Okagbare won the 60m gold at the American collegiate premier championships to add to the long jump gold she had earlier won in a record breaking fashion on the opening day of the championships.

Shaking off a slow start, she rallied from a hole into her second gold medal of the championships. She and Gabby Mayo of Texas A&M were both timed in 7.18 seconds, but Okagbare took the photo finish and with it staked her claim as one of the all-time greatest athletes in UTEP history in any sport.

It is amazing that this 21-year-old athlete, who until the National Sports Festival in Abeokuta in 2006 was a rookie jumper, has become the most sought after Nigerian runner. Before Okagbare shot into prominence, there had been Damola Osayomi whom most athletics aficionados had hoped would easily step into Mary Onyali Omagbemi’s big shoes. Of course, Osayomi showed signs of inheriting Onyali’s throne with her blazing races, which earned her two solid gold medals in the sprint events of the 2007 All Africa Games in Algier. But her subsequent performances both locally and at the global levels were too dismal to crown her the worthy successor of Onyali. And then Okagbare steps in.

In Beijing, all hopes of Nigeria getting medal of any colour were getting hopeless when from nowhere, Okagbare who was attending her first big stage global track and field competition got that ‘golden’ bronze for Nigeria from the jump pit. Just like Chioma Ajunwa who was not in the reckoning on those to make it to the podium at the 1996 Atlanta Long Jump event, Okagbare dug deep to achieve that feat. And since then, this Sapele girl has never looked back.

Of course, having wetted the appetite of her compatriots in readiness of more quality performances, the UTEP General Studies sophomore had to battle avoidable hamstring injury she picked up on the way to the World Championships in Berlin last year. Her performance at the Nigerian Trials in Abuja was inspiring, winning her specialties, the 100m and the long jump. But fate was to play a trick on her in the pre Berlin camp when she sustained ankle injuries that effectively shut her out of the Berlin spectacle that Usain Bolt dominated like no other athlete has ever done.

And so, having to endure the pains of sitting out of the World Championships and return to America to undergo treatment for injuries sustained in Abuja, it was indeed gratifying to note that the Nigerian track and field hope had return to where she stopped to continue her race to stardom.

President of the Athletics Federation of Nigeria Chief Solomon Ogba who is instrumental to what Okagbare is today was full of joy for the achievement of the UTEP scholar in the American NCAA.

“I am happy that my gamble has paid off for Blessing (Okagbare). Having won two gold in American NCAA Indoor for her university is an indication that all is not lost for track and field in the country. I was tempted to want to draft her to our (Nigeria) team to the World Indoor in Doha, but on a second note opted to allow her race for her university. She has raced into UTEP history with the two gold she won in the 100m and the long jump. These are performances that would have also earned her and Nigeria gold medals at the World Indoor in Doha. What I think is left now is for us as a federation to she how we can help her build on these achievements as we look forward to the Commonwealth Games this year and the 2012 Olympics in London,” observed the former Delta State sports commissioner.

But to Okagbare’s coach at UTEP, Bob Kitchens, the Nigerian girl is worth more than what has been credited to her. He believes that when Okagbare finally masters the art of getting out of the block at the blast of the starter’s gun, a potential Olympic gold medallist was in the making. “She got off to a terrible start,” said coach Kitchens.” She was behind. At the finish she dipped her shoulder (and won). All the good ones know how to win. The close ones, they win them every time.”

Okagbare herself admitted sleeping on the block but insisted she wasn’t fazed by the slow start.

“I just kept doing what I was supposed to do,” Okagbare said. “I kept pushing, kept pushing and I got it. I’m so happy, this made me so happy. I’m excited about this.”

Haven become the first ever woman to win two gold in an American collegiate championships, no serious athlete is going to consider the Beijing Olympic bronze medallist a rookie anymore in both the sprint and the long jump as the preparations for the London Games begging in earnest.
Of course on the men side Okagbare’s feat may pale into insignificant with the likes of Nigerian Adeniken Olapade and Obadele Thompson achieving that for UTEP but the Jamaicans and the other Caribbean who are looking forward to a clean sweep of the sprint in London now know they’ve got a serious contender in their radar.

“As far as women go, she’s at the very top,” Kitchens said of her place in programme history. “Overall, she’s right there with (Olapade) Adeniken (of the early 1990s) and Thompson in terms of legacy. This was special.”
Aside from being the first woman to win two titles in a single national meet, Okagbare joins Bob Beamon and Suleiman Nyambui as the only Miners to have accomplished two first-place finishes at the indoor national meet.

Okagbare had a day earlier reached the ultimate feat in college athletics by claiming the long jump crown with a 6.87m personal best. She thus became the 12th woman in UTEP history to win an indoor championship. Her mark was also a new NCAA record, supplanting the seven-year old record of 6.81m set by Elva Goulbourne in 2002.

With the way Blessing is going, I see her doing a sub 11secs in the 100m and even reaching the 7m mark out door in the jump pit. Any athlete capable of these achievements is someone that should be given all necessary encouragement to make the country proud,” concludes the AFN president with a tinge of joy in his voice.

… Runs World’s Fastest Time, Sets PB

Rave of the moment, Blessing Okagbare at the weekend in Austin, Texas began her outdoor campaign with a bang when she recorded a personal best en route to posting the world’s fastest time at 11.10 sec in the women’s 100m to continue where she left off in the just ended indoor season.

Okagbare had last July at the 20th Nigeria/NNPC/ExxonMobil track and field championships set a then personal best of 11.16 to outrun defending champion, Damola Osayomi to claim her first national title in any sprint event.

The incredible performance gave Okagbare her second title in the colours of University of Texas in El Paso at the 83rd Annual Clyde Littlefield Texas Relays hosted by the University of Texas at Austin.

The Nigerian had leapt to a world’s best mark of 6.88m to claim the long jump title and set a new meet and stadium record in the long jump on Friday afternoon. The General studies major at UTEP also anchored the school 400 relay team comprising of two other Nigerians, Gladys Nwaubani and Endurance Abinuwa to a time of 44.54 that ranks fifth in the national descending order list this year.

After putting up these fantastic feats at the weekend, she quipped: “I’m just trying to be the best I can be,” Okagbare said.

A week ago, the Beijing Olympics long jump bronze medallist also set a new personal best of 23.30 in the 200m and puts herself in a strong position to take Nigeria back to the podium as champions at the next Commonwealth Games in India.

Four years ago Nigeria failed to win any of the titles in track and field at the Melbourne, Australia Games with the duo of Olusoji Fasuba and Otonye Iworima winning silver medals in the 100m and triple jump respectively. Running Florida

Sunday, April 18, 2010   8:00 AM

First 1,000 runners/walkers or those who register before April 3rd (whichever comes first) are guaranteed T-shirt size.

Volunteers who register online here will receive a free shirt when they report for duty.

Event is rain or shine.

Fees:
$25 until April 3rd
$30 thereafter
$225 for Team of 10

Packet Pickup:
8 a.m. to 6 p.m.
Thursday thru Saturday
April 15 thru 17, 2010

UCF College of Engineering
Atrium between Engineering I and II
Bring printed registration confirmation

Parking:
Free race day parking availble in Garage D. It is best accessed from the south loop of Gemini when entering UCF at intersection of Alafaya and University Blvd.

Volunteer:
Volunteers are needed both before the race and on race day. When registering, please indicate your preference.

Online Donations:
Click here to donate to Water for Mare Brignol

Event Description:
Course is mainly flat and winds through the beautiful UCF campus. Those registering as ‘Water Carriers’ will be eligible for prizes. Water Carriers demonstrate the challenge of the people we are trying to help by personally carrying 1 gallon of water (container provided) the entire course distance. The first, second, and third Water Carrier finishers will be rewarded.  More Information

Running Florida Supports this event and hopes for a wonderful day of fun and raising money for a great cause.

April 10th, 2010, Port Mayaca Florida, Race Begins at 7:30 am Register Here

May 15, 2010

Well this is not a Running Florida Marathon but it is close enough for the die-hards looking for a great run!

The Twisted Ankle Marathon and Half Marathon is a hilly, sometimes technical run through Sloppy Floyd Park and along Taylor’s Ridge, the majority of which is in the Chattahoochee National Forest. Training for this run should be done on hilly trails.

Half and full marathon both start at 9 a.m.
Kids’ Fun Run starts at 9:45 a.m.
Race Packets can be picked up at the pre-race pasta dinner or before 8:30 the day of the race.

Registration for the 2009 Twisted Ankle Marathon is OPEN.
Registration for the 2009 Twisted Ankle Half Marathon is CLOSED.
Full marathon: $40
Half marathon: $30
Kids’ Fun Run:  $5 (pay day of race only)

T shirts for marathon and half marathon runners included in fee.
Registration is limited limited to 175 runners for the full marathon and 175 for the half marathon.

The pasta dinner is $8 (all proceeds go to Animal Advocates of Chattooga County), and is all you can eat. The dinner is located at the
Chattooga County Chamber of Commerce in Summerville. Once in Summerville, turn onto 48 West in the big curve at CVS and BB&T. The Chamber of Commerce is directly on your right.
The dinner is from 5:00-8:30 p.m.

There will be $5 charge for parking at the State Park.

There will be aid stations situated about every three to five miles throughout each course. They will provide water, Powerade, Coke, pretzles, gummi bears, etc. Runners are advised to carry water if it is hot the day of the race.

Unique, locally made prizes to top three male and female over-all, and in male and female age groups (24 and under, 25-29, 30-34, etc)

Contact Information
Name:     Becky Finger
Address:     PO Box 987 Trion, GA 30753

Phone Number:     (706)734-4173
Fax Number:
Email:     mailto:beckyworld@windstream.net
Official Race Website:     http://www.rungeorgiatrails.com/information.html

Clinical Indications for the Richie Brace

• Tibialis posterior dysfunction
• Lateral ankle instability
• Degenerative arthritis
• Mild drop foot
• Tarsal coalition
• Charcot foot deformity
• Peroneal tendinopathy
• Sinus tarsi syndrome

Read more about the RICHIE BRACE

Warm-up and Cool Down – Two Crucial Details on Race Day

by Timothy . Hale,
- Former Men’s Head Cross Country/Track Coach at Rochester University
- Currently Athletic Director at Greece Arcadia in Rochester, NY

In thirty years of coaching successful distance runners I listened to, read about, or discussed with colleagues the merits and shortcomings of many different types of training programs. Many people, athletes in particular, seemed to spend countless hours discussing the benefits of things like high mileage, intense intervals, and hill training. Everyone was looking for the magic formula that would result in huge improvements and the ability to run at the next level and beyond. I don’t know how many people found that magic formula but my observations have led me to believe that many athletes and coaches spent all that time for nothing because they spent too little time planning two crucial aspects of racing – WARMUP AND COOLDOWN.

Very simply, the human body is not ready to race in its’ normal state. An athlete is very similar to an automobile; they both become more efficient when they have been warmed up. Everyone knows this and is aware of the fact that during the warm-up the respiration rate increases, the heart beats faster and pumps more blood, the muscle temperature and body core temperature increases and the body begins to efficiently process oxygen that is needed to support extreme effort. These and many other things occur to get the body ready to race and once you get the body ready you want to keep it ready until the race begins. Any thing you do to negate the effects of warm-up (like sitting around -too much time between warm-up and race, allowing the body to cool off) will adversely affect the athlete’s performance. Timing is crucial, if you stand around too long after the warm-up you will lose most of the benefits and you will have to warm-up in the first part of the race. By that time the race will be over for you. The second area of concern is how much warm-up is needed. While this will vary according to the length of the race and things like weather conditions it is safe to say that you should feel warmed up. If you have not broken a sweat, if you do not feel the things mentioned above, you might not have warmed up enough. Experimentation will help determine the correct amount of warm-up but as a general guide I would suggest 20-30 minutes of activity with the culmination of activity coming with 10 or fewer minutes remaining before the race. Once the warm-up is finished get racing shoes on, keep moving and be race ready when the gun goes off. If you make an error on timing it is better to finish the warm-up too close to the race than too long before hand.

Think about this point regarding timing. For practice sessions I have observed that most athletes jog a little, stretch, go out for a short distance run and upon returning to the track they change into flats or spikes, do some accelerations and then jump into the meat of the workout. At the conclusion of the workout they change shoes again, go out for an easy distance run, and upon returning they stretch again to complete their workout. There is little time between any of the phases of the routine and most athletes would express that they felt ready to go when the workout began and they felt fairly good the next day. This is the way you should do it -on practice and race days. However, on race day I have observed many athletes abandon this type of routine for a different one, one with less total warm-up time and they often finish the process too long before the race begins. Why? It may be that they are trying to save energy for the race but any energy saved will be useless because the body is not prepared to use it.

At recent High School and NCAA meets I saw exactly what I have discussed here. The first thing I noticed was people warming up way too early. I watched several teams begin their warm-up run as early as 2 hours before the race. While there might be a good reason for this I could find none as I watched these teams. Almost to a team they returned to the start area within fifteen minutes and that was the last significant activity they did. There may have been stretching and some accelerations done (not in every case) but I am confident that these athletes were closer to a resting state than they were to being race ready when the gun went off. The other fault was that they probably did not warm-up up long enough. Fifteen minutes is probably not enough but in this case their timing would have ruined even the best warm-up.

Following the race the next most important thing an athlete will do that day will be the cool down. It is the first and most crucial part of recovery from the race effort and a good thorough cool down will not only help get you ready for upcoming workouts but will help prevent injury. In practice your body learns to handle stress and develops the ability to recover through moderate exercise. You must use this ability to get ready for future workouts and races. It is important that each athlete cool down at a pace that is comfortable for them but it is also important that it not be too brief. A nice easy distance run of approximately the race distance is a reasonable rule of thumb and with some thorough stretching will help the athlete begin the recovery process and get ready for what lies ahead. Athletes who do a complete cool down always feel better the next day than when they do not do one. They are ready to go out and resume training for the next race. Too often I have observed athletes heading for the showers shortly after the race and I know they will not recover as well as the person who cools down properly.

In summary, don’t waste endless hours of planning a training regimen by cutting corners on two crucial race day needs. Warm-up thoroughly and time it so that you are “warmed up” at race time and ready to go. When the race is over begin your recovery with a complete cool down and you will be preparing the body for the challenges ahead.

Friday, March 5 – Sunday, March 7, 2010

The road to happily ever after begins with YOU!

ACTION REQUIRED: DOWNLOAD YOUR WAIVER NOW!
Race number pick-up/waiver forms are now ready to be downloaded. It is important that you download this form, print it and bring it with you to Disney’s Fit for a Princess Expo. You will need to present this form along with a photo I.D. in order to pick up your race number and timing tag. Packets must be picked up at the Expo! There will be no race-day pick-up for the half marathon.

Download and print your race number pick-up/waiver form now!

PLEASE NOTE: If you registered for more than one race during Disney’s Princess Half Marathon Weekend, then you will need to print each race’s specific waiver and turn in each one to pick up that race’s bib number.

Due to the tremendous response we have received to Disney’s Princess Half Marathon, we are expanding the race capacity for 2010 and will accept 2,500 additional entries. Register now to secure your spot in the royal affair! Even with the additional spots, we are at the capacity percentage listed below and will fill up soon!

Disney’s Princess Half Marathon Weekend brings women of all ages together to participate in a magical event designed just for them. The Disney Princesses are the inspiration for the weekend’s events and will focus on the attributes every princess possesses: commitment, courage, determination, fantasy, perseverance, and strength. Every woman is a princess, which princess are you?

Weekend events include:

• Disney’s Princess Half Marathon – 97% Full
• Disney’s Royal Family 5K – Full
• Disney’s Royal Family Kids’ Races – Full
• Disney’s Fit for a Princess Expo

Each sport applies intense and abnormal weight and stress to specific areas of the feet and ankles; these parts are not constructed to bear these abnormal forces. The result can be fatigue, pain, loss of efficiency, or all three.

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When prescribed by a bio- mechanical specialist, a foot orthosis can enable the foot plane to more efficiently direct and distribute load through the rest of the body. Once an athlete’s entire system is in balance, he or she should notice improved performance and enjoy lower risk of injury.

Don’t Wait, improve your game and reduce the risk of injury today by getting your very own pair of FootcareXpress Custom Sports Orthotics Today!

Stay tuned to RunningFlorida.com for race information, race results, running tips and more. See Upcoming Florida Running Races.

A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:

Carbohydrates
As a runner, carbohydrates should make up about 60 – 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.

Protein
Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15% – 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
More: Sports Nutrition Mistake: Not Getting Enough Protein

Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 – 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.

Vitamins
Runners don’t get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there’s no strong evidence that taking supplements improves either health or athletic performance.

Minerals
Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.

Iron: You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you’ll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.

More: Sports Nutrition Mistake: Not Getting Enough Iron

Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body’s way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise.