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Achieving Beyond a Best Time

A personal record or personal best (frequently abbreviated to PR or PB) is an individual’s best performance in a given sporting discipline. It is most commonly found in athletic sports, such as track and field, other forms of running, swimming and weightlifting.

Source: Wiki Definition: https://en.wikipedia.org/wiki/Personal_record

Let’s not beat around the bush here – the majority of runners who enter a marathon or ½ marathon or 10 km run are doing it for the personal challenge. Less than 1% will actually put in the time and effort of an elite runner: that is training twice a day, doing 100-160 miles a week.

For professional athletes, a best time is nice to achieve but it is not the total measurement of how the athlete performed.

Yet if you talk to many non-professional runners, you would think the time element of a PB is the only component that defines a PB. Runners’ can be upset for days recounting the story of how they could have beaten their PB if they just ran that bit faster, or runners’ depression sets in when they haven’t seen sight of a best time for days, weeks or months.

Parkrun (a worldwide free 5K event that happens every Saturday) sets out some performance elements:

  • Personal best time
  • Personal Parkruns you’ve completed
  • Number of times you have volunteered to help the Parkrun community

Defining a Personal Best in a Run

If a PB = Best Performance, then a PB can relate to a culmination of many aspects, that can be treated like milestones. In addition to time, you can have a PB in your preparation, conduct and effort.

Preparation

This means you can have multiple PBs in an event:

  • How much preparation did you really put in?
  • Were you able to put in more than your effort on the day?
  • Have you PBed in your conduct? ….”Hmmmm” I hear you say…

Conduct

Your preparation should have included reading up on the rules of conduct for the event. Follow the guidelines below and you can say you PBed in your conduct. These are some typical rules of conduct:

  • For road events, keep on the inside close to the curb unless you’re over taking. In places like the UK & Singapore, keep on the left, unless overtaking on the right.
  • Drop all trash into a bin to keep the course clear and safe for other users and to prevent “run-away” trash.
    RunnerPutInBin

    • Dropping your trash on the floor can cause other runners to slip/skid/trip causing them injury

BananaSkin Slip.JPG

    • Dropping your trash on the floor can create “run-away” trash:

Run-AwayTrash

  • If you run past the bins, then hold onto your trash until you come to a checkpoint. There are several bins there to deposit your rubbish.
    • TyreLadyBelieve me, you have the strength to carry a couple of grams to the next checkpoint….I drag a 10kg tyre! It just takes a little more effort and 1km is short compared to the distance you will achieve! In the Singapore Marathon there are bins about every 20 metres in the ECP area.
    • If it is a gel packet, then put it into your short’s pocket/underwear or for women put it into your bra top. For the “euwwers” out there, you are smelly and sticky anyway, or carry a small bag for your trash.SuperHeroVolunteer
  • Thank the volunteers for their time and help. They’ve been out longer than you, setting up and then waiting to help & encourage you. At the Singapore Marathon, many will have been setting up checkpoints since midnight, and then waiting for runners from 04:30 onwards. Give them energy and they will give you energy back.

 

  • Look out for each other. You are an immediate hero when you help someone.

Effort

The effort you can expand will depend on both your physical and mental preparation.  On the saying “90% mental, 10% physical” Ross, a sports scientist, says:

An athlete who lacks talent is exposed, as a junior in many cases, and never reaches the Olympic Games.  An athlete who has abundant talent, but lacks the mental edge, may fade into obscurity because they don’t have the drive or discipline to train, or because they don’t compete well.

The athlete who lacks confidence or self-belief stands out among the crowd eventually – they reach the “highest level of insecurity”, if you will, before being exposed, often spectacularly.  On the other hand, the athlete who lacks talent often disappears into the middle of the pack and obscurity.  Perhaps this is why we have identified mental aspects as so crucial, the source of the 90-10 principle?

Source: http://sportsscientists.com/2010/02/the-mental-edge-thoughts-and-opinions/

And finally an element that very few seem to spend time on is visualization. This can be done in bed some days before an event. This can help you go so much further than you expected as it can keep you positive throughout the event.

So next time you talk about your PB, remember you can PB in other areas other than time.

 

Tips for Runners at the Singapore Marathon

  • Use rehydrating salt (@ 60cts a pack in the pharmacy). Found every 2 hours is good enough for me.
  • SwelteringRunner

    Sung to the melody of Eurythmics “Here Comes The Rain Again”

    If you are a 4 hours onwards marathon runner, the sun will suck out your energy.

    Carry a water bottle that you can refill at the hydration stations. You will be thankful you had one when 1.5km to the next checkpoint feels “forever” long after 30km in the hot blazing sun on the open road…and as you’re pouring water over your head to cool yourself down, you will overtake gaunt faces wishing they had brought their own bottle to do the same between checkpoints.

 

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Pisa Is Calling

Sometime end of Novemeber, someone from a running site (FetchEveryone) asks me if I am doing the Pisa Marathon.

I respond No.

She tells me I have been featured on their website. I had a look and sure enough there I was:
http://www.maratonadipisa.com/545/?lang=en

pisamarathonweb

Of course it would be rude not to go. I looked at the most recent stats I could find, and it painted a bleak picture of recycling of plastics in Italy. At best it reached 4% in 2012.

italyrecyclerate

Ok this is 2016, so there have been improvements. I know in Rome, shops have been charging for plastic bags and some have provided a small discount on your shopping. The Rome marathon gave away a good back pack and cloth bags as part of the “give away” to runners.

Last stat I’ve just seen shows about 35% of plastic is recycled in Italy overall and this is a pretty typical figure throughout the world. Here is a document about Plastic Recycling in Europe.

My Northern Italian friends have told me that the North is very good at recycling.

But the school children from a school I visited in Rome told me a bleak picture of toxic waste going to the South and of Northern waste being handled by Southern companies.

Medi was thrown down from the heavens to remind Italy about this toxic waste.

DiscusMediInFrontOfColleseum.jpg

https://tyrelady.wordpress.com/2016/04/09/the-birth-of-medi/

There have been newspaper articles about this, however thought you might like to read this directly from someone who lives in an affected area in the South.

http://www.robertosaviano.com/en/how-the-mob-turned-southern-italy-into-a-toxic-wasteland-2/

….and sadly it appears this is still happening today.

http://phys.org/news/2016-01-italy-higher-cancer-death-mob.html

I will not let the children down, and hope I can continue to highlight this back to the North of Italy via the Pisa Marathon so that they can hopefully review their own processes for waste disposal (including household waste) and not simply turn their back because they “paid” someone else to dispose of it for them. Because the Northern waste is ending up in illegal landfills, rivers and the Mediterranean ocean.

Let’s hope North Industries can take stock, review and change to improve practices. After all the lives that are suffering are people, animals and plants. Yes it costs to be sustainable but how about making this month onwards all about caring 🙂

I will continue to drag this waste issue out all the way to the Pisa Marathon because it is all about effort. And if people want to feel effort, try dragging an 8kg tyre non-stop through 26.2 miles.

Some great news, Pisa Marathon have just recently responded to my BYOB requests to runners. They will be using glasses instead of plastic cups……

pisamarathonfbglass

Perhaps it is toughened glass! Anyway it’s a start and Italy appears to do a great job on recycling glass (@ 70%)- so bring it on.