Merry Christmas

I'm sick of just running. I am in need of some competitions after 3 whole weeks of pure training (and increasing...yesterday it was 24x300m). Even if my Finnish O'guest, Aapo Summanen tells me that is warm and nice weather here, it isn't so nice to run with 5ºC. I already miss the nice spring 20ºC's. After Christmas I'll spend 4 days O'training in Gafanhoeira and on the 31st, a S.Silvester 10k race. Can't wait for start competing again!

In Holidays I usually spend some time doing things that I usually don't have time to do during the school time. Just came across this 2 awesome sport movies that I loved and had to share:
Prefontaine - A movie about Steve Prefontaine's life. Coached by Bill Bowerman, one of Nike's founders, he had an unbeatable charisma. A runner's must-see. It was tough to get this old movie and here are just some scenes from it.

Spirit of Marathon - the name says it all!

... and in this part of the season, I wish you all a Holy Merry Christmas and a Happy New Year!

Christmas GP - 30'24 (9700m)

Today it was Lisbon's Christmas Grand Prix. A really fast race with a descending end that allows fast times. All the big guys usually compete in this race and so I chose this one as the 1st athletics race of the season.

Started fast with the pack. I didn't attack with the 2nd group at the right time (3rd km) and ended running all the race by myself. I would have easily done less 30sec. I also think that I should have pushed harder once I didn't end with the tiredness that I should had (I tought that I wouldn't be able to cope with the fast paces of the beginning).
(The paces have some variations due to the 4 tunnel slopes that don't appear in the altimetry)

As the 1st race of the season I was mildly satisfied. Sad for not having been able to go with them, happy with the way I felt all the way. My rythm was to 31'15 at 10km. As the coach told me in the end, the evolution is a continuum. In this part of the season I don't have a competitive rythm yet and I'm not able to make many rythm variations. We'll start working on that, as usual, from January.

The results are as follows:
1.º Valerijs Zolnerovics (Latvia) 28:04
2.º Manuel Ferraz (Benfica) 28:24
3.º Túlio Gomes (Sporting) 28:27
4.º António Travassos (Sporting) 28:27
5.º Carlos Silva (Sporting) 28:31
25º Miguel Reis e Silva (Benfica) 30:24

Next athletics race will probably be Amadora's S.Silvester on the 31st of December. It's an amazing 10k night race with lots of people cheering up all the way (maybe too many!). It usually has the best portuguese athletes plus 3 or 4 kenyans (that usually win). Until then, I'll continue making my schedule.

And, if you want to know why Runners are different, check this (awesome!!).

4th National competition - The bad result to analyze performance

Middle, 6,7k, (370m), 30c, 35'33 - A fast terrain. Big mistake to 12th. Caught the runner before me and ran without looking at the map at an easy zone. A 1'30 mistake! To the 22nd, a 25'' mistake at the control area. I ended the race 31'' after the winner. I was happy because of the fast pace that I was able to get in some parts of the race but disappointed with such stupid mistakes.

Long, 14,9k, (450m), 26c, 81'12 - Another fast map. And started by the worst way. A 4' mistake to the 1st. Attacked the greens by the small hill but miscalculated the distance to the hill (forgot the 1:15000 scale). Then found a small elevation (like the control) and stayed there.. it had to be there! (but it wasn't)... It was the 2nd time that I've done a mistake like this.. and it can't happen again! I was caught there by the runner after. Tried to let him behind but ended making mistakes to the 6th (1'30) and in the long leg to the 12th (1'30?).

Overall... I was betrayed by the thoughts that I was physically feeling good. I get better results if I don't think "physical". And, most of all, what I need most, is this. When I force myself to look at the map, my results get better (the 1st time I consciously tried it, I was National Middle Champion).

Now we're getting nice loads (the 140km/week goal). Lots of repetitions, almost no recovery, like this 24x200 session (with a 100m jogging interval 40sec) after a 30' morning session and a 30' afternoon session.

Now with the Heart rate band there's no room to laziness: I got "a talk" with the coach once the first 16 repetitions were, according to him, "warm up"... According to the "lucrative pause" theory, the base HR should had been like the last 8: higher and slowly rising. Next session I'll push harder!

Inauguração Galeria dos ex-presidentes do Grêmio Estudantil da Escola

No dia 09 de outubro de 2009, foi feita a inauguração dos Ex-presidentes do Grêmio Estudantil Unidos pela Escola

1ª Diretoria Eleita: Ano 2004

Presidente:     Jonas Dias Oliveira;
Vice-presidentePalmir J. dos Santos;
1º Secretário: Vanderlei R. Lima;
2º Secretário: Jéssica Rodrigues;

1º Tesoureiro: Samuel Janke;

2º Tesoureiro: Adriano R, Santos;

Diretor Social e Cultural: Anderson Luft;

Diretor de Esportes: Aguinaldo Machado;

1º Suplente: Guilherme Wantcher;

2º Suplente:  Juliana T. Flores.

2ª Diretoria eleita: Ano 2006 e 2007

Presidente:     Jaqueline de Bairros;
Vice-presidente:                    Diones;
1º Secretário:                        Jéssica Oliveira;
2º Secretário:                        Vanderlei;
1º Tesoureiro:                       Aline;
2º Tesoureiro:                       Mateus;
Diretor Social e Cultural:      Josiane;
Diretor de Esportes:             Daniel;
1º Suplente:                          Franciele;
2º Suplente:                          Patrícia.

3ª Diretoria eleita: Ano 2007

Presidente:       Bruna Pires da Rosa;
Vice-presidente:                   Felipe de Assis Cardias;
1º Secretário:                       Marjana Strobel;
2º Secretário:                       Alana Laís Fahl;
1º Tesoureiro:                      Rafaela G. Dorr;
2º Tesoureiro:                      Samoel Janke;
Diretor Social e Cultural:      Daniele Cordeiro;
Diretor de Esportes:             Eduardo Lima;
1º Suplente:                          Tais M. de Oliveira;
2º Suplente:                          Jéssica Soares Basso.

4ª Diretoria eleita: Ano 2008

Presidente:       Tiele F. Chagas;
Vice-presidente:                    Tais M. de Oliveira;
1º Secretário:                        Andreia Datch;
2º Secretário:                        Bruna Merenock;
1º Tesoureiro:                       Bruna Menezes;
2º Tesoureiro:                       Laureane T. Stochero;
Diretor Social e Cultural:      Guilherme Stefane;
Diretor de Esportes:             Fabio Barbosa;
1º Suplente:                          Anderson da Rosa;
2º Suplente:                          Mauricio Rodrigues.

5ª Diretoria:  Ano 2009

Presidente:     Paula Fernandes Weber;
Vice-presidente:                    Tadiele Fernanda M. de Oliveira;
1º Secretário:                        Jhenifer da Rosa Tognin;
2º Secretário:                        Taline Iops da Silveira;
1º Tesoureiro:                       Monica Raquel Van der ham;
2º Tesoureiro:                       Fernanda da Silva e Silva;
Diretor Social e Cultural:     Juliana E. Rodrigues;
Diretor de Esportes:            Marluze dos Santos Nscimento;
1º Suplente:                          Fernanda Silva dos Santos;
2º Suplente:                          Caroline Schimidt de Oliveira.

8 Steps to build a Social Media Strategy for the Individual

Most Australian organisations are coming to terms with Social Media while individuals around the world are enjoying the benefits provided by social media platforms, at a personal and social level.

I am a firm believer that an effective approach to social media can help you professionally by letting you voice your distinctive capabilities to an audience previously not within your reach. Facebook today reaches over 300 Million People and that's a bigger market than the whole of the EU or US. With Twitter & LinkedIn numbers increasing by the minute if not second your audience is getting bigger by the day and your accessibility is all at your finger tips.

So how do you build a successful strategy? and be distinctive? and NOT one of 300 Million creating idle noise.
Here are 8 steps that will help you build an effective Personal Social Media Strategy.

1. Establish what your core capability is? And how will you pitch it in say 140 characters max?
Mine for example:  "A Specialist in building & transforming ICT & related businesses. Passionate in helping companies & its people achieve success through new and innovative thinking".

2. Determine who your audience is? E.g. Age group, Head hunters? Industry contacts ?, Geography?

3. What’s the goal: e.g.: New Job, Personal Brand Awareness, Sell something

4. How well does the audience currently perceive you & what changes do you want to achieve...
(Your objective is to have the majority of your audience be enthusiastic advocates of your self or service but we all have to start somewhere so this is an audit)

5. Which social Media Platforms does your audience use, & why? e.g.: LinkedIn, Twitter, Facebook, Blogs etc

6. What’s your defining quality you want to be known for: Steve Jobs = Supremely Innovative Business Leader. Mine ="Innovative thinker & Leader" (long way to go to becoming supreme :-) )

7. How will you personalise your self and your offering. Be your self this is not about logo's it's about people, remember it's social media.

8. Be SMART - What metrics will you measure success (specific, Measurable, Achievable, Realistic, Time Specific)
e.g.: How many Blog visits, No of comments, followers, web site visits, How many offers / Sales made

You are now ready to choose your social media platforms and act upon it. Set a date and time and get down to doing your social media strategy using the points above it will be time well spent.

Dinesh De Silva,  Contact: twitter: @dineshdesilva , vial LinkedIN: DineshDeSilva, Would love to hear your thoughts on the above,  leave a note below in the comment section. Happy to assist Not for Profit organisations, pro bono.

This blog was written using a variety of principles and concepts. In particular I found Jay Baer work in this area to be valuable I reccomend you read his blog and advice for companies to build a social media strategy as I have used several of his concepts here and deserve a lot of credit.