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Dolphin Energy Doha Dash

Posting here some photos of 2013 Dolphin Energy Doha Dash 5k, one of few new races here in Doha and as a part of its National Sports Day. It's nice my friend was able to get me some pics for I wasn't able to bring my camera with me.

At the start of the 5k dash.

  

At the starting line.

The smell of sunscreen at the starting line.

The car that brought us at the circuit.

The turnout was good for an inaugural run sponsored by some of the best companies here with more than 1000 participants running in various events such as 3k, 5k, 1k ladies walk and the 1k run for children. Part of the registration fee went as a cause to ROTA (Reach Out to Asia) as charity which is nice.

The race was held at the Losail International Circuit and it was my first time to race into a circuit track. MotoGP was held here annually by the way.

Losail International Circuit

I am with my two friends and they were both first timers to experience a race. They both finished and received their first medals as runners.

With running buddy Romeo.

With running buddy Mike.

With Romeo again plus the medals.

Romeo, me, Megi, Donna and Lance.

Romeo, me and Mike at the pit lanes.

Covering the 5km in 26minutes ++, I crossed the finish line happy.

My 5k time.

March 2, 2013, I will be participating for another 10km run in Al Khor.


Keep running!

Confessions of a Frustrated First Time Marathoner

I run.

I love to run when I’m stressed, I happen to run when I’m emotionally feeling heavy and I like to run before I go to Fridays, Applebee’s and buffets. We all have reasons why we run. When everything seems easier, I tried to push myself more. Then I thought of getting more serious. From where I am now (Doha, Qatar), there are very few running events I can join to, but still there are few 10k’s, 5k’s where we can easily participate. I ran my first 10k last November 2011 in Doha College 10k, got sub-1hr clock and only that time I felt good about myself again. Joining several 5k’s and 10k’s come across Qatar and it was fun, I had also encouraged few friends to join in small races and it was a success. 

My Lunarglide+ 3

My Lunarglide+ 4 I used in long runs

Come July 2012, me and my friends were on a drinking session (which we do after a weekend long run) has decided to level up our running potentials. There is this big event happening on January 25^th 2013, the Standard Chartered Dubai International Marathon and I decided to participate on this race. Full of courage, determination and confidence, we arranged a 16 week training program adapted to one of our running buddies who happened to run on this marathon a few years back.

LG+ 3's mileage

Last October 2012, I started training for my first marathon. As a so called runner for the past three years, this is my longtime dream and on my opinion, I can only certify myself as a true runner if I have completed a marathon (we’ll that’s just only my assumption).  Every Friday is my day-off to work so starting on October 5^th; my 16 week training has begun.

By the way, before this marathon craze started, me and my friends created a running group two years ago (I think we founded it 11 October 2011). Doha Takboholics by its name, a group of Filipinos living in Doha, Qatar, who loves running (of course). We formed this group just to get organized with our weekly long runs and share some points, tips or advices through our own personal experiences, the benefits and advantages of running and to what it did to our lives.

Back on the training, I adopted to follow TBR Marathon Training Plan for Beginners, which has its main goal of letting the trainee finish a marathon, not to break PR’s, not to get sub-5hrs time. I followed this program since this is my first time to run a full 42.2km. 

All is well come November till December; every Friday long run was fun. Long runs were very organized, water stations, timings, everything is going well as planned. The long run is very important since this is the part of the training where our endurance will be tested and on my experience, this is where I gained confidence going farther on my runs. Of course there are also these weekday runs (7km to 10km runs) which I called maintenance runs just to prep or condition myself for the weekend long run ahead.

My 16 week training log posted on my office walls

On January 4, 2013 – Week 14, three weeks before the main event, a scheduled 28km was set. I felt a bolt of pain inside my right knee as I approach my 26km mark. I put my running on hold for a few seconds by walking and trying to listen to my body. I felt the pain for a few more steps and felt no sign of relief as I go along the way to finish the distance. Walking along Corniche, my heart starts to tremble; I panicked, and felt scared and discouraged. I still tried to get through the 28Km. length of the run and upon reaching the finish point; I am struggling to make a few more steps on the way to my car to get hydrated. I sat down on the sidewalk curb and started to realize that I did something wrong, I have gone too fast too soon. I didn’t take control of my run, I just let go of my pace unaware of the consequences it may give. This is my attitude, I felt no pain, that is why I push, that is because I know I can still give more, but it’s wrong. I came to a point that I realized I should have done less. It’s too late, harm has been done.

This is not the first time I experienced this pain, last year, it was my left knee that had the same discomfort. I ran from 20km to 40km per week which is supposed to be done on few increments before trying to get the distance. I managed to recuperate from that left knee pain by doing less on my runs and starting slow all over again. Same story; going too fast too soon and not learning from the mistakes of the past.

My Nike GPS watch to log and monitor my runs

Back on my training, the push I am feeling along the 16 week period has gone bad. I skipped my weekday runs by doing spinning cycles and leg workouts just to divert the pain and improve my seldom used muscles by cross-training. Come week 15, our scheduled 32km was cut to 21km as majority of the group decided to taper our long runs. I managed to finish the 21km without pain by running on a slow even pace. I also tried to tape my knees which I think has made a big help supporting my patella. Until the last week of our training, a 16km easy run was done capping off our 16 week marathon training last 18 January 2013. It feels good I have finished the training days and get past the pain and injury along the way.  

Now the excitement has doubled, race day is on Friday the 25^th of January and supposed to be flying to Dubai by Wednesday the 23^rd as planned. Shoes, dryfit socks, race belts, tapes, gps watch, shorts, singlets, sunscreen, visors, eyeglasses, camera, creams, pain relievers, permits, passport, hotel booking and plane tickets are all checked.

January 23, 2013 and departure time has come and as soon as I am in front of the check-in counter, the crew holds me for Visa concerns. I am supposed to get UAE Visa upon arrival at Dubai Airport, since I am an Engineer and it is normal practice here for professionals going to UAE. Suddenly the crew approached a senior officer and they both talked to me about my residence ID expiration date which is 1^st April 2013. I asked them what the problem is, and then their reply was I should have at least three months before the expiration date on my residence ID to be allowed to have visa upon arrival in UAE. Blood goes up in my head, my eyes turned hot, I told them nobody informed me of the fact that this is the requirement, I even asked the airline ticketing office before I purchased my ticket to clearly verify my eligibility to get visa as soon I will arrive in Dubai.

The race bib I'm supposed to wear on race day

I managed to keep my composure that time by not feeling upset. Then I got the option to acquire visa through a friends’ referral in Dubai. I applied new tourist visa that same time I was put on hold at the check in counters. Sadly my airline has to leave and my promo tickets became trash. I am so upset when I left that departure area. I just tried to keep relaxed and kept in mind that this may affect my performance come race day on the 25th. Sleepless nights and bad dreams occur on the nights of the 23^rd. Every now and then I am refreshing the mail app of my iPhone just to make sure if visa has been emailed to me but sadly I haven’t receive one till morning time.

I keep on waiting until the 24^th and still my tourist visa has not yet been issued. I tried another option of renewing my present residence ID but unfortunately it cannot be processed as quickly as I wanted. I prayed and hoped the visa will be on time before I book for a new flight.

It’s already 8pm, Thursday 24^th January; my friends participating on the event was already in Dubai. I felt the urgency once more and still hoping to receive the visa that evening. I checked flights and the only remaining option I got is the 1:00AM and 2:35AM flights to Dubai.

The visa I'm waiting came a day after the race.

Until it is 10pm, the flights were closed, the visa was still on process and I am dead tired and numb. Tears started to fall on my eyes as I tried to reply one of my friends’ text message. I surrendered to the challenge, I failed to do my best, but I still tried my options and still fail. I go back to bed teary eyed, my head starts to feel pain and my chest so heavy I wanted to scream out loud in my room. Flashbacks of my training days haunted me, the pain I felt on week 14 and my recovery from that injury, the happiness of that rainy morning of week 13 when I ran 21km in full rain, that 32km run where I had sub-4hrs clock and felt no pain and the taste of the GU gel my friend gave me not knowing it should be eaten and drank with water. Still on my bed, I reflect of the pain this event gave me and thought this is the second most painful thing that happened in my life after my breakup from a previous relationship.

Doha, Corniche where I run on weekends

25 January, 2013, race day, I felt pity and sadness to myself for what happened to me. I cannot deny the truth I am hurting. I just put in my mind that today is not the right time for me. Maybe it’s my friends’ time, but not mine. I’m proud and happy they all finished the race. From a circle of beer drinkers to full marathoners, I am really honored to be their friend.  I have many responses from friends who knew I failed to join the marathon. They have the same worries that I may stop running or I may not have the drive to run again. I am thankful for them, sincerely appreciated their concern and most the important is they still believe in me.

My longest run by far

That same afternoon, I grab my singlet, wore my shorts and put on my running shoes. I went out of the villa and run. I run for my friends, I run for their success. I finished my 12km, not 42km, but still with my head looking up, unbowed.

Still, I run.

I run because it helped me move on with my last relationship, I run because our salary is delayed for three months, I run because my father is diabetic and as a cause for those experiencing the same illness, I run because I am fat (not now, this was an old reason why I run) and I run because I’m still figuring out what to do in my life. 

We all have reasons why we run.

My 2012 Dailymile Year End Report

It's Taper Time

How to Taper Before a Marathon

What to Do During the Tapering Phase of Marathon Training

The tapering phase is a critical part of your marathon training. During the last couple of weeks of your training, it's important that you taper, or cut back your mileage, to give your body and mind a chance to rest, recover, and prepare for your marathon.

Here are some general guidelines for what to do and what to expect during the pre-marathon tapering period:

THREE WEEKS BEFORE YOUR MARATHON

• Do your last long run or long race three weeks before the marathon. After that, cut your mileage down to about 80% of what you were doing.
• You'll probably feel tempted to run longer and harder during this time, but you must resist the urge. You're not going to make any fitness improvements with three weeks to go before the marathon. Try to remember: Less is more. Running less reduces your risk of injury, gives you time to rest and recover, and allows your muscles to store carbohydrates in preparation for the big race.

TWO WEEKS BEFORE YOUR MARATHON

• With two weeks to go until race day, cut mileage to about 50 to 75% of what you had been doing.
• Beginner runners who want to do a tune-up race during this time should stick to a 10K or shorter. More advanced runners can do a half-marathon up to two weeks before the marathon. Doing a tune-up race before your marathon can help you predict your marathon time.
• Don't be surprised if you feel some new aches and pains during the tapering period. It's a normal part of the process, as your body repairs itself from months of training.
• Sleep is also an important part of the tapering process. You don't need to sleep for excessive amounts of time, but try to get at least eight hours a night.
• If you want to get a pre-race, deep tissue massage to loosen up your muscles, do it at least a week before your marathon. A deep tissue massage can have the effect of a hard workout on your muscles, so you don't want to do it too close to the race.

ONE WEEK BEFORE YOUR MARATHON

• Cut mileage to about one-third of normal during your final week before the marathon. Keep your normal pace for the most part. Slowing too much can alter your stride or make you feel sluggish.
• Give your muscles a chance to rest and skip your strength-training routine in the final week before your marathon. You won't get the benefits from it until after the marathon anyway.
• Work on your mental preparation by reviewing the course map and visualizing yourself during the race. Get mental tips on how to approach the various segments of the marathon.
  More: Smart Racing Strategies
• Eat a diet rich in complex carbohydrates (whole-grain breads, pasta, and cereals), and drink plenty of fluids. In the week before your marathon, about 65-70% of your calories should come from carbs. Avoid alcoholic beverages since they have a dehydrating effect and can also interfere with your sleep.
• Take at least one or two days off from running during marathon week. Some people prefer to take off the two days before the race, while others will take off Friday before a Sunday marathon and do a very easy 20 to 30-minute run the day before the race to work out last-minute nerves.
  More: Should I Run the Day Before My Marathon?
  What to Do the Day Before Your Marathon
• As race day approaches, you're likely to be stressed and irritable. Stay relaxed and confident, and know that pre-race nerves are normal. Try to avoid stress-inducing activities or situations. (For example, don't go to the DMV in the week before your marathon!) Start practicing some methods to deal with pre-race anxiety. It's never too early to start packing for your marathon. Leaving it to the last minute is likely to create unnecessary stress.
  More: What I Can't Sleep the Night Before My Marathon?
  What to Do the Morning of Your Marathon
• Get your friends and family on board to be your race supporters. You can share these tips for marathon spectators with them to make sure they're ready to cheer you on.

By Christine Luff, About.com Guide

New Year: Running Resolutions

At the start of a brand spanking new year, we've come up with these inspirational ideas to help you fulfill your 2013 potential...  

 

Simple ideas to help you get more from your favorite sport.

Make it a milestone

Whether it's your very first race, the decision to tackle fells, a 5k, a 10k, a marathon, or a triathlon, make 2013 a year to remember by challenging yourself to completing a huge milestone of a race – the year'll fly by!

Big targets will give your year a structure as you build up to the big day, replete with smaller targets to tick off. Think of the pride you'll feel as 2013 is marked out as 'the year you…'

Tackle a mileage challenge

If you don't have a big race in your sights, it can be hard to stay focused. Challenge yourself, or join others with weekly, monthly or annual mileage targets. By setting yourself a mileage challenge you can combine the motivation of having a target with total flexibility in terms of how and when to clock up those miles. 

Start a training log

...and keep it up all year! Plot your improvement over 2013, and just think how proud you'll be when you look back in December.

A training log is unbeatable for motivation – it'll help you focus on long-term goals, and you'll notice improvement as it happens. You can also customize your log in line with your aims for the year, whether you want to lose a specific amount of weight or get set for a new distance.

Stretch

The best way to get into the stretching habit is to do it whenever you have a minute. Whenever you boil a kettle, do neck stretches or hoick your foot onto the worktop and stretch your legs. If you find yourself in a queue, do some more neck stretches or work those arms!

Get kitted out

Use the New Year's sales as an excuse to kit yourself out in the right gear – appropriate running shoes, a technical top or two and gloves and hat for the wintery months ahead.

If you're running in bog-standard cotton, sweat will stay on your skin and make you chilly. Technical tops, in contrast, are made of quick-drying fabric which cleverly wicks sweat away from the skin. Psychologically, covering your head and hands makes you feel warmer too so keep toasty in chilly weather with a fleecy hat and gloves.

And last but certainly not least, don't delay – get your gait analyzed at a specialist running shop and make sure you're wearing the right trainers for your running style. 

Take someone under your wing

Training a newbie runner or an improver can do wonders for your own running self-esteem. And it's much harder to shirk off training if missing a session means letting your pupil down!

Love your cross-training

It's great that you love running, but balance out time on your feet with other training and your favorite sport will benefit. Take up yoga, for example, and as well as benefiting from improved posture and zen-like calm, you'll be getting in quality stretching time too.

Listen to your body

If you're feeling tired, don't push things. Make 2013 the year that you tune in to what your body's telling you rather than just following instructions from a training log written by someone else.

Forget that old nonsense 'no pain, no gain' – your body's pain mechanism is there for a good reason. If you're feeling more than the usual stiff muscles, make sure you pay attention and respond to what it's trying to tell you! 

Make your lifestyle match your running

You work hard with regular running, so why make it harder for yourself by slowing down your body with booze and junk food? Check out the nutrition basics on runnersworld.com, start a food diary, and let a new lean, mean runner emerge.

With the right mix of all-important carbs, protein, good fats and greens inside you, you'll instantly notice how much more energy you have, and in training, you might just surprise yourself! But don't worry, there's still room for treats – nutritionists suggest a ratio of 80:20 'sensible' food vs naughty treats! 

Train yourself fit

If you've been sidelined by injury, there's no point sitting at home feeling frustrated. Try to view your physio exercises just as you would a training schedule – if you were in training for a big race you'd probably follow your training plan to the letter, so why is rehab any different?

Rather than something extra to do when you have time, view your rehab as your number one training priority. Whether you're plugging the gap with cross-training or not, it's the exercises you've been given for your injury that'll get you back out on your feet! 

Join a running group

If you take the plunge and join a club, you'll get the benefits of great coaching, a bunch of like-minded teammates, and company on chilly winter days! 

Reach out

If you're already a club runner, give something back and help out with races organized by your club, or even bigger events. As most runners already know, enthusiastic marshals can turn a race from fine to fantastic. And it's a two-way street: without marshals, it would be impossible to stage races!  

 

Go green

Leave the roads behind and get back in touch with nature. Running on grass or trails, as well as getting you pleasingly muddy, will do wonders for your leg strength and core muscles as they adapt to the uneven ground.
Even if you're a committed urbanite, cast your net wider than the usual pavements, and leave the city streets behind with a run to your nearest park.

Be kind to the planet

Swap your wasteful plastic bottles for a classy reusable one. And if you're practising using gels on a long run, don't drop litter – unlike on race-day there aren't any helpful people to pick up your discarded packets and bottles. Plastic bottles and bags are made using oil and take hundreds of years to degrade. They can also cause damage to the eco-system of the area where you drop them.

Recycle

It's still hard with sportswear, but endeavor to buy environmentally-friendly kit as far as possible.

Get off on the right foot by recycling your old kit – join over two million others worldwide and recycle your trainers to help Nike build new children's playgrounds (find your nearest drop-off point at www.nikereuseashoe.com).

Fabric recycling banks for your worn-out tops and tights can often be found by the more familiar newspaper and bottle banks.

Spread the love

If you say hello to every runner you pass, it'll lift your spirits as well as theirs, and make the mean streets feel a bit more friendly. Smiling has been found to release the 'happy hormone' serotonin as well as endorphins – so it's good for you too!

Reward yourself

Don't forget that if you're running regularly, you're doing an awful lot more for your body and health

So don't feel unworthy if you miss a session here or there, or if you don't feel up to marathons (yet!). As you complete another block of tip-top running (such as a month, or preparation for a race), reward yourself by doing something that makes you happy. Go to the theatre, book dinner at a fab restaurant, go wine drinking – whatever it is, give yourself a pat on the back for staying active! 

Finally... enjoy! 

Sometimes it's good just to forget about PBs, paces and targets, relax into your stride with a smile and enjoy that 'runner's high'!

You'll probably know and love those endorphins by now, but just a reminder: running triggers masses of happy-making endorphins, as well as keeping you fit and trim, relieving stress, helping you achieve amazing feats of speed, endurance and determination… and of course, getting you from A to B!

Credits to Alice Palmer, runnersworld.co.uk