Gebrselassie Still in the Running for More in Manchester

Veteran runner is enthused by the challenge of younger stars ahead of today’s Great Run

Haile Gebrselassie excitedly surveys the Manchester streetscape below him from the 23rd floor of his hotel. His eyes pop as, rhythmically stirring sugar into his coffee with one hand, he uses the other to point at the sights he will run past today. Clink, clink, clink.

The 36-year-old Ethiopian distance runner has set 26 records, won eight major gold medals and is the world record holder in the marathon. Yet, still, he cannot wait to compete in the 10k Bupa Great Manchester Run. It seems extraordinary: does he never lose his enthusiasm?

“Well, yes, I get a bit tired of it all,” he says. “I’ve been to many World Championships and that’s why I have decided not to compete in them this year. What I don’t like especially is all the group training, preparation, you have to stay with the group. Your program is under the federation, they bring you here and there. I don’t like that.” He will, instead, attempt to break his own marathon world record of 2hr 03min 59sec in September, in Berlin, the same venue as the World Championships.

Age seems to dictate a new set of priorities. “I don’t want to train with someone who asks me do this, do that. I’ve been already many years and I’m tired of that. I’m happy training by myself. I want to be independent.”

Just as Gebrselassie really begins to sound his age, he suddenly grows animated. “For me, with athletics, I feel like I’m only just starting,” he says. So how does he feel when he sees all these young runners powering through on to the world stage, the Ethiopian 10,000m and 5,000m world-record holder Kenenisa Bekele, the 22-year-old Kenyan Sammy Wanjiru, who won the Olympic marathon last summer? Their achievements are already eclipsing Gebrselassie’s records: does that make him feel old?

“I notice my heart is pushing to run next to these youngsters, to show how I am,” he says. “I want to show them age is a number. I want to give them an example. To keep showing them for many years what I am doing. But I also learn a lot from them. Learning is not only from elders. They are doing fantastic things and I find it inspiring. I’m really happy to think of the future and who will be competing in the marathon.”

Gebrselassie admits he no longer has the speed to compete on the track. In Beijing, he chose not to run the marathon because of the pollution and, in the 10,000m, he finished fifth. “I was very good until the last 300m,” he smiles. “I lost all my speed. If this was 10 years ago, it would have been easy, but now I have to get used to it. Yes, I could train for it, but I would be risking injury. Instead, let me keep training for a marathon.”

Calm acceptance of the limitations of an ageing body was not always there. As a young man heading toward his 30s, Gebrselassie recalls growing frustrated by injury, irritated as his body no longer responded the way he wanted it to.

“I was very angry about it. I said, ‘Why did this happen to me? Why?’ When I had a serious injury, my character was completely different. I had a lot of problems with my family, sometimes shouting, I even started to drink because of injuries. Now, when I’m injured, I learned that this is what sport gives.

“I started young in marathon running. It’s not easy to keep competing and training for a long time, and it cost me a lot. It took a lot of my power. But I’m fine with that now.”

It is a strange paradox that age makes a better marathon runner. As well as the training – 35km a day – Gebrselassie runs several businesses. His brow furrows as he discusses the concerns of the global economic climate.

“I import cars – Hyundais – from Korea, to sell in Ethiopia. Usually, we sell around 700 a year. I know this is nothing in a country like England, but, in Ethiopia, that’s a lot But, this year, I know we will not sell anything like that number. But, even in a world economic crisis, there are advantages as well as disadvantages. We are building a hotel and the raw materials are cheaper to buy.”

In addition, Gebrselassie has invested in Ethiopian property, runs a cinema and a fitness center, and set up two schools with more than 2,000 students. He is also the global ambassador for G4S 4teen, a project through which he mentors 14 aspiring young athletes – in sports as diverse as weightlifting and BMX – from 13 countries. Six of the 14 qualified for Beijing last summer.

Business interests are balanced by philanthropic ones in Gebrselassie’s life and the whole mix is tempered by running. “Running gives me a kind of power. After training, I go to the office and spend many hours there with a lot of problems on my mind. After that, I go training again. It keeps my brain fresh – so I have to keep running.”

As the ageing statesman, Gebrselassie talks at length about the endemic problems of performance-enhancing drugs in his sport. He sighs at the mention of the 1500m Olympic gold medal winner, Rashid Ramzi, testing positive in the post-Games drugs trials.

“I heard this news,” says Gebrselassie, shaking his head solemnly. “What I don’t understand is why the athlete thinks only about today. What about tomorrow? Live today, die tomorrow is not good. You cannot cheat yourself. Think about your future, think about your children. If my children find out their dad is cheating, imagine the shame?”

“One thing I don’t like is what about the one who came second? He is now the gold medallist, but no-one will ever call him the gold medalist. It is cheating others, destroying others’ careers.”

For today, Gebrselassie’s focus will be on getting a good time in the 10k. “One of my plans is to tackle the world record half-marathon in Hengelo [The Netherlands] in two weeks’ time. But I am also preparing for the [Berlin] marathon in September. If I run under 28 minutes today, then breaking the marathon record should be easy,” he laughs.

Still, there remains the elusive Olympic marathon gold medal – especially meaningful for Gebrselassie, who has not been on the podium in the last two Games. He admits the Olympics is the one event he will never grow tired of and that a gold medal in 2012 would be the perfect end to his career. “Oh yes, the marathon in 2012. Now that would be something very special.”

To see my Favorite site to help beginners learn to run marathons click here

MARATHON TRAINING FOR BEGINNERS

Technorati Tags: Half Marathons, Marathons, Running

There are no shortcuts when it comes to training for a marathon. You will have to put in the hours on your feet training. Your enjoyment on race day will be in direct proportion to the hours you spend on preparation and training. If you are a total beginner with no running experience and a fitness level of zero you can still do it, but you will have to allow at least eight or nine months to train and prepare. Even if you are a regular runner you will still need to devote four to six months to marathon training. Time is the most important factor to consider if you intend you complete a marathon.

When it comes to marathon running, your mind is just as important as your body. Mental toughness is something you will need to have in abundance. You will face huge motivational challenges, especially when training through the winter months when rain, freezing conditions and darkness can derail your training if you let them. You will have to banish all thoughts of giving in to conditions from your mind otherwise you render your whole training program useless. Your busy or stressful workday may leave you feeling too tired to run and you will need a huge amount of mental strength to get home, change, and head out for a run but you must do it. Your intense training plan will leave you feeling exhausted and it is your mental strength that will keep you going.

Commitment is vital. You must be totally committed to your training plan from the beginning. It must be your bible for the duration of your marathon training. If you commit yourself completely to your training, you will succeed. If you are running for a charity, they will have to have your commitment. The last thing you will want to do is let down a charity.

You will need to make a few lifestyle changes to accommodate the need for proper sleep, good nutrition and training. You will need to curtail your alcohol consumption as big nights out take a long time to recover from and you will not have time to waste on hangovers. Junk foods are out as you need your body to be a finely tuned machine and will have to fuel it as such.

There you have a brief outline of the various challenges and sacrifices that must be made in order to even consider the sport of marathon running. You now need to ask yourself just one simple question…Am I up to it? There is no feeling to match the euphoria of crossing that finish line and I say that from personal experience. It’s the very same for the second, third and fourth times. If you need a challenge in your life and want question the boundaries of what is possible then this is it! Go ahead take the plunge, you will not regret it!

Kevin Hynes is a veteran marathon runner and personal trainer and provides Marathon Training Tips and advice on marathon running at http://marathontrainingtips.blogspot.com

Article Source: http://EzineArticles.com/?expert=”Kevin_Noel_Hynes

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MARATHON TRAINING FOR BEGINNERS

Technorati Tags: Half Marathons, Marathons, Running

A Mildy Amusing Story about Fear

A certain level of fear is healthy (smart even) but a life limited, or even controlled by fear is tragic… and too many (lives) are. We can all do and create amazing (whatever our amazing is) when we take chances, get uncomfortable, put our ass on the line, persevere and stop running away from fear.

I remember my first ‘public speaking’ gig about twenty years ago.
Unfortunately.

It was a massive affair(!) …I was doing a lecture to twelve students who were completing their fitness instructor accreditation.

I had to talk for one hour.

I spent two weeks preparing.

Every day for those two weeks I wrote notes, re-wrote notes, planned, visualised, rehearsed (in my head) and generally stressed. For the amount of time, effort and preparation I put in, I probably earned about seventy five cents per hour for the whole experience.

Oh yes… I had surely arrived as a public speaker.

An orator of some note.

Not.

It’s fair to suggest that Tony Robbins was in no immediate danger.

The big day came and I arrived at the venue (a health club) forty five minutes early (can’t be too careful when it comes to traffic delays).

I sat in my car and hyper-ventilated.

I studied my volumes of notes. Again.

I was so nervous I could actually feel the pulse in the side of my neck.

I went inside and walked straight to the change rooms.

I stood in front of the mirror and looked at myself.

I looked a little pastey.

Grey, perhaps.

My light blue shirt was now a nice blend of light.. and dark blue.

Yes, that’s right; the world’s most nervous man had sweated himself into a frenzy.

I looked like I’d just run a half-marathon… in business pants, slip-on shoes and a shirt.

Attractive.

So, there I was… standing in front of the mirror, back-stroking in my own body fluids, looking at the sweat patches extending from my armpits to my hips, trying to figure out how on earth I was gonna dry my shirt, stop sweating, get my heart rate under one fifty and not freeze in front of my massive audience.

Very cool.

Let’s just say that my confidence wasn’t at an all-time high at this point.

So I took my shirt off (I had no option) and decided to commandeer the only hand dryer (shirt dryer) in a pathetic attempt to address the sweat factor… four minutes later I’m standing half naked in a public washroom with a semi-dry shirt, looking like some kinda weirdo, vagrant… when the guy who was employing me to speak, walked in.

“Man, I’ve been looking for you.”

Perfect.

So instantly my anxiety had two friends; humiliation and embarrassment.

After stumbling my way through some lame-ass explanation of my semi-nude state, my ‘employer’ hesitantly marched me up the corridor to meet my class.

He gave me some under-whelming introduction (understandably) and left the room.

My stomach churned, my mouth went dry and my heart rate hit four hundred and twenty five.

I turned to my vast audience and smiled.

Not one person smiled back.

Not one!

My heart rate hit six hundred and fifteen.

I felt my armpits spring into action.

For the next hour I bumbled, stumbled and sweated my way through, what will go down as, one of history’s worst displays of public speaking.

You probably think I’m gonna say I was crap; I actually wasn’t.

I wish I was crap.

Crap would have been an improvement.

In fact, following my first effort… crap was my goal.

Before the lecture one of my friends suggested that I should make the session interactive to take some pressure and attention off me being the only one speaking…. good idea.

In theory.

So after a fifteen minute sweaty monologue, I’ve opted for the old:

“Okay guys, any questions…. thoughts…..?

“Anything!”

“Please”.

“Someone”.

Absolute donuts.

They gave me…. nuthin!.

A sea of blank faces (well twelve of them anyway).

After my less-than impressive(!) debut I was packing up and everyone except one girl had left.

She walked toward me and for one delusional moment, I thought she might put my mind at ease and tell me I wasn’t so bad.

“You haven’t done that before have you?”

“No.. does it show?”

“Yep.”

“Err, okay… anything else?”

“You talk too fast.”

My overall emotion was starting to move from a general sickness, to more of a full-body numbness.

“Alrighty… thanks for the feedback. See you next week.”

“Oh, do we have you next week too?”

“Yes, you have me for the next five weeks.”

“Oh.”

And with those words of encouragement, she took her books and my remaining self-esteem and left.

Since that day I have done thousands of talks, worked on several continents, delivered numerous corporate presentations, University lectures, workshops, hosted hundreds of radio shows and made many TV appearances.

Amazingly.

So…. I finished my teaching commitment with my twelve students and over the course of the six weeks my speaking performance moved from… atrocious…. to crap…. to mediocre.

I was so happy to be mediocre.

I changed from the light blue (how-much-can-one-man-sweat?) shirt to the black (doesn’t-show-the-sweat) T-Shirt, learned to control my nerves a little, got my heart rate under three hundred and slowly began to develop my public speaking skills.

To say it was an uncomfortable and confronting process would be a massive understatement.

It was nerve-wracking.

And fantastic.

I hated it.

And loved it.

I learned about people.

And about me.

Tomorrow (Thursday) morning I have one of my regular TV gigs on Network Ten here in Australia. I will talk to 400,000 people live and will have way less nerves and way more fun than when I taught those twelve fitness students twenty years ago. This weekend I will do nine hours of live talkback radio on two different stations… and have a ball.

I don’t tell you any of this to impress you, but rather, to impress upon you that we can all do and create amazing (whatever our amazing is) when we take chances, get uncomfortable, put our ass on the line, persevere and stop running away from fear.

I’m also not suggesting that anyone needs to become a public speaker, motivator or coach (or anything that Craig Harper does)…. this story is about dealing with and overcoming the fear that destroys lives and breaks spirits.

As I’ve said before, a certain level of fear is healthy (smart even) but a life limited, or even controlled by fear is tragic… and too many (lives) are.

So go and find your twelve people to stand in front of… and start speaking.

You never know what might happen.

To see my Favorite site to help beginners learn to run marathons click here

MARATHON TRAINING FOR BEGINNERS

Technorati Tags: Half Marathons, Marathons, Running

Preparation - it is vital to run at least 3 times over 10 miles or longer to build the stamina to get round the half marathon course without suffering in the last two or three miles. If you can find the time to run over 25 miles per week for at least two weeks in the last month you’ll find you won’t suffer too much towards the end of the race.

Planning - take care with your race day planning. If the race is a fairly long way from home, book overnight accommodation so that you are not too tired on your big day from a lengthy drive. If you travel on the day of the race make sure you give yourself plenty of time to get there. For big races the traffic will make the journey take much longer. Make sure you have all your kit ready including your all important race number and chip timer

Food - enjoy a pasta meal the night before to increase your glycogen stores which your body will draw upon towards the end of the race. If the race is likely to be run in warm or hot weather, drink plenty of water the night before and two hours before the race. Don’t eat or drink anything you haven’t tried before in your training. Your body might give you a nasty surprise if you do something new on the day. Find out what works for you and stick with it!

Race tactics - many races encourage you to queue at the start in predictive finishing race order. Don’t stand with the 1hr 30 runners if you are a 2 hour runner. You don’t want to be seduced into starting too fast or even risk being tripped up by those who run faster than you.

Once you do start try and keep to an even pace. Try to ensure that during any bad patches - we all have them - you restrict the time you lose on your target time. A good tip is to spot a fellow runner who is running steadily at your pace and follow them.

It is highly unlikely that you will pick up time at the end of the race so try and give yourself an extra minute in hand on your target time for the last 1.1 miles - the “big mile” is further than you think at the end of the race when your legs are tired.

Above all enjoy yourself!

http://sport4me.com - the running log that calculates your fitness factor for virtual race challenges.

Article Source: http://EzineArticles.com/?expert=John_Twage

Author: John Twage

To see my Favorite site to help beginners learn to run marathons click here

MARATHON TRAINING FOR BEGINNERS

Technorati Tags: Half Marathons, Marathons, Running

Athletics: Mystery ‘drunkeness’ Scuppers Pavey

Jo Pavey finished fourth in the Great North Run after suffering a bout of sudden delirium in the final stages.

Jo Pavey, Britain’s top distance runner in the absence of Paula Radcliffe, surely did not imagine that her debut over the half-marathon distance in the Great North Run would end with her feeling like she had had too much to drink and requiring treatment in the medical tent. But that is what happened to the runner from Devon after she fell ill during the closing stages of the Great North Run.

Pavey had to be supported by race officials after crossing the finishing line at South Shields in fourth place having completed the 13.1 miles from Newcastle, and she was taken for treatment. “I was really disappointed because I wanted to do better than that,” she said. “I was really enjoying it and looking forward to the bit on the seafront but then it was like flicking a switch and I felt really weird.

“By 800 metres to go I felt delirious. I feel really drunk now - like I’ve had two bottles of wine. It was not like I felt more and more tired - one second I was fine, and one second I wasn’t. With 800 metres to go I didn’t think I would make it. My hands were blue for ages after the race.”

Yet the Commonwealth Games silver medallist over 5,000 metres still had plenty of reason to take heart from an encouraging first attempt at the distance, one which suggested her future will one day lie in the marathon. Her time of 70min 42sec was just over a minute slower than Radcliffe achieved on her debut at this distance five years ago.

“I want to try again and do it right,” said Pavey, who received encouraging words at the end from Radcliffe, whose pregnancy confined her to the commentary box. “I’d like to give it another go but I need some answers.”

Up until the final downhill section, which turns on to the coast road where the race finishes, and where she lost touch with the leaders, Pavey had been in contention with an illustrious group of runners. Berhane Adere, the Ethiopian who was such a thorn in Radcliffe’s side when she was racing on the track, broke away to win on her fifth attempt at the race in 70:03. She beat Benita Johnson, Australia’s 2004 world cross-country champion, and Susan Chepkemei, the Kenyan Radcliffe beat in the New York City marathon two years ago.

South Africa’s Hendrick Ramaala won the men’s race for the third time in five appearances when he claimed an emphatic victory in 61:03. He looked a likely winner when he joined Ethiopia’s Dejene Berhanu and the American Dathan Ritzenhein in a breakaway from the start of a race started by the England football team’s head coach, Steve McClaren.

Ramaala, 34, was unable to shake off his rivals until the 11-mile mark despite numerous injections of pace but he then surged ahead to open up a decisive gap which saw him finish 19sec ahead of the second-placed Berhanu with Ritzenhein 3sec further back in his first half-marathon.

“It was the slowest of my three victories but it was much easier than in 2003 when I had to go all out in the finishing straight,” said Ramaala. “It was kind of a tactical race, especially compared with last year when the guy just went from the start. I was saving myself for the finish because I know Berhanu has a finish. I know at his best he can fly.”

A record 80,000 people applied for the 50,000 places - despite the deaths of four runners last year. Extra safety measures and medical cover were introduced but the race organisers, Nova, yesterday announced a 29-year-old man had collapsed and died in this year’s event.

Among those taking part were the family of Reuben Wilson, who died in last year’s silver jubilee race. “To be honest, I don’t actually like running,” said Miriam Wilson, one of his sisters. “But we’re doing it for a good cause and that’s the main thing.”

A number of celebrities took part, but surely the bravest runners were Sonia O’Sullivan and Craig Mottram, the 2000 Olympic 5,000m silver medallist and World Cup 5,000m champion respectively, who jogged round in Sunderland shirts - after being encouraged to do so by Steve Cram.

To see my Favorite site to help beginners learn to run marathons click here

MARATHON TRAINING FOR BEGINNERS

Technorati Tags: Half Marathons, Marathons, Running

One of the biggest advantages of a treadmill is the ability to run day or night regardless of the weather. Where I live, it gets brutally cold in the winter, and uncomfortably hot and humid in the summer. But with a treadmill, I am able to train year round.

Another advantage with a treadmill is the ability to run at a specific pace. Most marathon schedules call for running at various paces on various days. Outside it is near impossible to know what pace you are running while you are running. You can run on a track, and look at your watch as you pass certain markings to learn what pace you have already run. And depending on the terrain, it may difficult, if not impossible to maintain a consistant pace. But if my running schedule says run 10 miles at a 10:00 pace, I can just set the treadmill to 6mph, and run 10 miles at exactly a 10:00 minute per mile pace.

The biggest disadvantage of running on a treadmill is the monotony. Most people get bored running on a treadmill for hours. I have a TV set up in front of mine, and will watch movies, or whatever is on TV.

Another disadvantage of long distance running on a treadmill is the potential for distractions. It is too easy to go take a bathroom break, get lunch, or check email. This is one of my biggest problems. I will take breaks during long runs to take care of the distractions. As long as I run all the miles, I have generally been okay in the end. But with willpower, this problem can be overcome.

Another minor inconvenience of training on a treadmill is that you are not cooled by the passing air as your run. I solved this by placing a small fan on the floor in front of the treadmill that blows air onto me to help keep me cool.

While training on the treadmill for my first road race, a half marathon, I was nervous about whether the road would be significantly harder than running on the treadmill. I did a couple training runs out on the road to see how it would feel. I was surprised to notice little difference in the impact, and found that I actually ran faster on the road than I was expecting to.

I was also concerned about the lack of hills on a treadmill. In my earlier treadmill training, I would set the incline to 3 or 4. I had read somewhere that this would simulate the road better. But I was also not able to run as fast. So at times I would set the incline to the lowest setting, and would do faster runs. As time went on, I just left the incline on the lowest setting, and run faster. I have not found this to limit my running. Most marathons are relatively flat anyway, with only a few small hills.

I was also worried that since I was not actually propelling my body forward like I would be when actually running on the road, that running on a treadmill was actually easier than running outside. This has turned out not to be an issue. When I have run outside in races, I have actually tended to run faster and easier than I have on the treadmill.

Rob Jacob enjoys running marathons and has a fitness related blog at http://www.Fitness4Sports.com

Article Source: http://EzineArticles.com/?expert=Robert_Jacob

Author: Robert Jacob

To see my Favorite site to help beginners learn to run marathons click here

MARATHON TRAINING FOR BEGINNERS

Technorati Tags: Half Marathons, Marathons, Running

Gennaro Gattuso Interview

Soccer: Milan’s Gennaro Gattuso tells Amy Lawrence he will never get revenge for 2005, but the memory will spur him on.

Rivincita. Rivincita. Rivincita… The Italian word for revenge buzzes around Milanello. Scattered across the picturesque lawns of Milan’s training camp are little bunches of journalists and television crews and each of them asks every player who passes by about rivincita. Again and again and again. Paolo Maldini leans back in his chair and calmly swats aside the irritating inquiry. Clarence Seedorf smiles sagely and maintains his cool. Kaka looks sweet and unruffled.

And then there is Gennaro Ivan Gattuso. Otherwise known as Ringhio - growler - or Pitbull, he is an emotional fireball who famously cannot sleep in anticipation of important matches and spontaneously spirals out of control afterwards, such as when he stripped off after winning the World Cup and had to be ordered to put on some kit to look decent for the presentation. Surely he will rise to the bait? Surely he will crack when provoked by the bitter memories of Istanbul?

Gattuso plays the revenge card surprisingly well. His blood is too hot to pretend he has no impulse to redress the Champions League balance that lurched so painfully away from Milan and towards Liverpool two years ago. But he is restrained enough to bide his time, not saying anything too silly or inflammatory before the two teams meet again.

As far as Gattuso is concerned, Steven Gerrard has done that sufficiently for the two teams already. The Liverpool captain’s words (which were misreported) about Milan celebrating their 3-0 half-time lead in the 2005 Champions League final prematurely makes Ringhio seethe quietly. In his moral code, there is a fundamental difference between taking sporting disappointments and personal slights on the chin.

‘The thing that upsets me most is the lies about what happened at half time,’ he says. ‘Anybody who knows me knows I understand football well enough to appreciate anything can happen in 45 minutes. Milan are a serious, experienced team. We would not celebrate a win at half-time. But maybe these stories help sell copies of autobiographies.’

So, what about revenge, then? ‘It can’t be revenge because that game will always be there, no matter how many finals I reach. The negative memory will never be erased. Six mad minutes. But we are lucky we have the chance to put that right, to play so soon against the same team. The thoughts and feelings of the last two years can stimulate us.’

Gattuso has never needed much in the way of stimulus. A son of Italy’s deep south, hailing from Corigliano Calabro on the sole of the country’s boot, he possesses the ‘fire in the belly’ natural to people from his region. Some northerners like to refer to Calabrians as terrone, a derogatory reference to farmers with scant education or culture. ‘I am a terrone and very proud to be so,’ Gattuso says.

It has made him the player he is: ‘It was a bit strange, but in my dreams I always wanted to become a player who others saw and thought, “Bloody hell. Gattuso, he never stops running! Mamma Mia, look how that guy can really run. It’s scary.” Not that my opponents should be afraid of me, but they should know I will play with a lot of intensity.’

His tempestuousness is inherited from his father, Franco, who played fourth-division football and was well known in the neighbourhood. ‘Mentally, my dad is a lot worse than me,’ says Gattuso, smiling. ‘His mind is always working, always trying to do something new. When he played he couldn’t stand losing. He couldn’t even lose at cards.’ These traits are now being passed to the next generation, but Gattuso’s wife, Monica, often has to remind him when he is playing with their child that Gabriela is a little girl and not a boy. ‘I like to muck around like a man,’ he says. ‘I never want to stop. I think it is good for kids to make a racket. That’s what I did in my childhood.’

Much of that time was spent on the beach. Every afternoon he would play football with his friends on sand pitches with goals made of containers used by fishermen. He describes it as ‘football of the soul’ and recalls how he had to fight even then to be accepted. ‘The others said, “Eh, you are only playing because you are the son of Franco Gattuso.” To be his son, in terms of football, made life complicated. I felt like the door was closed before it was opened.’

Not that his enthusiasm was remotely dimmed. ‘I was always soaked in sand, desperate to help my team to win. What does Wembley have compared to the Sunday Cup, 9.30am kick-off on the beach and 1,000 lire the prize?’

Gattuso had barely played on a grass pitch before he joined Perugia at the age of 12. He bade farewell to his tearful mother and promised his friends he would not return until he had made it.

Like Gerrard, Gattuso has written a book and in it he outlines the anatomical distinctions of a champion. These include the look of a mastiff, a fisherman’s hands, and a marathon runner’s feet - sufficient to scurry from Corigliano to Milan and back again. ‘To get to the top of the world I have had to give all my heart, my soul, my lungs. They are the three fundamental ingredients not only in football, but also in life,’ he says.

His force of character is conspicuous in a Milan team full of suave performers. His team-mates adore him because he plays like a maniac. Captain Maldini thinks the way Gattuso transmits energy to the rest of the squad is invaluable and underpins their ability to press in games.

His snapping presence was impossible to ignore during Milan’s impressive semi-final triumph over Manchester United. The commentary team on English television was obviously impressed, although their choice of adjective to describe him was enough to make you fiddle with the control and wonder if the signal had gremlins. ‘So elegant,’ chimed the commentator admiringly. Elegant? Did we hear that correctly?

By his own admission, Gattuso is a far cry from the Italian footballing stereotype. ‘I am not a typical Italian footballer. They say that my way of playing is more British, closer to the culture of Scotland and England. I had a coach when I was quite young, Walter Smith, who took me to Scotland and he made quite an impression on me. People there thought I’d be the kind of Italian player who could take people on and run past them. But I was a surprise for everyone.’

He credits his experience at Rangers as paramount to his development, recalling how ‘it was in Glasgow that the fighter Gattuso was born’. He returned to Italy when Smith was replaced by Dick Advocaat and the new coach wanted him to play in defence. After an impressive season with Salernitana, where he earned his favourite nickname of Pitbull, Serie A’s establishment clubs were on his trail. In 1999 Milan got themselves a deal for £8million.

The southerner has become a symbol of the iconic club of the north. He has won everybody over with his indefatigable spirit. As coach Carlo Ancelotti points out: ‘He is one of the most loved players because he demonstrates what can be achieved with passion and desire. Kaka, for example, is a natural talent, but Gattuso shows how with charisma and hard work you can realise your dreams. It is not possible to overestimate what he does for us. On a scale from one to 10 his importance to our club is definitely a 10.’

The boss also notes that if Gattuso were a dish he would be impepata di cozze, which is hearty, spicy and full of mussels.

Milan’s No 8 has a healthy appetite, and is reluctant to lean too far towards the athlete’s carefully controlled diet. Good boys like Pippo Inzaghi, who conscientiously eat plain pasta and thin slices of meat, amaze him. ‘He is perfect in his preparation, but I feel sick just to watch him eating while every day I’m dreaming of my wife’s tiramisu,’ Gattuso says.

He is, and will always be, his own man, living at his own wholehearted pace. Does he ever switch off? ‘I’ve tried to be calm, to be without adrenalin. But for me adrenalin is important. The doctor tells me to calm down, but I can’t do it. I can’t be calm. I like to make a racket. I like to live every moment intensely.’

One way or another, Wednesday night promises to be another highly charged occasion. Gattuso is proud of the way Milan have battled back from the blow of Istanbul and reckons not many teams would have summoned the willpower to clamber back up from the depths of Champions League heartbreak. There is a precedent, in the Bayern Munich side who lost so theatrically to Manchester United in 1999, and roused themselves to win the trophy in 2001.

Gattuso might not crave revenge as such, but he, like all the Milan players, would find catharsis if they could finish the job against Liverpool.

And what if it came down to penalties again. Would the Pitbull take one? He laughs and looks down at those marathon runner’s feet. ‘God gave me two feet, but not to take penalties with.’

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MARATHON TRAINING FOR BEGINNERS

Technorati Tags: Half Marathons, Marathons, Running

The training regime below is made up of the following components:

1: Regular runs

Run at a comfortable pace. If you’re training with a friend, you should be able to hold a conversation while you’re trotting along - if you cannot, slow down!

2: Long runs

Include a program with one long run a week, and a gradually increasing distance. This build-up is vital if you’re serious about finishing the half-marathon. Over the 10 weeks, your shortest run will be 1 mile and your longest 7. Once you’ve accomplished this distance, you will easily be able to do the full 13 mile half-marathon on race day.

3: Rest days

Rest is just as important as the running component of your marathon training. If you don’t allow your body to recover, you will set yourself up for burnout and injury - the last thing you need with race day looming. Week 10 is the so-called taper phase, where you reduce your exercise sessions so your body can recover from previous workouts. This will help you perform at your peak on race day.

4: Cross-training

Running heavily for 10 weeks can take its toll on your lower-body joints and muscles, not to mention put you at risk of injury. You can prevent this by cross-training - taking up aerobic activities other than running, such as cycling, swimming, snowboarding or skiing.

5: Stretching

To relieve muscle soreness, prevent injury and improve your overall flexibility, it’s important that you stretch your calves, quads, and hamstrings after each run - especially the long run. On the day following your long run, make sure you stretch every muscle group including your arms and shoulders - they, too, can become stiff from all the swinging while you run. Hold each stretch for at least 20 to 30 seconds.

6: Strength training

If your muscles are strong, your body will be better capable of supporting the areas that are prone to wear and tear from the impact of running, like the knees and hips. Do exercises using your own body weight, such as press-ups, squats and lunges, or use free weights and machines at the gym.

Runners are better off using lighter weights and doing more repetitions rather than lifting heavy weights. Strength training also promotes good posture, which helps even out bio-mechanical imbalances (i.e, putting more impact on one leg or knee when running).

Can I change the order of my workouts?

It’s fine to change the order of your training sessions to suit your work or family life - as long as you do as many of the stipulated weekly workouts as possible for the training schedule that you are using.

Where do I run and how do I measure the distances?

Pedometers are an obvious choice; I can’t see myself running without one now. They can be inexpensive, just make sure you calibrate yourself to the pedometer first. It is important that you choose to run in an area that you enjoy, for example around a lake or along the sea. You can measure the distance by car or bicycle and ask seasoned runners for tips on great places to run. Changing the route also keeps things interesting

Important note: Before attempting a half-marathon for the first time, it is wise to get the all-clear from your doctor, especially if you are over 35.

I have competed in running events throughout the nineties. After injuries in the army and the subsequent surgery, I have been fairly inactive. I am now competing in my first half marathon in 10 years.

You can follow the progress at http://halfmarathontrain.wordpress.com/

There is some useful information such as a half marathon training schedule.

Article Source: http://EzineArticles.com/?expert=Nolan_O’Sullivan

Author: Nolan O’Sullivan

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MARATHON TRAINING FOR BEGINNERS

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The Farmer’s Walk

The farmer’s walk is a great core strengthening exercise. This article discusses the basic technique and benefits of the farmer’s walk.

Have you ever thought that walking can actually strengthen your body? That walking can build up and energize the muscles in your core? Well, it’s true. Of course I’m not referring to your casual everyday walking or even fast-paced aerobic walks-both of which are great exercises for burning calories. What I’m talking about in this article is an incredible core building exercise that will definitely give you an intense workout with amazing results. I’m talking about the farmer’s walk and it is not your run-of-the-mill exercise.

What is the Farmer’s Walk?

Anyone who has worked, lived or spent any considerable time in a farming environment knows that it is very physical work. Even with innovative technologies, manual labor has been and is still very much a part of the job. Carrying heavy bucket-loads of water and feed for the animals can actually provide for a good workout. And the great thing is that you don’t have to live on a farm to get the benefits of this fantastic exercise. When it gets down to it, the farmer’s walk is really just walking around carrying very heavy weights in each hand.

Basics of the Farmer’s Walk

The basic technique of the farmer’s walk is actually quite simple but the benefits are many. You will need to find an area clear of obstructions and obstacles, it is recommended to use a level flat surface rather than an uneven floor. You will also need two dumbbells or kettle balls or other weights with handles for gripping. If you’re a novice and unaccustomed to weight lifting choose light weights, but to progress in this exercise you will need to gradually increase the weights you will be using. If you’re an intermediate or advanced weight lifter then select heavier weights for this exercise.

Take a weight in each hand. While keeping your arms at your sides, shoulders back and chest out, begin walking forward several feet then return to your starting point. Then repeat this again. After three repetitions, kneel slowly to the floor setting the weights down. Remember to keep your arms at your sides and your back straight as you place the weights down on the floor. Avoid stooping because stooping places undue and harmful stress on your back. Then stand up and shake out your arms. That is one set. The sets are determined by the number of times you are able to walk forward and then return to your starting place without setting the weights down. For example, walking forward 10 feet then returning to your starting place and setting the weights down on the floor would be one set. If you were able to perform two repetitions of this before setting the weights down, it would still be one set. After resting 2 minutes, kneel to the floor, take the weights in your hands and stand up-remember to keep your back straight at all times. Once upright, walk forward several feet then return to your starting place. Do as many sets as you are able but not to fatigue. I recommend performing 1-3 repetitions per set.

Don’t hold your breath while performing this or any other exercise. If you hold your breath you deprive your cells of oxygen, increasing your chances of hypoxia (oxygen deprivation) which could lead to dizziness or fainting. Instead, breathe normally and if you feel tired, set the weights down and rest. The farmer’s walk is a very good exercise and if performed properly it will not be long before you notice results. When I first worked out using the farmer’s walk, I began with 27 kilogram dumbbells in each hand and walked a distance of 10 feet and back. In a matter of a few months, I had more than doubled my walking distance and increased the weights I was carrying to one 45 kilogram dumbbell in each hand. One of the fun things about the farmer’s walk is constant change, increasing the walking distance and number of sets you are able to perform. I personally perform at least 5 farmer walk sets using very heavy dumbbells.

Benefits of the Farmer’s Walk

I’m a firm believer in establishing core strength. Core strength is important for a number of reasons. A short list of these include:

• Strong back
• Strong abdominals
• Strong glutes
• Increased muscle growth
• Increased metabolism
• Increased muscular coordination

When you perform core building exercises such as farmer’s walk, squats or dead lifts you will be training various muscle groups to work together i.e. coordinate. It takes skill and practice to maintain your balance when going from a knelt position to an upright one. It also takes balance and stamina to move about while carrying around extra weight. You’ll work many muscles in your body when performing the farmer’s walk: legs, arms, shoulders, back, glutes and abdominals. Women can workout to the farmer’s walk using lighter weights and lower repetitions/shorter distances and still reap benefits from the exercise. Men wanting to increase their muscle mass/size may choose heavier weights and perform more sets and at greater distances. As with any exercise knowledge, proper nutrition, rest, planning, patience and dedication will bring about results. And remember to consult with a physician before starting any exercise program.

Joseph Martin, B.Sc. is the administrator of Living Fit, Healthy and Happy. Living Fit, Healthy and Happy is your first stop for reliable advice on physical fitness, exercise, anti-aging and nutrition. You can visit us at http://www.livingfithealthyandhappy.com

To see my Favorite site to help beginners learn to run marathons click here

MARATHON TRAINING FOR BEGINNERS

Technorati Tags: Half Marathons, Marathons, Running

If you are just new in running the marathon, it would be advisable to start with short distance marathons such as the 5 kilometer race. This will help you gauge your level in running and help determine your endurance level. Once this becomes relatively easy for you, you can then proceed to running the farther marathons.

When running the marathon, there are a few things you need to remember that will help you finish the race. First of these things is, you just can’t run a marathon without preparing for it. You need to take constant jogs days before the actual event to prepare your body. This will help you find out if you will be up for the race or if you need more time to prepare. Once you have determined you are capable of finishing the race, be sure you have the right running shoes so that you can avoid unnecessary injuries. Keep a steady pace during the race and as much as possible keep yourself hydrated. You do not want to collapse and find yourself in an ambulance. Take the necessary steps that you will need to prepare for the event and during the event and soon you will be running like the pros.

http://www.therunningadvisor.com

Article Source: http://EzineArticles.com/?expert=Jeff_M_Ray

Author: Jeff M Ray

To see my Favorite site to help beginners learn to run marathons click here

MARATHON TRAINING FOR BEGINNERS

Technorati Tags: Half Marathons, Marathons, Running