Featured

How Do You Prepare for a 102-Km Run?

Such a question requires a lot more smaller questions to answer.

  • How long have you been running?
  • Is it your 1st time to cover the distance?
  • What about your weekly and monthly total mileage?
  • What about your endurance?

Given your answer to the questions above, tackling and finishing the 102-km within the cut-off of 18-hours is a tough act to some, and an easy feat to others.

There’s just so much to check when running this challenging distance:

  1. You need a strategy. An attack plan. A racing plan that focuses mainly on you not getting dehydrated, not getting dizzy, not getting weak, not getting a nasty cramp and not getting a body shutdown. You’re already smart. You can read between the lines. Think how you have handled your firsts: 5k, 10K, 21K, 42K, 50K, 60K, 70K, 80K.
  2. You need to believe you can do it based on the racing plan you created. Quitting is your last option only when unwanted things happen. Always be smart to decide if the race is already threathening your life.

Anyways, this post is for me. 🙂 Hahahahaha…

Remember, nothing is too hard to the prepared…and nothing is puzzling to the one who knows what they are doing.

Give the glory back to God – for it is what He deserve.

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I hope to see the smiling faces of my friends once more. The thrill is something you cherish forever.

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President Bill Clinton delivers keynote address at Skechers Global Conference


PRESIDENT BILL CLINTON DELIVERS KEYNOTE ADDRESS

AT SKECHERS GLOBAL CONFERENCE

Bill Clinton
Bill Clinton

 

 MANHATTAN BEACH, Calif. – President Bill Clinton delivered the keynote address at the annual Global Conference for SKECHERS USA, Inc. (NYSE:SKX), which was recently called “the hottest major (footwear) brand in the U.S.” by Princeton Retail Analysis*.

At the event held in Redondo Beach, CA on June 26, 2014, President Clinton spoke to 1,500 SKECHERS executives, team members and international partners about the importance of working together toward common goals for the sake of shared prosperity in the world. Using the successes of the Clinton Foundation in the context of ever-changing political and social challenges as his case-study, President Clinton said, “Within America, all over the world, people who believe in win-win scenarios, who really are trying to build networks of creative cooperation are making good things happen.”

At the conclusion of his remarks, President Clinton sat down for an on-stage interview with Michael Greenberg, president of SKECHERS, where they discussed importance of strong leadership, communication, service and social media within the global marketplace. After the event, Greenberg noted: “It was an incredible honor to sit down for a conversation with President Clinton this afternoon. His perseverance and commitment to action through the Clinton Foundation and beyond is an inspiration to all. The theme of the SKECHERS Global Conference this year was Innovate to Elevate and the President’s message about institutionalizing constant change in a positive way speaks strongly to our company, our culture and everyone who has helped make SKECHERS a success story around the world.”

Adding to the motivational themes of the day, the conference also featured an appearance by elite runner Meb Keflezighi, who was wearing Skechers GOmeb Speed 3 shoes when he became the first American male in over three decades to win the Boston Marathon.

*Matt Powell, April 2014 Footwear Overview

 

About SKECHERS USA, Inc.
SKECHERS USA, Inc. (NYSE:SKX), based in Manhattan Beach, California, designs, develops and markets a diverse range of lifestyle footwear for men, women and children, as well as performance footwear for men and women. SKECHERS footwear is available in the United States via department and specialty stores, Company-owned SKECHERS retail stores and its e-commerce website, and in over 100 countries and territories through the Company’s international network of subsidiaries in Canada, Brazil, Chile, Japan, and across Europe, as well as through joint ventures in Asia and distributors around the world. For more information, please visit skechers.com, and follow us on Facebook (facebook.com/SKECHERS) and Twitter (twitter.com/SKECHERSUSA).

 

This announcement contains forward-looking statements that are made pursuant to the safe harbor provisions of the Private Securities Litigation Reform Act of 1995. These forward-looking statements include, without limitation, the Company’s future growth, financial results and operations, its development of new products, future demand for its products and growth opportunities, and its planned opening of new stores, advertising and marketing initiatives. Forward-looking statements can be identified by the use of forward looking language such as “believe,” “anticipate,” “expect,” “estimate,” “intend,” “plan,” “project,” “will be,” “will continue,” “will result,” “could,” “may,” “might,” or any variations of such words with similar meanings. Any such statements are subject to risks and uncertainties that could cause actual results to differ materially from those projected in forward-looking statements. Factors that might cause or contribute to such differences include the resignation of the Company’s former independent registered public accounting firm, and its withdrawal of its audit reports with respect to certain of the Company’s historical financial statements; international, national and local general economic, political and market conditions including the ongoing global economic slowdown and market instability; consumer preferences and rapid changes in technology in the highly competitive performance footwear market; sustaining, managing and forecasting costs and proper inventory levels; losing any significant customers, decreased demand by industry retailers and cancellation of order commitments due to the lack of popularity of particular designs and/or categories of products; maintaining brand image and intense competition among sellers of footwear for consumers; anticipating, identifying, interpreting or forecasting changes in fashion trends, consumer demand for the products and the various market factors described above; sales levels during the spring, back-to-school and holiday selling seasons; and other factors referenced or incorporated by reference in the Company’s annual report on Form 10-K for the year ended December 31, 2013 and its quarterly report on Form 10-Q for the three months ended March 31, 2014. The risks included here are not exhaustive. The Company operates in a very competitive and rapidly changing environment. New risks emerge from time to time and the companies cannot predict all such risk factors, nor can the companies assess the impact of all such risk factors on their respective businesses or the extent to which any factor, or combination of factors, may cause actual results to differ materially from those contained in any forward-looking statements. Given these risks and uncertainties, you should not place undue reliance on forward-looking statements as a prediction of actual results. Moreover, reported results should not be considered an indication of future performance.

###

Active Shoes

last active shoes
last active shoes. clockwise quadrants 1 -4

 

Quadrant #1 = Nike Lunar Glide 4 H2O Repel

Mileage to date =  914 kms

Longest Race = 50 kms

a very tough shoe.

While it is old and cushion-less now, it remains it’s stable form.

Last Race Finished =

Dash for the Orphans Uphill Challenge 21 kms. April 27, 2014.

Takbo para Sa Pagbangon ng Leyte 10 kms. May 4, 2014.

This is my favorite shoes for daily running.

 

Quadrant #2 = adidas ClimaCool Ride

Mileage to date = 689 kms

Longest Race = 50 kms

a nice ride … before.

No cushioning now. Part of the sole is already torn. Good looking still.

Last Race Finished = 2nd Leg of Manila to Baguio 43 kms. February 8, 2014.

 

Quadrant #3 = Inov-8 Roclite 243

Mileage to date = 272 kms

Longest Race = 90 kms

a minimalist ride – best for sprints.

Not much cushioning though. Unreliable ride for trail races more than 25 kms.

Last Race Finished = 1st Leg of Manila to Baguio 90 kms. February 7, 2014.

This is my favorite shoe for trail hikes of 20 kms or less.

 

Quadrant #4 = Reebok RealFlex

Mileage to date = 475 kms

Longest Race = 60 kms Trail, 60 kms Road

a well-cushioned ride.

Despite it’s too worn-out look – it’s still a good ride for short slow runs. This used to be my favorite trail and peak-bagging shoes.

Last Race Finished = Clark-Miyamit 42-Km Trail. September 22, 2013.

 

WEEK 1 January for 250

NEW YEAR’s WEEK

MONDAY, the 30th of December 2013

Coffee Counter:
2 Nescafe 3-in-1 Coffee
Bread Counter:
2 Monay (soft and chewy!)
1 Torta 
Liquid Counter:
200 ml water with Extra Joss 
1 Choco Filipino 3-in-1
Vitamin Counter:

no RUN nor JOG nor WALK…

TUESDAY, the 31st of December 2013

Coffee Counter:
1 Nescafe 3-in-1 Coffee
Liquid Counter:
200 ml water with Extra Joss
Bread Counter:
2 Chewy Spanish Bread
1 Chewy Ensaymada

no RUN or JOG or WALK

WEDNESDAY, the 1st of January 2014

Ran 5.3 kms in 00:33:04 @ Plaza Dilao with NIKE Lunar Glide H2O Repel

THURSDAY, the 2nd of January 2014

Liquid Counter:
1 Choco Filipino 3-in-1 over Chewy Tasty Bread
Coffee Counter:
1 @ 9am Nescafe 3-in-1 Coffee with Red Ginseng Tea
1 @ 1:40pm Nescafe 3-in-1 Coffee
Vitamin Counter:
Scotts Vitamin C Pastilles
Snack Counter:
1 Butter Cream  Chocolate Crackers
Rice Counter:
1 over Bangus and Chicken

RUN or JOG with NIKE Lunar Glide H2O Repel

1 km jog from Remedios to CCp in 00:07:23.

3.02 kms easy-tempo-easy loop run @ ccp ramp in 00:20:31.

3.23 kms walk in 00:37:00.

FRIDAY, the 3rd of January 2014

Liquid Counter:
1 Choco Filipino 3-in-1 over 5 slices of Tasty Bread
250 ml water
Coffee Counter:
1 @ 9:35am Nescafe 3-in-1 Coffee with Red Ginseng Tea
1 @ 1:42pm Nescafe 3-in-1 Coffee with Red Ginseng Tea
Vitamin Counter:
5 CeeTab Ascorbic Acid @ 2:04pm
Homtamin G-Plus @ 2:43pm
Rice Counter:
1.5 over Paksw na Bangus

NOthing.

SUNDAY, the 5th of January

20.0 kms in 2:24:37 from Sierra Madre Hotel to Tanay Proper

with Puma Axis

Week 2 November for 250

🙂 Exciting Week!

I already have 189.73 kms (back in the lead) for the Team Cavite ESE’s 260 Kms November Challenge.

I will definitely finish it this week! 70 kms ++ remaining!

Weight to-date: 57 kgs.

(lowest so far since BDM days)

MONDAY

Coffee Counter:
1 @ 8:20am Nescafe 3-in-1 Coffee over Rebisco Crackers
1 @ 1:27pm Nescafe 3-in-1 Coffee
Liquid Counter:
1 MILO R2 @ 10:43am
250 ml water @ 2:38pm
250 ml water with Extra Joss @ 3:19pm
Vitamin Counter:
2 capsules Tee-Zee Sodium Ascorbate @ 2:38pm
1 capsule MOLVITE @ 3:19pm
Rice Counter:
1 over Tagalog Batchoy. :)
1 over Sinigang na Liempo!

@5:28pm a very quick run to school.

1.63 kms in 00:08:31

with Orange adiZero F50 Racer.

@6:33pm a fast run before dinner. Boring Loop @ Plaza Dilao.

10.14 kms in 1:00:02

with Orange adiZero F50 Racer.

Post-Run Drink: KirkLand Lemon Lime 500ml

TUESDAY

🙂

Morning Runs:

10.0 kms in 1:08:24

with Orange adiZero F50 Racer.

a very boring loop.

add: 7.03 kms in 00:50:04

with Orange adiZero F50 Racer.

Coffee Counter:
1 @ 12:15pm Nescafe 3-in-1 Coffee over Rebisco Crackers.
1 @ 3:03pm Nescafe 3-in-1 Coffee
Rice Counter:
Liquid Counter:
Chuckie Choco Drink 180ml
Summit Water 500 ml
Gatorade Grape 500 ml
Water 200 ml with Extra Joss @ 1:29pm
Water 500 ml @ 3:25pm
320ml mogu-mogu grape
Snack Counter:
1 plate of Macaroni Pasta over a chewy Spanish Bread
Vitamin Counter:
1 Moriamin Capsule @ 1:29pm
2 capsules Tee-Zee Sodium Ascorbate @ 3:48pm

NIGHT RUN:

6.17 kms in 50:02 
with Orange adiZero F50 Racer
a Micro 10 Jog Walk @ 9:1 Protocol

WEDNESDAY

Coffee Counter:
1 @ 9:18am Nescafe 3-in-1 Coffee
1 @ 3:02pm JIMMs 3-in-1 Coffee
Snack Counter:
1 Granny Goose 25g Tortillos
1 Arroz Caldo
1 Turon
1 Classic Pancake (with white sugar and milk!)
Vitamin Counter:
1 MOLVITE Capsule
1 Tee-Zee Sodium Ascorbate
Liquid Counter:
1 MILO R2 @ 11:40am
200 ml water with Extra Joss @ 2:03pm
Snack
Feeling Counter:
FELT SO SLEEPY @ 2:00pm

RUN!

@5:25pm Wednesday Afternoon Run

3.51 km 00:30 08:28 pace

susundo ng mga anak sa school…

 @7:46pm Wednesday Night Jogs

16.45 km 02:18 08:22 pace

non-stop loops at ccp

THURSDAY

Completed this morning the Team Cavite ESE’s November 260 kms Challenge.

Total as of this morning is 260.95 kms. #amachamp!

@3:42am Thursday Morning Micr…

9.43 km 01:20 08:27 pace

bago ihatid ang anak sa school…

@6:02am Thursday Morning Jogs

6.86 km 01:00 08:44 pace

pagkahatid sa anak. 🙂

Liquid Counter:
Post Run: 500 ml Gatorade Grape
250 ml water with Extra Joss @ 8:59am
500 C2 Green Tea Lemon @ Lunch Break
250 ml water @ 3:38pm
Vitamin Counter:
1 MOLVITE Capsule @ 8:59am
1 capsule MORIAMIN @ 3:38pm
Rice Counter:
1 over Hotdog, Spam and Fried Egg
1 over Pork Liempo Kaldereta
Coffee Counter:
1 @ 9:57am Nescafe 3-in-1 Coffee
Snack Counter:
1 27g Chippy Barbecue

FRIDAY

REST!
Coffee Counter:
1 @ 8:00am Nescafe 3-in-1 Coffee over a 3-Decker Nusica Sandwich
1 @ 10:39am Nescafe 3-in-1 Coffee
1 @ 3:24pm Nescafe 3-in-1 Coffee
:)
Bread Counter:
1 WHOLE Raisin Walnut Bread (as lunch!) :) (add 4 closed male fist = its size)
:) Yes, there's lots of Walnuts and Raisins inside.
Liquid Counter:
250 ml water @ 2:20pm

SATURDAY

REST.

SUNDAY

Micro 10 1:9 walk jog with my Roclite 243.

11.0 kms in 1:20:50.

A very light run. No issues. Amazing jog pace.

TCENCCHAMP WEEK2FOR250

Another Retired Shoe

I just retired my favorite shoe:

the

green and black adiZero F50 Racer.

Total mileage to date is 1,097 kms.

Twice repaired.

Veteran of BDM and too many to count fast runs (for me!).

Image

I will not despair for I still have an orange one. 🙂 It’s been repaired too, already.

I just hope it will last as long (in mileage) as this one.

My most trusted – my best shoe for fast races 21 kms and below.

Of course, I have used the orange F50 Racer in 50 and 57 K ultra too. It’s a real nice ride. I will attest to it – and I have proof. 🙂

WEEK 1 NOVEMBER FOR 250

MONDAY

Coffee Counter:
1 @ 8:19am Nescafe 3-in-1 Coffee
1 @ 10:36am Nescafe 3-in-1 Coffee
1 @ 3:42pm Nescafe 3-in-1 Coffee
Snack Counter:
1 Mister Donut Classic Bavarian
1 plate of Ham & Mushroom Carbonara
Rice Counter:
1 rice over Pork Liempo Sinigang
Bread Counter:
1 ham and cheese bread
Vitamin Counter:
1 Homtamin G-Plus capsule @ 1:40pm
Liquid Counter:
1 Choco Filipino 3-in-1 @ 1:50pm

@7:37pm 10.07 kms Boring Loop @ Plaza Dilao before dinner:

a 70-minute Micro 10 9:1 Protocol

with Nike Lunar Glide H2O Repel

TUESDAY

Coffee Counter:
1 @ 8:18am Nescafe 3-in-1 Coffee over Goldilock's Heavenly Choco Cake Slice
1 @ 2:30pm Nescafe 3-in-1 Coffee
Vitamin Counter:
1 MOLVITE capsule @ 2:52pm
Rice Counter:
1 over a delicious Pork Chop Steak
Liquid Counter:
1 @ 11:11am Choco Filipino 3-in-1
250 ml water @ 2:52pm

@5:24pm afternoon jog : 3.0 kms in 00:20:57 with NIKE Lunar Glide 4 H2O Repel.

To get the kids and go home.

@9:44pm night run after dinner: 8.28 kms in 1:10:02 with NIKE Lunar Glide H2O Repel.

Another 70-minute Micro 10, 9:1 Protocol Run Walk.

Laps:
  1. 10:01 689 meters
  2. 20:01 1.15 kms
  3. 30:00 1.25 kms
  4. 40:02 1.23 kms
  5. 50:01 1.31 kms
  6. 60:00 1.41 kms
  7. 70:02 1.23 kms

WEDNESDAY

Coffee Counter:
1 @ 8:01am Nescafe 3-in-1 Coffee
Bread Counter:
1 3-decker Peanut Butter Sandwich
Vitamin Counter:
1 Moriamin Capsule @ 1:41pm
Snack Counter:
1 plate of Spaghetti
Rice Counter:
1/2 over Kinilaw na Puso ng Saging! (masarap!)
Liquid Counter:
1 Choco Filipino 3-in-1 @11:13am
2 240ml RC Cola
250 ml C2 green tea lemon @ 1:42pm

@5:18pm a Micro 10, 9:1 Protocol Run Walk to BGC.

14.0 kms in 1:47:00 with Orange adiZero F50 Racer.

Laps:

  1. 30:01 3.64 kms
  2. 60:01 4.05 kms
  3. 75:16 2.32 kms
  4. 90:01 2.13 kms
  5. 107:00 1.86 kms

THURSDAY

@5:46am a 70-minute Micro 10, 9:1 Protocol Run Walk.

8.92 kms in 1:10:01 with Orange adiZero F50 Racer

Laps:
  1. 10:01 849 meters
  2. 20:01 1.17 kms
  3. 29:01 1.13 kms
  4. 30:00 90 meters
  5. 40:01 1.38 kms
  6. 50:01 1.45 kms
  7. 60:00 1.38 kms
  8. 70:01 1.47 kms
Rice Counter:
1 over hotdog and 2 fried eggs
Liquid Counter:
500 ml Smart C+ Orange Crush Juice
250 ml water @ 11:01am
300 ml water @ 3:28pm
Coffee Counter:
1 @ 9:45am Nescafe 3-in-1 Coffee
1 @ 1:39pm JIMM's 3-in-1
Snack Counter:
@1:11pm Cinnamon Walnut Bread
@1:23pm 1 25g Granny Goose Tortillos
@3:21pm a handful of Walnut Raisin Bread! + lots of Bites! :) (yummy!)

Night run before dinner with K-Tsi.

Micro 10 9:1. 7.05 kms in 00:54:23

Laps:

  1. 10:01 771 m
  2. 20:00 1.32 kms
  3. 30:01 1.57 kms
  4. 40:01 1.51 kms
  5. 50:01 1.34 kms
  6. 54:23 540 m

FRIDAY – landfall of Typhoon Yolanda

Coffee Counter:
1 @ 7:47am Nescafe 3-in-1 Coffee over Raisin Walnut Bread
1 @ 11:00am Nescafe 3-in-1 Coffee
Rice Counter:
1 over Ginisang Monggo and Paksiw na Bangus (boneless!)
Liquid Counter:
1 MILO R2 over a 3-decker Peanut Butter Sandwich
250 ml water @ 2:28pm
250 ml water @ 3:08pm with Extra Joss
Snack Counter:
Krispy Kreme Donut @ 2:26pm
Vitamin Counter;
2 capsules Tee-Zee Sodium Ascorbate @ 3:08pm

Afterwork 8.9 kms in 1:14:44 with Nike Lunar Glide 4 H2O Repel in the rain.

SATURDAY

Morning Micro 10 9:1 Run. 10 kms in  1:16:33 with Orange adiZero F50 Racer.

SUNDAY

Morning Micro 10 Run Walk. 15.54 kms in 2:11:00 with Orange adiZero F50 Racer.

Drinks bought:

500 ml absolute mineral water

320 ml mogu mogu grape

500 ml powerade Ion

Commute walk to home: 5.47 kms in 1:00:00 with Orange adiZero F50 Racer.

Night Jog @ Plaza Dilao: 6.29 kms in 00:51:00 with Orange adiZero F50 Racer.

nice enough for me
nice enough for me: 97.52 kms (3K shy of the ideal)

Testing my K-Tsi

The maker calls it:

Kaalyadong Tsinelas (K-Tsi)

He is one from Cavite and a Team Mate of mine: Team Cavite ESE.

His name is Rhomnick De Rosas.

We met at McDonald’s Talaba for the pick-up.

Mausok. Matao. Mabagal.
My run before the meet-up, and breakfast at McDonalds.

Quick transaction. Little chat. Then I went home.

I wanted to try it out already but I was having a hard time deciding on the lacing. 🙂 LOLs

So, I ended up running in the afternoon of Sunday. A boring loop run at Plaza Dilao.

BORING!
BORING!

I walked from the house to Quirino Avenue.

The walk is already comfortable. It felt like my feet is “at home.”

on a walk
on a walk

Upon crossing, I started my garmin. Slow jog is what I have in mind. I don’t know yet how the Tsi will perform or how my feet will even react in harmony to it.

before crossing Quirino Avenue - right after the railway
before crossing Quirino Avenue – right after the railway

I started a 1K in 9 minutes 33 seconds. A jog indeed. Slowly, I tried to add speed. As you can see from the map, the loop is a protractor. The curve is my slow jog. The direct line is my speed. The fastest I could get – when I’m on a shoe.

I tried the same this time. Gradually increasing the velocity. I averaged 8 minutes by the 4th Kilometer. Since it’s getting darker, I need to speed up. And so I tried. The technique requires a bit heightened knee. The footstrike is not a problem. I landed on the mid-fore and kept at it. I increased the turn-around while lifting my knee a bit higher.

Nice feeling.

I was cruising at 6 minutes to 6:30. I liked it. No issues at all. The cushioning is perfect for me. Add to that – it’s very light!

Ending was an average of 7 minutes 30 seconds per Kilometer for a 9-km run. Not bad! Since I started the first 4K at an average of 8 minutes.

🙂

post-run
post-run
@7-11 after buying Powerade
@7-11 after buying Powerade

This K-Tsi can be trusted. But I will have to find out on a longer run…on a different road and route. I will also try a different but better lacing.

Soon!

Week 2 October for 250

Early rise, at last!

Target for this whole week up to the 15th = 81.22 kms for Team Cavite Octoberian Challenge

87.12 kms. Target Exceeded!
87.12 kms. Target Exceeded!

 

MONDAY

@5:06am 10.0 kms run with Green adiZero F50 Racer in 1:10:32. Boring loops at Plaza Dilao.

Coffee Counter:
1 @7:55am Nescafe 3-in-1
1 @ 8:54am Choco Filipino 3-in-1
1 @ 11:15am Nescafe 3-in-1
Bread Counter:
1 @ 7:55am Fudgee Barr
1 @ 7:59am Fudgee Barr
2 Fist-Size Pandesal
Vitamin Counter:
2 Capsules Sodium Ascorbate @ 9:06am
1 Capsule Moriamin @ 9:08am
Rice Counter:
1 Rice over Pork Binagoongan
Water Counter:
250 ml @ 9:05am
250 ml @ 9:46am
250 ml @ 1:05pm + 1 capsule of Mefenamic Acid
@5:13pm run down from 28th Floor to 9th Floor in 00:03:08

@5:17pm Jogs. 3.0 kms in 00:24:09

TUESDAY

@6:26am Jog Walk to Work. 7.0 kms in 1:01:47 with Green adiZero F50 Racer.

Liquid Counter:
@7:33am 250 ml Chuckie
@8:02am 500ml Gatorade Grape
@9:00am a glass of Calamansi Juice
@9:21am 250 ml water
@11:40am 250ml water
@7:33pm 240 ml Sparkle
Coffee Counter:
1 @ 10:33am Nescafe 3-in-1 Coffee
1 @ 2:00pm Choco Filipino 3-in-1
1 @ 9:55pm Nescafe 3-in-1 Coffee
Vitamin Counter:
1 Moriamin Capsule @ 9:21am
2 Capsules Sodium Ascorbate @ 11:41am
Rice Counter:
1/2 rice over 2 slices of tasteless morcon
1.5 rice over Pork SpareRibs Sinigang
Bread Counter:
bicho, with cheese. too much oil. taste like oil with some sugar. eewwee!
@1:15pm 2 fist-sized chewy pandesal over a plate of yummy spaghetti
@3:41pm chewy and delicious ensaymada - overpriced but very delicious! this one costs P 35.00!
Feeling Counter:
@9:38am - Very Sleepy!
@2:50pm - Very Sleepy! Again!
@10:30pm ALIVE!

@5:20pm a 3.0 kms jog walk to school in 00:25:55 with green adiZero F50 Racer. Stiff tendons and calf-muscle.

@6:45pm a 5.0 kms boring loop run in 00:35:29 at Plaza Dilao with green adiZero F50 Racer. Easy pace!

WEDNESDAY

@6:35am  a 3.0 kms walk to work in 00:38:45 with green adiZero F50 Racer. Tight calf-muscle.

Coffee Counter:
1 @ 7:44am Nescafe 3-in-1 Coffee
1 @ 10:42am Nescafe 3-in-1 Coffee
Bread Counter:
1 @ 7:44am 3-decker Peanut Butter Sandwich
1 @ 1:07pm 3-decker Peanut Butter Sandwich
Vitamin Counter:
2 capsules Sodium Ascorbate @ 8:38am
1 Cristane Softgel Capsule @ 1:46pm (10 mg Betacarotene 300 mg Vitamin C 250 IU Vitamin E 5 mg Zinc)
Liquid Counter:
250 ml water @ 8:39am
1 @ 1:07pm Choco Filipino 3-in-1
250 ml water @ 1:46pm
250 ml water @ 3:26pm
250 ml water @ 3:41pm with Hydrite ORS
Rice Counter:
1 rice over Dinuguan

@5:13pm a 3.0 kms run to school in 00:17:57 with green adiZero F50 Racer.  Sore Tendons again. Recorded via Aripuca GPS Tracker.

@6:38pm a 4.84 kms boring loop run at Plaza Dilao in 00:43:08 with green adiZero F50 Racer. Recorded via NIKE +

THURSDAY

@4:57am an 8.0 kms boring loop run at Plaza Dilao in 1:10:42 with green adiZero F50 Racer. Run inclusive of Speed Bursts and recovery jogs. Recorded via NIKE +

Liquid Counter:
500 ml water @6:21am
a glass of Pineapple Juice
250 ml water @ 10:19am
1 @ 10:22am Choco Filipino 3-in-1
250 ml water @ 11:26am
250 ml water @ 1:39pm
Coffee Counter:
1 @ 6:23am Nescafe 3-in-1 Coffee
1 @ 2:41pm Nescafe 3-in-1 Coffee
Rice Counter:
1 rice over 2 fried eggs and hotdog
1 rice over a delicious pork dish + an order of ginataang mais!
1.5 rice over Crispy Fried Chicken and LOngganisa 
Vitamin Counter:
2 capsules Sodium Ascorbate @ 10:19am
1 Cristane softgel capsule @ 11:26am
Feeling Counter:
Very very sleepy @ 1:39pm.

@5:13pm a 3.74 kms jog to school in 00:30:17 with Nike Lunarglide 4 H2O Repel. Recorded via NIKE +. Windy afternoon.

FRIDAY

Coffee Counter:
1 @ 8:15am Nescafe 3-in-1 Coffee
1 @ 12:33pm Nescafe 3-in-1 Coffee
Bread Counter:
1 90g Goldilock's Butter Cake Slice @ 8:15am
1 Rebisco Choco Sandwich ! 2:45pm
Liquid Counter:
1 @ 9:38am Choco Filipino 3-in-1
125ml water @ 11:34am
125ml water @ 1:35pm
250 ml @ 2:50pm
Rice Counter:
1 rice over a Giniling na Menudo
Vitamin Counter:
2 capsules Sodium Ascorbate @ 11:34am
2 capsules Sodium Ascorbate @ 1:35pm
1 Cristane Softgel Capsul @ 2:50pm

7.59 kms in 1:02 with NIKE Lunarglie 4 H2O Repel. Recorded via NIKE +.

SATURDAY

Afternoon run 13.69 kms (45 boring loops at Plaza Dilao) with green adiZero F50 Racer. Recorded via My Tracks.

SUNDAY

Morning walk 2.0 kms in 00:23:36 with PUMA Axis.

Morning run 8.25 kms in 1:07 with PUMA Axis. Recorded via NIKE +.

Afternoon run 5.01 kms in 42:28 with PUMA Axis. Recorded via Runtastic.