“30-Minute” Rule

30 11 2011

As a “beginner” in running, one should follow what I call as “30-minute” rule. For that matter, those who would like to engage in any endurance sports as “beginners” should follow what I term as the “30-minute” rule. What should be the emphasis in training is the observance to complete 30 minutes doing your workout, whether it is walking, jogging, running, cycling, swimming, biking/cycling, rowing and/or any sports that involve aerobic capability of the body.

Make one’s training to be as “time-based” instead of trying to find out or complete a certain distance. Knowing the distance you have covered after 30 minutes will come later as you progress and be comfortable doing this “time-based” workout. There is no need to be excited on how far you have covered for the period as there will be time to consider the distance and time in your daily training journal.

The “30-minute” workout does not include the warm-up, stretching, and “cool-down” exercises. There is no particular pace during the “30-minute” workout as you do your activity by taking it easy and comfortable.

Your progress in your selected sports will have a faster result if you do this “rule” everyday! Make this rule as part of your daily activities and of course, you need a lot of discipline to do this.

Maybe in 2-3 weeks, you will be surprised that you can already cover the following distances with the corresponding activity:

Walking—1.5 to 2 Kilometers

Jogging—3 Kilometers

Easy Run—3.5 to 4 Kilometers

Cycling—10 Kilometers

Swimming—400-500 meters

Remember, 30 minutes of your time on a daily basis to engage in any aerobic activity is very easy. Think DISCIPLINE!

Good luck!

Running Is Discipline

28 11 2011

Depending on your goals why you want to engage in running, the first requisite to be successful in running is to have a discipline.

It is an attitude that plays within the confines of what is in between one’s ears! It’s all in your brain!

Whether you are following a training program to finish a certain distance of a road race or not, discipline plays the greatest role in one’s ability to accomplish and attain such objective.

How does anybody develop a discipline in running? Start with your goal. Make a “personal contract” to this goal. Visit your family doctor to find out if you are healthy to do some endurance activity that affects the functioning of your heart, lungs and other parts of your body. If you have the “go” signal from your doctor, go out from your “comfort zone” and take those “baby steps” towards running.

Make sure to allocate at least 30 minutes out of the 24 hours in a day to keep your body moving. That is only 2% of the whole day and it is a “piece of cake” and a very short time spent as compared from one’s time reading your friends’ status on Facebook. You can start by walking at a leisurely pace in any place until you are comfortable in including short jogs within the span of 30 minutes. If this ritual is done everyday, your body will be able to adapt and you should be able to maintain the momentum.

It is not important on how far you can walk/run in 30 minutes, what is most important is your attitude to go out and have those 30 minutes spent on moving your legs & feet on the ground.

Everyone should be able to include walking/running in one’s activity on a daily basis and if you can do this, it is a very good example on the application of discipline.

Remember, discipline is the key and the most important aspect in any kind of endeavor, sports, and, of course, to running.

Good luck and have fun!

Race Cancelled!

25 11 2011

The BDM 160 5-Man Relay Race which is supposed to take place as a replacement for the past BDM “Test Runs” is hereby CANCELLED. This event is supposed to be conducted on December 3-4, 2011 which exclusively open to registered runners for the 2012 BDM Races. Due to requests from new runners of the 2012 BDM 160 and 102 races, I have decided to bring back those yearly “test runs” for recon and adaptation purposes.

Each “test run” will cover a distance of 50 kilometers. Runners have the option to bring their support crew and support vehicle. If a runner has not yet finalized his/her support system, I will allow runners to be self-supported provided they bring along their respective hydration system. Self-supported runners are encouraged to bring some cash as they could easily buy their needs on convenience stores along the route. As in the past, each runner will be provided with Race Bib and their respective finish time will be officially registered/recorded. The registration fee for each runner is Five Hundred Pesos (P 500.00) which will defray the cost in the coordination on matters pertaining to security and medical/ambulance assistance.

Every “test run” has its objective of knowing the course and trying to adapt one’s body to the conditions of the environment. Each “test run” will be conducted on the very same time that participants would  run each segment of the course during the actual race. Having said that, the first “test run” from Km Post #00 to Km Post 50 will be done on night time (from 10:00 PM to 7:00 AM the following day); the second “test run” from Km Post #50 to Km Post 102 will be done from 7:00 AM up to 4:00 PM. And the last “test run” from Km Post #102 to the Finish Line in Capas National Shrine (for BDM 160 runners) will be done from 5:00 PM up to 2:00 AM the following day. Each of these “test runs” will have a cut-off time of NINE HOURS (9 hours).

Since most of the 2012 BDM 160 runners are already “veterans” (except for a few runners), the last “test run” will not be a mandatory one. I urge the new ones on this course to find time to recon the place (last 58K) on their own and ask the finishers last year to guide them or provide extra instructions on the directions.

The Schedule for the “Test Runs” will be the following:

1st Test Run (Km #00-Km #50)—January 14, 2012

2nd Test Run (Km #50-Km #102)—February 11, 2012

By the way, these “test runs” will be open to everybody. If you are not registered for the 2012 BDM Races, you can join and make it as your training run. However, make sure that you are officially registered for the “test run”. We will not allow “bandits” on these “test runs”.

Registration to these “test runs” will be at the “A Runners Circle Store” Manila. However, we will allow “On Site” Registration, provided you are at the Starting Area at least One Hour before the Start Time. If you intend to register on site, please make your slot/s reserved by sending me a message at my e-mail address—jovie75@hotmail.com or send me a Private Message/post a message on my Wall at Facebook. Registration at ARC Store starts on January 2, 2012.

Good luck!

“The Way”: The Movie

23 11 2011

My interest in watching the movie, “The Way”, came from the pilgrimage-experience of Father Picx Picardal which he blogged on a regularl basis last year while walking & jogging (in barefoot and sandals) along the El Camino De Santiago (The Way of St James) from the French border town of Saint-Jean-Pied-de-Port to the city of Santiago de Compostela in Spain. The route covers a distance of more than 800 kilometers along the Pyrenees Mountains. In 35 days, he reached his destination. His journal/diary about his pilgrimage is clearly explained & described in his blog. 

It was in April this year that I was able to discover in the Internet that there is movie produced/filmed about the El Camino De Santiago by Emilio Estevez with his father, Martin Sheen as the lead actor. My research would lead me to more advertisements and websites about the movie with no definite date yet when the movie will be released in the local theaters. Finally, on the first week of October, the movie, “The Way”, started to be shown in selected theaters in the United States.

Movie: "The Way"

I watched the movie on its third week of showing and I considered it as one of the best drama movies I’ve seen in the past 20 years. I don’t need to tell the synopsis of the movie and it is up for my readers to watch the movie when the time it will be released in the local theaters in the Philippines. If you have watched it already on DVD, then it is something that it should be a part of your collection of movies.

Now you ask me, why do I have to feature it in my blog? I was inspired by the movie and the diary of Father Picx Picardal that I’ve placed it in my “Bucket List”. This could be my greatest “adventure run” throughout my entire life.

With The Final Movie Poster In Theaters

It’s time to meet Father Picx Picardal in person to discuss on the details of my plan.

Buen Camino!!!

The Running Sartorialist #2: @ LA “Rock & Roll” Half-Marathon

22 11 2011

Deena Kastor/Lady Champion

1st Philippine Olympic Gold Medalist

21 11 2011

In a 6-hour “runabout” in Los Angeles, I was able to discover that the first Olympic Gold Medalist in both platform and sprinboard diving events in one Olympic Games is a Filipina, whose father is a Filipino and mother from England, born in San Francisco, California on December 31, 1924. She was almost 24 years old when she won the two Gold Medals in the 1948 London Olympic Games.  Her name is Victoria Manalo Draves and she is 5′ 1″ in height. She died last year at the age of 85 due to pancreatic cancer and I could not remember if her death was featured in the local newspapers.

Victoria Manalo Draves With Samie Lee (South Korean-American) (From Google Images)

I discovered her name written on a big mural inside a Public Park along Beverly Boulevard & Union Street in Los Angeles, California. It led me to research about her on the Internet.

A Public Park With A Mural Depicting the History of Filipinos In America

The Lady With The Gold Medal

The following links have lots of information about her life, training, and inspiration she shared as one of the public parks in San Franciso, California was named after her.


Technically, her feat was not considered as part of the Philippine Sports Annals as she represented the USA Team, However, for having her roots and blood as a Filipina, it would inspire us to develop our potentials in water sports, most especially to diving. It is a shame on our part that this Filipina Lady is not fully well-known in our country. Correct me if I am wrong.

Do we have a separate sports federation for diving? I guess, it could be a part and under the PASA. PASA? Did it deliver for Gold harvest in the 26th SEA Games?

Review: Hoka One One Bondi B

18 11 2011

It has been awhile that I posted a shoe review for the past months. So, this new pair of shoes that hit the market early this year is making a lot of “noise” in the Internet among ultra trail runners. This is the reason why I was able to know beforehand about the existence of this “weird-looking” running shoes.


Two of the top US ultra trail runners, Dave Mackey and Karl Meltzer, had been using this kind of shoes in their runs and races as they are the primary and top endorsers of this shoes even if these shoes were invented and conceptualized by two French ultrarunners. These guys had been winning their races using these shoes. I’ve seen with my own eyes how Dave Mackey ran and glided on those shoes during this year’s MIWOK 100K Trail Run in Marin Headlands which he won easily from other top US ultra runners. Looking at Dave Mackey (with a height of more than 6 feet), the Hoka One One looks like an ordinary trail shoes and it is not noticeable as a clunky & thick soled shoes.

My observation brought an interest to have one of this pair of shoes just to find out what is special in them as each of them carry a higher price as compared with other trail shoes. The initial price was $ 179+ which has almost the same level price with the ASICS’ top end Gel-Kinsei series. However, the price has now gone down to $ 159+ as per my latest research in the Internet.

Last June, a simple question to the ARC Los Angeles owner, Joe Matias, if their store carry such shoes led me to have a new pair of Hoka One One Bondi B. He even posted on Facebook that the Bald Runner is ready to experience a “Time To Fly” with the new pair of shoes with the appropriate pictures. Thanks, Joe!

First thing that I’ve observed when I tried to wear them was that their sizing is one-half size smaller. Which means that if I am size 9 1/2 in my regualr running shoes, I should have ordered size 10 for the Hoka One One. I tried to compensate this little issue by using thinner running socks. Second, I found the shoe string to be bulky as it uses those stiff round-type shoe laces which tend to put more pressure on the top of my feet when I tie my shoes tightly. I changed the shoe laces with those flat and lighter shoe laces and I observed a great improvement on the comfortability of the shoes.

For one month, I’ve used them everyday in my runs along the paved streets and they are very soft to the feet because of the thick and spongy sole. It was very comfortable to run with as I was recovering from my knee injury. The pain on my left knee would go away as soon as I ran with them. The spongy and bouncy feeling as my feet hit the ground is totally different from using my other running shoes.

I tried to use them in my trail runs and the shoes forced me to run at a faster speed and pace on the downhill which I was trying to avoid and minimize because I was still recovering from my knee injury. If only I was not being safety and conservative conscious on my trail workouts, I could have experienced the full potentials of this shoes in my downhill runs which most of the users have liked about using them.

However, I would reveal that the thick sole gave some problems with the way I run. Since I am a “shuffler” who could barely lift my knees during my “push-off” at a higher level, my tendency is to trip with the shoes on the ground. It does not happen all the time but there are times that my rythym would be disturbed. Sometimes, my leading shoes would hit the other one when my legs are showing that they are getting tired and weary.

Shoes More Noticeable With Average-Height Runners

I used them during my WC 200 run lately and they were nice shoes to start with my daily runs but after 30+ kilometers, I have to use the thinner-soled shoes for faster leg turn-overs. I am not saying that these shoes are not light, they are lighter than the ASICS Gel-Kayano & Kinsei but they simply don’t suit to my style of running on paved roads.

My Hoka One One, for the meantime, is being used as my recovery workout shoes and it is still waiting to be used in an ultra trail run or in a road race.

Now, if you ask me if I am recommending this one for you. Of course! Get one pair of this shoe and experience what is like to wear a different one and be a standout from the rest. Just take note of the shoe sizing and the price. I really don’t know yet if they are available in the local running stores. However, I’ll give you a tip. Ask Raul, Perkins, and Mario of ARC Manila if you can have it ordered from Joe Matias of ARC Los Angeles. I know Joe will give you a nice deal on these shoes.

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