This post is not intended to those who are pros in running already. I will be jotting down tips that have work for me and from people I know. If you are a pro and reading this, your insight will be appreciated.
From a newbie for newbies...
1. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs. -Do not buy a shoe just because it looks good or the colors are pretty. A good shoe is a good investment if you plan to include running in your regimen.
2. Get assessed for the right kind of running shoes. - There are specialty running stores that offer this service. The store attendant will ask you to run barefoot on a treadmill while high-speed video cameras capture your stride and then assess what kind of shoes is best for you.
3. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury. - Always remember to race against yourself and not against someone else. Again, slowly but surely.
4. Race day is not the day to try new shoes, eat new kind of foods, or wear brand new clothing. - Make sure all the gears you use/carry have been previously tested and worn by you already.
5. If you conserve your energy during the first half of a race, you can finish strong. - Trust me this works!
6. There’s no shame in walking. - Don't force yourself to run when your body is telling you to stop already. Don't be stubborn and push on, listen to your body. Walk if you have to. Nobody's going to judge you for it.
7. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road. - Come prepared, TRAIN!
8. Do abdominal breathing to get rid of side cramps or “stitches.” - Thanks to "K" for teaching me this.
9. Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it. - Do not be too hard on yourself.
10. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan. - Your body as much as you needs rest.
Anything more you can add? Feel free to leave a comment.
Saturday, December 26, 2009
Friday, December 25, 2009
Back From Hiatus
Hello Everyone! I am so sorry for abandoning (for lack of a better term) my blog for almost three weeks. I had a lot of things to do and tasks to accomplish and had to visit my family in Davao for a little over a week. I should be back in "regular programming" from tomorrow onwards unless thwarted again by unexpected stuff to do.
I am happy to let everyone know by the way that my team won the 14-Day Nestle Fitnesse Show Off Your Shape Challenge. Our team leader Earth will get the Michi Calica and 7 For All Mankind jeans, Belle will take home the Chanel and Religioso dress, Wena will be donning the Rhett Eala gown and Jun Escario top while I get to own the Constance Hermes belt (valued at around $980) and the Kate Torralba trench coat. Our efforts has paid off and we can only thank everyone for all the support, encouragement and votes altogether. The girls had their fitting and photoshoot while I was in Davao and I am looking forward to my session early next year before the awarding ceremony. I will write more about this in an article in my other blog.
I have successfully formed a group of runners at work as well. We are looking forward to starting off with our planned activities as soon as the new year rolls in. I think they have seen changes in me that's why they asked me to head it. It's what MOTIVATION and WILLPOWER can do eh? As of the moment, more than a dozen will join the Condura Run on February 7, 2010. I can only smile every time someone approaches me to get a copy of the registration form. This makes me feel happy believe it or not.
I will write about my vacation in another post as well. It was short but a LOT happened. I went to church daily as well except when we had our little road trip from Davao City to Sarangani to General Santos City to Koronadal City to Tacurong City and our pitstop Isulan. It was by far one of the best vacations I have had. The trip was tiring but I'll gladly do it again in a heartbeat. It was the first time I was able to meet the new family pet, a shih tzu named Chiz. And oh yes, I was able to manage to squeeze in some early morning runs.
Now, I'm going to try to doze off because I still have to work tomorrow early in the morning. (Yes, I do have a different schedule now...)
I am happy to let everyone know by the way that my team won the 14-Day Nestle Fitnesse Show Off Your Shape Challenge. Our team leader Earth will get the Michi Calica and 7 For All Mankind jeans, Belle will take home the Chanel and Religioso dress, Wena will be donning the Rhett Eala gown and Jun Escario top while I get to own the Constance Hermes belt (valued at around $980) and the Kate Torralba trench coat. Our efforts has paid off and we can only thank everyone for all the support, encouragement and votes altogether. The girls had their fitting and photoshoot while I was in Davao and I am looking forward to my session early next year before the awarding ceremony. I will write more about this in an article in my other blog.
I have successfully formed a group of runners at work as well. We are looking forward to starting off with our planned activities as soon as the new year rolls in. I think they have seen changes in me that's why they asked me to head it. It's what MOTIVATION and WILLPOWER can do eh? As of the moment, more than a dozen will join the Condura Run on February 7, 2010. I can only smile every time someone approaches me to get a copy of the registration form. This makes me feel happy believe it or not.
I will write about my vacation in another post as well. It was short but a LOT happened. I went to church daily as well except when we had our little road trip from Davao City to Sarangani to General Santos City to Koronadal City to Tacurong City and our pitstop Isulan. It was by far one of the best vacations I have had. The trip was tiring but I'll gladly do it again in a heartbeat. It was the first time I was able to meet the new family pet, a shih tzu named Chiz. And oh yes, I was able to manage to squeeze in some early morning runs.
Now, I'm going to try to doze off because I still have to work tomorrow early in the morning. (Yes, I do have a different schedule now...)
Tuesday, December 1, 2009
Chronicling My 14-Day Journey
NOTE: This will not be a short post. Please make sure you have plenty of time to spare before you start reading. I, however, guarantee that this journal will be one of the best journal entries you will read that I have written as I attempt to chronicle the 14 days I have to go through for the Nestle 14 Days to Show Off Your Shape Challenge. This journal will include the food I ate, the cravings I successfully and unsuccessfully resisted, the exercises I was able to do and then some...
Day 1 November 15 Sunday: Timex Run (5K)
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 granny smith apple, 1 hard boiled egg, 1 cup coffee
Snacks
energy drink
Lunch
1 cup garlic rice, 1 sweet ham, 1 sunny side up egg (egg white only)
Snacks
none
Dinner
none (I slept because my knees and legs hurt)
Day 2 November 16 Monday: REST DAY (muscles need to recuperate)
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 banana
Snacks
12 oz mango carrot juice, 1 Fuji apple
Lunch
1 serving tofu with chicken slices and bell pepper
Snacks
330ml Del Monte Fit and Right Watermelon
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear
Day 3 November 17 Tuesday: 1 hour jog/walk around MOA approximately 5-6km
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 kiwi
Snacks
1 Natures Valley Honey and Oats Bar, 1 bottle energy drink
Lunch
1/2 cup rice, 1 serving fish salad, 1 serving pork innards, 330ml Del Monte Fit and Right Grapefruit
Snacks
none (spent the afternoon sleeping)
Dinner 1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear
NOTE: The first three (3) days were the most critical days of the challenge as my taste buds were really craving for rice and some days pasta. I was able to thwart off the cravings by eating more fruits and vegetables. I was also able to increase my fiber intake so visits to the loo have been more regular and around the same time of the day. This is especially notable for me as I have a very irregular schedule of loo trips. It is very noteworthy as well that I do not feel nauseous or light-headed. I'm in perfect condition.
Day 4 November 18 Wednesday: 30 minutes swimming, 30 minutes treadmill, 10 minutes stepper, 10 minutes rowing - cardio overload :-)
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear
Snacks
1 banana, 1 bottle energy drink
Lunch
1 beef taco from Mexicali (soft taco)
Snacks
1 pear
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear
Day 5 November 19 Thursday: Ran around MOA approximately 6K
Breakfast
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, seedless grapes
Snacks
1 banana
Lunch
1 cup mushroom soup, 1 deep-fried chicken
Snacks
1 pear, 1 Clif Chocolate Chip Peanut Crunch Energy Bar, 1 bottle electrolyte-loaded drink
Dinner
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, 1 pear, 1 plum
Day 6 November 20 Friday: Rest Day
Breakfast
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, 1 pear
Snacks
1 granny smith apple
Lunch
missed lunch - slept like a baby, too tired from the run last night
Snacks
1 granny smith apple
Dinner
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, 1 pear, 1 banana
Day 7 November 21 Saturday: 30 minutes light jog around the neighborhood
Breakfast
1/4 cup Fitnesse and Fruit, 1/4 cup skimmed milk, 1 kiwi
Snacks
1 fuji apple
Lunch
1 serving squash with string beans and coconut milk
Snacks
1 granny smith apple
Dinner
1 slice of cake --- guilty pleasure!, 1 serving oriental noodles
Day 8 November 22 Sunday: Dare To Be Fit n Right Fun Run (5K)
Breakfast
1 granny smith apple, 1 pack sports beans, 1 scrambled egg, 1 cup rice
Snacks
1/2 can soda - was a welcome treat after the race (no water or any other drink available)
Lunch
1 serving baked salmon, 1 serving mango royale salad, 330ml Del Monte Fit n Right Watermelon
Snacks
1 granny smith apple
Dinner
1/2 cup Fitnesse and Fruit (without milk) - just snacked on it while watching TV
NOTE: I exceeded my previously recorded 5K time because of a few walks along the race. I felt some cramps creep up my legs that made running very uncomfortable. I also have read from a reliable source that the route was more than 5K. So, I'm still happy even if I clocked in 00:41:25. I know it was a slow race for me but the good thing is that I didn't injure myself and I was able to finish it...
Day 9 November 23 Monday: REST DAY
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 4 peach halves, 1 blueberry yogurt, 330ml Del Monte Fit n Right Four Seasons
Snacks
none
Lunch
none - slept off the tired muscles
Snacks
1 granny smith apple, 1 banana
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 banana
EVALUATION: I feel healthier. I feel lighter. I feel stronger. I've met my goal.
Day 10 November 24 Tuesday: 30 minutes treadmill, 10 minutes stepper
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 banana
Snacks
1 fuji apple
Lunch
1 salted egg, 1 tomato, 1/2 medium-sized cucumber, 2 tbsp pickled papaya
Snacks
1 fuji apple
Dinner
1 serving penne pasta with tuna and tomato sauce
Day 11 November 25 Wednesday: 30 minutes swimming, 30 minutes treadmill, 15 minutes sauna
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 pear
Snacks
1 granny smith apple
Lunch
2 slices of wheat bread with tuna spread, 330ml Del Monte Fit n Right Four Seasons
Snacks
1 fuji apple
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 plum
Day 12 November 26 Thursday: 30 minutes treadmill, 15 minutes sauna
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk
Snacks
none
Lunch
1 cup Nido Oriental Soup, 1/2 cup rice, 1/2 cup mixed carrots, peas and corn
Snacks
1 cup baby carrots
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk
Day 13 November 27 Friday: 30 minutes swimming, 45 minutes treadmill, 10 minutes stepper, 15 minutes sauna
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 granny smith apple
Snacks
1 banana, 1 electrolyte-loaded drink
Lunch
1 cup rice, 1 serving pork liempo, 1 banana
Snacks
1 cup baby carrots
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk
Day 14 November 28 Saturday: 30 minutes sauna, WEIGH-OFF DAY
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 granny smith apple, 1 electrolyte-loaded drink
Snacks
none
Lunch
1 serving chopsuey, 1/2 cup rice
Snacks
1 sampler of Fitnesse Whole Grain at the Nestle Office
Dinner
Chicken Pepper Lunch (to celebrate the success of Team Earthlingorgeousness at the weigh-off), ice cream for dessert
It has been three days after the weigh-off and I have maintained the diet and regular exercise. I am still energetic and I have no signs of severe craving for any food - one of the sure signs that my body has adapted to the challenge.
STATISTICS: I have lost 5.4lbs as of this writing (despite all the indulgence and some treats in the form of food). I however like the continued decrease of fat percentage in my body as recorded by the body analyzer I use.
I know I am on the right track and there's no turning back...I am happy that I have summoned myself to start this healthy lifestyle, the weight loss has been the cherry on top. The best thing I have gotten out of participating in this challenge is when some friends told me that I have motivated them to start living a healthy lifestyle as well as finding and forming a friendship with my teammates, Earth, Belle and Wena. :-)
You can still vote for our team (voting officially closes on December 3, 2009).
Day 1 November 15 Sunday: Timex Run (5K)
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 granny smith apple, 1 hard boiled egg, 1 cup coffee
Snacks
energy drink
Lunch
1 cup garlic rice, 1 sweet ham, 1 sunny side up egg (egg white only)
Snacks
none
Dinner
none (I slept because my knees and legs hurt)
Day 2 November 16 Monday: REST DAY (muscles need to recuperate)
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 banana
Snacks
12 oz mango carrot juice, 1 Fuji apple
Lunch
1 serving tofu with chicken slices and bell pepper
Snacks
330ml Del Monte Fit and Right Watermelon
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear
Day 3 November 17 Tuesday: 1 hour jog/walk around MOA approximately 5-6km
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 kiwi
Snacks
1 Natures Valley Honey and Oats Bar, 1 bottle energy drink
Lunch
1/2 cup rice, 1 serving fish salad, 1 serving pork innards, 330ml Del Monte Fit and Right Grapefruit
Snacks
none (spent the afternoon sleeping)
Dinner 1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear
NOTE: The first three (3) days were the most critical days of the challenge as my taste buds were really craving for rice and some days pasta. I was able to thwart off the cravings by eating more fruits and vegetables. I was also able to increase my fiber intake so visits to the loo have been more regular and around the same time of the day. This is especially notable for me as I have a very irregular schedule of loo trips. It is very noteworthy as well that I do not feel nauseous or light-headed. I'm in perfect condition.
Day 4 November 18 Wednesday: 30 minutes swimming, 30 minutes treadmill, 10 minutes stepper, 10 minutes rowing - cardio overload :-)
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear
Snacks
1 banana, 1 bottle energy drink
Lunch
1 beef taco from Mexicali (soft taco)
Snacks
1 pear
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear
Day 5 November 19 Thursday: Ran around MOA approximately 6K
Breakfast
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, seedless grapes
Snacks
1 banana
Lunch
1 cup mushroom soup, 1 deep-fried chicken
Snacks
1 pear, 1 Clif Chocolate Chip Peanut Crunch Energy Bar, 1 bottle electrolyte-loaded drink
Dinner
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, 1 pear, 1 plum
Day 6 November 20 Friday: Rest Day
Breakfast
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, 1 pear
Snacks
1 granny smith apple
Lunch
missed lunch - slept like a baby, too tired from the run last night
Snacks
1 granny smith apple
Dinner
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, 1 pear, 1 banana
Day 7 November 21 Saturday: 30 minutes light jog around the neighborhood
Breakfast
1/4 cup Fitnesse and Fruit, 1/4 cup skimmed milk, 1 kiwi
Snacks
1 fuji apple
Lunch
1 serving squash with string beans and coconut milk
Snacks
1 granny smith apple
Dinner
1 slice of cake --- guilty pleasure!, 1 serving oriental noodles
Day 8 November 22 Sunday: Dare To Be Fit n Right Fun Run (5K)
Breakfast
1 granny smith apple, 1 pack sports beans, 1 scrambled egg, 1 cup rice
Snacks
1/2 can soda - was a welcome treat after the race (no water or any other drink available)
Lunch
1 serving baked salmon, 1 serving mango royale salad, 330ml Del Monte Fit n Right Watermelon
Snacks
1 granny smith apple
Dinner
1/2 cup Fitnesse and Fruit (without milk) - just snacked on it while watching TV
NOTE: I exceeded my previously recorded 5K time because of a few walks along the race. I felt some cramps creep up my legs that made running very uncomfortable. I also have read from a reliable source that the route was more than 5K. So, I'm still happy even if I clocked in 00:41:25. I know it was a slow race for me but the good thing is that I didn't injure myself and I was able to finish it...
Day 9 November 23 Monday: REST DAY
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 4 peach halves, 1 blueberry yogurt, 330ml Del Monte Fit n Right Four Seasons
Snacks
none
Lunch
none - slept off the tired muscles
Snacks
1 granny smith apple, 1 banana
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 banana
EVALUATION: I feel healthier. I feel lighter. I feel stronger. I've met my goal.
Day 10 November 24 Tuesday: 30 minutes treadmill, 10 minutes stepper
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 banana
Snacks
1 fuji apple
Lunch
1 salted egg, 1 tomato, 1/2 medium-sized cucumber, 2 tbsp pickled papaya
Snacks
1 fuji apple
Dinner
1 serving penne pasta with tuna and tomato sauce
Day 11 November 25 Wednesday: 30 minutes swimming, 30 minutes treadmill, 15 minutes sauna
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 pear
Snacks
1 granny smith apple
Lunch
2 slices of wheat bread with tuna spread, 330ml Del Monte Fit n Right Four Seasons
Snacks
1 fuji apple
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 plum
Day 12 November 26 Thursday: 30 minutes treadmill, 15 minutes sauna
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk
Snacks
none
Lunch
1 cup Nido Oriental Soup, 1/2 cup rice, 1/2 cup mixed carrots, peas and corn
Snacks
1 cup baby carrots
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk
Day 13 November 27 Friday: 30 minutes swimming, 45 minutes treadmill, 10 minutes stepper, 15 minutes sauna
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 granny smith apple
Snacks
1 banana, 1 electrolyte-loaded drink
Lunch
1 cup rice, 1 serving pork liempo, 1 banana
Snacks
1 cup baby carrots
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk
Day 14 November 28 Saturday: 30 minutes sauna, WEIGH-OFF DAY
Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 granny smith apple, 1 electrolyte-loaded drink
Snacks
none
Lunch
1 serving chopsuey, 1/2 cup rice
Snacks
1 sampler of Fitnesse Whole Grain at the Nestle Office
Dinner
Chicken Pepper Lunch (to celebrate the success of Team Earthlingorgeousness at the weigh-off), ice cream for dessert
It has been three days after the weigh-off and I have maintained the diet and regular exercise. I am still energetic and I have no signs of severe craving for any food - one of the sure signs that my body has adapted to the challenge.
STATISTICS: I have lost 5.4lbs as of this writing (despite all the indulgence and some treats in the form of food). I however like the continued decrease of fat percentage in my body as recorded by the body analyzer I use.
I know I am on the right track and there's no turning back...I am happy that I have summoned myself to start this healthy lifestyle, the weight loss has been the cherry on top. The best thing I have gotten out of participating in this challenge is when some friends told me that I have motivated them to start living a healthy lifestyle as well as finding and forming a friendship with my teammates, Earth, Belle and Wena. :-)
You can still vote for our team (voting officially closes on December 3, 2009).
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