Archive for the ‘Running’ Category

The Niteroi bridge

The Niteroi Bridge and the route we were to take – Photo: Lourenço Alcimar

Back from another half marathon in Rio de Janeiro, my second such race, but this time going from Niteroi, over a 13km bridge, to Flamengo beach. A steady up-hill over the main hump of the bridge for the first few kilometers, and then just about downhill or flat from then on… more or less (there were occasional slight upward slopes that helped make things harder, especially towards the end when you think that the hard parts are over with)!

View over the bay

Looking over the bay from Niteroi to Rio de Janeiro Photo: Lourenço Alcimar

Altogether it was pretty different from the previous course which was straight along the beach for 17km before having a devilish uphill for a kilometer or so before going down to the finish. This time we had splendid views over the bay and it was neither too hot nor too cold, and altogether quite enjoyable as well as pretty unique. With this uniqueness comes the popularity – around 8,000 athletes joined the race, about twice as many as the previous one I was in.

My time last time was 1h54m59s and this race, with a bit more training (which was admittedly interrupted for a little while by my pulling a calf muscle and then re-pulling it when I tried to run too fast too soon), I managed to reduce this time to 1h50m31s. So I was pleased.  I am suffering a bit as I write now – my right knee hurts (just below the knee to be precise), and the outer side of my left foot is not great, so am hobbling a bit and it wasn’t nice getting up this morning!

Also, at the same time as being pleased for beating my previous time, I was slightly disappointed: my pace for every kilometer up to 19km was between 4m41s per kilometer and 5m26s/km and I was pretty much dead-on completing it in 1h46m… In the last two and a bit kilometres, however, my body faltered and my pace reduced quite a bit to around 6mins/km. From then it was all psychological and pushing myself to get to the end.

But still, I suppose this can be my next goal for the Porto Alegre half marathon which happens at the end of June. It looks to be a hillier course for that race, however, so it might be tougher, but hopefully it should go alright.

Medal ceremony with Lourenço! Photo: Lourenço Alcimar

Medal ceremony with Lourenço! Photo: Lourenço Alcimar

Food shopping

Ontem divulguei aqui o passeio oferecido pela Kaiporah esse final de semana, englobando bike e escalada. Já escrevi aqui antes como acredito que esses dois esportes são parceiros e em como vejo cada vez mais ciclistas na Casa de Pedra e mais escaladores se aliando a bike para manter o condicionamento físico em dia.

Por isso hoje vou dar uma dica e falar um pouco da importância de uma alimentação adequeada para quem pratica essas modalidades e quer alcançar um bom desempenho nos treinos.

NewFoodPyramid1Por se tratarem de modalidades onde os treinos são de longa duração e com variados graus de dificuldade, intensidade e serem praticados outdoor as refeições devem ser constituídas em maior proporção por carboidratos e a ingestão de liquidos deve ser constante. Carboidratos de baixo a médio índice glicêmico (ex.:batata doce, granola, biscoito integral, maçã, morango) são as opção mais recomendadas por fornecerem energia de forma gradual, evitando os picos glicêmicos. Os alimentos antioxidantes (ex.: frutas vermelhas, frutas cítricas, verduras escuras, siga o princípio de quanto mais colorido melhor) ajudam na redução de radicais livres.

Na noite anterior a saída para rocha ou pedal deve se evitar alimentos ricos em lipídeos (ex.: molhos, biscoitos recheados, maionese) e proteínas, que são mais difíceis de ser digeridas e podem assim gerar desconforto; fibras por acelerarem o processo intestinal e a cafeína por ser diurética te faz perder liquidos mais rápido e podendo levar até mesmo a desidratação. Os doces e alimentos cheios de açúcar, e que a maioria dos ciclistas tem como queridinhos em suas mochilas e bagageiros fornecem uma energia não efetiva, ela leva o corpo a um pico no indíce glicêmico o que te dá a sensação de energia, mas essa energia dura pouco tempo, o que na maioria das vezes te faz consumir muito mais colorias e açúcar necessário.

Suco de beterraba com laranja antes de pedalar!

Suco de beterraba com laranja antes de pedalar!

Viu se alimentar não é tão fácil quanto você pensa, e perder peso nem sempre é sinônimo de estar fazendo o certo, afinal de contas a perda rápida pode estar relacionada à desidratação e à perda de massa magra, sendo que a busca sempre é pelo aumento de massa magra e não a redução, e isso só é possível com a dieta certa você. Mas dieta certa não é dieta de revista ou a dieta do amigo por que cada pessoa tem seu organismo e seu metabolismo por isso nós do 360 Extremes contamos com a ajuda de uma nutricionista. Com a Dra. Isabella Alencar nós aprendemos a escolher melhor o que comer no dia-a-dia e durante os treinos e com isso ganhamos muito: perda de peso gordo e aumento de peso magro, maior disposição, melhor desempenho em dias longos, recuperação de músculos mais rápida e diminuição de cansaço nas horas seguintes a prática.

En Route Enquanto o Ben não para de falar de sua meia maratona do Rio eu não paro de ter de explicar o porque da minha ausência. E o pior é que a resposta é muito simples: eu detesto correr!

Prefiro pedalar o dia todo, pular corda, escalar 50 vias, andar de patins, skate ou até mesmo a pé. Sei da importância da corrida num treino, e aprendo cada dia mais como é bom incluir essa prática na sua rotina esportiva, porém me atento ao necessário e aos conselhos dados pelo Alércio Girio nosso treinador funcional, e os dados pelo Fábio Jobim em treinos de escalada.

Enquanto o Ben se desafia em quilômetros e velocidades eu fujo da corrida como se fosse uma tortura. Venho trabalhado mentalmente essa relação, porque como tudo na vida é sempre mais leve e gostoso encarar de uma forma que não seja negativa, o pensamento eu ODEIO correr já se transformou em DETESTO e espero que evolua para um SUPORTO, TOLERO, acho OKAY e quem sabe um dia vocês me vejam falar que GOSTO.

Não digo que um dia eu vá competir com o Ben pelas maratonas da vida, mas incluir uma corrida no parque pelo menos 1 vez por semana é o desafio que me imponho, e vou contando pra vocês a evolução.

Quanto a corrida do Ben, foi ótima, ele correu a maia maratona no Rio de Janiero e quase bateu o tempo que ele acreditava ser capaz, apenas 4 minutos e 54 minutos a frente. A próxima competição será em Porto Alegre.

Exhausted medal ceremony

Made it!!!

Sunday was the Rio Half Marathon – 21km of running along the beautiful beaches of Rio, from Recreio and through the Barra da Tijuca region to São Conrado. I was slightly nervous as my training has been less than ideal for a running event like this. As I mentioned in the last post, I had run a 15km at the end of the year with the 15km São Silvestre in São Paulo, but relatively little running since then. The only thing I had going for me was a good level of general fitness from the Casa de Pedra gym and climbing training, and the LEJOG cycle ride, though not training specific for running.

Getting ready to run!

Getting ready to run!

My time for the São Silvestre was 1h25mins – about 10.5km per hour. If I managed to keep the same speed, I would manage to complete the Rio event in two hours, so that was my goal. I figured that as the Rio race was almost completely flat – with just one “hill” after 17km – I could do it slightly quicker if things went well; the São Silvestre went up and down plenty of hills in São Paulo, so more challenging in that respect.

First thing was first, it was good to be in Rio again and away from São Paulo, though this was my first time in Barra da Tijuca – I stayed in a hostel in the central area, near Novo Leblon, called Adepta hostel – a fantastic price of r$88 (about US$ 40) for a night – pretty low for Rio, especially in the wealthy area of Barra. And it was a great place – very safe neighbourhood, very quite, and near plenty of places to eat and relax. Definitely would recommend it. A couple of runners from São Paulo stayed there as well – they arrived at the same time as me – and it was good to wander around with them. The taxi driver taking us there was slightly crazy and dodgy though – he almost crashed in to the back of a car stopped at a red traffic light and braked and swerved at the last-minute, before going straight through the light. He blamed the driver of the other car for having stopped, complaining that he didn’t need to stop for pedestrians…. I was happy to get out. Aside from this, however, Barra was very nice – extremely different from the main southern and central zones of Rio – it was almost like a different city entirely

The day of the race… 7am was the start time, so we got there at 6am. Light warm ups and stretches; a bit more water… psyching ourselves up for the race with music playing loudly in a party-like atmosphere at the start… trying to make the legs feel slightly less heavy… and at 7am, off we went.

En RouteThe first minute was spent shuffling along with the peloton to the starting line – there were 3,000 runners and I was somewhere in the front-middle. The music soon faded away, and it was just the sound of our footsteps on the tarmac and the waves. While at the São Silvestre it seemed like the entire city was out watching the race and cheering everyone on, here the event was much less popular, and only a few early-morning drinkers and surfers were watching – probably more bemused than anything else. My legs felt heavy still for the first ten minutes but I was able to establish a nice rhythm of about 5m24s per kilometre and felt good after those initial minutes.

There were water points every three kilometres and I was grateful for every one of them. I would take in general two cups of water and a gulp of Gatorade at each point – one cup to pour over my head and cool me down, and one to drink for hydration. Definitely helped as it was 25C so pretty warm. I had a couple of “Gu” energy sachets, which were fantastic – I took one after 8km and the other after 15km. I prefer the taste of Blocks, but Blocks are more solid, so harder to eat when running, where Gu is what the description says… Gu-ey! So easy to eat and swallow.

I managed to keep up the rhythm for the first 17km or so, up to the main uphill. I was pleased that I managed to beat my 15km São Silvestre time by about six minutes, reaching that point at 79mins. At the uphill, though, I felt my pace dropping a little and then it turned more into a mental battle with myself. It would have been easy to slow down or maybe just have walked a little, but I refused to let myself and had to push myself forward. Am pretty sure that had I done more training, it would have helped a lot here. After the hill, it was okay again, until the final kilometre, or, to be more precise, the final 800 metres…

At that point I could see as sign saying “500 metres” to go… then a bit ahead “400 metres”.. etc… I had been quite happy with just kilometre markers before this, so the time it took me to go every one of those last few hundred metres seemed to take forever; it was like some twisted form of torture!! I am sure they did it for good reasons, to encourage people those last few hundred metres, but for me… well, I was glad to cross the line! And I was elated to have completed my first half marathon!

My final time… 1 hour, 54 minutes, 59 seconds!

Definitely extremely pleased with myself for this, and confident that I will be able to do better next time: Porto Alegre in little over 82 days on 30 June. Check the website of the organisers – if you are around, give me a shout!

(Final note… Aside from the photos from Asics, I didn’t take many pictures from Rio this time, so have included a few from last time I went – such a great city!)