How far do you think you can run? 100.8 miles?
Description:
"Run, Pharm Boy, Run!" is a short documentary profiling Charles Wickersham, pharmacist and ultrarunner, as he undertakes the San Francisco One Day race. The One Day is a 24 hour race run annually at Crissy Field next to the Golden Gate Bridge in San Francisco.
Charles races in support of a charity called "Teens Run Modesto" which helps local teens learn and grow through training for a marathon. For more information, please visit their website at:
http://www.teensrunmodesto.org
For more information on the SF One Day race, please visit:
http://www.pctrailruns.com/SF_One_Day.htm
Friday, 23 September 2011
Monday, 19 September 2011
One Step Closer
Just a simple post today... ENJOY :)
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Sunday, 18 September 2011
Army Run 2011
I was further back in the pack, actually I was about 2 arms lengths away from the 1:40 pace bunny who seemed fired up and ready to go. It took approximately 30 seconds or so for me to actually start the run since I had to wait for everyone in from of me to commence. In addition to this, I needed to weave my way through the masses and clusters of friends chit chatting as they seemed to be on their leisurely stroll.
I found a nice opening on the right side of the course and planned my attack. I picked up my pace as I ran past easily 300 people down Wellington Street. Family and friends of other runners lined the streets cheering and waving as their brave counterparts challenged the 21.1 km distance. I almost got smacked in the face by accident as I weaved too close to someone waving from the sidelines.
I remember seeing the 3 km marker and saying - I have only gone 3km??? I feel like I have been running forever! with 18.1 km left, I pushed ahead knowing that the finish line never gets farther.
Some kilometers seemed longer than others, and for that I do not know why. With all this spare time on my hands to think, I thought that they may have misplaced some of the markers... making some kilometers shorter than others. I obviously was over exaggerating but I needed to keep my mind focused on something other than the burning sensation in my legs. At about the 9 km marker, I started to feel tension in my calves and my lower abdominus was starting to tense up. I was almost at the half way point - no stopping now.
The first 10 km seemed torturous and every time I saw a marker I thought to myself, less to travel, less to travel. My mind started to travel more and more, as if I was drifting into unconsciousness. I knew where I was but I did not think about what I was doing. My leg turnover became involuntary and I felt great, as if I was meant to do this 24 hours a day.
The 12th km seemed fast. I actually missed seeing the marker and was confronted with the 13th! I felt great knowing that I only had 8km left to go. But those 8 km were going to stress me physically and mentally. My calves were starting to lose tension but my abdominus was irritating me.
As I came up to the Laurier Street Bridge, I looked above to see my support group waving frantically at me. I couldn't have asked for anything better than to see my girlfriend, my dad and his girlfriend. My dad gave me the biggest thumbs up and I could see the smiles on each of their faces, but I wasn't done yet. I still had just over 3km to go.
I will never forget the pain I felt as I crossed the Pretoria Bridge. It felt as if my abdominal muscle had torn and was incapacitated. I knew that was not the case but that's how I felt. Imagine stretching your biceps past its normal range of motion - that's exactly how my abdominal muscles felt. I told myself "I can do it, only 1.5 km to go. Why stop now? Pain can heal. The dozens and dozens of screaming and supporting people that lined the final bit of the course helped me smile and push forward.
I was nearing the finish line and I looked up at the clock... I couldn't believe it. 10 km previously I would not have predicted this result. I felt as if I was going too slow at times, but I do not run with a watch for this reason; I see dozens of other runners looking down at their wrists countless times. The only thing I need to look at is ahead and whats next. Here are my results as posted by Sportstats.ca:
| Place | Name | City | Bib# | Time | Chip | Pace | Category | Category Place | Gender Place | ||
| 81 | 2768 | 1:26:53.3 | 1:26:24.5 | 4:08 |
Now to do a little math:
Overall: Top 1.3%
Category Place: Top 3.3%
Gender Place: Top 2.4%
When I finally made my way out of the finish zone, banana and power bar in hand, I saw my support group. My girlfriend with a huge smile upon her face, my dad giving me a thumbs up and a joyous congrats from his girlfriend. I could barely stand straight and I swayed back and forth. My dad constantly ask, "Are you alright?" my response, "you run 21.1 km straight and I will ask you the same thing."
The true testament as to why I ran seriously hit me after my girlfriend and I sat on a park bench at City Hall. I thought I would have been crying as I passed the finish line, but the pain in my stomach seemed to dominate.
As we sat on the park bench, my girlfriend muttered 4 simple words that made me cry tears of joy.
"He would be proud."
Giovanni Ravanelli - March 11, 1935 - September 9th, 2011.
Peacefully, Friday September 9, 2011 at the Ottawa Hospital General Campus at the age of 76. Beloved husband of Marina. Loving father of Rosa (Rick) and Agostino “Angus”. Cherished Nonno of Alexia, Amanda, Adam, Mika, Nicholas and Jonathan. Son of the late Agostino and Filomena-Rosa. Dear brother of Enzo, Francesca, Eugennia and the late Guiseppe. Brother in law of Angela, Anna, Norina and the late Natale, Maria and Genoveffa. Giovanni will be fondly remembered by many family and friends in Ottawa and Italy. Special thanks to Dr. Rodney Breau and the ICU staff at the Ottawa Hospital. Friends may pay respects at Kelly Funeral Home 2313 Carling Avenue (west of Carlingwood) Monday from 2 to 4 and 7 to 9 p.m. Funeral Tuesday to St. Anthony’s Church for Mass of Christian Funeral at 11:30 a.m. Entombment Pinecrest Cemetery. In Memoriam donations to the Ottawa Regional Cancer Centre Foundation appreciated. To donate, click here or here.
Thank you.
Saturday, 17 September 2011
Army Run in less than 24 hours....
I just got my race kit today... and I cannot believe that I will be crossing the finish line in under 24 hours from now. I fear no evil and I believe that I will be strong throughout the 21.1km. I believe that all the training I have done in the past year will equal out to great things. I know in my heart and in my mind that I am ready to tackle this minor stepping stone, I just need to see the limits that my body can withstand. I have done the distance in training so I know that I have the endurance to keep going for the 1.5 hour goal I have placed on myself. I feel quite confident that by 10:30 am Sunday, September 18th, 2011, I will be crossing the finish line.
These past two weeks have been difficult since I have been battling a horrible pain in my left hip. It is superficial so I believe that the pain is associated with my rectus abdonimus' insertion point on my illiac crest. I know this is a lot of scientific terminology - but to put it in lay-mans terms - my lower abdomen hurts! I am unable to crunches or leg raises without pain. I know that after the half marathon tomorrow I will need to take a well deserved break to let my body fully recover from the abuse I have placed upon it this last year.
Tomorrow I will be up at 6am to have my breakfast. My start time is 9am. My Ipod is ready to keep me company during this long haul. My motivation? right here:
These past two weeks have been difficult since I have been battling a horrible pain in my left hip. It is superficial so I believe that the pain is associated with my rectus abdonimus' insertion point on my illiac crest. I know this is a lot of scientific terminology - but to put it in lay-mans terms - my lower abdomen hurts! I am unable to crunches or leg raises without pain. I know that after the half marathon tomorrow I will need to take a well deserved break to let my body fully recover from the abuse I have placed upon it this last year.
Tomorrow I will be up at 6am to have my breakfast. My start time is 9am. My Ipod is ready to keep me company during this long haul. My motivation? right here:
The Canadian Death Race
"The race begins and ends in Grande Cache, Alberta. The five legs may be run individually or in relay teams of from two to five members. The first leg is the shortest at 19 km, the second is the most technical, the third is considered the easiest section, the fourth is the longest at 38 km, and the last leg to the finish line is of (comparatively) intermediate difficulty.Included below are the cut off times for each leg. Cut off times are set for safety purposes and are strictly enforced for that reason. Included below are the cut off times for each leg. Cut off times are set for safety purposes and are strictly enforced for that reason.
First leg, 19 km: The Downtown Jaunt
Approximately 6 km of pavement initially, followed by trail and 3.5 km of gravel road. It includes a net elevation loss of 500 feet, rolling hills with flat sections, several creek crossings and one significant downhill. The course will start in downtown Grande Cache and the race officially begins at the 5 km mark, after passing the Grande Cache Saddle club. It then continues past Grande Cache Lake and Peavine Lake, mainly on quad trails and including a section along a ridge with a spectacular view of Peavine Lake and the mountains of Willmore Wilderness Park. After crossing Washy Creek and skirting the north end of the CN rail yard through a deep mud bog, enter the first full aid station and relay exchange zone. Cut off Time: 12 Noon
Approximately 6 km of pavement initially, followed by trail and 3.5 km of gravel road. It includes a net elevation loss of 500 feet, rolling hills with flat sections, several creek crossings and one significant downhill. The course will start in downtown Grande Cache and the race officially begins at the 5 km mark, after passing the Grande Cache Saddle club. It then continues past Grande Cache Lake and Peavine Lake, mainly on quad trails and including a section along a ridge with a spectacular view of Peavine Lake and the mountains of Willmore Wilderness Park. After crossing Washy Creek and skirting the north end of the CN rail yard through a deep mud bog, enter the first full aid station and relay exchange zone. Cut off Time: 12 Noon
Second leg, 27 km: Flood & Grande Mountain Slugfest
Includes about.1 km of pavement. The rest is dirt trail with rocky and swampy sections, and approximately 6 km of hard packed dirt road.. Net elevation gain is 500 feet, but the total elevation change is well over 6000 feet. This leg of the race is characterized by long sustained climbing with about 3 km of very rough terrain and two creek crossings. The trail from the summit of Flood Mountain to the summit of Grande Mountain is the roughest piece of trail in the Death Race. The power line down the front of Grande Mountain leading back into town is the most dangerous part of the entire course. This is due to the steep, rocky drop-offs and unstable footing while running downhill. The Slugfest is the most technical section and is rated the second hardest leg of the Death Race (although many rate this leg as the hardest of all). Cut off Time: 6 pm
Includes about.1 km of pavement. The rest is dirt trail with rocky and swampy sections, and approximately 6 km of hard packed dirt road.. Net elevation gain is 500 feet, but the total elevation change is well over 6000 feet. This leg of the race is characterized by long sustained climbing with about 3 km of very rough terrain and two creek crossings. The trail from the summit of Flood Mountain to the summit of Grande Mountain is the roughest piece of trail in the Death Race. The power line down the front of Grande Mountain leading back into town is the most dangerous part of the entire course. This is due to the steep, rocky drop-offs and unstable footing while running downhill. The Slugfest is the most technical section and is rated the second hardest leg of the Death Race (although many rate this leg as the hardest of all). Cut off Time: 6 pm
Third leg, 21 km: Old Mine Road (or “City Slicker Valley”)
Includes 5 km of pavement: the rest is dirt road with several creek crossings. One creek runs right down the trail as you descend the first part of the Mine Road., making for very slippery, rocky terrain for 30 meters. This section passes through the lowest point in the race, hitting the very bottom of the Smoky River valley floor, with knee deep water for 25 meters. (If it’s a wet summer, it's worse.) With a net elevation loss of about 1000 feet, this section is the fastest and easiest of the race and one of the most beautiful, offering stunning views of the Smoky River valley. Cut off Time: 7 pm
Includes 5 km of pavement: the rest is dirt road with several creek crossings. One creek runs right down the trail as you descend the first part of the Mine Road., making for very slippery, rocky terrain for 30 meters. This section passes through the lowest point in the race, hitting the very bottom of the Smoky River valley floor, with knee deep water for 25 meters. (If it’s a wet summer, it's worse.) With a net elevation loss of about 1000 feet, this section is the fastest and easiest of the race and one of the most beautiful, offering stunning views of the Smoky River valley. Cut off Time: 7 pm
Fourth leg, 36 km: Hamel Assault
This is mostly dirt trail and hard packed gravel. While the net elevation gain is zero, the total elevation change is well over 6500 feet, which comes practically all at once. The ascent of Mount Hamel (elevation: 6,986 feet) is broken into two very long climbs, with one small reprieve as you gain the shoulder of the mountain at the mid-point. You will pass the Hamel Escape station where racers can bail out if they've had enough. At the forestry tower on the summit of Mount Hamel runners check in and then continue toward the spectacular cliff bluffs at Hell's Canyon, where they must retrieve a prayer flag as proof they have made the turnaround point. The descent is strewn with boulders and deep ruts. The downhill is not that technical, but any falls will be on very unforgiving ground. (Read the waiver section about being in remote areas and not being rescued in time to prevent serious injury or death.) This entire leg is fantastically scenic. Cut off Time: 4:15 am
This is mostly dirt trail and hard packed gravel. While the net elevation gain is zero, the total elevation change is well over 6500 feet, which comes practically all at once. The ascent of Mount Hamel (elevation: 6,986 feet) is broken into two very long climbs, with one small reprieve as you gain the shoulder of the mountain at the mid-point. You will pass the Hamel Escape station where racers can bail out if they've had enough. At the forestry tower on the summit of Mount Hamel runners check in and then continue toward the spectacular cliff bluffs at Hell's Canyon, where they must retrieve a prayer flag as proof they have made the turnaround point. The descent is strewn with boulders and deep ruts. The downhill is not that technical, but any falls will be on very unforgiving ground. (Read the waiver section about being in remote areas and not being rescued in time to prevent serious injury or death.) This entire leg is fantastically scenic. Cut off Time: 4:15 am
Fifth and final leg, 24km, The River Crossing
Includes 1 km pavement, 6 km gravel road, and a river crossing. The rest dirt trail, grass, and single track. Net elevation change of over 2500ft. This section runs from the Northwest end of the Hell’s Gate Access Road southward to the Sulphur Gates Road, across from the Hell’s Gate emergency aid station. It crosses the Hell’s Gate road and heads down to the Boat Launch road . Runners will be ferried across the Smoky River. There is an emergency aid station on the west bank of the river. From the raft crossing, racers will proceed up the east shore of the Smoky River and follow the trail to the Sulphur Rim trail. The course passes the Firemen's park, heads up Firemen's Park Road and continues to the Finish line in the Grande Cache town square. Please note: For most runners this leg will be completed in darkness with much of the trail under a heavy canopy of trees, so eye protection is required. Although this section is well marked with reflective markers, flags and signs, we recommend you bring a halogen headlamp with brand new alkaline batteries. Daylight training on this part of the course is highly recommended.
Last boat: 6 am End of Race: 8 am Course closes: 9 am"
Do you want to cheat death? Check out their brochure for more info.
Includes 1 km pavement, 6 km gravel road, and a river crossing. The rest dirt trail, grass, and single track. Net elevation change of over 2500ft. This section runs from the Northwest end of the Hell’s Gate Access Road southward to the Sulphur Gates Road, across from the Hell’s Gate emergency aid station. It crosses the Hell’s Gate road and heads down to the Boat Launch road . Runners will be ferried across the Smoky River. There is an emergency aid station on the west bank of the river. From the raft crossing, racers will proceed up the east shore of the Smoky River and follow the trail to the Sulphur Rim trail. The course passes the Firemen's park, heads up Firemen's Park Road and continues to the Finish line in the Grande Cache town square. Please note: For most runners this leg will be completed in darkness with much of the trail under a heavy canopy of trees, so eye protection is required. Although this section is well marked with reflective markers, flags and signs, we recommend you bring a halogen headlamp with brand new alkaline batteries. Daylight training on this part of the course is highly recommended.
Last boat: 6 am End of Race: 8 am Course closes: 9 am"
Do you want to cheat death? Check out their brochure for more info.
Friday, 16 September 2011
Gee Gee Run - October 23rd, 2011
"The two races promise to be the highlight of the day, but there will definitely be a lot more to check out on race day. Many of our sponsors will be on location on October 23rd with booths set up with lots of great gear for sale. For those sponsors who aren't able to make it to the event, they've chosen to give out some great gifts to each of the athletes instead. Check your race kits for all the goodies.
We're fortunate to have two great companies working with us on course: Sportstats and Zoom Photo. Sportstats will provide every runner with a ChampionChip®. This small velcro device gets strapped onto your ankle and stay with you for the entire race. Afterwards, each runner will be able to see his or her time, along with their finish place and average pace. Zoom Photo will on out on course taking picture of each and every athlete. After the race you'll be able to go home and see your pictures (which will already be sorted out for you!) and those of your fellow runners. With all the great scenery that campus and the surrounding area has to offer, everyone will be able to find a great shot.
As organizers, we try and make these events as fun and worth-while as possible. What's one of the best ways to do that? Free stuff. Each finisher will get a Gee Gee's Stakes t-shirt and a chance to win a lot more. We'll have plenty of door prizes and swag to give out before and after the race. However, we also set aside some great prizes for the top 3 finishers of each race. Stay tunes for more info on the grand prize.
There'll be a DJ on site near the start and finish line as well. As everyone come around the last turn, they can finish off a run race with some great music. Any spectators that decide to stick around the start/finish area will definitely be entertained.
Lastly, this wouldn't be a Gee Gee event without some support from our Gee Gees. Come visit the "Gee Gee Zone" while you're here for some fun. You can buy all kinds of great merchandise and clothing, get a picture with the school's mascot and even meet some of the varsity athletes. Some of the school's athletes will be in the race while others will be cheering on from the sidelines.
Lastly, your safety is our number one concern. We went and got the crew that takes care of our athletes. The varsity therapists will have a medical team on site in case you have any questions, comments or concerns about injury prevent or injury treatment. The staff are all qualified and actually work with varsity teams on campus. They'll also be acting as first responders in the event that anything should happen. If you have any questions during the race, feel free to approach one of our many course marshals or volunteers."
Register early to secure your spot!
Wednesday, 14 September 2011
Validation Of An Easy Test to Administer
During the warm up with my clients, I administer one of the easiest tests any Personal Trainer can perform - Talk Test. It is simple, to gauge that an individual is exerting themselves effectively, I try to maintain constant communication with them while they warm up. A study conducted by Quinn and Coons further validated the use of the test. In addition, they found that there was a link between ones lactate threshold and when they begin to have difficulty talking.
New data tests the exercise 'talk test'
ScienceDaily (2011-09-13) -- New research by exercise scientists confirms that a low-tech, easy-to-administer test is an effective tool for gauging exercise intensity, but that it does not correspond as neatly as previously assumed to other more objective tests. Researchers set out to learn how good the so-called "Talk Test" is and how it compared to two other laboratory-tested measures of intensity, the lactate threshold and the ventilatory threshold.
New data tests the exercise 'talk test'ScienceDaily (2011-09-13) -- New research by exercise scientists confirms that a low-tech, easy-to-administer test is an effective tool for gauging exercise intensity, but that it does not correspond as neatly as previously assumed to other more objective tests. Researchers set out to learn how good the so-called "Talk Test" is and how it compared to two other laboratory-tested measures of intensity, the lactate threshold and the ventilatory threshold.
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