“30-Minute” Rule

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!

“Alay-Sikad Sa Kagitingan” (BDM Bikeathon)

1. The Head of the Multi Agency Task Force (MATF) for the Observance of the 2010 Araw ng Kagitingan and Philippine Veterans Week and Administrator of the Philippine Veterans Affairs Office (PVAO), Honorable Ernesto G Carolina, sent an official invitation to me as the Special Guest during the Culminating Ceremony of the 2010 “Alay-Sikad Sa Kagitingan”: Retracing the Bataan Death March Route Bike-A-Thon held last Saturday, March 20, 2010, at the Capas National Shrine in Camp O’Donnell, Capas Tarlac. The Bike-A-Thon event is a part of the activities that commemorates and provides awareness to the infamous Bataan Death March. 

Program of Activity

2. I was chosen as the Special Guest for the said event because the MATF have been informed that I’ve been conducting the BDM 102K Ultramarathon Race for the past two years without their support. In the said program, I was introduced as the Founder of the BDM Ultramarathon Race. I am glad that my invitation to this event have finally recognized the efforts I’ve spent to create awareness on the heroism of our forefathers during World War II.

Cyclists At The Capas National Shrine
A Pose With Hon. Carolina (left) & Veterans
An Interview With The Media

3. A group of almost 100 cyclists from the Armed Forces of the Philippines and other Bike Clubs in Metro Manila and other nearby provinces started the Bikeathon at the BDM Km 00 in Mariveles, Bataan at 6:30 AM last Saturday. A Ceremonial Send-Off Program was led by Hon. Jesse Concepcion, Mayor of Mariveles, Bataan; Hon. Espiridion Calara, Provincial DILG Director; and Ms Samsia Bonoan, Head of the MATF Sub-Committee on Bikeathon. The number of cyclists increased in numbers up to 200 as they passed along the towns of Bataan, Pampanga, and Tarlac. More cyclists have joined the group as it got nearer to the Finish Line at the Capas National Shrine. The cyclists arrived at the Finish Line at 4:00 PM. Aid Stations/Checkpoints had been pre-positioned every 50 kilometers where cyclists were provided with water and food.

Distribution of Awards To The Finishers
Delivery of My Speech
A Pose with Mayor Catacutan, BGen Ojeda, & Hon. Carolina

4. During the Culminating Ceremony, the Finishers were awarded with “loot bags” courtesy of MATF and PVAO. The activity was graced with the presence of Hon. Reynaldo Catacutan, Mayor of Capas and some of the veterans of World War II. I was able to deliver my message/speech with emphasis on the sustained awareness of the BDM through activities on sports, arts, tourism, and written publications/researches.

Finishers Getting In Line For Their "Loot Bag"

5. Hopefully, the MATF & PVAO will be able to support the conduct of future BDM Ultramarathon Races.

Insights: 2009 Tour De France

The 2009 Tour De France started last 4 July and ended last Sunday, 26 July 2009. It is considered as the world’s most famous and prestigious cycling event of the year. I will not bother to tell you about the results as you already know them from the news stories. I will not also bother to tread on my personal analysis about the performance of Lance Armstrong and about his future as an athlete or his possibility of winning in future cycling events.

For the past three weeks, I’ve been regularly watching the Live Telecast of the daily stages through the Eurosport Channel. The following were my observations and insights about the said event:

1) Scenery of the Route—By watching the Live Telecast, you seem to be a part of the cycling tour. You seem to be a “tourist” also as you got to see the cities/communities where the route would pass through. I’ve been observing a lot of details along the route like the architecture of the houses and buildings as most of the structures are made of concrete & rocks. The structures made during the Middle Ages and castles were preserved and maintained in their original structure. Even the roads are well paved with asphalt with the proper paint-markings and almost all the roads are very clean and well-manicured. I’ve never seen a single trash or even a trash bin along the roads even if they are inside the towns or cities. The scenery of the mountains and their forests were very refreshing. Watching the Tour on the TV was an experience of being a “tourist” in France, Italy, Spain, and other countries where the event was conducted. 

Scenery of the Route Was Awesome!
Scenery of the Route Was Awesome!

2) Cycling Apparel/Uniforms & Technology—If you want to see the latest in cycling technology and cycling apparel, the Tour is the best place to see them. I was impressed on the uniform of each team which is well color-coordinated with the other accessories like sunglass, helmet, shoes, gloves, socks and even the color of their bikes! I wonder how many set of jersey cycling uniforms each participant has for the 3-week event. In order to gain speed, the bikes to include the helmets, had become lighter and air-resistance-proof. Even their “cycling form” and jerseys are very unique in their Team Time Trial and Individual Time Trial in order to shave off few seconds from their time and fight air-resistance. What made me laugh was an observation made by one of my runners in my team when he said that there are no “not so good-looking” cyclists in the Tour! Lahat daw ay puro guwapo!!! hahaha!

Cycling & Technology
Cycling & Technology

3) Excellence In Endurance and Logistics—These endurance athletes are really good in their sports and they really trained well for the event. I remember when I was in my younger years, the Tour was a competition of the best cyclist in each country being invited by the Race Organizer and the pride of the said country was at stake. However, the competition later transformed into corporate team competition and I could see how millions of resources/funds had been used to finance each team and their support/logistics that follow each cyclist. In the last Individual Time Trial, I saw Lance Armstrong threw his $ 300 worth Oakley sunglass while trying to gain more speed as the frame of the sunglass was obstructing his sight. Cyclists would threw their plastic water bottles on the side of the road after there is no water left in them! If there is a flat tire, a support vehicle & mechanic are ready to respond to the problem in few seconds. If a worse problem is ever present to a bike, the whole bike of the cyclist is immediately replaced! In the ITT, each cyclist was provided with a support car with bikes stacked on its top rack. Everything was so perfect that you could see how the logistics people do their job efficiently. I wonder how much is the registration fee for each team to participate in this Tour.

Excellence In Endurance & Logistics
Excellence In Endurance & Logistics

4) Discipline & Applause Of The Audience—All the spectators were in support to the cyclists as you see them shouting, cheering and clapping their hands as the cyclists and “peloton” pass them. You don’t see anybody from the spectators throwing a pail of water to the cyclists or offering some food along the way. Of course, you see some of those spectators running with the cyclists in the mountain stages but they don’t distract the route and it is already a part of the practice of encouraging the cyclists to push some more! The cars of the spectators were all parked away from the street or road where the Tour passes. Even the Starting and Finish Lines are free from spectators. However, you can not avoid some accidents or “lapses” during the Tour as some of the spectators would be involved in accidents which even resulted to death. Last July 18th stage, one of the spectators was killed by a speeding Police Motorcycle Marshal when he immediately crossed the road where the Tour was passing through.

How I wish these personal insights and observations about The Tour will be translated or applied to Running in Road Races in the Philippines.

(Note: Photos were taken from www.boston.com/bigpicture.)