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Stage 2 Training Bulletin No. 79

TRAINING BAND THERA
train
When many people do not have the enough time to go to the gym and doing strength sessions necessary to strengthen the muscle groups involved while running, which is why many athletes have incorporated into their practice the use delThera-Band, which is nothing but a tape designed with different strengths depending on the color (Beige, extra-light to yellow gold , maximum force) initially used to treat injuries, the Thera-Band is now a widely used resource for athletes of all level.

The Thera-Band suitable for everyone:

- The Thera-Band can be purchased at any sporting goods store or elements of physiotherapy, in Colombia can cost between $ 10000.oo and $ 20000.oo meter, color varies .
- The color indicates its strength, is available in 8 different colors. It should choose the color that allow repeating an exercise about 15 to 20 times. Practice has shown that the Thera-Band Green (or red) is most appropriate for women and blue (or green) for men). Apart from that, the resistance also depends on the size of the loop (the higher the bond unless the resistance).
- A recommended length Tape 2 to 2.5 meters, which allows all the exercises.

When initiated in the Thera band exercise we have to take into account some important points:
- Perform a warm up without elastic.
- Conduct joint flexibility always works with stretching of all muscle groups.
- Working with common sense, we use the proper resistance.
- Start with the rubber more elastic and may progress over weeks to less elastic rubber.
- Working the entire body, including abdominals, lower back and buttocks.
- Make large movements that work the whole range of motion of each joint.

Some exercises can see http://colombia-corre.blogspot.com/2010/03/entrenamientos-con-thera-band.html

The catalog and more exercises on the THERA-BAND can download from the following link: http://www.thera-band.com/UserFiles/File/Fit_con_la_BANDA_ELASTICA.pdf

With information BOOK TRAINING WITH THERA-BAND. H. Kempf.

TO 18 WEEKS OF Bogota Half Marathon 2010

present some general tips to be putting training into practice: Training

right and wisely

• Ask for advice those who know, often a wise counsel can solve many problems when it comes to training, injury, etc..
• Do not be obsessive, but disciplined, you have to train just enough to improve.
• Train variety of exercises: mentally motivates you and not come into routine.
• Training in different fields: we have to rest the legs of asphalt and concrete.
• Do not do the same thing every year: there are workouts during the season, for when no other races, this makes us recover from the work of the whole year.

NEWS MEDIA MARATHON OF PANAMA

Representatives of Colombia dominated the action in the sixth edition of the Panama International Half Marathon, held in the capital with the assistance of a thousand national and foreign brokers. William Naranjo

repeated his triumph of 2009 with a record for an hour, six minutes and 46 seconds to travel the 21 kilometers inland from the capital.

His countrymen Juan Carlos Cardona (1.06:50) and Jason Gutierrez (1.07:15) came to the finish in that order, while among the ladies also Colombian Yolanda Caballero was first to stop the clock in one hour, 14 minutes 40 seconds, new record for the event.

In the second position Mary was Akord (U.S.) an hour, 19 minutes and two seconds, followed by Ericka Abril (Colombia) which marked one hour, 19 minutes and 42 seconds.

Results: Men


1. William Naranjo (Colombia) 1h
2 June 1946. Juan Carlos Cardona (Colombia) 1h
June 1950 3. Jason Gutierrez (Colombia) 1h
July 1915 4. Jose Fco Chavez (Costa Rica)
5. Roy Vargas (Costa Rica)


Women 1. Yolanda Caballero (Colombia) 1h 14 40
2. Mary Akord (USA) 1h 19 February
3. Ericka Abril (Colombia) 1h 19 42

With Press-Latin information

Congratulations to the Colombians who participated in this great race.

BERLIN HALF MARATHON

A runner died while participating in the thirtieth edition of the Berlin Half Marathon in Germany.
The 43 year old man ran over 20 miles and one ahead to cross the finish line collapsed, organizers of the event. Jürgen
Lock, CEO of SCC Running, company in charge of the organization, the athlete said she underwent resuscitation, but was unable to save his life.
The last time there was a death in the Berlin Half Marathon was in 2007.
On the sporting side won the Ethiopian Eshetu Wondimu race in the men with a time of one hour and 16 seconds. In the women won the Kenyan Pasalia Kipkoech, with a time of one hour, 9 minutes and 43 seconds

With information from EFE and Notimex

RECOMMENDED PAGE

As mentioned, the use of Thera-Band as a method of training is increasingly used in many sports, to learn more about the Thera-Band http://www.thera-band.com/ recommend page where you will find all about this interesting system.

COLOMBIA RUN

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Thera-Band Workouts

When initiated in the Thera band exercise we have to take into account some important points:

- Perform a warm up without elastic.
- Conduct joint flexibility always works with stretching of all muscle groups.
- Working with common sense, we use the proper resistance.
- Start with the rubber more elastic and may progress over weeks to less elastic rubber.
- Working the entire body, including abdominals, lower back and buttocks.
- Make large movements that work the whole range of motion of each joint.

More exercises with Thera-Band http : / / www.thera-band.com/

COLOMBIA RUN

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SPEED

As runners we always want to improve our time, go faster, make every mile in less time, and resistance training (background) to complete races over an hour, we must also train to improve this important quality , speed.

But as we improve the speed? We accomplish this by teaching the body to run faster in short stretches a bit demanding levels (series), is a quality training that significantly improves our performance.

If we run recreationally or a few months training this quality is not that important, but if we will improve over time Including this type of training in our routine. Types

series:

1.Series long. More than 2000 meters. A race pace. Improve the cardiovascular system, if you have planned a marathon these are the series to be performed. 2.Series
socks. Between 600 and 1500 meters. Faster than race pace. 3.Series
short. Less than 500 meters are almost packed. Improve the speed and anaerobic capacity. 4.Series
mixed. Distance of all kinds. Meet all the above advantages in a single workout. Very complete.
5.Series of slopes. Short distances between 80 and 300 meters uphill. Usually the body to remove lactate and give a lot of muscle power.
6.Fartlek. Are changes of pace, alternating running at a strong pace with a jog. Improve responsiveness to changing rhythms in the competition. Comes from the Swedish Fartlek means "speed play"

Depending on the type of number you perform multiple repetitions (long series less reps, more reps short series) and these are usually done on the track with the facility to be turning, but if not have a clue about can be measured and perform tag circuits.

TO 19 WEEKS OF Bogota Half Marathon 2010

present some general tips to be putting training into practice

• Avoid reaching the pain: if you feel pain is an alarm that the body is sending us, always serious attention.
• Once in the exercise, recovery times respect: as already mentioned, rest and recovery after competition are keys to improvement.
• Do not compete in practice: there are many people who compete in training and coaching career, all in good time, with patience and perseverance.
• Make an abdominal routine every day: gym, a lot to help assimilate the training loads and prevent injuries.
• Stay hydrated: water, water and water.
• Enjoy what you have to do: we're having fun, enjoy!



NEWS OF LOS ANGELES MARATHON

As has happened in the last decade, the star powers, was dominated by African troops. Wesley Korir
Kenyans, who won the men's competition last year and Edna Kiplagat, in the women, were the winners of the 25 annual edition of the Marathon of the city of Los Angeles.

Kiplagat, won the added bonus of one hundred thousand dollars, which in recent years, organizers have added drama and offered to cross the finish line first man or woman, this time it corresponded to females.

As has happened in the last decade, the stellar skills as there are others such as bicycles and rude, plus five to ten kilometers, has been dominated by African troops.

elite group of competitors came 18 minutes 47 seconds before the entire contingent of more than 26 000 athletes, who signed what was a record for this competition, which opened a new route to get from Dodgers Stadium, until the beaches of Santa Monica.

The marathon was an average temperature of 18 degrees Celsius, Kiplagat ended 02/26/1911, followed by Teyba Naser with 2:27:15 and 2:29:27 Tiki with gellan. In men

Wesley Korir, llegó con un tiempo de 02:11:49, mientras que Paul Samoei arribó en 02:12:06 y Laban Kipkemboi cruzó en 02:13:27, Albert Matbor en 02:13:45 y Macdonard Ondara con 02:14:09.

Entre el récord de más de 26 mil competidores, en lo que se ha constituido como un día de fiesta en calles de Los Angeles, se incluyeron algunas celebridades de Hollywood, como Shia LaBeouf el actor de Transformers, ademas de Gordon Ramsey, Sean Astin y Andy Baldwin.

NUEVO RECORD MEDIO MARATÓN

El corredor eritreo Zersenay Tadese ganó hoy en la 20° edición de la media maratón de Lisboa y estableció un nuevo récord mundial, por oficializar, con 58:22 minutos, which was attended by about 35,000 people.

As in previous years, the prime minister of Portugal, José Socrates, was one of the participants.

Tadese time was not yet officially confirmed, but even if you write only a few seconds of difference with the previous 58:33, earn 50,000 euros, which grant the organizers.

Tadese had the help of three bodyguards, but most of the time he ran and finished the test just over a minute ahead of second and third ranked, Kenyans Sammy Mutai Kitwe and Duncan, respectively.

In the women, the winner was Kenyan Peninah Arusei, who with great authority came into the goal with two minutes ahead of the Ethiopian Askale Tafa (second place),

The third place went to Portuguese veteran Fernanda Ribeiro, 40, Olympic champion in the 10,000 meters in Atlanta (1996).
Source: http://www.canchallena.com

RECOMMENDED PAGE

English page of runners with training beginner, intermediate and advanced to 10k, Half Marathon and Marathon, news and tips. Http://www.elatleta.com/

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Bulletin No. 78 Bulletin No. 77 Bulletin No. 76

running economy

Many times we surprised to see athletes in training and running talking very naturally, without much effort. These athletes are training their running economy by teaching the muscles to use energy efficiently, is what is often called "to fund." This is accomplished as follows:

- Running at an easy pace. The pace should be soft, comfortable, but without exceeding slow improvement since then there would only serve to burn some fat. Should be around 75% of maximum heart rate (MHR). Many athletes in training do not make the "funds" in a proper way, they do at high rates because they "feel" that if there is no speed improvement, and it is true, but this quality is improved smooth running rhythms.

- Improving in every training technique, this is achieved through specific exercises (It will be an upcoming topic) that teach the rider to improve their movements.

often take this training will achieve the base to face long-distance running as half marathon and marathon, are the guarantee to end this type of competition because the muscle will have learned to use the "fuel" efficiently.

Calculation of maximum heart rate:
Much has been said on this subject, there are many formulas that are still argue, then present a standard formula that can give us an approximate value of maximum heart rate:

MEN maximum heart rate: 220 minus age
WOMEN maximum heart rate: 226 minus age


TO 20 WEEKS MARATHON MEDIA OF BOGOTA 2010

present some general tips to be putting training into practice:

• It is recommended to rest one day a week: it is advisable not to make more than three consecutive days of racing, can be combined with other exercise, and this prevents injury.
• Do not feel guilty for not training: it is better to err by defect excess, quiet, the body needs rest.
• That day, you can do other activities (swimming, cycling, hiking, weights, etc..), In addition your mind will clear.
• Try to solve possible problems of mattress to rest better, back pain, waist, etc, can be generated by this situation.
• Sleep at least seven hours, have to rest for the body to recover.
• The family also needs rest: It's not all careers in life, think well and perform other activities as free from anxiety and this will be reflected in performance.



NEWS WORLD INDOOR ATHLETICS 2010 DOHA Yelena
Isinbayeba
The huge disappoint again with the pole, not even entered the podium at the World Indoor. Cuba's Dayron Robles failed the test more than expected. United States ended up leading the medals.
Russia's Yelena Isinbayeva
disappointed at the end of the world championships in Doha room. Participation that left a lot on the debit and saw off the podium. Sharapova jumped

well below its record of 5.06 meters and only reached the mark of 4.60, leaving behind the medalists Fabiana Murer (gold), Svetlana Feofanova (silver) and Anna Rogowska (bronze).

This represents a new high after World Cup disappointment Berlin in 2009. At that time it was empty-handed after 3 jumps zero to everyone's surprise.

The failure was not Dayron Robles in the 60 meter hurdles. Became champion of his trial, ahead of Americans Terrence Trammell (7.36) and David Oliver (7.44), giving Cuba the only gold in Doha.

addition, the two accounts receivable resulted from Guantanamo, after having left in the 110 meter hurdles World Berlin, when started as the favorite for gold, and its elimination in the 60 meters hurdles at the last World Indoor Valencia 2008.

"Many people were waiting for this gold. I got here with the best jumpers in the world, so I'm very happy, "said Robles with his gold medal.

For their part, Chinese Liu Xiang, the defending champion, could only finish seventh (7.65), with visible physical problems reiterating that it is still recovering from a tendon problems.

The World Cup ended on Sunday and the balance of the medal shows a clear supremacy of the United States, who won 8 titles and 19 medals, leaving behind Ethiopia, who won 3 titles and 5 medals.

For more information: http://www.doha2010wic.com/


PAGE RECOMMENDED

A social network just for athletes, where they can get their daily workouts, keep track of your miles per week, meeting athletes from all over the world, share training, seek advice from the best, etc. Strands page offers this and much more. The address can be found in http://www.strands.com/ . There you can find the group COLOMBIA RUNS.

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Diagram Digital Camera

Continuing our series of basic concepts of training, today we will touch a topic that most brokers do not take into account, perhaps because of the myth to become muscle, is the subject of weights. Gym work is very important to gain strength and prevent many injuries due to increased loads on our training, then shared an article extracted from popular runners where they play this very important aspect:

It is commonly believed that training Weight is not required for distance runners, especially if you appreciate the look of a distance runner, high-performance, thin and without much muscle mass. But contrary to this belief, many of the top athletes including weight sessions in their training, the difference is the type of exercises carried out at the gym.

Unlike the bodybuilders, power lifters or sprinters, distance runners do not require the large muscle, in fact often hinder any excess weight, although muscle, because the strength we need is basically aerobics. Therefore the heart is our main muscle strengthening, which does not mean that we should not exercise the rest of the muscle groups with strength training.

weights work tends to tighten muscles and cause them to lose flexibility, an effect that opposes and affects our needs, so it is very important not to neglect the flexibility exercises and stretching, otherwise rigid muscles will not help us to perform optimally. A routine training with weights should be very well developed and accompanied by a series of flexibility exercises and stretching in order to have maximum benefit from this support.

is also important to carefully plan weight training with our calendar of events, so when the racing season approaches, weight training should be reduced or eliminated. As it should be more intense in the middle of the training cycle. WEIGHT SERIES



by exercising twelve repetitions each, recovering the least, with little weight. If costs do two or three last few repetitions of each exercise is that the weights used in this exercise should be lower. You have to work the following exercises: quadriceps, biceps femoris, chest, calves, soleus, adductors, abductors. Upper body: biceps and triceps.
is important to the coach's advice we go to the gym, he will tell us what kind of exercises, number of sets, reps and stretches we do in our condition and objectives.

TO 21 WEEKS OF Bogota Half Marathon 2010

present some general tips to be putting training into practice:

• Train at different times: it is believed that the earlier the better, sometimes in cities like Bogotá cold can affect us, any time is good for training, that depends on our occupations, it is good to do sessions at the same time to be competitive. • Preheat properly
: Total turnover of all the joints before heating.
• stretching exercise for each count to 15 seconds and change: the stretch we will prevent many injuries as we have already mentioned, the training day ends with stretching.
• Do not force stretches, breathing normally, concentrate on the muscle is stretched and very soft.
• Do not move the muscle pump: the insistence can cause strains and tears, slowly, concentrate.
• Never make a workout without eating something, juice, coffee, yogurt, cereal, etc. something easy to digest, but this used to start now, it is vital to avoid blood sugar problems. Also on race day breakfast is necessary for the great effort that day.
• If during training clothing rubs against your skin and causes irritation, it is good to smear Vaseline all sensitive parts (crotch, armpits, feet) and in the case of men also wear the nipple, may be Band-Aids for avoid friction with the shirt, this is good try it on training and clothing to be used on the day of the race, remember that this day should not release anything.
• Train like drinking water while running, drinking a few sips, the important thing is to learn to do without stopping. NEWS



GUARIN and JOAQUIN JAVIER RONDON ATHLETIC RACE WINNERS XX

UIS athletes GUARIN JAVIER (Boyaca) and ANA MACIAS JOAQUINA RONDON (Santander) dominated the XX version of The TUI RACE SPORT CARVAJAL Sunday March 7 by main roads of the city beautiful.

More than 3,500 athletes started the race at 830 am from the athletics stadium Luis Enrique Figueroa Flora King to stay on the kra. 33 and go down the Calle 14 and enter the premises of the Universidad Industrial de Santander.

The following were the positions:

MEN
1 º Javier Guarin (Boyaca) 16.29
2 º ALIRIO CARRASCO (ICEC BOGOTA) 16.51
3 º JAVIER CARREÑO (CLUB MARATHON SPORT-BUCARAMANGA) 16.56
4 º EDGAR SANCHEZ (Tolima) 17.15
5 º FELIX MARTINEZ (Suaita-SANTANDER)

17.59 LADIES 1, Ana Joaquina
RONDON (CLUB TO TROT-SANTANDER) 19.11 MARIA
2 º E. RODRIGUEZ (PAIPA-BOYACA) 19.19
3 º DIANA MARCELA SUAREZ (CLUB GAZELLES-SANTANDER) 19.34 4 º LINEIDA
MATEUS (TROT-VELEZ CLUB AL) 19.41 5 º ADRIANA SANTANA
(ICEC BOGOTA) 20.19


RECOMMENDED PAGE
Colombian brokers page, where you can find information on athletic events, training, travel plans, etc. Http://www.correrbien.com/

COLOMBIA RUN

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Newsletter No. 75

Last week we commented on the aerobic threshold and we define as the point where the production of energy by means Aerobics is not sufficient and it becomes necessary to resort to anaerobic sources consequently resulting in the production of lactic acid. If the intensity of work continues to grow there will come a time when production acid load is so high that the body is unable to neutralize and eliminate them.

When it comes to the anaerobic threshold, performance begins to decline soon, as the energy pathways that are independent of oxygen are always limited, and only serve to keep the activity a short period of time. Therefore, the higher an athlete has the anaerobic threshold, the more resistance will, and will better to prolonged exertion.

TO 22 WEEKS OF THE HALF MARATHON BOGOTA 2010

present some general tips to be putting training into practice

• Eating well is not eating much, is to eat what just a balanced diet.

• Eat a variety of foods: the nutritionist will tell us what foods we should eat according to our needs.

• Eat only serves pastas, pasta recharge is useful when you are about long-distance competition, you have to vary the menu.

• Eat plenty of vegetables: a source of vitamins and minerals.

• Do not use any drug or item that improves their performance today, pay tomorrow: to deceive?, Sport is health and long term these drugs harm the body.

• Try to find a reasonable weight for your bone structure, may not need to lose weight: body mass index (BMI) is a measure of the size that it should be, we relate the height with weight, there are several formulas to determine, but may vary the texture of each individual, we can calculate the nutritionist well this index and whether or not we need to reduce weight.

remain open registration for the half marathon in Bogota. For more information: http://www.mediamaratonbogota.com

Question about stretching? The following link will find the basic stretches that we do at the end of training: http://colombia-corre.blogspot.com/search/label/Los% 20estiramientos% 20of% 20corredor


NEWS

Carrera Javier Guarin Earn Suaita, Santander. February 28.

OFFICIAL RESULTS

CATEGORY OPEN MEN (9.1K.)
1. JAVIER 1,000,000 30.21 GUARIN PAIPA
2. 500,000 31.09 Rosember AVENDAÑO PAIPA
3. SANTA ROSA FONSECA Climaco 400,000 31.18

MEN OVER 40 YEARS (7.5k)
1. Carlos Mario Grisales 300,000
VALLEY 33.48 2. ACEVEDO JESUS \u200b\u200bBUCARAMANGA 200,000
37.22 3. ADOLFO 100,000 38.44 GAMBOA BUCARAMANGA

LADIES FREE (5k)
1. 450 000 MARY E. RODRIGUEZ Paipa 23.57
2. 250,000 LINEIDA MATTHEW VELEZ-Resorting 24.07
3. DIANA SUAREZ 180,000 B / MANGA-Gacelas 24.55

MINOR LADIES (2K) born 1993 en a.
1. RIVERA MARGY 120,000 MARATHON SPORT 9,47,6
2. ANGIE 50,000 MARATHON SPORT VILLEGAS 10,00,2
3. SAN JOSE ARIZA MARIANA 45,000 Suaita 11,31,4

MALE JUVENILE (2K) Born 1993 in a.
1. Franchesca 120,000 MARATHON SPORT SANTA
8,52,2 2. SAN JOSE RODRIGUEZ CAMILO 50,000 Suaita
9.28 3. SAN JOSE ROJAS DANILO 45,000 9.38 Suaita

Source: Santander Athletic League.

NINE HALF MARATHON ASCENT
GUADALUPE
With flawless weather, was held today's demanding training, Ninth Ascent Half Marathon Guadeloupe, with strong participation of over 200 runners.

congratulate all the athletes and the club Olympus for the realization of this event.

All results and photographs of the event http://www.clubol.org/index.php?option=com_content&task = view & id = 270 & Itemid = 0

RECOMMENDED PAGE

page Confederation South American Athletics, News, Calendars, athletes, statistics and more. Official Website: http://www.consudatle.org/

COLOMBIA RUN