Did nothing

.. no update needed. Some flu and also no free time, and so I didn't the usual training, neither the gym session.

Some fun links:

• www.youtube.com
• www.okkut.com
  

Log update

Just another log update

Commodore Casino

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3D Racing

Gold Cup Horse Racing:

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Glo Marathon: Elite Athletes Arrive

Winner of the women’s 2007 Chicago Half Marathon, Debela Berhane Adere of Ethiopia and world’s number four male Marathoner Yared Tesfit Asmeron of Portugal will be arriving today for the Glo-Lagos Half Marathon ahead of eight other elite athletes from Kenya who are also flying into Lagos same day.
Adere, who also won the 2006 Chicago World Half Marathon, has a personal best time of 67:32. She is expected in aboard an Ethiopian Airline’s flight late today and has vowed to re-enact her winning feat.
“I am coming to Lagos to be the first woman to win the Glo-Lagos Half Marathon and maintain my good record for the year. I have to be in early to psychologically prepare for the race because I know every other runner wants to end the year on a high note,” Adere said in an internet chat room.
Asmeron, originally from Eritrea, finished fourth at 02:17:41 in the 2007 World Athletics Championship in Osaka, Japan last August and is currently ranked as the fourth best marathon runner in the 2007 athletics season by the International Amateur Athletics Federation (IAAF).
Arriving from Kenya also today are Barbabas Kiplagat Kosgei, Wilson Kiprotich Kebenei, Kirong Dubcan Kibet, Patrick Mutuku Ivuti and Jacob Kiplagat Kosgei. Others are William Chebon Chebor, Ben Mayio and Wilson Kwambai Chebet.

thisdayonline

Lots of work...

... and no training yesterday :( I had planned to go to the gym, to do the usual session, but no time. I arrive home to late. Maybe today I can go there. I must have time to it!

Kenya's Wanjiru wins Fukuoka marathon

TOKYO (AFP) — Samuel Wanjiru from Kenya ran his first full marathon at the Fukuoka international on Sunday, winning the event in record time.

Wanjiru, 21, world record holder of the half marathon, finished the Fukuoka International Open Marathon Championship in two hours six minutes and 39 seconds, with Ethiopia's Deriba Merga second at two hours six minutes and 50 seconds.

Originally from Kenya, Wanjiru has trained himself in Japan for six years and now is in his third year running at Toyota Motor Kyushu in the southwestern city of Fukuoka.

"It feels very good," Wanjiru said. "I was a bit nervous until about 30 kilometres (18.6 miles), but I felt the strength afterward."

Japan's Atsushi Sato, Japan's half marathon record holder, took third, finishing the race with a smile and an arm raised as he spearheaded his bid to win a ticket to the Beijing Olympics next year.

The race was one of three marathons that the Japanese Association of Athletics Federations set aside as national trials to decide three Olympic berths for Japanese men.

Merga, 27, and Sato closely marked Wanjiru until shortly after 33 kilometres. Wanjiru and Merga pulled away from Sato after the 35 kilometre marker.

afp.google.com

Cheruiyot wins Milan men's marathon

MILAN, Dec 2 (Reuters) - Kenya's Evans Kiprop Cheruiyot won the Milan men's marathon on Sunday in a time of two hours nine minutes and 15 seconds.

Favourite Pamela Chepchumba of Kenya claimed the women's race in 2:25:37.

The 25-year-old Cheruiyot, who finished third in the world road running championship half marathon in Udine in October, narrowly avoided a spectator who jumped over a barrier onto the final straight before being dragged away by stewards.

Compatriot John Birgen, who won this race in 2003, was second and South Africa's Norman Dlomo third in a race run in cold temperatures and on a flat course, albeit over Milan's many cobbled streets. (Reporting by Mark Meadows; Editing by Rex Gowar)

guardian

Sunday - rest

Yesterday I do not did anything. I miss my schedule tanning to just stay home all afternoon!
I fill the schedule with last log update for the last week.
This week I will try to restart the repetitions and fast runs again. I'm more recovered from miss sleeping....

Log update

Log update after a tired session at the gym: warm up, building (3x12 in each exercise) and 20 minutes at eliptic machine, level 10.

Log update

This special week, just a 40 minutes a day, and 2 days of gym.

Log Update

Just another log update. Not yet start with the repetitions training :(

log update

I forgot to update the running log.

Tomorrow it will be a easy run. I'm tired :(

New Balance W755

Sunday long run

Today I did another long run: Parque das Nações - Praça do Comercio.
Route: http://www.gmap-pedometer.com/?r=1417597

20.3 Km
1h33m30
4:36 / Km

Vasque Women’s Velocity

Bi diary training

Today I ran at the morning, before the breakfast, just 40 minutes easy pace.
At the afternoon I do a session at the gym: the usual circuit: 3x12 repetitions on each machine, and next 15 minutes in the elliptic and 15 minutes at the bike. Both with interval training: harder and easier.

Famous American runners gather for Olympic marathon trial

NEW YORK, Oct. 24 (Xinhua) -- A total of 134 runners will compete in the United States Olympic marathon team trials in New York on Nov. 3, including Meb Keflezighi, the 2004 Olympic silver medallist.

In the field, other famous runners are Khalid Khannouchi, American record holder and Alan Culpepper, who claimed the trial victory for the Athens Games.

Culpepper, who finished 12th in the marathon at the 2004 Olympics, and Ryan Hall, the first U.S. athlete to run under an hour for the half-marathon distance will also compete.

more...

Delhi to run in Vodafone Half Marathon

NEW DELHI: With an all new category for corporates and increased prize money, a record 28,000 participants are set to run for various charitable causes in the third Vodafone Delhi Half Marathon slated for October 28.

The venue for the race's start and finish has been shifted from the Jawaharlal Nehru Stadium to the Central Secretariat Grounds on Vinay Marg.

The annual event has added a new category for corporates -- the Corporate Sporting Challenge -- this year.

more...

Log Update

Tuesday I went to the gym and yesterday I run 1h, some period with a good pace.
Today I have no time to run, so an extra free day. Maybe tomorrow I have time!

Long run

Today I do a long run, just to start the training period with a some km to the legs!
I do the following route:
http://www.gmap-pedometer.com/?r=1403906

19.16 Kilometers in 1h30m.
This is a average speed of 4:41 per km.

Log uptaded.

Log update

Second day in the gym. It's ok, until now seems to be a good method to improve strength.
Yesterday I run 45 minutes. I delay the gym for today because I feel tired yet, from the saturday gym session.

Gym

I start yesterday on a gymnasium (or a health club), to do some strength exercises to the upper side of the body, specially for my backs. Also to to some strength to the legs. My initial program also includes some cardio exercises but for now they are too much easy, but as they are different than run in the road, I will keep with it to do a more complete set of exercises to equilibrate all body. The gym is the GinasioContraste, in Lisbon.

Week report

Last week I run 3 times just 30 / 40 minutes. I had no time for more. Yesterday I do the first day on the gym, and today I do a 35 minutes run before the breakfast. Running before the breakfast is good to force muscles to get the energy to the fat and not from the sugar in the blood. This afternoon, I will do a second run today, faster but now plenty of energy: some time after a good meal!

Traning Schedule Oct07 - Jan08

Finally the new training schedule, for the winter season. I will start now after some weeks out in holidays and also some weeks out of training due to wounds. The training schedule will be based again on the Hal Higdon Intermediate and on Advanced Half Marathon Training Programs. The last one I do, I don't follow it until the end due to several reasons: no time, some pains on the legs, and so on. This one I will try to follow it, but for sure that I can't do all the training at schedule day. So I will be happy if I can do all the trainings schedule for each week, even if I don't do it at right days.
This program will be some modified since last one because I start on the gym, 2 times a week, and so this will be included on this schedule. Here are my goals and the reasons to start on the gym.


Gym - cardio (bike, run, etc) and strength

Tempo Runs - This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly. from HalHigdon

Pace - A lot of runners look at my training schedules and ask, "What do you mean by 'pace?'" I mean "race pace," the pace at which you expect to run the half marathon. Some workouts are designed as pace runs to get you used to running the pace you will run in the race. In Week 10, for example, I ask you to do "5 m race pace." Hopefully that is self-explanatory, but I offer more directions in the weekly screens. You might want to do a short warm-up before starting each of these pace runs. from HalHigdon

Back from holidays

...again. Backing from another week out. this time really vacations. The other two weeks I were working. Last week I run only once or twice, I don't remember well.
For now, I must do and publish the training program. Will be similar to the last one. Maybe some adaptations. I try to start the schedule next week. This week I will run like usual. Today I miss the run because I went to the dentist. I hate them!

Done

The run for today is done.
48 minutes and with a more easy pace. Backing to training...

Return from holidays

During last 2 and half week I was almost out of internet. But I planned to do some good and long run during this period, but at first training I get injured on my leg. During almost next 2 week I do only recovering. At the end I do a 30 minutes run at one day and 35 km bike another.
Yesterday I do 45 minutes free run I hope to have time today to do another 45 minutes

Running shoes

I bought a new running shoes only to training. They are the KALENJI Mythra Jog, a Decathlon own brand. I bought it on Decathlon Portugal store (decathlon.com). For now I'm yet on adaption period, but I feel they are a lot warn, I think they don't have a good air circulation. But it's not yet time to do a good review for it. I'm looking do buy a new Asics or the Adidas Microbounce on the discount period.

This week, try to back on

Last weekend I went to a marriage, and so, I ate a lot. No run of course. At sunday I run only 20 minutes, because I have no time for more.
This week:
Tuesday - 40 minutes
Wednesday - 55 minutes, fartlek. Very run training with some periods at good pace. I feel good I no pain in my left leg. At least after get warn.
I will try to run again today, but I'm afraid I have no time for a long run, as I wish.

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You can also find car wash related products, and also workbenchs for anything you want.
If you want to tunning your garage you can also buy a neon clock :)
The ordering information and also the conditions can be read from this link.

Marathon running

On the surface, marathon running appears to be a fairly uncomplicated sport. You run for ages, keep drinking water and end up stumbling over the finishing line quite short of breath. I recall thinking this, but when you run a marathon you realise it's slightly more complicated.

To run a marathon successfully, you have to condition your body to make it suitable to run for 26.2 miles. More importantly, you need to think of how long running that distance will take and make sure you can stay on your feet and move forwards for that amount of time.

To cut a long – and at times rather dull – story short, running a marathon is about training, putting in lots of effort and learning how to jog properly, rather than running like a headless chicken.

more...

Mariela Gonzalez gold medal in marathon

RIO DE JANEIRO, 22 July- Cuban Mariela González won athletics’ first gold medal in marathon at the Pan American Games RIO 2007. She crossed the finish line at the Flamengo Park, in 2h43min11sec. Two Brazilian runners also made it to the podium. Márcia Narloch won the silver medal (2h45min10sec), and Sirlene de Pinho, who lead the race throughout most of the time, won bronze (2h47min36). The medal awarding ceremony takes place on Monday, 23 July at the João Havelange Stadium at 7:05PM.

All report at CubaHeadlines

Headache and internal ear

This week I'm most of the times with an headache. Possibility is caused by a equilibrium loss of internal ear. This already happens to me before, one time.
Also this week I had a few free time and so I run less:
Tuesday 40 min
Thursday 40 min
I hope I can do a long run tomorrow at my weekend, but I'm not sure before the body, I mean the head movement cause me pain on my head, and I think this don't helps me to recover.

Last week report

Tuesday - 45 min,
Wednesday - 50 min
Saturday - 45 min (2 laps)
Sunday - 40 min bike (2 laps)

Asics Gel-Nimbus 9

New shoes

New shoes... but for my wish list.
It's the new Adidas Microbounce+ LT
Seems to have a goog cushioning.

Week report

No training program yet :(
Tuesday - 45 min
Wednesday - 50 min (fast on short time periods)
Thursday - 45 min
Sunday - 45 min

2 days off

2 days off: yesterday and today, after the race. Just some walk because I had no time for a short run. Tomorrow I will back to the training. I hope duing this week I can have the new training program...

Race report

I ran this weekend the Corrida das Fogueiras 15 km race, in Peniche, and I finishes it with 1:07:09 time. It not a good time, but it was a good step to return to the races. I feel fine, and I finishes no tired and none wounds returns, and this is good. Race reports updated.

Corrida das Fogueiras

Preparing the Corrida das Fogueiras. 15km next Saturday.

new balance m1010

Forced stop

This week I only run at tuesday. A forced stop changed my training program for this week. Probably I'll resume running next Saturday.

Last week report

Tuesday - 45 min
Wednesday - 1 hour
Thursday - 40 min
Saturday - 45 min

Blood donation

I gave blood in last Thursday, and now I' m recovering from it. I did a small run at Saturday, very slow, and I feel very weak. Yesterday I do some bike and today is a rest day. Tomorrow I will resume I usual training, but not yet at same pace. Now without schedule program...

Shoes

The Adidas Original Store collection:

• ZX 600 Patent
• ZX 700 Animal
• ZX 700 Weave
• ZXZ+ Mesh
• Marun Adidas
• Country Attitude

All races log

Before I used an old tool to store my training log, and also my races logs, made by myself but with lot of limitations. From now on I decided to use the online documents, powered by Google Docs, to store logs and races. I published now an export from these tool, with all race I did until today, and I will keep this spreadsheet updated. The document is here, with the header in Portuguese :)

Almost at the end

Almost at the end of my schedule training program, and the goal is not reached. At the middle of the program the wounds don't let me proceed with the programed. Also the few free time and some laziness! I will restart the program again. The same one, again! But I will mark some race in my calendar to give some extra motivation!

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Bike run

This weekend I did a bike run: 85 Km. I never did so long distance. I realize that the run training don't give any advantage to bike run. Each of sports use differents sets of musclues, I think!
Today I run 45 minutes.

Log update

45 minutes easy run at Saturday 12h: it was hard because the great sun it was at these time.
1 hour bike, yesterday, moderate pace but with some climbs.

Bid4prizes

Bid4prizes is a site where visitors can bid for a prize he chooses and the lowest unique bid wins. Very fun, is a auction, but not the higher bid wins. It's right the opposite: the lowest bid wins. So, you can win very good prizes paying so little for it.
Some prizes currently offered:

• The Logitech Package

• ViewSonic VG2230wm

• Panasonic 42" TV & Bose DVD Theater

• BMW 3 Series

You can look to the past winners here.

Bike run

Last Sunday I did my first bike training preparing my long ride in 2 weeks.
Log update with yesterday and today run: starting the sun season!

Radcliffe set to miss world champs

Brtain's Paula Radcliffe is unlikely to defend her marathon title at the world championships in Japan this August after developing a stress fracture to the base of her spine.

Radcliffe, who gave birth to a baby daughter Isla in January, sustained the injury during a lengthy labor and aggravated it when she began training the following month.

"Starting back with it already weak, and then with the relaxing of the hormones through pregnancy, all the bones do not come together," Radcliffe said.

"There is no easy answer to when I need to be back to have a chance in Osaka."

The 33-year-old world marathon record holder is to take a complete rest for three weeks which will leave her with precious little time to prepare for Osaka.

"I'm not going to take huge risks to make sure that I will be 100 percent to be there," Radcliffe said in British newspapers Wednesday.

from cnn

Back to the road, I hope

Log update with 1h10 minutes, at Saturday, with a good pace. I feel the knees and legs tired at the end. They aren't totally recovered yet, but it's ok. Easy run at Saturday plus walking at afternoon. Today I run 40 minutes: 20 slow and 20 minutes at max pace.

log update...

...after almost one week out. Too much work, a weekend out and recovering my legs! Today I ran 45 minutes slow, to start again my schedule program

Log update

I do an update of my running log, with the last runs, at weekend at yesterday. Just easy runs because I'm not yet ok

Running in Suffolk

buryblue write a great blog: running in Suffolk. The pictures he takes during their runs are great, really great photos. Judging by the photos Sufflok is a beatifull region to visit and to live. I will search a little about it , another day because today I need to go sleep, but for now I leave here one link to start searching. Another one is of course the buryblue blog.

Quote

I will reproduce here a quote found on the Sean Lloyd blog. This is great quote:

"I always loved running... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." --Jesse Owens

Vertical Blinds

This post is about vertical blinds. One of the most popular and practical uses for vertical blinds is in conservatories or sun rooms. Fully closed they not only offer privacy but protection from strong sunlight. With the veins tilted they still offer a degree of privacy without much restriction on light.
Other kind of blinds:
- Roller Blinds
- Roman Blind Kits
- Roman Blinds
- Venetian Blinds
- Wooden Blinds

The blinds are availabe in several colours and dimensions. Some details:

The operation of the blind is simplicity itself. To open and close the blinds, you simply draw the blinds with the wand, and to angle the slats, you simply twist the wand. There are no chains or cords to get tangled, or to act as a danger to children.

The headrail is powder coated white for long lasting cleanliness, and is clearly marked on the top to show which end can be cut.

Plan changed for current week

Log update with today's run of 55 minutes, slow pace. I changed this training because my pain in the leg. So today I do a really slow pace, 55 minutes, just to avoid the stop. Tomorrow probable I will do the same, and I hope at the saturday I could resume the planned training program.

Today's log update

Today I ran 45 minutes, very slow pace, because I had a pain just below my twins muscles of the right leg. After the warm up, the pain almost gone, but at the end it cames again :( Maybe the best should be to stop running a few days, I don't know... I will try to run again tomorrow, and so I decide to stop or not.

Coupon Codes

couponchief.com is a site where you can find coupon codes to use in your favorite online store. They are organized by categories and I look at the sports category where I found a lot of coupons that offers 10% on stores like altrec.com and 20% on some articles on paragon.com. For example for eastBay you save 20% on a 100$ buy. You can choose your running shoes and so search for your discount before buy it.
A great offer for Adidas products: if you look in Adidas America store you find up to 40% on all 2007 Spring products. Very nice to buy a shoes at a good price.

Log update

Log update with two long run in this large (three days) weekend:
1h05 at Friday
1h15 at Saturday
Last week I failed the repetitions training :(

Setúbal Half marathon

I will probably do an half marathon before I finish the current schedule program do run the Meia Maratona de Setúbal at 6 May 2007. After that I will resume the training program to do another one at the end.

Log update

This weekend I do an 1h15 run, at Saturday, at a good and constant pace. I finished too much more tired than the other days, I don't know why. At Sunday it was a rest day to recover... Log updated in my training program

log update

I miss my training today.

Spine and sport medicine

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Log update

Run log updated with the 1h30 run of last Saturday. On schedule!

Lisbon Half Marathon results

This year I didn't run the Lisbon half marathon. If I did, and if I did it at my best time my result were 349 position. Full results here. Just a curiosity :) For now it's just training...

Lisbon Half Marathon in the press

Jeptoo and Kipchumba steal the half marathon show in Lisbon
Sunday 18 March 2007Lisbon, Portugal – Great weather usually means good times, and Lisbon which today welcomed 36,000 participants at events in and surrounding the EDP Lisbon Half Marathon, saw Rita Jeptoo cross the finish line in 67:05, the fastest time by a women over the half marathon so far this year. In the men’s race, Robert Kipkorir Kipchumba ran in 60:31.
iaaf.org

Kenyans steal the show in the Lisbon half marathon.

Rita Jeptoo and Robert Kipchumba took the lead with jeptoo crossing the finishing line in 67:05, the fourth best time ever in Lisbon and the world's best time so far of the year.It was a personal best for Jeptoo by almost two minutes, her previous best being the 69:56, which she ran when winning the 2006 Paris Half Marathon.The 26-year-old set out a strong pace, and raced alone after the first 10km. Former winners, Susan Chepkemei (best time ever of 65:44 in Lisbon) and Salina Kosgei, couldn't keep up with Jeptoo's effort.The Portuguese runner Ana Dias, arrived in the fourth place with 70:40, near to her personal best (70.28), ahead of the Ethiopian Merima Denboba, and Kenya Sharon Cherop.

For the winner, this was an "expected good competition, with a great finish. I intended to run for the podium and I took the first place.

Robert Kipchumba needed 60:31 to win, after he crossed the "Ponte 25 de Abril", the most famous bridge in the Portuguese capital.Kipchumba, who ran the entire race at the front of the leading pack, passed 5 km in 14:02 as part of a group of 12 runners, 20km as one of 8 leading runners in 28:54, and 15km with the front pack down to seven runners in 43:19.
He only took the definitive lead in the last 400 metres, in the final sprint dropping the challenge of his fellow country man Robert Kipkoech Cheruiyot, who, in the last five years in Lisbon has taken three second places (2005, 2006 and 2007) and two third places (2003 and 2005).
In third place across the finish line was the reigning double World Marathon champion, Jaouad Gharib of Morocco, who was one second ahead of the winner of 2006 New York City Marathon, the Brazilian Marilson dos Santos, who closed out today in fourth place.
In the next seven places arrived seven Kenyans, six of them under one hour and three minutes.

kbc.co.ke

Lisbon Half Marathon

38.000 runners with Robert KIPCHUMBA and Rita JEPTOO of Kenya with respectively 01h00'31'' and 01h07'05'' realized a great performances, they are one more time confirmed the incontestable successful of Lisbon Half Marathon.

Here are the Lisbon Half-Marathon results (mens and womens)

NYC travel and sports blog

NYC sports & travel is a blog with lot of information for who wants to go at New York for a sport event or just for travel. For who are a sport fan, you can found here a lot o team hosted in NY, for example the Baskteball team New York Knicks and the Hockey team New York Rangers. If I will visit NY some day, for sure I will try to watch a game of the Knicks, live. I only saw NBA games in TV, but watch it live should be amazing. This blog have also a page where you can found information about cheaper airline tickets for New York.

Running log update

This weekend I run 1h20, 10 minutes less than plan, but the trail were hard. In the Sunday I didn't run. Maybe today I could have time to do a few km.

50 States Marathon

So many people love running marathons in every state that two groups exist to help members network and track such a goal.

50 States & D.C. Marathon Group U.S.A

50 States Marathon Club

The 50 States Marathon Club has 1,239 members in the U.S. and nine other countries, while the 50 States and D.C. Marathon Group U.S.A. has about 900. (And yes, they really do count the District of Columbia separately.)

The 50 States and D.C. group, founded in 1989, used to limit membership to those with marathons in 20 different states. A few years ago, the membership requirement dropped to those who have run marathons in 10 states.
more...

And in Europe??! I also want to join to the EU marathon club!!!

Wirefly National Marathon

Wirefly National Marathon is a marathon created to help people. The Wirefly National Marathon benefits local DC charities It will be on March 24. Please join to the race to run or simply to support the participants.

Our new race course will be exciting as we retain all the charm of last year's half marathon while marathoners get a faster route that highlights both the iconic depth of our Nation's Capital with the emergence of new and established neighborhoods.

You can do your registration online here. The only pre-requisite is that you must have run a race before, with a easy time. You can see on this page the set of organizations that will be the beneficiaries of the race. Also in the site you can check all the details about the race course, the elevation profile for the marathon and also for the half marathon, if you choose the smaller race.
Awards: The Wirefly National Marathon is pleased to announce that this year's event will award up to $10,000 in prize money to our top competitors in the Marathon and Half Marathon.
The Wirefly National Marathon is pleased to announce our partnership with the M Street Hotel located in the heart of the District of Columbia.

But before all, you need to train. The Wirefly National Marathon have announced in their site three teams that are the official training programs:

• team in training
• pacers
• charm city run

You can join with any of them to schedule you preparation to the race.
I leave here the contacts: email, fax and address.

Racedirector@nationalmarathon.com
Fax: 202-223-2648
1725 I Street, NW
Suite 200
Washington, DC 20006

Don't forget, the important is to participate, and of course will be nice that you don't give up and finishes the course

log update

Today I run 20 min, plus 4 x 2 min fast with 3 min easy run in between and 10 min cool down. Here is the log update. It was the first time I use my HRM to memorize my training with repetitions. It's very good to keep the times of each lap. I use it to store the time of the lap, and the time of the rest time in between. So to read it in the end is just read one value and skip the next one, and so on. The only cons is that could have the lap time in a bigger digits in a special mode for repetitions traning.

Running log update

First update of my training schedule / running log, with the first run. Should be the second but I miss the first one :( !! Not a good start, but I stay working late at Tuesday. Today I do a tempo run 55 minutes, that 15 min of them were running fast.

Just Say Hi

JustSayHi.com is a online dating site like much other similar sites, but it's completely free, you don't need ever to insert your credit card data. This is very good thing to allow we trust on a site like this. You can search for a person with a profile you choose, in USA and Canada.

Meet thousands of fun, attractive, men and women in your area on our totally FREE online dating site. No gimmicks, no tricks. Stop paying for online dating now. Join our site and browse online personals from thousands of sexy singles who've discovered the benefits of free online dating and matchmaking.

Yet the training schedule

I found another training schedule here on coolrunning, and I want to do some comparisons with mine. I choose the advanced one because it's for the goal 1:30 and under. This one has no rest days (!!!) , much more miles per week, but less repetitions training and less speed work. Maybe the one I choose is not for the under 1:30 goal time, but I think is better for me, because I already have a lot of miles run I just can be adapted to my weekly routine.

Dead Sea Ultra Marathon for 2007 - Press Release

Press Release Content

Under the Patronage of His Royal Highness Prince Raed Bin Zeid, the organizing committee for the Society for Care of Neurological Patients's (SCNP) Dead Sea Ultra Marathon (DSUM), recently announced that doors are now open for registration for the marathon's 14^th edition. This year, the marathon is scheduled to be on the 13^th of April, and is sponsored by several locally based and internationally based entities including LGE the event's title sponsor since its launch in 1993.

The event which is expected to witness a large number of participation both from Jordan and abroad, shall allocate its proceeds for the benefit of treating Neurological patients in Jordan.

The organizing committee is now in the process of finalizing all the logistics for the run, and coordinating with all other relevant parties and security forces to guarantee the highest levels of safety and security for the individuals participating.

The DSUM is held annually on the first or second Friday during the month of April, with a pre-set run map starting from Amman and ending in the Dead Sea, also known as the lowest point on earth, giving the opportunity for people of all age groups to participate, even for the ages of 15 and under.

The marathon consists of 5 runs, the Ultra Marathon track which is 48.7 KM Long starting from Amman International Motor Show road and ending at the Dead Sea, the Marathon track which is 42 KM long starting at the Salam gas station and ending at the Dead Sea, the Half Marathon track which is 21 KM long starting from the Hanna Coffee shop and ending at the Dead Sea, the 10km Fun Run beginning and ending at the Dead Sea, and last but not least the Junior Marathon which is a 4,2 KM run also beginning and ending at the Dead Sea.

Those interested in registering for this event are invited to visit the Society for Care of Neurological Patients Headquarters in Shemisani. Upon registration each participant shall receive a bag, which contains a rules and regulations booklet, and other items.

via arabian business


Technorati Tags: Ultra Marathon

Lighting Solutions

Currently I'm looking to buy a lighting solution for my home. Home Lighting with help of shoppremier site could be an option, they offer a great variety of all kind of lighting for home and garden and they also offer free shipping for orders more than 100$, for USA and contiguous countries. Of course that I won't buy here, because I live in Europe, but I search in this site to compare products and create an idea of the design I want for my home.



Technorati Tags: Home Lighting

Half Marathon Training Schedule

This is my new schedule training program, to start next week, and to finish 12 weeks later ready to run an half-marathon. Tuesdays easy runs. Wednesdays tempo run: fast periods in the middle of the run.At Thursdays I will run repetitions of distance if I have a track, or time periods if I don't. Saturdays will be the long runs and Sundays a free program. Sunday and Friday are rest days. For each day I will annotate with the training done, so this will be also a running log for the next weeks. This program is based on the Hal Higdon Intermediate and on Advanced Half Marathon Training Programs.The goal is to run another half-marathon at my best time 1h27 and the second goal will be to drop this time to 1h24.

Today's run

I cancel today's run because I have a family dinner, instead of it I must run Thursday.
Also I'm consider to use again this old schedule training program to prepare for some half-marathon for the next 3-4 months. Maybe I need to adjust the program again for my daily routine, or pick a new program from haldigdon's site. Soon I will publish here my calendar for the next months

Cheltenham

If you are looking for some emotion while watching horse racing maybe you want to see this site. Horse Racing Betting is a place where you can place your bets over the Cheltenham Horse Races. Very easy to sign up and with very lower comissions. BetFair is just an intermediate in for your bets:

Unlike a normal bookmakers, we have an online exchange where punters (people betting) place bets against each other. This process is where people either lay or place a bet. The important thing is that we just sit in the middle and take on average 3% commission from the winnings.

You can learn everything about betting here, in a betting tutorial, with sound. You can learn from placing a simple bet to matched or unmatched bets.

Cheltenham has been welcoming visitors for almost 300 years, ever since the discovery of the first natural spring led to the development of the elegant spa town of today.
A unique and historic town in the county of Gloucestershire with a population of 109,800 (48,164 households). Cheltenham is also a cultural centre hosting an impressive calendar of international festivals and special events. more...

Cheltenham Race course

Weekend report

This weekend I did only one run, at Saturday. A 1h05 run, in a mountain trail, with to friend that come with me, by bike. And a small dog :) Very hard training for my legs muscles. At Sunday it was recovery time :)

Naide gomes on the press

Portugal's Naide Gomes made it two in a row in spectacular fashion going out to a world leading 6.89 in round five to ram home her superiority.
Three of her four valid jumps would have given her gold and her fourth equalled the silver medal performance by Spain's Concha Montaner. Gomes' winning leap was also a national record.
more...

Portugal’s defending Long Jump champion Naide Gomes dispensed with the formalities early in Long Jump qualifying, opening with a 6.68 leap to lead a surprisingly solid qulaifying group more...

Naide Gomes retained her long jump title with a distance of 6.89m - a Portuguese national record - in the fifth round. more...

Naide Gomes en route to her second consecutive Long Jump title in Birmingham
(Getty Images)
Defending champion Naide Gomes of Portugal took firm command of the proceedings in the Long Jump with her opening round leap of 6.73, and after following up with a 6.72, she quickly relegated the competition into one for second. But the 27-year old was hardly finished. In the fifth round, she extended her own national record to 6.89, yet another world-leading performance. more...

Disclosure Policy

The owner of road-running.blogspot.com will sometimes receive compensation for certain reviews, opinions, thoughts and or/buzz etc. While these posts may be paid-for and/or sponsored by the advertiser, the blogger of this domain strives to provide their honest opinion, review, etc. regarding such services and/or websites.

Not all posts on this blog are paid-for or compensated.

Return Address Labels

I found this site where can be found a lot o return cards: Customized return address labels with text and images. You can search the right card to you browsing through categories. Easy to order from internet. the site have also Business cards, greetings cards and postcards. Seems to me easy to use, with the service similar to other sites for the same. But of course much better than buy it from traditional printer shops.

8th Safaricom marathon

The eighth Safaricom marathon was launched Wedneday at a Nairobi hotel.
The marathon staged at the Lewa wildlife conservancy promises to be tough and has attracted over 20 countries from worldwide.
The event, which is one of the endurance marathons in the world, will be held on the 23rd of June with over 750 runners taking part. Once again the runners will be competing for the top prize of 150,000 shillings prize money while runners up will pocket 60,000 shillings. The first three teams will also be awarded.
more...

Safaricom official site
itinerary
booking form

Top Field at 2007 Boston Marathon

John Hancock Financial Services has announced that defending Boston Marathon champions Robert Kipkoech Cheruiyot and Rita Jeptoo will face an elite group of athletes with a depth of experience on the challenging course during the 111th running of the race on Monday, April 16.

more...

That's one marathon that I wish to run, someday...

Dubai

Dubai Marathon 2007 was on 12 January. William Todoo Rotich o Kenya won with the time of 2:09:53. In the wommens race Askala Tafa Magarsa (ETH) won with 2:27:19. You can see good photo at the marathon site.
Here I found the site of a team that will run the London marathon, this year, that already run the Dubai marathon.
You can found great photos of Dubai simply doing a google search. Or the famous Dubai Islands, for example the Palm Island. If you are interested in  dubai property you buy it here.

Week report

Tuesday - 1h10, easy run with 10 minutes fast

Wednesday - 40 minutes (20 easy + 20 fast)

Thursday and Friday will be to rest...

A survivor's guide for the Boston marathon

The site freep.com has a survivour's guide for the Boston marathon with a good suggestions to prepare this marathon

• Find some hills and run what I call stepladders. Run a quarter of the
  way up and down, then halfway up and down and so on. Treat it the same
  as doing a speed workout. Three or four sets should work depending on
  the size of the hill.
• more...
  
  

Boston Marathon

A bigger group differents paces

The Tuesday group of running is become larger. Now it's 4 person group, what is nice. The problem is that the 4 of us have different paces. To try to solve this I bought a bike to my wife, and so, the two girls today shared it. The result is better, but is not good: my pace still to be greater! When I run alone with my wife it's very good, I run at the pace I choose and she follow me. With the bigger group we need to find a better solution, maybe create to groups...

Pay per Post news

Pay Per Post is announcing big news in their service. For now they add recently the feature of each PPP user can request to other to review each post of this own blog. The blog owner just put a code (image + link) and visitors can register on Pay Per Post and review the post. The post owner earn money.
For now they are announcing some grater changes, some big news. This could be, like this post says, to pass a bigger chunk of money to blogger, to the reviews become more attractive, but this will be made of some innovating way...I don't know how.
But I expected PPP will try to put the service more professional to call more advertisers, allowing advertisers to choose somehow the blogs/place where they are buying the review...
Another issue I expect that could be changed in the next times is the opportunity to write posts on blog native language, and the that language could be anyone. This will allow to much more people to join the program and also bring more adversity's that want to create buzz one some country local issue.
PPP is also focused to publish to all the people how easy is to earn money: they should also keep some opportunities or tools to improve this, as this will bring more users. The better way to pass the information is user for user!

Me at the London Marathon

The London marathon will be in the 22 April. This is one more that I will not be present...But some day, I will be there. I hope soon, and to finish: don't matter the finish time, but I have to fisnish it. I have to start to save some money to the trip, and maybe for next year this blog could have all the training program to the London marathon!

Ochichi out of London marathon

Olympic 5000m silver medallist Isabella Ochichi has pulled out of London Marathon set for April 22.

Ochichi said she is currently nursing an injury and will not be ready for the event.

" I have been reading many reports about my preparation for London but the truth is that I am down with a tendon injury," she said.

more...

Radcliffe back in training, aiming for World C’ships

One of the greatest female athlets of all time is backing to the road...

LONDON: World marathon record holder Paula Radcliffe is back in training, just two months after giving birth, and planning to compete at the World Championships in August.

Radcliffe, her husband and coach Gary Lough and daughter Isla, who was born Jan. 17, relocated to Boulder, Colorado this week for a training camp. Radcliffe said a June comeback was still planned most likely a road race and she would also run either the marathon or 10,000 meters at the August 25-September 2 World Championships in Osaka, Japan. “I’ll be in Boulder until the end of April, building up my training,” Radcliffe was quoted as saying in The Daily Telegraph on Saturday. “Recent tests I had done at Loughborough University showed that I was close to normal fitness. If things go well, I hope I will be racing again in June. I will definitely be OK for Osaka.”

Weekend report

Only one run, at Saturday: 50 minutes, easy pace. Too few motivation to run again at Sunday...

Gebrselassie – One eye on World Marathon record, another on Osaka

Addis Ababa, - Even by his own admission, Ethiopian
distance running legend Haile Gebrselassie was a mere pupil of the
Marathon before his two recent victories in Berlin and Fukuoka.

“It is not easy,” he says. “But I am improving. I used to get tired
in the final parts of the race because I use most of my energy in the
beginning.”

But after a successful 2006 where he smashed two World records over
the 20km and the Half Marathon in Arizona and improved his own national
mark over the Marathon in Berlin, the 33-year-old says that his days as
a student of the marathon have come to an end.

“Berlin was a big lesson and a learning process for me,” he says. “I
did 95 percent of the things correctly. I need to get that five percent
right next time.”

2007 focus on London and Osaka

Following a successful 2006, Gebrselassie will begin 2007 in at the
London race where he is once again slated to run against the world’s
top marathon runners. “I will not run any shorter races before then,”
he says. Gebrselassie is also hoping to make it third time lucky after
two winless appearances in London in 2002 and 2006.

“I do not want to speak about my London prospects,” he says. “I just
want good health this year. I hope I can run well if I am healthy.
There will be no excuses this time.”

Technorati Tags: Gebrselassie

Marathon running trio cross Sahara

They started with a dip in the cold surf of the
Atlantic on a white sand beach in Africa's far west. A little over
three months later, this week they were swimming above coral reefs in
the Red Sea.

In between lay 4,580 miles of
heat-blasted and empty Sahara, which, unlike anyone before them, Ray
Zahab, 38, Kevin Lin, 30, and Charlie Engle, 44, ran across.

On average, the Canadian, Taiwanese and American ran two marathons a
day for 110 days, in temperatures of up to 104F, ripping through a pair
of trainers in 48 hours.

more...

Weekend report

Saturday last week - Easy run plus strength exercises for legs. Very good to improve legs strength to help climbing.

Monday (yes, still weekend because Tuesday holyday) - Easy run, 30 or 40 minutes, always raining. It was nice to run at rain, and at night. Of course with a wet bath immediately after the run.

Yesterday an easy run interrupted with the rain. Because I'was not close to the home and so I haven't the wet bath :)

adiStar Fusion

This work week log

Tuesday - 55 min, running on a free pace, with my wife on bike. It was the first training that we did together with run/bike and it's fine. I can run more time than before, and her did a good exercise also.

Wednesday - 40 min, 15 last min fast.

Next run only in weekend, with an harder trails.



POLAR RS800SD





Technorati Tags: POLAR RS800SD

Week report

This week report:

Tuesday - 40 minutes.

Saturday - 50 minutes, hard trail, finishing fast.

This weekend I do only one run, because after the Saturday run, I become so much tired, and so the Sunday was only to rest. Maybe today I do an extra run in compensation.



Air Max Azulikeit Plus

Bike

Finally I bought a bike for my wife. For now on we can do a mix training: I go by foot and her goes by bike. This way I can do longer runs that would improve my trainings quality, because until now I usually only run about 30/40 minutes on the days I go run with her. So, Tuesdays will be the day of the week for the long runs by the river...



New Balance M992

This weekend runs

Saturday - 1 hour

Sunday - 40 min

Both of days, run middle fast, in a difficult trail some ascents and descents. I feel fine, with a good strength, finishing fast. Just a little pain on my soleus muscle / ankle. I have resume take my magnesium supplements like a doctor recommend me some time ago, for similar situations.



Nike Air Equalon

Week Report

Monday - 45 m fast

Tuesday - 40 m very easy

Wednesday - 40 easy + 10 minutes fast

Thursday and Friday - I will rest rest, try to recover my pain in the knee.

In the week day I will try to do some 'mountain cross'...



Nike Air Jagged Ice

Preparing next half-marathon

I need to go faster and run more miles to prepare my next hal-marathon. It will be on middle of Mars, in Lisbon. The link to the race site.



New Balance W606.

Adidas

Here are some good air mesh upper running shoes: adidas mega bounce.

Low performance

In the past week I was give blood. Everything goes fine. I just can't do any sport activity during the 24 hours after it. In the weekend, to days after, I was feeling fine and so I did my first run. It was to be an easy 40 minutes run. 10 minutes after my start, when I begin the first road ascent, I was tired. The remaining run I was so tired that almost have to stop...completely tired. but no, I go to the end very slowly but without need to proceed walking. I never thought that is so difficult to run with a little less blood in the body, but this is a amazing difference! This week will be a couple of easy runs to progressively becomes to the same point I'm before!

Back from holidays

Back from holidays with just a few runs. Today I need to go out and run to burn some extra calories earned during last week. From now on, Tuesday is the day of the week to run with family and some friends: just between 30 and 45 minutes of easy run...At least before start swimming: the 2007 new year resolution!!