Christmas week

This week I'm with a fu, but I must to keep running to prepare the next week: the Christmas week, that means to eat a lot, to many food, to many deserts. But it's Christmas... And if you running a lot you can eat a lot. It's one o the good reasons to explain why people like to run.

Luís Jesus

Luís Jesus (Conforlimpa) won last Sunday the 21ª Lisbon Marathon, Portugal League, that starts and finishes at Terreiro do Paço, with the bad time of 2h21m08. He stops and km 31 and slow down several times until the end of the race with troubles. Nevertheless this time was enough to won the race: he was the only favorite!! Sebastian Panga was the second and Manuel Ferraz the third.At the womens race, Fátima Silva won for the 4 consecutive years with time of 2h40m00, 10 minutes before Dorota Ustianowska.

Wine of the Month Club

I found this site that compiles a lot of lifestyle sites, gourmet sites, or any site with gift giving information. On the front page presents the Wine of the Month Club that is a competitions around wine clubs to be Club of the month. In this site you can order your gift from their selection of wines, with scheduled shipping to you. Special discounts to the club members. Here are the FAQ. If you don't like wine you can choose other club, form a vast list of clubs, for instance, beer club, cookie, club, ice cream club or movie club. I like the wine club :)

Forced rest week

Last weekend and this week until now, I did not run any day, because I have to much work to do. Only yesterday I could ran, I have a small slot of free time, but I was too much sleepy to got out training. I hope I can resume my weekly runs soon... After all the rest periods are also good to recover !

Half-marathon

Soon I will do an half-marathon. I haven't choose yet, but I will look to the Portugal races calendar and choose one. Next I will do some specific training, just the minimum preparation for the race, and so I will start the real scheduled training program to do a fast (for me) half-marathon. I still have the goal of a 1h24m race...

Tawaret blog

This is a link to my personal blog, in portuguese language, and it's about nothing in particular: Tawaret Blog.

Running Shoes

Running Shoes is a running shoes shop, when you can find and buy the latest shoes for your training or race.

Products reviews

This is a sponsored post for ReviewMe.com.

ReviewMe is new web service to help advertisers to promote their products/services buying reviews in blogs. For bloggers is a service that can help to do make some money writing reviews. So, ReviewMe is just a market to meet advertisers and bloggers.

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The advertisers can bought a review on some specific blog. The cost of this is the cost of the blog that ReviewMe service gives based on a ranking mixing the ranking from technorati, Alexa and RSS subscribers.
The great advantage of this over traditional ads is the format: this are reviews made by real people that are used to write to the blogosphere, with a non-standard format and is a permanent content in relevant blogs for each subject.

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I will only accept the relevant reviews for the Road Running blog, but I hope that ReviewMe will have some products/services to review for the sports (running, training, races, athletics world) category. This of course, will depend how many advertisers want to use this service. A good thing is that advertisers cannot require a positive review, so bloggers can write want they want, their real opinion of the product/service.

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Run in the morning

This week I run sometimes in the morning, even before the breakfast. I get the advice of some friends that it's good to run, just once in a while, in the morning, before you eat anything. The reason if something like to teach your muscules to get the energy, not from the normal energy source because you don't have it (you don't eat), but get it from the energy reserves in the fat or muscules. With this training the muscules will improve the way they collect the energy and use it more eficient in the other runs. I'm trying this approach during this week, because I have time.

Robert Cheruiyot falls in the Chicago marathon

One moment, Robert Cheruiyot was about to celebrate his victory at the Chicago Marathon. The next, he was on the ground, bleeding from the head, and dazed.

"Did I win the race?" he asked his coach. "What happened?"

The Kenyan had every reason to ask. He had just held off countryman Daniel Njenga on Sunday when he slipped near the finish and banged his head. He was taken from the course on a golf cart.

Cheruiyot, this year's Boston Marathon winner, was treated for internal and external bleeding in his head and was expected to spend the night at Northwestern Memorial Hospital. The runner's agent, Federico Rosa, said his client did not need stitches or surgery, but he was not sure if Cheruiyot had lost consciousness.
from forbes.com

Here is the youtube video:



Technorati Tags: Robert Cheruiyot, Chicago marathon

Weekend run

Last weekend my training was with 3 friends: all of them went by bike and I run... it's nice because I was not alone and they carry the water to drink once in while! 1 hour just before become dark and starting raining. BTW, my participation in 20km Almeirim was canceled because I'm not ready to do it.

Easy run

Easy run today, just 30 min, after two days of short runs at fast pace. Today I want to rest my knees!
Maybe I go this month to the 20 km Almeirim. I'm not sure yet...


Technorati Tags: easy run, 20 km, almeirim

New rss on my feeds reader

Today in search in the running blog family directory and i add some new blogs to my feeds reader:

• A Run in the High Desert
• Run Blogger Run
• Running in Suffolk (this one not from the same site, from... I don't know!)

no comments...

Hello AustinChick! Why don't you allow us to comment your blog?
And good back to trainning...

Technorati Tags: comments

Running and take photos

I found on “Running in Suffolk" blog a very nice approach to do the running trainings. It joins at same time two hobbies, (I also like both) in a interesting manner. Buryblue runs always with a digital camera and takes photos at the different courses he does. Very nice pictures of Suffolk (a place in England, I don't know where) can be found in this blog, by instance here, here and here. This should be much more easy to run, because you have a goal for the today's run, and so, not boring as to run alone every time in the same course, as I usually do. Just the problem to take the camera with you, but with the new generation of slim cameras this shouldn't be a problem either!

Technorati Tags: Suffolk, running, photography, ditigal camera, slim

Run and Bike Training

My next step to improve my training, mainly my km/week I will buy a bike to my wife. Usually I run with her one or two times a week, but because she only runs small distances, between 15 and 30 minutes on good days i decided to buy a bike for her. With a bike we can do a combo training, in a flat floor I think she can ride maybe 45 minutes or 1 hour and I go with her running. I can run more time and also I can control the pace. It's a great idea to optimize the weekly routine, because it's not easy to have time to everything: work, sleep, being with the family, training, hobbies, ... I wish I don't need to sleep to have more 7 hours a day to do all the things I want!

Technorati Tags: bike, run, training, bike & run, time

Running blogs

I created a list of running blogs on Listible. Go to the site and submit your blog.

Technorati Tags: listible, running blogs, list

Upper side body training

I need to include in my training schedule a session once a while (one time per week or per two weeks maybe) to improve my upper side body. Just to have some strength in arms, shoulders, backs and in abdominal muscles. I will look over the internet to search some basic training program to do at home or in the garden.
The motivation to do this is that sometimes when in run, during my trainings, at a fast pace, near my maximum pace, I usually feel some pains at the front side of my shoulders, and this pain causes that I have to slow down, I mean, in these cases this is the reason of my run capacity exhaustion instead of it be the difficult breath or the legs muscles tired.
So, I will do some research I will post here the weight training I choose...and so the only thing still be missing is the motivation!


Technorati Tags: weight training, abdominal muscles

Bike training

I will start to do some bike trainings, sometimes, maybe one day per week. It's better for motivation to change once a while the weekly routine, to avoid repetitive run programs week over week, and also because it's worst to run alone than to ride a bike alone. Furthermore, it is good to exercise another muscles set, that aren't usually requested for runs.

Technorati Tags: bike training, run training, run

Target Heart Rate (THR)

Target heart rate is the rate intervals to each person to do each kind of training. The defenition from wikipedia is:

Target Heart Rate (THR), or Training Heart Rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based on one's physical condition, age, and previous training.

I use the this target zone calculator to find mine:
The formula about this calculator is just to find the maximum heart rate. You need to input the rest rate, the age, and male/female. The calculator founds the maximum rate and calculate the rate (in beats per minute) for each training target zone, using the follow mapping:

• Healthy Heart (40-52%)
• Easy (52-64%)
• Aerobic (64-76%)
• Anaerobic Threshold (76-88%)
• VO2 Max (88-100%)
  

My maximum heart rate is 192, so my aerobic run is 138-156 and my anaerobic target zone is between 156-174. So I use to run the second half of my trainings in the anaerobic zone. I have to do more time a long run at weekends all the time in the aerobic pace.

Technorati Tags: target heart rate, THRr, heart rate calculator

Calculate my maximum heart rate

I calculate my maximum heart rate with the simpler formula:
HRmax = 220 - age
But a most accurate formula is:
HRmax = 205.8 − (0.685 * Age)
Or another one:
HRmax = 214 - Age * 0.8

My heart rate - Aptonia CW700

Now I use regularly the Aptonia cw700 heart rate monitor on my trainings, and I find it a lot helpful. To the races I don't leave it with me, just to avoid some distraction or some problem that can occur with it and could cause me to loose some time. This is the only reason, because it is very comfortable.
With the use of the HRM, I found out that I use to run at a higher heart rate than the one I thought. On my regular runs, at the end of the day, I use to run between 40 and 50 minutes, sometimes 1 hour. The pace use to be some fast but far away of my maximum pace: I still can talk during the training. And the heart rate use to be always (in the second half) more than 80% and at the end sometimes reach the 90%. Before I have the HRM I thought that the pace was between 70% and 80%. But I fell fine with this heart rate.

Technorati Tags: heart rate monitor, HRM, aptonia, cw700

Running shoes

Buy your running shoes at Runnig Shoes.


Technorati Tags: running shoes, nike, asics, adidas, reebok

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Floating tranning week

I will now restart my old trainning schedule. but because I have not time to follow strictly the schedule I will try to do all the runs but without doing it at a fixed day, like it is marked on schedule. I will do, for instance, in one week that I have do do one long run, two free pace runs and one repetition trainning; I will do it not exacly by the order in the schedule, neitheir with the rest days in schedule but I will try do to all the runs. I know this is far way to following the schedule, but with my current free time this is the best I can do.


Technorati Tags: running, tranning, schedule, trainning schedule

Aptonia CW700 - first

These are the first impressions after my first training with my new heart rate monitor Aptonia CW700. This is a HRM of Decathlon. The setup is very easy: it's possible to configure a lot of parameters about myself like min and max pulse or age, weight, etc. With both ways the watch stores the maximum recomended pulse of the person, and for further uses the monitor displays the result in beats per minute in big numbers and in percent of the maximum rate in smaller digits. The comunication between the chest belt and the watch is good and quickly the watch starts to give real heart pulse.
The functions of the chronometer are good for this type of watch. It is possible to memorize 20 laps, as intermediate time count and the main time continues counting in the background. The watch have 4 bank of memory to store 4 runs data: 20 laps times, and all other data per memory bank. Each bank could be read after the run at the end of the day in a separate watch mode, the Chrono Data mode.
For now just a problem: sometimes the watch give me a anormal peak of my heart rate. I think this is because my chest belt is not tight enought and the sensor loses and reconnect again and this cause the anormal peaks. For next run I will check this...

Technorati Tags: Aptonia, Decathlon, HRM, review, heart rate monitor

My new hear race monitor

I bougth today my first heart rate monitor. It is a Aptonia CW700 (Aptonia is a mark of Decathon). Now I'm exploring the features of my new toy! The only difference from the kids to the adult people is that the adults bought more expensive toys!! I bought this for two main reasons: the heart rate monitor to start monitoring my runs and also for the chonometer features, because the watch I usaly use only give me the time spent from the begining and I also need the lap memory function and the intermediate counter to use during my races (or tranning) to check my km pace.
Now I'm trying to find out how can I disable the sound emitted every heart beat.

Technorati Tags: heart rate monitor, watch, polar, run, atlethics

Francis Obikwelu - second gold medal

The Portuguese Francis Obikwelu won yesterday the second gold medal in the European Atlethics Championship in Gotheburg. He was the first on 200 metres with 20.01 seconds. The second - Swede Johan Wissman - only arrived 0.37 later! :) Briton Marlon Devonish was third. Congratulatiosn again Francis Obikwelu.

Technorati Tags: atlethics, Obikwelu , Gotheburg, Championship

Francis Obikwelu

From road running to track running, to say that Francis Obikwelu won yesterday the golden medal for Portugal in the men's 100 metres sprint at the European Championships in Gothenburg, with the time of 9,99 seconds. Today he will try to win also in 200m to became the first to win both races in a European Championship. Andrey Yepishin(Russia) was second with 10.10 and Matic Osovnikar (Slovenia) was third with 10.14. Congratulations Francis Obikewlu!

Technorati Tags: Gothenburg, atlethics, 100m, gold medal

Slow runners

I found this funny movie clip on the Passion for Running blog. Mark said that you are never running slow :)

Back to the training

Now I'm planning to resume the training. I never stop running, but in the last months I use to run just one or two times a week, without any trainning plan, so I always ran slowly: everytime I run without a goal, I run just for fun and so my performance always drop a lot!! Now I will try to back to my last training schedule I posted in this blog and I never finish it. The goal is to do an haslf-marathon in two months.

feeds clip

I put on my blog a clip of my reading feeds marked with label 'run' through Google Reader. Currently I'am reading the following blogs: A passion for running, Robert Song's Running, Sean Loyd blog

Chondromalacia - knee of runner

from atletas.net

To Chondromalacia, more known by knee of runner, is a sporting wound whose gradual form increase pain.

The symptoms of this illness are normally the pain or sensibility nearby or below the kneecap in the breaks frontal or lateral of the knee. The pain is gradual, generally in an alone knee, and increase during several weeks. To cartilagem of the patela - below the kneecap. erodes-itself, stayed as went a sandpaper, doing sounds of ground.

The causes of this illness can have that see with several factors, as: run about a slope or slope; do not carry out the heating correctamente; have the quadríceps too tense, weak or tired; kneel; have the jarrete tense or excessively strong; go up or come down stairs or slopes; stayed sat down by long hours; or to him run too fortress without the due heating.

The prevention of this illness does itself across of the adequate use of sapatilhas of run that insert well, using orthopedic for improve inserts him of the foot. Also it can avoid the sprouting of this illness performing a reduction of the activities ciclistas during the training, or a bigger rhythm with smaller resistance. Do a complete heating, without forget no part of the body, incluíndo exercises of strengthening of the quadríceps, lengthening them, as well like the jarretes and panturrilhas. Is going to bend too the knees.

The handling of this alone illness functions to obtain diagnose the illness well early, and begin at once it do him. Find his doctor, do a Ray-X for verify erodes of the surface of the articulation. The swimming or. run in the swimming pool. can help, as well like a kneepad with an opening for the kneecap.

Naide Gomes with a new NR for Portugal

Naide Gomes was third in women's long jump World Indoor Championship. Tatyana Kotova, of Russia, won with 7.00m from Tianna Madison, second with a personal best of 6.80m, with Portugal’s Naide Gomes third with a national record of 6.76m.

Half Marathon of Lisbon: Indian of 94 present this year in the race

The Indian marathon runner Fauja Singh, of 94 years, is going to participate in the Half Marathon of Lisbon, to 26 of March, with a group of athletes named "Sikh Runners", whose ages pierced between 70 and 94 years.

The religious group of athletes, that participates in several marathons and half marathons over all the world runs with the goal of contribute for the visibility of the Sikh religion(religion arisen in the India) of form it arrange deep for institutions of charity.

The marathon runner, that does not separate of the yellow turban, was star of one of the biggest campaigns of publicity of the Attached "Impossible i nothing" (nothing is impossible), beside the international English David Beckham, due to his facet of tireless runner.

The oldest athlete of the world it run the marathon, despite of the his 94 years, want to beat its own personal record of the marathon, established in 5:40 hours to the 92 years, against the 6:54 that already to have conquered with 89 years.

from atletas.net

Paul Tergat at Lisbon half-marathon

Paul Tergat will run this year again the best half-marathon of the world: the Lisbon Half Marathon. Tergat already win this race 2 times: 2000 and 2005, with the personal record of 59.06 minutes, and that in last year he conquer the podium of the marathon of New York.

Beyond the five times world champion of crosse (1995 to 1999), go to mark presence the Moroccan Jahouad Gharib, champion of the world of marathon in Paris' 2003 and Helsínquia' 2005, and Mohamed Mourhit, winner of the test in 1997.

In the female sector, highlights for the participation of the Kenyan Susan Chepkemei, world vice-champion of the "half" in 2000, 2001 and 2002 and third in the World one of 2005, Joyce Chepchumba, winner of the test Portuguese in 2004, and Edith Masai, world champion of short-weed (short) in 2003 and 2004.

coComment invitations

If anyone needs invites to coComment just leave a comment with the email, and I will send the invite.

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Rui Silva third place in Millrose Games

New York, NY - Iona's Richard Kiplagat finished an impressive fourth in the Wanamaker Mile at the 2006 Millrose Games, with a time of 4:02.01.

Finishing first was Bernard Lagat, also the 2005 champion, in a time of 3:56.85. Lagat was a three-time NCAA champion at Washington State University and earned a silver medal in the 2004 Olympics in the 1,500-meter event. The former Kenyan Olympian now runs for the U.S. National team.

In second place was Kenenisa Bekele, who ran a 4:01.57. Bekele, from Ethiopia, is arguably the top distance runner in the history of track & field. He currently holds the world record in both the 5k and 10k events as well as the top time in the indoor 5k race. Bekele is also a World Cross Country champion in the 4k and 12k races.

In third place was Rui Silva in a time of 4:01.79. Silva is an Olympic bronze medalist for Portugal, finishing third in the 1500-meter event at the 2004 Olympics. In addition, Silva has won the European championship in the event.

more...

Half-Marathon of Lisbon

My next run will be the Lisbon half marathon:

The 16th edition of the "EDP Half-Marathon of Lisbon" will take place on March 26, 2006 with time starting scheduled for 10.30 a.m. at the "25 de Abril" Bridge.

35.000 runners are contributed to the successful of Lisbon Half Marathon 2005; Paul Tergat has insured the reputation of the event as being the fastest world's race, finishing in 59'10, only 4'' separated the world best time realized by Paul himself, here in Lisbon.

training schedule for half-marathon

My training schedule for next half-marathon (ends of March). It is a Hal Higdon program modified for my weekly routine:

• Mon - rest
  
• Tue - speedwork: hill, track/road repeats or fartlek
  
• Wed - tempo run
  
• Thu - race pace
  
• Fri - rest
  
• Sat - long run
  
• Sun - easy run /bike, stretch/strenght
  

Speedwork can be replaced by fartlek (when have no track or road measured availabe): 1:30/5:00 replacing 400m or 2:50/7:30 replacing 800m.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	6 x Hill	40 min tempo run	3 m run	Rest	90 min run (3/1)	easy run or bike; stretch & strength
2	Rest	7 x 400	45 min tempo run	3 m pace	Rest	90 min run	easy run or bike; stretch & strength
3	Rest	7 x Hill	30 min tempo run	Rest	Rest	5-K race or pace	easy run or bike; stretch & strength
4	Rest	8 x 400	40 min tempo run	3 m run	Rest	90 min run (3/1)	easy run or bike; stretch & strength
5	Rest	8 x Hill	45 min tempo run	3 m pace	Rest	90 min run	easy run or bike; stretch & strength
6	Rest	6 x 400	30 min tempo run	Rest	Rest	10-K Race or pace	easy run or bike; stretch & strength
7	Rest	4 x 800	45 min tempo run	4 m pace	Rest	1:45 run (3/1)	easy run or bike; stretch & strength
8	Rest	3 x 1600	50 min tempo run	5 m pace	Rest	1:45 min run	easy run or bike; stretch & strength
9	Rest	5 x 800	30 min tempo run	Rest	Rest	15-K Race or pace	easy run or bike; stretch & strength
10	Rest	4 x 1600	55 min tempo run	5 m pace	Rest	2:00 run (3/1)	easy run or bike; stretch & strength
11	Rest	6 x 800	60 min tempo run	3 m pace	Rest	1:30 run	easy run or bike; stretch & strength
12	Rest	6 x 400	30 min tempo run	Rest	Rest or easy run	Rest	Half Marathon