Unilab Run United Philippine Marathon – October 28, 2012

@aldrin de la cruz- try to gauge your body, if most of your races or practice runs- you don’t feel too much pain or fatigue with the current distance then it is possible for you to try to increase your distance. In trying to run the 21k- you should be able to run(either with stops or continues/ or at least do a LSD-long slow distance training a few weeks before the race covering at least 15k or 2 hours of running. This will help you have a baseline mileage so that it will be easy for you to finish during race day. Lastly, also try in improving your nutrition since 21k is no joke- some runners take carbo gels or do carbo loading starting few days before the said race. See you at the finish line!

@tere comment 188

sige laban! Talagang inspiring ang fighting spirit mo. It’s great to hear that you are working around the limitations that you have. Tuloy ang ensayo. Huwag mahiya mag walk breaks kailangan talaga yan, honestly, importante sa akin rin ang walk breaks.

Please don’t let the goal cloud your judgement on raceday. Marami pa naman marathon at kung may problema, ang importante eh makatakbo na pa tayo sa susunod na race. IMO, mas mataas nga ang risk mo sa training kaysa sa race day.

ingat na lang sa daan… tumatakbo tayo ngayon dahil gusto nating tumakbo bukas.

as for the time, sa 7 hours ako nag base, so sa half mary 3:30 … sa flat 21k, 3:29 at ang pace eh 9m57s / km

eto yung mga milestones

10k 1:39
half 3:30
30k 4:58
40k 6:38

Kung gumagamit ng garmin, sa tingin ko mas magandang laging ahead sa schedule. Notorious kasi ang mga GPS watch pag malayuan na ang takbo.

sana makatulong

@jammer comment 196
normal lang na walang tulog ng sat night. Kaya sa akin lang, importante na pahinga yung buong week, minimize OT at stress… buti na lang at holiday sa friday. At hindi mawawala ang takot. Kaya nga may mga nagsasabi na makarating lang sa starting line eh, malaking achievement na.

@budz comment 195
good luck sir… hindi kailangan magmadali kahit anong mangyari, basta natapos eh PR… Hindi maiiwasan na iisipin mo na bakit ka tumatakbo… kahit prepared ka pa. Basta ang importante kilalanin mo ang katawan, at supportahan ng training. Pero once na tumawid ka na ng finishline at hawak ang medalya, maiisip mo na sulit ang lahat ng pinaghirapan mo.

@batabatutablog comment 193

sa opinion ko lang ha, iwasan ang celebrex, ibuprofen, o kung anong NSAIDs before ng takbo, at during ng takbo. Bakit ?

1. Unnecessary load sa liver… Sa long distance na takbo, especially full or longer, overloaded na ang liver natin at under stress sya. Malakas ang load ng NSAIDs sa liver… pero kanya kanya lang yan ha… ako iniingatan ko liver ko. Kahit nga vitamins hindi ako umiinom bago ng race o sa race day… usually sa hapon na kung nakapahinga na o next day na lang.

2. Mababawasan nga ang pain, kaso sa akin, kung masakit ibig sabihin may injury. Kung maramdaman ko agad na masakit, either pahinga o adjust ng foot strike. Kung loaded ng anti-pain na gamot, hindi natin agad mararamdaman… at baka maging full blown injury na bago mapansin

Pwedeng uminom ng NSAID / alaxan after ng race… nakaka tulong sa inflammation … pero ako matagal tagal na rin huling uminom ng alaxan. Dinadaan ko na lang sa lakad ang pananakit ng katawan post race.

Sa tingin ko nga dapat mas maging sensitive tayo sa pain para madetect agad ng katawan at mag-adjust . Kaya nga yung mga elites sa US, usually nagpapa align ng spine sa chiro nila

Ang gamot ko lang na pwedeng iniinom bago mag race eh… hmmm… yung … loperamide… diatabs o imodium… usually 1, at most 2. Alam naman natin na mahirap mag concentrate sa takbo kung ang priority eh iwasan ikalat sa daan ang hapunan nung kinagabihan… :-P

@aldrin comment 198
try mo muna mag training run ng 15k… lagpas 2x ang distance ng jump sa 10k papuntang 21k. Try mo muna kung anong pakiramdam mo sa 15k. Ako nung nagsisimula pa ako kasi sa 12k pa lang nararamdaman ko na ang hirap.

to those who will attempt the FM, i salute you.pag ka sign up ko sa 1st FM ko dati tulala the whole day. hahahahah! isa lang ang pwedeng maging problem dyan: injury during the race (severe cramps, itbs). kahit mag jog ka lang hindi ka aabutin ng sweeper. you might finish mga 6 to 6.5hrs. funny lang yung mga nagssabing yung mga hindi umaabot sa cut off eh kulang sa training. ang daming american greats ang nag DNF due to injuries sustained “during” the actual race. so hindi sla nag train??? hahahaha! pero tama din na maging prepared esp mentally. kung kaya mo ang 30k na run then go for FM. basta no injuries, walang problem sa heart, etc, fit to run talaga then you wont be sweeped. sabi nga, the FM is a 10k run w/ a 32k warm up.

eto din from Fred Lebow: “In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.”

run safe!

Mark_runner.ph

You are right. I will not defend myself because running a marathon is a learning experience and I aim to absorb what I can get to improve my runs. Celebrex will not only be a load to your liver but to your kidneys as well. This is why I will only use painkillers when running a marathon or more and only as a precautionary measure. And it only happens once in a year so I am hopeful that 1-2 celebrex capsules a year won’t hurt me in the long run. This is the risk that I choose to take. You are also correct in saying that it disguises possible injury during the race and that we need to be sensitive to pain because pain tells us that something is wrong. This is also why I take every possible precaution I could think of to avoid injury. Even if you take painkillers during the race, if it is an injury, your body will tell you so and you will feel it. And besides, it is only good for 4 hours and at one point or another, you are going to feel pain. It is up to you to discern whether you push further or stop and reevaluate. Thanks man. That was informative.

@Aldrin – pareho tayo na hindi pa naka-higit ng 10K. I suggest mag-15/16K race ka muna. Meron mga 16K races sa Oct 20 & 21, walang 16K sa RUPM eh. Kung bitin ka sa distance, i-improve mo na lang yung time mo. Yan ang gagawin ko. Next month na lang ako mag 21K.
Salamat sa mga tips at inspiring words ng mga posters dito.
Good luck sa mga mag-FM!

Does anybody know when race kits including bib can be picked up? I s it on site for FM?
Chris

@Sportyspice

When there’s a will there is a way. Give your body some time to get used to the stress, and learn the best way to breath. It’s the greatest secret to asthmatic running. If you know how to breath right, the rest of your body will get you to that finish line (kahit marathon pa yan! hehe) Good luck!

@abaca

haha, sure when I get to manila and see my bib I’ll give you the number. Although I may be too boring to run with. Para kasi akong kabayo, pagnakasuot na ako ng visor or cap and utak ko nasa kalsada nalang. hehe =)

@Mark_runner_ph

GPS? I have soleus but I don’t bring them to my race runs (only once at rexona) coz I have a timex heart rate monitor and it’s my security blanket (so I can monitor abnormalities in heart beat if ever during a race) I use my gps to monitor pace and compute my distance. Although I use an online calculator to get my estimated time, so far the computations are close to accurate.

Don’t worry…I’ll walk alright! hehe walk/run muna ako coz my LSD training has only a life span of 10-15km. haha so I will be doing galloway for this marathon (hopefully giving me a couple minutes ahead of the sweeper bus)

So far tama ka that training is more dangerous than the actual run itself, coz your pushing limits during training. So far just started heat training (nakulangan kasi ako heat training the couple of months back) and really feeling the burn (mild dehydration, will build training up gradually) I know the feeling and symptoms of dehydration from my previous training runs hence I know I can build some heat tolerance safely before the event. I think aside from all ailments plaguing me its the most dangerous thing that could happen, (even for healthy runners) you get dehydrated, your body heat builds up and you can get a stroke.

So guys who are reading, I know carb loading is a fav topic but monitoring hydration 1-2 weeks prior to event and especially 24hrs before event is a very serious matter. Stay strong, run safe!

Registered yesterday for my 1st Marathon…

For all the 1st timer here, baka gusto nyo po makipag meet before the run para sabay-sabay tayong lahat na 1st timers na dadaan dun sa starting line…

Just leave a message here…

Hope to see you guys on the road…

Happy Running…

Takbo-takbo lang… (“,)

16 days to go before the race… I’m planning my last long run this coming Sunday for at least 35 km, then the remaining days will be a tapering period…

Just aiming to surpass my 1st FM at 36th Milo marathon (4:45)…

Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself — William Faulkner

Stay fit and run safe always!

Details po sana kung paano makuha yng loyalty shirt….

run 21, 21 and 32K

tapos reg 21K sa RUPM

Next year na lng ang 42K…walang practice eh….hehehehe

1st time to get 2 shirts after the run if possible….hehehehe….

Haven’t received my racekit. Yung nag-online registration, na-receive niyo na ba sa inyo? 3 weeks ago pa kasi ako wala pa.

Oh, I just checked Runrio’s FB page.

Err… Magulo lang talaga mag-desisyon sila… Hindi/Ayaw na masagot/sagutin yung tanong ng iba. =)

Oh well, so long as I get my kit on time na lang…

@Mark-runner_ph
Trainer ask ko lang regarding “cramp” sa experience ko RU3 32km PR 4:26 malakas ang ulan nasa 27km na ko kamuntik na ko mag cramp so nag slow ako ng pace nawala ang cramp hangan makafinish line. Alam ko rin maraming runners ang nag cramp. Ano ba pre caution at remedy nito para sa first FM ko?

God bless us all runners!
P.S. LOVE YOU ALL RUNNERS

@Tere 207
aside from the greatest secret of asthmatic running, do you also have a (great) secret for hypertensive running? :-)

or perhaps anyone can share their secret?

i have a slightly elevated bp (130/90) at rest and is maintaining a daily medicine, but have completed several half marathons (best time is 2:10 ; ave time is 2:15) / trail runs and recently the 32K leg 3 (sub 4hrs). i will run the FM this time.

i use a heart rate monitor during the marathons and normally maintains 150 – 160bpm and will only go the 160++ bpm near the end

however, i’m hesitant to push further going to the max heart rate due to my condition

Whew!! counting down days before RUPM…. Run Run Run…

I’d like to call the attention of coach Rio, It’s about one of your staff at Riovana BGC regarding “hoarding”of available shirt sizes. I registered for the RUPM 42K but when I was asking the size “small “singlet, the staff told me “wala na daw available na “small” instead he gave a “XXL”size and suggested to get the replacement the other day..Good thing di pa ako umalis sa store at nagtingin pa ako ng mga items, suddendly, may binigyan yung staff ng Riovana ng “small “size”na RUPM singlet sa mga runners who just came in at nagpa register, what is this? uso na ba ang nagpapa reserve ng mga singlet? unfair naman sa mga iba na galing pa sa malayo at mga naunang nagpunta to register…I hope this “practice” won’t happen in the future..too bad I forgot the name of the staff, pero marami na rin daw nagko complain sa kanya dun sa store..

@e-runner

good luck and see you on the road =)

“Details po sana kung paano makuha yng loyalty shirt….”

yup. i do hope the week after RUPM :)

“Just aiming to surpass my 1st FM at 36th Milo marathon (4:45)…”

wow! fast time :)

grabi more,, training n sleep well.. do it.. okey goodluck ,,,thanks(@.@) see all guys…………..

will join 21k. after 3 years running, ndi pa rin ako ready for a full marathon… although kaya ko mag 42k, yoko lang ipagmalaki na naka tapos nga ng full pero ung time naman pangit…

@barefootdaves:
Many thanks buddy! sana kayanin ko… all the best for you on this event, hope to see you on the road… Run safe always!

I’ll try to do 32K+ tom,just to re-introduce my body to the stress of a FM, considering this will be my first.

Anyone planning on running LD tom? maybe we can do it as a group.

Train hard, Run Harder[on race day].

“Registered yesterday for my 1st Marathon…”

good luck! enjoy your 1st fm :)

“Train hard, Run Harder[on race day]”

and for some, train hard and race easy. good luck! :)

” regarding “hoarding”of available shirt sizes”

its best to send a PM/DM directly on his fb account or thru his twitter account. i hope you were able to send him a message already =)

@ e-runner

Not familiar with hypertensive ailments, but when you say resting heart rate of 130/90 do you mean sitting or walking? Is hypertensive same or similar to hypertension? if so you may want to consider swimming as an option to drop down your BP.

I used to have a BP of 110/90 after swim training (to loose fat and to strengthen my lungs for asthma) it dropped to 110/80 and eventually 110/70 and maintained this as today with my running lifestyle. (and I feel as though I might go 110/60 pretty soon) What swimming does is strengthen the heart my cardiolodist said so does running, but swimming in general trains you on correct breathing techniques that allows oxygen to flow properly to your heart (not just the lungs…. actually oxygen to all part of your body and organs) this makes your heart more efficient he said and the drop of BP of 90-70 means that exactly (heart is more efficient) my father was an old tennis player way back and he has a resting heart rate of 120/60 just an example. and my doc said he even has a patient who is also an athlete who has 100/40!

So dropping the BP depends on the sport (how fast it goes down coz it depends on the activity and the duration of your training.)

Not sure if this will help but check this link out: https://www.cps.org.tw/docs/Vol53%20No3%20Article%206.pdf

Now converting your BP to more efficient numbers takes painstaking time, You may also want to consider LSD and Maffetone (a friend recommended it and it’s helping me work my heart on a lower heart rate for prolonged periods) again this also takes time.

But during your run, oxygen is the way to go, your BP turns up when the body is stressed and nothing stresses the body more than lack of oxygen (or the lack of absorbing of oxygen) When I find myself having palpitaions during race day (elevated ones) I focus more on breathing longer and deeper, allowing the heart sufficient time to absorb oxygen. It’s a life saver,

If you panic or not realize that you have elevated BP and start hyperventilating, you’ll start to loose oxygen fast (we think breathing fast gives us more oxygen, it’s the opposite) hence the heart rate will start spiking more.

Hope I answered it right. If you plan to take up swimming though, like anything else please consult your doc first. *wink-wink*

Panu yung 21k and 42k runners, hindi makakapagdala ng gamit or bag? kasi nasa bgc ang start, tapos nasa moa ang finish line. hassel naman.

42k racekit 1k w/o singlet, injury po kasi ako during practice, txt me 09396568662, im from caloocan city

@ Running ronnie,

Better send it to his Twitter account. Baka hindi makarating kapag sa FB. Makarating man, baka burahin. ;)

@ jep,

Please read the FAQ’s released by Runrio. Nandun ang concern mo regarding baggage handling and shuttle service. =)

just got my race kit … delivered at the office. sa mga di pa dumarating yung kit, hintay hintay lang…

advisable po ba na magtake ng energy gel sa half marathon?

Registered for the 42k. Will see you guys on the 28th. For the first timers, don’t give up on your dream….You’re almost there. :)

@ rholly dineros,

Have you taken energy gels before? If not, then it’s not advisable. Remember the rule: Don’t take/use/wear anything new on race day. Do it in your training runs and see if your stomach can take it. If you feel any discomfort, stop using it. Baka kasi hindi kaya or hindi sanay ang sikmura mo sa mga ganyan.

Otherwise, it’s OK to take energy gels in runs exceeding an hour. Kasi ang intake niya ay every 30-, 45-, or 60-minute intervals, depending on your metabolism or experience.

If you read GU gels’ instructions, you take one gel 15 minutes before the race, then take another one after every 45 minutes. I fall on the 30-minute intervals – due to high rate of metabolism – though I typically take one at 40 minutes onwards. It’s either that or kapos lang kasi ako sa gel. ;D

HTH

@mark_runner ph nice advice para sa mga runners. , dami mong alam mark taba ng utak mo hehe.. , ang pinaka imporante sa lahat syempre ung mag train k para pagdating ng race nde k nabibigla., 3 x a week pwede na but in sunday un ang pinakamahabang duration ng run kasi ung mon-sat is work day ,nde k pwedeng mag push ng sarili mo kasi may work k pa., eto ung train ko sa sarili ko share ko lang tue- thur 70% slower than my pace (tantyahan lang) sat – 100% pace. and sund 60% slower but long runs, ika nga LSD ,para sa darating na race, pwede mong m i control ung pace mo hanggang sa finish line.

@comment 235: malupit talaga yan si bro mark :-)

tanong ko lang po ung LOYALTY SHIRT, maaavail din po ba yan kung nagrun United 1 2 3 (5K) tapos registred na kami sa united marathon…

how true na loyalty shirt lang makukuha mo pag 21k lang ang tinakbo mo kahit na complete mo yung ru1 to ru3, d raw kasama sa awards night pag hindi ka nag register ng 42 sa RUPM, just asking lang po

hi po. Pwede naba akong sumale sa 21k ? 16 yrs old btw/ thankss

good day runners… first time ko po sa half marathon.. good luck po sa mga full marathon runners.. idol ko po kyo.. i hope next year 42k nrin matakbo ko… first time ko mgjoin ng RUPM… masaya po ba dito….? thanks po…

question sa shuttle bus, pede ba sumabay ang non-RU participant? lets say nagkita kayo ng friend/relative mo sa moa and nakisabay going bgc

re loyalty shirt, last year i ran 5-10-10k and entitled ako sa shirt. but for awards night, sa pagkakaalam ko mga runners 21-21-32k ang naka attend nito last year

Practice run tom. at everest hills, preparing myself for the half marathon run on the 28th, see you all!!

naka take po ako ng energy gel during my first 21k on run united3/2012.pero 1/4 lng ng lalagyan.pinatikim lng po skin.pero ok naman po.natapos ko ng walang masamang nangyari sa akin.anyway salamat s po sa advice.my pleasure po.angel d saint.

“tanong ko lang po ung LOYALTY SHIRT, maaavail din po ba yan kung nagrun United 1 2 3 (5K) tapos registred na kami sa united marathon…”

as ive read it on unilab’s fb account, as long as you’ve registered on all runrio events (ru1, ru2, ru3, rupm) regardless of distance then you should be able to get one

“how true na loyalty shirt lang makukuha mo pag 21k lang ang tinakbo mo kahit na complete mo yung ru1 to ru3, d raw kasama sa awards night pag hindi ka nag register ng 42 sa RUPM, just asking lang po”

where did you saw it? was it in unilab’s fb account? for the past 2 years, it has been a practice that only those who participated the longest distances (ru1-21, ru2-21, ru3-32) will be able to attend the awards night. havent heard officially if they will include rupm (42km) as a criteria as well

“hi po. Pwede naba akong sumale sa 21k ? 16 yrs old btw/ thankss”

i believe a guardian will also need to sign the waiver/registration form. so that a yes

“good day runners… first time ko po sa half marathon.. good luck po sa mga full marathon runners.. idol ko po kyo.. i hope next year 42k nrin matakbo ko… first time ko mgjoin ng RUPM”

good luck! have fun on your 1st hm :)

Received my race kit yesterday. :)

2 weeks na lang. Kinakabahan na ako, hahaha… =)

barefootdaves

thanks sa info regarding sa LOYALTY SHIRT.(comment 244)

pwede po ba ang 16yrs old sa half marathon?

5k at 10k my medal din po ba?

Sir, Pwede pa po ba mag register ?

Sana may Mandaluyong Area din ang registration, may Toby’s din naman sa Megamall, EDSA Shang at Galeria..

Hi guys,

Please see link below for the list of potential recipients of loyalty shirt. Unfortunately, my name was not included in the list. Just emailed [email protected] if you have the same dilemma.

https://runrio.com/wp-content/uploads/2012/10/2012-Run-United-Loyalty-Shirt-Recipients.pdf

Stay fit and run safe always!

@gojojo: bro goodluck sa run mo.. train ka lang kahit 10K lang 3times on weekdays and have a longer run (16-20K) pag weekend.. well ngaun darating sunday na ung last chance mo. kasi next week taper down na tayong lahat

@michael lariza: sorry to say this, pero walang medal ang 5K and 10K. 21K and 42K lang.. but keep aiming for that medal.. kaya mo yan

@other first time 42K runners: this is it!!! this is our chance to see if we belong with the rest of these tough guys.. goodluck satin..

keep on running y’all

Honga pala, always be wary of your body’s stress levels, The fatigue factor is sure to come around the 32nd (usually the 36th) up to the 42nd kilometer. When that happens, you will be very vulnerable to leg cramps, other injuries and your lower body will surely feel a lot heavier. Take the time to stretch along the way consistently to battle the stress. I bring 4 bodivance sachets (theremogenic) with me para pag may mararamdaman na ako e papahiran ko na sya agad agad….This is to prevent muscle injury and promote recovery during the run. Alam ko yung iba dala ata e Salonpas….pwede rin yon. Atsaka, energy bars….I don’t do gels kasi tumataas ang palpitations ko tapos I feel a lot wozzy tapos parang magkakastomach upset pa ata ako.

I almost forgot, weird as it is, I bought salt with me during the run. I got those salt sachets from Mcdo and every 5km after the 21st km I consumed a sachet. Salt promote water retention and dehydration is one thing you do not want in a marathon.

You don’t do 42ks every single time. So it would be wise if you would arm and invest yourself with knowledge prior to the race.

Kaya natin toh!

@runner.ice: @barefootdaves
bro..,thanks sa advice..glad to know some nice runners like you… i’ll give my best shot sa first half marathon ko.. lalo ko ginaganahan mgtrain.. is it ur first marathon..? goodluck bro.. hopefully.., nxt year matakbo ko nrin yan..

@barefootdaves thanks po sir.. goodluck din po…

This is it! My recently concluded 26-week Marathon Training Schedule will be put to test. Hopefully i can maintain or surpass my training time of 4:05. Im aiming for a sub-4 for my first FM. Many thanks to the advice of some runners in this site.

“pwede po ba ang 16yrs old sa half marathon?”

pwede. as long as a guardian/parent will also sign the waiver/regs form

”5k at 10k my medal din po ba?”

wala po

“Sir, Pwede pa po ba mag register ?”

pwede pa po

” is it ur first marathon..? goodluck bro.. hopefully.., nxt year matakbo ko nrin yan”

its actually my 4th this year. continue on loving the sport. build up the necessary mileage and it will be a guarantee that you can finish a full marathon

“Hopefully i can maintain or surpass my training time of 4:05. Im aiming for a sub-4 for my first FM”

wow! ang bilis! :)

di na kinaya 36 km last sunday as part of long distance training. sayang yung oras try ulit bukas then tapering period na. kung di makaya bahala na si batman. kelangan din ipahinga katawan…

@quicksilver: ok na yung 36K bro.. kaya natin to :)

RUPM, lalaban kami sayo.. :)

Swimming is one of the great cross training for runners. I do swimming during off road…

12 days to go before the race… it’s coming closer guys… see you all on the 28th…

Stay fit and run safe always!

good day runners…, meron po ba 1st timer ng half marathon pwede po ba join sa inyo…? my cousins,they’re all runnin for 10k… kaya wala ko kasama from BGC to MOA… willing to meet up with new friends..thanks po..

@ runner.ice: hanggang 34km lang kinaya kanina sapat na cguro yun. Be safe to all… Godspeed

i hope this will help…

1. STUDY THE ROUTE – know where the hills, water station are but most
especially the toilets.
 
2. RUNNING SHOES – Decide on what running shoes to wear on race day. (Don’t
follow the norm if you want to use your training shoes go use it).
 
3. IDEAL RUNNING WEIGHT – Men (height in inches x 2) = Men ideal running
weight.
Women (height in inches x 2 – 20) = Women ideal running weight
 
4. DON’T EXPERIMENT – Don’t eat something new. Don’t drink a new sports
drink. Don’t even try sleeping in a very cold room before race day this can
give you problems.
 
5. TOILET – Go to the toilet and do the no.”2″. If needed use a “BIDET” to
help you.
 
6. NO BAREFOOT – the last thing you want is to step on a broken glass or
bump your toe on the door. Always wear shoes or slippers even after your
runs.
 
7. PEDICURE – don’t go for a pedicure before race day. Pedicure if not done
well can give you in grown toe nails.
 
8. DIVIDED YOUR ENERGY GEL – jelly beans work well with me. What I do is i
divide the packet into 5. Placing at least 3 to 5 jelly bean per small
plastic (ice candy packet).
 
9. REST & RELAX – your legs should be fresh on race day.
 
10. PUMP WEIGHTS – pump some weight in your arms, remember a journey of
42.195km can make your arms feel like your legs.
 
11. MASSAGE – a good massage 2 days before race day really gets the kinks /
knots out of your leg.
 
12. SEX BEFORE A RACE – some say sex the night before race day relives
stress. Some say it zaps your energy. See what works for you all I can say
is “Be faithful to your partner”.
 
13. WHAT WORKS FOR YOU! – example for me.
a. I take a rest day the day before the marathon so my legs are fresh but if
I skip 2 days I feel stiff.
b. i eat lots of high carbo food 2 days before race day.
c. drink lots of water the entire day.
d. Get out of bed at least 3 hrs. Before race time. Stretch, Take a shower,
have coffee, breakfast consisting of banana and muffin and another cup or
coffee and Stretch again.
 
14. GET MARKED – Using a pentel pen mark your target time on the inside
portion of your arm for the ff 10k, 20k, 30k, 35k, 40k, and 41k.
 
15. IDENTIFY TROUBLE SPOTS – During training you already have identified
trouble spots in your body that need attention ex.
a.) Applying petro jelly between your thighs or armpit to avoid chaffing.
b.) putting lots of powder in your running shoe to avoid blisters.
c.) taping your small toe to avoid rubbing.
d.) nipple guard.
 
16. CHECK YOUR RUNNING GEAR – garter on your shorts, abrasions on your
singlet, Nike shoes air insoles not deflated etc.
 
17. MAKE SURE YOUR RACING GEAR IS PREPARED THE DAY BEFORE RACE DAY.
 
18. GARMIN ALERT – make sure your Garmin is fully charged and the RUN ALERT
DISTANCE is set at 42.195km
 
19. SALIVA – if you’re racing and you’re starting to chaff and you have no
access to petro jelly or body glide. USE YOUR SALIVA.
 
20. DON’T STOP YOUR VICES – if you smoke or drink don’t totally cut it off a
few days before race day. ” Cold Turkey” can screw up the chemical system in
your body. Just cut down on your vices.
 
23. ELEVATE YOUR LEGS – Sleep with a pillow under your feet. Gravity will
pull the lactic acid and tiredness away from your legs. Its also great for
the circulation.
 
21. NO TALK – No talk of running 24 hrs before race day – when you talk
about marathon etc to people you release “positive energy”. Remain silent
and keep that positive energy inside you. you’ll need it during race day.
 
22. MENTAL – you may have logged in the needed kms in your training but if
you are not mentally prepared you have already lost the race.
 
23. LUCK? – Luck has nothing to do with running. A good race comes from the
heart and passion you put into it.
 
24. SPIRIT OF THE MARATHON – watch the movie to get motivated and dont be
ashamed to cry when you watch it “I did”
 
25. PRAY – The most effective game plan for a marathon is to pray. Don’t ask
for a PR just be humble and pray for guidance.

Running Shield’s Running Tips by Patrick Concepcion

@abaca 213

sir sa experience ko lang, para ma control ang cramping
1. ensayo… walang tatalo dito
2. sobra ang hydration mo… too much too soon… sobrang importante na ma-maintain mo ang balance ng electrolytes sa katawan mo… sa sobrang frequent ng hydration ni rio, sobrang dali ma-over hydrate. Ako every water stop umiinom ng sip, nagsisimula ako mag cramps kung napapalimit na inom ko.
3. saging saging saging…. bawal magutom pre. Mataas pa potassium ng saging.
4. Meron kumakain ng asin… pero ako honestly ayaw ko… baka masobrahan naman ako. Meron nga yung salt caps… capsule na asin ang laman… Ingat lang sa pag-gamit, meron nang muntik mamatay sa BDM dahil sa maling pag-gamit nito. Hindi ko alam kung paano mag react ang katawan ko sa asin, kaya hindi ko na ginawa… kaya cannot recommend regarding sa dosage. Pero magkakaroon ang Gu ng electrolyte capsules… pag meron na sa market try ko, experimental pa lang sya eh.. honestly biased ako sa Gu. :-p
5. gels, nakakatulong pero hindi solution, iba pa rin ang may ensayo. ordinary / roctane pareho lang… pero yung roctane merong IMO, additional na psychological boost.
6. At kung parating na ang cramps…well manage na lang. Huwag paabutin mag full blown cramps o nag lock ang paa… Kung mangyari kasi yon may damage na at mahirap mag recover… Ang cramps dahan dahan sya, nangangamusta pa minsan minsan sa simula. Adjust ng footstrike bago maging full blown cramps.. Kaya I do not take any pain killers when running (as I stated on my previous post). Importante sa akin yung maramdaman agad yung sakit sakit and adjust accordingly.
7. breathing … ewan ko pero sa experience ko parang related sya. Kung hindi maganda breathing, affected ang circulation ng dugo… at kung hindi maganda ang circulation ng dugo, accelerated ang lactic acid build up… ayun cramps. Dapat empty yung lungs sa exhale, at hindi dapat hinhingal.. Long distance ang takbuhan, importante na nasa limits ka ng kaya ng hininga mo (aerobic threshold ata tawag nila) … which in turn is also affected by pace
8. Yes pacing… bagal na lang talaga… maglakad pero huwag tumigil o umupo. Importante na gumagalaw pa rin ang paa, para may circulation ang dugo (see 7 kung bakit). Mag run-walk , galloway tawag ng mga magazines para sosyal ( :-p no offense meant). Bumabagal ka nga compared sa tuloy tuloy na takbo, pero baka mas effective sya kaysa hayaan mo na mag lock ang paa sa cramps.
9. Kung nag lockup na ang paa, stretching na lang. Hindi mo kailangan ng medic… Minor lang ang cramps at normal, kung tumawag ka ng medic kawawa naman yung hindi nila maputahan na mas nangangailangan.
10. appropriate warm-up … gradual ang pagbilis at iwasan mag all out sa simula…

@boom 221
IMO, ok yang style mo pare. Ako hindi pa ako ready nung nag qcim 2010 ako at condura 2011. Na trauma ako to the point na hindi na ako nag full nung 2011. After another year of training, I was able to cut a full 1 hour and 15 minutes form my previous 42km… Sa experience ko, kailangan mo talagang magbuildup ng mileage bago mag attempt. Maybe next year pare, pwede na. Takbo lang ng takbo!

@DLastManSprinting 235
I’ve done things that I would not even recommend as I find it too risky. Pero yes, I’m counting on my MRT stored value card wehehehe… I’m using RUPM as long run training for milo finals. Actually mas safe mag long runs sa events, may ambulansya. At sumasali ako ng races for training. Bihiradin ako mag race mode.

I use 42kms as simulation run for 42k runs. Naniniwala kasi ako to get a decent time, you should be able to do it in training. Once pa lang ako nag race mode ngayon 2012, nung Milo July which bought me a ticket for the finals.

at least 3 times sa weekday ako dati tumatakbo, plus a long run on weekends or a quick 21k. Pero ngayon talagang wala para sa RUPM. The spirit is weak lately, pero somehow, folks at PF give me the extra push.

I am expecting a painful 42k next next week. Hindi pa naman ako nag DNF, at hoping ako na hindi ito ang first.

@limited 236
Sorry to disappoint pare, but I’m far from my peak… Hindi ko na nga kinaya yung sub3 sa RU3. RUPM will be my only non-sub4 marathon this year. Had major issues lately kaya out of form ang spirit. Eh kailangan ko ang fighting spirit sa 42k, especially sa last 10k. Alam ko yung effort na kailangan kong i exert sa lahat ng sub4 na yon… at sigurado ako kukulangin ako. Sa 2013 season, sana makabalik ako sa form. May isa pa akong pangarap na hindi nakakamit…

ang ganda ng base ko nung bago mag milo, at sigurado ako hindi ko kayang mag perform ng pareho. Hirap ako mag long runs ngayon, kaya focus ako sa speed work para masulit ang saglit na kaya kong tumakbo.

@r@m©€$ 261

Ayos pare !!! good luck. Ingat na lang at sabi nga sa milo, Kaya Mo Yan!!! Believe in yourself… kung wala kang tiwala sa sarili, siguradong hindi mo kakayanin.

@everest 269
+1 pre… maganda sa cardio ang swimming. Maganda yan sa rest days or kung injured para ma-maintain ang cardio level. Lalakas pa balikat mo at core !

@quick / everest
ok na ok yan… envious ako sa inyo at nakapagprepare kayo talaga. Laban!

@tere… isa kang inspirasyon. You helped remind me why I run. Overcoming one’s limitations. Ingat lagi at marami pa tayong kms na tatakbuhin!!!

@mga first timers
maraming ideas / tips ang napopost sa thread… kahit ako na marami nang tinakbo na FM, maraming natututunan at every race eh parang newbie pa rin, kinakabahan at uncertain kung paano ang outcome. Sama sama, kakayanin natin yan!

@batabatuta

Thanks for the salt tip (forgot it ever since I read on it before and brushed up) I tried the hydration salt for dehydration (the free ones during the old ru events) it works better compared to just power drinks after a hot run. So will keep experimenting on it. Plan to bring some along on 28th to counter the effects of prolonged running…

Only downside, taste like…. ewww salt water.

Malapit na guys! Good Luck sa lahat at enjoy!

after ng rupm lets go trail marathon sa nuvali 42km rock and road. ihanda na ang trail shoes at bka mawasak ang ordinary running shoes.

@tere comment 274
gamit ko gu brew tablets… paborito ko yung lime. lasang mountain dew. Effective sya, nakatulong sya nung nag mayon 360 ako. Lakas ko mag hydrate, pero walang issues sa imbalance.

Pero IMO you have to consult with your doctor first… baka magkaroon ng conflict sa iyo. Meron isang runner nung nag-SubicIM dati, ang conflict yung gatorade sa heart medication nya… nagkaroon ng imbalance somewhere, nag muntik na sya. Lumipat sya sa pocari. Hindi daw nya ineexpect na mag conflict, pero nangyari.

@mark-runner_ph:

Maraming salamat sa mga tips and ideas mo about running. Actually, nakapattern sa mga tips mo yung ibang training sched ko like 2-3 runs on weekdays and simulation runs on weekends. I do alternate runs (uphill-downhill; flat grounds, road and trail area) and cross-training with proper rest, diet and relaxation. Sabi mo nga na dapat pagbutihan ang training para sa actual event ay madali mong matapos na masaya at walang hirap plus makakapamasyal ng buong maghapon ng walang iniindang sakit o hirap. Tama ka, marami pang patakbo kaya always ingat tayo palagi. Goodluck sa ating lahat, enjoy and kita-kita sa mga takbuhan…

@Park_Runner-PH:

Many thanks Mark for never ending lists of useful running tips and great advises… Keep it up buddy… Hope to see you someday during the race…

Stay fit … keep on running!

@Let,
kelan po ang trail marathon sa Nuvali ng 42K?
thanks

@ Mark-runner_ph : Goodluck din sayo. Salamat sa mga running advice mo. Sana makilala ka namin at personal na makapagpasalamat. Stay safe…

My brother just received his race kit from courier… after all the negative comments and feedback on the uneven print and measurement and all, my bro got his singlet on its new form, corrected na!!! Unfortunate for those who registered early on site. Nakuha namin yung tabingi ang print at uneven measurement ng shoulder. :<

@Mark-runner_ph
excellence thanks “trainer” may natutunan na naman ako, isulat ko sa notebook pagdating ng araw magiging libro na ito. Nahihiya na nga akong magtanong sa iyo baka sabihin mo makulit ako pero promise mo sa akin “trainer”will meet someday(lunch or dinner) ok.

God bless all runners,Remember practice safe and no injury!Malapit na!

P.S. LOVE YOU ALL RUNNERS!

@jhokhurot

NOv 11 Rock and Road Trail Marathon 42km. https://frontrunnermagph.wordpress.com/2012/07/11/rock-and-road-trail-marathon-rnr-t42/

I just learned closed na registration for 21k… too bad… I wanted to join pa nman sana along with a friend of mine

Paano makukuha ang loyalty tshirt?
Kung sino may nakaka alam
Pls. Tel me more details.

T.y

Paano makukuha ang loyalty tshirt?
Kung sino may nakaka alam
Pls. Tel me more details.

pultanks, punta ka sa site ng runrio… nandun sagot sa tanong mo.

Kamusta sa lahat ng runner. Kita Kita tyo sa Isang lingo . Good luck.

@pultanks, #286

you should have participated & completed RU1-3 and RUPM

@barefootdaves – hindi na pala 10km barefoot, this is my 1st HM barefoot.

goodluck tlga :)/

@Mark – runner_ph

Iba ba ang brew tablets sa salt tabs? I tend to get palpitations with caffine products. kaya essential talaga yung test run ng mga products. Sa hydration preffered ko is poccari (safest) but I can drink gatorade and poweraid as well but not often coz of the food color aggravating my allergies.

Pag nakadaan ako sa runnr I’ll check out if they have it. I need to list down alot of stuff to bring, coz it looks like a hot run. Many thanks sa info! =)

close na ba talaga yung 21K :( sana mag-open pa ulit para macomplete ko :(

To the organizer:

I registered online last Sept 27. We were 3 who registered and up to now wala pa din kit namin and its less than 10 days to go. I went to riovana and brought our ereceipts sabi sa akin hintayin na lang delivery. I called all your numbers from your site and all of which were not working or ring lang nang ring. Pls help. We paid- one month ago tapos wala pa din kits namin. I hope to hear from you soon.

Msoleno

Hi to all! I just like to ask if anyone would like to exchange their singlet from Large to Medium? Mine is medium and its not a good fit for me so I need to exchange it to Large size. My category is 10k. We can meet up somewhere in MOA before the run starts. If interested, Kindly email me, [email protected] or better text/call me 09178431912. Thanks!

i just called Runrio hotline a while ago, 21k is still open… for those who want to register,better register asap. we cannot predict the volume of runners who wants to register in this category…thanks

Good Afternoon Runners.
Aldrin Aldrin de la Cruz. 1st time ko mag HM. usually 10k lang ako. I started running this July run. Im still on the heavy side and have some vices but cutting it down and hopefully, totally stop it. Its going to be my 1st HM. hopefully matapos ko cya. thank you sa mga advices.

70% ready for the full marathon but still not yet registered… :)
How I wish 42k will not yet be closed by Wednesday.

Keep running everyone!
See you on the road.

sa lahat po ba ng registration venues including trinoma?

@tere comment 291

iba po maam. Ang gu brew tablets, hinahalo sa tubig. Ang salt caps (SaltStick) capsule sya na iniimon.

So bali gradual yung delivery ng electrolytes pag gu brew, dahil nakahalo sa tubig… ang salt caps biglaan, once every hour daw.

Yung gu brew tablets wala syang carbs, as compared sa ge brew na naka sachets… sa mga triathlete / bike stores na may gu usually nabibili ang gu brew.

nung mayon360 gu brew + gu ang gamit ko, hindi ako nag cramps.. pero syempre, talagang mas mabagal ang pace ko kaysa sa FM.

@to all
magkikita tayo rin minsan… tapusin muna natin itong patakbo next week.

thanks Let!