21097

Twenty one thousand and ninety seven meters (21,097 m.) is the distance for a half-marathon in indoor rowing. The Global Marathon Challenge by Concept2 runs from April 16-30, 2007, and as an avid indoor rower myself, this challenge is one that must not be passed up. Time is running out, and I decided to go for the half-marathon this Saturday at FitnessFirst Ortigas. This is the longest distance that I'll be attempting yet on the ergs. Although I have done the 10k numerous times, this will be different, because this is more than twice the distance and effort, and it had to be done in one sitting, non-stop. I approximated the time it will take me to finish the half-marathon from my recorded times: it will take me around 1.5-2 hours, counting in the possible fluctuations in speed and effort.

Prep: At least 3 times a week of indoor rowing, going for not less than 2k for each, progressing to 10k if time allowed. Of course, include there the normal routine at the gym consisting of Body Combat, RPM and Body Balance classes. That Saturday morning, I stuffed myself with my usual breakfast (Vegemite and Muscovado toast, apple juice) and an extended bed rest (had to recover from my workout the night before). I had a hearty lunch, after which I headed for the gym. I bought enough water (2 liters!) and an isotonic sports drink, and downed an energy drink (ION!) before heading to the ergs section of the gym. I had to choose Fitness First Ortigas as my choice of gym to do the half-marathon, because not only does it provide you with a well ventilated area with video monitors, it also offers a wonderful vista of Ortigas Center and the east of Metro Manila.

I brought Kundun (my latest Sony MP3 walkman... yes I give names to my gadgets...) and programmed it to play the Les Mills RPM tracks (particularly releases 33 and 34), which I found appropriate for rowing. Unfortunately, this attempt at a half-marathon row was a self-imposed goal, and I really have no one to compete with or row with (my gym friends avoid the ergs, I really couldn't expect them to row the half-marathon with me, tsk). I was on my own...

The row: After enough proper stretching and hydration, I programmed the PM3 to a set distance of 21097m. I was beginning to have second thoughts as I was pressing the buttons, when I suddenly remembered the muscle aches on my shoulders and upper back as a result of previos 10k runs. And this time I was attempting twice as that (crazy me!) But I was prepared for this, and there's no backing out. I was not really aiming for an impressive finishing time, but I was hoping to just be able to complete the half-marathon with as little damage (to my body) as possible. This was my first attempt after all. I turned on my MP3 player, and the first track of RPM 33 (KT Tunstall's Black Horse and The Cherry Tree) pushed me at starting pace. Interestingly, I was following the dynamics of the played songs as done in the usual RPM spinning classes. I was pulling harder at Chris Isaac's I Want You To Want Me, doing intervals of fast heavy rows with faster light ones in time with the music. Knowing the choreography of RPM helped me vary my rowing pace, thus not allowing boredom to kick in. Once you get bored with rowing, you get easily tired, I noticed. I was distracted with the PM3 monitor, and I had it face down, just enough for me to see the rate I'm going and not the distance I have yet to cover. INXS' Afterglow was a gem because it signalled I was about to finish the whole RPM release, and I was already at a steady pace. I planned to do some quick stretches and hydrate after this. It was already 45 minutes in, and I knew I was halfway, approximately 10k to go!

The remaining half of the row was a different story. This time I was listening to RPM 34 but found it much more difficult to follow the dynamics of the tracks. I tried to pull harder, but I realized this would drain my remaining energy too much. I tried to maintain a constant load but varying the spm (strokes per minute) as necessary. I was already feeling the familiar aches in my arms and shoulders, but they were still tolerable. My butt was aching, and I found myself switching my weight from one side to another. There was a point when I had to take a brief stretch to relieve the pain, and again to hydrate myself. Soon, Warp Brothers' mix of Smells Like Teen Spirit was playing, and I found renewed energy in doing intervals of slow hard pulls and fast slow ones. It felt like I was strong, but the PM3 says otherwise. I was weaker, but I was still pulling. The last tracks were playing, and I decided to look at the monitor so I can focus on the remaining distance. I decided to do a constant pace in rowing the remaining meters... and it was the most gruelling 2k I ever rowed! As the meter counter trickled down, I had to endure the nagging pain in my shoulders and pressure on my butt, but I already felt like a well-oiled machine and stopping would be more painful. Soon, I raced to the finish line in the remaining 500 meters. With a row like this, the happiest moment is seeing "0 meters" on the PM3. I finally rowed 21,097 meters! A half-marathon in 1 hour, 37 minutes and 24 seconds.

Surprisingly, I felt good afterwards. The pain was not that bad. In fact if there was a Body Combat class right after my row, I would most probably join it. But I knew that I had to respect what my body was telling me (my left trapezius was screaming "I need a traps release!!!") and that was enough workout for the day.

Aftercare: I rewarded myself to an extra-hard full-body Swedish massage right after. I knew I was exhausted because I slept for an hour after the massage, according to my masseuse. All my body aches melted away when I woke up! What a good massage could do!

Now, I'm thinking of when I could do the full marathon (42,195 m!). Of course, I have to finish a series of half-marathons (to the point that it's a habit) before I aspire for the full marathon. But knowing how a half-marathon feels like makes me wonder what a full marathon would be like.

Here's my certificate of completion of the half-marathon for Concept2's Global Marathon Challenge 2007, another proof of how easy I am to please (mababaw ang kaligayahan!):

For the meantime, fitness-wise, I have yet to master the bird's balance pose in the latest release of Body Balance:

To Erg or Not to Erg...

How I wish I could see this panoramic view soon:

That's the view when I do indoor rowing at Fitness First Ortigas (located at the penthouse level of Winsome building). Talk about rowing with a view...

Being sick is definitely not good news for me. Not only does it make me miss doing important and critical work (in an institution whose idea of stress relief is making fun of other people behind their back) but it makes me miss the gym, which unfortunately for me, is close to what I can get to a social life nowadays. It's funny that it's so easy to get your body deconditioned (that is, lose the hard-earned tone of your muscles and belly)... you gain nothing, but more fat. All one needs is 3 days off the gym, a little out-of-the schedule snack, a slight tug of depression and worry and tons of work to put your mind into binge mode. All hell breaks lose!

In one of the replies a few blogs ago, I mentioned how excited I was to receive a message from Xeno Muller, an Olympic rowing champion, who mentioned that it was great that I was incorporating rowing in my workout. Indeed, I make sure that I row at least 2000m of per gym visit, working towards a regular 5000m to 10000m workout. This is also in preparation for a self-imposed half- and full marathon.

I started indoor rowing when I joined Fitness First in 2005, and the geek that I am, made sure I knew how to correctly use all the electronic exercise machines in the gym. The indoor rowing machines, or 'ergs' as they are commonly called in other countries are (I think) the most unpopular exercise machines in the club. I'm not really sure why, but I think people don't know the proper rowing technique and understand the benefits of rowing... If done correctly, indoor rowing could be the most efficient fat-burning exercise in the gym. Rowing basically consists of 4 actions: the catch, the drive (with emphasis on the leg, body swing and arm pull through), the finish and the recovery. Each phase consists of coordinated muscle action that requires application of force in a repetitive, maximal and smooth manner and employs all large muscle groups.

Concept2, the company that manufactures these excellent ergs provides enough motivation to the thousands of users of their machines around the world by hosting an online personal logbook where registered members are allowed to record their times/distances finished. There is also a ranking feature where you decide to enter your best times and see how you compare to other rowers. I'm not that bad though, having my best 500m timed at 1:36.3, 2000m at 7:53.7 and 5000m at 19:52.1 and 10000m at 44:09.6... Still needs improvement! Concept2 also arranges regular challenges for its members. The most recent major challenge I completed was the 2006 Holiday Rowing Challenge where interested members should finish 100K or 200K m in 20 days! It was a self-imposed goal (I aimed for the 200K) and I finished well. Soon, I was sent a pin and access to an online certificate, hehe (babaw talaga kaligayahan ko...):

I have yet to join the C2 Million Meter Club where upon reaching 1 million meters or more, you join the elite list of finishers, and be awarded with a certificate, a pin and T-shirt. As of my last work-out, which was a week ago, I have completed 468,000 m already... Malapit na!

Recently, Concept2 and Row2K sponsored a YouTube video-making contest with prizes including cash and gifts. I was supposed to join this video contest, however, due to time constraints and the apparent disinterest of my cinephile brother, Oggie, whom I was seeking help with, I didn't make it to the deadline. I really wanted to win the latest indoor rower machine... Oh well... next time. I realized that they have finished judging the entries already and have already announced the winners. Among the winning video entries here are my favorites:

I would like to confiscate ergs and keep them for my own, if my students dare to do that in the classroom.

I will never look at ergs the same way again...

Something bothers me about her technique, she can hurt her knees...

Sometimes, I wonder why I hum Debussy's 'Claire de Lune' when I row at the gym, while sinking into a nostalgic trance doing a regular 26 strokes per minute rythm. Just now, I realize why:

I hope I convinced enough of you to "incorporate rowing in your workouts" too... It's tough at the start but pretty soon, you can't get enough of it. I have had enough of my nagging headaches, I should get back to the gym. To erg or not to erg... to erg, of course.

If you're gonna be sick, be sick with this!

"If you're gonna be sick, be sick with this!" That's what fitness instructor Dan Cohen said after the conditioning track of Body Combat 30. How I wish I'd be sick after a good workout rather than be stricken down by this fever/upper respiratory tract infection I've had since new year's eve. Once a member of family has the virus, the rest of the family is sure to get it. Gelyn and I are the current casualties, with Archie and my parents already past it. This was further compounded by the fallout of smog resulting from the firecrackers of new year's celebrations. Now as I lie here on my bed, drowsy and weak from an overdosage of paracetamol and lagundi, how I wish I was up and fighting as the fellows above. I've been out of the gym for almost a week now, and I can feel my body being pulled back. Got to heal soon and fast!

I like going to the gym not only for the fitness benefits it could bring, but because it can be an ideal venue for stress release. Especially if we talk about my favorite group exercise class, Body Combat, which is "the empowering cardio workout where you are totally unleashed! This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by driving music and powerful role model instructors, strike, punch, kick and kata your way through calories to superior cardio fitness. (from Les Mills)" I've never had any martial arts training before and people knew how clumsy my body was, so I would have second thoughts of ever joining a group class (I couldn't forget the first time I joined a Body Jam class. I discovered how inflexible and awkward my body was! Not to mention being harassed by the instructor). But pretty soon, classes after classes, I got addicted to Body Combat. It didn't stop there, I joined the Body Combat Marathon (which is 2-3 hours non-stop version of the original class, testing your endurance, form and strength), where I was able to be one of the finalists in the Body Combat Challenge Finals held at the PICC Forum last year. It was such a big event, each participant has to arrive in their best combat costume, and I did. Here is what Mich and I came up with (we doodled as we attended the EXECOM Meetings):

Mich made a funny caricature of the selected costume:

Even designed a personalized henna tattoo, which caused an allergic reaction (I almost thought my right arm will be marked with keloid for life!) and had lightning designs etched on my hair. Here I am with the costume in action:

Before, I always asked why people would engage themselves in such situations, join such events which really can't be classified into any official sport. Besides what's at stake (a trip to Australia/New Zealand, with free Les Mills Training, free 1 year gym membership, and many more), it's the assurance that you're fit and healthy and you're having fun while you're at it. If you think my costume's too much, you should have seen what the others wore (or did not wear for that matter... as you can see above). I didn't win but I had tremendous fun.

Before I joined in Body Combat classes, I participated in RPM and Cycling (formerly Cosmic Cycling) classes at the spinning studios in the gym. RPM is "the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within – sweat and burn to reach your endorphin high. " (from Les Mills). Cosmic Cycling classes are basically the same, but gives more emphasis to upper body workout, by combining trunk and body choreography while spinning. These classes has got to be the sweatiest classes there is. Not everybody gets the sense of cycling for an hour on stationary bikes, but you have got to give credit to the instructors for providing excellent music and choreography to make it an exciting experience. These classes also have their regular showcase events such as the Cycling Marathon which is a 3 hour non-stop RPM/Cycling, in which I fared better (recently, I made it to 1st place Male Category in Fitness First Manila, and 2nd place Male Category in Fitness First MetroEast).

Scanned these from a feature page in Action & Fitness magazine (July-August 2006 issue). Here you see Aimee, my gym buddy, who always bags the 1st place in every marathon event, that is, unless beaten ahead by cramps. It's more fun to participate in events held at Fitness First MetroEast, because not only are you surrounded by wacky fellow gym addicts, friends and instructors, they also offer the best giveaways and prizes!

Besides these group exercises (there's Body Pump and Body Balance too), there are the usual fitness machines and free weights. I don't pump iron in the free weights area, and I've grown bored of the treadmill machines. Recently, I've been focusing on the least popular gym equipment: the indoor rowers (or "ergs" as they are more commonly known in other countries). I really don't understand why these machines are so unpopular. In fact, some gym managers have positioned these rowers inappropriately. If you use these machines this way, be very careful as you might hit your head against the wall, especially if you're a forceful rower. And believe me, these rowers will move! When I used one of the rowers in Fitness First Eastwood, the rower actually moved without me noticing. Before I noticed, I was already halfway down the width of the hall!

From Men's Health Magazine: Where you sit when you work out could determine how fast you lose your gut. Irish researchers recently reported that men burn more fat while rowing than while biking. In the study, scientists measured the amount of fat used for fuel while men exerised on wither a row-ing machine or a stationary bike. The result: Participants burned 40-50% more fat when rowing than when cycling, even though the duration of the exercise was the same. The likely explanation is that because rowing machines incorporate both your upper and lower body, they work more muscle, says lead investigator David Ashley.

The manufacturer of the indoor rowers, Concept2, has a website where you can log your progress in their machines. In fact, during the holiday season, they organized an incentive challenge for online members to complete 200K meters in 30 days. I made 206K meters and they'll be sending gift packages (shirt, pin and certificate) soon. I'll be joining up their video making competition for a chance to win one of the new rowers (valued at P150K! each). I have yet to accomplish 1 million meters before I can join their Million Meter Club.

Hope I get well soon... I could already feel the calories pile up in my belly due to this temporary gym hiatus. Can't wait to try the capoiera moves and evasive side kicks in the new release of Body Combat on my new set of kickers: authentic brand new Nike Free 7.0 Trainers (P4900 value at Nike outlets) bought from eBay for only P2900 (including shipping!). Got them on the rare varsity red-black color combination too.

“People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas” Going regularly to a gym warrants you with occassional guiltless pig-outs.

Possible next physical feats in my agenda includes joining up with my brother Archie in his mountaineering activities, a major marathon event, and perhaps a minor triathlon event.