Suvel olid kiired ajad ja lihtsalt polnud aega end trenni sättida....
Peale poolteist kuud kestnud pausi tundsin, et krt, paksuks läinud ja enam ei jaksa midagi teha ning hakkasin tasapisi aega trenniks näpistama. Alguses siis mõne km kaupa ja ega rohkem jaksanud. lisandunud 15kg ja peaaegu istuv/lamav eluviis ei mõjunud ikka hästi :D...
Nüüdseks siis ca 6-7nädalat või nii trenni tehtud ning sai ennast kuu lõpu poole paarile võistluselegi kirja pandud. Vaatab, kuidas selle jooksuvormiga nüüd selle paari kuuga edenetud on. Kaal igatahes on peaaegu juba normi piires ja joosta juba jaksab.
Kuidas läks, sellest siis peale võistlusi. Ütleme nii, et pauku võib ka luuavarrest tulla :D:P
04 oktoober 2012
25 juuni 2012
Väike mõnus jooksuke Pärnumail
Kui kuulsin, et Pärnukandis tahetakse maratoni korraldada, siis kohe sündis ka otsus - noo ei saa ju jätta maratonil käimata oma kodukandis. Rada suhteliselt tuttav ju, nii et üritaks asi "üle vaadata". Mõeldud-tehtud! Ning sai end ka üsna varakult kirja pandud... Alguses oli küll kartus, et esimest korda asi toimub ja tööpäeval ka veel, kas ikka teisi jooksjaid üldse tuleb või pean päris üksi jooksma :D Aga tasapisi nimekiri täienes ja tunne läks rahulikumaks. Mitte, et ma oleks nii väga kartnud üksi joosta - pigem see oleks mulle meeldinudki, et saab rahulikult oma jooksu joosta aga võiks ju ikka teisi ka olla, seltsis segasem :P Jooksueelsel päeval sai veel tugev pikemate kiirendustega trenn tehtud, et jalad veidikenegi lahti saada.
Kohale sai Pärnu sõidetud juba eelmisel õhtul ja kui võistluspäeval üles ärkasin, ega siis küll eriti mingit närvi polnud. Selline mõnus kodune tunne. Osa rajast ju koduses raeküla metsas vaja joosta, kõik selline tuttav ja harjumuspärane. Teades ja tundes Leesmäe Jüri (rajameister), siis võis arvata, et eks seal sellist orienteerumise alast tehnikat vaja on ka kindlasti. Kuigi viimastel aastatel pole metsa eriti jõudnud, siis nooruses sai ikka kõvasti orienteerumisega tegeletud, nii et mind juba sellega ära ei hirmuta. Arvates, et rada ei saa väga kerge olema ja palju tuttavaid võib linnas kohata, siis sai end muidugi veidike ka ära maskeeritud. loodetavasti mind rajal ära ei tuntud :D:P. kes maskeeringut näha tahab, saab pilte imetleda. selle tarvis siis sai ette pandud päikest ja silma varjavad prillid ja tehtud ka uus soeng (vana soeng uues vormis :D).
Teades, et joogipunkte on harva ja minu vedelikukaotus on ka jahedamate ilmadega suur, otsisin juba paar nädalat kainet autojuhti, kes sõidaks ette ja annaks vahest kosutavat joogikest (juhendis selle asja keelamise kohta igatahes mingit märget ei olnud) aga keda ei leidnud, oli see enamvähemkaine autojuht... Noo ega siis muud üle ei jäänud, kui võtsin rajale väikse cocapudeli kaasa - sõõmuke magusat jooki vahest ikka abiks... Mida sai enne jooksu tehtud - iga päev ilmateadet vaadatud, lootuses et ilm väga palav ei tule. Aga noh, iga päev lubas erinevat ilma 16kraadist 26kraadini välja, kuivast vihmani... nagu bingo lotoga :D lõpuks tuli ikkagi see kõige raskem ja kuumem variant. Selle aasta ilusaim ja palavaim ilm.
Ühesõnaga, mis siin ikka niisama lobiseda, sai lõpuks oma pool aastat tagasi leitud õeraasuke kohale meelitatud ning oma auto rooli lastud. Imesid juhtub ja nagu näha, mõni leiab ka suures ja kõrges vanuses olles alles õe üles ning hea ju kui teisest abi ka on :D:P Tänud talle!
Kiire kohalesõit tehtud, ümbrik käes, saigi oodatud starti... Nii mõnigi tuttav oli end kohale venitanud, nii et igav seal enne starti polnud. Muretsesin küll natukene, et kuidas ma oma viimase 2nädalaga lisandunud 10kg lisakiloga rajal edasi vean aga lootsin, et saan siiski hakkama. Otsest ajalist eesmärki ei võtnud, soov oli vaid rada ilusti läbida ilma olulise raskuseta. Eks ta muidugi lauspäikese ja 26kraadise kuumusega (varjus) ning väheste joogipunktidega veidi kõhedust tekitas. Igatahes eelmisel päeval olin just lubanud, et läbin raja 3:10-3:15vahel, ise tegelikult selles kaheldes :D eriti kui arvestada, et püksivöö on juba mitu auku laiemaks lastud, et ikka kinni läheks :D
Start, tuli päris ootamatult ja oleks peaaegu maha maganud aga pauk oli vägev, kahurist nii et ehmatas minema küll. pihta nad mulle igatahes ei saanud :D juba alguses oli tunda, et joogipudel ühes käes, segab ikka oluliselt jooksurütmi ja lasin esimesed 2gruppi rahulikult eest libiseda. esimene grupp läks kõvasti alla 4min tempos ja teine liikus ka kuskil 4:00kandis või veidi peale. Olin üsna kindel, et lõpukilomeetritel ma mõnest mahajääjast seal mööda lähen veel. Igatahes ei hakanud nendega kaasa minema ja ega mulle meeldigi teistega koos joosta. Eelistan oma mõtteid mõlgutada, ringi vaadata ja üksi joosta. pigem ajavad teised rütmi sassi. Esimesed 15-16km läbisingi ilusti 4:20min/km kandis tempoga. Üks jooksja oli pidevalt kuskil 100m eespool ja mida aeg edasi, seda lähemale tuli. Sindis tast ka mööda läksin ja rohkem ei näinud :D Avastasin ise ka, et sellise palavusega on tempo sutike ikka liiga kiire, eesmärk ju polnud ka nii hea aeg, mida selline tempo oleks lubanud. ja lasin seejärel tempo rahulikumaks - kõikuma kuskil 4:35-4:45min/km kanti, olenevalt raja iseloomust ja raskusest. Ka pulss langes kohe 155pealt kuskile 145-147juurde. Poole maa peal hakkas tagumine järgi jõudma - Etverk Erkki.
Poole maa peal olid soojendamas poolmaratoni starti ooatajad, Erkki Penu veel ergutas ja ähvardas kinni püüda :D. Oma kalleid sugulasi ei pannudki tähele, nagu ma ikka oma mõtetes kinni olen ja teisi haruharva tähele panen... aga filmilindile õnnestus neil mind siiski jäädvustada. Hetkel olin 10ndal kohal. Kui poole maani oli rada ilus asfaldi peal, siis edasi läks asi "põnevaks" :D Peale Raeküla vana raudteesilla ületamist läks rada metsa sisse ja kitsale metsarajale, kus oli ikka väga konarlik - kivid, juurikad jne... et ma lausa tundsin kaasa poolmaratoni startijatele - seal saab ikka suur hunnik olema :D ei hakanud nende pärast rohkem muretsema ja tee läks ka laiemaks - tavaline metsatee ning lasin jälitaja mööda ning langesin 11ndaks. - hea rahulik joosta, ei pea ise rajamärgistust jälgima ja sellele oma energiat kulutama :D kaval nigu ma olen :P metsas, enne tagasipööret veel kitsast metsarada veidike ja siis raja vastikumad lõigud - väiksed künkakesed lahtise liivaga, arvestades, et selleks ajaks oli juba üksjagu joostud ja jalad pehmemad, oli selline pehme pinnas päris pehme mõjuga jalgadele :D Seal sai küll mõeldud - saaks juba siit metsast välja :D Ja sealt see vabastav Raeküla suusaraja algus paistiski ja seal joomas Arnold Laasu, kellest ka möödusin ja olin uuesti 10ndal kohal. siis üle sõidutee, kus ergutas veel Edmond Penu ja jälle ebamugav ning kitsas metsarada kuni "raudteejaamani". Esimest korda selja taha vaadates avastasin, et Arnold taga väikese vahega aga sinna ta jäigi ja rohkem teda rajal ei näinud. Ees oli veel ilusti 100-150m vahega näha Erkki E. Kõik oli korras, jalad olid korras, enesetunne ok aga ees oli ootamas ka trepp ja juba mõtlesin, et kuidas ma sealt küll üles jaksan joosta... :D aga nägin, et Erkki jalutab üles ja ega ma siis ka kehvem saanud olla - jalutasin ka ilusti üles - esimene kilomeeter, mis läks paar sekundit üle 5min/km. Aga nüüd oli juba üle 30km läbitaud ja hakkasin tasapisi ootama, millal eesolijad mulle jalgu hakkavad jääma ja ma nad "ära söön" :P Esimene oligi, nagu juba ammu ootasin, Erkki E. kelle tempo oli oluliselt langenud aga mina lasin ikka kuskil 4:40min/km kandis ühtlselt. Kui ennem oli ilusti joogitasse ulatatud ja sain vett, siis sõudebaasi juures polnud kedagi vett ulatamas ja vett polnudki, ainult spordijooki. Nii et see oli siis teine koht, kus pidin mõned sammud kõndima ja jooma... Pärnu silla peale keerates jooksin peaaegu ühe inimese pikali, kuna too ei suvatsenud kuulata rajajulgestajate hüüdeid ning ei hoidnud end kõrvale nooja ega mina ei kavatsenud ka selle pärast oma jooksurütmi eirata :D. üle silla ja jälle kallid sugulased teisel pool, seekord nägin nad ilusti ära. koguni tädi suvatses rattaga kaasa sõita ja ütles, et tuleb lõpuni koos! eeee, tegelikult see lõpuni oli kuni järgmise trepini, mida ei teadnud me kumbki oodata :D kolmas ja viimane koht, kus sai jalutatud, järjekordsest trepist siis üles. sinna kallis sugulane jäigi, ei saanud ka palju lubatud vett talt seepärast turgutuseks ja kohe oli tunda ka, et vat nüüd hakkab suu kuivama ja lootsin peatsele veepunktile, milleni oli tegelikult veel väga palju aega... Vallikääru peal oleksin peaaegu ära eksinud, sealsed telgid ja muu rahvas eksitas veidike ning ei näinud ka kollaseid armsaks saanud paelakesi ning polnud ka kedagi ees jooksmas näha... aga õnneks, tänu kohalikule päritolule, suutsin õige tee leida ja kimasin edasi. suht ebamugav oli veel see uus sild üle vallikääru, kus puust klotsikesed segasid aga sain jälle hakkama, tubli nagu ma olen! selle järel tulidki ka minu hetked, kus tundsin vedelikupuuduse suurenenud mõju - sääremarjad hakkasid andma ohumärke. kusjurres ära joodud magneesiumiampulli vedelikust loomulikult polnud kasu... langetasin tempo 5:10-5:20min/km peale, nii sai edasi liikuda ilma krambiohuta... ja joosta ei olnud enam palju, hakkasin lausa muretsema, et kas tõesti ei saagi enam kellestki mööda!? Kuursaali juures oleksin peaaegu maha maganud joogipunkti, mis oli peidetud purskkaevu taha aga viimasel hetkel siiski märkasin ja tänu heale kurvivõtmistehnikale jõudsin pärale ning sain ka päästva vedelikuannuse. vedelik kohe ei mõjunud ja tempo oli ikka aeglane.... aga tasapisi hakkas lähenema siiski üks selg ning kui nägin Tervise Paradiisi juures seda selga sääremarju venitamas, olin kindel et selle selja ma söön :D ja just sel ajal hakkas positiivselt mõjuma ka eelmises punktis omastatud vesi ning tõstsin jälle tempo 4:40min/km juurde (kiiremini oleks vabalt jaksanud aga kramiohus sääred ei lasknud kiiremini - kohe andsid tunda ennast), selg (Ardel Veiko) kannatas paarsada meetrit seda tempot, ähkis ja puhkis hullult ja jäi siis maha... See tee keskel saarekesel olev kõnnitee oli üks ebameeldivama pinnaga kohtasid, selline ebamugav vana asfalt, konarlik, katkine ning ootasin täiega selle lõppu, mis ka tuli lõpuks. Napilt panin linte veel tähele Munamäe juures ja oleksin ka peaaegu valesti läinud aga jälle sain tänu oma suurele elutarkusele hakkama. ja sealt ta tuligi - paljuoodatud lõpusirge Rüütli tänaval, väike lõpuspurt ja 7ndana päral! Ja üllatus-üllatus, oma vanuseklassi esimene... seda poleks küll oodanud! Ilus lõpp mõnusale ja huvitavale jooksule!
Jama, et pidin auhinna saama - pidi ootama autasustamise ka ära ja see oli küll jube ootamine, muudkui venitati ja venitati, joosti edasi-tagasi. keegi ei saanud midagi aru ja muudkui küsiti, et kaua võib :D lõpuks saingi "laheda" autasu, ühesõnaga mõtetu raamat, mille ootamine end küll ära ei tasunud :D oleks võinud midagi normaalsemat olla aga vahet ju pole, pigem nautisin tähelepanu, mida mu ilusale soengule seal pöörati ja seda tegelikult terve raja vältel (välja arvatud metsavahel :D)...
Tegelikult jooks täitsa meeldis ja vb jookseks ka edaspidi, loodetavasti korraldajad õpivad vigadest ja pakuvad järgmisel korral rohkem joogipunkte ja suudavad kuidagi trepid välistada. hea oleks ka leida veidi laiemad teed seal metsavahel, normaalsema pinnaga aga ma ei kurda - sain hakkama! Sellistes tingimustes imestan isegi, et sain lubatud aja sisse joostud! Nüüd vist peaks hakkama uuesti trenni tegema ja dieeti pidama, muidu võib ju vormist välja minna! :P
lingid selle päeva filmidele:
1. Enne starti rahvas
2. Starti oodates
3. Stardihetked
4. Esimesed poolmaratoni peal
5. Mina poolmaratoni kohal
6. Ees veel viimased 7km
7. Lõpumeetrid
8. Autasustamine
Videod teistelt:
Võidutuli Papiniidu silla all
Tule teekond Raekülast Papiniidu poole
Tule üleandmine sõudeklubi juures
Kohale sai Pärnu sõidetud juba eelmisel õhtul ja kui võistluspäeval üles ärkasin, ega siis küll eriti mingit närvi polnud. Selline mõnus kodune tunne. Osa rajast ju koduses raeküla metsas vaja joosta, kõik selline tuttav ja harjumuspärane. Teades ja tundes Leesmäe Jüri (rajameister), siis võis arvata, et eks seal sellist orienteerumise alast tehnikat vaja on ka kindlasti. Kuigi viimastel aastatel pole metsa eriti jõudnud, siis nooruses sai ikka kõvasti orienteerumisega tegeletud, nii et mind juba sellega ära ei hirmuta. Arvates, et rada ei saa väga kerge olema ja palju tuttavaid võib linnas kohata, siis sai end muidugi veidike ka ära maskeeritud. loodetavasti mind rajal ära ei tuntud :D:P. kes maskeeringut näha tahab, saab pilte imetleda. selle tarvis siis sai ette pandud päikest ja silma varjavad prillid ja tehtud ka uus soeng (vana soeng uues vormis :D).
Teades, et joogipunkte on harva ja minu vedelikukaotus on ka jahedamate ilmadega suur, otsisin juba paar nädalat kainet autojuhti, kes sõidaks ette ja annaks vahest kosutavat joogikest (juhendis selle asja keelamise kohta igatahes mingit märget ei olnud) aga keda ei leidnud, oli see enamvähemkaine autojuht... Noo ega siis muud üle ei jäänud, kui võtsin rajale väikse cocapudeli kaasa - sõõmuke magusat jooki vahest ikka abiks... Mida sai enne jooksu tehtud - iga päev ilmateadet vaadatud, lootuses et ilm väga palav ei tule. Aga noh, iga päev lubas erinevat ilma 16kraadist 26kraadini välja, kuivast vihmani... nagu bingo lotoga :D lõpuks tuli ikkagi see kõige raskem ja kuumem variant. Selle aasta ilusaim ja palavaim ilm.
Ühesõnaga, mis siin ikka niisama lobiseda, sai lõpuks oma pool aastat tagasi leitud õeraasuke kohale meelitatud ning oma auto rooli lastud. Imesid juhtub ja nagu näha, mõni leiab ka suures ja kõrges vanuses olles alles õe üles ning hea ju kui teisest abi ka on :D:P Tänud talle!
Kiire kohalesõit tehtud, ümbrik käes, saigi oodatud starti... Nii mõnigi tuttav oli end kohale venitanud, nii et igav seal enne starti polnud. Muretsesin küll natukene, et kuidas ma oma viimase 2nädalaga lisandunud 10kg lisakiloga rajal edasi vean aga lootsin, et saan siiski hakkama. Otsest ajalist eesmärki ei võtnud, soov oli vaid rada ilusti läbida ilma olulise raskuseta. Eks ta muidugi lauspäikese ja 26kraadise kuumusega (varjus) ning väheste joogipunktidega veidi kõhedust tekitas. Igatahes eelmisel päeval olin just lubanud, et läbin raja 3:10-3:15vahel, ise tegelikult selles kaheldes :D eriti kui arvestada, et püksivöö on juba mitu auku laiemaks lastud, et ikka kinni läheks :D
Start, tuli päris ootamatult ja oleks peaaegu maha maganud aga pauk oli vägev, kahurist nii et ehmatas minema küll. pihta nad mulle igatahes ei saanud :D juba alguses oli tunda, et joogipudel ühes käes, segab ikka oluliselt jooksurütmi ja lasin esimesed 2gruppi rahulikult eest libiseda. esimene grupp läks kõvasti alla 4min tempos ja teine liikus ka kuskil 4:00kandis või veidi peale. Olin üsna kindel, et lõpukilomeetritel ma mõnest mahajääjast seal mööda lähen veel. Igatahes ei hakanud nendega kaasa minema ja ega mulle meeldigi teistega koos joosta. Eelistan oma mõtteid mõlgutada, ringi vaadata ja üksi joosta. pigem ajavad teised rütmi sassi. Esimesed 15-16km läbisingi ilusti 4:20min/km kandis tempoga. Üks jooksja oli pidevalt kuskil 100m eespool ja mida aeg edasi, seda lähemale tuli. Sindis tast ka mööda läksin ja rohkem ei näinud :D Avastasin ise ka, et sellise palavusega on tempo sutike ikka liiga kiire, eesmärk ju polnud ka nii hea aeg, mida selline tempo oleks lubanud. ja lasin seejärel tempo rahulikumaks - kõikuma kuskil 4:35-4:45min/km kanti, olenevalt raja iseloomust ja raskusest. Ka pulss langes kohe 155pealt kuskile 145-147juurde. Poole maa peal hakkas tagumine järgi jõudma - Etverk Erkki.
Poole maa peal olid soojendamas poolmaratoni starti ooatajad, Erkki Penu veel ergutas ja ähvardas kinni püüda :D. Oma kalleid sugulasi ei pannudki tähele, nagu ma ikka oma mõtetes kinni olen ja teisi haruharva tähele panen... aga filmilindile õnnestus neil mind siiski jäädvustada. Hetkel olin 10ndal kohal. Kui poole maani oli rada ilus asfaldi peal, siis edasi läks asi "põnevaks" :D Peale Raeküla vana raudteesilla ületamist läks rada metsa sisse ja kitsale metsarajale, kus oli ikka väga konarlik - kivid, juurikad jne... et ma lausa tundsin kaasa poolmaratoni startijatele - seal saab ikka suur hunnik olema :D ei hakanud nende pärast rohkem muretsema ja tee läks ka laiemaks - tavaline metsatee ning lasin jälitaja mööda ning langesin 11ndaks. - hea rahulik joosta, ei pea ise rajamärgistust jälgima ja sellele oma energiat kulutama :D kaval nigu ma olen :P metsas, enne tagasipööret veel kitsast metsarada veidike ja siis raja vastikumad lõigud - väiksed künkakesed lahtise liivaga, arvestades, et selleks ajaks oli juba üksjagu joostud ja jalad pehmemad, oli selline pehme pinnas päris pehme mõjuga jalgadele :D Seal sai küll mõeldud - saaks juba siit metsast välja :D Ja sealt see vabastav Raeküla suusaraja algus paistiski ja seal joomas Arnold Laasu, kellest ka möödusin ja olin uuesti 10ndal kohal. siis üle sõidutee, kus ergutas veel Edmond Penu ja jälle ebamugav ning kitsas metsarada kuni "raudteejaamani". Esimest korda selja taha vaadates avastasin, et Arnold taga väikese vahega aga sinna ta jäigi ja rohkem teda rajal ei näinud. Ees oli veel ilusti 100-150m vahega näha Erkki E. Kõik oli korras, jalad olid korras, enesetunne ok aga ees oli ootamas ka trepp ja juba mõtlesin, et kuidas ma sealt küll üles jaksan joosta... :D aga nägin, et Erkki jalutab üles ja ega ma siis ka kehvem saanud olla - jalutasin ka ilusti üles - esimene kilomeeter, mis läks paar sekundit üle 5min/km. Aga nüüd oli juba üle 30km läbitaud ja hakkasin tasapisi ootama, millal eesolijad mulle jalgu hakkavad jääma ja ma nad "ära söön" :P Esimene oligi, nagu juba ammu ootasin, Erkki E. kelle tempo oli oluliselt langenud aga mina lasin ikka kuskil 4:40min/km kandis ühtlselt. Kui ennem oli ilusti joogitasse ulatatud ja sain vett, siis sõudebaasi juures polnud kedagi vett ulatamas ja vett polnudki, ainult spordijooki. Nii et see oli siis teine koht, kus pidin mõned sammud kõndima ja jooma... Pärnu silla peale keerates jooksin peaaegu ühe inimese pikali, kuna too ei suvatsenud kuulata rajajulgestajate hüüdeid ning ei hoidnud end kõrvale nooja ega mina ei kavatsenud ka selle pärast oma jooksurütmi eirata :D. üle silla ja jälle kallid sugulased teisel pool, seekord nägin nad ilusti ära. koguni tädi suvatses rattaga kaasa sõita ja ütles, et tuleb lõpuni koos! eeee, tegelikult see lõpuni oli kuni järgmise trepini, mida ei teadnud me kumbki oodata :D kolmas ja viimane koht, kus sai jalutatud, järjekordsest trepist siis üles. sinna kallis sugulane jäigi, ei saanud ka palju lubatud vett talt seepärast turgutuseks ja kohe oli tunda ka, et vat nüüd hakkab suu kuivama ja lootsin peatsele veepunktile, milleni oli tegelikult veel väga palju aega... Vallikääru peal oleksin peaaegu ära eksinud, sealsed telgid ja muu rahvas eksitas veidike ning ei näinud ka kollaseid armsaks saanud paelakesi ning polnud ka kedagi ees jooksmas näha... aga õnneks, tänu kohalikule päritolule, suutsin õige tee leida ja kimasin edasi. suht ebamugav oli veel see uus sild üle vallikääru, kus puust klotsikesed segasid aga sain jälle hakkama, tubli nagu ma olen! selle järel tulidki ka minu hetked, kus tundsin vedelikupuuduse suurenenud mõju - sääremarjad hakkasid andma ohumärke. kusjurres ära joodud magneesiumiampulli vedelikust loomulikult polnud kasu... langetasin tempo 5:10-5:20min/km peale, nii sai edasi liikuda ilma krambiohuta... ja joosta ei olnud enam palju, hakkasin lausa muretsema, et kas tõesti ei saagi enam kellestki mööda!? Kuursaali juures oleksin peaaegu maha maganud joogipunkti, mis oli peidetud purskkaevu taha aga viimasel hetkel siiski märkasin ja tänu heale kurvivõtmistehnikale jõudsin pärale ning sain ka päästva vedelikuannuse. vedelik kohe ei mõjunud ja tempo oli ikka aeglane.... aga tasapisi hakkas lähenema siiski üks selg ning kui nägin Tervise Paradiisi juures seda selga sääremarju venitamas, olin kindel et selle selja ma söön :D ja just sel ajal hakkas positiivselt mõjuma ka eelmises punktis omastatud vesi ning tõstsin jälle tempo 4:40min/km juurde (kiiremini oleks vabalt jaksanud aga kramiohus sääred ei lasknud kiiremini - kohe andsid tunda ennast), selg (Ardel Veiko) kannatas paarsada meetrit seda tempot, ähkis ja puhkis hullult ja jäi siis maha... See tee keskel saarekesel olev kõnnitee oli üks ebameeldivama pinnaga kohtasid, selline ebamugav vana asfalt, konarlik, katkine ning ootasin täiega selle lõppu, mis ka tuli lõpuks. Napilt panin linte veel tähele Munamäe juures ja oleksin ka peaaegu valesti läinud aga jälle sain tänu oma suurele elutarkusele hakkama. ja sealt ta tuligi - paljuoodatud lõpusirge Rüütli tänaval, väike lõpuspurt ja 7ndana päral! Ja üllatus-üllatus, oma vanuseklassi esimene... seda poleks küll oodanud! Ilus lõpp mõnusale ja huvitavale jooksule!
Jama, et pidin auhinna saama - pidi ootama autasustamise ka ära ja see oli küll jube ootamine, muudkui venitati ja venitati, joosti edasi-tagasi. keegi ei saanud midagi aru ja muudkui küsiti, et kaua võib :D lõpuks saingi "laheda" autasu, ühesõnaga mõtetu raamat, mille ootamine end küll ära ei tasunud :D oleks võinud midagi normaalsemat olla aga vahet ju pole, pigem nautisin tähelepanu, mida mu ilusale soengule seal pöörati ja seda tegelikult terve raja vältel (välja arvatud metsavahel :D)...
Tegelikult jooks täitsa meeldis ja vb jookseks ka edaspidi, loodetavasti korraldajad õpivad vigadest ja pakuvad järgmisel korral rohkem joogipunkte ja suudavad kuidagi trepid välistada. hea oleks ka leida veidi laiemad teed seal metsavahel, normaalsema pinnaga aga ma ei kurda - sain hakkama! Sellistes tingimustes imestan isegi, et sain lubatud aja sisse joostud! Nüüd vist peaks hakkama uuesti trenni tegema ja dieeti pidama, muidu võib ju vormist välja minna! :P
lingid selle päeva filmidele:
1. Enne starti rahvas
2. Starti oodates
3. Stardihetked
4. Esimesed poolmaratoni peal
5. Mina poolmaratoni kohal
6. Ees veel viimased 7km
7. Lõpumeetrid
8. Autasustamine
Videod teistelt:
Võidutuli Papiniidu silla all
Tule teekond Raekülast Papiniidu poole
Tule üleandmine sõudeklubi juures
30 mai 2012
Kõva keskmine tase ehk Pärnumaa maraton 2012
18.06.2012 seisuga 79 nime kirjas
poolmaratoni distantsil on kirjas 90 inimest
Keskmine sünniaasta 1972 ehk keskmine vanus ca 40aastane
Keskmine aeg viimasel ajal: 3:39:39
*****
15.06.2012 seisuga statistika ->
Keskmine sünniaasta 1972 ehk keskmine vanus ca 40aastane
Keskmine aeg viimasel ajal: 3:39:09
*****
15.06.2012 seisuga 73nime täispikal kirjas ->
*****
01.06.2012 seisuga 61nime täispikal kirjas ->
esimese 4 vahe alla 2min... läheb vist tihedaks rebimiseks ja grupifinisiks
-----------------------------------------------------------------------------------
Sai veidike jälle statistikat tehtud ja numbrid kokku löödud.
21jooksjate 30.05.2012 seisuga, reganuid tuleb kindlasti juurde!
Üllatas päris hea keskmine tase s.t. võtsin nende jooksjate keskmise, kes
on jooksnud maratoni 2011-2012aastate jooksul (nende selle perioodi parima tulemuse)
ehk siis 49sellist jooksjat ja nende tulemuste keskmine aeg tuli: 3:37:30
mis ei ole üldse paha :D
ja järjestus siis viimase aja paremate tulemuste põhjal oleks selline:
andmed on võetud marathon100.com tulemuste põhjal.
nr.Nimi PB PB a. 2011-2012 aeg Maraton
1. Kristo Reinsalu M 1977 2:33:08 2011 2:33:29 Rotterdam 2012
2. Sander Hannus M 1987 2:57:17 2012 2:57:17 Otepää 2012
3. Priit Talu M 1972 2:57:52 2011 2:57:52 SEB Tallinn 2011
4. Rünno Ruul M40 1971 2:59:13 2012 2:59:13 Disney World 2012
5. Jüri Lember M40 1968 3:04:37 2010 3:05:56 Riga 2011
6. Marek Atonen M 1977 3:06:15 2011 3:06:15 SEB Tallinn 2011
7. Arnold Laasu M50 1960 2:34:56 1993 3:06:36 SEB Tallinn 2011
8. Erkki Etverk M40 1971 2:58:36 2008 3:06:57 Amsterdam 2011
9. Anti Toplaan M40 1968 3:07:17 2011 3:07:17 SEB Tallinn 2011
10.Veiko Ardel M40 1965 3:08:00 2011 3:08:00 SEB Tallinn 2011
11.Tiit Palu M40 1970 3:08:02 2011 3:08:02 SEB Tallinn 2011
12.Jüri Siht M40 1964 3:09:59 2011 3:09:59 SEB Tallinn 2011
13.Tarvo Maran M40 1972 3:15:30 2011 3:15:30 SEB Tallinn 2011
14.Ergo Meier M40 1972 3:15:31 2011 3:15:31 SEB Tallinn 2011
15.Andres Siim M40 1971 3:15:26 2010 3:17:57 SEB Tallinn 2011
16.Tauri Hunt M 1990 3:20:45 2010 3:20:45 SEB Tallinn 2010
17.Eero Kookla M 1972 3:21:13 2012 3:21:13 Vienna City 2012
18.Jüri Linde M40 1971 3:21:46 2011 3:21:46 SEB Tallinn 2011
19.Meelis Atonen M40 1966 2:39:42 1991 3:24.19 Stockholm 2012
20.Ats Haas M 1990 3:22:41 2010 3:25:03 SEB Tallinn 2011
21.Indrek Tikva M40 1970 3:25:04 2011 3:25:04 Prague Int'l 2011
22.Jüri Leesmäe M60 1946 2:45:57 1984 3:26:09 SEB Tallinn 2011
23.Erki Hallingu M40 1971 3:26:43 2011 3:26:43 Vantaa 2011
24.Martin Linke M 1975 3:27:25 2011 3:27:25 SEB Tallinn 2011
25.Meelis Koskaru M 1977 3:19:34 2009 3:28:45 Riga 2012
26.Janek Oblikas M40 1972 3:32:25 2011 3:32:25 Venice 2011
27.Eerik Heldna M 1977 3:23:06 2010 3:32:26 SEB Tallinn 2011
28.Rain Vellerind M40 1965 2:49:21 1992 3:33:59 Vana Aasta, Tallinn 2011
29.Leho Rennit M50 1960 3:31:12 2010 3:34:59 Prague Int'l 2011
30.Olavi Loo M40 1971 3:36:30 2010 3:37:43 SEB Tallinn 2011
31.Indrek Jürgenstein M40 1967 3:32:49 2010 3:40:10 Åland 2011
32.Roman Errapart M 1979 3:40:34 2012 3:40:34 Hiiumaa 2012
33.Tarvo Kapp M40 1970 3:41:11 2012 3:41:11 Riga 2012
34.John Innos M40 1971 3:44:43 2012 3:44:43 Riga 2012
35.Tiit Tilk M50 1961 2:57:55 2004 3:44:46 Hiiumaa 2011
36.Lauri Antalainen M 1989 3:46:17 2012 3:46:17 Copenhagen 2012
37.Meelis Kukk M50 1959 2:44:22 1990 3:47:25 SEB Tallinn 2011
38.Mehis Mäe M 1986 3:48:24 2011 3:48:24 SEB Tallinn 2011
39.irja Bernard N55 1956 3:48:50 2012 3:48:50 Riga 2012
40.Margus Sepp M40 1968 3:50:36 2011 3:50:36 SEB Tallinn 2011
41.Olav Mets M 1979 3:51:13 2011 3:51:13 Vana Aasta, Tallinn 2011
42.Urmas Kokk M50 1961 3:53:06 2011 3:53:06 SEB Tallinn 2012
43.Janno Juhkov M 1973 3:53:44 2012 3:53:44 Võidupüha, Pärnu 2012
44.Martin Kuldmägi M 1989 3:54:40 2011 3:54:40 SEB Tallinn 2011
45.Veljo Vask M 1974 3:55:12 2011 3:55:12 SEB Tallinn 2011
46.Andrus Maiste M40 1964 3:56:46 2011 3:56:46 SEB Tallinn 2011
47.Kalle Tammjärv M40 1967 3:54:57 2010 3:57:22 Riga 2011
48.Martin Herem M 1973 3:58:29 2010 3:59:17 SEB Tallinn 2011
49.Tiina Kapten N35 1974 4:02:02 2011 4:02:02 Amsterdam 2011
50.Erki Lillemägi M 1973 4:04:27 2011 4:04:27 SEB Tallinn 2011
51.Erik Aibast M 1973 2:56:50 2006 4:08:29 SEB Tallinn 2011
52.Viia Kaldam N 1973 4:08:33 2011 4:08:33 SEB Tallinn 2011
53.Toivo Sikka M50 1962 3:43:24 2007 4:09:00 Vana Aasta, Tallinn 2011
54.Jevgeni Hafizov M60 1951 3:13:59 1990 4:03:09 Riia 2012
55.Evelin Pellenen N35 1977 3:45:31 2011 4:10:25 Otepää 2012
56.David Arutyunyan M 1985 4:10:28 2011 4:10:28 Åland 2011
57.Andrei Lopsik M50 1955 4:08:31 2010 4:12:36 SEB Tallinn 2011
58.Kait Vahter M 1976 3:54:55 2009 4:17:09 Salomon Maastikumaraton 2011
59.Kadri Kaldam N 1978 4:21:57 2011 4:21:57 Stockholm 2011
60.Jaan Lehismets M 1987 4:23:35 2011 4:23:35 SEB Tallinn 2011
61.Signe Riisalo N35 1967 4:40:31 2012 4:40:31 Riga 2012
62.Meelis Varend M 1978 4:44:11 2011 4:44:11 SEB Tallinn 2011
63.Maichl Suur N35 1976 4:47:51 2012 4:47:51 Riga 2012
64.Timo Suppi M 1978 3:41:42 2008 Pole startinud viimase 2a jooksul
65.Meelis Tammer M 1974 3:43:40 2008 Pole startinud viimase 2a jooksul
66.Tiit Kivisild M50 1954 3:23:55 1987 Pole startinud viimasel ajal
67-79
Dario Gasbarra M40 1966 Soome, pole eesti nimekirjas
Piret Lasn N 1990 esimene maraton?
Andres Metsoja M 1970 esimene maraton?
Heiki Pruul M 1979 esimene maraton
Kristjan Tattar MJ 1992 esimene maraton?
Mart Kivisild M40 1963 esimene maraton?
Martin Riidamets M50 1955 esimene maraton?
Martin Tarkpea M 1982 esimene maraton?
Tiit Riisalo M40 1967 esimene maraton?
Inga Zalite N35 1977 Läti, pole eesti nimekirjas
Karoliina Kägo N 1990 esimene maraton?
Aleksei Tereštšenkov M40 1963 esimene maraton?
Pille Rets N 1982 esimene maraton?
poolmaratoni distantsil on kirjas 90 inimest
Keskmine sünniaasta 1972 ehk keskmine vanus ca 40aastane
Keskmine aeg viimasel ajal: 3:39:39
*****
15.06.2012 seisuga statistika ->
Keskmine sünniaasta 1972 ehk keskmine vanus ca 40aastane
Keskmine aeg viimasel ajal: 3:39:09
*****
15.06.2012 seisuga 73nime täispikal kirjas ->
*****
01.06.2012 seisuga 61nime täispikal kirjas ->
esimese 4 vahe alla 2min... läheb vist tihedaks rebimiseks ja grupifinisiks
-----------------------------------------------------------------------------------
Sai veidike jälle statistikat tehtud ja numbrid kokku löödud.
21jooksjate 30.05.2012 seisuga, reganuid tuleb kindlasti juurde!
Üllatas päris hea keskmine tase s.t. võtsin nende jooksjate keskmise, kes
on jooksnud maratoni 2011-2012aastate jooksul (nende selle perioodi parima tulemuse)
ehk siis 49sellist jooksjat ja nende tulemuste keskmine aeg tuli: 3:37:30
mis ei ole üldse paha :D
ja järjestus siis viimase aja paremate tulemuste põhjal oleks selline:
andmed on võetud marathon100.com tulemuste põhjal.
nr.Nimi PB PB a. 2011-2012 aeg Maraton
1. Kristo Reinsalu M 1977 2:33:08 2011 2:33:29 Rotterdam 2012
2. Sander Hannus M 1987 2:57:17 2012 2:57:17 Otepää 2012
3. Priit Talu M 1972 2:57:52 2011 2:57:52 SEB Tallinn 2011
4. Rünno Ruul M40 1971 2:59:13 2012 2:59:13 Disney World 2012
5. Jüri Lember M40 1968 3:04:37 2010 3:05:56 Riga 2011
6. Marek Atonen M 1977 3:06:15 2011 3:06:15 SEB Tallinn 2011
7. Arnold Laasu M50 1960 2:34:56 1993 3:06:36 SEB Tallinn 2011
8. Erkki Etverk M40 1971 2:58:36 2008 3:06:57 Amsterdam 2011
9. Anti Toplaan M40 1968 3:07:17 2011 3:07:17 SEB Tallinn 2011
10.Veiko Ardel M40 1965 3:08:00 2011 3:08:00 SEB Tallinn 2011
11.Tiit Palu M40 1970 3:08:02 2011 3:08:02 SEB Tallinn 2011
12.Jüri Siht M40 1964 3:09:59 2011 3:09:59 SEB Tallinn 2011
13.Tarvo Maran M40 1972 3:15:30 2011 3:15:30 SEB Tallinn 2011
14.Ergo Meier M40 1972 3:15:31 2011 3:15:31 SEB Tallinn 2011
15.Andres Siim M40 1971 3:15:26 2010 3:17:57 SEB Tallinn 2011
16.Tauri Hunt M 1990 3:20:45 2010 3:20:45 SEB Tallinn 2010
17.Eero Kookla M 1972 3:21:13 2012 3:21:13 Vienna City 2012
18.Jüri Linde M40 1971 3:21:46 2011 3:21:46 SEB Tallinn 2011
19.Meelis Atonen M40 1966 2:39:42 1991 3:24.19 Stockholm 2012
20.Ats Haas M 1990 3:22:41 2010 3:25:03 SEB Tallinn 2011
21.Indrek Tikva M40 1970 3:25:04 2011 3:25:04 Prague Int'l 2011
22.Jüri Leesmäe M60 1946 2:45:57 1984 3:26:09 SEB Tallinn 2011
23.Erki Hallingu M40 1971 3:26:43 2011 3:26:43 Vantaa 2011
24.Martin Linke M 1975 3:27:25 2011 3:27:25 SEB Tallinn 2011
25.Meelis Koskaru M 1977 3:19:34 2009 3:28:45 Riga 2012
26.Janek Oblikas M40 1972 3:32:25 2011 3:32:25 Venice 2011
27.Eerik Heldna M 1977 3:23:06 2010 3:32:26 SEB Tallinn 2011
28.Rain Vellerind M40 1965 2:49:21 1992 3:33:59 Vana Aasta, Tallinn 2011
29.Leho Rennit M50 1960 3:31:12 2010 3:34:59 Prague Int'l 2011
30.Olavi Loo M40 1971 3:36:30 2010 3:37:43 SEB Tallinn 2011
31.Indrek Jürgenstein M40 1967 3:32:49 2010 3:40:10 Åland 2011
32.Roman Errapart M 1979 3:40:34 2012 3:40:34 Hiiumaa 2012
33.Tarvo Kapp M40 1970 3:41:11 2012 3:41:11 Riga 2012
34.John Innos M40 1971 3:44:43 2012 3:44:43 Riga 2012
35.Tiit Tilk M50 1961 2:57:55 2004 3:44:46 Hiiumaa 2011
36.Lauri Antalainen M 1989 3:46:17 2012 3:46:17 Copenhagen 2012
37.Meelis Kukk M50 1959 2:44:22 1990 3:47:25 SEB Tallinn 2011
38.Mehis Mäe M 1986 3:48:24 2011 3:48:24 SEB Tallinn 2011
39.irja Bernard N55 1956 3:48:50 2012 3:48:50 Riga 2012
40.Margus Sepp M40 1968 3:50:36 2011 3:50:36 SEB Tallinn 2011
41.Olav Mets M 1979 3:51:13 2011 3:51:13 Vana Aasta, Tallinn 2011
42.Urmas Kokk M50 1961 3:53:06 2011 3:53:06 SEB Tallinn 2012
43.Janno Juhkov M 1973 3:53:44 2012 3:53:44 Võidupüha, Pärnu 2012
44.Martin Kuldmägi M 1989 3:54:40 2011 3:54:40 SEB Tallinn 2011
45.Veljo Vask M 1974 3:55:12 2011 3:55:12 SEB Tallinn 2011
46.Andrus Maiste M40 1964 3:56:46 2011 3:56:46 SEB Tallinn 2011
47.Kalle Tammjärv M40 1967 3:54:57 2010 3:57:22 Riga 2011
48.Martin Herem M 1973 3:58:29 2010 3:59:17 SEB Tallinn 2011
49.Tiina Kapten N35 1974 4:02:02 2011 4:02:02 Amsterdam 2011
50.Erki Lillemägi M 1973 4:04:27 2011 4:04:27 SEB Tallinn 2011
51.Erik Aibast M 1973 2:56:50 2006 4:08:29 SEB Tallinn 2011
52.Viia Kaldam N 1973 4:08:33 2011 4:08:33 SEB Tallinn 2011
53.Toivo Sikka M50 1962 3:43:24 2007 4:09:00 Vana Aasta, Tallinn 2011
54.Jevgeni Hafizov M60 1951 3:13:59 1990 4:03:09 Riia 2012
55.Evelin Pellenen N35 1977 3:45:31 2011 4:10:25 Otepää 2012
56.David Arutyunyan M 1985 4:10:28 2011 4:10:28 Åland 2011
57.Andrei Lopsik M50 1955 4:08:31 2010 4:12:36 SEB Tallinn 2011
58.Kait Vahter M 1976 3:54:55 2009 4:17:09 Salomon Maastikumaraton 2011
59.Kadri Kaldam N 1978 4:21:57 2011 4:21:57 Stockholm 2011
60.Jaan Lehismets M 1987 4:23:35 2011 4:23:35 SEB Tallinn 2011
61.Signe Riisalo N35 1967 4:40:31 2012 4:40:31 Riga 2012
62.Meelis Varend M 1978 4:44:11 2011 4:44:11 SEB Tallinn 2011
63.Maichl Suur N35 1976 4:47:51 2012 4:47:51 Riga 2012
64.Timo Suppi M 1978 3:41:42 2008 Pole startinud viimase 2a jooksul
65.Meelis Tammer M 1974 3:43:40 2008 Pole startinud viimase 2a jooksul
66.Tiit Kivisild M50 1954 3:23:55 1987 Pole startinud viimasel ajal
67-79
Dario Gasbarra M40 1966 Soome, pole eesti nimekirjas
Piret Lasn N 1990 esimene maraton?
Andres Metsoja M 1970 esimene maraton?
Heiki Pruul M 1979 esimene maraton
Kristjan Tattar MJ 1992 esimene maraton?
Mart Kivisild M40 1963 esimene maraton?
Martin Riidamets M50 1955 esimene maraton?
Martin Tarkpea M 1982 esimene maraton?
Tiit Riisalo M40 1967 esimene maraton?
Inga Zalite N35 1977 Läti, pole eesti nimekirjas
Karoliina Kägo N 1990 esimene maraton?
Aleksei Tereštšenkov M40 1963 esimene maraton?
Pille Rets N 1982 esimene maraton?
16 mai 2012
Väike kodune kaalumistöö
Sai mõningaid tosse kaalutud ja järjekorda pandud.
osadel on põhja alt palju kulunud+kannad ära lõigatud, nii et on kergemad kui poekaalus oleksid olnud.
need siis Asics SkySpeed, Asics DS Trainer ja Mizuno Elixir, mis nagunii olid hoopis teises kaalukategoorias.
Aga järjekord oleks siis selline:
Saucony Hattory 128g suurus 45
Asics Piranha SP3 141g suurus 44,5
Vibram FiveFinger Bikila 168g suurus 43
Saucony A5 172g suurus45
Inov8 bare 155 177g suurus44
K-Swiss K-Ruuz 1.5 179g suurus43
Saucony A4 185g suurus44,5
K-Swiss K-Ruuz vana 202g suurus43
Newton MV2 203g suurus44,5
Asics SkySpeed 311g suurus44,5
Asics DS Trainer 318g suurus45
Mizuno Elixir 320g suurus44,5
Suurused on mulle sobivad tossud (tootjad annavad tavaliselt väiksema suuruse kaalu)
tabelist näeb ka suuruste erinevusi erinevate tossude puhul, kui ostmiseks läheb.
osadel on põhja alt palju kulunud+kannad ära lõigatud, nii et on kergemad kui poekaalus oleksid olnud.
need siis Asics SkySpeed, Asics DS Trainer ja Mizuno Elixir, mis nagunii olid hoopis teises kaalukategoorias.
Aga järjekord oleks siis selline:
Saucony Hattory 128g suurus 45
Asics Piranha SP3 141g suurus 44,5
Vibram FiveFinger Bikila 168g suurus 43
Saucony A5 172g suurus45
Inov8 bare 155 177g suurus44
K-Swiss K-Ruuz 1.5 179g suurus43
Saucony A4 185g suurus44,5
K-Swiss K-Ruuz vana 202g suurus43
Newton MV2 203g suurus44,5
Asics SkySpeed 311g suurus44,5
Asics DS Trainer 318g suurus45
Mizuno Elixir 320g suurus44,5
Suurused on mulle sobivad tossud (tootjad annavad tavaliselt väiksema suuruse kaalu)
tabelist näeb ka suuruste erinevusi erinevate tossude puhul, kui ostmiseks läheb.
26 aprill 2012
...üllatati mind e. K-Swiss K-Ruuz 1.5
Aga millega siis üllatati?
Nimelt: kuna olin võlgu veel mõne tossu kirjelduse, siis seda tehes saingi üllatuse osaliseks.
Enamasti on tossud ja nende järglased (järgmine versioon) suhteliselt sarnased ning erinevused rohkem kosmeetilist laadi, siis seekord...
K-Swiss K-Ruuz 1.5 tekitas küll päris korraliku üllatusmomendi.
pildil uus:
Välimus:
Erinevus välimuselt on suur võrreldes algse versiooniga ja mitte uuema kasuks (kuigi kumbki pole nüüd just edevuse poolest absoluutses tipus) Aga jalas on need kaks tossu täiesti erineva tunnetusega - minu arust oleks uus võinud olla täiesti uus mudel, uue nimetusega aga noh, see selleks... Kätte võttes erilist kaaluvahet ei tunneta ja ma pole jõudnud kaalu ka kontrollida aga kirjade järgi on uuemad 30g kergemad. Vaadates altpoolt ehk siis talda, siis tald tundub olema suht sama, mis eelmisel mudelil ja väga sarnane Saucony Grid Type A4 ja A5 -e. Paelad on head - ei ole sirged "jupid" vaid "mummukestega", mis kindlasti hoiavad paremini kinni ning ei lähe nii kergelt lahti. Aga noh, ok... sai asjandused endale jalga pandud ja juba enne püsti tõusmist olid erinevused selgelt tuntavad - päkaosa on avaram, ruumikam. Kas see on hea või halb? Esimene arvamus - natuke liiga ja jalg hakkab sees liikuma, ilmselt ka hõõruma. Aga ärgem tehkem ennatlikke järeldusi vaid lähme kõigepealt jooksma!
Joostes:
Juba esimeste sammudega üllatus süvenes... Kui eelmise versiooniga oli tald mõnusalt kõva ja superhea jalatunnetus, siis nüüd on asi kardinaalselt erinev ja ma isegi ei oska öelda, kas halvemuse või paremuse suunas... Nimelt - põrge on pehmem ... või noh, mis ma nüüd valetan, maandumine on ülipehme ja seda ei saagi enam põrkeks nimetada... nii pehmed ei ole ka 2korda raskemad Asicsi tossud või mingid muud ja seda kõike on saavutatud sellise kerguse juures! Minu soovitus oleks kohe ja praegu kõigile rasketele ja "pehmendusega" tossude kasutajatele - kohe uued muretseda, sest K-Ruuz 1.5 on ka kanna peale maandudes pehme! nendega joostes on tunne nagu jookseks pehmel liival, golfimurul... Kahjuks on sellega kadunud varasem superhea jalatunnetus, samas on suudetud see ikkagi osaliselt säilitada, nii et pole väga hull see olukord siin ilma peal. Aga plusse tuleb lisaks - varem mainitud laiem päkaosa on tegelikkuses päris mõnus - tunnen lausa, kuidas tuul varvaste vahesid jahutab :D ...ja absoluutselt ei hõõru, pole mingitki kohta tunda, mis võiks hõõruma hakata. neid tosse võiks ilmselt kasutada ka sokkideta joostes...
Kokkuvõtteks:
plussid:
1. hõõrumisvaba
2. hea pael
3. laiem päkaosa
4. kerged - (vanad 184g vs uued 156g)
5. pehme maandumine (plussiks alustajatele, ilmselt ka pikema jooksu lõpupoole)
miinused:
1. jalatunnetus kehvem
2. 10mm drop, s.t. ei ole päris minimalistlikud, kuigi õhukese tallaga ja flat tossud
3. liiga pehmed - pole nii hea jalatunnetus
Plusse tuli rohkem kui miinuseid ja tegu on kahtlemata ühtede paremate tossudega, mida olen proovinud aga mitte parimad...
Parimatest juttu järgmises kirjutises!
pildil vana:
ka mõned ise tehtud pildikesed lisaks:
uued:
vanad:
Nimelt: kuna olin võlgu veel mõne tossu kirjelduse, siis seda tehes saingi üllatuse osaliseks.
Enamasti on tossud ja nende järglased (järgmine versioon) suhteliselt sarnased ning erinevused rohkem kosmeetilist laadi, siis seekord...
K-Swiss K-Ruuz 1.5 tekitas küll päris korraliku üllatusmomendi.
pildil uus:
Välimus:
Erinevus välimuselt on suur võrreldes algse versiooniga ja mitte uuema kasuks (kuigi kumbki pole nüüd just edevuse poolest absoluutses tipus) Aga jalas on need kaks tossu täiesti erineva tunnetusega - minu arust oleks uus võinud olla täiesti uus mudel, uue nimetusega aga noh, see selleks... Kätte võttes erilist kaaluvahet ei tunneta ja ma pole jõudnud kaalu ka kontrollida aga kirjade järgi on uuemad 30g kergemad. Vaadates altpoolt ehk siis talda, siis tald tundub olema suht sama, mis eelmisel mudelil ja väga sarnane Saucony Grid Type A4 ja A5 -e. Paelad on head - ei ole sirged "jupid" vaid "mummukestega", mis kindlasti hoiavad paremini kinni ning ei lähe nii kergelt lahti. Aga noh, ok... sai asjandused endale jalga pandud ja juba enne püsti tõusmist olid erinevused selgelt tuntavad - päkaosa on avaram, ruumikam. Kas see on hea või halb? Esimene arvamus - natuke liiga ja jalg hakkab sees liikuma, ilmselt ka hõõruma. Aga ärgem tehkem ennatlikke järeldusi vaid lähme kõigepealt jooksma!
Joostes:
Juba esimeste sammudega üllatus süvenes... Kui eelmise versiooniga oli tald mõnusalt kõva ja superhea jalatunnetus, siis nüüd on asi kardinaalselt erinev ja ma isegi ei oska öelda, kas halvemuse või paremuse suunas... Nimelt - põrge on pehmem ... või noh, mis ma nüüd valetan, maandumine on ülipehme ja seda ei saagi enam põrkeks nimetada... nii pehmed ei ole ka 2korda raskemad Asicsi tossud või mingid muud ja seda kõike on saavutatud sellise kerguse juures! Minu soovitus oleks kohe ja praegu kõigile rasketele ja "pehmendusega" tossude kasutajatele - kohe uued muretseda, sest K-Ruuz 1.5 on ka kanna peale maandudes pehme! nendega joostes on tunne nagu jookseks pehmel liival, golfimurul... Kahjuks on sellega kadunud varasem superhea jalatunnetus, samas on suudetud see ikkagi osaliselt säilitada, nii et pole väga hull see olukord siin ilma peal. Aga plusse tuleb lisaks - varem mainitud laiem päkaosa on tegelikkuses päris mõnus - tunnen lausa, kuidas tuul varvaste vahesid jahutab :D ...ja absoluutselt ei hõõru, pole mingitki kohta tunda, mis võiks hõõruma hakata. neid tosse võiks ilmselt kasutada ka sokkideta joostes...
Kokkuvõtteks:
plussid:
1. hõõrumisvaba
2. hea pael
3. laiem päkaosa
4. kerged - (vanad 184g vs uued 156g)
5. pehme maandumine (plussiks alustajatele, ilmselt ka pikema jooksu lõpupoole)
miinused:
1. jalatunnetus kehvem
2. 10mm drop, s.t. ei ole päris minimalistlikud, kuigi õhukese tallaga ja flat tossud
3. liiga pehmed - pole nii hea jalatunnetus
Plusse tuli rohkem kui miinuseid ja tegu on kahtlemata ühtede paremate tossudega, mida olen proovinud aga mitte parimad...
Parimatest juttu järgmises kirjutises!
pildil vana:
ka mõned ise tehtud pildikesed lisaks:
uued:
vanad:
14 märts 2012
Tegelikult on ikka täitsa head need Sauconyd jalas
Eile sai tehtud pikem tempoka sjooks, testimaks, kas sobib ka maratonidistantsil kasutada Saucony Type A4 jooksujalanõusid.
Ütleks, et iga korraga läheb enesetunne nendega paremaks. Ja võib väga kiita. Igatahes tekkis huvi proovida uuemat mudelit, Type A5 jalanõusid, kas tunne on sama, parem või siiski kehvem.
Eilne testtrenn oli 5km soojenduseks, siis lahtijooksud 6x120m ja siis 20km ajaga 1:17:18, ehk siis sellises keskmises 3:52min/km tempos umbes maratonipulsiga (keskmine 157) +5km lõdvestuseks. Lõpuni välja oli jalatunnetus hea ning jalad ei väsinud.
Nii, et järeldus - võib neid asjandusi teistelegi soovitada! Kui proovin ka uuema mudeli ära, panen selle kohta ka väikse jutu ja võrdluse vanadega.
Paljast asfalti ja testimist ootavad veel Saucony Hattori, Vibram Fivefinger Bikila mudelid ning vahepeal meelest läinud aga meelde tuletamist vajavad Inov8 Road-X Lite 155. Nende kohta siis ilmselt aprillis/mais/juunis väike jutuke.
Ütleks, et iga korraga läheb enesetunne nendega paremaks. Ja võib väga kiita. Igatahes tekkis huvi proovida uuemat mudelit, Type A5 jalanõusid, kas tunne on sama, parem või siiski kehvem.
Eilne testtrenn oli 5km soojenduseks, siis lahtijooksud 6x120m ja siis 20km ajaga 1:17:18, ehk siis sellises keskmises 3:52min/km tempos umbes maratonipulsiga (keskmine 157) +5km lõdvestuseks. Lõpuni välja oli jalatunnetus hea ning jalad ei väsinud.
Nii, et järeldus - võib neid asjandusi teistelegi soovitada! Kui proovin ka uuema mudeli ära, panen selle kohta ka väikse jutu ja võrdluse vanadega.
Paljast asfalti ja testimist ootavad veel Saucony Hattori, Vibram Fivefinger Bikila mudelid ning vahepeal meelest läinud aga meelde tuletamist vajavad Inov8 Road-X Lite 155. Nende kohta siis ilmselt aprillis/mais/juunis väike jutuke.
08 märts 2012
Kuidas arendada maratoni kiirust? Treeningud, mida võiks proovida 1. Marathon Madness
Et siis otse võõrkeelne variant :D
Improve Your Marathon Speed, Pace and Performance with Marathon Madness
I hear it all the time; moderation is best in all things. Most marathon training programs follow that axiom. A typical marathon training plan is focused around a gradually increasing distance of moderate paced runs. A moderate marathon training program will give you fairly good results. It will get you to the finish line with relative ease. But sometimes you want to do more than just finish. There are times when you want to stray outside the box and accomplish something that is challenging both mentally and physically. If you want to reach levels of speed, pace and performance in your marathon that you have never reached before, you need to perform workouts you have never run before. You need some marathon madness.
Marathon madness is a challenging change of pace workout that combines marathon goal pace running with surges of high intensity 5K pace segments. The 5K surges in this workout do several things to help your marathon performance.
•Improve Your Lactate Threshold
•Raise Your VO2 max
•Increase Your Neuromuscular Conditioning
•Improve your Mental Toughness and Conditioning
Most of the 5K interval workouts you have done in the past most likely used either total rest or very easy running as recovery. This marathon madness workout is truly mad as it uses goal marathon pace runs as your "recovery". This workout is obviously not a true interval training workout because there is no recovery. This is more of a high end tempo or marathon pace run with hard 5K surges. As you slow to marathon pace from your 5K surges you body is forced to deal with the metabolic, neuromuscular and mental consequences of the faster than lactate threshold runs. As a result you are able to raise your lactate threshold, VO2 max and mental toughness all in one run. You become a faster marathon runner.
This highly intense and challenging workout isn't for everyone, but if you are at a high state of both physical and mental fitness and are looking for an "outside the box" workout to get you to new levels of marathon performance, this may be the workout for you.
Marathon Madness
Pace: Alternate between 3/4 mile at goal marathon pace and 1/4 mile at 5K pace.
Recovery: None
Distance: Between 6 and 12 miles. For your first effort I would suggest a 6 mile run. Then increase the distance by one or two miles each time you perform this workout.
Frequency - This is a difficult workout that you should perform no more than once every three to four weeks. Do this training run throughout your marathon training schedule but don't do it within 4 weeks of your marathon.
Lühidalt tõlkeks, kellel jäi midagi arusaamatuks
Konkreetne treening on väga raske ja ei peaks tegema tihedamalt kui iga 3-4nädala järel.
Mõjutatud/arendatud saavad erinevad treeningaspektid:
Laktaadi tsoon
Vo2max e. hapnikutarbimine
Lihaskond
ja ka vaimne külg
Treening ise näeks välja selline:
Tempo: 1200m maratonitempos, millele järgneb kiirem osa ehk 400m 5km tempos. Puhkuseks kiiremate osade vahel ongi ainult see 1200m maratonitempos, mis tähendab, et põhimõtteliselt puhkuse hetki polegi.
Distants: ca 10-18km, alustada võiks 10km-st esimesel korral, edaspidi maad pikendades.
Sagedus: iga 3-4nädala järel ja mitte lähemal kui 4nädalat maratonivõistluseni.
Kuna see treening on nii vaimselt kui füüsiliselt raske, siis sellepärast ka nimetatakse seda "hulluks" :P
Ise pole proovinud aga mõne tempokrossi võiks edaspidi taolise treeninguga asendada küll.
Olen teinud ise sellist treeningut nagu 8x(400m 5km tempo-4sek/km+taastumiseks 200m veidike aeglasem kui maratonitempo). Ka See oli piisavalt raske aga samas mõnus ning endalegi üllatuseks tulidki need "taastavad" 200m väga kergelt ja organism isegi taastus aga viimased lõigud olid ikka rasked juba küll (raskem oli just taastava osa kiirust hoida). Aga et põhimõtteliselt samade tempodega joosta 6x(1200m+400m)?? "Taastumisosa" on siin küll pikem aga... ei ole lihtne, ei ole lihtne - tõesti "MADNESS" aga tasub proovimist!
Improve Your Marathon Speed, Pace and Performance with Marathon Madness
I hear it all the time; moderation is best in all things. Most marathon training programs follow that axiom. A typical marathon training plan is focused around a gradually increasing distance of moderate paced runs. A moderate marathon training program will give you fairly good results. It will get you to the finish line with relative ease. But sometimes you want to do more than just finish. There are times when you want to stray outside the box and accomplish something that is challenging both mentally and physically. If you want to reach levels of speed, pace and performance in your marathon that you have never reached before, you need to perform workouts you have never run before. You need some marathon madness.
Marathon madness is a challenging change of pace workout that combines marathon goal pace running with surges of high intensity 5K pace segments. The 5K surges in this workout do several things to help your marathon performance.
•Improve Your Lactate Threshold
•Raise Your VO2 max
•Increase Your Neuromuscular Conditioning
•Improve your Mental Toughness and Conditioning
Most of the 5K interval workouts you have done in the past most likely used either total rest or very easy running as recovery. This marathon madness workout is truly mad as it uses goal marathon pace runs as your "recovery". This workout is obviously not a true interval training workout because there is no recovery. This is more of a high end tempo or marathon pace run with hard 5K surges. As you slow to marathon pace from your 5K surges you body is forced to deal with the metabolic, neuromuscular and mental consequences of the faster than lactate threshold runs. As a result you are able to raise your lactate threshold, VO2 max and mental toughness all in one run. You become a faster marathon runner.
This highly intense and challenging workout isn't for everyone, but if you are at a high state of both physical and mental fitness and are looking for an "outside the box" workout to get you to new levels of marathon performance, this may be the workout for you.
Marathon Madness
Pace: Alternate between 3/4 mile at goal marathon pace and 1/4 mile at 5K pace.
Recovery: None
Distance: Between 6 and 12 miles. For your first effort I would suggest a 6 mile run. Then increase the distance by one or two miles each time you perform this workout.
Frequency - This is a difficult workout that you should perform no more than once every three to four weeks. Do this training run throughout your marathon training schedule but don't do it within 4 weeks of your marathon.
Lühidalt tõlkeks, kellel jäi midagi arusaamatuks
Konkreetne treening on väga raske ja ei peaks tegema tihedamalt kui iga 3-4nädala järel.
Mõjutatud/arendatud saavad erinevad treeningaspektid:
Laktaadi tsoon
Vo2max e. hapnikutarbimine
Lihaskond
ja ka vaimne külg
Treening ise näeks välja selline:
Tempo: 1200m maratonitempos, millele järgneb kiirem osa ehk 400m 5km tempos. Puhkuseks kiiremate osade vahel ongi ainult see 1200m maratonitempos, mis tähendab, et põhimõtteliselt puhkuse hetki polegi.
Distants: ca 10-18km, alustada võiks 10km-st esimesel korral, edaspidi maad pikendades.
Sagedus: iga 3-4nädala järel ja mitte lähemal kui 4nädalat maratonivõistluseni.
Kuna see treening on nii vaimselt kui füüsiliselt raske, siis sellepärast ka nimetatakse seda "hulluks" :P
Ise pole proovinud aga mõne tempokrossi võiks edaspidi taolise treeninguga asendada küll.
Olen teinud ise sellist treeningut nagu 8x(400m 5km tempo-4sek/km+taastumiseks 200m veidike aeglasem kui maratonitempo). Ka See oli piisavalt raske aga samas mõnus ning endalegi üllatuseks tulidki need "taastavad" 200m väga kergelt ja organism isegi taastus aga viimased lõigud olid ikka rasked juba küll (raskem oli just taastava osa kiirust hoida). Aga et põhimõtteliselt samade tempodega joosta 6x(1200m+400m)?? "Taastumisosa" on siin küll pikem aga... ei ole lihtne, ei ole lihtne - tõesti "MADNESS" aga tasub proovimist!
07 märts 2012
Kuidas võita aega ilma treenimata?
Veidi inglisekeelset lugemisvara jälle
Väljavõtted artiklist, mis ilmus ajakirjas: http://www.marathonandbeyond.com/
Sport Biomechanics
How can biomechanics help the marathoner? Most of us who have run a marathon have used a simple biomechanical strategy. When running into the wind, we have drafted off another runner or, better yet, a group of runners. In doing so, we have reduced the adverse effects of air resistance, or drag. When we draft, the oxygen cost of running is reduced dramatically, improving running efficiency and saving energy for the latter part of the race.
The goal of the sport biomechanist is to improve movement efficiency, mainly by maximizing propulsive forces and minimizing resistive forces, and thus provide the athlete with a mechanical edge. Using high-speed cinematography, the biomechanist can analyze a runner’s form and detect problems in running form that may be inefficient, such as overstriding, and that may waste energy. Although most elite and experienced marathoners have developed efficient running styles, even a small improvement in running efficiency may make a significant difference over the duration of a marathon.
There are several biomechanical strategies you can use to improve your marathon time. One involves selecting the right sportswear, and the other is optimizing your body weight and composition.
Running Sportswear
A uniform and shoes are the only sportswear equipment the marathon runner normally uses. Well-fitting uniforms should be selected to minimize wind resistance without retarding sweat evaporation. Most uniforms (shorts, singlets, socks) in use today are very lightweight and of such composition as not to interfere with proper body temperature regulation. The shoe is the most significant piece of sportswear worn by the marathoner, particularly its weight. The oxygen cost of accelerating each foot an average 90 times per minute over the course of a marathon may influence energy efficiency. Ed Frederick, a biomechanist at the Nike Sports Research Laboratory in the early 1980s, calculated that use of a racing flat weighing approximately 4 ounces less per shoe than a regular training shoe can save approximately 2.5 to 3.0 minutes over the course of a marathon.
Body Weight
Sport scientists have calculated the energy cost of running, a weight-bearing sport activity. If we disregard the normal resting oxygen consumption, according to a formula developed by the American College of Sports Medicine, the energy cost of horizontal running is 0.2 milliliter of oxygen per kilogram of body weight per meter per minute (ml O2/kg/m/min). The more you weigh, the more oxygen, or energy, it takes to run at a given speed.
Optimizing your body weight may be a very effective means to improve your marathon performance. V.O2max may be expressed in several ways, including total V.O2max in liters per minute (L O2 /min), or based on body mass (ml O2/kg/min). If your total V.O2max is 4.0 liters/min (4,000 ml/min) and if you weigh 80 kg, then your V.O2max is 50 ml O2/kg/min (4,000 ml O2 /80 kg). If you lose 5 kg (11 pounds; 1 kg = 2.2 lbs) to 75 kg and maintain your V.O2max at 4,000 ml/min, then your V.O2max increases to 53.3 ml O2/kg/min, a 6.6 percent increase.
Let’s apply this body-weight change to marathon running. To run a marathon in four hours, you would need to maintain a pace approximating 176 meters per minute (42,200 m/240 min). Again, disregarding the resting O2 in the ACSM formula, the oxygen cost to run a four-hour marathon approximates 35.2 ml O2/kg/min (0.2 ml O2 3 176 m/min). For an 80-kg runner, this totals about 2,816 ml O2/min (which is running at about 70 percent of V.O2max). If this runner would lose 5 kg of body fat (about a 6 percent loss), the oxygen cost would drop to 2,640 ml O2/min, a savings of about 176 ml O2/min (over 6 percent). Since the cost of running each meter for our 75-kg runner is 15 ml O2 (0.2 ml O2 3 75 kg), the speed of running would increase approximately 11.7 m/min (176 ml O2/15 ml O2) to a speed of 187.7 m/min. This would improve the marathon running time to 3:44:50, or an improvement of about 15 minutes (about 6 percent faster).
In general, for every 1 percent loss of body mass, primarily as body fat, there will be an approximate 1 percent increase in running speed. Most elite marathon-ers are most likely at an optimal body weight and composition. However, other marathoners who are carrying excess body weight, primarily body fat but also excess upper-body muscle, may enhance performance by losing the excess weight. If you decide to undertake a weight-loss program, a general guide is to lose no more than a pound a week. If you have difficulty losing weight, see a sports health professional, such as a sports dietitian with an R.D. (registered dietitian) degree.
Excessive weight loss, however, may impair the health and performance of marathon runners. There is a fine line between optimal body weight for marathoning and excessive loss of body mass. Excessive weight loss may adversely affect performance if muscle tissue function and energy stores are impaired. Health may also be impaired. For example, the female athlete triad involves disordered eating patterns and weight loss affecting hormonal disturbances that may predispose the athlete to premature osteoporosis.
Caffeine
Caffeine is a drug, a stimulant whose use is restricted by the IOC but not completely prohibited because it is found naturally in a variety of beverages, particularly coffee, that are consumed by athletes. Numerous studies using various doses of caffeine have evaluated its effect on a wide variety of running events but particularly on distance running.
Caffeine may enhance marathon performance in several ways. First, caffeine may stimulate the central nervous system and help prevent mental fatigue. Second, caffeine stimulates the release of epinephrine (adrenalin) from the adrenal gland, which may enhance cardiovascular functions and fuel utilization. In particular, caffeine may help spare the use of muscle glycogen by increasing the use of free fatty acids for energy during the early stages of the marathon, leaving more of the muscle glycogen for the latter part of the marathon to help you maintain an optimal pace. Terry Graham and Lawrence Spriet, from Guelph University in Canada, are two of the principal sport scientists who have evaluated the performance-enhancing effect of caffeine. In several recent reviews of the available scientific laboratory research, they concluded that caffeine could enhance aerobic endurance performance in elite as well as amateur runners, even when taken in legal doses approximating 5 milligrams of caffeine per kilogram of body weight. They noted that although the underlying mechanism has not been clearly identified, it could involve muscle glycogen sparing. However, they also noted that the beneficial effects of caffeine have been documented mainly under laboratory conditions and not during competition. Thus, although one would theorize that the beneficial laboratory findings would be applicable to field competition, it is possible that the natural excitement of competition may provide a stimulation effect to override that associated with caffeine.
Nevertheless, in a recent issue of Sports Medicine, an international review journal of sport science research, several reviewers calculated that caffeine could enhance performance in a 40K cycle time trial by 55 to 84 seconds. If extrapolated to marathon run performance, the enhancement would approximate 135 to 210 seconds, a savings of several minutes.
If you want to experiment with caffeine, take about 5 milligrams of caffeine per kilogram of body weight, or about 300 to 400 milligrams of caffeine. Most over-the-counter stimulants such as Vivarin contain about 200 milligrams per tablet, so two tablets should suffice. Taking more than this amount has not provided additional benefits. Although caffeine is a relatively safe drug, some individuals may experience adverse reactions such as nervousness, trembling, anxiety, and even heart palpitations, especially when taking larger doses.
Carbohydrate
Carbohydrate is the primary dietary energy source for high-intensity aerobic endurance exercise (> 65 to 70 percent V.O2max), but endogenous supplies of muscle and liver glycogen are limited and may become suboptimal within 90 minutes of intense aerobic endurance exercise. John Hawley, a renowned sport nutrition scientist, has noted that carbohydrate loading (consuming 400 to 600 grams of carbohydrate several days before a marathon) may elevate endogenous muscle and liver glycogen stores, postponing fatigue and improving performance in which a set distance is covered as quickly as possible (such as a marathon) by 2 to 3 percent. For a four-hour marathon, carbohydrate loading could improve performance by about five to seven minutes if it helps prevent premature depletion of muscle glycogen.
Sports Drinks and Water
Various factors may contribute to fatigue during prolonged aerobic exercise, but dehydration and depleted carbohydrate stores are most common, particularly when exercising in warm or hot environmental conditions. Sports drinks are designed to delay the onset of fatigue by providing both fluids and carbohydrate. Sports drinks were developed in the early 1960s and were modeled after medicinal oral rehydration solutions. Although water is the main ingredient, carbohydrate content approximates 5 to 10 percent; the type of carbohydrate also varies, including glucose, sucrose, fructose, and glucose polymers, depending on the brand. Caloric content ranges from about six to 12 kilocalories per ounce. Most sports drinks include electrolytes, mainly sodium, chloride, and potassium. Some sports drinks contain other substances as well, such as miscellaneous vitamins and minerals, protein, herbals, and caffeine. However, the key ingredients for the marathoner are water and carbohydrate.
Water ingestion is essential to help optimize body water balance and body temperature regulation during exercise under warm environmental conditions. Rehydration, about 6 to 8 ounces every 10 to 15 minutes, during exercise in the heat, has been shown to decrease physiological stress as evidenced by a decreased heart rate response, lesser rise in the core temperature, and increased endurance performance. Hyperhydration, such as consuming a pint of fluid before exercise, may also be helpful, but it has not been shown to be as effective as rehydration. When compared to consuming only water, numerous studies have shown that consuming carbohydrate, approximately 60 grams per hour, significantly increased performance in prolonged aerobic endurance exercise tasks.
In a recent Sports Medicine review, several sport scientists concluded that sports drinks with carbohydrate concentrations less than 10 percent are among the few nutritional food products that may enhance sport performance in exercise tasks where performance may be impaired by dehydration and depleted endogenous carbohydrate reserves. Other sport scientists concluded that sports drinks may decrease the time to complete a 40K cycle time trial by 32 to 42 seconds, which would approximate 80 to 105 seconds if extrapolated to running a marathon.
Palju aega Teie kokku saite, palju uus PR maratonis tuleb :D???
Väljavõtted artiklist, mis ilmus ajakirjas: http://www.marathonandbeyond.com/
Sport Biomechanics
How can biomechanics help the marathoner? Most of us who have run a marathon have used a simple biomechanical strategy. When running into the wind, we have drafted off another runner or, better yet, a group of runners. In doing so, we have reduced the adverse effects of air resistance, or drag. When we draft, the oxygen cost of running is reduced dramatically, improving running efficiency and saving energy for the latter part of the race.
The goal of the sport biomechanist is to improve movement efficiency, mainly by maximizing propulsive forces and minimizing resistive forces, and thus provide the athlete with a mechanical edge. Using high-speed cinematography, the biomechanist can analyze a runner’s form and detect problems in running form that may be inefficient, such as overstriding, and that may waste energy. Although most elite and experienced marathoners have developed efficient running styles, even a small improvement in running efficiency may make a significant difference over the duration of a marathon.
There are several biomechanical strategies you can use to improve your marathon time. One involves selecting the right sportswear, and the other is optimizing your body weight and composition.
Running Sportswear
A uniform and shoes are the only sportswear equipment the marathon runner normally uses. Well-fitting uniforms should be selected to minimize wind resistance without retarding sweat evaporation. Most uniforms (shorts, singlets, socks) in use today are very lightweight and of such composition as not to interfere with proper body temperature regulation. The shoe is the most significant piece of sportswear worn by the marathoner, particularly its weight. The oxygen cost of accelerating each foot an average 90 times per minute over the course of a marathon may influence energy efficiency. Ed Frederick, a biomechanist at the Nike Sports Research Laboratory in the early 1980s, calculated that use of a racing flat weighing approximately 4 ounces less per shoe than a regular training shoe can save approximately 2.5 to 3.0 minutes over the course of a marathon.
Body Weight
Sport scientists have calculated the energy cost of running, a weight-bearing sport activity. If we disregard the normal resting oxygen consumption, according to a formula developed by the American College of Sports Medicine, the energy cost of horizontal running is 0.2 milliliter of oxygen per kilogram of body weight per meter per minute (ml O2/kg/m/min). The more you weigh, the more oxygen, or energy, it takes to run at a given speed.
Optimizing your body weight may be a very effective means to improve your marathon performance. V.O2max may be expressed in several ways, including total V.O2max in liters per minute (L O2 /min), or based on body mass (ml O2/kg/min). If your total V.O2max is 4.0 liters/min (4,000 ml/min) and if you weigh 80 kg, then your V.O2max is 50 ml O2/kg/min (4,000 ml O2 /80 kg). If you lose 5 kg (11 pounds; 1 kg = 2.2 lbs) to 75 kg and maintain your V.O2max at 4,000 ml/min, then your V.O2max increases to 53.3 ml O2/kg/min, a 6.6 percent increase.
Let’s apply this body-weight change to marathon running. To run a marathon in four hours, you would need to maintain a pace approximating 176 meters per minute (42,200 m/240 min). Again, disregarding the resting O2 in the ACSM formula, the oxygen cost to run a four-hour marathon approximates 35.2 ml O2/kg/min (0.2 ml O2 3 176 m/min). For an 80-kg runner, this totals about 2,816 ml O2/min (which is running at about 70 percent of V.O2max). If this runner would lose 5 kg of body fat (about a 6 percent loss), the oxygen cost would drop to 2,640 ml O2/min, a savings of about 176 ml O2/min (over 6 percent). Since the cost of running each meter for our 75-kg runner is 15 ml O2 (0.2 ml O2 3 75 kg), the speed of running would increase approximately 11.7 m/min (176 ml O2/15 ml O2) to a speed of 187.7 m/min. This would improve the marathon running time to 3:44:50, or an improvement of about 15 minutes (about 6 percent faster).
In general, for every 1 percent loss of body mass, primarily as body fat, there will be an approximate 1 percent increase in running speed. Most elite marathon-ers are most likely at an optimal body weight and composition. However, other marathoners who are carrying excess body weight, primarily body fat but also excess upper-body muscle, may enhance performance by losing the excess weight. If you decide to undertake a weight-loss program, a general guide is to lose no more than a pound a week. If you have difficulty losing weight, see a sports health professional, such as a sports dietitian with an R.D. (registered dietitian) degree.
Excessive weight loss, however, may impair the health and performance of marathon runners. There is a fine line between optimal body weight for marathoning and excessive loss of body mass. Excessive weight loss may adversely affect performance if muscle tissue function and energy stores are impaired. Health may also be impaired. For example, the female athlete triad involves disordered eating patterns and weight loss affecting hormonal disturbances that may predispose the athlete to premature osteoporosis.
Caffeine
Caffeine is a drug, a stimulant whose use is restricted by the IOC but not completely prohibited because it is found naturally in a variety of beverages, particularly coffee, that are consumed by athletes. Numerous studies using various doses of caffeine have evaluated its effect on a wide variety of running events but particularly on distance running.
Caffeine may enhance marathon performance in several ways. First, caffeine may stimulate the central nervous system and help prevent mental fatigue. Second, caffeine stimulates the release of epinephrine (adrenalin) from the adrenal gland, which may enhance cardiovascular functions and fuel utilization. In particular, caffeine may help spare the use of muscle glycogen by increasing the use of free fatty acids for energy during the early stages of the marathon, leaving more of the muscle glycogen for the latter part of the marathon to help you maintain an optimal pace. Terry Graham and Lawrence Spriet, from Guelph University in Canada, are two of the principal sport scientists who have evaluated the performance-enhancing effect of caffeine. In several recent reviews of the available scientific laboratory research, they concluded that caffeine could enhance aerobic endurance performance in elite as well as amateur runners, even when taken in legal doses approximating 5 milligrams of caffeine per kilogram of body weight. They noted that although the underlying mechanism has not been clearly identified, it could involve muscle glycogen sparing. However, they also noted that the beneficial effects of caffeine have been documented mainly under laboratory conditions and not during competition. Thus, although one would theorize that the beneficial laboratory findings would be applicable to field competition, it is possible that the natural excitement of competition may provide a stimulation effect to override that associated with caffeine.
Nevertheless, in a recent issue of Sports Medicine, an international review journal of sport science research, several reviewers calculated that caffeine could enhance performance in a 40K cycle time trial by 55 to 84 seconds. If extrapolated to marathon run performance, the enhancement would approximate 135 to 210 seconds, a savings of several minutes.
If you want to experiment with caffeine, take about 5 milligrams of caffeine per kilogram of body weight, or about 300 to 400 milligrams of caffeine. Most over-the-counter stimulants such as Vivarin contain about 200 milligrams per tablet, so two tablets should suffice. Taking more than this amount has not provided additional benefits. Although caffeine is a relatively safe drug, some individuals may experience adverse reactions such as nervousness, trembling, anxiety, and even heart palpitations, especially when taking larger doses.
Carbohydrate
Carbohydrate is the primary dietary energy source for high-intensity aerobic endurance exercise (> 65 to 70 percent V.O2max), but endogenous supplies of muscle and liver glycogen are limited and may become suboptimal within 90 minutes of intense aerobic endurance exercise. John Hawley, a renowned sport nutrition scientist, has noted that carbohydrate loading (consuming 400 to 600 grams of carbohydrate several days before a marathon) may elevate endogenous muscle and liver glycogen stores, postponing fatigue and improving performance in which a set distance is covered as quickly as possible (such as a marathon) by 2 to 3 percent. For a four-hour marathon, carbohydrate loading could improve performance by about five to seven minutes if it helps prevent premature depletion of muscle glycogen.
Sports Drinks and Water
Various factors may contribute to fatigue during prolonged aerobic exercise, but dehydration and depleted carbohydrate stores are most common, particularly when exercising in warm or hot environmental conditions. Sports drinks are designed to delay the onset of fatigue by providing both fluids and carbohydrate. Sports drinks were developed in the early 1960s and were modeled after medicinal oral rehydration solutions. Although water is the main ingredient, carbohydrate content approximates 5 to 10 percent; the type of carbohydrate also varies, including glucose, sucrose, fructose, and glucose polymers, depending on the brand. Caloric content ranges from about six to 12 kilocalories per ounce. Most sports drinks include electrolytes, mainly sodium, chloride, and potassium. Some sports drinks contain other substances as well, such as miscellaneous vitamins and minerals, protein, herbals, and caffeine. However, the key ingredients for the marathoner are water and carbohydrate.
Water ingestion is essential to help optimize body water balance and body temperature regulation during exercise under warm environmental conditions. Rehydration, about 6 to 8 ounces every 10 to 15 minutes, during exercise in the heat, has been shown to decrease physiological stress as evidenced by a decreased heart rate response, lesser rise in the core temperature, and increased endurance performance. Hyperhydration, such as consuming a pint of fluid before exercise, may also be helpful, but it has not been shown to be as effective as rehydration. When compared to consuming only water, numerous studies have shown that consuming carbohydrate, approximately 60 grams per hour, significantly increased performance in prolonged aerobic endurance exercise tasks.
In a recent Sports Medicine review, several sport scientists concluded that sports drinks with carbohydrate concentrations less than 10 percent are among the few nutritional food products that may enhance sport performance in exercise tasks where performance may be impaired by dehydration and depleted endogenous carbohydrate reserves. Other sport scientists concluded that sports drinks may decrease the time to complete a 40K cycle time trial by 32 to 42 seconds, which would approximate 80 to 105 seconds if extrapolated to running a marathon.
Palju aega Teie kokku saite, palju uus PR maratonis tuleb :D???
06 märts 2012
Arvamused ja mõtted mõnede jooksutossude kohta
Eelmine nädal oli kasutuses erinevaid paare tossusid. Nii erinevad margid kui ka tootjad.
Vanematest Mizuno Elixir, Asics DS Trainer millega on joostud juba tuhandeid kilomeetreid ja siiani ilusti vastu pidanud.
Mizunole annaks tublid 6,5punkti ja DS Trainerile 7punkti 10st
Uuematest siis nüüd eraldi:
1. Salomon SpikeCross SC3
http://www.salomon.com/us/product/spikecross-3-cs.html
Tossud on naeltega ja suhteliselt veekindla kattega materjalist. Kaalu poolest on eelmisel nädalal kasutuses olnud tossudest kõige raskemad - 325g
Tald on suhteliselt kõva ja ei anna järgi, mis teeb õiges jooksustiilis jooksmise väga raskeks, kui mitte võimatuks. Seespool jala(tossu) sisemisel küljel on mingi väike servake, mis kipub jalga hõõruma, seda eriti pikemal jooksul. Päris jää peal joostes jääb siiski kerge libisemisvõimalus samuti sisse aga ilmselt see on kõigi "naelte" viga, mingi piir ju olema peab, ei saa olla täiesti libisemisvõimetu asi... Nii et ette peab igal juhul vaatama, samas tavatossudega oleks sellistes tingimustes jooksmine olnud ülimalt raskendatud, kui mitte võimatu. Paelte asemel on nöör, liugkinnitusega.
Erilist emotsiooni need ei tekita aga asja ajavad libetates tingimustes ära. Annaks 2punkti 10st
2. K-Swiss K-Ruuz
http://www.kswiss.com/item/201.200/02423-188/Men/Footwear_Running/K-Ruuz/Wht_Slv_Trured_Clscblu.html
Nendele tossudele võib kindlalt anda 10palli süsteemis 9punkti ja need on alati jätnud parima mulje.
Tossud jäävad flat tossude nimekirja ja on suhteliselt kerge kaaluga - 184g. Nende "järeltulijana" tuli hiljuti välja uus mudel: K-Ruuz 1.5, millised kaaluvad juba 156g ja kui need jalas sama head on, kui eelmine mudel, siis saaksid 9,5punkti 10st. Kahjuks pole olnud veel võimalust proovida. nii et jään vastuse(punktid) võlgu.
Aga tossudest - parima jalatunnetusega jooksujalanõud, mida iial olen kandnud. Kui oled korra jalas kandnud, siis on ka süda läinud jäädavalt neile. Tald on väga õhuke ja paindub piisavalt, ülemine osa on riidest ja alles 1500km läbimise järel on hakanud augud sisse tulema. Tald on ilusti vastu pidanud. Välimus on väga vinge, pildi pealt ei paista see niipalju välja aga jalas.... Jalas tunduvad olema väga kiired ja nad on seda ka tegelikult. Ilmselt, kui esimest korda nad jalga panete, jooksete endalegi märkamatult ja ilma vaevata kilomeetreid 10-15sek suurema kiirusega, kui tavaliselt. Ainuke miinus nende puhul tuleb päka-kanna kõrguse vahest, mis on 10mm. sealt -0,5punkti ja kaal teine -0,5punkti (uuema mudeli puhul kaob seegi probleem ilmselt ära). Tegelikkuses ei tunneta eriti seda päka-kanna vahet aga jooksusammu jälgides, eriti maratoni teisel poolel, hakkab jooks ikkagi kanna peale minema. Kiidulaulu nendele võiks jätkata lõpmatuseni aga vaja oleks rääkida ka järgmistest :D
konkreetsed tossud võiks osta ca 0,5numbrit väiksema suurusega vb isegi terve numbrijagu, siis on parajad.
uuem mudel
http://www.kswiss.com/item/0/02830-646/Men/Footwear_Running/K-Ruuz_1.5/Fieryred_Optcyllw_Blk.html?xs=pp
näeb välja selline:
endal kasutusel olev mudel:
3. Asics Piranha SP3 (on ka uuem mudel SP4, mis kaalub 120g)
http://www.asics.co.uk/running/products/piranha-sp-men/
SP3 mudeli kohta on erinevaid andmeid: alates 138g kuni 128g, osade väidetel on kanna ja päka kõrguste vahe 5mm, osadel andmetel 4mm. mis on tegelikult veel suht ok. arvestades musta värvi, ütleks nende kohta väljendi - "sünged" aga seda heas mõttes. Pealmine materjal on suhteliselt tugev ja tossude kerge kaal üllatab. Kõige kergemad siin artiklis kirjas olevatest tossudest. Tänu kergusele saavad head punktid. Väikeseks miinuseks on, et tald on veidike liiga jäik ja võiks veidi enam järgi anda äratõukel. Ostes peal olnud paelad tuleb kohe ringi vahetada toekamate vastu. Originaalis on see põhimõtteliselt libe lint, mis kipub kiirelt lahti libisema ka tugevalt sõlmides ja proovi seda siis veel pärast lahti saada :D. eks sealt muidugi ka väike kaaluvõiduke aga ära tuli need vahetada. Tald kippus sees veidi libisema ja sellest tingituna tahtis talla alt hõõruma hakata aga vb oleks pidanud paelad veidi tugevamalt siduma, seda saab testida täna trennis. Samas sai nendega igati ilusti joosta pikema tempokrossi ja kiirus oli ok. testjooks oli siis: 18km sisehallis 1:10:40, ehk siis keskmine kiirus 3:55min/km + 5km soojenduseks, 5km lõdvestuseks. Rohkem probleeme ei esinenud aga tossud jätsid veidi külmaks võrreldes K-Swissidega. Samas tekitasid huvi uue mudeli vastu (SP4).
annan nendele 8punkti 10st
endal olev mudel:
4. Saucony Grid Type A4 (on olemas või kohe tulemas ka uuem mudel A5)
http://www.saucony.com/store/SiteController/saucony/productdetails?productId=4-103820
Kaalu poolest lähedal K-Swissidele 178g aga kanna-päka vahe 4mm, mis annab eelispunktid Sauconydele.
Jalatunnetus - parem, kui asicsil ja hakkas lennutunne tekkima, samas K-Swisside vastu ikkagi ei saa. Jalas mugavad ja välimuselt seksikad, pilkupüüdvad erkkollased.
Jalas hõõrumisi ei avastanud aga testitud sai ka suht lühidalt. ehk siis lõigud 1,6km 3:24tempos, 1,2km 3:22tempos, 800m 3:14tempos, 400m 3:02tempos. +5km soojendust+5km lõdvestuseks. kiired tossud. sel neljapäeval saab veidi pikemalt neid proovitud.
Hetkel annaks neile punkte 8,5 10st
pildi peal siis sellised:
5. Newton MV2 - kõige omapärasemad proovitud tossudest ja täiesti erineva ehituse ning põhimõtetega.
http://www.newtonrunning.com/shoes/mens-shoes/men-racers/mv2-11
ühesõnaga kõige minimalistlikuma põhimõtte järgi tehtud. Newtoni firma on algusest peale just loodudki eesmärgiga toota tosse, mis panevad inimese jooksma kõige loomulikumal ja õigemal viisil ja mitte üle kanna. Selleks, et vältida üle kanna jooksmist, on kõigil nende tossudel päka all "asjandused" ehk kõrgendused, mis maanduvad esimesena vastu maad ja ei lase sul joosta üle kanna. Üldiselt kaaluvad Newtonid veidi enam kui tavalised minimalistlikud jooksutossud ja neid ei saa nimetada flat tossudeks, selle eest on nad toestatud sarnaselt teistele tavalistele tossudele ja nüüd tulebki see põhiline - välja arvatud need tossud, mida mina testisin :D kõige uuemad, kõige kergemad Newtoni toodangust. ainuke, mis on jäänud nende teiste tossude põhimõtetest, need päkaalused kõrgendused.
Testi viisin läbi lindi peal, kus jooksin järjest 36,5km ja 2tundi ja 45minutit aeroobses tsoonis(keskmine kiirus 4:31min/km). Alguses jooksin aeglasemalt ja siis segas veidike see päkakõrgendus - tunduks nagu oleksid jalas kiiged, servaga ja veidi ebamugav. Viimased kilomeetrid veidi üle 4min/km joostes oli täitsa ok. Kas siis kiiremalt joostes või jalg lihtsalt harjus nendega aga juba esimese tunni möödudes ei pannud seda serva enam üldse tähele. Kuna nende tossude päka-kanna suhe on koguni miinustes: -0,3mm, siis lähevad need ilusti zero tossude ehk siis minmalistlike hulka. kaalu jagub neil ainult 164g ja välimus on efektne - lumivalge põhivärv ja veidi neoonoranzi sees (olemas tegelikult ka mustade värvidega variant nendest). Kõik oli huvitav ja omapärane, samas väga emotsioone ei tekkinud. tald on veidi liiga kõva nende kõrgenduste pärast, samas mõju lihastele tänu minimalistlikule ehitusele hea. annaks siiski veidi vähem punkte kui Sauconidele, et siis 8punkti 10st. Proovimist tasus ja kindlasti jooksen veel - lindi peal joostes saab nendega kompenseerida ilusti selle, et ei jookse kindla pinna peal.
ja pildikesi:
Mida siis järelduseks öelda? Suhteliselt raske otsustada, millisega oleks kõige parem võistelda, trenni teha. Üritan veel joosta ja testida. Hetkel siiski parimad jalas K-Swiss K-Ruuz-d, millest tahaks kindlasti proovida uut mudelit!.
Kogemused teevad targaks!
Vanematest Mizuno Elixir, Asics DS Trainer millega on joostud juba tuhandeid kilomeetreid ja siiani ilusti vastu pidanud.
Mizunole annaks tublid 6,5punkti ja DS Trainerile 7punkti 10st
Uuematest siis nüüd eraldi:
1. Salomon SpikeCross SC3
http://www.salomon.com/us/product/spikecross-3-cs.html
Tossud on naeltega ja suhteliselt veekindla kattega materjalist. Kaalu poolest on eelmisel nädalal kasutuses olnud tossudest kõige raskemad - 325g
Tald on suhteliselt kõva ja ei anna järgi, mis teeb õiges jooksustiilis jooksmise väga raskeks, kui mitte võimatuks. Seespool jala(tossu) sisemisel küljel on mingi väike servake, mis kipub jalga hõõruma, seda eriti pikemal jooksul. Päris jää peal joostes jääb siiski kerge libisemisvõimalus samuti sisse aga ilmselt see on kõigi "naelte" viga, mingi piir ju olema peab, ei saa olla täiesti libisemisvõimetu asi... Nii et ette peab igal juhul vaatama, samas tavatossudega oleks sellistes tingimustes jooksmine olnud ülimalt raskendatud, kui mitte võimatu. Paelte asemel on nöör, liugkinnitusega.
Erilist emotsiooni need ei tekita aga asja ajavad libetates tingimustes ära. Annaks 2punkti 10st
2. K-Swiss K-Ruuz
http://www.kswiss.com/item/201.200/02423-188/Men/Footwear_Running/K-Ruuz/Wht_Slv_Trured_Clscblu.html
Nendele tossudele võib kindlalt anda 10palli süsteemis 9punkti ja need on alati jätnud parima mulje.
Tossud jäävad flat tossude nimekirja ja on suhteliselt kerge kaaluga - 184g. Nende "järeltulijana" tuli hiljuti välja uus mudel: K-Ruuz 1.5, millised kaaluvad juba 156g ja kui need jalas sama head on, kui eelmine mudel, siis saaksid 9,5punkti 10st. Kahjuks pole olnud veel võimalust proovida. nii et jään vastuse(punktid) võlgu.
Aga tossudest - parima jalatunnetusega jooksujalanõud, mida iial olen kandnud. Kui oled korra jalas kandnud, siis on ka süda läinud jäädavalt neile. Tald on väga õhuke ja paindub piisavalt, ülemine osa on riidest ja alles 1500km läbimise järel on hakanud augud sisse tulema. Tald on ilusti vastu pidanud. Välimus on väga vinge, pildi pealt ei paista see niipalju välja aga jalas.... Jalas tunduvad olema väga kiired ja nad on seda ka tegelikult. Ilmselt, kui esimest korda nad jalga panete, jooksete endalegi märkamatult ja ilma vaevata kilomeetreid 10-15sek suurema kiirusega, kui tavaliselt. Ainuke miinus nende puhul tuleb päka-kanna kõrguse vahest, mis on 10mm. sealt -0,5punkti ja kaal teine -0,5punkti (uuema mudeli puhul kaob seegi probleem ilmselt ära). Tegelikkuses ei tunneta eriti seda päka-kanna vahet aga jooksusammu jälgides, eriti maratoni teisel poolel, hakkab jooks ikkagi kanna peale minema. Kiidulaulu nendele võiks jätkata lõpmatuseni aga vaja oleks rääkida ka järgmistest :D
konkreetsed tossud võiks osta ca 0,5numbrit väiksema suurusega vb isegi terve numbrijagu, siis on parajad.
uuem mudel
http://www.kswiss.com/item/0/02830-646/Men/Footwear_Running/K-Ruuz_1.5/Fieryred_Optcyllw_Blk.html?xs=pp
näeb välja selline:
endal kasutusel olev mudel:
3. Asics Piranha SP3 (on ka uuem mudel SP4, mis kaalub 120g)
http://www.asics.co.uk/running/products/piranha-sp-men/
SP3 mudeli kohta on erinevaid andmeid: alates 138g kuni 128g, osade väidetel on kanna ja päka kõrguste vahe 5mm, osadel andmetel 4mm. mis on tegelikult veel suht ok. arvestades musta värvi, ütleks nende kohta väljendi - "sünged" aga seda heas mõttes. Pealmine materjal on suhteliselt tugev ja tossude kerge kaal üllatab. Kõige kergemad siin artiklis kirjas olevatest tossudest. Tänu kergusele saavad head punktid. Väikeseks miinuseks on, et tald on veidike liiga jäik ja võiks veidi enam järgi anda äratõukel. Ostes peal olnud paelad tuleb kohe ringi vahetada toekamate vastu. Originaalis on see põhimõtteliselt libe lint, mis kipub kiirelt lahti libisema ka tugevalt sõlmides ja proovi seda siis veel pärast lahti saada :D. eks sealt muidugi ka väike kaaluvõiduke aga ära tuli need vahetada. Tald kippus sees veidi libisema ja sellest tingituna tahtis talla alt hõõruma hakata aga vb oleks pidanud paelad veidi tugevamalt siduma, seda saab testida täna trennis. Samas sai nendega igati ilusti joosta pikema tempokrossi ja kiirus oli ok. testjooks oli siis: 18km sisehallis 1:10:40, ehk siis keskmine kiirus 3:55min/km + 5km soojenduseks, 5km lõdvestuseks. Rohkem probleeme ei esinenud aga tossud jätsid veidi külmaks võrreldes K-Swissidega. Samas tekitasid huvi uue mudeli vastu (SP4).
annan nendele 8punkti 10st
endal olev mudel:
4. Saucony Grid Type A4 (on olemas või kohe tulemas ka uuem mudel A5)
http://www.saucony.com/store/SiteController/saucony/productdetails?productId=4-103820
Kaalu poolest lähedal K-Swissidele 178g aga kanna-päka vahe 4mm, mis annab eelispunktid Sauconydele.
Jalatunnetus - parem, kui asicsil ja hakkas lennutunne tekkima, samas K-Swisside vastu ikkagi ei saa. Jalas mugavad ja välimuselt seksikad, pilkupüüdvad erkkollased.
Jalas hõõrumisi ei avastanud aga testitud sai ka suht lühidalt. ehk siis lõigud 1,6km 3:24tempos, 1,2km 3:22tempos, 800m 3:14tempos, 400m 3:02tempos. +5km soojendust+5km lõdvestuseks. kiired tossud. sel neljapäeval saab veidi pikemalt neid proovitud.
Hetkel annaks neile punkte 8,5 10st
pildi peal siis sellised:
5. Newton MV2 - kõige omapärasemad proovitud tossudest ja täiesti erineva ehituse ning põhimõtetega.
http://www.newtonrunning.com/shoes/mens-shoes/men-racers/mv2-11
ühesõnaga kõige minimalistlikuma põhimõtte järgi tehtud. Newtoni firma on algusest peale just loodudki eesmärgiga toota tosse, mis panevad inimese jooksma kõige loomulikumal ja õigemal viisil ja mitte üle kanna. Selleks, et vältida üle kanna jooksmist, on kõigil nende tossudel päka all "asjandused" ehk kõrgendused, mis maanduvad esimesena vastu maad ja ei lase sul joosta üle kanna. Üldiselt kaaluvad Newtonid veidi enam kui tavalised minimalistlikud jooksutossud ja neid ei saa nimetada flat tossudeks, selle eest on nad toestatud sarnaselt teistele tavalistele tossudele ja nüüd tulebki see põhiline - välja arvatud need tossud, mida mina testisin :D kõige uuemad, kõige kergemad Newtoni toodangust. ainuke, mis on jäänud nende teiste tossude põhimõtetest, need päkaalused kõrgendused.
Testi viisin läbi lindi peal, kus jooksin järjest 36,5km ja 2tundi ja 45minutit aeroobses tsoonis(keskmine kiirus 4:31min/km). Alguses jooksin aeglasemalt ja siis segas veidike see päkakõrgendus - tunduks nagu oleksid jalas kiiged, servaga ja veidi ebamugav. Viimased kilomeetrid veidi üle 4min/km joostes oli täitsa ok. Kas siis kiiremalt joostes või jalg lihtsalt harjus nendega aga juba esimese tunni möödudes ei pannud seda serva enam üldse tähele. Kuna nende tossude päka-kanna suhe on koguni miinustes: -0,3mm, siis lähevad need ilusti zero tossude ehk siis minmalistlike hulka. kaalu jagub neil ainult 164g ja välimus on efektne - lumivalge põhivärv ja veidi neoonoranzi sees (olemas tegelikult ka mustade värvidega variant nendest). Kõik oli huvitav ja omapärane, samas väga emotsioone ei tekkinud. tald on veidi liiga kõva nende kõrgenduste pärast, samas mõju lihastele tänu minimalistlikule ehitusele hea. annaks siiski veidi vähem punkte kui Sauconidele, et siis 8punkti 10st. Proovimist tasus ja kindlasti jooksen veel - lindi peal joostes saab nendega kompenseerida ilusti selle, et ei jookse kindla pinna peal.
ja pildikesi:
Mida siis järelduseks öelda? Suhteliselt raske otsustada, millisega oleks kõige parem võistelda, trenni teha. Üritan veel joosta ja testida. Hetkel siiski parimad jalas K-Swiss K-Ruuz-d, millest tahaks kindlasti proovida uut mudelit!.
Kogemused teevad targaks!
05 märts 2012
Riia Marathon 2012
Parandused: Seisuga 18.05.2012 91nime maratoni nimekirjas - veel 2PÄEVA!!!
Parandused: Seisuga 17.05.2012 89nime maratoni nimekirjas - veel 3PÄEVA!!!
Parandused: Seisuga 16.05.2012 88nime maratoni nimekirjas
Parandused: Seisuga 11.05.2012 87nime maratoni nimekirjas
Parandused: Seisuga 07.05.2012 84nime maratoni nimekirjas
Parandused: Seisuga 06.05.2012 83nime maratoni nimekirjas
Parandused: Seisuga 02.05.2012 82nime maratoni nimekirjas
Parandused: Seisuga 30.04.2012 77nime maratoni nimekirjas
Parandused: Seisuga 26.04.2012 76nime maratoni nimekirjas
Parandused: Seisuga 24.04.2012 75nime kirjas
Parandused: Seisuga 22.04.2012 73nime kirjas
Parandused: Seisuga 18.04.2012 72nime kirjas
Parandused: Seisuga 13.04.2012 71nime kirjas
Parandused: Seisuga 10.04.2012 70nime kirjas
Parandused: Seisuga 05.04.2012 68nime kirjas
Parandused: Seisuga 04.04.2012 67nime kirjas
Parandused: Seisuga 01.04.2012 65nime kirjas
Parandused: Seisuga 30.03.2012 63nime kirjas
Parandused: Seisuga 28.03.2012 62nime kirjas
Parandused: Seisuga 22.03.2012 61nime kirjas
Parandused: Seisuga 16.03.2012 60nime kirjas
Parandused: Seisuga 15.03.2012 58nime kirjas
Parandused: Seisuga 14.03.2012 53nime kirjas
Parandused: Seisuga 12.03.2012 51nime kirjas
Parandused: Seisuga 10.03.2012 49nime kirjas
Parandused: Seisuga 06.03.2012 48nime kirjas
Lisaks poolmaratoni distantsile kirjas 45nime siitkandist, kaasa arvatud teada tuntud jooksja Vjatšeslav Košelev
Lisaks 5km rajal 38nime
Ja lisaks 10km rajal 60nime
Kogu kupatuse peale siis endale Estonia riigiks pannud 234inimest
Sai käsitsi veidi statistikat tehtud. Siin võib olla sees vigasid, kui keegi märkab, andke aga teada. Lõin lihtsalt kokku www.marathon100.com andmebaasi põhjal praeguseks (05.märts 2012) registreerunud inimesed ja panin nad järjekorda viimase parima tulemuse põhjal (mitte elu parim, vaid viimane parim).
Hetkeseisuga 47nime kirjas->
jrk.Nimi Sünd.Klubi Klass Rekord (aasta) Viimane tulemus Asukoht Eesmärk/aeg?
1. Allan-Peeter Jaaska 1970 stamina sk V40 2:51:11 (2011) 2:51:11 Turin 2011
2. Rünno Ruul 1971 Roosa Mehike V40 2:59:13 (2012) 2:59:13 DisneyWorld, USA 2012
3. Erkki Etverk 1971 SK Metsasõbrad V40 2:58:36 (2008) 3:06:57 Amsterdam 2011
4. Anti Toplaan 1968 EELK Kuressaare V40 3:07:17 (2011) 3:07:17 SEB Tallinn 2011
5. Lauri Valdmaa 1980 VP 3:08:24 (2011) 3:08:24 Riia 2011
6. Tarvo Maran 1972 Albe Team V40 3:15:30 (2011) 3:15:30 SEB Tallinn 2011
7. Ergo Meier 1972 V40 3:15:31 (2011) 3:15:31 Frankfurt 2011
8. Eero Kookla 1972 Jooksupartner V40 3:21:13 (2012) 3:21:13 Vienna City 2012
9. Lauri Monvelt 1980 Transfer1.net VP 3:09:01 (2009) 3:21:35 SEB Tallinn 2011
10. Kaido Kaarli 1979 Swedbank VP 3:12:11 (2010) 3:24:20 SEB Tallinn 2011
11. Urmas Volens 1976 Sorainen Dream TeamVP 3:16:06 (2009) 3:24:29 Riia 2011
12. Indrek Tikva 1970 Albe Team V40 3:25:04 (2011) 3:25:04 Praha 2011
13. Toomas Sarapuu 1967 ITELLA LOGISTICS V40 3:25:40 (2011) 3:25:40 SEB Tallinn 2011
14. Mart Luik 1970 Ajakirjade Kirjastus V40 3:26:09 (2011) 3:26:09 Berlin 2011
15. Gery Einberg 1976 GECC Konsultatsioonid OÜ VP 3:26:48 (2011) 3:26:48 SEB Tallinn 2011
16. Rait Pöllendik 1973 Nordea VP 3:24:09 (2002) 3:28:04 SEB Tallinn (2011)
17. Meelis Koskaru 1977 EST TAX AND CUSTOMSVP 3:19:34 (2009) 3:30:44 Edinburgh 2011
18. Janek Oblikas 1972 marathon100.com V40 3:32:25 (2011) 3:32:25 Venica 2011
19. eerik heldna 1977 VP 3:23:06 (2010) 3:32:26 SEB Tallinn 2011
20. Rait Männa 1979 Rahu tänava jooksuklubi VP 3:32:41 (2011) 3:32:41 SEB Tallinn 2011
21. Annika Vaher 1972 SJK Sarma S40 3:32:43 (2010) 3:34:02 SEB Tallinn 2011
22. Vladimir Botshuk 1963 V40 2:30:41 (1997) 3:37:10 Otepää-Tartu 2012
23. Mari Boikov 1988 SP 3:37:53 (2011) 3:37:53 Vana Aasta, Tallinn 2011
24. René Värk 1977 VP 3:27:25 (2008) 3:40:02 Stockholm 2011
25. Indrek Jürgenstein 1967 Stamina V40 3:32:49 (2010) 3:40:10 Åland 2011
26. Jevgeni Hafizov 1951 V60 3:13:59 (1990) 3:40:13 Åland 2011
27. Tarvo Kapp 1970 Kükametsa PK V40 3:11:07 (1988) 3:41:41 SEB Tallinn 2011
28. Siiri Pilt 1970 FB Jooksmine S40 3:42:11 (2011) 3:42:11 SEB Tallinn 2011
29. Meelis Kokk 1961 V5 03:42:20 (2011) 3:42:20 SEB Tallinn 2011
30. Einar Raudkepp 1965 Värska OK PEKO V40 3:44:53 (2011) 3:44:53 SEB Tallinn 2011
31. Sven Oidjärv 1970 V40 3:41:43 (2009) 3:45:34 Riia 2011
32. Margus Sepp 1968 V40 3:50:36 (2011) 3:50:36 SEB Tallinn 2011
33. Olav Mets 1979 G4S SC Estonia VP 3:51:13 (2011) 3:51:13 Vana Aasta, Tln, 2011
34. Andrus Treiberg 1980 Hansa SK VP 3:51:14 (2011) 3:51:14 SEB Tallinn 2011
35. Valter Ritso 1979 Hansa SK VP 3:53:19 (2011) 3:53:19 SEB Tallinn 2011
36. Kristo Kaljuvee 1981 VP 3:53:27 (2011) 3:53:27 SEB Tallinn 2011
37. Irja Bernard 1956 S50 3:53:32 (2011) 3:53:32 SEB Tallinn 2011
38. Erki Kuuskler 1978 VP 3:56:38 (2010) 3:56:38 SEB Tallinn 2010
39. Ivar Hendla 1983 VP 3:55:55 (2010) 3:57:49 Berliin 2011
40. Tair Anton 1974 A2K Sport VP 3:58:17 (2011) 3:58:17 SEB Tallinn 2011
41. Priit Tikku 1972 Püha Loomaaed V40 3:58:48 (2011) 3:58:48 SEB Tallinn 2011
42. Tiina Kapten 1974 SP 4:02:02 (2011) 4:02:02 Amsterdam 2011
43. Erki Lillemägi 1973 VP 4:04:27 (2011) 4:04:27 SEB Tallinn 2011
44. Heikki Kukke 1973 VP 4:08:11 (2010) 4:08:11 SEB Tallinn 2011
45. Viia Kaldam 1973 Lõuna Prefektuur SP 4:08:33 (2011) 4:08:33 SEB Tallinn 2011
46. Toivo SIKKA 1962 Eesti Rahva MuuseumV50 3:43:24 (2007) 4:09:00 Vana Aasta, Tln, 2011
47-48 Artur Laur 1988 VP 4:11:21 (2011) 4:11:21 SEB Tallinn 2011
47-48 Ago Peets 1988 VP 4:11:21 (2011) 4:11:21 SEB Tallinn 2011
49. Annika Pang 1968 S40 4:12:49 (2011) 4:12:49 SEB Tallinn 2011
50. Peeter Kuznetsov 1975 Elisa Eesti AS VP 4:12:54 (2011) 4:12:54 SEB Tallinn 2011
51. Aare Laponin 1971 V40 3:47:34 (2009) 4:13:26 Paavo Nurmi, Fin, 2010
52. Kaisa Raudkepp 1993 Värska OK PEKO SP 4:16:09 (2011) 4:16:09 SEB Tallinn 2011
53. Jaan Naaber 1984 adidas VP 4:16:43 (2012) 4:16:43 Praha 2012
54. Jüri Speek 1974 Nordea VP 4:18:59 (2011) 4:18:59 Berliin 2011
55. Jana Barsunova 1990 SP 4:21:19 (2010) 4:21:19 SEB Tallinn 2010
56. Kadri Kaldam 1979 SP 4:21:57 (2011) 4:21:57 Stockholm 2011
57. Ahti Vuks 1972 Kolm Paksu V40 4:22:01 (2011) 4:22:01 SEB Tallinn 2011
58. Jan Meresmaa 1972 DSV Running Team V40 4:25:37 (2011) 4:25:37 SEB Tallinn 2011
59. joel Tints 1963 Mispo V40 2:54:27 (1988) 4:29:04 Suvi-Ilta 2010
60. Jane Pang 1991 SP 4:35:32 (2011) 4:35:32 SEB Tallinn 2011
61. Imre Viin 1976 Kolm Paksu VP 4:35:52 (2011) 4:35:52 SEB Tallinn 2011
62. Henry Algus 1983 VP 4:36:22 (2011) 4:36:22 SEB Tallinn 2011
63. Tõnis Milling 1976 VP 4:38:11 (2011) 4:38:11 SEB Tallinn 2011
64. Karin Täär 1986 SP 4:42:09 (2011) 4:42:09 Vana Aasta, Tln, 2011
65. Maichl Suur 1976 SP 4:49:16 (2012) 4:49:16 Otepää-Tartu 2012
66. Kristen Ruubel 1977 VP 4:49:39 (2011) 4:49:39 SEB Tallinn 2011
67. Lasse Roos 1977 VP 4:28:34 (2005) 4:50:06 SEB Tallinn 2011
68. Leili Teeväli 1946 EKVA S60 3:14:00 (1985) 4:52:30 Vana Aasta, Tln, 2011
69. Ragner Saard 1977 VP 4:57:40 (2011) 4:57:40 SEB Tallinn 2011
70. Rein Pärn 1940 V60 3:22:18 (1996) 4:58:10 Luton 2011
71. Ursel Velve 1978 Samsung Electronics BalticsSP 4:59:45 (2011) 4:59:45 SEB Tallinn 2011
72. Juhani Seilenthal 1972 Pärsama Päike V40 3:58:20 (2003) 5:09:16 SEB Tallinn 2010
73. Karin Laurik 1976 SP 5:35:04 (2011) 5:35:04 SEB Tallinn 2011
74. Vladimir Botshuk 1963 V40 2:30:41 (1997) viimane tulemus aastast 200, ei arvesta
75-91 ei leidnud www.marathon100.com andmebaasist, ilmselt esimene maraton->
Michel Pihel EE Maratons 42 195m 1979 DSV Running Team VP 678
Liisa Raudkepp EE Maratons 42 195m 1989 Värska OK PEKO SP 661
Marion Tibar EE Maratons 42 195m 1981 SP 630
DANEL KÕDAR EE Maratons 42 195m 1979 VP 629
Liisi Jantra EE Maratons 42 195m 1987 SP 616
Sven Sempelson EE Maratons 42 195m 1969 V40 278
Kristi Silluta EE Maratons 42 195m 1975 SP 858
Rain Sepp EE Maratons 42 195m 1979 VP 509
Martin Palmet EE Maratons 42 195m 1982 VP 508
Urmo Kübar EE Maratons 42 195m 1978 Kotkas Airlines VP 777
Margus Gering EE Marathon 42 195m 1990 Joogiekspert.ee VP 787
Joonas Tani EE Maratons 42 195m 1990 VP 818
Christer Loob EE Maratons 42 195m 1992 VP 891
Tanel Juns EE Maratons 42 195m 1990 VP 925
Signe Riisalo EE Maratons 42 195m 1968 S40 940
Tiit Riisalo EE Maratons 42 195m 1967 Solo Ocean Racing V40 939
Tõnis Erissaar EE Maratons 42 195m 1988 VP 991
http://www.nordearigasmaratons.lv/ee/
Eelmise aasta kohta leidsin sellise statistika regamiste järgi (selle järgi pakuks, et vähemalt paarkümmend nime tuleb veel lisaks):
---->
täiendatud 20.05.2011, 66 eestimaalast kirjas
---->
täiendatud 16.05.2011, 64 eestimaalast kirjas
---->
täiendatud 10.05.2011, 62 eestimaalast kirjas
---->
täiendatud 06.04.2011, 53 eestimaalast kirjas
--->
täiendatud 22.03.2011, 50 eestimaalast kirjas
Parandused: Seisuga 17.05.2012 89nime maratoni nimekirjas - veel 3PÄEVA!!!
Parandused: Seisuga 16.05.2012 88nime maratoni nimekirjas
Parandused: Seisuga 11.05.2012 87nime maratoni nimekirjas
Parandused: Seisuga 07.05.2012 84nime maratoni nimekirjas
Parandused: Seisuga 06.05.2012 83nime maratoni nimekirjas
Parandused: Seisuga 02.05.2012 82nime maratoni nimekirjas
Parandused: Seisuga 30.04.2012 77nime maratoni nimekirjas
Parandused: Seisuga 26.04.2012 76nime maratoni nimekirjas
Parandused: Seisuga 24.04.2012 75nime kirjas
Parandused: Seisuga 22.04.2012 73nime kirjas
Parandused: Seisuga 18.04.2012 72nime kirjas
Parandused: Seisuga 13.04.2012 71nime kirjas
Parandused: Seisuga 10.04.2012 70nime kirjas
Parandused: Seisuga 05.04.2012 68nime kirjas
Parandused: Seisuga 04.04.2012 67nime kirjas
Parandused: Seisuga 01.04.2012 65nime kirjas
Parandused: Seisuga 30.03.2012 63nime kirjas
Parandused: Seisuga 28.03.2012 62nime kirjas
Parandused: Seisuga 22.03.2012 61nime kirjas
Parandused: Seisuga 16.03.2012 60nime kirjas
Parandused: Seisuga 15.03.2012 58nime kirjas
Parandused: Seisuga 14.03.2012 53nime kirjas
Parandused: Seisuga 12.03.2012 51nime kirjas
Parandused: Seisuga 10.03.2012 49nime kirjas
Parandused: Seisuga 06.03.2012 48nime kirjas
Lisaks poolmaratoni distantsile kirjas 45nime siitkandist, kaasa arvatud teada tuntud jooksja Vjatšeslav Košelev
Lisaks 5km rajal 38nime
Ja lisaks 10km rajal 60nime
Kogu kupatuse peale siis endale Estonia riigiks pannud 234inimest
Sai käsitsi veidi statistikat tehtud. Siin võib olla sees vigasid, kui keegi märkab, andke aga teada. Lõin lihtsalt kokku www.marathon100.com andmebaasi põhjal praeguseks (05.märts 2012) registreerunud inimesed ja panin nad järjekorda viimase parima tulemuse põhjal (mitte elu parim, vaid viimane parim).
Hetkeseisuga 47nime kirjas->
jrk.Nimi Sünd.Klubi Klass Rekord (aasta) Viimane tulemus Asukoht Eesmärk/aeg?
1. Allan-Peeter Jaaska 1970 stamina sk V40 2:51:11 (2011) 2:51:11 Turin 2011
2. Rünno Ruul 1971 Roosa Mehike V40 2:59:13 (2012) 2:59:13 DisneyWorld, USA 2012
3. Erkki Etverk 1971 SK Metsasõbrad V40 2:58:36 (2008) 3:06:57 Amsterdam 2011
4. Anti Toplaan 1968 EELK Kuressaare V40 3:07:17 (2011) 3:07:17 SEB Tallinn 2011
5. Lauri Valdmaa 1980 VP 3:08:24 (2011) 3:08:24 Riia 2011
6. Tarvo Maran 1972 Albe Team V40 3:15:30 (2011) 3:15:30 SEB Tallinn 2011
7. Ergo Meier 1972 V40 3:15:31 (2011) 3:15:31 Frankfurt 2011
8. Eero Kookla 1972 Jooksupartner V40 3:21:13 (2012) 3:21:13 Vienna City 2012
9. Lauri Monvelt 1980 Transfer1.net VP 3:09:01 (2009) 3:21:35 SEB Tallinn 2011
10. Kaido Kaarli 1979 Swedbank VP 3:12:11 (2010) 3:24:20 SEB Tallinn 2011
11. Urmas Volens 1976 Sorainen Dream TeamVP 3:16:06 (2009) 3:24:29 Riia 2011
12. Indrek Tikva 1970 Albe Team V40 3:25:04 (2011) 3:25:04 Praha 2011
13. Toomas Sarapuu 1967 ITELLA LOGISTICS V40 3:25:40 (2011) 3:25:40 SEB Tallinn 2011
14. Mart Luik 1970 Ajakirjade Kirjastus V40 3:26:09 (2011) 3:26:09 Berlin 2011
15. Gery Einberg 1976 GECC Konsultatsioonid OÜ VP 3:26:48 (2011) 3:26:48 SEB Tallinn 2011
16. Rait Pöllendik 1973 Nordea VP 3:24:09 (2002) 3:28:04 SEB Tallinn (2011)
17. Meelis Koskaru 1977 EST TAX AND CUSTOMSVP 3:19:34 (2009) 3:30:44 Edinburgh 2011
18. Janek Oblikas 1972 marathon100.com V40 3:32:25 (2011) 3:32:25 Venica 2011
19. eerik heldna 1977 VP 3:23:06 (2010) 3:32:26 SEB Tallinn 2011
20. Rait Männa 1979 Rahu tänava jooksuklubi VP 3:32:41 (2011) 3:32:41 SEB Tallinn 2011
21. Annika Vaher 1972 SJK Sarma S40 3:32:43 (2010) 3:34:02 SEB Tallinn 2011
22. Vladimir Botshuk 1963 V40 2:30:41 (1997) 3:37:10 Otepää-Tartu 2012
23. Mari Boikov 1988 SP 3:37:53 (2011) 3:37:53 Vana Aasta, Tallinn 2011
24. René Värk 1977 VP 3:27:25 (2008) 3:40:02 Stockholm 2011
25. Indrek Jürgenstein 1967 Stamina V40 3:32:49 (2010) 3:40:10 Åland 2011
26. Jevgeni Hafizov 1951 V60 3:13:59 (1990) 3:40:13 Åland 2011
27. Tarvo Kapp 1970 Kükametsa PK V40 3:11:07 (1988) 3:41:41 SEB Tallinn 2011
28. Siiri Pilt 1970 FB Jooksmine S40 3:42:11 (2011) 3:42:11 SEB Tallinn 2011
29. Meelis Kokk 1961 V5 03:42:20 (2011) 3:42:20 SEB Tallinn 2011
30. Einar Raudkepp 1965 Värska OK PEKO V40 3:44:53 (2011) 3:44:53 SEB Tallinn 2011
31. Sven Oidjärv 1970 V40 3:41:43 (2009) 3:45:34 Riia 2011
32. Margus Sepp 1968 V40 3:50:36 (2011) 3:50:36 SEB Tallinn 2011
33. Olav Mets 1979 G4S SC Estonia VP 3:51:13 (2011) 3:51:13 Vana Aasta, Tln, 2011
34. Andrus Treiberg 1980 Hansa SK VP 3:51:14 (2011) 3:51:14 SEB Tallinn 2011
35. Valter Ritso 1979 Hansa SK VP 3:53:19 (2011) 3:53:19 SEB Tallinn 2011
36. Kristo Kaljuvee 1981 VP 3:53:27 (2011) 3:53:27 SEB Tallinn 2011
37. Irja Bernard 1956 S50 3:53:32 (2011) 3:53:32 SEB Tallinn 2011
38. Erki Kuuskler 1978 VP 3:56:38 (2010) 3:56:38 SEB Tallinn 2010
39. Ivar Hendla 1983 VP 3:55:55 (2010) 3:57:49 Berliin 2011
40. Tair Anton 1974 A2K Sport VP 3:58:17 (2011) 3:58:17 SEB Tallinn 2011
41. Priit Tikku 1972 Püha Loomaaed V40 3:58:48 (2011) 3:58:48 SEB Tallinn 2011
42. Tiina Kapten 1974 SP 4:02:02 (2011) 4:02:02 Amsterdam 2011
43. Erki Lillemägi 1973 VP 4:04:27 (2011) 4:04:27 SEB Tallinn 2011
44. Heikki Kukke 1973 VP 4:08:11 (2010) 4:08:11 SEB Tallinn 2011
45. Viia Kaldam 1973 Lõuna Prefektuur SP 4:08:33 (2011) 4:08:33 SEB Tallinn 2011
46. Toivo SIKKA 1962 Eesti Rahva MuuseumV50 3:43:24 (2007) 4:09:00 Vana Aasta, Tln, 2011
47-48 Artur Laur 1988 VP 4:11:21 (2011) 4:11:21 SEB Tallinn 2011
47-48 Ago Peets 1988 VP 4:11:21 (2011) 4:11:21 SEB Tallinn 2011
49. Annika Pang 1968 S40 4:12:49 (2011) 4:12:49 SEB Tallinn 2011
50. Peeter Kuznetsov 1975 Elisa Eesti AS VP 4:12:54 (2011) 4:12:54 SEB Tallinn 2011
51. Aare Laponin 1971 V40 3:47:34 (2009) 4:13:26 Paavo Nurmi, Fin, 2010
52. Kaisa Raudkepp 1993 Värska OK PEKO SP 4:16:09 (2011) 4:16:09 SEB Tallinn 2011
53. Jaan Naaber 1984 adidas VP 4:16:43 (2012) 4:16:43 Praha 2012
54. Jüri Speek 1974 Nordea VP 4:18:59 (2011) 4:18:59 Berliin 2011
55. Jana Barsunova 1990 SP 4:21:19 (2010) 4:21:19 SEB Tallinn 2010
56. Kadri Kaldam 1979 SP 4:21:57 (2011) 4:21:57 Stockholm 2011
57. Ahti Vuks 1972 Kolm Paksu V40 4:22:01 (2011) 4:22:01 SEB Tallinn 2011
58. Jan Meresmaa 1972 DSV Running Team V40 4:25:37 (2011) 4:25:37 SEB Tallinn 2011
59. joel Tints 1963 Mispo V40 2:54:27 (1988) 4:29:04 Suvi-Ilta 2010
60. Jane Pang 1991 SP 4:35:32 (2011) 4:35:32 SEB Tallinn 2011
61. Imre Viin 1976 Kolm Paksu VP 4:35:52 (2011) 4:35:52 SEB Tallinn 2011
62. Henry Algus 1983 VP 4:36:22 (2011) 4:36:22 SEB Tallinn 2011
63. Tõnis Milling 1976 VP 4:38:11 (2011) 4:38:11 SEB Tallinn 2011
64. Karin Täär 1986 SP 4:42:09 (2011) 4:42:09 Vana Aasta, Tln, 2011
65. Maichl Suur 1976 SP 4:49:16 (2012) 4:49:16 Otepää-Tartu 2012
66. Kristen Ruubel 1977 VP 4:49:39 (2011) 4:49:39 SEB Tallinn 2011
67. Lasse Roos 1977 VP 4:28:34 (2005) 4:50:06 SEB Tallinn 2011
68. Leili Teeväli 1946 EKVA S60 3:14:00 (1985) 4:52:30 Vana Aasta, Tln, 2011
69. Ragner Saard 1977 VP 4:57:40 (2011) 4:57:40 SEB Tallinn 2011
70. Rein Pärn 1940 V60 3:22:18 (1996) 4:58:10 Luton 2011
71. Ursel Velve 1978 Samsung Electronics BalticsSP 4:59:45 (2011) 4:59:45 SEB Tallinn 2011
72. Juhani Seilenthal 1972 Pärsama Päike V40 3:58:20 (2003) 5:09:16 SEB Tallinn 2010
73. Karin Laurik 1976 SP 5:35:04 (2011) 5:35:04 SEB Tallinn 2011
74. Vladimir Botshuk 1963 V40 2:30:41 (1997) viimane tulemus aastast 200, ei arvesta
75-91 ei leidnud www.marathon100.com andmebaasist, ilmselt esimene maraton->
Michel Pihel EE Maratons 42 195m 1979 DSV Running Team VP 678
Liisa Raudkepp EE Maratons 42 195m 1989 Värska OK PEKO SP 661
Marion Tibar EE Maratons 42 195m 1981 SP 630
DANEL KÕDAR EE Maratons 42 195m 1979 VP 629
Liisi Jantra EE Maratons 42 195m 1987 SP 616
Sven Sempelson EE Maratons 42 195m 1969 V40 278
Kristi Silluta EE Maratons 42 195m 1975 SP 858
Rain Sepp EE Maratons 42 195m 1979 VP 509
Martin Palmet EE Maratons 42 195m 1982 VP 508
Urmo Kübar EE Maratons 42 195m 1978 Kotkas Airlines VP 777
Margus Gering EE Marathon 42 195m 1990 Joogiekspert.ee VP 787
Joonas Tani EE Maratons 42 195m 1990 VP 818
Christer Loob EE Maratons 42 195m 1992 VP 891
Tanel Juns EE Maratons 42 195m 1990 VP 925
Signe Riisalo EE Maratons 42 195m 1968 S40 940
Tiit Riisalo EE Maratons 42 195m 1967 Solo Ocean Racing V40 939
Tõnis Erissaar EE Maratons 42 195m 1988 VP 991
http://www.nordearigasmaratons.lv/ee/
Eelmise aasta kohta leidsin sellise statistika regamiste järgi (selle järgi pakuks, et vähemalt paarkümmend nime tuleb veel lisaks):
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täiendatud 20.05.2011, 66 eestimaalast kirjas
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täiendatud 16.05.2011, 64 eestimaalast kirjas
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täiendatud 10.05.2011, 62 eestimaalast kirjas
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täiendatud 06.04.2011, 53 eestimaalast kirjas
--->
täiendatud 22.03.2011, 50 eestimaalast kirjas
15 veebruar 2012
5 kiiruse teooria
Et siis alustuseks eesti keeles lahti seletatuna -
kui tahad kiirelt maratoni joosta, siis selle aluseks on et jooksed poolmaratoni veidi kiiremalt.
selleks, et poolmaratoni joosta sellise kiirusega, pead jooksma 10km veidi kiirema tempoga jne
Siin pole küll otseselt kaugemale mindud aga osades artiklites on välja mindud 100m kiiruseni.
ja järeldus oleks tegelikult selline: Hea maratoniaja aluseks on sinu põhi kiirus, ehk siis maximaalne kiirus.
Ise olen sellega täiesti päri ning selle kohta võib veel öelda, et kiirema jooksu aluseks on piisav lihasjõud,
ja piisav lihasjõud ning kiirus annavad parema jooksuökonoomsuse. Mida tugevam oled, seda kiirem. Thats it!
Five Pace Theory
By Frank Horwill
A few years ago on a lecture tour of South Africa, I put forward a theory about training for the marathon. (In 1974 I put forward another theory about training at five different paces over 14 days – Coe adopted it successfully). The marathon theory was as follows:-
1.Five times the 10K time minus 10 minutes was a good predictor of marathon time.
2.If we accept (1) above, we must train weekly to improve the 10K time. In any case, 10K work is 90 per cent of the VO2 max.
3.In order to improve the 10K time, it’s necessary to have a good 5K time (twice the 5K time plus 60secs = 10K potential). So, 5K pace work must be fitted in to the marathon schedule. It’s 80 per cent aerobic and 95 per cent of the VO2 max.
4.A good 5K time is dependent on a good 3K time. The 3K is 60 per cent aerobic and 100 per cent of the VO2 max. 3K speed must be part of the schedule.
5.If we wish to run a marathon at 5 minutes per mile, we must rehearse that speed weekly, starting with 9 miles and add a mile when achieved up to 18 miles.
6.Psychologically, it makes sense to be on one’s feet for the same duration as the marathon target time. If the target is 21/2 hours, we must build up to run for that duration even though we may only run 22 miles in that time.
7.The volume of running required for the marathon has been grossly exaggerated. It’s somewhere between double the marathon distance (52 miles) and treble the distance (78 miles). Six months later back in England, I received a letter from a coach in Cape Town. After my lecture there, he went back to his female marathoner and said these words to her, "I’ve just listened to a mad Englishman who has a theory on marathon training…" They decided to give it a try. Her schedule was as follows:-
Day 1 – Duration run, building up to 21/2 hours.
Day 2 – Recovery run – 35 mins
Day 3 – Marathon rehearsal run – 9 miles at 6min/mile up to 18 miles.
Day 4 – Recovery run – 35 minutes
Day 5 10K pace session – 3 x 2 miles - with 90 sec rest.
Day 6 – rest
Day 7 – 5K pace session - 4 x 1 mile with 60 sec rest
Day 8 – Recovery run – 35 minutes
Day 9 – 3K pace session – 8 x 800m with 90 sec rest
Day 10 – Recovery run – 35 minutes
Day 11 – Start Day 1 again
The athlete in question was ranked 5th in South Africa when she entered the national marathon championship held in blistering heat (90oF). She won in 2hrs 39 and later run sub 2hrs 30.
Five of my athletes entered the London Marathon. They all had marathon times before joining my squad. All five ran personal best times using the above programme. By the way, an athlete’s success is 90 per cent down to the athlete and 10 per cent the coach. Not vice versa as many think.
kui tahad kiirelt maratoni joosta, siis selle aluseks on et jooksed poolmaratoni veidi kiiremalt.
selleks, et poolmaratoni joosta sellise kiirusega, pead jooksma 10km veidi kiirema tempoga jne
Siin pole küll otseselt kaugemale mindud aga osades artiklites on välja mindud 100m kiiruseni.
ja järeldus oleks tegelikult selline: Hea maratoniaja aluseks on sinu põhi kiirus, ehk siis maximaalne kiirus.
Ise olen sellega täiesti päri ning selle kohta võib veel öelda, et kiirema jooksu aluseks on piisav lihasjõud,
ja piisav lihasjõud ning kiirus annavad parema jooksuökonoomsuse. Mida tugevam oled, seda kiirem. Thats it!
Five Pace Theory
By Frank Horwill
A few years ago on a lecture tour of South Africa, I put forward a theory about training for the marathon. (In 1974 I put forward another theory about training at five different paces over 14 days – Coe adopted it successfully). The marathon theory was as follows:-
1.Five times the 10K time minus 10 minutes was a good predictor of marathon time.
2.If we accept (1) above, we must train weekly to improve the 10K time. In any case, 10K work is 90 per cent of the VO2 max.
3.In order to improve the 10K time, it’s necessary to have a good 5K time (twice the 5K time plus 60secs = 10K potential). So, 5K pace work must be fitted in to the marathon schedule. It’s 80 per cent aerobic and 95 per cent of the VO2 max.
4.A good 5K time is dependent on a good 3K time. The 3K is 60 per cent aerobic and 100 per cent of the VO2 max. 3K speed must be part of the schedule.
5.If we wish to run a marathon at 5 minutes per mile, we must rehearse that speed weekly, starting with 9 miles and add a mile when achieved up to 18 miles.
6.Psychologically, it makes sense to be on one’s feet for the same duration as the marathon target time. If the target is 21/2 hours, we must build up to run for that duration even though we may only run 22 miles in that time.
7.The volume of running required for the marathon has been grossly exaggerated. It’s somewhere between double the marathon distance (52 miles) and treble the distance (78 miles). Six months later back in England, I received a letter from a coach in Cape Town. After my lecture there, he went back to his female marathoner and said these words to her, "I’ve just listened to a mad Englishman who has a theory on marathon training…" They decided to give it a try. Her schedule was as follows:-
Day 1 – Duration run, building up to 21/2 hours.
Day 2 – Recovery run – 35 mins
Day 3 – Marathon rehearsal run – 9 miles at 6min/mile up to 18 miles.
Day 4 – Recovery run – 35 minutes
Day 5 10K pace session – 3 x 2 miles - with 90 sec rest.
Day 6 – rest
Day 7 – 5K pace session - 4 x 1 mile with 60 sec rest
Day 8 – Recovery run – 35 minutes
Day 9 – 3K pace session – 8 x 800m with 90 sec rest
Day 10 – Recovery run – 35 minutes
Day 11 – Start Day 1 again
The athlete in question was ranked 5th in South Africa when she entered the national marathon championship held in blistering heat (90oF). She won in 2hrs 39 and later run sub 2hrs 30.
Five of my athletes entered the London Marathon. They all had marathon times before joining my squad. All five ran personal best times using the above programme. By the way, an athlete’s success is 90 per cent down to the athlete and 10 per cent the coach. Not vice versa as many think.
14 veebruar 2012
Maratoni kiirusetreeningust
Ajakirjast "Running Times" juulu/august 2010
Speed Work for Marathoners
THE WHYS AND HOWS OF SHORT,
FAST RUNNING FOR A FASTER MARATHON
IN JANUARY, Brett Gotcher ran 2:10 in his marathon debut. It was the fourth-fastest debut in U.S. history. When asked about his training program in post-race interviews, I was candid about the weekly mileage I prescribed for him as well as the marathon-specific workouts and even his short, fast speed workouts. It was these short, fast workouts that prompted several questions as to why a marathoner would do 200m and 400m repeats. Here’s why I had Brett run these workouts and why I think marathoners can benefit from some short, fast repeats during this last 10 weeks before the marathon.
WHY TO INCLUDE SPEED
The reason for including short, moderately fast workouts in marathon training is threefold:
1) Short, fast repeats improve your running economy (the amount of oxygen consumed at a given pace), and improved running economy is very important in the marathon. Th ink of it as getting better gas mileage — you can go longer before running out of gas.
2) Short, fast repeats break the monotony of training. Often, marathon training starts to put runners in a pace rut. Fast repeats challenge you to turn your legs over and help avoid the “marathoner shuffl e.”
3) Short, fast repeats allow you to insert some volume of running at a pace that is significantly faster than marathon race pace. For example, Brett’s goal marathon pace was 4:55 per mile so we were doing workouts at 4:15–4:40 per mile, which allowed 4:55 to feel easier. Th e same will hold for you.
HOW TO INCLUDE SPEED
While you may have to modify the exact placement of the workouts based on your individual training and racing schedule, here is how Brett and I inserted speed work into his successful marathon plan.
In the last eight weeks leading into his marathon (Chevron Houston), we performed two 200m repeat sessions. The first was eight weeks before the marathon and the second was four weeks out from race day. We also performed two 400m repeat sessions — six weeks and two weeks prior to race day. The basic plan was to perform some short, fast running every other week during the last two months before race day.
For both 200m repeat workouts, I had Brett run 20–24 times 200m with a 200m jog between. Th e pace was 5K to 10K which isn’t too taxing to run for 200m but gives the body/mind 2.5 to 3 miles of running at a pace quite a bit faster than marathon pace. For Brett, the goal was to run 32–33 seconds per 200m (4:16–4:24 pace) and for the recovery jogs to be moderate as well. In other words, he should not be doing the slow, sprinter recovery stumble but should jog slowly but steadily between each repeat.
For the 400m workout, we performed the early workout (six weeks out from the marathon) as 12–16 times 400m with a 200m jog and the later session (two weeks prior to race day) as 8–10 times 400m with a 200m recovery jog. Again, these were fast but controlled efforts and we ran the repeats in a progressive manner. The goal was to run them in sets of four at the following intensities — half marathon, 10K, 5K, 3K.
Many runners think about 200m and 400m repeats only as preparation for a 5K or 10K. But you can adjust the intensity of the repeats for marathon training, making them less anaerobic or tiring than these workouts are for 5K–10K runners. All the short, fast workouts Brett did were very controlled. Could he have run them faster? Of course! But that wasn’t the goal. Th e goal was to augment the marathon workouts with some faster running to keep his form perfect and his legs fresh. Mission accomplished. •
SAMPLE MARATHON SPEED WORK PROGRAM
Eight Weeks to Race Day: 20–24 x 200m with 200m jog at 5K to 10K pace
Six Weeks to Race Day: 12–16 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace
Four Weeks to Race Day: 20–24 x 200m with 200m jog at 5K to 10K pace
Two Weeks to Race Day: 8–10 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace
COACH’S NOTES
MODIFICATIONS FOR ENDURANCE MONSTERS
These short, fast repeats should not be used, however, for runners who struggle with speed work. These “endurance monsters” can run all day but find that speed work leaves their legs feeling flat for several days post-workout. For example, I didn’t include these 200m and 400m workouts with another athlete I coach, Paige Higgins, who ran 2:33 in the same race where Brett ran 2:10. With Paige, we did fartlek sessions (like 20–25 times 1 minute on with 1 minute off recovery jog between), but these were more like a tempo run with surges than a track workout. Her pace stayed closer to 10K to half marathon pace. For her, this exposure to running slightly faster than marathon pace works much better than running 200m and 400m repeats at 5K to 10K pace.
Speed Work for Marathoners
THE WHYS AND HOWS OF SHORT,
FAST RUNNING FOR A FASTER MARATHON
IN JANUARY, Brett Gotcher ran 2:10 in his marathon debut. It was the fourth-fastest debut in U.S. history. When asked about his training program in post-race interviews, I was candid about the weekly mileage I prescribed for him as well as the marathon-specific workouts and even his short, fast speed workouts. It was these short, fast workouts that prompted several questions as to why a marathoner would do 200m and 400m repeats. Here’s why I had Brett run these workouts and why I think marathoners can benefit from some short, fast repeats during this last 10 weeks before the marathon.
WHY TO INCLUDE SPEED
The reason for including short, moderately fast workouts in marathon training is threefold:
1) Short, fast repeats improve your running economy (the amount of oxygen consumed at a given pace), and improved running economy is very important in the marathon. Th ink of it as getting better gas mileage — you can go longer before running out of gas.
2) Short, fast repeats break the monotony of training. Often, marathon training starts to put runners in a pace rut. Fast repeats challenge you to turn your legs over and help avoid the “marathoner shuffl e.”
3) Short, fast repeats allow you to insert some volume of running at a pace that is significantly faster than marathon race pace. For example, Brett’s goal marathon pace was 4:55 per mile so we were doing workouts at 4:15–4:40 per mile, which allowed 4:55 to feel easier. Th e same will hold for you.
HOW TO INCLUDE SPEED
While you may have to modify the exact placement of the workouts based on your individual training and racing schedule, here is how Brett and I inserted speed work into his successful marathon plan.
In the last eight weeks leading into his marathon (Chevron Houston), we performed two 200m repeat sessions. The first was eight weeks before the marathon and the second was four weeks out from race day. We also performed two 400m repeat sessions — six weeks and two weeks prior to race day. The basic plan was to perform some short, fast running every other week during the last two months before race day.
For both 200m repeat workouts, I had Brett run 20–24 times 200m with a 200m jog between. Th e pace was 5K to 10K which isn’t too taxing to run for 200m but gives the body/mind 2.5 to 3 miles of running at a pace quite a bit faster than marathon pace. For Brett, the goal was to run 32–33 seconds per 200m (4:16–4:24 pace) and for the recovery jogs to be moderate as well. In other words, he should not be doing the slow, sprinter recovery stumble but should jog slowly but steadily between each repeat.
For the 400m workout, we performed the early workout (six weeks out from the marathon) as 12–16 times 400m with a 200m jog and the later session (two weeks prior to race day) as 8–10 times 400m with a 200m recovery jog. Again, these were fast but controlled efforts and we ran the repeats in a progressive manner. The goal was to run them in sets of four at the following intensities — half marathon, 10K, 5K, 3K.
Many runners think about 200m and 400m repeats only as preparation for a 5K or 10K. But you can adjust the intensity of the repeats for marathon training, making them less anaerobic or tiring than these workouts are for 5K–10K runners. All the short, fast workouts Brett did were very controlled. Could he have run them faster? Of course! But that wasn’t the goal. Th e goal was to augment the marathon workouts with some faster running to keep his form perfect and his legs fresh. Mission accomplished. •
SAMPLE MARATHON SPEED WORK PROGRAM
Eight Weeks to Race Day: 20–24 x 200m with 200m jog at 5K to 10K pace
Six Weeks to Race Day: 12–16 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace
Four Weeks to Race Day: 20–24 x 200m with 200m jog at 5K to 10K pace
Two Weeks to Race Day: 8–10 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace
COACH’S NOTES
MODIFICATIONS FOR ENDURANCE MONSTERS
These short, fast repeats should not be used, however, for runners who struggle with speed work. These “endurance monsters” can run all day but find that speed work leaves their legs feeling flat for several days post-workout. For example, I didn’t include these 200m and 400m workouts with another athlete I coach, Paige Higgins, who ran 2:33 in the same race where Brett ran 2:10. With Paige, we did fartlek sessions (like 20–25 times 1 minute on with 1 minute off recovery jog between), but these were more like a tempo run with surges than a track workout. Her pace stayed closer to 10K to half marathon pace. For her, this exposure to running slightly faster than marathon pace works much better than running 200m and 400m repeats at 5K to 10K pace.
13 veebruar 2012
Mis on kiirusetrenn? Milline kiirus on aluseks võistluskiirusele?
Mai 2010, "Running Times" ajakirjast
Speed Development
There’s speed work, and then there’s speed work. When most runners talk about doing speed work, they mean things like mile repeats at 10K race pace, or a set of fast 200s, or maybe even a 5-mile tempo run. Such workouts, of course, are integral to becoming a faster runner. But they’re not really speed work, if by “speed” we mean the fastest you can run for a very short distance. When I talk about speed, I mean your maximal velocity — your top speed — which even world-class sprinters can sustain for no more than 30–40m.
But here’s the thing: Th is type of speed is also integral to being the best distance runner you can be. Improve your basic speed, and you’ll run faster in all your races, even the marathon. Th at’s why all the runners I coach, such as 2010 national indoor 3K champion Renee Metivier Baillie and 1:02 half marathoner Brent Vaughn, do regular speed-development workouts. To understand why, let’s start by looking more closely at what speed is and isn’t.
A Quick Overview of Speed
Speed is not 5K race pace or even mile race pace, let alone 10K or half marathon race pace. A typical miler’s workout, such as 20 x 200m at mile pace with 200m jogs, isn’t a true speed workout; rather, it’s a race-specifi city workout that teaches the body to run a certain pace while challenging the anaerobic metabolism. The same is true of workouts you might do on a regular basis, such as 1200m repeats at 5K race pace. Th at workout is about improving your body’s metabolic abilities (its plumbing, in so many words) at race pace. It has nothing to do with developing your basic speed.
Again, by “speed” I mean the top speed you can reach for a very short distance. Why does this matter to you? After all, it’s unlikely you’ll fi nd yourself crouched in the starting blocks for a 100m race anytime soon.
Th e reason that your basic speed matters is that it’s a window into a broader continuum of paces, i.e., speeds, that you need to run to perform your best. When you improve your basic speed, you become more effi cient at the other speeds you need to hit — your repeats at 5K race pace, your tempo runs — to race well. Th ere are lots of reasons why this is so; for most Running Times readers it has to do with coordination.
Coordinated Efforts
Don’t think of coordination as patting your head with one hand, rubbing your tummy with the other, all while standing on one leg with your eyes closed. Instead, think of coordination as better communication between the muscle fibers involved in running and the nervous system. If you regularly do specific speed-development work, the result will be obvious to the casual observer — you’ll simply look better running.
Speed is, at its essence, an issue of coordination between all of the muscle fibers involved in running and your nervous system. Numerous studies have found that, while VO2 max and lactate threshold are important components of running fitness, the key to running faster is improving running economy, the intersection between your metabolic fitness (i.e., your heart, lungs, mitochondria) and your mechanical ability to move over the ground (i.e., muscles, tendons and the nerves that direct them). Many of the latest advances in the world of running, from Pose Running and footwear like the Vibram Five Fingers to stability training on a Bosu and single-leg lunges, have underlying them this concept of improving a runner’s mechanical efficiency. Yet most runners focus only on developing their aerobic fitness and anaerobic fitness, the metabolic components of fitness, and neglect the fact that if you can run more efficiently you’ll be able to race faster. Specifically, if at the cellular level you can use a greater percentage of your muscle fibers available to do work, you’ll race faster. Th is is where speed development comes in.
Fiber Facts
All humans have some amount of fast-twitch muscle fibers; these fi bers are white and can generate a great deal of force in a short amount of time. Conversely, all humans have red slow-twitch fibers that can’t produce much force, yet they are highly resistant to fatigue and allow us to run marathons or hike for eight-12 hours at a time. In between these two ends of the continuum are intermediate fibers that have qualities of the fast and slow; they can produce a moderate amount of force yet they are also fairly resistant to fatigue. And it’s these fibers that most distance runners neglect, because their training lacks the requisite intensity to “recruit” these fibers.
So how does your body “choose” which muscle to recruit when running? Simple. The skeletal muscles in the human body are organized into “motor units,” each of which is essentially one neuron connected to a bundle of fibers. When the neuron fires, all of the muscles in that motor unit fire.
Relative to running, the fatigue-resistant motor units are smaller and comprised primarily of slow-twitch muscle fibers, while the largest motor units are made up of fast-twitch fibers. The human body essentially takes the path of least resistance along this neural-activation continuum. Only activities that require a great deal of force — such as sprinting across a street or squatting to lift a heavy box — cross a threshold of intensity to recruit the largest motor units, ones that control the intermediate and fast-twitch fibers. When you’re jogging or running easy, the nervous system needs to recruit only small motor units comprised of slow-twitch fibers; this makes sense, given that you don’t need to produce a lot of force to plod along at your normal recovery pace.
But the recruitment of fast-twitch fibers is different. Let’s say you’re leisurely walking along a street, latté in hand, and as you cross the street you turn to see a Mack truck barreling down on you. You sprint across the street to safety (dropping the latté — oh, well). In that short moment in time you, the distance runner, did something you rarely do. You were forced to recruit fast-twitch fibers because you had to put more force into the ground to sprint across the street to safety, channeling your inner Bolt. If we want to be better runners, we need to ask our bodies to recruit those fast-twitch fibers more often. While the body is always recruiting all three types of fibers during running, the reality is that when you’re running half marathon pace you’re not recruiting nearly as many fast-twitch and intermediate fibers as you would in the Mack truck example.
Th at’s what we want to change with a speed-development workout — we want you to go fast enough to recruit those fast-twitch fibers, and the only way to do that is to run fast enough that the body is forced to ask the big motor units to power the activity. As I like to explain it, your nervous system is like an eighth-grade boy. It knows exactly how little work it can do to get by, and the only way to get it to work more is to kick it in the butt. Asking nicely won’t work. Doing strides at mile pace won’t, either.
The Workouts
Th e goal of a speed-development workout is simply to “call on” the fibers that aren’t recruited in large numbers when jogging or even running threshold or race pace. The improved coordination between your metabolic system and bodily mechanics from these workouts will result in faster, more efficient running at other effort levels.
Before you attempt speed-development workouts you need to be honest about two questions. Is your posterior chain strong, and have you done some hill strides?
The posterior chain is simply the muscles of the back of the body; for a runner, the low back, gluteal muscles and hamstrings are of special importance. If you’ve not done work to strengthen these areas in the recent past, you’re probably well advised to do the general strength routine I’ve developed as a video series for the Running Times Web site; see runningtimes.com/gsvideos.
Once you have the necessary posterior chain strength then you should improve your coordination and strength in a sport-specific manner: Th is is where hill strides come in. You can do either the short ramp hills of 40m-70m popularized by Brad Hudson (see runningtimes.com/hillsprints) or you can run up a gentle 1–2 percent grade for 100m-200m (and ideally you’d do a mix of both).
After three to six weeks of doing hills two to three times a week, you’re ready to tackle the following workouts, which are presented in a progression that must be followed. For these workouts, you should wear your most aggressive race footwear. If you run only road races, then that’s a road flat. If you’re someone who at least once a year races in track spikes then you should definitely do this workout in your spikes. The athletes I work with never do this workout in anything but track spikes, even when they’ve got a road race as their next competition.
Workout No. 1:
150 In-n-Outs
This first workout is not only a great way to learn how to run fast, but it may also become part of your pre-race, pre-workout routine as well. Th e concept is simple: On a 150m run, accelerate gradually during the first 50m; then run the middle 50m at a rhythm that is faster than mile race pace, then cruise out of that rhythm the last 50m. Jog or walk 250m to recover and repeat.
If you start in the middle of a curve on a 400m track then you have a 50m buildup on the curve, 50m of fast running to halfway down the straight and 50m cruising into the finish at the end of the straight. Start with three to four of these and work up to six to eight with each middle 50m getting a bit faster. Don’t worry about anything other than the pace of the middle 50m.
Take as much rest as you want, as the intent of this workout is not to endure anything, but rather to recruit more fibers. You gain nothing by speeding up the recovery to a steady jog when running 150 In-n-Outs. We want that middle 50m patch to be faster than you’ve run in years, eventually getting to the point that you’re running as fast as you can while still running controlled and relaxed in your neck and shoulders.
Workout No. 2:
30m Max Patch
Once you’ve done several weekly sessions of 150 In-n-Outs, you can progress to this workout. To start, you’ll do three to four of the 150m In-n-Outs. Th en you’ll run 2–3 x 30m at 97 percent; though technically you’re not running at your maximum, most people will actually run a bit faster with the cue of “97 percent” rather than “all-out” or “as fast as you can” because they will stay more relaxed in their neck, face and shoulders.
Every high school and collegiate 400m track has 30m clearly marked, as the 400m relay exchange zone is 20m, with a 10m acceleration zone preceding it. On most 400m tracks two big triangles mark the 20m zone, with a small triangle 10m prior. Th is 30m “patch” will be our focus. The crux of the workout is simply a 2–3 (or 3–4) x 30m patch with a 50m run-in. I like to have athletes run this coming off the second turn, using the final relay zone as the patch for the fast 30m because building up to 97 percent on the turn is a novel stimulus and in some ways it’s protective, in that the athlete will be running much of the 30m patch on the curve, making it more difficult to get to max velocity (but still recruiting a large percentage of the athlete’s motor units).
Th e recovery is 3 minutes walking. Yes, walking. Running 30m at 97 percent is metabolically powered by the phosphocreatine system, and 3 minutes of walking will allow that system to replenish nearly all of ATP needed for the next 30m sprint. Sprinters walk during practice, and in this workout, so should you.
Workout No. 3:
Finish with 120s
This workout is really about feeling good while running fast. You simply run 3–4 x 120m at a “fun fast” pace. But you do this after you’ve done 3–4 x 150m In-n-Outs and after you’ve done two or three 30m Max Patches.
Most athletes are surprised at how fast they can comfortably run 120m, yet a key to feeling good is to either jog the remaining 280m slow, or walk 10m, then jog 180m until the next 120m. One athlete I work with jokes that we never run 120s because I ask them to build up for 30m and then hold their “fun fast” speed for 120m; to him these are 150s, but to me they are 120s because that is the distance that you hold that “fun fast” speed.
Th is final workout of the progression — 3–4 x 150m In-n- Outs, then 2–3 x 30m at 97 percent, ending with 3–4 x 120m — doesn’t add up to a mile of running, yet it’s extremely challenging, and for that reason you should run an easy recovery run the following day.
That fact leads me to the final aspect of speed development. When you’ve done these workouts once every seven-10 days, you should, after four to six weeks, be able to run faster strides, whether it’s 150m, 200m or even 300m distances. Once you’ve done a few speed-development workouts you can, on the subsequent day, run easy for 20–30 minutes and then do your pre-race warm-up routine, change into your flats and do something like 5 x 200m with 200m or 400m slow jogging (emphasis on the slow) at mile pace, or simply a pace that feels “fun fast” — challenging for 200m but you’re not grabbing your knees afterwards. Your legs will “remember” the pace from the day before and most athletes report that they feel very comfortable running the paces on the second day. While I don’t do this every week, a speed-development day followed by an easy run with some 200s is a great way to boost confidence while ensuring that you’re fully recovering from the other workouts on your schedule.
Speed Development
There’s speed work, and then there’s speed work. When most runners talk about doing speed work, they mean things like mile repeats at 10K race pace, or a set of fast 200s, or maybe even a 5-mile tempo run. Such workouts, of course, are integral to becoming a faster runner. But they’re not really speed work, if by “speed” we mean the fastest you can run for a very short distance. When I talk about speed, I mean your maximal velocity — your top speed — which even world-class sprinters can sustain for no more than 30–40m.
But here’s the thing: Th is type of speed is also integral to being the best distance runner you can be. Improve your basic speed, and you’ll run faster in all your races, even the marathon. Th at’s why all the runners I coach, such as 2010 national indoor 3K champion Renee Metivier Baillie and 1:02 half marathoner Brent Vaughn, do regular speed-development workouts. To understand why, let’s start by looking more closely at what speed is and isn’t.
A Quick Overview of Speed
Speed is not 5K race pace or even mile race pace, let alone 10K or half marathon race pace. A typical miler’s workout, such as 20 x 200m at mile pace with 200m jogs, isn’t a true speed workout; rather, it’s a race-specifi city workout that teaches the body to run a certain pace while challenging the anaerobic metabolism. The same is true of workouts you might do on a regular basis, such as 1200m repeats at 5K race pace. Th at workout is about improving your body’s metabolic abilities (its plumbing, in so many words) at race pace. It has nothing to do with developing your basic speed.
Again, by “speed” I mean the top speed you can reach for a very short distance. Why does this matter to you? After all, it’s unlikely you’ll fi nd yourself crouched in the starting blocks for a 100m race anytime soon.
Th e reason that your basic speed matters is that it’s a window into a broader continuum of paces, i.e., speeds, that you need to run to perform your best. When you improve your basic speed, you become more effi cient at the other speeds you need to hit — your repeats at 5K race pace, your tempo runs — to race well. Th ere are lots of reasons why this is so; for most Running Times readers it has to do with coordination.
Coordinated Efforts
Don’t think of coordination as patting your head with one hand, rubbing your tummy with the other, all while standing on one leg with your eyes closed. Instead, think of coordination as better communication between the muscle fibers involved in running and the nervous system. If you regularly do specific speed-development work, the result will be obvious to the casual observer — you’ll simply look better running.
Speed is, at its essence, an issue of coordination between all of the muscle fibers involved in running and your nervous system. Numerous studies have found that, while VO2 max and lactate threshold are important components of running fitness, the key to running faster is improving running economy, the intersection between your metabolic fitness (i.e., your heart, lungs, mitochondria) and your mechanical ability to move over the ground (i.e., muscles, tendons and the nerves that direct them). Many of the latest advances in the world of running, from Pose Running and footwear like the Vibram Five Fingers to stability training on a Bosu and single-leg lunges, have underlying them this concept of improving a runner’s mechanical efficiency. Yet most runners focus only on developing their aerobic fitness and anaerobic fitness, the metabolic components of fitness, and neglect the fact that if you can run more efficiently you’ll be able to race faster. Specifically, if at the cellular level you can use a greater percentage of your muscle fibers available to do work, you’ll race faster. Th is is where speed development comes in.
Fiber Facts
All humans have some amount of fast-twitch muscle fibers; these fi bers are white and can generate a great deal of force in a short amount of time. Conversely, all humans have red slow-twitch fibers that can’t produce much force, yet they are highly resistant to fatigue and allow us to run marathons or hike for eight-12 hours at a time. In between these two ends of the continuum are intermediate fibers that have qualities of the fast and slow; they can produce a moderate amount of force yet they are also fairly resistant to fatigue. And it’s these fibers that most distance runners neglect, because their training lacks the requisite intensity to “recruit” these fibers.
So how does your body “choose” which muscle to recruit when running? Simple. The skeletal muscles in the human body are organized into “motor units,” each of which is essentially one neuron connected to a bundle of fibers. When the neuron fires, all of the muscles in that motor unit fire.
Relative to running, the fatigue-resistant motor units are smaller and comprised primarily of slow-twitch muscle fibers, while the largest motor units are made up of fast-twitch fibers. The human body essentially takes the path of least resistance along this neural-activation continuum. Only activities that require a great deal of force — such as sprinting across a street or squatting to lift a heavy box — cross a threshold of intensity to recruit the largest motor units, ones that control the intermediate and fast-twitch fibers. When you’re jogging or running easy, the nervous system needs to recruit only small motor units comprised of slow-twitch fibers; this makes sense, given that you don’t need to produce a lot of force to plod along at your normal recovery pace.
But the recruitment of fast-twitch fibers is different. Let’s say you’re leisurely walking along a street, latté in hand, and as you cross the street you turn to see a Mack truck barreling down on you. You sprint across the street to safety (dropping the latté — oh, well). In that short moment in time you, the distance runner, did something you rarely do. You were forced to recruit fast-twitch fibers because you had to put more force into the ground to sprint across the street to safety, channeling your inner Bolt. If we want to be better runners, we need to ask our bodies to recruit those fast-twitch fibers more often. While the body is always recruiting all three types of fibers during running, the reality is that when you’re running half marathon pace you’re not recruiting nearly as many fast-twitch and intermediate fibers as you would in the Mack truck example.
Th at’s what we want to change with a speed-development workout — we want you to go fast enough to recruit those fast-twitch fibers, and the only way to do that is to run fast enough that the body is forced to ask the big motor units to power the activity. As I like to explain it, your nervous system is like an eighth-grade boy. It knows exactly how little work it can do to get by, and the only way to get it to work more is to kick it in the butt. Asking nicely won’t work. Doing strides at mile pace won’t, either.
The Workouts
Th e goal of a speed-development workout is simply to “call on” the fibers that aren’t recruited in large numbers when jogging or even running threshold or race pace. The improved coordination between your metabolic system and bodily mechanics from these workouts will result in faster, more efficient running at other effort levels.
Before you attempt speed-development workouts you need to be honest about two questions. Is your posterior chain strong, and have you done some hill strides?
The posterior chain is simply the muscles of the back of the body; for a runner, the low back, gluteal muscles and hamstrings are of special importance. If you’ve not done work to strengthen these areas in the recent past, you’re probably well advised to do the general strength routine I’ve developed as a video series for the Running Times Web site; see runningtimes.com/gsvideos.
Once you have the necessary posterior chain strength then you should improve your coordination and strength in a sport-specific manner: Th is is where hill strides come in. You can do either the short ramp hills of 40m-70m popularized by Brad Hudson (see runningtimes.com/hillsprints) or you can run up a gentle 1–2 percent grade for 100m-200m (and ideally you’d do a mix of both).
After three to six weeks of doing hills two to three times a week, you’re ready to tackle the following workouts, which are presented in a progression that must be followed. For these workouts, you should wear your most aggressive race footwear. If you run only road races, then that’s a road flat. If you’re someone who at least once a year races in track spikes then you should definitely do this workout in your spikes. The athletes I work with never do this workout in anything but track spikes, even when they’ve got a road race as their next competition.
Workout No. 1:
150 In-n-Outs
This first workout is not only a great way to learn how to run fast, but it may also become part of your pre-race, pre-workout routine as well. Th e concept is simple: On a 150m run, accelerate gradually during the first 50m; then run the middle 50m at a rhythm that is faster than mile race pace, then cruise out of that rhythm the last 50m. Jog or walk 250m to recover and repeat.
If you start in the middle of a curve on a 400m track then you have a 50m buildup on the curve, 50m of fast running to halfway down the straight and 50m cruising into the finish at the end of the straight. Start with three to four of these and work up to six to eight with each middle 50m getting a bit faster. Don’t worry about anything other than the pace of the middle 50m.
Take as much rest as you want, as the intent of this workout is not to endure anything, but rather to recruit more fibers. You gain nothing by speeding up the recovery to a steady jog when running 150 In-n-Outs. We want that middle 50m patch to be faster than you’ve run in years, eventually getting to the point that you’re running as fast as you can while still running controlled and relaxed in your neck and shoulders.
Workout No. 2:
30m Max Patch
Once you’ve done several weekly sessions of 150 In-n-Outs, you can progress to this workout. To start, you’ll do three to four of the 150m In-n-Outs. Th en you’ll run 2–3 x 30m at 97 percent; though technically you’re not running at your maximum, most people will actually run a bit faster with the cue of “97 percent” rather than “all-out” or “as fast as you can” because they will stay more relaxed in their neck, face and shoulders.
Every high school and collegiate 400m track has 30m clearly marked, as the 400m relay exchange zone is 20m, with a 10m acceleration zone preceding it. On most 400m tracks two big triangles mark the 20m zone, with a small triangle 10m prior. Th is 30m “patch” will be our focus. The crux of the workout is simply a 2–3 (or 3–4) x 30m patch with a 50m run-in. I like to have athletes run this coming off the second turn, using the final relay zone as the patch for the fast 30m because building up to 97 percent on the turn is a novel stimulus and in some ways it’s protective, in that the athlete will be running much of the 30m patch on the curve, making it more difficult to get to max velocity (but still recruiting a large percentage of the athlete’s motor units).
Th e recovery is 3 minutes walking. Yes, walking. Running 30m at 97 percent is metabolically powered by the phosphocreatine system, and 3 minutes of walking will allow that system to replenish nearly all of ATP needed for the next 30m sprint. Sprinters walk during practice, and in this workout, so should you.
Workout No. 3:
Finish with 120s
This workout is really about feeling good while running fast. You simply run 3–4 x 120m at a “fun fast” pace. But you do this after you’ve done 3–4 x 150m In-n-Outs and after you’ve done two or three 30m Max Patches.
Most athletes are surprised at how fast they can comfortably run 120m, yet a key to feeling good is to either jog the remaining 280m slow, or walk 10m, then jog 180m until the next 120m. One athlete I work with jokes that we never run 120s because I ask them to build up for 30m and then hold their “fun fast” speed for 120m; to him these are 150s, but to me they are 120s because that is the distance that you hold that “fun fast” speed.
Th is final workout of the progression — 3–4 x 150m In-n- Outs, then 2–3 x 30m at 97 percent, ending with 3–4 x 120m — doesn’t add up to a mile of running, yet it’s extremely challenging, and for that reason you should run an easy recovery run the following day.
That fact leads me to the final aspect of speed development. When you’ve done these workouts once every seven-10 days, you should, after four to six weeks, be able to run faster strides, whether it’s 150m, 200m or even 300m distances. Once you’ve done a few speed-development workouts you can, on the subsequent day, run easy for 20–30 minutes and then do your pre-race warm-up routine, change into your flats and do something like 5 x 200m with 200m or 400m slow jogging (emphasis on the slow) at mile pace, or simply a pace that feels “fun fast” — challenging for 200m but you’re not grabbing your knees afterwards. Your legs will “remember” the pace from the day before and most athletes report that they feel very comfortable running the paces on the second day. While I don’t do this every week, a speed-development day followed by an easy run with some 200s is a great way to boost confidence while ensuring that you’re fully recovering from the other workouts on your schedule.
10 veebruar 2012
Kas jooksujalatseid ostes enamus inimesi kulutavad mõtetult?
The painful truth about trainers: Are running shoes a waste of money?
Thrust enhancers, roll bars, microchips...the $20 billion running - shoe industry wants us to believe that the latest technologies will cushion every stride. Yet in this extract from his controversial new book, Christopher McDougall claims that injury rates for runners are actually on the rise, that everything we've been told about running shoes is wrong - and that it might even be better to go barefoot...
By CHRISTOPHER McDOUGALL
Every year, anywhere from 65 to 80 per cent of all runners suffer an injury. No matter who you are, no matter how much you run, your odds of getting hurt are the same
At Stanford University, California, two sales representatives from Nike were watching the athletics team practise. Part of their job was to gather feedback from the company's sponsored runners about which shoes they preferred.
Unfortunately, it was proving difficult that day as the runners all seemed to prefer... nothing.
'Didn't we send you enough shoes?' they asked head coach Vin Lananna. They had, he was just refusing to use them.
'I can't prove this,' the well-respected coach told them.
'But I believe that when my runners train barefoot they run faster and suffer fewer injuries.'
Nike sponsored the Stanford team as they were the best of the very best. Needless to say, the reps were a little disturbed to hear that Lananna felt the best shoes they had to offer them were not as good as no shoes at all.
When I was told this anecdote it came as no surprise. I'd spent years struggling with a variety of running-related injuries, each time trading up to more expensive shoes, which seemed to make no difference. I'd lost count of the amount of money I'd handed over at shops and sports-injury clinics - eventually ending with advice from my doctor to give it up and 'buy a bike'.
And I wasn't on my own. Every year, anywhere from 65 to 80 per cent of all runners suffer an injury. No matter who you are, no matter how much you run, your odds of getting hurt are the same. It doesn't matter if you're male or female, fast or slow, pudgy or taut as a racehorse, your feet are still in the danger zone.
But why? How come Roger Bannister could charge out of his Oxford lab every day, pound around a hard
Then there's the secretive Tarahumara tribe, the best long-distance runners in the world. These are a people who live in basic conditions in Mexico, often in caves without running water, and run with only strips of old tyre or leather thongs strapped to the bottom of their feet. They are virtually barefoot.
Come race day, the Tarahumara don't train. They don't stretch or warm up. They just stroll to the starting line, laughing and bantering, and then go for it, ultra-running for two full days, sometimes covering over 300 miles, non-stop. For the fun of it. One of them recently came first in a prestigious 100-mile race wearing nothing but a toga and sandals. He was 57 years old.
When it comes to preparation, the Tarahumara prefer more of a Mardi Gras approach. In terms of diet, lifestyle and training technique, they're a track coach's nightmare. They drink like New Year's Eve is a weekly event, tossing back enough corn-based beer and homemade tequila brewed from rattlesnake corpses to floor an army.
Unlike their Western counterparts, the Tarahumara don't replenish their bodies with electrolyte-rich sports drinks. They don't rebuild between workouts with protein bars; in fact, they barely eat any protein at all, living on little more than ground corn spiced up by their favourite delicacy, barbecued mouse.
How come they're not crippled?
I've watched them climb sheer cliffs with no visible support on nothing more than an hour's sleep and a stomach full of pinto beans. It's as if a clerical error entered the stats in the wrong columns. Shouldn't we, the ones with state-of-the-art running shoes and custom-made orthotics, have the zero casualty rate, and the Tarahumara, who run far more, on far rockier terrain, in shoes that barely qualify as shoes, be constantly hospitalised?
The answer, I discovered, will make for unpalatable reading for the $20 billion trainer-manufacturing industry. It could also change runners' lives forever.
Dr Daniel Lieberman, professor of biological anthropology at Harvard University, has been studying the growing injury crisis in the developed world for some time and has come to a startling conclusion: 'A lot of foot and knee injuries currently plaguing us are caused by people running with shoes that actually make our feet weak, cause us to over-pronate (ankle rotation) and give us knee problems.
'Until 1972, when the modern athletic shoe was invented, people ran in very thin-soled shoes, had strong feet and had a much lower incidence of knee injuries.'
Lieberman also believes that if modern trainers never existed more people would be running. And if more people ran, fewer would be suffering from heart disease, hypertension, blocked arteries, diabetes, and most other deadly ailments of the Western world.
'Humans need aerobic exercise in order to stay healthy,' says Lieberman. 'If there's any magic bullet to make human beings healthy, it's to run.'
The modern running shoe was essentially invented by Nike. The company was founded in the Seventies by Phil Knight, a University of Oregon runner, and Bill Bowerman, the University of Oregon coach.
Before these two men got together, the modern running shoe as we know it didn't exist. Runners from Jesse Owens through to Roger Bannister all ran with backs straight, knees bent, feet scratching back under their hips. They had no choice: their only shock absorption came from the compression of their legs and their thick pad of midfoot fat. Thumping down on their heels was not an option.
Despite all their marketing suggestions to the contrary, no manufacturer has ever invented a shoe that is any help at all in injury preventionBowerman didn't actually do much running. He only started to jog a little at the age of 50, after spending time in New Zealand with Arthur Lydiard, the father of fitness running and the most influential distance-running coach of all time. Bowerman came home a convert, and in 1966 wrote a best-selling book whose title introduced a new word and obsession to the fitness-aware public: Jogging.
In between writing and coaching, Bowerman came up with the idea of sticking a hunk of rubber under the heel of his pumps. It was, he said, to stop the feet tiring and give them an edge. With the heel raised, he reasoned, gravity would push them forward ahead of the next man. Bowerman called Nike's first shoe the Cortez - after the conquistador who plundered the New World for gold and unleashed a horrific smallpox epidemic.
It is an irony not wasted on his detractors. In essence, he had created a market for a product and then created the product itself.
'It's genius, the kind of stuff they study in business schools,' one commentator said.
Bowerman's partner, Knight, set up a manufacturing deal in Japan and was soon selling shoes faster than they could come off the assembly line.
'With the Cortez's cushioning, we were in a monopoly position probably into the Olympic year, 1972,' Knight said.
The rest is history.
The company's annual turnover is now in excess of $17 billion and it has a major market share in over 160 countries.
Since then, running-shoe companies have had more than 30 years to perfect their designs so, logically, the injury rate must be in freefall by now. After all, Adidas has come up with a $250 shoe with a microprocessor in the sole that instantly adjusts cushioning for every stride. Asics spent $3 million and eight years (three more years than it took to create the first atomic bomb) to invent the Kinsei, a shoe that boasts 'multi-angled forefoot gel pods', and a 'midfoot thrust enhancer'. Each season brings an expensive new purchase for the average runner.
But at least you know you'll never limp again. Or so the leading companies would have you believe. Despite all their marketing suggestions to the contrary, no manufacturer has ever invented a shoe that is any help at all in injury prevention.
If anything, the injury rates have actually ebbed up since the Seventies - Achilles tendon blowouts have seen a ten per cent increase. (It's not only shoes that can create the problem: research in Hawaii found runners who stretched before exercise were 33 per cent more likely to get hurt.)
In a paper for the British Journal Of Sports Medicine last year, Dr Craig Richards, a researcher at the University of Newcastle in Australia, revealed there are no evidence-based studies that demonstrate running shoes make you less prone to injury. Not one.
It was an astonishing revelation that had been hidden for over 35 years. Dr Richards was so stunned that a $20 billion industry seemed to be based on nothing but empty promises and wishful thinking that he issued the following challenge: 'Is any running-shoe company prepared to claim that wearing their distance running shoes will decrease your risk of suffering musculoskeletal running injuries? Is any shoe manufacturer prepared to claim that wearing their running shoes will improve your distance running performance? If you are prepared to make these claims, where is your peer-reviewed data to back it up?'
Dr Richards waited and even tried contacting the major shoe companies for their data. In response, he got silence.
So, if running shoes don't make you go faster and don't stop you from getting hurt, then what, exactly, are you paying for? What are the benefits of all those microchips, thrust enhancers, air cushions, torsion devices and roll bars?
The answer is still a mystery. And for Bowerman's old mentor, Arthur Lydiard, it all makes sense.
'We used to run in canvas shoes,' he said.
'We didn't get plantar fasciitis (pain under the heel); we didn't pronate or supinate (land on the edge of the foot); we might have lost a bit of skin from the rough canvas when we were running marathons, but generally we didn't have foot problems.
'Paying several hundred dollars for the latest in hi-tech running shoes is no guarantee you'll avoid any of these injuries and can even guarantee that you will suffer from them in one form or another. Shoes that let your foot function like you're barefoot - they're the shoes for me.'
Soon after those two Nike sales reps reported back from Stanford, the marketing team set to work to see if it could make money from the lessons it had learned. Jeff Pisciotta, the senior researcher at Nike Sports Research Lab, assembled 20 runners on a grassy field and filmed them running barefoot.
When he zoomed in, he was startled by what he found. Instead of each foot clomping down as it would in a shoe, it behaved like an animal with a mind of its own - stretching, grasping, seeking the ground with splayed toes, gliding in for a landing like a lake-bound swan.
'It's beautiful to watch,' Pisciotta later told me. 'That made us start thinking that when you put a shoe on, it starts to take over some of the control.'
Pisciotta immediately deployed his team to gather film of every existing barefoot culture they could find.
'We found pockets of people all over the globe who are still running barefoot, and what you find is that, during propulsion and landing, they have far more range of motion in the foot and engage more of the toe. Their feet flex, spread, splay and grip the surface, meaning you have less pronation and more distribution of pressure.'
Nike's response was to find a way to make money off a naked foot. It took two years of work before Pisciotta was ready to unveil his masterpiece. It was presented in TV ads that showed Kenyan runners padding along a dirt trail, swimmers curling their toes around a starting block, gymnasts, Brazilian capoeira dancers, rock climbers, wrestlers, karate masters and beach soccer players.
And then comes the grand finale: we cut back to the Kenyans, whose bare feet are now sporting some kind of thin shoe. It's the new Nike Free, a shoe thinner than the old Cortez dreamt up by Bowerman in the Seventies. And its slogan?
'Run Barefoot.'
The price of this return to nature?
A conservative £65. But, unlike the real thing, experts may still advise you to change them every three months.
Edited extract from 'Born To Run' by Christopher McDougall, £16.99, on sale from April 23
PAINFUL TRUTH No 1THE BEST SHOES AND THE WORST
Runners wearing top-of-the-line trainers are 123 per cent more likely to get injured than runners in cheap ones. This was discovered as far back as 1989, according to a study led by Dr Bernard Marti, the leading preventative-medicine specialist at Switzerland's University of Bern.
Dr Marti's research team analysed 4,358 runners in the Bern Grand Prix, a 9.6-mile road race. All the runners filled out an extensive questionnaire that detailed their training habits and footwear for the previous year; as it turned out, 45 per cent had been hurt during that time. But what surprised Dr Marti was the fact that the most common variable among the casualties wasn't training surface, running speed, weekly mileage or 'competitive training motivation'.
It wasn't even body weight or a history of previous injury. It was the price of the shoe. Runners in shoes that cost more than $95 were more than twice as likely to get hurt as runners in shoes that cost less than $40.
Follow-up studies found similar results, like the 1991 report in Medicine & Science In Sports & Exercise that found that 'wearers of expensive running shoes that are promoted as having additional features that protect (eg, more cushioning, 'pronation correction') are injured significantly more frequently than runners wearing inexpensive shoes.'
What a cruel joke: for double the price, you get double the pain. Stanford coach Vin Lananna had already spotted the same phenomenon.'I once ordered highend shoes for the team and within two weeks we had more plantar fasciitis and Achilles problems than I'd ever seen.
So I sent them back. Ever since then, I've always ordered low-end shoes. It's not because I'm cheap. It's because I'm in the business of making athletes run fast and stay healthy.'
PAINFUL TRUTH No 2FEET LIKE A GOOD BEATING
Despite pillowy-sounding names such as 'MegaBounce', all that cushioning does nothing to reduce impact. Logically, that should be obvious - the impact on your legs from running can be up to 12 times your weight, so it's preposterous to believe a half-inch of rubber is going to make a difference.
When it comes to sensing the softest caress or tiniest grain of sand, your toes are as finely wired as your lips and fingertips. It's these nerve endings that tell your foot how to react to the changing ground beneath, not a strip of rubber.
To help prove this point, Dr Steven Robbins and Dr Edward Waked of McGill University, Montreal, performed a series of lengthy tests on gymnasts. They found that the thicker the landing mat, the harder the gymnasts landed. Instinctively, the gymnasts were searching for stability. When they sensed a soft surface underfoot, they slapped down hard to ensure balance. Runners do the same thing. When you run in cushioned shoes, your feet are pushing through the soles in search of a hard, stable platform.
'Currently available sports shoes are too soft and thick, and should be redesigned if they are to protect humans performing sports,' the researchers concluded.
To add weight to their argument, the acute-injury rehabilitation specialist David Smyntek carried out an experiment of his own. He had grown wary that the people telling him to trade in his favourite shoes every 300-500 miles were the same people who sold them to him.
But how was it, he wondered, that Arthur Newton, for instance, one of the greatest ultrarunners of all time, who broke the record for the 100-mile Bath-London run at the age of 51, never replaced his thin-soled canvaspumps until he'd put at least 4,000 miles on them?
So Smyntek changed tack. Whenever his shoes got thin, he kept on running. When the outside edge started to go, he swapped the right for the left and kept running. Five miles a day, every day.
Once he realised he could run comfortably in broken-down, even wrong-footed shoes, he had his answer. If he wasn't using them the way they were designed, maybe that design wasn't such a big deal after all.
He now only buys cheap trainers.
PAINFUL TRUTH No 3
HUMAN BEINGS ARE DESIGNED TO RUN WITHOUT SHOES
'Barefoot running has been one of my training philosophies for years,' says Gerard Hartmann, the Irish physical therapist who treats all the world's finest distance runners, including Paula Radcliffe.
For decades, Dr Hartmann has been watching the explosion of ever more structured running shoes with dismay. 'Pronation has become this very bad word, but it's just the natural movement of the foot,' he says. 'The foot is supposed to pronate.'
To see pronation in action, kick off your shoes and run down the driveway. On a hard surface, your feet will automatically shift to selfdefence mode: you'll find yourself landing on the outside edge of your foot, then gently rolling from little toe over to big until your foot is flat. That's pronation - a mild, shockabsorbing twist that allows your arch to compress. Your foot's centrepiece is the arch, the greatest weight-bearing design ever created. The beauty of any arch is the way it gets stronger under stress; the harder you push down, the tighter its parts mesh. Push up from underneath and you weaken the whole structure.
'Putting your feet in shoes is similar to putting them in a plaster cast,' says Dr Hartmann. 'If I put your leg in plaster, we'll find 40 to 60 per cent atrophy of the musculature within six weeks. Something similar happens to your feet when they're encased in shoes.' When shoes are doing the work, tendons stiffen and
SO SHOULD WE ALL BE RUNNING BAREFOOT?
BY JUSTIN COULTER, SPORTS PODIATRIST Running barefoot may have some benefit in muscle strengthening as the muscles have to 'tune in' to the vibrations caused by impact loading.
If, like Zola Budd, you grew up running barefoot on a South African farm, your tissue tolerance would adapt over time. But for someone who has grown up wearing shoes and is a natural heel striker (see right), the impact loading will be beyond tissue tolerance level, and injury will occur.
We are all individuals, therefore it is prudent to have your own running technique assessed and work around that.
As for getting out your old worn out trainers and running in them - don't! Based on the individual's size and running surfaces/conditions shoes should be changed between 500-1,000 miles. It's best to seek the advice of a specialist running store.
Originaalartikkel sellisel aadressil:
Thrust enhancers, roll bars, microchips...the $20 billion running - shoe industry wants us to believe that the latest technologies will cushion every stride. Yet in this extract from his controversial new book, Christopher McDougall claims that injury rates for runners are actually on the rise, that everything we've been told about running shoes is wrong - and that it might even be better to go barefoot...
By CHRISTOPHER McDOUGALL
Every year, anywhere from 65 to 80 per cent of all runners suffer an injury. No matter who you are, no matter how much you run, your odds of getting hurt are the same
At Stanford University, California, two sales representatives from Nike were watching the athletics team practise. Part of their job was to gather feedback from the company's sponsored runners about which shoes they preferred.
Unfortunately, it was proving difficult that day as the runners all seemed to prefer... nothing.
'Didn't we send you enough shoes?' they asked head coach Vin Lananna. They had, he was just refusing to use them.
'I can't prove this,' the well-respected coach told them.
'But I believe that when my runners train barefoot they run faster and suffer fewer injuries.'
Nike sponsored the Stanford team as they were the best of the very best. Needless to say, the reps were a little disturbed to hear that Lananna felt the best shoes they had to offer them were not as good as no shoes at all.
When I was told this anecdote it came as no surprise. I'd spent years struggling with a variety of running-related injuries, each time trading up to more expensive shoes, which seemed to make no difference. I'd lost count of the amount of money I'd handed over at shops and sports-injury clinics - eventually ending with advice from my doctor to give it up and 'buy a bike'.
And I wasn't on my own. Every year, anywhere from 65 to 80 per cent of all runners suffer an injury. No matter who you are, no matter how much you run, your odds of getting hurt are the same. It doesn't matter if you're male or female, fast or slow, pudgy or taut as a racehorse, your feet are still in the danger zone.
But why? How come Roger Bannister could charge out of his Oxford lab every day, pound around a hard
Then there's the secretive Tarahumara tribe, the best long-distance runners in the world. These are a people who live in basic conditions in Mexico, often in caves without running water, and run with only strips of old tyre or leather thongs strapped to the bottom of their feet. They are virtually barefoot.
Come race day, the Tarahumara don't train. They don't stretch or warm up. They just stroll to the starting line, laughing and bantering, and then go for it, ultra-running for two full days, sometimes covering over 300 miles, non-stop. For the fun of it. One of them recently came first in a prestigious 100-mile race wearing nothing but a toga and sandals. He was 57 years old.
When it comes to preparation, the Tarahumara prefer more of a Mardi Gras approach. In terms of diet, lifestyle and training technique, they're a track coach's nightmare. They drink like New Year's Eve is a weekly event, tossing back enough corn-based beer and homemade tequila brewed from rattlesnake corpses to floor an army.
Unlike their Western counterparts, the Tarahumara don't replenish their bodies with electrolyte-rich sports drinks. They don't rebuild between workouts with protein bars; in fact, they barely eat any protein at all, living on little more than ground corn spiced up by their favourite delicacy, barbecued mouse.
How come they're not crippled?
I've watched them climb sheer cliffs with no visible support on nothing more than an hour's sleep and a stomach full of pinto beans. It's as if a clerical error entered the stats in the wrong columns. Shouldn't we, the ones with state-of-the-art running shoes and custom-made orthotics, have the zero casualty rate, and the Tarahumara, who run far more, on far rockier terrain, in shoes that barely qualify as shoes, be constantly hospitalised?
The answer, I discovered, will make for unpalatable reading for the $20 billion trainer-manufacturing industry. It could also change runners' lives forever.
Dr Daniel Lieberman, professor of biological anthropology at Harvard University, has been studying the growing injury crisis in the developed world for some time and has come to a startling conclusion: 'A lot of foot and knee injuries currently plaguing us are caused by people running with shoes that actually make our feet weak, cause us to over-pronate (ankle rotation) and give us knee problems.
'Until 1972, when the modern athletic shoe was invented, people ran in very thin-soled shoes, had strong feet and had a much lower incidence of knee injuries.'
Lieberman also believes that if modern trainers never existed more people would be running. And if more people ran, fewer would be suffering from heart disease, hypertension, blocked arteries, diabetes, and most other deadly ailments of the Western world.
'Humans need aerobic exercise in order to stay healthy,' says Lieberman. 'If there's any magic bullet to make human beings healthy, it's to run.'
The modern running shoe was essentially invented by Nike. The company was founded in the Seventies by Phil Knight, a University of Oregon runner, and Bill Bowerman, the University of Oregon coach.
Before these two men got together, the modern running shoe as we know it didn't exist. Runners from Jesse Owens through to Roger Bannister all ran with backs straight, knees bent, feet scratching back under their hips. They had no choice: their only shock absorption came from the compression of their legs and their thick pad of midfoot fat. Thumping down on their heels was not an option.
Despite all their marketing suggestions to the contrary, no manufacturer has ever invented a shoe that is any help at all in injury preventionBowerman didn't actually do much running. He only started to jog a little at the age of 50, after spending time in New Zealand with Arthur Lydiard, the father of fitness running and the most influential distance-running coach of all time. Bowerman came home a convert, and in 1966 wrote a best-selling book whose title introduced a new word and obsession to the fitness-aware public: Jogging.
In between writing and coaching, Bowerman came up with the idea of sticking a hunk of rubber under the heel of his pumps. It was, he said, to stop the feet tiring and give them an edge. With the heel raised, he reasoned, gravity would push them forward ahead of the next man. Bowerman called Nike's first shoe the Cortez - after the conquistador who plundered the New World for gold and unleashed a horrific smallpox epidemic.
It is an irony not wasted on his detractors. In essence, he had created a market for a product and then created the product itself.
'It's genius, the kind of stuff they study in business schools,' one commentator said.
Bowerman's partner, Knight, set up a manufacturing deal in Japan and was soon selling shoes faster than they could come off the assembly line.
'With the Cortez's cushioning, we were in a monopoly position probably into the Olympic year, 1972,' Knight said.
The rest is history.
The company's annual turnover is now in excess of $17 billion and it has a major market share in over 160 countries.
Since then, running-shoe companies have had more than 30 years to perfect their designs so, logically, the injury rate must be in freefall by now. After all, Adidas has come up with a $250 shoe with a microprocessor in the sole that instantly adjusts cushioning for every stride. Asics spent $3 million and eight years (three more years than it took to create the first atomic bomb) to invent the Kinsei, a shoe that boasts 'multi-angled forefoot gel pods', and a 'midfoot thrust enhancer'. Each season brings an expensive new purchase for the average runner.
But at least you know you'll never limp again. Or so the leading companies would have you believe. Despite all their marketing suggestions to the contrary, no manufacturer has ever invented a shoe that is any help at all in injury prevention.
If anything, the injury rates have actually ebbed up since the Seventies - Achilles tendon blowouts have seen a ten per cent increase. (It's not only shoes that can create the problem: research in Hawaii found runners who stretched before exercise were 33 per cent more likely to get hurt.)
In a paper for the British Journal Of Sports Medicine last year, Dr Craig Richards, a researcher at the University of Newcastle in Australia, revealed there are no evidence-based studies that demonstrate running shoes make you less prone to injury. Not one.
It was an astonishing revelation that had been hidden for over 35 years. Dr Richards was so stunned that a $20 billion industry seemed to be based on nothing but empty promises and wishful thinking that he issued the following challenge: 'Is any running-shoe company prepared to claim that wearing their distance running shoes will decrease your risk of suffering musculoskeletal running injuries? Is any shoe manufacturer prepared to claim that wearing their running shoes will improve your distance running performance? If you are prepared to make these claims, where is your peer-reviewed data to back it up?'
Dr Richards waited and even tried contacting the major shoe companies for their data. In response, he got silence.
So, if running shoes don't make you go faster and don't stop you from getting hurt, then what, exactly, are you paying for? What are the benefits of all those microchips, thrust enhancers, air cushions, torsion devices and roll bars?
The answer is still a mystery. And for Bowerman's old mentor, Arthur Lydiard, it all makes sense.
'We used to run in canvas shoes,' he said.
'We didn't get plantar fasciitis (pain under the heel); we didn't pronate or supinate (land on the edge of the foot); we might have lost a bit of skin from the rough canvas when we were running marathons, but generally we didn't have foot problems.
'Paying several hundred dollars for the latest in hi-tech running shoes is no guarantee you'll avoid any of these injuries and can even guarantee that you will suffer from them in one form or another. Shoes that let your foot function like you're barefoot - they're the shoes for me.'
Soon after those two Nike sales reps reported back from Stanford, the marketing team set to work to see if it could make money from the lessons it had learned. Jeff Pisciotta, the senior researcher at Nike Sports Research Lab, assembled 20 runners on a grassy field and filmed them running barefoot.
When he zoomed in, he was startled by what he found. Instead of each foot clomping down as it would in a shoe, it behaved like an animal with a mind of its own - stretching, grasping, seeking the ground with splayed toes, gliding in for a landing like a lake-bound swan.
'It's beautiful to watch,' Pisciotta later told me. 'That made us start thinking that when you put a shoe on, it starts to take over some of the control.'
Pisciotta immediately deployed his team to gather film of every existing barefoot culture they could find.
'We found pockets of people all over the globe who are still running barefoot, and what you find is that, during propulsion and landing, they have far more range of motion in the foot and engage more of the toe. Their feet flex, spread, splay and grip the surface, meaning you have less pronation and more distribution of pressure.'
Nike's response was to find a way to make money off a naked foot. It took two years of work before Pisciotta was ready to unveil his masterpiece. It was presented in TV ads that showed Kenyan runners padding along a dirt trail, swimmers curling their toes around a starting block, gymnasts, Brazilian capoeira dancers, rock climbers, wrestlers, karate masters and beach soccer players.
And then comes the grand finale: we cut back to the Kenyans, whose bare feet are now sporting some kind of thin shoe. It's the new Nike Free, a shoe thinner than the old Cortez dreamt up by Bowerman in the Seventies. And its slogan?
'Run Barefoot.'
The price of this return to nature?
A conservative £65. But, unlike the real thing, experts may still advise you to change them every three months.
Edited extract from 'Born To Run' by Christopher McDougall, £16.99, on sale from April 23
PAINFUL TRUTH No 1THE BEST SHOES AND THE WORST
Runners wearing top-of-the-line trainers are 123 per cent more likely to get injured than runners in cheap ones. This was discovered as far back as 1989, according to a study led by Dr Bernard Marti, the leading preventative-medicine specialist at Switzerland's University of Bern.
Dr Marti's research team analysed 4,358 runners in the Bern Grand Prix, a 9.6-mile road race. All the runners filled out an extensive questionnaire that detailed their training habits and footwear for the previous year; as it turned out, 45 per cent had been hurt during that time. But what surprised Dr Marti was the fact that the most common variable among the casualties wasn't training surface, running speed, weekly mileage or 'competitive training motivation'.
It wasn't even body weight or a history of previous injury. It was the price of the shoe. Runners in shoes that cost more than $95 were more than twice as likely to get hurt as runners in shoes that cost less than $40.
Follow-up studies found similar results, like the 1991 report in Medicine & Science In Sports & Exercise that found that 'wearers of expensive running shoes that are promoted as having additional features that protect (eg, more cushioning, 'pronation correction') are injured significantly more frequently than runners wearing inexpensive shoes.'
What a cruel joke: for double the price, you get double the pain. Stanford coach Vin Lananna had already spotted the same phenomenon.'I once ordered highend shoes for the team and within two weeks we had more plantar fasciitis and Achilles problems than I'd ever seen.
So I sent them back. Ever since then, I've always ordered low-end shoes. It's not because I'm cheap. It's because I'm in the business of making athletes run fast and stay healthy.'
PAINFUL TRUTH No 2FEET LIKE A GOOD BEATING
Despite pillowy-sounding names such as 'MegaBounce', all that cushioning does nothing to reduce impact. Logically, that should be obvious - the impact on your legs from running can be up to 12 times your weight, so it's preposterous to believe a half-inch of rubber is going to make a difference.
When it comes to sensing the softest caress or tiniest grain of sand, your toes are as finely wired as your lips and fingertips. It's these nerve endings that tell your foot how to react to the changing ground beneath, not a strip of rubber.
To help prove this point, Dr Steven Robbins and Dr Edward Waked of McGill University, Montreal, performed a series of lengthy tests on gymnasts. They found that the thicker the landing mat, the harder the gymnasts landed. Instinctively, the gymnasts were searching for stability. When they sensed a soft surface underfoot, they slapped down hard to ensure balance. Runners do the same thing. When you run in cushioned shoes, your feet are pushing through the soles in search of a hard, stable platform.
'Currently available sports shoes are too soft and thick, and should be redesigned if they are to protect humans performing sports,' the researchers concluded.
To add weight to their argument, the acute-injury rehabilitation specialist David Smyntek carried out an experiment of his own. He had grown wary that the people telling him to trade in his favourite shoes every 300-500 miles were the same people who sold them to him.
But how was it, he wondered, that Arthur Newton, for instance, one of the greatest ultrarunners of all time, who broke the record for the 100-mile Bath-London run at the age of 51, never replaced his thin-soled canvaspumps until he'd put at least 4,000 miles on them?
So Smyntek changed tack. Whenever his shoes got thin, he kept on running. When the outside edge started to go, he swapped the right for the left and kept running. Five miles a day, every day.
Once he realised he could run comfortably in broken-down, even wrong-footed shoes, he had his answer. If he wasn't using them the way they were designed, maybe that design wasn't such a big deal after all.
He now only buys cheap trainers.
PAINFUL TRUTH No 3
HUMAN BEINGS ARE DESIGNED TO RUN WITHOUT SHOES
'Barefoot running has been one of my training philosophies for years,' says Gerard Hartmann, the Irish physical therapist who treats all the world's finest distance runners, including Paula Radcliffe.
For decades, Dr Hartmann has been watching the explosion of ever more structured running shoes with dismay. 'Pronation has become this very bad word, but it's just the natural movement of the foot,' he says. 'The foot is supposed to pronate.'
To see pronation in action, kick off your shoes and run down the driveway. On a hard surface, your feet will automatically shift to selfdefence mode: you'll find yourself landing on the outside edge of your foot, then gently rolling from little toe over to big until your foot is flat. That's pronation - a mild, shockabsorbing twist that allows your arch to compress. Your foot's centrepiece is the arch, the greatest weight-bearing design ever created. The beauty of any arch is the way it gets stronger under stress; the harder you push down, the tighter its parts mesh. Push up from underneath and you weaken the whole structure.
'Putting your feet in shoes is similar to putting them in a plaster cast,' says Dr Hartmann. 'If I put your leg in plaster, we'll find 40 to 60 per cent atrophy of the musculature within six weeks. Something similar happens to your feet when they're encased in shoes.' When shoes are doing the work, tendons stiffen and
SO SHOULD WE ALL BE RUNNING BAREFOOT?
BY JUSTIN COULTER, SPORTS PODIATRIST Running barefoot may have some benefit in muscle strengthening as the muscles have to 'tune in' to the vibrations caused by impact loading.
If, like Zola Budd, you grew up running barefoot on a South African farm, your tissue tolerance would adapt over time. But for someone who has grown up wearing shoes and is a natural heel striker (see right), the impact loading will be beyond tissue tolerance level, and injury will occur.
We are all individuals, therefore it is prudent to have your own running technique assessed and work around that.
As for getting out your old worn out trainers and running in them - don't! Based on the individual's size and running surfaces/conditions shoes should be changed between 500-1,000 miles. It's best to seek the advice of a specialist running store.
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