Thank You God

Thank you God,
For thy courage that I can fight when others have surrendered.


Thank you God,
For thy love that keeps me inspired when others have despaired.


Thank you God,
For thy feet that I can go places and run races.


Thank you God,
For thy hands that I can write those words left unspoken.


~written 5th November 2010

5K and 10K Maps for 2nd QCIM- Commentaries & Suggestions

After a long suspense for the release of the 2nd Quezon City International Marathon Race Maps. I strongly dislike the given map especially for the 10K event which I will be participating.

We can see that all part of the race will be along the very well known Commonwealth Avenue a.k.a. Killer Avenue. Why I dislike the race  route? Here are the reasons:

1. As it was known as Killer Avenue, Commonwealth Avenue is a road prone of accidents and not courteous drivers.We all do not want to be the next victim especially that we have signed a waiver!
2. Not really a scenic route, all you will see are roads, roads and roads. It is a four to five lanes avenue in both direction so all is roads!
3. It will be a hot, high temperature route, with less trees to cover the sun. Hydration is a big factor here.
4. There are near alternative to consider like UP campus, why not include UP partially and not all Commonwealth?
5. It's an International Marathon so the organizers should try their best to present the scenic views and the beauty of Quezon City, not the long stretch of Commonwealth Avenue.

May this blog be read by the organizers so they can re-consider other routes for the whole race. I have already posted a comment at their Facebook page but I guess this will speak out more.

Me and my colleagues are all hoping for a great race event on the 5th of December.

Top 10 Rookie Runner Mistakes

#10 Underestimate Stretching
Many beginning runners finish a run and neglect to stretch enough or even at all. They then find themselves tight and sore and eventually with a running injury. Do not neglect the importance of stretching! Stretch within 15 minutes after every run and take your time. As you progress through training, add a few seconds to each stretch and build up to 20 seconds or more per stretch. Benefits will include less soreness, greater flexibility, longer stride, and much more. Do not underestimate the importance of stretching.

#9 Lack of Support
Many runners do not share there goal with their friends, family, or co-workers. Why not? Afraid of what they might say? Afraid you will tell them and then fail to achieve your goal? If so, that’s all the more reason to tell them! It will give you lots of extra (and needed) motivation. Fear can often be the most powerful form of motivation. Use it! They should be supportive of you. All you have to do is tell them you are training for a marathon or half marathon.

Do not feel compelled to keep them updated on your progress though. Unless they are a runner, they simply will not understand. Think of that friend or co-worker who insists on telling you about every shot they had yesterday playing 18 holes of golf. Do you really care to hear about it? I don’t! Still, tell them early on that you have decided to run a marathon or half marathon. It will work in your favor.


#8 Lack of Belief
Often, a beginning runner will start training and have a very difficult time completing their first 5-mile run. They don’t see how they can possibly run more than that, much less 13.1 or 26.2. They stop right there. Done. Finished. They CAN do it, but they can’t because they don’t think they can. Did that make sense?
“If you think you can, or you can’t, you’re right.” - Henry Ford Choose to believe you can!

#7 Motivation
There are lots of things that can (and will) come up during training that can cause you to lose motivation. It is very likely that you will miss a run or more due to circumstances that come with life. Whether it is bad weather, illness, working late, mild injury, or whatever, NEVER lose sight of your goal and choose to see the situation as positive. Remind yourself of the feeling you will have when you achieve your goal. Do not lose motivation.

#6 Wrong Goal
Many first time runners naturally think they should set a marathon finish time goal. This is not the case. Your goal for your first marathon or half marathon should simply be to finish. If you push yourself too much, you are dramatically increasing the likelihood of injury and not even seeing the starting line. Set a time goal for your next marathon or half marathon. This may sound strange, but it is quite wise. Be smart and set the right goals.


#5 Wrong Training Program
This really relates to goal-setting. Many runners follow a program of greater difficulty because they want to achieve a certain time. Then they fall victim to injury or just can’t handle the program so they quit. Choose the right program for YOU!

#4 Starting Too Fast
Many runners begin their training and feel they can run more than the scheduled training. What do they do? They go the extra mile (or more). Sure, we were all taught to "go the extra mile" while growing up, but don’t take it literally! In any training program, there is a reason for gradually increasing mileage each week. If you feel really strong when you begin training and want to run more, PLEASE resist the temptation. By going the extra mile, you are substantially increasing the likelihood of injury. Stay with the program. Believe in yourself and the program. Achieve your goal!

#3 Lack of Knowledge
Many beginning runners decide they want to run a marathon or half marathon and just start running. No homework, no schedule, no advice, no nothing. They just start running because they think they simply need to get in shape to start training and then they will figure out the rest. In 2001, I fell victim to this one! I decided I was going to run a 26.2-mile marathon. I just started running to get into shape. One mile, two miles, three miles…I was a natural! Week 3 came along and, after running three miles, I decided I could double it and then ran six miles. The next week, I blew my knee out and was done before I even started training. While I must admit I am embarrassed to share this failure with you, I am glad to do so if you will learn from it. I’ve held up my end of the bargain! Will you do yours? Do not fail because of ignorance like I did in my first attempt. Educate yourself on training as much as you can before you begin training. If you are reading this, you are already on your way to beating the #3 mistake! Give yourself a pat on the back.

#2 Hydration
Many runners suffer from dehydration because they underestimate how much water their body needs during training. Drink during your long runs. ALWAYS weigh yourself before and after a run and get your body weight back to what it was before the run. Do this by drinking plenty of water. Your urine should be light yellow to clear. Dark yellow means you are not adequately hydrated and need to drink more water. Be smart and stay hydrated! Stay away from the hospital! Cross the finish line!

#1 Injury
Many beginning runners make the mistake of piling on mileage much too fast. Maybe they started training without even building up a base during pre-training! They notice soreness in their shins or knees and ignore it. They keep running and BAM!, it hits them. They’re done. Game Over. Be aware of the warning signs and how to treat them. Be aware that injuries can sneak up on you with NO warning. Be smart and start easy. GRADUALLY build up and take your rest days seriously. Remember how many of the other Top 10 Rookie Mistakes lead to injury. Do not let injury keep you from achieving your goal.


~excerpts from www.marathonrookie.com

Thank You God

Thank you God,
For thy wisdom, that I can understand things when others cannot.

Thank you God,
For thy heart, that I can be at peace when others are not.

Thank you God,
For thy strength, that I can continue when others already stopped.

Thank you God,
For thy faith, that I can hold on when everybody are gone.

~written on 2nd November 2010

Race Day Tips

Following are some marathon day tips to a fun and successful finish.

Start slow: Remember, conserving energy is critical in distance running, especially when it comes to running a marathon. If there is lots of traffic at the starting line (very likely if there are thousands of runners), just be patient and do not try to speed up and slow down to pass or weave between other runners. Save that energy for later.

Maintain a steady pace: Enjoy the race day atmosphere and excitement, but remember to maintain your pace so you do not run out of steam too early.

Enjoy refreshments: Before the race, know how far apart aid-stations will be located and plan how often you will need to consume fluids or snacks. You should consume 6-8 oz. of water or sports drink every 15-20 minutes to stay hydrated.

Carry energy gel: Consuming energy gel is a great way to replenish carbs (glycogen) during the run. They are light-weight, small, and easy to consume. Get one down just before reaching an aid-station so you can wash it down with fluid.

Eat safe: Do not consume anything before or during the race that you have not consumed during training. Introducing a new type of food to your body may lead to an upset stomach and require unwanted stops at the portable restrooms during the marathon.

Dry clothes: Have a change of clothes waiting for you after the finish so you can stay warm.

Enjoy a post-race snack: Shortly after the finish, snack on a banana, bagel, energy bar or other item to replenish nutrients. Wash it down with water or sports drink.

Conserve energy: If you feel really strong during the run (you probably will), resist the urge to run faster than your pace early on. Conserve that energy to finish strong the last few miles. If you push too soon, you just might crash and be in for a grueling experience late in the race. Remember your goal.

Don’t forget to stretch: Be sure to stretch good after the finish. You will likely feel invincible after you cross the finish line, but treat your body to some good post-race stretching and it will reward you with less soreness in the next few days.

Plan ahead: Lay out your running gear the night before race day. You do not want to find yourself scrambling to find your chip timer or bib pins in the morning. Even worse, you don’t want to be at the starting line and realize you forgot your timer, energy gel, or anything else you may need.

Fan support: Hearing positive words from supporters will provide a lift for you throughout the race. Consider printing your name on your short and you will get an even greater lift when total strangers will cheer you on.

Support others: If you find yourself passing other runners late in the run, encourage them by simply saying “keep it up, you’re looking good” or “great job, you’re almost there” or anything positive and encouraging. It just might be the lift they need.

~excerpts from www.marathonrookie.com

Welcome November 2010 - Countdown to the 24th!

May the road rise to meet you,
May the wind be always at your back.
May the sun shine warm upon your face,
The rains fall soft upon your fields.
And until we meet again,
May God hold you in the palm of his hand.

May God be with you and bless you;
May you see your children's children.
May you be poor in misfortune,
Rich in blessings,
May you know nothing but happiness
From this day forward.

May the road rise to meet you
May the wind be always at your back
May the warm rays of sun fall upon your home
And may the hand of a friend always be near.

May green be the grass you walk on,
May blue be the skies above you,
May pure be the joys that surround you,
May true be the hearts that love you.

~excerpts from www.godweb.org 

Happy Halloween 2010!

Halloween (or Hallowe'en) is an annual holiday observed on October 31, primarily in the United States, Canada, Ireland, and the United Kingdom. It has roots in the Celtic festival of Samhain and the Christian holiday All Saints' Day, but is today largely a secular celebration.

Common Halloween activities include trick-or-treating, wearing costumes and attending costume parties, carving jack-o'-lanterns, ghost tours, bonfires, apple bobbing, visiting haunted attractions, committing pranks, telling ghost stories or other frightening tales, and watching horror films. 

History

Historian Nicholas Rogers, exploring the origins of Halloween, notes that while "some folklorists have detected its origins in the Roman feast of Pomona, the goddess of fruits and seeds, or in the festival of the dead called Parentalia, it is more typically linked to the Celtic festival of Samhain, whose original spelling was Samuin (pronounced sow-an or sow-in)". The name is derived from Old Irish and means roughly "summer's end". A similar festival was held by the ancient Britons and is known as Calan Gaeaf (pronounced Kálan Gái av).

The festival of Samhain celebrates the end of the "lighter half" of the year and beginning of the "darker half", and is sometimes regarded as the "Celtic New Year".


The ancient Celts believed that the border between this world and the Otherworld became thin on Samhain, allowing spirits (both harmless and harmful) to pass through. The family's ancestors were honoured and invited home while harmful spirits were warded off. It is believed that the need to ward off harmful spirits led to the wearing of costumes and masks. Their purpose was to disguise oneself as a harmful spirit and thus avoid harm. In Scotland the spirits were impersonated by young men dressed in white with masked, veiled or blackened faces.Samhain was also a time to take stock of food supplies and slaughter livestock for winter stores. Bonfires played a large part in the festivities. All other fires were doused and each home lit their hearth from the bonfire. The bones of slaughtered livestock were cast into its flames. Sometimes two bonfires would be built side-by-side, and people and their livestock would walk between them as a cleansing ritual.

Another common practice was divination, which often involved the use of food and drink.
The name 'Halloween' and many of its present-day traditions derive from the Old English era.

Origin of name

The word Halloween is first attested in the 16th century and represents a Scottish variant of the fuller All-Hallows-Even ("evening"), that is, the night before All Hallows Day. Up through the early 20th century, the spelling "Hallowe'en" was frequently used, eliding the "v" and shortening the word. Although the phrase All Hallows is found in Old English (ealra hālgena mæssedæg, mass-day of all saints), All-Hallows-Even is itself not attested until 1556.

~From Wikipedia, the free encyclopedia

 Have a happy and scary Halloween 2010 to all!!

Trick or treat?

Running Safety Tips

Running safety tips are pretty much common sense steps to being safe. However, there are some important considerations to keep in mind.

• Identification: Always carry or wear identification in the event of an emergency. Should you be unconscious, you will want your rescuers to know who you are and how to reach your emergency contact(s). Also include your blood type.

• Headphones: While you may enjoy listening to music while you run, headphones can be quite dangerous since they limit your ability to hear what is going on in your surroundings. For instance, if you are blaring music into your ears, you might not hear the squealing tires closing in on you or someone coming up behind you. Don’t wear headphones.

• Run facing traffic: If running alongside a road, always run facing traffic so you can see oncoming vehicles in the lane closest to you.

• Plan your routes: Always know your route and be familiar with the territory. If you are planning to run down a long stretch of road, go for a drive first and make sure there is plenty of room on the shoulder or sidewalk for you to run safely.

• Let your friends/spouse know your route: If you are going out for a run, let your spouse, roommate, or friends know where you will be running and roughly what time you expect to be home. That way, should something happen to you, someone will know to look for you if you are late and know where to look.

• Be safe at night: Always run in lighted areas when running at night. It is generally safer to run with a partner when running at night. Wear bright, reflective clothing so drivers of vehicles can easily see you.

• Stay aware: Always be observant and aware of your surroundings.

• Wear sunscreen: Increased exposure to the sun increases the risk of skin cancer. Always wear sunscreen when running in the sun.

~excerpts from www.marathonrookie.com