My First Race this year

My last run race was last year during the Milo Marathon in Manila. I finished the half-marathon with a painful right knee in more than 2 hours. After that race, I started focusing more on building my cycling fitness and swimming techniques. No runs.

To complete my medical training, I am now pursuing subspecialty training in Adult Pulmonology. I have not been running or training since March. Recently, I resumed training to lose weight and regain my fitness. Started running and spinning when I have the free time and have been controlling my food intake. This is easier said than done. I love to eat.

To save time, I do short hard intervals in running and cycling. This raises my heart rate high enough to promote weight loss despite the short duration. I can only run 10K and sometimes do 14-16k long runs on weekends after work. 

Last Sunday, I was invited to run the Gold's Gym race held in JCentre Mall. I planned to do an easy 16k but made a last minute decision to run race pace for the first 10K split to see if I have improved my 10K run and recover for the next 6K. Thanks to my team mate Jomer Lim who paced for me, I had completed the 10K in 49:57 minutes. My legs then started to sore and felt heavy so decided to just do a run-walk interval to complete the run. I crossed the 16K finish line in 1:24:56 minutes and completed a long cool down of stretches and walking. 

Because it suits my schedule, I prefer to train only for 10K run races. I can't wait to run my next race.

Cebu is the Philippines Running Mecca

CEBU CITY MARATHON

 

An Organization driven by Passion

When CERC promised an international standard marathon, they delivered. Participants to the well attended Cebu City Marathon (CCM) cheered as CERC members were congratulated of a job well done. Joel Garganera even added that "This marathon (CCM) was far better than Singapore". Although a few hiccups were observed, CCM lived up to all the runner's expectations.

(Friends: Jaja, Doty, Mon-Mon and Bosing) 

Official Chip time results were posted less than 6 hours after the race at the website (www.cebumarathon.com).No runner was dehydrated. No accidents related to the race occurred. Start times were punctual. Post-race snacks consisted of sweets from Leona's, Summit water and 100 plus. Medals were given to all 42K finishers even if they completed the course in more than 7 hours. These things make the Cebu City marathon one of the best running events in Cebu City and the rest of the Philippines.

(1st time 21K Finishers: Dams and Dr. Jeff)

The Passion for Running drives each CERC member. We run in groups every weekend not only to maintain good health but to share with friends our love for the sport. We do not race with each other but instead maintain conversational pace. We also enjoy a few antics conveyed by none other than the Club President, Jessie Taborada. We also run marathons together.

When CERC planned to hold a 42KM race in Cebu during the Sinulog festival, all members were excited. We checked if the idea was feasible and observed if Cebuanos were ready to run a full marathon. We got so excited that we neglected the fact that we were actually not going to run in it.  Members loved the idea of bringing an international marathon to our hometown and share to all Cebuanos the feeling of finishing a full marathon. Six months passed and the big day arrived. Members were distributed to maintain 10 water/ medical stations and were assigned 4 KM areas of responsibility each station. These stations were prepared since 10PM the night prior to the race. Despite limited budget, every water station was required to come up with live entertainment, food for the runners and at least 20 marshals to guide the runners. Medical personnel and Doctors were assigned at selected stations and an ambulance was on call in case of emergency. Protocols were reviewed to make sure runners were safe at all times. 

(CVGH Running Doctors) 

When passion drives an organization, success follows. When CERC promises another International Marathon, WE WILL DELIVER. Congratulations to all the participants of the Cebu City Marathon and Kudos to all the members of Cebu Executive Runners Club for organizing the biggest running event in Cebu City.

(32KM Water Station Heads: Dr. A. Junia and Me with Jinoe and Que of Takbo.PH)

(Team BaldRunner during the Carbo-Loading Party)

(RUNNR Cebu Staff)

(Running Doctors)

(Takbo.PH Runners from Manila)

(Bloggers: MarathonFoodie Haide, Jin of Takbo.PH and Reel Runner)

(Reel Runner with Dams at the FInishLine)

 

CCM 5K Registration EXTENDED UNTIL TOMORROW!!!

Good News!!! 

To all 5K runners still wanting to register for the CCM may do so until tomorrow (January 8, 2009) at Ayala Active Zone during Mall hours. Registration is at P200.00 NOT INCLUSIVE OF SINGLET. ONLY RACE BIBS are provided to allow the participant to run along the race route.

CCM Carbo-Loading party will start at 6:00 PM tomorrow at the Ayala Terraces. Everybody is invited. Food coupons from Gustavian and other sponsors are priced at P150.00 inclusive of drinks. A Program to inspire and orient runners is prepared as well as music for merry making. Grab the chance to mingle with other runners from across the country and the rest of the world.

The more the merrier. Join and run in the biggest running event in Cebu. See you there!!!

Pain Free Running

Running is an easy sport. Put one foot in front of the other and increase your pace. But it never is that simple. Considerations include foot strike type (heel or midfoot), long or short stride and even correct running gear affect the way you run. The perfect running form is a feat not many runners have achieved.

 

When your form is flawed, the body suffers. Running repetitively with an incorrect form  for 2,000 - 3,000 steps will cause damage to most of your leg joints and may also injure muscles and ligaments supporting it.

When your body fails, PAIN manifests. Knee pains due to improper footwear and running form, shin splints due to overtraining and cramps due to lack of training, dehydration and energy depletion are common among runners. Rehab Specialists / Physiatrists, Orthopedic Surgeons and Internists are often consulted on injuries related to running. Pain relievers and physical therapy are often advised. Although used often in the sport, issues regarding safety of pain killers for runners have divided medical practitioners. 

In anticipation of the pain, some runners take pain killers a few minutes prior to a race. This is not advised. Pain signals your body that something is wrong and needs urgent attention. You will not be able to detect that your form is incorrect or your leg muscles are fatigued. Without correction, the injury may progress to permanent damage and later put an end to your running career.

Some runners take these pain medications during the race. Fast-relief meds although offer immediate pain relief sometimes do more harm than good. Most of these medications are metabolized in the kidneys and may push them to acute renal failure in a setting of dehydration. Other medications also cause ulcers and manifest as stomach pain. When pain sets in during your run, think of the possible causes and correct it. When it becomes intolerable, STOP. Never force yourself to run further as this may lead to permanent damage. Everybody hurts after 30 kilometers. This is a fact. But this can be avoided or reduced with proper training and conditioning before a race. 

Post race soreness and pain is expected after a long run. This is due to accumulation of lactic acid that are by-products of energy use. These by-products are deposited in muscles used in running and are removed only with adequate blood circulation and light exercise. When this occurs, pain medications are beneficial. Pain killers help attenuate the pain while the body tries to remove lactic acid. After adequate rehydration and energy repletion, pain medications like Paracetamol, Ibuprofen and other over-the-counter NSAIDs may be used.

Other medications are also used to avoid or lessen the pain among runners. Glucosamine + chondroitin oral supplements widely available in the market are beneficial for individuals with worn out joints due to repetitive activities like running. Topical pain medications may also be used to reduce pain during and after activity. These offer some pain relief without risk for kidney injury due to its local effect. 

Pain Free running is a blessing. With proper training and correct gear, this dream may become a reality.

See you on the road. 

Published Sunstar Cebu "On the Road" January 9, 2010.

URGENT NEWS!!! CCM STARTS EARLIER THAN ANNOUNCED

TO ALL PARTICIPANTS TO THE CEBU CITY MARATHON:

RACE ASSEMBLY TIME AND START TIME HAS BEEN CHANGED. THEY HAVE BEEN RESCHEDULED AS FOLLOWS:

CATEGORY      ASSEMBLY TIME        START TIME

    42K         3:30 AM         4:00 AM

    21K         4:30 AM         5:10 AM

     5K          5:00 AM         5:30 AM

PLEASE COME AS EARLY AS POSSIBLE. ROADS WILL BE CLOSED STARTING 2:00 AM AND MAY CAUSE TRAFFIC AROUND LAHUG AND MABOLO AREAS.

PLEASE HELP SPREAD THE WORD. THANKS.

SEE YOU ON THE ROAD.

Cebu City Marathon Rules

An International Race needs International Standards thus Cebu Executive Runners Club (CERC), organizers of the CCM, formulated a few rules and regulations to make the CCM a memorable and safe run.

Please follow the rules to prevent disqualification (DQ). (click IMAGE to enlarge)

(21K Instructions)

(42K Instructions - includes ROUTE CHANGE)

 

(5K Instructions) 

To all the participants of the CCM:

GODSPEED and ENJOY THE RACE.

The Cebu City Marathon is right around the corner... Reminders for the Runners

The countdown comes to an end as the Cebu City Marathon draws near. Excitement clouds the running community of Cebu. While most participants are running the 5K, some are first timers to the 42K category. Anxiety projects from every striving marathoner. 

Final preparations are taking place as the event draw closer. Race packets are meticulously prepared by organizers before the marathon expo on Jan.6-8, 2010 held at the Ayala Active Zone. Freebies, race bibs, singlets, timing chip (21K and 42K category), race details and route are placed one at a time in every race packet ready for distribution. Arrangements for the Carbo-loading party on Jan.8, 2010 at 6PM at the Ayala Terraces are verified to satisfy all runners wanting to load on fuel for the race.

Members of the Cebu Executive Runners Club, organizers of the CCM, busy themselves with the final race preparations while race participants focus on final race day strategies.

Here are a few reminders to prepare for Race day.

1. Study the route. Familiarize yourself with the route to avoid confusion and properly set out a plan.

2. Make a checklist for race day. Apparels, shoes, cap, fuel belt, wrist-top computers, race bib, timing chip and Gels are of utmost importance. It is advised to bring money and toilet paper in case on emergencies.

3. Post-race gear. Extra clothes, slippers, towels, medications and money are put together in one bag to bring on race day. Deposit items in courtesy booth.

4. Race Strategy. Gel every 45-60 mins. Eat a light breakfast 1-2 hours prior to the race. Walking breaks for first timers. Sips of water every 1.5- 2K to avoid dehydration. Warm-up and Stretching routine before the race. Run at your own pace.

5. Carbo-Load 2-3 days before the race and not the night before. Meet with other runners and fuel up at the official CCM carbo-loading party on Jan.8. Coupons are priced cheap at P150.00 for a carb-meal and drink during the party. Free coupons are given to the first 150 registrants of the CCM. A program to orient and inspire runners is prepared. Family and friends are invited to share this night with runners.

6. Do not miss out on the Race Expo. Race packets are distributed during the Expo. Runners will also have the chance to grab some new gear at discounted prices.

7. Sleep. Get at least 6-8 hours of sleep prior to the race. Eat dinner and put yourself to bed early to relax and prepare your body for race day.

8. Hydrate the entire day before the race. Never hydrate 1-3 hours prior to the race to avoid feeling heavy or bloating. A simple test to check hydration status is to note your urine color. Clear and almost transparent urine color is recommended.  

9. Race Rules Familiarization. No wheeled supports and unregistered runners (bandits) inside the barricade. Wear race bibs in front of singlet. No shortcuts. Secure your timing chips. No chip means no official finish time.

10. Bring extra money for the CCM souvenir shirts and official marathon photos. Smile every time you see a camera aimed at you.

To all CCM participants, Godspeed and don't forget to enjoy the Race.

See you on the Road. 

Published Sunstar Cebu "On the Road" January 8, 2010.

STRONG FINISH

 FINISH: 1 hour 17 minutes 39 seconds

PACE: 4:45 mins/km

(Ateneo Sesqui 16K Run)

Cebu City Marathon Souvenir Shirt

To All those who are running the marathon or watching from the sidelines... the perfect gift to mark the Start of 2010.

Cebu City Marathon 

Souvenir Shirt

AVAILABLE at the START / FINISH LINE.

 

YOUR TIME IS ALMOST UP!!! REGISTRATION UNTIL TOMORROW FOR CCM

REGISTRATION UNTIL TOMORROW ONLY!!! 

With over 2,000 Runners registered, the Cebu City Marathon will be the grandest race in Cebu City for 2010.

No time to LOSE. REGISTER NOW!!!

SOUVENIR SHIRTS and OFFICIAL RACE PHOTOS available at the START/FINISH AREA.

Men in Tights: My CW-X Review

I was a skeptic. I never liked the idea of men wearing tights. Two years of running convinced me that skimpy shorts are part of basic running apparel. I was wrong. 

I joined the Ateneo Fund Run to mark my last race for 2009 last December 27. I chose to run 10 miles (16K) at race pace to help determine my marathon pace for the Condura Run on Feb 7, 2010. This was also my first race using compression tights from CW-X bought at RUNNR Ayala. I was hesitant but otherwise excited to use my new tights on race day since I was told never to race with any new gear. I wore my marathon shoes (Adidas Supernova Sequence) and used my Suunto T3 for pacing. When I put them on, I immediately noticed the tight feeling around my entire leg. I picked CW-X Pro Tights since it provides support to all lower extremity joints and muscles except the core area. CW-X made it easy for runners to choose which pair of tights they should wear based on areas of support. Expert, Pro,  PerformX, StabilyX and Ventilator tights(for warm weather) all with different target areas of support. 

Despite the underestimation of the route distance(13K), poor marshall coordination, poor water supply, disorganized checking system and lack of route markers, I was happy with the race. I was dehydrated after running almost 8 kilometers without water and had to stop for directions since a small pack of runners were instructed to "GO STRAIGHT" when we were supposed to "TURN LEFT". This was ALMOST a disaster. We (MISDIRECTED RUNNERS) ran an exact 16K instead of the 13K originally directed and finished a 10 Mile race. I completed the course in 1 hour 17 mins 39 secs (Average Pace - 4:45) and was almost 3 minutes better than my goal. I broke my previous 10 Mile record of 1 hour 50 mins by more than half an hour. I was stunned. My speed training worked. 

During the run, I could not help but notice that I did not feel the usual sting in my inner knee after a certain speed and distance. It felt like my joints were in proper running alignment and I was not feeling any tired at all. I was supposed to run at 5:00 pace but instead comfortably ran a 4:45 and finished earlier than expected. Despite the obvious lack of support from the organizers of the race, I was elated. I attributed this victory to my speed training and newly found race gear, CW-X Pro tights.

These tights are expensive. Priced at P3,750 -  P4,850 depending on the model, runners think twice before buying running tights. They cost more than most running shoes in the market and are not included in the list of essentials for running. But what do they really have to offer. 

Studies show that tights help reduce fatigue and post exercise soreness due to improved lactic acid distribution during exercise. They also improve recovery by providing support and compression to target areas and improve circulation. Apart from ordinary athletic tights, CW-X pushed further and added features like the Conditioning Web which acts a suspension system for joints and helps reduce load and stress. This acts as an exoskeleton for uniting the hip, knee and ankle joints. On the downside, they are noted to feel too warm for our climate and are not very easy to don and doff. 

Thanks to RUNNR Cebu, CW-X tights are now within our grasp. Although also available from Nike and Adidas, models and sizes are difficult to come by. I have already made reservations for the CW-X StabilyX model from RUNNR since I am planning to race with them during the Condura Run. I will never run another race in shorts. From now on, Reel Runner is a member of the Men in Tights. 

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!!!!

Marathon History

The Marathon started in Greece in honor of a war hero Philippides (Phidippides) who ran himself to death during the Persian/ Greek War. He ran 140 miles in 36 hours to ask the Spartans to aid the Athenians in crushing the Persian invaders. After being turned down, he ran back to Marathon, Greece and informed them of the desolate news. Outnumbered 4 to 1, the Athenians fought the Persians in a surprise attack and forced them to sea. This pushed the Persians to attack the city of Athens in hope that the Greek army can not assemble in time. Philippides was again tasked to run a distance of 26 miles to warn the Athenians of the attack and the news of victory over Persia in Marathon. After reaching Athens in approximately 3 hours, Philippides collapsed and died of exhaustion. Athenians and Spartans defended Greece from the Persian invaders and won the war. 

The first marathon was held during the olympic games and covered a distance of 40 kilometers. A Greek postal worker completed the course in 2 hours 58 mins and 50 secs and won. The official marathon distance was later changed to 26.2 miles during the 1924 Paris Olympics.

Current world records for the Marathon include Haile Gebrselassie, an Ethiopian, during the 2008 Berlin Marathon and finished 2 hours 3 minutes and 59 secs while British Paula Radcliffe holds the female record at 2 hours 15 mins 25 secs during the 2003 London Marathon. 

Every runner dreams of joining a full marathon. We often start running distances from 5k to 10k then the half-marathon and later the full Marathon. Finishing a marathon needs persistence, patience, determination and courage. No words can describe the feeling after completing a 42 kilometer race. Elated and proud emanates from every marathon finisher.

Take the Challenge. See you on January 10, 2010 for the Cebu City INTERNATIONAL 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

DECEMBER 27, 2009 RACES

On the last Sunday of the year, Cebu is yet to hold another running event. Three to be exact. Ateneans will host their Blue Eagles Fund Run while SRRC has moved its Kasadya Run to the same date. Talisay City also promoted its Fun Run scheduled on the same day.

What do we hope to achieve in organizing multiple races on weekends? Turnout will be less and confusion will again be a problem.

Who could be at fault here? The organizers? or the people who approve the proposed dates? Anyway, I hope this will not continue next year. The Cebu City government should approve only one race per weekend. 

See you ON THE ROAD!!!