Why UNGO?

With all the fuzz circulating around in the past few days in the local running community about the UNGO anniversary, some of my running friends (just few weeks-old into running) asked me, why is it that the group is called ungo? Is it intended to sound fearsome? or Unique? or Hardcore? All I know is, niether.

To be honest, I think I am not in the authority to answer this question.

Well, to answer my friend's query, this may help:

UNGO:  I think its  cebuano for a mythical human flesh-eating entity similar to aswang in tagalog.









UNGO: It was also what my mother used to call me during my Nintendo addiction days. Since my parents are against computer games, during those days, I usually get home late playing nintendo games at my classmates house. And she (Nanay) usually scolds me : "Na unsa, na man ka, sige ka na lang duwa duwa anang computer, dugay na ka mo pa-uli ! Na UNGO na gyud ka anang Mario ug Battle City"! !  . . . . Then followed by a spanish L word which means milk.

NOSTALGIC

But to really give you an idea on why the group is called UNGO (ug dagan), let me refer you the Ungo Supremo himself, Sir Max Limpag, and here is his answer!

This may also help: UNGO" on the Loose... Friday Night Runners

HAPPY 1st BIRTHDAY UNGO !

* my apologies, this is hastily done, because in a few minutes from now, I will be on my way to the UNGO anniversary celebration.

When is RUNNING a run? JOGGING a jog? or WALKING a walk?

Confused Minimalist, To Run or Walk? 

I considered this morning's scheduled Long Run as one of the most exhausting run I ever had. When I started today's run, I felt as if a heavy metal ball was tied to both my legs. It did not feel right at all. I wanted to quit, but then, SAYANG ang MILES. So I decided to do my target mileage of 18-20km for today. And in order for me to complete this run along with todays lousy feeling, I opted to run the flattest route that I can find, SRP ! ! 

I was already feeling very tired as reached SRP gate, but only had 5km logged. So I decided just to do a lot of walk and jog until I reach my target mileage.

I asked myself, what pace would I do to consider that I'm jogging or walking?? Hmmmm?
So, when is jogging a jog, walking a walk, or running a run?


Is there any universally accepted speed or pace? So that you can tell your buddy; "Hey can we speed  up a bit to (insert desired pace) , we're jogging, I want to run !"

Before I started this inquiry, there is one gadget that I know of that will provide a specific pace for a jog or run or walk. Its usually on my wrist top. My GF. I think most, if not all GF models have this feature.

Try to tinker on your GF's and follow these steps:
From main menu, go to training-training options-alerts-pace alerts and you'll see the following pace range:

slow walk:15:32-12:25
walk:        12:25-9:56
fast walk:  10:33-8:04
slow jog:  8:42-6:50
jog:          7:27-5:36
fast jog:    6:12-4:58
slow run:  5:36-4:20
run:          3:06-4:20
sprint:      2:29-3:06

I dont know if this is universally accepted, but at least now I know that with these pace range, I really Jogged a lot ! ! and ran occasionally in a very short distance. Mao ra akoa makaya.

Uban pang mga nakit-an nako:


Walking (also known as ambulation) is one of the main gaits of locomotion among legged animals, and is typically slower than running and other gaits. Walking is defined by an 'inverted pendulum' gait in which the body vaults over the stiff limb or limbs with each step. This applies regardless of the number of limbs - even arthropods with six, eight or more limbs.


Although walking speeds can vary greatly depending on factors such as height, weight, age, terrain, surface, load, culture, effort, and fitness, the average human walking speed is about 5 kilometres per hour (km/h), or about 3.1 miles per hour (mph). Specific studies have found pedestrian walking speeds ranging from 4.51 km/h to 4.75 km/h for older individuals to 5.32 km/h to 5.43 km/h for younger individuals.


Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase fitness with less stress on the body than from faster running.
The definition of jogging as compared with running is not standard. Dr. George Sheehan, a running expert, is quoted to have said "the difference between a jogger and a runner is an entry blank". Mike Antoniades offers a more specific definition, describing jogging as running slower than 6 mph (10 minute per mile pace, 9.7 km/h, 6.2 min/km).

Running is a means of terrestrial locomotion allowing a human or an animal to move rapidly on foot. It is simply defined in athletics terms as a gait in which at regular points during the running cycle both feet are off the ground. This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the legs in an inverted pendulum fashion. A characteristic feature of a running body from the viewpoint of spring-mass mechanics, is that changes in kinetic and potential energy within a stride occur simultaneously, with energy storage accomplished by springy tendons and passive muscle elasticity. The term running can refer to any of a variety of speeds ranging from jogging to sprinting.


Oh well, I learned a lot with these readings. I did this so I will be enlightened, and hopefully it may enlighten others too.


Before I'll end, I was just curious how the word "TAMBOK" is translated to english. So I used Google's online translator and it is translated in English to "BULGE". I tried the word "TABA" since there was no English to Cebuano and vice versa translation. TABA is translated to "FAT".

My alter ego

So what is fat? How would a person know if he is fat? Incidentally, my bookshelf is conveniently within reach as I was typing this. I picked up and browsed though a few of my medschool refernces and found the following.

Glcerol

FATs: 1)  An ester of Fatty acids with glycerol. ( Harper's Biochemistry, 25th Edition, page 160)
            What the Nosebleed ko ! !


           2)Fats consist of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water. Chemically, fats are generally triesters of glycerol and fatty acids.








Just kidding ! . . . . . .


Actually there is a factual, scientific, medically oriented and easy to use Formula to know that one is "Fat".
This formula is used, not to ridicule other people, but for health risk stratification. It is widely used by physicians, nutritunist and average Joes to lead a healthier life. I think most of us knows about this already. Its known as the Basal Metabolic Index !


Here is the formula:

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

But if you are too lazy, just like me,  to crunch the numbers, try this online BMI calculator by the U.S. Health & Human services ! 


And if you are lazy enough to click on the link above, try this BMI table here ! !


Caution: this formula has the following limitations.
1) It may overestimate body fat in athletes and others who have a muscular build.
2) It may underestimate body fat in older persons and others who have lost muscle.


My result says: OVERWEIGHT ! !


How about you? How did you fare? ?


My conclusion?  I am an OVERWEIGHT  WALKER/JOGGER who sometimes RUN.


Hopefully, I'm able to help and enlighten everyone who reads this. And please correct me if you notice something that you think is erroneous. Thank you! 


Also, if you find something in this article that is offensive, displeasing, insulting and/or disrespectful to any creed, belief, canon or doctrine, please let me know, and I will gladly censor it. And if an apology is demanded, I will humbly submit to it!

Running with Step-in's: My friend's CRAZY KAI excitement ! ! !

STEP-INs ?

As I was doing my long run this morning, the tracks that I was listening to was interrupted by a text message from my friend, ULTRACOP Max Macua whom I introduced to KAI.
The message goes: "Doc good morning, ni apil ko ug 10k fun run karon buntag(02-05-11) dri Tagbilran, nag barefoot ko (he meant KAI's), naka Sub 1 hour ko, ang naka paet lng kay na putol ang strap sa akoa sandal"

Then I thought, "na buang na jud ni si Max, pag huwebes nag 16km with KAI's(his first run with it), and now a sub 1hour 10k for his second try??"

What a crazy feat !

So I replied to his SMS: "Unya naka daug ka?"
Max: "Wa oi, pero kadaug unta ko kung nag sapatos pa ko, hehehe."
Me: " Cge lang kay murag sikat man ka sa imong KAI's."
Max: " Mao lagi, na gubot sila ngano kunong nag STEP-IN ko, bwahahaha"

I broke into  laughter when I read his last sms. Step-in !

And then it hit me! STEP-IN's indeed. The word reminds me of my childhood when my mother asks me to clean her sandals, and the exact word she was using were: STEP-IN.

Ultracop Max (bib # 236, 1st from right)

Disclaimer:

For those who plans to do the same act,  pls dont try this at home, or proceed with caution, aron di ma injured. 

Officer Max was a track and field varsity  of U.V. during his college days, concentrating with 200-meter sprint and 400meter hurdles. Aside from several months of training before becoming a PNP officer, and the usual weekend fun runs he has finished, he already had 2 marathons( his first in 04:16:42, 34th Milo Marathon Manila Elims & his 2nd, Cebu Marathon 01-09-11) and a 50k ultra under his belt, all three events done within 6 months.


By the way, he told me that one of his most memorable moment  during the last 50k ultra was when somebody, a runner wearing an UNGO Ultra shirt, (he described as an "older guy"), who passed him and chanted: "EAT MY DUST!"
All he had was praises for this "older guy" as he was not able to keep up with Mr. Eat my Dust ! I told him that I know who Mister Eat my Dust is and I know for a fact that he really is fast. Faster than a JOGGER/WALKER  like me ! hehehehe.

KAI''s : My attempt into the minimalist running concept.

With all these rave into barefoot and minimalist running, I kinda wonder if, as an injury prone runner, it will benefit me? I have always been critical and skeptic to novel ideas, what more to running "barefoot"  or with the least protection to our feet. An idea so contradictory to the ones ingrained during our childhood with regards to protecting our feet. 

Since our feet don't come with an Owner's Manual or an F.A.Q. leaflet, experience is the best and only real-life guidebook on how to use our feet.

So, to answer my own query if minimalist running will benefit me, there's only one way to know but to give it a shot (fingers crossed).

I have been reading a lot regarding this new (actually, its just a re-make, re-introduction of an ancient school-of-thought) way of running. And decided to go hunting for a shoe that is nearest to the minimalist dogma and also has "minimalist" damage to my pocket, since this is still an experiment. And I don't want to spend a lot then get injured in the process. 

So enter Cebu's very own KAI sandals ! ! 

Just got my pair two days ago and tried it this morning, and here's my first few hundred meters of minimalist experience. 

Made three laps (approx 300m) around friendship village after this morning's Long run. 
During the 1st few meters, I noticed that approx 1 inch of both my heels gets off the sandals' heel part, towards the medial aspect. So I re-adjusted the straps, a little tighter, but same thing happens.

I thought maybe Master Jacob cut my pair a little smaller.
But as I was observing Bjorn yesterday, who was walking and running in the mall with his KAI's the whole afternoon, his feet lands right inside the sandals. Every time, all the time.

So after a hundred meters, I tried a slow jog, @ 7:50-8:00/km. And then as if like magic, my heels doesn't get off the sandals any more. Not even a millimeter off! My feet lands right within the KAI's. Every time, all the time.

I tried walking again and then my heels readily gets off even on the first few steps walking.
Again I increased my pace to 6:30/km in the next few hundred meters and the magic is back again. My feet lands right within it (KAI's). I repeated the run-walk-run-walk experiment a few more times and the same thing happens. Also, I observed that I land midfoot more with these magic sandals.

Does anyone have the same experience ? or its just me who has weird feet.

I still need to do some more experimentation on this.

My conclusion:
1) KAI's for me, are not for walking, they're for running, MIDFOOT ! (which is good)
plano pa naman unta nako nga himuon sad sya ug beach sandal. Pang Summer ! hehehe
2)I think kids walk and run midfoot . . . I think.

Addendum:

Made adjustments as published in huaracherod's blog, and it readily solved the problem. I made some adjustment since I already cut my KAI's straps as described in the original tying technique. I omitted steps 5,6 & 7, then moved the buckle to the lateral aspect of my foot.

1) Original Tying technique suggested by the creators of KAI sandals.

2) Tying technique by Huaracherod (buckle on the medial side).

3) My improvised Tying technique, omitting steps 5.6.& 7 of huaracherod's.

(buckle on the lateral side)