multisportph_november2012

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You must have heard of scientific and expensive tests to get the shoe that you need. These may use the latest technologies in sports science. But if you’re on a tight budget, here are some tried and tested ways to get the right shoe. Why is the right shoe so important? Because people who use and wear the proper running shoes for

their foot type will most likely have fewer running-related injuries (Asplud & Brown, 2005).

Q-Angle

CenTer of The pATellA

TiBiAl TuBerosiTY

AnTerior superior

iliAC spine

GEAR

2013GUIDE

Saul anthony Sibayan part-timeacademic

instructoratustsportsciencedept.

strengthandconditioningcoachofkayafutbolclub

performancecoachatfocusathletics

TAke The WeT TesTyou’ll find out what your foot type is through this test. there are three basic foot types which are based on the arch height of your foot.

CheCk Your old shoes.your old running shoes tell a lot about how you run. they tell if you’re a heel striker, midfoot lander, or toe runner. it also confirms—along with the wet test, if you’re using the right footwear.

if The inner sole of Your shoes Are Worn ouT more ThAn The oTher pArTs, then most likely you’re overpronating. this confirms that you have a flat arch, though some people who took the wet test will get a neutral arch result.

if The ouTer sole of Your shoes Are Worn ouT more ThAn The oTher pArTs, then most likely you’re an underpronator. this kind of condition can place extra stress and/or shock on the foot and can result in injuries like iliotibial band (itb) syndrome, plantar fasciitis, and achilles tendinitis. if you’re this type, you should always stretch the muscles of your legs—calf, quads, hamstring, glutes and the itb.

CheCk Your Q-Angle WiTh Your doCTor.the Q-angle (Quadriceps-angle) is the alignment of the knee to the hip. a high Q-angle also promotes a higher chance of overpronation. this is very common with women as they have wider hips compared to men. therefore, women are advised to wear stability or motion-control footwear.

scientifically finding the right shoe that fits

(Without Burning your Pockets)By CoaCh saul siBayan

People with flat arches are called overpronators. the arch collapses upon foot strike resulting in excessive foot movements. this foot type needs stability shoes which have dual-density midsoles and supports to reduce pronation for mild to moderate overpronation. For severe overpronators, as well those on the heavy side, or bow-legged runners—motion-control shoes, which have firmer support, would be the best. butler, Davis, & hamil (2006) verified that “motion-control shoes control rear foot motion better than cushion trainer shoes [do].”

if you can see half of your foot, then you’re a normal pronator. normal pronators can wear any type of shoe, but a stability shoe with moderate arch support may be best. Runners on the light side might prefer neutral cushioned shoes without any added support.

if you can only see the toes, balls, heel, and a thin line at the outside of your foot, then you’re an underpronator. they are also called supinators, or people with high arches. this can result in high amounts of shock running through your legs. People who have high arches are best suited with neutral-cushion soles, as these provide a soft midsole which allows the foot to pronate and absorb the shock from your each step. butler, Davis, & hamil (2006) added that “cushion shoes decrease shock better than motion-control shoes do.”

procedure1 Wetthesoleofyourfootwithwater.2 Steponapieceofpaper,likeanewspaper.3 Stepoffandcheckthepaper.4 compareandmatchtheshapeofyourfootwiththeimagesbelow.

Flatarch(overpronator)

neutralarch(normal

pronator)

higharch(underpronator

/Supinator)


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EVENTS

Philippine Coast Guard Ready Force celebrated its 5th founding anniversary with a fun run entitled taKbo PaRa Sa MaliniS na KaRaGatan last September 1, 2012 at the PCG headquarters Manila. the Greentennial Run

supported this 3K and 5K race with a 5K category for barefoot runners.

coast guard run

09.01.2012

FELITE

lAsT nAme firsT nAme ToTAl Time

abad Mirasol 1:51:20

F20-29

Gilbuena Miscelle 2:01:42

F30-39

Chiongbian tricia 2:08:06

F40-UP

tan bernadette 2:04:58

MELITE

Javier Robeno 1:36:27

M16-19

buhian Jeric 1:42:11

M20-24

Salvador Mark anthony 1:49:21

M25-29

Santos timmy 1:46:52

M30-34

Gonzalo angelo Julius 1:46:32

M35-39

tayag abe 1:47:23

M40-44

McMeekin lee 1:49:17

M45-49

Rosin Enrico 1:54:52

M50-UP

alindogan alvin 1:57:10

the area in and around Sta. Rosa, laguna has been known in the ‘90s as a secret training ground for endurance athletes, cyclists specifically. Racers had a taste of this ideal location during the third leg of the Powerade Duathlon held last august 19,

2012. Robeno Javier and Mirasol abad finished with flying colors for the Men’s Elite and Women’s Eliite respectively. in the race for team points, no other team comes close to current frontrunner yellowcab tri-Clark with 2690 points. the last stretch of the Powerade Duathlon will take place on october 28, 2012 in nuvali.

PoWerade duathlon08.19.2012

SWIMt r a i n i n g P r o g r a M

RUNt r a i n i n g P r o g r a M

sWiM training PrograM for the holiday seasonBy PatriCk Josonmobile: 0917-5277141email: [email protected]

run training PrograM for the holiday seasonBy PatriCk Josonmobile: 0917-5277141email: [email protected]

sWim Due to the cooling weather and hectic schedules

WArm-up 100 meters easy swim

200 meters x 2 sets tempo swim to heat things up

400 meters x 2 sets long easy swim

50 meters x 4 sets race pace

100 cool down

ToTAl sWim 1600 meters

goAl: to maintain fitness and, more importantly, not to gain weight


run Fartlek or hill runs

Warm-up for 15 minutes: easy run on flat terrain

Run on rolling terrain: run at tempo for 4 minutes. Recover for 1 minute; do 6 sets

Cool down for 10 minutes: easy run on flat terrain

Philippine azkals members Chieffy Caligdong, Misagh bahadoran, and Paolo Pascual were announced as the newest members of the growing family of the Village Sports Club (VSC) in Paranaque—a sports and recreation haven for a lot of celebrities.

“We are honored to have these sports heroes gracing our courts and as endorsers of our Sports Club,” said Christine lane, General Manager of VSC. “the azkals are prime examples of the spirit of sportsmanship that we promote to all our members.”

Village sPorts cluB’s Wellness endorsers

PhoTosCoUrTEsyoFCoAsTGUArDrUn

,PoWErADEDUAThLon

,AnDvsCCLUb


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EVENTS

MALEovErALL

FIrsTnAME LAsTnAME rACEnUMbEr FInIshTIME nETTIME

Mathieu o’halloran 103 1:15:23 1:15:06

Robeno Javier 133 1:15:43 1:15:43

august benedicto 149 1:16:04 1:16:04

MALEAGE16-19

Gabrielle allen n. Santiago 72 1:23:24 1:23:24

Edward Vince Jared Macalalad 63 1:26:22 1:26:22

Marc alexander uy altura 65 1:32:31 1:32:12

MALEAGE20-24

Jonard Saim 84 1:18:26 1:18:26

Mervin Rencel Santiago 75 1:18:55 1:18:39

Robinson Esteves 80 1:20:08 1:19:51

MALEAGE25-29

benjamin Rana 144 1:17:55 1:17:55

Jan harley bangayan 92 1:26:40 1:26:40

Raymund Velasco 102 1:27:22 1:27:02

MALEAGE30-34

Javy olives 216 1:26:16 1:25:53

John omar Paredes 472 1:26:27 1:26:27

Ryan aquino 205 1:30:25 1:30:02

MALEAGE35-39

Ricarte Dayata 534 1:22:00 1:21:43

noel Maglantay 502 1:25:37 1:25:37

Junrox G. Roque 295 1:27:19 1:27:01

MALEAGE40-44

lee Mcmeekin 411 1:23:42 1:23:42

Keita hasegawa 377 1:27:01 1:26:41

hiroshi takei 328 1:27:17 1:27:17

MALEAGE45-49

John thomas Gonzales 396 1:25:14 1:25:14

Enrico n. Rosin 465 1:27:25 1:27:25

John Darius Villanueva 436 1:28:37 1:28:11

MALEAGE50AnDUP

alvin alindogan 494 1:31:01 1:31:01

Rune Stroem 473 1:32:53 1:32:33

arthur G. ifurung 477 1:34:48 1:34:48

FEMALEovErALL

FIrsTnAME LAsTnAME rACEnUMbEr FInIshTIME nETTIME

Mirasol C. abad 9 1:25:57 1:25:57

Marion Kim Mangrobang 521 1:27:20 1:27:02

amanda Carpo 34 1:28:59 1:28:40

FEMALEAGE20-29

lC langit 556 1:31:53 1:31:35

Kriska Sto. Domingo 4 1:38:37 1:38:17

Keshia Fule 558 1:42:03 1:41:42

FEMALEAGE30-39

Joyette Jopson 28 1:33:04 1:32:39

Kaight Forgie 24 1:45:27 1:45:27

nicola Wunderlich 515 1:49:51 1:49:11

FEMALEAGE40AnDUP

natasha Davis 54 1:47:14 1:47:14

lyka leather 50 1:47:40 1:47:08

Janet Ching 48 1:50:06 1:49:20

last october 07, 540 of the Philippines’ toughest athletes convene for the first ever major sporting event staged by Rudy Project – the Rudy Project Challenge Duathlon held at the Republic wakepark in nuvali, laguna. a gruelling 6k run, a heart-stopping 30k bike ride plus an additional 3K run made up the tough course. apart from veteran athletes, celebrities likewise graced the event as Matteo Guidicelli, billy Crawford, and Erwan heussaff put their skills and endurance to the test. overall winners for the men were Mathieu o’halloran (1st), Robeno Javier (2nd), and august benedicto while Mirasol abad (1st), Marion Kim Mangrobang (2nd), and amanda Carpo (3rd) brought home the top prizes for the women’s category.

rudy Project challenge duathlon

10.07.2012

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oFA

DrEn

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1/2UnILAb

adrenaline offroad duathlon

09.09.2012


EVENTS

Photos Courtesy of rudy ProjeCt Ph

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For the benefit of the La Mesa Forest Reserve, the Adrenaline Offroad Duathlon was held last September 09. 280 racers braved the tough course with Carlos Nadyahan emerging as the winner. Antonio Roldan finished in second place

while Mathieu O’ Halloran got the third spot.

toP male Winners

rank name time

1 Carlos Nadyahan 2:00:00

2 Roldan Antonio 2:01:10

3 Mathieu O’Halloran 2:02:27

toP female Winners:

1 Whreachelle Cordova 2:47:09

2 Anelia Lucman 2:48:51

3 Julla Timan 3:13:06

AdrenAline OffrOAd duAthlOn

09.09.2012

5K men

ranK name time

1 Robin Angeles 00:23:23

2 Ronald Marquez 00:25:08

3 Richard Barroga 00:25:25

5K Women

1 Mary Flor Rabina 00:30:18

2 Brechje Marechal 00:31:53

3 Maria Kristine Cosio 00:32:35

12K men

1 Andy Mendoza 00:49:40

2 Aris Suaverdez 00:50:13

3 Al Felias 00:58:00

12K Women

1 Michelle Anne Tibayacay 1:00:03

2 Merichiel Morales 1:00:34

3 Sandi Abahan 1:07:19

25K men

1 Lee Mcmeekin 1:43:50

2 David Munro 1:46:12

3 Franklin Penalosa 1:48:14

25K Women

1 Gretchen Felipe 2:13:33

2 Feliz Nepomuceno 2:26:27

3 Daisy Merca 2:38:00

Running enthusiasts and eco advocates participated in the Columbia Eco Trail Run held in Mt. Pinatubo last October 13, 2012—finishing 5K, 12K, and 25K categories. Organized by Columbia Sportswear, the run aimed

to increase everyone’s awareness of Mt. Pinatubo as a weekend destination. Runners enjoyed the route from Clark Nayon Filipino, Pampanga to a trail with a variety of road features—such as valleys and river crossings.

COlumbiA eCO trAil run

10.13.2012

Running enthusiasts joined the Adidas King of the Road last September 30, 2012 at the Bonifacio Global City in Taguig. Held across five Asian countries—Thailand, Malaysia, Philippines, Indonesia, and Singapore—the run featured 5K to 16.8K categories for both men and women.

AdidAs King Of the rOAd

09.30.2012


EVENTS

Tour of mATABungkAY 2012 indiViduAl generAl ClAssifiCATion Winners

rAnk rider’s nAme TeAm nAme

1 Cheung Fu Shiu Pro bike Center - CS Racing team

2 Mark Julius burgeos Mossimo team a

3 Kenneth Caldona Solis Mossimo team a

4 leonard balanoba JaC Motors team a

5 Ronald lomotos lPGMa-american Vinyl

Tour of mATABungkAY 2012 TeAm generAl ClAssifiCATion Winners

1 Mossimo team a 16:31:22

2 Pro bike Center - CS Racing team 16:41:16

3 VG & GE Cycling team a 17:06:34

4 Zambales tri team 17:10:28

5 team Excellent noodles 17:17:18

Tour of mATABungkAY 2012 pinoY rider of The YeAr

1 Mark Julius burgeos Mossimo team a

2 Kenneth Caldona Solis Mossimo team a

3 leonard balanoba JaC Motors team a

4 Ronald lomotos lPGMa-american Vinyl

5 arnold Marco VG & GE Cycling team a

sTAge 2 resulT: nAsugBu To nAsugBu

sTAge honors

open CATegorY (50) Mark Julius burgeos

25 To 35 (89) Gilbert andrada

36 To 45 (77) Romeo Camingao

46 & up (405) Ernesto b. hortaleza

Women (344) Serene lee

TeAm Mossimo team a

kom (50) Mark Julius burgeos

Qom (344) Serene lee

oVerAll leAders


25 To 35 (122) Jovi tomalden

36 To 45 (339) alan Grant



TeAm Mossimo team a

sTAge 1 resulT: indiViduAl & TeAm Time TriAl

sTAge honors

open CATegorY (1) Colin Robertson

25 To 35 (286) Custer Sadornas


46 & up (412) William bloom

Women (426) Carola Von Skwarczinsky

TeAm Directasia.com

oVerAll leAders

open CATegorY (1) Colin Robertson

25 To 35 (286) Custer Sadornas


46 & up (412) William bloom


TeAm Directasia.com

mAJor Winners

king of The mounTAin

sTAge 2 70km roAd rACe (hAmilo) Mark Julius burgeos (Mossimo team)

sTAge 3 130 km roAd rACe (pAYApA) Kenneth Caldona Solis (Mossimo team a)

Queen of The mounTAin

sTAge 2 70km roAd rACe (hAmilo) Serene lee (Confero Mavericks)

sTAge 3 130 km roAd rACe (pAYApA) Carola Von Skwarczinsky (JaC Motors)

All filipino TeAm Time TriAl ChAmpion

Zambales tri team

a Bigger and More coMPetitiVe tour of MataBungkay 2012

over 30 amateur cycling teams and hundreds of elite riders from the Philippines and all over the world gathered for tour of Matabungkay (toM) 2012 from october 19-21 at lian, batangas. the toM was one of this year’s most highly anticipated cycling events in asia, organized by the baterna brothers of 3Q’s Consultancy Philippines, inc. held in partnership with the Southern tagalog Region’s Department of tourism, toM 2012 attracted a triple of last year’s over 300 cyclists—a major boost to the country’s international appeal. the challengers faced four stages of Matabungkay beach Resort and hotel’s gruelling climbs

and charged descents, with each and every cyclist vying for the event’s more than 120 awards. last year’s overall champion, Colin Robertson of Directasia.com, won the first stage, but Cheung Fu Shiu of team Pro bike Center was the overall individual Champion. Mark Julius burgeos from team Mossimo won the much-coveted Pinoy Rider of the year award; the Zambales tri team won the all Filipino team trial Champion; and team Mossimo was once again the overall team Champion. hopefully, more powerhouse teams here and abroad will join next year’s tour of Matabungkay, where the challenges will level up to five action-packed stages of new routes, demanding terrain, and ultimately exciting races.

PhoTosCoUrTEsyoFToUroFM

ATAbUnGk

Ay

10.19-21.2012


sTAge 4 resulT: TeAm Time TriAl

sTAge honors

TeAm men Pro bike Center - CS Racing team

TeAm Women boys Get Chicked

BesT fil. TeAm Zambales tri team

oVerAll leAders

open CATegorY (319) Cheung Fu Shiu

25 To 35 (336) bastian Dohling


46 & up : (405) Ernesto b. hortaleza

Women : (426) Carola Von Skwarczinsky

TeAm : Mossimo team a

sTAge 3 resulT: puTing kAhoY ViA TuY & BAlAYAn

sTAge honors

open CATegorY (52) Kenneth Caldona Solis

25 To 35 (87) Resty aragon




TeAm Mossimo team a

kom (52) Kenneth Caldona Solis

Qom (426) Carola Von Skwarczinsky

oVerAll leAders






TeAm Mossimo team a

sTAge 2 resulT: nAsugBu To nAsugBu

sTAge honors


25 To 35 (89) Gilbert andrada




TeAm Mossimo team a

kom (50) Mark Julius burgeos

Qom (344) Serene lee

oVerAll leAders






TeAm Mossimo team a

“I’mdefinitelylookingforwardtotheracenextyear.It’sthebestmulti-dayraceI’vedonesofar.”

- Brian Johnsen, Team Confero mavericks, singapore

“Itiswithgreatpleasuretoraceinthisyear’sTourofMatabungkay.Thedrama,excitement,andmemoriesaremorethanenoughtosay,itwasaPErFECTeventtoculminatethisyear’sexecutivecyclingevent.AlthoughIamtheonlyonewhorepresentedmyteam,PAIrCArGo,ontheirbehalf,myheartfeltthanksforthewonderfuleventthatisworthrememberingforalifetime.“

- edwin Cruz, paircargo, philippines

“onceagain,you’veputtogetheranamazingevent.Thechangesyou’vemadetothestageswereawesome,andcertainlymadeitamorechallengingandcompetitiveevent.Everythingwaswellorganized,andneedlesstosay,theraceandhotelstaffarethenicest,warmestpeopleanywhereintheworld!youcertainlyproved‘It’smorefuninthePhilippines,’andIknowIwillbebackagainnextyearfor#3,andmanyoftheforeignriderswillreturn,too!Greatjob,guys!”

- Team directAsia Blackhawk, singapore

“WisheveryweekendridewasaToMweekend.”- Bg hernandez,

Team scott-soleus-multisport, philippines

“Challengingcourse,well-organized,goodstandardofriding(toughbutfair)andlovely,welcoming,happypeople.nextyearislockedin...Thankyoutotheorganizersandallourfellowteams”

- Team 4T2, singapore

“TourofMatabungkaydoneanddusted...toughraceinthesteephillsofthePhilippines.Willdefinitelyracehereagain.Awesomeevent...thankstotheorganizersforsuchagreatrace.”

- dave Christenson, Team directAsia.com, usA

PhoTosCoUrTEsyoFToUroFM

ATAbUnGk

Ay

cyclists sPeak!tour of MataBungkay reVieWs


BIKEt r a i n i n g P r o g r a M

EVENTS

Bike training PrograM for the holiday seasonBy PatriCk Josonmobile: 0917-5277141email: [email protected]

this training PrograM is Brought to you By

Bike hill repeats

Find a 600-meter or 1-kilometer hill

Warm up: spin for 20 minutes on flat terrain

For 600 meters: ride up tempo for 12 sets; ride easy going down

For 1 kilometer: ride up tempo for 8 sets; ride easy going down

Cool down: spin for 20 minutes


league of heroes: the nuVali cuP 2012

over 3,000 young athletes from different schools, communities, and sports clubs all over Metro Manila and Calabarzon joined the 3rd annual nuVali Cup dubbed as “lEaGuE oF hERoES: the nuVali Cup 2012” last September 15 and 16 in Sta. Rosa laguna. to expose more

children to sports as a means for character and personality building, nuvali organized four sporting events: baseball, beach volleyball, football and ultimate disc. the event was held at the Fields featuring 3 FiFa-sized football fields, 2 baseball fields and 3 sand volleyball courts.

09.15-16.2012

BAseBAll

mAJor diVision Southridge

minor diVision ateneo

sofTBAll

18 & under girls Woodrose

BeACh VolleYBAll

hs BoYs Perpetual help laguna

hs girls la Salle lipa

men’s And Women’s diVision Perpetual help laguna

ulTimATe disC

mix open aceholes

fooTBAll

8 & under Corinthian FC

10 & under lbFS

12 & under mAle unson

12 & under femAle lbFS Swallows

14 & under mAle Espana boys

14 & under femAle Canossa Calamba

17 & under mAle lbFS

17 & under femAle lbFS Phoenix

men’s open Schwarz FC

femAle open uPlb

UsTPhoTosbyjAnELLEkrIsTIns.sAULoG.n

UvALIPhoTosCoUrTEsyoFn

UvALI.

this annual event is organized by the 3rd year bS Sports Science students from the College of Rehabilitation Sciences of uSt. it is a project for their Sports Management course, which is one of the major courses of their degree. the race involves solving puzzles

and riddles. using the answers to the riddles as clues, the participants go around the uSt campus, up and down the stairs, and do different kinds of sports—and this is all rolled into one awesome event.

With this combination of tasks in one race, people see that sport is not only a physical thing but involves a whole lot of mental preparation and toughness. Sports Science is not only for athletic performance, and this event just shows that “a sound mind and a healthy body” are just a couple of the key areas that are emphasized. the 2012 uSt-CRS-SpS amazing Race was supported by WengMan apparel, abS-Cbn, My Philippines, Gatorade, MultiSport Magazine, boysen, Philippine opera Company, and Koncha’s Catering Services.

08.31.2

012

2012 aMazing race in ustrAnk nAme

1 nicole Mapilisan & Realy Dongaban

2 Kevin Villegas & Margaret Carreon

3 Carlo Manson & Pamela de leon

4 Rafael Pagdanganan & Manette Dejelo

5 thurl Cledera & Viennah Condor

1/2DAn's

1/2oAkLEy


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