As you enter into the world of long distance running, it’s important to note that even more scientific training principles are involved as you move from 5Ks and 10Ks up to 21Ks. Because you are placing more stress on your body due to longer and more intense workouts, you need to practice tried and tested training techniques that will help optimize your training and get you to your first half marathon finish line in one piece and with a big smile. Experienced long distance runners will tell you that training for the longer races is all about mastering the art of balance with the need for consistency. But wisdom in training is not just about knowing how to make a training program. Years of running develops the skill of listening to your body and honestly knowing when to push and when to back off. This sort of training intuition, coupled with scientific training knowledge, are your weapons of choice for conquering your first half-mary.

Long Runs

As discussed in the intermediate training program for 10K, a weekly long run is an important component of any long distance training program. But before you even get started on a 21K program, make sure you’ve already built up your long runs up to about an hour in duration. Slowly but surely, you’ll work on increasing your long runs by adding 5 to 10 minutes each week until you’ve reached 90 minutes.

Aside from the duration, as soon as you’re comfortable with running at a steady pace for 90 minutes, you can gradually add some intensity into your long runs by slightly increasing your pace by no more than 15 to 30 seconds per kilometer faster than your easy pace. Total duration for the harder running segment is anywhere from 15 to 25 minutes. You can break it into short surges of 2- to 6-minute duration or divide your workout into longer segments as much as 30 minutes each. Another option is to do a fast long run, which is best done during a non-priorty race. This can be very demanding on your body and it is therefore not advisable to do it every week. Also, these runs are best done by starting conservatively and picking up the pace rather than slowing down towards the end.

Tempo Runs

For long distance running and most other endurance sports, pacing is key. And the best way to master this in training is through tempo runs. If you’ve ever experienced that burning or heavy feeling on your legs as if they’re suddenly made of wood, this means your muscles are going through “oxygen debt.” Due to the low supply of oxygen in your blood, instead of primarily using your aerobic system, the body shifts to your anaerobic system as a back up plan. Although this system is primarily involved in generating speed and power such as in sprinting and lifting heavy weights, it is an inefficient energy production process and cannot be sustained for longer periods such as in a 21K race. This system leaves a waste product called lactic acid in your muscles. When running at an anaerobic pace, your body produces lactic acid faster than it can flush out. As a response to this critical level, the body’s defense mechanism is to slow down your pace before you “self-destruct.” With that said, lactic acid can either be seen as the culprit responsible for sabotaging your PR attempts or finishing your first half marathon, or a concerned parent stopping or slowing you down before you hurt yourself.

Adding tempo runs in your program will help improve your lactate tolerance by improving the efficiency by which your body flushes out the lactic acid from your muscles. This is done not by training at anaerobic intensity, but by training slightly below it for a distance of 3 up to 10 kilometers. At this pace, you are training hard but not hard enough to create an overproduction of lactic acid to ensure that you can keep a steady pace from start to finish. Also, it helps your muscles to memorize running at this pace, which leaves room to pick it up as you approach the finish line and even an all-out surge at the final stretch. Lastly, it gives you the confidence boost that you need to race at a certain pace, knowing very well that you’ve done it in training.

Fartlek Runs vs. Track Sessions

“Fartlek” is a funny-sounding Swedish term that literally means speed play. Comparing these workouts to track sessions, while they both alternate hard efforts with a recovery pace, fartlek runs allow you to play around with interval times and/or distances whereas track sessions add the dimension of regimentation.

Track or interval workouts are done on a flat, measured surface called the track oval. In preparing for a 21K race, the hard effort or work intervals called repeats consist of distances ranging from 200 meters, which is half of a standard 400-meter oval, to 1000 meters, which is 2 1/2 laps. The rest periods or intervals vary depending on the purpose of the workout and on where the workout falls within the overall training schedule.

Contrary to popular belief, these sessions do not replicate a race effort. Negative splits is the key to getting the most out of these workouts. You should aim to complete your final repeat as fast or faster than your first. If you are struggling to complete these workouts, it means you’re starting out too fast and need to start conservatively.

A proper warm up and cool down routine is very important especially during track sessions. Start the workout with 2 kilometers of easy jogging, stretch thoroughly, then do a few running drills followed by strides or “pick-ups” to get your legs ready to run at a faster pace. Do the strides on the straight portion of the track and gradually pick up to your 5K pace towards the end of the 100-meter stretch. After that point, slow down, walk back and repeat 2 to 5 more times. After your main workout, cool down by jogging slowly for another 1 to 2 kilometers. You may add a few minutes of walking if you wish. This will help flush out lactic acid and reduce any muscle soreness that may set in the next day.

These workout suggestions might seem intimidating and overwhelming at first so give yourself enough time to take it all in. Although there’s still so much to learn especially as your goals change from fitness to racing, just take it one step at a time. Improvement in running is a practice in patience especially as you approach your peak performance level. A lot of hard work is required and the law of diminishing returns will prevail, giving you minimal results of just minutes or even seconds. But the sense of fulfillment you get after finishing your first half marathon will make it all worth it.

I will post an 8-week beginner’s half-marathon training plan soon so stay tuned for that. It’s a great way to continue training after you complete my intermediate training plan for a 10K or if you’ve been running consistently for at least a year. Train smart and live healthy!

I’m referring to the event venue such as Bonifacio Global City (BGC), which I consider to be THE number one choice for running events here in the Metro. Thanks to its high-class amenities, ample parking spaces, well-maintained roads, reliable security and traffic management, and wide open spaces, we have our very own running haven right at the heart of the Metro. Whether you’re a resident from the northern, eastern, western, or southern part of Metropolitan Manila, it’s convenient enough to make that early morning trip to join a race with lots of dining options for your post-race breakfast and chit-chat with friends and family.

So it goes without saying that I feel very blessed to have a great partnership with Fort Bonifacio Development Corporation (FBDC), which handles the event area and commercial operations, and Bonifacio Estate Services Corporation (BESC), which handles traffic and safety, outdoor events, housekeeping, etc. The success of the events we have staged at BGC would not have been possible without their full cooperation and all-out support. Special thanks to BESC’s Estate Management Group for being one with us in our efforts to meet the highest standards of all our esteemed clients and loyal participants. I look forward to more successful events with you in the future. More power to Bonifacio Global City!

3k Overall | 5k Overall | 10k Overall | 21k Overall

Finish Time: is time from the gun start to the time you crossed the finish line. Results for this is used as basis for determining the Top 3 finishers.

Timing Chip Time: is when you cross the start line to the finish line. This is most helpful for you to know your personal record (PR).

For any questions or clarifications, you may email us at info@finishline.ph. We will monitor your feedback and post revisions as necessary.

Race Results via RunPix

Here are the race results with statistics via RunPix. Just input your race bib number or last name then select your race event category. Click here to open to a bigger window.

Race Photos by Photovendo.ph

Now that you’ve seen your race statistics, it’s time to see your race photos. Here are the 2010 Unilab Run United for Wellness race photos by Photovendo. Click here to open to a bigger window.

To better manage parking and traffic flow, advisories were in place much earlier since we already had a template and only needed to make minor revisions. Provisions for bus transport courtesy of BGC were also announced ahead of time. Total manpower was beefed up not just in terms of quantity but also in terms of quality by making sure that all head marshals had the different routes memorized even with their eyes closed and could effectively pass on the knowledge to their respective subordinates. Larger kilometer markers, directional signs, arrows, and distance flash cards were produced to make sure all directional paraphernalia were sufficient and clearly visible. More marshals were equipped with megaphones to ensure that verbal directions could be clearly given and heard by all participants. As for easy navigation through the village, a huge village map was provided before the entrance as well as on all the passports given to the participants.

The very crucial issue of gun start timing accuracy was addressed by pristine coordination among the timekeepers, technical director, stage director, stage manager, emcees, and Fitness First instructors, with all watches synced beforehand to ensure that proper timing of stretching, race briefing, countdown, and gun start was on the dot. As expected, when proper gun start timing for the 21K, 10K, 5K, and 3K was implemented, convergence of participants from different distance categories was avoided and the flow of runners was smooth, distinct, and organized.

To facilitate ease in claiming of loot bags, Summit Mineral Water, and 100 Plus Isotonic Sports Drink, claiming tents were increased, with a total of 6 tents per distance category, shortening the lines and speeding up the pick up process. And with the huge and highly visible distance category signs for each set of finisher’s tents, runners were sure to find their way to their respective claiming areas. As much as we would have liked to provide cold drinks right after crossing the finish line, we’ve learned through experience that due to the large number of runners crossing the line at the same time, this would only create clogging and long lines within the finish area, which will cause chaos, inaccurate finish times, and delay in the flow of runners at the exit. For convenience, drinks were given together with the loot bag so that runners only need to line up once.

These were just some of the improvements we focused on during this morning’s event. Once again, we were fortunate to have found a client willing to give their company’s 101% support throughout the whole process. We cannot thank the whole Unilab team enough for their complete trust and confidence in the RunRio & Finish Line teams. Special thanks to Unilab’s Ness Mendiola, Faith Manzanero, Barry Barrientos, Jack Orendain, Alex Panlilio, and Mr. Clinton Hess for their all-out support every step of the way. It was really both an honor and a joy working with all of you.

Also, this race would not have been as smooth and organized without the combined effort of the RunRio and Finish Line core teams and marshals. Special mention to Kaye Lopez, Joar Calvadores and the rest of my coaching staff; Vince Mendoza, Cristel Mendoza, Louella Magro, Rolly Magro, Merlyn Teves, and the rest of the Finish Line marshals; and Jonathan Teves, Jun Lacena, Christian Yaranon, and the rest of the MYLAPS team.

To all our suppliers, thank you for providing us with quality equipment and service during every race. Special thanks to my technical team, Video Maestro’s team of videographers, the Photovendo team headed by Ben Chan, and my ever-dependable supplier and friend Jay Em. Your bouncers definitely commanded attention for the benefit of all our participants.

Thank you to the different security management and medical agencies who ensured utmost safety in terms of road and traffic management, parking availability and security, and first-aid medical assistance to all runners and guests. Special mention to those who regularly provide their services to us during our races: FBDC Security, MAPSA, PNP-Taguig, and Army marshals.

Thanks to all these people for making my job so much easier through your cooperation and enthusiasm, always giving your best and always aiming for perfection. Their competence, coupled with my own passion and enthusiasm, are the key ingredients to organizing a great and world-class event, which, at the end of the day, makes all the sleepless nights bearable and worth it.

A personal thank you to Mr. Mart Miranda for being my personal “coach” and mentor as a race organizer, as far back as when I was just starting. You and Ma’am Lala have made a huge impact on my career and I will always take all your helpful advice to heart. I will be forever grateful to you both.

And of course, there would not even be any race to speak of without all the runners who attended this morning’s event. With running events left and right, I can just imagine how difficult it is nowadays to pick and choose which event to join. We greatly appreciate each and every runner who chose to join the Unilab Run United for Wellness and for giving us a chance to continue improving with every race that we organize. Thank you for your trust and support in us as well and for helping the running community grow through your active participation in our races. Hope you can all keep up your healthy lifestyle for many years to come. You not only help and enjoy yourselves, but through our beneficiaries like Children’s Hour and K.I.D.S Foundation, your participation goes a long way, literally and figuratively.

And last but not the least, a message of thanks to all our sponsors: Alaxan FR, Ascorbic Acid Ceelin, Enervon Multivitamins, Myra Daily Sun Protect, Skelan, Solmux Chewtab, Timex, Nature Valley Crunchy Granola Bar, New Balance, Runnr, Photovendo, The Bull Runner, Fitness First, Summit Mineral Water, and 100 Plus Isotonic Sports Drink – the official sports drink of Run United for Wellness.

For all those who still felt dissatisfied and sent formal written complaints, I apologize in behalf of my team and will address your concerns accordingly. To those whom I may have offended at any time during the race, particularly the bandits who were banned from running on the course, please understand that it was not my intention to offend or embarrass you. But in all my races, I do my best to make it clear that bandits are not allowed to run on the course. I am merely protecting the interest of our registered participants. Race amenities along the course and at the finish, such as fluids, medical care, and traffic safety, are provided based on the number of official entrants. Any addition to this by way of unofficial participants, adversely affects our ability to ensure a safe race for everyone. This is why we ask that you respect the event’s sponsors and participants, and cooperate with the race organizers in our efforts provide the best racing experience for our paying customers.

Official race results will be available for viewing here on my website within the day, March 7, 2010, or tomorrow, March 8, at the latest. Results will also be uploaded at www.finishline.ph and www.unilabwellnessevents.com.ph. For any comments or questions regarding race results, please contact feedback@runrio.com.

Other comments, suggestions, and preferably non-violent reactions are most welcome. I will do my best to reply to all of them but even if I am unable to do so, rest assured that each and every comment is read and taken into consideration in order to further improve our service to all our race participants. See you all at the Globe-Ayala Land Run for Home 2010!

“So what’s next?” you might ask.  For all the intermediate runners out there, here’s a training plan that will help you graduate from your regular 5K runs to your first 10K race. But before that, here are some terms you might want to add to your running vocabulary. I will add more terms as the training plan progresses:

The Long Run

Pick a day that works best for you, and gradually increase your running time each week until you’ve built up to an hour.  (Typically, runners do this workout on weekends since that is when they have the most time.)  Don’t bump up the length of this run too quickly. Increase your long run by no more than 5 minutes each week.

INTERMEDIATE TRAINING SCHEDULE

Now that you’re familiar with the long run, here’s Weeks 1 to 4 of a 16-week training plan you can try for your first 10K.  Visit my blog in the next couple of weeks for Weeks 5 to 8 of the program. Training plan for first-time 21K runners to follow.  Happy running to all especially the newborn runners!

Week 1

Monday: Off
Tuesday: 30 min easy run
Wednesday: Off
Thursday: 30 min easy run
Friday: Off
Saturday: 30 min easy run
Sunday: 35 min long run

Week 2

Monday: Off
Tuesday: 30 min easy run
Wednesday: Off
Thursday: 30 min easy run
Friday: Off
Saturday: 30 min easy run
Sunday: 40 min long run

Week 3

Monday: Off
Tuesday: 30 min easy run
Wednesday: Off
Thursday: 35 min easy run
Friday: Off
Saturday: 30 min easy run
Sunday: 45 min long run

Week 4

Monday: Off
Tuesday: 30 min easy run
Wednesday: Off
Thursday: 35 min easy run
Friday: Off
Saturday: 30 min easy run
Sunday: 50 min long run

Grab a copy of Men’s Health magazine March 2010 issue featuring Coach Rio Dela Cruz and learn how to properly train for a run.

Taken from www.menshealth.com.ph website:

Men’s Health Philippines is a monthly lifestyle magazine that helps men take control and take care of not just their bodies, but their mental and emotional lives as well. It is the only men’s magazine dedicated to showing men the practical and positive actions that make their lives better.

Men’s Health isn’t all about that seemingly unachievable sixpack; it’s about how much confidence you’ll gain once you take control of your life. Men’s Health will help improve your relationship with the people in the workplace, with your friends, and the people at home. It’s not about which foods you should avoid so you won’t get a heart attack; it’s about staying healthy so you can go on that trip you’ve been saving up for with your friends and family.

At Men’s Health, we have something of an obsession with men and what they want out of life. It’s the largest men’s magazine in the world simply because of the unwavering service we provide our readers through each and every tip, phrase, sentence, and article.

Men’s Health will change the lives of Filipino men, and we want you to be part of this experience.

• Race Results – Male Runners: 3k | 5k | 10k | 21k
• Race Results – Female Runners: 3k | 5k | 10k| 21k
• Race Results – Combined Male Female: 3k | 5k | 10k | 21k

Note: The race results above were updated as of February 25, 2010. We received a number of emails regarding concerns and request for changes to the final results. We can’t answer all emails but we will take into consideration each and one of them. Please check the site for updates of the results.

Race Results via RunPix

Here are the race results with statistics via RunPix. Just input your race bib number or last name then select your race event category. Click here to open to a bigger window.

Race Photos by Photovendo.ph

Now that you’ve seen your race statistics, it’s time to see your race photos. Here are the 2010 Century Tuna Superbods Run race photos by Photovendo. Click here to open to a bigger window.

After four grueling months of painstakingly preparing for this much-awaited race, our dream event has finally come to fruition. Although we acknowledge that it was not as perfect as we had aimed for, due to issues such as unexpected bugs in the online registration process, an early gun start for 21K & 10K runners, with some 10K runners catching the tail end of the 5K runners , and several runners who got lost along the route, thanks to the collective effort of Century Pacific Group, Saga Events, PC&V, Fuentes Manila PR, Starcom Media Vest, Event King Secretariat, RunRio Inc., and FBDC, we came together as a team determined to rise above the seemingly insurmountable challenge of pleasing each and every one of our 11,344 participants on race day.

Thank you to Century Tuna for believing in our ability to mount an event worthy of their status as the number one brand of canned tuna in the country, as well as to all our other sponsors for following suit and for helping us put out all the stops to produce a record-breaking event never before seen at the Bonifacio Global City.

It was both an honor and a privilege to organize this race with the Century Tuna Superbods core team and sponsors, as well as for all the eager runners who woke up bright and early to participate in our event this morning, whose overwhelming enthusiasm in anticipation for the event, provided the fuel that kept us working on this project day and night.

We hope that our continued efforts to raise the bar in race organizing will attract more newbies to try this sport that most of us have come to love.  I feel so blessed to have been given the opportunity and the means to pour out my creative juices in order to organize a world-class event here in the Philippines.  I take pride in pioneering the use of a full-LED start/finish arc and flashing the names and finish time of runners as they cross the line, an innovation never before seen anywhere else in the world, at least based on my experience as a runner.   And I could not have done this without Century Tuna’s faith in me as a race organizer and being one with me in our effort not just to eat healthy and live healthy, but to revolutionize the Philippine running experience as well.

To all those who have been inconvenienced in any way, I take full responsibility and sincerely apologize in behalf of my team. Aside from the shortcomings already mentioned, I just want to take this opportunity to personally apologize to one of our participants who felt dissatisfied with the first-aid treatment and service provided by our ambulance supplier.  I will do my best not to let this incident happen again in the future and will make sure that the insurance provided to all participants will include transportation to a medical facility if requested by the patient.  I apologize for not realizing this sooner and again take full responsibility on the matter.

For every race that I organize, I always strive to do my best.  But if some of you feel that I have fallen short of your expectations, again, I apologize, and hope you will allow me the opportunity to redeem myself in the future.  I would appreciate as much feedback as possible as I am more than willing to find out how else I can further improve my future events.  Please feel free to comment as you please and rest assured that I will take them constructively.

Thank you so much to everyone who made the Century Tuna Superbods Run 2010 a huge success!

Sincerely,
Coach Rio

We are also giving a P100 discount to all the registrants since singlets are no longer available. Kindly present a valid ID upon payment and claiming of kits. If you wish to send a representative, he/she must present an authorization letter and a valid ID of the registrant.

Thank you and see you at the race!