Archive for March, 2010

Couch to 5K

My friends invited me for running 2 weeks ago for a jog at UP.  At first I don’t think that I survive running.  Since for the past 10 years, my lifestyle was full of vices, sex, drugs, and Rock & Roll, nah 😉 only cigarette smoking, alcohol drinking, late night/early morning sleeping, and over sleeping.  Luckily I survived 6.6KM @ UP, walking.

Jameson Ong Finished 6.6KM @ UP walking/jogging. It took me 1:20 (3 ikot)

March 18 at 1:04am

After that run, I look for some application for my Ipod Touch regarding running and I bumped into this one, C25K. (Couch to 5K Program)  At first, I don’t see any value on this application since it will only say run or walk at a given time, but if you look at the program week by week this will help you a lot.  Since this program will help you prepare running straight in 30 minutes.

Currently I am already on end of the second week and I am preparing my self to 5K Fun run.  I remember old people always said: I can do that when I was younger. Age is only a number, we can stay young and fit forever.

Application Screen Shot:

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Couch to 5K Program by Josh Clark  (courtesy of Cool Running)

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
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Boboto Dahil sa Survey

Sa kasalukuyan, madami survey kaliwa’t kanan upang itanong kung sino ang iboboto sa susunod na halalan. Kaso sa kultura ng Pilipino, mahilig tayo sa llamado, oo nga naman, bakit tayo tataya sa hindi mananalo?

Kung iisipin natin, marami tayo naririnig na “Iboboto ko ito si Kandidato A dahil ayaw ko manalo si Kandidato B pero ang gusto ko sana si Kandidato C.” Ano ang basehan nila na malakas si Kandidato B? SURVEY.

Ayon sa Merriam Webster ang survey ay “to query (someone) in order to collect data for the analysis of some aspect of a group or area”

Kung lalagay natin sa situwasyon ng Pilipinas,may mga nagpapasurvey ay nagtatanong ng mga 1000-3000 katao (depende sa kanilang sample) kung sino ang iboboto sa darating na halalan. Kung ano ang lumabas sa survey, ito ay pwedeng gamitin batayan kung gaanp kalakas ang kampanya ng isang kandidato.

Para sa mga boboto, ang survey ay hindi batayan kung sino ang iboboto. Ang survey ay sumasalamin lang kung ano ang gusto ng sambayanang Pilipino at hindi para iboto kung sino ang llamado.

Para umunlad ang ating bayan iboto kung sino ang nasapuso at isipan, huwag sana mangayari kung sino ang gusto ng 1000-3000 katao yun na din ang susundin ng 50,000,000 Pilipino.

Wala po ako minumungkahi kung sino ang iboboto at sino ang huwang iboto. Pakiusap ko lang bumoto po sana tayo kung sino ang nasa puso natin. Salamat.

Inilipat ko lang ito mula sa Fecabook Pages ko