Please refer to the info sheet below if you have questions on baggage counters, starting lines, where to park, gunstart, etc. for Unilab Active Health Run United 3 (Runrio Trilogy Leg 3) especially for those who misplaced their copies.
For more details, please click HERE.
Read the press release HERE.
We had a chance to attend Powerade’s launch of their new product, the ION held at White space Makati.
Upon arriving, we were able to see a lot of sports enthusiasts wearing their Powerade shirts. It’s a big launch I must say.
Inside the “camp,” Powerade prepared 4 sports activities and challenges for guests and winners of the each challenge will bring home a Timex watch. 
Introducing the 4 Brand Ambassadors of Powerade ION4:
I would like to share some pictures from the event:
The challenges:
Chummies trying out some:
Winners:
Other highlights:
New Upgraded Formula. Powerade ION4 Advanced Electrolyte System. Go for the Complete Sports Drink. To learn more about this breakthrough product, go to the Powerade ION4 Facebook Fan Page (www.facebook.com/powerade) and/or follow @PoweradePH on Twitter.
Thank you Powerade!
Powerade has just released their new product, the ION4. It is a revolutionary sports drink that comprises 4 Ions instead of 2 compared to other sports drinks in the market. For more information, please read through the presser below:
Powerade Ion4, the Complete Sports Drink Launched
Elite Athletes Lead the Hydration Revolution
Just when we thought our sports drink couldn’t get any better, The Coca-Cola Company proves otherwise.
This 2012, the visionary behind some of the world’s most successful beverage brands is once again raising the bar with a breakthrough in hydration and fuel replenishment: new POWERADE ION4® with Advanced Electrolyte System. Scientifically-developed through years of research and field testing, it boasts of a new and upgraded formula trusted by top sportsmen across the USA, Canada, Europe, Latin America and Asia. Now, it has finally come to the Philippines, ready to begin a revolution in hydration.
“Athletes and the growing population of sports and fitness enthusiasts in the Philippines are ready to level their game up. Some tend to believe that the way to do this is by buying the latest sports gears and equipment. But we must remember that our most important gear is our own body. We need to make sure to properly take care of our ‘inner gear’. And thus, in order to achieve our goals, we need a hydration partner that provides us with the essential things we need in order to perform better. Other sports drinks have two ions. This new formula has four. POWERADE ION4® is complete with the 4 electrolytes in the same ratio typically lost in sweat. That is why we are bringing new Powerade Ion4 in the country- to empower you to complete your game with the complete sports drink,” says Teejae Sonza, Group Brand Manager for Hydration, Coca-Cola Philippines.
But the question is: why should we take on the challenge to switch from incomplete to complete? New POWERADE ION4® helps replenish fluid losses and the four key electrolytes in the same ratio typically lost in sweat: sodium, potassium, calcium and magnesium. It also contains carbohydrates at 15 calories per 100mL. POWERADE ION4® encourages the body to absorb fluid and maintain fluid balance. Carbohydrates are replaced as well, supplying your working muscles with fuel, helping you sustain mental and physical performance as you exercise. To help you fight off dehydration, POWERADE ION4®doesn’t switch your thirst receptors off prematurely. It keeps you feeling thirsty until you’re properly rehydrated.
When sweating, the body loses more than just water. It loses these electrolytes which are important in exercise. The importance of each was reviewed by The American College of Sports Medicine, American Dietetic Association and Dietitians of Canada and it was learned that: Sodium is a critical electrolyte, which helps you sweat effectively and aids in muscle contraction; Potassium, on the other hand, is important in the overall energy metabolism; Third of the four key ions is calcium, which essential for overall bone metabolism; Lastly, magnesium plays a vital role in regulating cardiovascular and neuromuscular functions to sustain your performance. Drinking Powerade Ion4, completely packed with these four vital ions, is the most effective way to replace fluid and fuel losses.
Powerade is a trusted partner of many sports organizations in the country and the world. In fact, it is the official hydration partner of the 2012 Olympic athletes in London. Such quality product could only be represented by a breakthrough team of ambassadors; four of the country’s elite athletes in the name of multi-awarded runner and coach, Rio Dela Cruz, top fitness maven Chinggay Andrada, champion basketball player David Semerad and international football player, Neil Etheridge. Sonza proudly says: “We have selected these exceptional individuals to represent Powerade Ion4 for very obvious reasons. We all know they are not only on top of their game, they are also all well-admired achievers. But most of all, they know their respective sports by heart and are very much passionate in improving and achieving further. They would never settle for anything less than complete. That’s the kind of attitude and spirit our brand has. It is always up for greater challenges and it always aims to gain complete power. With them, we have a dream team.”
With their expert know-how in their respective sport and on the importance of proper hydration, they will lead the nation, hardcore athletes and casual sportsmen alike, to conquer their athletic ambitions and step their game up with the help of Powerade Ion4’s improved formulation.
“Proper hydration is very important in sports. I used and tested Powerade Ion4 in my training, competition and organized races and I believe this product will help elevate my performance as well as other runners in the country. To have all the essential components to level up our performance- this is what we all need,” says Rio.
Powerade Ion4 is available in Mountain Blast, Orange Burst and Silver Charge in the new easy-grip 500mL bottles. The Mountain Blast and Silver Charge variants are also available in sports caps, perfect for rehydrating during exercise.
New Upgraded Formula. Powerade ION4 Advanced Electrolyte System. Go for the Complete Sports Drink. To learn more about this breakthrough product, go to the Powerade ION4 Facebook Fan Page (www.facebook.com/powerade) and/or follow @PoweradePH on Twitter.
Here’s a sneak peak of what’s inside coach Rio’s store in Bonifacio High Street.
Just recently, a group of bloggers were invited for Riovana’s launch and we were taken to a tour and showed us what it is for runners/shoppers.
The store has three parts the main store where you get to shop for your running gears and accessories. Second part is called sole searching where you can use their lockers and bathrooms (for a minimal fee) after you train around BGC. Third is sole healing, a massage/recovery center for runners, where you can have your pre and post run treatment/s; of course you have to consult a doctor first for proper diagnosis and treatment plan. A team of professionals are ready to assist you in the likes of doctors Gar Eufemio, Jun Rafanan and Philip Tan-Gatue; Jim Saret, their conditioning specialist; together with a group of nurses and physical therapists.
Riovana will help each and every runner achieve his or her own running nirvana by providing them with the right information, gears, apparels and shoes, together with the right facilities for training and post relaxation.
Let us all visit Riovana and experience the sole of running. See you!
Love-hate relationship, that’s how I am with my Asics GT 2150. Got them free from Toby’s last Christmas. Since then I was trying to break in the new pair. It took me about 1-1/2 months to fully understand the shoes and see how it will make me enjoy the ride.
To start off, Asics GT 2150 was winner of the Runners World Editors Choice in 2010 and was recognized as one of the best stability shoes there is. Heard and read some stories about getting blisters from them and I have my fair share to that as well.
The first thing I’ve noticed when I started to fit the shoes is that my feet were like on bed. It was very comfortable and it hugged my feet. One of the more obvious was the medial arch support. It is my first time to feel such a prominent arch support from shoes which I think may have caused the blisters.
Walking on them felt like I had springs on my shoes. It was bouncy and made walking very comfortable and easy.
The mesh design of the shoes also allowed air to enter and you can feel that the most when you’re not wearing any socks. They’re also relatively lighter than the other stability shoes in the market. They also have reflectors in front (just on top of your big toe) and at the back that makes it also the ideal shoes to run with at night.
Did several short runs with them and it was difficult. I suffered from shin splints that made me really shorten my runs. I’ve no doubts about the impact. These shoes really absorbs them. Another issue that I had with them, just like the others who have reviewed the shoes, is that I sustained medial arch blisters. At first it felt like a sharp object was rubbing against my skin while running. Later after removing them at home, there they were…beloved blisters. That’s one reason why my old Adidas shoes extended its services to me and became alternate shoes (actually Asics was shelved for a while). I don’t use my Asics to long runs either. I don’t want to be bothered with the blisters and at the same time shorten my trainings. First thing I did was to verify the insoles and identify what causes the blisters. I’ve tried placing wax, tapes, nail filed them (to smoothen the sharp edge) but it still caused blisters. A friend of mine told me to cut the insole. At first I was hesitant but I gave it a try. And voila! That small piece that I removed from the insole made a big relief. I didn’t have blisters anymore (sorry Asics, I really have to cut them or else I’ll suffer). Next is my issue on shin splints. I know my shin splints are only caused by wrong tying of shoelaces. So I experimented on my shoelaces. Tried loosening them, skipping some of the holes, tried loosening and tightening at some parts, etc. The solution was easy. I didn’t put laces on the last 2 holes of the shoes. That made the trick. No more shin splints!!!
To learn more about Asics GT 2150′s technology, you may read www.asicsamerica.com or you may also read them below:
Impact Guidance System (I.G.S.®) (RUNNING)
ASICS® Design Philosophy. Employs linked componentry that enhances the foot’s natural gait from heel strike to toe-off.
Space Trusstic System®
This midfoot stabilizer creates a pocket between the Trusstic System® device and the midsole, allowing for controlled midsole deformation and more efficient foot function.
ComforDry™ Sockliner
Provides cushioning performance and anti-microbial properties for a cooler, drier, healthier environment.
Solyte® Midsole Material
A lighter weight midsole compound than ASICS’ standard EVA and SpEVA®. Also features enhanced cushioning and durability.
DuoMax® Support System
A dual density midsole system positioned to enhance support and stability, positioned sport specifically.
Just last Sunday, I ran 21K at the Condura Skyway Marathon using my Asics GT 2150 and it felt really great! Considering that I forgot my knee strap at home, I was expecting something painful is going to happen on my left knee. But again, there was none, no pain at all. I can say that the shoes really helped in minimizing the impact on my knees.
As a summary, I think the Asics GT 2150 is a very good pair of stability shoes and runners who are on the heavy side would really benefit from them. The fact that it absorbs shock and impact makes it safer to the lower extremity joints, specifically your ankles and knees. The downside of it is that you might also suffer the blisters that most of us (who reviewed the shoes) encountered upon initial use. But after when you were able to get rid of the hassle, you will get to feel the best that the shoes can offer for you. If you’d ask me, this pair is ideal for long runs.
Hope you enjoyed and learned something from my article. Keep on running!
I have been bothered by cough and colds for the last 2 days. I’m not sure how I got this but definitely I need to do something about it. I might be having poor immune system probably because of not running regularly for the past weeks, mostly because of the holiday season. Since I started running, I rarely do get colds and when I do, it only lasts 2-4 days. It’s a horror for me to be catching cough and colds way back because it’ll take like weeks before they go away.
I should be running an LSD tomorrow, since I have this, I can only do short runs and resume long runs once I’m okay. Sorry guys, I’ll run with you next time. I just need to rest. The mix of cold weather, heat training, and stress won’t make me any better. 
The question is, can you really run when you have cough and colds?
Generally you can. You just have to be extra cautious and make sure that you stop when you feel uncomfortable. Try doing easy runs or at your most comfortable pace. You’ll know that you’re doing just fine when you’re not short of breath every time you finish a kilometer. From my point of view, you can only do short runs anything between 10K-15K as long as it’s in the easy pace. You don’t have to speed up as you need to breathe in more to increase the supply of oxygen which you have difficulty of doing because of colds. You can slightly open your mouth to help you take in oxygen more efficiently.
When you’re suffering from sinusitis, refrain from running. Some doctors would recommend a 3-day rule. Rest for 3 days before doing easy run. The operative word is EASY.
Another way to check if you’re okay to run is that if your cough and colds symptoms are all found above your neck like sneezing, stuffy nose, etc. Anything below it like having chest pains, vomiting, aches, fever and chills, I’m sorry to say this, but you have to stay home and rest.
Time and again, we are reminded that runners do need rest too. During these times, you should take the opportunity to rest and get well. Here are some tips for a speedy recovery:
I hope everything’s going to be well by tomorrow. I will have to go home and rest for now. Will be doing a short run tomorrow morning to help boost my immune system and recovery. Did I mention that running clears congestion?
See you around!
I had the chance to attend The Bull Runner Dream Marathon Bull Circle last night. This is part of the preparation for our first marathon; the science into running a marathon, as Dr. George Canlas put it.
But don’t get me wrong. The topics you’ll be reading are not just for aspiring marathoners only but for all runners, may it be 3K, 5K, 10K, etc.
In general, there were 2 parts of the discussion. First was about Hydration which was discussed by Dr. Canlas and the second was about Nutrition that was discussed to us by Mr. Armand Mendoza and Ms. Mitch Felipe-Mendoza.
I. Hydration
We have heard a couple of times about hydration, why it is important, and how it affects our activities. Below are some complications of dehydration (not from the slides presented last night but shares the same (almost) information):
Hourly sweat rate
It is important to make a hydration plan as much as we do for nutrition. It is important that we do the plan and test them for efficiency during our trainings. For us to be able to plan well, here’s a computation that we need to be reminded of and use as baseline:
As an additional information, Runner’s World also published an article on how you should test or do your sweat test:
1) Weigh yourself nude right before a run.
2) Run at race pace for one hour, keeping track of how much you drink (in ounces) during the run.
3) After the run, strip down, towel off any sweat, and weigh yourself nude again.
4) Subtract your weight from your prerun weight and convert to ounces. Then add to that number however many ounces of liquid you consumed on your run. (For example, if you lost a pound and drank 16 ounces of fluid, your total fluid loss is 32 ounces.)
5) To determine how much you should be drinking about every 15 minutes, divide your hourly fluid loss by 4 (in the above example it would be 8 ounces).
6) Because the test only determines your sweat losses for the environmental conditions you run in that day, you should retest on another day when conditions are different to see how your sweat rate is affected. You should also redo the test during different seasons, in different environments (such as higher or lower altitudes), and as you become faster, since pace also affects your sweat rate.
II. Nutrition
Armand and Mitch shared to us the science of nutrition and how each individual should eat. First we need to know, what we are aiming before the run. Is it weight loss, maintain your current weight, or weight gain? The level of (sports) nutrition will somehow dictate the level of performance during our race day, weight management, and recovery from physical activity.
The Food Pyramid
They have to come out with the new food pyramid to further explain that the less you work out or exercise, you’ll be needing less amount of food groups and otherwise.
What do we need to eat?
Carbohydrates, proteins, fats, and regular intake of Vitamins A, B, C, D, E, and K plus minerals such as Calcium, Sodium, and Potassium comprise a good nutrition habit especially for athletes/runners.
On Carbo-Loading
I’m sure we all have heard about CLP or carbo-loading party/ies. I’m also quite sure many of us are wondering what these are for and is it really necessary. When I was starting, I got so confused with the jargons being used in running. I also tend to sometimes forget the meaning even if I’ve already heard it a couple of times. Apparently there’s a scientific approach and the right way of doing your CLPs. Per Mitch and Armand, there are 3 types of Carbo-loading:
I’m not going into details about the 3 types. What’s important to remember for me is that if you’re expecting a race on a Sunday for example, taper your carbs intake from Monday-Wednesday then go heavy between Thursday-Saturday. You know yourself better and you know what food works for you before race day. My 1-2 day regimen of carbo-loading is always pasta, chicken, and rice and in the morning of race day, about 2-3 hours prior the gunstart, I eat a little rice/bread plus a canned squid recipe (shhh…that’s a secret). That meal somehow sustains me throughout the short runs. But doing longer distances is another story. I still have to plan better as I tend to get hungry starting at 15K when doing Pikermi (imagine doing a marathon, yaiks!).
During the discussion, if you want to know the right amount of carbs that you need during your final carbo-loading days, multiply your weight in pounds by 4. Which is equivalent to 6 cups of rice, 6 pieces of bread, 2 cups of baked beans plus vegetables and fruits for the remaining carbs. Click HERE for a sample meal plan (not part of the presentation last night; this is just an added information).
In addition, I found a calorie table calculator for runners. I find it interesting especially to those who are lazy to do their maths like me. It’s worth giving a try guys. Click HERE.
Oh, and by the way, the dreamers were able to get their Jeff Galloway tickets and they’re for free. Originally planned for a February 5 session, but later realized that it’s Condura the next day, so I settled for February 2 session instead.
In a nutshell, Nutrition and Hydration are vital to every athlete or runners for that matter. You must understand how your body works and how it needs food and hydration before, during, and after a run. It is inevitable to plan what and when you eat and drink to make sure that you’ll not end up hungry, no energy to go further and farther, and dehydrated.
Hoping that everyone who reads this find the article informative and helpful for their future runs. Here’s to a well-planned running regimen to everyone!
See you running!
Are you getting enough sleep? It is stated that an adult spends 7-8 hours of sleep a day. But because of our busy lifestyle we tend to forget about importance of sleep. I suffer from insomnia way back year 2000 up to 2004 because of school and then at work where I need to go on a shifting schedule. My body clock takes time to adjust to new sleeping hours especially having to change my schedule every 2 weeks. If I arrive home at 11PM, I sleep around 4AM or 5AM and wake up at 8AM and prepare for work again. Luckily my schedule got stabilized and now reporting to work in the morning which gave me more time to sleep at night.
During the time I started running, I tried sustaining my sleeping habits (3-4 hours of sleep a day) and still having to train for a run. But that didn’t help much. I realized having to sleep at least 6-7 or 8 hours rejuvenates my tired muscles and makes me more focused on tasks at work and gives me more energy and motivation to run even after work.
But I have to admit, I really can’t sleep the night before a race. I only get 3-4 hours of sleep probably due to excitement, anxiety, and nervousness. But nevertheless, I still get to sleep or continue sleeping after the race. I remember only having 2 hours of sleep for the QCIM 2 that was held just recently (December 2010) which I think took its toll on me aside of course from the challenging route it has for runners. But in general, I think it is normal for some runners to get lack of sleep a day before the race as long as you were able to take good rest periods prior.
So what are the benefits of sleeping?
It is important for us to get enough sleep especially if we are serious about running. We can’t abuse our body of having it work hard for us but doesn’t get enough rest after. My average time of sleep to make me function well is at least 7 hours a day. Anything below that will make me demotivated, out of focus, and feel a lot tired the next day and not to mention I get sick with consecutive days with lack of sleep.
Sleeping should be part of a runner’s discipline. So if you’re serious about it, plan it out now and make some adjustments with your lifestyle to make running work for you and not against you.
I started running alone inside our village and really didn’t feel the need of joining a group. But after a couple of months, I realized that joining a group is vital. Why? Because you’ll meet people who share the same passion in running like you do and imbibe that passion to make the sport a more communal endeavor.
So who do you usually meet in a group? You’ll meet seasoned runners, podium finishers, coaches, triathletes, duathletes, aquathletes, students, professionals, bloggers, or even your high school or grade school friend. As you can see, the group is diverse in terms of age, background, and experience in running. This is also the best venue where you can share and also grasp tips especially from the seasoned runners.
Joining a running group also has perks. They become your instant support group when you do your races, you get to be updated of what’s latest in the running community, sometimes you receive free stuff (including free race kits 
), you’ll always have photos on a weekly basis or during runs, and sometimes groups offer special (free) trainings for newbies; so make sure to grab that opportunity because a session could be pricey if you hire a coach.
If you’re having a hard time looking for a running group, here’s a link where you can start.
Hope you find the perfect running group and make you enjoy running more.