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
Thursday, 30 September 2010
Wednesday, 29 September 2010
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.....
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.....
Tuesday, 28 September 2010
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:-)
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:-)
Monday, 27 September 2010
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.
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.
Sunday, 26 September 2010
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.
Sunday, 19 September 2010
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
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
Friday, 17 September 2010
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
have a great day
Thursday, 16 September 2010
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.
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.
Tuesday, 14 September 2010
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...............................
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...............................
Sunday, 12 September 2010
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.
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.
Saturday, 11 September 2010
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...........
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...........
Friday, 10 September 2010
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
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
Thursday, 9 September 2010
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
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
Saturday, 4 September 2010
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.
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.
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