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Saturday Long Run routes and info now posted on the Facebook page Runnersway

Saturday Long RunMarch 2014 Shell Gas Station Airport

Start 5am Routes posted on the Runnersway Facebook page.

Saturday Long Run

Trimart Rendezvous
Start 5am Routes posted on the Runnersway Facebook page.

Saturday Long RunJanuary 2014

Trimart Haggatt Hall
Start 5am Routes posted on the Runnersway Facebook page.

Saturday Long Run
October 2013
Meet at Car Park Opposite Weisers Beach Bar Spring Garden Highway, Start 5am

Training Route is a out and back. See below for turnaround points


wk1 4k

Esso Gas Station

wk2   4k

Esso Gas Station.

wk3   6k

Cin Cin Restaurant

wk4  6k

Cin Cin Restaurant

wk1 8k

wk2 8k

Lashley Road ( look for sign on the right)

wk3 10k

The Cliff Restaurant

wk4  12k
Blue Monkey Restaurant


wk1 Rest

wk2  12k Blue Monkey Restaurant

wk3  14k Sandy Lane

wk4 16k Sandy Crest Medical Centre

Like the Runnersway Facebook page for training routes

Saturday Long RunAugust 2013Partner up and meet at own venue

Saturday Long Run
July 2013

Meet at Adrianna’s Complex Start 5am


wk1 No official run



Group run TBA



Group run TBA

Advanced 21 – 42k


18 – 20mi

July 2013
TrainingRun Double Studies have shown runners who run higher mileage have better economy and cardiovascular fitness than athletes who run less. So instead of going out for one run a day, divide your normal run by two. Your second run should be three quarters the distance of your normal run. e.g On a day in which you’d normally do eight miles, you’d run four in the am and six in the pm. Fuel Water it down – twenty percent of your water intake comes from food especially fruits and vegetables. Add some cantaloupe, peaches, and strawberries to your diet this summer to help stave off dehydration. These fruits are mostly water and rich in potassium, and electrolyte lost through sweat. for something new try a cool soup: blend peaches, cantaloupe, peach nectar, lime juice, and a touch of sea salt. Mind and BodyDial it down not every run is going to be great. If your mind is completely zapped after a long, hot day, don’t force a demanding workout instead, go out for an easy three to four miles and reschedule your workout. June 2013TrainingRope ‘Runs’ Try your hand at jumping rope to increase endurance and stride frequency. Start conservatively with 6 stints lasting 30 – 60s each. Run in place focusing on high knees. Rest 30 – 0s between each stint. Your goal is to build up to 3 minutes. Fuel A 2010 study found that athletes were more successful losing weight with a diet that was 35% protein than one that was 15% protein. Protein preserves lean muscle mass and controls appetitie. Mind and BodyStress less when your body is overwhelmed by training ( or other stressors) it produces hormone that cause anxiety. Stress also halts chemicals like dopamine, a neurotransmitter in the brain that has a big bummer effect on mood when it depletes. Crankiness probably means not enough recovery.

 Saturday Long Run
June 2013

Meet at Brownes Beach, Start 5am


Out and Back Turnaround points indicated:


wk1 5- 6k run/walk


wk2   6 – 7k run/walk

Southern Surf Hotel just passed Chefette Accra

wk3   Rest

wk4  5k

wk1 10k

Pizza Man Doc

wk2 11k

Plantations Restauran

wk3 De Heart of Barbados 10k

wk4  8k timed run


wk1 16mi

wk2  16mi

wk3  De Heart of Barbados 10k

wk4 17mi

Like the Runnersway Facebook page for training routes

May , 2013


Back Power – Back extensions help keep your core strong, a key to healthy running. To strengthen your lower back: lie face down press your pelvis into the floor, and lift your head, chest, shoulders, and arms. Start slow, with just a few repetitions and work up to holding each lift for 5 seconds.


Snack right when done right, snacking can be a key component to a runners daily diet, says sports nutritionist Deborah Shulman, PH.D. “Eating every three hour to four hours helps  control appetite”. If you have crave a salty snack, try popcorn- it’s a high in fiber and low in calories.

Mind + Body

Calm the competitor – during a race or in training you might measure yourself against a faster running buddy, a random runner, or everyone in your age group. Instead, think of competition in a positive way. “ If someone’s a little better use him to get the most out of yourself,” Instead of saying, he’s going to beat me, think, I’m going to see how long I can stay with him.”

Target Event for April

OISTINS FISH FESTIVAL 10K Run:  Mon. 1st (6:00 AM)

Route: Please communicate with the race director re a new route

Race Director: Mr. Jasper Blades, [email protected]

April 2013


Go Faster – Speed work is a great calorie burner, since you burn more calories per minute. After  1k to a mile warmup, run for 10 minutes at a comfortable pace. Then alternate running hard for one minute and easy for one minute, 10 – 15 times, then cool down with a 10 minute easy run.


Add color – eat red, yellow, orange,  green, or purple foods, and this doesn’t mean red wine and Lucky Charms. Instead pack your diet, with fruits and vegetables. They’re low in calories and loaded with vitamins and minerals your body needs. They’re also rich in fibre, which is key for slimming down.

Mind + Body

Plan accordingly set aside one hour every week end to map out your meal plan for the upcoming week. Then create your shopping list. Stock up on quick and healthy staples, such as tomato, and pasta sauce, whole wheat pasta. You’ll notice when you take time to plan meals, one thing will be missing from your grocery cart – junk food : )

March 2013TrainingRest Seriously you won’t lose fitness when you take a day or two off. Rest days help your body recovery  and are the best way to get rid of that flat feeling many runners experience after a hard seegment of training. If you’re a masters athlete, rest is even more important. March 2013FuelEat and Be Merry If you find yourself getting cranky on long runs your body is likely low on carbs. Low carbs cause your blood sugar to drop. Take an energy gel or other ready fuel 60 to 75 minutes to keep running well (and happy 🙂 ) March 2013Mind and BodyBuy New Shoes good gear often equals healthy running. Make sure to replace your shoes before they lose their effectiveness. Which is after about 300 to 500 miles. not sure how many miles your kicks have? Look at the foam under the heel. If it has deep wrinkles, you need new shoes. If you’re training for a race, buy the new shoes you plan to complete in about a month before the race so you can get use to them

Intervals: Why Do We Use Them:

When I was a in England , I played soccer in high school. My coach at the time was a conditioning freak and used to make us run intervals…a lot. We would do Indian runs, or suicides, or half-mile intervals etc. We would run as hard as we could until we thought we were going to puke, then, between drills, my teammates and I would curse the coach, and ask ourselves, “Why are we doing these?” We never really got a satisfactory answer, so we just kept on doing what we were told.

Most coaches prescribe intervals, and similarly, many athletes perform intervals, but oftentimes, it is not clear why. In particular, the athlete may not be aware of what the intended objective of the interval training, and may just be “doing what I’m told”. Is the goal of performing intervals simply to make the athlete “tougher” and more resilient? Are they simply being done to mimic the high intensity repeated efforts of racing, or are there specific physiological adaptation sought after by using intervals in training? Is there more to performing intervals than just being able to go “as hard as you can” for 2, 5, or 10 min? Are some intervals better than others, i.e., is there a reason to perform 2 minute intervals over 10 minute intervals? This may seem like a lot of questions, but they should be addressed before a coach, or the athlete, embarks on a period of interval training. By addressing the ultimate objective of the interval training approach, the athlete may be more likely to give everything required in the efforts. Further, consideration of the intervals being used, and how they relate to racing objectives, may help eliminate potentially irrelevant training approaches.

Exercise Physiology tells us there are three primary principles of training: specificity, overload and reversibility. Intervals can be used to address the first principle, by mimicking the demands of a particular event. This may be the most common reason most athletes perform intervals. For example: the athlete is training for the pursuit on the track, and it is anticipated that the event will require a 5 minute all out effort; in preparation, the athlete may perform 5 min intervals. In this case though, the training is being used for a very tangible purpose. The athlete can clearly see, “I will need to go as hard I can for 5 min, so, I will train as hard as I can for 5 min.”

The second principle, overload, can also be addressed through the use of intervals. If an athlete needs to perform sustainable efforts of 10 min within the context of their event, they can perform efforts in a progressive overload fashion that build from 5, 6, 7 up to 10 min, or more in duration. Using intervals, progressive overload of duration (or even power if using power meter) can be applied in a very specific manner. Finally, the third principle can be addressed by not performing intervals. To paraphrase one of my graduate professors, “Use it or lose it baby!”

Another, less tangible way to use intervals is not necessarily to address specific effort durations of an upcoming event, but within the larger context of the overall training program, to target specific physiological adaptations that will result in improved performance at a later date. By this, I mean that certain intervals can be used to specifically target adaptations resulting in improved VO2max, whereas others may be more likely to elicit adaptations to the lactate threshhold. Moreover, certain intervals are effective at raising one’s anaerobic capacity or neuromuscular fitness.. Once these objectives have been attained, the specific needs of a given event may be targeted.

It is not simply the duration of a given interval that results in such adaptations, but the manner in which the interval is performed at a given intensity. In other words, an interval may not need to be performed “as hard as you can” to target the desired adaptation. It may be better to perform at a given percentage of VO2max, for a given duration (neither of which may be maximal), which induces an overload, but it’s not unduly stressful. Also, depending on how an interval is performed for a given duration, say 3 min, the adaptation may be more anaerobic or aerobic, and vice versa; all 3 min intervals are not created equal. Therefore, knowledge of the physiological responses of various interval approaches will provide the coach and/or athlete with information to most effectively use intervals to target not only specific needs of a given event, but also the physiological adaptations that will ultimately result in improvement as a runner or recreational athletet. So, in the end, the athlete should not be asking themselves, “Why am I doing these?”, but should be able to emphatically state, “I am using these intervals to improve my______”.

 Cardio-Sprint Pyramid

This adds sprint interval training for a fast and fun workout. Here, after each burst of hard work, you’ll recover for the same amount of time.

How to do it:

•Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.

During the work periods, you should have a rate of perceived exertion (RPE of 8 to 10, followed by 30 seconds of active recovery.

Build and taper the workout like this:

30 seconds sprint/30 seconds recover 1 minute sprint/1 minute recover 2 minutes sprint/2 minutes recover 4 minutes sprint/4 minutes recover 2 minutes sprint/2 minutes recover 1 minute sprint/1 minute recover

30 seconds sprint/30 seconds recover

•Finish with a 10-minute cooldown.
Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.

February 2013

Yoga Works. Spice up your workouts with a dash of Om. More than just stretching yoga gives you whole body strength, especially in the hips, core and upper body. for best results do yoga twice a week on non running days. Fuel
Quick Health. Try these healthy potato pancakes for a fast, delicious treat. Beat two eggs, with 1/2 cup of milk, combine with 2 cups mashed potato, 1/4 cup of scallion (onion) optional, and salt and pepper. Drop batter onto a heated and a lightly sprayed nonstick skillet. Cook until golden. I’ve tried these also with sweet potato which I thought gave more energy.
Mind + Body
Mantra Works. to achieve your running goals, powerful legs and big lungs aren’t enough. You need a strong head. Doubts can derail your training and racing goals, but a well chosen mantra can keep you calm and on target. Keep your  mantra short and energetic. It should be an affirmation, not a novel. And make sure it centers on action verbs like “fast”, “strong”, or “power.” January 2013

Base Training

To adapt the body to the rigors of running and to build a foundation for faster and longer runs.


wk1 6kwk2 8kwk3 10k

wk4 6k 6- 8 strides 50m distance


wk1 10kwk2 12kwk3 14kwk4 10k 8- 10 strides 75m distance
wk1 8miwk2 10miwk3 13miwk4 8mi 9 – 12 strides 100m Like the Runnersway Facebook page for training routes

January , 2013

New Year New You


Buddy Up Sign up for an event with a friend. Training together is incentive to get out no matter the weather. Even if you have to go solo, send a text message to your buddy before you lace up so they know you’re heading out. Teaming up with a friend holds you more accountable, and sharing highs and lows will benefit you both.


Start Smart Breakfast is the most important meal for most athletes, especially runners.  It not only fuels your efforts and helps your muscles recover; research shows that it even helps you LOSE WEIGHT and KEEP IT OFF. A bowl of oats, fat free milk, cinnamon, and berries boosts your energy level and leaves you feeling full.

Mind + Body

Break it Down This year, create mini-goals to help boost your confidence and keep you motivated to push on toward any bigger goals you might have. Start with a target you know yo u can achieve like running three times a week or jogging at least three miles a day. Then track your progress with visible reminders of what you’ve accomplished.

The Workout Group Periodization PyramidPhase 1Base Training Easy paced running6- 8 weeksPhase 2 Strength Training weekly sessions of tempo, hill repeats, and fartlek workouts6 – 9 weeksPhase 3Interval Speed Training weekly sessions of intervals 6- 9 weeksPhase 4Taper then Race2 – 3 weeks

The LSD run has many benefits.  First, it helps to adapt your joints and muscles to give them the endurance for long runs.  Second, it improves your cardiovascular system, strengthens the heart and increases the blood supply in the muscles; it therefore enhances the body’s capacity to deliver oxygen to your muscles.  Third, it enhances your body’s ability to burn fat as a source of energy.  Fourth, it teaches your body to store more energy as glycogen in your muscles. And finally, long slow runs teach the body to run efficiently, minimising the energy expenditure needed to move you along.  Even if you are not training for a marathon, the long slow distance run is a key element in your overall fitness programme.