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Heavier Weights or More Repetitions?

by: Dr. Gabe Mirkin, M.D.

Older people gain more muscle strength by spending more time lifting weights, whereas younger people gain more muscle strength by lifting heavier weights. In younger men, doubling exercise volume by spending more time lifting weights produced limited added muscle enlargement. In older men, it resulted in much larger muscles and far more strength (The Journals of Gerontology. August 2012).


Everyone becomes weaker and loses muscles with aging. You can slow down this loss of progressive weakness and even enlarge muscles by exercising against resistance as you age (The Journals of Gerontology, August 2012), but not by eating more protein (Clin Interv Aging, July 2012 ;7:225 - 234).

Image from

Expect to lose strength and muscle size as you age. Muscles are made up of thousands of individual fibers, like a rope that is made of many threads. Each muscle fiber is innervated by a single nerve. With aging you lose nerves, and each nerve that you lose also causes you to lose the muscle fiber that is innervated by that nerve. When you were 20 years old, the vastus medialis muscle in your thigh had 800,000 fibers. At age 60, it will have fewer than 250,000.


Just exercising does not make you stronger. You cannot grow a lot of new muscle fibers as you age. However, you can markedly enlarge the existing muscle fibers that you have by lifting heavy weights or pressing against progressively greater resistance. When you press against increasingly heavier weights, you damage your muscle fibers and feel sore on the next day. Then you lift very light weights for as many days as it takes for the muscles to heal and the soreness to go away. Only then do you lift heavy again.


First check with your doctor to make sure you do not have a condition that will be harmed by vigorous exercise. Then join a gym and ask for instructions how to use the weight machines.

As a general rule, on each machine, you will try to lift a weight 10 times in a row, rest a minute, and then do two more sets of 10. In the beginning, you should lift very light weights and go home without your muscles feeling sore. However, after a few weeks of lifting weights three times a week (never on consecutive days), you should be able to add more weight to each lift. Eventually you should feel some muscle soreness during and after lifting, and the soreness should go away in 48 hours and before your next workout.

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Columbia Eco-Trail Run - Mt. Pinatubo Challenge

The first time I step afoot at Mt. Pinatubo was a year ago during the Climb-for-a-Cause for Tahanang Walang Hagdanan together with Maridol, Victor Verry, Argow and other Travel Bloggers. And despite its infamous eruption history, wrecking havoc across a great area of vast lands wiping it out from the Philippine map, the sight that we came across to was such an amazement to behold, the crater was both creepy and really magnificent, the lahar walls was also scary but it reminds you of what power our mother nature has.

Just a few meters above the crater
On the 13th of October this year, I'll have another chance of seeing the great Mt. Pinatubo but this time, not as a trekker, nor a climber, but as a Nature (Trail) runner. I will be running the 12K distance category hoping not to get swallowed by the soft lahar muds as I will still be doing another obstacle race the next day. Will I see you trudging the lahar trails with me?

For the meantime, check out the following FAQs and Prizes for the Top 3 Male and Female Winners:

Frequently Asked Questions (FAQs):
  • What is the cut off time? – Cut off time will be at 10:00AM.
  • Will there be sweeping? – Yes, when the cut off time arrives, we will already sweep for participants still in the route.
  • Is it safe for beginners? – For beginners, we suggest they try out the 5K category.
  • Transportation details: Transportation is not included in the race kit. Participants will go there on their own but rest assured, there will be a parking space allotted for them.
  • What are included in the race kits? – singlet, race bib, drink stub, snack stub and finisher’s medal
  • Hydration details/station. How many? - there will be six hydration stations throughout the course
  • Recommended gears for this particular race especially those who are newbies in trail running – We are strongly advising participants not to forget their own hydration pack/bottle, as this is an Eco Trail Run.
  • Gun start time: 5:30AM (25K), 5:45AM (12K) and 6:15AM (5K).
Awards for Top 3 Male and Female

  • 1st Place – Php 3,000.00 cash and Php 1,000.00 gift certificate from Columbia
  • 2nd Place – Php 2000.00 cash and Php 1,000.00 gift certificate from Columbia
  • 3rd Place – Php 1,000.00 cash and Php 1,000.00 gift certificate from Columbia
  • 1st Place – Php 5,000.00 cash and Php 1,000.00 gift certificate from Columbia
  • 2nd Place – Php 3000.00 cash and Php 1,000.00 gift certificate from Columbia
  • 3rd Place – Php 2,000.00 cash and Php 1,000.00 gift certificate from Columbia
  • 1st Place – Php 8,000.00 cash and Php 1,000.00 gift certificate from Columbia
  • 2nd Place – Php 5000.00 cash and Php 1,000.00 gift certificate from Columbia
  • 3rd Place – Php 3,000.00 cash and Php 1,000.00 gift certificate from Columbia

Press Release Excerpts:
Columbia Sportswear, a pioneer in the design and manufacture of outdoor sports apparel and accessories, announces its latest challenge to all those passionate about the great outdoors: the Columbia Eco Trail Run in Mt. Pinatubo, which will be held on October 13, 2012.

From the starting point Clark Nayon Filipino, Pampanga, all participants will get to run a route consisting of valleys and river crossings. This run consists of a variety of paths perfect for those looking for a weekend adventure, and more experienced trail runners....

The way to Pinatubo has become both a weekend getaway for the adventuresome, and Columbia Sportswear longs to bring more awareness to this site. Those who will successfully rise to this challenge will have the chance to take home cash and other prizes.

Columbia Sportswear has long been known for promoting an outgoing lifestyle, and the Eco Trail Run in Mt. Pinatubo is another example of how the brand is committed to this advocacy.

The Columbia Eco Trail Run Pinatubo is organized by Adrenaline Multisport headed by Thumbie Remigio. For inquiries you can contact us through:

For updates and announcements, please refer to Columbia’s Facebook fanpage.

Columbia Sportswear is distributed by the Primer Group of Companies, Asia’s next retail giant.
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Unilab Active Health 2013 Event Calendar

Have you seen Unilab Active Health's 2013 Event calendar yet? It's not yet full-packed with monthly running and multi-sports events but, if you're planning to join only a select few races, here's one calendar that you will want to consider as the events are spaced well enough, giving you the needed time to recover and then to re-train for Unilab Active Health's next bigger event.

As you will notice, these races are not there just to give you a heads-up of what's coming, but are also progressive races that will surely inspire and motivate you to go up on a higher level as you finish each leg. The Run United for example boasts its 1st leg with a 21K highest race distance, and on to 32K for the 2nd leg, then a 42K for the 2013 RUPM. While if you want to switch to a different playing field, the Tri-United will also give you that shot of leveling up your distance.

And look, there's also the TBR Dream Marathon 2013 etched on the 24th of February for beginner Marathoners.

Now mark your Running or Triathlon calendars while still enjoying the rest of 2012 races. By January, all you have to do is to just start training for your Leg 1 race for Unilab Active Health.

One more thing, are you looking for sports apparels that will match your get-up on these ULAH events? Fret it no more and head on to Unilab Active Health's Stylish Sportswear for Men and Women.
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Rexona Run 2012 Winners

Announcing the complete Winner's list of the previously held Rexona Run 2012. Now here's your gauge on how far you should still train to get to our elites' winning time.

Let's contemplate these amazingly blazing fast finish times!



  1. 1st place: Jessa Mangsat (BIB 3435) TIME: 0:19:55

  2. 2nd place: Lovely Gemeroy (BIB 2019) TIME: 0:20:38

  3. 3rd place: Annaleah Cierva (BIB 1786) TIME 0:24:48

21K - Solo

  1. 1st place: Jackline Nzino (BIB 5357) TIME: 1:24:25

  2. 2nd place: Mary Grace Delos Santos (BIB 6770) TIME: 1:24:37

  3. 3rd place: Nhea Ann Barcena (BIB 4014) TIME: 1:32:00

21K - Relay

  1. 1st place: Flordeliza Donos & Jho-ann Banayag TIME: 1:25:23

  2. 2nd place: Cristabel Martes & Jolly Ann Ballester TIME: 1:28:35

  3. 3rd place: Victorina Carmen &Dalyn Carmen TIME: 1:33:22



  1. 1st place: Willie Rotich (BIB 534) TIME: 0:14:55

  2. 2nd place: Philip Ronoh (BIB 235) TIME: 0:15:14

  3. 3rd place: Rene Herrera (BIB 1780) TIME 0:15:25

21K - Solo

  1. 1st place: Jackson Chirchir (BIB 6850) TIME: 1:09:25

  2. 2nd place: Musa Bett (BIB 5354)TIME: 1:09:39

  3. 3rd place: Benjamin Kipkazi (BIB 6460) TIME: 1:11:25

21K - Relay

  1. 1st place: Rafael Poliquit Jr. & Richard Salano TIME: 1:10:21

  2. 2nd place: Samuel Tarus & Julius Kipkalam TIME: 1:11:35

  3. 3rd place: Raquin Irinio & Michael Villamor TIME: 1:12:15

21K - Relay Mixed

  1. 1st place: Lowemar Strella & Michelle Tibagacay TIME: 1:26:23

  2. 2nd place: Merlyn Lumagbas & Ryan Maranan TIME: 1:33:22

  3. 3rd place: Magic Lazo &Miguel Lazo TIME: 1:39:52

Official Race results also are now out at
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Race Route Update: Rexona Run 2012

Rexona Run is just a few days away, and we know you have already planned your pace or have targeted a finish-time. Yet, if you get lost, all those planning will be useless, so take heed of the slight update about your route and finish according to your plan.

Finish strong, finish good, and finish without getting lost! See you runners :)
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Nature's Trail Discovery Run 2012 - Final Leg

Nature's Trail Discovery Final Leg of the trilogy series is now open for Early Bird. The biggest of the trilogy series, the Final Leg will determine the Top 100 Trail Runners of the Year Award for those that have run the race in either the 1st Leg. To be in the running for the Award runners must have run at least the Final Leg and either of 1st and 2nd.

What: Nature's Trail Discovery Run 2012 - Final Leg

When: 25 November 2012 (Sunday),

Where: Daranak Falls, Tanay, Rizal

Distance and Registration Fees:

  • 5K (All Filipino) - Php 450.00 (Early bird) / Php 500.00 (Regular)

  • 10K (All Filipino) - Php 750.00 (Early bird) / Php 850.00 (Regular)

  • 21K (Open Category) - Php 900.00 (Early bird) / Php 1,050.00 (Regular)

Registration Inclusion:

  • 5K - Race kit; Finisher's Medal (Top 25 only); Finisher's Certificate; Loot bag

  • 10K (250 slots) - Race kit; Finisher's Shirt; Finisher's Medal; Loot bag

  • 21K (250 slots) - Race kit; Finisher's Shirt; Finisher's Medal; Loot bag

*Early Bird Registration: 03 September 2012 to 30 September 2012

*Regular Registration: 01 October 2012 to 11 November 2012

Registration Centers:

Online through PIMCO Sporting Events

Awards & Prizes:

Main Races 21km/10km Cash Prize & Award To Overall Winners and to Top 3 Filipino Finishers

21km Cash Prize For Overall Winners (Foreign or Filipino)

  1. Champion - Php 5,000.00 + Trophy

  2. 2nd Place - Php 3,000.00 + Medal

  3. 3rd Place - Php 2,000.00 + Medal

21km Cash Prize For Top 3 Filipino Finishers

  1. Top 1 Honor - Php 5,000.00 + Medal

  2. Top 2 Honor - Php 2,000.00 + Medal

  3. Top 3 Honor - Php 1,000.00 + Medal

10km Cash Prize (Male and Female Division)

  1. Champion - Php 5,000.00 + Medal

  2. 2nd Place - Php 3,000.00 + Medal

  3. 3rd Place - Php 2,000.00 + Medal

5km Trail Fun Run Cash Prize (Male and Female Division)

  1. 1st Place - Php 1,750.00 + Medal

  2. 2nd Place - Php 1,250.00 + Medal

  3. 3rd Place - Php 1,000.00 + Medal


All participants who completed the trilogy and finished all the races will get the Nature's Trail Discovery Run "Trail Blazers Award".

Top 25 Finishers of both 10k and 21k categories who consistently land in the top 25 of races 2 & 3 will get the Certificate of Recognition as Top Finishers Award.


All runners participating in any event should be at least 18 years and above male or female on the day of the race. Runners below 18 should be accompanied in the race by a guardian.

Runners participating in 5k Trail Fun Run should be crossover from road running or beginner runners. Runners already participated in 10k and 21k in previous races is not eligible to register and participate in the 5k.

Singlet Design:

Finisher's Medal:

Route Map:



Runners and their families and friends who would like the outdoors may get accommodation near the venue. This is highly recommended as there are amenities that you can try your hands for very affordable rates.

Shuttle Services for Metro-Manila Runners:

Additional fee of Php 300.00 per runner will be charged for the shuttle bus to the race venue and going back to the same pick up points as follows:

Pick-up Details (race day):

Date: 25 November 2012

Pick-up points:

  1. Shell Station, Makati Edsa

  2. Mandaluyong, City Hall Circle

  3. Quezon City Circle

  4. Masinag, Marikina in front of Mercury Drug

Time of Pick-up:

  • 2:00 AM - Shell Station Makati Edsa

  • 2:15 AM - Mandaluyong City Hall Circle

  • 2:40 AM - Quezon City Circle

  • 3:10 AM - Masinag, Front Mercury

The Bus will just pass-by so please be at the pick-up point on-time to avoid inconvenience and present your Service Stub. The Time of Pick-up are estimated arrivals at the pick-up locations given.

If you miss one pick up place, you can still catch up by proceeding immediately at any of the pick-up points ahead. The Shuttle Bus will not wait.

Time of Return Trip: All Runners must be at the shuttle bus for the return trip to Metro-Manila from the race venue after the race event on November 25 not later than 1:00 PM.

For more information, visit Pimco's Facebook fanpage or or you may also contact PIMCO Sporting Events at Tel Nos.: 532-1645 / 571-0524
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Chia Seeds - A Superfood?

I first came to know about this wonderfood when I read about it last year in an article somewhere I can no longer recall. Salvia Hispanica or Chia Seeds, were said to be a forgotten crop of the Aztecs Civilization, and was first used as food as early as 3500 BC. Chia was a significant food to them as rice is to us Filipinos, actually it was far more an important food crop than our rice as its history recorded that Chia seeds were even used as ritual offerings and currency to pay tribute to the nobility and priesthood.

It was also said that the Aztec warriors were solely fueled by Chia seeds as their food and water for their hydration during conquests that they called it their "Running Food" because aside from it being lightweight and easy to carry in small pouch, it gives them energy and endurance. The Tarahumara people - the Native Americans of Northwestern Mexico, who are well renowned for their Athletic prowess due to their endurance ability of running 320 kilometers (200 miles) over a period of just two days -- were also known as Chia seeds consumers.

Sadly, Chia seeds was lost during the conquest of the Spaniards to the Aztec civilization due to religious reasons, the introduction of new foods, and as the Spaniards also prohibited the farming of Chia. It was only re-discovered in the 1990s through the research and development program under the Northwestern Argentina Regional Project where it sprouted back and experienced a resurgence.

Chia seed is the highest known plant source of Omega-3 fatty acids (specifically Alpha-linoleic acid), about 25% protein, 30% oil, a substantial 25% dietary fiber, all the essential amino acids, antioxidants, calcium, iron, vitamins A and C, potassium, phosphorous, B vitamins including folic acid, and magnesium. Now that made it a Superfood, all those essential nutrients super-packed on a tiny seed!

Real Chia's Nutrition Information
With all these summarized history of the Chia seed, I am also glad and happy to announce that this Super food is now in our shores, well more than a year already but I never knew of its existence here until I saw Real Chia's facebook page a few weeks ago.

My first consumption of the Chia was a night before my 21K race for the final leg of the 2012 RunRio Trilogy. I just mixed a teaspoonful of Chia into my 330ml drinking water, times two as I made another one after I finished the first serving. It has been long taught to us runners never to take first-time foods a few days before our race but during this eve, curiosity was more powerful than knowledge.

Gladly, even though it was supposed to flush and clean-up my gut, one of its effect on me was a delayed onset of my bowel movement. No, I wasn't constipated, and it's not lose either. I was still able to have a daily visit to my "throne" but the evacuation amount wasn't as much as before. It was only 5 nights after (that's Wednesday) when all the debris of my large intestine was finally expelled, and surprisingly, it looks like a clean and healthy poop as there was only very little gas/smell and has a light-brown color, not so yellow and not so brown.

So far, that's just the only noticeable effect to me aside from the fact that I've been enjoying the Chia on my drinks, in water or on my evening hot-choco. I am actually a non-eater of plain fiber foods, but what I like about the Chia seeds is that it has a neutral taste, can be eaten raw, it has almost unnoticeable nutty-smell, and its gel-like structure after 5 or more minutes in water/liquid that becomes similar to the seeds my favorite passion fruit, only much tinier.

Chia seeds on water
Passion fruit

Keep posted here in my blog for more of my Chia consumption, and who knows I might get you a 7-day trial pack of this Superfood. ;) For now, you may look up to for the product info, and I'm also sharing this site I found for Chia recipes.
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Run For Pinoy Glory - Final Leg

“Summit Run for Pinoy Glory – A gift to our Filipino Paralympians” will harness the bayanihan spirit to honor Filipino Paralympians for bringing glory to the Philippines by representing the country in the world’s biggest sporting arena for persons with disabilities. By participating in the run, people from all walks of life – athletes and non-athletes, able-bodied and differently-abled – will get a chance to help in the continuous development of the Paralympians who inspire and bring glory to the nation.

What: Run For Pinoy Glory - Support Team Pilipinas

When: 20 October 2012 Saturday, 4:30AM

Where: Venice Piazza, McKinley Hill, Taguig City

Beneficiaries: Filipino Paralympic Athletes

Distance, Registration Fees, and Gun-time:

  • 3K - Php 450.00 / 6:10AM

  • 5K - Php 550.00 / 5:45 AM

  • 10K - Php 650.00 / 5:30 AM

  • 16K - Php 750.00 / 5:00 AM

  • 500m (Participants on wheelchair) - FREE / 6:00 AM

Registration Centers:

  1. Chris Sports Stores (until 14Oct2012) - SM MOA; SM Megamall; SM North EDSA; SM City Manila; Glorietta 3; Festival Mall Alabang

  2. Riovana (until 17Oct2012) - Bonifacio High Street, BGC, Taguig; Katipunan, Quezon City

  3. R.O.X. (until 17Oct2012) - Bonifacio High Street, BGC, Taguig

  4. Online Registration (until 14Oct2012) - ShadowFaxEvents; ProActive; RunnersRunner

16K Finisher's Medal

Route Map:

For more information, visit: shadow fax events
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2012 Run United 3: Runners Race Off to Complete the 'United Medal'

Finisher medals are a much-anticipated reward for athletes including runners. Participants of the Run United series this year did not just run for one medal, they ran for three of them. Unilab Active Health and Runrio Inc. created a unique 'united medal' that runners can complete at the 2012 Run United 3, the third leg of the 2012 Runrio Trilogy.

The united medal was introduced at 2012 Run United 1 early this year to encourage runners to try longer distances. If a runner finishes all three legs in these categories—21km/21km/32km or 21km/21km/21km, he or she will be able to complete the three-part united medal, which forms one big medal plate. The last piece of the medal was a big come-on for many of the runners at the 2012 Run United 3 at SM Mall of Asia grounds on Sunday.

Long-distance runners participated in full force. There were a record number of participants for the 21km and 32km categories, estimated at 6,000 runners. In fact, two weeks before the race, slots for 32km or the so-called ‘Afroman Distance’ were already taken.

According to organizers, it is for two good reasons. First, runners want to claim the last piece of the Run United united medal and second, to prepare for the upcoming Run United Philippine Marathon on October 28.

“We really expect a high turnout in the long-distance categories during Run United 3 because runners usually prepare during the first two races. Then they sign up for longer distances in the last leg. And this year, they have one more race to prepare for—our first ever marathon, so the number of long-distance runners further increased,” said Alex Panlilio, head of Unilab Active Health. Last year’s Run United 3 was also very well attended, with a record number of over 14,000 runners.

Coach Rio dela Cruz of RunRio Inc. added that the medal is another incentive in addition to the recognition given to long-distance runners at the annual RunRio Trilogy Awards Night. The RunRio Trilogy consists of Run United 1 last March 4, Run United 2 last June 17 and the just-concluded Run United 3.

“We are happy to receive good feedback about the Run United RunRio trilogy. The Run United series is witness to the runners’ continued growth and improved performance in running. We cannot wait to see them outrun themselves at Run United Philippine Marathon next month,” said Dela Cruz.

The short and medium distance categories— the Ceelin 500m dash, 3k, 5k, and 10k also had high turnouts, proving once again that running is now the most popular fitness activity of Filipino families.

The different starting line (Bonifacio Global City) and finish line (SM Mall of Asia) as well as the new routes that traversed through three cities (Taguig, Makati and Pasay) were a hit among runners.

Run United 3, which is for the benefit of Gawad Kalusugan and Children’s Hour, is part of the Unilab Active Health running series. Run United started with only 6,000 runners when it was launched in March 2010 and the numbers have steadily grown in succeeding events. An estimated 14,000 runners participated during its previous race—at Run United 2.

Besides the run races, Unilab Active Health also has a triathlon series, the third leg, Tri United 3, will be held on November 11 at Ayala, Alabang.

For further information or inquiries on race details, results, photos and discussions, please visit the following websites: or

The United Medal

The long wait for the third and final piece of the united medal is finally over as Run United fanatics participate in the third leg of the 2012 Run United Trilogy on September 16. The three-piece united medal was introduced at Run United 1 early this year to encourage runners to race on or try longer distances. If a runner finishes all three legs in these categories—21km/21km/32km or 21km/21km/21km, he or she will be able to complete the three-part united medal, which forms one big medal plate that symbolizes the runners’ commitment to sustaining an active and healthy lifestyle all year round.
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Ensure to Endure Run 2

Get the strength you need to finish the race. Drink Ensure everyday. Ensure has FOS that helps your body absorb nutrients better, for strength that lasts.

Join the 2nd Ensure to Endure Run on October 21, 2012 at the Bonifacio Global City.

Distance, Assembly and Gun-start:

  • 3K - 5:15AM / 5:50AM

  • 5K - 5:00AM / 5:40AM

  • 10K - 5:00AM / 5:30AM

  • 15K - 4:30AM / 5:15AM

Registration Requirements:

1. TO REGISTER FOR FREE, simply present your official receipt of Ensure products dated September 1 – October 19, 2012 at any of the following registration sites:

  • Toby’s Sports, SM Mall of Asia – G/F Entertainment Hall

  • Toby’s Sports, SM The Block – 3/F SM The Block North Edsa

  • Riovanna Bonifacio High Street – G/F Active Fun Building

  • Riovanna Katipunan – Unit 305 Regis Center Building

2. Registration starts September 7, 2012.

3. Purchase requirement per race category:


Purchase Requirement


1 FREE registration for 15k for every P800 worth of Ensure products in a single or accumulated receipts.


1 FREE registration for 10k for every P700 worth of Ensure products in a single or accumulated receipts.


1 FREE registration for 5k for every P600 worth of Ensure products in a single or accumulated receipts.


1 FREE registration for 3k for every P500 worth of Ensure products in a single or accumulated receipts.

4. Upon registration, you will get a race kit with a BIB number and a singlet.

5. Cash prizes will be given to the top 3 finishers for every category.

6. Special prizes will be given to top finishers, ages 50 and up, for each category.

Per DOH-FDA Permit No. 0502 series of 2012.

Visit Ensure To Endure Facebook page for more details.
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Race Route Update: 3rd RunRio Trilogy's Leg 3 - Run United 3

All set for this year's final leg of the RunRio Trilogy? Hit a final peek of this year's 32K and 21K race routes, showing the U-turns, aid and hydration stations that you have to take note of.

Runners, no going astray, okay? See you all on this race.
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Preparing Yourself For The 2012 Adidas King Of The Road

Triathlon coach Ani de Leon-Brown shares her foolproof tips to getting run-ready for the KOTR:

With this year’s adidas King of the Road (KOTR) coming up this September 30, it’s time to begin your preparations for the run.

If this is your first running event and it actually took you a while to finally gather the courage to join, then keeping that motivation alive is your number one priority. You may follow the dozen or so helpful tips online (like adidasrunning on Facebook), but without the proper motivation, all your preparations are for naught.

Set Your Goals. “Preparing for a race is like preparing for an exam -- you have to study the specific subject so you will not be shocked and will have the answers on race day. It pays to have a plan for whatever distance you are aiming for,” said Coach Ani de Leon-Brown, Filipina Ironwoman, triathlete, race director and proud mom.

When asked what she usually does to keep her motivation intact, she answered, “I visualize the excitement of race day.” She adds, “Visualize that you are going through the race already, and finishing it happily. It is great to have certain goals in your mind in terms of time, effort level, pacing, etc. If you have already planned these things ahead it will be much easier to actually execute them.”

Eat Right. Now is not the time to obsess over that bag of chips in your cupboard or that triple chocolate-flavoured ice cream in the fridge. When preparing for a race, a balanced diet is vital. If you’re training for a light to moderate session, Coach Ani advises not to eat too much before the run. “Maybe a banana or a slice of bread with peanut butter, or a small bowl of oatmeal will do,” she suggests.

“If you are doing a very long session you can plan to eat a much more solid meal at least two hours beforehand,” she adds. After your workout, she recommends, “focus on taking in some lean protein along with carbs for optimal recovery.”

Hydrate. Aside from your food intake, always remember to hydrate. Coach Ani advised, “During short runs, only water is necessary. For runs longer than an hour, some sports drinks or gels can help.”

Use the right gear. It may not be wise to start buying new gear. Stick with what you have. According to Coach Ani, “all you need is your favorite pair of running shoes.” If you have nothing to wear yet, test out your gear before the race and make sure you break in your new shoes. You don’t want to commit the common mistake of ending the race with blisters on your feet or, worse, dropping out of the race before crossing the finish line because of extreme pain.

Always take comfort into consideration. You may want to wear light running shoes to increase your speed and lessen stress on your leg muscles or heavier, but flexible, shoes that move with your feet to reduce the risk of injuries. “I choose the most responsive models which also offer good support and stability from adidas,” said Coach Ani.

Plan a training routine and stick to it. If you’re a beginner and only signed up for shorter 3km or 5km distances, Coach Ani recommends a very basic regimen of running at least three times a week, with one 45-minute session, even if you have to walk part of it, and two 30-minute sessions. For advanced runners, she suggests, “more than just aiming to finish the required minutes or distances, they have to train at their target race pace. So some sessions would have to have some speed involved.”

You may want to join a running group such as the adiNation of Runners Philippines, which provides another great approach to sticking to a routine. They have set schedules every week around Metro Manila and registration is free. It’s also a good way to meet new running buddies to train with you for the 2012 King of the Road. If this will be your first time to run, it would be a great venue to get tips and recipes for the proper diet for runners like you. Having running buddies also means surrounding yourself with like-minded people who can surely motivate you when you needed a nudge towards the right direction.

Signing up for the 2012 King of the Road is just the tip of the iceberg. Being physically and mentally prepared is what will separate you from the others and allow you to win that race. “It is an icon of a running race, one of the best and the oldest in the country. Consider yourself lucky to be part of this wonderful event, and savour every moment,” said Coach Ani, a KOTR regular.

For more information on adidas King of the Road, visit or
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How Training Methods Improve World Records

by: Dr. Gabe Mirkin, M.D.

In 1900, the world record for the mile was 4 minutes and 15 seconds. Thirty-five years later, it was 8 seconds faster, and now, more than 100 years later, it is almost 35 seconds faster.

Running Training Framework

The fantastic improvement in world records is due to superior training methods. The limiting factor in running long distances very fast is percent VO2 max, or the maximum amount of oxygen you can take in and use. Don Lash, the world record holder in 1935, had the same VO2max as the best runners today and he ran only 4 minutes and 7 seconds, 26 seconds slower than the present record.

Today's runners run the entire race near their VO2max because they run so much faster in training. A runner can run the entire marathon at more than 80 percent of his VO2 max, because he runs so much faster in training. Fifty years ago, the best marathon runners ran their very fast interval workouts at a pace of no faster than 4 minutes and 20 seconds per mile with repeat quarter miles at 65 seconds. Now, virtually all top marathon runners run their repeat quarter miles faster than 60 seconds each. It's the faster interval training, even at the expense of reduced workouts and longer recovery periods, that makes the difference.


World record times for women in running, swimming and speed skating sprint events improved so dramatically from 1952 to 1980 that they came close to the times of men. However, after the early 1980s, the gap between women's times and men's times widened, even though the times of women continued to improve (Medicine and Science in Sports and Exercise, March 2007).

The only reasonable explanation for this widening difference between men's and women's world records is the increased TESTING for the illegal use of steroids (artificial male hormones) that started in the 1980s. Adult women are naturally weaker than adult men. Boys and girls who receive equal training are almost equal in athletic ability until puberty. Then boys become larger, stronger, faster and much more athletic. The appearance of male hormones at puberty makes the difference. If female athletes are given male hormones, they immediately become able to take longer and harder workouts, lift heavier weights, and improve in all events that require strength or speed.

Male hormones help athletes recover faster so they can do more hard work and therefore become much stronger. The only reason for the widened gap between men's and women's world records in the last 20 years is the increased testing of female athletes to see if they are taking masculinizing hormones. I do not believe that the recent Olympic swimming time of a female Chinese athlete that was faster than that of men can be explained by just training.

I do know that the world distance running records set many years ago by Chinese women are suspect also.
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Takbo Bilis Para sa Ligtas na Pagbubuntis

The Philippine Obstetrics and Gynecological Society (POGS) is holding its 3rd Annual Fun Run on October 21 at the Camp Aguinaldo grounds. The event includes 3K, 5K, 10K and 16K race distances. This is in line with their Annual Convention which is held within the same month.

What: POGS Run 2012 - Takbo Bilis Para sa Ligtas na Pagbubuntis

When: 21 October 2012 Sunday, 5:00AM

Where: Camp Aguinaldo, Quezon City

Distance and Registration Fees:

  • 3K - Php 500.00

  • 5K - Php 500.00

  • 10K - Php 600.00

  • 16K - Php 600.00

Registration Centers:

  1. POGS - #56 Malakas St., Pinyahan, Diliman, Quezon City

  2. R.O.X - B1 Bonifacio High Street, BGC

  3. Run4Change - Hotlines: 0917-533-3742 / 0999-999-3742 /

You may download the registration form by clicking the image on the right.

Race Kits will contain the following:

  1. Race Number

  2. Singlets

  3. Giveaways / samples from sponsors

  4. Flyers and other promotional materials

Singlet Design:

Race Bib Design:

Race Routes:

Organizer: Run for Change

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On A Roll at Gold’s Gym With Adipure 360

Another pair on the roll.

A few months after becoming official partners with Gold’s Gym, one of the top fitness centers worldwide, premier sports brand Adidas has recently rolled out its campaign for Adipure 360 in selected Gold’s Gym branches around the metro.

Born for the Gym - Adipure 360

Adipure 360, the latest breakthrough shoes for training from Adidas is designed to give each and every user that much needed versatility and comfort during training.

Its various features command presence on the gym floor: flex grooves for maximum flexibility, an Ortholite sockliner with microbial protection, an outsole material that provides a lightweight cushioning, and a full bootie construction for anatomical comfort.

Getting the most out of a day’s workout from Gold’s Gym has never been so efficient and convenient with the Adipure 360.

To check out the latest about this tie-up, you may visit Adidas’ Facebook Fan Page: Adidas Philippines or Gold’s Gym’s Facebook Fan Page.
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Cecon Advance MultiSport 101

Unleash the top-rank runner in you. MultiSport 101 camp is on its 6th and final leg of the year. Join the Cecon Advance MultiSport 101 camp Running Clinic with Coach Jojo Macalintal on Sep. 15, 2012 at Bonifacio High Street Activity center. Learn tips and essential drills on running.

Are you fast enough? Demonstrate your speed in registering. The first 100 registrants get their singlet for free. Registration is free for MultiSport Philippines subscribers.

To register:

1. Send an e-mail with your name, address, contact details, preferred schedule (5:30am-8:30am or 4:00pm-7:00pm), and singlet size to


Jose Silva

9 Bocobo St., Greenville Village, Makati City




2. Wait for the confirmation e-mail of your registration within 24 hours.

Not a subscriber yet? Get your one-year subscription now and have the opportunity to participate in this exclusive event.

Call 403-88-25 loc. 221 for subscription details and loc. 215 for registration inquiries.
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A Trek to Mt. Pinatubo Crater

Elevation: 1,485m (1,745m before the 1991 eruption)
Ascent/Descent Dates: 04 June, 2011
Entry/Exit Point: Brgy. Sta. Juliana, Capas, Tarlac
Climb Purpose: Blogger's Climb-for-a Cause for the benefit of Tahanang Walang Hagdanan
Organized By: Jonel Uy of Let's Go Sago in cooperation with Travel Factor and Sponsors

Satellite Map of Mt. Pinatubo
Full event in Photos:

Bloggers at the pre-event briefing in R.O.X
(photo courtesy of Alex De Vera)
The 4x4 jeeps transporting the hikers from Sta. Juliana, Capas to
Mt. Pinatubo's base
Body-wrecking 1-hour ride on lahar-muds going to the starting area of the hike

Lahar-hills formation found at the sides of the trail road, eroding as the hard wind blows through it or as the ravaging mud and water flows on it's base.

The start of the trek was introduced with light rain showers that gave us some spine-bending cold and the thought of lahar muds washing us out.
On my favorite nightfest shirt and Royal Robbins
mountaineering pants (photo courtesy of Rodel "Argo" Cuaton)
Thankfully though, there was only a few centimeters rise of the waters that flowed through our direction.

Removed the leg pairs of my mountaineering pants converting it to trekking
shorts as it get soaked in water (photo courtesy of Rodel "Argo" Cuaton)
After the short rain, the sun peeked at us seemingly like it's verifying our existence, checking if we are still standing on the ground and continuing with our good cause.

After the stop-over at those green-roofed nipa huts, the second part of the
trek towards the jungles of Mt. Pinatubo begins with approximate time per
age group. (photo courtesy of Rodel "Argo" Cuaton)
From that point on towards the peak, we haven't really reached it in 15, or 18, or 20-minutes. Rather, the final trek upwards to the crater lake took us almost a good 25-minutes as we still took a good amount of time capturing the magnificent hues and sticking our gaze on the inviting nature-painted color of the natural environment from the rocks, pebbles, streams of water, and vegetations.

Then the prize of our trekking came into view as we reached the crater lake with its magnificently jade-colored lake water. The lakes' color was a surprise as I was hoping it would be a creepy-muddy brown-colored body of still and silent water with unknown creatures on its depth.

From here on, it was a fun-filled dipping and swimming with the bloggers and other hikers until our skin and flesh wrinkled from the cold water of the crater lake.
Argo on the loose while I watch how swimming should be done.
(photo shot by Maridol)

Other hikers camped for an overnight stay perhaps
As many would tend to shout due to the excitement and amazement
by the natural wonders of Mt. Pinatubo, this reminder serves as a
warning to help prevent soil erosion caused by noise vibrations.
The four runners at the time who joined the climb for-a-cause
(photo courtesy of Rodel "Argo" Cuaton)
With all the other bloggers and guest climbers
(photo courtesy of Alex De Vera)
On our way home, with still a few amount of time left, we managed to drop-by at Camp O'Donell where we also took some shots and read the astonishing sacrifices of the Filipino and American soldiers during the Bataan Death March in World War II where only about 45,692+ Filipinos and 9,300 Americans reached Capas, Tarlac on their gruelling march from Mariveles, Bataan.

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