Run Radio – Season 1 Episode 5

Run Radio’s episode 5 last Friday was kinda different with female “DJ” Jaymie Pizarro (thebullrunner.com) on “radio hosting-leave” and is at that time participating in Nike’s Hood to Coast Relay in Portland, Oregon. Executive Producer Marga Deona pinched-hit for her as Jay Nacino‘s partner that night and yours truly helping out behind the scenes.

It was one great episode with Shoe Guru Hector Yuzon and Fil-Am champion triathlete Arland Macasieb as guests. The podcast is also now available and can be accessed by clicking on the link here. Thank God for podcasts! During this episode, I find it hard to concentrate on the interviews with both Hec and Arland for the simple reason that I am supposed to be conscious of the time allotments and the sequence of “activities” for the show.

Generally, it was one good episode although we really missed Jaymie’s presence. Here are some pics from the show. Thanks to Joaquin for helping out on taking some of the pictures. 😉

getting ready for airing...

getting ready for airing...

and the show begins

and the show begins

interview with hec yuzon

interview with hec yuzon

shoe guru hector yuzon

shoe guru hector yuzon

marga, hec and jay

marga, hec and jay

interview with arland macasieb

interview with arland macasieb

fil-am champion triathlete arland macasieb

fil-am champion triathlete arland macasieb

marga, arland and jay

marga, arland and jay

marga and jay after finishing episode 5

marga and jay after finishing episode 5

jay, me, marga and jewel - all smiles before calling it a night

jay, me, marga and jewel - all smiles before calling it a night

The Science of Running – Part 2

During the “The Science of Running” clinic, Singaporean top athlete Adrian Mok discussed about “Heart Rate Training for Running”. I was a few minutes late for the talk but was still able to take note of a lot of important points from his presentation. I can say that the items he talked about are very useful for me and something that I can really apply to my trainings. You see folks, I have a Polar RS200SD watch but I haven’t really gotten to using the full features of its heart rate monitor since I do not really know how to. The talk gave me a clearer idea on how I should be using it. Hmmm that and with the help of my coach, I think I can start training with the benefits of a heart rate monitor.

the clinic attendees ;)

the clinic attendees 😉

Here are some of my notes/learnings from the said talk (some may not be verbatim to Adrian’s words):

Adrian Mok as he talks about Heart Rate Monitoring

Adrian Mok as he talks about Heart Rate Monitoring

  • Training with a heart rate monitor enables us to train at the right intensity.
  • To enable us to train at the right intensity, we need to know what our heart rate is and follow a proper training program with a mix of speed or interval workouts, tempo runs, recovery runs and longer runs all done in our target heart rate zone.
  • We should also determine our maximum heart rate. The ways to be able to determine our maximum heart rate are through:
    • Clinical Tests – treadmill or bicycle stress test by a cardiologist or an exercise physiologist
    • Field conditions in time trails – supervised by an experienced coach or an exercise physiologist
  • To get your predicted Max HR, there are also two ways:
    • by using the most common formula of 220 – age (result is in beats per minute)
    • by doing the fitness test as prescribed for Polar S-series watch users wherein both the VO2 max and the Max HR will be obtained
  • If you haven’t been exercising for a while your heart rate may jack up very very high. This is because your whole cardiovascular system has not yet adapted to the stress that training brings. In this case, walking is ok and one should not push yourself too hard.
  • Training with a heart rate monitor is all about sports zones. There are actually 5 heart rate zones:
    • Zone 1 – Very Light Intensity (50 – 60% of the Maximum Heart Rate)
      • warm-ups and warm-downs are usually done in HR Zone 1
      • possible recoveries are also in zone 1 to help speed up recovery after a heavy training or workout
      • low intensitytraining helps get the blood flow into the muscles
      • a lot of people make the mistake of working-out without doing warm-ups this is bad because you need to have blood circulation before a workout
      • if you don’t have time for stretching, it can be skipped but warm-ups are always necessary
      • a sign that your body is already warmed-up and is ready for more exercise is when you start to sweat.
      • in colder climate countries,  it is harder because longer warm-ups are needed to be able to get the same effect
    • Zone 2 – Light Intensity (60 – 70% of the Maximum Heart Rate)
      • very easy; with this intensity you can still speak in full sentences without the words breaking-up
      • features an aerobic training exercise which is simply the body’s use of oxygen in generating energy
      • best for marathon training
      • best for those who lose weight because aerobic exercises burns body fat
      • works on fat metabolism
    • Zone 3 – Moderate Intensity (70 – 80% of the Maximum Heart Rate)
      • comfort zone for most people
      • improves fitness level
      • still an aerobic training but higher in intensity that zones 1 and 2
      • intensity wherein you push somewhat hard but still not hard enough
      • best for running marathons
      • best for long distance runs
    • Zone 4 – Hard Intensity (80 – 90% of the Maximum Heart Rate)
      • intensity wherein the body becomes very effective
      • features an anaerobic training wherein the body doesn’t make use of the oxygen anymore
      • downside is starting with this level of intensity, lactic acid is produced
      • this is best for people who want to train harder
      • one just have to teach the body to adapt to this zone for when it does, running in this zone won’t make the runner feel uncomfortable
      • good also for interval track workouts
    • Zone 5 – Maximum Intensity (90 – 100% of the Maximum Heart Rate)
      • for peak performance/workouts
      • best for short distance runners; sprinters
      • anaerobic training at the highest intensity level
while explaining about heart rate zones

while explaining about heart rate zones

  • Elite runners usually doesn’t make use of heart rate monitors because they are so good in guessing/telling what their body needs/wants
  • Training/Running in the treadmill is not hard enough
  • The use of heart rate monitors helps improve your training
  • If your body becomes stuck in training in a particular sports zone, it is a sign that your body is fatigued
  • It is important also to know in which zone your body is comfortable in
  • Heart rate monitors are useful in checking/knowing how fast you can recover and how fit you are through the recovery heart rate
  • If  the heart rate recovered fast then one is fit; if the heart rate took time to recover, the body is tired and needs rest
  • The body needs rest especially after training hard
  • Training in zone 5 day before a race day is not recommended because the body needs to recover from a high intensity training
  • Intensity of workouts should be varied and one best way to do it is by heart rate monitoring
  • If you want to workout/train harder, intensify your intervals and tempo runs more
  • Low intensity training usually equates to higher volume
  • In training, it is important to write down your goal, break it down and make sure that it is realistic
  • Know your comfort zone and choose a workout that suits you best

Speaker’s Profile : ADRIAN MOK

adrianmok

As an accomplished athlete in endurance sports, Adrian has represented Singapore for triathlon on a national level. His best achievements include running marathons among the top local men’s category and winning the age-group in triathlons. In 2002, He was part of the team in Singapore who attempted the Eco Challenge in Fiji, which is commonly known as the toughest race on earth. His accolades of ultra endurance attempt includes representing Singapore for the Ironman World Championship in Kona, Hawaii in 2004 and running 168km around Singapore. Despite his hectic schedule, he continues to find time pursuing sports competitively.

Adrian manages the Polar subsidiary in Singapore as the GM and the Area Manager for the Asia Pacific region. Literally walking his talk, he frequent gives seminar and motivates corporate audience. Having successful build some key sports brand in Singapore, Adrian speaks with deep passion on sports.

Adrian also conceptualized the first night and ultra marathon event in Singapore . The addidas Sundown Marathon has received raving success from participants. Overcoming many challenges, he is also the person who have brought Aviva Ironman 70.3 into Singapore as one of the most spectacular sports event that is staged in the city.

The Science of Running – PART 1

Last week I together with Run Radio Executive Producer Marga Deona were among the attendees of the “The Science of Running” clinic presented by RUNNR Academy. The clinic was originally a 50-slots-only event but the number of registered hopefuls reached 100+ prompting the organizers to stretch the slots to a max of 80 attendees. The huge number of interested registrants is understandable because the topics were pretty interesting and relevant. As for me, I can fairly say that whatever (little) knowledge I have were truly reinforced and additional learnings were gathered from attending this.

Since there were some who were not be able to attend, let me share to you folks my notes. Hopefully, these will prove to be useful knowledge to you all as it is for me. Since this will be a long post, I decided to divide this into three parts. The first (this post) being the event’s press release, the second for my notes on Mr. Adrian Mok’s talk and the third and last, my notes on Mr. Arland Macasieb’s portion and part of the Q&A.

Top Runners Talks on the Science of Running

RUNNR Owner, Mr Toby Claudio with Adrian, Arland and Polar Representative

RUNNR Owner, Mr Toby Claudio with Adrian, Arland and Polar Representative

The Runnr Academy recently conducted a running clinic entitled  “The Science of Running” at the Runnr store in B3, Bonifacio High Street in Taguig City.

The clinic featured two of top-ranked athletes namely, Filipino-American Arland Macasieb and Singaporean Adrian Mok.  Arland, a professional triathlete, exercise physiologist, and bronze medalist-triathlon (2005 and 2007), shared valuable tips on “Optimal Running Technique”, while Adrian, the 2008 ALPS marathon contender and participant in the Ironman world championship in Hawaii in 2004, discussed “Heart Rate Training for Running”.

The Runnr Academy is part of the Runnr specialty store’s sports development program focused on promoting the sport of running. The clinic was sponsored by Polar and Newton, two top brands available at Runnr. Polar is the world’s leading maker of heat rate monitors, while Newton is the revolutionary new shoe brand that uses technology based on Newton’s law of motion.

Macasieb, 33, holds an MA in Exercise from the Montclair State University. The three-time Philippine National Triathlon champion (2001, 2005, and 2006) and six-time Ironman finisher talked about common running errors among recreational runners; attributes of elite runners; running posture and tools, drills and skills; and formula for speed. He is looking to participate in the 2010 Winter Olympics in Vancouver, and the 2012 Summer Olympics-Triathlon in London. Says Macasieb, “I want to help develop and grow the sport of triathlon and speed skating in both in the United States and in the Philippines.”

Mok, an accomplished athlete in endurance sports who has represented Singapore for triathlon on a national level, will talk about running at the right intensity to improve performance, and pairing training goals with the right heart-rate zone. He works as the general manager of Polar Electro Singapore and owns a local sports outfit. Mok, who also takes credit for bringing Ironman 70.3 to Singapore, says he is a true advocate of a healthy and active lifestyle.

For more information on other running events and activities, you may visit the RUNNR specialty store at B3 on Bonifacio High Street, or log on to www.runnr.com.ph <http://www.runnr.com.ph>

You can also check out their Facebook and Twitter account at www.facebook.com/RUNNRstore and www.twitter.com/RUNNRstore.

———————-
About RUNNR
 
RUNNR is the first world-class running specialty store in the country.  Located in B3, Bonifacio High Street, RUNNR is the first and only specialty store of its kind with all manner of runners in mind.
 
RUNNR has the best running gear from all the top brands such as Adidas, Asics, Fuelbelt, Hammer, Mizuno, Nathan, New Balance, Nike, Polar and many more. It is also the first to launch the revolutionary line of Newton Running Shoes and CW-X compression apparel in the country.
 
RUNNR features an exclusive Footworx Fitting process, a combination of three, state-of-the-art technologies: the Footprint Scanning, High-Speed Video Gait Analysis, and the Custom Insole Molding. The store is the first and only store in the country (and possibly the world) to offer all three technologies under one roof.
 
A team of highly trained staff can take each customer through the Footworx fitting process to be able to offer accurate and comprehensive recommendations based on an individual foot type and gait characteristics. First, foot morphology is analyzed using the RUNNR Podoscope, which uses two combined features: a thermodynamic scanning system for viewing the foot print and direct measurement of foot and arch dimensions which determine foot type. Second, using the high-speed video gait analysis, customers will run on a treadmill while the camera captures the way they run, checking their pronation angle as they go through their normal gait cycle. They can compare different shoe to find the one that works best for them. Lastly, RUNNR offers the ‘Flashfit’ custom insole molding process where insoles are heat-treated to make the perfect insoles in while you wait.
 
These customized services ensure that whatever one’s requirements as a runner, the shoes and optional insoles minimize foot instability for better shock absorption, and minimize fatigue while reducing the chances of injury.
 
RUNNR is the brainchild of the people behind Toby’s Sports, the country’s largest and most popular sports retail chain.
 
Other running gears available at RUNNR include Fuelbelt and Nathan hydration packs, Polar heart-rate monitors, and will be the first to market the revolutionary line of Newton running shoes in the Philippines.

Contact Persons:
Michael E. Dugenia                               
Managing Director                                                         
Tel: 725-0237                                                                 
Cel: 09276552000                                                          
E-mail:
medugenia@teamprcinc.com                        
dugenia_michael@yahoo.com                                    

Air B.Urquiola
Business Unit Director
Tel:  725-0237 
Cel: 09178328572
E-mail:
raburquiola@teamprcinc.com
airquiola@yahoo.com

Looney Tunes Active Fun Run Registration Still On-Going!

22x28 poster (Medium)

Kids, get on your feet!  Sprint with your parents and Looney Tunes in a Fun Run at SM Mall of Asia this August 30.  The Fun Run is a culminating event for the successful school tour in which the Looney Tunes gang encourages kids to engage in physical activities for healthier minds and bodies.  To join the run, register now at www.looneytunesactiverun.com.ph or register on-site to join Bugs, Taz and Tweety in the 3km or 5km Run.

Registration Fees:

Individual (before race day): P350/person
Parent & child: P500
On-site registration: P500/person

Race Schedule:

Assembly: 5 AM
5km Run: 6 AM
3km Run: 7 AM

See you at the finish line!

Running Coaches – Do we really need them?

the running coaches: coaches ruel, jo-ar, rio, john, jords and jessie

the running coaches: coaches ruel, jo-ar, rio, john, jords and jessie

In one of my casual conversations with my non-running friends, I was asked these questions that up to now occasionally plays back on my mind. “Why are you hiring a coach to train you in running?”, ” Are you really hell bent to be a true-blue runner?”. Oh maybe, what they meant is that if I wanted to eventually become an elite runner out of the coaching I am getting.

I could have answered this question with a smile. But then it will not serve good justice to all my running coach friends. And besides, I have also heard the same nature of questioning asked to me by some runner acquaintances. Some will even go far as saying that running is a simple sport, you just have to lace up your running shoes and go. You don’t have to have anybody else to tell you how to run. You just well yeah, “run” and that’s it.

coaches jords and john

coaches jords and john

And there are on the other hand, others who see that running coaches are meant only for professional runner athletes or the elite athletes. I again remember when I and a number of running friends first signed up for running training – we kept it under wraps. We were not very vocal about it simply because we don’t want others to think that we have grand plans on being competitive elite runners that’s why we are training under a coach.  

For me, I firmly believe that anybody can have the benefit of training with a running coach. It just boils down to a matter of choice. Here are some of my personal reasons why i opted to sign up for running coaching:

coach rio with wilbert at the nike running clinic

coach rio with wilbert at the nike running clinic

1. They help me understand running more. As I have come to like/love the sport. I realized that there is more to running that I really know of.  As I immerse myself more into the sport, I want to be able to make informed decisions. And to be able to do this, I need to be able to have a full grasp of running as a sport, as a science. What is pronation? Why does it matter? Is there really a correct running form? Why do i have to be conscious of this when running? What is a pace and heart rate, does i really have to know these stuff? And a slew of a lot of things that will seem trivial to experienced runners but are overwhelming to beginner runners just as I was.

2. They help me reach my goal via a personalized training program. With the advent of internet technology, there are a lot of available running training programs available on the web for us to choose from. But then again, a customized program, designed based on my fitness and current abilities is still a whole lot better than a standard program designed to be followed by anyone.

coach jords at work

coach jords at work

3. They help me reach my running goals. Aside from the improvements brought about by the running program. They also see to it that the wrong habits or things that I have learned to do in running should be “unlearned”. As for me, I have been subjected (and still is) to various drills that help me correct my foot work and form. There are no cheats here, everything will go through the coach’s keen eye. In correcting my running habits and form together with the right program, they are making sure that I will be able to reach the goals i have set at the right time without the risk of injury.

4. They provide me enough amount of push and motivation. I have usually have downtimes. And when I do, I really will find ways, good alibis not to run or not to train. If I am doing this alone, I can just very well play into my sluggish feeling and loaf around. In other days, my running confidence will either be so low that I am on the verge of giving up or so high that my sights or targets are not practical or totally unwise. The coach helps me put things into proper perspective. They help me see the wisdom of things and provide just the right amount of encouragement, pat in the back and at times will also try to pull you and put you in your proper place.

coach joar and me at the ultra

coach joar and me at the ultra

5. They are a teacher and friend in one. Running coaches are like teachers for me. They never tire of answering my endless questions. At times inserting stories or personal experiences into the answer. Like teachers, they provide me the student also the right amount of discipline and play whenever it is needed. Best of all, I have earned myself another friend in running. Since we share the same interest and love of the sport (albeit on a different level), running is all the more fun with them around. With all the experiences on their sleeves, they share with me different things in running that I never knew before. It makes me appreciate running and training more.

ooopppssss, that's not one of the coaches' roles... playtime lang lol!

ooopppssss, that's not one of the coaches' roles... playtime lang lol!

I can go on and on with reasons for coaching that you might think that this is a marketing pitch. But since this is not, I will end it all from here and just say that you really have to experience it to believe me and appreciate them also.

For now, I always try to be diligent in training, always striving hard to attend each session faithfully because each one provides a different learning experience and running high.

As a final note, let me just also say that although what I have said may all be true, it still is not always exactly the same for everyone. Hiring a running coach is a matter of choice and financial certainty. You have to be ready financially (another running expense added to the budget), physically and surely, you need to be certain that you have the time and interest for it. When you do, I can tell you honestly that you will not regret it. 😉

Footnote: I have enlisted for a group training under noted Running Coach Rio dela Cruz and his coaching staff  in the past months and have now signed-up for an individualized training under Coach Jo-Ar Calvadores.

The Science of Running

I saw this event posted in Jaymie’s blog (http://thebullrunner.com) and wasted no time to register (there are only 50 slots for this!). I hope my registration gets confirmed because this one is sure to be a highly-informative talk with very reliable and qualified speakers. 😉

THE SCIENCE OF RUNNING

August 26, 2009
Runnr, Bldg B3, Bonifacio High Street

Heart Rate Training for Running – 6:00 pm

Topics:
Running at the right intensity to improve performance
Pairing training goals with the right target heart rate zone

Speaker : Adrian Mok
2008 ALPS Marathon Contender
Singapore representative, Ironman World Championship (2004, Hawaii)
2002 ECO Challenge in Fiji, Japan (known as one the Toughest Races on Earth)
Six-time Ironman Finisher

Optimal Running Technique – 7:00 pm

Topics:
Common running errors in recreational runners
Attributes of Elite Runners
Running Posture; landing/foot strike and push off
Running Tools, drills and skills
Formula for Speed

Speaker : Arland Macasieb
Exercise Physiologist, M.A. in Exercise Science Montclair State University
Two-time Southeast Asian Games Bronze Medalist – Triathlon (2005, 2007)
Three-time Philippine National Triathlon Champion (2001, 2005, 2006)
Six-time Ironman Finisher

To register:
Send your details (full name, birthday, mobile number) to
lawrence.navarro@runnr.com.ph
wait for the confirmation of your registration
Open to 50 slots only, first come, first serve
Come in running attire to participate in some drills demo

For more details and inquiries:
Please contact Lawrence Navarro at:
642-4414 to 15, 628-1282 to 83 loc 225

This running clinic is presented by RUNNR, in partnership with Polar and Newton Running.

All Roads Lead To CamSur

WTCIronman703FINALLOGO

With all the recent events in the running community, many of us may not have noticed that this week leads to the much-awaited Ironman 70.3 Philippines. All roads (or is it legs and bikes? hehe!) lead to CamSur even as early as last week.

The year’s event, more popularly known as the Cobra Energy Drink Ironman 70.3 Philippines, will be the first in the Philippines. The event kicks-off at 7am on August 23 at the CamSur Water Sports Complex.Hopefully this will be a big boost in the sports of triathlon here in our country and to sports tourism as a whole. 😉

 I would like to give my warmest good luck and hugs to coaches Rio and John, JunC and some peeps from PMTB and to the many others who are joining this competition. Art and I would have been there to watch and cheer for you guys but personal schedules did not make it possible. Anyway, our best wishes goes to all of you.

Ingat and enjoy! 😉

Check the official site to know more about the Ironman 70.3 Philippines.