Part Two
This is the second installment from Richard Jones where he and the rest of the team representing Trinidad and Tobago took part in the 2nd IAAF World Road Running Championships, which took place on Sunday 14 October 2007.
Hope you will read and give your comments.
Well it was time to race...somehow we found ourselves in the middle of the
pack at the starting line and just when they were about to shoot the gun we
were some where near the back. There was just this big rush for position so
that everyone can get a clear run at the straight and narrow path ahead. I
remember clearly going out at a nice fast pace and being in front of Cox and
Jules, normally these guys were always ahead of me at the start of races
because of their early speed.
Jules never the less came up to my side and ran with me for about 5
kilometers but never tried to share the lead with me. Cox kept his pace and
we later found out that he had some problems with his Tendons. He said they
were a bit tight. Within the first 2 kilometers there was a gap between
myself and the leading group. That group had a very fast pace going some of
their splits were...13.55 @5k---27.35 @10k---41.34 @15k. My pace averaged
around 16.20 per 5k so I was about 3 min or so behind at every 5km, not to
bad but I would have loved to been a lot closer. The leaders were just 5
seconds off the World Record for 15k when they past that mark so that tells
you the kind of tempo they were going at.
I eventually past through the 10k in 32.48, 15k in 49.32. It was the kind of
tempo i wanted to be on. I wanted to aim for around 3.15--3.18 per km and
shoot for a time of 1.08.45 a new PR. but after the 15k mark I sort of fell
off and dropped my speed to 3.20 per km. At this point I was all alone in
the race and ran the last half by myself. Also the Low Humidity and the cold
got to me late in the race. I know that I was in good shape to get a PR
(Personal Record) but i just had some minor problems in the end.
After speaking with Cox and Jules they expressed the some of the same
problems. They talked about the cold and the dryness, all one had to do was
look at their skin and see the color (HA!) it was very Dry. I must say
though that running a race like this is an experience all runners should
have or maybe it is just that the culture in other countries accepts sports
for what it is truly meant to be. I remember being behind in the race and
everyone was cheering for you as if you were in the lead, it was very
encouraging. In Trinidad I know for a fact that it may be the opposite. (But
not everyone is so) I remember passing the 18th 19th 20th Km's and feeling
cold and my rhythm was beginning to slow a bit and the crowed jus kept urging
me on to keep at it and it really pulled me through.
The best part for me was the finish. There was about a 300m straight packed
and lined with people and the announcer kept blasting your name as if you
were in the lead and about to win the race. I took a deep breathe and
savored every meter that I ran, jus looking around watching each face and
each applause that I could see while simultaneously driving towards the
finish line in the best form that I could muster from my cold and stiff
body. As I got closer to the line I heard my name over the loud speaker and
it sounded pretty cool with an Italian accent to it...Ha! To me that was my
grand moment I enjoyed what I came to do, I LOVE to run. On my way back to
the changing tent I could see Cox and Jules coming in close to each other
they had a little battle going on. In the end though, Cox held on by one
second.
After reaching the tent I could see the women in the warm up area behind the
starting line. Shermin look pretty cool but one can never tell by looking at
her what she is feeling and Christine was pretty nervous, I think if you
said boo to her she might have cried. At the start of the race it was pretty
much the same as ours. They were pretty much out paced by some of the faster
runners but they too told me about the support they had going around the
course. Shermin was running with a girl from the Ukraine and it was evident
that she was much more comfortable that her Ukraine friend. She eventually
left her with a lap to go and dropped "5 minutes" off her PR Christine had a
good race also and too 3 minutes of her PR. I personally felt very happy for
them because I know how distance Running is viewed back home especially
women Running so to see them with such huge improvements, does well for the
sport and I know that they can go much faster.
I know Shermin may not like me saying this but it was very funny to see her
at the finish line when she crossed. She was in so much pain that when I
came over to see her she was crying as if her pet dog has just died. She
said and ii quote "I doh Know why I come here, I hate this race" and imagine
she had just ran a huge PR. She is so talented...After the race we just
hanged around took some pictures and I headed off to do some personal
research with the top guys to find out a bit on training and gain some tips.
I must say that I had a successful time talking with the top guys they are
all so friendly and dedicated to the sport not to mention competitive.
In the end it was a great experience, it was a measurement in terms of how
big the gap is in relation to the top runners in the world but it can also
be an unfair assessment. Meaning that most of the guys we ran against are
professionals, Running is their Job and they get the best treatment and
everything is paid for. I for example is T&T top Distance Runner for the
past 3 years and I haven't been able to lock down any long term assistance.
That is just the nature of the best here. But my secret is that I Love what
is do, it's natural to me, whether I get a sponsor or not, I will go out and
work hard day in and day out and this attitude is what has brought me this
far. Thanks for reading and take care...
Up next...The best race in T&T, UWI 1/2 Marathon
Results - Half Marathon Men Sunday, October 14, 2007
Official Results - Half Marathon Women Sunday, October 14, 2007
UWI International Half Marathon is almost here!
A well organized road race with an accurately measured course is hard to by in Trinidad and Tobago. But with UWI half you feel the difference, the effort placed in trying to make this race runner friendly.
With the UWI half marathon all amenities are in place and the effort is clearly shown by the organizers to make the runner’s individual experience most enriching to him or her.
You, the runner, can’t help but feel touched by the concern shown by the race management to get everything right and at a very high standard.
On the morning of the race you can see some of the best race managers in the country coming together to make this premiere event, one that every fit runner in Trinidad and Tobago wishes to be a part of or regret not being able to don his running gears and participate in the best road race in the Caribbean.
The organization of the event is in very good hands with Race Director Raffique Shah and the assistance of Raymond Chin A Sang and Road Runners Officials, together with the UWI Spec team headed by Dr. Iva Gloudon.
It not just the big performers or the good runners receive prizes or incentives but everyone is a winner at the UWI ½ marathon. The participants in this race could look forward to enjoying the following:
• First there is your registration kit contains your race number, route of the course, guideline waiver booklet, First Citizens signature key chain, UWI running bottle, the university pen & lanyard, guidelines for the morning of the race.
• There is usually a special celebrity to start the race, this year we have Marjorie John and the Vice chancellor of the University of the West Indies.
• The race would be carried live on radio
• As runners cross the finish line a photograph of themselves doing so would be taken and made available to the runner afterwards.
• All finishers receive finisher’s medals.
• Fruits would be available to all finishers. Corn soup, Richards Bake & Shark, Doubles and a bar would be available for purchase.
• Sampling by various companies including Nature Valley Granola and Yoplait Yogurt, Ocean Spray Juices and Bermudez
The Course Features include a route closed to traffic, full medical facilities, 12 water stops with most helpful and pleasant volunteers you could meet in any road race. For runners who for them water is not enough, Gatorade is provided at the 4th and 8th mile. There are one mile yellow course markers, a display clock on the lead vehicle; and all runners run with the timing chip to provide accurate electronic timing. The crowds along the route are spectacular and very supportive.
All the right ingredients are present in this “running festival” to produce a great running event to satisfy the running expectations of the most critical runner, something that you only get once a year at the UWI half marathon.
The Seven Secrets of Hydration
If you wish to perform at a high level, you need to consume fluids. For each 1% of body weight lost due to dehydration, your performance slips by about 2%, and a meagre 2% loss in weight can force your heart rate and body temperature to spiral upward, making strenuous exercise almost impossible to carry out.
So what are the rules for fluid intake? How much do you really need and what should your drink be like? To make it easy for you, we have listed the seven rules of fluid intake during exercise below. If you follow these rules, you will keep your body water intact during exercise and perform at a much higher level.
Rule 1:
The rate of passage of water from your stomach into your small intestine depends on how much fluid is actually in your stomach. If there is lots of water there, fluid flow from stomach to intestine is like a springtime flood; if there is little water, the movement resembles a lightly dripping tap. Therefore, to increase stomach intestinal flow (and overall absorption of water) you need to deposit a fair amount of liquid in your stomach just before you begin your exercise. In fact, 10 to 12 ounces of fluid is a good start. This will feel uncomfortable at first, so practise funnelling this amount of beverage into your ‘tank’ several times before an actual competition.
Rule 2:
To sustain a rapid movement of fluid into your small intestine during your exertions, take three to four sips of beverage every 10 minutes if possible, or five to six swallows every 15 minutes.
Rule 3:
If you are going to be exercising for less than 60 minutes, do not worry about including carbohydrate in your drink; plain water is fine. For more prolonged efforts, however, you will want the carbohydrate.
Rule 4:
Years of research have suggested that the correct concentration of carbohydrate in your drink is about 5 to 7%. Most commercial sports drinks fall within this range, and you can make your own 6% drink by mixing five tablespoons of table sugar with each litre of water that you use. A bit of sodium boosts absorption; one third teaspoon of salt per litre of water is about right. Although 5 to 7% carbohydrate solutions seem to work best for most individuals, there is evidence that some endurance athletes can fare better with higher concentrations. In research carried out at Liverpool John Moores University, cyclists who ingested a 15% maltodextrin solution improved their endurance by 30% compared to individuals who used a 5% glucose drink. The 15% drink also drained from the stomach as quickly as the 5% one, though many other studies have linked such concentrated drinks with a slowdown in water movement.
Rule 5:
A 6% ‘simple sugar’ drink will empty from your stomach at about the same rate as a fancy, 6% ‘glucose polymer’ beverage, so do not fall for the idea that the latter can boost water absorption or enhance your performance more than the former, and do not pay more for the glucose-polymer concoction.
Rule 6:
Contrary to what you have heard, cold drinks are not absorbed into your body more quickly than warm ones. However, cold drinks are often more palatable than warm ones during exercise, so if coldness helps you to drink large quantities of fluid while you exert yourself, then keep your drinks cool.
Rule 7:
Swilling drinks during exercise does NOT increase your risk of digestive system problems. In actuality, most gut disorders that arise during exercise are caused by dehydration, not from taking in fluid. Dehydration induces nausea and discomfort by reducing blood flow to the digestive system, so by all means keep drinking!
The TTARP 5K
On the Saturday before the big UWI ½ marathon a tantalizing 5K has been thrown in the training mix. The TTARP 5K is probably just the right mixture of speed and distance. Efficient running is all about cadence, (leg turn over). The good ones (runners) like Haile Gabresalasie has a turn over rate of 240 strides per minute.
The TTARP 5K seems like the kind of event that comes in the right time. A dash of speed - from the gun, to the finish line. Quicken things up a bit, almost a fun kind of run. Try to run 3.1 miles in 15, 16, 17 or 18 minutes. Just to take your mind of the rather, steady pace for the training of the UWI ½ marathon.
But to some – the more half marathon focus ones would not give this short race any worth while consideration. Focus they are on the specificity of 13.1 miles distance, they would follow their pre-arrange training program to the exclusion of any such race as the TTRAP 5K. Probably they have an 8 – 10 mile steady run on instead. Keeping all the race sharpness for their special one – UWI ½ Marathon on Sunday November 04, 2007
For the full results on Odessey Timing website
http://www.odesseytiming.com/RESULTS07/07-10-27-TTARP/overallresults.htm
By Amby Burfoot
Runner's World
As runners, we all want to increase our endurance, but we're often referring to two different things. The beginning runner wants to go farther from two miles to four miles, then to six. More experienced runners don't see much point in running farther. (Isn't 26.2 miles far enough?) These runners want to improve their speed-endurance the pace at which they can cover substantial distances.
Fortunately, you can have it both ways. You can follow training plans that build the length of your long runs, and others that improve your speed-endurance.
Using such workouts, thousands of runners have dramatically improved their endurance. Craig Beesley, a beginning runner, extended his longest run from 30 seconds to nearly 3 hours. Doug Underwood, a successful marathoner, wanted to lower his best from 3:50 to 3:30 to qualify for the Boston Marathon. And Deena Drossin, the American 10-K and cross-country star, wanted nothing less than to run the marathon faster than a legend, Joan Samuelson.
All three runners achieved their goals. Each used a different method. Which raises the point that exercise physiologist Kris Berg explains in his recent article, "Endurance Training and Performance in Runners," in the journal Sports Medicine. "After decades of studying ways to improve endurance," says Berg. "I'm leaning more than ever toward the great gestalt of mind-body wisdom, and encouraging runners to do what feels right."
In other words, different strokes for different folks. We're not all the same. Genetic researchers refer to "high responders" and "low responders." Sometimes we need to take different paths to reach our goals.
Below, you'll find seven endurance-boosting strategies that have worked for a range of runners. Not all will work for you. But one or more will, and that should be enough to significantly increase your endurance, which means you'll run stronger and easier than ever before.
Plan 1: Take One Step At a Time
If there is one overarching principle of endurance-building, this is it. Call it gradual adaptation. That is, be consistent, be patient, and build up slowly. This principle applies to all circumstances and all runners the beginner who's trying to make it around the block four times, as well as the 36-minute 10-K runner who's training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.
The gradual-adaptation principle is deeply rooted in human physiology, and has worked for about a billion runners since Paleolithic man started stalking wild animals in East Africa 150,000 years ago. It still works today. Witness Craig Beesley of Moose Jaw, Saskatchewan, Canada.
When Beesley began running 2 years ago, he could only manage 30 seconds at a time, followed by 4 1/2 minutes of walking. But he didn't let his lack of fitness discourage him. He simply repeated the cycle eight times (for a total of 40 minutes), and made sure he did three workouts a week.
Thirteen weeks later, Beesley was running 30 minutes at a time, and by last fall he had completed his first half-marathon in 2:12. Pretty impressive. But Beesley didn't stop there. He kept running outdoors through the winter months, despite temperatures that dropped to -25°F, and last spring added speedwork to his routine. By May, he was running long runs of 2 hours, 40 minutes, and doing six 400-meter repeats in 1:45. In his near future: a first marathon.
A program can't get any simpler than Beesley's, or any more successful. "I've increased my endurance and my speed, and I've done both without any injuries," he says. "My family members describe me as a very patient man. Patience combined with persistence is a great combination for success in running."
What you should do: Whatever your present endurance conditioning, build it slow but steady. We like a program that adds 1 mile a week to your weekend long run, for example: 5 miles, 6 miles, 7 miles. Every 4th week, reduce mileage by skipping the long run. Rest and recover. The next week, start building again, 1 mile at a time: 8 miles, 9 miles, etc.
Plan 2: Run Yasso 800s
We learned about this amazingly useful workout in a casual conversation with Runner's World race and event promotions manager Bart Yasso, and first wrote about it nearly a decade ago. Since then, literally thousands of runners have told us at marathon expos or in e-mails that the program has worked for them. With the Yasso system, you run 800-meter repeats on a track in the same minutes/seconds as your hours/minutes goal time for a marathon. (So if you're looking to run 4:30, do your 800s in 4 minutes and 30 seconds.)
Runners are drawn to Yasso 800s by Bart's unforgettable name, the simplicity of the workout, and word-of-mouth success stories.
Doug Underwood is one of those Yasso fans. A runner for just 3 years, Underwood completed his first two marathons in 3:55 and 3:53, and then was bitten by what he calls the "Boston bug." He wanted to qualify for the Boston Marathon, and was willing to train harder to get there.
The core of his program: Yasso 800s. Since Underwood needed to run a 3:30 to reach Boston, he ran his Yasso 800s in 3:30, building up to 10 of them in a single workout, taking a 3:30 recovery jog between the fast 800s.
Underwood finished his goal race, the Baton Rouge Beach Marathon, in 3:30:54, good enough for a race entry to Boston. (Boston Marathon organizers offer runners a 59-second grace period beyond the strict qualifying standards.) "I credit the Yasso 800s with getting me there," says Underwood, who also made sure to log plenty of long runs. "They are tough workouts, but they do the job. If you can run 10 of them at your goal pace, you have a great chance of achieving your marathon goal time."
What you should do: Run Yasso 800s once a week. Start with just four or five of them at your appropriate pace, then add one a week until you.
Plan 3: Run Long and Slow
Meghan Arbogast was already a successful marathoner 5 years ago, with a 2:58 to her credit. Only one problem: "I was overtraining and killing myself," she says.
No longer. Since 1998, Arbogast has been training slower and racing faster under a program designed by Warren Finke, a well-known coach in Portland, Oregon, near Arbogast's home. Finke believes marathoners should focus on consistent, easy-paced training runs that help them build endurance without getting hurt every couple of months. "A lot of runners train too hard, get injured, and never reach their potential," he notes.
The Finke program emphasizes "effort-based training," and he believes in keeping the effort modest (at 80 percent of the speed you could race the same distance) most of the time. "Most runners are probably training at about 90 percent of their race pace," says Finke. "Running 80 percent is pretty easy, but it helps keep you injury-free."
The program has certainly turned things around for Arbogast. Two years after beginning Finke's effort-based training, she improved her marathon personal record to 2:45. And last June, she won the Christchurch Marathon in New Zealand with another 2:45. "I think I can keep improving," says Arbogast. "The key is to stay healthy and keep gaining endurance."
What you should do: Do most of your runs at 80 percent of the speed you could race the same distance. So, if you can race 10 miles at 7:30 pace, you should do your 10-mile training runs at 9:23. To convert a race pace to an 80-percent training pace, multiply the race pace by 1.25; for more details, visit Finke's Web site: Team Oregon.
To find a wide range of your equivalent race times, go to RunnersWorld.com, and click on "Race Time Calculator" under the calculators section.
Plan 4: Make Every Workout Count
When you've been running marathons for 25 years and have an advanced degree in exercise physiology, you should eventually learn a thing or two about training. Exercise physiologist Bill Pierce, chair of the Health and Exercise Science department at Furman University, thinks he has. At the very least, he's found a program that works wonders for him. Pierce, 53, still runs marathons in about 3:10, not much slower than when he first stepped to the starting line more than 2 decades ago.
His secret? The three-day training week. Pierce follows the usual advice to alternate hard days with easy days, but he takes it to the extreme. He runs only hard days 3 of them a week. On the other 4 days, he doesn't run at all, though he lifts weights several times a week, and also enjoys a fast game of tennis.
In stripping his training program to its essence, Pierce runs each of his three workouts at a specific target pace and distance. One is a long run, one is a tempo run, and one is a speed workout. "I run at a higher intensity than some others recommend, but I have found that this program has worked well for me for many years," says Pierce. "It reduces the risk of injuries, improves long-term adherence, and still lets me enjoy the gratification that comes with intense efforts."
What you should do: Pierce does interval training on Tuesdays, tempo training on Thursdays, and a long run on Sundays. For interval repeats, he runs 12 x 400 meters or 6 x 800 meters at slightly faster than his 5-K race pace. On tempo days, he runs 4 miles at a pace that's 10 to 20 seconds per mile slower than 10-K race pace. On Sundays, he runs 15 miles at a pace that's 30 seconds per mile slower than his marathon race pace. You can easily adapt these workouts to your own 5-K, 10-K, and marathon race paces.
Plan 5: Do Plyometrics
Deena Drossin had already joined the ranks of America's all-time best female distance runners, including Joan Samuelson, Mary Slaney, and Lynn Jennings, when she first paid a visit to Zach Weatherford nearly 2 years ago. She asked Weatherford, the strength and conditioning coach at the U.S. Olympic Committee's training facility in Chula Vista, California, if he could devise a program that would give her more leg endurance and quickness.
Weatherford said he wasn't sure, acknowledging to Drossin that he had never worked with a distance runner before. "But let me think about it, and do some research," he said.
Weatherford returned with several ideas worth testing, and the two have been working together ever since. "We started with core strength, and progressed to explosive leg plyometrics, always focusing on the basics, and doing quality sessions, not quantity. Runners already do enough quantity," he says. "In her first plyometrics workouts, Deena hit the ground like this big, flat-footed person, but we kept emphasizing, 'Get your feet up fast. Get your feet up fast.'"
Drossin did jump roping, skipping drills, box jumps, and even high-knee sprints through the "rope ladder" that you often see at football training camps. And then she ran the London Marathon last April in 2:21:16, a personal record by more than 5 minutes and a new American record. "I really felt a difference in London," says Drossin. "I've noticed a considerable change in my running mechanics. My feet are spending less time on the ground, and I've increased my stride frequency. At London, my legs did not fatigue at all during or after the marathon."
What you should do: You could always train with your local high school football team while they work out with the rope ladder. But if that's too intimidating, here's a simple alternative: Instead of running strides at the end of several easy runs a week, do a "fast-feet" drill. Run just 15 to 20 yards with the shortest, quickest stride you can manage. You don't have to lift your knees high; just lift them fast, and move forward a few inches with each stride. Pump your arms vigorously as well. Rest, then repeat six to eight times. Once or twice a week, you can also do 5 minutes of single-leg hops, two-legged bounding, and high-knee skipping, all on a soft surface such as grass or packed dirt.
Plan 6: Run Longer Tempo Runs
We admire runners who refuse to give up on their goals and who keep trying various methods to reach them. By this standard, Patrick Noble, a career Army man who's now retired and living in South Korea, deserves a lifetime achievement award. In 1986 Noble finished his first marathon in 3:17, feeling both proud and ambitious. "Let's go for a sub-3," he told himself.
Thus began the journey. Noble increased his training, and before long he had run 3:04, 3:01, 3:05, and 3:02. You can quickly see what's missing from this list. A less-determined runner might have given up. Not Noble.
He kept running marathons-dozens of them. In the last 2 years, he ran his 49th marathon. No luck. His 50th. Ditto. His 51st. Nope, sorry. But last May, in his 52nd marathon, Noble broke through the 3-hour barrier with a 2:58:23 at the Camp Casey U.S. Army base in South Korea. And it was a new approach to tempo runs, Noble believes, that helped him dip below 3:00.
The conservative view on tempo runs suggests that you cover 20 to 40 minutes at a pace that's 10 to 20 seconds per mile slower than your 10-K pace. Noble pushed his tempo runs up to 60 minutes. "I think the long tempo runs gave me the extra strength I needed," says Noble. "I also made sure to run very easy the day after the tempo runs, and watched my diet and even gave up beer for 6 to 8 weeks before the marathon." (Joe Vigil, coach of American marathon record holder Deena Drossin and 2003 U.S. marathon champ Ryan Shay, also believes in long tempo runs to build endurance.)
What you should do: Do a tempo run once a week for 8 weeks. Start with a 20-minute tempo run at 10 to 20 seconds per mile slower than 10-K race pace, and add 5 minutes to your tempo run every week. Be sure to take 1 or 2 easy days before and after tempo days.
Plan 7: Run Long and Fast
Okay, we know. This is the opposite of Plan 3. You caught us. But it works for some runners, just as the long-and-slow approach works for others. A perfect example of the "high-responders" versus "low-responders" principle.
A recent convert to long-fast training: Scott Strand of Birmingham, Alabama. Last February, Strand improved his marathon personal record by more than 4 minutes with a 2:16:52 in the National Championship Marathon right there in downtown Birmingham. And it was his longer, faster long runs that got him the PR, Strand believes.
"I covered 18 to 23 miles in my long training runs," says Strand, "and I did the last 9 to 14 miles at marathon pace or faster. That was much faster than my previous long-run efforts of 17 to 22 miles at whatever pace I felt like running."
This kind of endurance program, based on long, hard runs has been popularized the last several years by marathon world record holder Khalid Khannouchi. Khannouchi does ferocious long runs-so fast and sustained that he gets nervous for several days before them. Old school: The only thing that mattered was spending 2 to 3 hours on your feet. New school: If you want to finish strong and improve your times in the marathon, you have to run hard and fast at the end of your long runs.
What you should do: On your long runs, pick up the pace for the last 25 percent of the distance. Gradually accelerate to your marathon goal pace, or even your tempo-run pace. You don't have to attack your long run the way Khannouchi does, and you shouldn't collapse when you finish. But you should run hard enough at the end to accustom your body to the late-race fatigue of the marathon.
Richard Jones report from 2nd IAAF World Road Running Championships.
I must say we the people who are part of CariFin – “Fun Fitness & Friendship” blog are very fortunate to have a person like Richard Jones who remembers where he came from and continues to make a vital contribution to the running community in Trinidad and Tobago.
Just back from Udine, Italy where a team of three men and two women represented us at 2nd IAAF World Road Running Championships, which took place on Sunday 14 October 2007.
Below is an account of his and by extension the team’s participation in the event.
Part 1
How should I start this blog...??? Well I’ll try and give as much details as
I can and try not to step on anyone toes. We left Trinidad on the 9th of Oct
and our flight plans were to take us to Curacao, Amsterdam, Venice and a 2hr
Bus ride to Udine {the City where the race took place}. Be sure to drop in a
Day and a half in between those cities mentioned so that will bring us
arriving at 1am in the Hotel in Udine.
Need I say how tired all of us were from all the travel, I know that I was
for a fact and even though I thought that this flight plan was ok I was
totally wrong. I must say that even though the NAAA tried their best to have
the best flight for us it may not have worked out the way most of us wanted
it to. well with that said it was time to start focusing on the task at hand
which was racing at the World Road Running Championships, where some of the
best road racers in the world had lined up to take part.
We woke up Saturday morning to be greeted with chills outside, temp was
around 15 degrees. After a quick jog I soon realized and remembered how it
was to be running in the cold. Lips and throat were very dry, nose kept
burning constantly with every breathe but running in the cool temp felt ok
because when the body had warmed up it felt pretty well. I also came out the
Saturday evening for a light Jog because there was nothing else to do in the
Hotel except if you were a Rugby fan and you wanted to watch the Rugby World
Cup that was on, everything else on the TV was either in Dutch or Italian
and the TV had about 11 channels {yes there was no Cable as we know it, no
HBO no Starz etc} so I had tons of time to prepare for the biggest race of
my life.
After dinner on Saturday me and my roommate who I must say {how can I
forget} was the one and only Jules La Rode {what a character...no pun
intended} just relaxed and tried to decipher what was on TV in fact the only
thing that we recognized on TV was the SEX ads that was on late in the night
{you should see your boy Jules at this time} I Think that Sex is a big thing
in Europe because 8 of the 11 channels had Sex programs going on, even all
the paper view channels were "Porn" related.
Well i eventually fell asleep around 3am Italian time {9 pm TT time, 6 hour
time diff} and had to be up by 630 am, so yes I didn't get a good rest not
my fault my body just didn't adapt to the time change. I was very tired in
the morning of the race but i tried my best to stay focus on the Task at
hand. We left the hotel around 745 am to catch the first bus to the start.
and let me say it was 7 degrees outside, yes "freaking Cold". a 400m walk to
the bus didn't help either but when we got their all we wanted to do was get
warm and the only thing we didn't do was bundled together in one big Trini
ball. When we got to the start line was another story this is where I
thought the Organizers messed up {the only time} they had the huge tents
for us to stay in, each country had a Table with some chairs. The problem
was though that they had the tents open so it was just like standing out in
the COLD. I mean it was worst inside the tents because outside had a little
sunshine. Eventually they realized the problem and started handing out
blankets and serving Tea & Coffee I wanted to pour the cup of tea all over
my body because I was shivering so much.
I think the ladies had it worst because their race was at 12pm and ours was
at 10.30am so they had to bear the cold a bit longer. I started warming up a
bit early, they had this very nice gravel path for us to jog and do our
warm-ups. I took time to really enjoy it, meaning all the top guys were
there eyeballing each other. All the Kenyans in a group, all the Ethiopians,
the Eritrean, the guys from Qatar stayed together Japan was there, Brazil,
Spain, France all just doing their thing to get ready for the race.
About 30 min before the race we were called to the call room where we had
our numbers and chip given to us with some final instructions. At this time
you can notice the adrenaline in some of the guys. Some of the guys were
acting excited and pumped while most just stayed relaxed and focused. I
myself was very relaxed I had nothing to worry about. I said hi to some of
the guys and got myself ready. With about 15 minutes to go I went outside to
the warm-up area {another area behind the starting line} to do some final
strides and jogging. It was like a freeway. You had to be alert back there
because those guys were serious and would run you over if you weren’t paying
attention. Around this time I lost the guys, Cox and Jules they were still
in the changing room moving at their own pace.
Cox was not feeling very good he said his Tendons were tight and Jules was
just trying to keep up with us literally. I tried my best to talk to him
about what to expect and he did come through ok. I think that his nerves and
the cold got the best of him. With about 5min to go before the start there
were plenty activities taking part at the finish line which was not to far
off. I looked up and say Parachuters jumping from planes and landing around
the finish line with the country flags, it was very amazing to witness that.
The crowd was very large and tremendous uproars where heard all over and
really pumped up all the guys in the race. The view from the finish line was
one that I will always remember. You can see straight to the finish line and
all the crowds along the way. The first mile was lined with spectators who
cheered you on as you passed.
Well it was race time....
The Pre-race Meal
By Matt Fitzgerald
For Active.com
Every meal is important, but no meal is more important than the one before a race. Choosing the wrong foods, eating too much or too little, or eating at the wrong time can affect your performance and possibly ruin your race, or at least make your performance less than optimal. Eating the right pre-race meal at the right time ensures that all your hard training doesn't go to waste.
The main purpose of the pre-race meal is to fill your liver with glycogen, especially if it precedes a morning race. Liver glycogen fuels your nervous system while you sleep, and as a result, your liver is roughly 50 percent glycogen-depleted when you wake up in the morning. Your muscles, inactive during the night, remain fully glycogen loaded from the previous day.
Timing
Timing is perhaps the most important consideration. The ideal time for a pre-race meal is about four hours before the race, because it's early enough to digest and store a large amount of energy (i.e. a large number of calories), yet late enough that this energy won't be used up by race time.
Most running races start early in the morning, and since sleep is also important, it's often impossible to eat a full breakfast four hours before the horn sounds. That's okay. It's usually possible to eat at least two hours out. While you won't safely be able to eat as much this close to race time, you can still eat enough.
The appropriate size of your pre-race meal depends on three factors: the duration of your race, your size and the timing of the meal. The longer the race you're competing in and the heavier you are, the larger your pre-race meal should be. The closer your pre-race meal falls to the race start, the smaller it must be. If you're able to eat four hours out, you can safely consume up to 1,000 calories. If you eat just two hours before the start, eat a smaller meal of 300 to 400 calories.
What to Eat
At least 80 percent of the calories you consume in your pre-race meal should come from carbohydrates. Keep your protein, and especially your fat and fiber consumption low. These nutrients take up space that are better utilized by carbohydrate. Also avoid gas-producing foods such as onions.
The types of carbohydrate are not important. While some studies have shown a performance benefit associated with eating a low-glycemic index (GI) meal rather than a high-GI meal before exercise, these meals were eaten just 30 minutes before exercise (the worst possible time for a high-GI meal, because blood glucose levels tend to decrease about 30 minutes after a high-GI meal). Recall that in a high-GI meal, carbohydrates enter the bloodstream very quickly, whereas in a low-GI meal, carbs enter the bloodstream at a lower rate.) In studies involving a more sensibly timed pre-exercise meal, the glycemic index of the meal has had no effect on performance.
Choose foods and drinks that are not only easily-digested, but also easily-consumed--especially if you're prone to nervousness. Few athletes have their usual hearty appetite on race mornings, but the butterflies in their stomach usually permit consumption of soft, bland foods such as oatmeal and bananas.
A liquid meal such as a breakfast shake is another good choice, as long as it's high in carbohydrate and low in protein, fat and fiber. If you don't have a ritual pre-race meal, try various options and pay careful attention to the results. As with your pre-race dinner, once you've settled upon a pre-race breakfast that works well, stick with it.
Here are my choices for the five best foods to eat (or drink) before a race:
Bagel
A bagel makes an excellent pre-race breakfast food, not only because it's rich in carbohydrate, bland and easily-digested, but also because it's something many runners eat for breakfast routinely, hence familiar. Eat it dry or top it with something low in fat such as a light smearing of reduced fat cream cheese.
Banana
Bananas are almost all carbohydrate. A large banana contains more than 30 grams of carbohydrate, just one gram of protein and no fat whatsoever. Bananas are also high in potassium (400 mg), which is lost in sweat during running. As mentioned above, their softness and light taste make them easy to consume even with pre-race nerves, and their natural "wrapper" makes them handy for eating on the road.
Energy Bar
Energy bars such as PowerBar and ClifBar are made to be eaten before exercise. Most are very high in carbohydrates and low in fiber, fat and protein. The better bars also contain useful amounts of sodium, potassium and the antioxidant vitamins C and E. A cappuccino flavor PowerBar, for example, contains 45 g of carbohydrate, 110 mg each of sodium and potassium, 35 percent of the recommended daily allowance of magnesium and 100 percent of the RDA of vitamins C and E.
There's a huge variety of energy bars on the market--some are better than others. Choose one that's close to the PowerBar formula I just outlined. Avoid the high-protein, low-carb bars that have become popular in recent years. The advantage of the wide selection of bars on the market is that it's easy to find one you like and can eat without unpleasantness before a race. Pay attention to texture too. Some bars are very chewy, and for some runners (myself included) eating chewy foods tends to exacerbate the stomach churning that's associated with pre-race nervousness.
Meal Replacement Shake
I drink one or two meal replacement shakes before almost every race. Brands such as Boost and Ensure have a nearly perfect nutrition profile, they take care of energy and hydration needs, they're super-convenient, and nothing is easier to consume before a race--even if you're extremely anxious. And they taste good.
Ensure, for example, delivers a whopping 250 calories of energy in a little eight-ounce can, including 40 grams of carbohydrate. The one downside to these beverages is their efficiency. By providing so much nutrition in such little volume, they are not as filling as solid foods and can actually leave you feeling hungry in the middle of a marathon if you rely on them solely.
In the same general category as meal replacement shakes are performance recovery drinks including Endurox R4 and Ultragen. They are normally used immediately after exercise, but they can also be used for the purpose of pre-race fueling. They are sold as powders that you mix with water. Because these drinks are slightly more diluted than meal replacement drinks, they do an even better job of hydrating and fueling simultaneously.
Oatmeal
Like bananas, oatmeal is almost pure carbohydrate, plus soft and light in taste. It is also the most filling food among the five best pre-race foods, which is good for those wanting something substantial in their belly before they head out to burn a few thousand calories. Some runners also prefer to eat a real breakfast food for breakfast, and oatmeal certainly provides that.
Oatmeal requires preparation that can be more challenging on the road than at home. If your hotel room has a microwave oven, you're all set as long as you've brought some kind of bowl with you. If there's no microwave oven, you can use the coffee maker to heat water.
There are so many factors we must think about before a big race. Following these guidelines can help you deal with one of the most important elements.
We are getting ready for UWI Half Marathon
Registration for CariFin/Nature Valley Team in Training is gathering momentum. The UWI ½ race director Ms. Patricia Charles is liaising with the group to make sure registration is handled smoothly as teams and individuals submit their documents for the registration process.
Training is continuing as scheduled as the group grows with committed and passionate runners.
On Sunday morning from about 5.30 a.m. you can see us around the Queen’s Park Savannah doing our long runs and on Thursdays at 5.00 p.m. we are doing a tempo run.
Our sponsor Nature Valley Granola is with us all along the way making sure everything is being handled in a very professional manner.
Right now we have maxed out our available spaces on the team as we have 50 runners registered to run under the CariFin/Nature Valley Brand.
Among our rank is the first and second place CariFin 2007 men’s winners, Nikosi Mc Leish and Rodney Julien and Wendy D’arbasie 2006 CariFin Urban Challenge winner and also 2nd place CariFin Women’s champion 06. We also have the CEO of Guardian Holdings Limited Mr. Rory O’Brien to run with us. At CariFin 2007 at Sevilla he placed in the top ten within the financial services sector.
It will be interesting to see how Mr. O’Brien handles himself over the 13.1 mile course. At Sevilla it was 7.5 K, however, the half marathon is a 20K metric distance. We admired and applauded his physical fitness over the cross country course and distance. It would be quite interesting to see how he translates that effort, technique and skill over the flat, fast bus route.
All in all we are looking for a rich, fulfilling experience for every member of the CariFin/Nature Valley Team in Training.
18.16 of Hope!
When Sherma La Saldo crossed the finish line in first place at Scotiabank Women against Breast cancer 5 K in a time of 18.16 minutes, it represented some measure of hope for women’s running and running performance in general in Trinidad and Tobago.
Her smooth, controlled running; foot landing under her body (General Center Mass) and her cadence of 180 strides per minute - what is required for efficient running- also looks pretty high in the region.
This adds grace and fluidity to her running and indicates that her technique has some soundness to it. It must be pointed out here that Sherma runs barefooted.
Pilar Mc Shine, another good runner from Shermin’s club, was also fast and won the Scotiabank 5K races a couple of times. She was the top female long distance runner in the country and is on a scholarship at present. They all belong to a club called Success & Excellence where most of the runners run barefooted. Some thing must be said about barefoot running, but I leave that for another time.
First of all, her time of 18.16 posted gave hope as there are about just three female runners at this time that are capable of running around that time for a 5K. Close to 5000 runners took part in Scotiabank Women against Breast Cancer 5 K and only 2 or 3 runners could run sub 6 minutes in a 5K in Trinidad.
We must bear in mind that Scotiabank’s 5K race is big because of efficiency to which it is able to market their Cause – “Breast Cancer” and offers a good running experience.
When Shermin La Saldo was a little way off approaching the finish line I was nervously twitching and keeping my fingers crossed hoping she will dip under 18 minutes, for the good of the sport and the Scotiabank 5K.
The question I have to ask at this point is where is the external competition? When Chin a Sang was race director of this race you would have seen participation from other Caribbean countries – Venezuela, St. Vincent and Barbados to name a few and one time Antigua & Barbuda had a team of approximately 15 runners. That helped a bit to give the local girls a bit more competition than we are able to produce at present. Recently what I noticed is that the event has been growing exponentially locally but has been contracting as far as attracting Caribbean or international competition. This has to be bad for the sport – competition-wise and from a point of view of the spectators not a really having the most exciting race to look at - so that there is that anti climax.
18.16 offers hope because based on her technique and her current age, we can hope year after year Shermin can run faster, this will offer her and the other fast runners the opportunity to travel to other competitions both regionally and internationally.
Another aspect of local running that is sorely lacking is the opportunity for our up and coming runners to travel and participate in races outside of Trinidad.
The biggest hope of all I felt as Shermin crossed the finish line is that somehow you will see better technique, better
running style and faster times coming from other runners down in the pack who could probably improve their own running by implementing some of the techniques or styles that they see from Shermin and her crew.
The majority of runners in this race were barely running, (walking and running) they were breaking all the rules for proper technique and good running, main offence was over striding and landing on the heels, bending at the hip, oscillating – bouncing up and down, aggressive arm movement.
The question here has to be what plans or programs do the NAAA and the major clubs have in place to make sure that we as a population learn the basics of proper running? The majority of the bigger clubs have become no more than social/economical entities that somehow don’t see it as their responsibility to instill proper running values to all who come knocking at their doors interested in running.
The main problem in Trinidad must be in being an affluent country where oil and gas is our main income earner and we have it in generous amounts. Our roads can’t accommodate the number of cars we have at present, sedentary lifestyle has enveloped most of the urban areas with all modern technological conveniences available to many households. It is no wonder lifestyle activities like running and walking look so awkward and out of place even when we are able to motivate people to get active and run or walk!
The first long training run of Carifin team in Training was on Sunday October 07, 2007
Total time 1:11:46 for 4 laps around the Queen’s Park Savannah
Avg time : 17:56:58
Best lap : 17:00:69
Lap 1 : 18:43:16
Lap 2 : 17:00:69
Lap 3 : 17:30:54
Lap 4 : 18:31:96
