Tuesday, May 24, 2011

It's Your Turn, Cheer to Inspire -" Matthew Awyong" !

Matthew's doctor has ruled out the possibility of running for him, Matthew is disappointed but determined to finish the race by walking 1.6km.

Today, together with Matthew, we happily went the full distance... :-)

The Boys are Flying!

Our Hero,

Matthew Awyong

MM MO spreading happiness and smiles. :-)

FaceBook Photo Album.

HappyFeet - Be Happy. Just Run

Wednesday, May 18, 2011


                                     TEAM WIMOHADO

                                   Happy Great Ocean Road Marathoners!
The Great Ocean Road have the most spectacular and challenging course of any marathon in the world and the run appeals to runners and walkers of all abilities.
Less is Better? :-)
James KIPKELWON, Kenya helped by " Superman

A running family.
Did 3 events at the Great Ocean Road Marathon weekend:  The Marriner's Lookout Run- 6.5 km, Paradise & Return Race- 14 km on 14 May, and Great Ocean Road Marathon- 45 km on 15 May. It was a fun and interesting "Running Holiday" with Winston, Hazel and Mohan.

Friendly runners

EverReady Hi-5 kids! :-)

the Twelve Apostles

Twelve Apostles

Beautiful SunRise @ Apollo Bay.

Great Ocean Road Marathon Website.

FaceBook Album Link : Great Ocean Road Marathon - 45km

FaceBook Album Link : Marriner's Lookout Run- 6.5km 14May2011

FaceBook Album Link : Paradise & Return Race - 14km 14May2011

HappyFeet - Be Happy. Just Run

Monday, May 09, 2011

Barefoot Running Style & The Barefoot Professor: by Nature Video

A brief video developed by Dr. Mark Cucuzzella on the science and the art of barefoot running and what we are trying to teach- a Barefoot Running Style. 
For more information see Two Rivers Treads Center for
Natural Running and Walking Site www.trtreads.org

Filmed and Edited by Jason A. Smith

The Barefoot Professor: by Nature Video


Harvard professor Daniel Lieberman has ditched his trainers and started running barefoot. His research shows that barefoot runners, who tend to land on their fore-foot, generate less impact shock than runners in sports shoes who land heel first. This makes barefoot running comfortable and could minimize running-related injuries. 
Read more here http://www.nature.com/news/2010/100126/full/news.2010.36.html and find the original research here: http://dx.doi.org/10.1038/nature08723

HappyFeet - Be Happy. Just Run

Friday, May 06, 2011

Kara Goucher 's Running 101 .

Running 101: Class Is In Session
Running 101: Class Is In Session

I love to run. But I'm not sure I would if I hadn't gotten started with mentors—my grandfather and later my high school coach—who taught me that running was supposed to be fun and fulfilling. When I began, I couldn't have imagined that running would take me to the World Championships and the Olympics and to the other great love of my life, my husband, Adam. Not that it has always been smooth sailing. I've dealt with injuries. I've wilted under pressure to perform. But through it all, running has always been a relief and a sanctuary—something that makes me feel good, both physically and mentally. Which is why I want to help other people fall in love with running. Whether you're trying to lose weight or win a race, I hope this advice helps you become a better, happier, healthier, more fulfilled runner.


Talk It Through
New runners think it's not "real" running unless you're gasping for breath. Not true. If you can't talk, slow down.

Take Pride
A lot of people think they look slow, or fat, or sweaty. Don't let any of that stop you. Among runners, you are golden.

Make It a Habit
Run two, three, or four days a week, and don't worry too much about how far or how long you run. You want to get used to being active for several days each week.

Think Rest Day
Instead of saying, "I'm going to run three days this week," say, "I'm going to give myself at least three rest days this week." The ol' reverse psychology—it works!

Mix It Up
Vary the places and surfaces where you run so that you spread the physical stresses around evenly.

Be Flexible
Many runners are afraid to deviate from their training plans. But I think having fun is more important. Never be afraid to do the run you feel like doing if the one on your schedule isn't going to cut it.

Reward Yourself
Whatever resonates for you as an incentive to run—a second glass of wine? sleeping in?—do it at the end of each week.

Find a Mentor
For many runners, a mentor works better than a coach. Find one by joining a group of training friends, a running club, or the group that meets at a running store.


Aim for Three
Do one short, one long, and one speedy run each week. This may be the simplest, most effective way to get and stay fit forever as a runner.

Run Long
Long runs do wonders for your endurance. They should account for 20 percent of your weekly mileage. So if you build up to running 20 miles a week, your long run would be four miles. I typically do one long run a week.
Go Up
Hill running gives you the strength to hold your form together when you're tired, like at the end of a tough run or a race. You can simply run over hilly terrain, or do hills like an interval workout—run hard uphill for a certain distance, jog back downhill, and repeat as many times as you want.

Keep Speed Simple
Speedwork doesn't have to be painful or complicated, and it certainly doesn't have to be done on a track (a.k.a. the Oval Torture Chamber). Rather, on an easy run, throw in five one-minute segments where you're running halfway between a jogging pace and a sprinting pace. It's fun, energizing, and effective, and you can build up from there.

Go the Hard Way
When there are two options for getting home—one flat, the other hillier—get in the habit of taking the hilly option.

Have a Key Word
Use your key word when things get tough during a run. Or use it before your run if you don't feel like heading out. Say it to yourself, mantra-like. A word I used during a really tough time in my career was fighter. That was what resonated for me, and it worked.

Keep Training
Okay, I hate cross-training, but it beats sitting around, getting depressed, and falling out of shape when I'm injured. Swimming, aqua jogging, and the elliptical help you return to running fitter.

Watch a Race...
I guarantee this will get you psyched about running. Seriously, it can be so moving. The finish line and top of hills are good spots for seeing pure emotion.

...Then Sign Up
Register for a local 5-K. Races serve as great motivators, they give your training a tangible purpose, and they provide camaraderie before and during the event. Even if you think you are too "slow," trust me, you won't finish last.


Drive the Course
Pay attention to hills, turns, mile markers, and road surface. Construct a game plan, then visualize it.

Revel in Anxiety
Battling nerves before a race is not fun. (Believe me, I've been there.) Embrace the feeling; it's part of being a runner.

Focus on Yourself
If you think about other runners, you'll end up thinking, She looks faster than me. Keep things inner directed. Be aware of others, but keep yourself front and center.

Go Faster Each Mile
Start conservatively, and gradually increase your speed through the last mile. You'll feel great after your fast finish.

When you're struggling, count your steps to 100, then start over. This helps take your mind off your troubles.

Finish Strong
Whether you're racing or doing a long run, pick it up the last mile. If it's a speed or hill session, do that last repetition hard. This habit builds confidence for running—and life!

VIDEO: Kara Goucher's May 2011 cover shoot

Copyright 2011 by Kara Goucher.
From the forthcoming book Kara Goucher's Running for Women, by Kara Goucher with Adam Bean, to be published by Touchstone, a division of Simon & Schuster, Inc., New York. Printed by permission.

HappyFeet - Be Happy. Just Run


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