2009 RunYear

TBC's Past Headers

2009 is indeed life changing for me and my family...
This year I joined my first race, not to mention my first half and full marathon.
I met a lot of running enthusiast, some of them became my good friends.
I joined an online running community, Takbo.ph, leading me towards the right path in terms of joining organized races. I also experienced the joy of camaraderie among runners in the group.

Most of all, this year, I lost a very special person whom I love and will surely miss...

But life has to go on.
Everyone has no choice but to keep on moving forward.

..........that includes...........my FEET!!!

These are Headers I used this year.
I really enjoyed making them, and will certainly enjoy doing more...

2010 will be a different story...

TBC will re-launch on 01.10.2010

Just in time when I join my first race for next year. Call it a comeback, if I may.

This time, It will not be about me.

It will be about everyone on the road.

More posts.

More features, reviews, personalities...

More runs.

More fun.

More stories.

Simply because the road never ends....

Secondwind Running Store - relief drop-off for typhoon victims

Greetings friends in the running community.

In light of the typhoon that has left most of us emotionally drained, we would like to encourage the running / multi-sport community to pitch in and help out.
Kindly help us spread the word that we are extending help to our friends who were affected by the typhoon ondoy. Lets maximize however we can help, announcements in your blog, multiply, tweeter, or your status in facebook will be greatly appreciated.

Secondwind will be accepting donations:

- blankets
- singlets, jerseys or shirts
- old footwear
- food
- other items that can still be used
we will be accepting until Thursday (end of day) and will donate to Ateneo thru Neville Manaois, PUR team principal, Secondwind teammate and Ateneo professor. Volunteers to pack and help transfer goods on Friday will be most welcome.

Maraming salamat in advance sa lahat ng tulong na maaari niyong mabigay.
Salamat.

wait for it to kick in
- secondwind

hectormobile:0917-8hector (8432867)
0922-4128213
shop # 799-2089
email:secondwind.proshop@gmail.com
site:
www.secondwindrunningstore.comwww.thesecondwind.multiply.com
Second Wind Running Store address:
88 Maginhawa Street, Teachers Village QCTel No. 7992089

Kilograms to Kilometers - Men's Health Philippines Sept. 2009 Issue

My Unceasing Journey to Solstice
Vol. I - The "Lean" Revelation

Chapter III of IV
Kilograms to Kilometers

First was at the 2008 Takbo.ph yearbook, and now this...I could not ask for more. I must admit, I'm proud [not just of getting my photos (yes, including the "before" LOL) published, although I find it rather exciting..haha) to realize that everything I went through finally paid off. :D

As much as I want to put the entire article here, I don't think it's proper, I mean.... that's what having it printed in a magazine is all about. :) Anyway, here are a couple of quotes from the article (wait...does it even make sense to "quote" myself ?.... hahaha) .

"From walking to running, Viray also started pacing his intervals. He gave up an active nightlife(?..thought I said "night/evening job..anyway...) just to run in the morning with regular joggers in his neighborhood. He also adjusted his diet, shunning pigging out except on Sundays - his cheat day."

"Viray's love for running has transcended the pavement, eventually leading him to Takbo.ph, an online community of runners."

I'm glad it was my fellow runner and good friend Migs Castro who did the photographs. I'm not used to that thing :D,,, and man!!! the shoot was in UP, around 4 o'clock in the afternoon. I saw a lot of runners doing their thing, which I think is quite a usual sight at that time of the day. I almost freaked out, making me wanna stay inside the car haha.

http://tbcandy.blogspot.com/2009/05/how-it-all-beganloosing-90-lbs-vol-i.html
To download/view Takbo.ph 2008 Yearbook visit www.takbo.ph

Kenny's Ur-ban-AYT!!!

Photo by run unltd. http://rununlimited.blogspot.com/




I don't know if it's just me but I really had a hard time finishing the 15 K route.








I know it's not because it was held at night 'coz I do run in the evening as well, and although it was my first 15K race, it is certainly not my longest distance.... Anyway, time has never really bothered nor pressured me. I just wanted to make sure that I'll finish it as much as the other races I have joined or will be joining.

The route was indeed difficult for me. I did enjoy the Heritage Park part though. It's not that the adventure of seeing a ghost excites me (what kind of ghost would show up in front of thousands of runners anyway, knowing they could all easily "run" away :D ). Most probably because it was really cool, dim, and quiet inside the park.

I felt faint and dizzy after the run and knew that I had to grab a quick bite. I immediately went to a nearby coffee shop in BHS then I went back to Takbo.ph booth for some chit chat. Sadly I wasn't able to stay longer 'coz I had to freshen up (yes, inside the car where I immediately transformed myself from a runner to a swanky night owl, thanks to alcohol and some clean towels :D ) and rush to a nearby club where some friends were waiting.





Based on my standards, the race was rather satisfactorily organized (I'm not that hard to please :) ). Ofcourse there were the ususal flaws from the claiming of race kits to long lines after the race, but those were not enough to spoil my evening. I understand how difficult it is to organize an event with thousands of participants.

One thing that bothers me, not only in this race are the stucked motorists complaining (although the number was more significant since the race was held on a saturday night). I do understand how they feel because I drive too, but if there were thousands of people inside those cars, there were also thousands of people running. Not to mention the fact that we are doing it for a purpose (the run was also for the benefit of Hands-On Manila Foundation and the 57:75 Movement). So if they think they have more "right" to use the road because they are inside their four wheel thingys, they should think twice before declaiming some nasty remarks simply because we are taxpayers as well.

As expected, I finished at a not so good time (realized that I should have just registered for 10K the day before, gut feeling I suppose), but it's OK. Like what I've said, time does not really bother me that much, most probably that's why I have not really thought of getting myself a Garmin (except that blue 405CX, which I find rather stylish..haha). I think that whenever/if ever I have enough money to buy it, I know pretty well that I'd be more excited to get myself new shoes and tons of nice running shirts instead. :D

As ususal, the final question is, will I join another evening run in the future? Yes. then party afterwards....Yes! Yes!



Photos by The Argonaut, Photovendo.ph, & Run unltd.

IMMW

No one can live my life for me.

It is as I make it.
My world is my mind.
My mind is my path.
I do things that makes me happy.
I do things that makes me sad.
I do things with all wisdom
still ignorance brings me joy.
I ordain my destiny.
I reign over my struggles.
My life is my enterprise.
My soul is my legacy.
I live for myself.
I exist to serve.

My Mind is my power.
My Spirit exudes vitality.
My GOD rules eternally.


I MOVE MY WORLD.

Not much to launch my blog's new theme ei !!! :)

Just some thoughts that's bursting out of my crazy mind :D.

I don't think it would even qualify as a poem. lol!

TBC Helped build a HOME

The Globe Run for Home last July 19, 2009 marked many "firsts" for me. It was my first time to join a race with Ayala Ave. as part of the route, the timing chip, and the short...shorts...(didn't really have to mention that:))

I'd like to think I finished the half marathon (21 kilometers) with a decent time, not one of my best but it was fun and fulfilling as usual. The timing chip actually made it more exciting, I mean,,, hearing that bleeeep instead of the usual ribbons and of course the detailed thing that I downloaded from the Globe Run for Home website. http://site.globe.com.ph/web/runforhome/home?sid=1248428296810

Fulfilling... because it was another charitable event with Habitat for Humanity as one of the beneficiaries. Just like the other races I've joined, this was certainly another worthwhile activity.

Photos from Carlo, Edu, Argo/Pepsi & Photovendo :D

The 33rd was my 1st

When I was a kid, seeing it being advertised on television and prints made me think it would be nice to join one. I never thought it would actually happen.

July 5, 2009 was the date.Two months since my last race. I registered for the half marathon which had a fairly decent route. I only had 30 days to train but I am satisfied with the result. Not exeptional but I was happy enough to have experienced it. The race was well organized. We were not running alongside speeding vehicles and water stations were everywhere (not to mention the unforgetable water spray from our ever reliable Takbo.ph support group->seriously, many many thanks). I look at Milo Marathons as the mother of marathons in the Philippines (at least in my opinion). My only frustration is that I was sick days before. Had a bad flu. I had to take some meds because I certainly didn't wanna miss it.

Will the 33rd be my last?...Certainly not.

Hyponatremia!!! (Overhydration) - Runners beware!

The 2002 Boston Marathon made runners think twice as to when would be the proper time to grab another cup of water from hydration stations along the route or when to pull one of those bottles stacked up in their belts after one of the runners died of hyponatremia (overhydration and a diluting of blood-sodium levels).

Almost all runners are aware of the importance of dehydration but only few are cautious when it comes to overhydration. Hyponatremia is an electrolyte disturbance (disturbance of the salts in the blood) in which the sodium concentration in the plasma is lower than normal. Long distance runners are the ones who is more at risk because they tend to sweat too much which causes them to take in more water and not enough sodium which is an essential electrolyte that allows water to permeate the cell walls so that water can be redistributed throughout the body, allowing muscles to work and organs to function properly.

The common symptoms of hyponatremia include bloating, a feeling of fullness in your stomach, nausea, incoherence and disorientation. When you begin to have these symptoms, don't think twice and get some help.

So when are you supposed to drink?
The International Marathon Medical Directors Association (IMMDA) released its hydration guidelines and stated that runners should simply drink when thirsty. Their research proved that thirst is the best way to determine if your body needs hydration and its absence simply means the other way around.

There have been some controversy in terms of the accuracy of "thirst" when used to measure your body's fluid needs. For years, runners have been adviced to drink ahead in order to avoid dehaydration. Honestly, I don't think there should even be a controversy regarding this, I agree that thirst is indeed a good sign since it is known to be one of our body's defense mechanism, but drinking ahead is also advisable specially when water stations along the route is not strategically placed since all runners have different needs in terms of when and how much they are supposed to drink. This ususally depends on the runner's body type, weight, pace, height, ang several other factors which makes all athletes unique. The point is, wether you use the feeling of thirst to know when to drink, or take fluids ahead of time, what's more important is you take just the right amount, combined with enough electrolytes and proper nutrition before, during, and after the race.

How would you know if you are thirsty?
Dr. Lewis Maharam of the International Marathon Medical Doctors Association (IMMDA), in an article from runnersworld.com, suggests listening to your instincts. "If you come up on a water station and you're ambivalent about downing a cup, you're not thirsty and you don't need to drink," he says. For instance, having a dry mouth--which can be the result of nerves or heavy breathing--doesn't necessarily mean you're thirsty. "But if you see the water at the station and crave it," says Dr. Maharam, "then you're truly thirsty and should have a drink." Also from the same article, Dr. William O. Roberts of the American College of Sports Medicine (ACSM) said, after fears of hyponatremia have also fueled controversy over how much sodium runners need to replace along with fluids, the need for salt is exaggerated, since the average runner actually loses very little salt during a one- or two-hour run. "As long as you have some salt in your diet, there is probably not a huge need to have salt in your fluids," he says. The IMMDA however still recommends sports drinks than water because it contains both carbohydrates and electrolytes ideal for long runs.


Sources : (I suggest reading further since this topic involves scientific tests/researches and the effects or requirements may vary from one person to another)
http://www.runnersworld.com/marathon/article-new_rules.html
http://www.coolrunning.com/engine/6/6_1/1179.shtml
http://en.wikipedia.org/wiki/Hyponatremia

Running - KENYAN Style : Technique, genes or geography?

When I read the book "Chi Running" by Danny Dreyer, he mentioned several Kenyan techniques aside from the ones that he braided with the principles of "Tai Chi".

I must admit, most of the techniques are not that easy to follow. It takes a lot of practice before your body can adapt to it since it may not be the more common approach most local runners are accustomed to.

Male Kenyan runners are currently in the top of the International Association of Athletics Federation (IAAF) world lists in all events, not to mention Kenyan Nelson Kirwa Rotich who won first place at the 2008 Subic Marathon with a time of 2.27.11.79, while Filipino Marathoner Eduardo Buenavista placed 2nd at 2.27.55.89.

About 75% of these Kenyan runners come from the Kalenjin tribe compelling researchers to look deeper into several factors that leads to the remarkable performances of these Kalenjin athletes.

A lot of studies have been done from food intake to oxygen capacity of these Kenyans (due to the fact that most of them lives at high altitudes, around 2000 meters above sea level) but none has been concluded accordingly.

In a study done by Pui Wah (Veni) KONG (University of Pittsburgh, USA) and Hendrik de HEER (PhD candidate in Health Psychology, University of Texas at El Paso and MPH student at the UT-Houston Health Science Center), it shows that biomechanical factors can contribute to success in performance in terms of improving running economy and preventing injury. They also added that Running economy has been shown to correlate with certain gait characteristics such as stride length, ground contact time, vertical oscillation and lower extremity angles . According to the study, these elite Kenyan runners have slender body type, low body mass index, and slim limbs and that these runners travelled to school by walking or running at young age. The researchers also stated that their slim legs may positively contribute to good running economy. With a low moment of inertia of the leg about the hip, less muscular effort will be required in leg swing. They also move forward faster covering a greater horizontal range compared to Japanese runners.

Danny Dreyer also observed that Kenyan runners have a beautiful forward lean when they run, which does two things: It allows gravity to assist in pulling their body forward, and it allows them to land on their midfoot instead of their heels, thus avoiding the breaking motion of the heel strike, which is common in most other runners (pages 19-20).


Sources:

Journal of Sports Science and Medicine
http://www.jssm.org/vol7/n4/12/v7n4-12text.php

Dreyer, Danny. Chi Running. New York: FIRESIDE Rockefeller
Center, 2004.

International Association of Athletics Federation
http://www.iaaf.org/

Subic Marathon 2008 website
http://www.subicmarathon.com/winners.html

RetroRunning!!! Anyone? - The Art and Benefits of Running Backwards

According to RUNTHEPLANET.COM, if you haven't tried "backward running", you are just a one-directional runner, a half a runner, a mobility conservative runner, hardly even a runner at all.

Also known as Retro-running, or Retro-locomotion, this form of running has become popular in some parts of the world. It is classed as a retro movement, the reverse of any normal movement.

The history of backward running has been traced down its American pioneers such as William Muldoon, Gene Tunney, Bill Robinson, Ed Schultz and others who used backward running in their training regime. But it was not until the 1980's that backward running began its real development and began gaining popularity.

Although still quite unpopular in the Philippines, I found a photograph of such event being held here at www.backward-running-backward.com/ (I am not sure if its really here though). But several photographs taken during backward running events can be found on this website which proves that a lot of people are actually doing it wether for training or competitions.

A dedicated track oval or stadium is the best place to do backward running. It is ideal to alternate backward and forward running (like 400 meters backward run and 400 meters forward run, jumping on the spot in between to allow the body to recuperate).

There are several documented benefits of this activity as stated in Barry T. Bates, Ph.D.'s website such as facilitation of balance and proprioception, improvement of muscle balance (agonist / antagonist relationships), development of a stronger foundation upon which to improve performance (due to improved muscle balance), facilitation of neuro-muscular function, and assistance in prevention of injuries. Runtheplanet.com also made a comparison between forward and backward running stating that the latter promotes better oxygenation (84% VO2 in backward running vs. 60% VO2 in forward running); cardiovascular system increases (184 pl/mn vs. 162 pl/mn); it burns one third more calories than forward running; it develops considerable balance, velocity and stamina; it works more quadriceps than forward running; it reduces the ground impact; it promotes a greater flexibility of the body; and it reduces the risks of injuries.

Alhtough beneficial, there are some dangers involved in doing this activity. Since the head faces forward, there is a danger of not seeing the ground or path behind you. Doing it for a prolonged period of time may also cause strain on your neck.

Anyone wanna try it? How about DOWNHILL RETRO-RUNNING ?... :)

"It's unnatural for people to run around the city streets unless they are thieves or victims. It makes people nervous to see someone running. I know that when I see someone running on my street, my instincts tell me to let the dog go after him." - Mike Royko

Sources:

http://www.runtheplanet.com/resources/historical/backwards.asp

http://en.wikipedia.org/wiki/Backward_running

http://darkwing.uoregon.edu/~btbates/backward/backward1.htm

http://www.backward-running-backward.com/

Tips for Noobs! - How to Start Running?

Wether you want to lose weight, rehabilitate, or simply have fun with friends, running can certainly be your thing.

At first I didn't know where and how to begin. Based on what I heard, it's the best activity if you want to lose weight. That's reason why I got into it in the first place. I had no idea I'll be hooked the way I am right now.

I know a lot of people who want to do it but don't know where to start. I would like to encourage as many people as I can to start running, not just because it can help one stay or be fit but because it's so much fun specially when you have become part of a group sharing the same passion and drive. That's when it becomes more than a fitness regimen, it becomes a habit, an activity you will look forward to, an activity that will take you out of your normal routine/s thus allowing you to rejuvinate physically and mentally.

So how do you start running?
Experts say, aside from its unimaginable benefits on your cardiovascular health and weightloss , the activity also allows your body to produce a powerful anti-aging element known as the Human Growth Hormone (It's not that I need it! haha...). It also improves your bone health helping you avoid bone related diseases in your later life.

Running is a simple activity, it can be complicated if you want it to, but as long as you know how to listen to your body, then it will be as easy as learning the alphabet.

Here are few tips to get you started:

Invest in proper gears. Perhaps, the only initial investment you need to make is a good pair of shoes. You don't have to buy the top of the line because sometimes it may not even work for you. Ask the store rep. to help you choose the right shoes depending on your foot type. It's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury.
Warm up and stretch.These two are sometimes taken for granted but I don't know any fitness expert who will not stress out how important these are. Pre-running stretches are not always encouraged though, considering the controversies of wether its really beneficial or the opposite, but warming up such as a 5-10 minute walk is always advised. Stretching after running is also highly recommended in order to relax your muscles, lower your heart rate in a gradual manner, and eliminate excess lactic acid from your bloodstream which, studies show, may turn into "concrete" or worse if left to linger in your system.
Focus on your breathing. Use it as your guide when running. It should not feel too hard and should still allow you to carry on a conversation, otherwise you may be working out too much or not working out hard enough to get benefits.
Develop a reasonable schedule. Make sure it will allow you to develop the habit.
Start Slow. Listen to your body. It should not feel painful in any way. If it does, you might be doing it too fast or too frequently. You should feel stronger and "tired" in a nice way (not exchausted or faint) after every run.
Increase distance and speed gradually. Be patient! Don't make drastic advancement or else you are just inviting injuries.
Run with a partner/group. This should make the activity more fun unless they are not that serious enough to make it a habit as well.
Schecule rest days. This will allow your body to rejuvinate making you stronger as you go on.
Join a running group. Doing so will bring you to the "bigger" world of running. It will also allow you to learn from each other and at the same time make friends that will be more than willing to support you when your'e not at your best and cheer for you whenever you achieve something great.

Again, I am sharing this because I want to convince as many as I can to have fun the way I am having fun right now. See you on the road!!!

"Sabi nila, nag-mamadali lang daw ang tumatakbo. Sabi ko naman,,, Oh Eh ANO NGAYON!"



Source : http://www.lifemojo.com/lifestyle/how-to-start-running-638869

Treadmill Running vs. Outdoor Running

In a tropical country such as ours, these options are usually thought about. Considering the fact that rainshowers are common here in the Philippines, not to mention the several tropical depressions wherein sometimes the alphabet is not enough to name them all, running enthusiast have always had ways of satisfying their "addiction".

I started running outdoors three years ago. Nothing can match the cool morning breeze and the sight of the Sun finding its way up the skies ......but it was summer then. Three or four months later, the rainy season came in. I find it hard to wake up early in the morning whenever its raining. I also feel quite uncomfortable when my feet are soaked and my wet hair is all over my face. Doing it once in a while may be fun but since I run 4-6 times a week, getting soaked often may have negative effects on me healthwise.

I signed up in a nearby gym and began to train on a Treadmill. It was boring at first but thanks to my trusty little MP3 player, I was able to get on with it as I enjoy some nice music that stimulates my senses. Having to wake up a bit later, around 7 am instead of the usual 5 am also made the habit much easier to cope up with. After 8 weeks of continous Treadmill run, I began to miss running outdoors. I got worried because I thought running indoors may have caused me to be slower but I was wrong. I felt just as great but I did miss the Sun, the wind, and the feeling of letting my entire being experience the dynamism of the Earth.

Trainingwise, I didn't really feel the difference but "Funwise", I 'd rather run outdoors.

Now here goes the real comparison. Starting with the disadvantages of Tradmill Running versus Outdoor Running, first is the cost. A good quality Treadmill would normally require you to spend around Php 25,000 compared to almost nothing when you run outdoors. Second is the space required at home since most of these machines are bulky. Last would be lack of fresh air which is good for the lungs. When it comes to the advantages, being able to run anytime and any weather is a strong one. Personal safety is also an issue. Thirdly, most Treadmills have better shock absorption since they are professionally designed to absorb shocks running can give thus it is better for your joints. In addition, some people would love to show off their nice shape and form on the streets but some would rather run in private not worrying about what they are wearing or how much they weigh.

Running on a treadmill may seem easier physically because the ground is being pulled underneath your feet and there's no wind resistance. Running outdoor demands more from your body because you're propelling your body forward stride for stride.You can better simulate outdoor running by setting your treadmill at 1% incline. Mentally, you may also have a tougher time dealing with the monotony of the treadmill. Moreover, if you're training for road race, try to run outdoors as much as you can. It's even better if you run on the exact race route to maximize your training.

The bottomline is, if you could run outside then run outside, I can guarantee it to be more fun, if you can't, then take the Treadmill....what's important is KEEP ON RUNNING!

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." -Jesse Owens

Sources:

http://www.fitwatch.com/weight-loss/treadmill-running-versus-outdoor-running-331.html

http://running.about.com/od/treadmillrunning/f/treadmillrun.htm

Treadmill Image Source : http://www.bodycraft.com/

The Bass, the Beat, and the Runner (Vol. I Chap. II)

My Unceasing Journey to Solstice

Vol. I - The "Lean" Revelation

Chapter II of IV

The Bass, the Beat, and the Runner

What does music have to do with running?
In my case, I'ts just as important as my running shoes, hydration, or a running buddy.

I'm the kind of person who easily gets bored whenever I do something repeteadly for a prolonged period of time.

Since the very first time I ran, I've always had those little stuff stucked inside my ear.
After putting it on, I don't just hear music, I am also instantly transported somewhere else, from deep inside the woods while listening to Enya's "The Orinoco Flow" (the version mashed up with Prodigy's "Smack My Bitch Up :) ), to a jam packed concert where half of the audience are wearing nose rings, everyone going wild listening to Red Hot's The Zephyr Song. How about The Booty Music bringing me in the middle of a nice club in a snap.

Regardless of the beat, artist, lyrics, or genre. I can easily relate to music. It's not that I am reminded of anything. Usually, its my imagination that creates a scenario for me.

Let me give you an example. Lets say it's a live version, a song from Jason Mraz. The setting will be in a small acoustic bar with a small stage, maybe only 3-4 musicians. The singer (it could be Jason Mraz...or You...you may or may not hold a guitar), a drummer, and a guitarist. These people, or should I say "musicians" could be your friends, family, John Lennon (they don't necessarily have to be alive) or all could be You (I just find it hard to believe that's why I usually assign one for each).

Now If it's still a live version but this time its U2 on stage and not Jason Mraz, everything will be totally different. The small acoustic bar becomes a giant stadium and the nice acoustic guitar turns into a personalized electric guitar with your initials on it.

Don't get me wrong. It doesn't always have to ba a concert. Whenever I listen to a song from the Matrix' soundtrack, I turn into that guy wearing a black trench coat and the black shades.....well..uhm! the shades...not really... I don't have the pointed nose to keep it in place. :0

Now why am I telling you this? First and foremost, I don't see dead people ok?!!! Otherwise I'll be the first one to run away! What I'm trying to say is that running is not all pain, sweat or numbers. It's also about fun. And if doing it while listening to music makes it even better, then go on.

Whenever I do my long runs, from the time I started until now, listening to nice songs have really been a big help. It has always helped me get rid of boredom. Most of the time, If I am listening to songs that I like, I don't notice time passing by. I just find myself running for more than an hour without even knowing it.

Music is really a big part of my daily life. Listening to it while running is just one of many. There is a quote from Albert Einstein which I can really relate to ( I'm far from being a physicist though :) ).

“If I were not a physicist, I would probably be a musician. I often think in music. I live my daydreams in music. I see my life in terms of music. ... I get most joy in life out of music.”


____________________________________________

Note : It is always advisable to keep your player's volume at a level that's safe for both your health and safety. Maintaining just the right volume can help you avoid ear damage and at the same time allow you to be aware of your surroundings such as vehicles passing by or your fellow runners. - TBC

OSHA (Occupational Safety and Health Administration) - Occupational noise exposure
As seen in the OSHA Noise Exposure table below, the louder the sound, the less time it takes for damage to occur. OSHA limits noise exposure levels in the work environment to about 90dB for an 8-hour period, but permits exposure to higher levels for short periods. Many experts believe that the OSHA numbers are too high for hearing safety. EU countries have very strict laws about noise exposure. For example, U.K. employers must take action at two levels of noise exposure: 85dB and 90dB. At 85dB, employers must offer hearing protection and hearing education to employees. At 90dB or higher, employees MUST wear earplugs, and the employer MUST try to reduce the ambient noise level.

90 dbA - 8 hrs

92 dbA - 6 hrs

95 dbA - 4 hrs
97 dbA - 3 hrs

100 dbA - 2 hrs

102 dbA - 1.5 hrs

105 dbA - 1 hr

110 dbA - 0.5 hr

115 dbA - 0.25 hr or less

Note: When the daily noise exposure is composed of two or more periods of noise exposure of different levels, their combined effect should be considered, rather than the individual effect of each. Exposure to impulsive or impact noise should not exceed 140 dB peak sound pressure level.

Decibel levels of common sounds

60 dB - Everyday conversation, ringing telephone.
70 dB - Restaurant.
80 dB - Heavy city traffic, alarm clock at 2 feet, factory noise, vacuum cleaner, garbage disposal.
90 dB - Subway trains, motorcycle, workshop tools, lawn mower.
100 dB - Chain saw, pneumatic drill.
110 dB - Dance club.
120 dB - Rock concert speaker sound, sandblasting, thunderclap.
130 dB - Jet take off, gunfire.

Source : http://headwize.com/articles/hearing_art.htm - Visit the site for detailed information.

Product images from : www.skullcandy.com

www.creative.com

Copenhagen St.

This post have been moved to www.pastaym.blogspot.com

How it all began...Losing 90 lbs! (Vol. I Chap.I)

My Unceasing Journey to Solstice
Vol. I - The "Lean" Revelation


This is the first among four articles(or "chapters"-a more book writer wannabe term, haha!) that I will be posting hoping to inspire as many as my "humble" self can :), showing how life (or should I say calories) have been unkind to me and how it redeemed itself by allowing me to cherish every minute of my life as a runner. I shall begin with my weightloss, to how I've come to be a part of Takbo.ph, a group playing a big role in terms of how I now appreciate the outdoors, to my ultimate goal of Balance and Wellness.


I trust the process of life to bring me my highest good.



Chapter I of IV

How It All Began


Last May 3, 2009, Takbo.ph launched its 2008 Yearbook. A compilation of several articles about running and how it changed the lives of many. From the weekend athlete who found friends to
share the same passion with, to a hardcore runner whose more than willing to share the wonders of running, this yearbook is indeed a
masterpiece that accounts momentous events of a year that was as well as a preview of how running can even be more exciting in the years to come.

Among all the articles in the yearbook, there is one which I am really proud to be a part of.... the "Before and After"(Page 22).


It was year 2006, around March, My sister went home from a flight and brought a really nice shirt that is, unfortunately, half my size. It was when I realized that I am slightly overweight. Indeed I was!!! Not just overweight but Obese :) At 5'9.5" and 265 lbs, I should not be more than 177 lbs.... Thanks to the shirt, finally, a realization.
I told myself,I mean the shirt, "I am going to wear you someday!".

Everybody knows what to do,,, eat right, exercise, sleep early, drink eight glasses of water daily, eat more vegetables and fruits...blah blah blah... I knew it too!!!. Even while I was in elementary (have been overweight since, or should I say obese!), I knew about these things. It was just damn hard to follow. First, how can you ever watch your calorie intake when your Mum makes the best "Bicol Express", or when you have a sister who can make a superb "Korean Beef Stew" even with her eyes closed (she learned
this from my Mum :) ), not to mention her "Herbed" fried fish that is sooooo good it will make you sleep (literally). How about a Dad who loves sweets in every form, (I think....no!... I'm sure, I got my sweet tooth from him).

One morning, I woke up and finally decided to hit the outdoors and run. However at over 90 lbs in excess, it was just too difficult so I started out walking. In a matter of 4 weeks, I began running intermittently wherein I'll walk 2 mins then run 5mins. Something like that, didn't really use a timer. I usually wake up at around 5:30 or 6 am, head to the Ynares Center in Antipolo (my hometown), walk a bit (some sort of a warm-up), run/walk for 45 to 60 mins, cool down and that's it. I did it 6 times a week.
On Sundays, I usually stay home. I call it my "Feast Day", I do anything I want and the most exciting part...I eat everything as much as I want. I only take in complex carbo and some protein the rest of the week.
After about 3 months, I began to really lose weight. It was those around me who noticed it. The more I became inspired. In a
matter of 6 months, I just found myself running straight 45 mins to an hour depending on my speed. Didn't really measured it because I did not know it was possible... :) Stuff like "Garmin" and "Suunto" were aliens to me during that time.
Around April of 2007, more than a year after that "waking up one morning" thing, I almost kissed the weighing scale because finally, I'm within my normal weight range. I weighed 175 lbs.[no fancy pills or anything, just Vitmain C, E, Mineral drops and some starvation hahaha! (what's normal for some is starvation for me because I'm not used to eating "normal" servings)] By then, I was already into "Muay Thai". I began to do my stuff (Running and Muay Thai) in a nearby Gym
(If there's one thing I grew tired of in the entire process, its having to wake up very early...and so the Gym subscription :) ). As much as I want to join one of those posh fitness center, from where I live, the nearest one would be around 35-40 mins away. It's something I'm sure I'll get tired of and besides, it's not just something you do, it has to be a habbit. I became a member of the Muay Association of the Philippines. I lost a few more pounds and went down to 165. I really enjoyed the sport from which I owe most of the endurance/stamina that I now have.
I still gain weight once in a while, around 5-10 lbs (usually after holidays) but I manage to lose it in a matter of 1-2 weeks.
Now, It has been almost 3 years, thanks to the "nice shirt", I managed to keep my desired weight. I now enjoy the outdoors. Being physically active made me experience real fun and excitement specially when I run out in the morning Sun.




BTW : I didn't get to wear the shirt 'coz it went out of style :)



To download/view Takbo.ph 2008 Yearbook visit www.takbo.ph