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.

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

on CoolRunning

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

Calculate distances with Google maps

This is a little hack that uses Google's superb mapping application to help record distances traveled during a running or walking workout.

Gmaps Pedometer

Finding Your Threshold Heart Rate

We've already highlighted the difficulties of trying to establish your maximal heart rate. Now you’ve mastered that, here’s another problem: once you’ve found your true maximum, how do you know exactly what heart rates you should be training at? We often see round figures quoted in general guides, ranging from 70-90 per cent of MHR. Unfortunately, the reason they’re so vague is that – as we’ve found out – we’re all different.

Performing A Conconi Test

• Ideally, you need a heart rate monitor that will record and store heart rate information for assessment afterwards. Alternatively, take along a partner who can write down your measurements as you give them
• Perform the test on either a running track or a treadmill
• Warm up thoroughly, as you would for a race or track session
• Your starting pace should be about 70 seconds for 200m (or 10km/h on a treadmill)
• Once started, you need to increase your pace each and every 200m
• At each 200m point, press the store button on your HRM (or tell your partner your rate)
• Speed increase should be about 2-3 seconds per 200m (or 0.5km/h on a treadmill)
• Keep going until you can’t increase your pace
• Jog gently afterwards to cool down gradually
• Plot your heart rate on a graph, against speed
• Find the deflection point
• This is an intense test – only perform it if you’re in good physical health

in runnerworld.com

Calculation of Maximum Heart Rate

The easiest and best known method to calculate your maximum heart rate (MHR) is to use the formula MHR = 220 - Age. A paper by Londeree and Moeschberger (1982) from the University of Missouri-Columbia indicates that the MHR varies mostly with age, but the relationship is not a linear one. They suggest an alternative formula of MHR = 206.3 - (0.711 × Age). Similarly, Miller et al (1993) from Indiana University propose the formula MHR = 217 - (0.85 × Age) as a suitable formula to calculate MHR.

more...

Lisbon half marathon

I ran today the Lisbon half marathon and finished in 1h29m50.

gmail invite

if you need an account at gmail I have invitation to give. just leave a post here with your email or send me a email and I will invite you.

Lisbon half marathon

Now I'm training for the 15th Lisbon half marathon, one of the biggest half marathon with 35000 runners. It's on 13th March 2005 on Lisbon, Portugal. Starting at the "25 de Abril" Bridge, proceeding through the streets of Lisbon and will finish in front of the "Mosteiro dos Jerónimos" Monument.Very flat course and also the world's fastest Half Marathon.
I will not follow any training schedule, just run between 2 and 4 times a week at free pace.

Run log

David Hays have a free to download run log spreadsheet to keep track of training. Its very usefull: provide a traning plan, run log, statistics, race records, graphics and predictions(??).
Thanks to James

about me

I run just for practice some sport, but I training to do always better time on each running: its import to have some goal on training. I ran a several half-marathons so far and my best time is 1h27 last year. I ran only one marathon (Lisbon marathon) at 3h46.
My goal to this year is to do an half-marathon at 4:00/km pace. And someday (not this year but someday) i wish to run, and finish the London Marathon: the best one :)