2nd QCIM

 the circle at night

 beautiful

 

 stage setting up

 the finish line

the event is "international"---the usual suspects.. *sigh*

 

with no less than the Bald Runner himself.

it was great to pace with him.

Special thanks to Rose Pizarro for bringing my racekit!

thanks so much Rose! until next year! :)

want to lose weight?

Run a Marathon!
i just lost 3lbs. in 4 and a half hours.
now at 156lbs.
8lbs. to go! :)

did 42K at 2nd QCIM. Crossed the Finish Line with no less than the Bald Runner himself, General Jovie Narcise! it was a great honor to pace with him. he's he epitome of RunStrong!

42K PR: 04:25:++
huge improvement from my old PR at 05:35 courtesy of TBR Dream Marathon, May 2010.

say a little prayer

Night before 2nd QCIM
all is set.

Lord, thank you for having me in this race. thanks for the force you endowed me to endure long distance training. thank you for this being that you molded for your purposes. Father you got everything and i just want to honor you with what is due to you. Lord, tomorrow, watch over us while we tread upon the roads and streets. thank you that you commanded your angels to lead us and protect us from whatever harm there is. thank you that no weapon formed against us will ever prosper. thank you Lord for your safety and protection. May you provide the needs of the organizers and let the entire event be blessed. Lord be my legs tomorrow. Enlarge the capacity of my lungs, let the endurance of my muscles be stretched forth. spare not, lengthen my miles, strengthen my strides. With every Stride, Praise the Lord! in Jesus' name i pray... Amen & Amen!

2nd QCIM | FREE PARKING at the QC City Hall Compound

FREE PARKING at the QC City Hall Compound. ENTRANCE at GATE 7, from Kalayaan Avenue. See the PINK SMILEY on the diagram

 

Originally from: http://www.facebook.com/photo.php?fbid=463212866700&set=a.81144311700.90514.556676700

2nd QCIM | Guidelines for Runners

 

Originally from: http://www.facebook.com/photo.php?fbid=463861751700&set=a.81144311700.90514.556676700

2nd QCIM | Alternate routes for motorists in Quezon City on Sunday

By Julie M. Aurelio
Philippine Daily Inquirer
First Posted 01:20:00 12/03/2010

Filed Under: Marathon, Road Transport

MANILA, Philippines—Parts of Commonwealth Avenue and streets near the major thoroughfare will be closed on Sunday to make way for participants of the 2nd Quezon City International Marathon, which will be held that day.

The Quezon City government’s Department of Public Order and Safety said the northbound lane of Commonwealth Avenue will be closed to vehicles from Elliptical Road to Winston Street from 3:30 a.m. until the end of the race.

The portion of C.P. Garcia Street and Katipunan Avenue will also be closed to vehicular traffic, as well as part of Krus na Ligas.

Vehicles along C.P. Garcia can instead go straight to Tandang Sora Avenue or Commonwealth Avenue. Those coming from Maginhawa Street can exit through Anonas Extension to Xavierville Avenue and Aurora Boulevard

The portion of Magsaysay Street near Katipunan Avenue is also off limits to motorists.
Elliptical Road will be open to regular vehicular traffic, while all vehicles from Elliptical Road to Fairview can make a counterflow along the southbound lane of Commonwealth Avenue.
The southbound lane of Commonwealth Avenue will be open to two-way traffic from Philcoa to Fairview City Mall.

Vehicles coming from Tandang Sora can cross Commonwealth and make a right turn toward Elliptical Road, while vehicles going to Fairview can make a counterflow and take a left turn.
All vehicles in the vicinity of Commonwealth Avenue and Luzon Avenue shall make a right turn toward Commonwealth Avenue, according to the traffic advisory.

The area of Zuzuarregi Street and Celebrity Avenue near Commonwealth is a no-entry zone. Vehicles coming from Feria Road can take the counterflow toward Zuzuarregi Street.
All vehicles coming from Ever Gotesco shall take the counterflow along the northbound lane of Commonwealth Avenue toward the U-slot in front of Diliman Preparatory School.

Motorists coming from Holy Spirit Drive going to Elliptical Road can make a right turn to Commonwealth, while vehicles going to Fairview can make a counterflow.
Meanwhile, vehicles will not be allowed to make a right turn from Batasan Road to Commonwealth. Vehicles coming from Commonwealth from Litex/IBP Roads can take the tunnel.
Motorists coming from San Simon Street can make a right turn along Commonwealth and make a left turn at counterflow to Fairview.

Vehicles will not be allowed to enter Commonwealth from Katuparan Street. Those coming from Villonco Street to Elliptical Road can take a right turn while those going to Fairview can take the counterflow.
Those coming from IBP Road will not be allowed to exit through Commonwealth Avenue, as all vehicles going to Commonwealth will take the IBP Underpass going to Elliptical Road. Vehicles from Litex Road can take the left turn to IBP Road.

There will be no exit for vehicles to Soliven Street as motorists coming from Payatas Road are advised to take IBP or Litex Road.

Motorists coming from Don Jose Street going to Elliptical Road can take a right turn while vehicles going to Fairview can take the counterflow.

Originally from: http://newsinfo.inquirer.net/inquirerheadlines/metro/view/20101203-306696/Alternate-routes-for-motorists-in-Quezon-City-on-Sunday

Plyometrics 20101203

Did plyometrics today as a sub for not running. it actually strengthens the core and is perfect for endurance athletes. Did some squats, thrusts, lunges, military tires. it was great!. it actually felt like running about 2 or 3K. I'll let Mr. Wikipedia tell you more about what Plyometrics is :)

Plyometrics (also known as "plyos") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics are useful for several sports - notably soccer, rugby, basketball, track and field athletics, racket sports, parkour and martial arts. READ MORE.



Click on my gf's icon below for my heart rate analysis. there are noticeable drops in heart rate which means i had to stop and talk to suppliers. :)

XT 20101202 Last Long Maintenance before 2nd QCIM

Last long maintenance run before 2ndQCIM. check out the elevation, it's where my running muscles grow :) ready for 2ndQCIM. will definitely check in a new PR \m/

btw, weight log: December 2, 2010: 159lbs. One down, 11 more to go! :)


Click on my gf's icon below for detailed analysis

XT 20101201 short i-have-to run

short i-have-to run. tried to increase my speed and felt good!
learning new things about my gf. i love her [Garmin Forerunner]

Click on my gf's icon below for detailed analysis

Weight Management | Assessing Your Own Weight 1.1

this is my attempt to lose weight safely and naturally. today is December 1, 2010 and am currently at 160lbs. i hate it. it shows! im chiseled at 148lbs. anyway, i got this from a dieting book, which i got mistaken for as a nursing student. funny thing isnt me being a nursing student, it's me still being a student :) in everything, results show. results of my training and strenuous activities never lie.
here i'ma share you my first steps to losing those unwanted pounds. from my previous entry, i blogged about determining our current weight status through knowing our BMI and Waist Circumference. from these data, we'll shift to our next step on how do we effectively trim down those unwanted pounds, here, specifically by knowing our required calorie intake.

Lestart!

1.     Estimate your Basic Energy Needs

How many Calories your body needs per day for basic energy needs
AGE	Use this equation to calculate your BMR
Men
18-30	[15.3 x weight (in kg)] + 679
30-60	[11.6 x weight (in kg)] + 879
60 & above	[13.5 x weight (in kg)] + 487
Women
18-30	[14.7 x weight (in kg)] + 496
30-60	[8.7 x weight (in kg)] + 829
60 & above	[10.5 x weight (in kg)] + 596

For example: Me, 25, male, weighs 160lbs [as of December 1,2010]

My BMR should look like this:

                          160 lbs. / 2.2 = 72.73 kg 
                
                          72.73 kg * 15.3 = 1112.73 cal

                         1112.73 cal + 679 cal = 1791.73 cal or 1792 cal

So my BMR (or the number of calories that my body needs at
complete rest to function is roughly 1792 calories.

 

2.     Determine your activity factor value

How Active Are You?
In any given day, your activities include:	Your Activity Level Is	Your Activity Factor Is
Sitting, standing; driving; painting; doing laboratory work; sewing, ironing or cooking; playing cards or musical instrument; sleeping or lying down; reading, typing	Very Light	0.2
Doing garage, electrical, carpentry, or restaurant work; house-cleaning; caring for children; playing golf; sailing; light exercise such as walking for no more than 3 km.	Light	0.3
Heavy gardening or housework, cycling, playing tennis, skiing or dancing; very little sitting	Moderate	0.4
Heavy manual labor such as construction work or digging, playing sports such as football, or soccer, climbing	Heavy	0.5

3.     Determine your Calorie needs for Activities

Multiply your basic energy needs by the activity factor value that you determined in Step 2:

Use this equation:

BMR * Activity Factor     =     Calories for Activity

Using my data again:

1792 cal * (0.5) = 896 calories

[*Note: I used 0.5 as my Heavy Activity Factor since I run, swim and bike regularly, and workout in the gym if not doing training.]

4.     Determine your calorie needs for digestion and absorption of nutrients

Digesting food and absorption of nutrients uses about 10% of your daily energy needs.

Use this equation:

[BMR calories + Activity calories] * 10% = Calories for Digestion/Absorption

Using my data again:

[ 1792 cal  + 896 cal ] * 10% = 268.8 cal or 269 cal

5.     Total your calorie needs.

Add your BMR, Activity Calories and Digestion/Absorption Calories----this is your calorie needs to maintain your weight.

Using my data again:

BMR + Activity Calories + Digestion/Absorption Calories = Total Calories

1792 cal + 896 cal + 269 cal = 2957 cal

2957 cal total number of calories I need to stay at 160 lbs.

But hey, no way! My ideal weight at 5’6” is 148 lbs so I need to lose 12 lbs more.

So how do I lose weight from these data?

We have to understand that to lose weight, we have to cut down on how much we eat and increase our muscle mass through resistance training or workouts. Muscles burn fats better.

How much do we need to trim down on our meals? ---- Not too much, gradual trimming will do. If we try to cut too many calories, we may not lose weight at all. When we massively decrease our calorie requirements, our metabolic rate slows down to adjust to the lower calorie level. Plus, we might not be able to stick long with it since we will always be hungry and starving.

So how do we it? Here’s how:

Since there are 3500 cal in a pound (lb.) and 7 days a week, we can cut our daily calorie intake by 500 to lose 1 lb. a week.  If we want to lose 2lbs. per week, we cut 1000 to our total calorie needs.

In my case, am settling lo lose 1 pound per week since I need energy [extra calories] for my training and workout.

2957 calories – 500cal = 2497 calories

In order to lose 1 pound per week while in training, I need to maintain 2497cal.

How do i know whether am getting 2497cal or short? watch out! later!