Some Qatar National Day Parade Scenes

Photos taken last 18th December 2011 at the Qatar National Day Parade. Huge crowds jam-packed Corniche making it difficult to capture photos on the parade itself that is why most of my shots are the airshow and the spectators only.

Who cares on the parade.

Traditional Dhow Ships.

Navy Seals doing their stunt.

Paratroopers on colors.

Paragliding Qatari.

Qatar Airways' fat-man.

Chopper (I don't know what name).

These ain't the Blue Eagles.

My zoom lens is crying at 105mm.

Navy Seals?

Another helicopter.

Maybe a bomber?

QA in full escorts.

Portraits 1

Portraits 2 (seems I'm in trouble with this man).

Up close and personal with an Indian.

The retailer watching the airshow.

Tired Pakistani waiting for the parade.

The long walk home.

Souq Waqif aviary.

Qatar Airways Photo Contest Entry 1

Please Vote!

http://www.qatarairways.com/sites/english_qatar/offers/photo-contest.html#!/entry/228675

5 Elements of Chi Running

5 Elements of Chi Running

Most of us are never taught how to run; we just do it. So why is running technique important?

The biggest reason why you should pay attention to running form and technique is a simple one: so you can be a runner for many more years. I've been a runner or 35 years and have completed 40 ultra marathons. Focusing on my running technique is what has allowed me to keep going for so many years.

If you run in a way that hurts your body, you won't be able to keep running very long. Focusing on form and technique can help you stay injury-free. Also, improving your form can help you become a more efficient runner, which allows you to go farther and faster with less effort.

So what is ChiRunning and how does it improve running efficiency?

In ultra running, efficiency is the name of the game. I experimented with my form for years to try and find the most efficient way to run to become more competitive. A light bulb went off when I took a tai chi class in 1997, and I learned to move from my body's core and let my arms and legs follow. Tai chi is all about learning to relax your body's moving parts to be efficient. When I applied these concepts to a run, I was completely blown away by the difference.

In 2004, I wrote a book about what I'd discovered and it explains the technique I use. ChiRunning is designed to address the two vital reasons for focusing on form: injury prevention and energy efficiency. It works because it reduces the impact on your joints and allows your leg muscles to work less when you run.

The Basics of Chi Running

ChiRunning focuses on posture, leg swing, the position of the pelvis and a forward lean. It's not a fluffy, hippie theory--it's based on the physics of body mechanics. Here are the basics:

Run Tall. 

Think about this: When you're standing straight, your joints are in alignment and your skeleton is supporting your weight. When you run, you want to keep this alignment so your skeleton continues to be involved.

It's common, however, for runners to slump the shoulders or bend at the waist, which then requires the leg muscles to support most of the body weight, instead of the stronger skeleton. By maintaining good posture, you lessen the amount of work your legs have to do and move more efficiently.

Lean Forward. 

One of the biggest forces we have to fight every day is gravity. Why not make it work for us instead of against us? By adding a slight forward lean when you run, your body falls forward and you use gravity for your propulsion instead of your legs. This lean also helps keep your body in alignment, with your foot landing under you.

To do this, lean from your ankles, not your waist, and keep your spine straight. The lean is subtle; don't lean so far forward you are out of control or actually falling.

Land on the Mid-Foot. 

To keep your posture in alignment--which helps reduce injuries--while you're leaning forward, land with a mid-foot strike when you run. You want your foot to land underneath or slightly behind you, in line with your hips and shoulders.

Run from Your Core. 

Many runners I work with suffer from hip problems while running. Often this is caused by weak core muscles, which aren't strong enough to keep the hips and pelvis aligned. To reduce injuries, it's vital to keep your pelvis level. You do this by engaging your core muscles while you run. 

To level your pelvis, try this simple exercise: Stand against the wall and try to press your lower back into the wall. Watch what happens to your pelvis. You have to engage your lower abdominal muscles in a vertical crunch movement. Remember that feeling in your body and try to maintain it as you run.

Relax, Relax, Relax. 

It's common for runners to tighten up their shoulders or other muscles as they get tired. But all that stiffness and tension wastes energy and makes you less efficient. When you feel your technique slipping, ask yourself: Where am I tense, and what can I do about it?

Sense and respond with the correct adjustments, which might be as simple as straightening your arms and shaking them out or reminding yourself to lower your shoulders. In my book, I recommend a series of pre-run body looseners--such as shaking out your arms and legs, ankle rolls and hip and pelvis circles--to help your muscles learn to stay relaxed when you are running and throughout the day.

How hard is it to change your running technique?
Some coaches say you can't change your running form, but I don't believe that for a second. But it does take time to break inefficient habits. So, you'll need to slow down your pace at first to focus on the basics. Practice makes perfect. The more you practice, the quicker you'll learn it. For the average person, it takes one to three months for his or her muscles to learn something new.

Devote at least one run a week to technique. Don't listen to music or talk to a friend; instead, think about your body position and alignment and make adjustments throughout your run to stay relaxed and move efficiently.

Learning ChiRunning is like learning to ride a bike--once you get it, your muscles remember the movement, and it becomes intuitive. You'll feel a difference in your body once you get it. Many women have told me they suffer less hip, back and knee pain once they switch to this technique, in addition to increasing their endurance and speed. Hopefully, you'll be able to run for years to come. 

Danny Dreyer is a running coach and author of ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running. For a schedule of ChiRunning workshops or more info, visit chirunning.com.

Coca-Cola Where Will Happiness Strike Next: The OFW Project (w/ English ...

This one hits me hard.. Miss my family..

Running playtest review: Nike Lunarglide+ 3 running shoe

http://sport-locker.net/2011/11/23/running-playtest-review-nike-lunarglide-3-running-shoe/

When You’ve Lost Your Sense of Purpose

When You’ve Lost Your Sense of Purpose

On This Day - Year 2009

Yellow by Coldplay (cover)

Chasing Cars by Snow Patrol (cover)

 Counting Blue Cars by Dishwalla (cover)

Barely Breathing by Duncan Shiekh (cover)

Night Running

Eight Safety Tips for Running in the Dark

There’s a certain thrill associated with running after dusk. It’s just you, your focus and the night. With the winter daylight quickly waning, more of us will be hitting the streets post-sunset. And, as they say, it’s always better to be safe than sorry—so be smart and follow these important 8 safety tips for nighttime running.

1. Brighter is Better
Make sure you can be seen. Avoid dark-colored clothing and opt for bright, high-visibility colors and special workout attire armed with 360-degree retroflective material. The Nike Vapor Flash Jacket, for example, features a laminated face that reflects light back to its source with minimal scattering for high visibility in low light settings—from every angle. For extra precaution, don a headlamp or blinking bike lights.

2. Hats On
Additionally, wearing a reflective hat will not only increase your visibility to others, but the brim will help also cut down on any blinding glares from headlights and street lamps.

3. Run Against Traffic
Remember that just because you can see a car doesn’t mean its driver can see you. Running against traffic will allow you to spot oncoming vehicles (and vice versa) earlier on. Also, try to make eye contact and acknowledge each driver as a precautionary measure to alert them to your presence, especially when crossing an intersection.

4. Know Your Routes
Traffic may not be your only danger: potholes and road hazards lurking in the dark could pose a risk as well. Study your courses ahead of time in broad daylight to assess road conditions and make mental notes until they become second nature. Create familiar routes that offer wide lanes, streetlights and safe sidewalks. Also, consider shorter tracks or even indoor alternatives for harsh weather days.

5. Change It Up
It may sound grim, but potential attackers sometimes study their victims’ running routes. Vary your courses enough to avoid repetitive patterns that can be tracked. Some runners even suggest jogging with a key in hand should you need to ward off an attack. Also, let a friend know your route or leave a note at home.

6. Unplug
While music can energize your run, it’s best to avoid wearing headphones at night. Silencing your surroundings diminishes your ability to hear sirens, a car horn, a voice or any other potential hazards you should be aware of.

7. Safety in Numbers
If possible, run with a buddy or in groups. A pack of reflective, bright-colored runners will be much easier for drivers to see and will leave you far less vulnerable. If anyone gets hurt, backup is a few paces away.

8. ID/Cellphone
Lastly, always carry your phone and ID with you in case of emergency. It’s a simple but critical precaution that could save your life should you sustain an injury on your run. Invest in a waist pack to carry these indispensable essentials.

Stay safe with these tips and remember to exercise caution every time you exercise. Enjoy the night! 

Excerpt from Nike - Night Running.

First Race First Time

Finally there's something to be proud of. My first official timed race. My first run at The Pearl. After 34 years, it's never too late.. All I prayed for was 59 min 59 sec, He gave me strength and pushed me to a faster 56 min 50 sec 10,000m run.. Thankful for Doha College 10k Run officials, it was a very successful event, the breakfast was very good, the volunteers are great. Very well organized.

 

  My running logs above (Premier Timing results log and GPS route).

 The starting line. Not much crowded for 250+ runners. 

 The group that motivated me. My family in Doha.

DNF (did not fail)

50 Ways to Open Your World to New Possibilities

50 Ways to Open Your World to New Possibilities

“To get something you never had, you have to do something you’ve never done.” ~Unknown

 

Maybe you feel stuck. Or bored. Or frustrated. It’s not that you don’t like the life you live, it’s just that you suspect there’s something more. Some greater sense of meaning or excitement. New connections. New adventures. New possibilities.

The truth is those possibilities are always within your reach. You may not be able to quit your job or develop new skills by osmosis; but every day contains within it countless opportunities, all dictated by the choices you make.

Some of those choices may seem inconsequential when you face them. They’re the little things, after all. Why not do it how you usually do? Why not stay in your comfort zone when it’s just so comfortable there?

Do it for the possibility. The possibility that if you make one minor change you may set the stage for major fulfillment. Sometimes even the smallest shift in thinking or doing can create the biggest opportunity. Here’s how to get started:

GET OUT OF YOUR HEAD

1. Challenge your beliefs about what you can and can’t do. Maybe you are a good leader.

2. Challenge your ideas about how things should work. Sometimes when you decide how things should be you limit your ability to be effective in the world as it actually is.

3. Have a vision session. Write in a journal, create a video, sketch–anything that lets you explore what excites you most.

4. Look for opportunities in a tough situation. Eschew a victim mentality, and opt instead for a “ready for new beginnings” attitude.

5. Remove something from your life that doesn’t serve you to make room for something better and new. You never know what you might let in when you let something go.

6. Commit to something you always say you’ll do but always fail to start–and then take the first step right now.

7. Turn your focus from something don’t want to something you do want. This allows you to shift your energy from complaining to taking action.

8. Replace negative thoughts with positive ones. Positive energy creates positive results.

9. Identify the blocks that keep you from breaking a bad habit. Anytime you improve your habits, you pave the path for personal excellence.

10. Forgive someone if you’ve been holding a grudge. Removing that block will open you up where previously you’d shut down.

GET OUT IN THE OPEN

11. Walk to work and open your eyes. You may find a gym you want to join, or an organization where you’d like to volunteer.

12. Talk to someone while waiting in line and ask what they do. You don’t need to wait for a specified event to network.

13. Make an effort to connect with people you pass—smile and make eye contact for a little longer than usual. Being even slightly more open can open up your world.

14. Learn a new skill. Start taking piano lessons or karate classes.

15. Say yes to something you always talk yourself out of–sing karaoke or take a kickboxing class–even you’re afraid of you’ll feel embarrassed.

16. Take a walking lunch. Walk around your neighborhood for a half-hour, with no destination in mind, and then eat at your desk when you return. You never know what will happen when you get out without a plan.

17. Volunteer at your local animal shelter or ASPCA chapter.

18. Start something you always assumed it was too late to do. Take gymnastics, learn guitar. If it moves you, get started today. It’s never too late.

19. Take up urban foraging–the act of foraging for “free” fruits and vegetables around your city (where harvesting is sanctioned). According to worldchanging.com, “It saves money (free food!), it reduces waste (all that fruit isn’t rotting on the ground) and it builds community (…by forcing interaction between strangers…).”

20. Join an adventure club to try new activities, like white water rafting and rock climbing, and meet new people at the same time.

GET IN WITH PEOPLE

21. Offer to help someone else. Sometimes it’s the best way to help yourself, and not just for the warm fuzzy feeling it provides. You never know what you’ll learn through the process.

22. Carpool to work. This gives you a chance to get to know coworkers better–good for socialization, and possibly good for your career.

23. Compliment a stranger on something you notice. Everyone likes to be appreciated, and it’s a great way to start a conversation.

24. Take pictures of things you find interesting that other people might not notice. When you’re trying to frame the smiley face of leftover food on your plate, people will naturally want to ask what you’re doing. (I know this from experience).

25. Do something you enjoy alone. Go to a museum, or read a book in the park. You’re more accessible when you’re not engulfed in a crowd, making it easier for new people to approach you.

26. Wear an interesting T-shirt, something funny or nostalgic. You likely won’t get through a day wearing a Gem or Alf shirt with at least one conversation with someone new!

27. Move one of your friends into a new pool. Take one from the “we keep things light and casual” pool into the “we share our dreams and confide each other” pool. Research shows people who have 5 or more close friends describe themselves as happy.

28. Bring enough lunch to share with other people at work–particularly childhood favorites. Nothing bonds like shared nostalgia.

29. Pay attention to other people’s body language and expressions so you can offer assistance when they seem to need it.

30. Help someone else get out of their comfort zone. You just may set the precedent that you challenge each other in your friendship.

GET INTO YOUR WORK

 

31. Show up a half-hour early or leave thirty minutes late. You’ll get more done; you may impress your boss; and you might open yourself up to opportunities for growth–particularly if your coworkers aren’t around.

32. Speak up in a meeting, even if you don’t feel fully confident or you’re afraid you’ll be embarrassed. Your ideas can only take shape if you put them out there.

33. Hold your meeting outside. People work and engage differently in new environments, particularly when they can feel sunlight on their faces.

34. Hold a meeting standing up. This will most likely make it shorter, meaning you’ll be more efficient and create more time to work on something else.

35. Create a business card that speaks to what really matters to you, like Meng Tan’s “jolly good fellow” card.

36. Start learning a new language. The more people you can communicate with, the more valuable you become, particularly for work that involves traveling abraod. Only 6% of the world’s population speaks English.

37. If you don’t work in your dream industry, volunteer within it. This allows you to be your purpose now, even though you don’t have the job; gain experience; and make valuable connections.

38. Find a mentor. Ask someone who does what you’d like to do for tips.

39. Attend a networking event or conference that’s big in your industry. Collect at least 10 business cards, and follow up with emails the next day.

40. Consider one of these creative ways to turn everyday situations into opportunities.

GET CAUGHT IN THE WEB

 

41. Check the Craigslist Community section for activities, events, and classes–and then send at least 3 emails today. Don’t wait.

42. Start a group at Meetup.com to connect with like-minded people, or join one that already exists.

43. Ask on Twitter if anyone can offer you any tips to move forward with your dream.

44. Learn to cook one tweet at a time. @cookbook tweets entire recipes and instructions in 140 characters each.

45. Learn how to do anything that interests you on eHow, Instructables, or wikiHow.

46. Have a “friend trade” day on Facebook. Introduce your friends to one of yours, and ask them to do the same.

47. If you blog, find other bloggers in your niche and email them to introduce yourself.

48. Work on personal branding to help market yourself and attract new opportunities. Mashable has an excellent post about this here.

49. Search WeFollow.com to find the most influential people in your niche, then initiate contact them through Twitter or email.

50. Join the TinyBuddha Facebook community, where happiness-minded individuals gather to share their wisdom. (Or subscribe to tinybuddha.com for more tips to live out loud!)

There’s a lot of information here–way more than you can tackle all at once. But it’s more about quality than quantity. Even just one small change can have a ripple effect into every area of your life. Of course it’s up to you to decide what’s possible.

How do you open your world to new possibilities?

Credits to Lori Deschene 

http://tinybuddha.com/blog/50-ways-to-open-your-world-to-new-possibilities/

Secrets of Speed

This is effective..

Intervals and tempo miles matter. But they're not the only tools a runner can use to get quicker. Heed the advice below and watch your PR get a little lower.  

Lose Weight
A five-pound weight loss can take more than two minutes off your half-marathon time. Plus, weight loss can reduce your injury risk and improve your biomechanics.


Wear Less
Don't wear things that will slow you down. That means no fuel belt, no headphones, no iPhone, no long-sleeve shirt around your waist, and no heavy shoes.


Sleep More
Research from Stanford University indicates that athletes who get more sleep during training have better reaction time and speed. Even if you can't get 10 hours of sleep like the study subjects, the researchers say that just a 20-minute nap can help performance.


Drink Caffeine
Not only is caffeine credited with improved alertness and increased focus, newer research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a mocha frappuccino) 30 to 60 minutes before a race or hard workout.


Limit the Junk Food
Sugar can actually trigger hunger, which can lead to weight gain. Plus, you'll get more out of your mileage with long-lasting staples like whole-grain rice and pasta than with sugary foods that can cause sluggishness—not what you want if you're pushing for speed.




By Michelle Hamilton From the August 2009 issue of Runner's World.

http://www.runnersworld.com/article/0,7120,s6-238-244-258-13253-0,00.html

10k PR at the Moment

This is my best 10k time as of this date and been training diligently to break my PR this 18th of November 2011 Doha College 10k Run. Having a 10k in less than an hour (59min 59sec) for a beginner isn't impossible.

I am not sure if this Nike+ GPS app is 100% accurate but it has results. 

http://itunes.com/apps/nikegps

How to Fuel During and After a Workout

By Kisar S. Dhillon
For Active.com 

We must keep our bodies hydrated with the right amount of fluids, and we need to consume it in the right amounts to keep us healthy and safe during intense activity. There are certain drinks, snacks, and high calorie foods that you can ingest. If you perspire a lot or feel confused about how to fuel your exercise, here are some important facts to help you resupply the nutrients you need.

It is especially important to replenish essential nutrients when you sweat profusely or when running in high temperatures. Sometimes you need solid food that is easy to digest. These foods can increase low sugar levels, aid in muscle cramping, and help resupply fat storage that has been depleted. Here are three types of foods and drinks that you can have during and after an intense workout.

Electrolyte Drinks

I am not going to name electrolyte drinks because there are a ton of them. However, you should not use energy drinks, as they are not the same. We know the popular electrolyte drinks that the professional sports players use and those are the types of drinks we want. They should be used under intense workouts, not when eating dinner.

These drinks are meant for exercise and replenishing what you have lost. Do not use popular energy drinks because we are more concerned about hydration, not getting amped up. Instead, you can use energy drinks prior to exercise to get you into your rhythm and getting excited for the activity.  

Water is great, but sometimes you need extra elements, like salt and potassium (as an alternative, try 100% pure coconut water for hydration). Furthermore, only drink electrolyte drinks when your activity level and perspiration are intense. Otherwise you are putting extra sugary calories into your body that you probably don’t need. Only drink these while exercising.

Recovery Drinks

Post-recovery beverages or powder mixes are great because they supply a 4:1 ratio. This means that based on the serving size, you are getting four carbohydrates and one protein. The reason they have this ratio is because when you exercise, your body is using all the different energy systems that are fueled by carbohydrates, fats and proteins.

The protein component helps the muscle recover from the intense demand you just placed on it, and the carbohydrate replenishes important elements that you lost through sweating. The only component that it does not replace is fat. These drinks are great, but sometimes the person needs some fat in their system, especially if the exercise lasts over two hours (marathon, long hikes, ultra-endurance).

Solid Food Snacks

Fat is an essential nutrient that should not be avoided. If you are exercising for long durations you will need to refuel with some kind of fat. Some individuals with a highly efficient system will need to refuel with food during exercise, but most of us will be craving these foods at the end.

Some of the popular food items are a peanut butter and jelly sandwich, banana with peanut butter, protein bars, health bars, granola, trail mix, candy bars and string cheese. In reality, when you are doing intense workouts, eating a healthy small snack just doesn’t pack enough fat. It’s okay to eat a peanut/caramel candy bar if you are craving it during or after a long 26.2 mile run. You probably need it.

 

Stretch Before Run

Running: you gotta crawl before you walk.

Many people ask me "how do I start running?" - good question and the answer is not the obvious, "just put your runners on and go". Running, in general, takes time; running without injury, takes patience. Quite often, people have a misconception that you can start running  zero to10km the first time you start running. No. I often quote the saying "you gotta crawl before you walk" when I talk to people about how I started running.

My best advice to begin with is to join a running club or enlist in an expert. Personal Trainers are great and I endorse them, however most of them don't have a specialty in running. By comparison, a running coach can tailor a program specifically for you specializing in improving your overall performance and is relatively inexpensive. As a rule of thumb though, start off by walking. Walk as often as you can and perhaps after a couple of weeks, try mixing it up by incorporating running. Again,  speaking to an expert like a PT or Running Coach is important, as they will tailor a specific program to suit your level of fitness.

I cant stress enough to people that running is not something that you can just start straight away. If you do your homework, enlist in some sound advice, buy good quality runners that suit your feet and also invest in quality time to get it right, you will definitely be on the right track.

On a side note - I can't emphasize enough about the importance of stretching. I wasn't doing enough of it last year and as a result, I got injured. STRETCH!! STRETCH!! STRETCH!!!  So,before you do any running, you have to stretch. If you stretch regularly, you reduce your chances of getting  an injury. Stretch your quads/calves/thigh/back. Again, speak to your trainer or coach about some of the specific stretching exercises. I use the attached as a guideline. It works well for me and I stretch not just before I run but also after I run.

By speaking to the right people - the experts, you will be able to enjoy your running and  more importantly, without injury.

Credits to http://marathongurl.blogspot.com/

A Winter Running Plan From Runner's World.com

A Winter Running Plan From Runner's World.com

Al Zubara Fortress and Al Khor Corniche

Photos taken last November 7, 2011 during our road trip to Al Zubara, 110 kms. from Doha.

My batch-mates with family and friends from St. Joseph's School.

(Standing from left to right, Ferdinand Manalad, Errick Berania, Ana Paguntalan Berania, Tin's Mom, Paz dela Cruz, Reynaldo Eringco. Seated are Boben Sunga, Sam and Tin Asuncion)