Bontol Tops Nursing November 2009 Board Exam

CONGRATULATIONS !!!

CLARIE MORALES BONTOL

1st Place 

Nursing Board Exams

November 2009

We knew you could do it Ging !!!

We are so PROUD of you.

From: Bontol Family

Is my Timex watch enough? My Garmin/ Polar/ Suunto Review

I am an Ironman Timex watch fan. I wear it when I swim in the beach or in the pool. I wear it when I go on diving trips and when I am not at work. These watches are so durable I wish mine would break so I can a buy new one. 

When I run, I use it together with my Nike+ sportband to record training duration and sometimes split times. After about 6 months of joining races, I decided that I was ready for the Milo 21K Cebu eliminations last 2008. A few weeks before the event, I bought my Suunto T3 to help me achieve my goal. It came with a heart rate monitor to take note of training zones I did not know how to use. The T3 guide explained on training using heart rate zones to improve performance. I read it but can't seem to train using it. So I used my Suunto T3 hear rate monitor during the race same as my Timex Ironman watch except with with a heart rate reading at the center. I reminded myself that I must not go beyond a heart rate of 190 bpm to be able to complete the 21K. Since then, I use my Suunto during races only. One year passed and I decided that I wanted to improve my speed/ pace so I ordered a footpod for my Suunto. I can now take note of my pace and distance together with my heart rate when using it. After awhile, the hear rate belt across my chest no longer felt as comfortable as before so I ditched it during races and only use my footpod instead. I now record and monitor my pace during runs and plan split times for long distance races. My Suunto T3 has been with me for more than 2 years now and has never let me down. Friends (running addicts like me) say I should get a Garmin or Polar Wrist top computer instead to make use of GPS technology but I declined.

(Suunto T3)

(Polar RS400)

(Garmin 305)

(Timex Ironman)

Running nowadays have been a fad among simple and the not so simple people. Some prefer to run by heart and let their feet guide them while some prefer to be technical runners. But when do we really need Wrist top computers? Do we need Function or Form? You decide.

(Click to enlarge)

If your training needs heart rate zones, pace and distance measurements then you need any of these wrist top computers. If you run with friends for fun, your Timex watch will suffice.

The 25 Golden Rules of Running

You learned the golden rule back in grade school: Do unto others as you would have others do unto you. But runners, being gluttons for instruction, need more than just one rule. Here, then, are 25 of the most universally accepted rules of running.

In most cases, these rules started out as a lightbulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom. Along with each of the rules we present, however, we list the exception. Why? Because, as you also learned in grade school, there's an exception to every rule.

The Specificity Rule

The most effective training mimics the event for which you're training.

This is the cardinal rule of training for any activity. If you want to run a 10-K at seven-minute-per-mile pace, you need to do some running at that pace. "Runners are best served by running at goal pace and in the expected environment of that race," says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee.

The Exception: It's impractical to wholly mimic a race--particularly longer distances--in training because it would require extended recovery. So, when doing race-specific training, keep the total distance covered shorter than the goal race, or run at your race pace in shorter segments with rest breaks (interval training).

The 10-Percent Rule

Increase weekly training mileage by no more than 10 percent per week.

Joe Henderson, the first editor of Runner's World, and Joan Ullyot, M.D., author of three women's running books, first popularized the 10-percent prescription in the 1980s. "I noticed that runners who increased their training load too quickly were incurring injuries," says Dr. Ullyot.

The Exception: If you're starting at single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you're close to your normal training load.

The 2-Hour Rule

Wait for about two hours after a meal before running.

"For most people, two hours is enough time for food to empty from the stomach, especially if it's high in carbohydrate," says Colorado sports dietitian and marathoner Cindy Dallow, Ph.D. "If you don't wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting."

The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that's high in protein and fat.

The 10-Minute Rule

Start every run with 10 minutes of walking and slow running, and do the same to cool down.

"A warmup prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature," says Jerry Napp, a Tampa Bay running coach. "The cooldown may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting."

The Exception: It takes less than 10 minutes to rev up on warm days.

The 2-Day Rule

If something hurts for two straight days while running, take two days off.

Two straight days of pain may signal the beginning of an injury. "Even taking five days of complete rest from running will have little impact on your fitness level," says Troy Smurawa, M.D., team physician for USA Triathlon.

The Exception: If something hurts for two weeks, even if you've taken your rest days, see a doctor.

The Familiar-Food Rule

Don't eat or drink anything new before or during a race or hard workout.

Stick to what works for you. "Your gastrointestinal tract becomes accustomed to a certain mix of nutrients," says Dallow. "You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added."

The Exception: If you're about to bonk, eating something new is probably better than eating nothing at all.

The Race-Recovery Rule

For each mile that you race, allow one day of recovery before returning to hard training or racing.

That means no speed workouts or racing for six days after a 10-K or 26 days after a marathon. The rule's originator was the late Jack Foster, the masters marathon world record holder (2:11:18) from 1974 to 1990. Foster wrote in his book, Tale of the Ancient Marathoner, "My method is roughly to have a day off racing for every mile I raced."

The Exception: If your race effort wasn't all-out, taking fewer recovery days is okay.

The Heads-Beats-Tails Rule

A headwind always slows you down more than a tailwind speeds you up.

So expect to run slower on windy days. "I disregard the watch on really windy days because headwinds cost me 15 to 25 seconds a mile, and I only get a portion of that back after I turn around," says Monte Wells, a longtime runner in Amarillo, Texas, America's windiest city. "The key is to monitor your effort, not your pace. Start against the wind, so it's at your back in the second half."

The Exception: On point-to-point runs with the wind at your back, you'll fly along faster than usual.

The Conversation Rule

You should be able to talk in complete sentences while running.

A recent study found that runners whose heart and breathing rates were within their target aerobic zones could comfortably recite the Pledge of Allegiance. Those who couldn't were running faster than optimal.

The Exception: Talking should not be easy during hard runs, speedwork, or races.

The 20-Mile Rule

Build up to and run at least one 20-miler before a marathon.

"Long runs simulate the marathon, which requires lots of time on your feet," says Gina Simmering-Lanterman, director and marathon coach of the Denver Fit training program. "And knowing that you can run 20 miles helps you wrap your head around running 26.2."

The Exception: Some coaches believe experienced marathoners can get by with a longest run of 16 to 18 miles, while other coaches suggest runs up to 24 miles.

The Carbs Rule

For a few days before a long race, emphasize carbohydrates in your diet.

"Carbo-loading" became the marathoner's mantra after Scandinavian studies in 1967 suggested cramming down carbs following a period of carb depletion produced super-charged athletes. Experts now say simply emphasizing carbs a few days before a race over two hours works just as well.

The Exception: There's a word for carbo-loading during regular training or before a short race: gluttony.

The Seven-Year Rule

Runners improve for about seven years.

Mike Tymn noticed this in the early 1980s and wrote about it in his National Masters News column. "My seven-year adaptation theory was based on the fact that so many runners I talked to ran their best times an average of seven years after they started," he recalls.

The Exception: Low-mileage runners can stretch the seven years to well over a decade before plateauing. 

The Left-Side-Of-The-Road Rule

To keep safe, run facing traffic.

"While running, it's better to watch the traffic than to have it come up from behind you," says Adam Cuevas, a marathoner and chief of the Enforcement Services Division of the California Highway Patrol. It's the law in California and many other states to run on the left side unless you're on the sidewalk.

The Exception: The right side of the road is safer when running into leftward blind curves where there's a narrow shoulder. The right side can also be safer if there's construction on the left side.

The Up-Beats-Down Rule

Running uphill slows you down more than running downhill speeds you up.

So, you can expect hilly runs to be slower than flat runs. "You don't get all of the energy that you expend going uphill back when you run downhill," explains Nimbus Couzin, Ph.D., a marathon-running physics instructor at Indiana University Southeast. "That's because when your feet strike the ground on a descent, a lot of energy is lost."

The Exception: When you run point-to-point with a net elevation drop, your average pace should be faster than on a flat course.

The Sleep Rule

Sleep one extra minute per night for each mile per week that you train.

So if you run 30 miles a week, sleep an extra half hour each night. "Sleep deprivation has a negative impact on training," says David Claman, M.D., director of the University of California-San Francisco Sleep Disorders Center. "The average person needs seven and a half to eight hours of sleep, so increase that amount when you're training."

The Exception: The extra sleep may not be necessary for some high-energy folks.

The Refueling Rule

Consume a combination carbohydrate-protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run.

"You need an infusion of carbs to replace depleted muscle glycogen, plus some protein to repair and build muscle," says Nancy Clark, R.D., author of Food Guide for Marathoners. "Ideally, the carb-protein ratio should be 4-to-1. Some examples would be 150 to 300 calories of low-fat chocolate milk, a recovery-sports drink, flavored yogurt, or a bagel and peanut butter."

The Exception: Immediate refueling is less important if you aren't running hard again within 24 hours.

The Don't-Just-Run Rule

Runners who only run are prone to injury.

"Cross-training and weight training will make you a stronger and healthier runner," says TriEndurance.com multisport coach Kris Swarthout. "Low- and nonimpact sports like biking and swimming will help build supporting muscles used in running, while also giving your primary running muscles a rest."

The Exception: The surest way to run better is to run. So if your time is limited, devote most of it to running. 

The Even-Pace Rule

The best way to race to a personal best is to maintain an even pace from start to finish.

Most of the 10,000-meter and marathon world records set in the last decade have featured almost metronome-like pacing. "If you run too fast early in the race, you almost always pay for it later," warns Jon Sinclair, the U.S. 12-K record holder and now an online coach (anaerobic.net).

The Exception: This doesn't apply on hilly courses or on windy days, when the objective is to run an even effort.

The New-Shoes Rule

Replace running shoes once they've covered 400 to 500 miles.

"But even before they have that much wear," says Warren Greene, Runner's World gear editor, "buy a new pair and rotate them for a while. Don't wait until your only pair is trashed." Consider shoes trashed when the spring is gone.

The Exception: A shoe's wear rate can vary, depending on the type of shoe, your weight, your footstrike pattern, and the surfaces you run on.

The Hard/Easy Rule

Take at least one easy day after every hard day of training.

"Easy" means a short, slow run, a cross-training day, or no exercise at all. "Hard" means a long run, tempo run, or speed workout. "Give your body the rest it needs to be effective for the next hard run," says Todd Williams, a two-time U.S. Olympian and online coach at pushthepace.com. Apply the hard/easy rule to your monthly and yearly training cycles by treating yourself to one easy week each month, and one easy month each year.

The Exception: After the most exhausting long runs and speed workouts, especially if you're 40 or older, wait for two or even three days before your next tough one.

The 10-Degree Rule

Dress for runs as if it's 10 degrees warmer than the thermometer actually reads.

To put it another way, dress for how warm you'll feel at mid-run--not the first mile, when your body is still heating up. This means choosing the right apparel. (See the "Dress for Success" table) "On cold days, the new soft-shell tops and tights are light, warm, and breathable," says Emily Walzer, fabrics editor for Sporting Goods Business Magazine. "On warm days, wear a lightweight performance fabric next to your skin, which will disperse sweat through evaporation." 

Exception: There's a limit to how many clothes you can take off without getting arrested, so if it's in the 70s or warmer, wear minimal lightweight, light-colored apparel.
 

Dress for Success
 

Here’s a cheat sheet to help you dress appropriately for your runs, no matter what the thermometer says. This chart factors in the 10-Degree Rule but doesn’t account for a significant windchill. On very windy days, you may need to dress warmer.
 

TEMP

(degrees)                   BASIC APPAREL
above 70    Lightweight/light-colored singlet and shorts
60 to 69     Tank top or singlet and shorts
50 to 59     T-shirt and shorts
40 to 49     Long-sleeve shirt and tights or shorts
30 to 39     Long-sleeve shirt and tights
20 to 29     Two upper-body layers and one lower-body layer
10 to 19     Two upper-body layers and one lower-body layer
0 to 9        Two/three upper-body layers, one/two lower-body layers
below 0     Three upper-body layers, two lower-body layers

The Speedwork-Pace Rule

The most effective pace for VO2-max interval training is about 20 seconds faster per mile than your 5-K race pace.

The best way to increase your aerobic capacity and long-distance speed is through VO2-max interval training. A pioneer of VO2-max training is Jack Daniels, Ph.D., coach at the Center for High Altitude Training in Flagstaff, Arizona. "By stressing your aerobic system," he says, "this pace optimizes the volume of blood that's pumped and the amount of oxygen that your muscle fibers can use."

The Exception: The exact pace is closer to 10 seconds faster per mile than 5-K race pace for fast runners, and 30 seconds faster per mile for slower runners.

The Tempo-Pace Rule

Lactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for one hour.

This pace is about 20 seconds slower per mile than your 10-K race pace, or 30 seconds slower per mile than 5-K race pace. "The key benefit of this pace is that it's fast enough to improve your threshold for hard endurance running, yet slow enough that you don't overload your muscles," says Daniels. The ideal duration of a tempo run is 20 to 25 minutes.

The Exception: The exact pace is less than 20 seconds slower per mile than 10-K race pace for faster runners and slightly more than 30 seconds slower per mile than 10-K race pace for slower runners.

The Long-Run-Pace Rule

Do your longest training runs at least three minutes per mile slower than your
5-K race pace.

"You really can't go too slow on long runs," says RW "Starting Line" columnist Jeff Galloway, "because there are no drawbacks to running them slowly. Running them too fast, however, can compromise your recovery time and raise your injury risk."

The Exception: Galloway says you should run even slower on hot days.

The Finishing-Time Rule

The longer the race, the slower your pace.

How much slower? Jack Daniels and J.R. Gilbert spent years compiling a table (see "Predict Your Performance") that shows how much you should expect to slow down from one race distance to the next. "We did some curve-fitting to come up with a formula that generates a pseudo-VO2-max for each race time," says Daniels. They sweated the math; now you just need to sweat the race.

The Exception: Terrain, weather, or how you feel on race day could all throw off the table's accuracy.

Predict Your Performance

Want to know how fast you should be able to run a marathon without actually running one? Look for your most recent race time in one of the columns on the left, then follow it across to your predicted marathon finish time. The chart is based on the best times from runners of various ability levels.

1-MILE    5-K    10-K    HALF-MARATHON    MARATHON
4:20    15:00    31:08    1:08:40    2:23:47
4:38    16:00    33:12    1:13:19    2:33:25
4:56    17:00    35:17    1:17:58    2:43:01
5:14    18:00    37:21    1:22:38    2:52:34
5:33    19:00    39:26    1:27:19    3:02:06
5:51    20:00    41:31    1:31:59    3:11:35
6:09    21:00    43:36    1:36:36    3:21:00
6:28    22:00    45:41    1:41:18    3:30:23
6:46    23:00    47:46    1:45:57    3:39:42
7:05    24:00    49:51    1:50:34    3:48:57
7:24    25:00    51:56    1:55:11    3:58:08
7:42    26:00    54:00    1:59:46    4:07:16
8:01    27:00    56:04    2:04:20    4:16:19
8:19    28:00    58:08    2:08:53    4:25:19
8:37    29:00    1:00:12    2:13:24    4:34:14
8:56    30:00    1:02:15    2:17:53    4:43:06

Source: "Oxygen Power: Performance Tables for Distance Runners," by Jack Daniels and J.R. Gilbert.

By Bob Cooper from the September 2005 issue of Runner's World

Cebu's Running Doctors

These Doctors do more than just heal the sick. 

These doctors are one of 

CEBU'S ROLE MODELS.

Dr. Raymund Reel Bontol

"a.k.a. REEL RUNNER"

Marathoner

Dr. John Clifford Aranas

Finisher: Great Wall of China Adventure Marathon

Dr. Harem Dieparine
TOP Finisher to all Cebu Races - Doctors Category

Dr. Yong Larrazabal

TOP Finisher to all Cebu Races - Doctors Category
International Marathoner

Dr. Alex Junia
International Marathoner

Dr. Dennis Entera
Marathoner

Dr. Benj Balaoro
(10K) 50m:22s - Red Cross Humanity Race
(21K) 2h:22m:16s - 1st CCM

Dr. Cecille Milan
(21K) 2h:40m - 1st CCM
(10K) 62m - Red Cross Humanity Race

Dr. Ray Marco Alivio
(10K) 63m
(21K) 2h:25m - 1st CCM

Dr. Rosan Trani

International Marathoner

Dr. Humility Igana

(10K) 61m - 2nd Kasadya Run

(21K) 2h:35m - 1st CCM

Dr. Glen Cang
TOP Finisher to all Cebu Races - Doctors Category
Marathoner

Dr. Eleanor Casquejo
Half-Marathoner

Dr. Renald Ramiro
(21K) 2h:12m:56s - 1st Sinulog Half-Marathon 2008
(10K) 54m:05s - Cebu Doctors' University Run 2009

NO PICTURE AVAILABLE

Dr. Albert Santos

International Marathoner

Dr. Vic Verallo

International Marathoner

TO ALL CEBUANO DOCTOR'S: PLEASE EMAIL ME YOUR PR AND PHOTO AT 

reelraymund@gmail.com 

TO BE ACKNOWLEDGED. THANKS

PLEASE JOIN OUR CLUB !!!

2nd ROTARY RUN Registration opens on Jan.25, 2010

2nd ROTARY RUN 

February 21, 2010

REGISTRATION Opens on Jan.25, 2010

 

The Best WARM-UP and COOL DOWN Exercises

I have been a gym addict since High School. I've followed many programs for weight gaining and some for weight reduction. This time, my program focus more on the over all body conditioning and core training to help me improve my running form and start a triathlon training program.

I used to warm up with static stretches before each session and end with the same routine. I must admit they have become boring and my body had adapted to the routine. I tried using the treadmill to warm-up but easily got bored. Then a consultant taught me the MedBall Core Exercises (Click on the link to see the video).

MedBall Core Exercises are done using a Medicine Ball for 3 sets with no rest in between exercises and brief rests in between sets. Halfway through the first set REEL RUNNER is already sweating buckets. A series of 10 different exercises performed in a closed area (preferably inside a gym with a mat) using a medicine ball (weight: enough to complete the entire routine), it starts with explosive exercises using the arms with focus on keeping the trunk stable and firm. Done one after another, these exercises should be performed with proper form to prevent injuries. After this routine, I proceed with static stretches then start my progressive resistance training program (PRT).

At the end of my gym session, I do plank exercises instead of my usual AB exercises to target the entire trunk / core muscles. As explained by Coach Jim Saret (Coach to Elite Filipino Athletes), core exercises should be part of any fitness exercise program. Instead of just hitting the anterior AB muscles, these CORE exercises target the trunk including the lateral oblique and back muscles. I like these exercises better because they do not strain your neck or lower back and are done in less time than AB exercises hitting all the important core muscles at the same time.

Plank Exercises. These core exercises are called as such because the goal is to maintain the plank position for a certain time while keeping your abs/ tummy tucked in. These exercises put less strain in your neck when performed correctly and are suitable for all fitness levels (from Beginners to Advanced). Variations may be done with every position to continuously strain or target your core muscles.

(Plank)

(Side Plank)

After doing Planks I do brief static stretches then off to the shower. Try them out.

For advanced runners. You may want to try these exercises to strengthen your core. 
Visit: http://mattfitzgerald.org/article.php?id=15

KASADYA Run this Sunday

Banner at Abellana Sports Complex verifies Kasadya Run on January 24, 2010. I hope they don't reschedule again...

Check it out!!!

BROOKS invades Cebu

Brooks Running has finally invaded Cebu. Makers of the famous Brooks Adrenaline for Stability and Glycerin for Neutral Runners, Brooks Shoes are now available at RUNNR Store Ayala Center Cebu. 

For more info on Brooks Running Visit www.brooksrunning.com

Front Runner Magazine available in CEBU

Cebuano Runners !!! 

The Maiden Issue of FRONT RUNNER Magazine (made for Runners by Runners) is available at Fully Booked Ayala. Priced at P 120.00.

(Photo Courtesy of BaldRunner.com) 

Bought one already and features Vertek Buenavista (Gold Medalist to the SEA Games Marathon).

This Year Reel Runner will TRI

Athletes constantly push their bodies to the limit. Joggers run. Sprinters run farther. Marathoners try Ultramarathons. But no other event tests your bodies limit better than the Ironman. Not the comic character billionaire turned metalhead protector of mankind Tony Stark. The Ironman is a series of three distance activities done without rest. Most athletes think this is the Holy Grail of endurance sports.

(Not this Ironman)

(This Ironman)

Like Marathons, Ironman Events are classified whether it is a half or a full Ironman. A half Ironman event spans a total of 70.3 miles and is divided into a 1.9 Km Swim followed by a 90 Km bike and ends with a 21.1 Km Run. Double that and you have a full Ironman Event. Appropriately called a Triathlon, the Ironman started in Hawaii in 1978 and is the most prestigious and honorable Ironman Event. Held once a year, Triathletes have to qualify to join this event. With a cut of time of 17 hours, endurance athletes battle with their bodies limits to make it to the finish. Although not regarded as an Ironman event, the sport of Triathlon was added to the Olympics last 2000 and is set at a distance of 1.5 Km swin, 40 Km Bike and a 10 Km run.

Filipinos have not been behind in the Triathlon scene. We have produced internationally competitive athletes like Noy Jopson and Arland Macasieb. Both world class triathletes and Philippine record holders for the Triathlon. Noy Jopson won the 2009 1st Cobra Ironman Philippines in 4 hours 38 minutes 33 secs and only 7 minutes ahead of Arland Macasieb.

This year, Reel Runner is eyeing to join the next Cobra Ironman in Camarines Sur. I want to test my limits not only in running but also in swimming and cycling. I have not used my bike since college and had not trained in swimming ever. I am hoping friends from the Gym are willing to train with me in conquering my first Triathlon.

For more info on the Cobra Ironman Philippines, visit www.ironman703phil.com

Running gear

Reel Runner

Training / Racing Gear

CCM and the CEBUANO PRIDE

CEBU EXECUTIVE RUNNERS CLUB

WE WOULD LIKE TO THANK EVERYBODY WHO HELPED ORGANIZE AND JOINED THE CEBU CITY MARATHON. WE ALL DID OUR BEST TO MAKE THE EVENT A SUCCESS.

CERC

PROUD TO BE CEBUANOS!!!

CCM Runners Memoirs

Cebu City Marathon Photos of Friends and Family who joined the Event.

(Official Singlet, Bib, Chip and Medal)

 

(John Pages)

 

(Starting Line)
 

(Takbo.PH Members - Justice League version)
 

(Team BaldRunner)

 

(The BullRunner Jaymie Pizarro)

 

(Wonderwoman carrying Sto.Nino Twinkle Ignacio)

 

(Team SugbuTriathlon)

 

(Max Limpag with Mary Grace de los Santos and Elmer Bartolo)

(CVGH Friends)

(Doctors / Marshals)

 

(MEPZ Runners)
 

(1st Time 21K Finishers: Dams and Jeff)

 

(1st Time 42K Finisher: James Go)

 

(Dr. J.C.Aranas unchallenged by the 42K)

 

(Marathon Foodie Haide Acuna)

 

(Happy and Crampless Joel Garganera)

(Veteran Runner Rening Ylaya)

(Warm-Up Annie Neric Style)

(Dr. Peter Mancao with RTS Runners)

(Dr.Yong Larrazabal with Harty Satina)

(Donna Cruz-Larrazabal also with Harty Satina)

(Red in a sea of yellow)

 

(Jinoe and Que of Takbo.PH at KM 32 Water Station)

(Dam and Bosing Paced the 21K at 6:30)

 

(Encouragement at the Finish Line)

CONTRIBUTION FROM FRIENDS

Other Photos available at www.Fitandrun.info and www.pages.ph