MOST FAMOUS RUNNING PERSONALITY IN CEBU

CONGRATULATIONS !!! 

Dr. Yong Larrazabal 

2009 CEBU'S MOST FAMOUS RUNNING PERSONALITY

REEL RUNNER Marathon Checklist

Full Marathon preparation starts 8-12 weeks before race day. They not only include training schedules but also other essential items needed before, during and after the race. I will be running in the Condura Marathon on Feb.7 and this is my Checklist.

My Personal Marathon Checklist:

TRAVEL

- Airline Tickets

- Cash

- Compact Camera (Pentax s70)

- Medicine (Anti-HPN, Vitamins/ Glucosamine/ Pain killer/ Anti-Allergy/ Paracetamol)

- Eyeglasses (Oakley with Case)

- Personal Clothing and hygeine

- Fully Charged Cellphones (with Charger)

- Fully Charged iPOD Touch (with Charger)

PRE-RACE

- Timing Chip (if Available)

- Race Bib with pins

- Race number Belt

- Race Money (for water/taxi fare)

- Shoes (Adidas Supernova Sequence)

- Socks (Nike Elite Structured)

- Brief

- Fully Charged iPOD Shuffle with earphones

- Nike Media Pouch

- Suunto T3 with footpod

- Reel Runnner Singlet

- Marathon official Singlet

- Nike Pro Compression Sleeveless Shirt

- Petroleum Jelly / BodyGlide

- Nike Race Cap

- Halo headband

- FuelBelt 2 Bottle Hydration Belt

- Sunglasses with Prescription Lens

- New Balance Race Split Shorts

- CW-X Pro Tights

- Nike Sportband with Sensor

- Hammer Gels (Caffeine and Tropical - 2 each) and Sport beans (1)

- PRE-RACE Nutrition (3-in-1 Coffee and Bread or ensaymada)

- NIGHT BEFORE RACE Nutrition (FIGARRO HOT CHOCO)

- DAY BEFORE Race Hydration (Drink as much fluids as possible to maintain clear colored urine)

RACE DAY CHECK

(QCIM Pre-Race Picture)

- Shoes

- Nike Sensor

- Suunto Footpod

- Timing Chip

- Socks

- Tights

- Shorts

- Nike Pro Shirt

- Singlet

- Suunto T3

- Nike SportBand

- Halo Headband

- Nike Race Cap

- Sunglasses with Prescription lens

- Hydration Belt

- Gels / Beans

- Gatorade Filled Hydration bottles

- Money

POST RACE

- Supporter

- Knee and leg sleeves

- Kinesio Tapes

- Slippers

- Face towel

(33rd Milo Marathon Pre-Race Picture) 

This checklist is continuously being edited as I gain more experience in running full marathons. Please feel free to comment on my Checklist.

Road Safety for Runners

Weekly mileage increases as Cebuano runners train for the Cebu City Marathon. This will help accustom your muscles to the distance which you are about to run. Training starts with 30Km/week up to 80Km/week a few weeks prior to race day. Some prefer to train in Abellana Sports Complex while some go out and run the busy streets of Cebu. More often, runners start their morning run at 4 am and finish around 7 am. Others also run after work at 6 pm up to 9 pm. While many run in packs, a few prefer to run alone.

Accidents happen if a runner becomes reckless. I once hit a passing PUV after it suddenly stopped for passengers and cut my left lower eyelid. Only a few millimeters from my eye, the wound kept bleeding as my friends (Opthalmologists) tried to dress and clean the wound. They even recommended minor stitches to improve tissue healing. I was lucky. My eye was fine save for the big "blackeye" i got after the accident. But some may not be as fortunate. Veteran Runner Rening Ylaya was hit by a passing taxi while running and broke his arm. It was placed in a cast for months and forced Rening to run with a broken arm. This can happen to any of us. 

In an article by www.runnersworld.com, a few safety measures may be followed to avoid such disasters. 

1. Run in groups. Despite wanting to run at your own pace, it may be advisable to run with a buddy. Accidents occur less often when more than one runner is cautious. As much as possible, runners in groups should be in a single file. 

2. Never Run Deaf. MP3 players and iPODs are the latest craze in running gear. Music helps runners maintain a comfortable pace and can rescue them from absolute boredom. Earphones have also evolved to noise reducing in-ear plugs. These gadgets not only provide excellent quality sound but also block ambient sound from the environment. These are helpful when trying to ignore an irritating gym instructor but put you at risk for serious injuries when trying to run outdoors. When running with music, keep the volume loud enough to hear ambient sounds. Some recommend listening to music one ear at a time. 

3. Wear bright or reflective clothing. Running is a good excuse to wear your brightest and most peculiar apparels. The more striking they are, the better. 

4. Observe road courtesy. Respect a motorist's right of way. Always assume that drivers do not see you. Use hand signals to notify motorist's of your direction. Whenever possible, always run against traffic.

5. Stop, look both ways then cross. Except during races, always stop at intersections and traffic lights to give way to motorists. Look both ways and make sure it is clear prior to crossing the street. 

6. Bring personal identification cards during your road runs. During long runs, bring your ID and Cellphone for immediate assistance during emergencies. When in a race, write your personal details like your name, address and contact numbers behind the race bib.

Road Mishaps are avoidable if runners are cautious and vigilant. When running the streets of Cebu, sidewalks are scarce thus runners need to take note of these precautionary measures to ensure a safe and enjoyable run.


Merry Christmas and a Happy New Year.

Published Sunstar Cebu "On the Road" December 29, 2009.

Cebu City Marathon UPDATE !!!

Christmas and New Year's Day is almost here. Malls and offices will be closed on the holidays. But as long as Ayala Active Zone is open, CCM registrations will continue.

Register Now for the Grandest Running Event in Cebu for 2010.

Join the Cebu City Marathon!!!!

The Cebuano Marathoner

In a few weeks, Cebu City will be hosting its biggest tourist attraction. Held once a year on the third sunday of January, the SINULOG Parade will grace the streets of Cebu and fill it with color and energy. Tourists, domestic and Foreign, will march across the busiest streets of Cebu to witness first hand the beauty of Cebu City.

But some tourists prefer to run. Held a week before the actual street parade, Cebu City will also host its biggest running event. The Cebu City Marathon will encompass all the beautiful sites Cebu has to offer and probably more. As more and more Cebuanos get afflicted with the running virus, many often hesitate to join the race. "I am not ready" they say. But what does it really take to run 5K, 21K or 42K?

Training for a Full Marathon is very much different than running a 5K. Nutrition, Mileage and proper gear come into play. Injuries do happen to the unprepared. Mileage slowly increases at 10% a week from 30K to 60-70K a few weeks prior to race day. Wearing improper shoes can cause a catastrophe during the race and lead to plantar fascitiis, shin splints and cramps. Not only will the race test you physically but also mentally. Runners "Hit the wall" and quit anytime during the race. Anything can happen from KM 1 up to KM 42.195.


When runners decide to run a marathon, they commit themselves to train. Preparations include waking up at 3:00-4:00AM to run, eating a regular balanced diet, STOP smoking and minimize drinking alcohol. Many dare try but few triumph.

Take the challenge. Become a Marathoner. 

See you ON THE ROAD !!!

Run for Sight RUNNER of THE YEAR

CONGRATULATIONS !!!!

CHARLIE BERBERIO

2009 Run for Sight
Runner of the Year

SRP DRY RUN (FOODIE 10-miler) this Sunday

Runners wanting to be Marathoners will get a chance to try the SRP route this Sunday as  part of the Cebu City Marathon which is set to occur on January 10, 2010. Runners wanting to finish 21K and 42K will pass by this section early in the race.

Runners assembly time is at 4:00-4:30AM at Magellan's Cross and take off at 4:30AM with a 7:30 mins/Km pace. Runners need to keep up as only one police escort is provided to ensure the safety of the runners. Hydration is a concern since no water is provided thus runners are advised to bring their own hydration packs. Unlike the actual race on January, roads will not be closed thus runners need to be extra careful during the dry run. 

Runners need to sign waivers prior to starting the run and are asked a fee of P10.00 each as honorarium for the police escorts.

This dry run was organized by MarathonFoodie, Haide Acuna, and is appropriately called the FOODIE 10-miler SRP Run in honor of its organizer. 

To Foodie and all the runners joining this Sunday's Run. Godspeed. 

The Reel Runner will be joining the Run for Sight Race at CDU this Sunday. 

The Perfect Pain Reliever after a Marathon

Everybody hurts after a Marathon... The best treatment? 


Pills? NO. 
Massage? NO. 
Kiss from a Sexy and Beautiful Girl? MAYBE.


FOR INSTANT RELIEF.... This will suffice.

PAIN IS INEVITABLE.

SUFFERING IS OPTIONAL.

See You on January 10, 2010

We should start calling it the Cebu City INTERNATIONAL Marathon

What do Yong and Donna Larazzabal, Haide Acuna, John Pages, Raffy Uytiepo, Dr. Vic Verallo and Joel Garganera have in common? All have ventured to other Cities in Asia or the World to run a Marathon. Why? The Experience.

Why do we have to travel such distances to run a race when we can do it right here in Cebu City? Yes. An international race here in Cebu. The Cebu City Marathon (CCM).

The Cebu Executive Runners Club (CERC) have been preparing an international race here in Cebu City and will happen in just a few weeks. On January 10, 2010 Cebuano runners will experience the thrill of running an international race in our very own playground.

All preparations for the race are world class. The CCM is the first race outside Manila to use timing chips for accurate finish times. The singlets have also improved since last year and they feel like Nike DriFit shirts. The design is really good although we can't do anything about the black and yellow combination. Sinulog standards I guess. 

Not only will the excitement start on race day but the organizers have prepared a Pre-Race Marathon Expo for claiming singlets and a showcase of sponsors like Globe, Mizuno, Summit and TImex. The Expo will be held at the recently opened Ayala Center Active Zone from January 6 - 9 during mall hours. A carbo-loading party is scheduled on January 8, 2010 6:00 PM at the Ayala Center Terraces to accomodate the expected high turnout. Pasta and other fuel sources from our sponsors will be served to all guests and participants.

On race day, the Start/Finish line will be positioned across I.T. Park's The Walk and will showcase bands and other forms of entertainment. To make it more festive, CERC has arranged entertainment to extend to all water stations along the entire route. We also made arrangements with CITOM to close half of the street along the entire route. Runners will be free to run inside the barricade with no threats of vehicular accidents. Only registered runners are authorized to use the protected area thus unregistered runners (otherwise known as BANDITS) as well as bicycle or motorcycle supports are also prohibited. Almost 500 CCM Marshals will control traffic inside the barricade while CITOM officers control traffic outside. Water and other isotonic fluids are provided every 1.5Km and some hydration stations will have bananas for electrolyte replacement. The route is also made special when Cebu City officials approved the use of the South Reclamation Project (SRP) road which is normally inaccessible to runners. Sunrise will be breathtaking as it bestows runners during the early part of the race. After the SRP leg, the route will then take the runners along the busy streets of Cebu City. A Finishers medal will then greet the 42K Finishers as they cross the final checkpoint of the Race. At the Finish line, runners will enjoy live entertainment situated in front of the last few meters of the route. Food stalls from sponsors are also available at the finish line as runners need to replenish lost fluids and energy from the race. Slow runners need not worry about the traffic as roads will remain closed until 9:30 AM. NO TIME LIMIT is imposed thus all runners will be allowed to finish the race.

Registration is open at Ayala Center Cebu Active Zone and at PSC Abellana Sports Complex. Out of town participants may register at THIRSTY Stalls in Bacolod City and Cagayan de Oro City while runners from Luzon may register at RUNNR in Bonifacio High Street. Registration fees are pricier than usual since participants will receive a DriFit singlet, high quality Race Bib, ChampionChip Timing Chip and other freebies. Invite your friends and share the experience of being part of Cebu City's biggest running event.

To finish an International Marathon is every runners Dream. A dream brought closer to us thanks to the Cebu Executive Runners Club and the Cebu City Government. Support Cebu City. Run the Cebu City Marathon. Ato ni Bai!!!

Published Sunstar Cebu "On the Road" December 17, 2009.

Running Shoes... Explained

Recreational running is the new badminton. People run once or twice a week at the Abellana sports complex to mingle with friends or check out the "view". As more and more people continue to engage in running, more runners are also getting injured due to factors like improper running form, inadequate rest or recovery, lack of a training program or, more commonly, using the wrong type of shoes. 

Running shoes are anything but simple. Each shoe is specifically designed to match or complement your foot. Elements like foot type, gait(running) type and shoe type or function are all taken into consideration.

Humans are born bipeds (walking on two legs). Our foot was designed to cushion each step we take and prevent injuries. It is actually divided into forefoot (toes), midfoot (ball of the foot) and the hindfoot (heel). The arches of the foot are located on both inner(medial arch) and outer(lateral arch) side of the midfoot. 


When buying new running shoes, please take note of the following information:
1. Length of your foot. An easy test for the right shoe size is to place your thumb in front of your longest toe. It should have enough space to accommodate your thumb. Also take note that it should not be too constricting on your toes to avoid dead toenails.


2. Width of your foot. Most runners have regular(D) sizes. But heavy built runners can go to as wide as 2E or 4E. Most shoes have default D sizes except for New Balance. If the sides of your foot goes over the soles of your shoes then they are not wide enough.


3. Arch (MEDIAL) type of your foot. Normal, Low or High. Low arch feet are usually overpronators while high arch feet are usually underpronators. 


4. Foot Pronation type. Overpronation, Neutral and Underpronator/ Supinators. This can be determined by having your gait checked at RUNNR shop. The goal of every shoe is to attain a perfect 180 degree (NEUTRAL) foot. Overpronators go over while underpronators go under the 180 degrees. (Measured from the back of your leg to the middle of your inner and lateral malleolus then to the heel)

 (NOTE: Measurement of Pronation. Neutral)

(NOTE: LEFT FOOT)

5. Type of Shoe. Shoes are classified according to function and support. Functional classes include Racers and Trainers while support classes include Neutral/ cushioning, Stability and Motion control. Elite runners use racers which do not focus on stability and support but are light-weight for very fast runners. Examples of these shoes are Adidas Adizero Racers, Mana and tempo. These shoes are noted to have thin soles and weight 8-9 oz. Trainers are shoes for distance training or daily workout. They have thicker soles, weight 10-13 oz. and focus more on control, support and cushioning of your foot. Neutral/cushioning shoes are for runners with neutral running gait while stability shoes are for overpronators to help limit inward rolling of the foot. An easy way of spotting stability shoes is to note for the medial post in each shoe. (A change in color and consistency at the inner side of the sole. Adidas calls this Pro-moderator support, Asics calls this DuoMax Support, New balance calls this stability web and Newton calls this Medial Support Post)

 
Motion control shoes are designed to limit lateral movement of the foot and are recommended for underpronators or supinators. Popular brands like NIke (LunarGlide) and Newton (Sir Isaac) are now producing shoes for all gait types. Some shoes are also designed to accomodate heelstrikers and others midfoot/ forefoot strikers (Newton Shoes). Also take note of running shoes built for track runs, road runs and trail runs.


6. Brand. Runners can be very brand loyal. (Reel Runner has tried Mizuno, Nike, Adidas and Newton. Will try Asics and Saucony next)


7. Aesthetic Design. Color and reflectors are not a priority unless you prefer to run at night.


It is advisable that you have your foot assessed for these factors and ask for  shoe recommendations from credible shoe/ athletic stores and attendants. Each recommendation should be researched and reviewed prior to purchase at websites like www.runnersworld.com.


After careful review, purchase the selected shoe with the complete description. (Reel Runner has a low arch overpronating foot and uses Newton Motion (stability) size 9.5-D US for Road racing, Adidas Supernova Sequence for distance training and Nike LunarGlide for speed work)

For a more detailed discussion on foot type and overpronation, visit www.runnersworld.com

Simultaneous Races in Cebu will ruin our Running Community

Late this year, the "Running virus" has been an epidemic and is spreading faster than the AH1N1 virus. It does not choose its victim. It infects younglings, not so younglings, health buffs / athletes, executives and even night owls who run races after a rave party. These addicts flock in sports/ athletic stores and obsess on buying the latest gadgets and equipments to help improve their game. They eagerly wait for the opening of the much anticipated RUNNR shop Cebu. They read running blogsites (like this one) and talk to other runners about long runs, racing schedules, training programs and the upcoming Cebu City Marathon.

Racing 3K's then 5K's and 10K's constantly cloud our minds. We form running packs and call ourselves funny names just to keep our morale and spirits high. We endure the pain of running and constantly push our bodies to the limit. These running freaks are constantly seen running side by side in the oval of the Abellana sports complex. There they plan their next venture and choose among the various races posted in large tarpoline ads. 

Races help newbie runners gauge their performance or improvements as well as give them a chance to run amuck in the busy streets of Cebu. It opens their eyes to the beauty of the streets of Cebu which are often concealed with smog. 

Races will continue to prosper as long as Cebuano runners run the same race. We swarm and run one route to the finish line and cause little mishap. Multiple weekend races staged on the same day and time in one City will not only baffle runners but also vex the driving traffic. Because scenic routes are expected, multiple races tend to follow the same path and converge. These will confuse runners and race marshalls alike. 

The Cebu City government should approve and schedule only one race every weekend. This will help organizers prepare better for the race and assemble a larger crowd. All Runners will run one race on weekends and enjoy it more. More sights, more challengers, more babble, more smiles = SEE YOU IN NEXT WEEK'S RACE. 

The RUNNING VIRUS spreads when we cluster... It dies when we disperse.

RUNNR RUNNR in Ayala Mall, What's the Best Shoe of them All?

Running shoes do not last forever. Some authors suggest to replace shoes after 300-500 kilometers but this is actually inaccurate. The best time to buy a new pair is when you start feeling sore or pain after using them. Their lifespan is dependent not only on your total mileage but also on your body structure. I am a medium-sized runner (<170 lbs) and need stability shoes for my low arch foot. I also need my running shoes to to have enough cushioning to avoid too much stress on my heels and knees. Elite runners use RACERS (light-weight running shoes, <10 ounces) while well built runners >170 lbs are advised properly cushioned shoes. It is emphasized that buying the right pair of running shoes will not only depend on the length of your foot but also on the width (D,2E,4E), arch type (low, normal, High) and running form (overpronator, neutral and underpronator/supinator). Therefore, when contemplating on buying new shoes you must ask the store attendant to recommend a shoe that is perfect for your foot, e.g. Reel Runner: size 9.5 US, width D, stability shoe with enough cushioning. Shoe Appearance/ Design/ Color is also important however should not be the first priority.

More often, when visiting your local shoe store, sales attendants (especially in SM or Gaisano Mall) have no idea of what runners actually mean. These people were never trained nor briefed on the proper classification of running shoes. Luckily, specialty shops for running are available. Most of them will have trained staff and enough products to provide for every runner's request. However, some are better than others. One of which is the famous running shop in Manila appropriately named RUNNR. Owned and managed by Toby Claudio (also the owner of another sports shop, TOBY's), this shop has catered to every runner's needs and wants. Situated at Bonifacio High Street, Taguig City, they have satisfied many runners from Metro Manila and have become a landmark in the running community. These people provide up-to-date products and training to runners of every level. Beginners, advanced and elite runners are advised proper footwear, apparel and training to achieve their best PR (Personal Record) and remain injury free. Proper foot and gait analysis using cutting-edge technology (Footworx Fitting Process) are utilized to offer runners accurate shoe recommendations. They also provide customized running insoles (using FlashFit technology) while you wait. Products offered include popular brands like Adidas, Nike, Mizuno, Asics, New Balance, Polar, Oakley, Garmin, Hammer gels, CW-X, Skins and are the only distributor of the renowned Newton running shoes. This store is a must-visit for every filipino runner.

Fortunately for us, Toby Claudio figured that one RUNNR shop was not enough to satisfy all filipino runners and that Cebu was an ideal location for its second branch. He commented "All major cities in the world should have a running specialty store" and added "Cebu is one of those major cities where running is a fast growing sport". John Pages (Cebu Sports Blog) even described running in Cebu as a virus spreading faster than AH1N1. Toby also mentioned that he often catered to many "Bisaya" runners in his BHS shop. His only apprehension is that Cebu might be taken aback by the shop's prices. He explained that RUNNR offers its products at the same price as other sports shops and that some may even be cheaper. Indeed, buying 1 perfect pair of shoes is cheaper and more practical than buying 3 unsuitable pairs. 

"Equipments had to be ordered and shipped from abroad", he mentioned, thus delaying its much anticipated Cebu Branch opening. This time, he is confident that RUNNR will serve and satisfy all Cebuanos on the the first week of December. Providing us with all the products and services the first branch offered and probably more.

Personally, I have been saving to buy new running shoes and is anxiously waiting for their opening. I have been wanting to try out the much criticized Newton Shoes and compare it with the famous Asics Kayano or GT series.

Happy Feet, Happy Heart, Light Wallet.... for Christmas 2009. Thank you RUNNR!!! 

For more information regarding RUNNR, visit www.runnr.com.ph