Analyzing my 2010 Greenfield Sunset Run

I've went to the gym today to push myself for a 15K run. And I've achieved it but not that satisfied with the results though.. Hopefully I could do better in my next run...

While at the gym, I was able to have water break after every 5K, so I am wondering now why is it that I had to make all those stopovers at water refilling stations and sponge grabbing stations while at the last run, what had happened to me then?? Till now I'm still quite puzzled... I was not able to make the last dash/sprint when I was near the finish line but there is still enough stamina/energy left in me for me to cross the line for that.

For now, I would need to be more serious with my training, coz Neutrogena Run is just 2 weeks away... My goal on the run is to have a good PR and nice photo with PhotoVendo. :D

I am getting thinner and thinner these days... I need to add a little more meat in me.:( Before my problem was because I was a little bit chubby so I would need to lose weight, but now it is the other way around. Maybe it was due to my increased physical exhaustion: Monday frisbee night, Tuesday running night, Wednesday running/gym night, Thursday swimming/badminton night, Friday running/gym night, Saturday rest day on alternate weeks when there would be runs on Sunday, and Sunday every other week fun run. Guess I would still need to somehow modify my diet. But as to how, I still don't know...

Stop!

I am realizing that I would need to control myself to keep on running after the wind...when something is not for you, no matter how much you would try to catch up with it, it would still slip away from your reach.

2010 Greenfield City Sunset Run

The result for the 2010 Greenfield City Sunset Run at Sta Rosa, Laguna had finally came out! My time was:

Rank: 38/588 Bib Number: 1028 Finish Time: 00:59:47 Chip Time: 00:53:49 Split_5k6: 00:28:41

It had finally put an end for me from trying to recall what I did really saw on the timing board after I had crossed the finish line. I thought then that what I saw was 43 minutes, but I did not believe I have reached that time, for if I do, I would be on the top 3 of female category in 10K then but all I could remember then was 43 and 21 on the boards. Guess I would have to learn how to read the time there too...


My rank had raised a little bit from 76 2555 Bernardina Ong 27 F 54:28 5:27 on the April 11 2010 Mizuno Infinity Run. But as I am still a newbie in running, I do not know how to analyze my result. So I am still not sure whether the finish time of 59:47 was my actual time or that of 53:49 as per chip time. :/ I was really nervous at the start of the run so was not able to look at my watch at the time of gun start. Well anyways, the result is not as what I wanted to have. I wanted to be at sub-50 on that run as that was already my second 10K run, but guess I was still not that well-prepared.


The race was held at Greenfield, Sta Rosa Laguna last April 24 2010. Since I lived in Manila, so I had to take the bus ride from the Mayflower parking lot in Mandaluyong arranged by the event organizer to reach the race venue. And as per my body condition, I could not drink much water or eat anything while on a long ride to avoid any stomach upset that I would have whenever I have eaten more than a handful of food. When we arrived there, I still could not drink or eat much for the race would start in an hour or so, so I was on the brim of dehydration even before the start of the run but I did drank a few sips of Gatorade just minutes before so as to energize myself a bit. Could not drink much liquid before the run too for if I did, I would have side stitches even at the start of the race. Arte talaga ng body but that's how it is...hayz


While on the run, I had visited all of the water stations and grabbed the sponges offered to keep me somehow hydrated to finish the run. As I am rethinking what had happened to me then, I guess maybe I was just overacting with being dehydrated for it was just 10K and not 21K that I had run then, I would not need that much water in my body to last about an hour run, maybe just not used to traveling that distance just for the run...:D


At the start of the run, I was tempted to give up and abandoning the race for I was really running out of breath and it was hard for me to breathe properly coz even though it was quite windy yet there were huge amount of dusts in those continuous gusts of winds but ironically I felt the weather was kinda humid. For quite sometime there, I was afraid the strong winds would flick me to the ground so I forced myself to just keep on going against the wind...not an easy task..

During the race, I told myself repeatedly and prayed to the Lord to keep me safe for the entire race and trying to enjoy the gusts of wind and getting used to it while running and watching the sun slowly retiring until it had left the horizon entirely. While at the race, we had encountered a blue vehicle that had a blind driver I think, for he still drove on to the runners lane that is filled with runners running. It was already marked as roads closed, yet he still has the guts to crash in on us, so I guess he must be blind. His blasting of horn while trying to drive through us really irritates me. What if some runners was not able to see it coming? They would be injured then. Hmph! Good thing Coach Rio was patrolling at that time, so he had taken care of the car before it goes all the way through. After the run, I had saw him and had a photo taken with him. :)

My stamina is still very weak, and would easily run out of breath, so one of those things I do not like most while running is to breathe in carbon dioxide, and air pollution from car exhausts. So usually for my training I would just opt for the gym at Slimmers World for there would be not much pollution present. But then, I would have to train myself to finish my run within an hour at the most for if not, there would be someone asking me to step down from the treadmill, and that is something I really avoided from happening. Kakahiya kaya yun..


For this run, I had already changed my diet from previously 2 slices of bread in the morning and 2 packs of biscuits for lunch and heavy dinner to a cup of rice and an egg for breakfast and a cup of rice and viands for lunch and light dinner. But as for my sleep time, yep I know, it is still the same, still very lacking in sleep hours, so for my goal now, I would have to really take care of my sleeping time...:D So in preparation for the next run, I would need to train more, to get to use with running at longer distances and faster pace, and improve on my sleeping time. Guess that's it first. :)


I would like to thank firstly the Lord for keeping me safe in the whole trip, then to my sister for always being there for me and even lending me your iPod when I just found mine malfuncioning some minutes before gunstart.


Really nice to see and meet Adination Takbo.ph members. Hope to see you all in the future runs! :)














After this run, I am realizing that I love running! I do not care anymore for whatever final time I would have, before this run, I was really pressured (by myself for reasons even unknown to me) to have good finish time so I was not able to really enjoy running, it was sort of like an endurance test wherein I would need to grit my teeth and finish. But after this run, I am learning to enjoy it. And I can say...I'm loving it! <3

太晚睡觉等于自杀

太晚睡觉等于自杀



任何试图更改生物钟的行为，都将给身体留下莫名其妙的疾病，20、30年之后再后悔，已经来不及了。

一、晚上9-11点为免疫系统（淋巴）排毒时间，此段时间应安静或听音乐 。
二、晚间11-凌晨1点，肝的排毒，需在熟睡中进行。
三、凌晨1-3点，胆的排毒，亦同。
四、凌晨3-5点，肺的排毒。此即为何咳嗽的人在这段时间咳得最剧烈，因排毒动作已走到肺；不应 Medicine，以免抑制废积物的排除。
五、凌晨5-7 点，大肠的排毒，应上厕所排便。
六、凌晨7-9点，小肠大量吸收营养的时段，应吃早餐。疗病者最好早吃，在６点半前，养生者在７点半前，不吃早餐者应改变习惯，即使拖到９、10点吃都比不吃好。
七、半夜至凌晨4点为脊椎造血时段，必须熟睡，不宜熬夜！



人体24小时使用手册

1∶00 人体进入浅睡阶段，易醒。此时头脑较清楚，熬夜者想睡反而睡不着。
2∶00 绝大多数器官处于一天中工作最慢的状态，肝脏却在紧张工作，生血气为人体排毒。
3∶00 进入深度睡眠阶段，肌肉完全放松。
4∶00 “黎明前的黑暗”时刻，老年人最易发生意外。血压处于一天中最低值，糖尿病病人易出现低血糖，心脑血管患者易发生心梗等。
5∶00 阳气逐渐升华，精神状态饱满。
6∶00 血压开始升高，心跳逐渐加快。高血压患者得吃降压药了。
7∶00 人体免疫力最强。吃完早饭，营养逐渐被人体吸收。
8∶00 各项生理激素分泌旺盛，开始进入工作状态。
9∶00 适合打针、手术、做体检等。此时人体气血活跃，大脑皮层兴奋，痛感降低。
10∶00 工作效率最高。
10∶00-11∶00 属于人体的第一个黄金时段。心脏充分发挥其功能，精力充沛，不会感到疲劳。
12∶00 紧张工作一上午后，需要休息。
12∶00-13∶00 是最佳"子午觉"时间。不宜疲劳作战，最好躺着休息半小时至一小时。
14∶00 反应迟钝。易有昏昏欲睡之感，人体应激能力降低。
15∶00 午饭营养吸收后逐渐被输送到全身，工作能力开始恢复。
15∶00-17∶00为人体第二个黄金时段。最适宜开会、公关、接待重要客人。
16∶00 血糖开始升高，有虚火者此时表现明显。阳虚、肺结核等患者的脸部最红。
17∶00 工作效率达到午后时间的最高值，也适宜进行体育锻炼。
18∶00 人体敏感度下降，痛觉随之再度降低。
19∶00 最易发生争吵。此时是人体血压波动的晚高峰，人们的情绪最不稳定。
20∶00 人体进入第三个黄金阶段。记忆力最强，大脑反应异常迅速。
20∶00-21∶00适合做作业、阅读、创作、锻炼等。
22∶00 适合梳洗。呼吸开始减慢，体温逐渐下降。最好在十点半泡脚后上床，能很快入睡。
23∶00 阳气微弱，人体功能下降，开始逐渐进入深度睡眠，一天的疲劳开始缓解。
24∶00 气血处于一天中的最低值，除了休息，不宜进行任何活动。

I am a 10K Finisher!

I am a 10K Finisher!

Yep, that's right, I finished 10K run for Mizuno Infinity Run 2010! :) My official completion time was

76   2555 Bernardina Ong       

27 F   54:28  5:27

Not that bad for my first 10K road run. And it was a great achievement as it is with much sweat and hardship involved.

At around halfway of the race which was when I was returning to the Buendia flyover, I really thought I would not be able to make it, that I would have to walk all the way back... I think it was because I was not used to the air pollution as we were on the road running while cars on the other side were passing by, the weather was humid and hot, and mostly because my energy was drained... Just as I was about to give up and just go on running and walking until I reached the finish line, good thing there were two guys ahead of me that was one a coach I think for he was the one doing the pacing and keeping time for his mate. I followed them all the way through to the end. The coach's pacing was really effective for me. I had thanked them upon reaching the finish line but forgot to ask for their name though...:D

Of the 3 runs that I had joined this was my worst so far. :( For my first 2 runs, which was both for 5K, I would just need some rest and gone back on running track again by myself. But on this run, as my first-ever 10K run on the road, I could just reach halfway and would need others' coaching for me to finish the 10K.

Before this run had transpired, I had already registered for the Greenfield Sunset Run in Laguna for 10K thinking that it would be no hard feat for me. But now it showed that I would need to make some preparation for it…

1. First thing that I would need to do is to change my diet plan. From previously two slices of bread with cheese spread and a cup of water for breakfast, 2 packs of biscuits for lunch, and heavy dinner, it had to be changed to heavy breakfast, burger/sandwich lunch, and light dinner…well hopefully..but dinners are always so delicious…:D
2. Then I would need to train more. For the 10K run, I had only tried twice to achieve 10K at gym, which is really not enough to have enough stamina.
3. I would need to join a running group. I had discovered the importance of going in groups during my last run, if I tried then to finish by myself, then I would have walked halfway through to the finish line. But by following a group, I was able to cross the finish line at 54:28.
4. Need to have enough sleeping time daily. I had been getting really not enough sleep time for the past year, so I think it is time that I train myself for this new habit.

Honestly speaking, after the run, I was about to give up running entirely. For I am already happy with the pounds I had tried so hard to lose for the past 6 months, but if I were to run long distances, then I would need to eat more so I would have enough stored up energy to finish the run. And as I have been mulling it over after the run till now, I have realized that this is something that I should keep on doing, for it would really help me dispose of my bad habits thus forcing me to train myself to become a healthy being thoroughly. :)

Fw: 小心！你正在吃的十种最脏食物

小心！ 你正在吃的十种最脏食物 http://www.foodmate.net/foodsafe/health/150511.html
食品伙伴网　（2009-11-12）　进入 论 坛

1. 鸡肉

　　污垢：经过对484只肉用仔鸡的研究后发现，有42%的被弯曲杆菌感染，12%的被沙门氏菌感染。而最新调查发现，美国每 人每年食用70磅 (35公斤)的鸡肉，比食用的牛肉、猪肉和土鸡都多。

　　超市避免方式：选择那些自由放养场养的鸡。这些鸡栖息的场所更大，一次屠宰的数量也少，所以安全性较高。

　　家用避免方式：为了避免食品中毒，在将生肉买回之后，先用清水泡一下，而不是直接将其放在烤碟里。这个捷径可以避免鸡肉和 其他食物带来的感染。 在切肉的时候，记得清洗刀子和案板。

2. 碎牛肉

　　污垢：对汉堡包中的肉的调查后发现，其含有53%的产气荚膜梭菌，30%的葡萄状球菌，12%的李氏杆菌。

　　超市避免方式：在超市的时候选择那些经过辐射处理的碎牛肉，一般包装上会印有经过辐射处理的标志。

　　家用避免方式：在牛肉中加入新鲜的牛至油可以防止大肠杆菌的滋生。

3. 碎土鸡肉

　　污垢：这是潜在的一种最脏的家禽肉。研究发现，有1/4的碎土鸡肉含有李斯杆菌、弯曲杆菌、梭菌或是三者的结合。

　　超市避免方式：选择有机土鸡。在结账的时候，用专用的装肉的带子放置土鸡肉。

　　家用避免方式：改变关于家禽的心态。想象这些家禽是被污染的，用高温消毒并清洗放置过生土鸡肉的碟子，用纸巾擦拭，不要用 海绵。

4. 生蚝

　　污垢：生蚝含有诺罗病毒(存在于海洋中的病原体)、弯曲杆菌和弧菌，从而导致腹泻。

　　超市避免方式：购买经过著名厨师处理过的生蚝。

　　家用避免方式：很简单，只要吃熟的蚝就可以了。如果你一定要吃生蚝，要仔细阅读购买建议。

5. 鸡蛋

　　污垢：虽然巴氏消毒法已经使鸡蛋中的沙门氏菌量降到很低，但鸡蛋中仍有细菌。选择熟透的鸡蛋而不是没有完全熟的煎蛋。

　　超市避免方式：留意装鸡蛋的纸板箱，只要找到经过高温消毒的字样即可，还有有效期。检查每个鸡蛋看有没有裂缝，因为细菌很 容易从裂缝中钻进去。

　　家用避免方式：把鸡蛋放在其纸盒里，然后放在冰箱里最凉快的地方。打过鸡蛋后，记得洗手。

6. 哈密瓜

　　污垢：研究发现，有3.5%的哈密瓜中含有沙门氏菌和至贺菌(人与人之间可以传染)。因为一般都是生吃哈密瓜，所以细菌会 直接进入你的肠内。

　　超市避免方式：买整个哈密瓜，因为切开的瓜很容易使细菌进入。

　　家用避免方式：吃瓜之前在自来水下面用清洁液清洗15到30秒，确保你买的刷子只用来清洗蔬菜和水果，否则会引起交叉感染。

7. 桃子

　　污垢：为了使桃子的表面看起来光滑洁净，在收获桃子的几周之前，农民会给桃子上撒农药。据报告，在桃子到达消费者的时候，其 表面已经覆盖了9层 的农药。

　　超市避免方式：用贴有有机标志的袋子装桃子和其他的水果。

　　家用避免方式：很多商品上面会有一层蜡来保持农药的作用，所以用海绵或刷子洗掉这层蜡即可。

8. 事先包好的莴笋

　　污垢：研究发现，有11%的食物中毒都是由事先包好的莴笋引起。

　　超市避免方式：由保鲜膜包起来的莴笋并不是没有病原体，可以选择散装的蔬菜。

　　家用避免方式：在吃之前，将莴笋的每片叶子都在自来水下清洗干净。

9. 冷盘

　　污垢：研究发现，冷盘可以很容易引起李氏杆菌，因为李氏杆菌更容易在寒冷的环境中滋生。

　　超市避免方式：避免选择熟食店的冷盘。

　　家用避免方式：在三明治上面涂上芥末，因为它可以在2小时之内杀死90%的李氏杆菌、大肠杆菌和沙门氏菌。

10. 葱

　　污垢：研究发现，葱里含有寄生物隐孢子虫、至贺菌和沙门氏菌。

　　超市避免方式：购买冰冻的葱，因为室内的环境很容易滋生细菌。

　　家用避免方式：将水龙头开到最大来清洗污垢，

清洗的时候剥去葱的外皮。（来源：美食中国）