Going for a 10k tomorrow, Here’s the playlist I’ll use:Santa Casa Playlist (.html)

Registered today for the XVIII CORRIDA DO METRO (Lisboa), a 15k race in Lisbon. Hope I still can manage to get in the race, as the participants limit is to be reached in no time (20 to go or so). Hoping for the best, I’ll start trainning tomorrow, with a 7k mild-paced race.

My second half and it went well. This time, racing with a team – Pernas de Gafanhoto (Grasshopper’s legs in Portuguese).

Overall, the race was quite comfortable, always focusing on a balance between a steady pace and saving energy for the last kilometres. I did not had to wait too long in the starting line as in Portugal Half-Marathon. A mere 10 minutes, which we spent stretching and doing some jogging, and off we went. I race the whole course by myself, but feeling strangely accompanied. The course itself was pretty straiight, with no significant hight and lows, so, getting to the firts 10 k was a breeze. I made it in 56 minutes, so, by that time, I really knew that braking the 1 hour 50 minutes barrier was out of question as race time.

Staying in a comfortable pace was the only goal I had in mind then… until the last three kilometres, when I really started speeding up things. Ended in 1:58:15, a bit more than a minute slower than in my first half.

High points:

• The gathering earlier
• The comfortable pace I took
• My effort management
• The zulus

To improve:

• Get to manage a better start
• More confidence and risk taking during the race
• Improve my muscular strength with weight lifting exercises between race workouts

Portugal 9^th Half Marathon was my fourth competition, taking place at the 28^th September. The race started at ponte Vasco da Gama, and, since there was no possibility of getting there by car, I had to woke up pretty early (7:00 a.m.) in order to get into an event bus and not end like a sardine in a pack.

I got to the starting line at 8:45 a.m., which means 1h45min of before the starting gun. I drank water, walked, laughed about the frenetic movement around the toilets, read abandoned newspapers… everything served to kill time, really.

One nice feature was that, since there was a half marathon and a mini-marathon (8km), the organization divided the runners. It was nice to benefit from some space for the half-marathon runners, like me.

As for the race itself, I was really impressed how quick the 10km came, despite my slow rhythm (57:28). Things only started to get a bit painful in the 13^th kilometre, with a not so easy climb. A long one… some people quitted right there. The rest of the race was made in pure effort management, with plenty of water and powerade being drunk. By the 20^th kilometre, I made a final effort and ender the race in a really fast sprint: 1:57:02. A bit slower than I expected, but waiting almost two hours for the start of the race played a role here.

Here are some photos:

A view from the half-marathon starting line. Pretty early, so, few people yet

My Nike Dryfit t-shirt, which I used for this race. Perspiration issues are overcome with this garment. Nice piece of gear

And my classification screen shots

General classification – 1737^th out of 2758 runners

Men’s classification – 582^th out of 881 runners

And now, one week off and then… Corrida do Tejo 2008 trainning!

I ran the 15k beneficial race “Carlos Lopes Golden Marathon” yesterday.

Time: 1 hour, 14 minutes 11 seconds, bellow my target… so… goal achieved!

The course was fairly easy, mostly downhill. Fuelling at around 6.5km (where I was passed by the marathon athletes and 12km (where they informed that the finish was 5k ahead… wrooooong).

Since this was not a race for the masses, the starting was smooth and unpopulated and the pace higher than in previous races I participated. I don’t have a clue about the number of athletes in the 15k race, but something around 400 should be near the truth.

Personally, I only start having problems around the 11^th and 13^th kilometre… after that I managed to end the race at full speed, making the last two kilometres quite easily.

A good event, well organized and with a nice course!

Next weeks, due to personnal constrains, I’ll do less mileage on my workouts and focus more on muscular wokouts, for total fitness purposes.

Balance is the key.

So it’s done. I’ve trained all of what I felt to be needed to train for the next race.

With some 10k workouts and a 15k (race length) training, I’m fully satisfied with my performance. Taking in account that my goal here is just to finish the race, a 1h15min seems to be a good goal.

Mentally, I find this 15k distance not at all different from the 10k, besides the fact that I do run in a more “zen” state, really relaxed from the very beginning and only pushing up after feeling that I have enough energy. Last workouts have made me feel that I am more a long distance runner and not a 5k or less racer. Psychology playing a role here, definitely.

Race post after it! Wish me luck.

As the weather is starting to heat a bit, I start recalling how it was to run long distances two years ago, when I stated seriously in running. The amount of water drunk is so much more, at least for me, regardless my how fit I am. Today, in my regular 10 k workout, I had to park and refuel at 4k, 6k and 8k… and ended the training session thirsty. Lets see if things get more controlled tomorrow…

One resolution I’ve made was not to do a workout shorter the 10k as a reparation for the 15k race in the 12^th April. Furthermore, I will do my first 15k this weekend and another Tuesday or so…

Mentally speaking, as my goal will be just to finish the 15k race, I will adopt the “zen state” mood as described in a previous post… control was the key for that long race, and certainly will be for the 15k race.

Ok, getting slightly addicted here. Prior to yesterday’s race, I’ve found an interesting event to help me prepare for a half marathon: a 15 kilometre race in an easy course: Carlos Lopes Golden Marathon’s 15 kilometre race.

The event is organized by the former Olympic champion’s foundation (Fundação Carlos Lopes) and will take place in Lisbon, on the 12^thof April 2008. Part of the registration fee will be applied in supporting handicapped sport, one of the major areas of work in which Fundação Carlos Lopes works.

Besides the 15 k race, there will be a full marathon, a bike marathon and a 5k “family race”.

Register in the event’s website on the competition that fits you and start training!

Mini-marathon’s t-shirt

After waking up pretty early (7:30 a.m.), and eating a reinforced breakfast, I took my way to the train, that would take me to the southbound, Pragal, 15 minutes walking distance to the starting line.

Being the Vodafone mini-marathon my second competition, the novelty of Corrida do Tejo was not so strongly felt, but observing other people, their attitudes and trying to see who’s a runner and who’s a “competition walker” was a challenge prior to the challenge itself.

After arriving to Pragal, I took the walking mile to the starting line as a warm-up race, but despite getting there quite early, I did still had to wait half an hour to be in position, something like 100 metres before the starting line. The crowd was huge (30.000 they say) and I even had the Portuguese prime-minister just a few metres from me, at the start of the race – needless to say, I made my race 20 minutes faster than him!

Arriving at the starting line

Contradicting my worst predictions, reinforced after seeing a character, disguised as a monk and three guys dressed as brides, the starting was not as chaotic and slow. After seeing some runners pushing walkers to the right lane, I started to do the same… oneself must be pedagogical about it.. if you are participating in an event like this and want to walk, please make room for those who wish to race. It’s the minimum acceptable. And after all, it’s the only way to make the crowd flow and make this as enjoyable to everybody.

Entering the second kilometre, I was already running in full speed, with plenty of room, and passing people like a breeze… the race course was pretty fast, and I only felt needing to manage my effort in the last kilometre.

As for strategy issues, and after spotting a 6 feet nordic blonde girl perfectly in shape at the 5^th kilometre, being briefly followed by frustrated male runners, I decided to use the girl… for pacing guide purposes. It worked nicely and I made to pass her in the last 500 metres and finish my race at a 37’04”, bellow my 32’05” record. Reasons? Slow start resulted as excessive crowd and zig-zag racing to avoid slow runners ahead, for sure.

Race participants, near the last kilometre

Balance:

• It was a good experience;
• Running in the Tejo bridge is fun enough;
• Fast course;
• Cheerfull crowd;
• Transportation system worked perfectly
• Just a downside: the lack of management capability from the Police to make the crowd flow prior to starting the race, in Pragal bridge;
• Good beverage pack for the racers at the ending line;
• Nice staff giving the pack too;
• Excellent weather, a bit cloudy to avoid excessive heat, which was nice.

Mini-marathon’s participation medal

Nice event. In 2009 I’ll do the half-marathon, since I’m now going to shift my efforts to longer distances.

My 5k PB is now 22’04”.

Since the race is on Sunday, here’s what I plan to do this week:

• Monday, 10^th: 7,2k race;
• Tuesday, 11 ^th: 5k race with decompression stretching exercises;
• Wednesday, 12 ^th: rest;
• Thursday, 13 ^th: 6,5k race with decompression stretching exercises;
• Friday, 14 ^th: 7,2k race;
• Saturday, 15 ^th: Stretching exercises;

• Sunday, 16 ^th, 10:30 a.m.: Race!

I’ll do a full report on the race later on.