Trail Running in Liloan,Cebu

I've been road running for the past 4 years. A few days ago however, I ventured into a different running adventure-  trail running.  Earlier on, I always wanted to run in varied off-road terrain, but friends warned me that injuries are higher in these types of run.  A colleague of mine, dislocated his knee and another had bruises in his shins and foot courtesy of the rocky terrain.  Some even got lost (due to absence of signs) and became severely dehydrated (due to lack of water stations).  So, I told myself: "I'll have to prepare for this event"- the first R.O.X. (Recreational Outdoor Xchange) Trail run in Cebu sponsored by Salomon.  After much reading from various books and frequent site visits to Runner's World, I came up with these strategies, which I call the ABCDE strategy, for a successful trail run.

A- Awareness- Trail running is different from road racing because of the varied terrain.  Your eyes should be looking several feet ahead were a sudden drop in elevation might occur or an animal might suddenly cross your path.  Discard your MP3 player or any music device, as these will distract your concentration. Because trails are narrow, you'll usually run in single file and a fast runner might suddenly bump you if you are not alert.  Branches of trees might also hit your head if your wearing a cap and you're not extra careful.

B.- Balance- Poor balance and weak muscles lead to injuries and DOMS (delayed onset muscle soreness). One additional training I did was to improve my balance was by doing special foot/ankle stability exercises and using the balance board or the bosu ball.  There are many demo of these type of exercises in Runners World and Youtube. I particularly liked the carioca, half-kneeling run, and the mountain climber exercises.  During our off-road run, we encountered, rocky, grassy, muddy and hilly terrains.  

C- Core exercises- Doing core exercises is a must for trail running and for almost other types of running.  You'll easily tire yourself in elevated and uneven terrains if your abdominals and hip muscles are poorly conditioned.  I did a lot of abdominal crunches and machine workouts for the rectus abdominis and erector spinae muscles. I particularly liked the Josh Cox dynamic core routine (eg side plank, bird-dog). You have to perform these exercises at least 2x a week.

D- Dress appropriately-  Proper gear is essential in trail running.  You'll need specialized trail shoes which is quite different from the regular road running shoe.  For one, a trail show has special "bumpers" at the heels to protect your feet from rocks and other hard objects.  You'll easily get bruised if you wear ordinary shoes.  You'll also need water-resistant/waterproof or Gore-tex shoes for muddy and watery terrain because wet shoes can slow you down and increase blister formation.  You will also most likely need a hydration pack (eg. North Face enduro) because water stations are scarce and  may not provide plastic cups during these races (for environmental reasons).

E- Enjoy-  Trail running is about enjoying and appreciating God's creation.  You will enjoy the mountain ,sea views, flora and fauna and most especially the fresh air which you cannot experience in road racing.  Forget the time; the most important part is finishing the race injury free.

Happy Trails.....

Dangerous Running

I'm a nocturnal creature. My physical and creative powers are at its peak after the sun sets. In the country where I live, I always have difficulty waking up very early. It takes me some time before going into full gear; that usually occurs later in the day. It is a struggle for me to join morning runs because I always felt that I would fall back to sleep while running. There has always been this theory in my head that if I lived in the other side of the world, where it's daytime during our nighttime, then I would become a daytime creature. This was proven right when we visited the United States a few weeks ago. Upon awakening, I go into full throttle and hit the road for an early morning run. I never experienced jet lag since arriving in the Land of the Free.

I love running in the cold and in environments where the scenery is picturesque. These qualities were present in the nature preserve park adjacent to where we stayed. Running is supposed to be a safe, non- contact sport. It never occurred to me that you can run dangerously until I decided to do so at a nature park in Lincoln, California. Here, there.....the threat of death lurks while you run. A big sign is posted as you enter, "Be Alert!!! Expect the Unexpected. Watch for Rattlesnakes". I felt my face turn ashen for a while. Suddenly the treat of running became a threat. Still, I decided to run, positioning myself at the center of the smooth and well-paved cemented road, so I can easily spot an attacking venomous snake. I was told that some years back, a runner was bitten as the snake darted from a tree. So my eyes were focused up as I passed by the massive hundred-year old oak trees of this park which was formerly a ranch.

In the 1850's, William Moore and his wife Hannah and their three children established the first homestead ranch in this area- the New York Ranch. The ranch had an area of 160 acres and contained a small house, barn, and some other buildings. Life was hard for the Moore's, and after 10 years of ranching, they sold the property to George Whitney for US$ 1,500. In 1868, George and his sons moved to the area and acquired an additional 20,000 acres. He developed the property by building homes, roads and bridges and raising livestock. The Twelve Bridges community is named after the twelve granite bridges which he built. We can still see these granite bridges today but a mere 500 square meter piece of real estate now costs a million dollars!

The run was very satisfying. The vast oak woodlands and riparian vegetation were unique to someone from the orient. And so was the fauna. I saw a jackrabbit, a squirrel, an eagle and several species of birds, but none of those venomous snakes- Thank God! " You've run 7 kilometers", the sweet female voice of my iPod conveyed. I had to stop, not because I'm exhausted but because the sun was beginning to scorch in spite of the cold wind.

I took a deep breath and smiled, glad to be alive after the run.

Energizer Night Run Cebu 2010

This was my first night run in Cebu. My former UP classmate and Sunstar editor, Michelle So, had been prodding me to join their weekly "Ungo" (vampire) night runs from their office to IT park and I always had my excuses. I had my apprehensions about night runs considering the unpredictable temperament of our drivers and the condition and safety of our roads. The lighting around some portions of the North Reclamation area around Parkmall was also not very good. One slip due to a puddle can twist those Achilles tendons or tear you tarsal ligaments.

But this was different; my wife wanted to have a trial run before their STC Reunion Fun Run later this month and so we decided to run together- a sort of test run. Also knowing that you are helping the hearing-impaired provided further incentive to race in the night. But due to unfortunate events which will take afew additional pages to explain, I was left to run alone.

It was drizzling that afternoon, and the wet and muddy road further intensified my fears. But the run was well organized with portions of the road closed and marshals visible everywhere. The water stations were generous and alert. The problem of heat stroke and increased melanin activity was virtually eliminated. Two things I dread in morning runs- waking up early and the heat of the unforgiving sun- was a goner in nocturnal runs. The rain stopped and so did the traffic and the street lights (intentional). The headlights and caps provided by Energizer did their job well- of illuminating the road and preventing those sweat from dripping through your eyes.

The race was really fun, and with 2,500 rowdy runners thumping the pavement wearing their beaming headlights was a sight to behold! When I turn my head to look who's behind me, my vision was flooded with a thousand glaring lights that looked like a thousand alien eyes. I imagine myself being chased by them; which could have contributed to my faster time.

I enjoyed myself throughout the run, and to top it all, my little Vincent was waiting for me at the finish line. Truly an amazing run; you get freebies that cost more than the registration (caps, headlights, batteries, fan, etc.), and you help the GMA Kapuso Foundation. I'll definitely join the next night race. Congratulations to Energizer and the Organizers.

Running for Something Bigger than Yourself- the Pink Run

At the fragile age of 4 months, our youngest child, Vianna, was stricken with leukemia. The news hit us hard and it forever changed our lives. The prognosis was bad- Infantile leukemia, had far worse outcome than childhood leukemia. A very grim picture was painted by the 2 of the 3 pediatric hematologists we consulted and her chances of survival beyond infancy was slim. One doctor from St. Lukes Hospital, however was optimistic; assuring us that 60% of his patient survived- he only had 3.

With our friends and relatives fervent prayers and with God's magnificent grace, our dear Yanna, is now in remission and is celebrating her one year on Earth. It is for this reason that my wife and I decided to run in her honor in the Pink Run- a race for people with cancer, a celebration of the gift we call Life. We dedicate this run to her; even wore a special-made metallic pin with her picture on it. We love you Yanna dearest. We thank you for giving us an opportunity to take care of you. We thank God for entrusting you to us, and choosing us the to be stewards of one of His most precious possessions- YOU. A million kisses and hugs!!

P.S.Daddy run 10 km, Mommy is not a runner, so she attempted to run but ended up walking 3 kilometers.

Run to the Max II 10 mile Race

This is my longest road race so far, 10 miles or 16 kilometers, which i finished in 1 hour and 45 minutes. I felt awesome during the run although I felt my thighs were beginning to harden during the last 3km. During my previous races, I noticed this lady (which I later knew was named Twinkle), dressed in a flashy attire, who I thought was older but definitely faster than me. I tried to run near her until the 10 kilometer mark, after which I sprinted, leaving her behind. I maintained my pace at around 6- 6:20 per kilometer.

My wife who was waiting for me at the finish line was worried that I might not finish the race because the heat was burning (we started late) and she knew I hated the blazing heat. Luckily, I anticipated this, and wore my Nike Dri-fit cap and hydration belt with an electrolyte drink. I followed the running rule to drink at regular intervals and not wait until your thirsty to prevent dehydration and heat stroke. I arrived at the finish line smiling again and giving high fives to my friend Larry, a veteran marathon, who said I did a good time.

World Heart Day Race

The World Heart Day Race unfolded last September 27, 2009. This was my first race- a 10K which started at exactly 6 am at the Cebu Provincial Capitol area. Being a nocturnal person, waking up at 4:30 am to get ready for the race was really an effort, but I thought, this is a race for the heart and only those with a "heart" will survive the race. After packing my running stuff and carb loading with a slice of bread and a teaspoon of crispy peanut butter, my wife and I were off to the venue. She had to come with me or else, no one would take pictures of me running. This is a momentous event for a first timer like me. We then proceeded to the booth to get our singlet and race number (008)- "a lucky number", my wife commented.

At the starting line, I mentally told my self that I would run to enjoy the moment, no sprinting- just running at my average pace of 6 min and 40 seconds per km. When the gun fired to signal the start of the race, a crazy thing happened which triggered a transient bout of panic attack. My iPod- with its Nike iSport kit- refused to play. Is my sensor at my other shoe, the battery low or busted earbuds? What in God's name is wrong here?? I CANT RUN WITHOUT MY MUSIC. I walked for at least 2 minutes trying to figure out the gadget problem. My wife was able to capture this as you can see in the pics. After incessantly pressing the center button, the thing miraculously played and off I went.

The weather was fine and the air was cool. This was the earliest run in my whole life and the road without traffic was a pleasant sight to see. The 10 kilometer run felt short and easy. At around kilometer 4, the fastest runner had already made his U-turn at Gaisano country mall and we met in the opposite direction near crossroads. At kilometer 5, Yong and Donna Larrazabal were already on their way back. "It's okay", I told myself, my goal was to finish the race and time was not of importance.

After 1 hour and 3 minutes of running, I reached the finish line smiling- happy and contented to have finished my first race intact. Next time, I'll run the 10K in less than an hour- if my iPod cooperates.

My Running Playlists and Gadgets

I always run with my iPod. Music gets me motivated to run and there's never a dull moment running with it. I usually play the alternative, nu-metal and emo-screamo stuff coz it really gets my nerves going and prevents me from falling asleep while I run. Ha Ha. Current favorite artist in my playlist include Linkin Park (my power artist), Billy Talent, AudioAdrenaline, Chickenfoot, Flobots, Guano Apes, Inward Eye, Our Lady Peace, A Perfect Circle, Rev Theory, Taking Back Sunday and Thousand Foot Krutch. My favorite instrumental piece is the Shard by Steve Jablonsky, composer of the Transformer score. It is the background piece in the breath taking chase scenes in the movie. I imagine my self being chased by the Bad bots and this really increases my pace.

My favorite running gadget is the Nike+ iPod Sport Kit. In this gadget, you can press the center button in the hardest phase of your run and immediately your powersong plays to give you the added boost of energy. I love the Nike + iPod sport system- its a workout partner and coach all in one. In this system, you select the type of workout you like- open-ended, distance, time or calorie burning. You then choose the music to keep you motivated, and then, it keeps track of your progress every step of the way with spoken and on screen feedback. After your runs, you can upload you workout data to your computer where you can set goals, monitor your improvement and even participate with runners from across the globe. The kit comes with a sensor, which you place in a Nike-enabled shoe, and a remote, which you connect to your iPod Nano. Come October 24, 2009, I will be joining the worldwide race, Nike+ Human Race 10K. Though I'm not in any of the venues, my Nike iPod Kit enables me to join this race if I run 10K on this race and upload my run after. I will be running in my favorite shoe- the Nike Vomero 4 - a superb neutral-cushioned shoe for medium- arched supinators like me. Running on this shoe felt like running on soft pillows. For trail running, my current favorite is the North Face Arnuva 50. Can't wait for my next to run!!!

Running Log

37 minutes treadmill (5K)

Running Log

Club Ultima 5Km 44:20

The Joy of Running

I never thought I could do it, but I did. I had been using the treadmill for > 15 years as an adjunct to my resistance training in the gym; I never really enjoyed plodding on this motorized machine. But since a month ago when my wife lovingly asked me to buy one for her, I find myself using the contraption more than she does. With its imposing presence in our bedroom, we have the freedom to walk/run whenever we want. I run in the morning or late at night- it doesn't really matter as long as I'm running. My wife walks on it while watching her favorite shows and keeping an eye on our one year and 8 month old Vincent busy at play. This day, a month after we got the treadmill, I ran continuously for 49 minutes covering a distance of 5 Km- a personal best so far. I'll continue to run for its health benefits and for the natural high it gives.. what an endorphin release!!!