CariFin Podcast Show notes – Saturday, September 25, 2009
“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 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.
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 1st 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.
To register for CariFin – Team in Training for UWI Half you need the following:
1. One (1) valid photo identification (Copy of driver’s Permit, National ID or Passport).
2. Submit your sizes of Vest/T-Shirt and running shorts.
3. Collect your UWI & CariFin racing kit the week of the race.
For more info: Allison – 752 6335.
Walk or Run
Either way it’s 13.1 beautiful miles
As we started training, we sent out the call to walkers and runners to be part of the CariFin Experience for UWI SPEC International Half Marathon and we can all feel the excitement, challenge and fun of this event.
This is one fast, beautiful course, free from normal day to day traffic. It’s the only race in Trinidad where the participants have the course to themselves; the surrounding communities come out and give their support to the participants, friendly water station attendants and volunteers, medics, ambulances and masseurs are all in attendance on the day.
From mile one to 13.1 you can run/walk your dream race.
A Run/Walk Event Just for You -
Whether you are a busy employee of the financial services sector, someone who's career has taken center stage in your life, or someone who's struggling with the weight issues a sedentary lifestyle will generate, you can find the motivation you need by participating in the CariFin – Team in Training for UWI SPEC half marathon benefitting The Lupus Society of Trinidad & Tobago. The first group initiative of its kind, CariFin – Team in Training for UWI SPEC Half Marathon is a Run/Walk group that was designed to celebrate your personal dedication to fitness and health. The 13.1 beautiful miles event participants will be running or walking can signal an empowering return to fitness for many of us.
Join the CariFin Team in Training and commit to a healthier lifestyle through our personalized training guide for UWI Half Marathon, available to all participants in the group.
CariFin - Team in Training will make sure you're not only prepared for the November 01 event, you'll be
inspired, too - because when you participate in Team in Training, you're also raising money to support The Lupus Society of Trinidad & Tobago. And with CariFin Team in Training, as the name implies, you will not be doing this alone. Reclaim your healthy lifestyle by signing up to be part of CariFin - Team in Training for UWI Half Marathon. Then share news of this event with your friends and colleagues.
Let Team in Training for UWI Half Marathon signal your commitment to living a healthier lifestyle by calling 487 – 9487 (Wayne)
We would like to thank our main sponsor Nature Valley for making it possible to have a team of 100 runners and be part of this beautiful 13.1 mile event. Gatorade is again with us in addition to NLCB.
The lucky 100 would get running vest, running shorts, registration paid, Granola bars and Gatorade after training and group training.
We communicate via Facebook group, Google group, twitter, podcast and blog, youtube and e-newsletter.
We ask for a contribution of $25 which goes towards the charity this group is raising funds for – The Lupus Society of Trinidad and Tobago.
To register you on our team we need a copy of two (2) of your ID’s and you have to sign UWI waiver form. In addition we need to have your sizes for both Vest/T-shirt and running shorts. For more info: Allison – 752 6335.
13.1 of flat, fast, traffic free, community supported, beautiful miles
CariFin is busily involved in the preparation for
participation in the 6th UWI Spec Half Marathon 09. This is unarguably
the best road race in the Caribbean, when a University
is involved or has affiliated itself with a road race or sport it usually has
some special significance or reason for it.
The University's desire to have Trinidad and Tobago fit and
running, paying particular attention to
running technique in the hope of improving the ability to run efficiently among
a wide cross section of the population. These are the bedrocks of the CariFin
foundation, so it is no surprise that our ambition is to enter 100 participants
in this year's race, as in 2008 we had a participation figure of 80, and this
seems quite doable.
We want to thank our main sponsor Nature Valley for once
again making it possible and supporting us in this event. They have been our
main sponsor for the third year running.
Thank you also to Gatorade who has been a main stay in
CariFin for close to 10 years and not forgetting NLCB who has been with us from
last year.
We challenge everyone to up their fitness ante and train for
this event, be part of this beautiful event.
When you run with best you always challenge yourself in a different ways that help youbecome better... you learn in a dynamic environment and this is enlightening
