Incoming: Kagay-An Festival Marathon

Kagay-an Festival is the key festival in Cagayan De Oro to promote tourism in CDO and neighboring areas. Get a chance to explore CDO by a foot race with the Kagay-An Festival Marathon happening on August 23, 2015 offering 3K, 5K, 21K and 42K distances.  Get to run in a different region and get to appreciate the beauty and the culture of Cagayan De Oro.

Kagay-An Festival

The KAGAY-AN FESTIVAL is a week-long festival in celebration of Cagayan de Oro’s patron saint Señor San Agustin, held every month of August.  It’s CDO’s flagship celebration and be part of the festivities by taking part in the Kagay-an Festival Marathon on August 23, 2015.  It’s a welcome change from the usual runs around Metro Manila plus you’ll get a chance to see and appreciate the heritage and tourism attraction of CDO and surrounding areas.  It comes in fun distances of 3K and 5K and also get a chance to explore more of CDO by foot in the half and full marathon categories.

Get also a chance to take part in the first Kagay-an Health and Wellness Expo as all race kits will be claimed during the expo happening August 21 – 23, 2015.  Take a look at healthier alternatives from different expo participants and run through the scenic Cagayan De Oro Backdrop.  You don’t just get a refreshing route, you’ll run in a very festive environment with the locals cheering you as you conquer your respective distance.  There will also be a raffle after the race wherein 3 mountain bikes would be raffled off.

Race Details

Date and Venue

  • August 23, 2015, Centrio Mall, Cagayan De Oro City

Distances and Inclusions

  • 3K – P250
  • 5K – P350
  • 21K – P950
  • 42K – P1,800

Registration

  • In Store:
    • La Cabana Spa
    •  Sprint
    • Centrio Mall
  • Online via Race.ph

Assemby Gun Start

Prizes:

Race Updates

Race Maps

 

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Incoming: ROX Bike for A Cause

If you love to Bike and you love to help then ROX Bike for a cause is something up your alley.  As this is Pedal with purpose. This charity cycling event is for the benefit of kids from Concepcion Integrated School in San Simon, Pampanga. Ride 30 kilometers or 50 kilometers on August 16, 2015 that starts at R.O.X. Marquee Mall in Pampanga at 5:30 am.

Read About:

R. O. X.

ROX Philippines have been in the forefront of promoting the outdoor lifestyle from scenic treks, extreme adventures and bike ride for a cause.  ROX gives you a lot of alternative ways in enjoying the outdoor.  Cycling is on top of the Calendar for ROX now since they’ll be having a bike sale on July 15 to August 16, 2015 and culminate with a bike out and bike for a cause on August 16, 2015. Cyclist gets to enjoy a 30K and 50K loop in Pampanga as well as be able to pedal with a purpose.

The proceeds of this event shall go towards the donation of bike racks to Concepcion Integrated School in San Simon Pampanga. With the aid of Bikes for the Philippines, R.O.X. also welcomes donations of old but usable bike accessories which you may deposit in boxes available in R.O.X. Bonifacio High Street & Marquee Mall. The following donations are welcome:

  • Bike Helmets
  • Blinkers and Batteries
  • Tire Pumps
  • Bike bells
  • Gloves
  • Shoes

It’s open to all kinds of bikes and all types of cyclist so it’s time to head over to R.O.X. and let’s Pedal for a Purpose.

Event Details:

Date and Venue

  • August 16, 2015, ROX Marquee Mall Parking Area

Distances and Inclusions

  • 30K -P500
  • 50K – P600
    • All registration fees include an R.O.X. Bike Fair Tshirt, bib number, snacks and a raffle entry for a chance to win a folding bike from DAHON and FELT bicycles plus premium R.O.X. items.

Registration

  • Registration runs until August 13 at R.O.X. Bonifacio High Street and August 14 at R.O.X. Marquee Mall.

Special Awards and Prizes

  • Most unique-looking bike – TIMBUK2 Bag
  • Most number of riders in group. – P10,000 worth of R.O.X. Gift Certificates

Race Updates

Race Maps

30K

50K

 

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Fueling Your Runs with e-Gel

Nutrition is an important aspect of a race whether it’s a run or a multisport event.  Your body needs to replenish lost fluids, salt and electrolytes. e-Gel brings in more energy and electrolytes than the regular gel which gives you more energy to finish strong.

e-Gel

One of the few important things I learned when I started running is the nutrition part of it.  It’s not an exact science as everybody has a different body chemistry when it comes to gels.  When it comes to races, taking energy gel is as important as proper hydration and electrolytes drink.  The thing is your body not only loses water when you perspire, you also lose some nutrients like Potassium, Sodium, Carbohydrates and electrolytes that is critical in nerve and muscle function.   I am not a nutrition expert but I do know how it feels when your body has been deprived of key nutrients when you go for the longer runs or rides.  You’re low on energy and extremely exhausted, which makes running or cycling a struggle.

That’s where energy gels come in.  You need to replenish your energy level and restore the balance in the nutrients in your system so you can still perform at a high level.  Think of your body as an engine and energy gels are your fuel. Our body needs nutrients to function and gels is the fastest way to send out the needed nutrients.  I’ve tried several gels and I’m glad that I was able to progress to the fun runs to half and full marathons and even duathlons with the help of gels.  I also use gels to balance out my system during the runs as I avoid over eating the day before the race.  I don’t want to feel heavy on race day so I would rely on gels to fill in the needed nutrients during the race.

I’ve also tried different ways of taking them like having one every 45 minutes. I’ve also tried spreading out my gel consumption within an hour to distribute the energy in my run.  I think for this one, it would depend on your energy consumption in the race. Experiment on what works for you.   Lately, I was able to try e-Gel, which is an electrolyte energy gel.  The added plus is having electrolytes in the gel so even if you take it with water, you’ll get your regular dose of electrolytes.

Takbo.PH – Photo ny AV Runner

The first thing I liked about e-Gel is it’s flavor since I prefer the fruity kind of sweetness rather than the chocolatey variety.  They have unique flavors such as Vanilla Strawberry Slam, Cherry Bomb, Tropical Blast and Mountain Rush. Aside from the taste, all their flavors are free from caffeine.  Some like their gel with caffeine but I prefer mine without it. Why?  Caffeine raises the heart rate and I like to keep my heart rate as relaxed as it can be when I workout.  The first time I tried e-Gel was during Takbo.PH and I started the run on such a low level that the energy gel really helped my finish the half marathon distance as I had my gel intakes on the 7th and 13th kilometer. The Vanilla Strawberry Slam was also a really tasty flavor.

Pinoyfitness Sub 1 Challenge at Baguio – Photo by Ryan Moral

The next time I had e-Gel was at the Pinoyfitness Sub 1 Challenge in Baguio.  Since I was in the fun wave, I just took the first half of the race to feel the hilly Baguio terrain.  I took my Cherry Bomb e-Gel before the 5K u-turn. The Gel powered my second half of the race as it enabled me to blitz through the descents and remain consistent on the climbs en route to a negative split for the run.  The Cherry flavor was indeed a BOMB.

I still have two flavors to try but you can’t go wrong when it comes to Mountain Rush and Tropical Blast.  Another big plus for e-Gel is having more Calories and Electrolytes than other gels so you’ll have more energy to load each time you take your gel.  Here’s some reminder on taking energy gels.

  • Don’t try something new on race day. Practice your gel intakes and check which gel flavor would suit you when you train.
  • Take your gel with water.  It would flush in the gel faster in your system while flushing it with electrolytes drink may upset the tummy.
  • It takes about 15 minutes for the effect of gel to kick in so make sure to take it before you’re low on energy.

Learn more about 3-Gel at http://cranksports.com/. It retails at the SBR online shop at P95. Happy Training!!!

Categories: My Thoughts | Tags: , , , , , , , , | 40 Comments

Meet Pete Jacobs at Cobra Ironman 70.3 in Cebu with yurbuds

Meet Pete Jacobs Live in Cebu.

Last Year, I got a chance to meet Pete Jacobs live in Cebu. It was an inspirational moment to get to see among the world’s top triathlete in front of you.  This year, yurbuds host another meet and greet with Pete Jacobs and get to learn more about his race technique, training tips and yurbuds happening at Cobra Ironman Expo in Cebu on July 31, 2015 at 5 pm. #yurfav #giveaway

Read About:

 

Pete Jacobs

yurbuds, the Philippines’ leading sport earphone brand in the country invites all Ironman 70.3 participants and their families to meet 2012 Ironman World Champion, Pete Jacobs.  Pete Jacobs has also established himself to be a force in our local triathlon events by topping several legs of the Ironman 70.3 in the Philippines.   It’s so inspiring to hear from hear live about his accolades, his training routine and of course, how yurbuds brings out the best in him when he trains and when he competes.

Fans will have an opportunity to meet Pete Jacobs, one of the world’s most famous triathletes during Ironman 70.3. The event will be held on July 31 at 5:00 pm, after the Meet the Pros Press Conference. Participants and their families may proceed directly to the yurbuds Booth located at the Marquee of Shangri-La Mactan.

Guests will have an opportunity to meet Pete up close, have photos taken with him, and request for autographs. It doesn’t stop there as yurbuds as during the Meet and Greet, Pete will be giving out a special prize pack of his favorite training gear to one lucky winner! The highly-coveted Prize Pack contains a pair of Asics shoes, an ISM seat, a signed replica of 2012 World Champion Race Singlet, and an exclusive pair of Pete Jacobs Yurbuds. To win, fans should visit the Yurbuds booth between July 30-31 to register their names and be present to claim their prize during the Meet and Greet. The winner will be drawn at random after the Meet and Greet event at 6:00 PM.

 

Get to win these prizes from Pete Jacobs.

About yurbuds powered by JBL and HARMAN.

With a mission to transform the athlete’s experience through integrated ergonomics, emotive design and exceptional audio, yurbuds powered by JBL is a brand of HARMAN (NYSE:HAR), the industry leader in the design, manufacturing and marketing of premier audio, visual, infotainment and enterprise automation solutions for the automotive, consumer and professional markets. With leading brands, including AKG®, Harman Kardon®, Infinity®, JBL®, Lexicon® Mark Levinson® and Revel®, the Company is admired by audiophiles, musicians and the entertainment venues where they perform. HARMAN has a global workforce of approximately 16,600 people and reported sales of $5.6 billion for the 12 months ended September 30, 2014.

yurbuds products have been honored by the 2013 International CEA Innovations Design and Engineering Awards.

Categories: My Thoughts | Tags: , , , , , | 19 Comments

Runnr Gets You Swim-Bike-Run Ready

The Philippine has been a hub for triathlons with several prestigious triathlon events happening year round with the Cebu Ironman 70.3 just a few weeks away.   The triathlon fever has caught more and more athletes who have incorporated the Swim, Bike and Run in their lifestyle already.  Of course, it’s important that you are properly equipped when training and racing for the different triathlon events. Runnr has got you covered when it comes to the gear you need to master the three disciplines of Triathlon and the nutrition aspect of the sports.

Read About:

 

Swim-Bike-Runnr

With Ironman 70.3 Cebu just around the corner, serious triathletes will be looking to get every edge they can get from training and gear. RUNNR may be known as a running specialty store, but that doesn’t mean you can’t get triathlon gear there. Runnr got you covered on your swim, bike, run, fitness and nutrition needs that helps elevate your performs when you train and on race day.  RUNNR recommend you grab these tri essentials for your next Ironman 70.3 and have a blast on Race Day!

TYR Carbon Collection Compression Wear (From P3,869 to P7,589)

 

Using second-skin compression fit, the TYR Carbon Collection is an extremely comfortable yet fast triathlon suit. Available in a 1- or 2-piece suit, the Flash Mesh technology draws moisture away from the body to keep you dry and light while helping to lower your body temperature and heart rate. Hydrophobic Teflon coating helps you slice through the water, while a cycling Amp Pad keeps you comfortable throughout the bike leg without adding bulk.

TYR Elite Transition Backpack (P9,449)

Still making do with any old backpack for your gear? The TYR Elite Transition Backpack puts order in the gear-heavy life of a triathlete. A front stretch mesh helmet compartment fits all helmet types, while strategically placed padding helps distribute weight as you lug all your things into and out of transition. The backpack opens like a tool box to reveal three internal mesh dividers for swim, bike, and run gear, while multiple internal pockets allow for customization. It even comes with a removable wetsuit bag, while water bottle pockets and zippered compartments keep nutrition and hydration at your fingertips.

Fitletic Quench Retractable Hydration belt (P2,250)

If Batman did triathlons, he’d have a Quench hydration belt! With two retractable zippered holsters, pull-tension bottle secure cords, secure tabs, and a water resistant neoprene pocket for other essentials, race bib toggles, and gel loops, the Fitletic Quench belt ensures you’ve got everything you need for the run.

Polar M400 Sports Watch (P11,495/P14,495)

Looking for a capable GPS/HRM device worth investing in?  The midrange Polar M400 is a stunning value at just P14,495 with Heart Rate strap (P11,495 without HR strap).

It can track running and cycling workouts, while an end time estimator predicts your finish time for any given race distance. For runners who love to explore, a back-to-start GPS function lets you trace your route back home so you’ll never get lost wherever you may be. A daily activity tracker monitors your movements to increase your consciousness on staying mobile.

FuelBelt Aero Fuelbox (P795)

Utility meets style with the FuelBelt Aero, a svelte, zippered beauty that attaches to your seat post or stem. Velcro straps keep it firmly attached to your bike, while it’s big enough to store an inner tube and tire levers, valve extenders, or several Gu gels.

Gu Energy Gels (P75)

Give your runner a shot of race day fuel with GU Energy Gel! Packing 100 calories of high quality, easily digested and long lasting energy, GU is engineered to provide essential nutrition for miles and miles. Each packet of GU contains 70-80% maltodextrin and 20-30% fructose for complex carbohydrates, along with amino acids, Vitamins C and E, and electrolytes. Several flavors also contain a shot of caffeine for an added pick-me-up.

Spenco Ironman Race/Train Insoles (P1,995)

Featuring Spenco Total SupportTM Technology and 3-PODTM Modulation System, these replacement insoles provide superior cushioning, stability and arch support over your regular running shoe’s sockliner. Ironman Race uses an ultra-light, semi-flexible profile more suited for racing flats, while the Ironman Train uses a FacetTM cradle ideal for longer and more frequent workouts. Metatarsal support for both insoles relieves pressure on the forefoot.

RUNNR Zero Blister Socks (P195)

Blisters are the bane of any triathlete. These Zero Blister socks wick away sweat, allow your feet to breathe, and have just the right amount of thickness to protect your skin while maintaining a connected feel with your shoes.

Newton Distance IV Running Shoes (P7,995)

With the 5-lug POP1+ platform and a new forefoot design, the Newton Distance IV is a supremely fast racing shoe with the feel of a racing flat but the comfort of a tempo trainer. Its open chamber Action/ReactionTM technology features isolated and more rigid lugs for greater responsiveness.

Brooks Pure Cadence 4 Running Shoes (P5,995)

“Light but plush” best describe the Pure Cadence 4. Its adaptive adaptive BioMoGo DNA midsole provides custom cushioning while the rounded heel moves the point of impact forward, letting your body move comfortably in its natural motion. The nav-band around the upper wraps your foot in secure comfort.

Of course, these are just some of the many Swim, Bike and Run products of Runnr.  They give you a lot of options when it comes to your training and racing needs.  Keep pace with the latest products from RUNNR. Visit its outlets at Bldg. B3, Bonifacio High Street, 2/F Trinoma, 2/F Alabang Town Center and 2/F Ayala Center Cebu. For product inquiries, contact 403-1787 or log on to www.facebook.com/RUNNRPh or https://twitter.com/RUNNRph.

Categories: My Thoughts | Tags: , , , , , , , , , , , , , , , | 34 Comments

Pinoyfitness Sub1 Baguio

It’s a good day for a run here at Baguio! – Photo by Jeff Lo for Pinoyfitness
Date: July 19, 2015
Distance: 10K
Venue: Baguio

It’s been raining for about 3 weeks before the run and somehow when the race started it stopped save for a few drizzle along the route.  Pinoyfitness gave the challenge for those chasing the elusive sub 1 race time and also gave a scenic route for those like me enjoying the fun wave.  The climbs were endless but the cool weather and the pine-scented atmosphere made this a really great feel-good run for everybody.

Read about:

Pinoyfitness Sub 1 Challenge Baguio

Baguio is among my ultimate Race-cation destination

Last month, I wrote an article for Pinoyfitness on 7 ultimate race-cation destinations in the Philippines and my hometown Baguio is among them.  I am just glad that more and more races is seeing the potential of Baguio as a venue for challenging but scenic races and Pinoyfitness is one of them. Pinoyfitness Sub 1 goes to Baguio and I can say the city is also rich of strong runners for this one since they train in a very challenging elevation and higher altitude.  I sure hope I can spend more time at home to train but I take every opportunity I can to join races in my hometown.  Somehow, despite staying in the city for the first 21 years of existence, hills are not my strong suit so each race here is a chance to master running at this elevation and altitude.  I opted to join the fun wave as I just wanted a feel good run in the city.  The inclines have been my kryptonite as I’ve always struggled with shin splints in my past few runs here but let me find ways to properly break in and warm up my legs for a stronger run.

It has also been raining non stop for almost 3 weeks now that got my family and my cousins saying I was crazy for even thinking of running in the rain.  It’s fun to run in the rain but I also was praying that the rain would be tolerable for a safer race.  Somehow, the rain did stop and gave us a great weather for a run.  I’m gonna enjoy every minute of the run.

Race Course and Elevation Profile

Race course is powered by Suunto Ambit 3 Sports

Elevation Profile is Powered by Suunto Ambit 3 Sports

The race starts at Lake Drive in Burnham Park and heads to Harrison Road and Governor Pack Road before looping at UP on the way to Session Road Extension for the first 2 kilometers with a total climb of 50 meters.  The next 2 kilometers is the full length of South Drive with a rolling terrain.  The race shifts to climbs at Park Road and Romulo Drive before hitting the 5 kilometer u-turn slot at Villamor Street with a total climb of 50 meters. The race heads back through the same route to Lake Drive.

The Race

I was able to try out the new flavor of Vitamin Boost in the Iced Apple Tea before the Race. Photo by RJ Espinosa for Running Photographers.

I woke up with the rains still ongoing before the race but rain or shine, this is a go for me.  As I was preparing for the run, the rain was slowing down and it was just drizzling by the time I arrived at the venue.  As the gunstart came, the rain stopped.  That’s how crazy the weather is but I’m glad the weather did turn out ok for this run.  I was able to share pleasantry with fellow runners, people from Lightwater, Pinoyfitness and Running Photographers.  I was that relaxed for this run as I’m in the fun wave and I don’t have to chase the cutoff time.  I was able to try the new flavor of Vitamin Boost, which was the Iced Apple Tea and it was delicious.

Kwento-Time Before the Race – Photo by Jeff Lo for Pinoyfitness

It didn’t take long before the race started.  I started by playing the terrain game.  I slowed down on the climbs and went faster on the flats and descents.  I wanted to slowly break in my legs so I won’t have to deal with shin splints.  It was working as the run went smoother with just a little sting.  The first 2 kilometers were mostly climb including a steep one going to UP from Governor Pack Road.  I did a run – walk set just to cover the climb a little bit faster and maintained the interval by the time I reached Upper Session Road for the second kilometer.

I was wearing my Under Armour Compression Leggings and Newton Kismet Shoes. – Photo by RJ Espiritu for Running Photographers.

I used my Under Armour Compression Leggings to make sure that the muscles are relaxed as I navigate the climbs.  I am also starting to be more comfortable with my Newton Kismet since it’s more cushioned to take a beating on the descent and the forefoot wedges are like levers on the climbs.  The South Drive area was a bit rolling with the last part of the 2 kilometer stretch on the descent.  I would run on the longer stretches and would take a few seconds walking break on the curves.  I was also slowly shrugging off the small pains on the shin by the third kilometer which gave me more confidence to run fast on the descents going to the 4th kilometer.  It was also refreshing as it drizzled a bit on this part.  Nothing like rain to bring in the fresh scent of Pine.

It was nice to run in jackets for a change.

After kilometer 4, it was kilometer forever as it was a straight climb.  I went on with a 30 seconds run – walk interval as I didn’t want to go lazy on this one.  I like to limit my walking breaks as it gets tempting to walk longer once you get the hang of walking.  This was the hardest part as it was a pure climb and at it gets tougher at this altitude.  I did take my e-gel on the last water station before the u-turn slot at kilometer 5.  The good thing with walking most part of this stretch was that I would be fresh on the second half of the race as the energy boost from the gel also was kicking in.

The second half of the race was even faster than the first half of the race. – Photo by Ryan Moral.

What goes up, must go down. After a kilometers worth of struggle, gravity was now on my side.  I dropped the run-walk act and just went on a straight run for the next kilometer as it was a descent.  Upon reaching South Drive again and I had to shift to a different strategy.  Somehow, I see that stretch as an altitude challenge as its a long 2 kilometers of mostly climbs but the inclines are tolerable.  It was also a test of mental toughness so I went with a 1 minute run followed by 20-30 seconds walking breaks to catch my breath and would go on to the next set.  I was slowly eating away the 2 kilometer climbs with consistent effort until I’ve reached Session Road Extension.

With the Man Behind Pinoyfitness, Jeff Lo

That stretch in South Drive gave me my second wind and I was deadset on finishing the last two kilometers strong.  I dropped the run walk sets and relied more on the run and also took advantage of some stretches of descents to speed up.  I would only stop for a few seconds on catching my breath or water breaks.  The last two kilometer seemed like a breeze as I passed to the stretch in UP and then Harrison and then finally, Lake Drive.  I went all out upon reaching Lake Drive and sprinted to the finish line for a strong finish.

Post Race Taho, Anyone? – Photo by RJ Espinoza of Running Photographers.

Great job Pinoyfitness for bringing the sub1 concept in Baguio.  I really admire those who reached their sub 1 goal at this altitude.  I guess everybody was happy as after the run, the sun came shining after almost 3 weeks of rain.

Outfit of The Race

Ready for the rain.

  • Race Shirt – Berghaus #TaleOfTheTrail Design by Breakout Design
  • Compression Leggings and Socks – Under Armour
  • Shoes: Newton Kismet
  • GPS Watch: Suunto Ambit 3 Sports
  • Jacket: Nike
  • Visor: Pinoyfitness

Categories: My Runs | Tags: , , , , , , , , , , | 60 Comments

Asics Running Watch Goes GPS

Asics Running Watches Goes GPS

Whenever I get asked what’s a good running watch, I always ask back what’s their budget and what’s their goal?  Running watches comes in different price ranges depending on its features. Some of them you may or may not need depending on your goal.  I got to see the latest collection of Asics Running Watches and they have different lines that can help you train to be a better athlete and that includes an affordable Asics GPS Running Watch priced at P7,950.

Asics Running Watches

ASICS sports watches are designed in the tradition of the technologically advanced, high-quality ASICS shoes that have earned the allegiance of many of the world’s top athletes.  With their inspirational form signifying positive energy under the themes “Challenge” and “Confidence”, these watches employ an advanced shape – case offset well to the left – minimizing interference by the right side with free movement of the wrist. The result is easy wearing, easy viewing and easy operation, all achieved at a high level.  These are watches with all of the functions and convenience of use needed by runners, including buttons laid out for easy operation and the widest possible liquid crystal display. Asics has combined functionality, fashion, convenience and affordability in their line of running watches.   Everybody has different goals and budgets for a running watch.  The key is that it helps a lot in measuring your performance whether it measures the split you register per loop, your current heart rate or the distance logged via your GPS.  You need to measure your time to determine your improvement.

Asics Running Watch Series (Price Range P2,950 – P5,000+)

Asics Steps Per Minute Watches

You can go for the base line watches that has lap and split timer.  This helps a lot when you do intervals on track or do several loops in a certain area.  This will help to register your split time every lap or loop.  You can easily identify if you’re doing faster on your loops or not.  You still get to measure how you are performing and be able to see your improvements as you get more basis of comparison.  The good thing about The Asics Running Watches is that they have functional buttons for easy operation and has big start and stop buttons with matching large displays that gives you a quick grasp of your performance.  It can also store up to 500 laps that stores data even when battery is changed.  It has 3 years battery life and it can function as a regular watch with dual time and alarm functions.

Asics Heart Rate Monitors – (Price is P5,950)

Asics Heart Rate Monitors

Monitoring Heart Rate when you run is a great way to measure how your body reacts when you push yourself.  It’s very helpful to be able to know which heart rate zone works well when you run.  It can also be a way to determine if you can push yourself further.  I always watch my heart rate when I run as I want to know to what extent I can still push myself in a run.  The Running Watch “AH01″ measures and displays the heart rate of the runner in real time during the run. It is used in combination with the Chest Strap (supplied with the watch) having a built-in heart rate sensor.  By inputting the runner’s running data and gender before running, it calculates the “Anaerobic Threshold (AT) Heart Rate” of the runner automatically using the proprietary algorithm developed by ASICS Institute of Sport Science.  You get information that on your AT levels that helps runner to perform the training efficiently as well as effectively.

“AT Heart Rate” and “AT Pace” serve as guidelines to perform training effectively and control running pace during races, assisting in enhancing your running performance. AT refers to the point at which your body transitions from aerobic to anaerobic exercise as the exercise intensity increases. The heart rate at this point is called the AT Heart Rate.

By understanding our thresholds, we get to know how to manage our pace and effort when running. The AH01 gives you a visible display of your heart as well as interval times, dual time and chronograph functions that can store up to 300 measurement data that can help you review your workout performance.  Battery life is approximately 2 years.

Asics Led Night Watches (Price – P3,950)

Asics Led Night Watches

Being seen on the road at night and early morning  is an added safety measure when you do night runs or some endurance runs like ultramarations.  Asics LED Night Watches has a continually flashing LED allows us to see the liquid crystal display easily even in darkness.  That would keep you visible as you go through the dark spots or venture in the roads at night.  Upon pressing the “NIGHT” button for 2 seconds, the LED light will start flashing for 30 minutes. The continually flashing LED improves the display visibility when darkness. You can choose from 4 variations of the color to match your running wear.  It has the regular features of Asics running watch like time indicators, chronograph with 150 lap / split memory, timers, alarms and very visible displays.  Battery life is approximately 2 years.

Asics GPS Watch (Price P7,950)

Asics AG01 GPS

For most runners, I would recommend a GPS watch because it gives you a reading of your distance, pace, speed and route through your GPS location.  The down side for GPS watches is it’s a bit pricey compared to other running watches though at a price point of P7,950, Asics AG01 is among the most affordable GPS watches available.  It’s a really good investment as you can measure your performance without being tied down on track loops or measured laps.  You can run freely and let the GPS measure your performance.  It gives you the data you need to measure your performance like time, distance, pace, speed, calorie consumption, lap running distance, split time, lap time.

Running with Asics AG01

I’ve got to try out the AG01 and I can say that it has all the basic information you need for a run and measuring it.

  • Look: It comes in flashy colorways (Black, Royal Blue, White and Red).  I got a white one and I like the color since it really stands out.  It has large buttons for easy pressing and control. The display is also visible with option of having one screen and two screen display and allows you several view options.
  • Modes: It has a Clock, Chrono, Run Date, Timer, Alarm and Setting Modes.  Modes are easy to access and easy to understand.
  • GPS Detection : It detects GPS in seconds.
  • Battery Life: 10 hours with GPS activated (Rechargeable). Approximately 1 year without GPS.

The Asics AG01 was really easy to use with a large button to shift to the different watch modes.  I was able to explore the functions without reading the manual since it’s really very simple and easy to use.  The GPS can easily be turned on and off when on chrono mode by just pressing the view button for 3 seconds. GPS detection is just a few seconds and you’re all set to run.  I was able to to do 4 loops of my regular 2.5 km loop in Salcedo Village and the GPS was accurate. I was also able to check my splits for each loop with the lap timer.  I also did a long run in Nuvali using the Asics GPS Watch and it was really helpful in pacing and measuring the distance.

I had my display set on run time and distance and I would just check on the other view options to check on my pace.  I also go to the pace view when I’m trying to maintain a pace while running.  After the run, I just have to click save and you can easily access the run by going to the run data mode.  Of course, I also like reviewing the metrics of my run and yes, Asics has a data management application that’s available for both windows and Mac.

Here’s a recap of my run with the ASICS Data Management App.

The data management app was able to capture my pace, speed and other metrics for every second of the run.  This is an excellent way to measure performance.  You can easily identify where I slowed down in the map, which is usually on the climbs.  You could see if you were able to maintain a certain pace over a distance.  You can easily see where you can add more effort in the run. Each run would have a recap like this so you can easily measure improvement, if any.

I’m really impressed with what the Asics GPS watch can do and with a price point of P7,950, it’s making GPS more affordable to passionate and progressive runners. It’s a really good deal!  Asics Running Watches are available on L Timestudio branches Nationwide.

Categories: My Thoughts | Tags: , , , , , , , | 36 Comments

Takbo.PH Runfest 2015

Struggled Big Time for This One.

Date: July 12, 2015

Distance: 21K

Venue: Bonifacio Global City

More than a run, Takbo.PH Runfest is a tradition and a celebration for running.  Running has grown by leaps and bounds over the years and Takbo.PH is among the pioneers of running.  It has also been a personal tradition for me to be a part of the runfest and enjoy a good run and see familiar faces in the community.

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Takbo.PH Tradition

Runfest through the years

If you’ve been running for years now, there are races that becomes part of your tradition.  I’ve been running Takbo.PH ever since 2011 and I always make it a point to enjoy each of the Takbo.PH runs and celebrate running with the community.  The finish line is just a beginning of a whole new race.  That’s what you see as you enter the starting arch before you start the race.  My first finish line led me to my second, then my third and now it’s more than a hundred finish lines already.  It’s now a lifestyle and Takbo.PH is in the forefront of ensuring more people adopt to that lifestyle.  It’s always a no-pressure race for me as I take time to greet running friends here plus I’m low on sleep coming from an event the night before the run. Oh well, a slow race is much better than zero mileage so even if it would be a struggle, I want to add another Takbo.PH Runfest medal in my collection.

Race Route

Race Route is Powered by Sunnto Ambit 3 Sports and Movescount

The race starts in 9th Avenue and heads directly to Kalayaan flyover and going to Buendia until Osmena Highway for the first 6 kilometers of the race.  The race heads back to BGC until kilometer 11.  The race shifts to a climb from Rizal Drive and 5th Avenue before it goes on a rolling terrain in Lawton and Bayani Road where the second u-turn is located at Kilometer 16.5.  The race heads to the finish line via Bayani Road, Lawton, 5th Avenue and 32nd Street.

The Race

Running this one with Ateneo friends Gryf and Mascy.

I was at the venue 30 minutes before gunstart and was able to join the pre-race warm ups and ceremonies.  I just plan to do this one at a slow pace and just enjoy the race as I have minimal sleep plus low training mileage for the week because of the rains.  It’s also been a while since I’ve been racing on roads since I’ve been on the trails most of the time.   The important thing is just to enjoy the run.  At gunstart, I started with a steady pace and went on to finish the first kilometer at a 7 minute pace.  I’ve been trying to start a race with a straight run rather than a run-walk strategy as I want to make sure that the legs are warmed up before I walk to avoid tightening.  The second and third kilometers were mostly at Kalayaan Flyover.  I shifted to a run walk inserting a 30 seconds walk half of the climb.  By the foot of Kalayaan Flyover, I started to go run on road stretches and walk on the crossing stretch and that was until kilometer 5.

Chill pace at runfest. – Photo by Hansen Buasen

I noticed that I set my watch at an average pace instead of lap pace.  So all the while, I thought I was running at 7:30 pace per kilometer though I was actually running much slower as I was pulling down my average time already. That’s boo to me for being too data dependent.   I tried catching up which proved to be a wrong move as I ended up draining my energy source faster.  By the 6 kilometer u-turn, I was already struggling.  I got a recharge from my e-gel so I was able to manage to maintain the 7:30 minutes per kilometer until the 8th kilometer for the first hour of running.

It was a struggle but it’s always worth finishing a race. – Photo by Little Running King of Running Photographers

I shifted to shorter run-walk splits just to cover some distance as I approached Kalayaan Flyover.  I run a strip of the climb before walking most of it and tried catching up on the descents.  It was a mental challenge struggling this early on a run so I went back to the basics, run if I can, walk if I’m exhausted but never stop.  I just tried to find ways to move forward and enjoy the run.  I was running at feel and at the same time checking my heart rate every now and then to manage it.  The race shifted to the Rizal Drive which means it was climbing time.  I was running faster at this stretch than on the flats.  It helps that I was relying more on my quads on the climbs than my calves.  I went at a minute worth of running with 30 seconds of walks on the climb.

Trying to find ways to finish the race – Photo by Rickpets Lens.

I’ve reached the top of 5th Avenue around kilometer 12.5 and it was a rolling terrain.  I got my last gel at the water stop around kilometer 13, which powered me to run most stretches in Lawton and Bayani Road.  I enjoyed the Bayani Road part not because of the run but it’s were I started seeing familiar faces in the route. It was nice to say high and hellos to familiar faces in the running community.  It was a rolling terrain at Bayani Road so I tried to run some stretches on the climbs and went stronger on the descents.  We had the second u-turn at kilometer 16.5 at the end of Bayani Road.  After the turn, I started to distribute my energy on the climbs and took advantage of the descents.  The long climb back to Lawton was a challenge.  I was counting down the kilometers even though I’m low on energy and I was also reserving a final burst on the last two kilometers at 5th Avenue as its a long descent.

Let’s get this over with. – Photo by Rickpets Lens.

A few meters before the descent, I felt my calves cramping and that’s goodbye to the planned final burst.  I tried to jog a bit but halfway into the descent, I felt that the cramping getting worst so that’s it, I decided to walk the last kilometer of the race.  It’s not like I’m still chasing for a personal record or something.  I am still happy to finish this race though I could have done better.  The race conditions was perfect with the chilly weather and a much easier route compared to last year but I guess, I was just too tired for this one.  Well, I’ll do better next time.  Lessons learned: Get ample rest before a run.  Anyway, this is more of a celebration. Congrats to Takbo.PH and Leadpack for a well executed run.  Happy Anniversary too to Takbo.PH and cheers to the Running Lifestyle.

Survived doing Whodunnit the Night Before and Takbo.PH 21K Run.

Outfit of The Race

Cheers to Takbo.PH!!!

  • Race Top: Berghaus with #TaleOfTheTrail Design (Designed by Breakout Design)
  • Shorts, Calf Sleeves, Socks and Visor: Under Armour
  • Shoes: Newton Kismet
  • GPS Watch: Suunto Ambit 3 Sports
  • Eyewear: Oakley Tour De France Radarlock

Categories: My Runs | Tags: , , , , , , , | 42 Comments

Good Things Come in Small Packages in the GoPro Hero 4 Session

Life is all about living the moments and some of those moments are so rare that it just happens once in a lifetime.  It may be the picture-perfect view or unlocking a new milestone or even finally hitting that award-winning move in your favorite sports.  GoPro allows you to capture that specific special moment as it happens and it now comes in a smaller and a match durable package with the Hero 4 Session.  It’s 50% smaller, 40% lighter and has the ultra compact water-proof design with one-button control for a simple yet powerful life-capture solution.

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GoPro Hero 4 Session

Channeling the Arrow in Me.

GoPro has the coolest launches. When the GoPro Hero 3+ came to town, it was a launch while playing with Go Karts.  We had a chance to wake board at Republik Wake Park for GoPro Hero 4.  For GoPro Hero 4 Session, we had a chance to be archers and shoot for the bulls-eye and win a new GoPro Hero 4 Session.  Would you believe, the bulls eye was the GoPro Hero 4 Session in the middle of the target?  The Hero 4 Session is really durable that even if it got hit by arrows, it was still in one piece.  That’s just one of it’s strong suit as the GoPro Hero 4 family just got better with the all-new Hero 4 Session.  It’s the smallest GoPro action cam yet, the HERO4 Session benefits from a durable waterproof design that eliminates the need for a separate housing and features simple one-button control to make capturing immersive photos and video quicker and more convenient than ever before. The HERO4 Session is compatible with existing GoPro mounts and will retail for Php 20,990 at authorized GoPro retailers beginning July 12, 2015.

I’ve been a GoPro user since last year and I’ve been able to explore the trails, trek mountains and run races with the GoPro there to document the key moments.  It’s not much of a burden as I partner it with a lightweight floater and there you go, I have a powerful action camera that’s ready to capture any surprises on the road ahead.  I did have a share of adventure with my GoPro and that includes biking on air, seeing the sea of clouds at Mt. Pulag, reaching one of the highest summit in South East Asia in Mt. Kinabalu and just playing around in the waters.  Then there’s a lot of trails, road races, family events and barkada happenings that just got a better coverage with the GoPro.  Some moments happen once in a lifetime and I’m glad that there’s a handy and lightweight GoPro to help me document them in the process and share them here on my site. You Only Live Once so better make the most out of it, chased those moments, milestones and bucket list items and be sure to capture them.

GoPro is all about Capturing the Moment

With HERO4 Session, we challenged ourselves to produce the smallest, lightest, most convenient GoPro possible. HERO4 Session combines the best of our engineering and user-experience know-how to deliver our most convenient life-capture solution, yet.  “I’m so excited about the launch of HERO4 Session because now I can finally use mine in public!,” ” said Nicholas Woodman, GoPro founder and CEO.

Ultra-compact GoPro Hero 4 Session

HERO4 Session captures GoPro-quality 1080p60, 720p100 and 1440p30 video along with eight megapixel photos in Single, Burst and Time Lapse modes. It features many of the same innovative features found in GoPro’s best-selling HERO4 Black and Silver cameras, including SuperViewTM, Protune and Auto Low Light recording modes. An expanded set of controls and settings can be accessed when using the GoPro App or Smart Remote.  Operating HERO4 Session is very simple. A short press of the shutter button quickly powers the camera on and video recording begins automatically. A long press of the shutter button powers the camera on and triggers Time Lapse photo capture. Press the shutter button again to save video or photo content and power the camera off. This simple one button design drastically improves the speed and convenience of capturing life moments as they happen.

Hero 4 Session and the Hero 4 Black Edition

HERO4 Session is built to GoPro’s famous rugged standards and is waterproof to 33 feet (10 meters). It features a sleek frame mounting system that is compatible with GoPro’s expansive array of mounts. An innovative dual microphone system dynamically switches sound recording between microphones to reduce wind noise during activities. Audio performance during water-based activities has been dramatically improved thanks to HERO4 Session’s waterproof design that eliminates the need for a separate waterhousing, which can often muffle sounds.

“At GoPro, sound quality is as important as image quality and we’re very excited about the stunning audio advancements we’ve made with HERO4 Session during water-based and windy activities. It’s incredible what this little GoPro can capture,” remarked Woodman.

Hero 4 Session Launch

 HERO4 Session SRP Php 20,990

  • Smallest, Lightest GoPro Yet with a weight of 2.06 oz (74g)and dimensions of 10.4 cm Depth x 7.0 cm Width x 24.6 cm Height)
  • Professional Video Quality with a Stunning 1080p60, 720p100, and 1440p30 video
  • Waterproof to 33’ (10m), no separate housing required
  • Easy one-button control: short press of shutter powers camera on and begins capturing video, long shutter button press powers camera on and begins capturing time-lapse photos
  • Powerful Photo Capture with a 8MP resolution for Single, Burst, and Time Lapse photos
  • Compatible with GoPro mounts and accessories
  • Dual Mic system captures enhanced audio during high wind and water-based activities
  • Built-in WiFi and Bluetooth® enable easy connectivity to GoPro App and Smart Remote
  • Auto image rotation corrects image orientation during recording
  • Includes standard and low-profile frame mounts for increased mounting versatility
  • Ultimate Mounting Flexibility. The camera can be rotated in mounting frames to create ultra compact mounting setups, while the ball joint buckle lets you adjust capture angles instantly.
  • Easy Access to all modes and settings with the GoPro App or the Smart Remote.
  • Protune f0r video delivers minimally compressed, cinema-caliber video optimized for professional productions.
  • Super View Captures the world’s immersive wide-angle field of view
  • Auto Low Light
  • Expandable External Memory
  • Built-In Battery (Rechargeable offers up to two hours of recording time)
  • Works with GoPro App and GoPro Studio

Unboxing the Hero 4 Session

Which GoPro is Right for You?

Everybody has a different preference and GoPro has a different line to choose from.  There are entry level GoPro in the Hero and Hero+ LCD for those who just need the basic features in a GoPro.  There’s the Hero 4 Silver and Black Edition for those needing higher resolution and there’s Hero 4 Session for those who wants to keep it lightweight and handy.

Follow GoProPH

Facebook: GoPro Facebook Page
Twitter/Instagram: @GoProPH
Hashtag: #GoProPH

The GoPro HERO 4 and Hero  is now available at all major consumer electronics stores or you can check www.dans.ph or call 894-5110 for inquiries.

Categories: My Thoughts | Tags: , , , , , , , , , | 44 Comments

Case Solved: Whodunnit

A commotion interrupts Commercenter’s Appreciation Night.

A murder of an under cover agent Jojo Garcia happens at Commercenter’s Appreciation Night.  The full course meal suddenly turned into a full course murder after a commotion between the Investigating Agents, the Company’s CEO Nicholas Magnus and the Head of Security Julio Rodrigo.  Each one has a motive but which one stands out the most to actually murder an under cover agent and send threats to the Company’s CEO in Nicholas Magnus. Whodunnit? #BreakoutPH #BIT #Whodunnit

Read About:

Whodunnit

Commercenter has emerged as a top mall in 25 years

It’s the 25th year of Commercenter and as part of the celebration, we got to see the Company’s milestone.  Starting from the 3 people in the groundbreaking which is Valdez, Tinio and Rodrigo.  It emerged to be among the leading lifestyle mall with the leadership of Brian Valdez after parting of ways with Tinio.  The third person in the ground breaking was the current head of security of the Mall, Julio Rodrigo.  In 2014, Nicholas Magnus emerged as the new CEO and even won the Best Executive of the Philippine Mall Awards with Commercenter being in the mall in the south.  Nicholas Magnus served as a gracious host for the dinner though we did see his perfectionist side after scolding Rina Cruz, the operations manager and Manu Tino, the assistant head of security.  The dinner was great with a full course meal served by Belly Rub.

Nicholas Magnus has taken Commercenter to the top.

Everything was going as planned until we heard some gun shots and then a commotion happened.  Julio Rodrigo confronts Nicholas Magnus on allowing some undercover agents in the Company without his knowledge.  The private investigators were also confronting Magnus for allowing the murder to happen as they lost their personnel in Jojo Garcia.  Who killed Jojo Garcia? Whodunnit?

The evidences.

We got pieces of evidence and the first thing we noted was  the parking ticket. We had to locate a car with a plate number ZLS627 and look for additional evidences.  Before finding the car, we found our first suspect, Butch Balmaceda, Guard on duty.

Butch Balmaceda was the Guard on Duty

Butch was under Julio Rodrigo and Manu Tinio and he was a perfect picture of a suspect.  He wore sunglasses to hide his stressed out eyes and he was smoking heavily.  It turns out that he was drinking last night and was sleepless before going to work.  When inquired on why he looks stressed, he mentioned that his wife is sick and is really desperate.  He is desperate enough to do anything probably with some incentive from his bosses Julio or Manu.  He didn’t look like a mastermind but could be the gunman if people would take advantage of his desperate situation.  Since we were finding who killed Jojo Garcia, Butch immediately move on top of the list.

The car had a ticking bomb inside.

We found the car with the Plate Number ZLS627 and there was a bomb inside.  There also was a box in the name of Julian Rodriguez? Is he the same person as Julio Rodrigo? That we had to check. We later found a can of San Miguel Beer beside the car, which led us back to Butch, he admitted to drinking today and it was a can of San Miguel Beer.  Facts ascertained, he was near the car and there is a bomb in it.  It also makes you think on why he has been drinking lately.  It’s possible that he’s building courage in doing a gruesome crime.

The threat to the building might lead to the rise of Magnus to power.

We then went to Nicholas Magnus to inquire about the case.  He commissioned the private investigators because there was a threat to his life.  He had to go back on his potential enemies and his rise as the president of Commercenter.  It turns out, he was the son of Brian Valdez outside wedlock which is why he carries his mother’s family name and not Valdez.  He’s been hidden for a time and slowly trained to be the President to succeed Brian Valdez. It turns out that not everybody was ok with this setup as Julio Rodrigo had been salivating over the post being among the founders.  Julio was a friend of Brian Valdez and was appointed as head of security in the past, which he assumes to this day.   We also noted that the reason Tinio left the Company was that he had a misunderstanding with Brian Valdez in the past, which meant it was a hostile separation.   We also inquired if he is familiar with the car with the plate number ZLS627 and he confirmed it was his car.  He had access to the car with the bomb so that means, it’s possible that the he placed the bomb there too. But why?  It’s possible for insurance claims.  We checked on who drove him to work today.  It was assistant head of security, Manu Tinio.  Upon knowing that Manu was a Tinio, it was too much as a coincidence.  As they say, there’s no such thing as coincidence.  Unfortunately, Magnus had no idea on his relationship with a Tinio.

Julio Rodrigo had Coveted Magnus posts for years.

Julio Rodrigo had the most to gain if something happened to Nicholas Magnus as it would lead him to takeover the Company. He hated Magnus from the start as he came from Nowhere to take the Company from him.  He was the obvious suspect with  the obvious motive of gaining corporate control.  One thing was odd though, he was attached to the Company as he was part of the groundbreaking so placing the bomb in Magnus car would be out of place.   Despite his being left out, he stayed in the company.  He did mention that it’s possible that Magnus could be behind this too.  He vouched for Manu Tinio, his assistant head of security, as a good kid.  We’ve also checked if Manu Tino was related to one of the founder of the company and he mentioned that it’s just coincidence.  He’s too obvious of a suspect and it’s possible that he could have masterminded this.

Having the Tinio Name seems more like coincidence.

We also met a bartender by the name of Cocoy who said he was not in good terms with Julio but was on good terms with Manu as they smoke together.  One important thing information we got was that Manu smokes.  Next to our key Guy, Manu Tinio.  Ever since the Tinio name came up, it’s been the hostile separation between Valdez and Tinio that comes to mind.  Again I say, there’s no such thing as coincidence.  We saw him wearing a white barong but now, he changed to a black short sleeves polo top. He alleged that he changed because of food that spilled on his clothes. He also denied being related to a Tinio as well as driving Magnus today.  He hadn’t been truthful though as he has been evasive to all the questions for the night. Being the driver of Magnus car also meant he had access to place the bomb there too.  He was number one on our mastermind list but we had no evidence against him.

Rina Cruz was the operations manager and had an earlier argument with Magnus

Rina Cruz was the least obvious of a suspect but he was scolded by Nicholas Magnus at the event. This could mean he wasn’t on good terms with the President.  We learned that Rina is a company person and have had good relationship with the former president Brian Valdez. He also mentions of Magnus being a perfectionist, which led to the argument earlier during the day.  We also inquired about Manu Tinio and also dismissed his association with the former partner Tinio as coincidence.  She also has full control and access over the log book which can be an evidence.

Notice the first name in the logbook is Manu Tinio.

Manu Tinio was the perfect mastermind but we didn’t have evidence against him.  Initially, we set Butch as our top suspect as being desperate could easily motivate him to be paid to kill Jojo Garcia and threaten the life of Magnus.  Butch didn’t look like a mastermind but if the purpose was to locate who killed Jojo Garcia, Butch could be the man who pulled the trigger.  We would have filled that in our accusation sheet until we found a piece of evidence by the Emergency Exit.

The murder weapon and the barong.

We found the murder weapon accompanied by the bloodied barong, a pack of marlboro and a picture of the founders at the groundbreaking ceremony.  We had our man.  Manu Tinio was wearing the barong before the murder and the picture just showed that it was something linked to his family being a Tinio and the Marlboro was an added evidence.  Cocoy admitted to be smoking within the area with Manu.  For the last item to seal the case, we asked on Cocoy, the bartender.  Who else wears barong in the company, it was only Manu Tinio. Nailed it!!! Whodunnit = Manu Tinio!

My Super Team of Detectives Louie, Roch and Gianne.

We then submitted our accusation and after awhile we got the answer and as the detectives were presenting the case.

  • Butch was the one who placed the Bomb in the car.  The can of San Miguel Beer was found beside the car, which Butch admitted drinking.
  • Nicholas Magnus has a stake in the insurance, which would also have given him the motive to kill.
  • Rina Cruz had control over the logbook and also had a stake in the insurance, which would have given her the motive to kill.
  • Julio Rodrigo had everything to gain and had remorse for Nicholas Magnus, which was motive enough to kill
  • Manu Tinio’s barong was found with the murder weapon and was seen by several bystanders running after the murder.

The swerve before getting to know Whodunnit.

At the end of the day, the detective arrested Butch for placing the bomb in the car and Julio for masterminding everything until Butch confessed that it was Manu who masterminded the murder.  Out came the truth that Manu was out for revenge for what the rise of power of Nicholas Magnus has done to his family.  Again, I say, there is no such thing as a coincidence.

It was surreal being a part of the first ever public showing of Breakout Interactive Theater.  The actors were convincing and spontaneous.  It felt like trying to unlock the case one clue after another and letting the sense of truth overwhelm the lies thrown at you.  I also love working with my team or Roch, Gianne and Louie as we went on to the correct ending of this one.  Til the next case of Breakout Interactive Theater, this is Detective Franc with Detectives Roch, Gianne and Louie saying Case Closed!!!

Categories: My Thoughts | Tags: , , , , , | 53 Comments