hyperactiveTrip

Chia Seeds

2011-08-17T12:15:00.000+08:00

“Kung malunggay ang super food ng Pilipinas, chia seed naman ang sa Australia.” The marketing person of chia Philippines said. Indeed. What else can a marketer say of its own product? It’s all good, nonetheless. I made my own research and so far there are no studies to rebut the claim and therefore, I’m one of those who fell in line to buy the product perhaps just to try it myself. With good food, I’ll risk my bucks.

The chia representative gave us a demonstration of how to prepare their product. It was so easy. With five tablespoon of the seed placed and soaked in a pitcher (2 litres, I think) of strawberry juice, it expanded and formed like a gelatinous substance. She placed it in small plastic containers and handed them to us to have a taste. The texture is likeable. I can chew the seeds and with the juices, it has a little sourness in flavour. I could imagine it as kiwi seeds or sesame seeds. It’s very nice.

Chia's market price is 750 pesos for a 250 gms pack, but they gave us a promotional price. It’s quite expensive so we further researched its commercial value in the US. We gathered that it is cheaper there, so I messaged my sister to inquire about it. She asked me particularly what I am looking for because what she knows were garden herbs. I told her I am looking for raw seeds.

Today, I drank one serving to test if it is really an energy booster. It failed because I am still sleepy after drinking it. Anyway, I didn’t expect much about it as a reliever to drowsiness because even coffee could not prevent me from falling asleep. “Wala talaga epekto iyan kung talagang batugan ang umiinom.” A co-worker commented. Ouch. Hahaha.

I have 250 grams for consumption. I guess I could better make an evaluation after I finish it all. I’ll keep this blog posted of any development.

BudgetaryNeeds

2011-07-20T12:09:00.000+08:00

I miss running and I am blaming it on the staggering registrations fees of organized runs. Lame justification? Sure, but joining these organized runs is a motivation for me to run, may it be recreationally or competitively. Isn’t it enough to have fitness as a motivation to continue running?

Improving endurance and building stamina are the benefits of running. I absolutely know that. However, these I can derive from engaging in other sports, just like badminton or swimming. With an average registration fee of 800 PHP each race, I could play badminton for 32 hours. That is more cost effective, I think.

On the other hand, these days, I play badminton twice a week costing me 140 PHP per day. That means 280 PHP a week. Multiply it by 4, that would total to 1120 PHP a month. If I would run monthly at an average cost of 800 PHP, then running would be more cost effective. Thus, I was thinking that I must cut my badminton to only once a week and allot a day for running. Question however is, could I really resist something that I like?

Arrrgghh. Indeed fitness has its monetary cost.

Urban Challenge: Davao City

2011-04-21T23:12:00.000+08:00

The very first day we (with HB) arrived in Davao City, I started to browse from the internet the places that may interest us. I made notes about them and after our official work was completed, I immediately relayed to our contact person the places that we intend to visit. Fortunately, he had some spare time to accompany us.

The Zip City was the nearest so immediatelt choose it to be our first activity. There was no second thought on trying it since we have already tried rides and activities more challenging than this. When we arrived at the Zip City, there were no other guest except us. It's ony around 9AM.

The zip line costs P300 with a snack after. However, we availed the package of zipline, zorv ball, and water ball for P350 without the snack.

We geared ourselves. I always remember what every extreme challenge instructors say, "Trust the equipment." The only position that the gear can allow us is the sitting position.

HB went first. He videoed himself as he traversed the 300 meter zipline. Not that long but we only need the experience.

When my turn came, I asked the operator if i could turn around when the zipline goes because I noticed HB that he was only facing the same direction throughout the course. He said that he would twist the cable before I start so I would turn around slowly.

When I was released from the platform, I started to turn around. I also turn video of my camera on so I can capture the view of Davao particularly the Davao Gulf.

We were transported to Dencio's but since we did not avail of the snack we proceeded to the zorv ball area which needs a 15 minute ride.

We immediately saw the huge plastic ball when we arrived in the area. We were again early so we still waited for the operator.

To make sure that we would not be tumbling and hitting each other, I and HB were strapped (hands, feet and body) to the ball facing each other with velcro straps.

We were then released slowly on the edge of a slope. The operator and his aide were following us making sure that the ball would not go over the fence.

The slope was not really that steep ang high so the operator helped the ball to roll. Inside, we did not feel any dizziness because the ball was too slow but we enjoyed it more than the zipline.

At the waterball ride, we saw a pond and a green ball floating. I thought there would be some special ball like the zorv ball, but it's like an ordinary large ball that a person can fit in.

It has a zipper and a velcro flap that would secure the water from getting in. The operator reminded us not to step on the zipper. I and HB entered a separate ball.

It was a great challenge to stand inside the ball and let it roll on the water. We were not able to move from our place. We got stuck at the end of the pond and we were all sweating and panting inside. Among the three rides, this is the most difficult. We went out from the ball with our shirts dripping with sweat.

That was how we spent the first day of our vacation in Davao City. We never thought that we started it with an urban challenge.

Bandit Running

2011-03-23T12:18:00.000+08:00

Last January 25, 2011, I visited Takbo.ph website to inquire information on the Condura Skyway Marathon. The first thing I checked was the registration fee because this has become my first requirement if the run is worth joining. As expected, the 10k run fee is too expensive at P950. If you are a practical runner, you would never settle to this unreasonable pricing. Anyway, joining a race these days is a matter of choice. When I am about to leave the site, there is something that got my attention.

“TAKBO.PH SUPPORTS RUNNING EVENTS IN THE PHILIPPINES. NO TO BANDITS. NO TO CHEATERS.”

I have nothing to object really except for one thing. “NO TO BANDITS.” Clay! Who or what are “bandits”? I first heard it from a running mate, a very experienced full marathoner. He said that bandits are those runners who run along the route of an sponsored and organized run. He or she is unregistered, which means this runner has not paid the registration fee. Now the question is, is it righteous not to allow bandits to run together with the registered runners? It is NOT.

On the other hand, there is another observation with bandit running. Since they are running together with registered runners on the same route, bandits can get freebies along the road like water, energy drink, or even light snacks. This is, I think, prohibited by organizers, and this is I think the reason why the organizers and other registered runners do not like bandits in their runs. Now the question is, how significantly annoying these bandits are to the running event? It is NOT SIGNIFICANTLY ANNOYING.

Bandits on a running event are runners. They are not street punks who would barge to the drinking stations and forcefully get what they want or gang up an official runner to extort something. They are runners who like to run the route of an organize run to test their physical ability at a measured distance. They are runners who are not able to register either because they failed to register on time or they simply refuse to pay the unreasonable fee. I don’t see anything to disallow them to run. I must say, if they want to avoid bandit running, then lower the registration fee of the runs. If not, “YES TO BANDITS”.

Today, March 23, 2011, I visited Takbo.ph again and I noticed that no slogan of “NO TO BANDITS” gracing on its pages. Or I just missed it.

Next: Why is it that there are Topics that are private in the Takbo.ph Forum?

Professional

2011-01-25T12:19:00.001+08:00

It is so easy to be overwhelmed by feats of other men without realizing that basically all men are born equally (with the exceptions of the few) in terms of physical attributes. What only differentiates us from them is that they have the mental will of doing it. I have here some photos that are simply awesome. What can I say? “If they can do it, I can do it.”

Treading

2011-01-14T12:08:00.000+08:00

A few posts away, I talked about back floating on the water as a survival technique. This time, I am going to talk about treading, which is another way of staying afloat in the water. Some warning though, if you don’t know how to swim, don’t practice (water needs to be higher than you) this unaccompanied.

I was introduced formally to treading when I took a swimming class in college. We were already taught basic strokes in swimming when one particular session our instructor led us to the deepest side of the pool. We were told to jump in the water and stay there for three minutes. Some of us got scared because even though we already knew how to swim, others could just not stand the fear of having their feet not touching the floor. However, since that was part of learning, all of us attempted. We all jumped in the water and stayed floating for three minutes except for a few who were lifted out of the water by our instructor through their hair. That was an embarrassing situation especially for the ladies.

Treading is basically a technique of staying vertically in the water, keeping the head above the surface of the water. I did not know that until our instructor told us during that day. I was able to float in the water because of the experience I had before. When I was a kid, we made fun of emulating different animals how to swim, particularly that of a dog and duck. I guess at that early age I got the technique without actually knowing how it was called. Thus, I first learned how to tread from these animals.

When I am in the sea, I would always walk through the water until I would reach the portion where my feet could no longer touch the floor. From there, I would swim back to the shore, but how do I manage to stay in the deep water? What I would usually do is move my legs under in different directions. Usually, I would do pedalling like riding a bicycle. If I get tired, I would shift to flutter kick, and then to other leg movements I learned from swimming such as the frog kick. In any other ways, I would stay afloat if I move my legs underneath. At the same time, my arms have to move too to balance myself or to stay vertically.

I think treading in the water is instinct to us. We could observe that from the babies thrown in the water but stay afloat. We could actually observe that too from drowning individuals. They actually drown not because they don’t know how to swim but because they panic and do not realize the instinctive or reflexive movement of their bodies. Discovering or teaching the technique would make them aware of that and could eventually save their lives.

That is how I survive the water when I am already tired or wanted to rest in the water when I am swimming. It is my own technique and I am sharing it here. I am not teaching it because there are other techniques that are more efficient like the ones used by the synchronize swimmers and polo players. It is called the eggbeater kick.

When someone knows how to swim, it doesn’t mean that he or she is drown-free. Surviving in the water is only guaranteed when one knows the technique and most importantly, has the presence of mind.

Wakeboarding

2011-01-07T13:01:00.000+08:00

It could have never happen if frugality kicked in first to my mind when I got invited by some friends to Camarines Sur. I know this could be expensive but I was thinking of the adventure and fun that I would be missing if I would not join them. It promised nature trip and most of all the challenge that I would be facing when I would get my feet on a wakeboard.

We arrived at CWC nearly noon. It was a Monday so we were expecting that the complex would not be crowding with people because if otherwise, there would be a longer queue. Fortunately, the queue was manageable, I thought. We buy our tickets and we were told to wait for our turn at 1 o’clock in the afternoon. That sucks but that’s the rule. With nothing else to do, we took our seats near the wakeboarding area.

We watch the wakeboarders. Aside from two or three people who kept on falling from their boards, the rest of them were really good. Some could even do tricks with the ramps that were placed as obstacles on the water. We thought they could be professionals. (We found out the following day that they really are professionals because we saw their faces on the billboards and streamers hung around the CWC compound and on the highway.) The question now would be, “Can we at least make one round without falling in the water?” That was the challenge we made to ourselves. I f we can make at least one round, we would say that we accomplish the challenge of the sport.

When our time was about to come, we went to where the boards were stacked. We have already changed to the right gear, helmets and vests. Since this would be our first time, we asked the operator what we must do. They said if we want to try with our knees on the board, we can proceed immediately. On the other hand, if we want to stand on our feet, then we must go to the practice area. I thought that I must try the kneeboard first. Some of our companions agreed but some wanted to get on to their feet already, so they head to the practice area.

Kneeboarding was easy for me. I made only three attempts before I completed one round. I could have done it in my first attempt but on the final turn I was heading onto a ramp. I thought I could avoid it if I would keep in mind what the attendant told me. “Lean your body to the right and pull your left hand to the left.” That’s what he said. But when I thought I would really hit that ramp, I released the handle and fell on the water. My second attempt was just as similar with the first. The attendant asked me if I stayed inside the yellow buoys. I said no. So he said, “Keep inside the yellow marks and you would be good.” I kept that instruction in my head on my third attempt, and I made it. It took me fifteen minutes to learn that. It is time for the real challenge, I thought. I waited for my companion to accomplish his task. After he did, we proceeded to the practice area.

The area was small. It was almost the size of an Olympic-sized pool. I grinned when I saw the people who were on the queue. As the main wakeboard area is crawling with foreigners, the practice area was occupied by the locals and I would be among them. The area was muddy and I looked at the water. It was murky and grey. I could imagine myself swallowing the water and it was really possible, but the challenge was right on my face and I have no plans of backing out.

Standing, squatting, or sitting on the wakeboard is easy but staying on it for fifty meters and back was almost impossible. I kept on falling no matter how the instructors told me what I must do. I did not count how many attempts I did for the remaining time we were on the practice area because I failed. I was not even able to cross the pool. I could see one or two who have made it and that drove me more to go on. If they could make it, why can’t I?

We regroup on the main area. We asked those who attempted the wakeboard on foot after they have practiced if they have accomplished one round. No one did. I must. “We must get another ticket.” I told them. Some said that they wanted to try the other activity area so they can’t make another session of the wakeboarding. There were four who wanted to try again, however. We were scheduled at 5 o’clock in the afternoon.

Five o’clock came and we were already at the practice area. The instructor recognized us and told me that I could make it this time. Indeed, it was already dark when I was able to squat and stand on the board. There were only a few minutes left but we managed to continue for another hour because the instructors did not notice it. After all, we were the ones who inspired the new batch who went to the practice area. I was able to cross the pool and even made it back without releasing the board and handle. I was also able to drink water from the man-made pool. (Yuck) Unfortunately, three of our companions did not pass the test. When we thought we were ready, we proceeded to the main wakeboarding area.

Our other companions were already planning to leave. They still wanted to go to the city. Together with the lone companion who made it in the trial area, we decided to stay. We thought we don’t need to pay for another ticket because it was already late. It was me who tried first. I fell on the take off. My second try suffered the same fate only that I was almost able to reach the first mark, which was only a few meters from the start off. On the third attempt, I was able to stay on the board. I passed the first mark and when I saw the first ramp, I tried to avoid it. Unfortunately, I felt I am going to suffer the same mistake on the knee board and there was an urge to let go. The fighting spirit in me told me that this could be my last chance so I hold on. Although it was imminent that I would be going through the ramp, I still tried to force myself to evade it. Perhaps little damage would happen if at least I would not reach the peak of the ramp. Fortunately, I passed on the edge of the ramp and fell on the water before reaching the peak. I was ecstatic that I was still on the board. Another ramp was approaching and I kept on bending so that I could avoid it. Acknowledging that I couldn’t, I just kept on my technique the first time I encountered a ramp, and I made it again. One more obstacle and I would be completing the task. The turn.

Like in the kneeboard, I followed the instruction of keeping inside the marks. When I did it, I was so confident that I tried to stand but when I did it, my knees trembled. I tried again but I felt my knees would give in. It must be the ramps. What I did was to squat until I completed the loop. I could try another round if only the operator did not release my string from the cable. I was ecstatic when I relayed the story to my companion, that I did not only accomplish the round but also I was able to overcome the ramps. I urged him to make his try. He made several attempts too before making it, the sitting way.

November 29, 2010. This is the exact date that I was able to conquer another challenge of my life. Although I did not make it with style (I squatted on board.), the next time I would be on that board again, I would be standing and perhaps flying too.

Back Float

2010-11-12T12:52:00.001+08:00

There are only four known stokes in swimming: the crawl or freestyle, backstroke, breaststroke, and the butterfly. Knowing any of the four would at least arm you with a surviving skill when you are in the water. Unfortunately, what would happen if you would get cramps while swimming?

Two weeks ago, a housemate joined me in my swimming workout. I was expecting that he knows how to swim because he was very eager to come with me. Indeed, he does with a little crudeness. I shared several pointers especially how to synchronize his arms and legs. Luckily, the housemate is a fast learner and he was able to get the tip. I allowed him to practice so I can proceed with my laps.

When I was swimming back, I noticed him hanging on to a line buoy in the middle of the 50-meter pool. I thought he was just resting but when I called him to join me, he said that he panicked when he realized he could not reach the pool’s floor. We laughed and told him that he should have swim from the deepest part of the pool to the shallowest. Absorbing another tip from me, he resumed to swim. I was watching him if he has polished his stroke. Suddenly, he stopped and stood. “Coach, I got cramps!” He exclaimed.

What would happen if he got cramps in the middle of the pool where he could not touch the floor? That would be a disaster. He would surely panic and get himself drown. I pulled him out of the water and fixed the muscle cramp. I asked him if he knows how to “back float”. He doesn’t, so I demonstrated it to him. I told him that it is one way of surviving a cramp while in the water. “I’ll teach you.” I told him.

I know how to back float since I was a kid. Living near the sea taught me how to survive in the water. I nearly drowned because of it too but it did not make me fear the water. It challenged me even more. I learned how to back float while watching others and I did not learn it on first try. Drinking seawater was enough negative reinforcement to learn fast.

It is very easy to back float. All you need to do is to lie down on the water. Hooopss, not just lie down on your back. It is all on the position of your head. First, stand straight. Yes, inside the pool, silly. Raise your head looking at the sky. Then submerge your whole body slowly down to the neck. Your head should always above water. Once the back of your head touches the water, push your pelvis up with your legs. Maintain the position of your head until it levels with your torso and crotch. Your legs may still be underneath but don’t worry, maintain the position until you can feel that you are floating.

Once floating, water would sometimes get to the level of your face. Again, do not panic! Stay on your position and breathe on your mouth, nose or whichever is available for use. SOP however always makes use of the mouth when in the water. Always relax your body and you can extend both of your hands to balance yourself. You may extend your legs even. Once you are already comfortable with the float, you can already move yourself on the water.

My housemate diligently followed my instructions. At first try, he only floated for several seconds and then sank. He had difficulty in maintaining his balance and focus. I even helped him by putting my hand under his lower back but every time I removed my hand, he would sink. I guess it would take several sessions before he could master it.

Next lesson, treading.

ULTRA

2010-10-17T00:29:00.001+08:00

Yesterday was my third time to swim in the newly renovated ULTRA pool. I should have written something about it the first time I made my first visit but I postpone it because I still was not able to take some pictures of my favourite place for swimming. Anyway, I already made some shots taken from my cellphone and I am sharing them with you my dear readers.

The pool is 50 meters long with 10 swimming lanes. It is an Olympic size pool that is design for official games and national and international competitions. It is open Tuesday through Sunday from 7am until 430pm. The pool is close on Mondays for maintenance. The public can use the pool on scheduled times except when there are competitions. The entrance fee is 60 pesos per person.

From the three visits I made to ULTRA, I would say that the pool has improved a lot. The entire pool area, bleachers, shower area are repainted. The water level is increased that made the shallowest part 4 feet and the deepest part 6 feet. The diving area is also rehabilitated. It has already clean water unlike before that the water was green from the algae that grew inside. However, I just noticed that they have not replaced the lane partitions and there is no water from the shower. For rinsing, we use the water from the drums. So far, I did not encounter any water shortage. My major clamour though is the swimming time. They close too early.

I would recommend the ULTRA pool not only for people who could really swim because of the available lanes, but also for beginners. The pool reserves three lanes on each side for swimming lessons or tutorials. There are no partitions on these lanes so beginners could swim crosswise on the shallow end.

By the way, yesterday I tutored an intermediate swimmer. I polished some of his strokes and taught him to back float. I will write about it next entry.

It is highly recommended that one must be in proper swimming attire in swimming at ULTRA.

Kimchi et. al.

2010-09-20T12:51:00.000+08:00

Food is my weakness. Everyone knows that. I eat everything and I gorge on rice. I can finish 4-5 servings of rice at Mang Inasal. For an average person, that would spell disaster since high carbohydrate food would inflate the abdominal area. These past few weeks however, I am on a strict diet mainly because I have a goal.

Last weekend HB was craving for Korean food and he thought that we should visit the Korean restaurant located near Astoria in Ortigas. A friend brought us there twice already and I must say they really serve authentic Korean dishes. Even the menu pasted on the walls is in Korean. The cable channel is always fixed to Arirang. I thought Korean is good. We could choose less fat cuisine.

We arrived at the restaurant at 830 in the evening. There were customers in one table. One of them is Korean. We are familiar faces to the waitress already so when we entered the door, she immediately recognized us. She offered our favorite table. Since that was our third visit, we already knew what to order by pointing at the pictures hung on the wall.

That spells authenticity.

I'm not sure if this is really Korean. :)

With free eat-all-you-can appetizers (4 of them).

Kimchi

Chef says this is still kimchi.

Another kimchi?

Bibimbap

Seafood Duckho---

It was a sumptuous meal. We finished the food and for the first time, I felt that I was full just right unlike our previous visits. After the meal, we went to Shangrila and have frozen yogurt as dessert. That was a healthy dinner, a little expensive yet quite satiating.

Run with Charisma

2010-08-05T12:03:00.000+08:00

It has been a long time since I made an update here. My readers might think that I am sick or I have become a couch potato but it is just that I am too busy with work. Fortunately, I am still hyperactive. I ran at least once a week, play badminton once a week, and still goes to gym regularly. I have not joined any runs lately because I think it is very impractical. Runs nowadays are becoming too commercialized. Anyway, I am making this first post since my long hiatus to promote a fund-raising run.

"We invite everyone to be part of a fundraising activity for Charisma Donna Carreon, Singles for Christ member and cancer warrior.

For only P300 or P400 (includes Run with Charisma T-shirt), sign up now and run along side friends and family as we go around 3 or 5 kilometers of the Quezon City Memorial Circle on August 15, 2010."

Read more ...

Finish Time vs. Chip Time

2010-02-22T12:07:00.000+08:00

And so the Century Tuna Superbods Run recorded more than 10,000 runners. What a feat I must say and congratulations to the organizers and runners. I quite expect this somehow because of how the organizers marketed the run. I think it is the most hyped run to date and I am not sure if other races would follow its marketing strategy.

Unfortunately, I was not there to witness the run. I am supposed to be there even though I would not be running just to accompany a friend who would be running the 5k event and to make my first sport photography. I felt embarrassed of not having made my planned photoshoot but I need some sleep. As a rule, I would always prioritize my health. It is also quite a regret of being absent in an event that I was criticizing in my last blog entry. My attendance there could have provided me some data on what to write here now. Anyway, I have noticed something worth mentioning.

The online result of the race came out fast. This is another remarkable achievement since other races would take several days to publish the result online. On the race result page, there is a column for Finish Time and Chip Time. I would like to believe that the former is taken from the clock runners see in the finish line while the latter is the time generated by the so-called “chip” given to the runners on registration. Comparing the two time results, I could see discrepancies, from milliseconds to minutes. Now the question is which time is official? Basing from the tabular presentation of the result, it looks like that the Finish Time is the official one. Now, the second question is what is the use of the chip if it does not have any use at all?

It is very apparent that the Chip Time is secondary or even does not have any bearing in the official result of the race. One can run without it. However, why is it that it is a requirement of the said race? I think everyone is also aware that one of the reasons why the registration to the race is expensive is this “chip”. How much can we save if we could do away with this chip? How many runners could participate if they do not need to pay for this chip?

I am a runner. I could run with simple or basic requirements from the race organizers. I only need water and the clock on the finish line to complete the race. I am thankful to sponsors if they could provide sports drinks, light snacks, magazines, and other amenities but these are supposedly free. I do not need any entertainment after the race because I would prefer to go home and take a rest. I do not need celebrities to make me run. I am a runner who does not need to pay for pampering. I am a runner who could run without the most advanced technological gadget or capitalistic consumerism.

The year has 10 more months to go. I have not joined any runs yet this year because of the registration fees. I hope that in the coming months, the races would have reasonable entry fees, deserving beneficiaries, and less consumerism.

Beginner's Program

2010-02-08T12:02:00.002+08:00

"would you help me with my program?" this is the most common favor or question i would receive from friends and acquaintances when they realize that they need to go to the gym. depending on who is asking, i would always give my first remark which would likely be, "are you sure?" perhaps this is always my reply because sometimes i doubt the sincerity of the person asking. most people i know who would want to go to the gym are "seasonal" gym goers. it means they would only be thinking of the gym after the christmas season and/or before summer. you would probably have an idea why.

allright, giving them the benefit of the doubt and after my discouraging speech and they still want to continue, i would provide them tips and maybe a program. i know they believe and trust me in offering my help so i would not discourage them further. however, inside my head, i am hoping that my effort would not go for a naught. here is a classic program for beginners.

do this exercises 3 times a week allowing one day rest in between.

warm up for 10 minutes either by stationary bike or treadmill.
stretch after the warm-up.

do the exercises at 3 sets with 12-10-8 reps.

don't compromise weight with right form and execution. test the weight first before proceeding to complete the set. start with a weight that is comfortable on you. it should not be too heavy or too light. the purpose of the beginner's program is to make sure you can do the reps in perfect form. focus on your routine. if you are not sure of the execution of a particular exercise, ask someone in the gym, either the instructor or someone who you think has the physique that you like, or you can always browse the videos available in the internet.

chest:

1. flat bench press with a bar
2. flat dumbbell flye

Shoulders:

3. seated military press with a bar

back:

4. lat pull-down
5. one-arm dumbbell row (do both arms)

biceps:

6. standing barbell curl
7. concentration curl

triceps:

8. tri-extention with dumbbell

legs:

9. squat

this routine could last for about 1 hour to one hour and a half. rest for 30-45 seconds in between sets and a minute in between exercises. you can also stretch the muscles you are using in between sets.

after completing your routine for the session, stretch again and cool down. rehydrate afterwards.

it is normal that you'll experience muscle aches after a day or two but don't excuse your self for the next day of gym. if you experience swelling, always apply cold compress.

if you have any further question, contact me.

good luck, newbie! :)

Sandugo Wall

2010-02-01T12:29:00.005+08:00

Six-feet shorter than King Kong, the Sandugo Wall is 44 feet high situated at the Market Market Mall in Global City, Taguig. It is intimidating if you have that fear of heights but my fear has long been conquered since I rappelled a 60-foot water tank few years back. The climb was set last year with some hyperfriends and last Saturday was the realization of the feat.

We started with a 90-degree wall. There was no enough challenge here since its flat and I have enough muscle power to push me through. I was surprised though when I landed on the floor, I am panting like a dog and my forearms were so tight and I felt a little fatigue.

The intermediate wall looks easy but when I passed the 10-feet mark, the wall started to decline by 10 degrees approximately making my body lean backwards. The pull from the ground started to rest my arms muscle and I tried very hard to cling on the stone grip. I pulled myself up until I reach another declining slope. There was another 10 feet climb to the top but I am already exhausted. Twice I tried to reach the top but to no avail.

Back on the floor, I looked up and scaled the wall with my eyes. This could not be. I took some rest and look at 3 people, two of them were ladies who have successfully scaled the intermediate wall and even the advance one. I envy them.

HB likewise stopped. We thought that we should be prepared to climb those walls by practicing on the shorter but similarly sloped wall. It was very difficult. We keep on falling on the padded floor with our backs, butts, or arms. I guess it was our perseverance to learn that an instructor approach us and taught some techniques. He is very accommodating and he gave us scientific explanations why we should not use our arms muscles in climbing or bouldering. He said that it should be legwork. He showed us the right way and we tried to imitate but to no avail. We spent at least an hour with the instructor until we feel that we have it for the day. Our arms, hands, and fingers were beginning to burn. We thanked the instructor and told him that we will return.

I do not surrender easily. I would be back in the wall and claim it. I have all the time to do it again and again.

Century Tuna Superbods Run 2010

2010-01-21T16:59:00.000+08:00

Our minds are set to make our first run next month. There are two races scheduled: the first one is the Condura run scheduled on February 7; and the second one is the Superbods run on February 21. We choose the latter so we can make enough preparation. Another reason why we choose the second one is that it would be the first leg of the Rio Trilogy. We printed and filled up the registration form.

Six hundred bucks for the 10km run? I looked back at last year’s races. I think the most expensive race we made was the Urbanathlon, which cost us 450 pesos. That was the best race I also joined thus far because of the challenges. However, for this Superbods, what perks would I get from running this race to justify the costly registration?

The hottest celebrities? I guess this is the primary come-on of the race with Derek Ramsey heading the pack and Coach Rio pulling in his own followers. A showbiz acculturated Filipino would never miss this chance to join in with a crowd of sexy and hunky celebrities even just to ogle on their bodies and faces alike. Frankly, this made me choose the race over Condura.

The biggest go-see? This is the term I suspect for auditions for models. Having this after the race would be a new showcase. Fitness enthusiasts would be flocking the area displaying their wares. Voyeurs would likely join the fun. This is the best time to see what goes on in the modeling world. It could be a must-see.

The timing chips? This made a debut last year I think. This is used to time individual runners without the use of the traditional and conventional clocks we usually see at the finish line. This is supposed to make accurate timing of personal race records. It is a small gadget with accurate measurement.

The running singlet and loot bag? Singlets or jerseys are free giveaways upon registration. Each year, every participant of races anticipates good design and fabric. Usually, it is also a deciding factor whether one must join the race or not. A good singlet means an entry. Likewise, the loot bag is a good incentive for runners after they reach the finish line. A promise of a loot bag would also win an entry to the race.

The amenities? Runners are beginning to demand organize and systematic operations of races. Baggage counters, urinals, water stations, and queues must be strategically available for the convenience of the participating runners. If a particular race could provide such conveniences, it could draw in huge participation.

These are the promises of the Superbod run. They are shoo-ins for the race and we considered them one by one to decide whether to run or not. After an hour of deliberations, we decided to call it off. We thought that the price is not worth of something that one could afford without.

I choose to run mainly because I wanted to get fit. I wanted to improve my endurance and stamina for my other physical activities. I could run alone. Running is also the cheapest hobby and sport one could engage in. All you need is a running shoes, shorts, and shirt. I do not need to buy anything every time I run. I do not need to rent a court. All I need is a good pavement. Running for the benefit of someone or for a cause is also something good, but it should be according to your own limitations. Before, I thought running is simply running. There is no considerations, no frills. Today, running is becoming a conscious effort. Is it because of commercialization, consumerism, technological pressures, or simply the superficial needs of participants?

As for my friends who choose to run the Superbods, I will see you there with my 70-300mm DSLR. I would capture your triumph in your unguarded moments.

Chicken Cacciatore

2010-01-04T12:06:00.000+08:00

As tradition, I always cooked on New Year’s Eve because for many years already I spend this holiday alone. Worry you must not, it is a choice, and it does not mean that I am lonely. In fact, this is the only day that I could spend my day in the apartment by myself. This is also the only time that I could clean the apartment my own way and then enjoys the neatness and quietness of it. More importantly, I like to do experimental cooking when I am alone.

Chef had made grocery for me before he left for his parents’ house. He bought ingredients for the puttanesca I wanted to cook and two whole chicken for whatever menu I would like to prepare. He told me that I could fry it or make a casserole using his mom’s recipe. However, I thought that this is New Year so it is best to make my own exploration and experimentation. To inspire me, I browse the internet.

The internet provided me different chicken recipes but I have limitations. I do not want to buy more ingredients for one and I should not consider baking because our oven is broken. From the array of recipes, two catches my attention, Chicken Cacciatore and Orange Chicken. I finally choose the former after studying the applicability of the two recipes.

Here are the ingredients of the cacciatore: garlic, onion, peeled tomatoes, chicken stock, thyme, rosemary, bay leaf, chili, salt, pepper, and white wine. I almost have all the ingredients except for the bay leaf and white wine so I ran to the grocery first. It is already 5:30 PM and I was hoping that the grocery would not close early.

When I got back home, I started to prepare all the ingredients. I worked with the puttanesca first, my own version, with the aid of the internet. This was easy except for peeling the whole tomatoes. I made two batches of boiling the tomatoes because they are also ingredients to the cacciatore. It is already nearing eleven o’clock and I could already hear and see fireworks outside. I need to finish this by twelve because I have some photo taking to do by twelve midnight.

Fortunately, I already fetched the chicken out from the freezer before I went to the grocery so there is really no need of waiting for it to thaw. Now is the bigger problem, I need to cut the chicken into four pieces and I do not know how to do it the chef’s way. I consulted the internet again and behold, there is a video on how to quarter a chicken. 11:15PM.

I wanted to perfect the recipe. The instruction says that I need to season the chicken with salt and pepper. I opened the cupboard and took the salt. I saw the row of McCormick spices and checked which one is the pepper. I saw a jar with oregano name erased and replaced with pepper. To make sure, I sniffed at it. What I am expecting? I sneezed. It was pepper indeed. I dashed the chicken with salt and pepper.

Meanwhile, the cookware that I am not sure what the name is in English was heating already so I poured oil in it. Then I placed the onions, garlic, and sautéed them until brown, then followed by chicken stock and white wine. What an expensive ingredient the white wine is, I thought. I made a sip fist before pouring half of its content. I must taste it before the fire. I let the liquid boil until half of it evaporated. Next, were the tomatoes, the rosemary, thyme, the bay leaf, and dried chili. I went to my laptop several times to make sure of the sequence. The chicken came last and waited for another 45 minutes to cook. While it was cooking, I took my camera and tripod to start taking photos of the fireworks in our terrace. My hand was busy pressing the shutter while my chicken cacciatore is cooking by itself.

After I tired myself of taking pictures, I called out my guest to have the media noche. I was not alone that night after all. This soul surprised me and I surprised him with my cooking. I asked him if I could pass as a cook. His verdict? Well… He is still alive. ;)

My last hyperactivity of 2009 is cooking media noche. For four hours, I dashed the kitchen and bedroom to make sure that I followed the instruction well. I also used my hands slicing, dicing, mincing, cutting, smashing, and all other “ings” in preparing the ingredients. I practically use all my senses in the process. Did I sweat? I need to. I ran out of salt for my cacciatore. Hahaha.

Men's Health Urbanathlon

2009-11-23T12:06:00.001+08:00

One of my dream races is to participate in any adventure race or challenge like the eco challenge or amazing race. Unfortunately, making it to the race is already a big feat in itself since it requires financing and sponsorship, hard training, and teammates who are as daring and adventurous like me. I thought, if ever I could not come close to this dream, perhaps I could make use of minor adventure races. It could be a good start or it may be a good replacement. What really matters after all is the adrenaline rush and the idea of a good physical, mental, and psychological challenge.

Yesterday, Urbanathlon gave me the chance to prove my physical prowess. It was a 10km run with obstacles. Yeah, I could say that the 10km run is no longer a challenge to me but how about jumping over hurdles, going over horizontal bars zigzagging, climbing a 5-storey building, running rolling hills, crawling on the grass, and climbing an 8-feet wall.

Amusingly the race startled all participants at gun start. We checked in to the starting area with the female voice leading some sort of stretching exercises over the public address system when in a matter of seconds participants upfront started to run off. We thought it was a false start or just for picture taking purposes, but when we saw that the lead pack did not halt, it sank in that the race had really started already. We followed the pack.

The start was already an uphill and after 50 meters, the first obstacle is facing us. It was a hurdle. I think, there were five hurdles lining in front and racers were waiting for their turn to go over them. I could see participants doing their own styles of going over them. They were not high enough, I could even jump over them given enough distance, and momentum but the crowd of people could not give way to such athletic skill. What I did was to use my hands to lift my entire body over the hurdles in one swift motion. First obstacle completed.

Next, we run for about a kilometer to the next obstacle. It was kind of weird structure. It was a 60-degree ramp made of steel with horizontal bars. We need to get over it by crawling under the first horizontal bar, snaked out of the second horizontal bar, climb it, go down, snaked out of the third bar by pulling yourself up to the fourth bar, climb to the top of the ramp then descend in similar manner ending with another snake-like crawl. With my frame, I made the obstacle in a jiffy.

We run again with my heart already pounding. The two obstacles were easy but still they required energy. This is the reason why I slowed down to the first drinking station and replenish myself with an energy drink. It was a good decision because when I turn right, I already saw some people going in and out of a gate. It was a vertical run. We entered the building and run the stairs two steps at a time. This is a good strategy since I could lessen my strides or steps and my time by fifty percent. I have overtaken many runners at this leg. My hill training helped a lot. Runners were panting when they reach the top floor and were already walking. I maintained my running pace even it is slower. The descent was easy and my frame again helped me getting through and passed other runners who were catching their breaths. I went out of the compound with a steady pace. This was the last obstacle for the next 7 kilometers.

The seven-kilometer run is not that easy, especially for the new runners and to those who finds hill running difficult. Fortunately, this is my training route so I am very familiar with its hilly terrain. I just maintained a slower pace until the turn around. I never grabbed a drink along the route cutting seconds on my time. When I saw the last 1km mark going back the finish line I started to increase my pace. The downhill helped a lot. I passed several runners again and no runners have overtaken me. My running pace was steady until I reached the second to the last obstacle. It was a snake crawl. The easiest of the lot, I only used my hands and feet in crawling. My jersey never touched the ground. Thanks to my built again.

The last obstacle was the 8-feet wall climb. I could already saw some runners waiting for their turns. I selected the queue with less people. I watched how runners go their own way over the wall. There was a rope to pull you up and over the wall. It may look intimidating but I am very confident in this one. I remembered once when a friend dared me to a rope climb in a Marine gym. I only saw this in movies and use to prove how wimp a person could be if he could not reach the top of the rope. My weight training and lightweight made me accomplish the task. Thus, when I grab the rope of the 8-feet wall, my arm strength made most of the work. I climb down to the other side of the wall and jump off to dash to the finish line. I looked at my watch and saw it 1 hour and 1 minute. It is not my official time yet.

Running in races like this could really be intimidating. This is perhaps the reason why comparing to other races, I saw fewer runners in this one. Perhaps this race is for people who wanted to challenge themselves. Urbanathlon offered a good opportunity for people like me and I guess the finishers of this race are expecting a better and more challenging obstacle next year. That I also hope.

Congratulations to the finishers and to Urbanathlon!

Training Coach?

2009-11-05T12:06:00.003+08:00

I was chatting to this Londoner last Monday when he starts to praise how I look like. It was a webcam chat so he was looking at my body and admiring it. Impressed with what he was seeing, he started to ask for my training exercises. I was not able to make sensible answers because he was not the only one I am chatting with, so I asked him to email me. Here is the second email he sent yesterday. This is his reply to the training schedule I gave him.

Trey!!

First thing, Oh My God! you train hard, probably 2 - 3 times harder than I do. I currently go the gym 4 or 5 times a week but I think I'm waisting my time doing this judging from your plan. There are some things on the plan that I don't know what they are so I'll google them.

I have some more questions:
• How long do you spend in the gym each session?
• How much do you rest much between repetitions?
• Do you try and push the heaviest possible weights you can do?
• To give me a measure, how much do you lift for your bench press, BB curl, DB curl, shrug, lat pull down, squat, leg curl, leg extension?
• Do you think I could do the training on Mondays Wednesdays and Fridays instead - will it make any difference? (that way I can go running on the other 2 days)
• How long do you think it'll take before I notice significant differences?
• You seriously don't use protein shakes?

I'm going put this plan into an excel sheet and montor progress over a three month period I think. You will see me grow!

I'm so glad I met you, you watch, I'm gonna have a hot body like yours.

I'd really like to chat again, the weekend seems so far away!! and you're 8 hours ahead of me. When is a good time for you to chat?

Look forward to hearing from you again - as you can see, I'm really serious about the gym programme!

Hugs

Jim

I replied focusing on his questions.

• How long do you spend in the gym each session?

i usually finish my gym in an hour or an hour and a half the most. it really depends on the availablity of the equipment. i worked out in our neighborhood gym so that means that during peak hours, the gym is crowded with people.

• How much do you rest much between repetitions?

i rest 30-45 seconds. again depending on the situation i mentioned above.

• Do you try and push the heaviest possible weights you can do?

right now, i am just maintaining my physique so i lift light to moderate. i do not want to grow bigger. my physique right now is just right for my height which is 168cm. or 5'6".

• To give me a measure, how much do you lift for your bench press, BB curl, DB curl, shrug, lat pull down, squat, leg curl, leg extension?

i could incline bench at 70 kilos, flat bench at 50 kilos, BB curl at 15 kilos, DB curl at 10 kilos, shrug/squat at 50 kilos, and leg curl/extension at 30 kilos.

• Do you think I could do the training on Mondays Wednesdays and Fridays instead - will it make any difference? (that way I can go running on the other 2 days)

yes you can. but i would like to remind you that my current program is just for maintainance. if you want to gain more mass, you need to lift heavy and more protein intake.

• How long do you think it'll take before I notice significant differences?

i usually give 6 weeks of consistent training before a significant change could occur.

• You seriously don't use protein shakes?

i seriously do not take them. :)

There was a third email from him expressing his gratitude. He was really looking forward to the success of his goals. To quote, “when I saw you, you inspired me enormously. I really want a top body like yours. You look like a fitness model. My goal is to gain muscle mass and see my abs.” Lastly, he asked, “Will you be my virtual gym buddy/coach/mentor?” That is one pressure I can possibly take. The real question is, could he sustain it?

Three Unhealthy Days

2009-11-03T11:58:00.001+08:00

Last weekend was a very lame one for me. There was no physical activity whatsoever and by “physical” I mean, no gym, no badminton, no running, no swimming, etc. I was not even able to get my haircut because my barber was on vacation for the All Soul’s day holiday. How I despise the non-activity?

Saturday. There should be a typhoon that day so I was expecting hard rain and flood on our street, but there was none. If I knew that there would be no rain in the morning, I could have set my early morning run. I have not felt the typhoon really. Am I disappointed? I would like to say yes but I thought I should be thankful because no calamity related incidents happened and no clamor of government negligence and incompetence. I really do not like people blaming others for something that they could control or avoid. What I hate that day was the gym was close and we were left on the couch watching horrorfilms on dvd with two quarter liter ice creams, red wine, roasted chicken and more carbs.

Sunday. Cloudless day, thus it was a hot and humid morning. We were able to go to church at nine and scheduled for a haircut afterwards. Unfortunately, our favorite haircutter was not around. Badminton should be in the afternoon but most of our badminton buddies are out of town. We were only three who were available so no activity still. Fallback, a round of tv series (Harper’s Island) on dvd. We went to Robinson’s Pioneer in between to re-string my badminton racket and buy ingredients for buko pandan. We saw the new flavor of Selecta gold, Vanilla Almond, so we bought a quarter liter and another quarter for Pistachio flavor. We were back to finish Harper’s Island and the two flavors of ice cream and buko pandan for dessert.

There was a scheduled date to go that afternoon but declined because I do not want to spoil a romantic date. Who says that three is not a crowd? Hehehe.

Monday. Attempted to contact other friends for a badminton game but got no replies from them. I was starting to hate the Halloween break. I took my camera and started to shoot anything. I saw Chrome, our adopted stray cat, and made him my subject. I finished the tv series I am watching. I finished the vanilla almond. I also tried to finish the buko pandan but there is so much for my appetite. I also checked my Farmville. I went online and installed my webcam to have chats with other nationalities. I went back to what I do best on cam just to kill some time. I did not eat my lunch but gobbled on a housemate’s pasalubong of ginataang halo-halo. This is another sedentary day, I thought.

Three days with no physical activity and I asked, what would happen if this is really my lifestyle. Would I get fat? Perhaps.

Arrrghh. I do not want this lifestyle. I would die early, and there should never be a next time to this.

First Tournament

2009-10-07T12:05:00.000+08:00

Last weekend, we finally joined our first open badminton tournament. It was an immediate decision of joining because my partner was still busy with his fieldwork and we were not able to play for three weeks. Few days before the game, we submitted our entry and we get a Level D classification. That is the lowest level in the tournament.

Our first opponent was a pair of a middle-aged and a late twenties fellows. We thought at first that we can easily beat them because the older man was slow and had short endurance. His partner however was better than us and he was able to compensate his weaknesses. We lost our game.

Assuming that that was an elimination game, my partner thought of going home. I told him to stay for a while and watch the game of a friend. We just sat in one corner and look on the other teams play. I could just admire those skill each shows. After 30 minutes of watching, we heard our names from the speakers readying us for our second game.

We proceeded to the court and waited for our second opponent. To my surprise, the pair was a regular in this court and I saw how they play. I thought it is already in the bag. They would surely win our match and I was right. They won with a very big margin and we slump to our corner and waited for our last match. I guess it was after an hour before we heard our names again. Our opponent this time was a couple of gay players. We saw their game and once again thought we could beat them. Some people in the audience call one “Darna”. I could not tell why.

We performed better in the game during the first quarter but when we transferred courts because of the leak from the roof, our opponent took over the lead and never looked back. We lost the third game and we humbly accept our defeat.

After the three games, I evaluated our performance. I think each my partner and I do not lack the skill of a good player. We shared the same opinion that we lost because we still lack teamwork and coordination. Even our friend who is a veteran in tournaments noticed that. This is our first time to become partners in a very serious game. In our past inter-agency tournament, we were not even partners because he usually played mixed doubles.

Our first tournament could really be a big disappointment but I thought, it is just the first. There are still a lot of tournaments to join and we could already correct what needs corrected. Maybe next time we should play more often as partners. One game at a time. Hehehe.

Tip: Five glasses and more

2009-09-10T12:31:00.001+08:00

I received this text message a while ago and I thought this is one very useful and helpful forwarded message that is worth sharing to everyone.

Correct timing to intake water will maximize its effectiveness to human body!

- 2 glasses of water 30 minutes before meal helps digestion.
- 1 glass after waking up helps activate internal organs.
- 1 glass before sleeping will help avoid stroke or heart attack at midnight.
- 1 glass after taking a bath helps lower blood pressure.

This is a very practical tip to a healthy lifestyle, I think. There is no literature backing this up but I think there is nothing wrong in practicing this. It is sensible actually. I have heard in a feature story that proper hydration throughout the day prevents the phenomenon “bangungot”, thus drinking water before taking dinner and before sleep is a very precautionary practice. Likewise, water intake just after waking up is a very relieving habit because we always feel dry in our throat after rising up from bed. I still have not done drinking water after taking a bath though.

Another good thing about this tip is that we would not find it difficult to complete the eight glasses of water that is required in a day. If we could make it a habit to drink during those times enumerated above, we just all need to insert three more glasses. If we are eating three major meals in a day and in each meal, we take two glasses before and one glass after; we are actually drinking nine glasses of water. In addition, drinking the three remaining glasses would make that twelve. Isn’t that too much water? Don’t worry, our bodies know how to balance our system. For now and beyond however, let us practice this simple and practical way of healthy living.

Enjoy drinking water people!

Poi: Lesson One

2009-09-04T20:52:00.001+08:00

First day of poi lessons and I kept on hitting my body and my head with it. I kind of anticipating this but my desire to learn and the confidence that it is in my blood to learn new things fast, those body tortures wouldn’t stop me from continuing the lessons. “Inumpisahan ko, tatapusin ko.”

What is poi by the way? Poi is a performance art employing a ball or balls suspended from a length of flexible material held in the hand and swung in circular patterns. Poi originates from the traditional performing arts of the Māori people of New Zealand, and has since developed many forms enjoyed worldwide as a hobby, exercise, or performance art alongside juggling and other forms of object manipulation. (Source: Wikipedia)

I don’t like providing more information about it because I believe you would proceed with your own inquiries. I am already excited to write how my first lesson went, without supervision, believe it or not. Well my instructor told me that he would be available Saturday next week. Should I wait for next week if I have time today?

My Poi. My instructor told me that he ordered his own poi from the states. He mentioned a brand, Kevlar, and it is worth 1,500 pesos. I thought it’s quite expensive for starting a lesson so I asked Lukayo (the person who first introduce me to the art) if I could improvise. He told me to use a pair of soccer sock and put two old tennis balls inside them, and made a knot on both ends so that there is something to hold. I read that the length of each should be from the fingertip to shoulder.

Without any personal instruction at hand, I search the internet for poi lessons hoping that there would be instructional videos that I can download. Fortunately there are. It has lessons for beginners until for advance users. My first scan of the beginner’s lessons made an impression that it is easy. That is an impression of course. Hehehe.

Forward Swing. For beginners, the first lesson is the forward swing. I hold the poi and started to follow what the woman is doing on video. I twist and turn my wrist to make a circular motion but I notice that it is not straight. The motion seems diagonal and inward. I thought my poi would get entangle on each other. I looked closely at the wrists, hands, and arms of the woman. It looks like she is throwing the balls forward by pushing his elbows and shoulders forward. Her hands are facing upward as she throws the balls. On recovery, she twists her hands downward and pulls the poi to her body with her shoulders like burrowing the ground. I followed her every movement and I did make the forward swing without entangling the poi. Easy but as I swing longer, the poi do not turn synchronously. It looks like one is faster than the other.

Backward Swing. If I can do it forward, then backward is easy. That was I thought. In this direction, the poi I am swinging is hitting the back of my leg. Sometimes they even hit my butt. I need more flexibility in my wrist and I was really trying hard. In this swing, the elbows and shoulders are acting similarly like in the forward swing. The only difference is the direction of the palms of the hands. In throwing the balls forward, the palm should be facing upward and pulling the ball to the back, the palms should be downward.

The forward and backward swinging are quite easy for a start. I just have to focus on my wrists, hands, elbows, and shoulders. Focus and more focus. I also observed that my body and hips are following the rhythm of my arm movements, so I allowed myself to get relax. I should not get stiff.

Split-time Swinging. Swinging the poi simultaneously in one direction is easy but alternately, it is quite tricky. I always hit something around me if not my own body. I know the forward swing already but why is it I could not swing them one time at the other. The secret is in the hips and shoulders I think. I imagine myself bending. I bend to the direction of my hand that is throwing the poi. I followed the rhythm and then I was able to swing the poi with ease. I even like this routine that the first two. The split-time is applicable for both forward and backward swinging.

Low-Turn. The first three routines are executed with arms raised in front of the body. In low turn, my arms should be at my sides parallel to my body. Since the poi is lowered, I shortened it so that it would not hit the floor. I performed the first three routines in that position. Done! However, it’s not what the low turn is. Low turn needs to turn your body 90 degrees to the right and to the left while doing the forward or backward swing. Easy? It is quite easy to turn but the poi’s directions are affected also so I again hit everything around. I could only do it at a shorter time so after three or five swings, I would return to my original position. I would do that at the other side also. I am still getting the feel of this routine.

So, that’s it for my first lesson. I learn four routines. I hope I could surprise my instructor next week.

Fully Loaded

2009-08-12T12:07:00.001+08:00

It has been three months since my last post. I would have not known that if I have not checked the “time indicator” on my blog list in my other blog. What is with hyperTRIP anyway? Is he doing fine? Is he sick? Is he abroad? Probably some would think I am already a 200- pounder couch potato. I am not!

My last post is about how I become a badminton addict. Yeah, why would you not think that I am under rehabilitation? Hahaha. Sorry guys, I am still an addict, so addicted that I won’t stop playing until none of my play buddies are down, not including my partner who is as competitive and fully-hyped all of the time as I am.

Weight training is still a regular routine mind you although I have given myself a one-week break after a month-long program of supersets and circuit training. Supersets are a combination of two exercises performed immediately one set after the other and a 50-60 second rest in between supersets. On the other hand, a circuit involves performing one set of all exercises in your program in succession without resting in between exercises. After the first circuit, you rest for about 60-90 seconds and then proceed to the second set or circuit, and then the third and last circuit. Imagine having eight exercises to complete in one circuit. Now call that intense!

Running is what I seldom do now. I could run of course, but I am not punishing myself. I already get my cardio program with badminton. Sometimes, I would run if there were weeks that I would not be able to play badminton. There are plans to run the Kenny Rogers night run but more likely it would stay as that. It is not that practical to spend 600 bucks for a run, even if there is an offer for a free meal at the said restaurant. It is completely commercial gimmickry and I do not like the idea.

Photography is now back in my weekend program. Just last weekend I accompanied a friend to his photo shoot. I would like to have an idea of how other photographers do it. It is fashion photography, nice but so saturated already. There is money in the offing but I would like to be more creative. I am opting for concept photography and would test the waters hopefully this weekend. The next day, I finally agree to meet a friend to teach him Photoshop. He is a photographer too.

And lastly, POI. I do not know how exactly its spelling but it sounds like “poy”. I have heard it first from another friend, wanted to learn it but he seems to be very busy to teach me. Fortunately, a friend should teach me as an x-deal to a favor he is asking. I saw a video of one of his performances and I am awed. That is what I want to learn next!

That is it. That is what and would be happening to me in the months to come. In fact, that would be part of my lifestyle. That would be boring to some, but not to everyone. How about my nights? No Malates please. Hehehe.

Turning BAd

2009-05-06T12:07:00.000+08:00

One morning a blogger friend asked me how I am doing. I told him that I am turning bad. “Turning bad?” Clueless, he asked. “I am turning an addict, a badminton addict I mean.” I replied. How did I come to an idea that I am turning one?

First, I play it 3 to 4 times a week. I even skip my weight training and running so that I can play, and ever I go to the gym, I would exercise my wrist and forearm only. Yeah, I would look like an idiot picking up a two-pound dumbbell and rotate my wrist clockwise and counterclockwise like a boxer skipping rope. I am not sure if any of my gym mates knew why I am doing this.

Second, I bought a new racket. It’s a Yonex Nano 500, obviously with a nano technology. Now, what is nano technology? Just type nano in Wikipedia or favorite search engine. Hehehe. Aside from a new racket, I bought four condom grips, two football sport jerseys, and two Adidas clima cool shirts. My non-marking sole rubber shoes needs replacement but it can wait.

Third, I invite all my friends and acquaintances to play badminton with us. Yes, I do not choose my opponents. It does not matter if they’re beginner or not as long as he or she can hit a shuttle cock with a racket, they’re in. I could even spend some time to teach them.

Fourth, I dreamt and day dreamt playing badminton. Can you imagine that?

Lastly, I have been blogging and twittering it since the last two months. I think it would be the subject of this blog until the tournament finals. I can bore you with it but hey, I am an addict right?

Who would want to join me in my addiction?

Butterflies

2009-04-16T12:01:00.000+08:00

The elimination games for our badminton tournament will start two days from now. It will be a new system for me since it is a 35-point single set game. I am used to race to 21 with three sets. They said this is the standard for most private and open tournaments because of the number of teams participating.

The last tournament I participated was two years ago and right now I am having butterflies in my stomach thinking that we will be facing with really good teams. I know that we have a good line-up for this year yet what if the other teams have also beefed up theirs. There is only one way to find out.

Tryout

2009-03-04T15:55:00.000+08:00

I need players. The season for our inter-agency summer sports fest will start in the next few weeks and I am creating our badminton lineup. This year many interested individuals enlist their names for the tryout. There were new names and that made me excited since I would be witnessing new faces playing. I could get better players.

Within the two hours of the tryout, only six arrived, two from the mother office and four from the satellite office. I am a little disappointed but I thought that maybe this is better. If more had come, I might just hurt some feelings because not all will be part of the team. Luckily, all who came to the tryout are good ones. Thus, all six are now official players of the team.

Tryouts are really for people who love the game. These people have the passion and the persistence to get what they want no matter how difficult the means to get it. One of the players who went to the tryout told me that the venue is too far that is why some of their co-workers choose not to go. I find that reasoning ridiculous. Why did their co-workers made to the tryout then? They all came from the same direction. I know that these people could be good or even better than those who had come, but I do not like people who just think about themselves. Sport is a discipline. It entails sacrifices.

In agencies such as ours where athletes are not in scarcity, one person could play multiple games. These people are good but you cannot serve two masters efficiently at the same time. Unfortunately, these same people have ballooning egos. They thought that because they are good players they do not have to go to tryouts. They would get the slot automatically. However, this is one attitude I never like. I would rather opt for people who have respect of the game and their co-athletes.

In the coming weeks, there would be regular practices. The players would still be at test how much they love the game by regularly attending the practice. I have another policy, No Practice, No Play.

Ice massage?

2009-02-20T10:10:00.000+08:00

Common solution that most of us gym-goers think or do is to have a massage if we feel some discomfort in our bodies after a workout. Yesterday afternoon when I was logged in to a chatroom I saw a status message of one of my online friends that said, “Needs a deep tissue massage.” I did not pay any attention to the message because I thought he knows what he is doing and what is best for his body.

Deep tissue massage is a type of massage therapy that focuses on realigning deeper layers of muscles and connective tissue. It is especially helpful for chronically tense and contracted areas such as stiff necks, low back tightness, and sore shoulders.

Deep tissue is deep tissue. It can hurt the person having it so one should know when to get it. As a trained masseur myself, I always advise my patient not to have a massage if there is swelling on the body. Massaging the swollen area would only worsen the condition.

When I arrived home, my online friend asked me what he could do to relieve the swelling on his body. I told him to apply cold compress and do not get the massage he intends. Unfortunately, he told me he already did. He said that he also put “efficascent oil”. I asked him if the oil is hot. He said yes.

Anything that is hot when applied to a swollen area of the body will worsen the swelling because more blood will flow to the vessels. The vessels would expand because of the heat. The best remedy to swelling is ice.

“Everything that is heated expands. Isn’t it that when you’re mad you feel like bursting?” I joked to my friend. “And what do we do to settle down our anger? Put our heads inside the freezer.” I think he got my point so he said he would try that next time he would suffer with the same condition.

Ice is the best remedy for anything that is swollen. Ask your doctor and tell me I am wrong. Massage? Bad idea.

First Run

2009-01-26T15:05:00.000+08:00

It is the start of the year and everyone would want to get into the fitness craze. Yes, I said fitness craze because just like any “craze” it is just temporary. The people that I see during my morning runs would eventually trickle down and by the end of the first quarter; I would be the only one left running. It is an exaggeration of course.

Two weeks ago, a housemate indicated his intention of running. I thought that he was just joking but when he arrived home one evening with a newly bought pair of running shoes, I thought, “Okay, you are serious.” The following early morning, he joined me in my morning run. Until now, he is running even without my company. That is what we call determination, perseverance, and discipline. These are the essential virtues to survive running.

All beginners in running must first take into account their physical health. This means that beginners who have doubts of their health must head to the direction of the medical clinic. This is to make sure that you are fit for a rigorous activity. Otherwise, if you were that person who could run or jog straight for thirty minutes, a 5-kilometer run for a start would not harm you a bit.

Given that you are fit, here are some tips to enjoy and finish your first run.

Day before the run. Eat well the day before the run and drink lots of fluids. If you have been training for the said run, you should be resting this day or you could just indulge in some recreational activity. Some runners would like to carbo load the night before the run. You can do likewise but do not overload.

Do not hydrate much during the night because you might frequent the comfort room interrupting your precious sleep.

Prepare your running gear before hitting the bed. Looking for these items the following day may take time. Runs always start on time. Always take note of that.

Sleep well. The number of hours of sleep depends on your normal sleeping hours. Use an alarm to make sure you wake up on time.

Before the gun starts. After waking up the following day, drink a glass of water. If you are not use to eating early in the morning, skip it. The 5km run would not consume all the energy you packed the previous day. Make sure you would do all the morning rituals (natural) you are accustomed to do.

In the event area, proceed to the check-in area or counter. This is where your participation is validated or confirmed. Once you are checked-in, you can proceed with your warm-up. You do not need to run or jog to get warmed-up. You can do jumping jacks until you feel your heartbeat accelerates and you feel your first sweat. After warming up, stretch. Start from the foot upward.

After stretching, look for a drinking station and take a gulp or two. Do not drink too much because that would be heavy in the gut when you run. Afterwards, look for the urinals and empty your bladder. Do all the nature calls possible because you would not like to feel uncomfortable during the run. After this comforting, proceed to the starting area.

You are a newbie. Do not line in front of the starting line or in the middle of the pack. Position yourself on the sidelines. Do not start on the last line, either. You would surely feel abandoned once that gun starts.

During the run. Always start slow. If you see other runners passing you, let them be because for sure, after 10 minutes of running, these people would be panting hard and ran slow. Maintain your pacing. Relax your muscles and joints, loosen them, and do not run stiff. If you are not yet familiar with your pace, try to create a rhythm.

For example, take a deep breath on the first three steps and exhale all the air on the fourth step. Repeat the cycle and Keep that rhythm until it becomes second nature to you while running. This will regulate your breathing and would cultivate your respiration pace as well as your running pace.

Most beginners would feel like surrendering after they feel exhausted or when they feel that they are already gasping for air. Our sports doctor told us that when we feel this, it means that we have expended the energy that carbohydrates have provided and there is some sort of energy shift occurring inside our body. From carbohydrates, our stored energy from fat would be available next for spending or burning. This is what we usually call our second wind. The best thing to do is just to slow down your pace until we regain our energy. Stopping to a walk would only abruptly stop the momentum of our running.

Water stations would greet you possibly on the turn-around of the 5k event. Do not be tempted to stop and drink. It would consume seconds of your running time and would be heavy in your stomach. If you really need that drink because you feel dryness in your throat or lips or mouth, grab a glass and just take a sip or two. That would be enough to carry you to the finish line.

After the run. Assuming that you have reached the finish line and receive all the freebies of a finisher, do not slump on a corner or below a shaded tree. Look for an open space and start cooling down. You can do all the stretching you did after warming up, only half the repetitions. Stretch well. if you can find some free stretching station in the area, avail it. Drink an energy drink or water as much as you can. You can munch a banana to replenish the potassium lost during the run.

After the run, celebrate. Eat as much as you can. This is your first run and you successfully crossed the finish line. Take a break from running two or three days but return to it because you still have three more 5-kilometer runs until you bore yourself from it. I am sure that the 10 kilometer run would be a challenge for you.

See you at the starting line, again!

Takbo para sa Kabundukan

2008-12-21T21:22:00.000+08:00

It’s a little more than 12 hours since we ran the “Takbo para sa Kabundukan” and I am still feeling the stress of what I would claim as the worst run this year. This run was not scheduled because this is the only time we have heard about it. The thing is, it’s all about the environment and so even if the run would make us wake up 3:30 in the morning, our team would always send its delegation.

With the idea that we would be running in Montalban and it is dedicated to the mountains, I was expecting that we would have an off-road course. It’s time that I would put my off road running shoes to test. We arrived at the venue early even if we have some difficulties in looking for it. It was still dark and chilly. I just imagine how cold it could be while running in a very short and flimsy shorts and meshed singlet.

The event was indeed in its first installment. There were very few runners. However, we noticed that there were familiar faces. These were faces of elite runners and we know why they were there. There were cash prizes for winners in the race.

The run started off on time. The 21k and 10k took off simultaneously. Just like my other runs, I don’t want to start off fast. Considering that I did not run any single tune-ups since the NB run last November 12, I did not want to burn myself off fast.

When we went out of the oval, there was this very tall guy in blue Adidas singlet who passed by me. I thought that there was no competition. Looking at him, I think he was not a beginner. If I would make him as my mark, maybe I would not even get closer to him. I looked for other marks instead.

The road was okay during the first kilometer. It was well-paved off. When we turned right however, the problems started to emerge.

First, there were no marshals taking care of the traffic. We were running with all the vehicles passing by us. There were jeepneys maneuvering in front of us. Some vehicles would burst their engines and belched us with all the dark fumes coming from their mufflers. We have passed two garbage trucks that brought agony to our nostrils. With this traffic conditions, running was very risky and hazardous to the runners’ health.

Second, the route was not properly marked whether we should turn right, left, or run straight ahead. We were at the mercy of the marshals who they themselves did not know if a runner was running a 10k or 21k event. They would ask us what event we were running without even taking the hint from the color of our numbers. There was a route that was a residential area making us wondering whether we were on the right track or not. There was even a time that I stopped and waited for another runner to make sure that I am on the right course.

Lastly, I together with my teammates agreed that the route of the 10k event was not in fact 10k but more than that. At the first turn around, I looked at my watch and it said that I was already running for 30 minutes. Considering this, I presume that after the turn around, we would be turning left and straight back to the oval. Unfortunately, we continued running as far as 3km more, at least. I arrived at the finish line more than an hour. That was very unlikely because I have never run a 10k beyond the 60 minute mark. And even taking into account that I have a faster pace than my NB run, I think.

When I arrived at the finish line, I overheard a protest from a runner concerning the route. The runner claimed that he was ill-advised so he had arrived very early at the finish line at cause his disqualification. The runner was obviously elite. Luckily we were not in contention for a prize so we just left the area with so much discontent.

Running in an event is not always pleasant. There would always a running event that would be greeted with disgust because of poor preparation and management from the organizers. The “Takbo para sa Kabundukan” had major glitches. This is contributed by the fact that this is its debut. Another reason would be that Montalban is not yet that matured to handle such big event. I was disappointed but I understand the circumstances.

For runners, the best thing to do before joining an event is to determine who the organizer of the event is and how long the event has been running already. A runner may ask others of the experience they had with certain events. This is very helpful for beginners and would minimize disappointments and bad experiences in their first runs.

As for me, this morning was an addition to my experience as a runner. It would help me anticipate things in my future runs. I would be able to counter the same problems and would eventually make me a better and mature runner. It’s not important that I did not get a sub-sixty PR. The most important thing is that I ran for the environment and was able to outrun the tall guy in blue Adidas singlet. Yes, I did pass him in the last 3k of the race. :)

Nothing is Impossible

2008-11-26T10:49:00.000+08:00

Perhaps most people would like to try running BUT… Yes. There is always a big all caps BUT. When people hesitate, nothing progresses even though it is very possible to accomplish it. People would always think that running is tough and not good for the faint hearted. The thought of “kilometer” seems so heavy and tiring. If that is the mindset then there is nothing left ahead, but dead end.

I had cardiomegaly or enlargement of the heart when I was in college. It disappeared when I started to work. However, this history is always bothering me every time I am planning to engage in some high intensity activity. Even riding a roller coaster would bring doubts whether my heart could bear the torture. My guts would always prevail in the end nevertheless. How would I know if I would not try it? The same with my first 5km run.

My first run is unplanned. There is no preparation whatsoever. I was even in an unfamiliar place. However, because of that sense of adventurism combined with peer pressure, I signed my name and bought my first running shoes in that same registration area. I bought an ordinary short because I thought since this is my first run there is no need to have that runner look.

During that run, I still have a vague idea how far is 5km. What I did was to visualize the distance the jeepney travels when I go to work. The minimum fare is always within the first 5 kilometers, so the next increase of the fare would mean on the sixth. Realizing that, it is not that far. I could walk even farther than that. I would only increase the pace of my walking. That is like running already and so I ran. My first 5km finish time is 27 minutes.

Looking back to that first nearly impossible event, I was glad that my heart did not give way. Perhaps my theoretical knowledge learned from PE and experience with sports helped a lot. Running is all about endurance, some stamina and a little of strength. My peers that I ran with boost my confidence also. I guess I was in the right time, right place, and right company.

Running is possible for everyone. The only problem is when we are facing the “what ifs” and “buts” not only coming from ourselves but from other people. Fortunately, I am out of reach from my parents because if I were, they would surely protest my participation considering my history. It is good not to hear, “You could die out there.”, or “You will not make it.” Nevertheless, they could not prevent me because I am stubborn by nature.

Indeed, it is wise to heed some people’s advice because it would somehow prepare us from other possibilities, but it is still our determination that would push us to the finish line.

New Balance Power Race 2008

2008-11-18T15:10:00.000+08:00

The Power Race venue is a major inconvenience for us or maybe for most Metro Manila runners. It is at Clark Field, Pampanga that is 45 minutes and two provinces away. Without a private vehicle and a place to stay, joining the race would be impractical. Thanks to our club, however. It sponsored our registration and it even provided us our transportation and accommodation.

We were already in Pampanga the night before so this time we were not late unlike the Adidas King of the Road run. We arrived at the area earlier and considering the location of the run, the number of runners was considerably many. It was still dark when the gun went off for the 25K and 10K. The pavement was wet. I wondered if it rained last night.

Clark Field was an air force facility. Having an airport inside the area, I was expecting that the course would be flat but as we run and approach the 3-kilometer mark, I could see the path rolling up. I am thinking that we would be following the trail towards the mountainside of the Zambales mountain range. It did not bother me though. In running, one must be ready to face the worst especially if one is running the course first time.

I already broke away from my running mates. I also have passed several 25K runners. When I reached the first drinking station, I did not stop to rehydrate. The course was indeed rolling. It was almost uphill all the way to the turn-around and downhill back. I took advantage of the downhill part.

From the turn around, I increased my pace a little. I have passed many runners already. Amusingly however, three runners would bolt into a dash to catch up with me and then would slow down a few meters ahead. I would pass by them and again they would speed up. This continued until the last downhill because I sped up to the finish line. I crossed the finish line improving my time by 2 minutes.

My run I would judge was very efficient. For the first time I have devised a three pacing speed. I ran the first 5 kilometers at low speed, followed by moderate pacing after the turn-around, and finally sped up at the last two kilometers. I think I was able to do that because the course was very friendly. There was no pollution whatsoever. I could even hear the respiration of each runner that passed near me. The weather that morning was also excellent.

Finishing the race was every rewarding. Each finisher received a medal, a bagful of goodies from Alaska, magazines, energy drink and banana. I did not accept the chocolate (hehehe). The booths that lined-up offered additional freebies. They even provided physical therapists to help finishers stretch their muscles, which I of course availed. Unfortunately, I have heard stories of cars being forcefully opened and robbed.

Generally, the NB Power Race was the best running event I have joined so far. It is well organize and it really took care of its participants. On the side however, I would only hope that the robbing incidents would alert organizers that they should provide more security not only for the participants but also on their properties.

When we drove home, we were joking at each other that we would not join any running event if its venue is not Clark Field, Pampanga.

Burger Challenge

2008-11-03T21:15:00.000+08:00

People who know me, those who really really know me would be surprised if they learned that I did not make the 5 minute challenge of the Burger Avenue along Makati Avenue. To those who have not heard it yet, there is an on-going challenge in that burger joint. The challenge is to finish their burger in 5 minutes. Those who could do it will get the money they paid for the burger.

We arrived at the Burger Avenue at around 7:30 in the evening. It is on the ground floor of the A Venue complex on the side street where Barrio Fiesta is located. There were only two groups dining when we arrived and we took the terrace section of the burger house. We were very confident that we could finish their burger within the time limit because we nearly did not eat anything during the day.

When the burgers were served at our table, I was a little bit shocked because the burgers were quite tall. They have three beef thick patties and lots and lots of lettuce and tomatoes. One of the burger’s garnishing even spilled off to to the tray because of how the burger is prepared. I thought, is this how are they really done? The burgers are oddly garnished. My heart beat faster at the thought on how to start the challenge.

The server told us that we can devise our own way on how to eat the burgers as long as we would finish them without leaving anything. I thought that it eases the problem a little bit. Then the timer was set and put in the middle of the table.
When the timer started I was fumbling on what to eat first. I tried to bring all the three patties between the buns but it was already too soggy. I thought the burger was already too messy. It’s not even nice to look at anymore. the next thing I did was to eat all the stuffing separately with both of my hands. Call that yucky but during that time I really don’t know how to eat it. My only purpose was to finish it.

The lettuce was too many and there are at least 6 thick slices of tomatoes. I started to eat them but the lettuce got stuck up on my mouth that I need to drink the soda next to me. i discontinued eating the veggies and went back to the patties. It was already halftime and I am not halfway with the burger yet. That time I am convinced that I could not make it but I did not gave up. One of our companions was contending. We believe that he could make it. Unfortunately, 30 seconds before the time, he slowed down realizing that he still needed an additional 30 seconds. In the end, we all failed.

There goes our 300 pesos each. We thought we could have a free dinner. What realizations did we make out of the experience? It’s all the fault of the veggies. My advice to the next challengers, eat the veggies last. Pile up the patties between the bread and eat them first.

We’ll be back I guess and we will be prepared!

New Balance 845

2008-10-27T10:43:00.000+08:00

The most important gear a runner should have is shoes. One could wear something other than running shorts and shirt but shoes the runner must have the right one. The shoes must fit the runner considering all aspects like arch support, cushioning, breathability and other ho-hums in running technology. The runner should, must invest in one good running pair.

I am using New Balance 845 running shoes right now. It is already about two years old and it’s already worn out especially on the forefoot part. (I noticed that all my running shoes suffered the same fate.) I would say that this pair was my best one ever because it has endured all running events from 10, 15, 16, 25 and 42 Kms. I think this is also the pair that I really made a critical assessment before buying it. I love my NB 845 but I really need to look for a replacement now.

Last weekend, I went to to Glorietta to scout for a new pair of running shoes. My first stop was of course the New Balance store. Before entering we spotted a poster about this year’s Power Race that is slated on November 15 and 16. It would be held in Clark, Pampanga. (We are not yet resolved whether to join or not because we find the venue quite far.) The store attendant thought we are interested to register so he briefed us about the event. We inquired just the same.

There are two models that got my interest. The first one is the MR800 and the second is MR1306. The first one is the lightest of all the models but it looks funny because of the midfoot support. It only comes in one color, white with orange. The second pair has the New Balance newest technology, the NB Zip. It acts as a cushioning and support to the foot. It has different color choices and I am considering it over the first one. The NB Zip of this model is 360 degrees and it costs just like the first one. However, an older model of the NB is cheaper but the NB Zip is only on the heel part. I am considering the older model over the latest one.

After Scouting at the New Balance store, we went to Nike store next. There is only one model that took my interest. It’s the Lunar something model. It looks good and very light also, but I have doubts about it because the last time I bought a Nike model, Nike Free in particular, it got me blisters every time I run. So I am not considering it at this moment.

The next running event I would possibly join would be the Power Race in Clark especially if we are settled on how to get to the venue. If I am to buy a new pair, I need to test it first before I use it at the event. Shoes are critical in running so if ever I could not practice with a new pair, I would stick to my reliable NB 845.

Adidas King of the Road 2008

2008-10-21T10:45:00.000+08:00

This is so late of an entry but nevertheless worth writing because this KOTR experience may help other runners in preparing for their respective events. However I would like to run a disclaimer here because my experience or formula may not apply to every runners of any particular event.

The night before the event my running mate arrived from a family birthday party and as expected he brought with him a truckload of food (read figuratively). I asked him if he brought some pasta and he said none. What he brought was all protein which is for our muscle-building needs. Sure there’s no need to get disappointed since we have a sack of rice for the carbo loading.

I cooked rice with an extra cup of it and mate opened the meaty stuffs for storage in the fridge. Lo and behold! I saw some elongated materials in one of the plastic zipped storage. My eyes couldn’t lie to me. It’s “pansit”. When did pansit not a pasta? I asked my mate. He said, they’re not the same. Ok, I argue no more. He provided the food I eat. Hehehe

So, carbo loading… checked.

Next, before I went to sleep which is around 2230, military time, I drank a couple of glasses of water.

Hydration… checked.

I put the alarm to 0430 AM and fortunately I was already awake even the alarm went off. I felt energized even with 6 hours of sleep. In order to make sure I would not get sleepy during the run (Yes, I could sleep while running. Hahaha), I gulped an energy drink. The fullness in the stomach was enough to order my large intestine to discharge the unnecessary solids left inside my gut.

Enough sleep… checked. Nature call… checked.

Before I went to sleep, I have second thoughts if I am going to wear a runner’s short (those shorts with slits reaching the hips) or just a regular jogger’s short. I know that the runner’s short is more comfortable but I thought I would only be running a 10K event. I really don’t need to have that elite-look. Anyway, I opted to sport the former. I could save an underwear.

I don’t have an option for the singlet tops and the shoes. My look >> nike running short, adidas KOTR singlet and a new balance running shoes. How barbaric could I turn out? Call that branding. Hehehe.

Running gear… checked.

We left the house 30 minutes before the gun start. Inside the taxi, I texted a cyber friend who will have his running debut if he’s in the area already. He called me that he’s still on the way. Dangerous behavior he had. Calling while driving.
We arrived at the area 10 minutes early. We just removed our practice shorts and deposited it in the baggage counter. Since there is still enough time, we thought we should unload the remaining liquid in our bladder. So we proceeded to the long queue. We did a little stretching. “Quick!” I screamed silently to whoever is inside the portalet.

“BANG!” The gun went off and we were still waiting for our turn in the nature call booth. Don’t panic, we’re not contesting for the prize. It’s better to run with nothing to worry about. We kicked of 5 minutes late at least. Other runners who spotted our blue colored bib were telling us that our event had started already. We’re aware of that. So, I and mate started to pace.

We went slowly at first, just like professionals/elite should do. We got our rhythm and started to overtake the other 10K runners. I am already familiar with the course. We would be crossing the Buendia flyover which was a rolling path. I and mate were still together as we ascend the flyover. I was assessing his pace and tempo being the more experienced runner. I thought he was doing good so in the next bend of the flyover, I broke off from him.

It’s a good feeling if you overtake other runners and no one is overtaking you. When I saw the downhill, I allowed gravity to pull me down. I just allowed my legs to follow the pull making sure I would not fall. There was a drinking station at the end of the flyover and many gave in to the temptation. It is a temptation since although it offers a temporary relief; it can do more harm than good especially to beginners. It would only delay them and if they would drink all of its contents, they would surely feel bloated and may result to stomach cramps.

Being back on the flat plane, I increase my pace a little. I am expecting the turn-around would be at the railway station so I still need to save my third pacing rhythm. However to my surprise I heard a band ahead of me and I realized that it was already a turn around. Excellent. I glanced at my watch and I still haven’t consumed 30 minutes at 5K. I am doing good, I thought.

I continued my regular pace. As a motivation, I would look for a runner that would serve as my mark. It is a mark which I need to overtake. One at a time I would successfully overtake them. The water station was again the oasis of beginners and I still avoided it. Fortunately, I could go ahead with no water in 10K events. Similarly, I took short and faster strides uphill and long strides downhill. I thought it’s the same mechanics with bicycles.

In the 32nd Avenue, I already increased my pace. I was already really running and there were already runners who wanted to outrun me. I concentrated on my pace and when I get passed the corner of Serendra, I started to sprint and made it to the finish line less than 1 hour. I stopped my watch at 54:16. It is not official since we were late.

I hydrated myself with bottled water and was disappointed because there were no freebies given by Adidas. Where is the sling bag? Hehehe.

My running mate arrived 4 minutes after. I did not beat my PR but it was a good time, I guess.

Rappelling

2008-10-07T10:55:00.000+08:00

That’s what I thought, butterfly in the stomach. There’s a calling from below. “Jump!” I didn’t. I never thought that I am Superman. Spiderman however, I might. Hahaha.

We were going to rappel from a five-storey water tank. There’s no turning back because I am one of those crazy people who invited the “Tribu” rappelling team to our corporate anniversary. “Extreme sport”, what the hell! If they could do it, why can’t I?

This afternoon, I challenged whatever feelings I had with heights. I thought that if I am not going to try it, not only that I would surrender to my fear, I would also put distrust to myself. And so there I was, at the ledge all equipped with rappelling gear and looking at those tiny people on the ground. What could they be thinking?

I admit that I was afraid. I could not even hide it. My hands are wet and cold. I don’t want even to ask if I look pale to a friend behind me. As far as I know and I want to believe that, I am always ready.

Before making my ascension to the water tank, the rappelling instructor let me simulate the descent first. That was easy.

Climbing up was not that difficult either. But I really made sure that I am calling all the saints and my guardian angel as I made my ascent. That boosted my spirit enough. When I reached the top and look around and tried to assess my gut of the height, I was surprised that I felt nothing. I was very confident.

Now, I was to choose what type of descent I am going to make. I went with the most basic type. The instructor told me to go over the railing. It was too high so I opted to go through it. What followed next was I think the most difficult part. My legs are trembling as I release my grip off the railing, lean back, legs straight and allowed myself to drop a little so that I could make my first step to the beam. I really made an effort to do what the instructor was saying. And alas, I made my first step off from the platform. As soon as I did that, the rest was easy.

Was that enough for me? No. I have seen others made different styles of rappelling and I would like to try them. There was the Russian rappel and the MI rappel. The former was also called the lizard type because you have to descend head first. The difficult part in this type of descent was to flip upside down and reposition my grip. But when I made it, my descent was very smooth. I am not even afraid to look down the ground. As I descend, I kept on shouting “And sarap!” I did the Russian rappel twice because the first time I did it I was not photographed by my friend. Yes, it’s very important that you have proof of your feat. Hehehe.

The entire experience was a total blast. I could not believe that I did that. I said to myself, if I could do that, then I could almost do anything. What’s next? Bungee jumping!

Potato Wedges

2008-09-25T11:10:00.000+08:00

This is my favorite recipe for potato, potato wedges. It’s just like the regular French fries you can eat from the fast food chains, only it is healthier, cheaper and genuine potatoes. I got this recipe from a men’s health magazine so I took the recipe as fitness-friendly. I made my own versions because some of the ingredients and spices are not available or expensive.

Ingredients:

2 large potatoes, 1 tbsp. olive oil, 1 tsp. cumin seed powder, 1 tsp. rosemary, 1 tsp. ground dried oregano

Procedure:

Clean the potatoes well without peeling them. Cut them into wedges. (Do not cut them as sticks like the French fries in the market.) Put the wedges in a large bowl and put all the ingredients in. The amount of the spices should be just enough for your taste. Pour the olive oil. Mix all of the ingredients.

Sometimes too much olive oil would make the wedges soggy after cooking, so it is advisable to pour half of it first and mix. The mix must not be oily. Remember that the purpose of the oil is just to let the spices stick to the wedges and not to use it for frying or marinating.

You can wait for 15 minutes before putting the wedges inside the oven. I use a toaster oven and baked it for thirty minutes or until the wedges are tender. Don’t wait for them to become crisp because that would mean that you burn them.

Note: If you don’t want your wedges hot, replace the chili powder with ground pepper. Serve them hot with a tomato catsup or mustard dip. Please don’t eat them alone. Don’t be greedy. Share them with friends.

Morning Runs

2008-09-11T11:50:00.000+08:00

It’s been two weeks now that I am back to my morning runs. This is not in preparation to a scheduled running event. It’s just that I need to run. I really like to follow my old route which is from Mandaluyong City hall to the Fort in Taguig but it has been raining most of the time lately. So, in order to avoid accidents due to rains and wet road, I opted to use the rotunda of Mandaluyong as my oval.

Since I have to be at work before 7:30AM, I would wake up at 4:30. The circle and the street would be virtually empty and I could only count the runners on my fingers. It is the best time to run around the circle because there are very few vehicles plying the street. That means less pollution and risk of accident. The temperature is also very ideal. I would run for thirty minutes assuming that I am doing my regular running pace of 10 Kph.

The problem in running on an oval, aside from boredom, is possible injury to the ankles especially if the curve is sharp and short. This is the reason why it is advisable not to sprint or pace fast. I could use the outer lane but the pavement is concrete unlike the inner part that is made of bricks. By the way, which is harder, brick or concrete?

How do I prepare with my morning runs? First of all is to sleep early. Early for me would be 10:30. I would usually sleep at 11:00 when I don’t have intentions of running. So I always make adjustments. Second, eat considerable amount of carbohydrate. This is no problem with me since I go to the gym early in the evening and I really need to eat. Third, drink water before the run. I only drink half-glass of water because I have this tendency to get stomach cramps in the morning if I drink considerable amount of water. Lastly, I prepare my running gear before I sleep. It is very important to prepare them since I have time limitations.

Some people would like to procrastinate once their activity is interrupted. They tend to tire-off in doing that activity until they would entirely forget it. A good attitude however is to learn how to go around with an activity or to improvise. Since I consider joining in running events as my cardio workout and cross training, missing it should not bring my momentum down. I could always make use of my own running routines and even swimming or badminton.

Super Anti-oxidant

2008-08-22T11:10:00.000+08:00

I converse to an online friend sometime ago and he relayed to me that he was exhausted from work and school. As a result he got sick for a week. He had an on and off flu. I would like to recommend him my own program to recovery like hot chicken soup (tinola) and ascorbic acid but I thought he already know about it. Nevertheless, I still told him my own remedy. He agreed.

“Have you heard about glutathione?” I asked him. “Yes. It’s a skin whitening substance.” He replied. “Yes, it can be used as a skin whitener but it’s more than that.” I tried to enlighten him with what I learned about it.

Glutathione “is a very powerful anti-oxidant that protects the body by targeting and destroying reactive oxygen molecules and free radicals. It is found in high concentration in the liver, where it binds to heavy metals such as mercury and lead, chemical pollutants, and carcinogens and transforms them into form that can easily flushed out of the body via enzymatic pathway. It enhances the body’s immune response. Studies have shown depleted levels of glutathione are associated with enhanced toxicity and weaken the immune system.”

Oral intake of glutathione is not as effective as it is given intravenously or through an injection. It is easily damaged in the intestine before it reaches the cells. So the best thing to do is to take it with Vitamin C. Glutathione is present in fresh and frozen fruits, vegetables, meat and fish, and asparagus, avocado and walnuts are said to be rich with it.

“Yes. I am taking it.” I told my online friend without hesitation. I thought I should include it in my regular supplements because I am a very active person. I need protection from the very harsh environment I live on. Besides I am very obsess with my health to just ignore its benefits. I hate being sick. It is too costly. There is so much to enjoy life outside the four walls of my bedroom.

“What is the effect of glutathione to you?” My online friend asked. “So far as I know, I have not gotten sick for the past 9 months that I am taking it. I am not sure if it’s the effect of glutathione or I really have a healthy body. I could not even say if I am over dosing because I am naturally fair.” I replied.

One important thing to remember is that there is a required dosage of glutathione in pill form. It depends on the weight of the person. There is also a required dosage of vitamin C to fully absorb the substance. There are literatures in the internet to learn about it.

Intermediate Weight Program

2008-08-15T11:11:00.000+08:00

Advancing from basic to intermediate weight training is a little tricky. One reason is that you would not know when to start and what program you would do especially when there’s no one to tell you like a personal trainer or a gym instructor. Some can consult a magazine or a fellow gym mate of course. On the other hand, as a rule of thumb, I follow this one simple rule.

Allow only 4 weeks for one program module. The most is six weeks. This would prevent your body to adapt to the exercises you are currently doing. You would determine that when you feel that your body is not responding to the exercises anymore like tightness and soreness of your muscles after workout.

Once you have decided that it is time to start a new program, your next task is to look for a training program. Literature would always come in handy when you are too shy to ask from others or you have no enough money to hire a personal trainer. Magazines are always good resources of workout programs.

For my friend who has been working out for more than 6 months already under a personal trainer, I have customized an intermediate program for him. This includes basic exercises for the whole body but split in three sessions. I guided him through the first time he did the exercises. I told him to be strict with form and execution because it is the key to optimize his program.

MONDAYS - CHEST, TRICEPS, FOREARMS & ABDOMINALS
Chest Exercises	Repetitions
Incline bench press with BB(wide-grip)	12-10-8
Incline bench press with BB (narrow -grip)	12-10-8
Flat bench press with BB (wide-grip)	12-10-8
Flat bench press with BB (narrow-grip)	12-10-8
Decline bench press with BB (wide-grip)	12-10-8
Decline bench press with BB (narrow-grip)	12-10-8
Triceps and Forearms Exercises	Repetitions
Head crusher or lying tri-pushdown with EzzyBar	12-10-8
Wrist-curl with BB	12-10-8
Abdominals Exercises	Repetitions
Regular crunch (lying)	30-30-30
Leg raise (lying)	30-30-30
Side crunch (lying)	30-30-30
TUESDAYS - BACK, BICEPS & ABDOMINALS
Back Exercises	Repetitions
Pull-ups (wide-grip)	Max 3x
Pull-ups (narrow -grip)	Max 3x
Lat pull-down (wide-grip)	12-10-8
Lat pull-down (narrow-grip)	12-10-8
One-arm bent-over row (normal grip)	12-10-8
Biceps Exercises	Repetitions
Standing BB curl	12-10-8
Incline DB curl	12-10-8
Seated DB concentration curl	12-10-8
Abdominals Exercises	Repetitions
300 crunch (hanging)	15-10-8
Leg raise (hanging)	15-10-8
Side crunch (hanging)	15-10-8
WEDNESDAYS - SHOULDERS, LEGS & ABDOMINALS
Shoulder Exercises	Repetitions
Front raise with DB	12-10-8
Side lateral raise with DB	12-10-8
Bent-over side lateral raise	12-10-8
Military press with DB	12-10-8
Shrug	12-10-8
Upright row	12-10-8
Leg Exercises	Repetitions
Squat	12-10-8
Leg curl	12-10-8
Leg extension	12-10-8
Abdominals Exercises	Repetitions
Regular crunch (lying)	30-30-30
Leg raise (lying)	30-30-30
Side crunch (lying)	30-30-30

This program allows exercising the body parts twice a week. This means that he would be in the gym 6 times a week with Sundays as rest days. However, if he wanted to exercise the body parts only once a week, he must really go heavy on the weights and needs a spotter to help him out. With “really heavy” means, he must stack weights that he could lift 6 reps the most.

I have not included warming-up and stretching in the schedule above. But for intermediate gym enthusiasts these are basic prerequisites before lifting weights and one must also be strict in observing this.

Considering that my friend would be religious in following the program, he would see results in six weeks. Better results if he would observe proper eating and sleeping habits.

Whey Protein

2008-08-05T11:09:00.000+08:00

Yesterday I was asked by a gym mate, a newbie obviously, if I take supplements. I told him I am not. I told him that I only take multi-vitamins and ascorbic acid. However, I told him that I only tried taking whey protein twice. The first one was Designer Whey and the last one was On. “What is the best?” He asked. “What would I choose?” He added. If I am to choose between the two, it would be the latter.

I choose On mainly because it has 24% protein per serving, which is one scoop per serving. It also cost less, and has a variety of flavors. So I told him to go for the brand that provides the highest protein content. After that, he should consider other criteria such as price and taste.

There are a lot of brands of whey protein supplements in the market today. Most of them have the same protein content per serving but one should take note of how much scoops are needed to make one serving. Some brands need 2-4 scoops to get the the same serving of protein while other brands need only one scoop. That means anyone can be deceived by the size of the container or by the price. If you want to get your money’s worth, observed protein content and price well.

Another thing to consider is taste. There are a variety of flavors of whey. Other brands taste almost like an ice cream. One of my friends got stomach problems with chocolate so he stopped drinking it. Then he tries vanilla, but did not like the taste. He gave it away. That is a waste of money. So, make sure that the taste suits your buds and gut.

Body building supplements are good if you really want to go hard core in body building. It builds mass faster. I observed changes in my body when I used whey protein but I do not really need to get massive or bulky. I just need to maintain my physique right now. My source of protein comes from natural sources like fish, white meat, soy-based products, nuts, cereals, wheat products, beans and eggs.

My gym mate was all-ears with my lecture and I think my other gym mates were also listening and others shared their own experiences. There is only one question that I could not answer immediately.

“Could I get into a shape like yours?”

Badminton Buddies

2008-07-23T11:17:00.000+08:00

Some sports or hobbies do not require a companion or an opponent to play, like running. However, in badminton you always need one. Last two weekends ago, my partner and I were looking for a pair to play with. We sent messages over phones to check guys whom we can play with and even broadcasted over YM that we need badminton playing buddies. Fortunately, we found two, a varsitarian and a newbie.

Next thing we decided on was the venue. We usually played at Metro just at the back of the Cybergate complex in Pioneer. On weekends though, there is no “play-all-you-can” at our favorite place and we find the court fee impractical. So we asked our friends if they knew other courts with “play-all-you-can”. The varsitarian said that Badminton Central in Pasong Tamo is charging P100 for the said promo. We went to play at 7 PM.

The place was reasonably decent. There were a lot of players during that night and they seemed to be advanced players, maybe because there was a tournament during that afternoon. My buddy and I have not played for more than a year now and we don’t know if we still have the skill. I must say we were also playing in tournaments within our organization.

Our varsitarian friend was already at the court when we arrived and was playing with other pairs. This was my first time to see him play. Indeed he’s a good player. I think we would have our great comeback play in badminton.

I have advance training in badminton in school but after that I have a long respite. It was last five years that I started to play again. However, I still don’t know my skill level and I really like to know that. Our varsitarian friend said he is Level C. Maybe I could gauge myself once I play with him.

We played from 7:15 to 10:15. It’s almost three hours but I still could not have enough with it. I admit that I am an addict, a great badminton enthusiast. I have played not only with my buddies but also with other players in the court. Fortunately, we still have our skill. In my opinion, I could level myself with my varsitarian friend. Yet, I guess I still have to level up with other players to really determine my level.

Badminton is really a fun sport and leisure. The only problem is that aside from being costly, you really need to have playmates or buddies to play it. Comparing it with other team sports that need 5 teammates or more, badminton only needs one. And better yet, badminton is a very good sport to gain more acquaintances and friends.

Mizuno Infinity Run 2008

2008-07-01T16:14:00.000+08:00

I am back to running last Sunday and what can I say, it was a torture.

We started at the NBC tent in Fort Bonifacio at exactly 6:00 am and I spotted Senator Pia Cayetano upfront. She is a familiar personality in running events so it is not a surprise to see her. I ignored her and focused on a game plan so I could finish the race. My last run was the Takbo para sa Ilog Pasig last February.

The game plan was to start very slow for the first 5 km, then increase the pace after the tenth kilometer. Unfortunately, as runners passed by me, I started to increase my pace too. I am deviating from the plan and I started to hope for the best.

The Fort Bonifacio running route was very familiar to me. I know where the uphill and downhill are located. When we reached the turnaround for 10 km at the end of Bayani Road, I saw runners entering the Heritage Park. I am a little excited about it since this would be the first time I would enter the park.

I heard that it has a good view. I was expecting that we would consume the second 5 kilometers inside the park. So I thought after this it would be easy already. I did not change my pacing here in anticipation of the uphill outside.

When we got out of the park, the 10 km runners joined us. This is uphill so almost everyone slowed down. On this part of the route, I would always run on the grassy sidewalk because it lessens the impact on my feet. Along the way, I spotted a group or runners helping an elder man. I think the man was unconscious.

After Bayani Road, I am beginning to realize that I would complete the race in less than 1.5 hours. It is still uphill but I am feeling confident. I could build my pace when I reach the last 2 km. However, as we turn to pass by McHinley Hills I saw the running marshal pointing runners to turn right. I started to curse because I did not expect this. I thought the Heritage Park was enough.

I dreaded this course. It was really a rolling terrain. Towards the end of the road before the turnaround, there was a very steep downhill.

I could not just let the gravity pull me downward because I could easily fell. My shin was already feeling the impact of the route and there are still two uphill waiting for me.

It was easy after McHinley. There was a drinking station near Essensa and I decided to grab an energy drink. For the first time also, I slowed down to a walk so I could finish the whole bottle. The drink served its purpose that I was reenergized and started to run again. I even increased my pace until the finish line. I clocked 1 hour 34 minutes.

My time is not good. I am clocking sub-one hour in 10 km races. I would have expected under an hour and a half. However, the terrain slowed me down and I lack preparation for the race. Generally however, it was a challenge that I got through.