MILO Apex Season 9: Starts September 8/9, 2014

 

The Season 9 edition of the MILO Running clinic is going to start very soon and runners of all persuasion are invited to join! The MILO APEX Running School is for anyone planning to participate in future races, from the 5k to the marathon (42k) distance. It accepts all levels of runners — and especially welcomes first time marathoners. At its core activities are 3x a week clinics that starts on September 8 to November 9, 2014.

The MILO Apex programs are very well organized and executed and are so much fun. The routes, distances, hills, core training and coaching are perfectly integrated to allow the runner the opportunity to complete any distance they wish to cover to truly enjoy the experience.

The training programs cater to all levels and provides a clear picture of what your running will look like week after week.  The coaching staff are very attentive to all runners and frequently check on their progress, physically and sometimes on a personal level.

Runners, specially the beginners will feel at home with the hands-on activities that is driving but friendly. The program’s aim is to not only achieve their goals but become more educated with the sport and most importantly prevent injuries whenever possible.

There are 500+ participants that join in all three venues and the group experience is truly amazing. Under their coaches’ guidance, you’ll be able to train injury free and all coaches, trainors and a great group of pacer friends are always there to keep you moving, even when you’re having a bad day. A plus to joining this clinic is gaining dozens of great new friends and social contacts.

For a minimum fee of P2,400.00, you get a whooping 36 sessions of different levels of training and is staffed strictly by Sports science trainers, running coaches and physical therapists.

 

Press Release:

On its 5th year, we are bringing you MILO R2 – APEX Running School: SEASON 9 – RUN, RE-FUEL, RECOVER!

The Country’s BIGGEST and FULL PROGRAM Scientific Running Camp covering injury prevention, strength and conditioning workouts, running drills, and now recovery and injury rehabilitation training needs of runners.

Re-Fueled and Re-Energized by MILO R2!

MILO R2 – APEX has produced more than 1000 runners in 4 years. 99% of MILO R2 – APEX runners have beaten their personal record while running less mileage.

Our team is composed of sports science trainers, running coaches, and physical therapist offering full support to your training needs. 

This will happen simultaneously at Quezon Memorial Circle in Quezon City,Bonifacio Global City, SM Mall of Asia By the Bay where enrolled participants can attend in any of the said locations.

For those who would like to join the ongoing running clinic beginning September 8 to November 29, 2014 and attend in any of the above locations, the fee is two thousand four hundred pesos (P2,400.00).

WE CAN ONLY ACCEPT 200 PARTICIPANTS PER LOCATION. SECURE YOUR SLOT EARLY BY RESERVING AND DEPOSITING THE FEE.

Venue/Program/Schedule:

1.  Quezon City Memorial Circle (September 8 to November 29, 2014)

Monday and Wednesday (6:30-8:30pm)
Saturday (5:30am-7:30am, Meet-up area at Abelardo Hall, UP Diliman )

2.  SM Mall of Asia, By the Bay (September 8 to November 29, 2014)

Monday and Wednesday (7:00-9:00pm)
Saturday (5:30am-7:30am)

3.  Bonifacio High Street near 7th Avenue (September 9 to November 29, 2014)

Tuesday and Thursday (6:30-8:30pm)
Saturday (5:30am-7:30am)

The Running Clinic has 4 Categories that will fit your running level:

MILO R2 – APEX Running School offers:
1.  Injury prevention. This includes Postural and Physical assessment Functional movement screening, Bio-mechanical Running Video Assessment, Pre-hab exercises, Recovery, and Sports physical therapy.
2.  Comprehensive 3-months strength and conditioning workouts using a wide-variety of equipments such as medicine ball, kettlebell, foam rollers, battle ropes, suspension training, and more to be added.
3.  Sports medicine and sports science lectures.
4.  Running science
5.  Supervision by top running coaches.
6.  MILO R2 – APEX has produced more than 1000 runners in 4 years. 99% of MILO R2 – APEX runners have beaten their personal record while running less mileage.
7. Training singlets.
8Water / hydration booth.
9. Certificate for the graduates.
10. Elite Milo-APEX Training Program by US Trained Athletic Performance
       Enhancement Specialist and Philippine Olympic Committee / RP
       National Teams Sports Training Consultant Coach Jim Saret.
11. Other Activities: Aqua Training, Trekking, Trail Running

TO REGISTER:

Please check out Coach Jim Saret’s website http://www.coachjimsaret.ph/and their Facebook page at : https://www.facebook.com/pages/Milo-APEX-Running-School/157455904270705

Mizuno Run Academy at BHS

While having a break after trying to scramble a series of difficult burpees,  crunches and squats during the early series of the FILFIT Camp with Jim Saret 3 Mondays ago at BHS, i  was able to squeeze myself in at the Mizuno Run Academy which was being held simultaneously on the other end of the sprawling High Street where Coach Patrick Joson was lecturing on the POSE Running method.

Lectures inside the Mizuno Store at BHS

Coach Patrick Joson

The Mizuno Run Academy is actually a beginners course on the science of running called “Discovering the Key to High Endurance” but its main attraction is learning the basics of POSE Running.  I’ve been to lectures of the Chi Running method conducted by Coach Lit Onrubia and i’ve always been intrigued how it compared to the POSE method and found varying similarities and differences within them.

While Coach Lit is a US Certified Chi Running instructor, we’re fortunate enough to also have the first Filipino US Certified Pose Method instructor in Coach Patrick who is also a certified International Triathlon Union Level 2 coach.

Although the basics is geared on the Pose Running method, the Mizuno Run academy also emphasizes on another training method of a low-stress fitness running program which can be tailored based on each individual needs. This is a holistic approach to racing and training and its basis is the aerobic system.  This system is called the Maffetone Training method which improves the aerobic system at using fat for fuel in the most efficient way.

The Maffetone tries to manage your stress, find the ideal nutrition and optimize your potentials by evaluating your strengths and weaknesses for improved performance. Easier said than done but based on the lectures and initial drills conducted by Coach Patrick, the concept here is building a foundation of aerobic fitness via Long Slow Distance runs and build slowly upwards in doing anaerobic and racing while being injury free.

Reminds me a lot of our old running clinic days at Runnex during the 80’s when we were doing the Arthur Lydiard way of training based mostly on controlled phases of running like base building/aerobic training, speed or hill training, sharpening and rest/tapering.

I’m not going into explaining about the differences/similarities of the POSE and Chi methods (there’s a lot of them on-line) but from the first impressions about the POSE, here’s what i surmised:

  • Your strides should be kept short, staccato-like with your leading foot under your body, not ahead or before  it.
  • Using the hamstrings more when raising your ankle straight up positioning underneath your hip.
  • Head, shoulders, hips, and ankles are kept in vertical alignment
  • Pull up, don’t push off the ground
  • With shorter strides, you should land on the ball of your foot and not your heels.
  • Mimic what Coach Patrick does (and ask how he does it, after!)

So there! We’re still on the learning stages of the POSE running method and the Maffetone Training method and i’ll be back again to report more on these after i do more body twisters at the FILFIT Camp! See you!

Running mates at the Academy

Rites of Passage: Clinic Participants Finishes 10K

One of the sidelights of last Sunday’s Runnex Executive Race was the 10k graduation run of the participants of the Runnex Discover Running Clinic. After more than 10 weeks of training under the leadership of Coach Jojo Mac, the trainees’ endurance and skills were put into test. Majority of the participants were now going to run their first 10k, while a few who may have missed part of the clinic sessions would run 5k. 

Standing at the starting line after the Corporate Executives runners were fired off 10 minutes earlier, i felt a little concerned about my role for this graduation run but excited for these first time 10k runners i was going to pace. The day earlier, Danny Villavicencio, convener of the running clinic, assigned me to pace these newbies to finish their 10k at the same route where the Executive Run was being held. Aside from myself, the pacing chores will also be shared with Betty and Tonette. 

Although i was regularly promoting this running clinic through this blog, i rarely attended the Sunday clinics as i was either on out-of-town work related activities or was running some races elsewhere. I hardly knew any of the 72 participants although many recognized me through this blog. 

We started at a cautious pace of 8:00/km although Betty and Tonette’s group, who were leading the faster runners forged ahead in a 7:00-7:30/km clip. During my pacing with my group, i was bombarded with questions on running form, nutrition, speed drills and everything that pertained to running. It was a great feel interacting with them on a gut level and listening to their experiences gave a me a greater understanding of their concerns and aspirations. 

We reached the first loop (5k) in 44 minutes which wasn’t bad at all. Those few who had minimal training opted to finish the run, their first 5k race. The majority of us continued as i continuously gave some pep talks and motivation specially when some were taking walking breaks, which was just fine. 

A kilometer at the academic oval, another 2 kilometers at the newly paved rotunda and the slight incline going back, we finally reached back the academic oval. One kilometer to go! The group was now very ecstatic, their pace grew faster as we were near the finish. 

We were cheered wildly as we crossed the finish line as the runners punched the sky with their fists and all of them had smiles big enough to light up Abelardo Hall. Our time was 1:31:00. These newbie runners represented the essence of what drew them all to the starting line last Sunday. The quest for better health and self-esteem. A sense of a fulfillment and direction to achieve their dreams. 

Crossing the finish line with them transported me back when i also was discovering running. I too had this sense of fulfillment and pride when i finished my first 10k. There is pride in achievement but most thoughts and emotions are internal. They have all finished what they came to aspire for and deep inside, they were  all proud of their achievement.

They now plan to continue with their training and pursue a larger purpose, to finish the 42k marathon this December 5. 

Way to go, guys!

Running clinic participants

Doc & Dra. Jun Kagaoan (1073/1072), Race Organizers of the Vigan Run taking a pose with Betty

Trainees in high spirits, ready to tackle their first 10k

My pacing group. Ecstatic with 1 km before the finish!

Pulling them to the finish! (Photo By Blas Tiangco)

Part of the 10k finishers

Doc Pinky Benitez winning the Runnex Executive 10k race (Womens Div) with Christy Roldan coming a close second

Cristy and Pinky holding their trophies with Runnex' Art Disini and Rudy Fernandez

Runnex's (l-r), Ofie, Owens, Rose and Armie

Running Clinic Visits The ULTRA

It was a Sunday to remember when the Runnex Running Clinic went to the Utra Track Stadium in Pasig to do interval and other speed training workouts, this time concentrating on developing speed in running. Coach Jojo Macalintal continued the form drills, strength drills and other core exercises before concentrating on the improvement of our strengths, efficiency and speed.

The work-outs were fun yet challenging, tapping the potential of the runners on the specifics of speed and racing in the middle distances like the 5 and the 10ks. It was a fun experience for all oldies and newbies. After the run, the runners proceeded to Betty’s Valle Verde residence for a hearty breakfast. Thanks, Betty!

The Running Clinic is still open for beginners, intermediate and advance runners. Assembly is in front of Abelardo Hall, U.P. Campus, 5:30am-6:00am every Sunday. Just look for Mr. Rudy Fernandez.

Running Clinic is FREE!

Stretching before the run

Panoramic view of stretching exercises before the run

More stretching

More stretching

Coach Jojo supervises the trainees of the running clinic

Coach Jojo supervises the trainees of the running clinic. Doc Pinky in pink shirt

Runners take turns in pacing the ladder guide

Runners led my Mel Severino take turns in pacing the ladder guide

Marsha taking it easy in front

Marsha taking it easy in front

Coach Jojo seems to be demonstrating how to play "patintero"

Coach Jojo seems to be demonstrating how to play "patintero"

"What dance step is that, Betty?"

"What dance step is that, Betty?"

One of several exercises

One of several exercises

Few rounds around the track

Few rounds around the track

Merriam, getting the hang of running the Kenyan way

Merriam, getting the hang of running the Kenyan way

Rudy is hot on her trails

Rudy is hot on her trails

Hmmp...ang bagal nyo kasi, eh!

Hmmp...ang bagal nyo kasi, eh!

Enjoying the faster paced runs

Enjoying the faster paced runs

Norion san, getting ready for the challenge of Mr. Murakami

Norio san, getting ready for the challenge of Mr. Murakami

Listening to Coach Jojo for interval run assignments

Listening to Coach Jojo for interval run assignments

Newbies getting the feel of it

Newbies getting the hang of it

Enjoying it

Enjoying it

The oval was exclusively all for themselves

The oval was exclusively all to themselves

Fat burners

Fat burners

View from afar

View from afar

More stretching

More stretching

After the run, a buffett breakfast was hosted by Betty in her Valle Verde residence for all who joined.

After the run, a buffett breakfast was hosted by Betty in her Valle Verde residence for all who joined.

On Running Form: The Kenyan Method

Just when you think you’ve learned all there is to know about running form, someone lectures about how the rules have changed. Way back when during the 80s, we were taught that the best foot strike was to land on your heels first then roll your foot forward and take off with your toes. I’ve had my share of injuries while doing this style of foot strike so i abandoned this and just ran on something i would feel comfortable with. Well, it still didn’t make me a faster runner nor did it make my running more efficient so i experimented with various running forms until i found the stride and the form which kept me more relaxed without stressing the muscles too much.

Now, enter Coach Jojo Macalintal. Jojo has been recently hired by Runnex to coach the participants of the Runnex Sunday Running Clinic on proper running technique, fitness, mental technique and devise a training program geared towards the participants in finishing the 42k 1st Quezon City International Marathon this coming October 18. Lecturing what he has learned from the latest on running techniques at the running clinics he attended in Singapore recently, Coach Jojo now preaches the “Kenyan” method of running.

The Kenyan method dictates a straight body to a slight forward lean, a mid-foot landing on a slightly bent knee, a fast turn-over or cadence of about 130 steps per minute, and short strides or the so called “baby steps”. The Kenyan way uses less over-all energy and alleviates the shock in the knees. However, the pain would initially shift to the calves, hamstrings and buttocks once you start this technique for the first time.

The Kenyan technique incorporates long, flowing, seemingly effortless stride.

The Kenyan technique incorporates long, flowing, soft, effortless stride.

But why the ‘baby steps’ as the elite Kenyans are famous for their long, smooth giant strides? Coach Jojo explains that the shorter strides would automatically make your midfoot or forefoot land first thereby avoiding the usual ‘heel-toe’ push of the regular runner.

During our first Sunday with Coach Jojo, we started with stretching and warm-up exercises. He demonstrated the drills we had to do, firstly, the jump rope drill of up and down bouncing, jumping on one leg while the other is stretched sidewards, at the front and at the back then vice-versa. We did short backward runs to emphasize the butt kick. We then ran 3 laps (2.2k per lap) at the academic oval while he critiqued and corrected each runner’s form. He showed us how the arms should go forward and back and avoid the side to side sway in order to help the legs propel straight and the foot to strike underneath the center of gravity. (But we already knew this).

Short strides, fast turnover, stand tall, fall tall is the name of the game

Short strides, fast turnover, stand tall, fall tall is the name of the game

During the run, some of the pacers would shout out the cadence steps of “1-2-3-4/1-2-3-4” like drills in ROTC. It would be repeated intermittently with the reminders of “stand tall, fall tall” and when the slower pacers couldn’t keep up with the fast pace, they would order, “slow down, slow down!”

While looking at the runners in front off the pack, i observed that some of the newbies were adapting and getting the feel of the new method. Coach Jojo informed us that it would take about a month to master this technique.

Getting the feel of it

Getting the feel of it

Smile, the Kenyan way

Smile, the Kenyan way

I was even more surprised to see the grizzly old-timers and marathon veterans in the group like Art, Rudy F., Jun , Obet and the others, including myself  (who were first adamant and skeptic of this new technique) gamely adjust to this new method, like true Kenyans doing their cool-down jog after a grueling 20kms of hill training.

Now, who ever said you can’t teach old dogs new tricks?

Quezon City Running Clinic

It was an auspicious start at the soft launching of the Executive Runners Club (RUNNEX) Running Clinic held at the University of the Philippines grounds last month.

The opening of the ten (10) month running clinic was attended by about 75 old-time runners and beginners alike with notable running luminaries as guests giving lessons on proper running technique, drills, strength and flexibility exercises.

The objective of the running clinic is to teach the participants proper running technique and to guide them to finish a 5K, 10k, 21k half-marathon and eventually a 42k full-marathon race. The clinic is led and supervised by instructors/pacers who are all veteran marathoners. Top running experts have also been invited to give valuable inputs and lectures.

Early birds

Early birds

Runners started to trickle in at break of dawn

Runners started to trickle in at break of dawn

First guest lecturer was Mr. Pasadas, coach/trainor and husband of former Filipino track star, Elma Muros

First guest lecturer was Mr. Posadas, coach/trainor and husband of former Filipino track star, Elma Muros

Mr. Posadas with some runners listening intently

Mr. Posadas with some runners listening intently

The running clinic has been a yearly affair which started in 1983 and has produced countless runners who have finished at least a full marathon since then. The program has been designed for everyone who wants to run or jog without pain and injuries that are commonly associated with running. First timers are grouped as “Beginners Group” and will be guided in order for him/her to progress from zero running experience to 30 mins- 1 hour non-stop (except when stopping on water stations) after 10-12 weeks. Graduates will be able to successfully complete a 5k or a 10k race sometime this August.

It's former track star Elma Muros-Posadas' turn giving the lectures

It's former track star Elma Muros-Posadas' turn giving the lectures

Pep talk

Pep talk

More pep talk

More pep talk

In front of some Runnex members

In front of some Runnex members

Elma now leading the stretching exercises

Elma now leading the stretching exercises

Doc Lito trying to do the split

Doc Lito trying to do the split

Giving special instructions

Giving special instructions

Aside from the beginners group, there are also different pace groups varying from 7-8 minutes per kilometer pace (Intermediate Group) and the 6 minute (and faster) per km pace for the (Advance Group).

Elma with the beginers and intermediate groups

Elma with the beginners and intermediate groups

Checking on running form

Checking on running form

A light banter with the ladies

A light banter with the ladies

Former Olympic swimmer and Asian Games Champion Ral Rosario enjoying the proceedings with his son

Former Olympic swimmer and Asian Games Champion Ral Rosario enjoying the proceedings with his son

The training runs are mostly held inside the UP Campus but during the full marathon training, runners are led outside campus for additional mileage. The work-outs vary from 5k-15k depending on the training program schedule. When training for full marathon, mileage goes up from 25-32k as LSD (Long, Slow, Distance) training.

"Run With Us Every Sunday" streamers

"Run With Us Every Sunday" streamers

The Running Clinic is still open for beginners, intermediate and advance runners. Assembly is in front of Abelardo Hall, U.P. Campus, 5:30am-6:00am every Sunday. Just look for Mr. Rudy Fernandez.

Running Clinic is FREE!