Sunday, July 31, 2011

Geoffrey Mutai won his 4th consecutive road race title of the year at Bogota yesterday


The world's fastest marathon runner Geoffrey Mutai of Kenya won the Media Maratón Internacional in Bogotá, Colombia, the only IAAF Gold Label Road Race in South America, at a high altitude of 2600m, yesterday.

He finished the 21km Half Marathon race in a course record of 1:02:20 beating the defending champion n course record holder Deriba Merga of Ethiopia who finished second in 1:04:49, followed by Wilson Chebet of Kenya, the reigning Rotterdam Marathon champion who was third in 1:04:57

This is his 4th consecutive road race title for the year after clocking the world's fastest time of 2:03:02 (not ratified by IAAF) in the Boston Marathon last April, winning the inaugural 10km Boston 10km 2 months later and the Castelbuono 10km in Italy last week

Saturday, July 30, 2011

Some IAAF Track and Road Running Records

Men 100m - 9.58 Usain Bolt (JAM), 25 Berlin 16 August 2009
Men 200m - 19.19 Usain Bolt (JAM) - Berlin 20 August 2009
Men 4 x 100m - 37.10 Jamaica (Nesta Carter, Michael Frater, Usain Bolt, Asafa Powell) Beijing 22 August 2008
Men 800m - 1:41.01 David Lekuta Rudisha (KEN), 23, Rieti (Italy) 29 August 2010
Men 1500m - 3:26.00 Hicham El Guerrouj (MAR), 37, Rome 14 July 1998
Men 5000m - 12:37.35 Kenenisa Bekele (ETH), 29, Hengelo, Holland 31 May 2004
Men 400m - 43.18 Michael Johnson (USA), 44, Sevilla (Spain) 26 August 1999
Men 10,000m - 26:17.53 Kenenisa Bekele (ETH), 29, Bruxelles, Belgium 26 August 2005
Men 25,000m - 1:12:25.0 (en route to 30,000m) Moses Mosop (KEN),26, Eugene, USA 3 June 2011


Men 10km - 26.44 - Leonard Patrick Komon (KEN) Utrecht 2010
Women 10km - 30.21 - Paula Radcliffe (GBR) San Juan 2003
Women Half Marathon - 1:05.50 - Mary Keitany (KEN) Ras Al Khaimah 2011
Men Half Marathon - 58.23 - Zersenay Tadese (ERI) Lisbon 2010
Women Marathon - 2:15:25 - Paula Radcliffe (GBR) London 2003
Men Marathon - 2:03:59 - Haile Gebrselasssie (ETH) Berlin 2008


How often do the World Record holders in shortest track event n longest road race event meet?

Men
100m ----------- 9.58 - Usian Bolt (JAM) Berlin 2009
200m ---------- 19.19 - Usain Bolt (JAM) Berlin 2009
400m ---------- 48.13 -Michael Johnson (USA) Seville 1999
800m -------- 1:41.01 -David Lekuta Rudisha (KEN) Rieti 2010
1500m ------ 3:26.00 - Hicham El Guerrouj (MAR) Rome 1998
3000m ------ 7:20.67 - Daniel Komen (KEN) Rieti 1996
5000m ----- 12:37.35 - Kenenisa Bekele (ETH) Hengelo 2004
10,000m --- 26:17.53 - Kenenisa Bekele (ETH) Bruselles 2005
25,000m - 1:12:25.00 - Moses Mosop (KEN) Eugene 2011
30,000m - 1:26:47.40 - Moses Mosop (KEN) Eugene 2011

10km ----------- 26.44 - Leonard Patrick Komon (KEN) Utrecht 2010
Half Marathon - 58.23 - Zersenay Tadese (ERI) Lisbon 2010
Marathon ---- 2:03:59 - Haile Gebrselasssie (ETH) Berlin 2008









Women
100m --------- 10.49 - Florence Griffith-Joyner (USA) Indianapolis, USA 1988
200m --------- 21.34 - Florence Griffith-Joyner (USA) Seoul 1988
400m --------- 47.60 -Marita Koch (GDR) Canberra 1985
800m ------- 1:53.28 - Jarmila Kratochvilova (TCH) Munich 1983
1500m ------ 3:50:46 -Qu Yun Xia (曲云霞) (CHN) Beijing 1993
3000m ------ 8:06.11 - Wang Jun Xia (王军霞) (CHN) Beijing 1993
5000m ----- 14:11.15 - Tirunesh Dibaba (ETH) Oslo 2008
10,000m --- 29:31.78 - Wang Jun Xia (王军霞) (CHN) Beijing 1993
25,000m - 1:27:05.90 - Tegla Loroupe (KEN)
Mengerskirchen 2002
30,000m - 1:45:50.00 - Tegla Loroupe (KEN) Warstein 2003

10km -------------- 30.21 - Paula Radcliffe (GBR) San Juan 2003
Half Marathon - 1:05.50 - Mary Keitany (KEN)
Ras Al Khaimah 2011
Marathon ------- 2:15:25 - Paula Radcliffe (GBR) London 2003

Local Running Calender for 2011

Wk - Date

06 - 12 Feb - 2nd USM Open Relay 2011 http

10 - 06 Mar - PAAA Penang Cross Country, Teluk Kumbar http
11 - 13 Mar - Bareno Run 2011, Bukit Jalil http
13 - 27 Mar - Malakoff 26km & 6km Penang, by PACM http Reg here

16 - 16 Apr - The Energizer Night Race 2011 http
15 - 10 Apr - PAAA Round The Houses Relay 2011
17 - 24 Apr - Earth Day Run, Stadium MPSP, Bukit Mertajam
17 - 24 Apr - Bidor Half Marathon 2011 - http - http

18 - 01 May - Borneo International Marathon, K.K. http
19 - 08 May - Larian Perpaduan 2011, Esplanade, Penang E Form E Form
20 - 15 May - Cendana Hikathon & Fun Run 2011 http
21 - 21 May - 6th Penang International 12 Hour Walk 2011
21 - 22 May - Larian Keputeraan Sultan Azlan Shah, K Kangsar http
22 - 29 May - SPCA Charity Run, Youth Park, Penang http
22 - 29 May - 6th Malaysia Int Ekiden Run 2011 Relay Marathon

23 - 05 Jun - New Balance Pacesetters 15km, Putrajaya - http
24 - 12 Jun - Komtar Tower Run 2011, (65 stories) Penang
26 - 26 Jun - SCKLM 2011 http

27 - 03 July - Penang Hill Climb
28 - 10 July - Seremban Half Marathon 2011
27 - 03 July - Ipoh International Run
29 - 17 July - Olympic Day Run
30 - 24 July - BHPetrol ORANGE RUN, The Curve, Mutiara Damansara, P.J.
30 - 24 July - Centro Klang Run 2011 - http
31 - 30 July - Shape Run, Putrajaya

32 - 07 Aug - 54th Penang Chung Ling 8km Cross Country Run 2011,


37 - 11 Sep - SCI MPPP Malaysian Peace Run, Pennag
37 - 11 Sep - Tourism Taiping Heritage Run 2011
39 - 24 Sept - Larian Merdeka 2011, Esplanade Penang
39 - 25 Sep - Siemens Run, Dataran Merdeka K.L
39 - 25 Sep - Taiping International Marathon - http ??????

40- 02 Oct - Jelapang Padi Super Marathon 2011, Alor Setar. 10km n 55km
40 - 02 Oct - King Of The Road 2011, Sunway Pyramid, P.Jaya http
41 - 09 Oct - Sabah Tea - KRI 12km Run, Ipoh http http
42 - 15 Oct - Putrajaya Night Marathon 2011 - http - REGISTRATION
42 - 16 Oct - City Run KWYP Komtar, Penang
43 - 23 Oct - Kebun Bunga Charity Run 2011, Penang
44 - 30 Oct - Tanjung 10km Run, Penang
44 - 30 Oct - PJ Half Marathon 2011 - http
44 - 29 Oct - Genting Trailbrazer 2011, Genting Awana

46 - 13 Nov - Rock To Rock Run , Batu Feringgi, Penang
47 - 20 Nov - Allianz PBIM 2011, Penang http
48 - 27 Nov - Nike We Run KL 10K, Padang Merbok, J. Parlimen, K.L.

49 - 04 Dec - NTCRC Across-3-State Half Marathon Run, Nibong Tebal
49 - 04 Dec - Larian Perpaduan, 8km, Jalan Kedah, Penang
50 - 11 Dec - PVAA 10km Veterans Run , PISA, Penang
51 - 18 Dec - PAAA Round The Island Relay 2011, Penang
51 - 18 Dec - Larian Valdor 2011, Sg. Jawi, Seberang Perai, Penang
51 - 18 Dec - Malakoff 12km Kuala Lumpur 2011

2011 Marathon Calender of some of the world's popular events


2011
Wk.
01 - 02 Jan - Xiamen International Marathon http (2:08:07 - 2011)
03 - 16 Jan - Standard Chartered Mumbai Marathon, India (2:09:54 - 2011)
03 - 21 Jan - Standard Chartered Dubai Marathon http (2:04:53 - 2008)
04 - 23 Jan - Khon Kaen Int. Marathon,Thailand http (2:16:44 - 2011)

08 - 20 Feb - Standard Chartered Hong Kong Marathon http (2:14:57 - 09)
09 - 27 Feb - Tokyo Marathon http (2:07:23 - 2008)

10 - 06 Mar - Lake Biwa Marathon, Japan http (2:06:13 - 2011)
12 - 20 Mar - Seoul International Marathon http (2:06:49 - 2010)
12 - 20 Mar - Rome Marathon http (2:07:17 - 2009)
12 - 20 Mar - LA Marathon http (2:06:35 - 2011)
13 - 27 Mar - Zheng-Kai International Marathon, China http (2:13:20 -2007)

15 - 10 Apr - Daegu International Marathon, S. Korea (2:08:08 - 2011)
15 - 10 Apr - 35th Marathon de Paris http (2:05:47 - 2009)
15 - 10 Apr - ABN AMRO Marathon Rotterdam http (2:04:27 - 2009)
16 - 16 Apr - The Energizer Night Race 2011 - http
16 - 17 Apr - 2011 Virgin London Marathon http (2:04:40 - 2011) (35k)
16 - 17 Apr - Madrid Marathon - http (2:10:58 - 2011)
16 - 17 April - Vienna City Marathon - http (2:07:38 - 2008)
16 - 18 Apr - Boston Marathon http (2:03:02 - 2011)
17 - 30 Apr - Dalian International Marathon, China (2:13:23 - 2010)

18 - 01 May - Borneo Int. Marathon, K.Kinabalu. http (2:25:00 - 2008)
18 - 01 May - Great Wall of China Marathon, Beijing, China http
19 - 08 May - Prague Marathon, Czech Rep. http (2:05:39 - 2010)
18 - 08 May - METRO Group Marathon Dusseldorf, Germany http (2:08:32)
21 - 21 May - Great Wall Marathon, Tianjin, China -- http
21 - 22 May - Hamburg Marathon, Germany -- http
22 - 28 May - adidas Sundown Marathon, Singapore http
22 - 29 May - Hatyai Marathon 2011 (42km, 13km) http

24 - 12 Jun -- Laguna Phuket Int. Marathon http
26 - 26 Jun -- SCKLM http http (2:16:42 - 2010)

27 - 03 July - Gold Coast Airport Marathon, Australia http (2:10:01 - 2011)
31 - 31 July - San Francisco Marathon http (2:23:38 - 2010)
29 - 17 July - Pattaya Marathon, Thailand (2:21:06 - 2011)
31 - 31 July - Phuket Health International Marathon

32 - 07 Aug - Hatyai Nature Run 2011 http
35 - 27 Aug - IAAF World Championships, Daegu, S. Korea (Women) http
35 - 28 Aug - Thai Health Songkhla International Marathon http

36 - 04 Sept - IAAF World Championships, Daegu, S. Korea (Men) http
39 - 25 Sept - 38th BMW Berlin-Marathon http (2:03:59 WR)

41 - 09 Oct - Bank of Melbourne Marathon http (2:11:04 - 2010)
41 - 09 Oct - BOA Chicago Marathon http (2:05:41 - 2009)
42 - 16 Oct - 36th Amsterdam Marathon http (2:05:44 -2010)
44 - 30 Oct - BMW Frankfurt Marathon 2011 http (new name) (2:04:57 - 10)
42 - 16 Oct - Beijing International Marathon http (2:06:55 - 2005)
42 - 16 Oct - Scotiabank Toronto Waterfront Marathon http (2:07:58 - 2010)
44 - 30 Oct - BMW Frankfurt Marathon 2011 http (new name) (2:04:57 - 10)
44- 30 Oct - Marine Corps Marathon, USA http

44 - 05 Nov -Taroko Gorge Marathon, Taiwan
45 - 06 Nov - ING New York City Marathon http (2:07:43 - 2001)
47 - 20 Nov - Penang Bridge Int. Marathon - http (2:23:55 - 2009)
47 - 20 Nov - Standard Chartered Bangkok Marathon http (2:16:10 - 2010) subject to postponement
45 - 06 Nov - HangZhou International Marathon, China

49 - 04 Dec - Standard Chartered Marathon Singapore http (2:11:24 - 2009)
49 - 04 Dec - Fukuoka International Marathon, Japan http (2:05:18 - 2009)
50 - 11 Dec - Honolulu
Marathon 2011 http
51 - 18 Dec
- Fubon Taipei International Marathon, Taiwan
52 - 25 Dec - Chiang Mai Marathon 2011 http
49 - 04 Dec - Toray Shanghai International Marathon (2:09:28 - 2008)
49 - 04 Dec - Macau Galaxy Entertainment Int Marathon .(2:15:06 - 2008)

component of World Marathon Majors (WMM)
(Course Record - Year)

Finally Usain Bolt won on his 3rd attempt in Stockholm yesterday


Finally sprint superstar Usain Bolt (JAM), world record holder in 100m (9.58) n 200m (19.19) put his jinx to rest when he pushed to a comfortable 20.03 win in 200m at the DN Galan meet, the 11th leg of the Samsung Diamond League in Stockholm yesterday, his first win in Stockholm.
He lost in the same place to compatriot Asafa Powell (currently World Leading 9.78) in 2008 and was upset by Tyson Gay (USA) last August, both in the 100m.

Alonso Edward of Panama and Ainsley Waugh also of Jamaica were behind in 20.47 n 20.56 respectively.

That was Bolt's last race before the World Championship in Daegu next month

Quote of the day

"The marathon is a charismatic event. It has everything. It has drama. It has competition. It has camaraderie. It has heroism. Every jogger can't dream of being an Olympic champion, but he can dream of finishing a marathon."
--- Fred Lebow, New York City Marathon co-founder


Friday, July 29, 2011

Pace Chart

Preparing for the Long Run

While completing long runs can be sometimes difficult, preparing properly for these training sessions will make this important workout much easier to accomplish. Listed below are areas of concern that require your careful preparation prior to, and during your long run. Let's assume that your long run is scheduled for Sunday morning.

Rest
* Get lots of rest Saturday night, aiming for 8 hours sleep.
* Make either Friday or Saturday a complete rest day for the legs.
* If you do train on Saturday, make it a very light workout on the legs.

Nutrition
* Drink lots of water all day Saturday.
* Eat meals high in carbohydrates for lunch and dinner Saturday. Selecting the "right" foods is an important area of experimentation.
* Avoid foods high in salt and excessive protein and/or fat all day Saturday.
* Drink about 16 ounces of water Sunday morning prior to your long run.
* Eat a light snack Sunday morning prior to your long run. This is also an important experimentation area in regard to food selection.
* Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 90 minutes, you MUST drink sports beverages (such as Gatorade, PowerAde, etc.) at every two to three mile interval. Drinking on the run requires careful planning of the route (making sure there is water frequently available along with places to stash sports drinks).
* Consider trying gel carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption.
* After the run is over, continue to drink fluids (water, sports drinks, and/or juice products are all great choices).
* As soon as possible (ideally within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise

Excerpt from: Marathon Pal

Things To Consider While Running Long

# Run at a conversational pace by starting out slowly to conserve glycogen.
# Running at an easy pace reduces the possibility of incurring an injury.
# Stay loose by shaking out your arms and shoulders regularly.
# Carry your arms close to your waist or hips to conserve energy. Also avoid unnecessary arm swing, particularly laterally across the body.
# Realize that long runs will sometimes be difficult to complete and that you may experience some "bad patches" in the later miles. Persevering through these stretches will develop mental toughness, an essential skill that will be needed during the marathon.
# Use imagery, mental rehearsal/visualization, and self-talk to develop mental toughness. Mentally break the course into sections.

Excerpt from:www.marathontraining.com

Know Before You Run

REMEMBER:
Don't be a hero, if it hurts, STOP
INJURIES don't just go away, they have to heel
Today's ache can be tomorrow's INJURY
PAIN is your body's way of saying you are running too much
Nearly every INJURY responds well to REST
When in doubt, ICE the injury
Don't try to make up for missed training by running MORE

by John Bingham and Jenny Hadfield

Highlights of The History of Marathon


The modern Marathon commemorates the run of the soldier Pheidippides from a battlefield at the site of the town of Marathon, Greece, to Athens in 490 B.C., bringing news of a Greek victory over the Persians. Legend has it that Pheidippides delivered the momentous message "Niki!" ("victory"), then collapsed and died, thereby setting a precedent for dramatic conclusions to the marathon.

When the modern Olympic games were inaugurated in 1896 in Greece, the legend of Pheidippides was revived by a 24.85 mile (40,000 meters) run from Marathon Bridge to Olympic stadium in Athens
At the 1908 Olympic Games in London, the marathon distance was changed to 26.2 miles to cover the ground from Windsor Castle to White City stadium, with the 2.2 miles added on so the race could finish in front of royal family's viewing box. This added two miles to the course, and is the origin of the Marathon tradition of shouting "God save the Queen!" (or other words relating to the Queen) as mile post 24 is passed. After 16 years of extremely heated discussion, this 26.2 mile distance was established at the 1924 Olympics in Paris as the official marathon distance

Excerpt from : http://www.athensmarathon.com/marathon/history.html


http://www.nydailynews.com/sports/2.2012/olympics-british-royals-a-farcical-finish-shaped-marathon-history-1908-article-1.1134383


http://aimsworldrunning.org/articles/08_Jul_Sep_Opinion.pdf

 

Welcome To Fun2Run



Opening quote of the day:

The marathon distance has become one of those ultimate challenges in life that society has recognised as an incredible feat A very, very small percentage of the human race will ever say that they have achieved this plateau of being a Marathon Finisher
--by Rick Nealis, Race Director, Marine Corps Marathon
unquote

Be inspired n motivated........