World Run II / Reports
The map shows the position of which the pictures for the day are taken (if any). The start and finish markers are placed at the first and last valid registered position. This is not nessesary the actual start and finish position, if GSM or GPS signals was not available.
Distance today: 33.0 km (Accumulated: 30943.0 km)
Elapsed time: 02:59:11
Start 09:30am., 27c, rain & light wind, at white city-sign "Honda", on hwy. 50 to Bogota. Finish 13:08pm., 38c, extremely humid & no wind, at green city-sign "La Dorada" on hwy. 45 North.
About todays run there is not so much to say ...except that it was dangerous ! Not as you might think due to security issues - Colombia has been a very positive surprise so far and despite it may sound odd, I feel just as safe here as in any of the other South American contries. And the people; amongst the most friendly I've met across 6 continents :-)
But the traffic culture. Oh no. More of less the same situation as when running through Equador: you have to get out of the way, or get driven over; often not as much as a blink of an eye or any move to avoid driving right towards a runner on the side of the road. Well; not always on the side of the road. Today at a couple of places the rough shoulder was blocked by parked semi-trailer trucks, so... I had the middle lane of the highway to run in.
Christmas calendar, day 4:
Along the lines of the advice from yesterday, of strength- and mobility exercises for the feetmuscles and ancles, then ofcourse general strength training of the main body muscles can also help you in preventing running injuries (though, against South American traffic, I doubt they help much ;-)
In my experience all that is needed is a once-a-day or every second day, to use 5-10min. doing a few simple exercises for the back-, stomack-, shoulder- and arm muscles. Nothing fancy but raugher the 'old fashioned' strength training you can find in any training manual. What it does: Helps your body achieve a better balance of strength between front and back and thus at the same time keep your running style better and more efficient even when you get tired on the long runs or in competetion runs.