Master The Basics & Do It Every Day

8 01 2014

“Master the Basics and Do it Every Day” By Dr. Jason Ross

Note: While browsing on the Internet, I came to reach and read this article. I decided to have it posted in this blog and share it to my readers as a reference or reminder to those who are fond of writing or coming up with their respective New Year’s Resolutions for better healthy lifestyle and outlook in life. I hope my readers will like this article as a guide for their goals in life. Good luck!
I’m a huge fan of Dan John.  He’s a strength coach that has the ability to boil down the fluff and periphery to get to the important, central stuff.  Own the principles, not the methods.  Dan has many books, articles, videos, a lot for free,  all over the Internet.  I would suggest anyone interested in health and strength to take an hour or two and read his stuff and watch his videos.One of the things that has always stuck with me is Dan’s approach to the basics.  Don’t get crazy reaching for the top of the pyramid if your base is not there.
The other point comes from legendary coach Dan Gable who Dan often quotes.  “If it’s important, do it every day.” With that template, master the basics and if it’s important, do it every day, here is my list in no particular order.
1.  Drink water.  Half your body weight in ounces.  Sport drinks don’t count, tea doesn’t count.  Water.  If you drink coffee or pop add another 8 ounces of water.
2.  Don’t drink pop.
3.  Walk.  Try to get 15 minutes a day. Minimum.
4.  Get sunshine.  Have the actual suns rays touch your skin.
5. Get your Vitamin D levels checked twice a year.  Keep your level above 50.  1000 IU for every 25lb of body weight when supplementing.
6.  Lift weights.  Find something you like and do it 2x a week.  I don’t care if it kettle bells, cross fit, powerlifting, bodybuilding or what ever is next around the corner.  The more muscle mass you carry as you age, the more healthy you will be.  Guaranteed.  Carry something, push something, pick something off the floor, pull yourself up.  (colored dumbbells do not count though.)
7.  Floss.  There is a lot of evidence for the health of your gums and the health of your heart.
8.  Wear your seat belt.  ( I stole 7,8,9 from Dan John himself)
9.  Take fish oil.  3-5 grams a day.
10.  Get rid of polyunsaturated oils.  I think this is why most people that adapt a paleo or primal or low carb diet see such improvements.  Unhealthy oils destroy your body.
11.  Be grateful.  Make a mental list or a physical one.
12.  Breath well.  Inhale with the diaphragm.  Exhale.  The ribs should move, not your shoulders.
13.  Stretch the hip flexor and then pair it with a glute activation exercise.  Your lumbar spine will thank you.
14.  Get down on the floor on your back and get back up.  Several times a day.  No particular technique needed.  I’ve lost track of how many patients tell me they fear getting down on the floor for how hard it will be for them to get back up.  Don’t let that happen in the first place.  If you don’t make it a priority, it can be weeks before you have to actually do it.  Think about that for a second.
15.  Eat some vegetables.  Think Rainbow.
16.  Master the hip hinge.  Use it.  When you bend at the hips not the back, you save your back abuse.
17.  Read.  The person that doesn’t read and the person that doesn’t know how, not much difference.
18.  Roll the bottoms of your feet with golf balls.  A lot of fascial lines evolve or cross the bottoms of the feet.  Next time your tired at work or after work, take a few minutes to do this and feel your energy return.19.  Focus on getting some good fat in your diet.  MCT oil, coconut oil, grass fed butter, olive oil, fish oil, avocado, red palm oil, to name a few.20.  Drink Green Tea.  On top of the water you are going to drink.  It’s like amazing for you.

21.  Laugh.

22.  Sleep.  7-8 hours a night.  There is a lot out there these days about how to get by on less, but science doesn’t seem to support that.

23.  Your own personal physical/personal goal.  Find a way to work at it every day.  If you want to write, write at least one sentence.  If you want more mobile hips, do 5 min a day of hip mobility work.  Striving towards something you want every day, builds strength and character.  Lay some ground work every day, it’s the consistency that counts and makes real changes.

This is my list, I think it’s hard to argue with any of them.  What do you want to add?





How To GU Properly

4 09 2013

In the past years, I’ve been buying GU Gels by pieces, depending on the distance of the race that I would join. I’ve been conditioned to use GU Gels in half-marathon and full marathon races, taking one gel every hour of the race. I’ve never used gels in my training runs because they are very expensive and it was hard to be accustomed with the best tasting one.

When I started to join ultra marathon races, I was sparingly using the GU Roctance until I completely shifted to solid foods. Since then, I forgot to use these Gels in my training and races.

One Box Of GU Gel (The Thing You Could See On Top Of The Box)

One Box Of GU Gel (The Thing You Could See On Top Of The Box)

With my new training program which started three months ago, I re-introduced the use of GU Gels in my body system during my weekend long runs but only when I am in the verge of bonking on the second half of my workout. The Espresso Love Flavor is presently my most preferable tasting GU Gel and it gives me the desired energy on the last 1-2 hours of my long runs.

What Is Written On The Side Of The Box

What Is Written On The Side Of The Box

It was only when I bought this preferred flavor in boxes when I read the printed instructions on the side of the box on how to use GU properly.

It states that in one’s training workout/run, the runner must ingest ONE GU 15 minutes before starting the run and then ingesting ONE GU every 30-45 minutes during the run. In order to save my stash of GU gels, I eat solid foods before I start my run and during the first half of my workout. On the second half of my workout, if I feel that I am losing my energy, I would ingest at least ONE GU in order to maintain a strong finish.

The instructions also states that when a runner is going to join a race, he/she has to ingest ONE GU 45 minutes before the start of the race and to be followed by another GU 15 minutes before the start of the race. During the race, the runner must be able to ingest ONE GU every 30-45 minutes.

In my latest ultra road race last Sunday, I made some adjustments with the suggested instructions since I had prepared some Perpetuem Mix and additional solid foods for my additional nutrition. I ingested ONE GU 15 minutes before the start of the race and then ingested ONE GU every hour during the race. I think my regular intake of GU Gels with solid foods and liquid/water provided me the much needed energy to finish strong in the said race.

ONE GU Gel (Espresso Love) has 100 calories in one sachet. If it is taken every 30 minutes, the runner has 200 calories for his energy to burn in one hour which is enough to maintain for a consistent energy for the body.

It took me sometime to experiment on the use of GU Gels for the past months. It is costly but very effective but if you have the desire to finish a race, the costs will be worthy.

Finally, it should be noted and highly suggested that the empty sachets of these GU Gels should not be littered along the course. Make sure to return the empty sachets to the pocket or hydration belt/vest where you stashed them before the start of the race and dispose them later in trash bags/bins at the Finish Line.

Keep on running!





100 Miles Cafe

25 04 2013

As early as January 4, 2010, I made an appeal/wish in my blog for the establishment of a “Runners’ Museum & Library”.

This is the exact wordings of my 2010 Running Wish—-“A Runners Library & Museum—A place where runners could share their running “collections” and a place where runners would meet and make their research. A place where we could see the Hall of Fame in Athletics!”

After a year, I made a follow-up blog to remind my readers about my wish for the benefit of the growing number of runners as the years passed. The following is the link of such wish:

https://baldrunner.com/2011/01/05/review-my-past-running-wishes/#more-9269

I made a specific wish to Coach Rio (I am not sure if he is reading my blog then!) and to other runners to come up with an “cooperative effort” where every runner could share in the realization of my wish. But nobody made the move and I thought that if I have a wish to attain, it is upon me to make the MOVE and start initiating such effort. However, I could see that each runner, blogger, race organizer, and race director have their own personal interest to focus on. And as for me as the “initiator” of this idea through my blog, I simply kept silent on the said wish.

After two years, I was surprised to see on Facebook about the “100 Miles Cafe” concept that my ultra running friend, Jael Wenceslao, had posted in one of his rare “status” at the PUMAGs (Pinoy Ultra Marathoners Group) Page on Facebook.

Months later, I was invited to see for myself where this establishment is located. I would not like to describe in details on what to see and expect in this place.

It may not the exact ideal “Library & Museum” concept that I was thinking but it’s purpose as a place where runners, endurance athletes, their guests and families, relatives and friends could meet and share their  “stories” to one another and at the same time a place where lectures, forums, and meetings would be conducted, is very fitting for the said place. But I know, in a few months, this place will transform into a “Library & Museum” for all runners/endurance athletes!

Finally, 100 Miles Cafe will be officially opened with a simple ceremony where runners and other endurance athletes are invited.

100 Miles Cafe Inauguration Invitation

100 Miles Cafe Inauguration Invitation

See you at the Starting Line @ 100 Miles Cafe, 12 Noon, tomorrow, Friday, April 26, 2013!

Congratulations To Jael and to the Wenceslao Family!





Guimaras 110K Run

23 03 2012

1:00 AM To 8:20 PM, March 20, 2012/Start & Finish @ The Provincial Capitol

On the last week of February, I made a trip to Guimaras Island purposely to visit the place, talk to the Provincial Governor, and recon the circumferential road with a plan to have it as a venue for the incoming PAU National Championships which I scheduled for September 15, 2012.

Despite my initial coordination with the Office of the Governor of Guimaras, my contact person informed me that Gov. Felipe Nava and his wife left for Manila for an important meeting the day before I arrived in the island. So, we had to make some adjustments for the initial coordination.

Provincial Board Member Roy Habana was our savior for the trip. He happens to be a former police officer and personally knows my Uncle-General of the former Philippine Constabulary who was also assigned in the Visayas Area. I explained the purpose of my visit in the island-province to Board Member Habana and he positively endorsed my plan to the Provincial Tourism Officer. After almost one hour of meeting with the Capitol’s Staff concerned on the preparation of my event, the good and very accommodating Board Member Roy invited us for a trip around the island with him as our driver!

For almost 3-4 hours trip on the road around the island, Board Member Roy was our “tourist guide” and host for our “impromtu” lunch prepared and coordinated by her wife in Buenavista, Guimaras (the busiest town of the island). It is in this recon trip that I started to appreciate and love the beauty of the different scenery around the island. Each town has a distinct characteristic of its own which I wanted to feel and see while I am actually running on the ground.

My initial impression of the place is that, this is a “paradise” for ultrarunners! No frills, no vehicular traffic, very nice scenery, challenging terrain of the route, nice people, air quality is very good and above all, a very peaceful environment. No restrictions on what side of the road you would like to run and I intend to allow the use of earphones for the race!

The purpose of my day trip to the island had been attained. Before I left the island, I promised to Board Member Roy that I’ll be back soon for me to actually run around the island. He was amazed! He told me that I will set the record and history for the island for the first runner to run around the island-province! I smiled at him and expressed my heartfelt thanks for the hospitality given during my stay.

Fast Forward. Almost after three weeks, I landed in the Iloilo Airport (again, for the 2nd time this year) with my support crew/security waiting for me. Visiting Iloilo City is not complete if I don’t have my lunch at the Mang Inasal Resto inside the SM Mall in the city, a practice or habit I developed when I was a Division Commander of the Philippine Army in this area. After lunch, I bought my nutritional and hydration needs at the SM Grocery. Top on the list are “Biscocho” & “Butterscotch” from Biscocho Haus; lots of Gardenia Loaf Bread & a bottle of Lily’s Peanut Butter; SMB Pale Pilsen in Cans; Mountain Dew; Nescafe Latte in Cans; Gatorade Powder Mix (I brought it with me); and Absolut Bottled Water. (Yes, I drink beer during my adventure runs!)

A boat ride (each boat is good for 50 passengers) from the city to the island of Guimaras followed after leaving the SM Mall. The fare is only Fifteen Pesos (P 15.00) per person and in 20-25 minutes, we were at the Jordan’s Port in the island. The boat ride was slower this time as compared on my first visit because of the rains, strong winds, and cloudy skies but the sea water is always calm in between Iloilo and Guimaras.

The generosity and hospitality of the Province is superb! Governor Nava prepared for my team’s free hotel accommodation and 50% discount on food for two days at the Raymen Beach Resort in Barangay Alubihod, Nueva Valencia, Guimaras plus the dedicated support vehicle, an Escapade Nissan Van (but I had to buy for the diesel/gas during the whole trip) ! The place, beach, water and amenities are great. Although it is far from the Provincial Capitol, my stay in this place was very relaxing!

As soon as the team was settled in the resort, I met my support crew/security and briefed them about the details of my adventure run. My run would start infront of the Provincial Capitol in Barangay San Miguel, Jordan at 1:00 AM the following day and the run will go on a counter-clockwise direction around the island. My team was advised to sleep immediately after the briefing with a dinner call at 7:30 PM and then sleep again; and then with a “wake-up” call at 12:00 Midnight before going to the Starting Line. My support vehicle would “leap-frog” every 2 kilometers with a motorbike-riding-in-tandem would be on my tail. This adventure run would follow an ala-military operations style of implementation so that it will come out with a successful result! There should be no point where mistakes/errors should be committed.

At 00:45 AM, I was met by Board Member Roy Habana infront of the Provincial Capitol. Wow! I really admire this guy! I am not surprised why the people of Guimaras would elect him to his elective post every election year! My salute to this fine gentleman who is known from his unblemished and outstanding service in the Philippine National Police! We had a brief talk and he wished me good luck before I started my run. After offering a personal prayer for this run, I left the Starting Area at exactly 1:00 AM of March 20, 2012.

My run from the Provincial Capitol was generally downhill but there are also places where there are uphill climbs for the rest of the town of Jordan until I reached the boundary of Nueva Valencia, which is the next town. Nueva Valencia offers a mix of rolling hills just like Jordan but the southernmost part area in this town has a lot of places where it seems there is only the town of Nueva Valencia that covers the whole province! After covering a distance of 42K, I was still in the said town!

It was about sunrise when I saw a lone runner sprinting uphill doing his morning run in one of the last barangays of Nueva Valencia. He was the only runner whom I saw during my run. Nueva Valencia-Sibunag area has a lot fishponds and the scenery was simply refreshing to the eyes! Most of the Sibunag roads are under construction and there are sparse places where runners would encounter uphill climbs!

I would religiously follow my Gymboss setting of 3-minute run & 45-second brisk walk for the first 50 kilometers of my run and I did not feel any pain or imminent attack of cramps on my calves. I was fresh and still strong! Every 2 kilometers, I would eat 2 pieces of “biscocho” and 2 pieces of “butterscotch” with water or gatorade mix and the drill was repeated throughout my run. This is not an advertisement for Biscocho Haus of Iloilo City but that was my nutritional intake for the whole run. If you have tasted these two delicacies already, then you know already why it powers me up during this run!

Board Member Roy Habana linked up with me in the boundary of Sibunag & San Lorenzo for my breakfast/lunch in a roadside eatery/resto where I ate the best “native chicken” tinola in the region with lots of broth! I was simply feeling cold because of my damp running apparel brought about by the rain during the run but the hot broth/soup of the dish kept me warm and my leg muscles’ fresh! I think we stopped for 40 minutes for lunch as more interesting conversation cropped up with the good host-Board Member Roy. Well, he paid for our lunch, to include the police escorts’ meal! Being the Chairman of the Peace & Order of the Provincial Council, he made sure that I was properly escorted by the PNP in every municipality of the Province! Amazing! I did not get this kind of treatment & attention when I was still in the active military service!

As I resumed my run, Board Member Roy passed by on a muddy part of a road under construction and said that he will be going ahead and hope to see me finish at the Provincial Capitol.

I made a discovery that I could run stronger and my endurance last longer if I drink 2-3 cans of beer during my adventure runs. Drinking one can at a time should be spaced properly during such runs. One should not drink more than one can every pit stop! I usually start to drink beer after finishing the marathon distance of 42K (at least, one can to reward myself for finishing the marathon distance) and from there every 10K, I take a sip and once I finished my 2nd marathon distance (84-85K), I should have finished my 2nd can of beer. However, every 2-Kilometer “pit-stop”, I have to drink water or Gatorade and ingest “biscocho & butterscotch”! The 3rd can of beer is taken after finishing my run! It worked well with me.

However, there are times when I fell sleepy while taking my time to finish my 2nd can of beer. The solution is to bring out my Nescafe Latte or Espresso Blend in Cans to perk me up. Espresso Blend is better though because of its strong bitter taste!

As I approached the 90-Kilometer mark all the way to the Finish Line, it’s time to bring out the most powerful source of sugar/glucose—Mountain Dew!

The strong headwinds and crosswinds of San Lorenzo almost zapped my strength on this run. The road is so flat that I was bent on increasing my pace but the wind was so strong that I spent so much force to maintain my short but quick strides. As usual, I was maintaining my Heart Rate of not going beyond 150 beats per minute for the whole duration of this run. There is no use to battle it out with the wind and I concentrated on following my Gymboss setting.

After the strong winds in San Lorenzo, here comes now the start of never-ending uphill climbs once I approached the town of Buenavista. Board Member Roy told me beforehand that there is only one uphill climb from San Lorenzo going to Buenavista, but he was wrong. I think I counted four (4) major uphill climbs before I reached the town!

Passing along the Poblacion of Buenavista was a blast! Board Member Roy, his wife and friends were on the roadside cheering and clapping their hands as I passed by! This town could be the busiest town in the island with lots of people/students leaving their schools; lots of people going and coming out of the public market; and vehicles/tricycles plying along the road.

I was scheduled to reach the finish line between 6:00 and 7:00 PM but the hills in Buenavista and Jordan prevented me from attaining it. It was getting darker already when I slowly ascended each of these hills that I had to brisk walk and took my time to breath the fresh air around. At this point, I was starting to feel the most awaited thing in endurance sports—pain, agony and suffering for an ultrarunner. I was already on my last 10 kilometer before the finish line and all the pains coming from all parts of my body were starting to appear. It is a warning that I need to take something solid in my stomach. I am lucky that we bought a lot of “biscocho & butterscotch”! Biscocho Haus’ products & Mountain Dew are the best food & hydration on this part of my run!

The last 10-kilometer distance in all my adventure runs is simply the hardest but the sweetest of them all. You can easily forget your first 10 kilometers in every ultrarunning race but the last 10 kilometers will always remain in your thoughts that gives a special signature or significance of the race/run that you have successfully finished! This is where you remember to recite and shout your favorite running mantra; this where the “demons and angels” of running will argue with each other; this is where “mind over body” would work; this is where you determine what you are made of; this where you remember your loved ones who are rooting for you to finish this race; this is where you think of your inspiration; this is where you curse yourself why you are doing this run/race; and lastly, this is where you separate yourself from being an ordinary “running boy or girl”! This is where you think that you are a brave “warrior” and nobody would defeat you in order to win your battle!

The last 10 kilometers were challenging part of the route indeed! My Garmin Forerunner 305 would prove that the Provincial Capitol sits on the peak of the highest hill in Jordan, Guimaras!  I finally reached the exact place where I started my run infront of the Provincial Capitol with a clock time of 8:20 PM of the same day which means that I finished my run in 19:20+ hours for a distance of 110 Kilometers.

Hereunder are the summary of data taken from my two (2) GF 305:

Distance: 110 Kilometers

Time: 19:20:04 hours

Average HR: 135 beats per minute (bpm)

Maximum HR: 149 beats per minute (bpm)

Total Calories Spent: 5,066 cal

Total Ascent: 3,663 meters (12, 088 ft)

Total Descent: 3,653 meters (12,055 ft)

Running Kit:

Under Armour Compression Shirt

CW-X Compression Shorts

Drymax Socks

ASICS Gel-Tarther

Under Armour Runner’s Cap

Nathan “Sprint” Watter Bottle

Peltz Headlight

2 GF 305 Watches with Heart Monitor

Ice Bandana

Oakley Sunglasses

Gymboss

After a dinner of Fresh Fish Sinigang, Native Chicken Adobo, Pancit Canton and lots Guimaras Mangoes, I was already on my bed snoring loudly. After almost 9 hours of sleep, I was already on the salty waters of the beach soaking my tired legs for almost 30 minutes.

Before my team left the island, I had the chance to personally talk to Governor Nava about my run and my plan to hold the PAU National Championships in his province in the later part of the year. He appreciated my feat in running the whole island and he told me that I made a history in the island as the first and only person (and the only retired Major General of the AFP) to have run around the island in a single stage. He also appreciates my purpose of bringing “Sports Tourism” in the province.

A visit to Guimaras is not complete if you have not tasted and brought back home the sweetest mango in the world—Guimaras Mangoes! “Nothing Beats The Guimaras Mango”!!!

See you in Guimaras in September 2012!





“Full”

20 01 2012

Whenever you are asked to eat some more in parties or in family lunch or dinner, your probable answer would be, “Thank you, I am full”. It means that you don’t have enough space in your stomach for the additional food being offered to you. Your stomach is already “stuffed” with the mixture of solid foods and drinks that you have ingested.

The problem now among us is how to determine if we are already “stuffed” with food after our meals. Sometimes, most of us would loosen our belts and allow our stomach to bulge to the fullest when we say that we are “full” already. Others would simply eat the right amount and have the discipline and consciousness to eat the right amount of food without being “stuffed” or without their stomach “ballooned” to a bigger size.

We always do this whenever we are invited to parties and other events where the host would prepare a lot of mixed selection of foods. This is a chance for us to eat the foods which are not normal or ordinary in our daily meals. This is a chance and opportunity for us to stuff our belly with such served foods. Much more when we are invited when the food being offered are in buffet style!

For a runner like me, I would say that I could easily burn the calories on those foods for 1-2 hours of steady run the following day and I could revert back to my usual foods for the days to come. But for others who are not consistent with their running workout and for those who are not involved in any kind of sports, such foods “stuffed” in their stomach would be converted to fats and I am sure that this will result to some additional pound/s in their body weight. And when they see that their weight had increased, then that the only time that they realize that they have to exercise or go out for a run/bike/swim. It is sad to note that it is faster to add more pounds to your body weight than the time needed to reduce one’s weight!

So, how do we find out if we are already “stuffed” or “full” when we eat? The technique that I would recommend is to make a rating of fullness from 1-to-5 scale. If your rating is 5 on the scale, it means that you are about to loosen your belt and remove the upper button of your pants! If your rating is 1, then you need to eat some more! So to be safe, a rating of 3-4 on the scale would be a good gauge to say that you have stuffed the right amount of food which you could easily burn while you are doing your regular daily activities.

Remember, the rating 3-4 on the scale whenever you eat in parties or in buffet lunch and dinner so that you can still maintain your running performance weight in every running event you would want to join.

Good luck and see you at the Starting Line!





Sixty-Peso Meal

15 08 2011

Nobody could beat this meal in terms of its price and substance. I discovered this meal while following the “Two-Week Test” by Dr Phil Maffetone somewhere in Metro Manila. Of course, I did not eat the rice and gave it to my staff. The meal consists of fish fillet with salted soy beans and egg omelette. My drinks was plain water.

This was my lunch! If converted to US Dollars, it is worth $ 1.40!

Sixty-Peso Meal ($ 1.40 Meal)





“Two-Week Test”

9 08 2011

The “Two-Week Test” is one of the salient parts of Dr Phil Maffetone’s training for endurance athletes. It is something to do with one’s ability to balance the presence of carbohydrates in the body with the other nutrients like protein and fats.

According to Dr Maffetone, there are signs and symptoms that you have more carbohydrates stored in the body when you are overweight, easily exhausted in simple exercises, and sleepy after every meal. There are more signs and symptoms stated in his books and articles but these are the things that I tried to experiment and be able to improve as my reasons in trying this “test”.

This is not a diet program but a simple test that will last for two weeks. This is a test of discipline, patience, focus and determination. All you have to do is to refrain from taking any drinks and food with SUGAR for 14 days. This is to include fresh fruits and some vegetables. Of course, coffee with sugar & cream is a no-no! Not even alcoholic drinks,beer, sodas, and Gatorade/Energy Drinks. It also means not eating rice during your meal. Forget your “hot pandesal”, pancakes, doughnuts, bagels, chips, cookies, oatmeal, ice cream, chocolates and cakes!

It is a challenge but it is worth trying if you want to improve on your training and endurance races.

As a start, you have to record your weight before you start this test and come up with a journal or daily diary. You have to record also what you observe to your body for signs of too much carbohydrate in the body like: easily exhausted in simple exercises; high rate of heart pulse/hear beat; easily irritated; moody; feeling too-stressed all the time; feeling sleepy after meal; and lack of focus.

As soon as you start with the test, put in your journal the things that you observe in your body; your daily weight; morning pulse rate; and the food/s you ingested. Be sure to maintain your journal on a daily basis. Just remember NOT to eat any kind of carbohydrate foods! If you feel hungry, just eat anything that is rich in protein and healthy fats!

During my test, I ate lots of eggs, omelettes, fish, meat (pork & beef), and other seafood. I could hardly count the number of egg trays that I consumed during the duration of the test. In one of the birthday parties I was invited, I finished more than one-half order of “Crispy Pata” and one order of Squid Platter Steak and broiled Tilapia without any rice! On ordinary days, I ate lots of pork barbecue, fried chicken, native chicken tinola, pork adobo, longganiza, fish (Salmon, Tilapia, Bangus and Lapu-Lapu), shrimps & prawns (from Pangasinan)  and our ever famous, “Laoag Bagnet”.

I just finished my “Two-Week Test” last Sunday. And here are the results:

  1. I was able to reduce my weight by 12 pounds. I was 150 pounds when I started the test and last Sunday’s weighing on the scale resulted to 138 pounds!  Since Dr Maffetone advises its athlete to take the “two-week test” during the aerobic phase when observing his MAF (Maximum Aerobic Function) by following his 180 Formula of HR Monitor, the body tends to use its fats during workouts. So, in my experience, I was able to burn some of my body fats while doing my HR Monitor workouts. Thus, I was able to reduce my weight within a limited number of days!
  2.  I did not feel any exhaustion, soreness, and pain during and the days after the last MILO Marathon Elimination. I did not even experience any muscle cramps even if my longest run before the MILO Marathon was only 16 kilometers. Although I ran only 32 kilometers in the MILO Marathon by following the MAF Heart Rate of 132 beats per minute, it was surprising that I was able to run the distance without taking any solid food before and during the run. Moreso, I did not have any “carbo-loading” to speak of, days before the run.
  3. Before I started following Dr Maffetone’s training, my tendency is to be sleepy after my breakfast in the morning, with or without any runs before breakfast. What is worse is that I always go for a nap after my lunch almost every day. As a result of the “two-week test”, I am now fully awake and don’t feel sleepy at all after breakfast and lunch.

If you think this is a “big” challenge to undertake, I think it’s not. If you have some signs and symptoms like I had before I did this
test, then it is worth trying it. However, if you want to have better results on your training and in your endurance races, I think this is best “test” that I can recommend to everybody!

Good luck! Think DISCIPLINE!!!








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