Discount Coach Ponytail Scarf

Bulletin No. 74 Bulletin No. 73 Bulletin No. 72

Following the basics of training, now talk about the importance of rest in the exercise.

often think that the more intense the work week after week without a break we will improve our performance and on the contrary, we will bring stagnation, depletion physical and mental injuries, etc.. Rest is also part of training.

Most of us know that we must submit to an effort in the training sessions. Exercise subject to strain in muscles and encourages them to become stronger. However, without sufficient rest after exercise, muscles are forced to exhaustion or injury. The effort must be balanced with rest in quantity and quality sufficient for adequate growth.

After long and intense races should always follow several days of restraint that the step or distance running is reduced. In addition, you must set-week break in the program to be carried: Every second or third week should automatically reduce the total mileage. This allows the muscles more time to recover.

Progress is based on the quality of their work in racing and the length of his long career. When running with confidence between these two "days of quality", you will recover, be stronger and the chances of injury will be reduced largely.

The most common errors leading to injuries are:

- Trying to achieve high mileage week after week.

- do the running course at a very high.

- Lack of sufficient rest

TO 24 WEEKS OF THE HALF MARATHON DE BOGOTA 2010

Today we completed the fourth week of our training guide for many may have been the opportunity to change their habits and become part of that large group of riders daily, others perhaps, have returned after some time and want to be measured without running back to the great challenge of Half Marathon , for whatever the case much encouragement that the road is just beginning and safer than the August 1 when crossing the finish line first, in the case of beginners, or when they see improved his time in the case of those resume, it will be a special moment hard to forget.

follow in the first stage is the basis of any training program Marathon and Half Marathon, is that we will guarantee to run the full distance at the end of the first part of this stage in about 3 weeks, the newcomers, will continue with training who already have initial run and those who have raced in three weeks conduct a test to know the current condition and design the next part of the first stage, when the time comes we will give further explanation.

Remember that in practice when it comes to race we take a gentle pace that we can chat while brisk run, and involves a bit of effort.

Plenty of rest, a lot of stretching and lots of hydration are the basis for success.

The race entries are already open. Entry Fee: $ 50,000

can be made in the following points:

• West Bank offices in Bogotá
• Federation Athletics Colombian
  Calle 28 No. 25-18 - Tel 2884925
• Bogotá Athletics League
• Asodimaster
  Sports Unit El Salitre (UDS)
  Calle 63 Avenida 68 - Athletics Stadium Tel 6607836
  
• Registration ON-LINE at the official site of the event for those who are outside of Bogota.

more information: http://www.mediamaratonbogota.com

All information on the training course to Half Marathon of Bogota may be found in COLOMBIA new blog RUN http://colombia-corre.blogspot.com/


NEWS

VERTICAL WORLD CIRCUIT - LONDON

The third round of the 2010 Vertical World Circuit ® amounted to as top of the Gherkin, Sunday 7 February. The Italian riders Fabio and Daniela Vassalli Ruga have proclaimed the winners of this first race at the landmark London.

After Milan and New York, the extraordinary "Skyrunners" ran to the floor 38, surpassing the 1,037 steps of the Gherkin, in the heart of the city, the financial district of London, NSPCC Step Change Test. All this in just 4 minutes 7 seconds to Ruga and 5 minutes and 42 seconds to Vassalli.

Meanwhile, Fabio Ruga, second in the Milan vertical Sprint, got the first hit of his career, enjoyed his victory at the top of the tower. The favorite, Marco De Gasperi, five times World Champion in Mountain Running, came four seconds later, while the English got Ignacio Cardona a remarkable third place with a time of 4 ' 18 " , just 11 seconds behind the winner ..

the world rankings after the first three tests is headed by Germany's Thomas Dold, winning both in Milan and in New York, and Italy's Daniela Vasalli, who won victories in Milan and London.

2010 Running Vertical Jump:

Jan 24 - Milan, Italy - Altra Sede - 161 m , 39 floors, 866 steps
February 2 - New York- Empire State Building - 381 m , 86 floors, 1576 esc.
February 7 - London - 30 St Mary Axe - 180 m , 38 floors, 1037 esc.
February 13 - Basel, Switzerland - Messeturn - 105 m , 31 floors, 542 esc.
May 16 - Taipei , Taiwan - Taipei 101 - 448 m , 91 floors, 2046 esc.
May 22 - Berlin , Germany - Park Inn Hotel - 150 m , 39 floors, 770 esc.
Aug 22 - Sydney - Sydney Tower - 260 m , 94 floors, 1504 esc.
Oct 5 - Barcelona - Collserola Tower - 152 m , 40 floors, 712 esc.
Nov 16 - Singapore - Swissotel The Stamford - 226 m , 60 pisos, 779 esc.

La Torre Colpatria en Colombia tiene 162m, 48 pisos, 980 escalones, la prueba se celebra el 8 de diciembre en la capital colombiana.

COAMO HALF MARATHON SAN BLAS - PUERTO RICO

Two Kenyan debutants Coamo, Patrick Nthiwa and Ann C. Bererwe were imposed in issue 48 of the San Blas International Half Marathon on 7 February.

Nthiwa, 26, closed with a time of 1:02:50, fifth best record in the event's history, dethroning his compatriot and top seed before the race, James Kwambai, who is instead had to settle for second place at 1:03:13 mark. Contrary to expectations, fell far short of the official mark, 1:02:10, set by Philip Tarus in 1999.

Bererwe, meanwhile, won with a time of 1:15:31, followed by compatriot Jemina Sumgong (1:15:54) and Hungary's Aniko Kalovics (1:16:02) .

With information http://www.maratonsanblas.com

RECOMMENDED PAGE

For fans of the vertical strokes is this site all the information appears on the world circuit of vertical running, race calendar, world rankings, news, players. Very good, do not hesitate to visit. http://www.verticalrunning.org