Saturday, March 15, 2025

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Breaking News

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    Jul 22, 20122 Comments

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  • A Peek at the 2013 Salomon XTrail Route
    Feb 25, 20136 Comments

    For the 3rd consecutive year, Salomon Philippines is once again bringing us to another heart-pumping road with crossover to wild trails. On March 23,...

  • Salomon XTrail Pilipinas Test Run
    Mar 19, 20128 Comments

    The fun and challenge of trail running tests not just a runner's speed, but also his agility, balance, and physical and mental strength all throughout...

  • Year-End Race
    Jan 19, 2013No Comment

    Yes, you read it right! I know 2013 has already stepped ahead and I should have done a kick-start run by now, but you see, I haven’t found yet the sel...

  • Merrell Trail Adventure at It's Finest
    Jun 04, 20126 Comments

    The Adventure Run 2 Years Back Two years ago, I got my taste of getting lost, talking to Carabao (water Buffalo) Marshals, finding our own way, and a...

  • Run for Pasig River - Ride 'n Roll
    Oct 11, 2012No Comment

    After successive years of ABS-CBN's Run for Pasig River, this year's event dubbed as "The Quezon City Experience" paved for another successful fund-ra...

  • Stradcom's Running Clinic
    Jul 02, 20122 Comments

    Stradcom Corporation, the IT Company owned by Mr. Ceazar T. Quiambao and my employer for more than 9 years already, has always been a provident suppor...

  • Our Epic Support and Sponsors
    Jun 13, 2012No Comment

    The 2012 Epic Relay was one of my unexpected biggest dream race come true. During it's debut event two years back, I was only a spectator behind Coach...

  • Video Event Recap: Six30 Running Group at the 2012 Epic Relay 250
    Nov 06, 20123 Comments

    Video event coverage of Six:30 Running Group's 2012 Epic Relay in 2 vans, 10 Teammates, 5 support crews, 250 kilometers. An adventure that...

  • 21K UrbanAthlete
    Nov 10, 20124 Comments

    For the 6th consecutive year, Men's Health Philippines has successfully staged its signature, much challenging Urban obstacled-adventure race, and mak...

  • I Ran With A Monster
    Feb 24, 20124 Comments

    Barely one month ago (January 28-29 2012), I had an incredible chance to personally witness the battle between the less than 100 courageous Ultramarat...

  • Treading Forward
    Jan 26, 20133 Comments

    The previous year of racing and running brought a lot of fun, opportunities, new experiences, both bad and good news, and some... running heartbreaks....

  • PhilHealth-DOH Nationwide Run, Manila Leg
    Feb 22, 2013No Comment

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  • Immuvit Fearless Challenge
    Aug 28, 20127 Comments

    What I knew about this race, is that there will be five (5) obstacle courses along the route which made it challenging and exciting for the anticipati...

  • A Short Rave Run at Mt. Pinatubo
    Oct 25, 20121 Comment

    The first time I step afoot at Mt. Pinatubo was during a fund-raising trek from Capas, Tarlac towards the crater. Together with my runner-companions A...

  • Six:30 at Chris Sports' Epic Relay
    Jun 03, 2012No Comment

    On June 9-10, the Six:30 Running Group will tread the asphalt roads of Subic to the steep uphills and rolling terrains of Bataan for the 2012 series...

  • A Partial Discovery of Tanay Trails
    May 10, 20125 Comments

    Now these trails in San Andres, isn't just another common, flat trail tracks. With lots of vegetation (hectares of it actually and even owned by these...

  • Salomon RoadxTrail: First Mountain Run at Tagaytay Highlands
    Apr 05, 20124 Comments

    It's the first time that I got myself into three trail races in a row, and it was my second mountain run / climb for this year - the Salomon XTrail ...

  • Immuvit MetaTrail Challenge
    Oct 19, 20122 Comments

    Just a week after the body-numbing, head-spinning Metafit workout of the 2nd leg, the hard-surrendering participants were put into yet another challen...

  • Schools Run for School Rooms
    Jul 11, 20122 Comments

    About three (3) years ago in November 2009, Stradcom Corp. supported the very first McHappy Day fun run with the aim to raise funds for McDonald's two...

  • Run and Raise Scholars and some Running Tips
    Apr 19, 2012No Comment

    Derek was absent but Runners abound at the blooming venue at Aseana City for the Foundation of the Society of Fellows in Supply Management, Inc. (SOF...

  • A Hearty Pre-Valentine Race For The Orphans
    Feb 15, 20127 Comments

    Race for the Orphans - the first flagship event of Rundezvous Incorporated was held inside the Camp Aguinaldo grounds last February 12. It was a fun ...

  • Epic Moments at The Epic Relay 250
    Jun 15, 20121 Comment

    Teamwork has never been previously realized to be possible on any individual sports such as the Track and Field discipline where running is categorize...

  • SkyRunning in Mt. Ugo
    Feb 04, 2013No Comment

    A few days after my first 50K feat at the PAU-T2N, I realized that my body wasn't really built for such long distance races. The self-torture of going...

  • 3rd Trek the TEC
    Jun 26, 20122 Comments

    The first and real vertical run in the Country has once again challenged the stair-runners after only 7 months from their previously successful event ...

  • A Trek to Mt. Pinatubo Crater
    Sep 01, 20122 Comments

    Elevation: 1,485m (1,745m before the 1991 eruption) Ascent/Descent Dates: 04 June, 2011 Entry/Exit Point: Brgy. Sta. Juliana, Capas, Tarlac Climb Purp...

  • Run for Light - Inspired by a Blind Runner
    Jul 26, 2012No Comment

    Saturday morning, it was raining since a few days ago and this bed-weather almost made me hibernate at my Saturday race schedule. I alarmed one and h...

  • Fun Hike at Mt. Maculot
    Aug 08, 20123 Comments

    Elevation: 947m Ascent/Descent Dates: 02-03 April, 2011 Entry/Exit Point: Brgy. Poblacion 7, Cuenca, Batangas Other Names: Mt. Macolod, Mt. Makulot S...

  • Immuvit MetaFit Challenge
    Oct 01, 20127 Comments

    2x6x20 If you are a gym rat, you'll have an idea what this means. It is 2 sets by 6 types by 20 repetitions, or doing 2 simultaneous sets of 6 types ...

  • Independence Day Beach Run
    Jul 08, 2012No Comment

    The following post is one of my backlogs, lying idle for more than a year already on my drafts. As I think I wouldn't be able to complete the post any...

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Milo Apex Season 7: Week 1 at a Glance


For the past few months, I have been slacking-off from blogging in general, and from joining races. Thankfully though, I haven't been a couch-potato during these times. I just feel that I need to allot and give more attention to training and stop doing races without training, or making the race itself as my training -- which all gives me frustrating results (like what happened in my recent races like the Merrell Adventure Run 4, World Vision Run 2013, 37th Milo Eliminations, and Safeguard-2XU Leg2).

I know I'm getting old, but I don't even want this age to be my excuse for not doing better on things that I know I can still be great about in my own way. So to turn the table around, I decided to get involve in Professional training (not just solely relying on one's experience and planting those experiences to other people) without the long-term contract and that which can motivate me to stay on track.

The first thing that came to my mind was a Running Clinic which I can attend to regularly, or get a Running Coach to personally train me.

Practically, it was still the Milo APEX Running School that is more suited to what I am looking for. The training is scientific, with knowledgeable and certified Coaches and Personal therapists, only costs a fraction than getting a personal trainer, lasts only about 3-months than enrolling on a gym, a closer location from the apartment, and workouts are varying with focus not just about running in general, but as well as on injury prevention, full body strength and conditioning, and also on recovery needs.

The training started last September 9 and is ongoing three times a week. With the knowledge and training that I'm getting, I felt the need to share our workouts and give people a glimpse of what we are doing. Although just reading our workout itineraries will not be enough (because at most, I cannot provide photos of each of our sessions, no illustrations of each workout may also be provided), this will at least serve as my reference guide in the future or as a reference for those doing at-home workouts.

So, here's a glance of the full first week for Season 7:

1st Day (Session #1):

The first day began with a fitness test workout (I wasn't able to take note of the warm-up and cooldown sessions) to check our current fitness level. I figured, this will be used as reference at the end of the season to see if we have improved.

Warmup Run:
2-km run from apartment to Quezon Memorial Circle

Fitness Test Workout:
Each workout will have to be done 1-minute each in one (1) complete circuit set.
  1. Crunches
  2. Push-ups
  3. Squats
  4. Mountain climber with push-ups
  5. Single-leg kicking lunges with resistance band (30-sec each leg)
  6. Triceps dip
  7. Back-extensions
  8. Alternating toe touches
  9. Pelvic tilt
  10. Plank
Finale:
  • 2-km race pace going home
  • Static stretching cooldown (20-counts per stretch)

2nd Day (Session #2):

Warmup Run:
2-km run from apartment to Quezon Memorial Circle

Warm-up Exercises:
  1. Alternating toe touches
  2. Round-the-clock lunges
  3. Skip and kick
  4. Shoulder rotation
  5. Head rotations
Main Workout:
Like the first day, these workouts were done in 1-minute each for two (2) complete circuit set.
  1. Theraband lateral lunge
  2. TRX Suspension transverse lunges
  3. Two-arms rope wave
  4. Two-arms alternating rope wave
  5. Medicine ball Russian twists/obliques
  6. Forward in-out ladders
  7. Sideward in-out ladders
  8. Theraband deadlift-to-overhead-and-upper-back pull
  9. Side lunges
  10. Stability ball rollouts
  11. Ladder high-knees
Run workout:
  • 20-minutes relax pace run
Finale:
  • 2-km race pace going home
  • Static stretching cooldown (20-counts per stretch)

3rd Day (Session #3):
  • Weekend LSD run
The usual weekend session (every Saturday) would be a long easy mileage run, and for this session, it was an LSD around UP Diliman area. I did not attend the LSD as I was with the PhilSky (Philippine SkyRunning Association) group for our Mt. Maculot Training Run -- which is a requirement for applicants like me. ;)

1 comment:

  1. Pre, may tanong pala ako, pano ka na aprove sa google adsense

    ReplyDelete

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