Carlton running - Carlton Draught

Hyde park is far far away; i want to be there, but i am here. I am here because i am not there. So what is this. It is a geographical dislocation dilemma and how to run when lots of things happening.

Time management, dream management, focus and dealing with instability and changes. So left London about a month ago to beautiful Melbourne. Would not downgrade any other place in the planet, but facilities here for runners is unbelievable. Park lands are plentiful. Options of gravel running or tarmac running. Water fountains are everywhere. Aussies are the worlds most exercise minded outdoorsy sort of people. Who said that; me. I see, i observer and i write.

So whats is it to do with Carlton Drought. Weeeeeeel Carlon Draught is a world famous aussie beer and Carlton Parks are world famous park lands and they both start with the world Carlton. People; try the Princess Park in Carlton. It's radios is 3.2 kilometers. Here everything is gone metric; no more miles. If you want to run off road, you can, If you want to run in the grass, you can. If you want to smoke grass; you probably can do that too. Anyways if you want to do gravel; you can, if you want to run on huge oval, you can, If you want to run on paved road; you can. If you want to run next to a cemetery; you can you can you can you can it is all there.

Lots of trees. Dont feel the warmness of this Melbourne summer. It is best to go just before the sun go down. Why; it is cooler. It is wee bit quiet from after the evening rush. Then you get to run with me. Isnt that awesome:-)

anyways will write all about Melbourne running over the coming days; weeks until i bore the hell out.

Cheers
from
me

I run to see the World

running and river

Running is like a river. Sometimes you don't have much control. Some days feel good, some days feel not so good. Such as life i guess. On a good day can fly along long winding roads. On hard days, just have to take it as it comes and over come the barriers in front one way or the other. What choice we have.

It is a self battle. It is me and my limitations and try to overcome the barriers. So just like the river have to adjust to mountains, valleys, rocks, trees and come what may and go on my journeys.

Just go with the flow and be nice:-)

Accidents - pedestrians and running

So accidents do happen. Can we avoid, yes we can as much as possible. The mini story to the topic goes like this.

It was a warmer than the usual coldness and it was perfect for running. So up Notting hill, down Church street got to the Kensington gardens. Nothing special, running away as you do on a shared foot path.

This footpath get busier in the summer with pedestrians, runners, cyclists, acrobats, dogs and cats. It is a shared footpath. Today it was quieter. But there was a big group. Looks like tourists and there was about four/ five families. Kids running all over the place and all over the road.

Parents seems to enjoy this amazing park. Once of the little ones got right in my path but went slow to avoid them. I thought they are lucky not to get hit by a cyclist. Next thing you know a big oh! sound and one of the little girls got hit by a bike.

Didnt know what to do, as it was a family thing and the bike. So put my head down and kept on going, thinking hope she is ok.

I think when you run on full speed, that is enough to knock a little person over. That is why i take very care when i run in parks to avoid them. Cant remember how many times i avoided little ones as they sometimes run right at you. There is nothing you can do. Smile and keep going.

So avoidance is the moral of the story. Take care

Feel free

Down the road i like to look back and say that was a great fight with the limitations that i was served with. Not just to run in the evenings for exercises have a dream of going to the olympics. The reality chances scale might say 100000:1 chance but hey why not try.

Training is never easy. Allocating time to a passion is not easy. The world put lots of demands on the shoulder. Be successful in career, build meaningful relationships, be healthy, financial security and most of all be happy. I dont know whether i missed any other important things but no doubt they all are very important depending on the personal needs.

Hard work comes at a price. The price is time and energy. I like to use my running time to think and absorb all thoughts. I used to listed to music when i run. Back then if i dont run without music used to get wired ideas. Such as out of all the people i see who is going to die first or if a hippo and a polar bear mate what their cubs would be like and all that jazz. Not all the time but sometimes. Now no music.

But now after years of being out there exercising among people, now i use my running time as mediation and work. My work is centered around computer programming. So algorithms go left right and center.

Then again sometimes mind just goes in to absolute nothingness. Just think about nothing. Just flowing. Running is freedom. Feel free.

i c u

In my runs i see people. I wish i know everybody. I wish i know what goes in every ones heart. They all have a story. All want to be happy. All all like nice places and nice people i guess. But i cannot smile, i cannot say hello, i cannot stop and talk. I am not rude because i don't look at you. You all have beautiful faces. It is that i am on a mission and it is a loooooong way to go and i am just passing by.

have nice day
me

Running and keeping Dri

So nice days of summer has come and gone. What to do and such as life. So no more singlets, its winter gear time. But thing with running is it doesn't matter how cold it is, body gets warmed up really fast. That is the time when i realize why all these layers for.

So me, personally like the thermals. Why. good question:-). Especially the 'Dri' ones. They take away all sweat pretty fast so you feel dry and fresh. Try wearing cotton, it is bad news. The reason is it absorbs the sweat and does not evaporate. Dont feel like going in to details about sweat. If you don't believe me listen to Gonna gonna make you sweat- every body dance now by C & C music factory from the good ol' early nineties.

Now that tune is going around my head and cant get it away. Every body dance now is a great tune. Aaaaannyways we are talking about running. The Dri compression garments have many many advantages. Especially the shorts. They hold the muscles firmly, it apparently leads to efficient blood flow. Also i believe it reduces cramps and injuries. The only thing about Compression garments in a way is it make you feel like running around without any cloths. Don't believe what i say but this is how i feel. It looks super nice on women, but with guys. hmmmm no no......... Not having a go at any sexes. But then again you see blokes wearing bright pink and run around chasing fashion police.

So i prefer over cloths on top of compression. So a "Dri" t-shit and Shorts. What ever makes you comfortable ey. What this Dri is made of is polyester and it has heaps of holes to get the sweat out of you skin. Now there is bamboo based fabric as well. I think bamboo fabric is good too. So Dri t-shirt, Dri shorts, Dri socks, Dri jackets, Dri this, Dri that... They all make the body cool down and take the sweat away and make you feel Dry. Get it.

Ok enough for now.

Getting high

If one is really in to running, there is a good chance of going complete nuts if that one stops running. Why; it is addictive. It becomes part of you.

Some run to get high. High as in "feel like flying". This my friend is getting high legally. I used to get it but sadly dont get that any more, as i guess i run too much to think about getting high from the runners high and don't like feeling funny.

Running can become yet another method of chasing a high. The good thing is feel really good after a run. Personally never liked artificial highers, but most of my friends did around me. Its all good. I hear that "Drugs are taken by nice people". May be that is what the voices in the head say. Or 'drugs are starting to work"!

Then again if you are naturally high why bother. My excuse for not joining was saying "when i was a child i was dropped head first to a stash of pot"

Apparently runners high is to do with hormones. If the body is working at its max, it relives the pain through giving back some back to itself some happy hormones to forget the pain. Like "forget bout it" I read that this is what some of the party drugs do to people. It artificially gives that feeling. But what it really gives is permanent brain damage.

When you see a lone runner smiling away for no reason, you know the truth now.

So why are we talking about getting high and all that. Why not. Sometimes such as pressures in life can makes things look harder than actually what they are. So when feeling tired or feel the need of some sort of self healing or time to think time. I reckon nothing does for me than a run. It is a pure meditation. Go in to a trance mode.

That is when you are flying. Serendipity is Life.

Half Marathon trining program- 2 1/2 months

So running time and talking about running here. So after a failing effort to do a 1:15 half marathon, decided to test again in 2 1/2 months.

1 1/2 weeks ago it was 1:28 So this may look kike a impossible mission but have to just do it.

So this is the Work in progress training program. If all goes well and no injuries or surprises. But I believe in serendipity.

So lot hard work ahead and have to be up for it. Dont think there are any short cuts in this journey.


SOSO (same ol' same ol)

1st Week
Sunday to Thursday
morning 45 minutes/ 1hour stationary bike session || evening 7 miles SOSO

2nd Week
Saturday to Thursday
morning 1hour stationary bike session + weight training (5 days) || evening 8 miles SOSO

3nd Week
Saturday to Thursday
morning 1hour stationary bike session + (6 days) || evening 9 miles SOSO


4th Week
Saturday to Thursday
morning 1hour stationary bike session + (6 days) || evening 10 miles SOSO


5th Week
Only 3 days
morning 1hour stationary bike session + weight training (3 days) || evening 8 miles SOSO

6th Week
Saturday to Thursday
morning 1hour stationary bike session + weight training (6 days) || evening 10 miles SOSO


7th Week
Saturday to Thursday (one day long, next day short)
morning 1hour stationary bike session + weight training (3 days) || evening 12 miles SOSO
morning 1hour stationary bike session + weight training (3 days) || evening 8 miles SOSO

8th Week
Saturday to Thursday (one day long, next day short)
morning 1hour stationary bike session + weight training (3 days) || evening 13 miles SOSO
morning 1hour stationary bike session + weight training (3 days) || evening 8 miles SOSO


9th Week
Saturday to Thursday (one day long, next day short)
morning 1hour stationary bike session + weight training (3 days) || evening 13 miles SOSO
morning 1hour stationary bike session + weight training (3 days) || evening 8 miles SOSO

10th Week
Saturday to Thursday (one day long, next day short)
morning 45 minutes stationary bike session + weight training (1 days) || evening 13 miles SOSO
morning 45 minutes stationary bike session + weight training (4 days) || evening 7 miles SOSO
morning 45 minutes stationary bike session || evening 2 miles SOSO

Hopefully do the half marathon at 1:15

Royal Park Half Marathon video

Here is the link to the Royal Park Half Marathon video

http://www.channel4.com/programmes/triathlon-2010/4od#3129540

Accidental workouts

Hello people, so sometimes workout can be going for a run, going to see Jim/ or gym, a bike ride, power walk. It is all good and it all adds up. Now sometimes the serendipity effect kicks in to workouts as well. But you don't want any surprises as we are talking about pain here. So this unplanned workouts can come from all over the place. So this is my story of one of them.

Yesterday, like a bird, absorbing the fresh air from the Regents Park went over to happy go lucky Camden. Why, one of my dear friends had a becoming a Brit celebration so Aus to Brit. So had a nice eve, exchanging stories, talking about the good old times, so the time went by and without knowing it was 2:30 am. Back of my mind i knew had to ride back to West London on this cold rainy night. So finally it was time to go back.

Now this is the best part. Got to the freedom machine(bike). The back wheel is flat as nothing. Gone. Straight away knew i was in for a treat. Thought about repairing the puncture, but the emergency puncture repair sticker that i carry in my wallet wasn't there. I see that all the time sneaking somewhere, but to my luck it wasn't there today. Where are you when you needed the most. Same with the bike, had it for nearly five months, no trouble, worked like a charm, not even a flat tyre. But now its is all going according to not planed.

Check the tyre, an earring has pierced the tier. So decided to try the luck by riding on a flat tyre. Been on dirt roads, up mountains, snow, down the rivers, for kicks but never gone out on a mission with a flat tyre. So no lights, now have to find the way back as well from Camden to Notting Hill. With all the love and due respect in the World you have to like the colorful characters in Camden. It is full of life and you get the folks from all walks of life, the pub goers, the party people, dancing queens, the punks, the cool kids, the babes, the hunks, the weirdoes, the hippies, the vampires, the drunks, the observers, the perverts, the lovers, the haters and the normal if there are any. From where ever they may hail, all are trying to have a good time till the wee hours of the morning. The beauty in life. And me now doing the people surfing on a dysfunctional bike.

So when there it is flat tyre, it is proper hardcore riding. All the way, stand up riding. No sitting as it would break the tyre in half and way too wobbly. It makes it really difficult to balance as the back wheel goes all over the joint(posh english). One mistake or if the tyre flips, then i know i would be stopper for a car or a bus. There is a bus leaving in five minuts, please be under it situation!. Danger alarm bells ringing big time. On top of this, with all these one way streets in the Camden, go lost big time. Somehow ended up on bottom of the high gate hill. No way going up there, so had to tun back to find the proper way through green park. Anyhow, there was a sign towards Central London, so that is where I am going.

This is the part I feel bad about the whole experience, by me doing all this stupid things, I put other vehicles in danger. So I decided to ride on the pavement. So somehow got to Marylebone Road, and from there all the way to west is the best London. So jump on the road, if there are people on the road pavement, zig zagging, the pain in the legs are proper. Thanks the legs doing all the hard work you get warmed up, otherwise it would have been a proper cold experience as well.

So one turn, two,turn, sooo not interested in doing the journey, but have to get back. no worries, i know cant help but have to get back. Have to get back on the road, hope this traffic would stop on the road. It is 3 am in the morning and London is still live and kicking. Wish i could have a nice coffee. I wish i could fly on the this bike like the magic carpet. Go somewhere truly nice. Somewhere i always dreamed of. Dont know how long it is going to take. Legs are aching. Shouldn't give the knees any strain, as this week is the week off from running. This is not going to workout. What if the tyre come off. It is going to be no riding at all then. Cant walk now, its too far.

Seeing Edgware road was a welcoming sign, keep going, no turning back. Westborne park road greeted with quietness for a change. Seeing the beautiful Portobello road is always nice. Now it is downhill from here. This is the best part of this area. Going out is up the Notting Hill, Coming back, it is down the hill. So this is nice after a long run as well, you know the home stretch is down hill.

Dont know why she gave this smile, may be she pity the fool, may be taking the Micky. She looked genuine, she had nice eyes. I couldn't even smile back, it was a glance, just passed by, a smile for me was ten thousand miles away. But that was in Camden, i am here, but that face keep flashing, i hope i'll see that face again......thoughts flow like a river........ i am tired..... keep riding........ not to far to go..........

That is my night rider story. I have to write these experiences to comeback and read in some other year if yes.

So there you go. The accidental workout. Proper workout times two unplanned. This is like doing a jungle course at 3 am. But as they, it all ads up. Days like these were plentiful during the years of globe trotting. But now add it as a workout without a choice.

Commonwealth Games Marathon

This the link to the video of the Commonwealth Games Marathon on BBC iplayer. This would stay online for a week and then goes to neverland. This is a two hour mix fruit of sports, so the marathon starts at minute 33. Enjoy

http://www.bbc.co.uk/iplayer/episode/b00vddm1/Commonwealth_Games_2010_Day_11_Part_2/

Break time!

Ok, yep do understood, that long run was difficult, took a lot out of you, not happy/happy with time time. So you were looking forward to that race day and now it is history. During those long runs it was blood sweat and tears. So now its Bud, Sweets and Beers time..... yeeeehhaaaa..........:-)

During those long training runs, couldn't wait to take a break even though you enjoy this challenge. Weeeeellll you asked for it. No one told you to run 13 miles 26 miles and to give everything you got during that memorable race.

So now the break time. Think it is best to give at least a week off after a big race as a break from running. Some pro's like Ryan Hall said during an interview, sometimes he takes off a month from serious training.

So me i say, It is best to give a break from running, weight training and even cross training as well as frigin stretching.

Why, i think the break cloud be something to look forward to when you put lots of effort in to achieving that goal. So you know you are going to treat yourself with some lazy days and that itself could be a validation for the hard work.

Other than that giving a holiday to the knees, joints, muscles and your lovely easily breakable heart is good. They can recuperate during this time. So get all those joint aches away, repair any issues that may have thanks the body's natural healing powers. So you say to you "i am going to look after you mate"

Also this time can be your planing time for the next training period. What are my next milestones. Where i want to be, How i am i going to improve my time. Do bit of research on running.

Look back and think heavily on the mistakes i made, Why did i do them, Why i should never do them again.

Also talking about Bud, Sweat and beers. To be honest not in to climbing up the trees or going to moon nor want to get high as a kite. Sweets, once in a while like to treat my self but not too much. Beers dont do it for me. So abstinence is the key word i guess.

Anyways guess its enough for my ramblings for today.


Winners of the Royal Parks Foundation Half Marathon

image credits Royal Parks Foundation Half Marathon

running and blood donating

Why do we run. Because it is in our blood. So from the days of caveman we ran. So now we run for enjoyment, to keep fit, to get that competitive feeling, get the runners high and to run away from bad experiences. But it is not all about running and keeping fit. Sometimes have to give something too. Sure people give back to others in various ways. Yesterday thousand of people ran for various charities. So today it is blood donation day for me. Personally i have pledged to donate blood at least 4 times a year and been donating since 18 years old.

Have to understand though, when you donate blood you give about 10% of your blood. But thanks to the body's regenerating capabilities it can reproduce this in no time. Personally a blood donation does not affect me in any way. I dont feel a thing. Only thing i feel is happy. Why some feel good by giving. I strongly believe in; i get to keep what i give. I get to keep the good memories of i did something good and hope this saves someone's day. It is like saving your good assets in the blood bank.

So now that running is getting serious, had to postpone the donation by a month, just to be on the safe side as i was training heavily for the race. Yep i said feel nothing in above, but you don't want to push your luck. Check this out, if blood is needed to be exported internationally they transfer the supplies on vessels (blood vessels:-).

So if you get hungry after a donation, and you are vegetation why not try a "Donor" kebab. Make sure well hydrated before going for a donation. I've heard that vampires like folks with high blood pressure. So run away from vampires.

In this lifetime was lucky enough to donate in Australia, Sri Lanka, New Zealand, Scotland and England. In Canada they said no, why because before i got there traveled in Asia and South Asia. So there you go, doesn't matter where you are from, where you are going, or where you at. Can donate in any place.

I do understand some folks are not allowed to donate blood for various reasons. I think you still can register yourself as an organ donor. This is good too. So there are various types of blood related donations, obviously blood, then the light version - plasma. The heavy version bone-marrow. So there are plenty of ways your can give.

So that is me for today. And here is the link to the UK blood services.

Half Marathon

Big thank you thank you thank you to the Royal Parks Half Marathon. It was a beautiful October Sunday. It was sunny warm day. Lots and lots of awesome runners. The corse is needless to say is unbelievably beautiful. Most of all the spectators was amazingly nice and cool. Without their encouragement the race would not have been the same. I want to do it again tomorrow.

So 10.10.10 Half Marathon for me was yet another reality check. name:anthony de silva, age:35 so that is 9 or 10 in donkeys years. Weight: 64kgs. Height 5' 9 1/2. Current city: London, Half Marathon finish time: a disappointing 1 hour and 28 minutes............. mood right now= :-(

So good side is participation and finish. Bad side is the timing. Yet another blow for my big man talk. My aim was to complete the course at 1:15 and i secretly believed i could do that. But the reality is way different than ambition. So yet another try and fail.

So what went wrong. Wanted to go faster but legs weren't responsive, simple as that, but it was hard at that time. The issue that i cannot get my head around is, the course is my training ground. I do my normal training runs faster than today's finish time. So i still try to answer where did i go wrong. So half marathon is at 1:28 means a full marathon at 3:20. That is not on. By april 2012, i have to be a 2:16 marathoner. So today's setback is major major.

Plan was; at least finish this run at under 1:20 so the next race don't have to stay at the back. But now this race has to be added to part of the learning curve. So this year timing on races rays 10 miles at 1:08, 10 miles at 10:04 and half at 1:28. So lot of work ahead and to be sure to be sure there is room for improvement.

So, after 3 miles in to the race, the race tv guys on the motorbikes came from nowhere and ask about why i run for Royal Parks Foundation as i was wearing their running gear. I even forgot i running for a charity and i think said something about building a park. So i was gone after 4 miles. Knew it is not my day and the next 9 miles was a gig loooooong- "Where is the finish line...." But didnt want to give up, Why, you dont give up on things you believe in. just thought just keep going and see what happens. The crowd cheer helped, and the water service stations gave a new life line, thank you. The last mile was a huge drag. Went on for ever and finish line was like seeing happy days!

Also, my lack of being in a race situation was very visible. I nearly tripped 3 people trying to cross their paths in water stations. So my Do Unto Others was not at its best. I am glad no one yelled at me other than couple of look out buddy. Also, start at the mid section of a race doesn't help. Why have to wait till all the others in front go. The race organisers allocate numbers according to the expected finish time, somehow i ended up in the middle area. May be i buggered up the form. who knows.

So there we go ladies and gentleman. You try you best on the day and this is the outcome. So it is not a means to an end. Have to think it is yet another race and people face way more setbacks in life than timing of a race. So have to pick up the peaces and move on....... move on...... more training......train hard.........more running......more running......ruuuuun Forest.......run...........

Chicago Marathon 2010 video

Here is the video of last moments of Chicago Marathon 2010 . The best marathon finish i have ever seen.

Track and Field Videos on Flotrack

Track and Field Videos on Flotrack

Royal Parks Foundation Half Marathon

Countdown to the London. Royal Parks Foundation Half Marathon says 9 hours and something to the start time. So on the 10:10:10 at 10:10:10am i should be running with 14,000 other awesome souls. So needless to say pretty exited as well as butterflies going all over the place with excitement. Can i finish it. Will i get injured, can i keep up with the pace, will i get a good start position, am i ready for this, can i go to sleep or will i wake up?


So after months of looking forward in a super geek way, now it is nearly here. So no looking back, just going to go there thinking it is yet anther training run, and just have to take it as hitting the dance floor with some seriously ugly moves and thinking Yep, they are awesome and go for it. Have to enjoy the moment i guess.

Me, i run behalf of the The Royal Parks Foundation , Out of all the charities listed why i chose them. Firstly i can give back for them giving me the amazing Roayl parks of London to run around free as a bird. I decided to give all my targeted amount by myself to say thank you. According to their website; "Our small team of enthusiastic fundraisers is currently focused on raising the £1.8million needed to create a fantastic, new, eco-friendly education centre for Londons young people in the heart of Hyde Park. We have already raised £1million - your support will help us reach the target!". So if you are the giving for the good type for good causes here some thing to consider and the link_is http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=anthonydesilva-1. I say thank you.

The organisational aspect for the for the event must say is excellent. Saw the marquees going over the week. So saw it being building up day by day. Today seems like, they all set up and ready to rock and roll. Website is excellent. Very nicely designed. Very informative. They kept informed about the buildup as well as what is going on on a regular basis via email and facebook. So kudos for the organising committee.

Even to get the race-pack took less that five minutes on the line. So as a tip for the dodgy minded and want a beautifully designed t-shirt for free. Honestly speaking, have to wait for another year though. Firstly go the race office on the day before the race. Earlier the better and location is, the open area in the Hyde Park near the Kensington High Street. Tell anyone who politely serve you that your name is Smith or Brown as these are the most common names in UK and out of 14,000 guaranteed you going to find this name. If you are blatantly obvious that your name is not Smith, then try "Patel". Then they would ask "is your first name Tomtom" or whatever. Say yes. And then who-la get the race pack with a t-shirt with that awesome design and made with bamboo for free. This is for sake of trying to be funny but dont try that. Bad karma.


So hope everyone have a nice race and get a good time.

3 days to half marathon, exited!

Three days before the Royal Parks Half Marathon. Website says 14,000 people going to show up. Dont care abut the position but really care about the time. If i make it under 1:15 be happy as Larry. Would be awesome, great, unbelievable, cool, glad, da da da............. Anyways so hopefully everyone who is going to the race gone on to the sloth mode or the correct term tapper. Weeeeell cannot talk for other people.

Even though it is the relax time still need to keep those legs occupied. Why, you may ask. Firstly don't want to show up with stiff pair of legs. Especially with this course, think the first few miles is downhill. So imagine 14,000 going for it. It would be like bats out hell. Guess it is very important to be ready for a fast start. Sure pre race warm up is good, but the momentum that is building has to keep going.

Last week three 10 mile runs and three 7 mile runs. Still scared to do the whole 13 after a hamstring incident. So This week 3 seven mile runs upto yesterday. Little bit cross training. Today take it eazy. Sorry to write personal mileage, injury and me me me stories. But this is my diary and i think i am writing to a friend.:-)

Anyways so tomorrow 5km run, slow pace, Saturday may be 2kms and few sprints in the evening and a small walk.

Stretching, stretching, stretching, streeeeeeeeeeeetching how many times do i have to tell.

I've read pros go on carbo loading this week. Sounds good. But how much is loading... the thing is with loading comes too much food consumption and then dont want additional surprises on the race day by being having too much food in the system. So better not to eat much on the race eve an well as on the race day. Have lot of fruits stars with the letter "A" like Apples, Apricots, Avocados, Bananas..........

So keep the energy stores high, fatigue down, stretch, keep it cool and i think i can think i can attitude may lead to have a nice enjoyable race.

have to get back to work. See when you work on IT sometimes have to work on cloud technology. So i am going back to the clouds.

Berlin Marathon 2010 videos

Here are some links to the Berlin Marathon 2010 videos

Winner Kenya's Patrick Makau and Geoffrey Mutai was greeted on the finish line by their Prime Minister. Respect

By the way Patrick Makau has a very good running style. He uses the bounce very well, Very good stride length. He is a not a power marathoner, he uses his physique very well. It is in a way uses the energy return from the previous stride and the bounce to the maximum advantage. very close to flying without taking off.

Videos are in German so better find a translator if you don't speak German. But the video says a thousand words. I think commentary goes like "Please To Me Do Not Go Back A Running Marathon". not funny.....















http://video.gmx.net/watch/7777140

Sloth mode

Tapering goes hand in hand with the race day. It is more associated with the full marathon. It is about reducing the training load gradually and give the body a rest before the race day. Some folks say 3 days prior to the race stop everything. Just eat, carbo load, and drink. So in a way pretty much taking the sloths mode for the week and give it all out in the race day.

It may sound like plan, but not sure whether it is that good. training keeps the muscles occupied, heart on an optimum working level as well as keep the intensity going. Sure rest keeps all the energy stored as well as not make the body rundown. Last thing a athlete needs on a race day is to be run down and be twisted so not get out of the bed. Being on a optimum shape is very important. Being twisted is a shape too. Then being round is a shape one can argue. I guess it doesn't matter as long as you know hard work is done before the race day and it is about being ready and up for the challenge.

So better to cut the training schedule by say 25%, better not do more half marathons as it is just a week away. Anther thing is, if the race is in morning. It is better to do your training in the morning too. But it may clash with work. But try to do early morning sessions. Personally not a fan of morning runs as sometimes it takes a lot out and sometime it is difficult to run straight away like a bat out of hell when you are half a sleep and do long runs.

So work commitments and other commitments may interfere with morning runs, but at least before the race get the body use to the time race starts. If you can, study the race course, do couple of trial runs and sometimes even drink the drinks organisers/sponsors serve on the race day. Why, because dont need many surprises on the race day.

Here is a really good video from Ryan Hall a champion long distance runner

How to deal with a running injury

So how to deal with a running injury if the extent of the damage is unknown. This is like many other things is personal. If you are a curious type, might as well go out there and see what happens. So keep on running may or may not be the cure but hey give it a go. Sametime rather than going for a run, best to do some cross training. Say cycling or swimming. Personally not that in to swimming these days but it is to be sure to be sure a one of the best cross training things ( the magical thing word.....).

The medics and the level headed folks might say go on RICE. RICE doesn't stand for grain that you get in the super market. It is Rest, Ice, Compression and Elevation. So "Rest" is to not to use that body part that is not functioning properly. "Ice" is to chill out. Compression is to get the blood flow working properly and the elevation is to keep the swelling under control and it is to keep that body part above the heart. So if you have a broken heart elevation might not work for obvious reasons.

Also for medical insurance reasons make sure your injury is decent enough to talk about. If you accidentally hit a parked garbage truck for no reason and got injured. Then the insurance company might say "we cannot pay for being a moron as it is a pre existing condition".

The thing with running is it is difficult to find a day where all the parts are 100%. So i personally dont go on the RICE mode unless it is really necessary. It is best to do cross training when slightly injured to keep the hear working properly and to get the stamina up and running. Otherwise without knowing excuse mode kicks in and then the lazy days.

So best is to take special care and give plenty of TLC for the part/parts that needs attention. So if you don't look after you weeeeel who will?

have a great day

Hamstring

Needless to say about the workhorse "hamstring" muscle. So if you don't treat it right, it would let you down. Why did you say that you asked. It happend today. So the boring story goes like this. It was the third half marathon attempt in five days. Couldn't even walk properly during the day. But decided to push the luck as you do. It was raining heavily, i mean poring. So slipeery roads i say.

So what happens here is when the the roads are wet you tend to take a conservative running stance. Which is use more of the use of hamstring than the lower leg. Also when you haven't taken enough rest or recovery time is low, the legs are tired already. So with all this negative input to legs plus bit of tiredness on the run, oh nearly forgot to say, going downhill too. Wham! the feeling of electrocuting on the hamstring. Hamstring is located at back of the head, no it is actually back of leg above the knee.

What to do, stop right right there, no more running unless you want the category three hamstring injury. That is when you cannot run for sometime with a muscle tear. Try to do mild stretching on the spot to ease the situation. But if you keep running it is asking for trouble. So what happened is; still raining heavily and 4 miles to the place of aboard. Weeeeelll options to get back are taxi, bus, hitch hike, get a ride on someone's pushbike or Johnnie Walker (keep walking my friend). Me being me took the last option.

So it is raining heavily, cold, no jacket on other than the thermals and T-shirt. Have an hamstring injury and mobility is slow. Not happy times but not whining, and have to understand it is part of the deal. Things not working out as planned it part of life and these are pretty much asked instances. So shivering kicks in after two hours in the rain. A mild hallucination when the coldness gets bad to worse. Arms and back just folded inwards. Walking like a zombie a one would say.

This is when you wish that angel would come along and say everything is going to be ok....... You look up hoping that sun would shine... try to think what hot days would seem. A smile on the face is thousand miles away. So proper run down in the dumps. Thinking this is not bad another mile or two would be able to have a hot coffee. What about the people who are stuck in a mine or stuck under earthquake ruble. What happen to folks who ended up trouble when they climb high mountains.......All sorts of thoughts coming..... At least people are around. So cant be that bad. So hobbling along finally got back and let me tell you, never been happy to comeback the dwell after run.

So what next, best is not to run tomorrow. See how the leg turns out. Better to go on the stationary bike as it is less impact on the leg. The Royal Parks half a marathon is days away... But the show must go on. Thanks for friday being the day off, two days away from running is not that bad. Hopefully Saturday would be able to run again. ]


So the moral of the story is take special care when running in rain especially if you are run down.....

Running at night.

Talking about leaving the house at half past 10 for a run. This is like a drama run. Focus is minimal. That was today's mission. This is it, if you have to struggle with work demands and fit in a wee run in to the day. Sometimes just have to do what you have to do. Hardest part is to get out of the house. After an awesome London summer, winter is winking. It is telling you "hey best is yet to come". So winter gear in out and day light is getting shorter by the day. So it is pretty much a go for it run. So make sure you are prepared to cop a few comments from few merry drunken fellow people. It is harmless fun. Just smile and move on. The constellation is you'd come across a occasional freak like me who are running at night. It is good for bit of validation. A nod to say, yep its not that fun but im here and i am ruuuuuuning...........

Make sure you avoid telephone poles, trees,pot holes, garbage cans and parked cars. It is very easy to not know where you are putting your foot in to. One mistake, there goes the leg some other way. So alertness and care is number one. Running in the park is not the best idea after dark. You get the werewolves of London hanging around waiting for opportunities. Make sure pick the roads that are busy and make sure other people are about unless you are superman and no worries. Also, be wary of the cars and make sure that they see you. Not to seek attention but to make sure that you are safe. So reflective clothes and shoes help. I've see people with fit on head lights on their head. Lights are on but no body's at home. Try not to wear your black Darth Vader outfit. So white and yellow is a good choice. Make sure not too tired as if you are too tired cannot concentrate and ended getting in to difficult situations.

Talking about the worst situation i came across in a night run is. A random person who is about two and half size of me, for no reason came right at me an had a super swing. Thanks to zig zagging dodging moves, he missed me. Didn't say anything, i just kept on running. Catch me if you can........ The best is not to give these people attention. If they tried and missed weeeell. What to do, as they say keep on running. So if you are running and people try to approach you in a funny way, just keep away.

Anyways that is me for today. Keep safe and cruelty free. Have a nice night run:-)

Flying

12 days before the half marathon, yet another half a marathon under the belt. Tired, yes, is the training going ok. As long as it is injury free, no worries. But would be soooooo happy if i can fly. Fly as in run fast. It is always bit disappointing when other runners pass you. Then have to come up with excuses, they are just running a short distance, i am going slow today blah blah.... Excuses galore. So i think i ca i think i can. Guess there are no short cuts in life. Even there is it is temporary. I think hard work is rewarding. Your hear knows you put the effort and rewards to seeing your dream come true. I dont know whether there are true dream come true situation. It is that achieving something is achieving little little step. One stride, two stride, three......... and one hundred thousand strides. Every stride counts.

With all the dreams of getting good times in races. Have to expect disappointment too. What if i lose. So what, some one else won. So have to be happy for the other people. It is not all about me me me, look at me. Respect, honesty, leaving other people alone. It that long distance running can be sometimes aimless just running for miles and miles on road. So you come across lots and lots of people. So have to respect their right of way. They are doing there own things too. Try to say thank you if they give you some room to run. If they stop the car so you can cross the road.

Today while if was running there was someone riding there bike right behind me. I nearly said go away, but said please keep away. But felt sorry for saying that and turn around and said im sorry didn't mean to be rude but i am scared of getting injured or hit by the bike. Come across these sort of moments all the time as most of the park foot paths are shared by the walkers, runners and cyclists. Sometimes if people deliberately cross your path other than being rude, try to see what language they speak and try to say something in there language. The other day i said to a Chinese couple nee-Ha-OW that means hello. Or Namaste if they are Indian. Or just say hakuna matata and get on with it.

After the run eating

Is it ok to eat a big bowl of pasta straight after the run you asked. Hmmmmmmm not straight away i said. May be after an hour or so, eat as much as you like. During the run pretty much all parts of the body is working tirelessly and if you are on a faster run it is in double action. All parts of the body is doing whistles and noises to get the attention of oxygen rich energy cells. So heart is pumping blood 200 miles per hour. So yes by the time you finish the run pretty much run down, hungry and thirsty. So best is to get the thirst out of the way. Water is the best friend. You may say; why not energy drinks. Sure why not. Go a head. They are full of sugar and electrolysis. They would replenish some of the electrolysis lost during the run than the big bowl of pasta. As they say, every thing in moderation. Too much water is bad too.

Another reason not to eat straight away is, you would not get a chance to eat a bowl of pasta during a marathon. So every training session you could use as a race simulation. So as every training session not being a marathon session, it takes a lesser time. So the body would expect some food after 1 hour or so after you start running. When you don't take food, then the fat burning cycle kicks in, then hit the wall.

So after a run best is to do the warm down, stretch, then clean yourself with clean o pine:-0. So after about 45 minutes from your run go for the big meal.

Running TV - Live and Later

BBC is a good source for Live long distance running events. Today they have the whole The Great North Run on http://www.bbc.co.uk/iplayer/episode/b00ty6zv/Athletics_2010_Great_North_Run_Part_1/. BBC keeps these programs online for seven days after the event. This goes for the London marathon as well. Unfortunately you have to be in the UK to watch it. But there are ways to get around this by bypassing the country restrictions.


http://www.universalsports.com/ is a good source for Long distance running vents telecasts. They show the New York Marathon Live.

These are very good for inspiration and study race techniques. As some of these are on demand you could pause, rewind and do all sorts of gymnastics.

Have a nice day

Nike LunarElite review

Have to be honest, this is my first video review. So please forgive me if it bad but did my best.




have a great day

Inspiration

If someone asked how are my favorite long distance runners are I'd say Ryan Hall, Samuel Wanjiru, Haile Gebrselassie and Josh Cox. Need no introduction; they are very good at what they do and i look up to them. Day in day out. Other than these folks i really like every single runner and non runner out there. Even the slowest runner that i come across in the park. They are all out there for a purpose. They all could stay put and do something different, but they chose ok i am going for a run today. No doubt each of these folks have there own share of issues, responsibilities, lack of time, demands, dependents and constrains that we all face. But with all these, guess they have chose to go for a run. The professionals; it become part of their life. Running made them who there are. Made them someone that people look up for and gave many others a hope that if they can do it why not me.

Why Ryna Hall, this fellow is awesome, never give up; hard work at its best. There are lots of videos, articles about him. If you study him you would understand not only he is a superb runner but Ryan is really down to earth. No ego; just a simple dude who like to run and doing his thing. Respect.




Samuel Wanjiru. Super awesome running technique. Kenyan superstar and the Olympic gold medalist at Beijing. The best running technique i have seen. He uses his stride angle, body weight, bounce and stride line go for a maximum distance with lowest energy spent. Upper body is relaxed and super super efficient stride angle. It looks like more than 100 degrees. No stiffness in the running action. Arms open means relaxed as well toes are not curled. So foot movement is efficient. Use the bounce from the last stride efficiently take off for the next stride. Also vertical head movement is non exists. Even though utilizes the bounce the tarmac gives he does not over use it unnecessary to over bounce which is very bad on the knees. Never over strides, which means less break effect. Look out for this guy to do sub two hour marathon!




So this is it for today. Bit buggered after 2nd half a marathon in three days. So Shall write more later and have a nice day.

Running in the Rain

Is it ok to run in the rain? yep.. My humble advice it go for it. Have to prepare for all sorts of weather. What if precious race-day ended up being gifted with proper poring session. Do understand it is cold, wet and no hope of sun, but take it as it is and try to enjoy. To be honest i have this secret likeness of running in rain. Especially if it is a warm day. Today it was mini thunderstorm sort of weather. It just kept pounding over the Hyde Park. So 13 miles of battle with the rain. Felt like asking is that all you can give!

Anyways what to wear. It it is a warm day; just normal running gear would do. But cotton no go zone. Soak with water it trebles the weight. But these days cotton is no go anyway when it comes to running with all these dri materiel around. Apparently they are suppose to make you feel dry. Every little helps so less weight to carry as well it helps to cool you down. Weeeeell when it is raining it is cold and cool all the way;-) Also keep in mind there is a thing called Hypothermia.




Shoes when running; if you can find water proof shows it is better. I think the trail shoes are better on a rainy as it grips to any surface better than the normal running shoe. Also be wary on stepping on pot holes. It is very difficult to see what is beneath. One step wrong ended up being rolling a leg. Also make sure not to adjust the running style. Yep do understand it is slippery. Water has gone inside the shoes, Everything is wet, water is dripping, visibility is poor. Getting dark. This is ads lots of ingredients for an injury. Especially when the shoes are not gripping properly to the surface it tend to drag a wee bit with the slippery surface. This is very bad for the knees as they have to take the impact from this excess movement. So make sure the alert levels are high and less time spend on the dream world. Slow down, as it is better be safe than sorry.

So if you like to jump in to the puddles and imaginary dance while you run and don't care about if people think you are crazy, go run in the rain.


So moral of the story is Just keep running...............................

Cross roads

Not concentrating enough- Like everything else have to be serious with everything that is being undertaken. Sometimes i feel like do as i say not as i do. When it comets to running one wrong move could be the end of dream. For example run over by a bus or put a leg in a hole.

This a drawback of road running. Luckily for Londoners they have one of the best park systems in the world. Miles and miles of traffic free running. Hyde park, Wellington Gardens, Green park and St James park the loop is 7 miles. Of course it is not a clear- cut traffic free. There are handful of road crossings. But they are mostly trouble free other than the crossing the big bad tricky Wellington Arch island. Lucky enough to stay alive trying to beat the traffic lights. There is an underpass but that does not connect the running path so that doesn't help. So don't loose concentration when you run in these parks, especially crossing the roads. See these are million dollar advice.

Anyways this a short one for today. Have a nice evening.

What not to do on a race day

What not to do on a race day


This is from personal experience and writing after getting done nicely. These are some of the things i've learned the hard way. Weeeell only parts that is applicable to running. Otherwise i can write a book about other experiences while going through the journeys.

Show up late or not giving enough time; Needless to say, if you tun up late for the race, it is gone, there is pretty much nothing you can do, nada, nein, nope. Today showed up ten minutes before the race; so had to rush to get through the registration, put the race number; go to the start line, Soon as i got there race started. If i got two minutes late, it would have gone..... no running

Sleep- Make sure you get enough sleep; Dont try to do a race if you slept two 3 hour slots for past couple of days. Body is already tired of lack of sleep and energy channels to different parts. Also concentration seems going all over the place thanks to tiredness. Less focus.

Warm up. Warm is extremely important to quickly adopt to the race pace; environment. Also for injury prevention. Not too much or not to little. Too much would take away too much of your precious fuel. This goes with training as well. Start slowly, get the hart rate up, get the legs moving. Get all the stiffness out of the joints and let blood flow going to all the muscles. Talking about too much warm up; i cycled for about 4 and half miles to get to where the race is; also knowing i am running late put more gas on the peddles and by time i got to start sure warmed up but way too much.

Stretching- worm up and stretching is like letters and stamps. They have to stick together if you want to go places. Stretch your legs, back, shoulders; You need to be flexible like elastic before you start the race. More the merrier as this would keep you injury free or minimise. If you tend to rollover your ankle, if you stretch your ankles properly on a regular basis; even if you rollover your ankle it does not matter any more as you are prepared for this.

Good starting position; Not having a go at the slow runners. There are runners with various abilities. Some are slow some are fast. If you stay at the back of peloton and if you think it is slow where you are and want to mover to the front; this is where you have to do all sorts of dummy moves; hopscotch and jump up and get around.

New shoes or cloths- Race day is not there to experiment with accessories. If you are not comfortable with the brand new pair of shoes you bought and cant wait to take them for a spin; dont make it your race day. It would lead to lots of uncomfortable moments if the shoe does not fit. If the cap fits ware it. No worries, the worry is if it doesn't.

I'll write part two of this tomorrow. Today 10 miles at 1 hour 5 minutes. Didnt go according to plan. I have to be able to do ten miles under 50 minutes, if i have a slight hope to go the Olympics. One of my biggest (super) heroes is Eddie the eagle. So if Eddie can do it, weeel and an average joe can do as well. The positive is i reduced my time over the same distance by 4 minutes from two months ago. I truly belie i can do better but that comes with hard work and dedication so i think i can i think i can...........

Battersea Park Run

There is a awesome Organisation called Sri Chinmoy races http://uk.srichinmoyraces.org/. According to them "There is a one road a head of you and that road is ahead of you. Always a head of you..." True. not going to argue about this. So i am going to take up on that offer and doing a ten mile race that is organised by them. This is the second race for me and to be honest my first race timing was very bad and it harmed so much for my running ego. See the running ego comes with hard work you put in and sometimes i believe i am better than what i really am. So that was really good wake up call to work harder.

The Bathersea park borders the river Thames. So it looks at the river:-0 It is a well kept and runners paradise. Wide traffic light free paths with lots and lots of greenery, flowers, animals thanks to the little zoo that they have there.


Last ten mile race at the park, I think i was 24th. Hopefully tomorrow have to get better time. If it is 55 mintutes i would be happy as Larry. If it is one hour, yeah...... anything over that Not happy....... But i am going to go for it. It doesn't matter if i ended up becoming 100th as longs as it is a good time.

The best thing about regularly racing is, it gives you a good foundation for better races. Get used to the pace and running with a competitive bunch. Normally long distance races are supper fast at the beginning. Everyone just go for it until realising fuel getting low and sometimes hit the wall. Last race, before the the race can remember thinking just go and do the best. Dont try to do what the Joneses do, do your best. Dont run fast and then realise no more energy to finish the race. Just go there and see what happens. See what's in the tank for the day. Dont try to be a hero. Just run thinking this yet another training drill.

Sometimes club runners are very good at what they do. They take turns to be at the front and take the wind and set pace. Rotate the shift. If you go solo, good luck and cop the wind all by your self. Wind and running itself is a topic of its own.

The other interesting in races are the varying pace. It goes fast slow fast slow. Sometimes seems very difficult to keep up if you are not one of the initiators. It can tire you down really badly. The reason is, if you are not setting the pace you dont know when it is going to slow down or would it ever slow down. So sometimes tend to hold back and drop hoping that it would slow down. Weeeeel this when the boat leaves without you. This is a cruel but honest tactic and in a race situation they are not there to make buddies.

Anyhow wish me luck as i need a load of that, last night just three hours sleep thanks to work/research. So today half zombie mode. Hopefully all the joints would work properly tomorrow morning as the race has an early start. As they say "early bird comes back late:-)

cheers
me

Long run

It is best to mix and match runs. Distance of a long runs varies from a person to person and sometimes long runs should be just time rather than the distance. A two hours session should be a good enough long run if you are preparing for a marathon. Do more if you can.

When you do a long run it is best to do it after a rest day. I do understand the professionals run seven days a week and some morning and evenings too. The millage can go up to 150 miles a week. If you can do that fair play and all the kudos.

Long distance go hand in hand with boredom. Music is very good companion. If you have a friend/s up for the task then it is better. Then one can talk everything under the sun doing so.

The hardest part of the long run is actually starting it. You really know you are in for a cocktail of pain. So your precious mind do all sorts of gymnastics trying to find excuses not to do this run you planned when you a on a relax mode. Excuses galore and mind games with one at its best. But what can i say, do it for you. If you dont do it know one shall blow the trumpet for you. The hardest part for me is to get my self out of the door. That happens pretty much every day regardless of whether it is a long run or a short run. So i say to my self. Lets go, if it seems too hard do short a distance and come back. That reassurance is enough to get out of the door. Once you are out there and get in to the grove. Just go with the flow. Without knowing just want to run. It just happens. So as they say just do it.

When in training, just start slow, just keep on a slow pace untill proper warmed up. Also make sure you do lots of stretching and other warm up. Get the stride going and get in to mode. Try to enjoy the scenery. Doesn't matter if it is endless smokey concrete jungle and hamering away your tender knees on nut craking concreat foo. There are thosands of others do it. You are not alone.

Count the miles, count the time, then when you come back reward your self with what ever you like. How about a peace of cake if you are in to sweets. It is what ever you fancy really.

aaaanyways, as for a progress report of this weeks training. Did three half marathons and two short runs. The first half a marathon didnt go according to plan thanks to a cramp. Who said that things would go according to plan. But other runs whent well. Today no running as Saturday ten mile race at Battersea Park. So today four hours on the bike all over London. Sometimes i go walkabouts on my freedom machine(bike) it was one of those days. Rain...... sun......... wind........ it is all good.

have a nice day
me

The Royal Parks Foundation Half Marathon

35 days to go and that's what the website tells http://www.royalparkshalf.com/. Raceday 10-10-2010. Plan- run it in 1 hour 15 minutes. How to get there. Ruuuuuun i assume. Prepare for a half a marathon is wee bit different from a marathon training. According to the experts normally you have to do training runs that includes more than 13 miles. That way on the race day it would be easier. But when it comes to the whole nine yards or the 26 miles; max training run would be say 24miles and guess the last two; you would just go with the flow. Never done 24 miles or a full marathon so best not to take this advice.


Preparation for the half marathon: This is the 40 day program.

Weekly training load - 6days on Friday off. Morning cross training (stationary bike and lots of stretching). Evening running.

If you have Notting Hill carnival where you live. Morning running; evening cross training. (Notting Hill carnival is probably the best lots of people event in this world:-)


17 half marathons distance training runs. All in Hyde Park (London- amazingly beautiful parkland)

So Saturday, Monday and Wednesday half marathon- Here is the course map http://www.gmap-pedometer.com/?r=3992144

17 7 mile (6.8 to be exact) recovery runs in between.http://www.gmap-pedometer.com/?r=3992165

Half marathons times would be between 1:20 and 1:30 depending on tiredness, rain, wind traffic and other excuses that i can find.


This is the second week in to this program.

first entry

Weeeell have to start somewhere. This is about the dreams of running places. Dont know where this would flow or would take me. But i'll share the journey.

I like running. Been running as as far as i can remember. My fist shot at cometition running was at a land far far away in Sri Lanka. It was 10 kilomtrer run for the annual inter house school sports event. It took more than 6 hours. My faded memory says thre was bout 600 runners. It was one of the big days at school. Me and my up to no good buddies were the least prepared. Was at the back of the peloton.

Had a meal along the away at one of the busy restauents. Watched a movie at the cinemas. And nearly skipping half of the route thanks to a short cut, got back to school. But still had the race numbers on the t-shirt. Everyone who fininsh the race gives the team 1 point. That is gold to the team leaders. So even thought we rocked up after 6 hours we had the points. So everyone was happy.

That was that. Now on a average evening try to do more than 10 miles an hour. Misson is to go to the olymics. Knwo all the pros can do 13+ miles an hour. So this yet anohter mount everest that i have build to climb. Have to take one day at time. One mile at a time and with little little steps will hopefully get there.

So hopefully i will share the my journey as well. Weeeeelll there are books written about loneley stories of a long distance runner. So can be that boring or bad.....

have a nice day

anthony