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Road Running

A few days out

but my training are to proceed. In the last two weeks I did some regular runs, 3 or maybe 4 runs average. In the last days I didn't run because I had a lot of work to do, and so no free time. Yesterday I went to the theater, but today I should go out to a free run. More at the end of the day due to the high temperatures, and also due to my sleep miss, other way for sure I couldn't do more that 20 min.

No schedules

Backing from an injury, business trip and vacations... A lot o time without run or with limited training. For now, backing to the road, but in a easy way, without schedules, just run. Yesterday I did 30 minutes, today I expect to to a little more. In a few week I try to start a new schedule, hope this time to end with a really race!

Man dies at Barcelona marathon

A 27-year-old Irish man has died while taking part in a marathon in Spain.

Colin Dunne from Co. Offaly fell ill while running in the race in Barcelona this morning.

The cause of death is not known at this stage but it is believed that it may be cardiovascular related.

source

BAA hosts new 5K run prior to Boston Marathon

The Boston Athletic Association announced today plans to host a 5K road race on the day prior to the running of the 113th Boston Marathon. The 5K will offer a fun and competitive course for athletes, and for those who have always dreamed of crossing the Boston Marathon finish line, a 'non-qualifying' chance to do so.

"The record closeout for the Boston Marathon registration is a testament to the popularity of the event and we are happy to be able to offer athletes another race in which they can participate in on the same weekend," said Guy Morse, B.A.A. executive director. "We look forward to the response and participation of runners in this year's 5K, as well as the competition and excitement it will bring to participants and spectators."

DATE: The B.A.A. 5K will take place on Sunday, April 19, 2009

more info...

Injury

For now and since last friday I'm not training due to an injury on twin muscles on my legs. I don't know if this is the correct muscle name in english! I feel better, already no pain, but I will still more a few days without run to do a safe recovery. I don't know what is the cause of this injury, but this is a recurring ijury, every time I keep a bigger period of timewith regular runs! I should checkout wnat if really the problem!

Rui Silva

Rui Silva won the 1500m at Athletics European championship. Congratulations!

If anyone had thought that Portugal's Rui Silva was yesterday's man at the age of 32, the 1998 and 2002 European Athletics Indoor Championships 1,500m champion proved them wrong.

Silva unleashed a ferocious sprint over the final 200m to claim his hat trick of titles, crossing the line in 3:44.38 to return to the top of the medal podium after an absence of seven years.

“The old Rui is back,” proclaimed the thrilled Silva, who was also the 2001 World Indoor champion and 2004 Olympic bronze medallist.

“Four the last four years, I haven't been able to compete in a major championships because of injuries or because I wasn't fit because of injuries so this gold medal makes me very happy.

“I've always been strong at the finish so between the bell and the next 150m I was very comfortable, although it was hard over the last 50m. I have to admit I thought someone might catch me,” he added.

source

Post marathon recover

At the same article can be found a list of problems after a run a marathon, and how to recover from them. Some of them I already felt:

Achilles Tendinitis
In early stages, Achilles tendinitis symptoms are present early during a run and again at the end of the run. Hills and speedwork can aggravate the condition. In later stages, the Achilles tendon will be painful with any running effort and also with walking. The tendon may be painful to squeeze. The tendon may creak when you move it, or you might notice a tender nodule or thickening. As was the case with plantar fasciitis, the tendon is often sore or stiff with first steps after sleep or after sitting more than 20 minutes. Self-care should include ice massage for 15 to 20 minutes twice a day until pain free; over-the-counter anti-inflammatory medications and/or the supplement chondroitin sulfate; heel-lifts added to all of your shoes; gentle calf-stretching exercise; and avoiding shoes with low (less than 3/8") heel-to-ball height differential. When pain-free, begin strengthening with eccentric resistance exercises, such as standing on a chair on your tip-toes and (slowly) lowering your heel until you reach the endpoint, with your heel lower than the ball of your foot. Repeat this exercise 10 to 15 times. Progress to doing one foot at a time, then by adding weight (i.e., hold dumbbells) and reps as you become stronger.

the complete list here.

Risk Factors for Injury

Some excerpt from a very nice article on marathonguide.com.

Downhill Running

Aside from the climbing from mile 16 to 21, the Boston course is downhill. Particularly after Heartbreak Hill, the race takes a rather abrupt downhill route to Cleveland Circle. The amount of downhill running in general, and the downhill section after Heartbreak Hill (when fatigue has already exacted a toll) in particular can be a risk factor for developing such injuries as patellar tendinitis, patellofemoral syndrome, illiotibial band syndrome, anterior tibial stress syndrome, and stress fractures (among others) in the postmarathon period.

Distance

Face it, even if you log your prerequisite long runs before the race, 26.2 miles is still a long way to run. Some runners are better prepared for the distance than others. For those marginally prepared for the distance, racing 26.2 miles can be an additional risk factor for postrace injuries. The muscle fatigue resulting from running farther than you are accustomed can linger for days, weeks, or even months. During this postrace fatigued state, you may be at risk for many of the overuse injuries that can befall a runner.

Intensity

A well-prepared runner out to enjoy the Boston Marathon experience while cruising well within his or her capacity will nevertheless stress his or her system to some degree. However, the cumulative lower extremity stresses absorbed by runners really pressing their limits can be exponentially greater. On the one hand, "bonking" and pressing on is one example of pressing one's limits. On the other hand, screaming to a new PR can equally stress one's limits. Completing such an intense effort can predispose you to postrace recovery problems.

Log update

With a very small run: only 30 minutes. No time for more, the dinners was waiting for me :)

Mumbai runs marathon for peace, in memory of victims

MUMBAI (Reuters) - Thousands of runners, many with messages for peace scrawled on their T-shirts, participated in Mumbai's annual marathon, its first international sporting event and the biggest public gathering since the attacks in November.

Even before the first light of dawn lit up the CST train station, the starting point and one of the sites attacked by Islamist gunmen, runners posed for pictures against its imposing Gothic facade, their fingers parted in the victory sign.

read more...

Next race

in portuguese :(

Numa iniciativa do
Grupo Desportivo de São Domingos
por ocasião do 6.º Grande Prémio do Pinhal/Sertã
Sertã, 28 de Março de 2009 (Sábado)

Local de concentração:
Sertã – Alameda da Carvalha (junto ao tribunal)
Trajecto nas artérias principais
Horas:
15h00

mais informações sobre a corrida de são domingos.

Log update

This week I did a ran 4 times: not bad! Anyway all days I did just a easy or medium dificulty run, and I not follow the planning. It's hard to have time for all.
Log updated.

No time to training

...so, run more fast. I did a quick training yestarday because I just had 30 minutes of free time, and so I run fast instead of doing the planned run, a little more than pace, and it was a good training. I feel good.
Log updated.

New training program - try again

The goal for the last training schedule have failed. At least some of them: i could not be running in good shape to do a good half marathon. Some of the reasons are the few free time, less than I estimate, and a injury at the end of the schedule. Maybe some lack of motivation.
Now I will put again the same schedule program, only change the dates on it. Starting on very first week after the ending of the another one. The schedule:

The detailed explanations and refereneces here.