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Sad about Roxas Blvd.

When the surge was gone, Roxas Boulevard was a mess.

Literally and figuratively.

Typhoon Pedring made a scary and jaw-dropping show of sea waves going against the sea wall of Roxas Boulevard last Tuesday. Noboby, even me, expected the show.

The day after the wrath, I saw the boulevard’s stretch from my seat in the van I was riding to work.

I felt sadness.

I remembered all the people who, morning or afternoon or night, have been walking, jogging, and running along Roxas Boulevard.

I remembered the people who are just there with their friends or families who never ceased to admire Manila’s sunset.

It was the same boulevard who told me that life is good despite of me not getting to run along it stretch yet.

It was the same boulevard who inspired me to say goodbye to summer as I saw the rains fell.

I got these pictures from Flickr to show you the results of the storm surge that Roxas Boulevard experienced last Tuesday (I chanced upon them through Ajay's Writings on the Wall blog).  

A total of 750 meters of broken sea wall, stolen steel bench parts, fallen statues, and scattered tiles.

I do wish that before Christmas comes, Roxas Boulevard will return to its splendid form. As of this writing, news of clean up and rehabilitation are already taking place.

It was the same boulevard who told me that life is good despite of me not getting to run along it stretch yet.

And it will be the same boulevard who will wait for me.

Life is a marathon

Life is often compared to a marathon, but I think it is more like being a sprinter; long stretches of hard work punctuated by brief moments in which we are given the opportunity to perform at our best. 

Michael Johnson, American sprinter and winner of four Olympic gold medals and eight world championship gold medals

Source: Runner's's Daily Kick in the Butt

I'll Give Away Pink Kisses on Sunday

Sealed with a kiss.

There is an old song with that title that I always here every Sunday.

Bet I won't get to hear it this Sunday, October 2. But I won't fret.

I will be sealing a kiss (lots of it) on that day, anyway. Will you be there, too?

Wanna join? Click here.

The Truth about Vibram Five Fingers and My Feet

I admit. Days after my final therapy was... well, final - I have been thinking about my feet.

I have noticed the past few months that I really AM a heel striker. And with what happened to me (pinched nerve), I started to re-evaluate my so-called running life. I think I'd better change the way how to put my feet on the ground before it gives up on me.

Entered Vibram Five Fingers.

I am now contemplating to have a pair for myself. Maybe it would help me change the way I walk.

As I was contemplating on this, I saw this YouTube video of The Doctors Show discussing about Vibram Five Fingers.

What do you think? Should I get my pre-Christmas gift for myself?

 Let me know. ;)

adidas Women dare to go all in

Katy Perry. Caroline Wozniacki. Staatsballett Berlin ballerinas. Sneakerqueen. DJ Baby G. Li Bing Bing. Wei Qiuyue.

Different women living different lives. Do you know that beyond their differences, they have one thing in common?

Yes they do. They dare to go all in. And adidas helps them to do just that

Wanna be one of them? Check this out.

PRESS RELEASE - ‘Those who dare’ – these are the girls that fight with passion for their dreams; the girls that dare to go beyond their limits, the girls that have fun while doing so, and because they believe they can do it, they go “all in” to reach that goal. The adidas women dare to go qll in as adidas celebrates women that are bold enough to take risks putting passion in everything they do.

Capitalizing on the unique breadth and depth of the brand is the adidas “all in” campaign, which fuses the worlds of sport, music and fashion by showcasing adidas’ distinctive presence across and into different sports, cultures and lifestyles. To follow this campaign’s success is the “all adidas” Women, bringing together personalities such as pop icon Katy Perry, tennis player Caroline Wozniacki, Staatsballett Berlin ballerinas, blogger Sneakerqueen, DJ Baby G, Chinese superstar Li Bing Bing, athlete Wei Qiuyue and the everyday girl in a mix of environments from sport to music, lifestyle to fashion. All having a connection with the brand, these girls are a perfect fit because they dare to be bold and go “all in” with adidas. The campaign highlights women across the adidas Sport Performance, adidas Originals and adidas by Stella McCartney.

With this campaign, adidas shows the pivotal moment when women risk it all for the pop of the flash, the roar of the crowd, the high five from a teammate. This is the moment her strength and confidence shines through — all because she dared to go there.

This Fall/Winter ’11, adidas aficionados and fans can have the hippest adidas Verve collection available at the following stores: Duty Free Philippines, Royal Duty Free Subic, and Toby's stores located at Park Square, Robinsons Metro East, SM Taytay, SM Marilao, and SM Tarlac. You can also have an online experience with products as well as access interesting content about the ambassadors. To continue their online conversation with adidas, social platforms such as, where adidas will serve up daily content from the various parts of the brand, and the adidas Philippines Facebook page are also made available.

Youtube link:

My 25 Running Dream Blogposts

Don't worry. I don't dream and run like the girl in the commercial above.

But in mind are different running blog posts that I dream of writing.

Don't worry; I won't run and write at the same time.

Here they are:

1. The Truth About Running
2. 10 Absolute Things for Absolutely Beginning Runners
3. 5 Fantastic Benefits of Coconut to Runners
4. 7 Bare Tips You Need to Know About Barefoot Running
5. 10 Most Popular Hollywood Celebrity Runners
6. Take it Easy: the Truth about Easy Runs
7. Crossing Paths: What Cross Training could do to Runners
8. 10 Feel-Good activities to do while Recuperating from Running Injury
9. 5 Surprising Ways about Training for a Marathon
10. 10 Astonishing Facts about Your Running Shoes that You Don’t Know
11. The Truth about Moms on the Run
12. 10 Must-Have Gadgets and Gears for Runners
13. 3 Things You Need to Know Before You Run
14. Ready, Set, Run: the Truth about Running Events
15. Race to Inspire: the Truth about Running for a Cause
16. 5 Free Ways to Run Injury-Free
17. 10 Questions You Need to Ask Yourself before Signing Up for a Marathon
18. The Truth about Trail Runs
19. 5 Fantastic Ideas to Motivate Yourself to Run
20. 5 Prerace Nutrition Mistakes that You Need to Know
21. Halt Speed:  5 Danger Signs You Need to Stop Running
22. Got iPod, Will Run: Top 10 Songs about Running
23. First Steps: 5 Things to do Before Starting to Run
24. 5 Tell-tale Signs to Know When You can Start Running Your First 21K
25. Why Not Walk: the Complete Truth about Walk-Run

6 Ways to Run Injury-Free

by Jeff Galloway

One of my proudest accomplishments is being free of overuse injuries for almost 30 years. Below you will find the risks and the ways to avoid them.

My advice comes from working with over 200,000 runners in Galloway training groups, one-day running schools, Tahoe retreats, e-coaching and individual consultations. As runners send me the results of my suggestions, I adjust the training and rest schedules. The current injury-free program is listed below, but I continue to look for better ways of avoiding problems and reducing downtime.

Fewer Days of Training Per Week

Those who run three days a week have the lowest rate of injury. I believe that almost all runners, except for Olympic candidates and world record aspirants, can be just as fit and perform as well running every other day. This may involve two-a-day workouts and more quality on each day.

Having 48 hours between runs is like magic in repairing damage. Those who insert a short and slow jog on recovery day (junk miles) are not allowing for complete recovery. When a client complains about lingering aches and pains, I cut them back to every other day and the problems usually go away.

Go Slower on the Long Runs

After 30 years of tracking injuries during marathon training programs, I've found that most are due to running the long ones too fast. You can't run the long ones too slowly--you get the same endurance whether you go very fast or very slow. Slow running will allow your legs to recover faster. The fastest that I want our Galloway Training groups to run is two minutes per mile slower than goal pace. Many run three or four min/mi slower and experience very fast recovery. Be sure to slow down as the temperature increases: 30 sec/mi slower for each 5 degrees of temperature increase above 60 degrees Fahrenheit.

More Walk Breaks

The continuous use of any muscle used the same way, increases fatigue more rapidly. Continuing to run continuously, with fatigued muscles, will greatly increase the chance of injury. You'll see on my website the recommended frequency of walk breaks, based upon pace. If you have aches and pains already, it is best to walk more often, from the beginning, than is recommended. The most important walk breaks are those taken in the beginning of the run, for these can erase all of the fatigue. Walk breaks will also tend to produce a faster time in all races from 5K up. The average improvement in a marathon among those who've run several without walk breaks is 13 minutes faster by taking the strategic walks.

Don't Stretch if You Have an Ache, Pain or Injury

Stretching a tight or injured muscle or tendon will increase the damage dramatically. Even one stretch will produce tears in the fibers, resulting in a longer recovery. Stretching a muscle that has been tightened by running can injure it within a minute. Massage is a great way to deal with the natural tightening produced by running. The tightening is mostly a good thing, allowing you to run more efficiently.

Be Careful With Speed Training

Speed workouts produce a lot of injuries. You can reduce the odds of this happening by warming up very well, doing a few light accelerations as described in my books Testing Yourself, Year-Round Plan, Half Marathon and Marathon. Other important injury-reduction factors are the following walking more between each speed repetition and staying smooth at the expense of time. Don't strain to run a certain time. This is most important at the end of a workout.

Never Push Through Pain, Inflammation or Loss-of-Function

If you experience one of the above, stop the run immediately. Continuing to run for another block or another lap will often produce multiples of damage requiring weeks or months off for repair--instead of days.

How to Run Injury-Free


Running injury-free - I trust no one but Jeff Galloway on this. :)

TOP 10 Absolute Running Tips for Absolute Beginners

by Heba Hosny

“It’s never too late until you believe it is!” This saying certainly applies to running. Regardless of your age or fitness level, the road is always paved for you to start your amazing running adventure. This comprehensive article is packed with essential tips every aspiring runner needs to know.

Tip 1: Visit a Physician

Better safe than sorry! It’s always recommended for new runners to check out with a physician especially under the following conditions: breathing problems, overweight, heart problems, chronic fatigue, above forty, and if you have no running background whatsoever.

Tip 2: Start with a walk/run program

“Too much too soon” is a big NO unless you want to quite within weeks because of fatigue, injury or both! “Slowly but surely” is how all successful runners began their running journey. You must incorporate walking into your running routine especially if you’re an absolute beginner. In doing so, you’ll reap all the healthy rewards of walking while slowly and steadily building up your pace and, in the mean time, reducing the risk of injuries.

Tip 3: Check your heart rate regularly

Most beginning runners are so keen to monitoring their weight but they often forget to check their pulse. As you probably know, Running is mainly a cardiovascular activity. It actually trains your heart to pump more blood to your body with every heartbeat. As a result, you would eventually need less beats to work for you.

It’s highly recommended to check your pulse regularly and monitor your improvement. The ideal checking moment is just after waking up. Here’s how you do it: Count your heartbeats for ten seconds. Then, multiply the number by six to calculate your total pulse per minute.

If you’re running regularly and within your fitness level, you should notice steady improvement in your heart rate. Of course, it wouldn’t happen in a day or two but you should see measurable results within weeks or months in some cases.

It’s very important to remember that if your heart rate increased by five to eight beats per minute one day than the day before, chances are high that you’re overdoing it. In this case, it’s advisable to take a rest and check the pulse again the next day. Once it’s back to the old level, you could start running again.

Tip 4: Keep a running log

Most experienced runners assert that keeping a running log is by far the best way to keep track of their progress. The good news is: You don’t even have to buy a running log. Simply make up your own on a paper or computer spreadsheet. Your running log should include basic information about your runs including: time, distance, type of workout, weight and pulse.

It goes without saying that you will become extremely motivated to feel that all your effort is paying off, as you see your mileage increase while your pulse and weight decrease thanks to running.

Tip 5: Listen to your body

It’s never too late until you believe it is!

You could become your own coach once you learn to listen to your body. Muscle pains and tiredness are perfectly normal running pains. However, beware if during or after the run, you start to feel dizzy or experience pain in the chest area, the legs, or the back.

In this case, you must stop running immediately and start walking or completely resting. Later on, you’d need to decrease your training load or even stop when necessary until the pain is ceased. If still in pain after all, you must check with your physician.

With experience, you’ll understand you body signals and learn when to keep going and when to stop.

Tip 6: Lower Your Intensity

Don’t fall into the trap of starting at a too high intensity. Paradoxically, the slower you go when you begin, the faster you will become in the end! “Base building” is by far the most essential part of your running. This will result in easy running in the future. Low intensity running for beginners is an excellent aid in avoiding overtraining. If, at the end of your workout, you would tell yourself: ’I could’ve gone a bit longer’, it’s a clear indication that you’ve been running at the right pace.

Tip 7: Maintain regular workouts and healthy diet

To ensure maintaining steady progress, it’s far much better to run three to four times a week for thirty minutes than two run once a week for two hours. It’s very important to ensure that you follow an effective running schedule that takes into consideration slow yet regular build-up.

It’s important to maintain a healthy diet if you strive to make the most out of your running.  Poor eating habits could easily sabotage your effort and hinder your desired progress.

Tip 8: Warm up then cool down and incorporate Cross-training

Warming up is an excellent way to send your body a clear message that you’re about to become physically active. This way, your heart and legs could adjust properly. This’s how the ideal running warm up works:  Start in a brisk walk followed by easy running for couple of minutes or so. Then, stretch.

When you finish your running, take a few of minutes to cool down by running very slowly and walking in the last minutes of your workout. Again, finish with a stretch.

Maintaining warm-ups and cool downs greatly helps in reducing muscle pains which, in turn, improves your overall recovery process.

Cross training refers to other wonderful exercises that you could easily add to your running routine. They include swimming, biking, hiking, Pilates…etc. The beauty of cross training is that it helps increasing your fitness level while giving your running-muscles a break.

Tip 9: Live, Eat and Breath running!

If you aspire to become a good runner, surround your life with everything related to running. Become an obsessed running fanatic! Subscribe to a running magazine and occasionally pay a visit to a running store to find out about the latest running trends.

Find a local race and set a goal to compete in it. This will motivate you to keep up with your training plan.

Tip 10: Set goals and celebrate your successes

I couldn’t think of a better ways to keep motivated than setting attainable goals for yourself. Try to set S.M.A.R.T. goals which are:

Examples of S.M.A.R.T. goals include:

Running at least three times per week thirty minutes each
Losing ten pounds in three months.
Finishing  a local 5K race which will be  held twelve weeks from now
And so on…

Give yourself a pat on the back for a job well done. Celebrate your successes and get ready for the next challenge. What are you waiting for?! The time is now. The place is here. Just do it!

TOP 10 Absolute Running Tips for Absolute Beginners

This is an absolute way of introducing running to those who want to try it. I love the SMART goals and how it can be incorporated to running, too!

How to Increase Your Endurance by Walking

by Tom Denes

My girlfriend and I have taken several vacations that involved walking, hiking, or standing for most of the day. Following these vacations, I noticed big improvements in my running times. My most recent example follows our trip to Barcelona. We did what the native city dwellers do and walked most of the time.

We wandered tree-lined Las Ramblas, explored the colorful Picasso Museum, climbed the spires of the Sagrada Familia cathedral, toured the shocking Dali museum, browsed curvy Modernist houses, and hiked the mountain trails of the Montserrat Monastery. We were on our feet for eight to ten hours every day and went to bed sore and tired. We didn't swim, bike, or run—just walked.

A couple of days after returning home, I ran my usual 1.6-mile morning loop. My average time for running this loop prior to our trip was 15:17. That's an average pace of 9:33 per mile—no, I'm not a fast runner. My best time was 14:19. Two days following our walk-filled vacation, I ran the same loop.

Although I hadn't run at all for 16 days, I felt like I was flying. My stride was longer and bouncier. My time was 13:20 (8:20 per mile), almost a full minute faster than my best time.

Nor could it have been a result of tapering; I hadn't been training much prior to the vacation, running perhaps 10 miles a week.

One of my running friends also noted the benefits of walking. Sandy Kweder, a physician who runs about 12 miles a week, told me that when she returned to running after taking almost a year off, she started by walking her dog for about a mile and a half every morning. Then she would go out for her run. She noticed a vast improvement. Said Kweder, "It was remarkably easier. The difference in the runs was striking."

What Do the Experts Think?

"By increasing your endurance during your long walking days in Spain, you created a number of physiological benefits internally that only come from extending the distance, while using your legs and feet," said Jeff Galloway, the biggest advocate of incorporating walking into a running routine, and a former U.S. Olympian in the 10,000-meter run. Galloway, the founder of the Walk-Run program, believes that "while walking takes longer, it will bestow the same endurance as running, while reducing injury risk."

Galloway uses walking so that injured athletes can continue their training. He cites one runner who was so injured that he was forced to walk training distances of 15 to 21 miles. The walking allowed the injury to heal, and he was able to return to running. The runner's marathon time "was within a few minutes of the time predicted at the beginning of the program before injury."

Adam Spector, a podiatrist and runner, believes that both running and walking "stimulate muscles but not the exact same ones." He believes that the biomechanics are different; runners run on the ball of the foot while walkers use their entire foot, moving from heel to toe. He believes that my improvement following my trip to Spain came from the rest rather than from the long walks. He thinks that the walking kept me reasonably toned, but the rest was equally beneficial. Spector observes that runners benefit from resting. He maintains that it is better to be 20 percent under-trained than 1 percent under-rested.

Daniel Brafman, owner of RaceTrain Fitness, says that he "absolutely" recommends walking as a part of training for runners. The walking can either be used as "active recovery," or for older or beginner athletes, as the workout itself.

Brafman recommends that the athlete should walk fast enough "so there is a noticeable difference in respiration." Spector says that cadence for both running and walking should be 180 footfalls per minute, as studies show that the cadence should be the same for both activities. But he warned that walkers often overstride, which can lead to injury.

Danny Pereles, an orthopedic physician and triathlete, came up with what may be the best reason to incorporate walking into a running routine. He says that runners tend to start having knee problems after about 25 years of running because of the wear and tear on the knee joints. Since "walking is not injurious to joints," incorporating walking into a running routine can keep you running long into old age.

How to Increase Your Endurance by Walking

During my first few months of running, I was wondering if I could walk during races. Later on, I learned that walking is important in this sport. I've never loved it running and walking more than now.

Thank you

This is my thank you post – my way of showing appreciation to anything and everything (and everyone!) that made me healed.

Dr. Sarmiento and his staff – I admit: it took me two months to finish my fourth to sixth sessions. But he’s just so patient. As well as the staff who took care of me, namely, Cindy, Emmanuel, Aya, and the others who were not able to mention their names to me because they were also other patients to attend to. Thanks a lot!

My elastic band – I bought it a month ago because my blanket was too heavy for me to use for my MacKenzie exercises. Grazie!

Don't worry. Cap's tightly sealed. It's not gonna drip. Hehehe...

Virgin coconut oil – I was not a firm believer of alternative medicines, but when I started to put some on my back (aside from doing the exercises), I knew it got a new fan in me. Mwah!

My leggings – bought in fantastic Divisoria and Ladies’ Market in Hong Kong. Couldn’t wear anything better than these during my therapy because I could move freely. Cool!

Hhm, something's wrong with my uploading. Anyway,
just to clarify, Piolo didn't give this to me. :D

My Timex watch – another confession: my running watch has not been able to do its job, which is to time my runs. So far, all it did was to wake me up every morning. But it helped me time my exercises the past few months. I know it wishes to do the job that he was made for. I do hope so, too. Gracias!

My running friends – they always asked “when are you running?” I would sometimes wish they never asked me, because I’d get sad. But I know their concern goes beyond asking the question. Thanks, guys! Hope to see you on the road soon. Salamat!

Test Your CQ

by Jayme Moye

An off-kilter confidence level can trip up even the most dedicated runner. Having too little faith can hold back an otherwise ambitious competitor, while feeling invincible can lead to an early flameout. Take this decidedly unscientific quiz to find your CQ, and then look to the answer key for ways to adjust your attitude.

The starter's pistol goes off in three days. You're:
A) Sick to your stomach, wondering, What was I thinking when I entered?
B) Laying out your race gear, thinking, I am so going to nail a PR this time!
C) Anxious but excited; you've worked hard and are ready to compete.

You show up for a group recovery run only to realize it's speedwork day. Your first thought is:
A) Shoot. Guess I'm running by myself this morning.
B) Even better. Let's do this!
C) No biggie. I'll warm up with them and see if I'm up for a more intense workout.

Your new training partner suggests an on-the-spot superfast tempo run. You feel:
A) Discouraged. What if you're not as fast as he hoped?
B) Excited. It's going to be fun kicking his butt!
C) Happy. Slow or fast, his enthusiasm is contagious.

At a local 10-K, you decide to line up:
A) Near the back, behind everyone who looks like a real runner but in front of the people with strollers.
B) At the starting line, with your finger on your stopwatch.
C) Depends on your goals for that particular race, and who you're running it with.

If you chose MOSTLY A's
You tend to lack confidence, preferring to play it safe with your running. Doubting your ability can lead to performance anxiety, which may show up as cramping and stomach issues on the course.

Mind over matter Come up with counterarguments to your cautious thoughts, says sports psychologist Sharon Chirban. Play out various race-day scenarios. Before the start, visualize your prior best performances.

If you chose MOSTLY B's
You have plenty of confidence and enjoy pushing the envelope with your running. Overestimating your ability can lead to injury from overtraining if you begin to neglect your body's signals and limits.

Mind over matter Put an external feedback loop in place, says Jeffrey L. Brown, coauthor of The Winner's Brain. A partner or coach can keep your ambitions on a healthier scale. Try yoga to develop an honest mind-body link.

If you chose MOSTLY C's

You have the confidence to go outside of your comfort zone while respecting your body's limits. This level of "contextual confidence" is most conducive to successful performance. It helps you decide to push yourself, or to back off, and feel good either way.

Mind over matter To get here, shift your focus from the finish line to the day-to-day gains. Learn from every run and you've established the foundation of true confidence, says Chirban.

Test Your CQ

I answered this quiz and surprisingly, I got mostly C's! How about you?

A new day has come

My running shoes were still sleeping when I opened its box.

“Hi, Master,” my New Balance 870 said as it tried to open its eyes.

“Hi. C’mon, it’s Sunday. We’re going out.”

“Will you take me to the church today, Master?”

“No, I heard Mass yesterday. We’re going for a walk.”

“W-we’re what, Master?”

I brought the pair outside and started to untangle its lace knots. “I said we’re going for a walk. And stop calling me Master. I’m not that old.”

 I laced up and did some warm up wearing my shoes. When I felt it wrapped my feet, I knew: it was awed with excitement. A few minutes after, I set my fifteen-minute alarm and we’re off.

“Master – oh sorry. Wow! I can’t believe this, we’re really walking! Oh, this is a nice day – no dogs around. Oh, that tree’s producing fruits again! Oh, I didn’t know that neighbor’s house was renovated. And oh, was that the car that we rode last time to your work? Oh I’d loved to ride that one again! Wait, Master! Oh sorry, I said it again…”

I just let it talked. After all, it was not the only one who’s amazed with what it was seeing. I was, too.

The fifteen minute walk got us walking for three times inside our community. I know it still talked a lot, but I never tried to interrupt it.

“Are we going to do this every day?” The pair sheepishly asked.

“No. We will do this every other day. I set the watch at fifteen minutes. That’ll be for a week. Then next Sunday, we’ll add five minutes. Hopefully we could be walking for thirty minutes by the month ends. Then we could start slow running by October.”

“R-run? W-were running again?” I wasn’t looking at my pair of shoes during the conversation, but I felt its eyes gleamed with happiness.

“Not yet. I said by next month.”

“Sorry. I’m just – I’m just surprised. The last time that we ran was last April. I just never imagined that this day would come.”

“Yeah, me too.”

My watch finally sounded its alarm. My shoes and I went inside the garage, did some cool down, and then I slowly removed them from my feet.

“How are you?” I asked.

“Never been better,” it said.

“Well, that’s it for now. I’ll let you out for a few minutes before bringing you back to your box.”

“Thanks! I can’t wait for the next!”

“Me too.”

“Is this really happening? Are we going to back to the road?” it said.

“I’m positive about that,” I said as stood up.

I felt the sun shining on my face. I closed my eyes.

A new day has come.

Healed – and happy about it

It's me again - for the sixth time. Will it be the last?

“What’s your assessment after the six sessions of therapy?” Dr. Sarmiento said minutes after concluding my sixth therapy session for my lumbosacral radiculopathy condition.

Wait a minute. Let’s rewind before moving on further with the scene.

I during the next three sessions of the therapy, I kept on telling myself that it’s taking too long for my condition to improve. Nevertheless, I continued on attending my sessions based on the schedule that I have set (except for the times when I had to go with my god sister to watch Harry Potter 7 and the crazy rains).

I have worried about my condition for many days, something that I was not used to. The last time I got this, it took me three weeks to recover, and was back on the road after a month. I even suspected that I got to the point when I doubted my existence of running in my life. Is running like a summer romance that swept me off my feet?

Geesh. I started to look at my running stuff. I was starting to wonder how to give them away without crying.

Well, I guess I’m blessed. And lucky. Or the running gods finally got Pheidippides’ plea.

I found myself improving during the last two weeks.

Fast forward to the previous scene where we left.

I told Dr. Sarmiento that I have improved during the last two weeks, and I’d like to end my therapy.
He said, “Okay. You’re HMO can answer a total of twelve sessions. Let’s keep the next six for now. You may now start getting back into running gradually. Insert it on your walks.”

Wow. It was like a bomb that exploded into my ears.

Some of runner friends got this SMS from me minutes after I was cleared.

But it was a beautiful bomb (if ever there is such).

I asked him a few more questions. He also taught me a stretching alternative to the traction machine that I used for six times (I’m going to miss that). He also assured that since he is in his clinic everyday (4:00 to 6:00 PM Mondays to Saturdays), I can always go back any time I sense something wrong.

I left the clinic a few minutes after thanking Dr. Sarmiento for the help (and for reading my blog!).

I somehow heard Pheidippides shouting “Nikki!” (Greek word for victory).

[Ramon Sarmiento Rehabilitation and PT Clinic is located at Room 606, 2301 Civic Place, Civic Drive, Filinvest, Alabang (in front of Asian Hospital and Medical Center) Telephone number: 659-0550]

How to Treat Your Sports Injury

Sports medicine isn't just for chiseled pro athletes who get carted off the field in need of speedy recovery. Even weekend warriors who experience pain during workouts can take advantage of the techniques sports-med docs use to diagnose, treat and prevent fitness-related ailments. If you lead an active lifestyle, you'll likely recognize these six most common sports injuries:

    Achilles tendon pain or numbness
    Knee irritation
    Shin splints
    Sprains and strains
    Swollen muscles

It's never a good idea to push through pain while exercising on the elliptical, playing on the soccer field, or doing any other type of physical activity. In fact, doing so can lead to further damage. Mark Klion, M.D., clinical instructor of sports medicine at the Mount Sinai School of Medicine Department of Orthopedics in New York, shares at-home remedies that work, plus gives tips on how to find a trusted specialist near you if the aches persist.

Can sports injuries be treated at home?
Sometimes. Pain from an injury stems from inflammation. Try the RICE method, which I modify to RRICE (Relative Rest, Ice, Compression, Elevation), to ease swelling and irritation. I say relative rest because with many injuries, like swollen muscles, you can stay active through the healing process and maintain aerobic conditioning--but you'll have to switch from high- to low-impact activities. Apply ice within 12 to 36 hours of getting injured to reduce swelling, then use an ACE bandage to keep the area tight and stiff. Lastly, elevate the extremity so that gravity pulls excess fluid away from the affected area, further decreasing swelling—the one thing that can really slow down the rehab process.

When is it time to see a doctor?
Sports injuries can be acute, occurring suddenly during exercise; or chronic, developing over time. While both types can be treated at home, if the injury is severe--for example, you think you've broken a bone or there is excessive bleeding--or continues to be painful five days after treatment, you should see a doctor. Signs of acute injuries include bruising, swelling, deformity (such as bone dislocation), inability to place weight on an area, and sharp pain. Serious acute injuries, like ankle sprains or Achilles tendon ruptures, should be taken to the ER. Chronic, also called overuse, injuries like tendonitis, shin splints, or stress fractures result from repetitive training, improper stretching, or gear problems. They cause dull, persistent aches that gradually worsen. If you're limping, numb, or experiencing less flexibility than normal, you should see a doctor.

What sports injuries do you treat most often?
Plantar fasciitis, swelling and irritation of the tissue at the bottom of the foot, which can occur in any active person, not just a hardcore athlete. Stress fractures, tiny cracks in bone in the lower leg, results from running or other high-impact activities like basketball. Runner's knee, a pain or a grating feeling caused by overuse or putting too much repetitive force on the knee, which is also typical in runners.

How are these injuries treated?
First, you have to recognize when the pain you're feeling is more than soreness and something is wrong. Then, stop doing what you're doing. If you push through pain, then you start a cycle of continued micro injury. The healing process usually begins with switching activities. Then you retrain the muscles, tendons, and ligaments that were exposed to the stress, so they can heal. Doing flexibility and strength exercises (or physical therapy), in a range of motion that's comfortable allows the injured muscles to be exposed to gentle, healing stress. The tissues respond by repairing damaged cellular mechanisms. Surgery is intended for injuries where there's major structural damage of the tissues, such as the complete separation that occurs with an Achilles tendon rupture.

How long does recovery typically take?
This process takes time, anywhere from four to six weeks, sometimes longer. I tell patients to expect recuperation to take as long as the symptoms have been around.

How can these sports injuries be prevented?
Step one is smart training. You want to incorporate strength and flexibility exercises into your program. All of our soft tissues--muscles, tendons and ligaments--respond to the stresses of working out by getting stronger and more resistant to injury. Cross-training also prevents injury. Part of the reason triathlons are so popular is that preparation for them involves running, biking and swimming so you can train without overloading any one muscle group. You also want to make sure your footwear fits properly and that you're using the right gear.

How can I find a local sports-med doctor?
You can go to the websites of these two professional organizations, enter your zip code, and see if there's a doctor near you: AOSSM for orthopedic surgeons and AMSSM, for physicians who perform non-surgical treatment of sports injuries.

If there's no specialist listed in my state but I have a referral, what credentials am I looking for?
Ideally, you want a doctor who, after completing a primary residency, finished additional training through an accredited fellowship in sports medicine. Also, look for someone who's a member of sports medicine societies, like the American College of Sports Medicine, and has a particular specialty in your injury or prioritizes life to include fitness, especially your preferred activity.

How to Treat Your Sports Injury

An old adage says, "No pain, no glory." But that should not be the case. We runners, should always listen to our bodies. Remember, we exercise to be healthy and be fit, not to endure pain.

Easy Does It

by Meghan G. Loftus

Running is hard. If you're targeting a goal—whether it's entering your first race or qualifying for Boston—you spend a lot of time pushing your limits. So when it comes time to run easy, you happily succumb to your inner plodder, right? Nope. "Not running slow enough on easy days is probably the number-one error runners make," says Greg McMillan, M.S., an exercise physiologist and running coach in Flagstaff, Arizona.

Consciously or not, many runners push too hard on easy runs and miss out on their varied benefits—like time to heal, for one. Demanding workouts like speedwork and long runs put a great deal of stress on muscles, and "any time there's a stress, you have to allow some recovery time for those tissues to rebuild," McMillan says. Time spent going easy also builds your fitness base and staves off burnout. "Easy runs allow you to focus on enjoying the run and your surroundings," says Michael Sachs, Ph.D., a sports psychologist at Temple University.

Follow these simple rules to properly chill out before your next big workout.

IT'S EASY: Seventy percent of your weekly mileage should be easy miles. Depending on your age and fitness level, your muscles need 30 to 60 hours to recover from a hard effort, says McMillan. (Long, slow runs lasting 1.5 to 2.5 times longer than your average weekday run count as hard efforts due to their duration.) Running super slow and relaxed for one to three days after tough workouts gets blood flowing to muscles, which flushes away broken-down proteins, delivers new proteins to rebuild damaged tissue, and carries carbohydrates to replenish depleted stores in muscle cells. "That gentle exercise bathes muscles in the good stuff they need and removes all the bad stuff caused by the prior training," McMillan says. "And running as part of your recovery makes your body say, 'Oh, I'm still getting this stress—I better build this tissue even stronger.'"

IT'S EASY: If you're notoriously bad at going slow enough, plug your easy-run pace into your watch and abide by the beep—at least until you firmly establish how slow should feel. If you're training for a 5-K, aim for a pace just over two minutes slower than goal race pace; if your target event is a marathon, run about one to two minutes slower. (Find your exact easy pace at But it is possible to run without an eye (or ear) on the time. "For me, it comes down to the perception of the run being easy," says McMillan. "Could I go farther or faster with no problem?" Running based on feel rather than time allows for variations in weather, wind, and terrain. "The body doesn't know pace, it only knows intensity and duration," McMillan says. "Tuning in to that is really important."

IT'S EASY: For those who get bored or frustrated with lumbering along, you might wonder why you can't just skip easy runs and do something else—like rest or cross-train. It's simple, really. "The more you run, the better you'll be," says McMillan. "That's why most runners run as much as they can." Easy runs build your fitness base. They condition your musculoskeletal system to adapt to stress, which allows your body to handle greater mileage, and they help your cardiovascular and respiratory systems become more efficient. "You grow more of the capillary beds that deliver oxygen," says McMillan, "and stimulate more of the mitochondria that produce energy within muscle cells." So if you're serious about improving as a runner, run consistently—unless you're injury-prone, says Mike Hamberger, M.A., a coach in Washington, D.C. For the often injured, he says, "recovery jogs can become stressful workouts, not because they're doing the wrong pace, but because every time they run they're causing excessive stress on the body." Such runners should mimic running on easy days, through aqua-jogging or running-specific strength training.

Easy Does It 

Running has to be fun. A runner should have a slow run day. Aside from getting in touch with the environment, a runner will get to listen to his or her body more. I don't find easy runs boring. How about you?

adidas Originals ST dares you to be unique

PRESS RELEASE - You don’t have to be a bad-ass skater to pull off Fall’s freshest street wear. Skateboarders have gone their own way since the beginning and their fashion has helped define street style from the first time renegade skaters caught air in an empty swimming pool in the 70s. It was not about suiting up in high-tech athletic gear, and neither is it the case now. It was all about putting yourself out there and not taking things too seriously.

Skateboarders have a history of flying in the face of the fashion mainstream. Some say it is because it takes an independent person to master this solitary, self-reliant sport. Along with it is an in-your-face rough and tumble streetwear that just adds to the sport’s mystique.

Hitting shelves in retail last August, the skate-lifestyle inspired range, adidas Originals ST, dares you to be unique with its fun and vibrant designs for today’s alternative youth.

Leave it to the experts as adidas marries form and function, offering clothes that look as cool when you’re flying through a half-pipe or when you’re doing a grind. Put on some swag as adidas ST goes a little bit rebellious. Skateboarders don’t follow trends but they do set them.

Made for the active lifestyle of the young consumer, the collection boasts of bold colors, playful graphics, and trendy details across footwear and apparel. adidas’ street fashion emerged not from studios, but from the grassroots. Inspired by the city’s urban cool vibe, culture, music, and lifestyle – the adidas Originals ST collection is bringing street trends to the youth, while maintaining its reputation having created the most fashion-forward innovations. If you love the challenge of doing high jumps and vertical maneuvers then let it translate into your style. Be a little different, dare to be unique and show them who you really are.

The adidas Originals ST is now available in adidas Trinoma, adidas SM Megamall, adidas Abreeza Mall Davao, adidas Gaisano Mall Davao, adidas Ayala Center Cebu, adidas Robinsons Cagayan de Oro, adidas Power Plant Mall, adidas Gateway Mall, adidas Resorts World Newport, adidas Robinsons Place Ermita, adidas Robinsons Galleria, adidas Festival Mall, adidas Eastwood, adidas Shangri-La Mall, adidas Ali Mall, adidas Alabang Town Center, adidas Greenhills, adidas Glorietta, Urban Athletics Greenbelt, Toby’s Shangri-la Plaza Mall, Proline Greenbelt, adidas SM Mall of Asia, adidas SM North Edsa Annex, adidas SM Fairview, adidas SM Sta. Mesa, adidas SM Clark, adidas SM The Block, adidas SM Cebu, adidas SM CDO, adidas SM Ilo-ilo, and Sports Central SM Mall of Asia. Visit for more information.