BAREFOOT Running Clinic and CEBU MARATHON website accepts ONLINE REGISTRATION

Michael Sandler, runbare.com founder, is coming to Cebu to teach us barefoot running basics. VIVO Barefoot sponsored the event in connection with its store opening in Ayala Center Cebu this coming December. It will be held in Ayala Center Cebu on December 2, 2010 with a scheduled book signing a day before the clinic. If you want to try barefoot? This is for you.

 (With members of the press)

(With sponsored team, REBORN)

(My EVO. Better looking. Kevlar Soles. Environmentally Friendly)

GOOD NEWS!!! Cebu Marathon is now accepting registrations thru its website at www.cebumarathon.com. HURRY!!! Register now!!!

Cebu Running Clinics

Cebuano Runners are blessed. Organizers and concerned citizens are willing to help educate runners on the proper form and training program to avoid running injuries and/ or lessen running accidents.

As part of the Cebu Marathon preparation, the Cebu Executive Runners Club asked Ultramarathoner and FrontRunner Magazine editor-in-chief Jonel Mendoza to enlighten us on how to prepare for a marathon.

Vivo Barefoot and Terra Plana store in Ayala Center Cebu will also hold a BAREFOOT Running clinic this coming December. Barefoot runner Michael Sandler will share to Cebuanos his personal experiences and advantages on running barefoot. After his talk, participants will be asked to run barefoot with him at the Ayala mall grounds. Are you ready to go NATURAL? Go BAREFOOT!!! I WILL!!!

Holiday Gym and Spa INDOOR TRIATHLON

NOVEMBER 20, 2010

8:00 AM

Heart Rate Training

Running nowadays has evolved from one of the cheapest sport to an expensive one. Technology has changed the way people run. Advanced features not only come from shoes but from apparel and other gear as well. 

Many prefer to run with computers. Wrist top computer brands like Suunto, Polar, Garmin and Timex provide runners data during the run. Some have footpods to measure distance, speed or cadence. Many utilize GPS technology to provide distance, speed and geographical location data. All computers have Heart rate monitors. Used to determinine our heart rate during specific levels of activity, the heart rate monitor is one of several measures to determine overall fitness.

Do you know how to use your Heart rate monitor (HRM)?

HRM training uses training zones to determine your level of exertion during an activity. Zone 1 and 2 are used for cardio, aerobic or weight loss program. Zone 3 and 4 are used during an anaerobic program while Zone 5 is used when sprinting or all-out effort.

Before using your heart rate monitor, first determine your Resting Heart rate (RHR), Maximum Heart rate (MHR) and your training zones.

1.   MHR is determined by subtracting your current age with 220. (220 - Age)

2.   RHR is determined by taking your heart rate after waking up in the morning before doing any activity for 3 consecutive days. The average of the 3 results is your RHR.

3.   Training Zones are determined by the following:

Zone 1: [(MHR-RHR) x (60-70%)] + RHR

Zone 2: [(MHR-RHR) x (71-75%)] + RHR

Zone 3: [(MHR-RHR) x (76-80%)] + RHR

Zone 4: [(MHR-RHR) x (81-90%)] + RHR

Zone 5: [(MHR-RHR) x (91-100%)] + RHR

SAMPLE:

Reel Runner

RHR: 43 bpm

MHR: 189 bpm

Zone 1: 131 – 145 bpm

Zone 2: 146 – 153 bpm

Zone 3: 154 – 160 bpm

Zone 4: 161 – 174 bpm

Zone 5: 175 – 189 bpm

When do I use my Heart Rate Monitor?

Although they are not 100% reliable, HRM should be used during training and may be used during a race. Factors like stress, dehydration, lack of sleep and caffeine intake can cause subtle changes to your heart rate and training zones. It is best to combine HRM training with a Rate of Perceived Exertion (RPE) or Borg Scale to improve reliabilty. These two combined can determine an athletes’ capabilities and limits during training and in a race.

RPE Scale

0 – Complete Rest

1 – Very Weak

2 – Weak

3 – Moderate

4 – Somewhat Strong

5 – Strong

6 –

7 – Very Strong

8 –

9 – Extremely Strong

10 – Exhaustion

Am I ready to use my heart rate monitor and follow my training zones?

Training for a race means following a specific and individual program. Running a full or half marathon, finishing an Ironman or Xterra race and competing in a cycling race needs patience, determination and persistence. Without a program, your training could lead to overtraining or, worse, injuries. A training program would consist of easy days, interval or tempo or hard days and time trials. Your training zones will tell you how much effort to exert during any of these days. Easy days means training at Zone 1 or 2 for an hour or more while Intervals or tempo training will be in the Zone 3 or 4 range. Sprints or “All out” efforts are usually in Zone 5 with durations of only a few seconds to a minute or two. During a 42K or 21K race, your HRM zones will help you follow a negative split strategy by running the first half at Zone 2 and completing the 2^nd half with bouts of Zone 3 or 4 effort. Incorporating HRM readings to your training will help you follow your program and get to the finish line stronger and faster.

See you on the road.

PACERS needed!!!

"The 2011 Cebu Marathon will be bigger and better" as promised by Cebu Executive Runners Club (CERC) President Jessie Taborada and the rest of its members. We will be giving away better souvenir shirts to the first 4,500 registrants. We will try our best to include the SRP tunnel in the route. We will provide all runners with a timing chip. And, as requested, we will provide 42K Pace Group Leaders.

Pace Group Leaders or better known as Pacers are runners who run at a specific pace to finish at a pre-determined time. They run at a constant pace or will follow a negative split. They wear markers or balloons to let runners know that they are pacers. The target finish time will also be visible on the balloon. They are usually in pairs so that if one pacer is unable to comply with the target time then the other pacer will take over. Some pace groups will also have Sweepers. These people motivate or push runners who are lagging behind the pace group. 

The next Cebu Marathon needs pace group leaders. Members of Team Reborn, which are the pacers for Cebu City races, are not yet ready to run the full marathon. Although the team has been trained very well by Coach Noy and Lorhiz, its members are not eligible to pace. Members of the team who had finished a full marathon are also members or CERC. Annie, Jane, Nica, Andrew and me will be in charge of assigned water stations during the race. 

Cebu Marathon organizers will be giving incentives to runners who are willing to lead pace groups. For a runner to be eligible, he or she must have ran the full marathon at least twice and finished with a time better than the chosen Pace Group target time. The eligible runner must be present during the Carbo-Loading party for proper introduction to all participants. They must be willing to run with balloons tied to their running gear and MUST wear the Cebu Marathon Singlet. The pacer will have free 42K registration and is guaranteed of a souvenir shirt (If already registered, organizers will refund your registration fee). Pacers will still receive a race bib, timing chip and singlet. The pacers can avail of the New Balance shoes' discount and will receive a Free Carbo-Loading Party pass. The pacer will still receive the Finisher's Medal after completing the race.

WE NEED YOUR HELP!!! 

Being a Pace Group Leader isn't easy. Pacers must motivate, push or (when needed) drag the lagging runner in the pace group. Pacers are also good entertainers and maintain a lively pace group. These runners sacrifice their next PR to help others get theirs. Pacers are Runners with a Heart. 

Interested eligible runners may contact me for other details and verification. Please email me at reelrunning@ceburunning.com. Thank you!!! 

Published November 4, 2010 at SunStar Newspaper.