Darren’s Run

(I wrote this last week Thursday but didn't get a chance to post it.)

Yesterday Wayne confirmed that the group will be running up Chancellor Hill on Saturday God willing. This was great news to me. I've been waiting for the Chancellor run before training even started for the Half Marathon. Don't get me wrong. It's definitely a challenging run 2 miles up and for the most part a continuous incline. However, it feels really excellent to do it especially with friends. The run back down the hill is like a reward for your hard work going up. Also, the air... wow! It's clean and fresh. Plus your lungs feel so rejuvenated! Your entire body feels rejuvenated!!! The Chancellor run is definitely a great way to start off your day (that is after morning prayer and breakfast). In addition, I read recently about the benefits of running hills in your training. I won't get into details but it really enhances your performance on race day. Alot of it has to do with strengthening your legs. Word to the wise; if you're going to do the Chancellor run, try to get there early.You don't want the full blast of our Caribbean Sun beating you down as you try to go up. I'm really excited about training this weekend. I hope alot of people come out.

(A large group did come out and the run was absolutely fantastic! I love Chancellor Hill!!!)

Time to run, runner
So I went down to the gym today to spend a half hour on the threadmill. I hadn't been on the machine in days so I was a little concerned about if I could make it. I said a prayer asking God to help me set the right targets and to help me achieve them. I popped in a new mixed cd, got up on the machine, set the speed and was off.
So far so good
The run felt great and I was pretty confident that I could make the half hour but still there was that doubt... that lingering, goal shattering doubt. An important aspect of my run on the threadmill is that I don't watch the time. If I know how much longer I have to run, it becomes difficult. Instead, I count tracks (songs). I average that about eight tracks would take up 30mins. At around track six I started to feel the burn. I prayed "Lord, thanks for taking me this far and for helping me to do so well. Please help me to make it... for your greater glory." The response popped into my head "You just keep running. I'll get you there". I knew exactly where that response came from. Sad to say however, my faith didn't hold out.
Lingering, goal shattering doubt
Halfway through the seventh song, surrendering to doubt, I did what I knew I shouldn't. I looked down at the timer. It wasn't that I was too tired, it wasn't that I was in pain, I wasn't even fed up. I just gave in to that doubt. The timer was at about 26:30. All of a sudden, I was no longer just enjoying and benefiting from a great run. Now I was battling to keep up for the next three and a half minutes.
Why!!!!
I knew that I had messed up. Thank God, I kept running and made the 30 minutes but imagine if I had stuck to the message that I got and kept running until the end of the eight track. I probably could've gone well over 35 minutes. That achievement might have bolstered me into the next run. It could have provided the confidence to attack a faster speed next time. It could have been the catalyst that would catapult my progress. I think I missed out on a really great opportunity.
Faith, Mind, Body
I did learn from the experience however. I learnt that I need to exercise my faith even more than my mind and body. Faith > Mind > Body... I've got it now. I'm sorry Lord. I gave in to doubt when I should've trusted in you. From now on I put my complete trust in you.

Recently I have been reading “The Runners Book of Training Secrets” by Ken Sparks PH.D. It’s a bit dated and I’ve had it forever. It does however make for fun reading and contains tonnes of great advice. Anyhow, there’s a section in chapter 4 that speaks of base training. The idea is that during the off-season (which in the book refers to the winter period) experienced runners focus on running miles and miles at a slow pace instead of putting it all out and trying to beat their personal best times. This period is referred to as base training. We’ve all heard of it but how many of us actually practice it. The writer spoke of incorporating long slow runs with strength training and core training. In addition to other benefits, this base training puts you and your body in a place where you could better handle the heavy training required closer to races. It also reduces the risk of injury in the long term.

Here in Trinidad we don’t have winter. I guess the more experienced runners would look at the earlier months of the year (in February after the Marathon to July) as their off- season.  This year I set out to become a more serious runner so instead of running in each 5k that comes along, I’m focussing more on improving my performance and technique. I’ve seen some good progress so far and intend to incorporate this base training principle to further help the cause.

Hard to believe but the UWI International Half Marathon is just about five months away. So, I think I’ll try out this base training thing from now and hopefully I’ll see the results at the half. This year I’m going for a 2hr finish.

Ok, that’s it for now. I’ll keep you updated. In the mean time, if you’re on the fence about taking up running whether it be competitively or to help in your weight loss journey or casually or just for fun… stop thinking about it and do it! Running is a great full body workout and the benefits are enormous. See you around. 

I was getting a little bored with my usual training routine so I decided to mix it up a bit. In addition to my running, core training and other exercise assignments, I’ve been doing some fun stuff to keep it interesting. A couple weeks ago a few friends and I journeyed to Chaguaramas to rent some bikes and hit a trail. Unfortunately for us, the bike guy took a day off. In as much as we were already there, we chose to go kayaking. This was my first kayaking experience and wow was it amazing! So awesome! It’s incredible how fantastic these little things could be. I’ve made up my mind to do it regularly but not just for fun. Why not get a little training out of it. After all, kayaking is an olympic sport. You can choose a course (it doesn’t have to be anything complex, just a targeted distance between two points) and try making as many laps as you can. Next time, try to exceed that. It’s a simple but fun workout and at TT$40 an hour for use of the kayak, it’s pretty easy on the pocket.

That little lime with my friends got me to thinking, hey, what other things can I do that’s fun and I can get a workout? Not that this is a foreign concept, it’s just that I’m so focused on running now that I've drifted from other activities. So I started a quest beginning with an old flame… swimming. Oh boy is swimming relaxing and fun. All those muscles that have tightened up from work and exercise just seemed to loosen in the water. Your cares and frustrations seem aqua phobic so they stay out of the pool for the duration of your swim. And as before with the kayaking, you can turn your swim into a workout. One that I love is setting a target number of laps and just swimming until you achieve it (even better if you can do so with few breaks). An alternative is to decide how long you want to swim for and do so for that set period of time. On your next visit to the pool try to exceed the number of laps or make more laps in your set time period. There’s a million fun ways you can train, build endurance, increase fitness and improve health while having much needed fun in the pool.

Then there’s that two-wheeled wonder… the bicycle. Cycling is of particular interest to me as this is the year in which I plan to break out into the duathlon scene. You want to train and have fun? Get a bike, a nice safe course and ride a couple laps. It’s as simple as that. Another often over-looked fun activity that’s good for training is hiking. There are a lot of well trained, experienced hiking groups operating in Trinidad and they’re not to hard to find. Get acquainted with a few of them and take a hike! A friend was even describing to me a spin-off of hiking called hashing where you run the hiking course. This would obviously be more strenuous but doesn’t it sound exciting. It’s definitely something to aim for.

And the list goes on…. I promise to write about other ideas as I think of them or try them out. I think that is something I should do this year. Don’t take this to mean that I’m abandoning running. Of course not!!! I love running!!!! I’m just saying that there are a lot of fun things to do that we often forget. These simple things can be soooooo enjoyable as well as provide excellent cross training. See you round the track. Darren out.

Guess who’s back! Yup my last exam was this week so I’m at the moment preparing for my re-entry into the running scene. I’m still pretty tired so I’m using this weekend to rest a bit. Classes, coursework and exam preparation could really take it out of you. Anyhow, next week God willing I should be back at training.

I felt a little left out looking at Wayne’s interviews with the people who took part in Run Barbados last week. Too bad, I really couldn’t make it but perhaps next year. I’ve been thinking a lot about next year. In particular, I’m looking at my running and where I want to go with it. I started running seriously in 2001. At that time it was my intention to just get in shape and enjoy a sport I had grown to love and appreciate. In 2007, I really got into running events primarily the 5k. Each time I tried to improve on my time but was happy with the fact that I was entering these races and finishing. This year was different. Races were no longer just a fun event to take part in when one came along. They were challenges, each one of them. They were challenges that I had to prepare for both physically and mentally. It wasn’t good enough to just go. This year was also the first time I trained with a team and took part in my first serious half marathon.

I think most runners would experience similar stages in their development as they go from discovering the sport to eagerly participating then taking it seriously and becoming athletes. Some pass certain stages faster than others and some may skip a few but basically it’s a similar experience we all share. There are also other milestones we could all remember. The first time you complete a course without stopping or walking, your first sub 25min 5k, the time a group of naysayers finally recognized your potential and cheered you across the finish line. We all experienced and remember how good these milestones felt. I guess this is partly why we press on. Why we keep challenging ourselves to run faster, longer, to eat better, to train harder. It’s because we are constantly trying to recreate that great feeling we get when we achieve something seemingly out of reach.

I’m not sure what 2009 is going to be like… not even where running is concerned. I do know that with God’s support, I’ll be there on the race courses, at the gym and at events trying to run faster, longer, stronger and better than I’ve ever done before.

Hey guys and gals! Well, I haven't been running since the Half Marathon. I know... shame on me. I've got two big exams to prepare for in addition to work and still to be completed coursework assignments. I know... excuses excuses. I really am in a bind though and as they say, "something's gotta give". It won't be for long. God willing I'll make my official return at the CLICO 5k (January 29th 2009). This is one race I look forward to as it had inspired me in my earlier days of running. Whenever I felt like training was too hard, I remembered my goal of participating in the CLICO 5k. I've ran the race twice already. Once on the former course that went by Long Circular Mall and once on the new course along Wrightson Road. The latter is definitely the easier but I rather the first. It posed more of a challenge and it was more fun in my opinion. Anyhow, I'm aiming for a sub 20mins run. This would not be easy. I would first have to shake off the rust that is undoubtedly building up, then shave about 4mins off my personal best time of 23:05. My last exam is on 10th December however, so I believe that I have more than sufficient time. I'm going for it.

So like I said, I've entered a hiatus but I'll be back soon. I'll keep you posted.

Ok, ok! I promise that this is the last “core” pun that I will use as a title (cross my fingers behind my back). Anyhow, I found two more articles on core training while doing research for a class project. I felt that this was a perfect follow-up to my previous posting. The first is from runnersworld.com (a site that is fast becoming one of my favourites). I must say, the flatness and firmness of the demonstrator’s stomach and other core muscles is quite encouraging. Oh and the exercises aren’t half bad either. The second was written in 2007 by writer Jeff Purton. Interestingly enough, the title of his article is quite similar to that of my last posting (and you all thought my pun was silly). Also, we both started with the same phrase “As runners we”.  I thought this was a cool pair of coincidences and I enjoyed the article so I decided to post it as well. Have a view of the links. They will help as we turn up the emphasis on our core muscle group.

1. The Ultimate Ab Workout for Runners
2.  The Core of the Matter

The UWI International Half Marathon is just under two weeks away. This is what we’ve been training for! I think everyone involved is pretty excited right about now. However, Wendy D'arbasie said something in her interview with Wayne that hit the nail on the head. With less than two weeks to go, there isn’t much more that we can now do in terms of training if we haven’t been doing it for the last month or two. At this point, we should be going into maintenance and fine tuning mode. I’m putting considerable effort into strengthening and maintaining my core muscles. I know… broken record. I strongly believe however that being fit in that area will make performance on the day a lot better. Once your abs, lower back, glutes and obliques can stabilize your body your other muscle groups will prove better equipped to do what they are supposed to. Of course, I’m coupling this core training with consistent running, good nutrition, rest and prayer. A wise runner won’t discount the last two. Be sure you are well rested on the morning of 2^nd November 2008. We should all pay attention to our sleeping from now leading up to the event. Finally (and most important) we need God in our corner so be sure to send those knee mails.

So here I am, writing this article, trying rather unsuccessfully to curb my enthusiasm. I’m very excited. UWI Half… here we come!

As runners we often forget certain things as we progress with our training. Quite often we need someone or something to remind us about fundamental factors that affect our performance and advancement. I myself often forget the importance of developing core strength. Your core consists of your trunk muscles including abdominal muscles, your lower back, glutes and obliques. The amount of effort you put into these areas would greatly impact on your stability when running as well as overall performance. I was reminded of this some months ago when Wayne Roberts posted a video about increasing core strength on his “Fun Fitness Friendship” blog. Subsequently, I began to actively work on these muscle groups. This combined with my usual training resulted in much improved performance. I was able to set a personal best time of 23:05 at a 5k this year. After achieving this however, I once again eased off the core training and concentrated mainly on running until its impact drifted from memory. Again I was reminded by Melissa Berkeley on her blog when she posed the question “So what’s the big deal about abs?” Once more I find myself wondering “How could I have forgotten? This is really important!”

I’ve made a new commitment to consistently work on my core muscles. To do so, I have returned to my regular core workout routines and I’m also investigating new ones. For anyone out there who like myself sometimes forgets the importance of the core muscles (or maybe you are just unaware of their role in running) I am posting with this article three links to videos examining and describing good core workouts. The first I found at www.active.com. It further describes why the core is so vital to running and introduces some basic exercises. The other two were previously posted on Wayne’s blog. They will add to your exercise arsenal and fitness knowledge. So in closing… work that body, work that body. Make sure you don’t hurt that body. Guidance.

1. Increasing core strength to love running more
2. Build back strength – CU and KSU coaches show their routine
3. The Runner’s Six Pack Part 2 – Moves to run strong

“You running the half marathon this year?” “You running the half marathon this year?” I’ve been asked this question so many times that I’ve lost count. My response has always been the same though. “I don’t know.” You would understand my hesitation to commit to this prestigious race hosted by the University of the West Indies. Anyone who knows me knows that my favourite event is the 5k. Though sidelined by many long distance gurus who think it just a short race and boring, it has been just right for me. It is long enough to give me a good workout and keep me motivated to train. Also, it is short enough that I never regret my decision to run it. I did however attempt the half marathon once. This experience greatly influenced my approach to running.

It was back in 2004 (November 14^th to be exact). UWI/SPEC was hosting its first International Half Marathon. I was still a student at the university then and very enthusiastic about my new found love for running. My girlfriend and I signed up for what was to be a spectacular event and were very present at the starting line. We both knew that we had not trained sufficiently to expect a good finishing time. In fact, we were too inexperienced to know what a good finishing time was. We made up our minds to just jog the course and be happy about participating and completing the event. Easier said than done. After about 8km we realized that even a jog can hurt if long enough and you’re not prepared. We made it back in one piece but with some difficulty. To this day I shudder at the thought of my name appearing in the newspapers next to an embarrassingly slow finish. Had I been running backwards? I did learn from the experience however. I learnt that to be a good runner, it would take more than just enthusiasm. It would take a lot of hard work, dedication and prayer. I decided that I would enter this race again but next time… I would be prepared.

So almost four years have gone by and I’ve yet to make my return to UWI Half. I guess I never felt as prepared as I would like to be. Last year it dawned on me that it wasn’t just going to happen. I would have to make up my mind to enter the race then get ready for it. This realization ultimately lead to me not taking part in the 2006 race. I simply did not make up my mind. That’s when God stepped in (not that he wasn’t there all along. Funny how he works). A couple weeks ago I received an email from Wayne Roberts, founder of CariFin. It was an invitation to join the CariFin Team in Training for UWI Half. Still undecided, I went to the first training session. It was fantastic! The team ran for about an hour and discussed training over the next few months. Over the next few days I learnt more about what this team had to offer. Registration is taken care of for you as well as running gear, training and on the day photography. Best of all, you feel supported by a group of people with goals similar to yours – notably, to be fit for the UWI Half. With all this in mind, my decision has finally become an easy one.

“You running the half marathon this year?” “You running the half marathon this year?” I’ve been asked this question so many times that I’ve lost count. My response has always been the same… until now. This time my answer is Yes…try and stop me.

CariFin Team in Training for UWI Half (VOX)

...recapping

1. Websites
2. Running Communities...
   
   
3. Flyers – At some point in our lives we have all harboured a bad attitude toward people with flyers. Undeniably, they can be a nuisance. There are times when you just don’t want another flyer. To those interested in taking part in as many races as possible however, a friendly individual passing out handbills could be a welcomed sight. Many event organizers choose this medium to promote their races. Some even attach registration forms for your convenience. A common practice by race organizers is to select similar events which take place prior to their own and target the very people who would be interested (i.e. you and I, the runners). It is a good idea to look out for such flyers at every race you attend. I attribute about 20% of my race finds in 2007 to flyers that I received at other races.
4. Newspapers – If you’re a person who reads newspapers regularly, this will help a lot. Most events (especially those sponsored by companies) are advertised in the press. If you don’t read newspapers as often as you should (and I suspect that many of us don’t) this medium may not prove as useful. What you can do however is reserve newspaper searches for instances when you know an event is approaching but you don’t have the necessary details. One major disadvantage of using newspapers as your source is that organizers generally advertise close to the date of the actual event. This reduces the time you have to prepare and schedule. I suggest therefore that this medium be used as a secondary to tips 1-3.
5. Record of past events – This final tip is probably the most proactive of the lot. The idea is that every time you attend a race event, keep a record of it. Even the ones that you don’t attend should be recorded. Mark down the name of the event, the organizer, the date, contact information and any other details you can. Most events are repeated annually so you should be on the lookout for them with each new year. Using your records, take note of when particular race events should take place. As the time draws near start checking for it. Check websites, newspapers, ask fellow runners if they heard anything about the race. If all else fails, call the organizers directly. They will have the most reliable information and are generally willing to assist.
   

So that’s it folks, my two cents on finding races. I hope this will make your own search easier. See you at the next one.