ROCK N RUN 2 - RACE RESULTS

November 8, 2009 Sunday 6:00AM
The Terraces, Ayala Center Cebu
Cebu City, Phils.

12K MEN
(1) Simon Losiaboi/Kenya
(2) Mendel Lopez
(3) Revodem Aranas

(4) Riel Enriquez; (5) Eugene Delposo; (6) Charlie Berberio; (7) Jonathan Lauron; (8) Ray Flores; (9) Zafico; (10) Ruth Banzon

12K WOMEN
(1) Mary Grace delos Santos
(2) Madelyn Carter
(3) Mary Joy Tabal

(4) Asuncion Geraldizo; (5) Emily Rosas; (6) Gene Rose Baylon; (7) Milagros Pablo; (8) Florence Mata; (9) Lirio Omolon; (10) Ma. Glen Fontana

5K MEN
(1) Elmer Bartolo
(2) Joel Delposo
(3) Reprinel Banzon

(4) Caminade; (5) Carolino; (6) Montebon; (7) Alvin Busa; (8) H. Padilla; (9) Simon Timmins; (10) A. Suarez

5K WOMEN
(1) Leszl Gitaruelas
(2) Bea Katrina Maximo
(3) J. Sabid

(4) C. Dagcuta; (5) A. Cabajao; (6) R. Linitong; (7) S. Osmena; (8) E. Tolegida; (9) Shaneen Sia; (10) Vivien Biagan

3K MEN
(1) Ian Bernido
(2) Robert Daano
(3) Edzel Ardiente

(4) Batiancila; (5) Juarez; (6) Lapinid; (7) D. Cardenas; (8) P. Beronia; (9) Carsido; (10) Candelario

3K WOMEN
(1) J. Andrin
(2) Lorna Clarita
(3) M. Alin\

(4) C. Alianec; (5) Beronia; (6) No. 4458; (7) G. Cabo; (8) F. Cabo; (9) I. Chong; (10) E. Hustler

ROADBIKE PHILS-711 2ND LEG

Who: Cyclists
What: ROADBIKE PHILS-711 2ND LEG - JOHNSON ANG MEMORIAL RACE
When: November 8, 2009 Sunday 7:30AM
Where: Quirino Ave to T.M. Kalaw, Manila, Phils.
Assembly: Rajah Sulaiman

Categories:
Elite Open, Fil-Chi, Age Groups Under 25, 26-35, 36-45, 46-55

MAD RUN 2

Who: Runners
What: MAD RUN 2
When: November 22, 2009 Sunday 5:45AM
Where: UP, Lahug, Cebu City

Catergories: 3/6/12K Men & Women
Prizes: 12K: 1st - P5,000.00; 2nd - P3,000.00; 1st - P2,000.00; 4th to 10th - P300.00

Registration Center:
Barangay Lahug, Citi Gym (Waterfront Hotel) & Holiday Gym & Spa (Banilad)

Courtesy of Rommel Manlosa/SSD

PHIL INTL MARATHON

November 8, 2009 Manila, Phils.

NATL SANDUROT MTB RACE

November 22, 2009 @ Dumaguete City, Phils.

49 PINOYS FINISH NY MARATHON

Manila Standard Today -- 49 Filipinos finish grueling NY Marathon -- /2009/november/3: "Harry Tan Jr., nephew of billionaire Lucio Tan, in fact, finished with an impressive clocking of three hours, 51 minutes and 40 seconds, while Cebu Pacific chief executive Lance Gokongwei completed the race in 5:11:40. Lance’s cousin, Johnson Robert Go, clocked 4:23:03."...

TOUR OF THE PHILS

Foreign riders vie in Padyak Pinoy The Philippine Star >> News >> Sports: "MANILA, Philippines - The Philippines makes its return to world cycling map with the staging of the 2010 Padyak Pinoy Tour of the Philippines, a four-stage road cycling competition that would pit the country’s cream of the crop against foreign rivals not only from Asia but also from Europe.

The Union Cycliste Internationale (UCI), through its president Pat McQuaid, has approved the request of Padyak Pinoy organizer Dynamic Outsource Solutions, Inc. (Dos-1) for the 2010 Tour of the Philippines which will be staged April 17 to 20, 2010."...

CEBU MTBers TO REPRESENT RP

Cebu m'bikers to see action in Malaysia tourney The Freeman >> The Freeman Sections >> Cebu Sports: "CEBU, Philippines - Three Cebuanos and a downhiller from Dumaguete City will be leaving the country tomorrow to represent the country in the Asian Mountainbike Championships in Malacca, Malaysia. They are Niño Surban, Marites Bitbit and John Mier and Dumaguete’s Wendel Barba, cousin of SEA Games gold medallist Joey Barba."...

CONQUER CORREGIDOR

December 6, 2009 @ Corregidor Island

CEBU CITY MARATHON

January 10, 2010 Sunday
Asiatown IT Park, Lahug, Cebu City, Phils.

Categories, Fee, Race Time
42K: P450.00 4:00 AM
21K: P350.00 5:00 AM
5K: P250.00 6:00AM

Prizes:
42K:
1st - P50,000.00; 2nd - P25,000.00; 3rd - P10,000.00; 4th - P5,000.00; 5th - P2,500.00; 6th to 10th places - P1,500.00

21K:
1st - P15,000.00; 2nd - P7,500.00; 3rd - P5,000.00; 4th - P2,500.00; 5th - P1,500.00; 6th to 10th places - P1,000.00

5K:
1st - P5,000.00; 2nd - P2,500.00; 3rd - P1,250.00; 4th - P750.00; 5th - P500.00; 6th to 10th places - P250.00

Register at:
For Cebu residents: adidas @ Active Zone, Ayala Center Cebu
For Out-of-Town residents: register@cebumarathon.com

Courtesy of Cebu Marathon

BOLT TO CONQUER 400

Bolt plans to move up to the 400 meters ABS-CBN News Online Beta: "NAIROBI – Olympic and world sprint champion Usain Bolt plans to move up to the 400 meters after setting world records in the 100 and 200.

Bolt told a news conference Friday his main goal was to become a legend in his sport after shattering the 100 and 200 world records at last year's Beijing Olympics and again at this year's Berlin world championships"...

UST, RTU TOP TRACK IN UNIGAMES

UST, RTU split track honors in UniGames The Philippine Star >> News >> Sports: "ILOILO CITY , Philippines – University of Sto. Tomas and defending overall champion Rizal Technological University (RTU) shared top honors in athletics in the 14th UniGames at the Central Philippine University.

The Tigresses garnered 15 gold medals, winning eight of the 20 contested events in the women’s side with Serenata Salmon claiming the golds in the 800m and 3,000m runs."

GITARUELAS: 6TH IN SABAH CLIMBATHON

Gitaruelas places sixth in Sabah climbathon The Freeman >> The Freeman Sections >> Cebu Sports: "CEBU, Philippines - Cebuana Leiszl Lumindas-Gitaruelas came out as the best placed Pinay participants in the 23rd Mt. Kinabalu International Climbathon recently in Sabah, Malaysia.

Lumindas-Gitaruelas landed sixth in a field of close to a hundred entries in the elite division."... by Caecent Magsumbol/TF

RUNNR CEBU

Cebu opening on November 19, 2009

SESQUI CROSS COUNTRY FUN RUN

November 15, 2009
ADMU, Quezon City, Phils
Categories: 2.8/5.6K
Fee: P300.00
Register @ Ateneo Alumni Assoc. Office

DARE TO BE FIT 'N RIGHT

November 22, 2009

The Mall of Asia, Manila, Phils.

Categories: 3/5/10K

Fee: P300.00

Register @ Del Monte Office, The Fort, Taguig City

LONG DISTANCE RUNNING

Well - The Human Body Is Built for Distance - NYTimes.com: "Most mammals can sprint faster than humans — having four legs gives them the advantage. But when it comes to long distances, humans can outrun almost any animal. Because we cool by sweating rather than panting, we can stay cool at speeds and distances that would overheat other animals. On a hot day, the two scientists wrote, a human could even outrun a horse in a 26.2-mile marathon."...

MILO LITLE OLYMPICS NATL FINALS - RACE RESULTS

MILO LITTLE OLYMPICS NATIONAL FINALS
October 23-25, 2009 Friday-Sunday
Cebu City Sports Center, Cebu City, Phils.

5,000 METER RUN - SECONDARY
(1) Edsel Ardiente/Visayas

1,500 METER RUN - ELEMENTARY
(1) Rozel Ardiente/Visayas

800 METER RUN - ELEMENTARY
(1) Rozel Ardiente/Visayas

Courtesy of The Freeman

2009 adidas KING OF THE ROAD - RACE RESULTS

adidas KING OF THE ROAD
October 25, 2009 Sunday
Bonifacio High Street, Global City, Taguig City, Phils.

21K MEN'S OPEN
(1) Richard Mutisyu/Kenya 1:13:17 hr:mins:secs
(2) Darwin Lim/Phils

21K WOMEN'S OPEN
(1) Nhea Ann Barcena 1:33:23
(2) Mila Paje
(3) Ani Karina De Leon

10K MEN'S OPEN
(1) Reynand Novallasca 35:27 mins:secs

10K WOMEN'S OPEN
(1) Christabel Martes 37:47

5K MEN
(1) Mervin Guarte 20:27

5K WOMEN
(1) Michelle De Vera 27:22

Courtesy of Phil Star

RACE & SHINE

Nov. 21, 2009 @ The Fort, Taguig City, Phils.

SUBIC INTERNATIONAL MARATHON - RACE RESULTS

SUBIC INTERNATIONAL MARATHON 2009
October 24, 2009 Saturday 4:30PM
Remy Field, Subic, Zambales, Phils.

42K MEN'S OPEN
(1) Vincent Chipsiror/Kenya 2:27:54 hrs:mins:secs
(2) Willy Rofich/Kenya 2:28:14
(3) Daniel Koringo/Kenya 2:29:57

(4) Alex Melly/Kenya 2:30:23; (5) Richard Mutisya/Kenya 2:30:30; (6) Hilary Kimurai 2:31:51; (7) Vincent Kipchirchir/Kenya 2:35:58; (8) David Kipsang/Kenya 2:37:50 (9) Hernanie Sore/Phils 2:40:20; (10) Alquin Bolivar/Phils 2:40:42

CEBU-BASED FINISHERS
(in alphabetical order)
John Aranas 4:48:00; JoeFranz Canizares 5:41:00; Kenneth Casquejo 4:55:00; Dr. Alex Junia 5:20:00; Arnold Palma 5:18:00; Abby Ponce 5:14:00; Roy Trani 4:52:00

42K WOMEN'S OPEN
(1) Doreen Kitaka 3:01:12
(2) Cecilia Wangui 3:22:53
(3) Aileen Tolentino 3:29:01

CEBU-BASED FINISHERS
Dr. Susan Trani 4:52:00

Courtesy of Max Limpag/SSD & PhilStar

ROCK N RUN 2

Who: Runners
What: ROCK N RUN 2
When: November 8, 2009 Sunday
Where: The Terraces, Ayala Cebu, Phils

Categories: 3/5/12K
Prizes:
12K Men & Women
1st - P7,000.00; 2nd - P5,000.00; 3rd - P3,000.00; 4th - P1,000.00; 5th - 700.00; 6th to 10th - P300.00
3K & 5K
Winners - Cash

Registration Centers:
Cebu Grand Hotel & Alibyo Spa

Courtesy of The Freeman

A MUCH SLOWER MARATHON

Plodders Have a Place, but Is It in a Marathon? - NYTimes.com: "Purists believe that running a marathon should be just that — running the entire course at a relatively fast clip. They point out that a six-hour marathoner is simply participating in the event, not racing in it. Slow runners have disrespected the distance, they say, and have ruined the marathon’s mystique."...

RED CROSS YOUTH RACE

Who: Runners
What: 1ST RED CROSS YOUTH - CEBU HUMANITY RACE
When: December 6, 2009 Sunday
Where: Red Cross, Osmena Blvd., Cebu City

Categories:
10K Men & Women Open
10K Men & Women Executive
5K Men & Women Open
5K RCY/Volunteers/PNRC Staff

Registration Center:
Phil Natl Red Cross - Cebu Office
Osmena Blvd., Cebu City (beside Rizal Library)

CEBU MTB XC DH INVITATIONAL

November 8, 2009 8:00AM @ Busay, Cebu City

UPIS RUN FOR CLIMATE CHANGE

CEBU MTB XC DH INVITATIONAL

Cebu Cycling Mountainbike Invitational slated Nov. 8 The Freeman >> The Freeman Sections >> Cebu Sports: "CEBU, Philippines - Cebuano pedal-pushers gear up for the Cebu Cycling Mountainbike Invitational Competition on November 8 at Siegen’s Platz Mountainbike Park in Brgy. Busay, this city.

The race will feature both the cross-country and downhill events, two of the most popular disciplines of the sport."...

QUEZON CITY INTL MARATHON - RACE RESULTS

QUEZON CITY INTERNATIONAL MARATHON
October 18, 2009 Sunday 4:30AM
Quezon City, Phils.

CEBU-BASED FINISHERS
(In alphabetical order)

42K MEN

JayR Aguilon 6:30:00 (hrs:mins:secs); Robie Aguilon 6:30:00; Bro. Carlo Bacalla 4:57:00; Ian Baguio 6:34:00; Mike Enriquez 5:32:00; Steve Ferraren 4:07:00; Joel Garganera 5:29:00; Atan Guardo 6:34:00; Jerry Guardo 6:00:00+; Jeson Guardo 6:00:00+; Bebot Ignacio 6:17:00; Joel Juarez 4:58:00; John Pages 4:57:00; Arnold Palma 5:35:00; Dodong Sulatre 4:52:00; Jesse Taborada 4:56:00; Fr. Siongo Tan 5:11:00

42K WOMEN
Haide Acuna 5:47:00; Annie Neric 5:18:00

21K MEN
Bert Banzon 1:44:00; Frederic Chiongbian 2:25:00; Raffy Uytiepo 2:32:00

21K WOMEN
Millette Chiongbian 1:44:00

Courtesy of John Pages/SSD & Raffy Uytiepo/TF

AMSTERDAM MARATHON - RACE RESULTS

AMSTERDAM MARATHON
October 18, 2009
Olympic Stadium, Amsterdam

CEBU-BASED FINISHERS
(In alphabetical order)

42K MEN
Jacs Jacalan 4:21:14 (hrs:mins:secs); Andrew Ong 4:24:23; Dr. Albert Santos 5:03:34; Dr. Vic Verallo 4:20:50

42K WOMEN
Jane Ong 4:24:23; Nica Ong 4:29:54

21K WOMEN
Perl Jacalan 2:17:36

Courtesy of Raffy Uytiepo/TF & John Pages/SSD

CONG. GULLAS FUN RUN - PHOTOS

October 11, 2009 @ Talisay City Hall, Talisay City, Cebu, Phils. Photos courtesy of IgiMax

THE HUMAN RACE

Remy Field, Subic, Zambales, Phils.

RUN AHEAD RAISING A ROOF

Nov. 29, 2009 Sunday @ Laoag City, Ilocos Norte

For details, contact Tri Sports Event 0917.553.0050

MIGHTY BOND MIGHTY RUN

Dec. 6, 2009 Sunday @ UP Diliman, Quezon City, Phils.

THE DAY THE WORLD RUNS

SMALL STEPS, BIG DREAMS

This very young lad, joining the 3K category, is on his way to the finish line

Getting a high five from his dad and...

a Jollibee breakfast for a prize!  That's a father-son bonding for you.  Photos courtesy of Igi Maximo.  Cong Gullas-Talisay Fun Run @ Talisay City Hall, Talisay City, Cebu, Phils. Oct 11, 2009

5K MARATHON!?

I Just Ran A 5k Marathon! : On Running Jargon and Common Newbie Gaffes The Philippine Star >> News >> Sports: "I Ran a 5k Marathon!

Okay, so you got excited. You just finished your first 5k race, and your adrenalin levels are at an all-time high. Next thing you know, you’re telling all your friends that you “just ran a 5k marathon”.

While it may be a matter of pure semantics, “5k” and “marathon” do not belong in the same sentence, and may earn you a puzzled look or two from a seasoned runner. A marathon in the strictest sense is 42.195 kilometers, just a wee bit farther than your 5k. A lot of people train long and hard to be able to call themselves “marathoners”, so keep that in mind."...

WITHOUT LIMITS

A test of the limits of the human heart

adidas KOTR RUNNING EXPO

YES RUN

Nov. 15, 2009 @ UP Diliman, Quezon City, Phils.

MILO MARATHON NATL FINALS - RACE RESULTS

33rd MILO MARATHON NATIONAL FINALS
October 11, 2009 Sunday
Quirino Grandstand, Manila, Phils

MARATHON MEN
(1) Cresenciano Sabal 2:32:56 hours
(2) Eric Panique 2:32:55
(3) Mendel Lopez 2:35:41

(4) Elmer Sabal 2:36:43, (5) Rene Desuyo 2:37:56, (6) Bernardo Desamito 2:38:50, (7) Roger Sawin-ay 2:40:49, (8) Jeson Agravante, (9) Jujet de Asis, (10) Alley Quisay

MARATHON WOMEN
(1) Christabel Martes 3:01:20 hours
(2) Mary Grace de los Santos 3:14:20
(3) Mischelle Gilbuena 3:16:20

(4) Luisa Reterta, (5) Ailene Tolentino, (6) Estela Diaz, (7) Monalisa Ambasa, (8) Medelyn Carter

Courtesy of Abac Cordero/Phil Star, Romina Austria/PDI, Caecent Magsumbol/TF & Clyde Mariano/MB

HOLIDAY SPA & GYM'S RUN - RACE RESULTS

HOLIDAY SPA & GYM'S RUN
October 11, 2009 Sunday
Banilad, Cebu City, Phils.

16K MEN'S OPEN
(1) Angelito Sibayan 57:22 mins
(2) John Philip Duenas 57:35
(3) Adonis Singson 57:50

(4) Jess Gonzaga 58:37, (5) Joebert Carolino 1:00:37, (6) Charlie Berberio 1:02:05, (7) Roland Montebon 1:02:47, (8) Jeppy Lumongsod 1:03:47, (9) Rey Flores 1:07:32, (10) Paul Zapico 1:07:37

16K MEN'S HOLIDAY GYM MEMBER
(1) Abet Biagan
(2) Arnold Go
(3) Michael Miravales

16K WOMEN'S OPEN
(1) Leszl Gitaruelas 1:11:44 hours
(2) Mary Joy Tabal 1:12:49
(3) Joeyry Lee 1:16:48

(4) Emily Rosas 1:29:35, (5) Doris Nodalo 1:32:24, (6) Roselle Baldevieso 1:34:19, (7) Tessie Escasinas 1:53:00, (8) Amale Jopson 1:54:00, (9) Merlita Dunkin 1:55:21

16K WOMEN'S HOLIDAY GYM MEMBER
(1) Milette Chiongbian
(2) Franie Semilla
(3) Betina Veloso

6K MEN'S OPEN
(1) Jory Ycong 22:07 mins
(2) Ian Bernido 22:48
(3) Carl Malazarte 23:03

(4) Felix Lopez 23:28, (5) Joseph Codino 23:33, (6) Nino Misa 23:48, (7) Miljune Luterte 23:50, (8) Jesus Baculi 24:22, (9) Leo Abello 24:42, (10) Tomas Nunez 24:54

6K MEN'S HOLIDAY GYM MEMBER
(1) Christ Burdette
(2) Mark Almadrones
(3) Sydney Carcel

6K WOMEN'S OPEN
(1) Merlyn Alin 30:15 mins
(2) Chen May Dagcuta 30:58
(3) Faith Cong 31:12

(4) Kresha Ygot 35:42, (5) Lirio Omolon 35:47, (6) Delia Nodalo 37:10, (7) Kimberly Ygot 38:11, (8) Irene Alcoriza 41:13, (9) Abigail Cua 43:09, (10) Emily Antipala 45:11

6K WOMEN'S HOLIDAY GYM MEMBER
(1) Lynn Moro
(2) Joan Castillo
(3) Rachel Limtang

Courtesy of Raffy Uytiepo/TF, Rommel Manlosa/SSD & Calvin Cordova/CDN

CONG. GULLAS FUN RUN - RACE RESULTS

CONG. GULLAS FUN RUN
October 11, 2009 Sunday 6:00AM
Talisay City, Cebu Phils.

10K MEN'S OPEN
(1) Revodem Aranas 33:49 mins
(2) Reprinel Banzon 34:18
(3) Riel Enriquez 34:47

(4) Dennis Salentes 40:05, (5) Fabian Manzano 40:15

10K WOMEN'S OPEN
(1) Margie Apostol 44:42 mins
(2) Lorhiz Echavez 47:50
(3) Camilla Luterte 50:51

5K MEN'S OPEN
(1) Joel Delposo 16:28 mins
(2) Robert Daang 16:47
(3) Edzel Ardiente 17:18

5K WOMEN'S OPEN
(1) Haziel Retavale 22:00 mins
(2) Aiza Suaybaguio 22:17
(3) Monica Cuizon 24:29

3K LOCAL GOVT UNIT
(1) Joselito Laurente
(2) Teofilo Tapales
(3) Ranny Largo

3K MEDIA MEN
(1) Ronald Banogon (DYMF-Bombo Radyo)
(2) Allain Cortes (Sun Star)
(3) William Rama (Sun Star)

3K MEDIA WOMEN
(1) Jovy Gerodias (Sun Star)
(2) Andreama Llerin (Sun Star)
(3) Janet Montenegro (The Freeman)

Executive: Oscar "Boying" Rodriguez
Youngest Runner: Krisianyl Alianic
Oldest Runner: Ciriaco Cabanero, 72yo

Courtesy of Caecent Magsumbol/TF

RUNNING LONGER & FASTER

Running Longer and Faster The Philippine Star >> News >> Sports: "Running involves a combination of aerobic (oxygen-powered) and anaerobic (absence of oxygen) activities.

Our running muscles have two types of fibers, the “Slow-Twitch” and the “Fast-Twitch”, which are randomly mixed depending on our genes. Fast-Twitch muscles are generally more powerful (and bulky) but they fatigue more easily, whereas the Slow-Twitch muscles are relatively weaker but are virtually tireless and efficient in consuming oxygen (aerobic).

Marathoners (42 Kms) and ultra-marathoners (more than 42 Kms) have dominant slow-twitch muscles, which explain their awesome endurance to run long distances.

Meanwhile, sprinters running 100 meters up to 400 meters have a lot of powerful fast-twitch muscles fibers. Elite runners from 800 meters up to the marathon (42 k) have different combinations of these fibers. The longer the distance a runner excels, generally the more dominant the slow-twitch muscle fibers are."...

RESPECT THE DISTANCE

Going the Distance The Philippine Star >> News >> Sports: "The lesson I learned was, respect the distance. Have utmost reverence for it.

We all develop differently, having different lifestyles, different footstrikes, different body types, different goals. Don't feel left out that all your friends are doing the 21k while you do the 5k.

Find your niche, find what challenge you, find worth embarking on. Who knows? You could be built to conquer the 5k event if you focus your energies into it."...

WORLD HEART DAY RUN - PHOTOS

Sept. 27, 2009 Sun. @ Cebu Provincial Capitol, Cebu City, Phils.

ECO DASH: AYALA MALLS RUN - PHOTOS

Ramon Carsido & Igi Maximo of PaBol-Springdale Running Team

Sept. 26, 2009 Sat. @ The Terraces, Ayala Center Cebu, Cebu Business Park, Cebu City, Phils.

Brgy. Capt. Jerry Guardo (left)

PINK OCTOBER RUN - PHOTOS

October 4, 2009 @ The Terraces, Ayala Center Cebu, Cebu City Phils.

Maxi (left), Igi Maximo-1st 3K (2nd left), Councilor Joel Garganera (5th left), IronMan finisher Bro. Carlo Bacalla (6th left), Australian football guru Graeme Mackinnon (7th left), Press Freedom Run W5K champion Haide Acuna (8th left), marathon master Steve Ferraren (9th left), Press Freedom Run M5K champion John Pages (right)

MARATHON TRAINING PROGRAM

RUN TO THE MAX - MARATHON TRAINING PROGRAM

Current race time: 0:30:00 mins for a 5K
Distance training goal: Marathon 42.195 kms
Current training: 25-32km/week
Training intensity: Moderate
Long-run day: Sunday
Training program starts: Sept 22, 2009 and ends: Jan 10, 2010
Length of training schedule: 16 weeks

September
22 Tue Easy Run 5K @ 7:30 mins/km
24 Thu Tempo Run 8K inc Warm; 5K @ 6:30; Cool
27 Sun Long Run 13K @ 7:30
Total 26K

29 Tue Easy Run 5K @ 7:30

October
01 Thu Speed Work 8K, inc Warm; 2x1600 in 9:50 w/ 800 jogs; Cool
04 Sun Long Run 14K @ 7:30
Total 27K

06 Tue Easy Run 5K @ 7:30
08 Thu Tempo Run 8K, inc Warm; 5K @ 6:30; Cool
11 Sun Long Run 16K @ 7:30
Total 29K

13 Tue Easy Run 8K @ 7:30
15 Thu Easy Run 8K @ 7:30
18 Sun Easy Run 8K @ 7:30
Total 24K

20 Tue Easy Run 3K @ 7:25
22 Thu Tempo Run 10K, inc Warm; 6K @ 6:30; Cool
25 Sun Long Run 19K @ 7:25
Total 32K

27 Tue Easy Run 3K @ 7:25
29 Thu Speed Work 11K, inc Warm; 3x1600 in 9:50 w/ 800 jogs; Cool

November
01 Sun Long Run 22K @ 7:25
Total 36K

03 Tue Easy Run 3K @ 7:25
05 Thu Tempo Run 10K, inc Warm; 6K @ 6:30; Cool
08 Sun Long Run 26K @ 7:25
Total 39K

10 Tue Easy Run 10K @ 7:25
12 Thu Easy Run 8K @ 7:25
15 Sun Easy Run 10K @ 7:25
Total 28K

17 Tue Easy Run 3K @ 7:20
19 Thu Tempo Run 11K, inc Warm; 8K @ 6:30; Cool
22 Sun Long Run 29K @ 7:20
Total 43K

24 Tue Easy Run 3K @ 7:20
26 Thu Speed Work 13K, inc Warm; 4x1600 in 9:40 w/ 800 jogs; Cool
29 Sun Long Run 32K @ 7:20
Total 48K

December
01 Tue Easy Run 3K @ 7:20
03 Thu Tempo Run 11K, inc Warm; 8K @ 6:30; Cool
06 Sun Long Run 26K @ 7:20
Total 40K

08 Tue Easy Run 10K @ 7:20
10 Thu Easy Run 10K @ 7:20
13 Sun Easy Run 11K @ 7:20
Total 31K

15 Tue Easy Run 3K @ 7:15
17 Thu Tempo Run 8K, inc Warm; 5K @ 6:20; Cool
20 Sun Long Run 32K @ 7:15
Total 43K

22 Tue Easy Run 3K @ 7:15
24 Thu Speed Work 13K, inc Warm; 4x1600 in 9:30 w/ 800 jogs; Cool
27 Sun Long Run 19K @ 7:15
Total 35K

29 Tue Easy Run 3K @ 7:15
31 Thu Tempo Run 8K, inc Warm; 5K @ 6:20; Cool

January
03 Sun Long Run 13K @ 7:15
Total 24K

05 Tue Easy Run 3K @ 7:20
07 Thu Tempo Run 8K, inc Warm; 5K @ 6:30; Cool
08 Fri Easy Run 3K @ 7:20
10 Sun CEBU CITY MARATHON 42K @ 6:50 Target Time: sub 5 hours

Legend:
Example: Easy Run 5K @ 7:00
What it means: Run a total distance of 5km @ a pace of 7mins per km
Example: Speed Work 8K, inc Warm; 2x1600 in 9:00 w/ 800 jogs; Cool

What it means:
Run a total distance of 8km. Your run should include:
-a warm up of about 1.5km
-2 repeats of 1600m each; each repeat should take 9mins
-an 800m recovery jog after each repeat
-a cool down of about 1.5k

For details, email maxi@pabolfc.com
Courtesy of Runner's World

NUVALI DIRT WEEKEND

Click to enlarge.

LAKANDULA LIONS CLUB RUN

Who: Runners
What: LAKANDULA LIONS CLUB RUN
When: November 15, 2009 Sunday
Where: The Terraces, Ayala Cebu, Cebu City, Phils

Categories: 3K & 10K, Men & Women
Fee: P200.00 with free singlet

Prizes: 10K
1st place - P5,000.00; 2nd place - P3,000.00; 3rd place - P2,000.00
4th to 10th places - P500.00.  Trophies & medals.

Prizes: 3K
1st place - P3,000.00; 2nd place - P1,500.00; 3rd place - P1,000.00
4th to 10th places - P200.00

Registration Centers:
Zone 360 ParkMall & Mango Ave; PSC Cebu City Sports Center; Casa Illonga Robinsons

Courtesy of Caecent Magsumbol/TF