6 posts from January 2007

Wayne at TTUTA 10K.

TTUTA 10K was my first race since - UWI 1/2. I did intend on running this race with this in mind I saw the necessity to do a gym program to maintain the strength of my knees, back and overall health. This gym training would facilitate the kind of support I needed to stay away from some progressing injuries.

The three weeks I stayed in the gym so far did a lot to reverse those conditions to the point where I am again

wayne

enjoying two laps around the Queen's Park Savannah.

It also gave a chance to focus on my running technique, so I was very anxious to test out how far I had advanced from UWI ½ experiences.  I got a pleasant surprised, in UWI ½, as I started to run below 7 minutes per mile after 10 to 15 minutes as I watched the other runners pass me and could not respond in the way I would of loved to.

But this time I focused on my technique and got a better handle on it, passing lots of people that I had difficulty staying with or passing last November. I was really thrilled after 25 minutes that I was still able to keep my form and my speed sub seven minutes.

I approached hill with caution but relaxed and never slowed and flowed on the long down hill like water running in a stream.

At last I was having fun running again and enjoying the challenge that running gives.

With 1K again to go, it happened… I began to feel I was slowing. The people I was running with just started drifting ahead of me, and I couldn’t do anything to hold on. Try as I might to stay focused and concentrate on just technique as I was doing throughout the race, I could not. I just hope no one was near me to over take me as I coast to the finish line. However, this was the best finish for me in a long time in 47.25 for the 10K.

Back to gym to continue strengthening key areas like back, hamstring knee and working on technique for when the next race comes along I would have to get these things fixed.

For more results check Odessey website

CBTT Team in Training shines at TTUTA 10K

The Central Bank’s team consisted of 12 runners participating in the TTUTA 10K.  The game plan was that the core of the team would stick together and see each other to the end of the race. A few of the seasoned campaigners went to front looking for that illusive P.R.

It was spectacular and well coordinated to see the bunch of runners approaching the finish line all decked in CBTT uniforms, with the announcer commenting and giving praise to the Central Bank team who was causing quite a stir as they crossed the finish line together. It was a feeling of accomplishment and satisfaction to the group as they all made it and this feeling was exaggerated when the announcement came that they had won the team prize.

 Though there would be pain and tiredness from the distance (6.2 miles), due steep undulation of the terrain (hilly), but the family feeling and passion that come from achieving a goal, did help to sooth and refresh their spirit.  This aspect of team and family was emphasized by Carlos Wilson coach/trainer for this event.

Wayne Roberts was the first of Central Bankers to cross the finish line in a time of 47.25 minutes that gave him a mile pace of 7.38 and giving him a savannah (2.28miles) of 14.58.

Following after him was Curtis Joseph with 48.53, a per mile time of 7.53, and one Lap Savannah time of 16.22.

Michael Lucess who decided at the last minute to jump in the race managed 51.22; in a pace of 8.17 he hit the timing mat for a full in 15.33.

Wendy D’arbasie did 56.14 for this 10K at a pace of 9.04 minutes per mile and touched the timing mat around the Queen’s Park avannah in 18.41

Dave Massiah finished the 10K in 57.00 doing a pace of 8.17 crossing the 1 lap savannah in 15.33.

The other members Chealsea Ann Phillip, Karen Ramjohn, Fern Narcis, Shawn Edwards, Carlos Wilson, Darelle Rouse, Esla Anthony and Delvin Cox finished in group in time of 1.14.57.
For the full results check Odessey website

Republic Bank - Big Team

Republic Bank won the big team - title in CariFin cross country Urban Challenge - 2006. Their team comprised of 79 members, interestingly enough they showed what a big team is all about.

Truly representing  the ideal of fun, fitness and friendship.

They showed that true CariFin spirit being led by their team leader Denise Boodram, who marshal her troops well to bring so many staff members out to those events.

Within the ranks were several managers and senior managers, who lend their support by participating on that day. This augurs well for the future of CariFin as well as making a statement as an institution  that values the personal fitness of it staff members and it shows that fitness and health is being practice across the board.

foot movement in running

For more information

Some will agree that when you are running you have to consider the whole body, not just the feet, hands, trunk or head. That will lead to another question is there a correct or proper technique to running?

Three steps to put a spring in your step

So, what can you do to become a stiffer, springier runner? Besides following a well-structured running program, there are three things you can do: 1) improve your running technique, 2) do plyometric exercises, and 3) change your shoes.

1. The most common energy-wasting stride error in runners is overstriding -- that is, landing heel-first with the foot far ahead of the body's center of gravity. To correct this error, practice tilting your entire body very slightly forward as you run, which will encourage you to land more flat-footed with your foot underneath your body. Don't lean forward from the waist -- tilt forward at the ankles.

Another helpful technique change is to begin retracting your lead leg the instant before your foot lands as top runners do instead of waiting until your foot is firmly planted on the ground to begin generating backward thrust, as most of us do.

2. Recent studies have shown that runners who supplement their running with jumping drills (i.e. plyometrics) are able to increase their muscle stiffness during running and thereby improve their running economy and lower their race times. One example of an effective plyometric exercise for runners is single-leg box jumps: stand on one leg and leap up onto a 12-18" box repeatedly.

3. Most running shoes reduce running stiffness in two ways: Their cushioning material absorbs and dissipates energy before our muscles and tendons can capture it, and they encourage us to overstride. To minimize the adverse effects of running shoes, I recommend that you use the lightest and least-cushioned running shoes you can use comfortably.

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Richard Jones

Review of Richard Jones racing in 2006

Richard Jones is the male champion of CariFin cross country 2006. He participated and won all the running events in CariFin 2006. That included three events in our Urban Challenge and the overall cross country event at Sevilla golf course.

He works in the marketing department in Unit Trust Corporation of Trinidad and Tobago.

Read an interview with him

He is unarguable the hottest runner in from 2005 to 2006 and there looks like no cooling down for him in 2007.

In fact he won CariFin male cross country event at Sevilla golf course after running and winning Point Fortin ½ marathon on the morning . Coming back in the evening and holding off the best in the financial services sector over a very difficult course.

He crossed the finish line first at least eight times in 2007. He did three races outside of Trinidad, doing pretty well representing us.

Below is a break down of the races he ran in 2006 and there results.

• CLICO 5K – January – 1^st Place
• CariFin cross country at Sevilla golf Course – Couva – Sun. 3rd. April - 1st Place 
• Point Fortin ½ marathon - Sun. 3rd. April - 1st. Place 
• Tobago ½ marathon - 3rd. Place 
• Caricom ½ marathon (July) - 2nd Place 
• PSA 10 k (Sept.) - 1st. PLace 
• Palo Seco C. U. 5K (Sept)
• Granny Lucess 15K (Oct. 24) 1^st. Place
• South America 1/2 marathon in Guyana (Oct. 28) - 1st Place 
• UWI ½ (Nov. 5) (1^st local)
• TECU C. U. 19K (Nov ) 1^st. Place
• Run Barbados 10K ( Dec.) 2^nd. Place
• Trinidad National Cross Country Championship – 1^st. Place

His first race should be TTUTA  10K on January 21, 2007, I am going on a limb and say he going to win this race quite easy.