U13 2012

Flying Hot 5K Run

Posted in Labels: fitness | Wednesday, June 20, 2012

Gustavo and François went for a 5Km run today in 34C weather. They did it in very fast 28 minutes, cooling down at every lap under a splash pad, and drinking water. Great job, amazing runners.

The secret is to keep your body temperature down.

In hot weather the heart works harder by pumping blood near the skin to cool it down, yet Gustavo's heart rate was normal (as was his speed).

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The Longest Day Of The Year

Posted in Labels: Summer | Wednesday, June 20, 2012

Welcome to Summer!

The summer solstice is at 7:09 p.m today. Do you know what solstice means? 'Stopped Sun".

At that precise moment, the sun is shining more directly on the northern hemisphere than at any other time of the year. The sun now rises 68 degrees above the horizon, compared to just 21.2 degrees on the first day of winter.

Wednesday is the year’s longest day, at 15 hours, 40 minutes and 29 seconds. On Thursday we can get depressed as the days start getting shorter: The day will be one second shorter. Read more

Did you know?

The point where the sun appears overhead on this date each year is moving and heading south, at a few metres per year, because the Earth wobbles slightly on its axis on a 26,000-year cycle. It will eventually shift back.
While maps commonly show the Tropic of Cancer 23.5 degrees north of the equator, that’s a long-term average. For now it’s actually just above 23.4 degrees.
The solstice can come anytime from late on June 20 to early June 22, because our timekeeping (in days) doesn’t match the year exactly. Earth circles the sun in 365 plus a fraction of a day, so we throw in a leap year now and then, and this constantly rearranges the date when each season begins.

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Apparent Temperature and Heat Ilnesses

Posted in Labels: fitness | Tuesday, June 19, 2012

This information may be useful for those interested in long distance running.

The chart above shows that today (29C, 60%HR, = ~37C, "some disconfort") it is fine to go for a run. Tomorrow may require precautions, however. These numbers are not exact science and every body (2 words) is different.

Adapted from "Running in the Heat; Respect Your Body, Respect the Heat"
by Mindy Solkin, and John Stanton's book.

This is intended for long distance running (marathons), but the information is pertinent.

Overheating is the result of inadequate cooling; when the body cannot keep up with the demands of evaporation of water from your skin. When the body heats up internally, it starts to sweat and sends more blood to the skin where it is cooled by coming into contact with the relatively cooler skin. However, while running, your body's demand for oxygen to the muscles means less blood will flow to the skin and this is when overheating occurs. And thus begins the tug-of-war within your body, especially if you want to keep up a certain pace. Either the blood (and oxygen) goes to your muscles to keep up with the pace demands and you start to overheat because less blood is going to the skin for cooling - OR - the blood goes to the skin for cooling, but less blood goes to your working muscles meaning you'll be forced slow down.

Dehydration is the process of losing fluid from the body, in this case through sweat. As you sweat you lose water and electrolytes. That's why drinking a sports drink containing electrolytes, as well as water, is so important. Because running in the heat exacerbates both overheating and dehydration, it is important to take precautions when running in the heat.

SIGNS OF HEAT-RELATED ILLNESS

1) HEAT CRAMPS

Causes: Loss of electrolytes and accumulation of lactic acid in the muscles.
Conditions: Muscle cramps and/or spasms, heavy sweating, normal body temperature.
Treatment: Drink water and sports drink, slow down, massage affected area.

2) HEAT EXHAUSTION

Causes: Intense exercise in a hot, humid condition and loss of electrolytes.
Conditions: Profuse sweating, possible drop in blood pressure (less than 90 systolic, the top number), normal or slightly elevated body temperature, lightheadedness, nausea, vomiting, decreased coordination, possible fainting.
Treatment: Rest in a cool place, drink water and sports drink, if BP drops below 90 systolic, call EMS, avoid activity for at least 24 hours, refrain from running or exercising in the heat for at least one week.

3) HEAT STROKE

This is a medical emergency!

Causes: Intense exercise in a hot, humid condition, older age, dehydration, obesity, wearing heavy clothing, running in the heat when you have an infection or fever, certain drugs such as amphetamines, diuretics, beta blockers, cardiovascular disease, poor acclimatization, high blood pressure.
Conditions: High body temperature (41C or higher), lack of sweating characterized by dry, red skin, altered consciousness.
Treatment: Call 911! Rest in a cool place, remove clothing to expose skin to air, apply ice packs or cool water to groin, underarms, neck (stop if shivering).

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Spiky Practice June 18

Posted in Labels: Practice | Monday, June 18, 2012

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Hot Record 13Km Run

Posted in Labels: fitness | Sunday, June 17, 2012

The hotter, the better for fitness. A new record 13Km run today in some heat, with a priceless quick upper body dip in the Ottawa River to cool down. An amazing pace too.

Have you gone for your run today? It's a gorgeous day out there, just bring water. There are several stunning egrets at Andrew Haydon.

More rewards for the runners today:

This is the heart of a 12-y old (a few bpms to spare, and lots of gas left at the end even after a long sprint!):

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Happy Father's Day, Standings

Posted in Labels: Father's Day, standings | Sunday, June 17, 2012

A soccer ball, and health, what else can we ask for?

Enjoy what your son has done:

Standings may not last, they change all the time, and is not what we focus on. However, they are there because of pure hard work of all concerned (not to mention the million things and problems that go on in the background).

The question is whether they will keep working hard. Some have stopped going for runs for example. That is where your support and a guidance as a parent comes into place.

For today, enjoy.

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A Very Busy And Awesome June 16

Posted in Labels: fitness, Practice | Saturday, June 16, 2012

Saturday was a very busy day with lots of fun and fitness, lots of hard work, but a super day, one of those days that only happens once in a long while.

Soccer:

Off-road running anyone? The coaches really appreciate the efforts of these players who work hard on their fitness:

Runners collect rewards along the way:

Video:

Zumba.

Tons, tons of fun, and sweat, and a great party afterwards. Many thanks to Elena for putting up an awesome event.

The absolutely amazing Nelda! (Made us all lose many collective kilos too!).

3h soccer, 2h Zumba, and event number 3 for the day still coming up, plus a long run tomorrow AM, not bad for an old coach.

Update. End of the day and at night:

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Beautiful Alexandria II

Posted in Labels: Match | Saturday, June 16, 2012

MVP for the match: Bicycle Kick Shar. Stars also to our call-up Monti and many thanks to his family for driving him all the way there. BTW, the family expressed deep appreciation for our gift (thank you).

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Small Runner, Huge Speed; Doing It To Improve Soccer

Posted in Labels: fitness | Wednesday, June 13, 2012

“She is fixed on her split times and understands her pace,” “That’s rare for a kid of her age.”
McCulloch started running two years ago to help improve her soccer. She plays midfield for the Ottawa South United Force U13 girls’ team.

1,500m: 4:44
3,000m: 10:12

5,000m: 18:03

Wow, that is one very fast 13-year old.

From the Ottawa Citizen today:

"Shona McCulloch may be small in stature, but she certainly knows how to stand out in a crowd.
The Grade 7 student-athlete at Longfields-Davidson Heights Secondary School, who is slightly under five feet tall and might weigh 85 pounds, gets your attention really fast. That’s because she’s really fast for a 13-year-old middle-distance runner.

The moment the girls’ bantam 1,500-metre race started Tuesday to open the Ottawa-Carleton Elementary Athletics Association board-wide track and field championships, a rain-soaked and chilly McCulloch shot off the start line and sprinted into the lead.

For four minutes, 52.39 seconds, she was the principal in a game of follow the leader. After the first 300 metres, she owned a seven-second advantage over the second-place runner and continued to lengthen it with each of her strong, fluid, effortless strides, until she crossed the finish with a 44.06-second victory.

Forty-four was a significant number for her last Thursday as well, when she broke the Ottawa-Carleton elementary school record with a winning time of 4:44 (1,500m!). That time also was two seconds better than the Athletics Ontario outdoor girls’ bantam U13 1,500-metre record of 4:46.26, which was set in 1997.

Then, two days later, McCulloch entered the Barrhaven Run for Roger’s House five-kilometre road race. Not only did she stay with the leaders, she emerged as the champion, beating 530 adult and youth runners.
By finishing in 18:03 (5Km), she scored a 15.5-second victory over Alexandria’s Eric Nielsen, who is in the men’s 20-29 age group.

She was understandably shocked when she crossed the finish line. “What am I doing? I didn’t know what was going on. I was kind of stunned,” she said, recalling her reaction to that win.

Tuesday’s inclement weather had a big impact on McCulloch, however, affecting her chances of going faster than 4:44 for 1,500 metres. “I’m freezing,” she said after she crossed the finish line, receiving her winner’s medal and congratulations from a few of her peers. As she quickly pulled away from the 20 other runners at the start, she focused on the task at hand, hoping her spikeless track shoes would give her sufficient grip for 3 3/4 laps around the track. Athletes weren’t allowed to wear spikes in their shoes to make it a level playing field for all athletes. “I went into my think zone,” she said about her race strategy. “My eyes became bigger and I said to myself: ‘keep running, keep running, someone is behind you, keep running.’”

McCulloch’s winning time of 4:52.39 also would have won the boys’ bantam and girls’ intermediate (Grade 8) 1,500-metre races at the board championships.

McCulloch has competed against high school runners in several invitational or open races this year and performed surprisingly well. She ran 10:12.15 to win a girls’ midget 3,000 metres by 44.03 seconds against runners two years older during a Dome High School series meet.

Unlike many top runners her age or older, she isn’t a member of the Ottawa Lions Track and Field Club. Instead, she trained three times a week since December with Longfields-Davidson Heights’ coach Clark Adams and with elementary track coach Travis Wing for the past month.

“My school has really helped me with training,” Shona added. “They let me train with the high school kids. A lot of teachers helped me. “I do a lot of running at school and a lot by myself. I go for a run (usually 5,000 metres before school) when I feel like it.”

Wing praised her for her work ethic and intellectual approach to her running.

She liked running so much she has adopted it as another sports activity.

But being fast on the track is only one of her attributes. She also is sincere, humble and thoughtful.
“I was hoping to get a better time than that, but that’s OK,” she said about her 1,500-metre time at the board championships.

“Everyone ran really well. It was a great honour to run against the fastest girls in the board.”

Hats off to Shona.

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More Icebreaker Photos

Posted in Labels: tournaments | Tuesday, June 12, 2012

Aeddons' dad gave me a USB stick yesterday with more photos. They are very high quality. Apparently he has lost about 100 photos, hopefully he can find them.

Slideshow:

Or access the photos (click on Slideshows, Full Screen):