The 2010 Rock N Roll marathon series continued to roll and this time it was Seattle. It was another full house, The full marathon and half-marathon attracted more than 27,000 runners, 45 musical acts, dozens of cheerleading squads and hundreds of volunteers.
At a certain point many runners notice a decline in their running performance. They notice their speed or pace has gotten and no matter how hard they run they can’t run faster.
A sudden decline in running pace may be a sign you are doing something the wrong way.
Some causes of decline in running pace are ;-
2. Change of training methods
3. Under eating.
If you train too much -back to back days without taking a rest your muscles will get exhausted and sooner or later you will experience a decline in performance. One way you can avoid exhaustion is to space your runs. Run today and rest the next day. If you already feel exhausted take a complete rest for a week.
Change of Running Method.
If you were used to running on flat roads and you have just shifted to hill running this might also affect you running speed. Immediately after shifting to hill running you may experience decline in pace because your body is not used to extra demand. It takes time for our bodies to adjust to the extra demands of hill running. With time the body adjusts and hill running feels normal.
Food is the fuel that drives our run. If you are not eating enough you denying your body the fuel it needs. You can make a rough estimate of how many calories you need based on your weight, the kind of job you have, and your training program. People who exercise regularly should eat about 60 percent of those calories from carbohydrates, 25 percent from fat and 15 percent from protein.
There is a link between a runners knee pain and weak knees. In an article in runners world magazine two runners who suffered chronic knee pain recovered after they were put on a program of hip strengthening exercises.
Reed Ferber Hip Strengthening Exercise.
The article has a program demonstration by Reed Ferber, Ph. D., director of the University of Calgary’s Running Injury Clinic. He recommends doing them daily after you run. Start with one set of 10 reps and gradually increase sets so that you’re doing three sets of 10 by your fourth day. You should see improvement in two weeks. If you don’t, Ferber says to see a doctor because the cause of your injury may lie elsewhere.
The 2010 Grandma? marathon and Gary Bjorkland Half-Marathon happened over the weekend. I have been looking around the blogosphere for images and I found some awesome photos from flickr. Make sure to visit the photographers pages @ flickr to see more images.
The Paris Marathon is one of the prestigious marathon races in Europe. Registration for the 2011 race will open around September 2010. The race has 40,000 slots. The rule is first come first served. Last year the race opened in September and it was all sold out by end of November.
2011 Paris Marathon Dates.
2011 Paris marathon will be on 11 April 2011.
Registration 2011 Paris Marathon
Registration for 2011 Paris marathon will be done online. Payment of registration fee is also done online.
Doctors medical report
Paris marathon require a medical certificate signed by doctor proving you are in good condition to run and finish a 26 mile marathon
Book a Starting zone
The starting zone just after elite runners is reserved for sub 3.15 runners who provide proof of previous race results obtained within the last two years. For this fast runners the registration must be done via post mail.
The best way to ensure you remain fit while on holiday is to observe the following fitness tips that will help to keep you in shape.
Exercise in the morning.
When on holiday you will have alot of things to do and by the end of the day you just want to lie down have a drink and rest. You will not have time during the day and you in the evening you will not be in a mood to exercise.
Running is the simplest form of exercise, you just need a good pair of running shoes, shorts and T-shirt. These gear can be packed easily in your bag. Compare that with cycling – where will you pack your bike?
Confirm the hotel has a gym.
If staying fit is very important to you, make sure you confirm the hotel has a gym before you make the reservation.
Have back up plans
When on holiday / vacation, even the best-laid plans can be disrupted by flight delays and traffic jams. If you miss your “scheduled” workout, a short exercise routine is better than nothing. Sit ups and push ups can be done in your room.
Commit to Eat Healthy
Try and eat healthy foods. To prove you are serious you can carry a weighing machine with you so that every morning you can measure your weight. If you have tipped the scales you can remind yourself to stay on course.
When Paula Radcliffe won the New York City Marathon 10 months after giving birth to her first child, Isla, I was left surprised.I didn’t expect her to do well let alone win the race just after giving birth.
But according to an article I have just read at Sports Illustrated I shouldn’t have been surprised because pregnancy can have an effect on a womans body that that can make her run faster
To Quote the article,
One of the many physical transformation that occur in a woman’s body to accommodate the new resident is an increase in blood volume, since there are suddenly two people in need of oxygenated blood. Once the baby is born, that extra blood hangs around. Extra red blood cells, as any athlete who has used EPO knows, means extra oxygen to the muscles. This super mom effect, however, is transient, lasting a few weeks or months. A 1991 study at the University of Vermont found that non-athlete women were still pumping slightly more blood than usual three months after giving birth.
They asked Paul Radcliffe how she felt after pregnancy and she said she felt stronger after her first pregnancy.
There are unconfirmed reports that this relationship between pregnancy and red blood cells may have been exploited by the former East German Athletes. According to grapevine, East German athletes had gotten pregnant, and then aborted, in order to take advantage of hormone changes during pregnancy.
I found this fascinating piece on the amount of weight to gained by a British football fan watching the 2010 Soccer World cup finals in South Africa.
Men’s Health magazine estimates a die-hard World Cup fan could gain 2st and 7lb (15.7kg) if they watch every game between 11 June and 11 July.
It bases this gain on the assumption that a British man watching a game with friends will drink, on average, four cans of lager and eat three slices of a pizza, half a bag of nacho chips and half a pot of dip – adding up to 1,913.5kcal. That’s two-thirds of the recommended daily calorie intake for men, and almost the entire daily intake for women.
In contrast, the energy expended while watching – even accounting for gesticulating, shouting and leaping to one’s feet every so often – is just 215.5kcals.