“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!





Philippines’ 1st Olympic Games Medalist Was An Ilocano!!!

20 11 2009

While reading the book, “The Olympic Movement in the Philippines” by Celso Limjuco Dayrit, I was surprised to know that the first Filipino to win a medal in the Summer Olympic Games was an Ilocano.

In the 1928 Amsterdam Olympic Games, which was the second time that the Philippines participated in the O;ympic Games, we won our first Olympic Medal, a Bronze Medal, through swimmer Teofilo Yldefonso who was a native from the Province of Ilocos Norte. He was qualified for the Finals in the 200-meter Breaststroke after registering the fastest time among the third placers in the swimming trials. In the finals, he finished third to give the Philippines its first ever Olympic Medal. Yoshiyuki Tsuruta of Japan and Erich Rudemacher of Germany, got the 1st and 2nd places, respectively.

After four years, in the 1932 Los Angeles Olympic Games, Teofilo Yldefonso repeated his third place performance in the 200-meter Breaststroke, swimming event, winning his 2nd Olympic Bronze Medal.





1 Feb 09: TBR Wins Aquathlon & 21K Events

2 02 2009

Team Bald Runner Members won in their respective Age Category in yesterday’s SPEEDO Aquathlon held at the ULTRA/Philsports Swimming Pool & Oval Track/Roads. Rosalina “Ting” Pascual won as the Champion in the 40-44 age category. Javy Olives aka Tri’N Hard also won as the Champion in 30-34 age category. The Aquathlon event consisted of 1,000-meter swim in the sports complex swimming pool and 3-K run along the roads of the ULTRA compound. Congratulations, Ting & Javy. Hardwork , Patience & Discipline really made you as champions!

In the 2009 Baguio-Benguet Flower Festival 21K Run held yesterday in Baguio City, Elite members of Team Bald Runner Cresenciano Sabal won as the Champion Overall and Male Category and Ailene Tolentino won as Champion Overall in the Female Category. Congratulations, Cris and Ailene.

Team Bald Runner expresses its thanks and appreciation to Jonel aka Bugobugo85 and Arman Fernando, our “Runabout” veteran and lead runner, for supporting the transportation and accommodation requirements of the Elite members to Baguio City. Mabuhay kayo, Jonel at Arman!








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