RunningAtom

It was yesterday, October 25, 2009 here in Manila. My first run for Adidas. I've been feeling lazy in blogging this event for no reason, I just really feel lazy, lol! But after googling the King of the Road, I came across several websites and blogs about this same event, Adidas King of the Road in Kuala Lumpur, Malaysia which was held last August 3, 2009. This is a very tragic incident that made me wonder about a runner, and race organizer's responsibilities before, during, and after running. You can read the full story of this incident by visiting Justice For Gary family website. A video when Gary first collapsed on the finish line was also posted in youtube.

This news also made me remember my experience on the first day of Adidas expo in Megamall last October 17, 2009. The first day of the expo was really a disaster for a lot of runners, for my colleague, and for me. I was on the line to claim our group's race packet from 3:00 PM up to 6:30 PM. I was able to claim two out of three (2 of 3) race singlets/packets that I have registered. It was really amazing how could the other race packet be left out since these were all registered at the same time, same date, and same registration outlet (Adidas Trinoma). After the expo though, I just went on without complaining about how well or how "not" well the expo was organized. Come race day, I could say that the race was a big success. No injuries, death, or tragic incidents after the event. There are enough hydration booths along the 10k route. A cup of three to four slices of banana was also given at the 4km mark for potassium supply.

The only thing that I noticed is the lack of self-discipline of one of their volunteers who was giving out the turn-over ribbons. This volunteer yelled and swore ("hoy P*****ina mo, wag kang mang-hatak, adik ka ba?!") to one of the runners who was taking the ribbon, which, as we know running his lungs out to reach his goal. I was not able to look back to see the face of the volunteer. I kept my running pace then after a while I realized that the volunteer should not have yelled and swore like that to the runner. Instead, he should just give out the ribbons politely. One more thing, the runner doesn't have to wait for him, he must have the ribbons ready on his hands or fingers to be given to the thousands of runners who will be pulling it on their turns.

Anyway, for the better part as I have mentioned a while ago, the race is still a success all-in-all. And for my personal record, this race is my 2nd personal best run. My first personal best run was way back in Baguio for the Rotary Club's Invitational Run.

(I ran for 10k route, posing for 21k map)

Event: Adidas King of the Road 2009
Date: October 25, 2009
Place: Fort Bonifacio, Global City, Taguig
Unofficial Time: 00:53:32
Official Time: 00:56:37
Official Rank: 235th

According to my official result, I placed at 235th with finish time of 56:37, my personal timing though from the gun start until I reached the finish line was 53:35. That's an additional 3:02 minutes padded time due to the slow pace of the timers on the finish line getting the bar codes from our bib. :D

For the list of Official results, click here.

If I sum up the total years since I started hitting the gym, it already took me 2 years and 6 months as of this writing. And comparing my body structure from before and now, there's only slight difference. I was able to build up only a few cuts, and the muscles couldn't show that I have been a gym member for this long already if I don't flex hard in front of a mirror (lol!).

My abs-workout program for these past two years has always been the greatest challenge of my workout. Whenever it's time for abs crunching, sit-ups, and toe-raise, I mostly get the lazy feeling of doing the program, hence, my abs has not developed yet that much too. Unless I try hard to flex every strand of my ab-muscles, hahaha!

The abdomen workouts outlined by Chris Fanning below are very different from my program though. It engages not just your abs, but also your torso. I am planning to incorporate some of the workouts in this program on my next ab-routine by third week of October.

Sideshow

Stand with feet wider than hip-width apart. Bend forward and place hands on floor near feet. With hands planted, bend left knee as you slide right leg across body (as shown). Return to start; repeat on opposite side for one rep. Do 15 reps.

* Works abs, shoulders, butt, legs



Dolphin pull

Start in plank position supported on forearms with hands clasped and heels raised. Bend left knee and pull left leg into chest as you lift hips toward ceiling (as shown). Return to start; repeat on right side for one rep. Do 10 reps.

* Works abs, shoulders, arms, back, butt




Bridge plus

Lie faceup with knees bent, feet flat. Squeeze butt to lift hips off floor as high as you can. Lower hips to floor, then lift them off floor, bringing knees toward chest (as shown). Return to start; repeat. Do 15 reps.

* Works abs, back, butt




Krav maga kick

Sit with knees pulled into chest, hands on shins, feet flexed and slightly off floor. Roll onto right hip, bracing yourself with both hands, as you extend legs to left (as shown). Return to start; repeat on left side for one rep. Do 15 reps.

* Works abs, arms, butt, legs




Bow Wow

Kneel with hands behind head, elbows out. Keeping hips stable, contract abs as you curl upper body toward navel without pulling on neck (as shown). Return to start; repeat. Do 15 reps.

* Works abs, back, hips




Chair Roll up

Lie faceup with heels resting on the edge of a sturdy chair, legs straight, holding the ends of a rolled towel taut, arms overhead. Sit up, reaching arms toward toes, then twist to right and to left, keeping towel taut (as shown). Return to start; repeat. Do 15 reps.

* Works abs, arms, back



Waist Whittler

Lie on right side, legs stacked with right knee bent, left leg straight, head on floor and elbows bent in front with left hand cupped over right fist. Keeping arms stiff, push off right arm as you lift torso, left elbow and left leg as high as you can (as shown). Return to start. Do 15 reps. Switch sides; repeat.

* Works abs, arms, hips, legs


Oblique X

Lie faceup with arms and legs outstretched, forming an X. Lift upper back off floor, cross left leg over right and lift legs straight up as you reach arms, palms together, past left knee (as shown). Return to start; repeat on opposite side for one rep. Do 15 reps.

* Works abs



Tense/Relax

Lie faceup with arms extended overhead, palms up. Contract abs and draw knees toward chest as you lift upper back off floor and grab soles of feet with both hands (as shown). Hold for 10 seconds. Return to start; repeat. Do 15 reps.

* Works abs



Chair Lift

Lie faceup with heels resting on the edge of a sturdy chair, legs straight. Squeeze butt and lift hips off floor as high as you can, bringing arms straight up over chest, palms in (as shown). Return to start; repeat. Do 15 reps.

* Works abs, butt, hamstrings




Swan Dive

Stand with feet hip-width apart, knees soft. Bring left knee toward chest, hands around shin. Reach arms forward, palms together, as you extend left leg behind you without arching back (as shown). Return to start. Do 15 reps. Switch sides; repeat.

* Works abs, arms, back, butt, legs



Side Slimmer

Kneel with right leg extended to side, toes forward and hands behind head, elbows out. Keeping lower body and neck stable, bend torso to right (as shown). Return to start. Do 15 reps. Switch sides; repeat.

* Works abs