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GSD. = getting sleds done. Train the sleds or get scorched on race day

Documenting the hard and mundane. Shot on the @tamron.phil 20-40mm F2.8

HYROX Hong Kong 2026 floor map breakdown. Save this if you’re racing singles or doubles. A few key things to note: Runs 1 to 7 You’ll enter through the second IN arch after each run. Run 8 You’ll see the IN arch twice. Don’t enter yet. Go past it and head straight to Wall Balls. Station notes from the map: SkiErg, Sled Push, Sled Pull, Rowing Looks straightforward, but still know your entry and exit. Burpee Broad Jumps Looks like a 4-lane / 4-lap box setup. Be ready to follow the lane flow. Farmer’s Carry 2 laps. Don’t rush the turn. Stay controlled. Lunges Also looks like a 4-lane / 4-lap box setup. Wall Balls Final station. After this, straight to the finish. Biggest reminder: don’t just train the stations. Study the flow. A few seconds saved from knowing where to go can matter, especially when you’re tired. I’ll explain the full flow in the audio. Tag your HYROX partner or teammate racing Hong Kong. Save this for race week.

Takbo!!! That’s it. That’s the only word we have for all of it. Sprint, jog, easy run, race pace. All takbo. This thought started from a conversation I had with someone who said she doesn’t like running. “Nakakapagod.” Tiring. And I realized she wasn’t wrong. She was describing the only version of takbo she’d ever been exposed to. In linguistics, there’s a concept called the Sapir-Whorf hypothesis: the words available in your language shape how you experience things. Filipino has palay, bigas, and kanin for what English just calls “rice.” But for running, it’s reversed. English has jog, run, and sprint. We just have takbo. And most of us first heard that word shouted at us. PE relay. Late for school. Rain. Always urgent. Always fast. So when a beginner says “I want to try running,” they reach for the only takbo they know. All-out. And when it hurts after 2 minutes, they don’t think “slow down.” They think “this isn’t for me.” Even your Tita saying “Masama ang takbo sa tuhod!” isn’t wrong. If her only version of running is high-impact sprinting, then yes, that’s rough on the knees. She just never had a word for the version that’s easy on your joints. Swipe through. This one’s about language, culture, and why the way we talk about running might be keeping people from starting. Save this for someone who thinks running isn’t for them. Maybe all they needed was a different version of takbo. #RunMNL #Takbo #RunningPH #PinoyRunners #SapirWhorf ChikaPace EasyPace FilipinoRunning RunSmart​​​​​​​​​​​​​​​​

celebrating our grind cause that was intense!! Wahhhh we’ll get there!!! Thanks a lot coach @run.e.ron @runmnl and super cool place!!!!! 📍 @tempohybrid aiming to get the same energy with our coach and @dadakerema and yeppp, we’ll be trying something new. As budoled by @cee_salvador and supported by coach Eron ahahahaha Open for support, moral supports, and sponsorships hereeeee #trusttheprocess #RoadToIncheon #adaptiveathlete #alliswell #DADAmahaDiva

Jarvis, send it 🗿 #hyrox

Sent it ✈️ @hyroxtha in the books. Next stop: more aerobic and strength training. The next mountain will be shattered. Grateful that I get to do this sport.

Jedi Master and Padawan moment ✅ Sub-75 Pro doubles. 3 days of judging lunges, head judging wallballs, sore quads and glutes from the relay, little sleep. And the job is done. I honestly just wanted to prove to myself that pain isn’t that bad— and that working toward something is literally the best dopamine you can stack. Training day in and out, cutting calories, recomping by lifting, hitting higher protein, doubling down on sleds. The cheat code to getting through pain? Stack reps on the fundamentals and ignore every signal your nerves send you. Came into the race with one goal: stick to the plan and don’t tank at the starting line. Thank you coach @run.e.ron for pushing me through the training block and leading our duo through the warzone. This one’s for the books. Best 3 days of HYROX yet. Sending the next one. 🔥 @suunto_philippines @saucony @tempohybrid @frcmanila @wheyl @rvcaphilippines @dans_ph @prmaxlabs

Shoulder Impingement check. @troyenzo better na promise 🙇

Lock and loaded 💪

Left ankle pain. Long run sa ultra? Always the left. Never the right. And always after track day. You stretched it. Iced it. Maybe called it shin splints. Maybe ignored it completely because it goes away after a few hours. But here’s the thing. If you run the same oval, in the same direction, every week, your left ankle is absorbing more load on every single turn. Counterclockwise means your left foot is always on the inside of the curve. That foot pronates more. And a tendon you’ve probably never heard of is quietly taking the damage. It’s called the posterior tibial tendon. Thinner than a pencil. Holds your entire arch together. And the medical literature is clear: running on banked tracks and cambered roads is a documented cause of posterior tibial tendon dysfunction. The worst part? This injury is progressive. It doesn’t announce itself with a pop or a snap. It just gets a little worse every week until one day your arch starts to flatten. And that part can be permanent. Swipe through. There’s the anatomy, the track mechanism, the road mechanism, and the four stages of damage. Plus what you can actually do about it before it becomes a real problem. If you run ovals regularly, this might be the most important carousel you read this year. Save this. Send it to your running group. Especially the ones who only run counterclockwise.

“Easy pace lang.” 170 bpm ⚡️ That’s what a lot of us call easy. And honestly, it feels easy. You’ve done it a hundred times. Your body is used to it. Your brain has filed it under “comfortable.” But your metabolism doesn’t care what your brain thinks. At 170 bpm, most runners are already deep in Zone 4. That’s threshold territory. That’s glycogen-dominant fuel burning. That’s not easy. That’s not even close. I wanted to break down why so many Filipino marathoners bonk even when they trained at the right pace. And the answer isn’t always nutrition or hydration. Sometimes, it’s because we never actually ran easy in training. We just got used to running hard and stopped noticing. Swipe through. There’s a heart rate chart, a fuel crossover diagram, and a glycogen burn comparison that might change how you think about your next training block. Fair warning: if your easy runs are regularly above 160 bpm, a few of these slides might sting a little. One note: HR zones vary from person to person (by as much as 10-12 bpm depending on the formula used). The numbers in this carousel are general ranges, not gospel. If you want your real zones, get a lab test or a proper field test. The point isn’t the exact number. The point is that most of us are running way harder than we think. You run for you. But your watch already knows the truth. 🏃 Save this. Send it to your training buddy who swears 170 is easy.