It’s been several months since I joined races, due to a mix of a hamstring injury, new jobs and transferring residences. My running routine suffered greatly due to these, my usual 10km runs 2-3 times a week quickly became a distant memory. Fortunately I’ve settled into my new jobs and new diggs. Now I’m back to square 1 and in the process of getting my cardio back up.
30 minute treadmil run
The SuperBods run couldn’t have come in a better time, now I have the extra motivation to get back into running. I plan to join the race and already have started training for it. I am preparing for the Century Tuna Superbods Run by doing something different from my usual 10km runs. Now I run 4-5 times a week on a treadmill for 30 minutes. I cycle through a 5 minute run then sprint for 4 minutes. I do 3 times with varying inclinations then walk for the remaining 3 minutes to cool down. I manage to do 5.5km in the 30 minute run, hopefully I do 6-7km before the event starts.
Crunches
After the run I then do my weight and core training. I’ve recently placed more emphasis in my core training routines to reduce my chances of getting lower back injuries and just having better over-all strength when lifting heavy weights… Having those abs pop out is also a plus and a welcomed outcome. My routine mainly consists of crunches and leg raises; I just add weights of about 5-15lbs to up the ante of my crunches and leg raises.
Leg Workouts
Aside from my core training, I’ve also emphasized on my leg routines to help give me that extra umph! when sprinting or running up/down hills and also to prevent leg injuries while running. I used to do squats with weights, lunges, good mornings and other leg workouts you can do with a dumbbell and barbell. But since I’ve transferred to a condo and have free access to a gym, I am able to do other leg workouts which emphasizes the leg muscles mainly the quads and hamstrings.
Post workout stretching
After the entire workout I do a bit more stretching to cool down my muscles and prevent soreness. This is not as long as my stretching before I workout, it’s just more of a way of cooling down. Instead of just sitting down to rest I try and maximize my time by doing a bit more stretching.
The last ingredient in my workout is my daughter Yz, I try to bring her with me whenever I can. I try to teach her by example the value and importance of being healthy. It also reminds me why I keep on training day in and day out even on days when I feel so lazy. I want to be the best role model to her as I can be in all aspect of life, and I firmly believe everything starts with good health and a positive outlook.
Yzabella
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It’s nice to know you’re back to run! Will you beat your best 10-km time again this time?
It’s been a while since I’ve watched a running event. What’s the superbods run all about? When will this be held? >_< How I wish I could run like you… but a few minutes is all it takes to keep me flat on the ground.
Don’t worry you’ll be tagging along with me since you’re the designated photographer ^^
When’s this? february?
I’m gonna be flat on ground all right. With all the curvy super bods running around. :->
Go go! I can’t find where to buy the race kits for the superbods. But it’s better if you’ll get it for free, better yet, win it!
You should win this race kit para madagdag sa collection mo ng mga singlets. LOL.
Kidding aside, grabe ang drive ng taong to. hands down. Gigising sa madaling araw para magworkout kahit 4 hours lang tulog nya, tapos tulog ulit. hahah!
sabayan pa ng tuna na diet. gudlak sa tuna sandwich at tuna with fried eggs at sinangang. di ka ba nagsasawa? hehehe.
kita naman sa katawan eh. need i say more?
sus ikaw naman ang nakikinabang eh haha
Wow! Can anyone be more prepared to join the Superbods run – and receive that kit?
Moving to your new condo sure came at a perfect time, huh!? Gym time, anytime!
You should get that race kit, Mike! I’d feel bad if you wouldn’t get to flaunt that bod in the race. Fedhz ran out of words upon refocusing her attention on that body, LOL!
Mike should win that race kit because he has achieved so much with that body, as much as people who train full time, and yet he can still juggle work and being a dad.
He should also get that race kit because he is a good role model for all. He is an exemplary example that one should not just train one’s mind (he is a full time computer programmer) but develop one’s body as well, and vice versa.
Domo AD san!
naks. those abs! haha! ayos. sakto pala paglipat nyo e. malapit ka na sa gym. swim ka rin para extra exercise. isama mo na kami sa pag-eexercise mo. hihi.
you should win this. aba, wala na akong ibang kilala na kasing-hanep ng drive mo no.
good luck sa run! superbod ka naman kaya tamang tama
teka ang ikli pa ng comment ko pahabaan ata ito. haha!
hehe salamat kaye! Pag punta kong Baguio takbo tayo nila Paulie para maging fit rin kayo, para mas masarap ****** lol
Your awesome! Keep up the good work!
Good luck! I know you can beat your previous time at the Super Bods Race.
Wohooo Lekker ding!
My gosh Mike you can still do work outs despite your busy online endeavor?
I really think you should win this because you have tons of drive and perseverance. Goodluck!
I think Mike should win this because nobody can beat Mike’s drive and passion. Imagine, despite being a web developer, he also takes time developing his bod and not to mention, tending to two adorable kids LOL
He deserve to be on that race.
tama bilang mo hahaha!
Wow.. race kit.
That should help you a lot dude, its not just about winning that stuff, you practically deserve it. If only the others would see how much emphasis you place on your well-being.
Anyway, I guess the guys who lead Superbods would have their eyes peeled out for those who aspire to achieve greater heights. Don’t worry dude, among the superbod’s crowd, you definitely would stand out.
Mike should win this one because his perseverance shows in every aspect of his life not just with his physical appearance, but also reflects in how he handles everything.
Padayon!
Mike is an example of what determination can do for someone. I’ve known him since 1995 or so; long before he started his fitness program and I will say that the transformation from suspected-drug-addict (hahaha!) to hunk programmer is dramatic.
Working for 4 clients, fitness training and taking care of a daughter shows that he has focus.
He should get that race kit.
Mike should win this because he’s the perfect example of body-transformation thru discipline and dedication. The rest of us can no longer make excuses about being too busy to workout or gyms being too expensive because Mike has proven that it’s possible to look good just by exercising on a cheap home-gym and despite being busy at work and family life.
u can do it!! (ehehe sana ako ren.. kaya magggym na din ako hihingi ako tips sa u ehehe idol naks!)
nice routine. I hope your daughter would follow your good examples. live healthy!
Tuna diet?? no wonder your breath smells like fish.. hehe..
Goodluck Mike! Run! run! Run!
Why should you win the Century Tuna SuperBod race kit?
The answer is simple – because you truly deserve it.
Great health and a good body doesn’t happen overnight. It requires hard work and perseverance – and that is exactly what you did. You put your heart and mind to it, and the result is amazing!
Good food, good health, and quality time with your family. You have balance.
Keep up the great work!
Dude,
Your body keeps getting better. Keep it up. Maybe you can share your program?
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