Article by Susan Liu
Walking is a simple and free exercise that can help people take a step towards better heart health.
The simple act of walking for 30 minutes a day can reduce heart disease risk by up to half. The exercise can also be a fun activity.
- Start slowly and do a few warm-up exercises and stretches first. Don’t walk immediately after a big meal.
- Walk at a steady pace, swing arms freely and stand as straight as you can. Your feet should step in a rolling action from heel to toe.
- Warm up and cool down. Stretching Improves circulation.
- If it is too difficult to walk for 30 minutes at one time, do regular small bouts.
5k Final Report
The highlight of the season in this event was a thrilling blanket finish with Baguio’s Floredeliza Donos edging out Mary Grace Delos Santos at the National Championships in a time of 17.44.84 to 17.44.85. With the much more experienced Jhoann Banayag in third. Unlike the 800 and 1500 these events are still dominated by athletes who are over the age of 25. Teenage Fil-Heritage athlete Jullie Wollrath also had a time not too far off the seniors which indicates good performances to come on the track from the 16 year old.
The cut off criteria remains at 19:30 for 2013.
Philippines 2012 Womens 10k to Marathon, 3k Steeples Track and Road Final Ranking List
Womens 10k to Marathon
In 2005 Mercidita Manipol who holds the Philippine 5k Record at 16:40.81 won the Gold Medal at the SEA Games in the 10k. Manipol then is now 31-year old Mercidita Fetalvero and still occasionally competes in road races. The 10k Record Holder is Cristabel Martes (34m40.3) now an employee of Runrio. Martes is the SEA Games Marathon champion in 2001 and 2005.
With the popularity of road running rising in the Philippines with more opting to run 5k and 10k on the road rather than the track there is a lot of potential for the possible development of the Womens 10k event. Not just from that source but a lot of Triathletes are very good 10k runners as well due to the overload of having to run two additional events.
Again Banayag originally from Davao was the countries fastest women in the 10k after losing her 5k crown. She improved her best time to place her #5 on the all time list. Zamboanga‘s Delos Santos also ran a personal best to place #6 on the all time list. Last years National Junior Record Holder Jessa Mangsat of Baguio did not break 40 minutes at the National Games this year.
The standard for 2012 was 43 min 30. But this is now lowered for 2013 to 43m00.
Womens 16.8k to Marathon
Please email any additions or corrections to firstname.lastname@example.org
Delos Santos once again dominated the Milo Marathon, with Jhoann Banayag second. Cebuana Mary Joy Tabal also had a very productive season.
3K Steeple Chase
The UAAP Champion Carmen Dalyn leads the list. In fact the top three times at the UAAP where faster than the National Games Champion Flordeliza Donos. The top three times are below the record. Contrary to previous announcements Carmen’s time 11:43.04 is actually not a new UAAP Record as Jean Palencia of USTwho holds the National Record actually ran 11:24.48 at the 2009 edition, second place Frejilyn Roncales also of UST clocked 11:41.73 which is the second fastest time in UAAP History.
It is my hope that this data will help the organization.
Feel free to post any comments, questions, additions or corrections to this page, email@example.com or the Facebook Page. In particular road running results all sets of data was not available for comparison..
- Motivated Middle Distance Runner Sarah Vitug Determined to represent the Philippines (pinoyathletics.com)
- 2012 Philippines Womens Ranking Lists 800m / 1500m (pinoyathletics.com)
- Suggestions for a Fair Selection process for RP Track and Field at SEA Games (pinoyathletics.com)
- Cebu City Half Marathon – Delos Santos and Tabal begin 2013 with Personal Bests over Half Marathon (pinoyathletics.com)
- Delos Santos, Buenavista Qualify for Asian Marathon (pinoyathletics.com)
- Standards for 2013 Philippine Ranking Lists in Track and Field (pinoyathletics.com)
- Tentative list of Qualifiers for ASEAN Youth Games (Jun 4-8 Vietnam) (pinoyathletics.com)
Following up on the brilliant first article on sprinting ’Olympic Sprinters: Why should I toe Drag? ’ our Thursday article is Guest Blogged by Coach Adarian Barr and Mrs Alysson Bodenbach.
Written by Adarian Barr and Alysson Bodenbach
Core stability in relation to shoulder rotation has been a hot debate amongst coaches and runners alike, especially during this Olympic season. Whether or not core stability is directly related to shoulder rotation is something that coaches will debate over for years to come, but unfortunately our likely source of information, scientists, aren’t always our best answers to our questions. In the past scientists have said that it was impossible to run under a four-minute mile and running faster than 9.69 seconds in the 100m dash was out of the question. However, athletes around the world have been breaking barriers left and right proving scientists wrong.
When it comes down to running fast the preference of a longer stride length or faster turnover is often in question. If we take Usain Bolt for example you will notice that his stride length is predominantly longer than the average sprinter. Of course he is tall which is to his advantage, however, the length of his strides are truly what gives him the edge over his competitors. He is able to cover the same amount of ground (100m) with fewer strides than his competitors. Now of course frequency plays a role, but nothing is more significant than his stride length.
So, how does one go about achieving a longer stride length? The perfect examples can be seen in slower races such as the 800 where body position and rotation can easily be scrutinized. Not every runner will practice this technique, however, in elite runners such as Alysia Montano (800m) her shoulder rotation is most definitely visible. Some will argue that the amount of rotation in her shoulders is due to a lack of core stability but it’s hard to argue core instability when she is running a personal best of 1:57.34
800m runners aren’t the only athletes to use shoulder rotation to help propel them forward. If we were to slow down the 200m dash you would see the same thing happen. Shoulder rotation works in direct relation with hip rotation which is directly correlated with speed. You can either let your arms swing back and forth and neutralize the torque created by your glutes or you can use the torque created to enhance the power created by your glutes. Our arms may act as a counter balance but we don’t want them to work as a counter balance against our hips.
When discussing the alternative option of pumping the arms back and forth we are ultimately looking to increase stride frequency. Stride frequency alone is not enough to increase speed, but when paired with shoulder rotation in the correct amount an increase in speed is likely. Take for example Allyson Felix: she in an excellent 200m runner but struggles in the 100m. Her problem relies on the fact that her stride pattern is simply too long for the 100m, but for that exact same reason her stride pattern is perfect for the 200m. Finding the perfect balance is the key in any race.
Runners such as Bolt and Montano have inevitably perfected the utilization of shoulder rotation, bypassing any knowledge set forth by scientists. They have broken down barriers and for that have been rewarded. Now obviously shoulder rotation is not the cure-all to all speed problems, but this minor change in a runners form can go a long way when executed properly..
It has been a long time since we have had a Women’s Middle Distance runner at the SEA Games. But one determined young lady by the name of Sarah Vitug has set her sites on that challenge. Summarised is an interview with Sarah Vitug which has been written in article form.
Sarah was born in San Diego California, both her parents are Filipino’s. Her parents hail from Central Luzon her mother is from Gerona, Tarlac and her father is from Pampanga. She classed her mom’s chicken Arroz Caldo as her favourite Filipino dish. But her favourite food is Sushi (which is a big tick in my book and health wise choice).
She attended University City High School in San Diego. Vitug received her undergraduate degree from the University of California, Santa Barbara, where she earned a dual degree in Bachelors of Science in Biopsychology and Bachelors of Arts in Communications. She is now a graduate student at Loyola Marymount University in Los Angeles, California, in the Masters of Education program.
Sarah started competing at the age of 14, however she ran 1 mile cross-country races in middle school for fun.(It sort of reminds me how I used to have to run Cross Country in Elementary daily as part of our curriculum). Vitug addmitted that she loved having the tag of ‘Little Fast Asian Girl’ in grade school.
As a freshman in High School, my coach discovered I was a great 800m Runner. With cross-country training in the following fall seasons, I developed endurance, in which I used to excel in cross-country distances like the 5k and in longer track races like the 1600m.
Vitug attributes most of her success to her high school and University coaches.
If it weren’t for my legendary high school coach, Jim McCarthy, to instill in me an unconditional love for running, I would not have had success in my career. Also, Coach Scott Guerrero at Loyola Marymount University has invited me to run for such an amazing program, I feel that he has taught me so much in just the few short months I have been under his guidance.
Motivated and Determined
Surprisingly Vitug’s role models are sprinters. US Olympic 200m Champion Allyson Felix and US Olympic 400m Champion Sanya Richards-Ross. They’ve really proved to everyone that consistency, hard-work, faith and determination will get them to the top.
Vitug wanted to thank Pinoyathletics for this interview with this statement
I think it is a great opportunity to reach out to all the Fil-Am athletes. It really warms my heart to know that I am training and competing, not just for myself, but also for our country.
Last SEA Games 2011 Vitug actually made the Bronze Medal criteria which was (4:38.81 from 2009) for 1500m. She ran 4:34.29. This year the bar has been raised higher with the 800m standard at 2:08.41 and the 1500m Standard 4:21.19. This means Vitug must now must surpass the Filipino Record and go even beyond that to qualify for the SEA Games.
My goals in Track and Field are to set the Filipino National Records in the 800m (2:07.01 set by Nenita Dungca) and in the 1500m (4:24.87 set by Marietta T. Magno) – Vitug.
The long-standing records of Dungca and Magno have stood for over 20 years. Dungca ran that time in 1985, and Magno in 1989. With Magno going onto win the 1993 SEA Games 1500m title.
Vitug best performances of 2:12.25 and 4:34.29 set last year rank her eighth and third (only behind one other past fil-heritage athlete, and Magno). Vitug did not compete last season (2012) over 800 and 1500 choosing to focus on Cross Country. But will be back competing this year.
Yes, I intend to compete at the 2013 SEA Games in the 800 and/or the 1500m. Because I was not able to compete last track season due to red shirting, I plan to see great improvements in my times this coming track season that will prepare me to run well at the 2013 SEA Games.
Part of those plans may or may not include participation at the Philippine National Games in June where Vitug is certain to dominate the local fields based on her best performances. Vitug said she will look into the possibility of participating if it does not conflict with her school schedule but as of now has no plans.
Transcript of Performances
- 2012 Philippines Womens Ranking Lists 800m / 1500m (pinoyathletics.com)
- Fil-Heritage athlete Alyana Nicolas. The Story of the PV Womens JR Record Continues……….. (pinoyathletics.com)
- SEA Games Selection and Qualification Criteria? (rev 1) (pinoyathletics.com)
The Philippines has won the Womens 800m and 1500m each once at the SEA Games back in 1983 Lucena Alam ran 2:13.45. Marietta Tabangin who holds the Filipino Record of 4m24 in the 1500m, was the 1993 SEA Games Champion with 4:29.69. Alam time was similar to what Isabel Cruz ran (2.13.5) to win the bronze medal at the 1970 Asian Games. At the Asian Championships the Philippines has never won a medal in either of these two events.
800m Final Report
For the last few years these two events were topped Serenata Saluan then followed by Fil-Heritage athlete Sarah Vitug. Vitug who had the top times of (2.12.25 and 4.34.29) is taking a break from track choosing to focus on Cross Country for most of this year.In her absence 400m Hurdle specialist Josie Malacad (FEU) leads the list with 2:17.08. Malacad best time was actually 2:15.7 last year which placed her second behind Vitug in 2011.
Very closed behind Malacad, was the versatile 18-year old Jilla Dela Rosa (UST) who was the top junior this year improving her best time from 2:19.5 to 2:17.73.
It was a very young ranking list compared to other events with five of the seven listed in the 800m 18 years or younger and every entry listed 20 years or younger.
The cut off for the 800m will remain at 2m22 with nine athletes surpassing this mark compared to six last year.
National Champion Floredeliza Donos of Baguio had the fastest 1500m this year with 4.46.85, followed very closely by Mary Ann Dela Cruz 4.46.98 and Carmen Dalyn 4.47.63 who went 1-2 at the recently concluded UAAP.
From April until May two even younger athletes this year topped the list. Calais of Northern Mindanao and De Josef of Western Visayas. Went one and two at the Palarong Pambansa in the ‘Elementary Division’ smashing the record last year of barefoot runner Joneza Mie Sustiedo which was in itself a very remarkable feat as Sustiedo took several seconds of the then established record.
Were the 800m is lacking talent and depth surely the 1500m is an event the Philippines should consider for future development. Not only where Calais and DE Josef faster than Sustiedo (4.58.3) who is a few years older than them. But they ran faster than UAAP Winner Dalyn Carmen (FEU) 4:51.23 who is around eight years older than them. Again this was a fairly young list with 5 of 8 athletes 18 years or younger. 10 athletes broke 5m00 this year compared to 11 last year. The standard has hence been lowered now to 4.58 for 2013 rankings.
It is my hope that this data will help the organization.
1998 Centennial Palarong Pambansa, Bacolod
The 1998 Palarong Pambansa which celebrates 100 years of Philippines Independence was held in Bacolod. This event saw the emergence of many future national stars and future national coaches (then as athletes). This is a partial listing of results that i had saved way back in 1998 when i first got the internet, this was when I was starting out as an athlete in my early high school days and became a follower of Filipino Track stats. Surprisingly these results are no longer available on the internet and have survived several hard drive crashes and reformats unlike other documents I once had.
Please note back then the Palarong Pambansa had three divisions, Elementary, High School and College or Primary, Secondary and Tertiary.
- The meet started off well with Herminia Peranda breaking the 10K Womens Record beating Enate Sayrol. In the Pole Vault Anna Natad then 19 leapt 2.60m, which was a Filipino Junior Record at the time. Natad later went onto to jump 2.90m which was the senior record until it was broken by Marestella Torres.
- In the Mens Javelin Edmund Ramos (a resident of the famous gate 7) is fourth, he later changed his event to 400 Hurdles.
- The Long Jump Tertiary is interesting with Former National Team mainstay Raphie Pilaspilas winning in 7.19m, from his team mate Ernie Candelario 7.04m (who would later become a sea games champion in the 400m twice). Roland Canta who would become a member of the training pool was fourth in that event.
- Mayven De Oro, the relative of Maika De Oro won the Elem Shotput.
- Future SEA Games Bronze Medalist Jerro Perrater broke the Palaro Record in the Mens Hammer Throw.
- Penaranda added the 5k womens record to the 10k record she had previously set.
- A 17 year old Marestella Torres won the High School Long Jump in 5.54m this was the palaro record until it was broken in 2002 by Maricel Sibog. Former training pool sprinter Leslie Mercado was second. Sibog who was then in her first year of high school leapt 4.92m for 5th place.
- National Throws Coach Nixon Mas won the Mens Shotput in a Palaro Record of 13.72m well ahead of his opponents, his Davao team mate Airforce man Jordan Oberez was 5th in 1m56 in a very closely fought mens 800m. Mas also won the discus in 39.10m, with Gerro Perrater also competing.
- It was a famous trifecta with all three records in elementary-secondary-tertiary boys 100m records broken at this meet.
- In the Boys 100m it was probably the fastest elementary field assembled with Nasser Tacongcong of ARMM running 11.4 seconds a mark which still stands unchallenged until this day. Though alot of them are probably overaged the first four in that said event broke 12 seconds.
- Ronald Calaunan clocked 10.7s (10.69 hand), according to these results. However the Palaro record is listed as 10.9? does this mean that the 10.7 was the recording on the first stop watch and the other times made it round off to 10.9. 10.9 has been ran by Calaunan (98), De Ocampo (06) and Noval (11) which makes it a joint record. However if Calaunan 10.7 is the official mark that means he is the sole owner. Ronnie Marfill who later became a member of the 4x400m medal relay team at SEA Games was 7th in that said event in 11.3.
- Marfill won the boys 400m in 51.1 with Hypersports co-founder Vicente Sy third. Marfills future relay mate Ernie Candelario won the mens 400m in (49.1)
- Benson Penarubia clocked 10.6s which is the Palaro Record, however careful research shows that Mario Tabuano ran 10.5 or 10.6 at earlier editions of this meet in what is the equivalent of the Tertiary division. Therefore he should atleast be the joint holder in this event. Top sprinter Orlando Erece who once dated Nancy Navalta was second in 10.7 and UAAP Champion Nathaniel Moral was third in 11.0, Airforce man Elmer Billones who had a pb of 10.6ht was fourth in 11.0, with University of Mindanao Coach Harrish Natag fifth in 11.0.
- In the Secondary Girls 800m, future sea games representatives Rosel Espinas (later UE) Nhee Ann Bharcena (later DLSU) finished 4th and 5th. But went onto run better performances than the girls that beat them.
- Jonah Genilza who later joined DLSU and was a member of the training pool won the Secondary Girls 100m in 12.1s, ahead of Irene Mujar of BRAA who was the holder of the Elementary Record in 100m the previous year and finish 5th. Genilza time was faster than the winner of the Tertiary Girls Marietta Rapadas 12.3s.
- Genilza also set a Palaro record of 58.1 in the 400m. This was the record until 2011 when Jennyrose Rosales broke it with 57.4.
- Rene Herrera and Julius Sermona future olympian/sea games gold medalist 4-5 times in Steeples and sea games medalist finished first and third in the Mens 5k.
- Canta won the Mens Triple Jump from Raphie Pilaspilas who placed third.
- In elementary girls 100m Hurdles future FEU UAAP Record Holder Zara Dela Virgo won the gold. While in the secondary division Amelia Fransisco who represented the Philippines at the Asian Juniors the next year won from Julie Rose Forbes. Forbes who later represented FEU would go onto set the JR Record in the 100m Hurdles at 14.61 in 2002. Also impressive in the seniors was winner Sheena Atilano who later went onto break the national record of Elma Muros. Pole Vaulter Natad picked up the bronze. Mary Grace Melgar who finished 5th in this event later went on to win the silver in the 400m and 400m Hurdles at SEA Games.
- Mercidita ‘Bunso’ Manipol (now Fetalvero) who later went on to set the 5K National Record was second in the 1500m.
- Manipol also finished second in the 3k run again behind Marites Acomyo.
- Maris Cottoner who later would set the secondary record won the elementary high jump.
- Again there was a trifecta of records in the 200m in all 3 divisions. Tacongcong running 23.7s in elementary which still stands, Calauan ran 22.2s beating Ronnie Marfill, this record was tied by Daniel Noval in 2011. Penarubia set a 21.7 record in the mens division, Erece 22.0, and Ernie Candelario 22.1.
- Charmei Cabale set a record in the elementary girls 200m of 26.94, which was later broken by Maureen Emily Schrivjers. Genilza ran a quick 25.3.
- Jerry Baldon of Davao was second in the boys triple jump.
- Boys Secondary Long Jump was won by future national record holder, olympian and sea games champion x2 Henry Dagmil who leapt 6.86m, ahead of Baldon.
- Forbes won the 400m High School Hurdles, Forbes later went on to finish 5th at the Asian Juniors in 2002 and set the still standing Philippine Junior Record.
- Former SEA Games athlete Domingo Manata was second in the 400m Hurdles mens.
- Future 3ks stand out Rene Herrera won the Mens 3ks.
- Future High Jump Record Holder and now national coach Sean Guevarra won the silver in the pole vault.
Full Results 1998 Palarong Pambansa
- Palarong Pambansa 1983 (pinoyathletics.com)
- 1982 Palarong Pambansa: 30 years on (rev 1) (pinoyathletics.com)
- Davao Norte wants to host 2013 Palaro (mindanews.com)
- Leyte to host Batang Pinoy 2012 (leytesamardaily.net)
- 25th MILO Little Olympics Luzon Elims Opened in Lingayen (kalongkong.wordpress.com)
2012 Palarong Pambansa, Lingayen
*During the 2012 Palarong Pambansa ‘Pinoymiler’ had a record 5322 views in one day, for the month of April 40,040 views and an average of 1304 views a day. This due to the daily reports and live results provided by Airnel Abarra.
Synopsis from articles by Airnel T. Abarra
The 2012 Palarong Pambansa returned to Lingayen, Pangasinan province after seventeen years. The Palarong Pambansa was first held at Lingayen in 1959 when it was then the Bureau of Public Schools Interscholastic Athletics Association (BPISAA).
Day One: Fuentes takes home more than just the long jump gold
The highlight of Day 1 came from Julian Reem Fuentes of Region 2. Fuentes who came in second to Western Visayas (WV) Gerald Layumas last year in an epic 6.86 to 6.85 lock out (Layumas went on to win the UAAP title this year for DLSU). Fuentes this year not only satisfied his hunger for the gold but dished out a new Palaro record with 7.26m. Erasing the ten year old secondary boys 7.15m record of Paolo Martinez set at the 2002 Palaro in Bicol. So dominant was Fuentes in the event the silver was a very distant 6.45m.
Fuentes jump was the 2nd best jump of 2012 at the time behind Dagmil’s opening jump of 7.43m at the Laguna time trials. Fuentes leap is the 4th best ever performance by a junior behind Joebert Delicano (7.55), Teodoro Nonato (7.33), and Marayag (7.31). Fuentes will have this year and next to go after the national junior mark which has stood for thirteen years.
Cabanyog takes the shotput record but not a personal best
Richie Joy Cabanyog of WV went into the Palaro with a best throw of 14.15m from regional palaro. Last years silver medalist this time hurled the shot-put 13.90m although not his best throw it was still enough to erase the record of his team mate Efraem Gesulgon who won last year in 13.68m.
Meanwhile in the Javelin Evalyn Palabrica exchanged her silver medal last year for the gold in the girls javelin with a 39.61m throw for the WV ahead of Rinalyn Apos 36.90m (Region 13).
Day Two: New Century Dash Hopefuls
LINGAYEN, PANGASINAN- With defending champion and outright pre-race favourite Romnick Nor( CMRAA) out due to a hamstring injury the 100m will be a head-to-head match. Joining them are Central Luzon’s (CLRAA) Jomar Ubtoman who clocked 11.0 just edging NCR Rodquem Maullom also 11.0 and team mate Terenz Tengol (CLRAA) 11.1 in their time trials respectively. With the absence of Nor, this will be the a closely contested final in the games history with first to last running 11.0 and 11.2. These athletes are the ones to be watched on the day three of Athletics competition of Palarong Pambansa 2012 this 9-May.
Meanwhile in the distaff side, Maureen Schrivjers of NCR will try to joust her rivals in the century dash and possibly add to the elementary title she won FOUR years ago. Mau for the past three years finished well outside of the medals despite going in as the favourite on times . Team mate Perlitia M. Ynot taking the second slot with a time of 12.6, and Glaiza Salcedo clocking 12.7 in their trials. Also barging into the finals was Eloisa Luzon (12.7) who won the silver medal last year and Batang Pinoy Champion Mary Anthony Diesto (12.8) (With reports from Airnel T. Abarra)
New heroes in century dash and half mile shine in day 3 Palaro
LINGAYEN, PANGASINAN- Maureen Emily Schrivjers of NCR demons to rest, after trying three years to win the Palaro. Mau’s last success in this event came four years ago when she won the elementary title. Mau had gone in as the favourite for the last 2 Palaro’s but the pressure had caused her to finish outside the medals back then. This year she finally went victorious as she capture the gold in the 100m secondary distaff race at the afternoon session in day three of Palarong Pambansa 2012 here at Narcisio Ramos Sports and Civic Center. The lass from the capital region register a 12.5 win jousting NMRAA’s Eloiza Luzon who clocked only a fraction of a second at 12.6 settling for silver while Schrivjers’ confidant, Perlita Ynot Jra settled for the bronze podium with a clock of 12.7.
Although Maureen’s time was not able to erase the Palaro Record in the century dash for secondary girls still held by Nancy Navalta since 1994, it was always more about the win rather than the time which finally delivered in her final year of high school.
Meanwhile in the elementary girls, Joycie Beramio of WVRAA captured the gold with a time of 13.1 seconds.Her teammate Berna Luz Talaron went next to her taking a 13.1 second finish. Joining for the bronze slot is Josephine Kately Pano (CAVRAA) with a time of 13.5 Seconds. The 12.8 Palaro Record of Irene Mojar (BRAA) in 1997 remained untarnished by this year’s champion.
A record jointly held by three athletes in the Boys Secondary 100m Dash in 10.9 became safe for anoIther year with pre-race favourite Romnick Nor injured but back for his final year next year. Three holders in this event are CAVRAA Ronald Calaunan 1998, Emmanuel De Ocampo 2006, and Daniel Noval of CVRAA 2010.
In the 100m sprint in boys secondary level, Jonas Etuille of CVRAA captured the first laurel with a clock of 11.1. Jomar Ubtohan of CLRAA settled for second place clocking 11.1 (0.9) and colleague Terenz Carlo Tongol from CLRAA as well secured a 11.2 second clock finish respectively. NCRAA got consecutive medals in the elementary boys side as Felix Libo-on garnered a 12.1 gold finish and teammate Emmanuel Gutierrez securing the second spot with a clock of 12.2 seconds. In third place is CAVRAA’s Mark Urbina with a 12.5-second sprint.
Half-mile run (800m) closed the running events for day 3 is the 2:18.8 run of WVRAA’s Angelica de Josef which shattered the Elementary 800m Palaro Record set by Joneza Mie Sustituedo (WVRAA) last year who registered a time of 2:21.48. NMRAA’s Jie Anne Calis went to second place with a time of 2:22.1 and MIMAROPA’s Cheska Guintos clocked 2:27.2 respectively. In the secondary girls, Lovielyn Pamatian of WVRAA captured gold with a time 2:18.7. NCRAA’s Trishia Martinez tipped the finish line with a clock of 2:20.8. Third place was got by DAVRAA’s Mae Barit who registered 2:21.6 time.
Salvador Garin’s 800m Palaro Record remained untouched this year as NMRAA’s Gerwen Mamba clocked 2:00.2 for first place which is still short to the 1:55.9 time of the STCAA standout . Reymark Dela Cruz of WVRAA goes for a silver run with a time of 2:00.5 and STCAA’s Michael Abanador registered 2:00.6 for the bronze finish.
In the field events, BRAA’s John Roel Sariols marked a 10.06m throw in Elementary boys shot put. Next to him were Remier Sugui of Region I (9.76) and Jummy Cabalbag of CAVRAA (9.50). Lorenzo Lapajo of add gold to Western Visayas golden haul with a 1.90m leap in Secondary boys high jump. Settling for silver and bronze were Jersell Cabatino of CVRAA (1.83) and Alvin Caasi of Region I (1.83).
(Updated as of 7:38; 10-May-2012) Report by Airnel T. Abarra
Day Four: Schrivjers shatters Palaro High Jump record
LINGAYEN, PANGASINAN- Big city trackster Maureen Emily Schrivjers set a new record in secondary girls high jump for Palarong Pambansa by clearing 1.62 meters which is a centimeter higher than the previous record set by CARAA’s Marla Felice Ellaga of 1.61m. This win is another gold for NCRAA and second mint for the St. Stephen High School stand-out. We will post the compete results later once it its wired to the media center here in Narciso Ramos Sports and Civic Center.
Photos and report by: Airnel T. Abarra-Pinoymiler’s wire in Palaro 2012; Copyright 2012
Day Four: Shattered records, golden harvests mark Day 4 Palaro
Airnel T. Abarra-Pinoymiler wire in Palaro 2012 (13:41;10-May-12)
LINGAYEN, Pangasinan- Western Visayas’ bet Ronald Lacson make his mark in the elementary boys Javelin by throwing 53.47m smashing the 51.88m record of STRAA’s Jonah Robles established in 1998. NCR’s Maureen Emily Schrivjers also establish a 1.62m leap in high jump secondary girls that made the 1.61m record of CAR’s Marla Felice Ellaga erased. Several athletes go for a golden harvest today, day 4 morning session of the Athletics competition here at the Narciso Ramos Sports and Civic Center.
ARMM’s Zulkhaer Salilana went for a double crown finish today by winning the 110m Hurdles and 400m run. This haul adds up to his 400m hurdle crown last 9-May. Western Visayas’ Angelica De Josef adds another medal in her neck by emerging victorious in 400m dash elementary level. Her colleague in the secondary level, Julius Carl Berona reign in the 400m sprints in the secondary boy’s side.
Other stand-outs in the morning session of day 4 Palaro Athletics are Jaime Immanuel Mejia of NCRAA who bag the 110m hurdles secondary boys with a clock of 15.5 seconds. In the distaff side, Neslee Angco of CVRAA captures the first place in the 400m dash secondary girls with a time of 59.4. While her teammate Pamela Marquillero secured a gold medal finish by winning the 100m hurdles elementary girls. Meanwhile CAR’s Jasmine Felix nailed a 15.6 finish at the century hurdles secondary girls and CAVRAA’s Clarynel Cabildo cleared a 1.40-leap capturing the laurel in the high jump elementary girls.
Sustituedo: Middle-distance Cinderella girl
LINGAYEN, PANGASINAN- Western Visayas Athletic Association (WVRAA) continues their gold medal haul in the PM session of day four Athletics Tourney in the 2012 Palarong Pambansa. Barefoot runner Joneza Mie Sustituedo clocked a remarkable 4:58.3 time to become the face of 1,500m run for secondary girls in a hot and humid Narciso Ramos Sports and Civic Center. Being one of the youngest competitors in her category she only use medical plaster as foot protection. She maintain her pace throughout the race and crossed the finish line victorious doing another gold rush for West Visayas Region.
Elementary girls melt Palaro 1,500m record
(Report by: Airnel T. Abarra, Pinoymiler’s wire in Palaro 2012) Updated 11-May-2012
LINGAYEN, PANGASINAN- Northern Mindanao’s Jie Ann Calis and West Visayas’ Angelica de Josef both shattered the record in 1,500m run in elementary girls final. The Northern Mindanao bet clocked 4:48.9 which erased the 4:53.10 time of Joneza Mie Sustituedo set in last year’s Palaro. Meanwhile West Visayas athlete De Josef register 4:49.9 for the silver finish.
The time of 13-year old Calis was faster than the winning time of 4:51 at the UAAP registered by 21 year-old Dalyn Carmen of FEU and even until now is the fastest time for the year. Calis is the youngest season leader for 2012.
Photos and reports by: Airnel T. Abarra-Pinoymiler’s wire in Palarong Pambansa 2012 (Updated as of 11-May-2012;9:00)
Big City and Western Visayas Girl Shine in Palaro Day 5
LINGAYEN, PANGASINAN- After her victory in the 1,500m on day four, West Visayas lass Jonesa Mie Sustituedo went for another sweep this time in the 3,000 run here in the sunny track of Narciso Ramos Sports and Civic Center for day five of Athletics competition at the 2012 Palarong Pambansa.
Sustituedo finished a stunning 10:34.1 time to win the race with a great advantage over much taller rivals and able to overlap other competitors without losing her running form. The Iloilo-based barefoot runner show effortless running and kept her pace throughout the whole event. Jonesa capture her second gold in the tourney and break the 3k Palaro record for secondary girls.
Meanwhile in the 200m secondary distaff side, Maureen Emily Schrivjers picked her 3rd mint jousting rivals from other regions. Being one of the tallest and senior sprinters in her group, she successfully adds another rank for the Big City region. Other events in the morning session includes the 200m dash for boys and pole vault secondary boys final. (Results are posted now as of 12-May)
Reports and photos by: Airnel T. Abarra; Copyright, 2012
Imperial Manila tracksters grab overall Athletics crown
LINGAYEN, PANGASINAN-NCRAA Athletics team dominated the tourney by accumulating 30 points which is a 10-point lead from their closest rival Western Visayas in the conclusion of the Athletics saga in the 2012 Palarong Pambansa here at the Narciso Ramos Sports and Civic Center on 05-May.
Wrapping the afternoon session was the relays which were temporary halted due to a downpour. Nevertheless, it never dampen the spirit of big city athletes by doing a near sweep in all relay divisions by winning the 4x100m and 4x400m in elementary and secondary boys as well in the secondary girls. While Western Visayas kids steal the possible sweep of big city gang by winning the 4x400m elementary girls.Their other victories in the sprints and field events strengthen their base in points collection which is the basis of declaring the overall champs in the centerpiece event.
Athletics Overall Ranking:
- NCRAA- 30pts.
- WVRAA- 20pts
- CALABARZON- 10pts.
- CVRAA and BRAA- 4 pts.
- IRAA (RIAA)- 2 pts.
(Reports and Photos by: Airnel T. Abarra; Pinoymiler’s wire in Palaro 2012) COPYRIGHT
Click Image above to view/enlarge article. Full Results not yet available. Meet Results or full results are welcome please send to firstname.lastname@example.org
Note being for statistical purposes.
NEW UPDATES TO THIS ARTICLE IN RED
*CESAFI stands for Cebu Schools Athletics Foundation Inc.
The best performer of this meet was again Lorna Olarita who timed 12.5/25.2 and 58.2 to win the 100-200-400. An improvement on the 26.1 and 1m00 she posted last year at this meet. Lorna also helped her team of USPF by winning the 4×100 and 4×400 and securing the overall championship. The teenager from Bohol had placed second at the National Games in May and Third in the Vietnam Open in June over 400m.
In the Junior category Revalde timed (12.7s) this performance is not likely a meet record, as the Records of Chantal Issey Balani of Cebu International School who later went on to become National Junior Champion in 1999 and 2000 in both the 100m and 200m times are around 12.2 and 25.0 for this event. Balani later went on to study at De La Salle (DLSU) University in Manila and participate in the UAAP. Revalde was in the national final at the National Games for Juniors but did not medal.
Olarita team mate Khenly Parcon scored a treble in the Mens 100 (10.9), 200 (22.1) and 400 (50 flat). Parcon was a national finalist over 400m at the National Games. The other notable performance was from Irin Baluran who had a career best long jump 5.37m, Baluran the Triple Jump Bronze Medalist at the PNG represented the University of Cebu, she also won the triple jump in 11.47m.
2010 National Junior Champion Ernesto Ybanez Junior of the University of Cebu did enough to win the Triple Jump in 14.41, albeit quite far off his career best of 15.11m. He did however suffer a surprise loss in the Long Jump to South Western Universitie’s Joemar Abello.
Full Results have been supplied below special thank you to Coach Lyle Larida of the University of Cebu. Only Collegiate no High School results included.
- 2012 Philippines Womens Ranking List 100m (pinoyathletics.com)
- 2012 Philippines Womens Ranking List 200m (pinoyathletics.com)
- Womens 400m Ranking List (pinoyathletics.com)
- Womens Rankings High Jump / Long Jump (pinoyathletics.com)
- Cebu rules athletics events in Prisaa Regional Finals (newsinfo.inquirer.net)
- Cesafi champ Cobras rout Negros State College of agriculture; Jaguars nip USLS (newsinfo.inquirer.net)
Todays Sunday Article is Guest Blogged by Coach Adarian Barr and Mrs Alysson Bodenbach.
Written by Adarian Barr and Alysson Bodenbach
Toe drag out of a block start is becoming more and more common amongst elite sprinters. Examples include Usain Bolt on the second step, Justin Gatlin on the first two steps, Asafa Powell on the first two steps, and Lolo Jones who has recently switched from a drag on the 3rd step to the first two steps.
As a sprinter develops, they are taught to drive out of the blocks with both legs, but maybe we should be taking a note or two from the block start of a swimmer. Swimmer’s drive off of one leg and never bring a knee through. This means that they create enough explosive power with one leg that the other leg becomes irrelevant. Instead of bringing one knee through like sprinters, swimmers drive the body forward off of one leg leaving leg leg suspended behind them. When regarding sprinters, the toe drag can work to a runners advantage just as much as a swimmer’s start can work to their advantage. Driving off of one leg and leaving one leg behind you creates the same explosion that swimmers have already perfected. Toe drag creates tremendous power and explosion as the glutes contract over a longer period of time allowing the sprinter to achieve maximum force application. In addition, dragging the toe also drives the hips down the track setting up a pattern to create maximum horizontal velocity.
Another added bonus of toe drag is that your feet stay low to the ground creating less braking action. Due to the fact that the athlete’s hips are driving horizontally with their feet remaining close to the ground, the athlete is able to stay low as they don’t have to raise their body up to bring the back leg through. In order for the toe drag start to work for the athlete, the athlete must alter their arm swing from a back and forth action to a side to side action as the shoulders get involved to create torque. According to theorists, the most important benefit that can come of dragging the toe is the inevitable ability to create greater top end speed. After seeing some of the world’s most elite sprinters successfully execute the toe drag, it is safe to say that dragging your toe does indeed make the block start faster. Adarian Barr (movement specialist, trainer, and track and field coach) of Next Level Athletics and Fitness has been teaching this sprint start to his athletes with great success.
- Shoulder Rotation and Stride Length (pinoyathletics.com)
- A ‘second skin’ for sprinters (todayonline.com)
- Olympic DNA – Birth of the Fastest Humans by Dr. Rachael Irving (prweb.com)
- Usain Bolt vs. 116 years of Olympic sprinters (theverge.com)
- Curve Running Complex Meets Simple (pinoyathletics.com)
- Foot Strike and Force Application (pinoyathletics.com)
This is posted with the permission of Mr Jad Adrian Washif and is the most up to date edition which is available to the general public. Mr Washif is a member of the Association of Track and Field Statisticians (ATFS) and is the South East Asian and Malaysian Statistician. You can read more of Jad’s work by visiting his very informative website Adriansprints.com which like Pinoyathletics began its infancy off as a blog and then became a website. Jad has been very helpful in helping me compile the Filipino All-time lists.
Please note these ranking lists are up to the 31.08.2012 only and results after then are not contained in these files in future a more up to date version may be released. The rankings also exclude Fil-Heritage athletes as Mr. Washif does not have access to the eligibility of those athletes. Fil-Heritage athletes will however be included on the Filipino National Ranking lists.
Available for download in (pdf file) below
- 2012 Philippines Womens Ranking List 200m (pinoyathletics.com)
- 2012 Philippines Womens Ranking List 100m (pinoyathletics.com)
- ASEAN University Games Dec 12-18 Schedule and Rules for RP Team (pinoyathletics.com)
Background and Current Events
Over the last decade Pole Vaulting but in particular Womens Pole Vaulting has taken off. This is mainly due to the efforts started by Coach Vicente Villauneva, and carried on by his students now coaches. Brothers Coaches Emerson and Edward Obiena founded the Philippine Pole Vault Club (PPVC) and Coach Mike Pelaez has a strong stable of his own vaulters aswell. It was Pelaez most recent charge Natasha Marie Nalus who broke the Philippine Junior Womens Pole Vault record with a leap of 2.95m.
However a new group of Vaulters have emerged in the United States. I would like to emphasise the contribution/impact Fil-Heritage pole vaulters have had on the Philippines with Edward Lasquette, Jose Utzurun and Deborah Sampson representing the Philippines at SEA Games level. Lasquette won three successive golds a the SEA Games and Sampson a bronze and a silver. Lasquette also went on to break the National Record with a 5.00m leap at the 1992 Barcelona Olympic Games.
Perhaps looking to continue that legacy and who is determined to break Lasquette record during the upcoming collegiate season in the United States which starts in November is Julio Alorro of New Jersey. The 22-year-old who was born in Quezon City has a personal best of 4.91m which is the second best jump in South East Asia this year.
Alyana Joyce Martinez Nicolas was born 29 August, 1994, in Pangsanjan, Laguna. Her mother is from Laguna and father from Pangasinan. Alyana moved to the United States at the age of 10. She now resides at San Jose, California. She is currently in her senior year at Mount Pleasant High School. This is also the school that Ed Lasquette attended.
Because Alyana does not have a valid Filipino passport as of now her mark is not officially the junior record in the pole vault although it surpasses it. Alyana is currently working on getting her passport renewed.
She started off as a Hurdler with a best time of (16.11s) last year. Her other bests include (4.99m) Long Jump and (10.47m) in the Triple Jump. The prior are not marks which would rank her in the Philippines, however she much better at the pole vault.
Her best Pole Vault is (10 feet 6 inches) which converts to (3.20m). The official result can be found here.
This leap places her second on the Philippine Ranking List behind National team mainstay Riezel Buenaventura (3.90m). It places her fourth on the all-time women’s list. Behind Fil-Heritage athlete Deborah Sampson, Riezel, and Atenean former SEA Games rep Mika Santos. (click image below to view)
Although Alyana’s best mark of 3.20m is quite far from the SEA Games bronze medal criteria of 3.90m. Currently Riezel has achieved that and is ranked third in South East Asia (Jad Adrian Washif, SEA Ranking Lists 2012). The 8th best time on the SEA Rankings is 3.30m.
Although she is far behind Riezel in terms of performance, its important to note that at one time Riezel and Mika Santos were once about the same level as Alyana when Deborah was setting Filipino National Records with 4.00m+ jumps. The Pole Vault is one of those events in Track and Field where athletes can actually get better with age, and for women being in your late 20s and early 30s is an advantage.
At 18 Alyana is looking at the possibility of participating at the National Games or National Open. This will provide a very interesting display of vaulting between two of are countries greatest ever junior women pole vaulters. As Nash Nalus of UP who is the same age may very well be participating as well. Also the much younger Emily Obiena (2.60m) the daughter of Emerson will be among the medalists. Maybe by 2015 Alyana or Nalus will be good enough to join Riezel at the SEA Games?
- Womens Triple Jump & Pole Vault (pinoyathletics.com)
- Nicolas mark is equal to Filipino Junior Record in Pole Vault (pinoyathletics.com)
- Fil-Heritage athletes Alorro and Halog in action (pinoyathletics.com)