Endurance Sports Issue 20

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ISSUE 20 | FEBRUARY 2016

RUN LESS, RUN FASTER

HOW TO NAIL A PR IN YOUR NEXT LONG- DISTANCE RUN

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MORE CON GET TE

FROM PAGES W NT

FOOD THAT HEALS

CTIO N S O N P A G

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CARBS ARE NOT THE ENEMY

WHY THESE PICKS SHOULD BE ON YOUR LIST

YOUR RACE SUCCESS PARTLY DEPENDS ON THESE

DOUBLE THE FUN DEPENDABLE SPORTS GEAR FOR COUPLES-IN-TRAINING

UNSTOPPABLE

TRAIN SMARTER, NOT HARDER

WHY YOU SHOULD CONSIDER LACTATE TESTING

ASICS ATHLETE AND MARATHON QUEEN MARY JOY TABAL TAKES ON THE BOSTON MARATHON AND GUNS FOR A COVETED SPOT IN RIO 2016

PLUS: RACE RECAPS: XTERRA ALBAY • CONDURA SKYWAY MARATHON • CM50 AND MF42 TRAIL SERIES EVENTS: CENTURY TUNA IM70.3 • 7-ELEVEN TRAIL 2016 • TRI UNITED 1

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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 STRENGTH & CONDITIONING 09 NUTRITION & DIET 10

COVER STORY

13 RECOVERY 14 MTB FEATURE 15 18

LOOK FOR THIS AR ICON

RACE RECAP EVENTS

INTERNET CONNECTION REQUIRED

Marathon Queen Mary Joy Tabal

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 editorial teami

2:48:00. That is the personal record of our cover girl, Mary Joy Tabal, for the marathon. While I try to wrap my brain around how inconceivably fast that is, I’m also praying for her success at Boston Marathon this April. If she hits 2:45:00, she will become the first Filipina to qualify for the Olympics. She’s got an amazing will and fierce determination that will enthrall you in our cover story.

If you want to break your PR like Mary Joy, but you don’t have the time to train often, then we may have the program for you. Train smarter with the proper strength and conditioning moves that can help you run faster while maximizing your workout time.

Love is in the air, so we’re featuring dependable sporting gear for couples that enjoy working out together. We’ve also got the best gear and gadgets for this racing season.

Go out there and spread the love… for others and your beloved sport! Ha!

Some people say that you can’t forget your first race. I definitely agree with that because I’ll never forget XTERRA. It was the first triathlon I’ve ever joined, and the rest is history. That day marked my love for the sport, and it was a life-changing event because I could now call myself a triathlete. This month we feature XTERRA Albay, and talk a about why you should put it in your race calendar.

Carbo-loading is one of the most overlooked aspects of racing, and this month we talk about its importance. One of my favorite triathlon coaches and athletes, Don Velasco, will talk about lactate threshold training, and his scientific approach to training.

Have fun training, and racing! I’ll see you guys on the road.

TIRSO JESUS PARPAN III

publisher

JAYMIE PIZARRO RAYMOND RACAZA

community editors

MIKKE GALLARDO

creative director

SARAH MORAN

editorial coordinator

RAIZA CABUGWANG

editorial assistant

KIMBERLY CLAIRE BERNARDO

art director

DARLANNE SUE ONG

jr . art director

JOMEL CATANDUANES

graphic artist

DON VELASCO, SAUL ANTHONY SIBAYAN, HARVIE DE BARON

contributors

sales and marketing

LYCHELLE ANG KAREN ODCENADA

jr . associate publishers production

EDEN BAYSIC

production director

MA. FRANCHESCA KATHRYN REYES

production supervisor

JAYMIE PIZARRO

THEBULLRUNNER.COM

RAYMOND RACAZA @RAYMONDRACAZA RUN.PH

finance and admin

FAITH PAGUIRIGAN

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 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.

LURISA ANN VILLANUEVA

chief operations officer

Asics Gel-Kayano 22 Lite-Show

Soleus GPS Turbo

Php 9,100 | Asics shops and sports shops nationwide

Php 7,950 | L Timestudio, Time Gear

Snap up this natty and nimble number from Asics, thanks to its appealing attributes: its I.G.S® (Impact Guidance System) Technology, which complements the foot’s natural gait from heel strike to toe-off; its FluidRide® midsole that provides the ultimate combination of bounce back and cushioning properties with reduced weight and durability.

Those who enjoy sundown sprints will love its reflective materials for visibility during low-light hours.

Php 5,000 (Photochromic); Php 4,800 (Nonphotochromic) | Bikezilla

Shield your eyes in style by slipping on Lazer’s Magneto M2. This pair’s lenses are premier ZEISS optics with Ri-Pel® coating, which means low maintenance and easy cleaning, while its ultra-grip TPR feature conforms to the temple tips and nose pads to ensure the eyewear stays in place, come wind, rain, or shine. Lazer’s versatility allows you to transform the sporty shades into casual sunnies.

REIGN ABOVE THE REST! WHY BLEND IN WHEN YOU CAN STAND OUT? HERE’S THE LOWDOWN ON NEW ESSENTIALS IN ENDURANCE SPORTS TO HELP YOU RISE FROM THE PACK. BY RAIZA CABUGWANG

Adidas PureBoost X Php 5,795 | Adidas (Bonifacio High Street)

Ladies, let this pure performance-and-confidence enhancing pair add fuel and feminine flair to your run.

The Adidas PureBoost X pair’s BOOST™ beads charge your every step with an endless supply of lightness and energy. Its unique floating arch hugs and supports your stride regardless of your form, shape, or size. All this while making you feel womanly, thanks to its pretty, pink, floral print.

Aqua Sphere Energize Training Suit (Men’s) Php 4,900 | AQATX (Glorietta 3)

Gents, boost your swim training session by throwing on Aqua Sphere’s Energize training suit. It certainly makes a splash with its snug silicone leg grips that prevent ride-up, flat seams that reduce drag and improve swimming efficiency, and its anatomical shape that means better fit and comfort.

Specialized S-Works Venge ViAS Di2 Php 580,000 | Specialized Concept Store

The launch of the S-Works Venge ViAS Di2 is proof of Specialized’s commitment to cyclists’ need for speed. This sweet ride takes pride in its Roval CLX 64 wheelset, the fastest wheels Specialized has ever made that’s equipped with a tubelessready feature and 21mm internal rim width for enhanced traction, minimal rolling resistance, and improved aerodynamics. It also comes with a Rider-First Engineered™technology that provides consistent performance, and a FACT carbon fork that reduces drag while providing incredible stiffness and steering response.

Adidas adidas.com.ph • Asics facebook.com/ASICS • Bikezilla facebook.com/BikezillaPH • Specialized facebook.com/specialized.ph • Soleus facebook.com/soleus.ph • AQATX- aqatx.ph

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P H OTO S CO U RT E S Y O F K I C K S O N F I R E . CO M , A S I C S P H I L I P P I N E S , L A Z E R P H I L I P P I N E S , E R I K S B I K E S H O P. CO M , S O L E U S R U N N I N G . CO M , B LU E - A Q U A - Z O O . D E .

Lazer Magneto M2

Packed with some solid innovations, the Soleus GPS Turbo is one watch wonder, kudos to its eight-hour GPS battery life, 30-meter water resistance capability, auto pause detection, and EL Backlight with Night Mode feature to get you through your night runs.

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MAKE EVERY WORKOUT DAY A VALENTINE’S DAY WITH THESE GEAR AND GOODIES. BY RAIZA CABUGWANG

1. Asics Gel-Nimbus 17-Lite Show

P8,000 | Asics shops and sports shops nationwide Go matchy-matchy with your endurance-athlete sweetie by each sporting a pair of the superior Asics Gel-Nimbus 17-Lite Show shoes. Its Comfordry™ Lasting material will provide you both with plush underfoot comfort, excellent moisture management, and a high level of breathability, while the pair’s independentlyplaced eyelets will save you from lace tension, thus offering you customized fitting environment and enhanced upper comfort.

2. Gu Energy Gel (Chocolate Outrage)

P75 | Runnr (Trinoma) Stock your runner lover’s nutrition pocket with packs of Chocolate Outrage-flavored Gu Energy gel, which can help sustain the sport’s demands with Gu gel’s 100-calorie content composed of carbohydrates for extra energy, sodium, and branched amino acids (leucine, valine, isoleucine) to reduce mental fatigue and muscle damage.

3. Ocean Potion Sport Cooling Lotion (SPF 30)

P572 | Watsons (SM Megamall) Shower your sweet love with loads of TLC by slathering on some Ocean Potion before training or racing. Ocean Potion Sport Cooling Lotion bonds to your skin on contact, absorbs quickly, and replenishes the skin with Vitamins A, C, and E. This water- and sweat-resistant, non-greasy, and fragrant-free formula also prevents sunburn, and decreases the risk of skin cancer, and premature skin aging caused by the sun.

4. Speedo Deluxe Sports Towel

P1,100 | Speedo (SM Aura) Level up your sweetness by patting your partner’s back post-swim session with the snug Speedo Deluxe sports towel, Speedo’s quick-drying, super-absorbent microfiber towel that is lightweight and easy-to-pack, thus reducing baggage bulk.

5. Pro-Tec Foam Roller

P1,250 | Toby’s Sports (SM Manila) Pro-Tec’s functional roller alleviates body strains such as muscle and soft tissue tightness. You’ll hear groans and moans of agony when you use this high-density tool, but your partner will thank you after for the relief that follows after this roller stretches tendons, breaks down soft tissue adhesion, while increasing blood flow and circulation.

6. Arena Fluid Goggles

P995 | Planet Sports Trinoma Earn extra love points when you each put on a pair of Arena Fluid goggles. The goggles are made of a liquid silicone body offering serious snug and first-rate flexibility, an easily adjustable split silicone strap, as well as oversized lenses offering panoramic underwater vision.

Asics facebook.com/ASICS • Runnr runnr.com.ph • Watsons watsons.com.ph • Speedo speedo.com.ph • Toby’s Sports facebook.com/Tobyssportsstore • Planet Sports planetsports.com.ph

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P H OTO S CO U RT E S Y O F A S I C S P H I L I P P I N E S , G U E N E R G Y. CO M , P H A R M A PA C K S . CO M , A M A Z O N . CO M , L E I S U R E P R O . CO M .

SWEET & SPORTY

E X P E RT A D V I C E

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS LACTATE CURVE 200

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LACTATE TESTING

TRAIN SMARTER, NOT HARDER

H

ave you ever felt like you ran out of gas midway into a race? Do you feel like you’re underperforming during a daily training session? Blood lactate testing is arguably the best way to address these problems. This test allows us to take a look at what happens to the body in a physiological and biochemical sense. It helps us determine a person’s redline, training zones, and the kinds of workouts that will lead to better race performance. Think of it as laying down the blueprint for the best training regimen.“What you don’t measure, you can’t improve.”

WHAT IS LACTATE THRESHOLD TESTING? In simple terms, the lactate threshold, often referred to as one’s redline, is the maximum effort an athlete can sustain for a prolonged amount of time. It’s also called the point of diminishing returns since efforts slightly above it result in a sudden drop in sustainable volume. Training too much above this fine line is a common mistake athletes make. It leads to overtraining and deteriorating performance. Knowing your upper limit is also essential in racing as it allows you to pace yourself well without blowing up or bonking.

While there are non-invasive ways of estimating both threshold and training zones (i.e. time trials, heart-rate formulas, pulse oximetry algorithms, and others), lactate values are not

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measured in these tests, so accuracy becomes a problem. The best and most accurate way is to measure at the source: blood. Through a tiny pinprick similar to blood glucose monitoring, a plethora of data and information can be acquired.

WHY DO LACTATE TESTING?

NO MORE GUESSWORK.

Contrary to what most think, knowing your zones actually simplifies training! Training zones allow an athlete like you to steer your workouts towards a particular goal. Whether it’s endurance, time trial power, or recovery, each zone has a particular purpose. For example, an athlete who wants to build aerobic endurance, should stay as close as possible to his Zone 2. This is often referred to as an “easy/moderate” pace but gets a lot tougher as time goes by.

As expected, training by feel is often misleading to the inexperienced athlete; the same intensity feels a lot different when fatigue sets in. Without measuring blood, even through the use of gadgets, zones are merely estimated and as a result, they are less accurate. On the flipside, measuring blood lactate levels is a foolproof way of establishing these zones. Blood lactate testing allows you to see how your body responds to intensity. Based on this, we have the best chance of accurately setting these zones.

YOU GET THE MOST EFFICIENT WORKOUTS IN A SHORTER TIME PERIOD.

For a lot of you athletes who are time-limited, you need to prioritize the workouts that will give you the most “bang for your buck.” This is another advantage of blood lactate testing and is perhaps the most important result you can get. Through blood sampling, we can determine whether the athlete is too anaerobic or too aerobic. Based on this, we can identify what the athlete needs to work on and prescribe what workouts you need to focus on. By eliminating “junk miles,” the athlete will be able to train less yet reap the most return in time and effort invested.

Whenever I talk to athletes, I often use the statement “The point of training is to improve, not to be the most tired.” Living in a culture where we were taught the concept of “No pain, no gain,” it often takes a leap of faith to completely understand smart training. Timeefficient and effective training takes into account the athlete’s goals, current fitness level, and available time. This is our raison d’etre behind the #KnowYourNumbers PH Tour.

DON VELASCO computer engineer; multisport performance coach and bike fitter; consistent podium finisher and triathlete, Team Sante Barley

GOT A QUESTION? E-MAIL US AT ENDURANCESPORTS@NEWLEAFMEDIA.COM.PH OR POST ON OUR FACEBOOK PAGE: FACEBOOK.COM/ENDURANCEMAGPH 06

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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

TRAIN SMARTER, NOT HARDER

NAIL THAT PR ON YOUR NEXT LONG-DISTANCE RUN. HOW? BY RUNNING LESS

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

FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S ou’ve finished a half- or full-mary and you’re now wondering: What’s next? With that feat under your belt, you already have an adequate aerobic base and would probably like to finish a longer distance, become a faster runner, or achieve both.

But your work schedule just got busier, and you can only allot 30 to 45 minutes for workouts. Your first thought might be to devote those precious minutes to running to boost your endurance. That’s better than doing nothing, but guess what? It’s not going to improve your overall fitness either. Here’s how to maximize your time—all while reducing the risk of injury and improving performance.

1. IMPROVE THE QUALITY OF YOUR WORKOUT WITH A PROPER WARMUP WHY: Because half- and full-marathons take anywhere from two to five hours to finish (provided you have a base), then long slow distance/duration (LSD) runs are the main running workouts that you have to do, right? But with limited time to train during the week, what’s the next best alternative?

DO THIS: The Warm-Up Core Activation (1 to 2 sets of 20 to 30 seconds each) Front Plank Left & Right Side Plank Glute Bridge Dynamic Stretches (1 set of 5 repetitions per side)

4. HAVE A REGENERATIVE DAY

2. INTEGRATE INTERVAL TRAINING WHY: Because half- and full-marathons take anywhere from two to five hours to finish (provided you have a base), then long slow distance/duration (LSD) runs are the main running workouts that you have to do, right? But with limited time to train during the week, what’s the next best alternative?

DO THIS: Incorporating interval training into your workouts will not only make you faster, but will also make you a stronger and more efficient runner. Perform a Fartlek (self-selected), tempo (sweet spot), or threshold (sub-1 hour all-out effort) run during the weekdays. On weekends when you have more time, go for that long run not to maintain or improve your endurance.

WHY: This is commonly known as active rest day, and it’s the most important day of the week. This is where your body adapts to the training stress that you have imposed on it.

QUADS

HAMSTRINGS CALF

DO THIS: Pick total-body exercises because it will hit more muscles groups per exercise, which is more relevant to the sports that you do (including running), than using isolated gym machines. Your resistance training makes you more effective and efficient.

Focus on fundamental movement patterns —a.k.a. “the basics.” These are basic movements that encourage the “push” (ex: bench press, squat), “pull” (ex: row, lat pulldown, Romanian deadlift), and “rotation” (ex: cable lift, cable chop).

Adding exercises that promote better posture and core stability are essential to improve your posture by making you run tall. Supplement your workouts with variations and progressions of different plank, cable lifts, and chopping exercises.

DO THIS: Concentrate on mobility exercises for faster recovery.

Perform stretches of 10 repetitions for each with two-second holds Target your chest, hip flexors and quads, hamstrings, inner and outer thigh, calf and glutes.

Focus on doing foam roller exercises which are also known as myofascial release—use a foam roller together with a tennis/lacrosse ball for those hard-to-reach areas. Perform 30 to 60 seconds while targeting the sore areas.

Focus on your quads, hamstrings, glutes, and calf. Good add-ons would be your inner and outer thigh, chest, lats, and back

GLUTES

3. LIFT WEIGHTS WHY: Since your body functions as a whole (and not just your legs) when you run, you need to strengthen it as one unit. Hit those dumbbells, weights, and cable machines in the gym. “It’s important to prioritize exercises that promote the body’s balance,” says the UST Tigers basketball team’s Strength and Conditioning Coach Kris Agarao. “This minimizes dysfunction, reduces chances of injury, and improves performance,” he adds.

World’s Greatest Stretch Cradle to Lateral Lunge Quad to Inverted Hamstring Stretch Inchworm stretch Neural Activations (1 to 2 sets of a 5-second easy pace then a 5-second high pace) Bounce in place

5. TURN THE BEAT UP WHY? The formula for running speed is stride length multiplied by stride rate.

By increasing the latter, you’ll be able to cover more distance in less time.

DO THIS: Make a playlist with upbeat songs (around 90 beats per minute) that you like and follow the tempo of the music. Examples of upbeat songs that I listen to when I do my tempo runs are “All I Do Is Win” by DJ Khaled feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross, and “Pure Grinding” by Avicii.

DEMONSTRATED BY "REIL ESPINO, MSHMS, CSCS

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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To watch the workout videos, visit: endurance.ph/performance/train-smarter

SCAN THE ICON TO VIEW

THE WORKOUT VIDEO * INSTRUCTIONS ON PAGE 1

NUTRITION & DIET

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

Change in eating patterns should be done a week before your actual race. Doing this will teach your glycogen stores to absorb more "fuel" slowly but surely.

EASY SPAGHETTI BOLOGNESE INGREDIENTS:

CARBO-LOADING: SETTING THINGS STRAIGHT

• 50-60 grams uncooked Spaghetti noodles (Durum Wheat Semolina) • 70 grams lean ground beef • 1 Tbsp and 1 tsp chopped onion • 2 cloves garlic, chopped finely • 1 Tbsp culinary coconut oil • 1 cup Tomato Sauce (half cup tomato paste and half cup water) • 1 cup button mushrooms, sliced • Parmesan Cheese to taste • Sea Salt and Muscovado Sugar to taste

➜ Cook spaghetti according to package direction ➜ Heat Pan, add one tablespoon of oil.

Medium fire. ➜ Add garlic and onions, sautee. for around a minute ➜ Add ground beef sautee until brown ➜ Add tomato sauce, let simmer ➜ Add Parsley and sliced button mushroom, let simmer ➜ Add salt and muscovado sugar to taste ➜ Toss meat sauce in spaghetti

HERE’S HOW CARBS CONTRIBUTE TO YOUR RACE SUCCESS.

BY HARVIE DE BARON

Why carbo-load?

Carbohydrate loading (carbo-loading) has been tradition in sporting events with the objective of “stocking up” on fuel for more power on race day. You might ask why a carbo-load meal is taken a day before the race. This is because it takes the entire night after dinner for the carbs you ate to be converted into usable glycogen stores. Glycogen stores are basically “fuel” for your long race.

PHOTOS FROM SHUTTERSTOCK.COM

You might be doing it wrong

The biggest misconception, however, is that carbo-loading means pigging out on pasta, rice, and French fries. This is wrong. The right way to do it is to change proportions. For example, if you normally eat 60% carbs, 25% protein and 15% fat, then during carbo- loading, you tweak proportions to 70% carbs, 15% protein, 15% fat.

Along with this change in proportions, the change in eating patterns should be done a week before your actual race. Doing this will teach your glycogen stores to absorb more “fuel” slowly but surely. Carbo-loading the wrong way—scarfing all the carbs in sight the night before the race—leads to a heavy and sluggish feeling on race day due to potential sudden weight gain.

Endurance athletes and carbo-loading

Carbo loading is practical for those participating in long-distance events of two hours or more.

Thus endurance athletes are the perfect carboload candidates. However, endurance athletes are better off carbo-loading on regular training days because they exert more effort and expend more energy during training. Since most endurance athletes also have roles outside the sport, they should be eating frequently to fuel their activities during the day, as well. This will help them recover better despite their full schedules.

Endurance athlete carbo-loading also involves eating immediately after a training session. This means not waiting until reaching home to eat something. An endurance athlete should be eating a meal rich in carbohydrates as soon as possible after training.

Endurance athletes should veer away from copying the food schedule of another athlete just because he or she is getting good results.

This is because there are factors to consider such as differences in schedules, work load, swim styles, body composition, age and gender. Always remember that sports nutrition is a science but the application to each individual is an art form.

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

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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COVERSTORY

MARATHON QUEEN Mary Joy Tabal has proven to be the fastest female athlete in the Philippines three times over, and she’s gunning for her best finishes yet in the Boston Marathon and the Rio Olympics.

Be inspired by her story.

BY SARAH MORAN COVER PHOTO BY JIJO DE GUZMAN

I knew I had a potential in running when I competed during our grade school intramurals and I won. I was wearing a skirt.”

This is how Mary Joy Tabal, 26, who hails from Cebu City and rightly holds the title “Queen of Marathons” in the Philippines recalls her first encounter with track and field. This led the then 12 year-old budding athlete to compete in local district and division meets, the Cebu City Olympics, Batang Pinoy, and eventually, the Palarong Pambansa (National Games).

Tabal understood the importance of education.

When she entered high school, she paused from joining running events and focused on academics. “I was vying for honors and I said, ‘kung para sa akin ang running darating ang panahon na para sa akin siya.’ My efforts paid off because I finished as Salutatorian.”

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In college, Tabal was offered a varsity scholarship by Southwestern University. “I thought of giving running a try again,” she says. For nearly three years until her junior year, she was a sprinter. Around that time, she met coach John Philip Dueñas, also a Cebuano, who trained her for long-distance running. By that time, running was gaining popularity in Cebu.

COMPETITIVE NATURE

The Sergio Osmena Sr. Run 2009 was unforgettable for Tabal. It was her first time to compete in the 10-km division. “’Yung spirit ko talaga noon, ayoko magpatalo kasi lagi ako nananalo sa sprint,” she says. She crossed the finish line in a blistering 45 minutes and 10 seconds but collapsed right after due to hypoglycemia which set in during the last two kilometers. She couldn’t remember anything.

“Parang ini-sprint ko lang yung 10k, so I finished but sa hospital ako bumagsak,” Tabal says.

Because of what happened, many people discouraged her from pursuing running long distances, while others tried to convince her that she was only good for sprints. However, Tabal did not waver. She took this as a challenge to become better in long-distance running.

Tabal recounts all this and more to Endurance Sports in an interview right after finishing 1st place (1:22:00) in the 21-km category of the Condura Skyway Marathon last February 7.

GOING LONGER AND STRONGER

The young and fierce athlete shares that she gets motivated every time she reads her name in the newspapers. She dreamed of seeing her name in a headline. And it did happen when she collapsed at the finish. “Parang ako

ADDITIONAL PHOTOS COURTESY OF MARY JOY TABAL AND SONAK CORPORATION

SWEET FINISH. Tabal bags the 1st place title (1:22:00) in Condura Skyway Marathon 2016’s 21-km division.

Photo by Jijo De Guzman

PHILIPPINES’ PRIDE. With a finish time of 3:04:29, Tabal (center) brings home the Silver medal for the 42k Women’s Marathon in the 28th SEA Games in Singapore in June 2015. With her in this photo are Natthaya Thanaronnawat of Thailand (center, Gold medalist) and Hoang Thi Thanh of Vietnam (right, Bronze medalist) DAILY GRIND. The Marathon Queen trains from 4 a.m. to 8 a.m. every day. A regular afternoon recovery run is a must if a big race is coming up.

TEAM PH REPRESENT! Milo Marathon 2014 King and Queen Eduardo Buenavista (left) and Mary Joy Tabal (center) competed against over 50,000 runners. Joining them in this photo is race organizer and marathon master Rio dela Cruz

WINNING DUO. Mary Joy Tabal and her coach John Philip Dueñas were both triumphant at the Singapore Sundown Marathon 2012.

Both placed 1st in the 21Km division in (1:25:28) and (1:14:28) respectively

lang ’yung na-proud sa sarili ko na makita ko ’yun sa newspaper,” she says. Her classmates felt otherwise, considering the headline was accompanied by a photo of her at the finish with the university’s logo clearly seen on her running jersey. But Tabal was undeterred. “Sabi ko sa sarili ko, mababawi ko ito. Pagkatapos nu’n, nag-ensayo talaga ako,” she says.

In 2010, Tabal won first place in the half-marathon category of the Cebu leg of the Milo Marathon, clocking in at 1:27:13.

This qualified her for the Milo Marathon Finals. She then again made it to the local newspaper’s headline but this time, it read “Collapse No More.”

Her coach, Dueñas, mindful of not exerting too much pressure, encouraged Tabal to start training for the marathon distance (42-km). So she did. But in her mind, she set her goal further: to finish in

the Top 10 in the women’s category. On race day, Tabal ran non-stop. At the 25-km mark, Dueñas told her that at the pace she ran, she was among the Top 5. “Sabi ko sa sarili ko, baka kayanin ko pa mag-Top 3,” says Tabal. She dashed to the finish line and landed third place in her first full marathon with a time of 3:06:19. In 2011 and 2012, she retained her 3rd place mark with finish times of 3:01:06 and 3:05:17.

But 3rd place wasn’t good enough. Tabal had her eyes on an even bigger prize: the Milo Marathon Queen crown. In 2013, she finally succeeded, shaving an astounding 17 minutes off her finish time a year ago and breaking the seven-year old record of Jho– Ann Banayag. Tabal set the new women’s record in the Milo Marathon at 2:48:00, 16 seconds faster than Banayag’s time.

The year 2013 was lucky for Tabal because it was also the first time that Milo sent the

TRAINING IS FUN. Tabal enjoys using the 3D foot ID machine at ASICS Bonifacio High Street

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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COVERSTORY Milo Marathon Queen to compete in an international event. She was sent to the Paris Marathon and placed 19th overall in the women’s division out of over 50,000 runners with a finish time of 2:57:28.

Tabal continued her reign as the Milo Marathon Queen in 2014 and 2015 with finish times of 2:51:52 and 2:48:24 respectively. In 2014, she competed in LA Marathon and finished 27th overall in the women’s division in 2:51:17 . For her win in 2015, she will represent the Philippines in the world’s most prestigious marathon—the 120th Boston Marathon on April 18, 2016.

MARY JOY’S BEST BETS

Courtesy visit at Sonak Corporation Head Office after participating in the 28th SEA Games in Singapore in June 2015. Left to right: Coach Sean Guevarra, Mary Joy Tabal (silver medalist, 42K female marathon), Mr. Anil Buxani (Sonak Corp. President & CEO), and Jesson Ramil Cid (silver medalist, decathlon)

MARY JOY TABAL WAS A SELFPROCL AIMED ASICS FAN E VEN BEFORE SHE BEC AME THEIR BR AND AMBASSADOR. HERE ARE SOME OF HER MOST INDISPENSABLE PAIRS:

ROAD TO BOSTON AND THE RIO OLYMPICS 2016

The Boston Marathon will be make or break for Tabal. Her target finish time? 2:45:00, and a qualifying slot to the Summer Olympics in August this year in Rio de Janeiro, Brazil. “My last best time in marathon is 2:48, so I need to shave three minutes to qualify for the Olympics,” she says. If she crosses the finish line in Boylston Street in Boston in 2:45:00 or less, Tabal will be the first-ever Filipina to qualify for the marathon in the Olympics.

Tabal trains every day, except Saturdays. She’s up at 4 a.m. and trains until 8 a.m. If a big race is coming up, she does her usual routine in the morning and another recovery run in the afternoon. Mary Joy loves training in her full head-to-toe ASICS apparel and gear. With the comfort and protection that ASICS products, especially her favorite shoes provide, she is inspired to better her best in every competition.

In addition to that, she also utilizes all of ASICS' technology facilities like the 3D foot ID machine. This determines the perfect running shoes that will fit her. A good pair of running shoes is very important for her so she's very proud to be wearing the brand that she trusts even during her early days as an athlete. In preparation for the Boston Marathon, she will train in Japan for two months under the wing of renowned coach Akio Usami.

Mary Joy Tabal is not just known in Philippine running, but also in Asia. Her best finishes include the Southeast Asian Games in Singapore in June 2015 where she claimed the silver medal for the country in the marathon with a finish time of 3:04:39. A few months later on November 10, 2015 in the Great Eastern Women Run in Singapore, she achieved her personal best in the half-marathon in 1:19:32. In January 17 this year, Tabal was 1st place in the women’s half-marathon at the 2016 Standard Chartered Hong Kong Marathon, clocking in at 1:24:27.

For all her wins, Tabal acknowledges family, friends, coach Dueñas, ASICS, and other sponsors in her journey. “Mary Joy is very determined with what she aims to achieve. The number of her accomplishments will attest to that,” says ASICS brand manager Bhaby Lorenzo. "ASICS’s athletes display good attitude, a spirit of freedom, fairness, discipline, and respect," she adds. "These traits are all well-personified by Tabal," says Lorenzo.

Tabal faces the greatest challenge of her life this year. A whole nation will be rooting for her to finish fast, and finish strong. With courage, determination, and her resolute spirit, she’s proven she can set goals and achieve them. Tabal is the face of a true Filipina athlete and warrior. She is the country’s Marathon Queen indeed.

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ASICS GEL-KAYANO 21

“This is perfect for training for long runs. Maganda ang cushioning sa paa at mapoprotektahan talaga ang paa from injuries.”

Tabal proudly wears ASICS apparel and gear during all competitions.

Photo by Jijo De Guzman

ASICS GEL-NOOSA TRI 10 “I highly recommend this one for interval training. It’s lightweight without sacrificing stability.”

Tabal was crowned as Milo Marathon Queen for the first time in 2013 with a finish time of 2:48:00. She broke the record of Jho-Ann banayag that held for seven years

ASICS GEL-DS RACER 10

“This is my favorite racing shoe.

Hindi ko talaga kayang palitan.

Kahit may bagong model every year, I prefer this. I have four pairs.”

Her finish time of 1:19:37 made her the champion of 21k women’s division of Seoul Invitational Marathon 2014

R E CO V E R Y

INJURY PRE V ENT ION > R EST > R ELAX AT ION > SEASO N BR EAKS > DO W N TI ME

A diet rich in alkalineforming foods such as fresh fruits, fresh vegetables, and other whole foods are key in creating an alkaline environment in your body.

next day, one must make sure that the immune system is supported.

THE FOOD THAT “HEALS”: Eating food that has a mix of essential vitamins and minerals, sans the chemicals and artificial ingredients, would be the basic foundation of keeping your immune system well.

BEWARE: Another way to protect your immune system is to stop eating junk and processed food, most especially after training and racing when your immune system is most vulnerable.

CHOOSE: Start with a good vitamin A, C, B-complex, and Zinc for beginning athlete’s immune system support.

LACTIC ACID FLUSH

THE HEALING POWER OF FOOD

“HEALING” IS ASSOCIATED WITH SICKNESS, BUT WHAT YOU EAT CAN BE SOURCES OF WELLNESS IN ENDURANCE TRAINING BY HARVIE DE BARON

ow is healing important to an endurance athlete who is healthy and has no medical issues? How do you feed your body to “heal” it from the stress of training and racing?

Here are four ways the right food works its magic on your body.

PHOTOS FROM SHUTTERSTOCK.COM

MUSCLE REPAIR

HOW FOOD HELPS: Each time you subject your body to intensive training, whether by swimming, running, or cycling, parts of your muscles tear due to overuse. The fibers of your muscle need proper building blocks to be able to repair well.

THE FOOD THAT “HEALS”: The best “building block” of muscle repair is protein.

BEWARE: Not all proteins are created equal. For example, not all protein powders for shakes are healthy. Some contain unwanted and unhealthy ingredients such as

refined sugars, artificial coloring, and artificial flavoring. Although these types of protein powders still deliver protein for repair, it can adversely affect your health.

The refined sugars can raise your blood sugar. Or there can be unhealthy fats, which your body doesn’t need.

CHOOSE: Go for simple protein powders made with whey protein isolates. Whey isolates are 100% pure protein that deliver repair to the muscle effectively. In contrast, whey protein concentrates contain a lot of unhealthy fat, which your body doesn’t need.

GLYCOGEN REFILL

HOW FOOD HELPS: Glycogen is what fuels your muscle. Without glycogen, your muscles are akin to a car on empty. After each race or training session, your glycogen stores are depleted, needing a top-up.

THE FOOD THAT “HEALS”: Since the source of glycogen is carbohydrates, the best way to refill your glycogen stores is by taking in clean, simple carbohydrates as part of your post-training meal.

BEWARE: Complex carbs postworkout.

CHOOSE: Simple carbs are best for glycogen store refilling because it’s processed quickly by the body.

Eating white rice, as part of a meal, is a great way of replenishing glycogen stores after a hard workout. Keep in mind that white is best after a workout but complex carbohydrates such as brown rice are best for constant consumption.

IMMUNE SYSTEM SUPPORT

HOW FOOD HELPS: Due to the intensity of training and racing, the immune system of an endurance athlete takes a beating. In order to recover, train, and race well the

HOW FOOD HELPS: Lactic acid is the waste product of muscle use. A build-up of lactic acid means pain, tightness, and a burning sensation in muscles, which prevents you from training and racing well.

Lactic acid must be flushed out by massage therapy to break down lactic acid crystals.

THE FOOD THAT “HEALS”: A diet rich in alkaline-forming foods such as fresh fruits, fresh vegetables, and other whole foods are key in creating an alkaline environment in your body.

BEWARE: Avoiding acid-forming food such as processed food, junk food, and fast food. Staying away from food like these helps ensure that your body can expel lactic acid well.

CHOOSE: A drink you can take to help create an alkaline environment in your body involves 1 Tbsp raw apple cider vinegar mixed in a glass of water to be taken after a strenuous workout. Incorporating lemon-infused water in your daily regimen is an easy way to help alkalinize your body.

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 Erratum: In our last month's issue, Recovery article “Run Longer, Recover Faster", Roselle Abadia-Abajo’s credentials should be 1st runner-up, EAST COAST 145 MILES Ultramarathon and 1st runner-up, Cebu Northwest 100MILES Ultramarathon instead of champion. Our sincerest apology for any confusion that this matter may have caused.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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2016 XTERRA ALBAY OFF-ROAD TRIATHLON MOUNTAIN BIKE LEG TESTIMONIALS

CHARLIE EPPERSON 5th place, male Pro AGE: 39 Finish time (Bike leg): 1:35:40 Finish time (Overall): 2:43:40 Bike brand and model: Chiru Rangi Rangi 29

"Albay had a great landscape to host an XTERRA. It was my second year racing here and the trails are so much more defined this year."

PHOTO COURTESY OF CHARLIE EPPERSON

EMMANUEL COMENDADOR 4th Place, Men’s Filipino/Asian Elite Age: 27 Bike finish: 1:39:13 Over all time 2:50:33 Bike brand model: Specialized S-Works Stump Jumper 26

he XTERRA Series is one of the premier off-road triathlon races globally. For 2016, the province of Albay located in the Bicol Region in the Philippines once again played host. The mountain bike leg did not fail to impress and, despite the rains that came a day before gun start, it delivered a world-class course.

RAOUL FLORESCA 4th place, 45-49, Male Age Group Age: 45 Finish time (Bike leg): 2:06:06 Finish time (Overall): 3:51:14 Bike brand and model: Specialized Epic Expert 29

"Nothing compares to bombing down a fast rock garden or slipping and sliding down a muddy single track. It’s like being a kid all over again."

PHOTO COURTESY OF RAOUL FLORESCA

JONARD FRANCISCO SAIM 2nd place, Men’s Asian/Filipino Elite Age: 27 Finish time (Bike leg):1:39:56 Finish time (Overall): 2:48:59 Bike brand and model: Felt Nine 1 29

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JOHN LEERAMS CHICANO 1st Place, Men’s Filipino/Asian Elite Age: 24 Finish time (Bike leg): 1:38:41 Finish time (Overall): 2:43:17 Bike brand and model: Storck Rebel 7 27.5

"The trail was perfect, yet tough.

It had a lot of climbs, a rocky downhill portion, mud, lava beds, roots and sand."

PHOTO COURTESY OF JOHN LEERAMS CHICANO. PHOTOGRAPHER: JAMIL BUERGO

KAREN KAYE BALDON 2nd place, 25-29, Female Age Group, Individual Lite Category (500 m swim, 17.5 km bike, 5 km trail run) Age: 27 Finish time (Bike leg): 1:52 Finish time (overall): 2:47 Bike brand and model: Merida Lite 26

"The challenging route was after the golf course. Kailangan talaga ng training, determination, focus, mastering the route, and prayer."

"It was my first time to experience these kinds of trails—rocky slopes, curves, downhills. I say it was the best trail I’ve ever experienced. "

"XTERRA Albay 2016 was more awesome because it was the first time I ever joined a triathlon. It’s more fun biking in my hometown because it’s scenic. A trail ride is never boring!"

PHOTO COURTESY OF EMMANUEL COMMENDADOR. PHOTOGRAPHER: TOM FALCON

PHOTO COURTESY OF JONARD SAIM

PHOTO COURTESY OF ALEX SALLAN

To read the full story, visit: endurance.ph/people/xterra2016

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XTERRA ALBAY OFF ROAD TRIATHLON 2016

FEBRUARY 8, 2016 | LEGAZPI CITY, ALBAY PHOTOS COURTESY OF JOHN MICHAEL MAGDASOC

South African Bradley Weiss successfully defended his title as the male pro champion 2:29:56 while Kiwi Lizzie Orchard from New Zealand made an impressive debut among the pro women in XTERRA Albay.

With Mt. Mayon shrouded in the background, Weiss crossed the finish line in scenic Cagsawa Ruins in 2:29:56, while Orchard followed a few minutes later in 2:52:00. “The nice and cool weather made it easier for me to defend my title as compared to last year when it was hot and humid,” said Weiss.

The first place finish for Orchard was memorable. “It makes my first race here in Albay and in the Philippines very memorable, plus of course, this is my first time to be a champion as a pro,” Orchard said.

Aussies Ben Allen and Brodie Gardner came in second in 2:33:59 and third in 2:34:08 respectively.

Japan’s Takahiro Ogasawara took 4th at 2:41:04, with Guam’s Charlie Epperson over two minutes behind at 2:43:40.

Jacqui Slack of the UK crossed the finish just under three minutes after Orchard to place second among the pro women in 2:54:30. Guam’s Mieko Carey came in third at 3:07:35.

The Philippines’ pride John Leerams Chicano shared the spotlight and emerged as the first Asian elite champion in XTERRA Philippines’s six-year history.

The Asian elite class was added in XTERRA-Malaysia in 2015 to recognize the region’s best who have not yet turned pro. With his 2:43:17 finish time, Chicano placed 5th overall in XTERRA-Albay.

Other Filipino elites with stellar performances were Southeast Asian Games triathlete Jonard Saim (2:48:49), Billy Biag (2:48:53), and Rosalito Dagoy (2:50:53). Filipina elite Anna Marissa Remigio ruled both the Asian and Filipina elite classes in 3:48:22, followed by Angelica Yvonne Limcojo (3:53:57), and Naomi Andrea Galeos (4:15:39).

XTERRA Albay is organized by Sunrise Events, Inc. and is hosted by the Province of Albay.

To view full race results, visit: http://www. xterraphil.com/xterra-albay-off-road-triathlon-raceresult-2016

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MIYAMIT FALLS TRAIL MARATHON

OCTOBER 4, 2015 | ALVIERRA, PORAC, PAMPANGA PHOTOS COURTESY OF CM50 AND MF42 ORGANIZERS.

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The 3rd staging of the Miyamit Falls Trail Marathon (MF42) with two categories, a 42-Km and 26-Km took runners through the majestic Miyamit Falls, which they had to scale to an elevation gain of 2,114 meters for the marathon and 1,172 meters for the 26-k.

Koi Grey emerged as male champion with a finish time 4:48, followed by Jeff Suazo in 5:08. American Kristian Jorgensen came in at 5:19 to round off the overall winners. The women’s division was won by Joanna Plumbley from the UK in 6:15 followed by Maricar Hiponia in 6:32, and Sharon Torres in 7:16.

In the 26 Km category, Retzel Orquiza topped the podium in 3:33 followed

by Alen Bautista in 3:44, and Miko Santos in 3:52. The female division was dominated by Sharone Mclaire Estevez-Rodriguez (4:13), followed closely by Anna Marissa Remigio (4:16) and Charisse Anne Bello (4:33).

CLARK-MIYAMIT FALLS 50-MILE & 60-KM RACE 2015 NOVEMBER 21-22, 2015 | CLARK FREEPORT ZONE TO PORAC, PAMPANGA PHOTOS COURTESY OF CM50 AND MF42 ORGANIZERS.

New course records were set when Manolito Divina and Maria Josephine “Majo” Liao both secured back-to-back wins by finishing first in their respective categories in the ClarkMiyamit Falls 50-Mile Race (CM50) held last November 2015.

Divina, who finished in 9:22, was trailed

by Jan Nilsen (Norway) and James Tellias in 9:50:32 and 10:22:04 respectively. Hot on the heels of Liao, who set the women’s record at 12:37, were Silamie Apolistar (12:49:53) and Joanne Plumbley of the UK in 13:18:29.

American elite runner Meredith Edwards dominated the shorter distance category (60 Km) for the female division in 8:11:07. Al Tellias took home the first place honors in the male category finishing 15 minutes after Edwards in 8:25:50. Alexandria Ahongon and Carmel Angel Yu placed second and third in female division with 11:09:42 and 12:29:32. Tellias was followed by Joseph Gentoleo and Benjamin Patrick Ramirez, coming in at 9:06:09 and

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9:32:15 respectively.

Jael Wenceslao, was given the Baldest BADDEST ASS AWARD for his consistent participation in the race, which began in 2011.

“Jael has witnessed how CM50” has grown from its initial staging. We have seen runners come back stronger and better each year,” said race director Jon Lacanlale.

There were 193 runners in total who joined the two events, but nearly half didn’t make it within the cutoff time of 18 hours for 50-mile and 16 hours cutoff time for 60Km. One of the race highlights came five minutes before cutoff, when ultramarathoner Richard Lim could be seen around 400 meters to the finish line. Lacanlale ran towards him and paced him. Lim crossed the finish line barely two minutes before cutoff, which drove the waiting crowd wild.

To view full race results, visit: www. cm50ultra.com.

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CONDURA SKYWAY MARATHON 2016

FILINVEST CITY, ALABANG FEBRUARY 8, 2016

PHOTOS COURTESY OF FACEBOOK.COM/CONDURASKYWAYMARATHON AND FACEBOOK.COM/PINOYFITNESS.

With 15,000 runners, including 1,000 foreigners, the Condura Skyway Marathon solidified its standing of being the second longest-running marathon in the Philippines.

Founded by brothers Patrick and Anthony Concepcion of Concepcion Industries in 2008, the cap of 15,000 was maintained to uphold safety and world-class race standards.

For the second year, the proceeds of the run were donated to the Hero Foundation, whose mission is to aid the education of the children of deceased members of the Philippine Armed Forces. This year’s event was also dubbed “The Marathon of Lights” as the entire Skyway was lit to serve as a symbol of hope for the children of the fallen soldiers.

Here are this year’s winners: RACE RESULTS 42K FULL MARATHON MALE 02:28:58 ERIC CHEPSIROR 02:29:42 JACKSON CHIRCHIR 02:33:28 DAVID KIPSANG FEMALE 02:55:49 MONICA MUTHONI 03:16:36 LUISA RATERTA 03:21:58 MISCELLE GILBUENA

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21K HALF-MARATHON MALE 01:09:38 JONATHAN CHERUIYOT 01:11:07 RAFAEL POLIQUIT 01:11:20 RICHARD SALANO FEMALE 01:22:00 MARY JOY TABAL 01:25:52 MARY GRACE DELOS SANTOS 01:35:20 NHEA ANN BARCENA 10K MALE 00:35:08 RUDYFER HERNANDEZ 00:35:46 ARGEL JOSEPH MENDOZA 03:36:10 DANTE CAGAS FEMALE 00:51:38 TIFFANY FAULKNER 00:51:47 VICTORINA CALMA 00:51:47 SHANNEN CARMEL TABANAO 6K MALE 00:20:18 JUJET DE ASIS 00:20:59 JARWYN BANATAO 00:21:25 REFIA RICO FEMALE 00:24:40 JHO-AN BANAYAG 00:26:20 JING BRIONES 00:29:26 AIRA LIM To view full race results, visit: www.conduramarathon.com

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TRI UNITED 1

FEBRUARY 28, 2016 | SUBIC BAY, OLONGAPO

PHOTO COURTESY OF ACTIVEHEALTH.PH/ EVENTS_TRIUNITED1_RACEDETAILS.HTML.

More than 900 triathletes kick off their 2016 triathlon season with Unilab Active Health’s Tri United 1 (TU1), the first of four triathlons in the series. Filipino Elites such as August Benedicto, John Chicano, Ben Rana, and Jonard Saim are expected to sizzle and add adrenaline to the competition.

Two race categories comprise TU1:the Standard Distance, a 1.5-km swim, 40-km bike, and 10-km run; and the Sprint Distance, a 750-m swim, 20-km bike, and 5-km run.

The gun goes off at 6 a.m. for the first wave of the swim at Acea Beach Resort (formerly Dungaree Beach). After the swim, it’s on to the bike course, a combination of hilly and flat terrain within the Subic Freeport Zone. Triathletes get a bit of a respite on the run, through the partly shaded and flat loops from Acea Beach to All Hands Beach and back to the finish line.

Registration is open for the following races in the 2016 Tri United series: Tri United 2 July 3, 2016

Subic Bay, Olongapo

Tri United 3 Oct 23, 2016

Subic Bay, Olongapo

Tri United 4 Nov 27, 2016 Fontana, Clark,

Pampanga For more details, visit bikekingphilippines. com/events_tu1-2016_event-details.html and activehealth.ph/events_triunited1_racedetails.html.

CENTURY TUNA IRONMAN 70.3 SUBIC BAY PHILIPPINES

MARCH 6, 2016 | SUBIC BAY

PHOTO COURTESY OF IRONMAN703SUBICBAY.COM.

The Century Tuna Ironman 70.3 Subic Bay, Philippines marks its second year on March 6 with last year’s male pro champion Tim Reed of Australia returning to defend his title. Up for grabs in this race are 40 slots to the Ironman 70.3 World Championship to be held in Sunshine Coast, Australia.

Ironman World Championship women’s pro 5th placer Caroline “Xena” Steffen of Switzerland, and three-time Ironman World Champion men’s pro Craig “Crowie” Alexander also make a comeback to Subic Bay, hoping to vindicate themselves after being sidelined in the inaugural race last year due to health issues.

The race starts with pro and Filipino elite triathletes plunging into the 1.9-km swim leg in Acea Beach at 6:27 a.m., to be followed three minutes later by the Age Groupers. The counter–clockwise swim course is divided into segments of

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800 meters, 100 meters, and 1,000 meters heading to the swim exit of the same beach.

The 90-km bike course takes them to Argonaut and Rizal Highways, then out onto the SCTex (Subic–Tarlac Expressway). The turnaround point is at Floridablanca interchange, then back into Subic Bay and the SBECC (Subic Bay Exhibition and Convention Center), where T2 will be located. The bike cut-off will be five hours and 30 minutes from the last rolling start release.

The 21-km run course from SBECC will see triathletes tackling a relatively shade-less route towards Binictian Drive, Argonaut Highway, the Subic Bay International Airport and then to the turnaround at Acea Beach.

The race cutoff is eight hours and 30 minutes.

Awarding and the Ironman 70.3 World Championship slot roll down takes place from 3:30 p.m. to 5 p.m. in SBECC. For more information, visit ironman703subicbay.com.

7-ELEVEN TRAIL 2016

FEBRUARY 21, 2016 | TIMBERLAND HEIGHTS, SAN MATEO, RIZAL PHOTO COURTESY OF TRAIL711.COM.

Mountain biking mavens, are you up for the challenge of a 35-km race on a technical course? 7-Eleven serves up some tough love with the 7-Eleven Trail 2016 race. This year is expected to be just as epic and demanding.

The competition, which has a five-hour cutoff, will take cyclists through a mostly

more than a hundred failed the attempt.

Participants of the three-category race (Male Open, Male Age Group, Female Open) will be released in waves every five minutes beginning 6:15 a.m.

The race course starts and ends near the Timberland Gate, extending to Pintong Bocaue.

For more information, visit trail711.com.

single-track trail route consisting of a 920-meter ascent to the mountains of San Mateo, Rizal. Race organizers are adding obstacles like drops and rough sections that require a high level of technical skill.

This race isn’t for the faint of heart. In the same race a year ago, it took a cyclist an average of 3.5 hours to finish. More than 1,000 mountain bikers crossed the finish line, while

2016 EVENT LISTINGS FEBRUARY

MARCH

APRIL

20

6

9

Century Tuna Ironman 70.3 Subic Bay Philippines

Marathon

Yakult 10 Miler 2016

21

Watsons Color Manila Challenge

Open Water Challenge Leg 1

20-21 Subic International

The Bull Runner-Smart

Dream Marathon

7-Eleven Trail 2016

Philippine National

Games Triathlon Finals

28

SM2SM Run 6 Tri United 1 SMDC Run

Clark International Marathon

13

Athleta Ako Women’s Aquathlon Race Run United 1

19

Tri Ilocos Norte 4 Triathlon

19-20 Cordillera Mountain

Marathon

20

National Age Group Triathlon- Leg 2

26

Cebu50 Trail Ultra

Salomon X-Trail

Run Pilipinas

Mayon 360 Albay Ultramarathon

10

Freedom Run

16-17 ITU Subic Bay

International Triathlon

17

Nat Geo Earth Day Run

23

30

Sky-athon 2016 Boracay Beach Run The North Face (TNF) 100

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

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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WHERE TO GET YOUR FREE COPY OF AVAILABLE IN ALL

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COMET CYCLE 88 Tolentino Street, San Francisco del Monte, Quezon City

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GRAN TRAIL CYCLES • El Molito Commercial Complex, Madrigal corner Commerce Aves., Alabang, Muntinlupa City • Unit 3, Phoenix Gas Station, Daang Hari cor. Molino Road, Bacoor, Cavite • 822Paseo Tesor Bldg., A. Arnaiz Avenue, Makati City HITCHPRO PHILIPPINES 3675 Bautista St., Brgy. Palanan, Makati City IRON BIKE No. 484 Gregorio Araneta Ave., Dona Imelda, Quezon City

JAMES BIKESHOP #1 President’s Ave., cor. Jackielou Ville, BF Homes Parañaque

TREK BICYCLE Two Parkade, 30th St., Bonifacio Global City, Taguig

JBL BIKE SHOP 11C Corner Lanzones St., McArthur Hi-way, Potrero, Malabon LGC BIKE EXPRESS INC. ALO Bldg. Faigal Street Guimba, Nueva Ecija

TYK ENTERPRISES 57 Ramon Magsaysay Avenue, Davao City

JOHN WILKIE 621 J.P. Rizal St., Concepcion Uno, Marikina City

VELOCIPEDE BIKE SHOP Bldg. B. Royal Place, Don Antonio, Quezon City

LIFECYCLE BIKE SHOP • Home Depot Chino Roces Ave., Makati City • Unit GS-101, Greenhills, San Juan

VELO CITY BIKE SHOP 2195 Leveriza St., Pasay City

NEW PAULINA’S CYCLE CENTER • Cartimar Commercial Villa II, Pasay City • Paulina 2 Blue Bay Walk Cluster B 118-119 Blue Bay Walk Metropolitan Pasay City NEWTON MULTI-SALES 689 Del Monte Avenue, Quezon City PLANET CYCLE SHOPPE Plazuela de Iloilo, Benigno Aquino Ave., Mandurriao, Iloilo City PRIMO CYCLES Rizal Drive corner., Burgos Circle, Taguig ROOSEVELT BICYCLE CENTER 223 Roosevelt Avenue, Quezon City ROSS BIKE SHOP 2195 Leveriza Street, Cartimar, Pasay City STORCK STORE MANILA Unit 31, The Portal, Greenfield District, United Street, Mandaluyong City T&R BIKE SHOP Door 10-CCV-11, Cartimar Shopping Center, Pasay City

UNISON INDUSTRIAL TRADING 172-D D. Tuazon St., Quezon City

WEIRD CYCLES 2nd Floor, Rufino Building, C.M. Recto Avenue corner Pres. Katigbak Street, Lipa City, Batangas YKKBIKES 68-74 Legaspi Street corner Plaridel Extension, Cebu City

SPORTS SHOPS ADIDAS OUTLET Level 1, Solenad 2, Great Business Inc, Sta. Rosa, Laguna DYNAMIC SPORT CORPORATION 5/F K-Plaza Bldg. 18 Kamuning Road Quezon City GARMIN CENTER 3/F Millenium Place, Meralco Ave., cor. Julia Vargas Ave., Ortigas Center, Pasig City GARMIN CONCEPT STORE 3/F Glorietta 5, Ayala Center, Makati City JDRT MULTISPORTS Unit I-9 Solid Gold Commercial Bldg., 4140 Emilio Aguinaldo Highway, Imus City JOVEN ENTERPRISES 78, Amang Rodriguez Ave., Santolan, Marikina City

L TIMESTUDIO • L2, Robinsons Place, Ermita • Festival Mall • Robinsons Galleria • Greenbelt 1 • The Shop, Greenhills • Market! Market! • SM Marikina • SM Megamall • SM Southmall • SM MOA • Solenad 2, Nuvali • SM Baguio • SM Clark MOVE • Level 4, SM Aura, Taguig • Level 4 SM Megamall

Marikina • Ground Level, SM Baliuag • Lower Ground, SM Manila • Level 2, Robinson’s Metro East • Lower Ground Level, SM Iloilo • Lower Level, SM Cebu-Main • Lower Ground Level, SM Bacoor • Level 2, SM Taytay • Level 2, SM Masinag • Ground Level Trinoma • Level 1 Greenhills • Level 2 Midtown Wing Robinsons Ermita • Level 2 Bldg. A SM Megamall • Level 3 Robinsons Galleria • Level 3 SM Centerpoint • Level 4 SM Aura Taguig

QUORUM GROUP Lot 1 & 2-A Good Harvest Complex, C.Raymundo Ave., Brgy. Caniogan, Pasig City

WET SHOP Unit 107, G-Strip, Greenhills Shopping Center, San Juan

RUNNR • Level 1 Bonifacio High Street • Level 2 Ayala Cebu • Level 2 Alabang Town Center • Level 2 Trinoma

FITNESS CENTERS

SAUCONY 2/F Glorietta 3, Ayala Center, Makati City

MANILA POLO CLUB Mckinley Road, Forbes Park, Makati City

THE BRICK MULTISPORT STORE Unit 1 Woodridge Apartments, Upper McKinley Road, McKinley Hill, Taguig City

PEAK FORM MANILA Unit 807 8th Floor, Infinity Bldg., 26th St., BGC, Taguig

THE VILLAGE SPORTS CLUB El Grande corner Tropical Avenue BF Homes, Paranaque TIMEGEAR • Level 2, Trinoma, Quezon City • Ayala Center, Cebu TOBY’S ARENA • Level 1 Shangri-La Plaza • Level 1 SM Mall of Asia • Level 2 Abreeza Davao • Level 3 Glorietta 2 • Level 3 SM The Block

CELEBRITY SPORTS CLUB G/F Executive Office Capitol Hills Drive, Quezon City

SUMMIT WELLNESS CENTER 4/F West Tower, Philippine Stock Exchange Center, Pasig City TRI TEMPLE 2135 Chino Roces Ave., Legazpi Village, Makati City

RESTAURANT PATRICIO’S CEVICHERIA 28 Bayani Road, Fort Bonifacio, Taguig

TOBY’S SPORTS Level 3 Glorietta 4 • Level 1, SM Southmall CDO • Ground Level, Limketkai • Lower Ground, SM Fairview • Lower Ground, SM San Lazaro • Level 2, SM Baguio • Ground Level, SM Pampanga • Level 2, SM Marilao • Level 3, SM

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