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Hi members of CariFin – Team in Training
The EPOS 10K is taking place on November 15, 2009 at 3.15 pm.
And I am kindly asking you if you could again participate under the CariFin Banner at this race.
The reason being we had an issue with the size of the Nature Valley logo on our running vest for the UWI half marathon.
It was only resolve on the morning of the race by the race managers who allowed us to wear the race number over the Nature Valley logo.
Under such conditions the sponsor Nature Valley didn’t receive the usual kind of quality mileage or the acceptable level of exposure expected under the sponsorship.
In an attempt to add more value for their involvement and give us a better chance of getting the sponsorship next year (noting this is the 3rd year Nature Valley is on board)
We are kindly asking all in the participants in UWI half marathon to participate in the EPOS 10 K.
This will give us the opportunity to wear the uniform and this time it would be fully exposed and picture taken etc.
Also remember that EPOS 10 K would be one of the last advertize road races on the calendar for 2009 and maybe the last opportunity you have to race in Trinidad for the year.
The race being a 10K offers a little more opportunity to enjoy the race, meaning it is a little longer than the 5K, not as long as the half marathon so that gives you a little leeway in there to some good racing. You could try some surges, flow down the inclines and power up the hills and really have some real fun.
The kind of race play that put the fun in fitness to generate the exhilaration and excitement that this great sport can offer.
So all those who like a challenge and appreciate that great feeling of health and wellbeing this is the ideal event to come out to and enjoy, play and have fun!
Please call me 487 9487 to let me know if you are part of this great race on Sunday November 15, 2009 starting at 3.15 p.m.
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 3rd place for the 30 - 39 age-group and the much improved Esla Anthony took the 5th 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 4th place in the 40–49, Susannah Joefield and Gemma Thompson were 4th and 5th respectively in the 50 – 59 age-group. Grace Oblington, better know as Gracey, did 2:32:27 to take the 5th 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 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
“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: 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 3rd 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.
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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 2nd 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:
- Endurance
- Strength
- Speed (omit for Novice and some Intermediate runners)
- Taper
- 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
