Endurance Sports Issue 19

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FIND OUT OUR PICKS OF THE LATEST FROM EYEWEAR TO FOOTWEAR

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A PRO-APPROVED HALF-IRONMAN DISTANCE TRAINING PLAN

RACE RECAPS ➜ MILO MARATHON NATIONAL FINALS ➜ CORREGIDOR MARATHON/ CORREGIDOR INTERNATIONAL HALF MARATHON ➜ SOLEUS RUN FOR THE ASPINS ➜ COLOR MANILA RUN

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TOP RUNNERS SHARE THEIR BEST TIPS TO RUNNING A PR

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ACE THAT RACE!

FROM PAGES W NT

MORE CON GET TE

ISSUE 19

CTIO N S O N P A G

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OFF TO A FLYING START WELCOME RACE SEASON WITH THE CONDURA SKYWAY MARATHON 2016

THE CONCEPCION BROTHERS: TON (LEFT) & PATRICK

IN THIS ISSUE

GET MORE CONTENT SCAN THIS QR CODE TO DOWNLOAD THE FREE LAYAR APP

02 GEAR GUIDE

06 EXPERT ADVICE

STEP 1 DOWNLOAD the Free Layar app available in Android and iOS

08 NUTRITION & DIET 09 STRENGTH & CONDITIONING 10

COVER STORY

12 RECOVERY 13 MTB FEATURE 14

FEATURE

16

RACE RECAP

19

EVENTS

LOOK FOR THIS AR ICON

Condura Skyway Marathon 2015

INTERNET CONNECTION REQUIRED

STEP 2 SCAN the AR icon by viewing it at the center of your screen from a six inch distance between the device and the page

STEP 3 DISCOVER interactive content

MESSAGE FROM THE EDITORS I vividly remember the first Condura Marathon I joined way back in 2008. It was a small fun run right smack in the middle of Bonifacio Global City where I knew half of the runners by name. Fast forward to Condura Marathon now, and thoughts of over 15,000 runners filling the Skyway for the biggest marathon in the country sends shivers down my spine. I am proud to have witnessed its growth and even happier to see that running brothers Ton and Patrick Concepcion are as hands on with the event as they were eight years ago. In this issue, we talk to the Concepcions about the race and why you must absolutely run it.

If you’re waking up bright and early for Condura or any run for that matter, sports nutritionist Harvie de Baron talks about the importance of having a healthy breakfast and shares a couple of his favorite healthy breakfast recipes. For post-run recovery, we’ve enlisted the help of celebrated runners and coaches to give their best advice on proper recovery.

May you have a great year of running ahead whether its done on the Skyway, trails, roads, or on your treadmill!

Happy 2016, everyone! It’s time to start the year on a high note, and the perfect time to set your goals for the year. One of the most life-changing decisions I’ve ever had was the day I committed myself to join my first Ironman 70.3 race. That race eventually lead to a full Ironman a year after. Safe to say I got hooked into it, and I got addicted to self-improvement. I took inspiration from a lot of people and a couple that really encouraged me in my journey was, Coaches Ani de Leon-Brown and Dan Brown. This month they give us their expert advice in nailing your first Ironman 70.3.

One of things that motivate me is trying out a new piece of gadget or equipment that I got during the holiday season. It doesn’t matter what it is as long as it gets me out of the couch, and into training. I’ve always had a thing for eyewear, and this month we feature the coolest spectacles in our gear guide. For the more seasoned athletes, we discuss workouts to make you faster, and increase your endurance base. This year I plan to do cyclo cross, and we have an awesome feature about it in our MTB section.

Start the year strong, stay motivated, and I guarantee that you’ll hit your fitness goals in 2016. Have an awesome year ahead, and I’ll see you all on the road!

editorial teami

TIRSO JESUS PARPAN III publisher

JAYMIE PIZARRO RAYMOND RACAZA community editors

MIKKE GALLARDO creative director

RAIZA CABUGWANG editorial assistant

DARLANNE SUE ONG

jr . art director , interactive editions

HARVIE DE BARON, JASON MONTEVERDE, ANTONIO SIETEREALES III, ANTONIO MACASIEB, SAUL ANTHONY SIBAYAN, MAAN PAMARAN contributors sales and marketing

LYCHELLE ANG KAREN ODCENADA

jr . associate publishers production

EDEN BAYSIC production director

MA. FRANCHESCA KATHRYN REYES production supervisor finance and admin

FAITH PAGUIRIGAN

JAYMIE PIZARRO

THEBULLRUNNER.COM

RAYMOND RACAZA @RAYMONDRACAZA RUN.PH

finance and admin supervisor

MA. LEONORA MASAGCA disbursement analyst

LITO TOLENTINO admin assistant

CHARITO CIRIACO liaison officer

CONNECT WITH US!

executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN directors

LURISA ANN VILLANUEVA Endurance Sports is published by New Leaf Multimedia Outsourcing Inc Room 204, 2nd Floor, Citimotors Building, Chino Roces Avenue corner Don Bosco Street, Makati City. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

chief operations officer

SALOMON AGILE² 17 P5,290 | Salomon (SM Aura)

SNUG IS SUPREME!

This running backpack lives up to its name, promoting agility thanks to its Lite Shoulder Straps designed to increase ventilation and reduce friction on shoulders or around the neck, its MotionFit Trail design that’s based on freedom of movement and spirit, as well as its Airvent Agility construction that enhances running speed. You can count on stability, lightness and comfort with this backpack.

MEN’S UNDER ARMOUR HEATGEAR™ NO SHOW SOCKS 3-PACK P995 | Runnr (Bonifacio High Street)

Complement your reliable running shoes with a pair of superior, snug socks to boost your performance.

With Moisture Transport System that wicks sweat away from the body, an ArmourBlock™ antiodor technology that prevents the growth of odor-causing microbes, and a seamless toe and contoured “Y” heel that renders flawless fit, Under Armour’s HeatGear™ No Show Socks definitely do the trick.

RUN THE WORLD! RUNNERS CAN ACE THEIR RACES THIS YEAR WITH THE RIGHT GEAR! TAKE YOUR PICK OF THESE SUPERB RUNNING STAPLES!

2XU WOMEN’S ELITE RUN JACKET P5,000 | 2XU Performance Center (Glorietta 3)

You’ll feel like you really hit the jackpot once you get hold of 2XU’s Elite Run jacket. Built from highly breathable Vapor+ and Extreme Mesh fabrics, this technical jacket manages moisture, blocks wind, offers 360-degree reflectivity, and a rear-zipped pocket for storage. With contrast trims and a water-resistant coating for showerproof protection, it is equal parts flattering form and function.

BY RAIZA CABUGWANG

So you’re quite tall and you’ve put on some weight over the holidays, and you want to get on your bike for some serious long riding. But your cycling shorts have seen better days, no thanks to a constricting elastic waistband or its tendency to ride low on the back. Santini’s Racer One-Panel bib shorts may be your best bet.

Santini invested research into a novel concept: better comfort and no chafing by minimizing the number of panels and seams to reduce stitching.

Santini’s Onda fabric design is made with alternating single and multiple elastine threads, thus enhancing its gripping effect on the leg muscles without compromising breathability.

Graduated compression on the legs reduces muscle strain, and fits the thighs perfectly without rolling up.

Its NAT chamois with NEXT gel core provides a cooling effect and boosts circulation.

MERRELL ALL OUT TERRA TRAIL P5,295 (Women’s) | P5,395 (Men’s) Merrell Concept Store (Market! Market!)

Avoid being a trail snail! Slip into this pair extraordinaire that helps you smoothly weave your way through terrain by providing you paramount protection from rock and debris via its TrailProtect ™ pad feature, built-in sock liner, and deep, diamond pattern lugs.

P5,495 | Toby’s Sports, Runnr, ROX, Olympic Village and The SM Store

Get a grand headstart on your run by rocking the ravishing Ravenna 6. Its rave-worthy with its BioMoGo DNA midsole that provides custom comfort, the Diagonal Rollbar feature that offers reliable pronation control, plus its heelto-midfoot Segmented Crash Pad that paves the way for smooth transitions.

Corsa Cycles De Rosa Nuovo Classico Nero Price Available Upon Request

PUMA WT PWRSHAPE BRA P2,070 | Puma (Trinoma)

Distaff-side daredevils, check out this undergarment that’s queen in comfort: Puma’s WT PWRSHAPE bra.

Run and you’ll feel like it moves with you, thanks to its next-to-skin fit for optimal support and compression, its LYCRA® Sport fibers that provide superior comfort in motion, and its cross-back design that allows free range of motion.

Santini Racer One-Panel Bib Shorts P7,950 Bikezilla, YKKBikes

ENDURING EXCELLENCE In spite of the advent of lighter bike materials, the charm of a steel-structured cycle remains timeless. To those who understand and patronize the genuine value of the steel bike material, the Nuovo Classico Nero remains at the forefront.

Its frames have been made with the same technical expertise since it was first produced in 1953— with micro-fusion welding of joints, followed by finishing of all the elements by hand, with obsessive attention for every detail. Its frame sums up the most long-standing Italian frame-building tradition, wherein De Rosa remains the undisputed standard bearer.

Toby’s Sports facebook.com/Tobyssportsstore • Runnr runnr.com.ph • ROX rox.com.ph • Olympic Village facebook.com/OlympicVillage • The SM Store thesmstore.com Salomon facebook.com/salomon.pilipinas • Merrell facebook.com/MerrellPhilippines • 2XU facebook.com/2XUPhilippines • Puma global.puma.com

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

P H OTO S CO U RT E S Y O F B R O O K S P H I L I P P I N E S , COT S W O L D O U T D O O R . CO M , M E R R E L L . CO M , A M A Z O N . CO M , U N D E R A R M O U R . CO M . P H , C H A M P S S P O RT S . CO M . , D E R O S A P H I L I P P I N E S , S A N T I N I P H I L I P P I N E S .

BROOKS RAVENNA 6

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I W E AT ANC H T M E S FO R C E ER PI YE T S P E ) R ED SPOG D E N D AN NT E ANBUGW I C CA N PU RIENAIZA ( R R LA EXPE BY U C L -TA TICA S C PE R OP S U E ES YO

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ARENA VULCAN-X

SPEEDO FASTSKIN ELITE

OAKLEY M2™ FRAME (POLARIZED)

P2,888 | Speedo (Gateway Mall)

P15,995 | Oakley (Bonifacio High Street)

P1,395 | Arena (UP Town Center)

Boost your swim prowess with Arena’s Vulcan-X, a powerhouse pair that’s infused with desirable features such as its Liquid Core Technology and dual density that offer maximum flexibility and comfort; its high nose bridge paired with a custom split strap that balances out tension, and fogless, hard lenses for a crystal-clear view.

Speedo raises the bar in goggle-manufacturing by crafting a pair for the world’s top athletes using global head scanning data.

The result: the Fastskin Elite—the brand’s most hydrodynamic goggle ever that boasts of its IQfit™ technology, this pair’s piece-de-resistance that contributes to a leak-free, precision-fit performance.

Leading sports eyewear brand Oakley makes it hard to take our eyes off this beauty, with its upgraded earstem sculpturing and wraparound earsocks that provide a precise fit. The M2™ Frame’s patented High Definition Optics® (HDO®) also brings out superior clarity and razorsharp vision at every angle, making this pair an optical standout.

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SPYDER NOMAD O

NIKE ROAD MACHINE

P1,499.75 | SM Megamall Department Store

P9,630 | Ideal Vision (SM Mall of Asia)

RUDY PROJECT RYDON GREEN FLUO

Sure, it’s exceptional eye candy, props to its sleek and stylish aesthetics, but there’s definitely more to these glasses than meet the eye. Its Quickchange frames let you easily switch lenses, while its Resillens material— also found in bulletproof windows and riot police shields—is about 20 percent thinner than standard plastic or glass, preventing the pair from constantly sliding down the nose.

Make staring at you as you run across the course worth the spectators’ while by sporting the funky and functional Road Machine. These sunnies boast eye-catching features such as the Nike Max Optics technology for clear and precise optics at all angles of view, and its custom wrap split-shield that offers maximum eye coverage while minimizing visual interference.

Rock your triathlon with this real deal that’s made with a revolutionary “aerospatial aluminum,” combining magnesium, silicon, and titanium to create sunglasses that are incredibly lightweight, durable, and flexible. Its adjustable nosepiece allows you to adjust the glasses’ height and their distance from your face, making it a versatile choice.

Oakley facebook.com/Oakley-Philippines-181697371856894 • Rudy Project rudyproject.com.ph • SM Department Store thesmstore.com Ideal Vision facebook.com/idealvisioncenter • Speedo speedo.com.ph • Arena facebook.com/arenaphilippines

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

P14,950 | Rudy Project (Glorietta 3)

P H OTO S CO U RT E S Y O F Z I M M E R C L I N I C . CO M , B I K E 24. CO M , T E A M S P Y D E R . CO M , N I K E V I S I O N . CO M , S P E E D O S TO R E . CO M , A M A Z O N . CO .U K .

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Available at leading bike shops nationwide DISTRIBUTED BY COMET CYCLE CENTER, INC. Call (+632) 372-5590 to 93 or email comet@pldtdsl.net

E X P E RT A D V I C E

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

THE NEXT STEP TRI-HALF IRONMAN (70.3) TRIATHLON PROGRAM

BY COACHES DAN BROWN AND ANI DE LEON-BROWN

Adjusting to the load and routine

WEEK 1

WEEK 2

WEEK 3

MONDAY

Off

Off

Off

TUESDAY

Swim 1.5-2k including technique drills and short speed sets of 25 meters and 50 meters (ex. 10x25m fast w/ 30 sec rest in between)

Swim 1.5-2k including technique drills and short speed sets of 25 meters and 50 meters (ex.10x25m fast w/ 30 sec rest in between)

Swim 1.5-2k including technique drills and short speed sets of 25 meters and 50 meters (ex.

10x25m fast w/ 30 sec rest in between)

+ Strengthening

+ Strengthening

+ Strengthening

WEDNESDAY

Bike 60-75 min + Run 20 min off the bike easily

Bike 60-75 min + Run 20 min off the bike easily

Bike 60-75 min + Run 20 min off the bike easily

THURSDAY

Swim 2k including technique drills and easy paddle work

Swim 2k including technique drills and easy paddle work

Swim 2k including technique drills and easy paddle work

+ Strengthening

+ Strengthening

+ Strengthening

FRIDAY

Run 45-60 min on hilly terrain w/ moderate effort

Run 45-60 min on hilly terrain w/ moderate effort

Run 45-60 min on hilly terrain w/ moderate effort

SATURDAY

Bike 2.5 hours + Run 15 min off the bike

Bike 2.5 hours + Run 15 min off the bike

Bike 2.5 hours + Run 15 min off the bike

SUNDAY

Run 75 min easily

Run 75 min easily

Run 75 min easily

Stepping up

WEEK 4

WEEK 5

WEEK 6

MONDAY

Off

Off

Off

TUESDAY

Swim 2k including drills for warmup and sets of fast 25 meters and 50 meters (ex.10x25m fast w/ 30 sec rest in between)

Swim 2k including drills for warmup and sets of fast 25 meters and 50 meters (ex.10x25m fast w/ 30 sec rest in between)

Swim 20-30 min drills;

+ Strengthening

+ Strengthening

Bike 60-75 min including 10-16 sets of 1 min fast + 1 min easy

Bike 60-75 min including 10-16 sets of 1 min fast + 1 min easy

Run 45 mins including 6-10 times up a 30-second hill with jog or walk back to recover in between (could be off the bike or as a separate session)

Run 45 mins including 6-10 times up a 30-second hill with jog or walk back to recover in between (could be off the bike or as a separate session)

Swim 2-3k including drills for warmup and sets of 100s and 200s using paddles and pullbuoy

Swim 2-3k including drills for warmup and sets of 100s and 200s using paddles and pullbuoy

WEDNESDAY

THURSDAY

+ Strengthening

FRIDAY

SATURDAY

SUNDAY

Run 1 hour including 3x 6 mins @moderately hard effort with 3 min easy recovery inbetween

06

Run 20-30 min easily

Bike 45-60 min easily + Strengthening

Run 45 mins easily with technique drills

+ Strengthening Run 1 hour including 3x 6 mins @moderately hard effort with 3 min easy recovery in-between

Bike 2.5 to 3 hours including hills

Bike 2.5 to 3 hours including hills

+ Run off 15 min easy-moderate effort

+ Run off 15 min easy-moderate effort

Run 1:20-1:45 hours @easy to moderate effort

Run 1:20-1:45 hours @easy to moderate effort

GOT A QUESTION?

Allows for a few consecutive easy days

Off

Swim 30-min drills and paddle work Bike 2 hours + Run 30 mins easy to moderate effort

E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph

ENDURANCE SPORTS | WWW.ENDURANCE.PH

THE NEXT STEP TRI-HALF IRONMAN (70.3) TRIATHLON PROGRAM

Step up on power and speed MONDAY TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

WEEK 7

WEEK 8

WEEK 9

Off

Off

Off

Swim 2k including drills for warmup and sets of 25 meters and 50 meters

Swim 2k including drills for warmup and sets of 25 meters and 50 meters

Swim 2k including drills for warmup and sets of 25 meters and 50 meters

+ Strengthening

+ Strengthening

+ Strengthening

Bike 90 min including 10-12 sets of 2 min hard (use a heavy gear) + 1 min easy

Bike 90 min including 10-12 sets of 2 min hard (use a heavy gear) + 1 min easy

Bike 90 min including 10-12 sets of 2 min hard (use a heavy gear) + 1 min easy

Run 45-60 min including 6-10 times up a 1-min hill with jog or walk back to recover in between (could be off the bike or as a separate session)

Run 45-60 min including 6-10 times up a 1-min hill with jog or walk back to recover in between (could be off the bike or as a separate session)

Run 45-60 min including 6-10 times up a 1-min hill with jog or walk back to recover in between (could be off the bike or as a separate session)

Swim 2-3k including drills for warmup and sets of 100s/ 200s/ 400s with paddles

Swim 2-3k including drills for warmup and sets of 100s/ 200s/ 400s with paddles

Swim 2-3k including drills for warmup and sets of 100s/ 200s/ 400s with paddles

+ Strengthening

+ Strengthening

+ Strengthening

Run 1 hour including 3x (10 min @moderately hard effort with 5 min easy recovery in between)

Run 1 hour including 3x (10 min @moderately hard effort with 5 min easy recovery in between)

Run 1 hour including 3x (10 min @moderately hard effort with 5 min easy recovery in between)

Bike 3 to 3.5 hours including 3x 20 min at target race pace

Bike 3 to 3.5 hours including 3x 20 min at target race pace

Bike 3 to 3.5 hours including 3x 20 min at target race pace

+ Run off the bike for 30 mins steady pace

+ Run off the bike for 30 mins steady pace

+ Run off the bike for 30 mins steady pace

Run 1.5 to 2 hours @easy to moderate effort preferably on rolling terrain

Run 1.5 to 2 hours @easy to moderate effort preferably on rolling terrain

Run 1.5 to 2 hours @easy to moderate effort preferably on rolling terrain

WEEK 10

WEEK 11

WEEK 12

RACE WEEK

YOUR GOAL:

YOUR GOAL

Ease up on workouts; give the body time to recover

Focus on race-specific workouts

Show up on race day sharp and fresh, not tired or dull. Rest more if needed.

Taper week is best done with shorter training sessions sprinkled with just a little bit of intensity.

MONDAY

Off

Off

Off

Swim 20-30 min drills

Swim 2k including drills for warmup and 1k straight paddles pullbuoy @moderately hard effort + Strengthening

Swim 1km including main set of 12x50m w/ 30 sec rest Run 20 min easy

Bike 90min including 6 sets of 3min hard (use a heavy gear) + 1min easy Run off the bike 45-60min including 5x1km @ hard with 2 min jog recovery in between

Easy 20 min Swim or Easy 30-45 min Spin

TUESDAY

WEDNESDAY

THURSDAY

Run 20-30 min easily Bike 60-75 min easily + Strengthening

Run 45 mins easily with technique drills

Swim 2.5k including drills for warmup and 2x 800m @moderately hard effort with 1 min recovery in between

AM 3 sets of: Bike 10 mins plus Run 6 mins Do the first one easy, the second set moderate, and the last set hard PM Massage

FRIDAY

SATURDAY

SUNDAY

Off

Swim 30 mins drills and paddle work

Bike 2 hours + Run 45 mins easy to moderate effort

Run 1 hour including 2x 15 min @moderately hard effort with 5 mins easy recovery in between Bike 2 hours including 2x 30 mins at target race pace

Off AM: Swim 10-15 min; Bike 20 mins Optional 5-10 min Run.

+ Run off the bike 1 hour moderate to moderately hard pace

(Include a couple of 30-45 second accelerations for all three sports.)

PM: Stay off your feet

Run 30-45 mins easily or Bike 60 mins easily

RACE DAY!

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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EATING RIG H T > M AINTAINING H EALT H Y BODY > R ECIPES > LOADING U P > HY D RATI O N

BREAKFAST FUEL

BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY FOR ANY INDIVIDUAL—WHETHER YOU’RE ACTIVE OR SEDENTARY. HERE’S WHY.

BY HARVIE DE BARON

reakfast is a “foundational meal.” It sets the tone for how you eat, how you crave, how you feel, how you recover throughout the day. Skip breakfast, and you’re most likely also the type of person who craves a lot of junk food and sweets once the sun goes down. The scientific explanation here is that if your body doesn’t have the “foundational calories” provided by breakfast, then your body constantly tries to make up for lacking calories during the day. Not only is this counterproductive for the body in terms of processing calories, but cravings are totally unhealthy.

Breakfast as a foundation also means you kickstart your body’s metabolism by firing up the figurative furnace. Think of your body as a steam engine; for it to start running, you need to heat up the engine and add coal. Coal is your breakfast. While the steam engine can run on the residues from the coal of yesterday, it won’t run as efficiently as it would with new coal put in.

Without breakfast, your metabolism slows down.

So you’re a runner. Or you’ve decided to start the year right, get healthy, and give running a shot. Here are your breakfast basics:

When do you usually run? If you run in the morning— ➜ Try not to eat anything solid at least three hours before your run. You can take something liquid like an all fruit smoothie without milk, instead, which can assimilate into your body. Just make sure you drink water after taking the smoothie.

People who eat breakfast well are less likely to be overweight and have better control over cravings.

BREAKFAST IDEAS

TO PERK UP YOUR MORNING

➜ It’s actually counterproductive to eat solids if you don’t give your body three hours to digest it and turn the solids into glycogen stores that your body can use as energy during the run. Instead of using your energy stores for running and fueling your muscles, you have to allocate energy for digestion if you run after eating solids without waiting. ➜ The best time to eat your breakfast (as solids) is right after your run to start recovery since your body is most receptive to recovery at this point.

Choose a balanced meal that includes protein and good carbohydrates. Protein helps repair muscle and carbs help replenish the fuel of your muscles, a.k.a your glycogen stores.

Now, for those who like to run late afternoon to evening—

➜ Consider your breakfast as your foundational meal.

Without the foundational calories provided by breakfast, you cannot run at your optimum capacity. Think of it as the domino effect; if you don’t start your day right by eating breakfast, then the rest of your day is affected in a negative way energy and calorie-wise.

Whatever time you run, take into account your other roles in life. Are you a parent? A spouse? An employee? A businessman? Setting the stage for your day by eating breakfast also means you have more energy to perform your other roles. People who eat breakfast well are less likely to be overweight and have better control over cravings. Those are more than enough reasons to eat a good, healthy breakfast.

BARON METHOD “OATSCALDO” INGREDIENTS:

1 cup rolled oats 1 Tbsp minced Garlic 1 Tbsp minced Onion ½ Tbsp ginger ½ tsp culinary coconut oil pinch of salt and pepper 2 cups chicken stock (homemade using a chicken carcass, water, garlic, onions, dash of salt and pepper) ½ cup of shredded poached chicken breast fillet

TO P P I N G S :

2 hardboiled eggs 1 pinch Kasuba Threads (local version of saffron, available at grocery/ supermarket spice section) 1 tsp crunchy garlic Chopped spring onions (as much as you want)

➜ Heat a ceramic wok, medium fire ➜ Put culinary coconut oil ➜ Sautee garlic, ginger, and onions ➜ Add homemade chicken stock, let it simmer ➜ Add rolled oats, cover and let them boil ➜ Add shredded chicken, let it simmer for 5 minutes more ➜ Serve hot. Top with spring onions, garlic bits, sliced hardboiled eggs, and Kasuba threads HARVIE DE BARON A triathlete of 10 years, is the founder of The Baron Method. He formalized his love for Sports Nutrition through a diploma from Oxford College (with high distinction) www.baronmethod.com • behealthy@ baronmethod.com

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

PHOTOS FROM SHUTTERSTOCK.COM AND UNILAB

NUTRITION & DIET

S T R E N G T H & CO N D I T I O N I N G 100

L2

L1

FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S

L3

L4

L5

L6

90 Training effect (increase in threshold power)

80 70

Arbitrary units

60

*Sweet Spot Training*

50

Physiological strain

40 30 20

Maximum duration (volume)

10 0 40

50

60

70

80

90

100

110

120

130

140

150

Exercise intensity (% of functional threshold power )

WORKOUTS TO

GO FASTER & LONGER

HERE ARE WAYS TO IMPROVE YOUR FITNESS AND YOUR ENDURANCE FOR LONGER PERIODS

BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F

CYCLING Sweet Spot Intervals

• Your sweet spot is slightly below or at around 83 to 97 percent of your functional threshold. The moniker “Sweet Spot” gets its name because it has a balanced amount of volume and intensity. By training at this intensity, you’ll be able to repeat the training session and it won’t leave you spent and fatigued.

• Start with 8 minutes at your Sweet Spot for 3 sets with 4 to 5 minutes recovery in between sets. Gradually build your way to 10 minutes for 3 sets with 4 to 5 minutes recovery in between.

Lactate Threshold Intervals • No better way to improve your functional threshold than to train at this intensity. Your output at such effort should ideally be the same output that you can sustain per interval in each set. You’ll reap more benefits if your sets are done with quality than with quantity.

• Start with 10 minutes at your functional threshold for 2 sets with 5 minutes recovery in between sets. Gradually build your way to 15 minutes with 6 to 8 minutes recovery in between, with your goal to do 2 sets of 20 minutes with 8 to 10 minutes of recovery in between.

Suffering Threshold Intervals

• Serious racers need to train their bodies to handle stress and pain repetitively in a race. There are segments of a race where you have to push higher than your lactate threshold (LT) and maintain it there for an extended period of time (relatively called the Suffering Threshold or “tiis” by Filipinos). By training at this level, you’re training the body to handle this intensity where one creates a higher state of acidosis that the body can’t buffer quickly.

• Ride above your functional threshold for 2 to 3 minutes for 3 sets with 1 to 2 minutes recovery in between sets. This brief rest allow you to partially recover, but not fully recovered – which is a similar scenario in bike racing like during criteriums.

RUNNING Fartlek runs

• This name literally means “speed play” which was invented by Swedish Coach, Gösta Holmér. It is a self-pace non-structured run that introduces faster bursts of speed in a long steady run to an individual.

• A usual fartlek session consists of a hard run for 3 to 4 minutes or by using landmarks (i.e.: trees and lampposts) along the route of your choice.

Threshold runs

• Threshold runs are also dubbed “tempo” runs. It’s a preferred training session of long-distance runners as it involves running near your lactate threshold at a speed of which your body can still work aerobically for extended periods of time. This is an excellent way of improving your 10k run times.

• A usual threshold session consists of a hard run for 20 to 30 minutes that’s slightly below your LT. Aim by running at a comfortably hard pace.

SAUL ANTHONY SIBAYAN is a faculty member of the SportsScience Department of the University of Santo Tomas-College of Rehabilitation Sciences.

He had his internship at the Exercise Physiology Laboratory of the University of Alabama in Tuscaloosa and has a Master in Sports Science degree from the United States Sports Academy.

He is a certified Tactical Strength and Conditioning Facilitator through the National Strength and Conditioning Association.

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THE CONDURA SKYWAY MARATHON KICKS OFF ANOTHER RACING YEAR

Running enthusiasts and businessmen Patrick and Ton Concepcion talk about the evolution of one of the country’s premier run races

T

he Condura Skyway Run, is, for most runners, the event that marks the official start of their race season. For those who do the 42K, it’s a test of how they’ve trained through the holiday season amidst the partying and feasting. Those who take on the shorter 6K run use it to size up their fitness level. For others, it’s the novelty of running on the Skyway, one of Metro Manila’s main highways.

Now on its 8th year, it’s considered the second longest-running marathon in the Philippines, thanks to the efforts of two brothers—Raul Anthony “Concepcion” Concepcion, president and chief operating officer of Concepcion Industries, and Raul Patrick A. Concepcion, executive vice president of the Service Department of Concepcion Durables Inc. “It all started in 2007 after I went diving in the reefs of Tubbataha [Eds: located 150 kms off Palawan] and finished the New York City Marathon. I felt compelled to help protect the splendor of Tubbataha and let runners in the Philippines

experience the same exhilaration I felt in New York,” says Concepcion.

STEADY GROWTH

It was first known as the Condura Run, held in the Bonifacio Global City grounds with 2,000 participants in 2008. The Concepcions felt that they could offer something more. “What makes the New York Marathon special is the course. So, I started thinking about where it would be special to run in the Philippines, and I thought of the Skyway,” he recalls. A partnership was formed with the Citra Metro Manila Tollways Corp., the managers of the Skyway, and in 2009, runners were able to run on the elevated, six-lane toll expressway for the first time.

The novelty attracted more runners, and by 2013, there were 13,000 participants, 2,500 of which did the marathon (42km distance). Condura Skyway Marathon 2015 saw 15,000 participants with its biggest contingent yet of 5,500 marathoners and 5,000 half-marathoners. These are figures they expect to hit this February. About 1,000 runners are foreign. The cap of 15,000 is ideal to maintain a quality race experience for all runners.

Concepcion once jokingly referred to the Condura Skyway Marathon as a logistical nightmare, with planning for the next race commencing a soon as the last runner crosses the finish line. He shares what makes each race bigger and better than the last. “We set the bar very high.

Our vision has always been to be the ‘New

RAUL ANTHONY “CONCEPCION” CONCEPCION, 46 STRENGTH: obsessive-compulsive perfectionist WEAKNESS: obsessive-compulsive

perfectionist WHAT FUELS YOUR PASSION FOR THE CONDURA SKYWAY MARATHON? The belief that runners

can make a difference one step at a time.

WHAT IRKS YOU? People who do not

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understand the love, passion, excellence dedication and hard work needed to organize a Condura Skyway Run. FAVORITE PART OF THE RACE: Seeing people cross the finish line, hands up in the air, with a smile on their face, and tears in their eyes.

CONDURA SKYWAY RUN IS SPECIAL BECAUSE it

is the biggest full marathon event and the second longest continuous running racing event in the Philippines.

TRIVIA: It was so difficult to organize a Condura Run that if Patrick did not push me and make me “kulit” there would’ve been years with no Condura Skyway marathon.

ADDITIONAL PHOTOS COURTESY OF CONDURA SKYWAY MARATHON

BY MAAN D’ASIS PAMARAN PROFILE PHOTOS BY JIJO DE GUZMAN

TAKE 10!

RACE ORGANIZER PATRICK CONCEPCION SHARES HIS TIPS TO SURVIVING THIS MUCH-AWAITED MARATHON!

1

STUDY THE ROUTE Know where the hills and water station are, but most especially the toilets.

2

RUNNING SHOES Before the race decide on and train in the running shoes you will wear on race day.

3

DON’T EXPERIMENT Don’t eat something new. Don’t drink a new sports drink. Don’t sleepg in a very cold room before race day.

4

DON’T GO BAREFOOT The last thing you want is to step on broken glass or stub your toe.

Always wear shoes or slippers even after your runs.

5

PLAN YOUR NUTRITION Jelly beans work well with me. I place at least 3 to 5 jelly beans per small plastic bag that I carry on me.

6 York City marathon of the Philippines and Asia/ Pacific’ so we are following very high international standards. We think global and not local,” he says.

Another key factor to its success is the passion and love for running and organizing. “Condura has always been a run by runners for runners and when you love something it shows. What drives us to excel is when runners tell us how happy they are running Condura.”

The run’s popularity is also attributed to a topnotch race organizing team. “For the first 6 years, I was organizing the race. In 2015, we partnered with RunRio as race organizers. The Condura and Run Rio team are the most experienced race organizers in the country and this counts a lot in executing a big event like the Condura

Skyway Marathon,” says Concepcion.

He adds: “We are not the premiere race in the Philippines because of our gimmicks and giveaways. We are the premiere because of safety and organization.”

With the proposed expansion of the Skyway from Alabang in Muntinlupa City to Balintawak in Quezon City, the organizers hope to attract 30,000 thousand runners from the Philippines and around the world, five years from now.

RUNNING FEET, HELPING HANDS Each year, the race targets a specific beneficiary. Tens of thousands of runners have helped bring awareness to and save Tubbataha, the whale sharks in Donsol, the dolphins in Bohol, and planted 100,000

REST & RELAX Your legs should be fresh on race day.

7

PACE YOURSELF Using a marker, write your target time on the inside portion of your arm for the following kilometers: 10k, 20k, 30k, 35k, 40k, and 41k.

8

IDENTIFY TROUBLE SPOTS During training you should know what could potentially bother you and find a remedy.

Like: a) applying petroleum jelly between your thighs or armpit to avoid chafing b) putting lots of powder in your running shoe to avoid blisters. c) taping your small toe to lessen friction. d) placing nipple guards to protect against chafing from your singlet.

9

FIX YOUR GEAR Make sure your racing gear is prepared the day before race day.

10

BE MENTALLY PREPRARED Logging in the needed kilometers is great, but if you aren’t mentally prepared, you may have already lost the race.

mangrove trees in Zamboaga de Sibugay.

The causes previously supported were environmental, but the last two years have been focused on giving scholarships to beneficiaries of the Hero Foundation, whose mission is to provide educational assistance to children and dependent siblings of Filipino soldiers killed in action or totally incapacitated while in the line of duty. “Last year, we donated one million pesos to the foundation. That amount will fund 150 scholars. We want to continuously fund the education of these kids,” says Concepcion.

This year, the Condura Skyway Marathon is also tagged as “the Marathon of Lights, because we will be lighting up the Skyway,” says Concepcion. The lighted skyway is also symbolic of honoring the soldiers. “This will also serve as a symbol of hope for their children that we’ve got their back and we will help send them to school. This proves that running can truly make the country a better place one step at a time.”

RAUL PATRICK “RUNNINGSHIELD” A. CONCEPCION, 52 STRENGTH: decades of running which give me an insight on what runners may want and expect in a race.

WEAKNESS: bad eating habits. I eat anything and I eat a lot. I just love to eat!

WHAT FUELS YOUR PASSION FOR THE CONDURA SKYWAY MARATHON? my love for running

WHAT IRKS YOU? Not much. I take criticism

in stride FAVORITE PART OF THE RACE: The start of

the race! It’s electric. There’s the adrenaline rush, the excitement.

TRIVIA: Our first race event in 2008 was simply called the “Condura Run”. It

became the CONDURA SKYWAY RUN when we were granted access to the skyway in 2009. It was called the CONDURA SKYWAY MARATHON in 2010 when we added the marathon distance in the event.

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R E CO V E R Y

INJURY PREV ENT ION > R EST > R ELAX AT IO N > SEASON BR EAKS > DO W N TI ME

PRE-RACE: It pays to have a well-informed coach to guide you. For a marathon, I set 160 to 200 kms as my weekly target but I trim down to 120-140 kms per week in the last two months of the training. I focus more on pace workouts which include 10 to12 miles of tempo running.

If the goal in the competition is 42km, you do not have to reach 42km during training. Every Saturday, I alternate runs of 32km, 30km, and 28km for my long runs. A trained body has its capacity to adjust during the final race.

As competition nears, I do taper (conditioning) two weeks before the competition and refrain from rigorous activities. Here’s a sample schedule I followed for the Milo Marathon Finals last December 6: Monday (Nov30) Tuesday (Dec1)

16 km with comfortable pace light workout 3x1mile , 2x400m and 5x200m and 2mile cool down Wednesday (Dec 2) 12km easy run Thursday (Dec 3) 10km run Friday (Dec 4) 8km run Saturday (Dec 5) 4km run Sunday (Dec 6) marathon day

TRIED-AND-TESTED STRATEGIES FROM CELEBRATED RUNNERS AND COACHES MAKE THE BIG DIFFERENCE. PRE-RACE: My preparations involve both the physical and the mental aspect before and after each race.

Acclimatization, training runs, carbo loading, and mental toughening are the staples that have helped me finish races of more than a hundred miles (five 160-km runs, two 200-km runs, and a 250-km as of this writing).

POST-RACE: After each grueling race, I replenish the liquids and nutrients I’ve lost as soon as possible. Fruit shakes help me recover lost vitamins and minerals, and cool down my core temperature. I increase my protein by eating every two hours. Judicious use of antiinflammatories and muscle relaxants play a big role in physical recovery. I get 10 to 12 hours of sleep and a soothing full-body massage the day or two after.

PRE- AND POST-RACE: Keep yourself hydrated before, during, and after your race regardless of distance. Make sure you get enough rest/sleep before and after your race. During my taper week, I eat high carbs, fruits, and vegetables. Stretch before and after your race to avoid injuries (I suffered torn ligaments from lack of stretching.) A lot of runners ignore this practice.

ROSELLE ABADIAABAJO has been running ultramarathons for six years.

She is a member of Team Soleus Philippines, and a single mom of two kids. Her achievements include 2015 EAST COAST MILES 145 Champion, 2015 Cebu Northwest 100 Miles Ultramarathon Champion, 120km Bicol to Quezon Champion.

POST-RACE: • Get a massage in-between workouts • Rehydrate and refuel your body with food high in carbohydrates • Rest up to four days after your big race.

• Do recovery runs 30 to 45 minutes, then cross-train with activities like swimming, basketball or any activity that normalizes leg muscles.

ROEL ANO is a community coach and member of the Philippine Air Force (athletics) team since 2003. He coaches Team Soleus Philippines and organizes running clinics.

POST-RACE: I train very hard and push my body to its limit. To do this, recovery is extremely important. In recovery, the two most important items are “what” and “when.” Recovery starts the very second I finish. I replenish with an electrolyte/carbohydrate mix. Then I chew some Run Gum, which contains 100mg of caffeine. Caffeine has been shown to aid in recovery. Run Gum helps me get recovery-enhancing stimulants into my blood stream as quickly as possible. I eat a healthy, balanced meal before putting my feet up.

ON RACE DAY: Watch your diet. Eat less for dinner but make sure it’s full of carbs. On race morning, eat a light breakfast three hours before.

Keep in mind that no matter how fast you are, patience is still a virtue. Focus and proper timing are key to reach the finish line based on your target time and pace.

RAFAEL M. POLIQUIT, JR.

Philippine Air Force, SEA Games marathon finalist, Milo Marathon King, 2014 and 2015 Condura Skyway Marathon 2015, Champion Boston Marathon Qualifier

PRE-RACE: As an athlete and a coach, I ask my athletes training with me what their goal is— fitness or competition—so both of us can work to achieve that goal.

I have to evaluate running form, the arm swing, and foot strikes. This is where I correct the running form, do basic training and introduce the athlete to strategies on how to run better. “The better the form, the lesser the injury, the better the performance”.

I recommend different shoes for long runs, for interval trainings, and for racing or competition.

Never use your racing shoe for training, just break it three weeks before your competition.

POST-RACE: I tell my athletes to listen to their body. After long runs, I tell them to take protein.

Liquid form is better for faster absorption in the body.

Hydrating yourself regularly will make it easier and faster to recover. Stretching properly after training and competition will let your blood circulate and flow properly, facilitating recovery and preventing minor injuries. Rest well.

AMOR GABRIEL a.k.a. “BOY TAKBO,” is a fixture in local ultramarathons and is a proud member of the Philippine Association of Ultrarunners (PAU).

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NICK SYMMONDS is an American middle-distance track athlete who recently signed with Brooks Running. He is a six-time US National 800-meter distance champion, and a two-time Olympian. He finished 5th overall in the 800-meter distance in London 2012 with a personal best of 1:42:95.

JOHN PHILIP DUEÑAS Singapore Sundown Marathon 2012, 21-K champion, Fastest run split in Cobra Ironman 70.3, 2012-2015, Cobra Ironman 70.3, 2014 and 2015, 2nd place (Filipino elite)

PHOTOS COURTESY OF THE RUNNERS AND SHUTTERSTOCK

RUN LONGER, RECOVER FASTER

CYCLOCROSS: ONE RIDE TO RULE ALL ROADS

BY TJ PARPAN

ENDURANCE ROADTEST

THE KENT ERIKSEN DI2 CROSS/GRAVEL GRINDER he Kent Eriksen is another exotic brand from Biketown Cyclery.

The model tested was a custom build of a Kent Eriksen Di2 Cross / Gravel Grinder. As cyclocross is a discipline that is growing in the Philippines (see sidebar) and being a mountain biker and roadie, I was excited to give it a go.

THE BIKE

PHOTOS COURTESY OF TJ PARPAN III

The Titanium frame is what first draws your attention. The subtly rendered logo on the frame gives way to the smooth and stunning welds that join the titanium tubing. A Fizik Aliante VS X saddle is mounted on the Kent Eriksen’s own titanium “Sweetpost.” You can’t help but notice the Enve carbon components supplied for the handlebar, stem, fork and rims. Knowing that this was the Di2 version that gives it the functionality of electronic shifting, you’d be forgiven to think that this was a road bike. It’s when you notice the beefy White Industries mountain crankset, Avid disk brakes, and the knobby Shwalbe Rocket Ron CX tires that would make it evident that this bike is meant for something else.

THE RIDE As I rode the Kent Eriksen on the paved roads with various imperfections (potholes, uneven asphalting) on the way to Heroes Bike Trail, I felt confident pushing the bike like it was a mountain bike. Gone were the fears of hitting a

rut or small hole if I was on my roadie.

Turning into the wide dirt path of the trail entrance didn’t pose a problem as I road it up and down a few times to get a feel of the bike on uneven terrain. The lightness and speed of a road bike, but on rough roads—I could get used to this!

With the configuration of the trail really set-up for MTB, I knew well enough that I wouldn’t be riding the ‘cross bike the same way through it.

What I was more interested in was how the bike would handle all the roots, ruts, and rocks that I was familiar with and what I’d be feeling as I managed the bike through them. I found myself reading and anticipating the trail features more as I rode on and off the saddle, but not thinking too much of the bumps. I found myself riding more methodically and shifting my weight around as needed, while I played and feathered the brakes for control and took advantage of the quick and quiet electronic shifting. And I found myself smiling.

THE VERDICT The top-notch titanium frame, carbon components and CX drivetrain build, although pricey, make this a truly exquisite bike to ride. As a first experience in riding a cyclocross, I have a better appreciation of the discipline and look forward to more CX bikes to try. But with the Kent Eriksen Di2 Cross / Gravel Grinder, I have been spoiled.

Cyclocross racing was developed in the 1900s to help road racers maintain their fitness over the fall and winter seasons in the northern and southern hemispheres. Cyclocross races would be run over varied terrain: from paved and off-road routes, to flat and rolling-terrain. The courses presented challenges that required riders to dismount and carry their bikes to negotiate obstacles. This added a unique aspect to the sport. Over time, cyclocross branched out into a discipline of its own.

The ride itself is a road bike that has been modified to suit the conditions of cyclocross. They are lightweight yet durable, with wider knobby tires to allow traction on all surfaces. Brakes are either cantilevered or disc that provide stopping power and permit mud-covered tires to still spin freely.

Usually, dual-sided mountain bike-style pedals are used.

Cyclocross is popular in other parts of the world, notably in Europe and the Americas, with its following slowly growing in the Philippines. Just visit the major bike shops, and you will already see cyclocross models on display. And if its another indication, in my past three visits to Heroes Trail, there was always a ‘cross bike rider giving the track a go.

Although it started as a form of racing, ‘cross (as it is known for short) is also a lifestyle and mindset where you can grab your bike and hit any type of road or trail at a moment’s notice.

With our imperfect road conditions in the Philippines and the abundance of unpaved trails, it may indeed be the one bike to ride it all.

Check out Pinoy Cyclocross on Facebook https://www.facebook.com/ pinoycyclocross BIKE TOWN CYCLERY 2240 Chino Roces Ave., Makati City (02) 261-7392 E-mail: biketowncyclery@gmail.com Facebook: Bike Town Cyclery Price available upon request.

Additional websites: http://kenteriksen.com

TJ PARPAN Publisher, Polo Tri Team MTBing since 2008 Current Ride: 2011 Pinarello FP2 Road Bike

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F4R Full Carbon Clincher

FAST FORWARD

ONE OF EUROPE’S HIGHLY REGARDED WHEEL MANUFACTURERS BRINGS ITS PRODUCTS TO THE PHILIPPINES.

THE FFWD TECHNOLOGY

DARC

FFWD DarcTM technology is short for ‘Double Arc’ which refers to the profile of the rim. The revolutionary DARC TM profile improves aerodynamics dramatically by reducing the drag. The DARC TM profile is applied to all f4R, F6R, and F9R models.

CARBON

High-Tensile TC-35 carbon is used for the majority of the lay-up, which gives the rim a very high strength with sufficient stiffness to cope with hard application of the

for building fast, strong carbon wheels.

FFWD Wheels’s portfolio of high-end products covers road, track, triathlon, and cyclocross.

FFWD Wheels are manufactured in the Dutch town of Zwolle, where builders pay close attention to every wheel. Every end product is feather-light yet strong as iron. And Filipino cycling enthusiasts can now take advantage of this technology.

wheels. Multiple layers of different types of carbon are used. Only the outer layer is made from a 3K weave.

Underneath this layer are layers of Uni-Directional Fiber (UDF) sheets.

ECOM

All rims are molded with a process called Equal Compression (EcomTM).

Rims are molded with a custom-made air bag that has the inner shape of the rim. This makes sure that the pressure/compression is equal on the entire surface of the rim. EcomTM

provides for a smooth inside which is not common for carbon rims.

CONTROL

The Control wheels come with four additional spokes in the front and rear wheel compared to the standard wheels. This is recommended when the ride is more than 90 kg. The standard wheels are built with 20 front spokes and 24 rear spokes.

Available Control models are F6C (tubular) and F6C-c (clincher).

F9R Full Carbon Clincher

For more info about FFWD Wheels, visit: www.ffwdwheels.com FFWD Wheels products are available at Corsa Cycles, 3736 P. Guevara St., corner Montessori St., San Juan, Metro Manila, Philippines Tel nos: (02)503 5551

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PHOTOS COURTESY OF WWW.FFWDWHEELS.COM

C

raftmanship, high quality, and durability. These were the values that Henk Schnipper, founder of FFWD Wheels, had in mind when he created the company in 2006. He was a keen cyclist from an early age and raced more than 500 road races between 1976 and 1993.

In a few years , FFWD Wheels of Holland has grown into a company with a global contribution network and a solid reputation

F4R FULL CARBON CLINCHER

DISC FULL CARBON CLINCHER

F6R FULL CARBON CLINCHER

F9R FULL CARBON CLINCHER

EXCLUSIVE PATENTED DARC TECHNOLOGY FOR OPTIMUM AERODYNAMIC PERFORMANCE! HANDBUILT IN HOLLAND EXCLUSIVELY DISTRIBUTED BY CORSA CYCLES 3736 P. Guevarra St., Corner Montessori Lane 1500, San Juan, Metro Manila Philippines (02)503 5551

www.derosa.ph

CorsaCycles PH

corsacyclesph

SOLEUS RUN FOR THE ASPINS

DECEMBER 13, 2015 | CAMP AGUINALDO, QUEZON CITY

PHOTOS COURTESY OF LYCHELLE ANG

Hundreds of human-and-dog tandems showed their support for animal rights and animal rescue teams by joining Soleus Philippines’s first “Run for the Aspins” last December. “Aspins” is an abbreviated, colloquial term for “asong Pinoy.” The event raised funds for the Philippine Animal Rescue Team and the K-9 Handling Unit of the Philippine Armed Forces in Camp Aguinaldo, Quezon City, and also raised awareness against cruelty against dogs.

"We want to give hope to Aspins so that they can also live a normal life. We are very happy that many have supported our advocacy," said Judith Staples, Soleus Philippines marketing manager.

The human-canine tandems joined a 600-meter Dog Parade for small and medium-sized dogs, while bigger dogs and their owners joined a 2-km Dog Walker category. For runners without a companion dog, there were 15K, 10K, and 5K runs. The event was made more festive with the participation of members of the Samahang Kartunista ng Pilipinas, who offered to draw portraits and caricatures of owners and their dogs for a small donation.

The run was organized by Soleus Philippines in coordination with Rundezvous Inc.

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39TH NATIONAL MILO MARATHON CHAMPIONSHIP DECEMBER 6, 2015 | ANGELES CITY, PAMPANGA

PHOTOS COURTESY OF MILO.COM.PH AND FACEBOOK.COM/MILO.PH.

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MILO Marathon King Rafael Poliquit and MILO Marathon Queen Mary Joy Tabal were undisputed as they successfully defended their titles in the 42K last December 6, becoming the Philippines’ representatives to the prestigious Boston Marathon on April 18, 2016 and winning one of the country’s biggest purses for run races.

It was three wins in a row for Tabal, who was victorious in the previous 37th and 38th editions of the Milo Marathon. Tabal finished the 42K in 02:48:24, followed by Mary Grace Delos Santos (03:02:21), and Christabel Martes, a mere eight seconds behind Delos Santos.

Despite the rain, Poliquit, gained his back-toback victory by beating rival Juneil Langudio by a mere nine seconds to finish first in 02:36:12. Maclin Sadia followed a minute and a half later in 02:37:43, claiming third place.

The defending champions each took home P150,000 and a trophy. Tabal received an additional P250,000 by ranking second in the women’s open category.

Kenyan runners also took the 2015 MILO Marathon championship by storm by ruling the 42K open category, with James Tallam leading the male category in 02:20:10; followed by Josphat Kiptanui (02:20:49) and Julius Keprotich Seurei (02:21:54).

Elizabeth Rumokol (02:43:45) and Margaret Wangui Njuguna (02:49:32) placed first and third respectively in the 42K women’s open category.

Celebrities such as Yayo Aguila, Ara Mina, and JC Parker were among the 14,100 runners who did the 3K, 5K, 10K, 21K, and 42K categories of the 39th National MILO Marathon’s grand finale.

For the full race results, visit https://www.milo. com.ph/events/milomarathon#routes.

3RD CORREGIDOR MARATHON & 6TH CORREGIDOR INTERNATIONAL HALF MARATHON CORREGIDOR ISLAND JANUARY 9-10, 2016

PHOTOS COURTESY OF SARAH MORAN

An astounding sub-3 hour finish for the 42K distance marked the third year of the “toughest marathon in Asia,” the Corregidor Marathon.

Kenyan David Kipsang sailed through the historic island’s hills and trails to cross the finish line first in 2:58:34, more than 15 minutes less than the previous record of 3 hours and 15 minutes. Luisa Raterta reigned in the female division of the marathon with her 3:45:17 finish.

They were joined by over a thousand runners who converged on Corregidor Island, once a fortress against the Japanese during World War II. The loops took runners through a long expanse of tricky trails, dark tunnels, and steep slopes. This year’s edition, held on January 9 and 10, also included 21K and 10K categories. Mervin Guarte and Janice Schluter led the 21K runners with their 1:22:26 and 2:02:35 finishes respectively.

RACE RESULTS

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42K FULL MARATHON MALE 2:58:34 David Kipsang 3:29:15 Jujet De Asis 4:34:39 Nelson Villamayor FEMALE 3:45:17 Luisa Raterta 5:14:25 Jah Santander 5:20:27 Ces Yuson 21K HALF-MARATHON MALE 1:22:26 Mervin Guarte 1:33:05 Andy Pope 1:37:24 Aver Sister FEMALE 2:02:35 Janice Schluter 2:03:42 Rosalyn Russell 2:14:58 Mariedel Villanueva 10K MALE 47:09 Christovik Simatupang 53:39 Mark Murillo 54:41 Mark Tuano FEMALE 59:40 Esther Kennes 1:04:01 Cristina Velez Srinivasan 1:07:06 Hinke Visser

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COLOR MANILA YEAR 4

JANUARY 3, 2016 | SM MALL OF ASIA, PASAY CITY PHOTOS COURTESY OF COLORCARNIVAL.COLORMANILAGALLERY.COM.

Hundreds of runners colorfully (literally and figuratively) commenced this year by joining the 4th edition of the Color Manila Run, which was also dubbed as Color Manila Run 2016 Carnival Tour.

The fun-driven running event was categorized into 21K, 10K, 5K, and 3K. Participants of the 21K leg, which happened to be the sole timed-category, initiated the race by kicking off at 4:30 a.m., followed by the 10K group an hour and a half after, then by the 5K registrants at 6:20 a.m., and finally by the 3K participants a mere 10 minutes after.

From the gun start, where the organizers started exploding

colored powders on the participants, up to the color stations assembled throughout the race route (with each station assigned with a specific color), Color Manila Year 4 instantly turned the SM Mall of Asia grounds into a vibrant venue.

Christian Oechsler nailed the 21K men’s category with flying colors by concluding first after 01:22:07, while Aura Ong (01:48:55) lead the ladies in the same distance.

A post-race party, which allowed each attendee to blend well with their co-race participants and revel like no other to the tune of cool music played by DJs, even made the entire event more colorful.

For the full results of the 21K category, visit http://myrunti. me/#/race/ColorManilaRun4/results .

XTERRA OFFROAD TRIATHLON PHILIPPINE CHAMPIONSHIP 2016 FEBRUARY 7, 2016 LEGAZPI CITY, ALBAY

PHOTO COURTESY OF VISITPH2015.COM.

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Albay will be extra visitworthy this February as XTERRA, the world’s premiere off-road triathlon organized by Sunrise Events, shines again on the sports scene.

Now on its second year, Xterra’s lineup of pro participants is expected to be nothing short of stellar. Reigning champion Bradley Weiss of South Africa, who is likely to fight tooth and nail to defend his title , spearheads the A-list roster. Last year’s male pro third-placer Ben Allen and fourth placer Brodie Gardner both from Australia, Guam’s Charlie Epperson, Filipino Joseph Miller, and Michal Bucek of Slovakia are up to challenge Weiss.

With the 2015 women’s pro winner Flora Duffy’s absence this year as Bermuda’s champion focuses on her Rio 2016 campaign, the title will be up for grabs among Australia’s Jacqui Slack and Dimity Lee Duke, who each placed 2nd and 3rd respectively, and fourth placer Mieko Carey of Guam. Also, making a debut in this year’s competition are pros Lizzie Orchard of New Zealand, Taylor Charlton of Australia, Cameron O’Neal of Guam, and Hsieh Chung Sing of Hong Kong.

With the world-famous Mount Mayon’s perfect cone as the backdrop, this edition will take all triathletes through a 1.5-K swim, a 35-K bike route, and a 10-K run. The triathletes’ journey starts with the swim off the black-sand shores of Lidong in Mayon Rivera. Wide and open trails backdropped by Mount Mayon, grassy roads, and rocky terrain will greet them on the bike route. The adrenaline rush continues on the run along an all-terrain vehicle (ATV) route through rock, sand, riverbed, and grasslands.

Expect smiles of relief once they cross the finish line at the historic Cagsawa Ruins Park in Daraga, Albay. What a way to end a race indeed!

For more race information, visit xterraphil.com.

PHOTO COURTESY OF TBRDREAM.COM.

With the advent of a new year comes a new, bigger, and, better TBR Dream Marathon. Now on its seventh year, the pioneer and sole marathon in the world devoted especially for first- and second-time marathoners, continues to amp up its game in realizing running rookies’ dreams by making two major changes: 1. Smart Communications becomes its title sponsor, thus the revamped name, The Bull Runner-Smart Dream Marathon 2016; 2. It will now stage a half marathon event, which will be opened to all runners, including the more experienced ones.

To be held at E. Nature Ave., NUVALI, Sta. Rosa, Laguna, approximately 800 marathoner hopefuls are set to cross the starting line at 2 a.m. of February 21 and rush off their feet for a 42K finish.

Three hours later, around 600 participants of the half marathon course will have to start their 21K journey.

Top three 21K male and female finishers will be recognized, while no particular victor will be declared in this running event’s marathon leg because they will consider every finisher as winner.

For more details, visit tbrdream.com, thebullrunner.com, facebook. com/thebullrunner, twitter.com/thebullrunner, and instagram.com/ jaymiepizarro.

3RD SAGADA MARATHON JANUARY 31, 2016 } SAGADA, MT. PROVINCE

PHOTOS COURTESY OF TEAMMALAYA.ORG. SAGADA MUNICIPALITY, SAGADA TOURISM, SAGADA LOCAL GUIDES, SAGADA LOCAL COMMUNITY, MERRELL

The January running calendar closes with the 3rd Sagada Marathon, a 42-km trail run through the majestic Cordillera range, some 1,500 meters above sea level.

Participants can expect a breathtaking Sagada route girdled with caves, limestone cliffs, rice terraces, waterfalls, and spectacular sunrise spots. The race is the first leg of race organizer Team Malaya’s Cordillera Series (Mountain Trail Run Edition).

Divided into 21K and 42K race categories, the competition kicks off at 5:00 a.m. at the Minnie Degawan Compound in Mabbay, Poblacion, in front of Mt. Carmel Church in Sagada and will end at the same site.

The awarding ceremonies follow at noon.

For more race information, visit teammalaya.org/events/sagadamarathon-2016 .

FEBRUARY

7

Condura Skyway Marathon

Xterra Off-Road Triathlon Philippine Championship

20

Open Water Challenge Leg 1

20-21 Subic International Marathon

21

The Bull Runner-Smart Dream Marathon

7-Eleven Trail 2016

28

Philippine National Games Triathlon Finals

Tri United 1

SMDC Run

MARCH

6

Century Tuna Ironman 70.3 Subic Bay Philippines

13

Athleta Ako Women’s Aquathlon Race

Run United 1

19-20 Cordillera Mountain Marathon

20

National Age Group Triathlon- Leg 2

P H OTO F R O M O S T I L L / S H U T T E R S TO C K . CO M

FEBRUARY 21, 2016 | NUVALI, STA. ROSA, LAGUNA

2016 EVENT LISTINGS

THE BULL RUNNER-SMART DREAM MARATHON 2016

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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