Preparation for Trail Run

April 3, 2009

Here are some tips in preparation for  a trail run.

1) Anyone can participate in trail running. Trails are actually more forgiving on the body as opposed to road running and pounding the pavement. Trail running can help “cushion the joints.

2) Gear. Try a hand-held water bottle, a torso pack, fanny pack or Camelbaks. Bring an energy gel or energy bar for nourishment. Trail shoes, Dri-Fit or wicking shirt, shorts and a great pair of socks are a must! If your feet feel good, you feel good.

3) Blisters are common when starting out. Sprinkle some baby powder in your socks or use petroleum jelly on your feet. It helps reduce the friction and provides a lubricant to keep them from chafing.

4) Map your route. Research your trail run. Before going out, make sure you tell someone where you are going and about how long you expect to be gone.

5) Don’t be afraid to ask for advice or help from experienced trail runners. Most veterans are more than happy to run with beginners.

6) Trail running is a total body workout. Your core, upper body, and lower body all get a rigorous workout as trails require balance, agility and stability.

7) Be patient. Trail running, unlike road running, is not about personal records. Run for time, rather than mileage and be sure to enjoy the views!

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Road Race Etiquette

March 27, 2009

Pay for Your Spot

Running in a race you haven’t entered, also called “banditting”, is not fair to race organizers, volunteers, and especially the people who have paid to participate. It’s also unsafe, since race organizers plan their course amenities, such as water and sports drinks, and medical assistance based on the number of people who have signed up for the race. And overcrowded race conditions can lead to falls and other problems.

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Line Up Properly

Nothing is more annoying to a runner at the start of a race than having to weave around slower runners after the gun goes off. Faster runners should line up at the front of the starting line, slower runners and walkers at the back. Some races have corrals based on estimated pace or post pace signs. If not, ask runners nearby their anticipated pace, and if it’s faster than yours, move further back. Most races use timing chips, so the time it takes you to reach the starting line won’t count in your final net time.

Don’t Jingle

Don’t carry loose change or a set of keys in your pocket. They’ll annoy those who are running near you.

Don’t Take Up the Whole Road

If you’re running with a group, try not to run more than two abreast, so others can pass you.

Show Appreciation to Volunteers

Say “Thank You!” to race volunteers who hand you water or put your medal around your neck. They’re volunteering their time and the race would not be successful without them.

Thank Supporters, Too

Acknowledge supporters who cheer for you as you pass them. If you’re too tired to say “thanks,” show them a smile, wave, or give them a thumbs up. It will make them feel good and encourage them to keep rooting for others.

Be Careful at Water Stations

Water stations can get a bit chaotic and crowded. Use caution when running into a water stop and make sure you’re not cutting off other runners or spilling water on them. If you’re going to stop or slow down to walk through the water stop, make sure there’s not a runner behind you.

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Keep Moving at the Finish

Don’t immediately stop at the finish line or in the chute. There will be runners coming in right behind you, so keep going until it’s safe to come to a stop.

Don’t Be a Glutton

Don’t take more than your fair share of food and drinks at the finish line. The back of the pack runners will appreciate it when there are still enough goodies for them at the end.


The North Face 100

March 18, 2009

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“With the success of the inaugural TNF100 last year and pump-primed by the maiden leg of the TNF Thrill of the Trail, this year’s TNF100 Philippines will bring greater challenges to those who will dare to discover the extent of human endurance.

Set in the great plains of Luzon, trail runners will discover that varied terrain and unexpected descents and climbs still await them in Sacobia, now termed as “The Next Frontier”.

Multiple river crossings, running in Lahar, canopied trails and more await those who will go the distance, endure the trail and test their limits!”

Another race from The North Face, and me and my esposo are already registered. Another 10K trail run for me, wooohooo!!! For more info visit http://www.thenorthface100.ph or you can email them at inquiry@thenorthface100.ph. See you all there.


A Week-long Practice Run

January 12, 2009

This entire week would be (I hope) a week-packed of practice run in preparation for the “Thrill of the Trail” this coming Sunday. I have to ready myself physically, I don’t want to finish that race injured. I have to enjoy the race since it my first trail run. I just hope that everything will went well.

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Monday – January 12, 2009

Did a 4.8K (3 x 1.8K) practice run on the Up Oval, did the first run around it in less than 15mins. But on my second round, the right part of my back hurt so I had to stretch my arms while running. And on the third, I was panting, maybe because I over pampered myself, I ate what I wanted, I slept late and woke up too early. So instead of my goal of doing 5run around the Oval, I just did 3, and half walking, waaahhh!!! I have to do better tomorrow. My esposo said we would be running in Timberland, I just hope it would push trough, it’s for my own sake. 🙂


30 Things Every Woman Should Know About Running

December 11, 2008

My Esposo calls me “The Occasional Runner”, the title itself tells what kind of runner I am.

But it’s a work in progress, and I won’t give up that easily. The only reason that hinders me from not being called by him “The Occasional Runner” is my medical condition. Blame it on my thyroid hormones, “it overstimulates, causing “speeding up” of various body systems, and thus symptoms: Fast heart beat results in palpitations.”

Here’s an article I got from Runner’s World UK on “30 Things Every Woman Should Know About Running”.  It will surely help.

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By The RW staff

Knowledge is power, in running as in any other pursuit. The more you know about training, nutrition and health, the better you’ll be at getting the most from your running, whether that means fitness, weight loss, great race performances or just plain fun. In this article, you’ll find loads of useful information to help you reach your goals.

These facts and tips cover health, psychology, weight loss, pregnancy and motherhood, training, racing and more. Some apply to all runners, but most address the specific needs of women. You may find things you already know, but we’re sure you’ll discover new ideas that can help you to become the runner you want to be.

1. Running is a state of mind. The only thing that determines your success, or lack of success, is the way you think about your running. If it works for you – if it relieves stress, burns calories, gives you time to yourself, enhances your self-esteem – then it doesn’t matter what any other person or any stopwatch says about your running.

2. For female runners, controlled anaerobic training – intervals, hill reps, fartlek training – may lead to gains in strength and speed similar to those produced by steroids, but without the noxious side effects. Why? High-intensity anaerobic running is one of the most potent stimulators of natural human growth hormones – those that contribute to stronger muscles and, ultimately, enhanced performance.

3. Running with headphones outdoors is a safety hazard in more ways than one. You won’t be able to hear cars, cyclists or someone approaching who intends to do you harm. Attackers will always pick a victim who looks vulnerable. When you have headphones on, that means you.

4. Fast running burns more calories than slow running, but slow running burns more calories than just about any other activity. In short, nothing will help you to lose weight, and then keep it off, the way running does.

5. Doctors consider that moderate exercise during a normal pregnancy is completely safe for the baby. Running should cause no problems in the first trimester and it should be fine for most people in the second trimester. Few women would run in their final three months, however. The most important precaution is to avoid getting overheated; a core body temperature above 101°F could increase the risk of birth defects. So make sure you’re staying cool enough, and if in doubt, take your temperature after a run. If it’s over 100°F, you’re probably overdoing it. Also, skip that post-run soak in a hot bath.

6. You don’t have to be the competitive type to enter a race every now and then. You’ll find that lots of other racers aren’t overly competitive, either. They’re out there because it’s fun and social, and it motivates them to keep on running.

7. Women generally have narrower feet than men, so when you’re buying running shoes, your best bet will probably be a pair designed specifically for women. But everyone’s different; if your feet are wide, you may actually feel more comfortable in shoes designed for men. The bottom line: buy the shoe that fits your feet. If there is any question – or if you suffer blisters or injuries because of ill-fitting shoes – consult a podiatrist who specialises in treating runners.

8. An American study found that running women produce a less potent form of oestrogen than their sedentary counterparts. As a result, female runners cut by half their risks of developing breast and uterine cancer, and by two thirds their risk of contracting the form of diabetes that most commonly plagues women.

9. Having another woman or a group of women to run with on a regular basis will help to keep you motivated and ensure your safety. It’s also a lot more fun than running alone. Women runners become more than training partners; they’re confidantes, counsellors and coaches, too.

10. Women who run for weight control may lose perspective on what is an appropriate body size. A recent survey of thousands of women found that while 44 per cent of respondents were overweight, 73 per cent thought they were.

11. Unfortunately, men and women will never be equals in the urination department. Men are in and out of public toilets in a flash, while women stand in long, slow queues. And when it comes to running, men enjoy the ultimate convenience. But a female runner doesn’t have to be a prisoner of her anatomy. Simply find a private place behind a tree or dense shrubbery, squat and pull the lining of your shorts over to one side. Just beware of using unfamiliar leaves as toilet paper.

12. The two minerals that women runners need to pay the most attention to are calcium and iron. (Iron is especially important for menstruating women.) Good sources of calcium are dairy products, dark leafy vegetables, broccoli, canned sardines and salmon, while foods high in iron include liver, fortified dry cereals, beef and spinach.

13. Note: women who train intensively, have been pregnant in the past two years or consume fewer than 2500 calories a day should get more than routine blood tests for iron status, since these test only for anaemia, the final stage of iron deficiency. Instead, ask for more revealing tests, including those for serum ferritin, transferrin saturation and total iron-building capacity.

14. Running with a dog gives you the best of both worlds – you get to run alone, but with a friend. A dog is both a faithful companion who will go anywhere, any time, and a loyal guardian who’ll discourage anyone from harming you. The optimal running dog is medium-sized, with a bloodline bred for endurance. An easy rule of thumb: hunting breeds make the best runners.

15. There’s no need to miss a run or a race just because you’re having your period. If you’re suffering from cramps, running will often alleviate the pain, thanks to the release during exercise of pain-relieving chemicals called endorphins. Speedwork and hill sessions can be especially effective. To guard against leakage, try using a tampon and a towel for extra protection.

16. Running helps to produce healthy skin. According to dermatologists, running stimulates circulation, transports nutrients and flushes out waste products. All of this leads to a reduction in subcutaneous fat, making skin clearer and facial features more distinct.

17. It may not be much consolation, but men are sometimes verbally harassed and occasionally threatened on the run, just as women are. Be sensible when you run, but don’t let insignificant taunting limit your freedom.

18. If you run so much that your periods become light or non-existent, you may be endangering your bones. Amenorrhoea (lack of a monthly period) means that little or no oestrogen, essential for the replacement of bone minerals, is circulating in your body. Amenhorroeic women can stop, but not reverse, the damage by taking oestrogen and getting plenty of calcium. If your periods are infrequent or absent, consult a gynaecologist, preferably one sensitive to the needs of runners.

19. If you were a regular runner before you became pregnant, you might have a bigger baby – good news, since, up to a point, larger infants tend to be stronger and weather physical adversity better. Researchers in the US found that women who burned up to 1000 calories per week through exercise gave birth to babies weighing five per cent more than the offspring of inactive mums. Those who burned 2000 calories per week delivered babies weighing 10 per cent more.

20. Women who run alone should take precautions. Leave a note at home stating when you left, where you’ll be running and when you expect to return. Carry a personal attack alarm. Stick to well-populated areas, and don’t always run the same predictable route. Avoid running at night and don’t wear jewellery. Pay attention to your surroundings. Carry identification, but include only your name and an emergency phone number.

21. No matter what your size, it’s a good idea to wear a sports bra when you run. By controlling breast motion, it will make you feel more comfortable. Look for one that stretches horizontally but not vertically. Most importantly, try before you buy. A sports bra should fit snugly, yet not feel too constrictive. Run or jump on the spot to see if it gives you the support you need.

22. If you ran early in your pregnancy, you might want to try switching to a lower-impact exercise during the latter stages and after delivery. Because of the release of the hormone relaxin during pregnancy, some ligaments and tendons might soften. This will make you more vulnerable to injury, especially around your pelvis. Walking, swimming, stationary cycling and aquarunning (you’ll be even more buoyant than usual) are good choices.

23. Trying to lose fat by eating less and less and running more and more doesn’t work. The more you exercise and the less you eat, the more likely your body is to ‘hibernate’. That is, you’ll conserve calories and thwart your efforts to lose fat. The better bet is to exercise reasonably and increase your food intake early in the day to fuel your training. Eat breakfast, lunch and an afternoon snack. Then eat lightly at dinner and afterwards.

24. Morning is the best time for women to run, for lots of reasons. First, it’s the safest time; statistics show that women are more likely to be attacked late in the day. Second, studies have shown that morning exercisers are more likely to stick with it, because what you do first thing gets done. Third, it saves you a round of dressing, undressing and showering at lunchtime or later. Fourth, it gives you a feeling of accomplishment, which is a great mental and physical start to the day.

25. Exploring your competitive side can offer benefits beyond running. Racing can help you tap into a goal-setting, assertive and self-disciplined side of your personality. Channelled correctly, these attributes can boost your success in other parts of your life, such as in the workplace.

26. ‘That time of the month’ (or even the few days preceding it) is not the time when women run their worst. The hardest time for women to run fast is about a week before menstruation begins (a week after ovulation). That’s when levels of the key hormone progesterone peak, inducing a much-higher-than-normal breathing rate during exercise. The excess ventilation tends to make running feel more difficult.

27. Just because you’re married and have young children and a job doesn’t mean you don’t have time to run. Running is time-efficient and the best stress-reducer on the market. You need this time. Taking it for yourself (by letting your husband baby-sit while you run, for instance) will benefit the whole family.

28. Babies dislike the taste of post- exercise breast milk, which is high in lactic acid and imparts a sour flavour. One study found that nursing mums who logged 35 minutes on the treadmill had to cope with grimacing, reluctant infants if they nursed too soon afterwards. Researchers recommend that you either collect milk for later feeding, or breast-feed before running.

29. Women sweat less than men. However, contrary to popular belief, women dissipate heat as well as men. The reason: women are smaller and have a higher body-surface-to-volume ratio, which means that although their evaporative cooling is less efficient, they need less of it to achieve the same result. Nonetheless, be sure to drink plenty of water (until your urine runs clear) to offset the effects of sweating and prevent dehydration.

30. While no one has ever proved the old theory that women are better marathoners than men (because they have more body fat to burn), you never hear anyone argue the opposite. Men tend to use their strength to push ahead in short races, but this can backfire in a marathon. Women seem perfectly content to find a comfort zone and stay there. This makes them ideally suited for the marathon – the ultimate keep-your-cool and keep-your-pace distance. So why not be bold and set your sights on a marathon?


To Trail or not to Trail? (that is the question)

November 26, 2008

My esposo phoned me and asked if I’m interested in doing Trail Run. I’ve been running for quite a while but haven’t tried it on trail. I was so envious of him when he ran at the North Face just a few months ago. I remember how I told him that I could do it and it would be a cinch for me. Well, I guess now is my chance. But am I ready? Still haven’t decided yet. Check out the poster. 😉

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If you’re up to the challenge, you can register at The North Face Stores and at R. O. X.

See you there. 😉


New Balance Unofficial Result

November 19, 2008

Extribe.com.ph posted the Unofficial Result of NB Power Race:

Unofficial Result for 5K

Unofficial Result for 10K

Unofficial Result for 25K