TYJ in Run for the FOOTure

Of the many races we've run, this one's special. After fifteen events, The Yellow Jersey finally launched the official Team Yellow Jersey shirt.  And it's only fitting to see TYJ paints the roads yellow on an occasion dedicated to  people with congenital deformity - the clubfoot babies. Yellow symbolizes hope and that we aspired to give them when we RAN for the FOOTure last August 1, 2010. 

Team Yellow Jersey is a happy bunch of people.  Shiny, happy people!  We are a group who don't mind whether we're in the lead pack or last in the race.  We don't care about the numbers - these are not the be-all and end-all.  If we excel in what we do, that's an extra.  We will run in just about anything - fashion's so trivial. And most importantly, We Run for Fun - this is the TYJ statement. 

On its maiden run, TYJ the shirt made a splash.  Here are the proofs:

          

For the following photos, TYJ would like to make special mention of Katol V., runner/blogger friend and a supporter, for capturing TYJ in action and for pimping us enormously in his blog. Thanks, Katz!

Sa uulitin.

    

Until the next race!

Run for Life 2010 in Photos

See you August 8 - Run for the Footure!

Running Soon!

See you on the road!

The 10 Best Foods for Runners

If you're still trying to figure out the best foods for energy, recovery and fitness, here's a helpful list  written by Matt Fitzgerald for running.competitor.com. Click here for the complete article.

1.  Wild Salmon

Wild salmon is an excellent source of omega-3 essential fatty acids, which are sorely deficient in the average American’s diet. Omega-3 fats boost heart health by creating more elastic blood vessels and improve nervous system functioning. These benefits go beyond general health to affect exercise performance. A study published in the European Journal of Applied Physiology showed that fish oil supplementation increased heart stroke volume (or the amount of blood the heart pumps with each contraction) and cardiac output (or the total amount of blood pumped by the heart) during low- to moderate-intensity exercise.

You can get the same benefits as fish oil supplementation by eating wild salmon or other omega-3-rich seafood two to three times per week.

 

2.  Cherries
 

Cherries are the most antioxidant-rich fruit on earth. They contain particularly large concentrations of a type of antioxidants called anthocyanins. Antioxidants provide a host of health benefits ranging from maintaining healthy blood vessels to prevention of cancerous tumor growth. They’re also good for athletic performance. In one study, the addition of cherry juice to the diet of competitive rowers significantly reduced the amount of strength loss and muscle soreness they experienced after a strength test designed to cause muscle damage compared to a group of fellow rowers who received a placebo instead.

 

 

3.  Kale

 

Kale is a member of the cabbage family. It contains high levels of vitamins A, B6, C and K, as well as iron and calcium, and is one of the most antioxidant-rich vegetables. NutritionData.com gives kale a maximum five-star rating in the category of optimum health. Kale also has strong anti-inflammatory properties. Low-grade inflammation resulting from exercise-induced muscle damage is a daily nuisance for many runners and can become a chronic issue in some cases. Maintaining a diet that’s high in anti-inflammatory foods reduces the risk of this problem.

 

 

4.  Skim Milk

 

With its balance of fast-acting carbohydrates and proteins, skim milk is the ideal post-exercise muscle recovery “food” for runners. Research has shown that muscle glycogen stores are replenished and muscle tissues are repaired fastest when carbs and proteins are consumed together after the completion of a workout. A study by researchers at Indiana University found that chocolate-flavor skim milk outperformed a popular recovery supplement when consumed after exercise.

 

 

5.  Bananas

 

Bananas are among the best pre-workout and pre-race foods for runners. Bananas are almost all carbohydrate. A large banana contains more than 30 grams of carbohydrate, just 1 gram of protein, and no fat whatsoever. Bananas are also extremely high in potassium (400 mg), which is lost in sweat during exercise. Their softness and light taste make them easy to consume even with pre-race nerves, and their natural “wrapper” makes them handy for eating on the road.

 

 

6.  Soy

 

Soy is a bona fide superfood. First, it’s incredibly versatile. You can enjoy it as edamame (steamed young soybeans), tofu, soymilk, and as the protein source in everything from soy burgers to some varieties of frozen burritos and energy bars. On top of that, soy provides a number of proven health benefits. Soy is clinically proven to lower cholesterol, reduce negative symptoms of menopause, and help prevent osteoporosis. It is also an excellent source of a type of antioxidants called phytoestrogens. On top of all that, soy is a great source of post-exercise protein to promote muscle recovery. Researchers at the Ohio State University recently published a study showing that soy protein is as effective as whey protein in promoting muscle growth in response to training.

 

 

7.  Old-fashioned oatmeal

 

Sports nutritionists recommend that runners get approximately 60 percent of their daily calories from carbohydrate to maximize workout performance. The average runner gets less than 50 percent of his or her calories from carbs. Starting your day with a high-carb breakfast is a great way to boost your overall carbohydrate intake. Old-fashioned oatmeal provides a whopping 27 grams of carbohydrate per ½-cup serving. What’s more, old-fashioned oatmeal is a high-fiber, low-glycemic index food, so the energy it provides is long-lasting. A Penn State study found that men were able to exercise significantly longer after a breakfast of old-fashioned oatmeal than after a high glycemic index breakfast of puffed rice.

 

 

8.  Green Tea

 

Green tea is on its way toward becoming the beverage of choice among runners, and with good reason. Green tea contains a high concentration of a class of antioxidants called catechins. A couple of Japanese studies showed that green tea extract supplementation increased endurance in mice. It appears that it worked by increasing the muscles’ capacity for fat burning during exercise by reducing the activity of free radicals that inhibit fat metabolism

 

As yet, there have been no human studies showing an ergogenic effect of green tea extract supplementation. However, in a recent human study from the University of Birmingham, England, acute supplementation with green tea extract increased fat burning during moderate-intensity exercise by 17 percent. These results suggest a strong possibility that green tea extract could delay fatigue during prolonged moderate-intensity efforts.

 

Other studies have shown that green tea reduces free radical damage to muscle tissue during exercise. And the caffeine in green tea is also beneficial for runners. (Green tea has 25-30 mg caffeine per 8-oz serving, compared to 120-170 mg in coffee.) Caffeine has been shown to boost performance in races of every distance by stimulating the nervous system and reducing perceived exertion.

 

 

9.  Tomatoes

 

All of a sudden tomatoes are best known as the vegetable (technically a fruit) that contains the antioxidant lycopene. While lycopene certainly is a beneficial nutrient, whose consumption is associated with reduced risk of macular degeneration and certain types of cancer, it is only one of countless healthy phytonutrients contained in tomatoes. Tomatoes are also a great source of many vitamins and minerals that are helpful to runners, including vitamin B6. A recent study found that laboratory animals fed a vitamin B6-deficient diet were not able to store as much muscle glycogen. Another great thing about tomatoes is that they add a lot of flavor to a wide variety of dishes and meals without adding many calories (there are just 27 calories in a cup of cherry tomatoes). Thus, tomatoes contribute to a diet that is both lean and satisfying and keeps you at your optimal race weight without feeling deprived.

 

 

10.  Whole-Wheat Pasta

 

Pasta is one of the most carbohydrate-dense foods, making it a great food to eat before big workouts and races, when you want to maximize muscle glycogen stores, and after big workouts, when you want to replenish those stores. But whole-wheat pasta is a better choice than pasta made with refined wheat flour. One cup of cooked whole-wheat spaghetti provides six grams of fiber, which promotes satiety and digestive health. Whole-wheat past is also a longer-lasting energy source than regular pasta.

 

photo credits: jlastras, basykes, ilovemypit, cordey, jason gulledge, norwichnuts, Dano, muffet, D Sharon Pruitt

My Left Foot

It's not about the Oscar-winning film. It's not Daniel Day Lewis'. It's the least likely subject I would write  about. Because it's my foot. Make that my left toe.  To be very specific, my toe nail. I just got back from my usual night run, a work-out terminated by the sudden showers.  While putting off my shoe which got soaked again in the rain, my attention was drawn to my left toe.  There it was, black and bruised.  A few seconds later, I was aiming my camera at it.

It's a souvenir from my first 15K - Kapamilya Run held last June 13. I had to endure the pain for about a week or two.  The good news is it didn't keep me from doing all my other activities including running. It's the same toe nail that made me stay away from nail salons since late 2003 and why Do-It-Yourself is my nail-cleaning of choice until now.
 

I used to be conscious about it while on slippers. But I realized I obtained it from a truly gratifying act so that's  reason enough to be proud. The cause was positive and I should see it from that perspective. Like some physical scars, it could easily pass for a reminder, something that has a good story to tell.  While other runners grumble about injuries and misfortunes, I feel blessed blogging about a toe nail.

Have a safe running, everyone!

Energizer Night Race - The Island Edition

South Korea, Argentina, South Africa, Malaysia, The Philippines. The fifth installment of Energizer’s “Keeps Going and Going” global ad campaign was staged in Mandaue City in Cebu on July 10, 2010. Some 2,500 eager runners, sporting glow in the dark singlets and headlights, took the streets and spiced up an evening earlier drenched with rains. Judging by the reaction, the crowd composed largely of onlookers seemed to have enjoyed the sight.

Collaboration

The foundation head and the beneficiaries

The event was a joint project of Energizer and GMA Network, with the former providing, among other things, gears and the latter, the entertainment. It kicked off with GMA Kapuso Foundation chair Mel Tiangco’s handing over mercury-free hearing aids to some hearing-impaired children. Pre- and post-race, runners were treated to a variety show which featured live bands and performances from the network’s stable of stars. Ana Maris Igpit, Rico Robles and Bela Padilla acted as hosts.

Parokya ni Edgar, Simon Losiaboi and Katrina Halili

Highs and Lows

The distribution of headlights and caps went on smoothly. For some quarters, the free headlight was the only reason they signed up for the race. The courtesy booths were also helpful, the staffs were very polite. I just find saying “you’re welcome” and “come again” in unison funny but a bit annoying. It’s the first time I took advantage of it and would probably use it again next time.

The race was supposed to start 8:30pm but race gun was fired a bit later. This is what usually happens when everybody wants that 15-minute fame or when event involves celebrities (lahat gustong magpasikat!). Runners were positioned according to category, 10K followed by 5K then 3K, to allow order upon leaving the starting line. But some people just couldn’t follow simple rules. Tsk, tsk, tsk.

The race course was well-secured, one lane was allotted to the runners, exclusively. To some extent, it caused heavy build-up but I’m sure people who witnessed this rare occasion were forgiving at that time. Marshalls were also on hand to assist. There were plenty of water stations and abundant water supply except at the last one where cups ran out I had to drink from the pitcher (without kissing the lid, of course). At finish line, more water flowed but food has gone completely AWOL.

The 10K race distance was short by 600 meters. Those who thought made new PRs were surely disappointed.

Ka-Blog, Ka-FB, Kapamilya, Kapuso, Kapatid

The running community is growing and so is social networking. Apart from sharing a common interest, another good side of it is actually seeing them actualize their passion. Just before the race, I bumped into Any Given Sunday's Ling Abella and chatted for awhile. Plus picture-picture.

Ling (3rd from left) with Team Yellow Jersey

I noticed Katol V. of A Shoe Story when he called Max Limpag of Sun Star who was standing next to me at the holding area. He was with fellow ARC and Daily Mile Runners. We paced for the first 2K or so of the first lap.

Katol (with blue towel) with ARC Runners

I would soon label her “The Overtaker”, in a good way. Why? During the final 1.5K in the Planet Sports Run, she acknowledged me by saying “hello” then went past me. In last Saturday’s night race, I returned the favor by saying “hi” just before the final lap of 10K. She turned, smiled then sped away. That’s Ged!

Ged (middle) with friends

I said it before and will say it again – any race won’t be complete without Twinkle Gonzalez Ignacio. I have already run out of superlatives to describe your love for the sport. So just continue what you’re doing because it’s just amazing! And by the way, saw your interview on TV. Wow! Ibang level ka na talaga!

Twinkle in another fascinating ensemble

People came in droves. Mom and Dad with kids in tow.  Barkadahan who chose to spend their Saturday night on a good cause.  Club runners. Competitive runners. Recreational runners.  And those who simply just love to run.  The event made for perfect bonding.

Nene and her family

Finally, it’s a welcome change to see friends from work outside the typical environment. I’m certain they all experienced a sense of fulfillment and pride crossing the finish line. The Yellow Jersey hopes to see more of them in future races.

Amy, Jinky, PJ, Rhea, Leo, Mildred, Diosyl

The Elites

Mary Joy and John Philip

She’s often called the other Mary, in reference with a champion runner who goes by the same name. But in no time I think, she will dominate and gain stellar billing, soon. Mary Joy Tabal topped the 5K Women’s category with a time of 20:49. Meanwhile, John Philip Duenas placed 3rd in 10K Men’s (not a lucky night, huh). I admire these young athletes (I used to train with their group). Despite the accolades that continue to pile up and their impressive resumes, they remain grounded and humble. Keep it up, guys!

Other winners include Mary Grace Delos Santos (10K Women), Adonis Singson (10K Men), Kenyan missionary Simon Losiaboi (5K Men), Aiza Suaybaguio (3K Women) and Jorry Ycong (3K Men).

Milestones

Drumroll - The Yellow Jersey salutes these landmark runs:

Team Yellow Jersey

• Ricky bravely accepted the 10K challenge and finished it convincingly (partida pa yan ha, no preparations). It’s only his 2nd race, the 1st was 7K (Che and Dahyan, are you listening?).
• Alex ran his 6th 10K race and 8th overall and did it less than an hour (sub-1). Wow! We should really be ready for our half-mary in September.

Dahyan, Tina, Che, Amy, Jinky, Daisy, Alex, Ricky, Leonette

• 
  
  Daisy ran her 2nd race, her first was the early morning Fair Trade run. Energizer Run was her first night race. Hmmmm…puro firsts ha.

• Che and Dahyan ran their 7th 5K race, and 8th race overall. Their other race was the 7K Kapamilya Run. They’re now contemplating about moving a notch up.

TYJ with Energizer mascot

• Jinky ran her 5th 5K race, Amy her 4th 5K. It’s also the 6th 5K race for Tina and Leonette. I know they will soon get out of their comfort zone and shift to longer distance runs. Kaya nyo yan, ladies.
• Shildy and Co. are our mountaineer friends and once in a while they dabble on running. It’s Shy’s 2nd run with Team Yellow Jersey.

Shildy and friends

• As for me, it’s my 14th race since I started in March 2010.

Prayers for Alex

Our condolences to the family of Alexander Landero, a 19-year old runner from Danao who died in a freak accident at the city’s district hospital. Please pray for the repose of his soul and for the comfort of his family.

Stay safe, people. Stay together.

Add'l photos: Dexter Samolde, Diabel Rodriguez, Claudio Monceda, Nene Lansang and Ged Gejon