Thursday, December 3, 2009
Thursday, October 29, 2009
Tuesday, October 20, 2009
Monday, July 20, 2009
Friday, June 19, 2009
Looking back, I am convinced that he was the one who introduced me into running. I remember vividly those days when I would join him during his 45-minute early morning runs. We would run from our home to the town plaza then drop by at the bakery to buy a freshly-baked hot pan de sal then head home to our waiting mom to eat breakfast together. There were also times that Papa was in-charge of the kitchen while mom was teaching us with our lessons. Being a lawyer, he never hesitated to do some kitchen chores when needed. He loved to cook us with delicious foods.
But great times always come to an end. At 52 he was taken away by our Creator. Nevertheless, I will always remember the values and all the good things that you taught us. Papa, wherever you are now, I’m still going to greet you a HAPPY FATHER’S Day! I miss you and I love you.
To all the fathers and fathers to be, HAPPY FATHER’S Day!
Wednesday, June 3, 2009
Last Sunday, I remembered those rhymes and wanted to recite it just to let it stop so I could join the scheduled race for that day. I was up at about 3:00 in the morning when I heard the heavy downpour on our roof so I thought the start of the race would be delayed but I readied myself just the same. I registered for the Earth Run for a 5K event and I was confident that my knee would cooperate with me this time. So I checked my gears and by the time I finished my coffee, the rain temporarily stopped. IceOne and I headed for McKinley Hill in The Fort just in time.
There were hundreds if not thousands of runners in attendance when we arrived. The atmosphere was a welcome treat for me as this will be my first race since I stopped three months ago after I finished my rehab. I was quite nervous and afraid that I wouldn’t be able to finish as this route was very familiar with me because this was the culprit where I injured my right knee and got an ACL. The hilly course here is as difficult as you could imagine it to be, but I was ready to conquer all my fears.
The race started at exactly 6:00am with a slight downpour which was an advantage for us runners. I started with a very slow pace and was glad that IceOne paced me all throughout the race. Water stations were ample and positioned in every 2.5 kilometers. I did have some walk breaks but it was only when I got some water to pour on myself. I was quite satisfied that I can again finish a 5K without the pain. How I miss running…
I know I am not yet completely healed but I was able to conquer the hills!
at the finish line after conquering my fears
Wednesday, April 22, 2009
Wednesday, April 1, 2009
Monday, March 30, 2009
with friends Baby a.k.a swthrt and Leng
Wednesday, March 11, 2009
I joined the takbo para sa kalikasan last Sunday March 8 to test my injured right knee. My Ortho previously diagnosed it with "miniscus tear" or torn cartilage but the MRI result showed that my knee has an ACL or commonly known as anterior cruciate ligament. The ACL according to Wikipedia is the most commonly injured knee ligament and is commonly experienced by athletes. The ACL is often torn during sudden dislocation, torsion, or hyperextension of the knee. Swelling that is usually attributed to bleeding from the tear may cause pressure and some discomfort, but the torn ligament itself rarely causes much pain. Due to the lack of severe pain, I was advised to refrain from running while I am undergoing therapy sessions and that is the worst news that I heard since I went to my doctor’s clinic. I have undergone four sessions with my PT and it lessened the pain so I decided to test it without my doctor’s knowledge.
During the race day, I thought I was ready to take chances so I woke up early a bit anxious that my knee would cooperate. IceOne and I positioned ourselves in the middle of the pack, stretched after a minute of brisk walking as our warm up. We started with a very slow pace until I suddenly felt the urge to pee because of the bottle of Gatorade I’ve downed before leaving home. I was fortunate enough to find a clean public CR on the route at the Roxas Boulevard. My plan was not to beat my PR but just to finish the race pain-free and I was glad IceOne paced me. My knee never complained until I reached the 3rd kilometer. The pain recurred the rest of the race. That was the time I walked and told myself that I won’t run again until my knee is ready.
Monday, February 16, 2009
Among my three kids, Jag is probably the most under-rated and most under-estimated. Compared to his two younger sisters, they are at par when it comes to academics. Though Jag is only an average student, he seemed to excel in other fields. Actually, he was running a sub-50 min. 10K when he was a 6th grader, a frustrated rapeller, a good basketball player, and an aspiring Rakista. Last Valentine's Day was a great manifestation of his other God-given talent. After their school's Foundation Day program, I was surprised when my only son handed me a yellow rose and two medals. He was the champion in the poster-making contest, and bested in Chess beating even those fourth year students. That was a great surprise son. You made me prouder even more. I love you...
Thursday, February 12, 2009
By Selene Yeager
Sit on the ball. Start with dumbbells at shoulder height, palms facing out. Press the dumbbells straight up overhead. Pause, and lower weights back to shoulder height. Don't arch your back while doing this exercise.
Sit on the edge of the ball, feet together, a dumbbell in each hand. Keeping your back flat, bend forward at the waist, letting arms hang down on either side of legs. Squeeze shoulder blades and raise the weights out to the sides until parallel to the floor. Pause, then lower weights to the starting position.
Triceps Press Back
Sit on your stability ball. Hold the dumbbells in front of you with your arms bent at 90-degree angles, elbows at your sides. Keeping your back straight, bend slightly from the hips. Straighten both arms and extend the weights behind you, turning palms up toward the ceiling once arms are fully extended. Pause, then return to start.
Sit on the ball. Hold dumbbells down at sides, palms facing out. Keeping elbows at sides, lift the dumbbells up to your shoulders. Pause, and then lower.
Lie back on the exercise ball (start on your back on the floor if this is too difficult). Hold the dumbbells straight up over your chest so their ends face each other and your palms face the ceiling. Lower arms so your elbows point toward the floor and the weights are even with your chest. Press arms back to the start.
Tones: Chest, triceps
Stand with your feet shoulder-width apart, back straight, and knees slightly bent. Hold a dumbbell in each hand. Keeping your back straight, bend 90 degrees from the waist and allow arms to hang down toward the floor, palms facing legs. Squeeze shoulder blades together and bend elbows, raising the dumbbells up to either side of your torso. Pause, and lower back to the starting position.
Tones: Back, biceps
Work Out Your Core Muscles
Your core consists of the collection of muscles around your midsection that, when strong enough, supports your body in almost everything it does.
Sit on the ball with your feet flat on the floor, then carefully lean back and roll yourself along the ball until it nests in the small of your back. Touch your hands lightly behind your ears and slowly lift your upper body off the ball, contracting your stomach muscles to their fullest. Hold for a second (longer as it gets easier), then lower back down and repeat.
Core benefit: Flat, firm abs
Side Pillar Bridge
Lie on your left side. Bend your left arm so your forearm is extended in front of you as shown. Press into your left arm and lift your torso off the floor. Your upper body should form a straight line from your hips to your shoulders. Place your right hand on your hip. Hold 5 to 10 seconds. Lower to starting position. Complete a full set, then switch to the other side.
Core benefit: Svelte sides
Lie facedown on your stability ball so that your back is flat and your chest is off the ball. (If balance is a problem, you can anchor your feet against a wall.) Extend your arms straight in front of you toward the floor, palms facing up. Pull your shoulder blades in toward your spine and lift and extend your arms to the sides to create a T with your torso. Pause, then lower your body back to start.
Core benefit: Pretty posture
Ball Hip Lift
Lie on your back with hands behind your head and hook the ball with your legs so it's nestled between heels and hamstrings. Contract your abs and lift the ball off the floor, rolling your pelvis off the floor and tucking your knees toward your chest. Keep your navel pulled toward your spine throughout the move. Pause; then slowly lower your legs back to the starting position.
Core benefit: No more lower belly pooch
Stand with your arms extended, palms down. Tighten your abs and lift your right foot off the floor and slightly behind you. Bend forward and extend your right leg behind you until your upper body is parallel to the floor. Your body should form a T. Pause, then lower to the starting position. Alternate legs for a complete set to each side.
Core benefit: Improved balance and flexibility