The Art and Science of Recovery, Numbers Perspective of TMM 2024, US Olympic Marathon Trials, Arch Roll and much more
#WhatsUpThisWeek?
Our latest podcast episode explores the art and science of recovery with Sage Rountree, the author of Athletes Guide to Recovery. Topics discussed include the work recovery cycle, how recovery is key to super compensation, recovery methods, and more. Listen to it @GeeksOnFeet
This year’s TMM saw a 12.30% increase in marathon finishers from 2020, rebounding from the dip in 2023 & female participation is up by 16.67%. Read the numbers perspective of TMM @GeeksOnFeet
Arch Roll with a tennis ball is a Self-myofascial release (SMR) for the plantar fascia. Know how to do it in this week’s #WoW
Training Partners Mantz and Young win the US Olympic Marathon Trials; O'Keeffe Stuns in Debut Victory. This and more at #RunSHORTS
Happy reading!
#GeeksPoll
How often do you include hill running in your training routine?
#WoW - Arch Roll
Myofascial release targets myofascial tissue tightness to alleviate pain and restore motion by applying sustained pressure.
Arch Roll with a tennis ball is a Self-myofascial release (SMR) for the plantar fascia. Using a tennis ball to massage and stretch the plantar surface of the foot helps in preempting plantar fasciitis by improving blood circulation, alleviating stress, and relaxing the foot muscles.
How to do it?
Place the tennis ball on the floor and roll it under the arch of your foot while applying gentle pressure.
Move the ball back and forth to target different areas of the arch.
Start with light pressure and gradually increase as needed, avoiding excessive force to prevent any discomfort or injury.
When to do it?
As part of your mobility routine for 2 to 3 minutes for each foot
@GeeksonFeet
The Art & Science of Runner’s Recovery
If you are reading this newsletter, most probably you are a runner who is quite sincere about the training process be it the miles per week, or the specific paces to hit. But more often than not we are guilty of ignoring the recovery aspect, especially when we are juggling family, work, and running. In this new podcast episode, Aditi explores the art and science of recovery with Sage Rountree, the author of Athletes Guide to Recovery. Key topics discussed in this episode include the work recovery cycle, how recovery is key to super compensation and hence performance, recovery methods, and more. Listen to the episode here.
Tata Mumbai Marathon in Numbers 2024
Do you know the 2024 Tata Mumbai Marathon is the biggest so far? This edition saw a significant 12.30% increase in marathon finishers from 2020, rebounding from the dip in 2023. Another point to note is that female participation is up by 16.67%, highlighting the growing inclusivity. We’ve compiled all the insights from the timing data in our new post.
Race Report: Tata Mumbai Marathon 2024 by Rameshbabu
Here is Ramesh’s race report of Tata Mumbai Marathon, his debut marathon, the journey he embarked as part of Procam Slam challenge. His report is a story that weaves together a strategic blend of rigorous training, heart-felt tribute to his friend, the challenges, and the collective spirit of the running community. Dive into the full report.
#RunSHORTS
Training Partners Mantz and Young win the US Olympic Marathon Trials; O'Keeffe Stuns in Debut Victory
US Olympic Marathon Trials held in Orlando saw Conner Mantz (Strava activity) and Clayton Young (Strava activity), both hailing from the same university (BYU), clinch the top two positions in the men's, and earn their places at the Paris Olympics. Mantz crossed the finish line with a leading time of 2:09:05, narrowly edging out Young, who clocked in at 2:09:06. Leonard Korir, who finished third, might also have a chance to represent the US at the Olympics.
On the women's side, Fiona O'Keeffe triumphed in her first-ever marathon, recording a time of 2:22:10, with Emily Sisson and Dakotah Lindwurm (Strava activity) finishing in second and third places with times of 2:22:42 and 2:25:31, respectively, all securing their passages to the Paris Olympics. O'Keeffe's win was particularly remarkable, given the rarity of a newcomer topping the trials, while Sisson is set to make her marathon debut at the Olympics, following her participation in the 10,000m event in Tokyo. Read more here.
New Garmin Connect Home Page Beta Program going public
Garmin could soon make its Connect Home Page Beta Program available to the wider public. The new look app is currently only offered to a few customers as part of a closed beta. The update arrived as a closed beta program in January, when only “select customers” were given access to the upgraded app. Report from the5krunner suggests that an open beta phase could begin in the next four to six weeks. These updates provide a more simplified and personalized homepage experience by focusing on health and fitness metrics that allow users to track their personal goals. The new Connect app will feature customisable sections like Today's Activity, In Focus, At A Glance, Events, Training Plans, Challenges and so on. Read more here
Theni Marathon Organisers Booked For Cheating Runners
The Theni district police (Tamil Nadu) have booked the organizers of the marathon held on Sunday for cheating people of up to 30 lahks. Protests had broken out during the marathon due to poor arrangements and the announcement of fewer prizes than advertised. The event which saw over 4,500 registrations with a of 300, met with several complaints of improper arrangements.
The organizers had announced prizes, including 50 bicycles for each of the five categories (total of 250). However, on the day of the event, they announced that only 100 bicycles would be given away. Upset with this, some of the runners started protesting by blocking roads, and seeking action against the organizers while the event was subsequently canceled. Police have booked the organizers under several sections and have also booked a few runners who protested without permission. Read more here
Amazfit hits the ground running with Kelvin Kiptum
Amazfit, the smart wearables brand owned by Zepp Health, has announced its partnership with Kelvin Kiptum, the men’s marathon world record holder. As a Amazfit ambassador, Kiptum will utilize the Amazfit Cheetah Pro to manage training and races, and the Amazfit Helio Ring to optimize recovery, ahead of upcoming marathons in Rotterdam and Paris. This running watch features a MaxTrack dual-band circularly-polarized GPS antenna, with a claimed 99.5% GPS accuracy, along with Zepp Coach. Kelvin Kiptum said “Teaming up with Amazfit for this ground-breaking journey is truly exciting. The Amazfit Cheetah Pro has become an integral part of my training regimen.” Read more here. Here is the link to our review of Amazfit Cheetah (not Pro).
TipOfTheWeek - Contrast Water Therapy
One recovery technique often utilized by elite marathoners is contrast water therapy (CWT). This method alternates between immersing in cold water and warm water baths, which can significantly enhance recovery post-long runs or races. The cold water immersion helps reduce muscle inflammation and soreness by constricting blood vessels and decreasing metabolic activity. Following this, the transition to a warm bath encourages blood flow and accelerates the removal of metabolic waste products from the muscles. The popular protocol is, 1-2 minutes in cold water (about 10-15°C) followed by 2-3 minutes in warm water (about 38-40°C), repeating this cycle 3-5 times.
#RaceCalendar
This Month:
Apollo Tyres New Delhi Marathon: February 25, 2024
Tata Ultra Marathon: February 25, 2024
Next 6 Months:
OotyUltra: March 31, 2024
TCS World 10K: April 28, 2024 (Yet to be published on the website)
Rotary Rain Run: July 28, 2024
Ladakh Marathon: 5th - 8th September, 2024
Vedanta Delhi Half Marathon: October 20, 2024 (Yet to be published on the website)
Search and find races using our Race Finder at geeksonfeet.com/races
#TriviaOfTheWeek:
The Association of International Marathons and Distance Races (AIMS) AIMS was founded in May 1982 during a meeting of marathon race directors in London. AIMS certifies marathon courses worldwide, ensuring precision in distance measurement, which is crucial for runners aiming for a Boston Qualifying (BQ) time. AIMS collaborates with World Athletics to certify courses to an accuracy within 0.1%, using a calibrated bicycle method.
(pic source: jonescounter.com)
The process starts with a bicycle equipped with a Jones Counter, a device that tallies wheel revolutions. Prior to measuring the marathon course, the bicycle is calibrated on a known distance course, often 300 to 500 meters long, to establish the relationship between wheel revolutions and distance.
The measurer then rides the bicycle along the shortest possible route a runner might take during the race, typically close to the course's curves and turns. This is critical since marathon courses must be at least the official distance of 42.195 kilometers, but they are often made slightly longer to guarantee this minimum is not undercut due to measurement errors or runners cutting corners too closely.
Contributors to this edition: Aditi Pandya, Karthik Nadar & Aravind Yarra