Friday, March 19, 2010

6.15 easy run 47:16 (7:41/m)

6.15 miles 47:16 (7:41/m) easy run around the Welland island with Rover and AK.

Blog Archive

My 2012 race results

Just click below and see results
1) Jan 1, 2012, Henley 3 miler, 4th overall 17:10


3) May 6, 2012, Run for the General,
2nd overall,
17:00

4) May 19, 2012, Run the Rapids,
1st overall,
16:53 3.1 miles (garmin), 17:17 race time for 3.2 miles
5) June 15, 2012, St. Greg's
10th overall,
17:12

17:15

7) Nov 18th, 2012, Candy Cane 5k
2nd overall
17:36(3.25 miles) 16:56 thru 5k

8) Nov 24, 2012, Grey cup 8k
3rd overall
28:13

9) Dec 26th, 2012, Boxing day 10 miler
24th overall

Bananas

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:
Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:
200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:
Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:
Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!'

Alberto 10 rules

1. BE CONSISTENT Find a training plan that you can stick to long-term. If you can run four days a week, every week, you are going to get 90 percent of the benefits of training seven days a week.

2. TAKE RECOVERY DAYS SERIOUSLY The day after a tough workout, the most you want to do is jog lightly or do some form of cross-training, like cycling. You need a recovery day after a hard day. No exceptions.

3. INCREASE MILEAGE GRADUALLY Do not increase your weekly mileage by more than 10 percent every month. No matter how good you feel, be very gradual. You won't know until it's too late that you're overdoing it.

4. STAY ON THE TRAIL Pavement damages joints, tendons, ligaments, and muscles. The more you can run on grass, woodchips, or dirt, the better off you are. My athletes run 90 percent of their workouts on soft surfaces.

5. RUN FASTER It's hard to race faster than you train. However fast you want to run a race, you've got to do some shorter intervals—what we call speed work—at least that fast.

6. STRENGTHEN YOUR WHOLE BODY Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don't forget that the back is part of the core). Stay away from machine weights and stick to Pilates, climbing, and dynamic flexibility work like yoga.

7. WEAR THE RIGHT SHOES The second-most-common cause of injuries, next to running too much on hard surfaces, is foot pronation and shoe instability. The more you run, the more support your foot needs.

8. PERFECT YOUR FORM Every motion your body makes should propel you directly forward. If your arms are crossing or you are overstriding, you're losing force. Your posture should be straight, and your striding foot should land directly underneath you.

9. TACKLE DOUBT HEAD-ON At some point you're going to push yourself harder, you're going to enter into a gray area that can be painful, and you're going to doubt yourself. Push through it. Never think you are mentally weak.

10. EMBRACE TECHNOLOGY If you don't have enough knowledge behind what you're doing, you're not going to run well or you're going to injure yourself. With the Internet, GPS phones, advanced heart-rate monitors, and even your iPod, you now can be coached individually, even while you run. I have an antigravity treadmill in my garage. Use the knowledge and tools that are out there.

Heart rate guide

Heart rate guide

Cam Levins

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Salazar tips

* Short Hill Sprints: Once a week insert a set of 4 to 10 short, steep hill sprints (8-12 seconds in length) max effort with full recovery a muscle workout, designed to recruit fastwitch muscle fibers, strengthen your lower legs, after an easy run on the day before some of your more traditional speed workouts.

* Short Flat Sprints: After 4 to 6 weeks of including short hill sprints into your training, transition to sprinting over flat ground. The same principles apply: 4 to 10 sprints of 8-12 seconds in duration at near max effort with full recovery between intervals. Warm up with 4 to 6 x 150m strides to get loose and lessen likelihood of injury. Be sure to keep the basic tenets of good running form in mind while running relaxed and staying in control of your stride.