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November 02

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WOMEN IN MOTION

November 2002
Vol. 3, No. 12

This Month Contains:

~Articles:
 
1.Racing Strategy

~From Around the 'Net

1. Fast Twitch Muscle Fibres
2. Stress
3. Weight-Training Exercises and Stretches
4. Water & Heart Attacks
5. Life Expectancy – Female

~Words of Inspiration

~The Running Woman Board


Racing Strategy

Strategy is a very important tool in winning races. Often, races will have many runners of similar standard and ability competing against each other. The deciding factor in who crosses the line first in these races often comes down to the person who has the better tactics. When formulating race strategy, the runner should be aware of the strengths and weaknesses of his or her opponents. Points to consider when planning strategy are

1. Who poses competition in having a fast finishing speed?
2. Who is capable of making a burst to the finish?
3. Who employs a fast pace throughout the race?
4. Which runners like to break away from the pack early and build up a big lead?
5. Which runners are comfortable when they are leading, however, may discouraged if overtaken?

The above factors may play an important part in how you plan your race tactics. A runner's first priority is to make sure that she is in her best physical condition. Know your strengths and weaknesses. If you do not have a fast finish, plan to try to break away from the fast finishers early on in the race. This can be done by gradually increasing the pace or by a series of fast bursts. A gradual increase in pace is always desirable. Fast bursts are usually more damaging when you are already into a fast pace.

Make sure that you stay in contact with the leaders. Then when the finishing line approaches you need to time your final burst so that you can reach the line with the maximum amount of energy used. This burst should be timed so as not to give your competition time to retaliate.

If you are attempting, to run a personal best time for a certain distance, in a race with superior runners, run at an even pace. Running at an even pace is the most efficient way of running a race and the easiest in trying to run personal best times. Resist the temptation of running too fast at the beginning of the race. Stick to a schedule and be on target to finish stronger and obtain the set goal.

Good Luck and Great Runs


The Running Woman Message Board

The Running Woman Message board has picked up and grown to an amazing high. A great mamy new runners are emerging with an interest in using running as part of a renewed lifestyle and seasoned runners set goals for 2002. Thanks to the membership for keeping the daily sign-ins going. They have really caught on. More members are striking up conversations with each other as they see connections. Let's hope they continue. We will continue to offer advice to all posts. Thanks to all of you who have provided assistance to members old and new. Good Luck and Continued Running to all.
Gord


If you wish to have us feature a picture of you and an article about a road race you have enjoyed, contact us.


The New York City Marathon


Ready and Waiting


400 Metres from the Finish Line

Not try to drag things out, but her impressions of NYCM had to wait until we returned home at midnight last night. We talked at the kitchen table until 2:00 a.m. The long lineups at the washroom area, caused her to be one minute late getting to the red zone for the 1000 females given the FXXX numbers. She and another lady were told, "Too Bad, You're Late, You Run with the main group". As the other lady swelled up with tears, Fariyal replied,"No Way Buster" and saw other people slipping through a closed gate. She took her by the hand and the two of them entered.
She eventually saw the area for the Red Zone Females and showed that person their bib numbers. He said that they were supposed to be there 10 minutes ago and said to get inside quickly. The lady told her that her mother was dying of cancer and she was running this marathon for her. Her mother had also told her that today an angel would be watching over her. She told Fariyal that she was that angel today.
Thus Fariyal started at the rear of 1000 runners. This cost her 18 seconds to get to the start line. I don't know if you knew, but there were three starting times. The first was for the elite females, the second was for the elite males and the Red FXXX females and the third time was for the main group. So she ran slow and started taking pictures. She has many pictures of the marathon all along the 26 miles.
For the whole marathon, she felt great and kept stopping to take photographs along the way. The route was wall-to-wall spectators much like Boston in 96. The roar of the cheering was great and the only time there were breaks in the crowd was when she was running on the bridges. Here it was erie in the sense that all you could hear were your feet. Many of the runners wore their names on the front and people were calling them by their name.
Here it was funny for her as a friend of ours who owns a boat called the NaHoko 2 in Honolulu sponsored her. She had the name of his boat sewn on her singlet. People were calling out,"Go Hoku". John will get a laugh out of this.
She loved the entrance to Harlem with the red carpet on the bridge.
She never got tired and never felt sore. Took three sips of Gatorade and three sips of water at each aid station. Never used her Sharkies or Advil.
As she approached the finish line, the announcer said," Female runner F332, Fariyal Samson, Canada. Happy Birthday." And everyone there sang Happy Birthday. A real nice touch.
When she finished, she felt emotionally drained as there was no one there to greet her and everyone else seemed to have someone. She felt like sitting down and crying. As she walked around, people asked her if she had just run the marathon. Then they asked why she was not walking funny like everyone else. She then waited for the remainder of the Calgary group to finish and greeted them.
At the time she called she was in the New World Coffee shop and planned to call a taxi to go back to the hotel.
The final standings as of today say:
Adjusted Standings (Top 100 Female Finishers

Female Age Group Bib # Name Finish Time Country Rep
87 45 F332 Fariyal Samson 3:10:38 CANADA CAN

Running a marathon in a giant city like New York and Boston allows you to experience a feeling generated by the spectator crowd. Fariyal really enjoyed this.
As it was amazingly cold, runners were tossing expensive tights, sleeping bags to the side. She kept her running gear except for what she put in the UPS bags.
Some runners told her that she was lucky to be running on the upper level of the bridge as males always peed off of the bridge and the wind carried the spray down to the runners below. She saw lots of that going on plus one man actually taking a dump over the side of the bridge. Some females, not to be left out were peeing right on the bridge. But you see everything at a marathon.
The added thrill for her is looking at the collection gathered from the marathon that has her 34th birthday printed on it. She as already asked if she can run it again the next time if falls on her birthday. I guess seven years from now is okay.
It is costly even without considering the exchange of our dollar. The hotel room ended costing $189.00 USD per night and was a very tiny room (she said our condo in Honolulu was larger). Add to that taxis, airfare and it just adds up. But she would not trade the experience. The Momma Mia performance on Broadway was terrific. It was bloody cold for her (these people born in Africa just can not take it). LOL.
Anyway, just over four weeks and she can 'cook' in Hawaii.
So that is it. Marathon 29
Good Luck and Great Runs
Gord - Women in Motion who wishes he had been there.

From Around the 'Net

1. Fast Twitch Muscle Fibres
There are two major types of muscle fibres in the human body: fast and slow twitch. Fast-twitch fibres contract at approximately twice the speed of slow-twitch fibres. They are employed during fast movements, such as sprinting. While these fibres contract more quickly, they also fatigue more quickly. It is believed that athletes who are superior at short, quick movements possess a greater percentage of fast-twitch muscle fibres. Genetics helps.

2. Stress
Stress can mask itself through many physical ailments. While you should have any bodily symptoms evaluated by a physician, do not rule out the fact that stress may be having a negative effect on your health. If you feel stressed out, try talking it out with a close friend or family member. Many people also find long walks or warm baths to be great stress relievers.

3. Weight-Training Exercises and Stretches
Runners can't ignore the benefits that strong arms bring to their workout. During your run, you're constantly pumping your arms. If your arms wear out, your running technique will suffer and your time could decrease. You might not realize what is slowing you down, but on a long run your arms can wear out just as easily as your legs. Also, strengthening your arms is a great way to improve posture and prevent injury. Strong arms create a balanced body and a balanced work out. Luckily, because your arm muscles are relatively small, you don't have to work them as much to see the effects. Try the dumbbell biceps curl to increase your arm strength.

4. Water & Heart Attacks
Drinking more water and less of other beverages may lower your risk of having a heart attack, according to a study published in the May 1, 2002 issue of the American Journal of Epidemiology. The investigators examined data from a lifestyle survey sent to more than 20,000 men and women in 1976. They found that during the six year study period, women who drank more than five 8-ounce glasses of water each day had a 41% less chance of dying from a heart attack when compared to those who drank two or fewer glasses each day.
Men who consumed large amounts of water demonstrated a 54% reduction in their chance of dying from a heart attack. The opposite correlation was seen for participants who drank larger quantities of non-water fluids. Water is an essential calorie-free part of your diet. It is generally recommended to drink at least eight 8-ounce glasses of water each day. Consume even larger quantities when exposed to warm temperatures and during periods of physical exertion. <

5. Life Expectancy – Female
In 1840, Swedish women had the world's longest average life expectancy: 45 years of age. Today, Japanese women have the longest average life expectancy of nearly 85 years of age. In a study published in the May 10, 2002 issue of Science, researchers report that during the last 160 years, the average human life expectancy has steadily grown at a rate of one year of life every four years. They theorize that life expectancy will continue to grow at this rate, with no future "cap" in sight. At this rate, the average human life expectancy should be 100 years of age in about 60 years from now!


Words of Inspiration

"Competing in a marathon or triathlon will probably be one of the most difficult physical challenges of your life. But there is much more to these endurance events than the experience for your body: the planning of your training schedule, the discipline to carry out your training, the process of developing goals for the race, the camaraderie with your training partners. All of these aspects of endurance racing give you a great sense of accomplishment and help to develop your character. Being ambitious and successful in your racing life will help you to succeed in your relationships, your career, and your spiritual life."

-Tim Hedlund


About This Newsletter

Experts - we are not. Information presented here is a collection of research with a taste of experience and opinion added for flavour. We don't get upset if someone disagrees with anything that has been said or written. In our experience with runners, it is difficult to get agreement on most anything. If it works for you, then it works.
Neither Women in Motion nor the author of this newsletter provides professional medical advice. The information in this newsletter is intended to help you better understand running issues. It is not intended to replace the advice of a physician. If you read something in the newsletter that contradicts what your physician tells you in any way, always follow your physician's advice.


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Gordon Samson, Editor
Women in Motion

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-Fariyal Samson, B.PE, B.Ed
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