Showdown on the Rock – 3rd CIHM

ATTENTION!

Who :  Marathoners

Tria-athletes

Multi-sport athletes

Weekend Warriors

and any one else who wants to achieve GREATNESS!

What  : 3rd CORREGIDOR INTERNATIONAL HALF-MARATHON

Where  : Corregidor Island – The Rock

When  : December 1, 2012 (followed by a buffet lunch and the Victory Party)

Carboloading Bonfire – November 30

How  :

REGISTRATION PERIOD: October 15 to November 23

REGISTRATION FEE: Php 2,700 plus 4% Service Charge

*The 3^rd CIHM Race Registration Tickets can be availed at SM Tickets outlets at all SM Cinemas nationwide. For non-competing companions of race participants, they may avail of the regular Sun Cruise tour package also at SM Tickets.

RACE REGISTRATION INCLUSIONS:

• Roundtrip ferry to and from Corregidor
• Full lunch buffet on race day
• Race bib w/ RFID timing chip
• 3^rd CIHM Dri-fit Race Shirt
• 3^rd CIHM Race Sling bag
• 3^rd CIHM Finisher’s Medallion (or a 10k Achiever’s Medal)
• Runners’ Briefing (Nov 24 and 25)
• 3^rd CIHM Victory Rave Party (Dec 01, Saturday night)
• 3^rd CIHM Finisher’s Certificate
• P1,000 SOLEUS Gift Voucher

*For race participants wishing to attend the Carbo-loading Dinner (Nov 30), they may avail of the Carbo Dinner ticket at P250.00 on Nov 24 & 25 during the Runners’ Briefing.

CIHM RACE SHIRT AND LIMITED EDITION CIHM JACKET (WINDBREAKER) SIZING CHART:

REGISTRATION, FERRY AND ROOM RESERVATIONS PROCEDURE:
1) 24 hours after purchasing the 3rd CIHM registration ticket from SM
Tickets, log on to http://www.corregidor21.runningmate.ph to complete registration for the race.

2) Immediately after making the online registration, contact Sun Cruises (8am to 5pm – Mon to Fri; 8am to 12nn Sat) at 5275555 loc 4511, 0917-5459917, 0917-7948271, 0922-8475418 to book for ferry trip schedules. Indicate the desired trip schedule:

• From Manila to Corregidor
  • Overnight – departure on Nov 30 @ 11:00am
  • Day trip – departure on Dec 01 @ 5:00am
• Return from Corregidor to Manila
  • departure on Dec 01 @ 3:30pm
  • departure on Dec 02 @ 2:30pm

*For steps 1 and 2, remember to keep the 3rd CIHM race ticket on hand. You will be asked of the SM Ticket ID Number to validate your transaction. It is indicated on the ticket preceded with a “#” sign.

3) If applicable, make accommodations reservation with Sun Cruises (only registered participants will be given reservations; 1 room per participant only). Pay the appropriate accommodations booking amount through the payment mode advised by Sun Cruises.

4) On Nov 24 & 25 (as advised through email and text by the organizers) at R.O.X., attend the Runners’ Briefing, pick-up the race pack, and claim the Boarding Pass and/or Accommodations Booking ticket from Sun Cruises. Ensure to bring the 3rd CIHM SM Tickets. Anyone may pick up your kit at R.O.X. during the R.O.X Runners’ Briefing from 3pm to 8pm. They may be asked for identification and your signed authorization note.

EVENTS SCHEDULE:

1. FRIDAY, NOVEMBER 30, 2012

• 7:00 PM – 10:00 PM Carbo Dinner & Bonfire Night

2. SATURDAY, DECEMBER 1, 2012

• 8:00 AM Half-Marathon Gunstart
• 8:15 AM 10K Challenge Gunstart
• 11:30 AM Award Ceremony
• 12:00 NN Lunch Buffet
• 12:30 PM Class PhotoOp
• 7:30 PM Victory Party

*Schedule subject to change

HALF-MARATHON

One of the distinctive features of the race is that it is a very tough foot race in terms of the course and technical rules. There will be a qualifying time (Men – 3h30m; Women – 3h45m) for this year’s edition of the CIHM. There will be no finish time cut-off for the race, however. All runners who have successfully managed to finish the entire 21km distance will be awarded with the Corregidor International Half-Marathon Medallion and Finisher’s Certificate upon crossing the finish line.

10K CHALLENGE
Aside from the centerpiece 21km event, there will be a 10km race for running aficionados who are yet to be familiar with the challenging terrain of Corregidor but yearn to discover and experience its distinctive scenic course. All finishers in this race category will be awarded with a 10km Achiever Medal. This course is exceptionally fast and stunningly beautiful.

PRESS PARTY
2 months before the race, a media launch will be held to officially kick-off the countdown and registration for the race. It will be held on October 11 onboard the Bay Cruiser yacht of the Event Partner – Sun Cruises, Inc. An Open Forum will cap the media launch. All sponsors will be invited to be present in the event for brand building.

CARBO DINNER & BONFIRE NIGHT

Participants are treated to a nutritious pasta dinner in addition to a night of camaraderie and hearty sharing of running experiences as they prepare for their Saturday race. This dinner is a social event that brings participants together while they load up on essential carbohydrates prior to their event the following day.

VICTORY PARTY

On the night of the race day, the CIHM Victory Party will be held. Successful finishers will get their Finisher’s Certificates during the special recognition segment of the event. Concluding the event is a concert party featuring live performances of an invited top band. The night will be capped with a surprise visual spectacle.

FREQUENTLY ASKED QUESTIONS:

Q: Is the Php2700 (regular rate too expensive for a race in the Philippines?
A: Not so. Relative to the ever increasing registration fees of races in Metro Manila, the participation fee in CIHM is actually very reasonable, and almost a steal. Sun Cruise’s regular rate per person for a daytrip to Corregidor that includes round-trip ferry, a group-guided tour of the island, and a lunch buffet is Php2,200.00. The CIHM package, excluding the guided tour, offers all participants round-trip ferry, a full lunch buffet on race day, a genuine dry-fit race shirt, race sling bag, race bib equipped with an RFID timing chip, a classic Finishers’ Medallion, and a ticket to a mercury-rising after-race bash that is the CIHM Victory RaveParty, and a P1000.00 SOLEUS Gift Voucher.

Q: Is the registration fee refundable or transferable?
A: The registration fee is non-refundable. It is also non-transferable.

Q: Is change of race category possible?
A: Yes. Race participants who want to change their initially registered race category to a different category should contact the organizers not later than November 23 for assistance. Beyond this date, request for such will not be accommodated.

Q: Does the registration fee cover accommodations in the island?
A: No. Accommodations, however, range only from P2000 (twin sharing, P750 for add’l person) to P3500 (Resort cabana w/ aircon) per night per room. A standard room could accommodate three persons comfortably. It may be arranged through Sun Cruises at these numbers: 5275555 loc 4511, 0917-5459917, 0917-7948271, 0922-8475418 (Mon to Fri 8am-5pm, Sat 8am-12nn).

Q: Is there any other option for accommodation if I were to go overnight?
A: Yes. CIHM participants may opt to camp out with their own tent. They only have to make a one-time payment of Php250 per tent to Sun Cruises. The camp site is at the parade grounds adjacent to the South Dock and facing the beach. Those who will camp out need not worry about their lavatory needs. Though spartan in nature, there are more than ample clean washroom and restroom cubicles that are very proximate to the tent grounds.

Q: Still concerning those going overnight, where could they avail of their meals ?
A: Sun Cruises operates Corregidor Inn where CIHM participants may dine out in a welcoming restaurant. Alternatively, there are several kiosks in the island such as that in McCarthur’s Inn where participants may check out other meal options.

Q: Will CIHM participants camping out be allowed to bring camping stoves?
A: Mini camping stove or similar devices that will produce a relatively minimal combustion may be allowed to be brought in by participants who will camp out.

Q: Are bikes allowed to be brought along?
A: Owing to space limitations in and weight restrictions of the ferries, CIHM participants are disallowed to bring along their bicycles.

Q: Will Corregidor be open to regular tourists on the day of the race?
A: No. The island will be exclusive to CIHM participants on Dec 1. This means that CIHM racers could totally enjoy a traffic-less and urban-nuisance-free race amidst a dramatic backdrop, and that is only in Corregidor.

Q: Where can foreign nationals, residing outside the Philippines, intending to join CIHM get information on Philippine visa requirements?
A: They may check out the tab “Philippine Visa Information for Foreign Participants” in the CIHM website http://www.corregidor21.runningmate.ph or other veritable websites on the net.

Q: Can registered participants have their own pacers?
A: Yes but only if the pacer is also a registered CIHM participant. The race will strictly adhere to the “No Bib, No Race” policy.

Q: Will there be a sweep time for CIHM participants?
A: None. CIHM participants need not worry about being swept off the race course after a particular time. All participants who will successfully finish the 21k and 10k distances, respectively, will be awarded with the CIHM Finishers’ Medallion and 10K Achiever Medal, correspondingly.

Q: How many hydration stations will there be on the race course?
A: There will be 8 hydration stations, including one at the finish area, at 2km interval from each other.

Q: Will there be first aid stations along the race course?
A: Yes. First aid, actually, will be integrated with the hydration stations. Aside from this, a mobile paramedic team will also be in place.

Q: What is the unique selling point of Corregidor International Half-Marathon?
A: It is the idea that all CIHM participants will have the rare opportunity to run on sacred grounds and all their determined efforts will be cheered on by the glorious memory of heroism of our noble predecessors. Then there’s the bonus of an after-race Victory Rave Party where participants could revel to celebrate their achievement.

HALF-MARATHON

One of the distinctive features of the race is that it is a very tough foot race in terms of the course and technical rules. There will be a qualifying time (Men – 3h30m; Women – 3h45m) for this year’s edition of the CIHM. There will be no finish time cut-off for the race, however. All runners who have successfully managed to finish the entire 21km distance will be awarded with the Corregidor International Half-Marathon Medallion and Finisher’s Certificate upon crossing the finish line.

10K CHALLENGE
Aside from the centerpiece 21km event, there will be a 10km race for running aficionados who are yet to be familiar with the challenging terrain of Corregidor but yearn to discover and experience its distinctive scenic course. All finishers in this race category will be awarded with a 10km Achiever Medal. This course is exceptionally fast and stunningly beautiful.

PRESS PARTY
2 months before the race, a media launch will be held to officially kick-off the countdown and registration for the race. It will be held on October 11 onboard the Bay Cruiser yacht of the Event Partner – Sun Cruises, Inc. An Open Forum will cap the media launch. All sponsors will be invited to be present in the event for brand building.

CARBO DINNER & BONFIRE NIGHT

Participants are treated to a nutritious pasta dinner in addition to a night of camaraderie and hearty sharing of running experiences as they prepare for their Saturday race. This dinner is a social event that brings participants together while they load up on essential carbohydrates prior to their event the following day.

VICTORY PARTY

On the night of the race day, the CIHM Victory Party will be held. Successful finishers will get their Finisher’s Certificates during the special recognition segment of the event. Concluding the event is a concert party featuring live performances of an invited top band. The night will be capped with a surprise visual spectacle.

FREQUENTLY ASKED QUESTIONS:

Q: Is the Php2700 (regular rate too expensive for a race in the Philippines?
A: Not so. Relative to the ever increasing registration fees of races in Metro Manila, the participation fee in CIHM is actually very reasonable, and almost a steal. Sun Cruise’s regular rate per person for a daytrip to Corregidor that includes round-trip ferry, a group-guided tour of the island, and a lunch buffet is Php2,200.00. The CIHM package, excluding the guided tour, offers all participants round-trip ferry, a full lunch buffet on race day, a genuine dry-fit race shirt, race sling bag, race bib equipped with an RFID timing chip, a classic Finishers’ Medallion, and a ticket to a mercury-rising after-race bash that is the CIHM Victory RaveParty, and a P1000.00 SOLEUS Gift Voucher.

Q: Is the registration fee refundable or transferable?
A: The registration fee is non-refundable. It is also non-transferable.

Q: Is change of race category possible?
A: Yes. Race participants who want to change their initially registered race category to a different category should contact the organizers not later than November 23 for assistance. Beyond this date, request for such will not be accommodated.

Q: Does the registration fee cover accommodations in the island?
A: No. Accommodations, however, range only from P2000 (twin sharing, P750 for add’l person) to P3500 (Resort cabana w/ aircon) per night per room. A standard room could accommodate three persons comfortably. It may be arranged through Sun Cruises at these numbers: 5275555 loc 4511, 0917-5459917, 0917-7948271, 0922-8475418 (Mon to Fri 8am-5pm, Sat 8am-12nn).

Q: Is there any other option for accommodation if I were to go overnight?
A: Yes. CIHM participants may opt to camp out with their own tent. They only have to make a one-time payment of Php250 per tent to Sun Cruises. The camp site is at the parade grounds adjacent to the South Dock and facing the beach. Those who will camp out need not worry about their lavatory needs. Though spartan in nature, there are more than ample clean washroom and restroom cubicles that are very proximate to the tent grounds.

Q: Still concerning those going overnight, where could they avail of their meals ?
A: Sun Cruises operates Corregidor Inn where CIHM participants may dine out in a welcoming restaurant. Alternatively, there are several kiosks in the island such as that in McCarthur’s Inn where participants may check out other meal options.

Q: Will CIHM participants camping out be allowed to bring camping stoves?
A: Mini camping stove or similar devices that will produce a relatively minimal combustion may be allowed to be brought in by participants who will camp out.

Q: Are bikes allowed to be brought along?
A: Owing to space limitations in and weight restrictions of the ferries, CIHM participants are disallowed to bring along their bicycles.

Q: Will Corregidor be open to regular tourists on the day of the race?
A: No. The island will be exclusive to CIHM participants on Dec 1. This means that CIHM racers could totally enjoy a traffic-less and urban-nuisance-free race amidst a dramatic backdrop, and that is only in Corregidor.

Q: Where can foreign nationals, residing outside the Philippines, intending to join CIHM get information on Philippine visa requirements?
A: They may check out the tab “Philippine Visa Information for Foreign Participants” in the CIHM website http://www.corregidor21.runningmate.ph or other veritable websites on the net.

Q: Can registered participants have their own pacers?
A: Yes but only if the pacer is also a registered CIHM participant. The race will strictly adhere to the “No Bib, No Race” policy.

Q: Will there be a sweep time for CIHM participants?
A: None. CIHM participants need not worry about being swept off the race course after a particular time. All participants who will successfully finish the 21k and 10k distances, respectively, will be awarded with the CIHM Finishers’ Medallion and 10K Achiever Medal, correspondingly.

Q: How many hydration stations will there be on the race course?
A: There will be 8 hydration stations, including one at the finish area, at 2km interval from each other.

Q: Will there be first aid stations along the race course?
A: Yes. First aid, actually, will be integrated with the hydration stations. Aside from this, a mobile paramedic team will also be in place.

Q: What is the unique selling point of Corregidor International Half-Marathon?
A: It is the idea that all CIHM participants will have the rare opportunity to run on sacred grounds and all their determined efforts will be cheered on by the glorious memory of heroism of our noble predecessors. Then there’s the bonus of an after-race Victory Rave Party where participants could revel to celebrate their achievement.

Every Breath You Take

Spirometry – the measuring of breath. One of the most common Pulmonary Function Tests (PFTs) measuring the lung function specifically the measurement of the amount (volume) and/or speed (flow) of air that can be inhaled and exhaled. (Wikipedia)

Basically, I just want to find out what is the cause of the irritating “ahems” and constant post-nasal drip. I’m hoping that there’s something that I can take to improve my breathing so I can also start swim training. I have no problem with running or biking but when it comes to swimming, I admit I am not that proficient. I think that my water confidence is affected by my weak breathing or lung power.

I remember taking some asthma meds when I was young but I outgrew that problem. I have a hunch that because of all the running in the polluted Metro Manila environment the asthma came back.

Inside the “chamber”.

The mouthpiece is actually missing.

I was asked to perform several breathing exercises like deep breathing, inspiration and expiration, combinations of rapid inhaling and exhaling, etc. while my mouth was on the spirometer’s mouthpiece.

Spirogram

Oxygen level, Heart Rate is normal.

In two days I will get the results of the test and have it interpreted by the doctor. For now let’s just keep our fingers crossed there’s nothing wrong. And if there is, it has a simple remedy/treatment. May this help improve my athletic performance 🙂

Spur Of The Moment

X-ray results claimed.

Images of both feet AP/Lateral/Oblique and Calcaneus views were taken.

Now it’s certain that my Achilles Tendon on my right foot are working too hard.

Findings: There are minimal hypertrophic spurs in the plantar and dorsal aspect of both calcaneus. Joint spaces are maintained. The rest of the visualized osseous structures are intact.

Translation: The tendons pull so hard on the bones that the adaptive reaction of the feet is to calcify. There are to horn-like spikes forming at the back of my heel and under the heel. The surrounding muscle is also forming a hard shell around them. Hence when I run or play football, they tend to hurt.

Initial treatment: SURGERY! Doctor suggested I undergo an excision of the spur. But he clarified that the spur would not really be “excised” (or cut out surgically). The more accurate term as he said was that he would “chisel” the bone formation. He said in Tagalog that “titibagin” natin yung matigas.

WTF?!?

I will definitely ask for a second, third and fourth opinion. I will probably take a more non-aggressive, non-invasive treatment. Spare me from the scalpel!

Clicking My Heels

I finally gave in to the fact that I have no fast-healing mutant power and my bones are not engrafted with indestructible adamantium metal. Reality check!

After months (or maybe a year) of feeling discomfort and some pain in my heels I had my feet checked by an orthopedic doctor. He examined my feet but required x-rays taken from different angles to have a conclusive diagnosis.

I have not really bothered to find out whether I am suffering from plantar fascitiis, heel spurs or some other running related injury. I ignored pain for the longest time. Getting myself checked gives me at least an assurance that I could still push myself to greater limits and achieve a more running goals. Ending my running career this early because of an injury is definitely beyond my wildest imagination.

X-ray results to follow.

Pulling back the feet for that right angle.

“Recovery” position hehehe

For the lateral shot

Achilles’ Heels.

SC SG Marathon Registration Now Open

The Standard Chartered Singapore Marathon registration is now open!

I just signed up for the full marathon event. Who else is joining?

Compared to its Hong Kong counterpart, the SG Marathon is reported to be on a relatively flat course. But despite being held in December, the weather can be very humid.

This will be my first time running a race in SG and my second out of the country marathon. I can’t wait to start training! My goal is to beat my HK time of 4:50:06.

CIHM 2011 – Save the Date!

Get ready for the Corregidor International Half-Marathon 2011!

More details will be announced soon.

Mark the date in your calendars: December 9-11, 2011.

App Review: Nike Training Club

It’s a personal trainer application for the iPad or iPhone.

Choose your workout. The exercises cover cardio, strength, core and interval training. Each workout lasts for 30++ minutes.

There are detailed instructions and video demos to guide you while you workout.
Plus, you can customize your workout playlist!

While you workout a Nike coach gives you instructions. You can pause the workout anytime to access the video demo.

I recommend it to anyone who needs motivation and cross training routines.

Post Race: Brooks

Instead of doing a 15k on that hot day, I decided to pace the team and make sure the Enderunners reach the target time and pace.It was their first official road race. After three weeks of training the Brooks Run Happy 5k was a piece of cake.

I pledged a three-course meal at Enderun’s Resto 101 for any and all runners who will do a sub-30 minute run. Much to my surprise, two of them did it!

Cerg Castillo and JB Uy finish their first 5k in 28++ mins.

Runners anonymous Manila a.k.a. the Enderunners

Post-race breakfast at BHS.

ENDERUN[ners]

I’d like to welcome to the wonderful world of running students from Enderun Colleges.

Featuring a new batch of running “recruits”!

Warming up.

The first 10K. After two weeks of doing 5k and 7k runs, we did a surprise 10k run. At the end of the workout, they were shocked to discover that they breached their physical limits. Congratulations guys! You are on your way to your milestone marathon.

Good luck on your debut road race on May 22!

Aqua Running and Workout

No, not the New Testament kind. Jesus walked on the water. Aqua running or jogging is running in a pool. Minimal equipment is required aside from a swimming pool of course. All that is required is a swimsuit and a floating device called an aqua running belt. The aqua running belt is a floater belt that keeps you upright when in the water. The belt helps you maintain a proper running form while you run in place in the water. You can do your aqua run without the belt but it is better with the belt.

The first time I heard of this is in a sports medicine facility in SG and HK. They actually have a treadmill submerged under water. Recently, it was recommended by Edward Kho to my wife who wanted an alternative exercise to running and going to the gym.

The workout is very simple yet it is very challenging. Just wear the belt, get in chest deep water and start running as if you were on land. The water resistance increases the effort level significantly. But the good thing about it is that there is no impact on your feet, knees and legs. If you have a weight problem  or you are a runner with an injury, it is also a good alternative to normal running on a treadmill or the road. This workout is also a good for recovery after an intense race/marathon.

The downside of the workout is you don’t get to log your mileage unless you are running in the water with a treadmill submerged. The best gauge of your workout would be your heart rate and the effort level. Also, it can get a little boring after a while since you are running in place. Doing it with friends or a portable video player would make it a little more interesting perhaps.

To vary the workout here are some things you can do while in the water

• high knees
• maximum speed
• heel lift
• toe touches
• rowing
• jumping jacks
• clapping
• biceps curls
• kickbacks
• reverse crunches

Aqua running belts are available in sporting goods stores in Manila. Speedo has them. Also available are Aquasphere aquatic exercise equipment. I saw some of the equipment shown in the photo below in a sporting goods store in Powerplant Mall.

This is what we have. The belt we bought from my favorite store in Greenhills at P400. The dumbells are water dumbells from a Japanese thrift store for P88.

Aqua running belt.

Running in place.

Biceps curls.

Kickback (for the triceps)