Thank you from 2013 Condura Skyway Marathon

I saw this in my e-mail. I hope you got yours, too!

February 2, 2014 is now marked red in my calendar! I'll prepare more to run in the sky next year!

You're welcome, guys! Will you send us pictures of our mangroves?

Kenya's Kipruto wins Lake Biwa marathon

Kenya's Vincent Kipruto is pictured crossing the finish line at the Paris Marathon on April 5, 2009. 

Kenya's Vincent Kipruto emerged victorious in a shoulder-to-shoulder battle against Tariku Jufar of Ethiopia in the last 200 metres to win the Lake Biwa marathon on Sunday.

Kipruto, running alone with Jufar after Japan-based Kenyan James Mwangi slowed down in the last two kilometres, spurted at the final corner to overtake Jufar before crossing the finishing line in two hours eight minutes 34 seconds.

Jufar was second in 2:08:37 and Mwangi, who will return to Kenya after the race, was third in 2:08:48. The best local runner was Masakazu Fujiwara in fourth place in 2:08:51.

"The race was very nice. I enjoyed it. It's just nice," said the 25-year-old Kenyan, the winner in Paris in 2009.

"I knew I needed to run faster in the last track race, because I knew Tariku was strong," he added.

Soon after the last pace-setters abandoned the race at the 30km mark, a front-running group of some 22 runners was reduced to seven, including Kipruto and Jufar, in the following three kilometres.

Kipruto and Jufar moved up the pace shortly before the 38km point to leave two Japanese runners behind. Mwangi also faded out leaving the rest of the race to Kipruto and Jufar.


Kenya's Kipruto wins Lake Biwa marathon


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I wonder how beautiful Lake Biwa is for a marathon to be named after it. And no matter where in the world, Kenyans are really dominating the running races. It is my dream to finish a marathon in two hours!

How did I welcome Summer 2013?

Running by the Baywalk with the famous sunset. More fun in the Philippines. :)

Answer: Running at Manila's Baywalk, with the famous Manila Bay sunset.

It's official: Summer 2013 starts today. Boy, do I feel it!

Well, I did not only welcome Summer 2013 with a run. One of my dreams just came true today: running (and walking) by the Manila Bay.

My officemate, Ms. Corrie Tagra, and I prepared for our 2.8KM walk-run at KM 0 (Rizal Park) by doing some stretches. After five minutes, we were off walking. We started our conversational pace run just after passing by the U.S. Embassy.

Me and Ms. Corrie, with the Rizal Monument at the background.

It was so thrilling to be running by the Baywalk with some runners. The highlight of the run? The sun setting as we reach our destination.

We finished our run a few meters away from the Aliw Theater near CCP. 2.8KM conquered! Woopee!

Ms. Corrie and I plan to run again next Monday. Care to join us?

Here's my New Balance shoes with Xtenex shoe lace. Cool!

A Runner's Summer Retail Therapy

Geesh. I just realized a few days ago that my last run was a 5K in PhilHealth Run. That means I have not been running for almost a month!

I couldn't believe what I just realized. I asked myself why. I had to backtrack my days. I had three sets of two-day training sessions for the ISO certification preparation in my work. I also searched Google far and wide to find the best theory for my master's degree research. Wow, those activities made me sit (and eat) all the time!

I need inspiration, something to push myself to go out. I need to greet summer!

Good thing I saw this in my e-mail inbox:

Sale are also a girl's best friend. :)

I immediately told my mom about the garage sale of Toby's Sports and so she accompanied me.

It was new route for us, but we found our way in the Quorum Group Centre with ease. My mom and I arrived in the Toby's Sports Garage Sale thirty minutes after opening. And boy, it was a garale sale! Name it: apparel, shoes, tennis racquets, skateboards, volleyballs and basketballs, treadmills, aarrghh! I wanted to go crazy, but then I got my list of what I need to buy.

Here were the running stuff that I got myself:

Xtenex shoe lace, Moving Comfort sports bras, 2XU compression tights, 2 running shorts, and a Runnr shirt - all with discounts!

I was kind of disappointed for not being able to buy new pairs of running socks (sizes are large to extra large, which are too big for me) and hydration belt. Maybe that's for the next retail therapy session in a Runnr store somewhere in the metro.

But for now, the retail therapy has rejuvenated me.

Now I'm more inspired to start my second 10K training. Summer, here I come!

101-year-old marathon runner shines at last race

Crossing his last finish competitive finish line at 101: Fauja Singh at the recent Hong Kong Marathon.

A 101-year-old Sikh believed to be the world's oldest distance runner retired Sunday after ending his last race in Hong Kong on a high, describing it as one of the "happiest days" of his long life.

Fauja Singh, nicknamed the "Turbaned Tornado", finished the 10-kilometre (6 mile) run at the Hong Kong Marathon in one hour, 32 minutes and 28 seconds -- half a minute faster than at the same event last year.

"Today is one of my happiest days," the Indian-born British national, who only speaks Punjabi, said through his interpreter after he crossed the finishing line with a broad smile and waving the Hong Kong flag.

"I felt so fresh and so good. I felt I'm full of power today.

"I will remember this day and I will miss it, but I will not stop running for charity," added Singh, who was mobbed by supporters when he completed his final competitive event, weeks before he turns 102 on April 1.

The centenarian, a farmer in his home state of Punjab before settling in England, became an international sensation and made headlines worldwide after he took up the sport at the ripe age of 89.

He has since completed nine 42-kilometre (26 mile) marathons in London, Toronto and New York. His best time was in Toronto, where he clocked five hours, 40 minutes and four seconds.

The great-great-grandfather has said that while he is quitting competitive events, he will not stop running for personal fitness.

In Hong Kong Sunday he ran with 100 supporters from a community group "Sikhs in the City", forming a group of 101 to mark his age.

Group member Karamjit Singh said the runner was in top form throughout on a breezy and slightly overcast morning in the southern Chinese city.

"Apart from a toilet break at about 6 km into the run and at one point he nearly slipped due to wet ground, he did not stop, he just kept on going," Karamjit, a nurse who lives in Hong Kong, told AFP.

"It's amazing. We're always proud of him."

The 101-year-old, who has attributed his longevity to a positive attitude and simple lifestyle, was in high spirits and cracked jokes with journalists several times after finishing the race.

"Actually I was expecting a much faster (finishing time)," he laughed.

"When I reached mid-point, people reminded me that it was halfway already, though I thought it was only one-third of it," said Singh, whose name Fauja means "soldier".

He was one of the top fund raisers at the event, after raising HK$160,000 ($20,630) for a charity to help disabled athletes in Hong Kong.

Singh was inspired to take up marathons after he saw television coverage of one 12 years ago. It was not long after the death of his wife and a son, at a time when he said he needed a new focus in life.

Although widely regarded as the world's oldest marathon runner, Guinness World Records has not certified him since Singh cannot prove his birth date.

He has said there were no birth certificates available when he was born under British colonial rule.

But Singh has won widespread accolades.

He was a torchbearer for the 2004 Athens games and last year's London Olympics, and appeared in advertisement for a major sports brand several years ago alongside the likes of David Beckham and Muhammad Ali.

His trainer has said Singh will continue his routine of running 16 kilometres a day even after retirement from competitive events.

101-year-old marathon runner shines at last race

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Fauja Singh has taught us that one, one is never too young or too old to start running, and two, running does not know any age. If Fauja Singh can run at 101, what's our excuse?

Latest Study: Barefoot running may not be better for your back

For advocates of barefoot or minimalist running, part of the theory is that landing on your forefoot when you strike the ground could lessen your risk of back pain. But a new scientific study finds that this may not be the case.

Enlisting 43 runners in a treadmill experiment, researchers from the University of Nevada, Las Vegas, set out to determine whether or not changing from rearfooting (landing on your heel) to forefooting (landing on the ball of your foot) could decrease lumbar lordosis, a common trigger in back pain.

Forefooting "did not make a difference in the amount of flexion or extension in which the lumbar spine was positioned," the researchers wrote.

The results are published in the journal Medicine & Science in Sports & Exercise.

However, landing on the heel did produce more shock throughout the body, which Runner's World says could be connected to the long stride often used in rearfoot runners.

Still, people who naturally landed on their heels when running reported feeling more comfortable this way than switching to the balls of their feet. As Runner's World says, "what you're accustomed to almost always feels more comfortable than something new."



Barefoot running may not be better for your back: study


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If barefoot running is not good for the back, how come a lot of runners are still embracing barefoot running? 

Good Housekeeping's The Ultimate Family Fun Run 2013 is on April 6, 2013!

Prepare the family (and the dogs!) for Good Housekeeping's The Ultimate Family Fun Run 2013!

Say Bye, Bye to your Belly on Your Next Run

by FitSugar | Healthy Living

You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with including these foods that fight fat in your diet, here are some ways to burn that pooch away while you are out on a run.

1. Switch up your pace

Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery.

2. Go a little longer

Unfortunately you can't spot treat when it comes to weight loss, which is one reason why solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!

3. High knees

You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees. Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.

4. Try this killer treadmill move

Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine.

Watch the above shredmill move in action:





Bye, Bye, Belly: Lose that Pooch on Your Next Run


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I can't wait for my next run to lose my belly! Have you lost your belly because of running? Do you think running is enough to lose your belly? Let me know your thoughts in the comments section!

5 Mistakes Every Runner Must Take Note

                                                                 Source: eat-sleep-run-repeat.tumblr.com via Ann on Pinterest

Mistake # 1: You don’t know what type of runner you are
People run for different reasons and want to get different things out of their sessions. Not knowing what type of runner you are means that you won’t know what you want from your training and therefore you cannot tailor your run to your needs and your goals.

How runners can get it right: To work out what type of runner you are look at the below and try to identify with the runner that best suits you. Once you’ve identified a runner you relate to you will be able to tailor your sessions to suit you.

- The competitor: You constantly strive to beat your last PB and are obsessed with times. If you meet another runner the first thing you ask them is how fast they can run a mile in.
- The health-conscious runner: You run to keep healthy and enter races to keep you motivated. You care about your time, but keeping your body in tip-top shape is your main concern.
- The running lover: You run because you enjoy it and love the sense of freedom it gives you. You don’t tend to time yourself and don’t particularly enjoy competition.

Mistake # 2: You sprint at the end of a run
Sprinting at the end of a run can leave you feeling like you’ve given your all in the session, yet it’s not very good for our bodies. After a run your muscles are tired and therefore pushing yourself extra hard in the final 100 metres or so means that you’ll lose your running form and it will increase your chances of giving yourself a nasty injury.

How runners can get it right: The best way to avoid finishing on a sprint is to just stop. If you miss going up a gear and giving your legs a big challenge, then try to incorporate some speed sessions into your training.

Mistake # 3: You’re too big or too small
Many of us start to run in order to shed weight, but once you get to the stage when you refer to yourself as a ‘serious’ runner you might start to think about weight a little differently. If you carry too much weight your heart and lungs have to work harder, which negatively affects your efficiency and makes you slower. Yet remember losing too much weight can mean you lose strength and good health, which again can have a negative effect on your running.

How runners can get it right: Bob and Shelly Glover, the authors of The Competitive Runner’s Handbook, give a formula that can help competitive, serious runners work out their optimum weight:
- Men: To work out how much you should weigh as a serious male runner Bob and Shelly Glover suggest you measure your height in inches and times that figure by two, before adding 10 per cent.
- Women: To work out how much you should weigh as a serious female runner Bob and Shelly Glover suggest you should weight around 120lbs (54kg) if you are five foot six inches. For every inch above this height add 3lbs (1.3kg) and for every inch less than this height subtract 3lbs.

Remember though that these are not exact figures and are only for the very serious runner. The authors of The Competitive Runner’s Handbook also suggest that there is leeway within these weights of 10 to 15lbs (4.5-6.5kg).

Mistake # 4: You have terrible posture when running
Some of us like to plod, others like to shimmy, but whatever your running style there should be no place for poor posture in your running style. A poor posture can make you slower, can cause injuries and can make you a far less efficient runner than you could be.

How runners can get it right: Your posture is something you have to work at to improve and you should consciously think about it whenever you put on your running shoes and head out. Here are a few tips to help you improve your running posture:
- Release the tension in your shoulders by stretching this area of your body or doing a few shoulder shrugs. When running make sure your shoulders are level and not too tight.
- Keep your arms and legs moving in straight lines and don’t twist or run from side to side. Imagine that you are holding onto two straight, taut ropes when running to help you maintain this running posture.
- Try to be as tall as possible when running and run with your shoulders back and with a straight spine. Your chin should also be level with the floor.

Mistake # 5: You don’t eat for speed
You may eat healthily, but do you eat for speed? Certain foods can help you run better and faster and if you want to run well these foods should definitely be on your shopping list.

How runners can get it right: Eat some of the following foods regularly and see if you’re running is improved:
- Salmon: Salmon’s high levels of protein and Omega 3 fatty acids means that it’s great for your heart and your lungs, which in turn means salmon is great for your running speed.
- Oatmeal porridge: Oatmeal porridge provides you with the optimum mix of protein, fiber and slow-release energy.
- Sweet potatoes: Sweet potatoes are full of carbs that will power your run, plus their high levels of dietary fiber will help to maintain your blood sugar levels and ensure your energy doesn’t dip during your run.


5 things every runner gets wrong


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Have you made any of the running mistakes above? Tell us what you did to make it right!