be at Pioneer Street Mandaluyong. The taxi driver as with my usual experiences in the past was another talkative and opinionated person on all subject. So much so that Coach Salazar had himself occupied in a semi-debate with the taxi driver. I noticed that if the driver was losing ground he steps on the gas pedal with gusto so much so that before we reached Sen.Gil Puyat Avenue in Makati, Coach Salazar put on his seat belt fearing maybe he has antagonized the driver.

Anyways, we safely arrived Km. 0 at Luneta Park at about 4am just about when the announcer opened the check-in for the 42km. There were side shows ongoing then, like the Army Band performance, but, as ever I find the time when you are corralled before the start of the race as "hello" "how are you" and getting to know fellow runners, greeting good mornings and wishes of good lucks. The best is even unspoken words and only a smile on their faces even to those that are not known to you. Maybe this is what they say the runners bonding time.

Very first person I saw was Rochelle aka Running Diva who feeling all pump up for her first ever full marathon distance. Then there was Que aka chicks in manok trying to check on her race pack. Then a very unique experience happened to me, I saw the Kenyan runners about six of them with lots of fellow runners seeking photo opportunity. As I passed beside them somebody asked me to hold her camera and take a picture of her with the Kenyans. With due respect and with no malice intended, I smelled something that I cannot take and have to rush on the curb to relieve of myself. The smell was really bad, something I just cannot take. Is it because of the food they take or hygiene? It no exaggeration, somebody needs to tell them this.

At about 4:28am the gun start was sounded and the 42km runners were on their way. As I am only doing the an “Abridge Version” with eight bridges covered I shall divide my experience by bridges;



DEL PAN BRIDGE or ROXAS BRIDGE
From the starting line the route headed first southward of Roxas Boulevard before making a U-turn at Pedro Gil headed to Del Pan Bridge. Things were smooth until a few hundred meters before Anda Circle when the road started to be very uneven and unlit that you could easily fall down so runners were shouting cautions. There was a “dragon dance” at Del Pan Bridge and another U-turn was made prior reaching the opposite end of the bridge for another back track to Luneta.



JONES BRIDGE
The junction between Roxas Blvd and Katigbak Drive was experiencing a heavy built up of truck, buses and what have you and the usual “horn blowing” of the irate drivers. Approaching Manila City Hall a beautiful view of the clock tower was very imposing and hard to resist not to marvel the this historical landmark. Just about on this sector after logging 5km, I now shifted to my race walking mode and shall continue to be on race walking mode for the rest of the route. Jones Bridge was well lighted and is the main bridge leading to Escolta, the main business and commercial district during my student days.



McARTUR BRIDGE
Traversing Escolta was a nostalgia for me as I have not been to the place for ages and memories just flashed back. The distance to McArthur Bridge was not much but another great view welcomes you when you reach the Santa Cruz side of Escolta as the daybreak view of the Santa Cruz Church was very imposing. At the middle of Mc Arthur Bridge was a water station.



AYALA BRIDGE
Going to Ayala Bridge you pass by the “Lagusnilad”. In my youth, it was a big thing when they opened the “Lagusnilad”, a marvel of engineering then. When I saw it today it was like a dwarf to so many road infrastructures we have now a days. Worst, the road was dirty and with so many pot holes. You could just imagine this usually gets underwater after a heavy rain. A welcome sight was the Ayala Bridge still with its old bridge girdles and frames. There were a lot of people at the middle of the bridge as it was I think being used for the staging of the relay run.



NAGTAHAN BRIDGE
Just after Ayala Bridge, we cross an "estero bridge". My heart is sadden to see litters in the canal and a primary cause of flood in the city. Not a Pasig Bridge but a very historical bridge along the way was the “Mendiola Bridge” the bridge that those in power and those protesting have been fighting for in ages. Again, passing through “Mendiola Bridge” was a historical feat. Approaching Nagtahan Bridge welcomes you to a bridge that has been very prone to accidents and police actions due to criminality. But today it was different, clean, serene and the sun was already casting its shadows on the river banks.



LAMBINGAN BRIDGE
First the route takes you to “Plaza Dilaw” just opposite the very old and dilapidated PNR Paco Station. This place also speaks of a long history and should be remembered. The route also takes you to Santa Ana another old district in Manila before it finally lands you to Lambingan Bridge, the boundery line between Manila and Mandaluyong. Lambingan Bridge has been renewed from the old structure it was once was and is now three lanes on both sides which use to be a single lane in my high school days.



MAKATI-MANDALUYONG BRIDGE
The route takes you to Hulo district in Mandaluyong which traverses the Pasig River bank from the north another old part of metro Manila and is where the Aglipay Church was born. As we did the run along Hulo there were still traces of mud clearings because of the recent flooding brought about by “Ondoy”. Mandaluyong-Makati Bridge is the youngest of all the bridges as it was constructed mainly to ease traffic from EDSA and allow an alternative route to Makati Central Business District.



GUADALUPE BRIDGE
The route takes you to the modern area of “Power Plant’ which houses one of the upscale shopping malls in Manila. One of my biggest surprise for the day was upon reaching the Colgate Philippines factory at J.P. Rizal. To my great surprise it was no longer there and I use to pass this street when I go home coming from “Power Plant”. Just to tell you how running opens up your eyes. Then I finally saw my last bridge on this “abridge version” the Guadalupe Bridge. Locally this bridge was known before by the simple name “TULAY” or translated to English language as the “bridge”. It is still a very beautiful bridge and is the most crossed bridge in metro Manila.



PIONEER STREET
This is where I ended my run the distance covered was 23.35km for a time of 03h15m43s. This was a very good educational, a run on memory lane that I could not have experience without the PIM. This LSD run is part of my Singapore Marathon (2nd for the year) schedule for 06Dec09.

Coach Salazar Thank you for being my escort and photograper today.

Abridge Version PIM 22.24km

(Left click and hold down mouse to navigate the map)

When the Philippine International Marathon (PIM) released its promotional information and registration details sometime in September 2009, I was discouraged to take note then that the 42k had a cut-off time of 5 hours. As much as I wanted to partake, I do not have the capability to finish within the cut-off time. The route of the 42k is intriguing with the crossing of so many known bridges at Pasig River.

The next available distance is 10k which is too short and will only cover the span of Roxas Boulevard which is an old beaten route used in so many races in the past. However, wanting to support the project in keeping Pasig clean, I registered for the 10k distance just the same to show support if not for the registration fee as a donation contribution for the worthy project.

Today 3Nov09 while I was doing my normal laps at the Ultra oval a crazy idea came into my mind, why not do the route of PIM and modify it to my personal needs and capability. That is, (a) already registered for 10k ... done my civic duty in contributing my P250 registration for the Pasig funds ... all race distances fee is P250.00 ... I then will partake in the PIM not a “bandit” but as a paying participant. (b) join the start of the 42k race (c) run the route from Quirino Grandstand until Pioneer street in Mandaluyong only .... I would then be able to cross (1) Del Pan Bridge (2) Jones Bridge (3) McArthur Bridge (4) Ayala Bridge (5) Nagtahan Bridge (6) Lambingan Bridge (7) Makati-Mandaluyong Bridge (8) Guadalupe Bridge. That would be a total of eight (8) bridges. (c)From Guadalupe Bridge instead of turning right to Pioneer Street I just go straight to my home at Paragon Plaza...... what a convenient way to finish a race (d)distance for this route is a good 22.24k measured by using the route details and imposing it on MapMyRun.com (as shown above)



This will be a very unique run that I intend to take photos of each bridge that I do cross, take my time and enjoy running the busy streets in Metro Manila with marshals to assist my right of way, water stations for hydration and the company of so many runners. In the end I will be within the 5 hours cut-off time considering I will only cover 22.24km. Hehehehe I am happy of this ABRIDGE VERSION!

Maybe some of you would also like to make your own ABRIDGE VERSION of the Philippine International Marathon.

My EDSA Educational Run

In the past, Jovie Narcise aka Bald Runner, Jonel Mendoza aka Bugobugo and members of “Team Hardcore” measured the distance of Epifanio De Los Santos (EDSA) avenue by running from one end to the other. How I wish then to be able to run the stretch of EDSA someday.

Of lately, I have already done EDSA from Katipunan Avenue in Makati to Santolan Road in Quezon City, however, a great length of the road is still unknown to me. So today 02Nov09, being a holiday I told myself that this will be a good opportunity as there will be less vehicular traffic because of the holiday. As I am doing the run alone, I decided to cover only from Monumento in Caloocan City to Paragon Plaza at Reliance Street in Mandaluyong. The distance will not be much and will be even lesser than my other daily runs but the trill and excitement is unknown to me and that it is a survival run with the volume of buses and cars in EDSA.

At 4:00am I took a taxi from Paragon Plaza at Reliance Street in Mandaluyong headed for Monumento in Caloocan City. The taxi driver was a “talker” from the time I boarded his taxi to the time I disembarked, it was like having a comprehensive orientation to the local politics and the forthcoming presidential election in 2010. The guy was really passionate of his politics giving me all his commentaries for each individual presidential candidate. Just before reaching Monumento, an unsolicited advice was given to me by the driver to use the southbound part of the road for safety reasons as according to him, more incidents of crime occurs on the northbound side of the road. Even if I have to run with the flow of traffic as against the fundamental of road running, which is to run against the flow of the traffic, I decided to follow the advice of the driver as he would know better the crime situations in the road.

By 4:25am we arrived at Monumento with the taxi meter showing P145.00 the driver wished me luck and off he went to pick up another passenger. Even this early in the morning Monumento is as busy as it is. I did a few minutes of stretching at the same time making sure that my Garmin 405 is set with satellite locked in. At 428am I was on my way.....

Monumento to Balintawak
Tried to start slowly to warm up my run. The first few meters I was on the sidewalk, but, decided later to use the curbside so that I could run smoothly along the road anyways cars and buses were using the other lanes. The stretch was poorly lighted with a good volume of garbage along the road.



Balintawak to Congressional
I was already getting the feel of how to run on the curbside. Approaching Balintawak I find there was no place for me to run even on the curbside as the two inner lane of the road is either being used by hawkers or vehicles are parked either loading or discharging their market goods. It was a sight to behold with so many people busy on their jobs at so early in the morning. 500 meters after Balintawak, I was again running n the curbside as I find a lonely, dark road ahead of me all the way to Congressional avenue.



Congressional to SM City North
The stretch has narrowed down to 2-3 lanes as construction of the MRT/LRT extension is in full swing. This was also the first time I did took notice that the infrastructure development is almost 70 percent complete that would connect MRT with LRT. This will surely be a welcome development for all commuters that would give a complete loop between EDSA and Rizal Avenue on both ends. I wonder then if authorities have any plan to limit the buses in EDSA as they are anyway running half empty even on busy hours.

SM City North to Quezon Boulevard
This sector of the road is quite isolated and lonely without much establishment thus lesser pedestrians are along the way. I have gained speed on this sector as there was a clear path ahead, further, the road was a slight descent that you could flow with the gravity.



Quezon Boulevard to GMA-7 Timog Avenue
This is the least pedestrian populated sector of the run and also the cleanest in terms of garbage/litter free maybe the absence of the pedestrians spells the absence also of the litters! I slowed down on the pace as the road was ascending all the way from Quezon Boulevard to Timog Avenue. It was at this sector of the run that sunlight was breaking in the sky and what a beautiful experience to see. A new day, a new beginning, a new opportunity in life. Thank you Lord for another day.




GMA-7 Timog Avenue to Cubao
From Timog to Kamias road I was running from curb side to pedestrian alley to even the inner lane as on this sector there are a lot of bus terminals and plenty of taxi parked picking/dropping passengers. I was like doing a “tinikling” dance in the road. The situation even gets worst as you approach New York street as the bus terminals even doubled in number. Just approaching Cubao area, you find a crowded street full of people busy of their task. This is life in Metro Manila. I just wonder what is in the minds as they go about. Some are smiling, some have heavy faces some have angry faces it is an education in itself top watch people.



Cubao to Boni Serrano
The road condition gets better as you leave the Cubao business area, however, with daytime already at hand there are already many people on the road. The descending run from TIP to Boni Serrano is a welcome sight as again pace can be increased.





Boni Serrano to Ortigas Avenue
This part of the road is already a know factor in my run as I have done this section many times and I was already feeling at home knowing already when to transfer from pedestrian side walk to curb side road. I decided to shift now from running mode to race walking mode to complete my training drills. Again where there is less pedestrian the same observation is noted that of the garbage/litter situation.



Ortigas Avenue to Shaw Boulevard
Another easy and familiar stretch of the run. It is only when approaching the Star Mall area near Shaw Boulevard that again you have to be adventurous in selecting your running patch and navigating yourself in the mob of people and buses. Buses are just waiting for passengers even on green light they are not moving.



Shaw Boulevard to Paragon Plaza Reliance Street
It is the home stretch run and as early as it was the MMDA traffic people were already doing their “killing” on cars using the bus lane area. Some of those that are waved stop but others just go their way ignoring the MMDA personnel. For the icing of the run, I have to cross the pedestrian overpass to bring me on the northbound side of EDSA.

The distance was 14.61km which took me 01h46m50s. A great way to spend a morning holiday. To complete my EDSA experience I still have to do the MOA to Kalayaan sector of EDSA. Maybe one of these days. The run did open my eyes on so many things that I could have not noticed if I was riding on a car. It was my EDSA Education Tour.

Five Most Common Runner's Injury

Runner’s World Guide to Road Racing by Katie McDonald Neitz deals a part of the book on runners injury which I find very informative to all runners of any level to ensure injury free and quick remedial actions to take if and ever a particular injury is experienced.

Here are the five most common running injuries, how to spot them, and how to get relief quickly.

PLANTAR FASCIITIS





The plantar fascia is the connective tissue that runs from the heel to the base of the toes. It may look like a series a of fat rubber bands, but, it’s made of collagen, a rigid protein that’s not very stretchy. The stress of overuse, overpronation, or overused shoes can rip tiny tears in it, causing pain and inflammation, aka plantar fasciitis.

Causes: Drastic or sudden increase in mileage, poor foot structure, and inappropriate running shoes can overload the plantar fascia.

Symptoms: sharp stab or deep ache in the middle of the heel or along the arch. Another sign is the “morning hobble.” Taking the first step causes sudden strain on the bottom of the foot. The pain can recur after long spells of sitting. But it tends to fade during a run, once the area is warmed up.

Treatment: At the first sign of soreness, massage (roll a golf ball under your foot) and apply ice (roll a frozen bottle of water under your foot). While it’s typical to experience pain in just one foot, massage and stretch both feet. Do it first thing in the morning and three or four times during the day.

ILIOTIBIAL BAND SYNDROME





(ITB) syndrome is one of the most common overuse injuries among runners. Because the most notable symptoms is typically swelling and pain on the outside of the knee, many runners mistakenly think they have a knee injury, but, it actually involves the ligament that runs down the outside of the thigh from the hip to the shin.

Causes: ITB syndrome can result from any activity that causes the leg to turn inward repeatedly, such as wearing worn-out shoes, running downhill or on banked surfaces, running too many track workouts in the same direction, or simply running too many miles. ITB afflicts seasoned as much as beginners, also, it is much more common in women. It could be the way some women’s hips tilt, which can cause their knee to turn in.

Symptoms: The best way to tell if you have ITB syndrome is to bend your knee at a 45-degree angle. If you have an ITB problem, you’ll feel pain on the outside of the knee.

Treatment: Rest Immediately. That means fewer miles or no running at all. Side stretches will also help, as will ice or heat, ultrasound, or electrical stimulation with topical cortisone.

RUNNER’S KNEE





Known as patellofemoral pain syndrome (PFPS) occurs when a mistracking kneecap (patella) irritates the femoral groove in which it rest on the thighbone (femur)

Causes: Pinpointing a single cause is difficult. It could be a biomechanical problem – the patella may be larger on the outside than it is on the inside, sit too high in the femoral groove, or dislocate easily. There are also muscular causes. Tight hamstrings and calf muscles put pressure on the knee, and weal quadriceps can cause the patella to track out of alignment.

Symptoms: Tenderness behind or around the patella, usually toward its center. You may feel pain toward the back of the knee, a sense of cracking, or that the knee’s giving out. It strikes mostly younger, recreational runners and twice as many women as men.

Treatment: At the first sign of pain, cut back your mileage. The sooner you lessen the knee’s workload, the faster healing begins. Avoid knee bending activities, canted surfaces, and downward stairs and stride hills.

SHIN SPLINTS





The nature of shin splints most often can be captured in just four words: “too much too soon”. This is usually a problem for either new runners or runners starting over. “Shin Splints” is the catch-all term for lower-leg pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or inside of the leg (medial shin splints).

Causes: Often plague beginning runners who do nit built their mileage gradually enough or seasoned runners who abruptly change their workout regimens, suddenly adding too many mileage. Other causes could be overpronation, inadequate stretching, worn shoes, or excessive stress placed on one leg or hip from running on cambered roads.

Symptoms: You’ll feel tenderness, soreness, or pain along your lower leg. Initially the pain might be present only while you’re exercising. Eventually, however, it can be continuous. The most common site for shin splints is the medial area. Anterior shin splints usually result from an inbalance muscles in the calf and the front leg and often afflict beginners who either have not yet adjusted to the stress of running or are not stretching enough.

Treatment: When shin splits strikes, you should stop running completely. Ice your shin to reduce inflammation. If you continue running, wrap your leg before you go out. Overpronators should wear motion-control shoes. Avoid hills and excessively hard surfaces until the pain goes away. Stretch your calves and Achilles regularly as a preventive measure.

ACHILLES TENDINITIS





The Achilles is the larger tendon connecting the two major calf muscles – the gastrocnemius and soleus – to the back of the heel bone. Under too much stress, the tendon tightens and is forced to work too hard. This causes it become inflamed (that’s tendinitis) and, over time, can produce a covering of scar tissue, which is less flexible than tendon. If the inflamed Achilles continues to be stressed, it can tear or rupture.

Cause: Tight or fatigue calf muscles transfer too much of the burden of running to the Achilles. This can be brought on by not stretching the calves properly, increasing mileage too quickly, or simply overtraining.

Symptoms: Dull or sharp pain anywhere along the back of the tendon, but usually close to the heel. Limited angle flexibility; redness or heat over the painful area; a nodule that can be felt on the tendon; and a cracking sound when ankle moves signal Achilles tendinitis.

Treatment: Stop running, take an anti-inflammatory medication, and ice the area for 15-20 minutes several times a day until inflammation subsides. Self-massage may also help. Don’t start running again until you can do “toe raises” without pain

EATING FRUIT - The Right Way On An Empty Stomach

This article was shared to me by my friend Chan Joo Huat of Singapore. I post this as an information tool and leave matters to the readers to verify and seek the truth behind each statement.

In our daily quest to seek a healthy diet to augment our passion for running, this informative article will complete the equation for a healthy lifestyle.

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We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat.
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What is the correct way of eating fruits?
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IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.
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If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.
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FRUIT IS THE MOST IMPORTANT FOOD. Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so..
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In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil....
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So please eat your fruits on an empty stomach or before your meals! You have heard people complaining — every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc — actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!
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Graying hair, balding, nervous outburst, and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach.
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There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.
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When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up.. Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.
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But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!
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KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.
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APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.
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STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.
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ORANGE: Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.
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WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene — the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.
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GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.
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Drinking Cold water after a meal = Cancer! Can u believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.
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A serious note about heart attacks HEART ATTACK PROCEDURE': (THIS IS NOT A JOKE!) We all should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive.

My Subic Adventure - SIM And Others

When I finally decided to participate for the 21k Subic International Marathon a compromise agreement with the family was to bring them as well in Subic and have a family bonding time.

On 24Oct09 Saturday early morning the family with my granddaughter proceeded our way to Subic. As I have not been to Subic for about two years, I was delighted to see that travel time has been greatly reduced with the opening as well of the SCTEX (Subic Clark Tarlac Expressway). When we reached the Floridablanca interchange, the westbound lane has been coned for counter flow as the eastbound lane will be used by the 42k Subic International Marathon which was to start on the same day at 4:30pm using the expressway all the way to Subic area ending at the Remy Field.





We reached the Subic area at about 9:30am and went directly to ZOOBIC. I have arranged our tickets via internet the day before so the wonders of e-technology were available for this theme park. I found the place great with its main attraction of almost 50 tigers and all types of animals, serpents, crocs and others. There was even an animal and Aeta shows incorporated in the package. The tour was guided and lasted for 3 hours so your P475 is well worth the entry fee.

It was already 2pm when we were able to check-in at the Lighthouse Resorts which was also a sponsor for the SIM and gave 20% discount for participants. The place was nice and has the beach and pool facilities for the children and adult as well.





At 5:00pm the family decided to have a Sunday’s anticipated Mass at the San Roque Parish which was also inside the Freeport Zone to free my tight schedule on Sunday which will be 21k race and travel time back to Manila. This part I will not forget for a long time. Just after the after the mass, I told the family that I will bring them back to the hotel and I will proceed to Remy Field to await the finish of the 42k race which should be coming in by 7pm. Feeling so in a hurry, I forgot my favourite orange Nike cap and a very expensive Rudy Project shades at the church pew. As they say, the “Lord Gives And Takes Away”. So long shades may the finder enjoy you!





Arriving at Remy Fields at 6:30pm the Nike 10k race was in its last runner coming in at the finish line. The announcer was mentioning that there were about 270 participants on the said race. The field had a very festive atmosphere and the stage was being prepared for a night party and band which was to start after the awards ceremony of for the 42k. Then just about 6:50pm the first Kenyan runner entered the field and followed in interval of minutes by another 7 Kenyan runners. I was already losing hope to see the first Filipino runner and finally the 9th finisher was Filipino runner from Baguio. After he cross the finish line, I had to leave be back to the hotel with the family.





At 3:00am the following morning I was already awake and preparing myself for the race. The distance from the hotel to Remy Field was barely 5 minutes so I was taking my time to leave the hotel as the gun start will only be at 5:30am. When I did arrive at 5:00am at Remy Field, the area was already full of people. I am not good at making estimates but there were thousands. This is the very first time that I have seen so many police participants, Philippine National Police is one of the sponsors. There were also a lot of young kids in elementary grades which probably are local school supporters for the event. While awaiting for the start of the race it was nice to see familiar faces and friends from Takbo.ph, however, with so many people it was difficult to maintain conversational phase.




I was hoping that the gun start for 21k will be as scheduled but sad to say it did not with a mini program injected prior to the race. I do not complaint for this, however, only two negative comments I have for the race are (a) the gun start for the 21k, 10k, 5k, and 3k was changed to be a mass start. This could not have been an issue if the organizers were able to control the participants to be positioned before the start line. In the process of having people go back there were squeezing and stepping over with 3k and 5k participants in front rather than at the back and children squeezed in between. This was unsafe, I hope they improve this in the future. (b) Medals for the 21k run out to more than half of the participants. The organizers were fully aware of the number and should have prepared accordingly. Other than these two issues, the race was great. The route was perfect with no vehicular traffic, scenic view along the way, inclines to conquer and a good fresh air for the lungs.




As I have participated on both the 21k events for the QCIM and SIM, I am very much tempted to compare both events, but, would rather not and just thank the sponsors for both events to continue providing these races in the future, however, to take notice of the post race analysis and comments received from the different sectors to improve on the same in the future races. Both events are very distinct from one another which are just great. Both ice creams have different flavour.

Lastly, I wish to thank the group of Takbo,ph (Rico Villanueva and friends) stationed at near the 14km distance who provided COLD DRINKS that really made may day. I completed the 21k in 02h45m05s and had the rest of the morning swimming at the resort pool before reaching back in Manila at 5pm.

SIM my family bonding time and 21k race, great and wonderful (sad- goodbye Rudy Project shades)!

21km KOTR / SIM - Torn Between Two Lovers

When announcement was made that the 21k category for the Subic International Marathon and the Adidas “King Of The Road” will both be held on 25Oct09, I told myself that it is going to be a difficult choice to make as both race events are great and have their own pros and cons.

Just life a lover torn between two beautiful ladies, I registered for both the 21km category for both races. I knew I can only participant in one race, but, I did register for both to allow myself enough time to contemplate and make a last minute decision as to which event to attend. Anyways, the one that I will not select I shall have a souvenir singlet and race bib to keep.

With only 4days remaining before the event, I have to make a difficult decision today. I have in the end decided to participate in the SUBIC INTERNATIONAL MARATHON 21km category as against the Adidas KOTR. Whilst the choice of SIM was not favourable in terms of travel, contingency expenses and time. It did offered a positive mark as the event is an International event as compared to KOTR. Further, the KOTR fiasco on the race packet distribution and handling of the so called “running expo” was downer that cast doubts as to actual race handling of KOTR.

Regardless of my reasons, I still PRAY for the SUCCESS of both events KOTR and SIM for the ultimate satisfaction and content of the running community as a whole.

As for the SIM, I intend to bring my family for an overnight stay at Subic on Saturday 24Oct09 and make the most of the visit in Subic to check out the different facilities and attractions. This will also allow me to be fresh and ready on 25Oct09 at 530am which is the gun start for the 21km.

Subic here I come!