Nike Free 5.0 V4 Women's Running Shoe

As I have planned, I got myself a new running shoes. I have been looking for a good pair (preferably with a hint of pink or orange) and I instantly fell in love with this very light and flexible shoes in the "Barefoot Ride" section of the Nike Greenbelt 3 store. I actually saw another style that I like but it's a little on the heavier side and I don't really foresee myself running in puddles so it being water resistant is not that big of a plus at this point. Maybe, I will get it some other time. 

What You Should Know About Nike Free

Nike Frees are different than traditional athletic shoes. They’re designed to let your feet move more freely and naturally, which means your muscles will be doing a bit more work than demanded of them in some other athletic shoes. Nike encourages you to get used to them gradually for a safer, more effective and more enjoyable experience. Please visit http://www.nike.com/nikefree for more information on how to get the best from your Nike Free shoes.

And this morning, I tested the shoe and run for an hour and a half at the University of the Philippines oval. It's my first time to run there and I really liked the area. There were lots of trees and it wasn't so hot. Today will definitely not be the last. I will be back UP! Wait for me... 

• Breathable mesh upper for comfort
• Fused Phylite midsole and outsole for an ultra-lightweight, resilient ride
• Carbon rubber inserts at high-wear areas of the outsole for enhanced durability
• No-sew upper contours to the foot for a comfortable, barefoot-like fit
• Deep outsole flex grooves for natural range of motion and flexibility

Let's Get Things Started Once More

Ah, I am such a slacker sometimes. Well not really. It's just that I have prioritized the other blogs that I have been maintaining especially the ones that earns me the big bucks. Anyway, I will try to keep this blog more updated moving forward. After all, I am back to running again and I have some new running buddies.

I will make this short and sweet for now. I will be back tomorrow for updates on the races that I will be joining next year.

For now, let me get some sleep y'all...

The Neutrogena Run 2010: Chase the Sun

Finishline.ph is bringing us another big event this May 15, 2010, The Neutrogena “Chase the Sun” Run 2010.

The Neutrogena Run 2010: Chase the Sun
May 15, 2010
Fort Bonifacio Global City
3K / 5K / 10K / 15k

REGISTRATION FEES and CALL TIME
Race Category Slots Registration Fee Assembly Time Gun Start
3K 1,000 Php400 5:35am 6:05am
5K 1,250 Php550 5:25am 5:55am
10K 1,000 Php600 5:15am 5:45am
15K 750 Php650 5:00am 5:30am

Singlets will only be available to the first 4,000 participants, sizes are first come first serve.

REGISTRATION VENUES

Regular Registration: April 19 to May 2, 2010
- Planet Sports – Trinoma
- New Balance – Glorietta, Shangri-la Mall
- Athlete’s Foot – Alabang Town Center
- Secondwind Store – 88 Maginhawa St. Teachers Vilage Diliman QC
- R.O.X. – Bonifacio High Street, Bonifacio Global City, Taguig

Late Registration: May 3-9, 2010
- R.O.X. – Bonifacio High Street, Bonifacio Global City, Taguig

NatGeo Earth Day Run

I caught the running bug...officially!

I have just recently joined my 4th 5K (Century Tuna Superbods Run) and I could not wait for the other races I have signed up for.

Pinay In Action - March 13

Globe Run For Home - March 21

Mizuno Infinity Run - April 11

And here comes, NatGeo Earth Day Run which is slated on April 18 at the SM Mall of Asia. I am still thinking if I should progress to 10K or to meet my goal at 5K first. I have plenty of time to decide about this. :-)The run will be presented by National Geographic. Themed "Inspiring the People to Care about the Planet", this fun run is open to all interested runners who are willing to participate in the 3k, 5k and 10k races.

Registration fees are Php 500 for 3K, Php 600 for 5k and Php 700 for 10k run. This includes a free limited edition NatGeo Earth Day Run technical shirt. Proceeds will support Design Against the Elements Competition in bringing innovative solutions to climate vulnerable communities in developing countries.

There are two ways to register:

1. Online Registration is from March 8 to April 4 at www.natgeorun.com. Courier charges for race kits apply to online registrants.

2. Cash Registration is from March 8 to April 11 at Nike Outlet in Bonifacio High Street and Timex Outlet in SM North Edsa and SM Mall of Asia

By the way, there will be two Earth Day Runs to celebrate Earth Day’s 40th Anniversary. The other one will be in Fort Bonifacio.

Les Mills Body Vive

I got a free Les Mills Body Vive VCD in a box of Nestle Fitnesse Whole Wheat Cereal and this will be used for my challenge for the week. My challenge is to spare at least 20 minutes of my time as soon as I get up to follow the cardio moves in the home exercise video. It seems easy and effortless but a great calorie-burning workout indeed.

Wish me luck in this new challenge I am giving to myself. I hope I won't be too lazy.

I am off to run now and before I head out, I had oats and grapes and a little piece of chocolate for breakfast.

Pinay In Action 2010

I did not register for the Unilab Run for Wellness and since I plan to train again in preparation for Globe Run For Home 2010 I will be joining this run organized by Senator Pia Cayetano. Pink Power yeah!!!

DATE: March 13, 2010
TIME: 6 a.m.
VENUE: SM Mall Of Asia

CONTACT IN CASE OF MORE QUERIES:
09185414269 or pinayinaction2010@gmail.com
WEBSITE: www.pinayinaction.com

PRE-REGISTRATION SITE WITH RACE PACKETS:
Maxiworks Bonifacio High Street, and Maxiworks Rockwell
PRE-REGISTRATION FEE: - Php 350.00
RACE DAY REGISTRATION FEE: (5a.m.) - Php 450.00

RACE PACKET CONTENT:
1) Race Number
2) Race Shirt
3) Map of Race Routes
4) PIA Fact Sheet

Here are some of the frequently asked questions as published in the Pinay In Action website:

1. When will registration start and until when? Registration will start on February 13 until March 7. After that, only on site registration will be accommodated.

2. Where are the registration areas located? Maxiworks Boni High Street and Maxiworks Rockwell.

3. When will we claim our race packets? Race packets can be picked upon registration starting February 24, 2010.

4. Can a male runner join/win? Yes, he may join the 5km and 10km distances individually as long as he registers with a female participant, and may also join the team event with a female member. He will also get the race packet but it is understood that he will not be eligible to win in any category and that he is encouraged to start behind the female runners.

5. Will male registrants get a race no.? Yes they will be given race nos. but they are not qualified to win any category in the race.

6. Can I register on Race Day? Yes, but it is highly discouraged and it will cost an additional Php 100.00. In the case of Race Day Reg please arrive 45minutes before race start.

7. Is there an on-line registration? Yes, you may visit the event website and click on “Register Now”. Kindly fill up all the required details and click “submit”. You will get an confirmation email of registration and instructions will be given after two (2) days from online registration date.

8. Are we required to wear PIA Race Shirt? The only item you are required to wear on Race Day is the Race Number. But wearing the Race Shirt is a great way to show your support to our causes and will be greatly appreciated.

9. Will there be prizes for the top finishers? There will be cash prizes for the top 5 winners of the 5km and 10km category and Adidas shoes for the top 10 winners of both 5km and 10km.

10. How can I donate and contribute in the advocacy against Breast and Cervical Cancer and Violence Against Women and Children? You may donate Php1,000.00 cash by ticking the box in your registration forms and payment of your donation to the foundation. Whatever the total amount of the funds raised from donations, Pinay In Action will match that same amount and donate it also.

RACE INFO:

FOR 10KM Individual RUN:
1. Start time 6am
2. 2 loops of 5k
3. Awards for Top 10 finishers
4. Male Participants welcome as long as they register with a Female participant.
5. Male Participants not eligible for awards.

FOR 5KM Individual RUN:
1. Start time 6:05am
2. 1 loop of 5k
3. Awards for Top 10 finishers
4. Male Participants welcome as long as they register with a Female participant.
5. Male Participants not eligible for awards.

FOR 1.6KM Team RUN:
1. Start time 6:10am.
2. 1 loop.
3. Rules: One adult and one child (12years and below). At least one team member must be female. Team will run the whole distance together and will start and finish as a team. (Ex: mother-son / father-daughter / aunt-nephew / uncle-niece, etc.)
4. Awards for Top 10 Teams.

How to Prevent Blisters?

Have you ever tried running in pain because of blisters? I have never tried thank goodness and I pray I would have blister-free running all my life (I do get blisters in stilettos though). Everyone knows what a blister looks like I suppose and everyone at some point in their lives have tried and felt the uncomfortable feeling this wee little bump brings. Blisters are small swelling of the skin that contains watery fluid. They are caused by friction. The body responds to the friction by producing fluid. The fluid builds up beneath the part of the skin being rubbed, causing pressure and pain.

PHOTO CREDIT: Mattias Bramstång Long Distance Runner

Blisters occur when feet get hot, sweaty and socks stick to the feet. Fluid fills up a space between layers of skin to protect the area, like a small balloon. That's how a blister forms. Blisters are a common problem with athletes wearing in new shoes. They are also a common problem for athletes, runners and walkers who participate in exceptionally long events such as marathons or long hill walks.

If at all this helps, what keeps me blister-free is this unfashionable practice but it is such a live-saver. I cut a strip of Moleskin (nope the notebook) adhesive strip and then put it in blister-prone areas of my foot and then seal it with a strip of electrical tape. I usually use Dr. Scholl's Moleskin Plus Padding. It is soft and smooth cotton flannel padding and yes, it cuts to size (very convenient). It can be bought in regular as well as specialty drugstores. It has always worked for me and I am sure it will work for you too.

Of course, there are some other ways to prevent blisters:

Wear shoes that fit properly.

Keep feet as dry as possible.

Wearing wet shoes, boots and socks will increase your chance of developing blisters.

Change socks regularly.

Use foot powder to help keep your feet dry.

Do you have a blister story? Have you tried running with blisters on your foot?

Always remember to keep your feet happy and cared for. You will get more mileage with a happy pair of feet.

NOTE: This post does not aim to endorse any product and is not a paid post. I am just sharing what worked for me and that may work for you too.

Globe Run For Home and Facebook Update

Have you ever felt so excited to go home after a race so that you can update your Facebook Status? Well, at least after taking pictures of course... If yes, then fret not because Globe has partnered with ChampionChip to send updates straight to your Facebook accounts.

Here are some read-worthy info I got from the Globe Run For Home website:

TIMING CHIPS

Get your accurate race time with the ChampionChip, the Philippines' first ever running race chip that was first used last July 19, 2009.

ChampionChips are disposable versions of radio-frequency identification (RFID) transponders. Made of waterproof glass capsules, they contain a silicon chip and an energizing coil. The coil is inactive until moved into a magnetic field, generated by a send antenna found on the race mat strategically located at the starting line, selected checkpoints and the finish line along the race route.

The ChampionChip transmits a unique identification number to a receive antenna that enables accurate tracking of every runner's race time.

LIVE UPDATES

Be among the first in the world to auto-share race status updates to Facebook contacts!

Simply indicate your Facebook ID and email address on your registration form and come back soon to install the Facebook Run for Home Live Update application. Come race day, the ChampionChip will send newsfeed updates and race results to your profile as you run past milestones during the marathon.

Get ready to hit the ground running on March 21 at GLOBE RUN FOR HOME 2010 - Converge at Makati City's Ayala Triangle Garden to join one of the biggest urban runs of the year.

Register personally at these Globe Stores: (as of this writing the online registration is undergoing server maintenance and will be up hopefully tomorrow at 10AM)

• Trinoma M1 Unit 1034 Trinoma Mall, EDSA, Quezon City

• Greenhills Hub G/F Greenhills Connecticut Carpark 1 Bldg., Ortigas Avenue, San Juan

• Glorietta Globe Store GF Glorietta 3, Ayala Center, Makati City (near Music One)

• SM Megamall Globe Store 4F Cyberzone Area, SM Megamall Bldg. B Ortigas Center, Pasig City

• Alabang Town Center 3/F New Wing ATC Alabang, Muntinlupa City

• SM Mall of Asia Unit 202 2nd floor North Parking Bldg. SM Mall of Asia Pasay City

• Market Market Unit 444 & 445 4/F Market Market, Lot C, Bonifacio Global City, Taguig, Metro Manila

Rojo's Shoes

"You have never really lived until you've done something for somebody who can never repay you."

I organized a running club in our office due to the incessant prodding of one of my coworkers late last year. The group started growing and by January we have already decided to join a race scheduled for the month of February. Everyone was excited. Some even bought new shoes, some just planned to use the shoes they used to train on race day. I got several commitments to join until one day I received an email from one of my office mates, Rogelio Jose whom we fondly call Rojo, and he told me that he will not be joining anymore because he has given away his one and only pair of running shoes to someone who needs it more than he do. He gave it to an Ondoy victim who had just been using a mangled pair of flip flops since their house and all their properties were submerged in floodwater.

I was sad that he would not be able to join us but I was overwhelmed because of what he had to do. I knew he really wanted to join us but he made the sacrifice so that someones feet can rest comfortably in the cushion of a blue Diadora shoes. To rest comfortably might be an understatement even as it could have felt like utter heaven to the homeless Ondoy victim when he finally slid his feet inside and tied the shoelaces up.

Here is the picture of the shoes taken from the Diadora website (I was not able to ask a picture of the real shoes):

His story might seem so simple, forgettable, scant even but the simplicity of the story and my friends' noble reason to give up something for someones happiness is truly an inspiring story to tell. I was moved and shed a tear when I got home. It was such an altruistic proof of love, such a selfless act. His story made me realize that happiness can be spread and some little acts of goodwill could be a precursor to such. Life is after all giving and sharing.

Truly, the smallest good deed is worth a thousand grand intentions. Rojo made me so proud to know someone like him. Me and the rest of those who were able to join the race talked about what Rojo did and we all had smiles at the starting line and the finish line especially when we each got our own medals.

We knew Rojo was there running with us in thought and that put big smiles on our faces. On the other hand, the recipient of the shoe maybe jumping up and down, screaming out loud, unable to stop thanking the donor of his shoes.

Cheers to more running miles for that blue and white shoes!

In 9 Days...

In 9 days I will be...

running again! Oh yes, you read it right. I blogged about my training for the Century Tuna Superbods Run 2010 and entered it in a blog contest and I won. LOL! I am just on a winning streak lately. I was actually expecting to win because I got more than a hundred comments for that blog entry alone and I have inspired some to join too. It's a good feeling when you know that you are influencing other people to choose a healthier lifestyle. I will only be running the 5K route as I just recently joined the Condura Run 2010 and I had delayed onset of muscle soreness after the race. I will be writing an article about DOMS in the next few days. My calves were sore and I had a hard time walking. It was pure pain. I just hope I won't be experiencing that same situation after the race on the 21st.

I am going to run everyday starting tomorrow until Thursday to clinch my final preparations. I am just so excited.

Here's a map of the 5K race:

Menstrual Cycle and Training

This article I read from Run The Planet Website and I thought it would be cool to share this to my female readers...

With all the changes in hormone levels that occur during your menstrual cycle, you'd expect speed workouts to suffer during your period, right? Wrong. Surprisingly, near the end of your period, your body is actually geared to pegging track workouts and tempo runs. However, your long, slow runs will suffer. Read on to learn how your training and racing is affected by your menstrual cycle.

Energy Level Fluctuation

Your menstrual cycle is composed of three phases. The first phase, generally days one through thirteen (the first three to seven days being menstruation), is called the follicular phase and is marked by relatively low levels of estrogen, except for a spike near day fourteen. The next phase, called ovulation begins on day fourteen. The remainder of the cycle, days fifteen through 28 of the average 28-day cycle, is called the luteal phase and is characterized by moderately high and stable levels of estrogen. Estrogen levels are important because estrogen is the key hormone affecting not only your cycle, but also the type of fuel available for your working muscles. Studies have shown that low levels (in the follicular phase) favor the breakdown of quick energy stores (muscle glycogen) whereas high levels (in the luteal phase) favor fat-burning, lower lactic acid levels and glycogen sparing.

How does this relate to training?

Say you've planned your track workouts for every Wednesday. You go to the track during your follicular phase (low estrogen) and hit all your repeats right on. You leave the track with confidence and excitement. A few weeks later, you go to the track but you're now in the luteal phase (high estrogen). You feel sluggish, tired and lethargic. You feel like you have a totally different body. You leave the track doubting your abilities and your training program, despite the fact that your long runs have been successful. Don't feel discouraged, though. It's not for lack of training that you're performing this way, it's the way your body is fueling your workouts. In the follicular phase you benefit from a quick breakdown of carbohydrates for speed and efficiency. Your body is primed for providing quick energy for fast running In the luteal phase, however, your body is in the fat-breakdown mode – fueling your workout primarily through increased utilization of fat. Since fat is a source of slower, more sustained energy than carbohydrates, your intensity may suffer during the luteal phase. Basically you're trying to run high-octane workouts on low-octane fuel. In other words, during the luteal phase your long, slow runs will feel easier and require less recovery time because your body will take advantage of increased fat breakdown. In the follicular phase your tempo runs and interval training will feel easier because you'll be accessing quick energy through carbohydrates. Of course, this doesn't mean you shouldn't do long-distance workouts in the follicular phase or tempo workouts in the luteal phase. Just keep in mind that faster running may feel harder in the luteal phase, while slower running may feel more difficult in the follicular phase. With this new understanding of your menstrual cycle and the fueling mechanisms that change from phase to phase, don't view your cycle as a training disadvantage but rather a training secret. Use what nature gave you as your ergogenic aid and have confidence in your training. Sorry, men, but maybe estrogen is the wonder hormone after all!

Run The Planet thanks Peak Running Performance for the permission to reprint the article "The Menstrual Cycle and Your Performance" by Stacy Sims, M.S. Copyright © 1999 Peak Running Performance. All rights reserved. Illustration © 2005 by Run The Planet.

I run in our neighborhood around 6PM with Jonah today and we had a good workout. We were just forgetful enough to bring some hydration and money so we had to go back home earlier than expected. Oh yeah, talking about running and understanding one's cycle, I have my period now. I feel sluggish but as soon as I started running, it felt really good and I felt like I have so much energy to spare. I just need to bring my water bottle tomorrow so I won't abort the run too quickly.

The Book Run 2010

I am still thinking if I will join this... :-) It probably depends on the outcome of my Condura Run.

The Yes Pinoy Foundation and National Bookstore presents The Book Run 2010. This is in line with the projects of YesPinoy Foundation by Dingdong Dantes. YesPinoy is a foundation that provides educational scholarships to young people. You may also donate books to get a discounted registration fee.

What: The Book Run 2010 (presented by NBS and YesPinoy Foundation)

Where: The Fort

When: January 31, 2010

Race Categories: (3K / 5K / 10K) - Medals will be given to all 10K finishers

Registration fee is Php450 per person for all race categories.If you donate books for Grade School and High School level readers, the registration fee will only be Php400 per person. The fee includes the race bib, RFID tag, route map and singlet.

You may register at 3rd Level ROX at BHS from 12nn-8pm daily from Jan 15-29, 2010 or you may register online through YESPINOY.

CONTEST: Do You Want A Belle de Jour Planner?

Happy New Year everyone! To kickoff the year, I am holding a giveaway in exchange for your comments (too blunt eh). :-) Hmmmmm, I decided to do this because I won for myself another Belle de Jour planner courtesy of Spot.Ph. I already have bought this very same planner and have started using it for a couple of days already. So far, I love the savings tracker, travel plans page and of course the coupons among others.

Here are the details for this contest:

1. This contest is open to all Philippine residents and readers of my blog. You do not have to necessarily be a follower to join. You get 2 extra entries if you are a follower.

2. Click this LINK and leave a COMMENT. Just comment about giving me more encouragement and push to continue with my training or anything you wanted to share with me about keeping fit and maintaining an active lifestyle. If you are joining the Century Tuna Superbods Run, you can leave a comment as well. Who knows we can be running buddies in the future?

3. On January 30, I will be randomly choosing the winner and will be sending the planner to your doorsteps through a courier. You might lag behind planning if you win this but hey better late than never...

4. You may leave as many comments as you like HERE and every comment will be considered as one entry to my little giveaway.

5. Please do not forget to leave your name and email address so I can contact you in case you will be the winner.

NOTE: Please feel free to repost this contest details. If you do, you get 2 additional entries.

It's as easy as that...what are you waiting for? Show me some love now! :-)

This Morning's Run: A PhotoBlog Entry

We started our morning run here. This is near the ever famous Santuario de San Antonio Parish in McKinley Road. The dawn is still breaking and we had cool morning weather.

After taking a picture of the marker, we were set to run the road and break up some sweat.

Until we had to stop because I felt a little cramping. For picture's sake I had to smile. LOL!

This picture was taken near the intersection of McKinley and Fort Bonifacio. See how the tall trees transitioned to tall buildings. It's almost like coming out of a jungle into a city.

Walking back to the road near the American Cemetery. We retraced the Timex Run route.

This was taken outside the cemetery. The cleanest and most organized one I have ever seen in the country.

The white crosses lined up. It felt eerie but it was a sight to behold. The Manila American Cemetery and Memorial in the Philippines occupies 152 acres on a prominent plateau, visible at a distance from the east, south and west. It contains the largest number of graves of our military dead of World War II, a total of 17,202, most of whom lost their lives in operations in New Guinea and the Philippines. The headstones are aligned in 11 plots forming a generally circular pattern, set among masses of a wide variety of tropical trees and shrubbery.

The cemetery is open daily to the public from 9 a.m. to 5 p.m. except December 25 and January 1. It is open on host country holidays. When the cemetery is open to the public, a staff member is on duty in the Visitor Building to answer questions and escort relatives to grave and memorial sites.

I have not a single idea what I was doing here when Uncle Don snapped the shutter. I think I was admiring the view or I was just in plain sullen mood. Whatever! I think this is a pretty picture.

And yes, the favorite pose lately...

I may not be able to run anymore tomorrow, well at least outdoors. I will make it a point to squeeze some gym time though. Gotta make sure the lazy ass is moving before the fasting I'm about to join in a couple of days.

First Run for 2010

I slept early last night after finishing half a bottle of white wine. LOL! I am not starting to be an alcoholic early this year, I just liked how the wine tasted. So I dozed off about 7PM and woke up again around 2AM because of an instant message that popped on my screen (yes, I sleep with my laptop beside me), I responded but I was a few minutes too late so I went back to sleep. I woke up at around 5AM and I asked Uncle Don to run with me. He agreed and so for today I have a running buddy. This will be my first run for the year. I guess it's about time to lose the holiday pounds.

We walked from our house to the Mall of Asia with a bottle of water and a blueberry granola bar each. It was a long and leisurely walk and was unbelievably dark and cold outside today. Good thing I brought my camera with me, I was able to capture some shots.



We run the whole stretch of MOA San Miguel by the Bay twice and we pretty much had some good sweat rolling down our faces and back. There were lots of people running too and some were with their families or dogs, some were having breakfast by the bay even. I had to weave through the crowd while I run. We then decided to shift course and run the area where vehicles pass so it's a little less crowded. Since it was Sunday, cars were few as well so it was a much better place. We were able to take some pictures too. It's another run turned to a photoshoot. We run about 6K and walked about 2K all in all. Not too bad I think.


I will be running again tomorrow as I prepare for the scheduled races I am joining this year. I am looking at registering for the PSE Bull Run but I don't think I still can make it for the registration. I will try though and go to Philippine Stock Exchange Ayala tomorrow and see if I can still join. If at all I could then race will be on the 17th. I still have enough time to prepare. If not, then I will continue to train for Condura Run 2010. I will be running with a few of the people from work (Uncle Don, Marko, Kristine, Andy, Rojo, China, Tyke, Brian among others). I am so excited now... I need all the endorphins I could get!

Running Tips That Work

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.

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).

Run KT Run

I run after work this morning with a friend and he taught me a few things and hopefully I'd remember all of them from form, to breathing to stride to dang it I forgot the rest. LOL! Anyway, we run the vicinity of Mall of Asia for maybe 30 minutes. I don't wear watch, he didn't either and nobody cared to check the time on our phones. It maybe was 2K at least, just enough to make me break out a sweat. I need to practice more and of course I need to run more. Hopefully, I will keep on and not give up too easily.

I didn't eat much at work last night except for a granola bar which I shared with 2 of my techs and then had zen tea with honey to sweeten it a bit for the rest of the shift.



The other granola bar I ate after the run and I gave my friend a Clif Bar (forgot what it was but I think it was the Oatmeal Raisin Walnut). We had breakfast at home. I made lemon spinach couscous and corned beef with sliced mushrooms.


Sure, it wasn't a blah day today. It was better than I expected it to be. Looking forward to LSD's soon.

For non-runners who follow my blog here's what Wiki has to say about LSD:

Long slow distance (often called LSD) is a phrase commonly used to describe both a training method for running or cycling, and a way of running for non-competitive runners, particularly those preparing to finish their first marathon. Long slow distance running was promoted as a training method by Joe Henderson in 1969.[1] Henderson saw his approach as providing an alternative to the dominant school of training for distance running which he called “PTA school of running-- the pain, torture, and agony” approach. He documented the success of six competitive runners who followed in one form or another an LSD training regime, sometimes combining a few more strenuous workouts with the regular long slow distance running with weekly mileages ranging from 50-60 to 120-150 miles per week, with marathon personal bests between 2:14 and 2:50 hours. In addition, there are ultra-marathoners who use a similar method for training.

Long Slow Distance is exactly what it sounds like. A typical 5k runner might consider 8 to 10 miles LSD, while a marathoner might run 20 or more miles. LSD runs are typically done at an easy pace, 1-3 minutes per mile slower than a runner's 10k pace. The objective of these runs is to build blood volume and to increase muscle strength, endurance, and aerobic fitness. One method is to run at your maximum aerobic heart rate which can be calculated by subtracting your age from 180 and making minor adjustments according to age and training.

However, Henderson’s book was not only directed at competitive runners, but also at runners who wanted to have fun running. He writes, “LSD isn't just a training method. It's a whole way of looking at the sport. Those who employ it are saying running is fun -- all running, not just the competitive part which yields rewards.”

SIX Reasons to Start Running

by Amy Van Deusen; edited by KTP...

Though running may not cure everything, it's been linked to all sorts of health benefits, emotional perks, and even disease prevention.

Here are six reasons to hop on the treadmill during your next lunch break or when you are tempted to give in to your couch potato calling or to explore the world outside and enjoy the fresh air and the view.

1. It's so easy
True, some high-tech gear will make your run more fun, but really, all you need is a good pair of shoes, and a supportive sports bra. It couldn't be simpler.

And everyone knows how to run (you bet). You may not have perfect form yet, but you already know how to place one foot in front of the other and settle into a comfortable pace (maybe not to the extent of huffing and puffing in the first few days especially when you aren't at all that active).

No new skills to master, no equipment to buy--just get out there and run. If you've never laced up before, be sure to check out the run/walk plan to injury-proof your transition into running.

2. Yet so hard
No other exercise matches running for its ability to soak that sports bra. The stair-stepper, bike, and other gym staples work you hard, but running blasts the most calories: In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a "hard" exertion level) torched an average of 705-865 calories in an hour. The stair-stepper (637-746), rower (606-739), cross-country ski machine (595-678) and stationary bike (498-604) were all lower in overall caloric burn.

Running also gives your ticker (that's your heart) a world-class workout. When your legs hit their stride they squeeze blood toward your heart, which in turn forces it to pump the blood right back. The faster you run, the harder your heart works and the stronger it gets.

3. Your knees will thank you
Contrary to what your mom says, running doesn't wreck your joints. Osteoarthritis (the most common type of arthritis), occurs when joint-cushioning cartilage starts to break down. The biggest osteoarthritis risk factor besides age? Body weight. A National Health and Nutrition Examination Survey found that obese women had nearly four times the risk of knee osteoarthritis than non-obese women; for men, it was five times the risk. Runners are much more likely to be at a normal weight than members of the sedentary population, significantly decreasing their risk of osteoarthritis.

It goes further than just the benefits of weight loss, too. Running bolsters your cartilage by increasing oxygen flow and flushing out toxins, and by strengthening the ligaments around your joints. Hitting the trail also gives your bones a boost, helping to prevent osteoporosis.

Though it's important to treat all running injuries and to replace your shoes often, in the end, running will build your joints up, not tear them down.

4. You'll stress less
Runners can provide tons of anecdotes about the stress-busting powers of their regular jog. "Nothing beats that feeling when you settle into a strong stride with a powerful rhythm," says Brooke Stevens, a four-time NYC marathoner, "The tension in my neck, back, and shoulders starts to loosen up, and I can think more clearly too."

Many women swear they work out all of their problems on the road, and there's research on exercise to back them up. The University of Georgia Department of Exercise induced anxiety (no worries, it was with caffeine pills) on subjects and then tested their physiological and mood symptoms after either resting for an hour or exercising for that hour. The exercise (in this case, on a stationary bike), was three times more effective at reducing anxiety.

Running is even used by mental health experts to help treat clinical depression and other psychological disorders such as drug and alcohol addiction.

5. It can prevent disease
Most experts agree that regular exercise reduces the risk of many kinds of cancer, including some of the scariest: colon, breast, endometrial, and lung. One recent study in the British Journal of Cancer calculated that the "most active" (e.g. walked briskly 5-6 hours/week) people were 24 percent less likely to develop colon cancer than the "least active" people (e.g. 30 minutes of walking/week). In a study by the National Cancer Institute, women of a normal weight who reported the highest levels of "vigorous activity" (running, tennis, aerobics) had about a 30 percent lower risk of breast cancer when compared with women who did no vigorous activity. Becoming a regular runner may help you cancer-proof your life.

Joggers also have a leg up against heart disease, stroke, and diabetes, and running has been shown to lower blood pressure, raise good cholesterol, and boost immunity to colds and other viruses.

Your time on the treadmill can even prevent vision loss, it seems. Two studies from the U.S. Department of Energy’s Lawrence Berkeley National Laboratory have found that running reduced the risk of age-related macular degeneration and cataracts.

6. You'll probably live longer
In perhaps the most surprising study done on the health benefits of running, a team at the Stanford University School of Medicine studied 538 runners and 423 healthy non-runners from 1984 until 2005. All of the subjects were over 50 and were asked to take a disability questionnaire each year measuring simple tasks like cutting meat, shampooing hair, and opening a milk carton.

Every year, the disability levels were significantly lower in the group of runners than in the non-runners, and they became more different as both groups aged.

Even more interesting (though admittedly morbid)? At the end of the study, 85% of the runners were still alive, while only 66% of the non-runners were.

Based on the info gathered during the 21 years, the researchers concluded that regular exercise could reduce both disability and risk of death by increasing cardio fitness and bone mass, lowering inflammation, improving response to vaccination, and improving thinking, learning, and memory functions.

Do you wanna start running now like I did?

Today Was Blah But Better Than Staying In Bed All Day

Today was blah. Yes, you read it right. Uneventful. Nothing much has been done. And now as I am writing this little blog post, the jackhammer is out in the street doing its thing so plain and simple, it's keeping me awake more than my toothache is. The painkiller worked wonders for me and now I am seriously wishing that an earplug will drop on my lap. Le sigh!

Well, I woke up around 330AM and got out of bed around 530AM. I didn't know I spent two long hours in bed blogwalking early. What do you know I am following tons of blogs. I wasn't feeling hungry so I just hydrated with about 500mL H20, and headed out (bad decision I think). I ran my friendly neighborhood street and did a few rounds around the Cash and Carry parking lot. I did pretty well considering that I am still enduring this dang toothache.

Anyway, I made me some breakfast after the cold morning run.
I mixed the following for a very filling cereal:

• 1/2 cup Health Valley Organic Amaranth Flakes
• 1/2 cup Health Valley Organic Golden Flax Cereal
• 1/2 cup West Soy Organic Soy Milk
• 1 banana, sliced

I am going to run again tomorrow outside my office and then squeeze in a few cross training or maybe an hour of spinning class before I go home. Let's see if tomorrow is another blah day.