Tri United 3 Triathletes exceed themselves by beating their Personal Best

It was a win-win triathlon for the organizers Bike King and Unilab Active Health (ULAH) as well as many of the participating triathletes at the just concluded Tri United 3 Elite-Age Group Championship at Dungaree Beach of Subic Freeport recently. A number of participants leveled up and posted new personal records, which they attribute to the event being well-organized, from the safe and challenging routes to the pre- and post-race support.

More than four hundred traithletes took part in the third leg of Tri United Elite-Age Group Championship at Dungaree Beach of Subic Freeport and conquered 1.5 km swim, 40 km bike and 10 km run race.

The weather was near perfect when the gun rang off for the 470 participants at the starting line. The participants are generally in good spirits before, during and after the race. They particularly liked the nice personal touches such as the customized name plate and transition mat provided for them. And some more extras such as the cymbals that they crash to make noise about exceeding themselves and champagne to cap off a great race.

“All the elements, from the weather to the road conditions, played out nicely for all the participants. Our very own triathlon team came out strong and pulled off a clean sweep— a first for our team,” said Alex Panlilio, Head of Unilab Active Health, who improved his own personal record at TU3.

Coach Ani De Leon-Brown showed unbelievably great stamina and form as she overpowered most traithletes during the Tri United 3 in Freeport Subic. Brown bagged the women’s Elite title with 2:33:05.  

Team Unilab Active Health’s triumvirate of Benjamin Rana, Jr. Mark Anthony Husana and Philip Atento dominated the 1.5 km swim, 40 km bike and 10 km elite race. Rana placed first as he clocked in two hours, five minutes and 37 seconds. Followed by Husana (2:11:00) and Atento (2:13:58) for second and third, respectively. Their teammate and coach, Ani de Leon-Brown, champed it out at the women’s Elite race with a time of 2:33:05. Brown was followed by Kristina Beckendorf who clocked in 2:34:33.

The other members of Team Unilab Active Health also had podium finishes in their respective age groups. These include Drew Arellano and Ramon Rodriguez who placed first and second respectively in the male 30-34 age group, Javy Olives who placed third in 35-39 age group, and teen Samuel Ranque who placed third in the 15-16 age group.

Tri United 3 triathletes pedalled their way to the transition area to finish the 1.5 km swim, 40 km bike and 10 km run race.

The shorter race course of 750m swim-20K bike-5K run for the teen participants was dominated by La Union lad Juan Carlos Abad who clocked in 1:10:40 to place first in the 15-16 age group and Joshua Ranque (1:15:28) in the 17-19 age group. Christianne de Vera who clocked in 1:37:13 to lead the teen girls’ 17-19 age group, while Sophia Ysabelle Jamila was the sole winner in the 15-16 age group with a time of 1:40:28

The other Elite Age Group winners were Mervin Rencel De Los Santos Santiago and Kriska Rose Marzan Sto. Domingo (20-24), Don Berba Velasco and Angelica Pascual Limjoco (25-29), Andrew Estrella Arellano and Nathalia Marie Tan Benipayo (30-34), Edison Salawad Morales(35-39), Rayzon Galdonez and  Roque Endaya (40-44), Joevic Gallo Pajarillo and Mariela Janet Martinez Powell (45-49), Jaime Corea  Lopez (male 50-54) and Josef Gueta (male 55-above).

Benjamin Rana, Jr.  of the Team Unilab Active Health dominated the male elite category of this year’s Tri United 3. Rana finished strong with 02:05:37. 

Team Sante Barley bested four other tri teams (Endure Multisport, PLDT-Bike King, Smart Triathlon Team, TriMac and Unilab Active Health) and bagged the team championship with an accumulated time of 27 hours and 15 minutes.
Organized by Bike King, the event was supported by Unilab Active Health, Subic Bay Metropolitan Authority Tourism Department, Enervon Active, Enervon HP, I-ON Energy Drink, Hydrite, AboitizPower, Pocari Sweat, Timex, Crystal Clear Purified Water, Corima and Orbea.

Tri United 3 champion teams from left to right: PLDT-BikeKing (second place), Sante Barley (first place), Trimac (third place). With them are Coach Raul Cuevas of BikeKing (leftmost, 2^nd row), Lester Castillo, Sports and PR Executive of Unilab Active Health (leftmost, 1^st row) and Alex Panlilio, Head of ULAH (rightmost, 1^st row).

As this develops, Tri United 4 in Clark is scheduled on November 24 with a friendly distance of 900m swim, 30km bike, and 5km run. For results and more details about Tri United and other races, please visit www.unilabactivehealth.com  or its social media pages.

DOH Insulin Access Program - Get The Cheapest Insulin In The Philippines!

I have been recently reunited to Insulin after breaking up my almost a year of relationship with oral medicines because it is not working well with me anymore. As a Type 1 diabetic, I should not even consider going on oral medications but cost of Insulin is a major concern for me, I'm just glad there is no serious complications that arises while I was under Glucophage (Metformin HCl).

This is my life support. Insulin Basal and Bolus, for life..

Even if I have work, it's really a burden for me to buy Insulin because it is indeed very costly. Imagine Lantus Solostar 3mL Pen costs around 850+ pesos and I consume it for only 6 days, Humalog 3mL cartridge I consume for about 10 days that costs 800+ pesos. If I'm going to sum all my expenses on medicines and syringes alone it will cost me around 6,000 pesos a month, that's roughly half of what I am getting from my job, and I still need to pay for the house rent, water, electric and telephone bills and ofcourse my son's therapy and food. I haven't included the cost of blood glucose strips yet, that's gonna be around 5,000 pesos if you test pre and post meals in a month. For an average earner like me, it's gonna be a challenge on how to budget my monthly salary with everything that's coming my way. No wonder some people give up and die from diabetes complications, especially the poor that can't afford to pay for Insulin to live.

Because of the need, I tried my best to look for other ways to earn money to fund my medications and this lead me to go on research as to where I can get Insulin at the cheapest rate here in the Philippines. After some time of asking Doctors and fellow diabetics as to where I can get a cheaper stash, an answer came to me from a click of the mouse on the google search engine. I stumble upon Department Of Health (DOH) Website and found Insulin Access Program.

What is Insulin Access Program

The National Center for Pharmaceutical Access and Management (NCPAM), DOH in partnership with Eli Lilly Philippines and Sanofi-Adventis Phils., by virtue of Memoranda of Agreement (MOA), a Deparment Order No. 2010-0077 dated April 3, 2010 Subject: Implementing Guidelines of the DOH insulin Access Program for the DOH Hospitals was issued.

The said companies voluntarily offered their products at much reduced affordable prices to the DOH retained hospitals, and with the primary objective to improve diabetic patient's access to affordable quality drugs considering their availability only to the public sector, under a unified pricing scheme and rational drug use. This result in bigger saving on the part of the patients.

What is DOH Insulin Access Program?

The DOH Insulin Access Program is a program under the Medicine Access Program (MAP) of the Department of Health (DOH) through the National Center for Pharmaceutical Access and Management (NCPAM) provides access to medicines for diabetic patients and is in line with Millenium Development Goal No. 8 aims to develop global partnership for development, where partner pharmaceutical companies participate by providing access to affordable Insulin products through the consignment system, implementation of which was started in 2009.

What are the access sites?

Access Sites

• Amang Rodriguez Medical Center
• Jose Reyes Memorial Medical Center
• Quirino Memorial Medical Center
• Mayor Hilarion A. Ramiro Sr. Regional Training & Teaching Hospital
• Veterans Regional Hospital
• Davao Regional Hospital
• Bicol Medical Center
• Bicol Regional Training & Teaching Hospital
• Las Pinas General Hospital
• National Center for Mental Health
• Cagayan Valley Medical Center
• Batangas Regional Hospital
• Tondo Medical Center
• National Kidney & Transplant Institute
• Eastern Visayas Medical Center
• Corazon Locsin Montelibano Memorial Regional Hospital
• Region I Medical Center
• Baguio General Hospital
• Vicente Sotto Memorial Medical Center
• Gov. Celestino Gallares Memorial Hospital
• Lung Center of the Phils.
• Southern Philippines Medical Center

What are the offered prices?

Unified Cost and Selling Prices of Insulin Products to DOH-Retained Hospitals

Product	DOH
Biphasic Isophane Human Insulin 70/30 (70% Isophane Suspension +30% Soluble Insulin) 100 IU/ml, 10ml vial	500.00
Regular Insulin 100IU/mL, 10mL Vial 10mL	500.00
Isophane Insulin Human 100 IU/mL, 10mL Vial	500.00

After reading everything I was so delighted and I can't believe that there is a program like this provided by the Government. Since I have work I asked my mom to visit National Center for Mental Health since this is the nearest to us and ask for more information about this and how I can avail.

The Pharmacist is very accommodating over the phone since I called my mom so I can talk to them personally. She answers all my questions clearly and precisely and the next day, I was already able to avail of the Insulin.

Here are the questions I asked her:

Who are eligible to for Insulin Access Program?

• Anyone is eligible as long as they are diabetic and will use the product solely for personal use.

What do we need to bring?

• All you need is a prescription from the doctor and the amount for payment.

What if I cannot buy my medicine, can I send someone to buy for me?

• Yes, no need for authorization. Prescription alone will do.

Is there a limit of how many we can buy?

• No, but we make sure that we won't be selling too many to just one person, just enough for what they need. We keep the prescription after you buy for regulation purposes.

What are the products and how much is the price for each?

• Humulin N, Humulin R and Humulin 70/30 only costs 413.40 pesos, it was lowered recently.

What is the expiration date of the drugs?

• We sell Insulin that is still good for 2 years after you buy them.

Do you honor Senior Citizen Discount on top of that price?

• Yes, provided that the prescription is named after the Senior Citizen, together with the booklet and ID. If a representative will buy on the Senior's behalf, they need to secure a signed authorization letter and their valid ID.

 Do you issue receipts?

• Yes we do. But we use Government issued receipts and not the machine printed ones.

Asked Mom to buy me 2 boxes! I saved a huge lot!

Humulin N is 1,345 pesos in Drugstores and I got it for 413.40 pesos only because of the Insulin Access Program of DOH. That's only a fraction of the price! Very affordable! I'm glad my doctor agreed that I switch to this Insulin. Actually, this is the first insulin I used 15 years ago. It's nice to come back to it, at a good price!

Not only that, Department Of Health also has other Medicine Access Programs that may benefit you or your family. For more information, please visit their website at http://uhmis2.doh.gov.ph/doh_ncpam/.

My new diabetes control partners!

I believe that our government has many programs to help us get a quality life, it's just that we are not aware of what we should be getting or what we should avail of. I believe that information dissemination about these kinds of programs is not well crafted at the moment. I hope that they can work on this so that many people, especially the needy can feel the presence of the government doing action for it's citizens welfare and avail of the programs for those benefit that they truly deserve.

I would like to thank the Department Of Health, especially the authors of this program for acknowledging the need of diabetics for Insulin to live and subsidizing the cost for us. It's a huge help!

I am appealing to you to kindly spread the information to everyone, especially those diabetics who will greatly gain from this. Let us be a tool for this program to be utilized by those who deserve it.

Good Vibes everyone and Sweet Running!

Run United Philippine Marathon 2013

2013 Run United Philippine Marathon will be held on October 6, 2013 with Ceelin 500m, Hydrite 10k, Alaxan FR 21k and Enervon Activ 42k race categories. All categories except for 42k will have start and finishline at the SM Mall of Asia while 42k will start at Bonifacio Global City and finish at SM Mall of Asia.

REGISTRATION VENUES:

Online Registration (Open): July 15 to September 15, 2013
CLICK HERE TO REGISTER ONLINE
Priority In-Store Registration (2013 RU2 21k and 32k participants): August 3 to 9 only
In-Store Registration (Open): August 10 to September 22, 2013

RIOVANA
BGC – 28th Street corner 9th Ave., Bonifacio Global City – Monday to Sunday, 12NN to 8PM
KATIPUNAN – 3rd Floor Regis Center, Katipunan, QC (infront of ADMU) – Tuesday to Sunday, 12NN to 8PM

TOBY'S
SM Mall of Asia – Monday to Sunday, 12PM to 8PM
SM North The Block – Monday to Sunday, 12PM to 8PM

REGISTRATION FEES:

ASSEMBLY AND GUN START TIMES:

REMINDERS: 

• Registration is on a first come, first serve basis, and may end earlier than the announced deadline. Race kits may run out before September 22, 2013.
• A Valid ID must be presented upon registration. For group registration, a photocopy of any valid ID & picture must be presented by the representative.
• Singlet and Finisher's shirt size availability will be on a first come first serve basis. Reference sizes of the singlet and finisher’s shirt is available for fitting at the registration centers.
• A timing device will be used by all participants during the race.

RACE RESULTS:

Race results will be available within three (3) days after the race at the following websites:
www.unilabactivehealth.com and www.runrio.com
Timing and Race Results: feedback@runrio.com

CONTACT DETAILS:

For In-Store Registration Inquiries:
GLOBE: 0927-347-7700
SMART: 0929-717-8164
LANDLINE: (+63 2) 887-6194

Enervon Activ Runner's Summit

August 17, 2013, Saturday, 8:00am To 5:00pm
Jose Y. Campos Hall, Bayanihan Center
8008 Pioneer Street, Kapitolyo, Pasig City, Metro Manila, Philippines

CLICK HERE TO VIEW LOCATION MAP

A whole day learning program for runners aspiring to progress better through the help of top coaches, sports science experts, and sports nutritionist. Sessions includes running physiologies and proper sports nutrition.

Who Can Join?
Runners who are planning to run longer distances in their future races or the Run United Philippine Marathon are encouraged to join this summit.

SUMMIT MODULES

I. RUNNER'S MACHINE
 
SPEAKER: University Of Santo Tomas, Sports Science Department

• Physiology and Biomechanics of Running
• Conditioning for Running
• Injury Prevention Techniques

II. RUNNER'S FUEL
     
SPEAKER: NUTRIFIT Philippines

• Everyday Eating for Active People (Know your Macro & Micronutrients & Fluids
• The Science of Eating for Sport Success (Fueling Before, During, & After Long Distance Running)

III. BEYOND RUNNING
  
SPEAKER: Mr. Kim “Kuya Kim” Atienza

• Motivation for Endurance Runners 
• Mental Fitness Preparation Techniques

REGISTRATION PERIOD: July 17 to August 10, 2013

ONLINE REGISTRATION SITE:
http://zeus.ph/zeus-events/ActiveHealthRunner'sSummit

For more details:
Visit www.unilabactivehealth.com or www.enervonactiv.ph
Like them on Facebook:  Unilab Active Health
For inquiries, email: ahrunnerssummit@gmail.com

Lose Weight, Get Active… Fight Diabetes! Goes Back To Manila

The Philippine Diabetic Athletes (PDAT), a non-stock, non-profit organization that seeks to inspire, educate, and encourage Filipino diabetics to manage their disease through an active and healthy lifestyle, is holding its last leg of their seminar series titled “Lose Weight, Get Active… Fight Diabetes!” 

Following the success of the World Diabetes Day celebration held November last year at the Glorietta 5 Activity Center, PDAT continues to extend the reach of their advocacy to different parts of the Philippines. These series of seminars aim to educate and empower diabetics by bringing notable doctors, nutritionists, and coaches to different areas in the Philippines.

The fifth leg of “Lose Weight, Get Active… Fight Diabetes!” will be held on July 21, 2013 (Sunday), from 10:00 A.M. to 6:00 P.M. at The Glorietta 4 Activity Center. Diabetics, candidates for diabetes, as well as their family members are invited to be a part of this event to gain a deeper understanding of the disease, and learn about lifestyle changes that can help lessen the impact of diabetes in their daily lives.

This event is FREE to the public.

Program:

10:30 am. - 11:30 a.m.    Active Living: The Natural Way to Control Diabetes
Find out how sports and active living can improve your well-being.
Speaker: Cecile Gonzales - Endocrinologist

11:30 a.m. - 12:30 p.m.    The Baron Method
 Improve your eating habits to better your quality of life - learn how to make food fight diabetes.
Speaker: Mr. Harvie de Baron – Sports Nutritionist

1:30 p.m. - 2:30 p.m.     Running Basics
Start running by getting into a sustainable running program.
Speaker: Coach Titus Salazar – Running Coach

2:30 p.m. - 3:30 p.m.    Useful Strategies in the Management of Competitive Athletes with Diabetes
Participate in sports safely and effectively: strategies on how to properly utilize energy for active diabetics.
Speaker: Dr. Richard Elwyn Fernando - Diabetologist

3:30 p.m. - 4:30 p.m.     The Diabetic Athlete: A Different Kind of Animal
Compete at the Highest level: some tips on how to make a good diabetic athlete even better.
Speaker Dr. Edgar Eufemio – Orthopedic Surgeon

4:30 p.m. - 5:30 p.m.    How to Prevent Diabetes
Consider the right lifestyle choices that can help prevent the disease.
Speaker: Dr. Joy Arabelle C. Fontanilla - Endocrinologist

Like their Facebook page www.facebook.com/TeamTriabetics or follow them on twitter @Triabetics

###

Philippine Diabetic Athletes, Inc. (PDAT). For more information you may email triabetics@gmail.com and look for Ms. Amanda Manait, PDAT Secretariat.

In Choosing Your Races

In the evolution of races in the Philippines, it has become more and more improved compared to the previous ones. Also, race organizing evolved to become a perfection in giving quality races. We all know everything is fueled by money, more means more, and thus the increase of registration fees are inevitable. From what I know from the time I started out 21K races would cost around 500-600 pesos but now it will cost you around a thousand pesos.

We all have a choice, and we must do it wisely!

Lets do some math. Since running has become a hype, there is seldom a week that there's no race that will happen on a Sunday, they even have Saturday races now. Lets just say you are a very dedicated runner who wants to join all races of Sundays in a 21K distance, assuming that the registration fee is 800 pesos. Registration Fee of 800 pesos x 4 Sundays of the month = 3,200 pesos, and that's just registration fees. How about your transportation? food? nutritional expenses like buying gels and other stuffs you use on races? Lets say you spend 500 pesos on that. Miscellaneous expenses of 500 x 4 Sundays of the month = 2,000 pesos. If we are to tally everything, 3,200 + 2,000 = 5,200 pesos is what you spend in a month. Ofcourse if you are rich 5,200 pesos is nothing but what if you are a regular office employee with a take home pay of 10,000 pesos? That will leave you with 4,800 pesos to spend on your needs and necessities, and most probably you will spend your days living like a pauper until the next payday. If you would venture into Triathlons, Aquathlons, Duathlons, Ultra Distance Running and other races that requires you to get out of the city, then prepare to get yourself into spending more.

A sample computation of what your expenses will be in a month... Huge!

I've heard some runners complaining about the cost of registration fees of races nowadays, not realizing that organizers also spends a lot to give quality races to all its customers. In the Philippines, everything is becoming expensive that the cost needs to be adjusted in order to create the best race and where do you think they will they get the funds for it? Ofcourse from the Sponsors and the turnout of the registration. It's just a simple supply and demand chain.

If we can't do anything about the price increase, the best way to do is to choose our races wisely. So for runners like me who are just regular income earners, it is but wise to plan out our races.

Here are some of the questions I ask myself before I shell out for registration:

1. Is this race worth the bucks? - Some races may be expensive, but you'll get more than what you paid for but ofcourse, some are just expensive. Know what you will get; if there's a singlet, finisher shirt, loot bags and medals. It's your right as a consumer to know your options well.
2. Will this race happen near my place? - I avoid races that will require me to spend much time on travelling since races are so early in the morning and it's not safe to travel alone without a car, and ofcourse it's expensive to take a cab. I take races which is mostly just near my area where I can just walk to and walk back home afterwards (Which is BGC).
3. Is there a beneficiary? - As an advocate of diabetes awareness, I am also devoted to support other causes. It is important for me to know who is the beneficiary of the race so I would have a feel good aura when I think that I spent my money for a cause. 
4. Is the Race Organizer a good one? - Nothing major for me but this will somewhat give you an idea on how will the race turn out as a whole since you can check the races that they have handled before. I just want to be sure of what I would be expecting during the race, or if I should bring extra supplies come race day.
5. Do I really want to join this race? - Sometimes, you just register for a race  because you feel you need to have a race every Sunday. This is not necessary. The road is free, run on it!

Also, here are some tips on saving up for races and registration fees:

1. Join contest! - There are lots of online contest on Facebook and Blogs that offers free registration for those who will win their contest. It's worth a try! Check out Pinoy Fitness, Takbo.ph and other runner blogger sites on my blogroll.
2. Make a race bucket list - Great races happens mostly every year. Put it in your bucket list and stick with it!
3. You have a running group? Register as a group! - Race Organizers usually gives discounts on mass registrations.
4. Eye for the early bird registration - Some races have an early bird rate you can take advantage of.
5. Race with friends, go to races together, carpool! - It's fun to join races together with friends, and it will cut your transportation cost too!

The road is free. Run on it! (Photo credits to Running Atom)

 
Just a piece of thought: Running on a race is a great way to enjoy the route with friends safely, but it doesn't mean that you cannot do it out of the race. Why don't you and your friends plan on a group run? It would be a great bonding moment and you get to run on places that you like to go to together without spending too much money. Just pick those races you will join in when you want to compete or hit a PR, if not, just run at your own place, at your own pace!

So I'll see you on the road during races or not. Just wave and say "hi!"

Good Vibes everyone and Sweet Running! ^_^

The Trigger Finger

It's been a while since I posted about personal experiences. I have been preoccupied with many things that is going on in my life: work (and more work on the side!), family, triathlon trainings and spreading of diabetes awareness advocacy. While I was being busy juggling everything a tragedy happened.

Two months ago I was lifting weights when suddenly there's something painful on my palms near my thumb. It didn't go away so I have to massage it to ease the pain. As the days go by it becomes more and more painful until it became so swollen I can't bend my thumb anymore. It really affects my everyday living so I decided to see a Rehabilitation Doctor for consultation.

When I went to Dra. Bartolome, and while I was telling her what happened, just by looking at my hand she said immediately that I have a "Trigger Finger" injury particularly on my thumb. I kinda laughed a little because I didn't thought that Trigger Finger is a medical condition. All the while I thought its a term used for someone who types fast or shoot fast on their cameras.

Photo from WebMD.com

What is a Trigger Finger anyway?

According to WebMD.com, "Trigger finger is a painful condition that causes the fingers or thumb to catch or lock when bent. In the thumb its called trigger thumb.

Trigger finger happens when tendons in the finger or thumb become inflamed. Tendons are tough bands of tissue that connect muscles and bones. Together, the tendons and muscles in the hands and arms bend and straighten the fingers and thumbs.

A tendon usually glides easily through the tissue that covers it (called a sheath) because of a lubricating membrane surrounding the joint called the synovium. Sometimes a tendon may become inflamed and swollen. When this happens, bending the finger or thumb can pull the inflamed tendon through a narrowed tendon sheath, making it snap or pop.

Trigger finger can be caused by a repeated movement or forceful use of the finger or thumb. Rheumatoid arthritis, gout, and diabetes also can cause trigger finger. So can grasping something, such as a power tool, with a firm grip for a long time."

Still need to work despite the injury...

Dra. Bartolome told me that this can also be work related since I spend most of my time using the computer. She suggested that I get a Corticosteroid shot to eliminate the swelling but this won't guarantee healing. Some patients still needs minor surgery to correct the flexor tendons. I was broke at that time and I can't afford to pay for the shot since it's not covered by my HMO (Health Maintenance Organization) so I chose to undergo Physical Therapy sessions. She prescribed some anti-inflammatory drug and ointment that I can use while waiting for my PT schedule.

I was advised to take a vacation from training most especially on weightlifting or anything that will require me to lift anything heavy using my right hand. I have no other choice but to comply. Before I started my PT sessions the swelling went away after 3 days of applying the ointment. I had 8 PT sessions as of the moment and so far the condition is improving. There are times that it suddenly becomes normal and then goes back to being stiff again. I learned to adapt despite the disability since it has been two months now that I am in this state.

Paraffin Wax Treatment followed by Deep Heat Ultrasound Treatment.

Just when I was ready to go back to running again, I got into an accident that causes my toes to get injury from a broken glass, so I went into a complete training halt. I encountered many unfortunate events in the month of April and I'm glad I was able to get through them alive.

Then I started to gain weight because of the sedentary lifestyle and the busy schedule I started to have since I assumed the duty of being the Secretary of PDAT (Philippine Diabetic Athletes Inc.) and the workload is an additional from what is currently heavy right now. I must admit I splurged into eating to make up for the lack of sleep which is so wrong. I started to get depressed and weak. So when my wounds are healed I decided to get back to training again.

Right now, I am trying my best to lose the excess weight I gained. For my Trigger Thumb, the swelling went away and the pain is now tolerable. Though there are times when it suddenly gained it's reflexes it loses them after a while. The Doctor said I might undergo minor surgery for it if the next set of PT session won't show significant improvements. I hope I don't need to.

I am looking forward to an effective training for my next races. No target times, just to finish injury free. I can do this! AJA!

Good Vibes Everyone and Sweet Running! ^_^