MONDAY, 22 NOVEMBER 2010 | CEBU DAILY NEWS
vent injuries and how to prepare for a
Part 1
W ith four to five races sched-
uled ever y weekend, the
running bug has definitely
invaded Cebu.
Cebuanos run for various reasons.
Others do it to keep a healthy
lifestyle. Others are in it to support
an advocacy. There are also those
who run for money. But most join
the runs for the sheer fun of over-
coming a challenge.
According to race organizer Joel Bar-
ing, the running boom in Cebu actually
started five years ago. But back then,
badminton was the top sport of choice
for most health-conscious locals. The
trend gradually picked up over to be-
come what it is today – a certified
fad.
This three-part special report aims
at understanding the intricacies of
this very interesting sport as well as
to explain why Cebuanos are
Millette Chiongbian
and her Boston
obsession
MILLETE Chiongbian makes it a habit to do some
stretching exercises before starting any strenuous ac-
tivity. TONEE DESPOJO
hooked.
The stories will
i n c l u d e a n e c-
d o t e s o n r u n-
n i n g e n t h u s i-
asts, expert's ad-
vice on how to pre-
by Mars G. Alison
CORRESPONDENT
T
he annual Boston Marathon is
one of the five world marathon
majors. It is one event that
most runners around the world look
forward to every April.
But in its 115th edition next year,
Cebu will have a representative for the
first time.
Millette Chiongbian, 41, is one of the
five Filipinos who qualified to take on
the tough hilly course of the Boston
race, the oldest marathon in the world.
But she is the only Filipino who is
marathon especially with the upcoming Ul-
tra Marathon this weekend and the Cebu
Marathon in January next year.
There are also stories about people who
run for a living (or mamugasay as what
Cebuanos would call them) as well as
the cost of running.
The three-part supplement, which
starts today, Monday and ends on
Wednesday, will also guide the
readers on the different run-
ning venues depending
on the need: hill repeats,
speedwork, recovery
runs and the LSD
(long, slow distance).
Of course, there will
be trivias about run-
ning, proper nutrition
guide for runners, tips on
h ow to organize a
marathon and a story
about the evolution of run-
ning chips, among others.
So lace up, and let the Running
Fever be your guide and companion
as you seize the road! /SPORTS EDITOR RICK GABUYA
Millette runs with her coach Elberto Banzon at the oval of the Sacred Heart Scho ol
in barangay Canduman, Mandaue City. TONEE DESPOJO)
residing in the Philippines. The other ed running, the Boston Marathon had
four are based in the United States. always been in her mind.
She qualified for the Boston Marathon HER TICKET TO BOSTON
when she completed the Los Angeles Since 1897, the annual marathon is
Marathon last March 21 with a stunning held every Patriot's Day in the third
time of three hours and 43 minutes. week of April. It is an exclusive event
Millette said that when she first start- MILLETTE 38
 RUNNING FEVER MONDAY, 22 NOVEMBER 2010 | CEBU DAILY NEWS 37
ABBY PONCE

Late bloomer is a
passionate runner
York City marathon. But why running?
by Mars Alison
But Abby, 42, was never Abby said that when she
CORRESPONDENT
athletic when she was first started, it was not expen-
younger although looking sive: the road is free; there is

S
he is the epitome of
“it's never too late to
start.”
Abby Ponce started run-
ning about three years ago
when she turned 40. Now,
she has three full marathons
under her belt.
Next year, she plans to join
at least two marathons in the
Philippines. But her goal is to
start participating in interna-
tional marathons –starting in
Asia, which will be her step-
ping stone in achieving her
ultimate target – the New
back now, she wished she
could have started earlier.
She got into running due
to three things: to get fit, to
quit smoking and it's relative-
ly cheap.
For her, it's like trading
one addiction for another.
Before running, she also tried
other sports such as bad-
minton and golf. She hired
trainers for both sports but
she never got as hooked.
Then she got into running.
Since then, she never went
back to smoking.
no membership fee and cos-
tume is not required. A part-
ner is not also needed and
does not require an expen-
sive field like in golf for in-
stance.
“You just go out and run,”
she quipped.
“I started walking then I
grew bored. Then I started
running and then I started
joining races. The longer you
went, the higher the distance
that you want. That's when I
got addicted,” Abby said.
How does it feel when she
crosses the finish line? “Ful-
filled, complete and happy
because imagine you've been
running for four or five
hours,” Abby said.
Unlike other runners, Ab-
by said she has no plans of
topping a race because she ABBY Ponce does her practice run using the Vibram FiveFingers shoes, which she said allowed her
does not consider herself to break her personal record during the Camsur Marathon in September. CDN PHOTO/TONEE DESPOJO

specially gifted or talented.
“ I ' m j u s t t h e av e r a g e,
recreational middle of the
pack runner gyud, really the
ordinary people. If you meet
runners, they don't usually go
kanang maka-place sila. It's
just for the love of the sport,”
Abby quipped.
Still, she once placed third
in one of the monthly races
spearheaded by another run-
ABBY does one of her cool-down exercises. ning buff, Dr. Potenciano
CDN PHOTO/TONEE DESPOJO “Yong” Larrazabal III. She also
took the seventh spot in the
jury and was advised by her love running,” she added. the RP team who teaches her
doctor to pull out of the race Abby said it is good that the proper way of running.
or risk not running for the many people are into run- As for her chances in the
rest of her life. ning to have a healthy Cebu City marathon, Abby
So she decided to prepare lifestyle. But she just looked at her Vibram FiveFin-
for the Cebu City Marathon in wished that it’s not a fad gers and said: “Let's see with
January next year. that will go away quickly. these shoes.” The shoes are
When she But for usually used by hard-core
trains for a
marathon,
“I'm just the n e w b i e r u n-
ners, Abby
marathoners because wear-
ing these feels like running
Abby goes in- average, h a s t h i s a d- on barefoot. Vigram FiveFin-
to a six-week vice: you can- gers look like a pair of feet
regimen: she recreational n o t j u s t g o, with hard soles for protec-
adds one
long run of middle of the lace up and
j o i n a
tion.
Abby is the only woman

Running inspirations Milo 10K in Bohol, where she

was cheered on as “GMA,
FILM
The 2007 film “Spirit of the Marathon” may be the best
GMA,” in reference to former
president Gloria Macapagal-
marathon/running-based movie so far. Arroyo.
With her petite figure, Ab-
Directed by Jon Dunham and produced by marathoner
Gwendolen Twist, the film chronicles the journey of six by could actually pass off as
marathon runners while training and competing in the Arroyo's doppleganger al-
2005 Chicago Marathon. though younger and better
It was screened at the Chicago International Film Festi- looking.
val on Oct. 5, 2007 and received a limited release in the Abby's first full marathon
United States on Jan. 24, 2008. race was in Subic last year
BOOKS where she clocked in at five
The book “Marathon: Ultimate Training Guide” is one of hours and 24 minutes. It was
the best selling books related to running. most memorable for her
Very popular in the U.S., author Hal Higdon wrote the since it was her first.
book to guide a starting runner to become a competitive This year, she joined two
runner. The book gives essential details from the basics of marathons—the Cebu City
running to the most advanced training, which includes M arathon on Januar y 10
pacing, mileage etc. where she clocked in at
The author provides details of his personal marathon ex- 5:45 and in Camarines Sur,
periences as well as those of other top American at 5:25. She didn't only im-
marathoners such as Bill Rodgers, Don Kardang, and Dick prove her personal record
Buerkle. but it was in the Camsur
Also one the most inspirational books about running is race where she didn't stop
the “Runners Book of Daily Inspirations: A year of motiva- to walk at all.
tion, revelation and instruction.” She was already gearing
Author Kevin Nelson wrote the book to help runners up for the first 50K Ultra
cope with the different challenges that await them. Marathon in Cebu this week-
COMPILED BY DALE ROSAL end. But she suffered a hip in-
13 kilometers
to 32K ever y
pack runner marathon
without prop-
who finished a marathon us-
ing the Vibram FiveFingers.
week on top
of her daily
gyud, really er training.
“They have
She credited the shoes to im-
proving her time in Camsur
eight to 10
k ilometers.
the ordinary to train for it
and they real-
and not stopping to walk in
the course of the race.
S h e , h o w- people.” ly have to love The shoes may matter in
ever, has no di- the sport be- completing the 42-K race. But a
et restrictions. cause when you really love pair of shoes is useless if the run-
“I can eat anything al- the sport, you would get into ner doesn't have determination.
t h o u g h I r e a l l y l i m i t my all the distances that you And Abby is not only de-
sweets and my soda and do would like.” termined. She is also passion-
carbo-loading before a race,” Abby's coach is Miscelle ate. That's why she is such a
she said. Gilbuena, now trying out for great runner.
When she is not prepar-
ing for a race, she runs daily
in the morning or sometimes
at night after work to de-
stress.
“It brings a sense of bal-
ance in my life. It's also very
meditative for me. Imagine
running for one hour, you
have to love yourself kay you
have to think to be just with
yourself,” she said.
“I plan to continue run-
ning for as long as my body is
still willing. I'm in it for life. I'm
not in it to win. I just really ABBY Ponce stretches her legs after doing her daily run.
TONEE DESPOJO
 38 CEBU DAILY NEWS | MONDAY, 22 NOVEMBER 2010
RUNNING FEVER
Common running jargons and their meanings
THERE is always a common jargon explanations. rid the body of lactic acid. phoria. It is said to be the cause of workload.
for everything —from work to play. Bonk or "hitting the wall" — A DNF — Did not finish “runner's high.” Inter vals — A type of workout
The wide use of jargons some- state of exhaustion when glycogen DNS — Did not start Kick — A finishing sprint at the where a predetermined distance is
times results in confusion. The per- stored in the muscles becomes de- DOMS — Delayed onset muscle end of a race run repeatedly with a recovery jog.
sons involved become objects of pleted and a feeling of fatigue en- soreness. DOMS, also called “muscle PR/PB —Personal record/per- For example, a runner sprints six
ridicule and blooper. gulfs the runner. fever” is the pain, stiffness and sore- sonal best times in 400 meters and then jogs in
Imagine how embarrassing if Carb oloading — The dietary ness caused by microscopic tear as Fartlek — A Swedish word for the next 400m for recovery.
someone unfamiliar with the run- practice of eating a high carbohy- a result of doing strenuous work speed play. In marathon, it's a pac- Runner's high — A feeling of eu-
ning lingo say that the meaning of drate diet (approximately 60-70 per- more than the muscle can handle. It ing technique which includes slow, phoria some runners experience af-
“PR” is post remark or press re- cent of the total calories) for three starts from eight to 24 hours after moderate and fast running that ter a long and strenuous run.
lease. days leading up to a race to maxi- extended running or exercise and aims to develop speed. It is closely Negative splits — Running the
To help bridge the language gap mally fill the glycogen stores. peaks at 24 to 72 hours. Long dis- similar to interval training but has second half of a race faster than the
between running aficionados and CR — course record tance runners usually suffer from no predetermined schedule to fol- first half.
the ordinary Juan dela Cruz, here Cool-down — A slow running or DOMS within the 20-mile mark. low. Instead, the runner sets his own LSD — An abbreviation for "long,
are some running lingos with their jogging done after a workout or Endorphins — Chemicals in the interval lengths and pace in re- slow distance". / R E P O R T E R K E LV I N
corresponding meaning and brief competition to loosen muscles and brain which create a feeling of eu- sponse to his own feeling of the CAÑIZARES

Millette... from p36

for runners, who have to qualify in any of
the listed sanctioned races. The qualifying
time for Millette's age category, which is 40
to 45, is 3:50.
When she crossed the finish line in LA,
Millette was euphoric. She finally had her
ticket to her ultimate goal.
“Wow, it was just like a blur. I said to my-
self I'm in. Descending pa towards the fin-
ish, I was already having a blast. This was
descending and I was feeling good so I knew
I had it already.”
Millette, a mother of three children, has
always been athletic since high school.
“I started out with tennis and moved to
the lighter racket—badminton—then I
moved to bowling then gym including
weight training then back to badminton for
seven years where I met my husband
Fredrick,” she said.
Millette got into running because of
triathlon.
She had trained as a triathlete with
Fredrick and a few others between 2007 and
2008 before she quit due to a traumatic ex-
perience. She nearly drowned while racing
in Catmon town, northern Cebu.
Later, she got on a treadmill and decided
to see how far she could go with it.
She started with the 10K before joining
shorter races. When she was secure enough to
finish a half marathon, she went out to race.
Cost of running
“After doing my half marathon, I said let
me try the 42K here on the treadmill. So I ONCE you decide to take up running, be ready to part with some of your
got on a program and then I said, ‘Oh I hard-earned moolah. While the road may be free, you still have to spend for
could do it.’ So I said let me try it on the the gear needed to protect yourself from injury as well as to feel comfortable
road then,” Millette said. while running.
When she decided to go on the road, she Below are the considered as the “must haves” before hitting the road and
got herself a coach— Elberto Banzon who their corresponding price range. / C O R R E S P O N D E N T D A L E R O S A L
has been a running coach for more than 20
years.
Millette said she stuck to running be-
cause “it's progression and time-based.”
The runner would always want to be
faster.
“It is a self-imposed challenge but very
unpredictable, you think you're up for it to-
day but sometimes it is not, it humbles me a
lot, it renews me every run,” she said.
INJURY
But what makes Millette a remarkable
marathoner is the fact that she runs despite
an injury.
She is due for a total hip replacement be-
cause she has a stage 3 vascular necrosis in
the femur head of her hip bone. She ac-
quired the injury when she was injected
with steroids to correct a complication
when she was six months pregnant with her
third baby.
The complication challenged her im-
mune system and didn't allow food into her
placenta. The baby ended up losing weight
while inside her uterus.
The doctor had decided to
take the baby out but doing so
would mean she might end up
deaf or blind. They decided to
buy sometime and to speed up
the baby's development, Millette
was injected with steroids. That
caused damage to her hip bone.
“It was in my head to top
races but I don't think this
necrosis would allow me to go
to that level. It is depressing be-
cause I have a limitation but I
inspire myself by beating my
time every time I run,” she
said
But, the injury has also mo-
tivated her to continue run-
ning.
“I would never know the day
that I'd stop. It could be tomor-
row. I would never know ac-
cording to my orthopedic. I will
run as long as I can.”
 Part II
TUESDAY, 23 NOVEMBER 2010 | CEBU DAILY NEWS

by Jonas Panerio
CORRESPONDENT

T
h e j o u r n e y of a
42K marathon
starts with the first
step.
But the proper prepara-
tion and training make the
entire running experience
more meaning ful and
stress-free.
The preparation begins
w ith an assessment of
one’s health, according to
renowned physician and
sports rehabilitation ex-
pert, Dr. Rhoel Dejano.
“Preparation is very im-
portant not just to prevent
injuries but also to achieve
your desired goal,” said
Dejano.
“Starting off, tan-awon
sa jud na ang fitness level is
up to par. Check your med-
ical background and get a
complete assessment of
your body before you start
running because you never STRETCHING. Before doing any strenuous activity, experts suggest that you stretch those muscles first to loosen them and protect you from injuries. CDN FILE PHOTO

know, you might have car-

dio-pulmonary diseases
that might not allow you to
perform well or even run at
all,” Dejano said.
Musculoskeletal issues
are also risks that should
be checked first before
running as foot deformi-
ties and leg-length dis-
crepancies are just some of
the many factors that
might make a pleasant
morning run into a tor-
turous activity.
Once a thorough fitness
check has been done and
passed, it's time to train
for the run. But it doesn't
mean that one has to run
immediately.
It is a must to conduct
proper stretching and
warm-up exercises before
running.
“Magdagan gud ka for
long stretches so the entire
body is strained, not just
the lower extremities.
Kailangan jud ka mag-pre-
pare not just physically
but mentally as well,” De-
jano said.
Neophyte runners of-
tentimes cut corners to get
to the big-time races. But
doing so would only bring
in injuries to the runners.
If you're ready to give
racing a try, choose an event
that's long enough to chal-
lenge you but short enough
to allow you to finish in rea-
sonable comfort.
Save the longer races, es-
pecially the prized full
marathon, 42K run, until
you have had plenty of short-
er races under your belt.
While reading and re-
searching on t r aining
m a nu a l s a n d r u n n i n g
handbooks may be help-
ful, the best way to go
about training is to listen
to your body.
“Don't start running
right away. Try to feel your
body and walk short dis-
tances and gradually in-
crease your speed and dis-
tance as you get more
comfortable,” said Dejano.
“Remember that books
are just suggestions and
are based on the authors'
experiences. These are not
specific guidelines. Each
individual is unique and
there are different factors
as to how long and how
well a person can run,”
Dejano.
But there is one prati-
cal advice that every run-
ner should heed to: “Lis-
te n to yo u r b o d y a n d
don’t base your perfor-
mance on others.”

Common running injuries

and how to prevent them
LIKE most sports, running also has its share of
risks and injuries.
Injuries in running range from the rest-
and-come-right-back variety to the more se-
rious ones.
The most common ones are musculoskele-
tal injuries or the ones that affect the bones,
tendons, joints, muscles and ligaments of the
body.
In general, running will affect the lower ex-
tremities and these come in the form of knee
problems, ankle sprains, plantar fasciitis,
stress fractures and perhaps the most com-
mon, leg cramps.
Plantar fasciitis is a painful condition
caused by overuse of the plantar fascia or arch
tendon of the foot, according to the
www.sportsinjuryclinic.com.
The more serious are concomitant illnesses
such as heart and lung problems.
Dr. Rhoel Dejano, a sports physician, says
that “any stress to the heart may cause strokes
or heart attacks. It may also trigger acute pul-
monary problems. Any combination of these
may lead to something worse.”
Should injuries occur, runners often make
COMMON 30
 RUNNING FEVER TUESDAY, 23 NOVEMBER 2010 | CEBU DAILY NEWS 29

Choosing the correct

training program for you
by Haide Acuña the peak of his fitness level on race maximum ability. Long runs are
CORRESPONDENT day, the training schedule should from 10 minutes to 15 minutes
neither be too long nor too short. slower than your target

F
or the self-taught runner,
the Internet is a treasure
trove of information on how
to train for a 10K, 21K, 42K and
even an ultramarathon. There are
so many marathon training pro-
grams available on line that choos-
ing which one works best can get
confusing for newbies and even for
intermediate level runners.
The following are important
pointers when choosing a program
that’s best for you.
1. Training Levels
Choose a program that suits
your current fitness level – begin-
ner or novice, intermediate, ad-
vanced or hardcore. A novice run-
ner with a training program that is
too ambitious is sure to suffer from
over-training, fatigue and worse
develop injuries because of too
much running, too soon.
2. Training Program Length
In order for a runner to attain
Marathon training programs last
from 14 weeks to 18 weeks. But
first time marathoners may need
more. Ideally, a good base can be
attained by running regularly at
least a year before training and
gunning for the full marathon.
3. The Hard - Easy Method
A good training program
should also allow for easy days af-
ter speedwork or long runs. Look
out for programs that include rest
and cross training. And remember
the 10 percent rule — the weekly
mileage should not increase more
than 10 percent per week.
4. Easy, Tempo, Speed, Hills,
MPW LSD’s
As you start to seriously train
for an important race, you learn
that there is more than one type
of training run. Easy runs are run
at a comfortable pace, tempo
runs requires a pace that is 70
percent to 80 percent of your
marathon pace. Speedwork in-
volves repeats in a 400- meter
track or oval run at a pace faster
than race pace with controlled
recovery. MPWs or marathon
pace workouts require the runner
to run his target marathon race
pace.
5. Long Runs
Long runs are indispensable to
marathon training. It is the back-
bone of all marathon training
programs as it is designed to help
the runner develop the ability to
complete the full marathon dis-
tance. However, there is no need
to run the full marathon distance
during long runs. Three 32-KM
long runs are usually enough for a
new marathoner before tapering.
6. Log Your Runs
Keep a training log and be sure
to keep the entries honest in order
to keep track of your weekly
mileage and improvement.

Proper nutrition fish, chicken,

dair y foods,
nuts and
for runners meat.
Fish, olive
oil, vegetable
by Kelvin Canizares oil and low fat
REPORTER
skim milk are
PROPER nutrition can affect the performance of a run- the preferred
ner, especially during a marathon. fats that
should be in-
But there is no specific Common carbohydrates cluded in a
nutritional regimen for are bread, rice and pasta. runner's diet
since they are POULTRY PRODUCTS. Excellent sources of protein.
runners. But nutritionists favor ath-
Even experts continue to letes to eat complex carbo- unsaturated. slightly vary among run- body hydrated.
How much? For refueling, energy gel COMPLEX carbohydrates
debate among themselves hydrates like vegetables, ners hours before the race, may also be found in pota-
about a foolproof dietary potatoes, cereals since they Owen Anderson, who au- most of them favor easily is a quick source of glyco-
thored three books about digested food. gen. Runners can take gel toes .
program. can be digested slowly, are
They agree on one thing low in fat and contain sim- running, wrote of a recent While on the go, hydra- shot 40 minutes before the
though — a balanced diet, ple sugar. study on elite Kenyan run- tion and refueling are very race and then follow it up
composed of car bohy- Protein maintains lean ners from the Kalenjin tribe. important to survive the every hour.
drates, proteins and fats — muscles and expedites re- It revealed that their daily di- It's imperative to con-
is the key to achieving one’s cove r y a f te r d r u d g i n g et contains about 76.5 per- tinue re-hydration and
full athletic potential. work. Major sources are cent carbohydrates, 10.1 refueling after reaching
percent protein and 13.4 the finish line by sip-
percent fat. ping liquid and taking
Deena Kastor, the light snacks within 30
first American woman minutes and then tak-
to clock in two hours ing a balance meal
and 20 minutes when from two hours to four
she won the 2006 Lon- h ou rs .
don Marathon, recom- As it appears, there is
mends to count calorie no uniform set of nutri-
intake on the morning of BANANAS. Rich source of complex tional regimen for every-
the race. She eats and carbohydrates and potassium one. With essential knowl-
drinks carbohydrate-rich p o w e r - z a p p i n g r a c e . edge on proper nutrition,
foods: bagel, banana and Drinking sports drink or runners can pick a dietary
sports drinks to give her at water (one cup or half) for program that suit their
least 400 to 500 calories. ever y 20 or 30 minutes needs. It’s like mingling art REHYDRATE to replace lost
PASTA. A runner’s best source of carbohydrates. Although eating habits from the onset keeps the and science. electrolytes .
 3O CEBU DAILY NEWS | TUESDAY, 23 NOVEMBER 2010
RUNNING FEVER
Common... PAMUGASAY
from p28
the mistake of just walking or bike or just doing stretching
running it out. This is not ad- exercises for about 10 min- by Dale G. Rosal
visable as it may worsen the utes — before hitting the CORRESPONDENT admits he already lost count
initial injury. road. Some serious runners
of the money he has earned

“If there is pain, stop since
there must be something
wrong,” said Dejano.
He explained that the
musculoskeletal system is
like a car — one injury to a
certain part will weaken the
part next to it and subse-
quently, starts to break down
the entire machinery.
Runners should rest, ice
the injured part and elevate
it.
Going to the doctor to
have it checked out is also a
must.
And when you do come
back from the injury, run
slowly and get yourself into
shape first before resuming
your training regimen.
Fortunately, most running
injuries are short-term. After
a few days or a few weeks of
rest, runners can return to
their regular routine already.
HOW TO AVOID
INJURIES
Still, it is better to avoid in-
juries. One way is to run on
straight and even path. The
best surfaces for running are
firm but not too hard, rela-
tively flat and smooth.
Runners should also do
some warm up and co ol
down exercises before and af-
ter running.
According to the basic law
of physics, muscles work more
efficiently when they are not
stiff since they can exert more
force with less effort.
So it is important to warm
up before a run — whether
by pedaling on a stationary
even run for five kilometers
to “warm up” for a 21-K run.
Cooling down can also help
prevent injury.
An easy jog after a race or
training can speed up recov-
ery since this helps remove
any lactic acid that may have
accumulated in the muscles.
It also brings the muscles
back to a resting state.
It is also important to not
wear down the body. Run-
ners need to recover after a
tough workout or run to give
the muscles a chance to
mend and stock up on glyco-
gen for the next hard effort.
Glycogen functions as the
secondary long-term energy
storage.
Knee Injuries
Patellofermal Syndrome
Dislocating Kneecap
Plica Syndrome
Leg Injuries
Shin Splints
Stress Fractures
Ankle Injuries
Ankle Sprain
Achilles Tendonitis
Foot Injuries
Plantar Fasciitis
Pronation
Blisters
S
ome say that there are
many reasons to run as
there are races to com-
pete in.
Some run simply to have
fun. Others run for health
reasons.
But there are people who
run because it is their means
of livelihood.
They are what race or-
ganizers call as the
“p am u g a say .” They
are also found at the
starting line
every week-
end, taking ad-
v a n t a g e o f C e b u ’s
loaded running calen-
dar.
The pamugasay care-
fully chose the races
and the categories that
they would compete in. To
do this, they need to scruti-
nize the lineup of each race.
Who are the big-name run-
ners competing and in what
category? This strategy has
only one main goal – to en-
sure that the runner has a
higher-than-average chance
of winning the top prize un-
til the next star ting gun
fires.
This strategy though, ac-
cording to a race organizer
who requested not to be
identified, is not illegal.
“Of course they (p am u-
gasay) have the right to do ev-
erything legal to ensure a vic-
tory to sustain them until the
next running event,” he said.
And since joining a race
means shelling out hard-
earned dough for the registra-
tion fee, the pamugasay cannot
be totally faulted for adopting
such a strategy.
Incidentally, some of Ce-
bu’s top runners readily ad-
mit that they join races for
the cash prizes.
Adonis Singson sells balut
and chicharon at night. But
during the day, he is an elite
runner.
“Pagsugod nako ug train-
ing atong 2004, sugod pud
dayon ko ug dagan-dagan
(When I started training in
2004, it was also the time
when I started running),”
Singson said. Six years later,
Cebu’s multi-titled runner
by pounding the streets. His
most recent triumphs in-
clude the Energizer Night
Race 10k where he pock-
e te d P 1 0 , 0 0 0 a n d
last September's
Milo Marathon-Ce-
bu Leg where he
also won P10,000.
Throw in countless
of runner-up finish-
es, it’s easy to see
why some people
take up the sport.
“Dako-dako na jud
ko ug nadaogan an-
ing pag apil nako ug
dagan,” said Singson,
who finished second
in last Oct. 31's Citi-
gym Halloween Run.
C e b u ' s a c k n o w l-
edged Road
Queen, Mary
Grace delos San-
tos would not be
ashamed to admit that
running is her source of
income now.
She said she had to leave
Zamboanga where her par-
ents are farmers, to try her
luck here.
After initial setbacks, De-
los Santos is now touted as
one of the best long dis-
tance runners of the coun-
try especially after she fin-
ished second in the 21K
event of the Standard Char-
tered Marathon in
Malaysia.
“Di na jud nako maihap pi-
la akoang nadaogan nga
race,” Delos Santos said.
“Nagpasalamat jud ko sa run-
ning kay tungod ani na supor-
tahan naku akong kaugalin-
gon ug akong pamilya.”

Running injuries defined

Runners’ Knee (Iliotib-
ial band syndrome)
The IT band is a thick,
fibrous band of fascia
which runs down the out-
side of the thigh and in-
serts just below the knee.
If this band becomes tight,
it can rub against the out-
side of the knee causing
pain and inflammation.
Shin Splints
Shin splints is a com-
RUNNING injuries can be prevented by listening to your body and mon name for pain at the
by not basing your performance on others. front of the lower leg, usu-
ally to the inside of the
protruding Tibia (shin
bone).
An ter i or Com p a r t-
ment Syndrome
Pain and swelling dur-
ing exercise on the front of
the lower leg, on the out-
side of the shin bone.
Achilles Tendonitis
The Achilles tendon at-
taches the calf muscles
Gastrocnemius and Soleus
to the heel. This can be-
come inflamed through
overuse and biomechani-
cal problems.
Plantar Fasciitis Stress Fractures
The plantar fascia runs Stress fractures are com-
from the heel, under the mon among runners, in
soles of the foot and acts the femur (thigh), Tibia
to support the arch of the (shin) and feet. They are
foot. PF is a common due to the repetitive im-
overuse injury in runners pact and contraction of the
and walkers. muscles attached to them.
Patellofemoral Pain Snapping Hip
Syndrome Snapping hip is charac-
Patellofemoral pain is terized by a snapping or
non-descript knee pain popping feeling on the
which gradually appears. outside or front of the hip
It is often worse when while running which is
running or walking down- not normally painful. / I N-
hill or downstairs. T ERNET

WITH its standard 400-meter distance, the rubberized oval inside the Cebu City Sports Center is perfect for speedwork and time trials.
by Haide Acuña
CORRESPONDENT
W
here do you run?
Runners can practically run
anywhere where there’s a road
or trail.
This is one of the best reasons why so
many have taken up this sport. But as you
progress in your training, you will soon
learn that different kinds of runs require
different kinds of surfaces and training
venue.
The following is a list of ideal and safe
places to run when you need to do hill re-
peats, speedwork, tempo runs, easy/re-
covery runs and for those training for the
Cebu City Marathon, the ever so impor-
tant LSD’s or long slow distance.
Camp Lapu-Lapu
Headquarters of the Armed Forces
Central Command, Camp Lapu-Lapu in
barangay Apas, Cebu City provides a safe
and relatively pollution free venue for
training runs.
Because this is a military camp, no one
violates the 30 kilometers per hour speed
limit. The greens are well maintained
with nary a single trash. The asphalt road
that surrounds the camp’s driving range
and parade grounds measures 1.1 kilo-
Part III
WEDNESDAY, 24 NOVEMBER 2010 | CEBU DAILY NEWS
CDN FILE PHOTO
meters. If you plan on doing long runs sari-sari or convenience store inside the so best for those recovering from a run-
inside the camp, you may bring your own village for water stops. So just be sure to ning injury.
ice box for hydration stops at the parade bring your own hydration. For those who don’t like running on
ground bleachers, but be sure to take out MCWD Family Park grass, this 20-hectare facility also has
your own trash. Located at Nasipit, Talamban, Cebu concrete and dirt roads and short trails.
The only requirement is for runners to City, the Family Park offers a respite from Open Mondays to Sundays, from 5 a.m.
present an identification card upon en- running on concrete and asphalt roads to 9 p.m., the park’s entrance fee is at P15
tering and to sign the logbook for civil- with its football field-sized grass surface. for adults and P10 for children.
ians. However, the camp is off limits to Grass is the best natural surface for
Best 34
runners when the camp is on red alert running because it is soft and easy on the
unless of course you are a soldier or have knees even as it makes the legs work
an Armed Forces of the Philippines de- harder making them stronger. Grass is al-
pendent’s identification card.
Beverly Hills
Woolbright Drive, which starts from
the Sudlon gate and ends at the Boys
Scout Camp gate of this posh gated com-
munity, is a one kilometer-stretch of in-
clined asphalt road — just perfect for hill
repeats and hill sprints.
Although Woolbright Drive serves as
the subdivision’s main road, there’s hard-
ly any vehicle. If there’s any, speed bumps
every 50 meters prevent drivers from
speeding up, which makes it the safest
road to run on even for hill workouts.
Beverly Hills also has one of best
panoramic views of Metro Cebu. The vil-
lage guards do not require IDs from run-
ners. RUNNERS, who want to enjoy an overlooking view of Cebu City and gauge their legs’ full potential,
The only downside is that there is no can try the hilly slopes of the Transcentral Highway. CDN FILE PHOTO
RUNNING FEVER WEDNESDAY, 24 NOVEMBER 2010 | CEBU DAILY NEWS 33

The Evolution
of Race Timing
Chips
TIMING chips originated from the Radio-frequency
identification (RFID) invented by Leon Theremin in
1945. RFID is the use of an object (typically referred
to as an RFID tag) applied to or incorporated into a
product, animal or person for the purpose of iden-
tification and tracking using radio waves.
Race timing chips was first used 10 years ago. But
it has rapidly replaced the traditional race timing
techniques in races all across the world.
The Boston Marathon was the first major road
race to use timing chips, starting with the centennial
race in 1996.
How does it work?
During the race, the runners wear passive or ac-
tive tags that are read by antennae placed alongside
the track or on mats across the track. The UHF (Ul-
tra High Frequency) based tags provide a more ac-
curate readings with specially designed antennas
compared to the low or high frequency last-gener-
ation tags. RUNNERS leave the starting line of the St. Peter Life Run last October. CDN PHOTO/TONEE DESPOJO

Rush error, lap count errors and accidents at start

time are avoided since anyone can start and finish
any time without being in a Batch Mode (runners
released in groups at the starting line according to
their category).
Used for runners, bikers, tri-athletes, and even
Tips for a successful
marathon event
skiers, chip timing is both extremely precise and ca-
pable of addressing several weaknesses that are in-
herent to traditional timing methods.
Chip timing systems require that athletes wear a
small, lightweight chip that uniquely identifies them
as they cross strategically placed, electronic mats.
by Kelvin Canizares dration stations. With Include scenic/tourist torical sites.
Advantages
REPORTER LGU’s support, organizers spots —Since some par- Love the sport —In or-
More advanced chip timing set-ups can protect
won't have a difficult time ticipants may come from ganizing a marathon, it
against cheating, record accurate split times, provide

O
rganizing a full
instantaneous race updates, and compensate for
marathon is no
slow starts caused by crowded starting areas.
walk in the park.
Chip timing eliminates the problems inherent to
It is a daunting task that
manual timing. As such, there will be no mistakes in
requires extraordinary
the results caused by confusing, multiple-chute finish-
teamwork and complete
ing areas, “bandits” (runners who have not registered)
dedication of the work-
confusing timers, runners wearing the wrong number,
force.
or runners who get out of order in the chutes.
John Pages, one of the
So far, the latest technology in store right now is
organizers of last January’s
the four-way antennae and lightweight reusable and
C e b u C i t y Ma r a t h o n ,
disposable chips.
shares some tips in host-
In Asia, particularly in the Philippines, the Sprint
ing a successful race.
Race Timers, a Cebu-based timing system group,
Be organized — A co-
serves as the pioneers in terms of the advanced tim-
hesive organization is im-
ing system technology. / C O R R E S P O N D E N T D A L E G . R O S A L
portant since it may make
or break a race. Since a
full marathon draws huge
crowds and participants,
having enough and expe-
rienced crew to man the
different areas of respon-
sibility makes the individ-
ual task easy and system-
atic.
L G U ’ s p a r t i c i p a-
t ion—The local govern-
ment unit (LGU) where
the race is held must be in-
volved. As much as possi-
ble, ask the LGU to be the
co-organizer. LGUs pro-
vide policemen and traffic
personnel to ensure the
safety of the route and hy-
EXAMPLES of disposable timing chips. FROM THE INTERNET
in having necessary re- d i f f e re n t p a r t s o f t h e would be an advantage if
quests approved. country, choose routes the people involved do it
Plenty of hydration that will pass through the purely for the love of run-
stations —Make sure that host city’s tourist and his- ning.
there is adequate water or
sports drink for the run-
ners in every stop. Set up a
hydration station in every
1.5 kilometer of the entire
route.
Av a i l a b l e m e d i c a l
units —There should be
constant roving ambu-
lances along the route.
There should also be sev-
eral medical stations with
full staff ready to respond
to any emergency.
Watch out for cheaters
—Runners may cheat by
cutting corners and skip-
ping parts of the route to
finish faster. One solution
to offset this, which will
also be used in next year’s
Cebu City Marathon, is to
use Radio Frequency
Identification (RFI) tim-
ing chips. Though this
may not guarantee a 100-
percent cheat-proof race,
the system will definitely
give would-be cheaters a A RUNNER tries to cool himself by pouring some water on his
hard time to consummate head after passing through a water station during the Milo
their devious plan. Marathon last September. Water stations are key factors in or-
ganizing a race. CDN PHOTO/JAY LABRA
 34 CEBU DAILY NEWS | WEDNESDAY, 24 NOVEMBER 2010
RUNNING FEVER
ELBERTO BANZON

Banzon was a runner before he started ed by the Philippine Marathon Team

by Mars G. Alison
coaching in 1986. where he competed in the Seoul Interna-
CORRESPONDENT
He tried out the sport when he was still tional Marathon where he only clocked in

W
ith the running boom in
Cebu comes a high de-
mand for a good running
coach.
And having a coach is important espe-
cially in increasing the runner’s pace as
well as to prevent injuries.
“When one trains on their own, they
might get hurt, or get injured and they
would never know if they are over-trained
or under-trained. But, if they have a good
coach, they will be properly trained,” said
Elberto Banzon, a running coach for 24
years.
He said a good coach would implement
“periodization” – where training is catego-
rized into off-season, pre-competition and
competition. Coaches would know when
to give a hard training or when to have
lazy days.
“If they are on their own, they would
not know this. They would not know that
there is a danger on their part, that they
might get injured, that they would have
less chances of improvement, and their
training would be less effective. So, it is
better to have a coach in running especial-
ly in a marathon,” Banzon said.
a second year high school student at the
Abellana National School (ANS). The next
year, he discovered he had the talent for it
so he cultivated it.
“This is the skills wherein I finished my de-
gree,” said Banzon, who got a degree in
Bachelor of Science in Physical Education and
a Master's degree in Physical Education.
ACHIEVEMENTS
Before he studied to become a PE
teacher, Banzon also got the degree of Ma-
rine Engineering as an athletic scholar of
the University of Cebu (UC) then Cebu
Central Colleges or CCC.
His younger brother Eldy and sister Fe
followed his footsteps. Eldy is one of the
athletics coaches of UC while Fe, who is
now in Florida, used to be one of Cebu's
bemedalled runners.
Among his achievements as a runner,
he considers the Manila International
Marathon in 1982 as his best because he
finished first among Filipinos and fourth
overall including foreigners.
He also placed 6th in the Third World
Countries Marathon by clocking two hours
and 31 minutes.
With his achievements, he was recruit-
at 2:42 due to the cold; then in Honolulu,
Hawaii where he placed 7th in his category
with a time of 2:35.
Although he now runs to keep himself
fit, 48-year-Banzon will try to qualify for
the Boston Marathon in 2012 by compet-
ing in the Singapore Marathon on Dec. 5.
Millette Chiongbian, one of the athletes
being handled by Banzon, will sponsor his
plane ticket. Chiongbian is the first
Cebuana to qualify for the Boston
Marathon next year.
“I know I won't be able to get
my best time before considering
that I'm nearing 50 but my target
is to get 3:30 which is the quali-
fying time for my age category,”
he said.
Banzon is the first winner
of the Mano Amon race. He
went on to rule the race for
four more years.
According to Banzon, he
went into coaching after
many athletes and busi-
nessmen hired him. Since
then, he participated in
many seminars and even
attended a running clinic
in Hawaii.
PAY
Back then, Banzon
would receive P100 per
session. Now per ses-
s i o n c o s t s b e t we e n
P250 and P300. Some
coaches also charge per
hour or are paid on a
monthly basis.
COACH BANZON believes a good coach must be able to look
Aside from Chiongbian, Banzon men-
not only at an athlete’s potential but more importantly at
tored Danao City Mayor Ramon Nito Dura-
his attitude towards his chosen sport. CDN FILE PHOTO
no and Councilor Oscar “Boying” Ro-
driguez when they ran in the LA Marathon, coach. “I have to be updated always to be more compet-
Honolulu Marathon and the New York itive, so my athlete could also be more competitive.”
Marathon in the 1980s. As for injuries, he advises that a runner should rest
According to Banzon, a good coach does when he has a severe injury.
not only look at the outcome of a race but “The moment you feel pain during training, especially
also at the attitude of the athlete “because for those who are involved in ultra marathon, don't push
what is important here is discipline.” yourself beyond your limit. You stop, heal that pain be-
LETTING GO fore running again. If not, you are putting yourself in dan-
Banzon said it is okay if a runner stops ger or you might be advised to rest the whole year.”
getting a coach as long as he had learned For those who want to train for a marathon, he sug-
the basics of running, components of gests that they must be mentally tough because the
training and the principles of training from 42K is a mental game.
a coach. “While training for a marathon, you must keep being
He said that should a runner opt to let motivated. If you're bored with the scenery, then find a
go of his coach, “he must read and re- new place to run. If you're tired then stop and refresh
search on the Internet.” yourself, anyway two or three days of stopping will not

Best... from p32

Reading and surfing the Internet are also
Banzon's ways of keeping his edge as a
lower your fitness. Stopping five or six days will do that,
anything that motivates you, do it.”

Transcentral Highway
This 45-kilometer concrete
highway connects Cebu City to
t h e p r o v i n c e ’s We s t e r n
seaboard. With elevation rising
to at least 2,800 feet (based on
Garmin connect readings) Tran-
scentral Highway is not for the
weak-kneed or the faint heart-
ed. But runners can enjoy the
breathtaking view of the moun-
tain barangays of Cebu City and
Balamban town and can have
the rare opportunity to com-
mune with nature while doing
LSDs. It is adviceable to leave
the MP3 players to be able to
enjoy calming sound of nature.
Runners will have to bring
their own hydration packs al-
though sari-sari stores also
abound in the area.
Runners can commute
from Cebu City to Transcen-
tral by taking the GT Express
from Ayala Center Cebu for a
fare of P100 or the motorcy-
cle for hire at JY Square. The
ride back to the city costs P60
from Ayala Heights or P40
from the Doce Pares Zipline.
Tri-Bridges Run
The triple bridges — the first
Mandaue Mactan Bridge, the
Marcelo Fernan Bridge and the
Cansaga Bay Bridge — are per-
fect for long runs that combine
both flat and inclined surfaces.
If you’re running the Cebu
City Marathon in January or
Hong Kong in February, be
sure to train on these
bridges. The inclines will
make your legs stronger, but
the grade and elevation are
not as punishing as the hills
in the Transcentral Highway.
There are two disadvan-
tages in running on the three
bridges: the concrete surface is
hard on the knees and there is
no protection from the blister-
ing heat of the sun especially
after 7 a.m. Just start heading
for the bridges at 4 a.m.
Cebu City Sports Center
Because of it’s standard
400-meter distance, the rub-
berized oval at the CCSC is
perfect for speedwork, time
trials, among others.
The rubber provides a rea-
sonably forgiving surface,
but running around the oval
for more than 10,000 meters
can be very tedious.
Built in 1994, the CCSC is ar-
guably, the most overused and
abused rubberized oval in the
country. Averaging 1,000 per-
sons daily, it serves not only run-
ners and walkers from Cebu City,
but also those coming from the
cities of Mandaue, Lapu-Lapu
and Talisay, which do not have
their own public sports facility
that includes a track and an
Olympic-size swimming pool. It
also charges the cheapest en-
trance fee at P10 in the morning
and P15 in the evening.
Records from the CCSC of-
fice shows that Tuesdays and
Thursdays are the busiest days
of the week at the track oval.
The CCSC will be out of
commission for two months
after the Sinulog 2011 Grand
Parade to make way for a
long-overdue repair of its
rubberized track.
A l t e r n a t i ve ve n u e fo r
speedwork will be the Ate-
neo de Cebu rubberized oval
i n b a r a n g ay C a n d u m a n ,
Mandaue City.