• Thursday:  arrive in Negril
• Friday:  Pick up race kit; catch up with friends and enjoy the  Pasta Party
• Saturday:  race early Saturday morning;  kick back and relax on the beach after
• Sunday, Monday:  Beach, Beach, Beach!!!

During the race itself I look forward once again to ‘the best runner care’:  from the unique water and Hy-Lite pouches at every mile aid station to the coconut water and Red Stripe after the finish line.  The finisher medals look great as well.  And if the truth be told, getting out onto the beach after you finish and diving into the warm Caribbean ranks as one of the best ‘all body’ massages I can think of.

I’m all pumped up and ready to run!  Here’s what life on the beach in Negril at Reggae Marathon looks like:

Reggae Marathon begins with what has to be the best marathon Pasta Party.  Hotels along the Negril beach compete to serve up pasta in a ton of varieties.  And along with that is music.  The steel drum performance is not t be missed.

We talk a lot about the fresh cut coconuts that are available after Reggae Marathon in the finishers area.  Here are the guys from Washington Running Report getting a lesson on how to drink coconut water without spilling a drop.

We wouldn’t get to the Reggae Marathon finish without the support of all the great volunteers.  And it all starts when these great guys when you pick up your race kit Thursday or Friday.  ’Big Thanks!”

Next up, the beach.  These guys have their finishers medals and I’m sure that’s what they are planning to do next.  The warm, gently lapping Caribbean water is the absolute best thing to soothe tired muscles.  After a great beach-side massage of course.

Until next time…

Reggae Marathon RunninGuy

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For more information, visit the Reggae Marathon Web Site.  Photos are courtesy of Errol Anderson, Anthony Foster and Lori Nirenstein, Karen Fuchs.

I connected with Karin when she posted a picture of the Mona Dam on her Facebook page that brought back good memories for me of the first time I ran the Dam. (For more information and to see some pictures, check ‘Have you run around the Mona Dam‘). Because we live in this social media world, we exchanged a couple of messages on Twitter and in one of them she mentioned that she was thinking of taking up running again.  Saying that to a dedicated runner…and fan of Reggae Marathon…was like a moth to a flame.  She may have had some prodding from her friends or family but shortly after she said yes.  And now we’ll get to follow her story of getting ready to take on the 10K at Reggae Marathon this December. We caught up with Karin recently and had the chance to ask her a few questions:

Reggae Marathon (RM): Why have you decided to do this?

Karin-Wilson Edmonds (KWE):  A few reasons.  First, I am always in need of motivation to workout, keep fit and be healthy…I need a reason to get off the couce.  Second, I love Negril!  A weekend in Negril this December is a great motivator.

RM:  What’s your greatest fear?

KWE:  My greatest fear is that that it’s not going to be fun and that I will finish LAST!

RM:  What’s your running background?

KWE:  NOT MUCH!  Iused to run, jog really, years ago just to stay fit, but have since had knee issues so started more walking.  Now I mainly walk and jog a bit to stay fit…so am I crazy to be planning to run the 10K at this December’s Reggae Marathon?

RM:  How are you planning to train?

KWE: I’m not sure yet.  I’ll start with a lot of walking for the first few months first then move to running after that.  I’m investigating training programs now…any suggestions anyone?

Well Karin, we know this great group of runners in Kingston who run the Mona Dam on a regular basis…The Jamdammers Running Club would be a great start.  And if you are in the same place she is, we’d love to hear from you as well.  Online, Karin explores the edge of Jamaican culture at her blog, YardEdge.  You can also follow her on Twitter:  @yardedge.

Until next time…

Reggae Marathon RunninGuy

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For more information, check the Reggae Marathon Web Site.  Click here to Register.

For most of us we began running to get fit.  Running to loose weight is a good thing!  Some of us started early and have always had a love of running.  Others, like me, took up running later in life but have come to love it.  This Sunday, February 19, 15,000 runners and walkers of all shapes and sizes will gather at Emancipation Park to run for the children.

PanCaribbean’s Sigma Corporate Run’s focus continues to be the health and welfare of Jamaica’s children. The 2012 beneficiary is Chain of Hope Jamaica in support of the development of the Cardiac Programme at the Bustamante Hospital for Children. Each year between 400 and 500 children are born in Jamaica with congenital heart disease. Of these, 50% require medical or surgical intervention or face a premature death. The current waiting list for cardiac surgery at the Bustamante Hospital is at least 150 children with 100 new patients added to the list annually.

Now celebrating its 14th year, the PanCaribbean Sigma Corporate Run is a unique road-running event designed to inspire fun, fitness and camaraderie among Jamaica’s business community. Companies, groups and individuals participate in this annual tradition and the Caribbean’s largest fitness event.

The PanCaribbean Sigma Corporate Run is a 5.6 kilometer fun run that is open to participants of all fitness levels. The event starts at Emancipation Park in New Kingston and culminates in a post-run celebration featuring an awards ceremony. Reggae Marathon is proud to be a partner along with the National Health Fund.

Since the first staging of PanCaribbean’s Sigma Corporate Run in 1999, charitable contributions of over $68 Million have been donated to several health and child-related charities. We are pleased to announce that the proceeds from this year’s event will be in aid of Chain of Hope Jamaica, in support of the development of the cardiac programme at the Bustamante Hospital for Children. Our partners and sponsors are working with us to ensure we meet our goal of $50 Million.

For the first time this, our Patrons supporting us are Her Excellency The Hon. Lady Patricia Allen, e H The Hon. Danny Williams, OJ, CD and Dr. The Hon. Usain Bolt, OJ.. In keeping with our 50^th year of independence, we have set a target of $50 Million to assist in  developing the Cardiac Programme.

“Running for the children”.  That’s what the participants in the PanCaribbean Sigma Corporate Run are running for this weekend.  Good luck and have fun.  Oh, and yes, the photo above is Reggae Marathon Race Director Frano with Usain Bolt.  ”Looking good gentlemen”!

Until next time…

Reggae Marathon RunninGuy

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For more information visit the Reggae Marathon Web Site.   Click here to Register.

In a recent blog you talked about training tips for newbies. If you have any suggestions for what to eat before a long run that would be wonderful. Right now I eat a mixture of seeds and nuts with a few gogi berries mixed it and it seems to give me enough energy for a 10k run. I would be interested in a few tips on other good foods to eat that will give energy but not add pounds.

Susan,  we’ll do our best to give some advice on what to eat before and after training and especially before a race.  There are some basics that should be followed to maximize your training or race, providing the right kind of energy allowing you to run comfortably.  Foods to avoid include fatty, fried food and protein. Eliminating or at least reducing fatty, fried food at any time is good advice as our friends at the Heart Foundation of Jamaica will tell you.

The basic idea behind carbo loading is that you are trying to build up your glycogen levels which is the most effective fuel to burn during a long run.  What runners call ‘the wall’ is what happens when your body has used up it’s glycogen stores and begins to burn fat.  And while the Reggae Marathon Pasta Party is a lot of fun, it is impossible to build up your glycogen stores by loading up on carbohydrates the night before a long race.  It is much more effective to start eating a higher percentage of carbohydrates earlier in the week.  For a really good explanation of how to load up on carbo and build your glycogen stores, check out this article from Active.com, “A Smarter Way to Carbo Load“.

And it doesn’t have to be just pasta.  There are other foods like rice and breadfruit that are high in carbohydrates.  Including them in your diet all year is the best way to ensure your body has the right fuel.  Check out this article listing the 15 best food for runners for good health and top performance, “The Best Foods for Runners“.  

Susan, thanks again for your question.

Until next time…

Reggae Marathon RunninGuy

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For more information, visit the Reggae Marathon Web Site.  Photo courtesy of Anthony Foster.

Reggae Marathon start and not a bleary eye to be seen

Do I spot a couple of Running Girlz here at the start of Reggae Marathon?  I’m pretty sure you guys should be concentrating on your running form rather than dancing.  But then again, with the loud Bob Marley music at the start that was a challenge.

Everyone can use a little help at the finish

I’m pretty sure this young man didn’t run the Reggae Marathon but what a great treat to be able to run down the finish chute.  Great form!

Did these guys even break a sweat?

“Left, right, left right”.  Showing fine form, these guys showed fine form right through the finish line and on to get their fresh cut coconut and Red Stripe Beer.  They don’t look like they’s even broken a sweat!

Power finish!

Another group of Reggae Marathoners powering through to the finish at Long Bay Beach Park in Negril last December.  Well done once again!

Until next time…

Reggae Marathon RunninGuy

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For more information visit the Reggae Marathon Web Site.  Photos courtesy of Everrard Owen.

Keep running day-by-day and before you know it, Reggae Marathon 2012 will be upon us.

Until next time…

Reggae Marathon RunninGuy

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For more information, visit the Reggae Marathon Web Site.  Photo courtesy of Karen Fuchs.

Alexander Barclay Ewart

Alexander Barclay Ewart at Reggae Marathon, 2011

Please refer to this article in the Jamaica Observer, Barclay Ewart.

Some new friends included the 4 members of Black Girls Run who posed for us (in the photo above).  These are “super positive” role model runners who were recently featured in Runners’ World Magazine and are talking about coming to Reggae Marathon 2012.

Andre Drummond

Andre Drummond, Jamaican road racer formerly of Glengoff High School stopped by the Reggae Marathon booth after winning the Tropical 5K in 16:07.  Andre who recently moved to Ft Lauderdale, says he’s coming to win the 2012 Reggae Half Marathon. He’s serious about making his mark at Reggae Marathon; watch out for him at the finish line December 1 in Negril.

Byran Huberty

Byran Huberty says he’s coming to take the Bob Marley Trophy in 2012.  Bryan was 2nd in the Reggae Half Marathon last year and he won the Bahamas Marathon 2 weeks ago in a new course record 2:42 so watch out! Plus he says he’s bringing his crew from the Miami running scene to watch him win.

Dujon Chang

Dujon Chang formerly from Kingston 8 now living  in Ft Lauderdale, reminisced about memories of bun and tin cheese. He ran in his Usain Bolt shirt on Sunday.

Mark Morgan

Mark Morgan, 2007 Reggae Marathon alumni stopped by at the ING Miami Marathon Expo and after watching the video of last years race said, ‘soon come’!  We look forward to having you back Mark.

Pepper Abel

Pepper Abel from Naples says he must have been the first to register for Reggae Marathon 2012.  ”This is one race I won’t miss!”  He’ll be back for the fifth time at Couples Swept Away, “Where they make me feel like royalty!”

Troy and Lya Egan

Reggae Marathon runners, Troy and Lya Egan from Washington, DC will be back for some more finish line coconut water. Can you blame them?  They had a great time at 2011 Reggae Marathon!

Until next time…

Reggae Marathon RunninGuy

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For more information, visit the Reggae Marathon Web Site.

That’s a common reaction once the excitement of deciding to enter a race has passed.  Don’t despair, today’s blog post from Reggae Marathon’s resident running expert, ‘Ask Dan’ provides some detailed advice on how to plan your training to reduce the anxiety of running your first race.

Ask Dan

You’ve decided to run your very first Marathon (Half Marathon, 10K)!  Fabulous!  Congratulations!  That wasn’t so hard, was it?  Now what?  Let me see if I can help with that. What follows is generally applicable, but since you are reading it on the Reggae Marathon, Half Marathon & 10K Blog, let’s assume that is your chosen event.  Good choice!  I’m NOT going to give several detailed training plans here.  There are lots of those out there, including at the Reggae Marathon web site.  No, I want to provide some general concepts that should help you prepare for and enjoy your race when the time comes (December 1, 2012).

Build a base. If this is a getting up off the couch VERY FIRST race, then you can’t start too soon, particularly if the marathon is your race.  An active and experienced runner who has decided to step up to the new distance, must still objectively assess his/her current base.  Pace is always relative.  Some suggest for base-building you use time, not distance as the measured quantity – ie run 60 minutes, 90 minutes, 2 hours, rather than running 10 or 20K. Run very easily.  You want to take several months to just build endurance and teach your body to know what it is to run for that long.

Train for Your Race. Most programs assume a proper base, followed by 13 to 20 weeks of race specific training.  You can train alone, but I highly recommend a local running clinic geared/timed to your specific needs.  It may be exciting, but nobody is saying this adventure will be easy. Training with a group will help get you through the tough patches and you should have a knowledgeable leader.  If a clinic isn’t going to work,  a first time runner may want to consider Galloway’s Book on Running (Jeff Galloway), Your First Marathon – The Last Word in Long-Distance Running (Jack Scaff) or Running Start to Finish (John Stanton).

Be Patient in Training.  Run very slowly at first. You may feel like you will never be ready, but the more you run, the more your body will adjust.  With the same apparent effort, you will be surprised as your natural pace quickens.  Don’t push.  It will happen –  let it.

Be Patient While Racing. By race day you will have built a proper base and completed a race specific training program.  Resist mightily, the urge to sprint off at the gun.  Be patient with your early pace.    If you race smart – at an even and steady pace consistent with your training and race day conditions, you will be ready to go the distance and finish feeling good and very happy!

Setting Your Finishing Time. Set no particular goal other than to finish upright, strong and happy.  This assumes only that you will run within your ability, not that it will be super slow. I assure you, at Reggae Marathon they WILL give you a finisher medal, a coconut and a Red Stripe as long as you finish!  If it is a first race at the distance, I guarantee right now, you’ll have a Personal Best!  See you in Negril!

Thanks Dan.  Until next time…

Reggae Marathon RunninGuy

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For more information, visit the Reggae Marathon Web Site.  Photograph courtesy of Anthony Foster.  ’Ask Dan’, Dan Cumming is an author of the book, ‘Running in the Zone’ and is a guest contributor to Reggae Marathon.

The Running Girlz from Burlington are never shy in front of the camera.

Hair: check! Glasses: ditto. Love the T-shirt.

Burt Carlson has run many, many Marathons. Here is carbo loading before Reggae Marathon 2010.

Can you say, "Cheese"?

Running in the Reggae Marathon is special of course (it’s why we travel to Negril) and it all starts with the Pasta Party Friday night.  Will we see you in the photos this December?

Until next time…

Reggae Marathon RunninGuy

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For more information, visit the Reggae Marathon Web Site.  Photos courtesy of Errol Anderson Photography.