MEN'S JOURNAL (USA)
April, 2007
Thursday, September 27, 2007
HOW TO RUN THE RIGHT WAY
A couple of years back barefoot running was big news - for about a month, until most guys put their shoes back on. Still, this fad can help you RUN FASTER WITHOUT INJURY. by Geoff Van Dyke
RUNNING IS ONE OF THE MOST POPULAR FORMS OF EXERCISE in America, yet, according to devotees of barefoot running, almost everyone does it wrong. They think we shoe-wearing runners tend to overstride and land on our heels, which slows us down and leads to shin splints, sore tendons, and knee pain. We could all be a lot faster and less sore, our barefoot brothers say, if we would learn to run right.
But most guys aren't about to ditch their Asics, which is why shoe¬less running never really caught on. That's a shame, because running au naturel requires you to use proper form: keeping your center of gravity over the balls of your feet, landing on your mid- or forefoot rather than on your heel, and taking shorter, more fluid strides.
The increasingly popular Pose method of running, developed by Russian track coach Nicholas Romanov in the 1970s and brought to the U.S. in the 1990s, shares many basic principles with barefoot running, without the risk of cuts and scrapes. Pose runners believe each stride is a sequence of “poses” designed to make gravity propel you. The key is to keep your weight forward and make your strides short and light; you shouldn't be clomping along like a Clydesdale.
Pose coach Connie Sol recommends doing the following drills once or twice a week. She also suggests running barefoot (or in socks) on a golf course or in a park with debris-free grass. Try it for 10 minutes once weekly to start, then add a minute or two each week. If you think like a barefooter, better running form will become second nature.
Jump Rope Barefoot
Keep your weight on the balls of your feet. With each jump, make sure you pull your feet up behind you using your hamstrings rather than push¬ing off with your quads. Start with three sets of 10 reps, and add one rep per set each week. When you get up to 20 reps, add another set, then another, until you eventually reach 100-plus reps total (five or more sets of 20 reps).
Change of Support
Stand in a frozen running position, one foot on the ground, knee bent slightly; lift the other foot off the ground, with that knee bent at roughly 90 degrees. Hop from foot to foot, using your hamstrings to pull the ankle up toward the hip while the other foot comes down. It's like freeze-frame running. Hold each hop for a beat, then repeat, doing 10 reps for each leg. Do one set the first week; add a set per week until you're up to three.
Hop in Place
Start with both feet on the ground. Hop up quickly, pulling your left heel up behind you, bending the left knee to about 90 degrees. Land on your right foot but keep your left foot off the ground. Hop again; when you come down, land on both feet at the same time. Repeat, pulling your left foot back up. Do 10 reps on one side, then switch to the other side. Gradually increae reps until you reach 20 per leg, then add another set.
Richard Jones Blast 4.26 in NAAA Marabella Road Mile
Hey blogging couldn’t get any better, could you believe that the man himself, the number one runner in Trinidad and Tobago, just submitted a report on his most recent victories at racing. I am talking about Richard Jones. Here you will have the distinct pleasure and opportunity to get an instant by instant view of the final stages of what took place at NAAA Marabella Mile Race.
Like I say keep reading this blog for the latest in running news in Trinidad and Tobago and as the year is counting down there are some great races to look forward too.
IAAF World Road Running Championships, Udine, Italy, 14 October 2007 is fast approaching and I have some great info about Trinidad and Tobago selection and preparation for the race.
So without any further ado… Let hear what our top man in the running business has to say on Lat Saturday race.
Sit back and relax and take in a scintillating report!
Last Sunday there was the NAAA's Marabella Mile. It started at TECU Credit Union and ran towards the roundabout and headed back towards the credit union. There were many age groups. Under 15, under 17, under 20, open & masters, both male and female.
Again, even though I had a twenty mile workout the previous day I was excited to see how things would turn out in a flat basically all out mile {1600 m}. there were some stiff challengers which included track men Jules La Rode (who has been showing some decent road form} Nigel Phillip, and the usual suspects- Errol “Ballhead” Williams, Turner, Maynard , Curtis Cox etc.
At the start of the race the pace was very fast!!!
Turner {Tobago} and La Rode took it out. Baldhead, Maynard and I tried in vain to keep up with the leaders. As we approached the round about I decided to make a move to close the gap but at that point my body was telling me that I had already used up all my remaining gears and all I can rely on now is "Guts" {Ha!}
So as we came off the roundabout, La Rode had pulled ahead by about twenty meters from Turner with me another ten meters behind. I caught Turner with about 700 m to go and focused my mind on catching la Rode. La Rode by the way had no intention on letting me catching him as was evident by his long loping strides and brisk arm actions. I was somehow able to dig really deep and close the gap and with 250 meters remaining I made one last shift and that managed to break the front running La Rode. I got passed the line in 4:26 with La Rode close behind in 4:28 and Turner 3rd in 4:42, Nigel Phillip 4:45.
In the end when I had to make my usual go around and congratulate all the runners I said to La Rode, "Great race that's what it's all about."
My body hasn't been in so much pain in a long while and my heart rate didn't drop back till 45 min or so after the race. I am happy to have won but even happier to have found something inside when I was really pushed and asked to rise up to the challenge.
Take care
rj
Mc Leish sets new PR at Venture 5K and finishes ahead of Julien
Nikosi Mc Leish of RBTT (CariFin Champion 07) sets a Personal Record of 18.19 at the Venture Credit Union 5K on Sunday September 16, 2007 and finished ahead of Rodney Julien of ALGICO in a close encounter.
The race had approximately 200 runners and started in front of the Inshan Ali Park and made a block and finished at the Venture Credit Union Building.
Three weeks ago Julien had turned the tables on Mc Leish at the City of Port of Spain 4K
Rodney Julien by finishing ahead of him by .58 seconds.
In this race Mc Leish and Julien had a head to head confrontation from about the 2.5 mile marker, Julien catch Mc Leish and it was a ding dong tussle until Mc Leish finally surge to the finish line to put the contest to rest with Mc Leish finishing in 18.19 and Julien in 18.22
This is quite an interesting affair the two most visible and active male runners
in the financial services sector is not afraid to challenge each other in head to head situation.
Stays tuned to this blog and get all the latest development as they happen and when they happen, read it first here.
I personally can’t wait to see how things unfold in the next five weeks as one of the best organized road and better attended races take place, I am talking about the UWI half marathon. It has that local and international flavor to it as competitors would be coming in from Kenya and other European countries.
Richard Jones adds the venture 5K to his growing list of victories
Richard Jones did a rather comfortable 15.02 to win Venture Credit Union 5K on Sunday September 16, 2007. He won from a field of 200 runners who never challenged him at any time during the race. His 15.02 time for this year was one minute slower than his 2006 time of 15.01.
If the other runners had a chance to beat Jones it was at this race, Jones came off a hard 15 mile run the day before and this was a good chance as any for any worth while challengers among the rank to finish ahead of Jones. This shows his obvious quality against the present crop of runners who no doubt will have to show more ability to take on the likes of Jones.
The 15 mile run was part of schedule training for the upcoming UWI half Marathon in November, which he seems on course to improve his 2006 of 1:09:43.3 in fourth place. For more on UWI half marathon check website
Richards Jones wins Granny Lucess 15K in a new time of 49.15
On Sunday September 02, 2007 Richard Jones posted a new time of 49.15 in the Granny Lucess 15K which eclipse his 2006 time of 52.50 by a 3.35 minutes margin
The race started at a new time of 6.00 am from The Arima Municipal Stadium, along the Eastern Main Road to Eastern Credit Union La Joya Complex.
The fact to note here is the margin of improvement from one year to the next, a huge improvement of 3.35 minutes.
Richard Jones has this fluid, smooth, effortless style of running that make observers feel that he is not trying hard enough and could do a lot better, or run much faster, if he would work harder. It’s to the annoyance of some onlookers who think he has a “Lazy Style” of running. But the fact remains that Jones is the fastest runner in Trinidad and Tobago right now and he has improved from year to year. Jones has a high cadence or leg turn overs, very little arm movement, run upright and little observable up and down movement. To the uninitiated he may appear to be moving slow, but it all because of his fast turnover or cadence and therefore that makes him a more efficient runner and the best male runner we have in Trinidad at present.
(I think an analysis of Jones performance in terms of his year to year improvement has to be done, because a number of observers think that Jones times have not improved over the years)
The much anticipated match-up between Jones and Pamenos Ballentyne, the number one Caribbean runner from St. Vincent didn’t materialize as Ballentyne crashed to fourth place in a rather slow time of 50:44.
In second place was Curtis Cox a former four time winner of CariFin who finished in 49.33 and Jules La Road in third in 50.40.
I asked Jones how he felt winning this race and his response was, “It feels good coming out and repeating again.”
A brief chat with Vernetta Sandiford, Esla Anthony and Sheryl Hernandez
after Scotiabank 5k on Saturday September 08, 2007.
Vernetta Sandiford headlines for CBTT at Scotiabank 5K
Vernetta San
The Scotiabank women against Breast Cancer 5K, took place on Saturday September 08, 2007 and is usually one of the largest road races in Trinidad and Tobago, This race started at the King George V Park around the Queen’s Park Savannah and finished at the King George V Park.
When Vernetta was asked how she felt about her 23.30, she responded, “I am pleased to set a P.B. for the 5 K." She was followed by Wendy D’arbasie who was consistent in her performance with 24.45 and Esla Anthony in 25.56.
Central Bank’s team of 60 plus was just a drop in the bucket of the estimated 4000 participation expected on this day. CBTT team has always been attracted to participate in this event because of the worthy Cause – “To bring awareness about the prevalence of breast cancer in women – to the consciousness of the Trinidad and Tobago population and raise much needed funds for the Cause". It was quite heartening to see the continued support in this event with an ever increasing contingent from CBTT over the years.
To see an interview with on youtube with Vernetta and friends click here
Richrads Jones The male 15K winner receiving his trophy and cash prize.
Richard Jones approach the finish line in Granny Lucess 15K in a time 49.15
Christine Regis winning the Granny Lucess 15K women's category in a time of 1.02.00
Results of Granny Luces 15 and 5K
This event was held on Sunday September 02, 2007 at 6.00 am and put on by Eastern Credit Union
The 15 K started from Arima Velodrome
The 5k from Tacarigua.
I will like to congratulate Richard Jones 2006 – CariFin Cross Country for taking this event – way to go Richard…
See you have finally triumphed over Pamenos Ballentyne; I hope this is the beginning to many more victories and to getting faster and faster.
For the full Newsday report click here
Men Open 5 K
Errol Williams 15:53
Mestizo Nero 16:32
Lindson Lynch 16:34
Women Open 5 K
Scarla Nero 20:05
Susan Garcia 23:51
Mary Solomon 25:49
12 & Under Boys 5 K
Nicholas Landeau 20:21
Jevon Joseph 20:22
Matais Nero 20:39
12 & Under Girls 5 K
Narika Singh 29:54
Men Open 15 K
Richard Jones 49:13
Curtis Cox 49:33
Jules La Road 50:40
Pamenos Ballentyne 50:44
Elvis Turner 51:45
Women Open 15 K
Christine Regis 1:02:00
Leisl Puckerin 1:06:00
Kerticha John 1:08:00
Physically Challenged
Kester Joseph 1:02:00
Masters (50& Over) Men
Kenrick Williams 52:40
Carlyle Jackson 1:02:00
Masters (50 & Over) Women
Joanna Steel 1:16:00
Janet John 1:17:00
