Fun, Fitness & Friendship’s blog

CariFin/Nature Valley team in training for UWI SPEC Half Marathon ‘09

Report

We had a good time

CariFin/Nature Valley Team in Training had a great time at UWI Half Marathon ’09. Our team of 110 members was generally pleased with race day conditions and the organization of the race. All the runners on our team crossing the finish line had that feeling of satisfaction for a performance for which they could feel proud.

Nicole Budd 1.43.07 and Rodney Julien with 1.25 were the headlining acts for CariFin/Nature Valley at UWI Half marathon on Sunday November 01, 2009.

Budd had a 3 minutes improvement over her 2008 time as well Julien with four minutes.

In addition, Nicole Budd collected the 3^rd place for the 30 - 39 age-group and the much improved Esla Anthony took the 5^th place in that age-group.

Many runners on the team had tremendous improvement in their performance time over 2008. Immediately coming to mind is Annette Neilson who didn’t train that extensive as last year and was quite sensitive about her training at the initial stage when she was just getting back in training with some soreness etc.

But she stuck it out with support and encouragement from the other team members and made it to all the training sessions. There were the long runs, tempo runs, chancellors, interval training and she was more than willing to do the hard work.  At the end she finished in 2.20.11 twenty minutes faster than her 2008 time of 2.40.30.

Another performance that is similar to the one noted above is Trevor Benjamin. In 2009 he crossed the finish line in 1.52.40 which represented a 21 minutes improvement over his 2008 time of 2.14.16.

Again Benjamin’s improved time for 2009 could be in some part attributed to his own institution RBTT team training together or encouraging one another through the interest generated by CariFin/Nature Valley to send a team to UWI from early.

There are similar levels of improvement all of which we are unable to note here because of space. But come prize distribution day we would no doubt feature all those note worthy improvements.

But on the official side of UWI half, we have more to celebrate besides the already recognized age-group prizes won by Nicole Budd and Esla Anthony, Wendy Shallow took 4^th place in the 40–49, Susannah Joefield and Gemma Thompson were 4^th and 5^th respectively in the 50 – 59 age-group. Grace Oblington, better know as Gracey, did 2:32:27 to take the 5^th place in the 60 – 69 age-group. From last year to this year she had a 13.32 improvement.

Ruth Frazer-Munroe did 3:05:04 in 2009 which was a 7 minutes improvement over her last year’s time 3.12. She won the age-group from 70 – 79 with this improved time. You just have to tip your hat to this kind of performance.

This is definitely the tip of the iceberg as far as improved performances are concerned but such performances which are no doubt many will have to be highlighted and show cased at another forum.

Rodney Julien lowers the CariFin/Nature Valley – UWI Half mark to 1.25

Nicole Budd runs 3 minutes faster

Rodney Julien

Rodney Julien makes good of his boast to clock 1.25 by easily covering the 13.1 miles of the UWI half marathon on Sunday November 01, 2009.

Nicole Budd looked stronger, smoother and more purposeful as she completed the course in 1.43 three minutes faster than her last year attempt.

Julien improved on his 2008 time by four minutes when he finished in 1.25.18. It is evident that Rodney takes a liking to the flat, fast course and the weather was the best in years and the UWI race in particular.

Using Runner’s World pace calculator it shows that he ran the race at 6.30 per mile pace and this is a good indicator based on the fact that it is a four minutes increase in his performance. This improvement was not had in the easiest or most satisfactory situation or conditions but it was clear to me that he had injuries issues leading up to the race, and problems with gears to name a few and the absence of these negative situation is an indicator that Julien could go a lot faster.

In 2007 he posted 1.29.42 and followed that with a 1.31.05 in 2009.

“I was happy with my performance and the way how I ran the race,” Julien responded when asked how he felt about his performance.

He ran his own race, his own style, never once feeling overwhelm by the moment, the occasion or the bigness of the race, he held firm to his conviction and purpose.

For once he felt that his training had paid off big time, every mile was a challenge but the corresponding exhilaration more than compensate for any effort or discomfort as he kept pace and continue just running his race. In the end he felt more than compensated with the race and performance.

Nicole Budd

Nicole Budd

“It was a moderate improvement over my 2008 performance and I felt less winded and could have gone faster,”

This is how Nicole Budd felt about her 2009 performance at UWI SPEC half marathon.

Nicole Budd started somewhat slowly in the race; having to shake off the effects of an early spill at the start of the race, but built to the speed she felt challenging enough to maintain a pace that allowed her to pass a number of runners male and female along the course.

From a night before when she felt she was losing the joy of running and felt like she would skip this race or at least it would be her last one to turning in her best performance in 5 years.

As every success story has its ups and downs, this is not without its own, leading up to the race a virus struck Budd which she found quite difficult to shake off which resulted in lost time for training.  But like a true committed runner she soldiered on.

In the end she posted 1.43.07 and improvement of some three minutes over 2008 time.

Budd did a 7.52 per mile pace over the 13.1 mile course, a runner who still seems to be feeling out her way on this course of “fast, flat asphalt”, but seem ready to unleash a much faster run next year.

 And interview with Nicole Budd after the UWI SPEC Half Marathon

Wayne Roberts: You were the top female in 2008 with a 1.46 time, this year you are top in the group with 1.43.07…. how does that feel?

Nicole Budd

Nicole Budd: I feel accomplished given the challenges I faced in my preparation for the race

 WR: You had some problem with the virus and not getting the time to train closer to the race, what effect that had on you… if any?

NB: Yes it had a negative impact on my training for the race and I would like to stress training for the race. As you know I train between 6 to 7 days a week but I rarely incorporate running given the problems I have with my left knee (for many years now). Training always make me feel good (even if I have the virus)!

 WR: How was the race for you? How was the start? You seem to have started slow gained momentum and the last half you seem much more confident?

NB: It was a good race overall. The kind weather was a factor. The start was extremely slow especially as I tripped – on a closer examination of the published results you will note that the MAT-MAT time was 1:42. Just after the half I heard someone say: “home stretch” and I understood that to mean “start pelting” – which I did. However, I must admit I prayed all the way back!

 WR: What you like about UWI half marathon that you like?

NB: The course is relatively flat and undulating posing no great challenge in doing a surge

 WR: CariFin/Nature Valley team in training was able to entice you to come back some what on the running scene and run UWI with us after being one of the top female marathoners and a 2 time CariFin winner…. What about this team do like?

NB: Carifin engenders team spirit amongst financial institutions in T&T and the Caribbean. My history with Carifin dovetails with the fact that I am a certified accountant by profession who is still seeking to be re-employed with a banking financial institution.

WR: What is your training regimen like?

NB: Sunday Light/recreational training (may go bike riding with my two girls)

Monday           Spin class at Long Circular Gym

Tuesday           Aerobics class at Long Circular Gym with 15 minutes weight training

Wednesday      Running 3-6 miles or 1 hour 15 minutes weights with personal instructor

Thursday          Trampoline aerobics at Long Circular Gym with 10 minutes weights

Friday              Spin class at Long Circular Gym

Saturday           One hour personal Spin (more intense than at Long Circular Gym)

 WR: Could you give us an example of what a typical meal plan for a day is for you?

NB: Before Gym: Wheat grass powder mixed with water; Breakfast: grapes, orange, cereal and milk(some whole wheat bread at times); Lunch: Fish, peas, rice (I do not eat beef and rarely eat chicken); Snack: Almonds (smoked); Dinner: cup of green tea mixed with Complan and evaporated milk or Ovaltine (mixed with evaporated milk and Complan). I avoid carbs at night!

 WR: What are your fitness objectives these days? (Why do you train?)

NB: I train to be fit for life!

 WR: You seem to be in good nick (no pun intended) these days what next for Nicole Budd – EPOS 10K?

NB: Only if I am prodded

 WR: What about the marathon? You only seem to come out for UWI half?

NB: As I mentioned earlier my goal is to be fit for life. Running is just a means of achieving that goal not a goal in itself. Only if I am encouraged, I will attempt the marathon. Previously when my brothers were alive (they are now deceased), one of them would drive alongside me and would provide water and gatoraid for me when I went on my three-hour runs – he is no longer available, God had other plans for him. I therefore do not have the support I need at this time to prepare for the marathon. My hours of training may not be in keeping with a team run (as I like to train between 3 and 6 am).

 WR: How the uniform fit you and did you like it?

NB: The fit was ok

 WR: Our sedentary rate is quite high and many people want to know how to start a fitness program, what advice would give people who want to adopt a healthier lifestyle.

NB: The old people’s advice – “rise early in the morning; don’t let the sun shine on you!”. Spend at least 20 minutes five days a week in the morning doing some form of physical exercise at moderate intensity; eat well; get sufficient sleep.

 WR: You seem to have a special talent for getting in racing shape, performing well and improving as well from year to year – what operating in your mind here. How do you motivate yourself?

NB: In my mind (and to others off course) I am BUDD – I tend to think that I am in some way related to the one time renowned South African runner ZOLA (which is also my younger daughter’s middle name). So although I would no longer call myself a runner, a part of me says “you (Nicole) must have command of the road!”

 WR: What words of advice would you give to people who look at you and want to emulate your consistency and performance in general?... what would you say to them?

NB: Love yourself; don’t underestimate the power of nutrition and develop an intimacy with physical exercise!

CariFin Podcast Show notes – Sunday, October 11, 2009

 “How Can I Prevent My Own 'Sudden Death' While Running”

Intro: hi this is podcast Number 45, of the Fun Fitness friendship Podcast. I am your host Wayne Roberts…. This is for Sunday, October 11, 2009

This podcast is coming from the sunny Urban Financial Center of the Caribbean I am talking about – Port of Spain – Trinidad.

For more information 487 9487 or admin@funfitnessfriendship.com

Visit our website at funfitnessfriendship.com or for show note visit at www.carifinonline.com

Today theme is “How Can I Prevent My Own 'Sudden Death' While Running!”

I will like to thank our main sponsor Nature Valley. This is the 3^rd year they are with us and I sincerely want to thank them….. After a run, or when I am feeling for snack I turn to nature valley Granola bars. For that Great nutritional mix and great taste.

>>>>>>>>>>>>>>>>>>> 

What on today;

We have the news

My brief banter

Tip of the week

Quote of the week

And links…. of the week.

And what coming up

In Next week show

News

Registration is going at a pace at First Citizens and collections of packages have started at UWI SPEC.

We at CariFin have surpassed the 100 mark and registration should be done by Tuesday.

On Saturday October 10, we did the 2^nd dry run of the course and had quite a favorable response from those who were there.

Next Saturday is Kiss 15 and 5K October 18 and we are asking our participants to try and participate to get accustomed to race day gitters.

Our weekly training continues on Tuesday’s and Thursday at 5.00 pm

All runner/walkers are asked to assembly opposite memorial Park on the strip Upper Frederick St. in the Savannah.

This is part of our 8 week training program to get participants race sharp and ready for the event on Sunday November 01, 2009. For more information please call me at 487 9487

Brief Banter

I am pretty impressed with what I have seen so far based on the 2 trial runs we did

With just three weeks to go things are just fitting into place, hopefully people are just smoothing out little rough edges; because there isn’t anything much you could do now if you haven’t done it yet.

I know people would want to get into those extra sessions of speed work that they may not have gotten before to just polish off things.

I would like to emphasize that

Again very important to us is the fact that we are we are using our efforts here to raise funds for our charity – Lupus society of Trinidad and Tobago.

Half marathon tip of the week:

  Get with the program. You need to train for your goal - not just run randomly - and that means following a program through five phases:

1. Endurance
2. Strength
3. Speed (omit for Novice and some Intermediate runners)
4. Taper
5. Recovery

Music

Quote of the week:

“Pain is temporary but quitting last forever” (Lance Armstrong) “You have a choice. You can throw in the towel or you can use it to wipe the sweat of your face” (Gatorade ad)

Link of the week

1. How Can I Prevent My Own 'Sudden Death' While Running? October 10, 2009

The recent deaths of two runners at the Rock 'n' Roll San Jose Half Marathon left me shaken up. I saw the young lady on the course being worked on by the EMTs. Can you give any general advice to people starting a running program? Is there anything runners should be doing to protect themselves? - Jerry

Thanks for writing, Jerry. Believe me -- doctors are just as shaken up emotionally when these sorts of things happen at a race we are covering. We've all heard the statistic of 1 death per 50,000 runners, but each time it occurs, it gets more and more difficult.

My colleagues in marathon medicine and I, through the International Marathon Medical Directors Association, do have some new thoughts on this subject. There are no real answers yet, unfortunately, but I think this is a good time to discuss what we are all thinking.

First off, please remember that running is safe and healthy for the vast majority of the people, in the vast majority of cases.  Without exercise, morbidity increases: you see higher incidence of death, high blood pressure, diabetes, heart disease, lower overall quality of life, etc.

So please don't stop running because you hear of a tragedy at a race. Most races are proud that their medical program involves a fleet of dedicated ambulances and paramedics stationed along the course, hundreds of medical volunteers at numerous stations throughout the course and start and finish areas, and a dedicated on-site communications and dispatch system. Indeed, if you were to have a heart attack, the safest place to be is in a hospital or on one of these race courses.

And please bear in mind that in any population of 50,000 people -- even ones just sitting around or doing yard work -- a certain percentage will likely suffer heart attacks over that same several-hour period. This is a point that seems lost on some who warn that running will "kill you."

What does concern IMMDA doctors (and everyone else) is the anecdotal increase in the type of runner that dies. For years, autopsies revealed significant cornary disease in runners who collapsed during races; lately we've seen a number of autopsies come back completely negative, providing no clues as to cause of death, in young adults.  This has left the medical world puzzled.

What could possibly be causing this? As I said, we just don't know. But here are some preliminary thoughts:

• Over the past several years, consumption of caffeine has taken off, especially among younger people. Whereas we once got caffeine mainly from our morning coffee, today we have espresso shots in that coffee, caffeine-loaded drinks like Red Bull and RockStar, even caffeine-laced energy gels. And at least one study has shown that 200 mg of caffeine (equivalent to two cups of coffee) decreases coronary blood flow while marathoning. Could high doses of caffeine be enough to set off a fatal arrhythmia?

• Arthur Siegel, M.D., director of internal medicine at McLean Hospital in Belmont, Mass., and a medical volunteer for the Boston Marathon, has reported that platelet activation from plaque due to muscle breakdown from marathon running may be a cause of a micro-ischemic event causing the fatal arrthymia not seen on autopsy.
  For full story

What coming Up!

Date - Sunday 18 October 2009 – Kiss 15K Distance 15 Km (9.32 miles) - Start Memorial Park, Queen's Park Savannah

Date Sat. October 24, 2009 – CBTT 5K

Date Sunday 01 November 2009 - Distance Half Marathon (21.1 km) (13.1 miles) - Time

6.00 am –

What in next week show.

Getting ready for dry run 11.

We look at some interviews with the participants and check our show notes at www.carifinonline.com

We need your feedback so please contact me at 487 9487 or admin@funfitnessfriendship.com if you got a question you would like to have it answered on the podcast.

Please check our website – www.funfitnessfriendship.com

CariFin Podcast Show notes – Saturday, September 25, 2009

UWI Course

“Dry Run of the course ”

Hi this is podcast Number 42, of the Fun Fitness friendship Podcast. I am your host Wayne Roberts…. This podcast is coming from the sunny Urban Financial Center of the Caribbean I am talking about – Port of Spain – Trinidad .

Today is Saturday, September 26, 2009

For more information 487 9487 or admin@funfitnessfriendship.com

isit our website at www.funfitnessfriendship.com Or www.carifinonline.com

Today theme is dry run of the course.

I will like to thank our main sponsor Nature Valley. This is the 3^rd year they are with us and I sincerely want to thank them….. After a run, or when I am feeling for snack I turn to nature valley Granola bars.

What on today;

We have the news

My brief banter

Tip of the week

Quote of the week

And links…. of the week.

And what coming up

Next week show

The News
CariFin Team in Training for UWI SPEC International Half Marathon has 5 weeks of training before the 13.1 beautiful miles of UWI half marathon.

In recognition of this fact a group of us is doing a dry run of the course on Sunday September 27, 2009. The run starts off at 5.30 am we have about 25 runners confirming their involvement …. So it seems to be turning out to be quite interesting.
Next in the news:
St Vincent and the Grenadines (SVG) distance-running star Pamenos Ballantyne struck winning form Thursday when he captured the Newsday 5-kilometre road race.
Veteran Ballantyne stopped the clock at 15 minutes, 56 seconds to defeat the Guyanese pair of Kelvin Johnson and Lionel D’Andrade, the defending champion.
The result represents a rebound for Ballantyne, who was beaten by local star Richard Jones in the Venture Credit Union 5K the previous week.

Shermin LaSaldo was the first woman to finish the race in 19.18; second placed of 19.54 went to Latoya Cudjoe and Donna Collymore place third 20.45.
Other news
Our weekly training continues on Tuesday’s and Thursday at 5.00 pm and Saturday and Sunday at 5.45 p.m. Thursday being the holiday and Newsday has a 5k… I am sure some people would want to do that.
All runner/walkers are asked to assembly opposite memorial Park on the strip Upper Frederick St. in the Savannah.|
This is part of our 8 week training program to get participants race sharp and ready for the event on Sunday November 01, 2009. For more information please call me at 487 9487
Brief Banter
We are at a very critical juncture when we reach the stage when we say we doing a dry run of the course, its signal our commitment to those 13.1 beautiful miles we call UWI SPEC Half marathon. It is something we want to do and we want to do it to the best of our ability and at the end feel the fulfillment, satisfaction, passion and fun that it was meant to be.
We are schedule to start at 5.30 am to avoid the sun…. maybe…….But what I hope to really happen is that runners of like level of fitness and endurance could gravitate and work together to cover the distance at the same time feed off the energy of the group.

So we can all enjoy the fun, fitness and friendship ……. That is what it is all about.

For this run we are quite fortunate to have runners from CBTT, RBTT, and several other institutions, but we have people from as far as South Trinidad, the West – Diego Martin, The East – Grande and in between. It quite a curious mix of people wanting to experience the UWI Half marathon and coming together for the dry run …..

We want to thank nature valley for granolas, Gatorade for refuel us before and after the run and blue water for water for the run.
We have started the registration process where we asking interested persons to submit a photo ID and sign the waivers as we process our registration in bulk for the race. Then we are simultaneously doing uniforms so we need all the sizes so we can complete that process so we can have the printing done.

Again very important to us is the fact that we are we are using our efforts here to raise funds for our charity – Lupus society of Trinidad and Tobago.

Half marathon tip of the week:
Nutrition
Carbohydrates provide the fuel runners need. During half marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to .07 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery.
Another tip
Hydration

On runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. During pre-training and marathon training, weigh yourself before and after each run and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run.
Quote of the week:
"The miracle isn't that I finished. The miracle is that I had the courage to start." -John Bingham, running speaker and writer

We would like to thank the NLCB for their support in our Team in training for UWI SPEC Half marathon.

Link of the week
Our first link of the week…I have got three.
The 1^st one is from the Guardian it is entitled– I want to live – It is by Rennie Cumming… I really love her writing.
It is about Carlet Holder ­- Carlet is now fighting for her own life. "In early September, I was diagnosed with lupus," she says as we sit, six days after she turned 39, talking about how her life changed in the last three months.

"I had never felt this kind of pain. It is indescribable. My joints started to swell. I felt like an old person; like I was doing everything in slow motion. For a woman who has lived her life in fast forward, from the day she was born, being slowed down felt like living life in a coma. "I couldn't even lift a teacup."

This is a description of Carlet before the dreadful news hit her
Carlet Holder can turn on the light in a room without using a switch. She is a live-wire. Long curly dreadlocks, blond to the front, black to the back, crazy clothes, funky shoes, far-out jewelry, glittery two-inch airbrushed psychedelic nails, and eyebrows pencilled in extra high for emphasis-you can't miss her.

What is Lupus?
After a battery of blood tests, it was confirmed lupus. It is a chronic disease that attacks the immune system. An attack, called a flare, can last weeks, even years. Lupus weakens the immune system and the body struggles to fight off viruses, bacteria, and germs. A common cold can wreck havoc on her.

How is it treated?
She is being treated with steroids. And while the medication is easing the pain it's doing nothing to calm her mind. "It plays with your mind. Mentally, you are affected." But she is not prepared to let lupus get the better of her. "It makes you want to do some crazy stuff," she says. "It can really change your personality. It is a weird disease, people feel like they are going off."

What Carlet does
Is the head of entertainment news at Synergy TV.

Link no. 2.

http://myrunshorts.com/2009/05/06/rookie-guide-to-packing-race-day-kit/

Guide to pack race day kit…

In the day or two before a race you may be a jittery nervous mess.  Not the best time to try and figure out what essentials you will need before, during, and after the big event.  A little bit of advance planning, helpfully done for you here, can save you hours of fretting the night before (or worse yet, the morning of) the race.

The wisest course of action is to pack and lay out everything the day before the race, leaving nothing to race morning chance.  Organizing your stuff before the stores close is the best plan, just in case you need to make a last minute Gatorade purchase.  With everything you need ready to go you can sleep restfully knowing you need only wake up and go through the motions of getting ready.  5 am race morning is not the time for list-making.  Nor is it the time to try and remember where you put your iPod.  The goal is to wake up and get ready without thinking about what you may or may not need, worrying that you will forget something critical (like your timing chip), frantic searching (where are those safety pins), or Number

Link no. 3

From the American Running Association

How Important Is the Heart Rate of People Who Exercise?
I've read articles about heart rates of active and inactive people, but they seem to have major flaws. One claimed that because active peoples' resting rate is so much lower their total heart beats per day is much less. The calculation used a higher rate for an exercise period of 40 minutes per day, and a lower rate for the rest of the day. Link

This seems to forget that heart rate doesn't switch from high to low without a transition. Also, active and inactive people do other things during the day that raise their heart rates.

How important is the heart rate of people who exercise?
Answer
The article's conclusion is correct although any estimates can only be approximations. The average person circulates about 4.9 liters (nearly five quarts) of blood per minute. With each beat your heart pumps about 70 milliliters (half a cup) of blood.

With a resting heart rate of 70 beats per minute, you circulate 70 times 70, which is 4,900 milliliters (4.9.liters) per minute.

If you are aerobically fit, your heart becomes more efficient. Say it can pump 85 milliliters per beat. You can now circulate the same volume of blood with only 58 beats per minute (58 times 85 is 4,930 milliliters).

When you stress a body system and let it recover, it grows stronger. If you stress your heart with exercise, during recovery it grows stronger. A stronger heart muscle can pump more blood with each beat, and pump the same amount of blood per minute by working less hard, that is by slowing down.

Learn more ways to use your heart rate monitor to improve fitness.

What coming Up!

Date - Sunday 18 October 2009 – Kiss 15K Distance 15 Km (9.32 miles) - Start Memorial Park, Queen's Park Savannah

Date Sat. October 24, 2009 – CBTT 5K

Date Sunday 01 November 2009 - Distance Half Marathon (21.1 km)(13.1 miles) - Time - 6.00 am

We need your feedback so please contact me at 487 9487 or admin@funfitnessfriendship.com if you got a question you would like to have it answered on the podcast.

Please check our website – www.funfitnessfriendship.com

We are asking you to tell us what topics you would like to hear discuss on the podcast and what changes you would like to see. Any body is game to co – host the show with me…it time we expand this podcast…. Or if you want to be a guest or talk about anything…

You need a skype account and head phone… You should have a laptop or desktop and high speed internet account.

Join our Google group and keep up to date with the goings on of the group

I will like to thank Gatorade for their support in our Team in Training for UWI Half marathon after a hard 2hours run, what better than Gatorade to refresh, refuel and replace minerals lost through sweat.