By Roy Stevenson
Warming up prepares the sprinter’s muscles by increasing the force of their muscle contractions and speeding up muscle contraction rate, giving the sprinter more power and speed. Warming up also helps nervous young athletes stabilize their adrenalin rush before competition, helping them better control their pre-event nervousness. Here’s how sprinters should go about warming up for races and training sessions.
Phase One: Start your sprinter’s warm up with 10-15 minutes jogging to increase body temperature–slow and easy.
Phase Two: This should follow on immediately after phase two and consists of 10-15 minutes of dynamic stretching exercises to reduce muscle stiffness. Dynamic
(ballistic) stretches through a wide range of motion work best because they are closer to the athlete’s actual movements in competition; and research shows that static stretching exercises do not simulate rapid running movement and may actually cause a reduction in leg power.
Phase Three: The sprinter progresses to 10-15 minutes of general and event-specific drills. These specific drills put the finishing touches on the warm up and prepare the athlete for sprint training. The drills usually include leg speed exercises, and it is here that pre-race and pre-training warm ups diverge.
- Cold Weather Warm-Ups (massageenvy.com)
- Plyometric Training for Sprinters (pinoyathletics.com)
- Flexibility in the Winter (motivationalfitnessmama.wordpress.com)
Warm-up at Stretching: Alin ang tama?
Warm-up at Stretching: Alin ang tama? Isang review article
Airnel T. Abarra
MS Human Movement Science (Candidate)
Kung tatanungin ang isang ordinaryong atleta o recreational runner na wala masyadong background sa Sports Science, sasabihin nila na ang warm-up ay ang pag-stretching kasama at pag-ikot ng ilang beses sa track oval hanggang mapawisan. Sa artikulong ito hihimayin ng may-akda ang mga literaturang may kaugnayan sa konsepto ng tamang warm-up at kung alin ang mas angkop na uri ng stretching at mga dapat gawin ukol dito.
Warm-up- Ayon kay Alter (1990), ang warm-up ay pangkat ng mga ehersisyo nag ginagawa bago ang isang ensayo na may pangunahing layunin na mapataas ang temperature sa katawan sa gayon maiwasan ang injury. May dalawang uri ng warm-up: ang Passive warm-up kung saan ang pamamaraan upang mapainit ang katawan ay ang pananatili sa isang mainit na lugar gaya ng sauna o pag-shower sa mainit na tubig at General warm-up o ang pagsasagawa ng mga kilos ng katawan upang maging mainit ang pakiramdam. Kabilang sa General warm-up ay jogging, paglalakad at iba pa.
Stretching- ito ay isang proseso ng pagpapabanat. Ang mga ehersisyo na ukol dito ay isinasagawa upang tumaas ang antas ng flexibility upang makuha at angkop na full range of motion sa piniling isport. (Alter, 1990)
Batay sa kahulugan na nabanggit, malinaw na makikita na magkaiba ang warm-up at stretching. Kaya mali na sabihin na ang warm-up at stretching ay iisa. Ang susunod na katanungan ay alin ang dapat mauna, stretching o warm-up at vice versa?
Ayon sa artikulo ni Torres (3isgreaterthan1.com, 2012) dapat na mauna ang pag-warm-up kaysa stretching. Nakapagdudulot ito ng paghina ng muscle kung full range of motion ang pag-uusapan. Sinang-ayunan din ito ni Alter (1990) na dapat mauna ang warm-up bago ang stretching dahil magiging mas mabisa ang muscles kung mainit na ang temperatura nito (Young at Behm, 2002).
Susunod na katanungan ay anong uri ng stretching ang dapat gawin, Static ba o Dynamic?
Static stretching- ito ay isang uri ng stretching kung saan ay binabanat ang muscles at mananatili sa isang posisyon sa ilang segundo. Ayon kay Torres (3isgreaterthan1.com, 2012) at sa kanyang mga literaturang sinangguni na hindi mainam na magsagawa ng static stretching pagkatapos ng warm-up at nakapagdudulot din ito ng paghina ng lakas ng muscle kung gagawin ito (Young at Behm, 2002).
Dynamic stretching- mga uri ng ehersisyo kung saan ay ginagaya ang mga pangunahing kilos na kailangan sa isport na kinabibilangan. Sa pag-aaral na ginawa nina McMillan et al. (2006) kung saan pinaghambing nila ang Dynamic, static at walang warm-up natuklasan nila na mabisa ang dynamic na uri ng warm-up kung ihahambing sa static at walang warm-up. Pinatunayan din nina Soligard et al. (2008) sa kanilang mga ehersisyong ipinagawa sa mga babaeng atleta ng Football na ang mga dynamic na uri ng ehersisyo ay mas mas mabisa kung ihahambing sa static lalo na kung ginawa ito bilang warm-up.
Sa kabila ng mga patunay sa kabisaan ng Dynamic na uri ng warm-up o stretching at pagsasagawa ng warm-up bago ang mga ehersisyo, makabubuti pa rin na magsagawa ng pag-aaral ukol dito sa lokal na kalagayan. Sa gayon magkaroon ng paghahambig at mapalawak ang pananliksik ukol sa isports sa Pilipinas lalo sa larangan ng Athletics o Track and Field. *
Paala-ala: Kung may mungkahi o puna sa artikulo, mangyaring makipag-ugnayan gamit ang e-mail address sa itaas.
Alter, M (1990) Sports Stretch. Leisure Press IL
McMillan DJ et al. (2006) Dynamic vs. Static-Stretching Warm up: The Effect on Power and Agility Performance. Journal of Strength and Conditioning Research, 2006, 20(3), 492–499
Torres M. (2012) To Stretch or Not to Stretch Before Training & Racing. 3 is greater than 1 website retrieved 05-July-2012 http://3isgreaterthan1.com/blog/to-stretch-or-not-to-stretch/
Young & Behm (2002) Should Static Stretching Be Used During a Warm-Up for Strength and Power Activities? National Strength & Conditioning Association Volume 24, Number 6, pages 33–37
Article by Pirie Enzo from various sources
During the early dawn of Filipino Sports emerged are first great sprint champion Fortunato Catalon.
Catalon was born in 1897 in Leyte, he hailed from a farming family from the interior of the island of Leyte. He failed in his first attempt to make his Tacloban school track team during the Eastern Visayas athletic meet held in Cebu Province, and was relegated to the kitchen as a cook’s helper in order to cover his expenses. Catalon was a high school student from the age of 20-24 according to news sources.
The little Filipino continued his training and the next year made the district team in the inter-district meet. His showing here was a good and he was given a second chance to make the provincial team. This time he did not disappoint his coach winning the 100 and 120 events.
The Far East Asian Champion
The Little man who was known as ‘The King of Filipino Sprinters’ representing what was then known as ‘The Philippine Islands‘ Catalon would win the 100 Yard Title at the Far Eastern Games four times from 1917 until 1923. And when the distance was lengthened to the 100m won that title as well in 1925. In 1923 Catalon was the sixth fastest man in the world over 100 yards (91m) in 9.8s. Catalon was described by the great American sprinter and 1920 Olympic Champion Charlie Paddock while he was visting the Philippines, as “The Champion of Champions”.
It was not however until 1917 when he won permanent recognition as a sprinter.At the Far East Asian Games in the 100 yards Catalon awon his heat in 10.2, defending champion Nicolas Llaneta also of the Philippines was the fastest qualifier in 10.0. In the final no wind assistance was present and on May 9 Catalon took the first of the twelve gold medals (9 individual and 3 relay) that he was destined to win at the Far Eastern Games. Catalon also took the 220 yards in 23.8.
In 1919 (13 May) Catalon won his heat in 10.2, however Madono of Japan was the fastest qualifier in 10.0. Between the heats and the final of this event Madono beat Catalon in the preliminaries of the 220 yard dash and it was clear that the Filipino would be hard pressed to retain his title. However he overcame these nerves to equal the games record in 10.0. Catalon retained his title in the 220 yards, despite Madono of Japan being the fastest in the heats in a Games Record of 22.8. Catalon won in 23.0.
In 1921 (31 May) Catalon retained his 100 yard title easily to equal the games record in 10.0. Kaga of Japan who has competed at the Antwerp Olympics who was the favorite faded to third. Catalon defended his 220 yard title with 23.2.
In 1923 (22 May) Catalon and Tani of Japan won there heats in 10.4 and 10.4. In the final , Catalon and Tani were the slowest but by the half-way mark the stocky Filipino had drawn a yard clear of the field. Catalon increased his lead to a clear yard at the tape with Takagi finishing ahead of Omura and Tani his fellow Japanese. Tajima finished a distant fifth. A number of unofficial time keepers claimed that Catalon should have been credited with at least 10.0 and two spectators stopped their watches at 9.6. His winning time this year was 10.4. The track was also apparently according to reports heavy and muddy and slow.
Catalon and Omura of Japan were the fastest qualifiers in the 220 yard heats both with 22.6. The event was much faster than 1921 with silver medalist Castillon (PHI) eliminated. Omura was thought by the Japanese to be the one to beat Catalon but it was his countryman Takagi, who closed rapidly on the defending champion in the closing stages, who provided the most serious threat. Catalon succeeded in holding off the challenge winning in 22.2 and reached the tape with a yard to spare. The soft track is said to have nullified the advantage of the following wind.
In 1925 the metric 100m was introduced to replace 100 yards (91m), this was also the last appearance of 4 time champion Catalon who was now 28 years old. Catalon won his heat in 11.0, but new Filipino athlete David Nepomuceno had emerged to take the fastest qualifier in 10.8. Times in the semi-final were slower with Rivera (PHI) 11.5 and Nepomuceno (PHI) 11.1 respectively. In a closely fought final Catalon who had finished third in the second semi-final, triumphed for the fifth consecutive time. However, photographic evidence suggests that he was perhaps fortunate to be given the verdict over Nepomuceno.
In the 200m it was Nepomuceno who ended the streak of Catalon winning in 22.5, with Catalon taking silver..
Life after the Far East Asian Games
1925 was the last appearance for Catalon. Catalon, for all his fame, is remembered by the 1950s generation as a “generous starter”. he was the starter when genaro cabrera jumped to an early lead in the 100 asian games final in 1954. (from Ignacio Dee)
The Border Cities Star, July 23, 1923
A Handbook of Far Eastern & Asian Games Track & Field Athletics, Ian Buchanan ATFS 1973 (kindly provided by Mr Jad Adrian Washif ATFS Malaysia & SEA Athletics)
Article by Rado, Sept 9, 2006
Learn how to run faster. Increase your top running speed and maximize your running form efficiency. This guide is a MUST READ for serious sprinters.
I haven’t seen anything else like this on the internet. This is stuff that I used to get myself to top races and take home some trophies. They will help any sprinter to be more explosive and arrive at the finish line faster. Share these running secrets with your teammates and test them out for yourself. Begin shaving seconds off your sprint time now!
Running a perfect race in your fastest possible time is much more complicated than you think. There’s the preparation, relaxation, plan, and execute. There are more steps than you think. The good news is… the more steps there are to sprinting, the more possible ways to improve your time.
To begin with, I am going to have to ask you to UNLEARN everything you think you know about sprinting. Try this tips entirely in the format that I present them to you. Try them all completely and practice. Your running will change and your time will decrease. Not all people are natural-born runners. There are many that have horrible running mechanics. Unlearn these bad built-in habits and have someone watch your form from the side. Practice and you WILL be amazed! Good luck!
1. Increase your breathing speed
Too many people think their problem is muscle endurance or muscle condition. In fact, if you find yourself tired but your muscles don’t feel tired, your problem might just be a low oxygen intake capacity. Many runners can’t run fast because they can’t breathe fast! Muscles are powered by energy; energy is pumped into your muscles from blood and oxygen. Explosive running requires explosive breathing!
Everyone exercises to increase their muscle performance but NOBODY ever works on improving their breathing ability!
The workout: Spend some time each day, breathing FAST! IN-OUT-IN-OUT-IN-OUT-IN-OUT-IN-OUT!! And do it at a frantic pace!!! Do it for 30 seconds at a time for several sets. And then work up your way to 1 minute. Do some sets breathing in and out with your nose, and do some sets breathing in and out with your mouth. Huff and puff that chest quick! Breathe deep, but avoid holding your breath. You WILL feel like passing out and make sure you don’t hold your breath because you will pass out if you do. This exercise is good because you’re learning how to overload your body with oxygen. This exercise will help you give your muscles all the oxygen it needs.
2. Breath fast at the starting line
As you’re sitting on the blocks or waiting for the “ready, set, go!”, start breathing fast! Start huffing and puffing your chest like you’re already running. It’s like you’re tricking your body into already thinking that it’s in motion. Guess what, this trick will make you fly out of the blocks with a much quicker response time! It works in more than one way. First off, the breathing noise will annoy the other runners and break their concentration, it might even make them turn their head and lose concentration as they look over to see who’s making the noise. POW! – the gun goes off and they’re a split second behind. Second, this trick keeps you from not being so nervous. Third, it decreases your response time. TRY AND SEE FOR YOURSELF!
3. CLAW THE GROUND
There are still too many runners that rely on the heel. You are running on the balls of your feet. Also, too many people are PUSHING the ground back as they run. WRONG! You DO NOT push the ground, pushing the ground makes your feet spend too much time touching the ground. Instead, you must quickly brush the ground back as fast as you can. Your feet will claw the ground back with your spikes just like a cat swipes at the air with its claws. Claw back, fast and hard! Clawing the ground ensures that your feet is spending minimal time in contact with the ground, and maximum time moving through the air and carrying your body.
4. DON’T OVER-STRIDE
Here goes another common mistake. I’ve actually committed this many times myself before learning. Usually, two runners will come up side by side and then begin to match each other stride for stride. What happens next is that the sprinters will then try to out-stride each other by taking longer steps forward to attempt to give themselves a longer-reach. Trying to out-step the other runner will not give you an advantage! Keep your form. A faster turnover with slightly shorter strides WILL BEAT a slow turnover with longer strides any day! Keeping your strides at normal length ensure your most efficient use of energy! Too many people are constantly trying to out-stride the other runner during a race.
Whenever you over-stride, your lead foot goes in FRONT of you, and actually acts as a BRAKE. So it’s like you’re momentarily stopping yourself and then having to carry and drag yourself over the front foot – VERY BAD! Some people get to the point where it’s like they’re running in long steps and their head is bobbing up and down because their long strides are making them move in a bouncing motion – HORRIBLE! This means that some of your energy and momentum is being wasted into up and down movements as opposed to a straight forward horizontal movement with your body. Keep your strides normal, your head should generally appear to glide in straight line forward when you sprint. There will always be very fast people that bob up and down; IGNORE THEM, they could be much faster if they only knew!
5. Remember the circle
Here goes another common mistake: too many runners forget that their feet are supposed to form a circle when they run. That’s right! – When you run, your feet move in a almost-perfect circular motion as they propel your body forward to the finish line. Too many runners concentrate too much on the horizontal-forward movement. They keep thinking in terms of stepping forward. WRONG! Don’t just power your feet forward, power your feet up and down. Give focus and power to your feet at all angles when they trace the circle! So keep the focus, not just going back and forth quickly (your legs aren’t swinging), but also pumping them up and down at the ground quickly. Don’t forget your clawing motions, and don’t over-stride. Keep your feet in that circular motion.
6. Don’t lean back
Ok, this should be obvious, but I still see plenty of runners that fly out of the blocks and establish a huge 10meter lead only to lose it by the halfway mark because they’re leaning back and have stopped accelerating. Coaches usually don’t say anything to these runners because they are their fastest runners, and their ego won’t allow them to learn anything new. So I’m gonna say it – DO NOT LEAN BACK. Too many runners start strong and then for some reason, throw their chest out and begin looking up the sky and arch their back backwards. Their feet get in front of them and they can’t accelerate anymore because of that! To go faster, your feet must stay a bit behind you. Your feet should be behind your body and pushing it forward by clawing the ground. It is important that you understand that you want your feet to be a bit behind you and clawing and pushing you forward as oppose to being in front of you and pulling you forward. Keep your body at a slight forward lean and your head straight. Do not throw your chest into the air and if you’re in the lead, DO NOT lean back to get a look at the other runners.
7. Loosen up your body!
This is a big one. Too many runners are running too tensely. They run tense because their aggression takes over and they think they overpower other runners. Swiftness, quickness, and explosiveness wins the race. Strong barbaric plodding doesn’t. What am I talking about? Easy.
Do not form any stiff shapes with your hands! Do not form a hard hammer-fist, do not form a stabbing knife. Relax your hands. They should be allowed to flutter around as they please when you sprint. Of course, control them a bit so that they don’t flutter around so much they hurt your wrist at high speeds. What many runners do is connect their thumb and their ring fingers together in a RELAXED manner when they run. Tension always starts from the hands, then it travels all over the body; once this happens you’re running stiff and energy flow is wasted. Want to see my point? Make a tense fist with one hand and hold that arm in a 90 degree angle. Now with your free arm, feel your muscles at the forearms, biceps, triceps, shoulders, neck, lats, and back. What you’ll quickly discover is that tensing up your hand tenses up all your other muscles! A stiff body tires quickly and doesn’t move swiftly! Stiff arms do not swing as fast as relaxed arms and a stiff body means a slow body. So there you have it – RELAX YOUR UPPER BODY!
8. Hold your form straight and steady
Here goes another one, too many runners waste their energy rocking parts of their body sideways. Some people move sideways because they built up the bad habit. Others like to see their arms swing in front of them to give them the illusion that they’re running really fast. Another cause for sideways movement is fatigue. Do not break form! Even if you’re tired. Breaking form decreases the efficiency of your energy use. The only thing that should be twisting and rotating when you run is your shoulders and torso. Do NOT rock your head side to side! Do NOT swing your arms sideways in front of you. Your elbows generally form a 90 degree angle. Your hands when in the back part of the arm swing, only go back past your hip a little, when the hands travel forward in the forward part of the arm swing, your hands will cross up to the middle to maybe a foot of foot and a half in front of your chin. Your shoulders should give way and rotate while your arms swing. Your elbows ALWAYS stay bent, they never straighten! The whole idea of all this is to make sure none of your energy is being wasted towards side motions, you want to keep your body moving forward and thinking forward.
9. Tunnel Vision
This one is obvious but I still see people losing races, so I’m gonna have to mention it. THINK LIKE A RACE HORSE, LOOK STRAIGHT, AND NO WHERE ELSE! Do NOT turn your head to get a good look at the runner in the next lane! Run straight and look at him in your peripheral vision if you must. Above all, keep your focus and keep breathing and pushing hard. Think forward and go forward! Another great way not to feel trapped when you’re in the middle lanes is to look forward! Look straight forward and give it your all.
10. KEEP PUSHING
Here goes another obvious one. I see many people losing races because they stop trying. There are generally two kinds of runners. The front runners: these guys start fast to get good positioning and or a psychological advantage and then try to hold the lead till the end. The kickers: these guys start slow and then speed up, speeding up and closing up ground between the runners in front of them gives them a psychological momentum to catch up and win.
NOW, I’ve seen BOTH guys lose because they stop pushing. The front runners don’t notice the kickers creeping up on them and they stop giving it 100% because they’re in the lead and think they can’t lose. Don’t ever slow down till you cross the finish line. Hell, pretend you have to run an extra 10 meters for the finish line. It’s not over till it’s over, keep pushing way past the finish line! The kickers lose because the front runners get so far ahead that they feel that they can’t catch up! Don’t ever give up even if you’re behind by what looks like a lot. Always remember that the other person could be a front runner and just might slow down or drop their form for a split second! Don’t doubt yourself. Keep trying and pushing. YOU WILL AMAZE YOURSELF! Running is simply one of those great sports where a runner can get one last shot of miraculous energy and boost himself into the winning spot right before the finish line. Like in everything you do, don’t give up!
I hope you enjoyed reading this guide. It’s taken me years to figure this stuff out and it helped me and countless others. I am not a coach, I simply give out this advice and watch runners come out 1st place or beat their personal best times. This is sound logical knowledge from an experienced runner and it WILL help you. Practice hard, train hard, and train smart. Run like the wind, be proud of yourself and never give up. Always remember that it’s not over till it’s over, keep pushing way past the finish line! Feel free to share your success stories or improvements! Let me know how the tips worked for you! Thanks again for the kind comments!
- Olympic sprints are the closest thing to flying (kansascity.com)
- Fast legs? Snap to it. (sandrunner202.wordpress.com)
- Shoulder Rotation and Stride Length (pinoyathletics.com)
- Quick, dirty, and effective. The benefits of sprinting (joemartinfitness.com)
- Sprinting vs. Long Slow Aerobic Training (frontdivefitness.wordpress.com)
- Diet for Sprinters (pinoyathletics.com)
- Curve Running Complex Meets Simple (pinoyathletics.com)
PSC/Philippine National Games Full Review
(May 28-31) Dumaguete
By Pirie Enzo
Discussion Points? Ways to Improve the National Championships??
(Feel Free to comment on the above suggestions welcome)
1. Have more lavish Medal Ceremonies in between events. It instills upon the athletes a sense that meet has more importance.
2. Have lead up meets on the calendar, maybe even a National Grand Prix Series.
3. Eliminate the 2 athletes per event per team rule as this limits participation
4. Divide the meet
a) Perhaps conduct a separate National Junior Championships as this allows Juniors to compete against Seniors at the actual National Championships increasing participation
b) have a separate Relay meet which allows athletes to focus energy on individual events at the main Championships.
5. Advertise and promote the event a lot earlier
6. Find Private Sponsors to help boost the event
7. Have a more enthusiastic commentator who actually commentated during the event. Rather just reading out the event numbers and outdated/incorrect records on the program sheet.
8. marshaling for events on time
9. Incentives cash or prize for National Junior and National Records
The Philippine National Games (PNG) is a multi-sport event competition, including the sports of Track and Field (also known as Athletics). It follows the same format as the annual Palarong Pambansa (which caters for elementary and high schools) and the now redundant Philippine Olympic Festivals which ran from 2006 to 2007 (another project of the Philippines Sports Commission (PSC).
The PNG is funded and endorsed by the PSC. Although the project was reborn in 2011 in Bacolod as the 1st PSC-National Games. The event had actually been staged previously in 1997 in Cebu. The Second National Games was held this May in Dumaguete. This article will focus on the Track and Field program.
It began of as a complicated finalization as at the beginning of the year the PSC mentioned they would have the PNG May 28-31 in Dumaguete. However due to the recent earthquake in Dumaguete there was scares that the repair of the facilities to host the events would not be ready in time and made lead to cancellation or postponement of the event. In the mean time the PATAFA was preparing to hold the National Open May 17-21 in Santa Cruz Laguna. This led to confusion in the track community. Would their infact be two national meets in the space of less than a month?. After much twists and turns with the event organizers the mayor of Dumaguete finally teamed up with the Governor of Negros to eventually host the event. Thus the National Open in Santa Cruz was postponed to a much later date.
Track and Field at the National Games
Below are reviews summaries based on the daily reviews of the games by Pinoymiler Blog Founder Moriel Carreon
Their were some flashes of brilliance which could be expected at the National Games with Junior Triple Jumper Felyn Dolloso (Hypersports) overcoming several obstacles to break the National Triple Jump girls (19 and under) record (12.55m) (read about it here) and Thrower Loralie Amahit (Baguio) breaking the women’s record in Hammer.
However partly due to reasons listed in the above paragraph (event issues), attendance was at an all time low for National Track and Field meets with only around 300 athletes attending.
Several University teams that had prepared for Laguna had decided to skip the meet, while only a small group of athletes from Taipei served as the only foreign entries to this meet. (The Sabah team who are regular annual attenders did not make the trip this year as it clashed with the Taipei meet held a few days before).
The declining number of entries was high lighted further as concern in the women’s sprints event with 2-4 entries in the women’s 100,200,400,100 Hurdles and 400 Hurdles.
The eventual winner of the mens division was the well-organized team of Run for Change which focussed solely on the mens division, whereas Hypersports operating on a smaller budget finished second in the mens and won the girls division (with only five girls), Laguna won the women’s division.
Distance: Mens 800m Show Down
The most highly anticipated race of the meet was the Mens 800m between SEA Games Silver Medalist (800/1500) Mervin Guarte (Laguna) and the two Hypersports runners Paul Billones and Wenlie Maulas of Hypersports. Who had run some fast 400m times coached by Sam Goldberg leading up to the games. Read about it here. Guarte held off the fast finishining Wenlie Maulas 1.52.19 to 1.52.92 with Billones getting the bronze.
The Womens 5k was won by Floredeliza Donos (Baguio) in a ’blanket’ finish of 17.44.84 edging Mary Grace Delos Santos (Cebu) by .01s, with national team member Jhoann Banayag (Laguna) settling for bronze. SEA Games Champion Rene Herrera had a comfortable win of 9:05.84 in the Mens Steeple Chase. Veteran Buenavista won a tactical 5k race from fellow veteran Julius Sermona. With Sermona winning the 10k.
SEA Games Veterans Shine
Meanwhile in other events, SEA Games Gold and Bronze medalists Marestella Torres and Kat Santos leapt 6.58m and 6.19m to place 1-2 in the Womens Long Jump. The consistent Torres has already made the olympic B Standard with her 6.71m Long Jump the only athlete to do so in at least the last 12 years. Four time SEA Games gold medalist Arniel Ferrera (PAF-Hypersports) ruled the Men’s Hammer Throw with a throw of 55.48m and Discus. And former sea games gold medalist Rosie Villarito won the Javelin in 48.42m. Jhoann Banayag easily won the 10k in 37:36.27
In the Mens Hurdles the much billed showdown between National Record Holder Patrick Unso (TMS) and former training pool member/Taipei based Robin Darwin Tuliao (who ran #2 fastest time of all time, read about it here). Tuliao unable to make the Games but expected to show at the National Open this Month. Unso won easily with a season leading time of 14.65 in the 110m Hurdles. While his junior counterpart Michael Man-ay clocked a fast 15.06 in the heats but was beaten in the finals.
Hypersports, 18-year-old Michelle Loterte easily won the Girls Hurdles in a personal best of 15.15 over a second ahead of her nearest rivals. With the retirements of National Record Holder Sheena Atilano and UAAP Record Holder Zara Dela Virgo, and many of the what remained of the countries current best senior women hurdlers choosing to skip the meet the field was rather lacking in the womens Hurdles.
Meanwhile in the Mens Hurdles Junrey Bano comfortably won in 52.02s.
Open Womens Sprints Lacking participation
The same could be said for the women’s sprints like last year with only four in the women’s 100m which was won by Katherine Khay Santos (Baguio) 12.17, Hanelyn Loquinto (Laguna) 12.38 and Krizia Leah Apelar (HyperSports) 12.45.
Womens 100m Final (photo by Ed Karrel Gamboa)
Fil-am Apelar came back to win a two woman final in 25.04 from hypersport team-mate Lorna Olarita. While Olarita (PRISAA Champion) also placed second to Keizel Pedrina (Hypersports) who ran a 56.88 PB in a very windy final.
Meanwhile Pedrina placed second to Josie Malacad (Laguna, 1:02.36 PB) in what was also a three woman final. (Photo by Ed Karrel Gamboa)
The declining number of female sprinters participating at this meet should be of great concern as looking back to 2000 women’s 100-200-400 used to have heats, semis and finals. With this year the women’s 400m having an all time low of two entries which would have almost forced the event to not feature at all at the games.
Meanwhile in the Juniors numbers were high with UAAP sprint treble Champion Jennyrose Rosales (12.60) claiming the National Junior title ahead of Palaro Champion Maureen Emily Schrivjers (12.68) and Batang Pinoy Champion Mary Anthony Diesto. Rosales also claimed the double in the Womens 200m (25.60).
Hypersports 4×100 lineup of Olarita, Apelar, Pedrina and Riezel Buenaventura won the women’s relays. Despite the fact this was more of a B Team lineup as top sprinters Princess Joy Griffey and Luville Dato-on where not able to make appearances. The girls all-star lineup of Loterte, Rosales, Angco and Schrivjers had a complete victory in the girls clocking (49.36) While in the Mens Division the Laguna Team ruled the mens 4×100 (41.32) and 4×400.
In the Mens Sprints Archand Bagsit collected the mens-double with 21.67 and 48.50. Bagsit the SEA Games silver medalist last year, ran a tiring set of sub 48 runs at the Grand Prix in Thailand last month including a personal best of 47.42.
De Vega was Asia’s fastest women during the 1980s. One of the important chess pieces of the Gintong Alay program in Track and Field which turned the Philippines into a superpower in Asian Track and Field and inspired national pride in being Filipino. De Vega times of 11.28et,23.35et and 54.75et the Philippine National Records for over 20 years, and her marks of 23.54 and 54.75 the Philippine Junior Records. Now currently working as a trainer and coach in Singapore.
This I learnt from being an athlete, no matter what adversities atrocities towards my name it will not stop me from becoming what I intend to be.
- Lydia De Vega, Asia’s Fastest Women-
- 1984 & 1988 Olympic Games ( quarter finalist in both games )
- Currently SEA Games record holder in 100m ( 11.28secs ) since 1987 & former 200m record holder ( 23.35secs ) from 1987 to 2001
- Asia fastest women for 8 years from 1982 – 1990
- 2 gold, 1 silver medals in 2 Asian Games
- 4 gold, 1 silver & 4 bronze medals in 5 Asian Track & Field meet
- 9 gold, 2 silver medals in 5 SEA Games
- 9 gold, 2 silver medals in 5 ASEAN Cup
- 9 gold in 3 ASEAN Schools Track & Field meet
- Philippines Sports Writers Association ( PSA )
- 1981 – Athlete of the Year
- 1986 – Athlete of the Year
- 1987 – Athlete of the Year
- 1992 – Major Award
- 1993 – Major Award
- 1994 – Special Award
- 1998 – Athlete of the Century
- 1999 – Millennium Athlete
- Sports Columnist Organisation of the Philippines ( SCOOP )
- 1981 – Athlete of the Year
- 1986 – Athlete of the Year
- 1987 – Outstanding Achievement Award
- 1993 – Athlete of the Year
- 1994 – Hall of Fame
- Ten Outstanding Young Men ( TOYM )
- 1993 – Sports Category
- International Invitation Track & Field Competition, Bangkok
- 1983 – Best Female Athlete
- Southern Coast Conference, USA
- 1986 – Athlete of the Year
Brief Story of Lydia De Vega ( Partly Extracted from Athletics Digest 1983, Singapore and modified by Pirie Enzo):
Lydia De Vega was born December 12 1964 in Meycauayan Bulacan, her father was the late Francisco ‘Tatang’ a police man whose rigid coaching would turn De Vega into are countries most successful and well known female track and field athlete, her mother Mary gave Tatang ten children. Lydia first found her talent for sprinting at the age of 12, and would enjoy a career that spanned 17 years.
“He controlled my life. Gusto niya sundin ko lahat ng sinasabi niya. Wala siyang
mali sa ginagawa niya sa akin. Siyempre umiyak ako. There were times I felt I
was dying. Each and every workout, I have to finish. Walang pahi-pahinga. Pag
nagkamali, sasaktan, sasabihan ng masasama,” – Lydia would later say of her father.
Track Queen Lydia De Vega from the Philippines During all the Asian Games in Delhi, sheer joy and deep disappointment were never as closely connected as after the 100 metres victory of Lydia De Vega. The 18-year-old PE student and film actress from the Philippines had won the final comfortably and unchallenged in excellent 11.76secs but had injured herself after breaking the tape. A pulled muscle prevented her from participating also in the 200 metres. But still, a dream had become true when Lydia crowned herself as the fastest women in Asia; a dream of a 14-year-old schoolgirl who had started to compete in Track & Field meets with a promising 27.5secs for the 200m and the silver medal in the Philippines National Junior Championship and who added a fourth place in the 100m to this success.
That was four years ago in 1978. Only one year later, in 1979 at the age of 15 years, Lydia De Vega already represented her country in the 3rd Asian Track & Field Championship in Tokyo. With a leap of 5.47 metres she came in 7th in the Long Jump competition but also carried home a bronze medal when she came third in the women’s 4x400m relay with her team mates Lorena Morcilla, Carmen Torres and Myrna Ayo.
Still in 1979, Lydia won herself three gold medals in the ASEAN School Championship in Singapore. She took the titles in the 100m in 12.5 seconds, in the 400m in 58.0secs and in the Long Jump with a leap of 5.27 metres. But Lydia also won a silver medal in these Games when her 4x100m relay came in second to Malaysia. On the other hand the Games was already showed very clearly that Lydia was always in danger to be over burdened with too many races in just in a single meet.
This applies also to her participation in the 10th SEA Games in Jakarta, still in 1979. Within four days of competition she took part in the 400m, 4x100m relay, 4x400m relay ( in which she came 5th each ), in the 100m ( in which she was placed 6th and recorded her best result of the Games when she clocked 12.38secs in the heats ), and in the Long Jump in which she came 7th with a performance of 5.45 metres.
To cut down her competition programme she resigned from taking part in the Long Jump after having taken the title in this event in the national junior meet of that year.
Young Lydia made the news headlines when she won both the 200m and 400m in the first ever ASEAN Cup in Jakarta with times of 24.53 and 55.83 seconds respectively and when she got a ranking in the Asian top-list with 12.0secs in the 100m, 24.53 seconds in the 200m ( this as Asia’s number four ), and with 54.6secs over the 400m, the best time recorded in the one-lap event by an Asian women in that year.
With two silver and one bronze medals in the 4th Asian Track & Field Championship in Tokyo, Lydia De Vega had a flying start into the 1981 season. With a time of 55.39secs, she was second to Japan’s Yunko Yoshida in the 400 metres. In the 200m, she clocked 24.54secs to take the bronze behind the Japanese couple Emiko Konishi and Tomi Ohsaka. Her silver came in the 4x100m relay in which the Philippines team was placed second behind the Malaysia following the disqualification of the winning Japanese team.
At the end of the 1981 season, Lydia De Vega became the undisputed star of the 11th SEA Games in Manila. She assured for the gold medals in the 200m and 400m with outstanding 23.54secs in the shorter distance ( only Chi Cheng was faster in Asia ever) and with 54.75secs in the metric quarter-mile (these marks are still the Filipino Junior Records). Silver medals in both relay events completed her success but again showed the danger of being burdened with too many races at the same occasion.
After leaving school and taking up studies in PE at the Far Eastern University in Manila, Lydia De Vega also started an interesting job as a film actress; first in a movie showing the slow but steady progress of an athlete from the modest very beginnings at grass rootS level up to setting records and winning gold medals. Her father, Francisco ‘TataNg;’ De Vega, who is also her coach, expressed his views about Lydia’s engagements when asked about her future plans, “Studies first, Sports second, Film third.”
Gold medals were of course also on Lydia’s programme for 1982. Unchallenged again she won herself a triple crown in the 2nd ASEAN Cup in Kuala Lumpur with times of 11.8secs for the 100m, 24.2secs for the 200m and 55.0secs for the 400 metres. Having also won a bronze with her team in the 4x400m relay she had to cancel her participation in the sprint relay due to to slight injury which she got in the 400 metres.
This was only three weeks prior to the 9th Asian Games in New Delhi. In the Indian capital, Lydia seemed to be all right again when she won her heat in the 100m in excellent 11.77secs and clipped off another 1/100 secs winning the finals from India’s P. T. Usha (11.95secs) and Korea’s Mo Myung Hee (11.99secs), both of her opponents never being able to endanger the fleet-footed track queen from the Philippines. But Lydia had to cancel her participation in the 200m due to new pains caused by her old injury after her triumphant showing in the 100 metres.
Year Age 100m 200m 400m
1978 14 years 13.2 27.5
- 1979 15 years 12.1 26.6 58.8
1980 16 years 12.0 24.53 54.6
1981 17 years – 23.54 54.75
1982 18 years 11.76 24.20 55.0
(…..The Story Continues)
De Vega went onto take the sprint double the following year at the Asian Track and Field Championships in Kuwait, with 11.82 and 24.07 and bronze in the 400m in 55.66. Defeating her Indian rival P.T. Usha in the 200m, with Usha getting back in the 400m. She became one of very few Filipino Track and Field athletes to win the Asian Games and Asian T&F titles.
For her efforts that year Lydia De Vega was sent to the World Championships in Helsinki, Finland finishing fifth in her heat in 11.74 (+2.1) and then landed last in her quarter-final in 11.90 (which was won by Germany’s Marita Koch, with none other than Jamaica’s long hauler Merlene Ottey placing second).
Lydia represented the Philippines in 1984 at the Los Angeles Olympic Games she made the quarter finals again at a major championship this time finishing 6th in 11.97 in the quarters. At the Asian Track and Field Champs the next year De Vega ended up with the bronze to PT Usha.
The following year however after bypassing the sea games she defended her Asian Games title in Jakarta, Indonesia with a win of 11.53 over Usha and a blanket finish 23.44 to 23.47 silver to Usha in the 200m.
“Opo nga, mabilis siya, but you know, I ran and I fast:” By Lydia de Vega after beating PT Usha of India in the 1985 Asian Games.
De Vega continued her winning form with a Philippine and still standing SEA Record in the 100m at the SEA Games clocking 11.28 and also reclaimed the 200m title in 23.57. As noted above a false start distracted De Vega from the task of breaking the asian record of Chi Cheng.
She also won the double 100/200 at the Asian Athletic Championships in Singapore again with 11.43 and a National Record of 23.38. Attending her second Olympic games 1988 in Seoul , Korea her 11.67 this time not good enough to qualify past the heats. De Vega would take the next few years off to raise a family her first daughter Stephanie born in 1989 (2 other children followed one tragically killed in a jeepney accident in 2001).
De Vega made a comeback in 1991 recapturing the sea games 100m title with 11.44. De Vega retired on a high note after the 1993 SEA Games in Singapore winning the 100m in 11.60 and also breaking the 200m National Record with a run of 23.37.
In a career that spanned a decade and a half Diay brought home over 40 gold medals from international meets. Until today she remains the countries greatest ever female sprinter. With her 100-200-400m marks still standing. The Contributions of her late-father Francisco ‘Tatang’ De Vega helped shape and develop her to the very best of her abilities. Her feats in Track and Field captured the hearts and minds of the Filipino people.
“Sports has had a great impact in my life. It gave me the opportunity to bring prestige to my country and molded me into what I am today. I want my children to experience the same.”
The main content of this article is from the site below. However i did add and modify some of it.
Other Interesting Links
- Elma Muros the SEA Games Heptathlon Queen (pinoyathletics.com)
- 30 Years Ago:1982 ASEAN Schools (pinoyathletics.com)
- 1982 Palarong Pambansa: 30 years on (rev 1) (pinoyathletics.com)
- Palarong Pambansa 1983 (pinoyathletics.com)
- Muros wins one of several golds at the Asian Masters (pinoyathletics.com)
- The Reign of Amelita Alanes our Third Great Women Sprint Champion (pinoyathletics.com)