Runners World
I don't belive I can run a marathon in 3h03, based on my 1h27 result on a half marathon. But with a lot of trainning maybe...This formula works for pro runners, I think!
Thursday, November 17, 2005
Race Time Calculator
The Race Time Calculator will calculate a predicted time at a distance for you based on a time you provide for another distance. It will accept (and return) times for several common race distances from 1500m to the marathon. It uses the formula T2 = T1 x (D2/D1)1.06 where T1 is the given time, D1 is the given distance, D2 is the distance to predict a time for, and T2 is the calculated time for D2.
Runners World
I don't belive I can run a marathon in 3h03, based on my 1h27 result on a half marathon. But with a lot of trainning maybe...This formula works for pro runners, I think!
Runners World
I don't belive I can run a marathon in 3h03, based on my 1h27 result on a half marathon. But with a lot of trainning maybe...This formula works for pro runners, I think!
Friday, November 11, 2005
Tuesday, October 25, 2005
next run: 20 km almeirim
My next run will be on next saturday: 20 km almeirim.
I will try go run at 4:15 pace...
I will try go run at 4:15 pace...
Wednesday, September 21, 2005
back to training
Now I'm back from my injury... at least I hope. yesterday I ran 30 min very slow, just to restart! Next Sunday I will run Portugal Half Marathon on Vasco Gama bridge, but only the smaller course: 7 km. Just to don't miss this year edition :)
Tuesday, August 30, 2005
lot of free time
These days I have a lot of free time on my daily routine because due my injury I'm not training. This is a new situation to me: I have time to do diferent things...but by the end of the week I will try to back to the traning!
Thursday, August 18, 2005
injuries
Yesterday I suffer a injury while training fast repetitions on the track. I think it is a contusion. I search web for some indications for treatment:
Contusions occur when a direct blow or repeated blows from a blunt object strike part of your body, crushing underlying muscle fibers and connective tissue without breaking the skin.
First aid
Contusions cause swelling and pain and limit joint range of motion near the injury. Torn blood vessels may cause bluish discoloration. The injured muscle may feel weak and stiff. To control pain, bleeding and inflammation, keep the muscle in a gentle stretch position and use the R.I.C.E. formula:
* Rest: Protect the injured area from further harm by stopping play. You may also use a protective device (i.e., crutches, sling).
* Ice: Apply ice wrapped in a clean cloth. (Remove ice after 20 minutes.)
* Compression: Lightly wrap the injured area in a soft bandage or ace wrap.
* Elevation: Raise it to a level above the heart.
Treatment
Most athletes with contusions get better quickly without surgery. Your doctor may give you nonsteroidal anti-inflammatory drugs (NSAIDS) or other medications for pain relief. Do not massage the injured area. During the first 24-48 hours after injury (acute phase), you will probably need to continue using rest, ice, compression bandages and elevation of the injured area to control bleeding, swelling and pain. While the injured part heals, be sure to keep exercising the uninjured parts of your body to maintain your overall level of fitness. If you have a large hematoma that does not go away within several days, in some cases the doctor may drain it surgically to speed healing.
Contusions occur when a direct blow or repeated blows from a blunt object strike part of your body, crushing underlying muscle fibers and connective tissue without breaking the skin.
First aid
Contusions cause swelling and pain and limit joint range of motion near the injury. Torn blood vessels may cause bluish discoloration. The injured muscle may feel weak and stiff. To control pain, bleeding and inflammation, keep the muscle in a gentle stretch position and use the R.I.C.E. formula:
* Rest: Protect the injured area from further harm by stopping play. You may also use a protective device (i.e., crutches, sling).
* Ice: Apply ice wrapped in a clean cloth. (Remove ice after 20 minutes.)
* Compression: Lightly wrap the injured area in a soft bandage or ace wrap.
* Elevation: Raise it to a level above the heart.
Treatment
Most athletes with contusions get better quickly without surgery. Your doctor may give you nonsteroidal anti-inflammatory drugs (NSAIDS) or other medications for pain relief. Do not massage the injured area. During the first 24-48 hours after injury (acute phase), you will probably need to continue using rest, ice, compression bandages and elevation of the injured area to control bleeding, swelling and pain. While the injured part heals, be sure to keep exercising the uninjured parts of your body to maintain your overall level of fitness. If you have a large hematoma that does not go away within several days, in some cases the doctor may drain it surgically to speed healing.
Friday, August 12, 2005
Half Marathon of Portugal
Next week I will register for the Half Marathon of Portugal.
The RTP 6th Meia-Maratona de Portugal, half marathon, will take place on September 25 at 10.30 A.M. starting from the "Vasco da Gama" Bridge Proceeding into the streets of Lisbon, this race has a very nice course and is a great opportunity for everyone who would like to visit Lisbon, mainly this new area (where happened the EXPO'98), which is in nowadays devoted to social events (music concerts, walk and bike tours near the river Tagus..
All participants will get a T-Shirt with their race number and a medal for those will finish a race.
The RTP 6th Meia-Maratona de Portugal, half marathon, will take place on September 25 at 10.30 A.M. starting from the "Vasco da Gama" Bridge Proceeding into the streets of Lisbon, this race has a very nice course and is a great opportunity for everyone who would like to visit Lisbon, mainly this new area (where happened the EXPO'98), which is in nowadays devoted to social events (music concerts, walk and bike tours near the river Tagus..
All participants will get a T-Shirt with their race number and a medal for those will finish a race.
Monday, August 01, 2005
race report
I ran yesterday Pombal, Portugal half marathon. I finished with 1h29m40 time. It was a good time for me, because this is not a easy run. The weather is hot and the run had a lot small ascents and descents. But far way of my goal: run a half-marathon at 4 min/km....
Thursday, July 14, 2005
my next run...
Now I'm trainning for half marathon on Jully, 31. Will be on Pombal, Portugal: meia maratona de pombal. A google map link for this place here.
Thursday, July 07, 2005
Home made Sports Drink
search on web I found some articles about rehydration and home made sport drinks:
Among the chief benefits of sports drinks are the carbohydrates they provide to help the body replace the energy-producing glycogen a runner expends during exercise.
Those same carbohydrates, when in appropriate concentrations of six to eight percent, also help the body absorb the sports drink up to 30 percent faster than water.
Finally, sports drinks contain electrolytes, such as sodium and potassium, that are lost with sweat. Sodium in particular is helpful in speeding absorption of the drink. While it is not at all clear that your body actually loses very many electrolytes during running, studies have shown that electrolyte-replacement drinks do cause the body to retain more fluid than plain water.
CoolLemon>
1 cup water
1 tsp. lemon juice
1/4 tsp. salt
4 tsp. sugar
Explanation for what sports drinks do on Sports Drinks, CoolRunning
Symptoms of Dehydration; Hypotonic, Isotonic, Hypertonic drinks; Recipes for Home-made Sports Drinks on Fluids and Hydration in Sport on disen.org
more home made recipes on Homemade Sports Drink on davidhays.net
Among the chief benefits of sports drinks are the carbohydrates they provide to help the body replace the energy-producing glycogen a runner expends during exercise.
Those same carbohydrates, when in appropriate concentrations of six to eight percent, also help the body absorb the sports drink up to 30 percent faster than water.
Finally, sports drinks contain electrolytes, such as sodium and potassium, that are lost with sweat. Sodium in particular is helpful in speeding absorption of the drink. While it is not at all clear that your body actually loses very many electrolytes during running, studies have shown that electrolyte-replacement drinks do cause the body to retain more fluid than plain water.
CoolLemon>
1 cup water
1 tsp. lemon juice
1/4 tsp. salt
4 tsp. sugar
Explanation for what sports drinks do on Sports Drinks, CoolRunning
Symptoms of Dehydration; Hypotonic, Isotonic, Hypertonic drinks; Recipes for Home-made Sports Drinks on Fluids and Hydration in Sport on disen.org
more home made recipes on Homemade Sports Drink on davidhays.net
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