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Usain Bolt: "No point to dwell on the past"
Usain Bolt's Puma Ad in New York.  

DAEGU, South Korea- World 100m and 200m record holder and Olympic champion Usain Bolt, issued a statement a short while ago, expressing disappointment with his false start in the 100m final on Sunday and apologised to his fans across the world.

Bolt, who also took time out to congratulate his friend and training partner Yohan Blake, who went on to win the gold medal in 9.92 seconds and said that he will now turn his attention to the 200m and the relays, which will be contested later this week.

“I am extremely disappointed not to have had the chance to defend my title due to the false start,” said Bolt. “I worked very hard to get ready for this Championships and things were looking good.”

“However I have to move on now as there is no point to dwell on the past,” he added.

“I would like to congratulate my team mate Yohan Blake and the other athletes who won the medals,” Bolt stated.

Blake, 21, became the youngest every 100m world champion, keeping his cool to power home ahead of Walter Dix, 10.08, and Kim Collins, 10.09.

Bolt’s ejection, has caused the IAAF to look into the current false start rules, following outcry from a number of athletes, fans and track and field pundits.

Usain Bolt: No point to dwell on the past


Seriously, losing to a record you've been holding for three years hurts. But there are other categories where Usain Bolt could join. Usain Bolt is really the fastest man on earth; he immediately moved on from a disappointment.

Adidas launches barefoot shoe

In this product Image provided by Adidas, the Adipure Trainer W, in intense blue and metallic silver, is shown. Adidas is trying to tap into the growing niche U.S. market of people who want to run in shoes that mimic the experience of running barefoot, but offer the protection, traction and durability of traditional athletic shoes. (AP Photo/Adidas)

by Sarah Skidmore

Adidas is going barefoot.

The world's second-largest athletic company unveiled its first "barefoot" training shoe Tuesday, which is designed to mimic the experience of exercising barefoot while providing the protection, traction and durability of a shoe. The Adipure Trainer, which is a cross between a glove for the feet and a traditional shoe, hits U.S. stores in November priced at $90.

The barefoot shoe is part of a strategy by Adidas, which is based in Germany, to expand into the U.S. where rival Nike dominates. Adidas joins a list of athletic makers trying to tap into the small but burgeoning U.S. market of fanatical runners and gym-goers who swear by shoes designed with as little material between the wearer and the ground as possible.

"People who believe barefoot is the way to go...are very emphatic about it," said Matt Powell, an analyst with industry research organization SportsOneSource Group. "They want to spread the message. It sounds religious but some of them are evangelical about it."

The athletic shoe and clothing business has been fairly resilient during the U.S. economic downturn, but it is an industry that thrives almost entirely on new products. When it comes to shoes, the latest and greatest captures the U.S. customer. While barefoot shoes make up a tiny fraction of the $22 billion U.S. athletic shoe industry, it is one of the fast-growing categories. Sales have more than doubled in the past year to roughly $750 million, according to SportsOneSource.

Nike, the world's biggest athletic company, holds roughly 65 percent of the market and appeals to barefoot loyalists and mainstream exercise enthusiasts alike with the traditional running shoe look of its "Free" line. Vibram has about 10 percent of the market with its Five-Finger shoe, which encases each toe separately and has come to define the style. Other big companies such as Merrell, Fila, Saucony, Asics and New Balance also have their own barefoot or so-called minimalist offerings.

Adipure Trainer M in red and black (AP Photo/Adidas)

The design of the Adidas barefoot shoe strikes a balance between the two styles. The brightly-colored trainer, which features the trademark Adidas three stripes, covers the foot as a shoe would but with a sock-like fit and toe compartments to allow more natural movement.

"The Adipure Trainer is a unique piece of equipment for elite level athletes that we're bringing to our core consumer," said Patrik Nilsson, president of Adidas North America.

The growing U.S. barefoot market is an important one for Adidas. The company runs a close race with Nike globally, but the gap is much wider in North America.

In their most recent fiscal years, Nike generated $7.58 billion in revenue in North America. Adidas had roughly $4.05 billion in revenue when translated to U.S. dollars. Nike holds roughly 46 percent market share in U.S., while Adidas comes in at a distant second with about 11 percent of the overall athletic market.

Adidas, which recently has seen its sales improve in North America, has implemented a growth strategy that relies heavily on gaining market share in the U.S. The company said it is trying to connect better to U.S. consumers through new products and marketing.

The company, which has long relied on its strength as a soccer and lifestyle brand, has put a bigger push behind other sports as well. In basketball, for example, it's expanded its products for in recent years and signed Chicago Bulls player Derek Rose, who was the NBA's most valuable player this year.

"To be successful is damn hard work day in and day out," said Herbert Hainer, CEO of Adidas speaking from the company's U.S. headquarters in Portland. "It's not just basketball or having Derek Rose or Tiger Woods, or whatever. It's a lot of different things all the time and connecting right with the consumer."
Now Adidas is trying to connect with the barefoot movement.

The theory behind the use of barefoot shoes is that the body is already optimally designed to move. Science backing up this theory suggests that traditional shoes inhibit that, which can sometimes cause the kinds of injuries that plague many runners.

Fans of barefoot shoes say they allow them to better use the body's natural motions and strengths. Some runners say they've also helped reduce injuries. Some weightlifters appreciate the ability of the shoes to lift without sacrificing their strength or stability to cushioning.

The barefoot culture has long had proponents, but it caught on widely in 2009 after publication of Christopher McDougall's book "Born to Run," which explored the history and benefits of barefoot running. The movement got further attention last year when Harvard biologist and runner Daniel Lieberman published a paper in the journal Nature that concluded that running barefoot seems to be better for the feet, producing far less impact stress compared to those in traditional running shoes.

The practice of running in barefoot shoes has been a somewhat contentious topic, though. The odd appearance of the hoes sometimes causes heads to turn in parks. Some races across the country will not allow people to run in them. And some barefoot shoe wearers have reported injuries after using them.
Shoe makers and health professionals say many of the injuries incurred by barefoot shoe wearers are a result of people using the shoes too quickly. They suggest people trying to make the switch from traditional shoes to barefoot ones do so gradually __ increasing distance over time __ to let the body adjust to how the body was naturally meant to move.

"A lot of engineering went into making your foot a high performance machine," said Mark Verstegen, founder of Athletes' Performance, a training and performance organization for elite athletes that works with Adidas. "Using your foot's natural power and movement will help you strengthen muscles you never knew you had in your feet, lower legs and throughout your core."

Adidas is going barefoot

Adidas now has a running shoe for barefoot advocates. It somehow looks like Vibram Five Fingers. But the ultimate test is by running with it. With Adidas launching its own barefoot running shoe, does this mean that barefoot running is finally here to stay?

adidas King of the Road 2011 Prepaid Reservation Forms now available

August 22, MANILA – Beginning today, you may now avail of the KOTR Prepaid Reservation Form giving you the chance to pre-register for the adidas King of the Road (KOTR) slated on October 23 at the Bonifacio Global City.

KOTR Prepaid Reservation Forms gives you the chance to reserve a slot by paying in cash at selected KOTR doors.

Visit registration booths in participating stores namely: adidas in 1) Alabang Town Center 2) Gateway Mall 3) Glorietta 3 4) Greenbelt 3 5) Greenhills  6) Newport Mall 7) Powerplant Mall 8) Robinsons Place Ermita 9) SM MOA 10) SM North Edsa 11) Shangri-La 12) TriNoma, and 13) RUNNR Bonifacio Global City and 14) RUNNR TriNoma. Choose the category you want to join, ranging from 5k, 16.8k, and 21k. Pay the race fee in cash—P1,050—for both 5k and 21k, and P1,300 for 16.8k, then receive your KOTR Prepaid Reservation Form, which indicates your Reservation Code. Only cash payments are accepted. The Reservation Code is a unique code that corresponds to a race slot.

1. Immediately log on to to register.
2. Go to the Philippines tab and click on Registration.
3. Read and accept the Terms and Conditions then click VIP/Prepaid Registration.
4. Key in your Reservation Code found on your KOTR Prepaid Reservation Form and follow registration steps as instructed.
5. Receive your confirmation email after a successful registration.

The purchase of the KOTR Prepaid Reservation Form is on a first-come, first-served basis. The purchase alone does not register you for KOTR 2011. You still have to log on to the website and register as soon as possible as the purchase of the Prepaid Reservation Form guarantees only that your race slot is reserved, not your singlet size. The Prepaid Reservation Forms are limited per store. If a certain category has run out in one store, try visiting other adidas stores.  Should you wish to register and pay online via Visa/MasterCard credit/debit card, there is no need to visit the store, simply log on to to register, read and accept Terms and Conditions, then choose Individual Registration.

Please note that no computer stations are set up in the stores. Log on to the website to register from any computer with Internet connection. KOTR Prepaid Reservation Forms are available from August 22 to August 31, 2011, or while forms last. Registration ends August 31, 2011.

For news and updates on KOTR, visit and the adidas Philippines facebook fanpage.

Everything you need to know about the adidas King of the Road 2011

I know you want this after the KOTR Run. It's on October 23!

What is the adidas King of the Road (KOTR)?
Adidas King of the Road 2011 is a running championship held across five (5) countries - Thailand, Singapore, Indonesia, Malaysia, and Philippines.

Each country is a qualifying leg towards the finals, which is held in the Philippines on 23 October 2011. The winner and runner-up of each country's 16.8km category win an all-expenses paid trip to the Philippines to compete with the best of the best in Southeast Asia.

When and where will the 2011 adidas King of the Road Philippines be held?
The adidas King of the Road Philippines will be held on 23 October 2011 (Sunday) at the Bonifacio Global City.

What are the race categories available and how much is the race entry fee?
The race is divided into the following categories:
5km Men's Open – 1,050
5km Women's Open – 1,050
16.8km Men's Open/Closed – 1,300
16.8km Women's Open/Closed – 1,300
21km Men's Open
21km Women's Open

Why is the international championship race distance at 16.8km?
With the championship race distance at 16.8km, you’ll be able to complete 2 marathons (84km) over five (5) countries with adidas KOTR 2011.

What’s the theme for this year’s KOTR?
KOTR features a different theme each year, and this year’s theme is entitled ‘Colours’. This is represented through the variety of different coloured adidas singlets participants will don. The multi-colour showcase is meant to demonstrate the vibrancy of the sports scene across Southeast Asia.

So what will your Colour be?

Just how big is the adidas KOTR race?
An estimated total of 40,000 runners are expected to pound the pavement across Southeast Asia.

How do I register?
You may register in three different ways.
1. Regular registration
Register online at at your convenience
Only Visa and Mastercard credit card/debit cards are accepted
Receive an email confirmation once registration has been processed
2. Free Run promo
Be one of the first 100 participants per store to register and get a guaranteed slot (and guaranteed singlet size in the color of your choice) in KOTR 2011
Get 50% off your registration fee when you purchase Php5,000 worth of adidas running products or register absolutely free when you purchase adidas running products worth Php7,000
Those who avail of this promo will  be getting their race kits sent to their preferred address via carrier
Promo period is from June 29-Aug 31, 2011
3. Prepaid Registration
Beginning August 22, you may avail of the KOTR Prepaid Reservation Form giving you the chance to pre-register for the KOTR 2011.
The KOTR Prepaid Reservation Forms gives you the chance to reserve a slot by paying in cash at selected KOTR doors.
As you receive your KOTR Prepaid Reservation Form, you will receive your very own Reservation Code. The Reservation Code is a unique code that corresponds to a race slot. Only cash payments are accepted.
The purchase alone does not register you for KOTR 2011. You still have to log on to the website and register as soon as possible as the purchase of the Prepaid Reservation Form guarantees only that your race slot is reserved, not your singlet size.
The purchase of the KOTR Prepaid Reservation Form is on a first-come, first-served basis.
KOTR Prepaid Reservation Forms are available from August 22 to August 31, or while forms last. Registration ends August 31, 2011.

 Avail of the Free Run Promo and the Prepaid Registration at the ff participating stores namely: adidas in 1) Alabang Town Center 2) Gateway Mall 3) Glorietta 3 4) Greenbelt 3 5) Greenhills  6) Newport Mall 7) Powerplant Mall 8) Robinsons Place Ermita 9) SM MOA 10) SM North Edsa 11) Shangri-La 12) TriNoma, and 13) RUNNR Bonifacio Global City and 14) RUNNR TriNoma.

What time is the assembly time and where? When and where can I collect my Race Kit? 

Registered participants are invited to gather at the KOTR 2011 Kick-Off Assembly from Oct 10-12, 11am-11pm at the NBC Tent, Bonifacio Global City, where race kits containing singlet, timing device, and other race paraphernalia will be distributed and a variety of activities awaits everyone. It is necessary to bring a copy of the confirmation e-mail from the organiser and a valid ID upon collecting the Race Kit.

Last-minute race kit collection may be done on the actual Race Day on Oct 23 at the event grounds from 3am-4am only. To claim race kit, please present confirmation email and a valid government-issued ID. Those who have availed of the Free Run Promo get their race kits shipped to their mailing address for free.

KOTR Race Kit.

What is the time of the gun start?

*Assembly Time: 3:30am – all runners  7th Street (START Arch)
5:00 AM 21K
5: 30 AM 16.8K WAVE 1
5: 35 AM 16.8K WAVE 2
5: 50 AM 5K WAVE 1
5: 55 AM 5K WAVE 2
6:00 AM 5K WAVE 3

What is the KOTR Ipico Card?

IPICO's dual-frequency, shoe-mounted RFID tags are easy to use, quick to collect and adidas’ top choice for the adidas King of the Road 2011.

The Ipico system works using a shoe-mounted plastic tag that is approximately half the size and similar thickness to a credit card. The tag is tied into the shoelaces and each time it passes over one of the blue Ipico timing mats, the tag ID and exact time of passing are recorded in the Ipico Elite reader box and transferred to KOTR’s timing software for processing.

It is important that the tag is flat and tied to the shoelaces correctly throughout the event.

This custom made KOTR Ipico Card is yours  to keep and can be used for the following adidas KOTR races for 2-3 more years. Leave the finish line area and keep this KOTR Ipico Card as your KOTR souvenir, a great piece of memorabilia to display along with your finishers medallion.

How about hydration and safety?

The KOTR will have water stationg installed every 1.5km along the race path, ensuring every runner to hydrate as necessary. In total, there are 14 water stations, 14 Powerade stations, and strategically located at the 21k race route are 2 sponge stations, and 1 banana station.

On first aid, the KOTR is fully equipped with first aid teams to attend to runners needing assistance. There are a total of 15 ambulances, 15 medic stations, and 11 medics roving on bicycles. There will also be marshals – police men, traffic aids, and radio communicators manning various points at the race path.

Winning (no, not the Charlie Sheen way)

Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up.

Amby Burfoot, The Runner's Guide to the Meaning of Life

Source: Runner's World Daily Kick in the Butt

Usain Bolt: Case Study In Science Of Sprinting

by Jay Hart

One year from now, the 2012 Olympic Games will begin in London, where all eyes will be on the incomparable Usain Bolt -- the Jamaican sprinter who is more than living up to his name.

Since 2008, Bolt has taken a jackhammer to the 100-meter world record, lopping off a whopping .14 seconds. That might not sound like a huge chunk of time until you consider it's twice as much as any other sprinter has shaved off the world record since the advent of electronic scoring.

Logically, one would think that Bolt did so by moving his legs faster than anyone else. Only he didn't.

Speed, as it turns out, may be completely misunderstood.

When Bolt established the current 100-meter world record in the 2009 world championships, running it in 9.58 seconds, he did so by moving his legs at virtually the same pace as his competitors. In fact, if you or I were to compete against Bolt, our legs would turn over at essentially the same rate as his.

This is a theory put forth by academics and track coaches alike who contend that running fast has more to do with the force one applies to the ground than how quickly one can move one's legs.

More than a decade ago, Peter Weyand, a science professor at Southern Methodist University, conducted a study on speed. Comparing athletes to non-athletes, Weyand clocked both test groups as they ran at their top speed. What he found shocked him.

"The amount of time to pick up a leg and put it down is very similar," he says. "It surprised us when we first figured it out."

So if leg turnover is the same, how does one person run faster than another?

Weyand discovered that speed is dependent upon two variables: The force with which one presses against the ground and how long one applies that force.

Think of the legs as springs. The more force they can push against the ground, the further they can propel the body forward, thus maximizing the output of each individual step. In a full sprint, the average person applies about 500 to 600 pounds of force. An Olympic sprinter can apply more than 1,000 pounds.

But force isn't the only factor. How quickly that force is applied factors in as well.

For this, think of bouncing a beach ball versus a super ball. The beach ball is soft and mushy and when bounced on the ground sits for a while before slowly rebounding back into the air. Conversely, a super ball is hard and stiff and when bounced rebounds almost instantaneously -- and at a much faster speed than the beach ball.

The average person's foot is on the ground for about .12 seconds, while an Olympic sprinter's foot is on the ground for just .08 seconds -- a 60-percent difference.

"The amount of time [one's legs are] in the air is .12, regardless if you're fast or slow," Weyand explains. "An elite sprinter gets the aerial time they need with less time on the ground to generate that lift -- or to get back up in the air -- because they can hit harder."

So what makes Bolt faster than even the elite sprinters? And can he run the 100 meters even faster than 9.58 seconds?

Bolt's superiority is often explained by his unique combination of height, strength and acceleration.

At 6-foot-5, Bolt is two inches taller than fellow Jamaican Asafa Powell (pictured together below) and has six inches on American Tyson Gay -- two of his closest challengers. While it takes most elite sprinters 44 strides to complete 100 meters, Bolt does it in 41.

"Would you rather take 44 steps to your car or 41?" asks Dan Pfaff, who coached Canada's Donovan Bailey to the 100-meter gold during the Atlanta Games in 1996.

Pfaff, now working in London to help boost Great Britain's track-and-field hopes for 2012, says Bolt's height gives him a distinct leverage advantage.

"If you're digging a hole in the ground, you have to get a longer lever to pry [out a rock]," he explains. "If you can control those levers and make them work efficiently, it's a huge advantage."

It's Bolt's ability to control the levers that is so unusual for a sprinter his height.

While taller sprinters may be able to reach a higher top-end speed, getting up to that speed isn't as easy. This can be explained physiologically -- smaller people can exert more force in relation to how much they weigh -- but Weyand prefers a more simple visual to show this to be true.

"You can easily imagine a 4-foot-10 gymnast doing a triple back flip, but imagine Shaquille O'Neal or Yao Ming doing it," he says. "You know they can't do it."

Bolt, it seems, is the exception to this rule. Though he's not doing triple back flips, he does get up to speed nearly as quickly as his more diminutive competitors.

"He has a very unusual combination of being extremely tall and relatively massive and being able to accelerate well. Those things are at odds with each other," explains Dr. Mike Young, a strength and speed coach who trains professionals in track and field and other sports. "He accelerates better than all but one guy in the world -- behind Asafa Powell -- but because he's so massive, he takes fewer strides. If you're that large, once you're moving, you stay moving."

This would help explain why Bolt still managed to break the world record during the Beijing Games in 2008 despite throwing up his arms in celebration some 20 meters before the finish. As Young explains, if the "average athlete is a motorcycle, Usain Bolt is a dump truck," and it takes a lot more resistance to slow down a dump truck than a motorcycle. Thus, when he fatigues, he slows down more slowly.

"He has the holy triumvirate," Young contends. "He's one of the top accelerators, has the highest top-end speed and the highest endurance. It's something that's never been seen before. Carl Lewis had the highest top speed, the highest endurance, but he was not the best accelerator."

Bolt, just 24, has set his goal of running the 100 meters in the 9.4 range, explaining to Britain's BBC Radio: "Because that's where I think the record will probably never be beaten."

While Young doesn't think Bolt will break 9.5 in London, Weyand, through his research, says it's possible. Though if Bolt pulls it off, it won't be because he moves his legs any faster.

Usain Bolt: Case Study In Science Of Sprinting

This is a good case study on how Usain Bolt was able to make fast sprints, creating a world record. It seems there are no surprising news on what he eats or what running shoes he uses.

Keeping an eye on today

Keeping my eye on today is about all I'm capable of. And today, I think I'll go for a run.

John Bingham, "Back to the Future," Runner's World

Source: Runner's World Daily Kick in the Butt

Running for others

The joy of running for something more than yourself is contagious and totally satisfying, not to mention tremendously motivating in training. I am both excited and honored to take part in a race that realizes that it really is more blessed to give than to receive.

Ryan Hall on running the 2011 Bank of America Chicago Marathon for charity

Source: Runner's World Daily Kick in the Butt

Have a good running day!

There's nothing quite like the feeling you get from knowing you're in good physical condition. I wake up alert and singing in the morning, ready to go.

- Stan Gerstein, runner

Source: Runner's World Daily Kick in the Butt

Are you a true runner?

 The true runner is a very fortunate person. He has found something in him that is just perfect.

- George Sheehan

Source: Runner's World Daily Kick in the Butt

The Pack Rules: Eating and Drinking

by Yishane Lee


If you're heading out for an hour or more, you need some fuel at least 30 minutes before you run. "I generally go with the three-to-one carbs-to-protein ratio," says Anna Wood of New York City, who likes whole-grain cereal with milk. Carbs provide energy, and protein and just a little fat help it last. "Peanut butter settles well in my stomach, and since it is high in protein and fat, it provides lasting energy throughout long workouts," says Jenny Jensen of Redmond, Washington. Other favorite boosts are honey on toast, oatmeal, bananas and peanut butter, fruit and nuts, granola, and energy bars.

When I run, I plan out the snack I'm going to eat after I'm done." -Liz Lawrence Atasacadero, California


If you're rolling out of bed, not starving, and only going for a few miles, you probably don't need anything more than a few sips of whatever gets you going. "As an early morning runner, I rarely eat, but I always have several cups of coffee," says Erik Petersen of Eugene, Oregon. Good choice, since numerous studies have shown that caffeine boosts performance during exercise. Dennis Ang of Hong Kong likes a prerun Red Bull, while Jordan Paxhia of Brookline, Massachusetts, drinks Emergen-C.

"If I run in the morning, a Diet Coke is a must!" says Lisa Allison of St. Louis Park, Minnesota.


You'll need to refuel on the run if you're going out for longer than 75 minutes. "I carry jelly beans and water for runs over 13 miles," says Lisa Allison of Minnesota. Jane Cullis of Toronto prefers gummy bears, while Sarah Dreier of Appleton, Wisconsin, is a Swedish Fish fanatic. Like candy, GUs, Sport Beans, Shot Bloks, gels, and energy bars all provide easily accessible carbs.

"Dried fruits and raw nuts add salt and sugar and they're calorically dense, so I don't have to carry many!" says Kristin Field of Corona, California.


For runs less than 45 minutes, water is enough. Hour-long runs require replenishing with carbs as well as electrolytes, and sports drinks do the trick. "I drink half water and half Gatorade," says Wendy Cohen of El Cajon, California. "I sip small amounts every 15 minutes." Eric Bubna of Andover, Minnesota, finds out what drink will be served at his upcoming races and practices with that. "It's important for your body to get used to it," he says. To go hands-free, use a fuel belt, stash bottles along your route before your run, or map a course that goes by water fountains or convenience stores.


Postexercise, aim to refuel within the "glycogen recovery window" of 30 to 60 minutes, says Len James of Savannah, Georgia. It's when your body most needs the nutrients in order to repair muscle tissue and replace glycogen stores. "I try to eat immediately after I run, usually a good mix of protein and carbs," says Christian Taylor of New Holland, Pennsylvania. Jack Genovese of Amherst, New York, likes pancakes and a Slim Fast. "I go with what I am craving, which is mostly carbs with a little fat and protein, like a smoothie with banana, berry, honey, and soymilk, and half of a tuna sandwich," says New York's Anna Wood.

"Eating properly makes me functional for the remainder of the day," says Ricardo J. Salvador of Battle Creek, Michigan.


"After a half-marathon or longer, I can't eat right away," says Bill Kirby. "My wife hands me a cold bottle of chocolate milk that I immediately down." A 2006 Indiana University study found that low-fat chocolate milk, with its optimal carbs to protein ratio, was just as effective as Gatorade at speeding recovery after exercise. And it doesn't have to be cold. Brooklyn, New York, chocolatier Jacques Torres drank his own hot chocolate at mile 20 of the New York City Marathon in 2002. "When people smelled it, they all wanted some," he says. Smoothies and protein shakes are good options, too.

"I go for Carnation Instant Breakfast, which has quick carbs, protein, and vitamins," says Chris Mateer of Webster, New York.


Any complex carbohydrates you enjoy are a good choice the night (or day) before a race, long run, or hard workout. "My favorite meal the night before a marathon is pizza because it's loaded with carbs and protein. I did this before my first marathon, and it's been a tradition since," says marathoner Bryan Krasovskis of Niagara Falls, Ontario.

"I notice a difference when I get quality carbs-complex carbs and nutrient-dense carbs like veggies," says Dreier.


Meat, dairy, high-fat foods, and fiber too close to your effort may make you just run to the porta-potty. "When I eat meat before I run, it tries to make its way back up," says Carlo de la Rama of Jersey City, New Jersey. "For afternoon runs, I'll avoid dairy, meat, and fiber, like apples, at lunchtime," says Rosemary Walzer of Milwaukee. "Fiber found in whole wheat makes you have to go to the bathroom," says Michael Borodynko of Sewell, New Jersey. "Too much fatty food of any sort gives me gastric problems for the next few days, so I get most of my fat from almonds, avocados, and the occasional chunk of cheese," says Lena Warden of Albuquerque. "Steer clear of burritos," says Megan Lacey of Walla Walla, Washington, who learned the hard way.

"I train hard, so why not enjoy a piece of cake here and there?" -Avery Adams Georgetown, Kentucky


"I stick with what I know, and I do not try new food items before a workout or race," says Henry Tong of Union City, New Jersey. "It's all about avoiding cramps while maintaining fuel and minerals," says R.O. Bonacquisti III. If you do try something new, just make sure it's healthy. Olympic marathoner Deena Kastor ate low-fat, high-carb Chinese food the night before winning the 2008 Olympic Marathon Trials in Boston. "My husband got take-out from P.F. Chang's," she says. "I'd never eaten Chinese food the night before a race. And he said, 'Well, you are trying to make the team for Beijing.'"


"After a torturous long run, the best reward for me is a cheeseburger and an ice-cold beer," says Daniel Guajardo of Austin, Texas. Finishing a marathon means 12 ounces of premium Japanese Wagyu beef for Dennis Ang of Tai Koo Shing, Hong Kong. "I reward myself with a few adult drinks after races. When you train for months, you deserve them," says Josh Boots of Cedar Rapids, Iowa. Julia Weisenborn of Bowling Green, Ohio, goes for ice cream. "Any kind," she says. "Large amounts."

The Pack Rules: Eating and Drinking

It is important to eat the right food as they are our fuel for running. A runner should not deprive himself of food. Isn't it good that we can still eat chocolates and candy? That's the most fantastic news.

AXN Runs Philippines

I got an e-mail notice from Summit Media. I'm sure you don't want to miss this run, because it's going to be in tandem with AXN!

Have PEACE and take HEART

Whatever you may be missing right now - a person, a place, a feeling, maybe you are injured and missing running - whatever it is, have peace and take heart - remember that any goodbye makes room for a hello.

- Kristin Armstrong, Author and runner

Source: Runner's World Daily Kick in the Butt

Running for life

Running should be a lifelong activity. Approach it patiently and intelligently, and it will reward you for a long, long time.

- Michael Sargent

Source: Runner's World Daily Kick in the Butt

Running Log

Kevin Nelson, The Runner's Book of Daily Inspiration:

When you run, you log on to yourself. You flip through the pages of your being.
Source: Runner's World Daily Kick in the Butt

Making a Difference

Mark Goldstein on the Komen Race for the Cure, a 5-K that raises breast cancer awareness :

Running has given me an opportunity to reach out and be a benefit to a fellow human being.

Source: Runner's World Daily Kick in the Butt


Kara Goucher on racing the 5K at the 2011 Avia London Grand Prix: 
My theme for that race is aggression. It's always been my style to race aggressively, but I haven't been able to do that in a while because my body lacked the strength to give me the confidence and fire I need to race aggressively. I'm ready now, and I can't wait.

Source: Runner's World Daily Kick in the Butt

I got this from one of my high school classmate's Facebook status.

Life is a race.

To all runners:

LOOK BACK to see how far you have been;

LOOK ON YOUR SIDES to check if your about to bump others and to see who are all cheering for you;

LOOK DOWN to check your path;

LOOK FORWARD to see your goal;


LOOK UP to ask for his guidance.

In the Flow

by Paige Greenfield

After a long run on a hot day, few things feel better than diving into a pool. But why stop at cooling off? By taking your stretching routine underwater, you'll be able to move your joints and limbs through a wider range of motion—and with greater control—compared to stretching on land, says Scott Riewald, Ph.D., a biomechanics expert who works with Olympic athletes. "It's easier to reach and hold the point of optimal stretch, with less strain," he says. Do this routine in the pool after a run. Hold each stretch for 20 to 30 seconds, repeating twice on both legs.

Start in a lunge position with the left leg on a low step. Bend the right knee and shift your body weight forward so your hips drop down. You'll feel this in the front of the left hip.

In waist-deep water, place one foot, heel down, on a low step. Looking straight ahead, flex at the hips to bring the torso forward until you feel a stretch in the back of the thigh.

Stand in chest-deep water and hold the wall. Step back with the right leg and press the heel down. Hold for 20 seconds, then bend the right knee slightly for a deeper stretch.

Stand on your left leg. Grasp the right foot behind you. For a deeper stretch, press the hips forward and allow the right knee to move back slightly.

Stand on your left leg in chest-deep water. Grab your right knee with both arms and pull it tightly to the chest while maintaining good posture.

Position yourself so your left side is close to a wall. Cross the left foot in front of the right. Lean to the left with your torso while pushing the right hip away from the wall.

In the Flow

According to Jeff Galloway, the best cross training for running is swimming. Hey, I never thought that I could do stretching, too!