Sunday, June 20, 2010

Noah Gray

I am as excited as my wife is (minus the birthing pain!) for our new baby. She's almost about to give birth, the last 2 minutes of a basketball game or the last mile to a marathon so to speak. In a week or two, There would be four of us now in the family and felt truly blessed when the doctor told us that were expecting a boy! Now thats more than enough for me to say that with already a pair, it might just be already it for us. (My wife thinks otherwise!).

The coming months would be a test for me how I could cope up with the schedule of being a new dad to baby Noah (think of all the sleepless nights again) and keeping up with a marathon schedule in another hand. I guess that's were I'm good at..Time Management. I'm sure it doesn't pose any problem for me.

If there was one thing I am truly grateful about, it is my family. They are my source of strength and my No. 1 fans. I just added another one and they, their no. 1 fan too. Looking up today, the sky is gray and its raining, a sign that life's blessing is ahead of us, one way or another.

Happy Father's Day Everyone!

Monday, June 14, 2010

The Milo Marathon Season Begins!

A great Ad and advocacy through running. The 34th Milo Marathon season begins! The Milo Marathon 42K qualifying on July 4 in Manila. Cebu leg 21k would be on September 5! I always rememeber Milo Marathon for two things. One is I got to run my first 21K on last year's Cebu leg and second, their mantra "Kaya Mo Yan!" has always carried me through when in doubt.

So all the runners out there, prepare and run the Milo Marathon!

Friday, June 11, 2010

Voltaren Gel: A runners best friend.

Voltaren Gel is a promising rub-on anti-inflammatory medication. Think of Voltaren® Gel as ibuprofen in a gel. I was skeptical at first to use this having been use to drinking anti-inflammatory medicines like Arcoxia for a bum knee or a muscle strain or icing it for days if I get to be stingy. I am not really a big fan of NSAID on tablets as its just like carpet bombing your body. You got to be careful on this and I find it a little bit on the scarier side when overdoing it. Rest for me is still the best, but I guess you've got some other friends to help you speed up recovery which I'm sharing with you.

Lately I saw the gel in a local drugstore and decided to try it on a nagging left calf which probably is a muscle strain I got from too much hill training (I have little choice on this as I live in the hills literally), short warm-ups and a shift to pose method when running on them. Its been a month of icing and resting yet every time I push a little bit harder (frequently) it completely comes back. Its not that I could not run on it (pain goes away the longer the runs are), it just not safe to push forward with an injury how little it may be.

So back with the gel, Its basically a rub on, like an ointment, which you get to put on the area where the strain is. The verdict: IT WORKS! Weeks of icing never really got the pain out but with this gel, it just took a day to put it away! A

To all runners, Try it! Its a much safer and faster way towards running again!

PS.Manufactured by Novartis, I bought mine at Rose Pharmacy.

Monday, June 7, 2010


Our Sofia just turned five two weeks. She always wanted a party for her special day. The years of simple and quiet celebrations had finally taken toll on our little princess who got use to attending parties of other kids except her own. We gave in this time knowing that next year would be a party for her little brother Noah. After months on searching for a place that fitted our budget, from the expensive hotel ballrooms to a modest house party, we went in between and something which she actually like. Anyway, its her big day so it was better off for her to decide.

The venue was SM Storyland. Its the same place where her summer art camp was held. The good thing about the place is that it has free rides for kids after the party. The party was great, enjoyable as expected and fun overload. The kids were really having fun and no more seen than in the eyes of our daughter. The years have come by quickly as the day ends everyday. Our Pia has grown to be ever been beautiful, and so playful that sometimes we couldn't keep up with the pace. She learns to read simple books on her own already (Thanks to Kumon!) and speaks english with ease. She has also becoming to be a dutiful girl, misbehaving at times but mostly does what we expect her to do. We look forward to the years ahead of us as a family with another brother coming in a month.

Later on at night at our place, we thrashed the gift wrappings and marveled in her new things. Before she slept that night she blurted out "Daddy, this is the best day ever!".

SM Storyland!

With friends Margaret, Hans and Jewel

Balloon twisting! They ended up making balloon swords!

Games! Games! Games!

Puppet Show!

Ronald Mcdoanld Jr!

Pia with Eli the Elephant

Daddy helping Pia blow the candles on her cake!

Old Things, Present Day

There are the things of the past. Broken, dismantled, unusable, they are now but a fragment of the grandeur that was before. Today they stand as perfect ornaments, revered for what they used to be and the history that comes with them. They are the priceless jewels of the past entombed with emotions and a sense of wonder that minuscule as they are today, they were once man's best friend.

Photo: @ Paolito's Seafood House, Capitol Site, Cebu
May 20, 2010

Sunday, June 6, 2010

Pia's Summer Art Experience

Enrolled my kid with summer art school in SM Storyland hosted by UP art teachers. Pia was actually having fun and was always excited to go the art class twice a week. Briefly as it might have been (5 weeks) it was all worth the time. They graduated with all the flying colors that can be made!

My Pia waiting for her teacher to give her the days art lesson.

Her friend Er-Er waiting for her to finish the two hour session.

All the beautiful mess!

Sofia with her graduation art exhibit @ SM Cebu

Future model with matching glasses and hat!

Mommy and Pia at the exhibit. So proud of her!

Saturday, June 5, 2010

Running 101: The 8 Basic Types of Runs

Copied from Baldrunner's Blog ( which was copied from, these are the type runs that any novice and advance runners can do to improve their performance.

If you want to run your best, you’ve got to do a variety of workouts. Here’s how.

There are eight basic types of runs that are practiced by runners of all levels everywhere. These formats evolved through a global trial-and-error process over many decades. They survived because they work. If you want to get the most out of the time you devote to training, you will need to learn and practice them too. You can add all kinds of wrinkles to these formats (for example by combining two of them within a single session), but even in their most basic form these workouts will take you far.

Recovery Run

A recovery run is a relatively short run performed at a steady, slow pace. Recovery runs serve to add a little mileage to a runner’s training without taking away from performance in the harder, more important workouts that precede and follow them. Recovery runs are best done as the next run after a hard workout such as an interval run. Do your recovery runs as slowly as necessary to feel relatively comfortable despite lingering fatigue from your previous run.

Example: 4 miles easy

Base Run

A base run is a relatively short to moderate-length run undertaken at a runner’s natural pace. While individual base runs are not meant to be challenging, they are meant to be done frequently, and in the aggregate they stimulate big improvements in aerobic capacity, endurance, and running economy.

Example: 6 miles at natural pace

Long Run

Generally, a long run is simply a base run that lasts long enough to leave a runner moderately to severely fatigued. The function of a long run is to increase raw endurance. The distance or duration required to achieve this effect depends, of course, on your current level of endurance. As a general rule, your longest run should be long enough to give you confidence that raw endurance will not limit you in races.

Example: 15 miles at natural pace

Progression Run

A progression run is a run that begins at a runner’s natural pace and ends with a faster segment at anywhere from marathon to 10K pace. These runs are generally intended to be moderately challenging—harder than base runs but easier than most threshold and interval runs.

Example: 5 miles at natural pace + 1 mile at half-marathon pace

Fartlek Run

A fartlek run is a base run sprinkled with short, fast intervals. You can think of a fartlek run as a gentle interval session. It’s a good way to begin the process of developing efficiency and fatigue resistance at faster speeds in the early phases of the training cycle, or to get a moderate dose of fast running later in the training cycle in addition to the larger doses provided by tempo/threshold and interval workouts.

Example: 6 miles at natural pace with 6 x 30 seconds at 5K race pace scattered throughout

Hill Repetitions

Hill repetitions are repeated short segments of hard uphill running. They increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength. The ideal hill on which to run hill repetitions features a steady, moderate gradient (4-6 percent). Hill repetitions are typically done at the end of the base-building period as a relatively safe way to introduce harder high-intensity training into the program.

Example: 2 miles of easy jogging (warm-up) + 10 x 1 minute uphill at roughly 1500m race effort with 2.5-minute jogging recoveries + 2 miles easy jogging (cool-down)

Tempo Run

A tempo run is a workout that features one or two sustained efforts somewhere in the range of lactate threshold intensity, which is the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners. Tempo/threshold runs serve to increase the speed you can sustain for a prolonged period of time and to increase the time you can sustain a relatively fast pace.

Example: 1 mile of easy jogging (warm-up) + 4 miles at lactate threshold pace + 1 mile of easy jogging (cool-down)

There is a special type of tempo run that is known as a marathon-pace run. A prolonged run at marathon pace is a good workout to perform at a very challenging level in the final weeks of preparation for a marathon, after you’ve established adequate raw endurance with long runs and longer progression runs featuring smaller amounts of marathon-pace running.

Example: 2 miles at natural pace + 13.1 miles at marathon pace


Interval workouts consist of repeated shorter segments of fast running separated by slow jogging “recoveries”. This format enables a runner to pack more fast running into a single workout than he or she could with a single prolonged fast effort to exhaustion.

Interval workouts are typically subcategorized as short intervals and long intervals. Long intervals are 600-1200m segments run in the range of 5K race pace with easy jogging recoveries between them. They’re an excellent means of progressively developing efficiency and fatigue resistance at fast running speeds.

Example: 1 mile of easy jogging (warm-up) + 5 x 1 km at 5K race pace with 400m jogging recoveries + 1 mile of easy jogging (cool-down)

Short intervals are 100-400m segments run at roughly 1,500m race pace or faster. They boost speed, running economy, fatigue resistance at fast speeds and pain tolerance. Distance runners typically use shorter, faster intervals earlier in the training cycle to increase their pure speed and then move to slightly longer, slower (but still very fast) speed intervals to add fatigue resistance to their speed.

Example: 1 mile of easy jogging (warm-up) + 10 x 300m at 800m race pace with 400m jogging recoveries + 1 mile of easy jogging (cool-down)

Shoot and Run

Rumblings of a Cebuano on a pair of running shoes and a Nikon on one hand.

About Me

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Photography is my hobby, a long distance runner and an avid blogger, I consider traveling a dream and my family as my number one inspiration.