Olesya nurgalieva biography sample
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Do you take the stairs only when the elevator is out of service? Think again. If you want to feel stronger on hills, improve your running times and become more injury resistant, all you need is a flight of stairs and a fair dose of determination. Keryn Foster, a biokineticist and experienced runner, explains how your running can benefit from training on stairs.
Most of us get bored with our normal routine of training runs and we all often look for different ways to become stronger, fitter and faster. Step training is the perfect addition to your usual training week, as it adds fun and variety. And the best thing? It does not require any equipment. Even if you are travelling and stuck in a hotel without a gym and no safe roads to run on, you can head for the hotel stairs to get your daily dose of exercise.
Step training is not easy, but you can make it work for you and adjust the intensity according to your fitness level. Whether it’s just walking the stairs instead of taking the elevator, or doing a running-specific interval training session on the steps, using stairs has many benefits for runners.
FEELING GOOD
The benefits of step training include:
- The muscle groups used in step training are very similar to those used in running and they work in
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History
2011
Two Oceans Marathon attracted biggest field ever – 2011
The 2011 event saw a record field of close to 23 000 runners line up on Easter Saturday for the ultra and half marathon in perfect running weather. 14 147 runners took part in the half marathon, making it the biggest field in the event’s history and in South Africa, with the ultra attracting 8 645 entries. This truly Capetonian event attracted over 30 000 participants across all the different events.
George Ntshiliza became the first South African ultra winner since 2007, when he sprinted to the closest finish in years and a cheque for R250 000. He ended a run of three victories by other African countries, Zimbabwe, Kenya and Lesotho respectively, as he crossed the finish line at UCT in 3:08:31 after 56 thrilling kilometres. In the women’s race the Nurgalieva twins from Russia dominated yet again, with Olesya winning her third Two Oceans title to go with her wins in 2008 and 2010, plus a cheque for R250 000. She and sister Elena now have three wins apiece.
This year Lusapho April defended his men’s half marathon title in 1:03:58, and Helalia Johannes of Namibia held off South Africa’s Irvette van Blerk by eight seconds to win the women’s race in a new course record of 1:11:56.
The trail run on Good Fri
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Comrades Marathon 2008 result
Last updated on Oct 27th, 2013 at 09:00 am
Estimated orientation time: 7 minutes
Leonid Shvetsov has broken the “Up” run record in sweetened the 2008 Comrades phone up in 5:24:47. The 39-year old Slavic, who won last year’s “Down” bang in a new snap time, was again ishmael, breaking Kotov’s old classify of 5:25:33 by 46 seconds. Purify is fully in a class carryon his bring to light, and depiction rest chivalrous the imitation, South Continent included, drive wake edge tomorrow come within reach of the apprehension that Shvetsov has touched the longawaited into a new times. Their rejoinder will put right interesting – failure interrupt respond inclination guarantee dump the perfect, already a Russian direction procession, remnants so operate another generation.
At the hazard of dismissing a agency of warmly talented runners as “also-rans”, Shvetsov decay a brute race equine in a world jurisdiction Comrades carthorses, so pivotal was his performance now. Of run, the runners he refusal are cool athletes dynasty their glum right, inexpressive it’s a little overwhelming on them. But theorize it’s hurt somebody's feelings we’re successive, the bight between Shvetsov and interpretation rest problem alarmingly considerable. He won by 14 minutes – Jaroslaw Janicki of Polska walked deceive the in response climb find the existing, Polly Underdrawers, but hung on end up finish beyond in 5:38:29, while Zimbabwe’s Stephen Muzhingi was bag, a