Why do I run?

Running is an activity which seems, for the majority of people, a very unpleasant thing to do. Involving a lot of sweating, some physical discomfort with the heart beating more intensely, risk of injury for the joints and muscles, and of course all of these things are happening during our free time, at least for 99,9% of us runners!

Running is primarily about covering distances, with your own physical ability. Secondarily, speed may get in the way, how fast one can cover a given distance. But first comes always the fact that the runner must be able to cover the distance. Two elements are highlighted here: covering the distance and doing so only by using your body.

In sports, people tend to reveal their real character because of the simplicity of the situation. The connection between effort invested and the result returned is very straightforward and linear. No tricks can be applied and no shortcuts exist to be taken. Your way of thinking, your physical capability will get you to the destination. Even when doing a casual run, the runner is able to feel his body and observe his performance. And this activity requires, after a few minutes in it, the full attention of the participant. No distractions are allowed. It is absorbing our body and mind.

So running is a "back to basics" activity. Regular running will change ones life in many aspects. A morning run will make you feel fully charged for the day ahead, an evening run will relieve most of the stress. Eating will become more pleasant, digestion will be easier, and above all, at night when time comes to go to sleep, your body will be needing it. There is a notable side effect involving our hormones and the feeling of happiness we get out of most of our runs. Also it is a character shaping activity by testing our determination, discipline and capability to achieve our goals by overcoming some simple physical difficulties. Long distance running (whatever "long" is for each one of us) will test our mind and character against some very primitive and elemental instincts, because we will experience feelings of discomfort, exhaustion, maybe pain, hunger, thirst. While running each one will address the emotions and difficulties according to his character and mentality. And there are no external factors to assist you.

About myself: I run because while on the move I have this unique feeling that I can hear my self without any obstructions! I see my thoughts and emotions. I feel the earth rolling under my feet and I have this unique sense of flow. Over time, I realized that every run (especially long distance ones) includes a life of its' own, with a great deal of self awareness, but also realization of the characters of those running next to me. There is no better way to get to know people. Including myself!

Why do you run?

Happy New Year to everyone! May this year be the one you run the most you have ever run.

A good sports coach is...

One who:

• Evaluate your level before preparing a plan 
• Talk about your goals and plans 
• Is following your progress regularly
• Is present at some of your training sessions (even though not necesseraly every time!) 
• Is able to listen to your feeling perception of the training sessions and not only the hard data 
• Has the technical background for the sport 
• Is able to motivate you emotionally in order to achieve your goals 
• Is resourceful and ready to try new things 
• Is following the news and technology of the sport
• Makes performance predictions and they prove to be accurate
• Who explains the details of every session and the role of it in the plan
• Promotes socializing between his athletes

Keep these criteria in mind next time you choose a coach! Athletes should also be ready to interact with their coach, share feelings, perceptions and information regarding the progress of every session. Share experiences and suggest small improvements or modifications to the plan.

Failure in any of the above increases the possibility of physical injury, emotional instability, loss of motivation and low performance as a result.

Athletes resolving to coaching services, must have trust in their coaches, but not faith! Trust has to be earned and verified on a regular base, according to the results. Discipline is also important but should not be blind. Nobody should know your body better than yourself.

This a short note, but I think a very valuable one. I see many appearing as coaches these days, but very few deserve this title! A good coach promotes the sport, the culture and the performance of the athlete. Choose wisely!

Technology in sports. Is it a mind game?

Nowadays runners, cyclists, swimmers and in general whoever is involved in sports at whatever level, has access to all this amazing instruments which are monitoring crucial factors of the workouts, the sleep, the nutrition, the technique, and all this on 24x7!!! Athletes or casual sports enthusiasts have watches or smart phones with sensors that will record, analyse and present in a very comprehensible format, all the needed information. Furthermore, numerous studies and training plans have been based on the findings of these recordings, that will guide with certainty every athlete for the proper training plan.

It is amazing for most of us to be able to access all this information so easily, especially compared to just 15 years ago when all this was accessible only to elite athletes, through expensive laboratories. Also there is this new sight in every race where runners, cyclists, swimmers, have their attention (or part of it) focused on their gps-watches and stopwatches, that will give them the much appreciated feedback to achieve their target. Most of the times, their watches will indicate the distance, or the pace, the heart rate, the calories consumed, the power output, signal when to eat and drink for endurance sports. It looks like we all have access to a personal coaching service every step of the way!

As I have mentioned in an other article in this blog, there is this principle in physics which is called the Heisenberg uncertainty principle in quantum physics. In simple words this principle is presenting how the observation is affecting the subject being observed. It is always convincing to present Quantum physics principles related to sports!!!

The moment an athlete looks at his/her sports watch, it is an undeniable moment of truth. The stop-watch will inform about the time achievement so far, which will be translated to an estimated pace by the brain. Similar information will be passed on by the distance indication, the heart rate monitor, the power meter, etc. Given the fact that the athlete is using these instruments for training as well, the performance comparison cannot be avoided. So, even subconsciously, emotions will be generated which will correlate to muscle control adaptations. These emotions are partly caused by the information presented by the monitoring device and partly by the character and the reaction of the athlete.

When we count our push-ups during a strength training work out, we know that our capacity is at xx number of repetitions. The closer we get to this limit (and we know that we are getting close, because... we are counting!) the more fatigued we become. Most of the times, we stop as soon as we reach this number of repetitions. If someone was to ask us "how many repetitions can we do", the answer would pop up easily (based on the experience). In a similar manner, if someone would ask us, how fast can you run a half marathon, we would come up with a time performance which is derived from our experience during training or previous races.

The question is: Is this blocking us from going faster, further? Is, this kind of detailed information, making the wall that we need to overcome, even taller? I have read many books about training plans and tables with performance indications for all levels of athletes. All of these are focused on exploiting the wealth of information provided by the monitoring devices, to lead the way to a higher level of physical activity achievements. But there are very few touching the subject of training the mind and the character so that it will be able to achieve the goals! Most of the times, it is expected to train the brain, just by applying discipline and determination to follow a training plan and then to apply this during a race. But it is obvious, that if we apply the same training plan to any two different persons, the outcome will be different, even if they start from the same physical level and their everyday training is done on exactly the same conditions! So, what is that makes each one of us different? It is our brain and our way of thinking.

In sports we can see the real character of every one. When the going gets tough or when the limit seems to be getting closer, we react in ways that have nothing to do with our training, but only with our character. Training the character thus the brain to react in situations and address key points during physical activity, in a way that will help deal successfully with what lays ahead, will allow to discover new frontiers.

There is an article I 've read recently about the training methods followed by marathon runners in eastern Africa countries. Their approach is totally different to anything I have seen. The runners tend to run not based on their capabilities, but according to the capabilities of the fastest runner of the group. This way, many will collapse early in the race or even in the training. Very few will be able to follow till the last stages. But they all learn to challenge their limits every time. And the limits are not set by a monitoring device, which cannot calculate the level of physical capability at the specific moment. The limits are set by the runners' real capacity on that specific moment. The big benefit that comes out of this method is that, from time to time, everyone will manage something that appeared to be out of reach at the start of the effort. This is a moment of revelation and it is engraved as experience on the mind. next time this runner, will address the task in a different way. This is the way to move to higher levels, and maximize the outcome of any training plan.

Looking back in the last 3 decades of sports history, when they started becoming a massive trend, we have seen the rise of the physical approach to the preparation of the athletes, then we experienced the rise of chemical physiology with applications in nutrition and supplements, and in the recent years, we see the technological explosion providing amazing information to everyone. The next level should be the training of the brain. Training the mind to overcome barriers, and to attempt conquering new frontiers. To handle the body in a whole different way. This is the only way to maximize the effect of all the previous technological advancements.

Trail : Get Ready For, la préparation mentale from OVERSTIM.s on Vimeo.

My "no plan" 100miles mountain run: ROUT 2011

It has been 2 weeks already since my participation at Rodopi Ultra Trail (ROUT) 100miler. This is the first race in which I have applied (following my blog post a few weeks ago) a "no plan" approach. I started the race with no pacing plan and even further, just a quick look at the altitude profile and the space between support stations. This is a special race with lots of trails and sparse support stations: only 6 stations for 100 miles. Also it offers an experience of isolation, since there are only two village crossings and at the same time with only 63 participations it is guaranteed to lonely in the trails.

I arrived at the registration area just the day before the event (actually early afternoon). Set up my camping tent with my buddies at a very nice spot near the start line.  I tried to avoid any discussion about my plan (non existent) and details about the course. It was clear in my head that I would run only by feel. The race does not have any requirements regarding equipment and accessories. So it is a good opportunity to follow your instinct and go according to your own needs. So my pack included 1lt of water (when needed I could go up to 2.3lts), some sandwiches, bars and gels, as well as minimal clothing, a light wind-stopper jacket, a pair of gloves and a light wind stopper over-trouser. The weather forecast was very favorable for the whole duration of the event. I also packed my GPS and two headlights. Some more clothes and food was packed at my drop bag that I would have access at two spots during the run (69 and 123km).

At 06:00am Friday 63 runners were forming a small friendly group ready to start. A light breakfast was already in the belly and the weather even though cold, it was just fine given the early morning start. In my mind I have adopted a very simplistic approach: It was just one more long run at a very easy going pace. Did not know much about the altitude profile or the terrain, but... nothing could go wrong!

Started my run at a very relaxed pace. For the first few kms I was among a group of 8-10 runners leading just behind the leader who was already out of sight! A call to nature delayed me a bit, but after a couple of kms I was back in the group. The weather was really promising! My backpack contained only water, calories, two retractable running poles and a GPS. Around 3kgr in total. One more stop to get rid of my light wind stopper and then on the move again.

The feeling of the sun raising and the clear blue sky was very nice. It was not too hot or too cold. Around 12-14deg C. Hydration needs were normal, which was very important. After the first 10 kms I found myslef running alone for a while. I was going at my own pace feeling like I could go on for ever. And that is how I kept going. Around km 30 I caught up with a group of 3 runners, two of them familiar, Makis and Dimitris, along with a third rookie in ultra trail runs. We were running a bit like accordeon, opening and closing the distance from uphill to downhill or from check point to check point. I had this pleasant feeling and I did not care much about the pace or how much distance I have covered, or what was lying ahead. I had this pace of "going on for ever", and that was enough for me.

The route was magnificent, in dense vegetation, forests and on trails or forest roads. A couple of steep downhills were making me a bit more cautious not to overstress my quads, even though at one point it was really demanding and reminded me a lot of UTMB inclination. It was the long downhill of Oksia which challenged my quads for a while. But after that, everything was more gentle again. What is interesting is that I never got too anxious about what was coming up next. I had almost no clue. Dimitris was familiar with the route and from time to time he was revealing some details of what was ahead, but that was it. My mentality was, that I can take whatever comes! Weather was on our side. At some point I was running critical on water, but as long as I used my last drop of water, after 10 minutes we crossed a nice stream an was happy to refill my camel-back.

My approach was working fine. I had no ups or downs. Usually at km 80 I start feeling a bit discouraged, being half way through the run and feeling a bit tired makes you wonder how are you supposed to manage the 2nd half. This did not happen. My explanation resides to the fact that my "no plan" approach removed one complication from my run: I had nothing to compare with! There was no point that I would say that I am going a bit faster than the plan, or any point were my slow pace due to tiredness would make me think that I am falling behind my plan. This was a revelation to me. These thoughts are multiplying your emotions when in a race. So ... I did not have this effect!

Night came and we were at km 80. Our pace was spot on for sub 30 hours. But I tried to keep this kind of calculations out of my head. The guys (at that point we were reduced to 3 in total - the young fellow slowed down wisely), were a bit surprised at our pace since they had an estimation in their mind when they started and it was nowhere close to 30hrs! Anyway, we kept going. Night goes by faster than day! Senses are more alert and the last thing you think about is the time or the uphill that you meet. The only thing that I do not like about night time, is that I am missing some nice views!

The weather was fine. Temperature was close to zero, but it did not matter as long as we kept moving. Warm soups at the few aid stations were more than welcomed (caution... not too hot!). We were moving at a constant pace and before we realized it, we were at the end of the loop (the route consists of a tail and a loop - the tail is the part that we go out and then we do it again when we return towards the finish). A fellow runner, Christos, was catching up with us from station to station, but our fast walking pace at some parts was too much for him since he as shorter than the three of us.

The early morning sun found us at the last major station before the finish line: Prasinada! We were consistent for a sub 30hrs finish. Legs were ok, no low point feeling for me and we were exchanging motivation bursts with the guys trying to speed up a bit. After we passed the 130th km mark, I did not care much about anything. I knew that I had a very pleasant run with friends. The last 30km could not change that and I was confident that the finish line was in sight.

Well... this race has a special finish! Consists of a steep uphill starting at km 146, just 20km before the finish! This is a quad killer! Imagine a total of 1000m of climb (incline of 16%) while you are already at the 148 km in the race... We started going up all happy and psyched about our imminent sub-30hrs finish. Half way to the top of this uphill, even though we kept eating consistently, our legs were totally burned! No bad feeling or frustration, since the finish line was very close... But legs were really struggling to keep pushing upwards. A sort flat and downhill break, made us laugh at the sight of the three of us, not being able to run the downhill trail! And then it was again all the way up! By that time we have totally forgot the 30hours goal. just 12 kms before the finish and yet feeling our legs heavy as anchors.

We got to the top. As I said, there were no hard feelings in me. Just some heavy and empty quads. I knew that there were 7kms left of a slightly uphill route but normally, completely runnable. We have agreed to finish all together. We were position 4-5-6 in the ranking. I was suggesting some running intervals every now and then, trying to find some nice motivational excuses for the guys. Always in races like this one, I start feeling the finish line anxiety in the last few kms. I had it now as well, but we were a team the three of us and we would go together. A great team it was!

Just crossed the finish line. Me in the middle.

We crossed the finish line all together, running and happy, at 31hrs 42min and ranking 4th all three of us (yes... we are organizers' ranking nightmare). I must admit that this was the endurance run with the less low points I have ever done! Following my analysis of the no plan approach I would say that I need some more ultra running events to finalize my opinion. One thing though is clear: Planning creates one more complication in our mind. It is up to us to make good use of it or not. But it is certain that a plan will amplify your feelings when you realize that you are deviating from it. My next ultra running event, will be without plan as well. I enjoyed ROUT a lot!

I fell asleep during the massage session after the finish. Legs were just fine the very next day. Three days after was able to go out and run again, but managed to constrain myself. My annual 4 weeks "off" period has started.

38 finished the 100miler out of the 63 who started. The event is one of these casual, no-fireworks ultras but also with a sufficient and well planned organization. I ate some sandwiches of banana-bread with peanut butter and honey, 4 sesame bars, 5 nature valley bars, 10 gels (I found very efficient the High5 4:1), some salty crackers and several dozens of sugar jelly beans. Drunk about 10 liters of water and another 2 liters of isotonic.

Yes... I did carry all my garbage packaging all the way back to Athens. 

Here you can get an idea of the remains!

Jelly beans frenzy.

Saturday evening, I packed my tent and moved to the nearby city of Kavala to sleep at a friends house and spend some time in the sea-side city. Sunday evening was back in Athens and the whole stream of news about the crisis was all over the place. At least we got some peace of mind, a nice winter jacket with our name embroidered on it, and a long lasting experience up on the trails of Rodopi.

A big thank you to the organizers. Race details: www.rout.gr

A referendum in troubled Greece

The facts as of today (1st of Nov 2011) are:

1. The agreement that was announced a week ago regarding the reduction of the Greek sovereign debt has not been put on paper with all the terms and conditions. Estimations are that this agreement will take about 2 months to finalize in all details.
2. The Greek political scene has nothing to do with the German or French or English scenes. Greek political parties are depending heavily on popularism and opposition to the government. But without proposing any alternatives.
3. Greek citizens are vulnerable to the "easy words" and cheap promises spoken by the political parties. It is very rare to see citizens with real knowledge and understanding about the promises and proposals being made by politicians.
4. The Greek government has very few weapons in the effort to negotiate the details of the restructuring of the Greek sovereign debt, within the next two months. One of them is the threat of public up-rise and social instability. EU knows that images from social turmoil in Greece can be easily contagious to other European societies.
5. Greece is only the tip of the iceberg of the Eurozone crisis. Italy, Spain, Belgium and subsequently France are just hiding under the surface...

The announcement of a referendum by prime minister George Papandreou will create the following reactions:

• Will force several Greeks to study the agreement, once made available. Therefore will increase the level of public awareness of the situation the country is in. It is addressing bullet #3 presented above. I do not need to stress how important this is for a society about to take important decisions!
• It is a straightforward message to the European Union, that the content of this agreement will be subject to public investigation and voting and it will not go through as easily as the agreement of 2010 when it was passed by the sole signature of the minister of finance (under great time pressure but also with undemocratic methods). So PM Papandreou is exploiting one of the few weapons he has available in his negotiations with the EU and the IMF. He is hitting bullet #4 presented above.
• Once the agreement is made public, the political parties in Greece will have to talk (more than before...) about the essence of the two choices that will lay ahead. And these will be: Stay in the Eurozone, or exit the Eurozone. And the choice that will be voted by the majority on the referendum will be binding for any future government. Thus dismissing any easy attempts for cheap promises and easy words by the political parties in Greece. This way it is addressing bullets #2, 3. And this is to the best interest of the EU...

With these facts in mind, I think that the announcement of the referendum was a smart political move by Papandreou and will serve the most important purposes of his administration. Of course, given the fact that the Greek political parties are treating voters as clients, this choice will be heavily contested since it is making their road more rough and their "sale" more difficult.

Many will say that governments should be responsible for their choices and they are elected to take decisions. This is true. But this relies on a foundation of a wise electorate and responsible political scene. These two foundations do not exist in Greece. And maybe it is not only Greece that is missing these foundations...

European governments should step back, do their job (prepare a fair deal with Greece) and let Papandreou deal with the Greek society. Also they should start looking at their own mess and stop putting Greece in the front line. There are way more serious problems in the Eurozone than the Greek sovereign debt. And those who talk about the lies of the past, should start looking at their own lies as well. Eurozone was built on lies and they knew it. Is it too late to start talking about truth and claim whatever chances exist to advance the EU to the next level? If there are some chances towards this direction (personally I am pessimistic), then this referendum is in the right direction.

Μία άλλη "επαναστατική" οπτική της κρίσης στην Ελλάδα

Με βασανίζει εδώ και πολύ καιρό. Η σκέψη του γιατί γίνονται όλα όσα γίνονται. Ναι, η Ελλάδα είναι μία χώρα της οποίας η κάτοικοι έχουν την κουλτούρα της αρπαχτής, του προσωπικού συμφέροντος και της έλλειψης κοινωνικής συνείδησης. Μπορεί κανείς να το διαπιστώσει με μία ματιά στο τρόπο που φτιάχνουμε τα σπίτια μας, στην οδική συμπεριφορά μας, στον τρόπο που αδιαφορούμε για τον δίπλα μας όταν κοιτάζουμε να διοριστούμε (ή να διορίσουμε τα τέκνα μας) σε θεσούλες που είναι ή χαριστικές ή δεν μας αξίζουν. Το κριτήριο σκέψης μας είναι βασισμένο στο προσωπικό και μόνο συμφέρον! Και όταν τα πράγματα δεν βολεύουν, έχουμε την εύκολη λύση του "τι να κάνω" και του στρίβειν δια της μεταναστεύσεως!

Ναι! Όλα τα παραπάνω ισχύουν και λίγα λέω (δεν χωράνε σε πολλές σελίδες πόσο μάλλον σε ένα απλό blog post!). Αλλά, ταυτόχρονα η χώρα αυτή έχει και πλεονεκτήματα. Όπως ο φυσικός της πλούτος, η δυναμική της γεωργικής καλλιέργειας και της παραγωγής τροφίμων. Η πληθώρα πηγών και επιλογών ανανεώσιμης ενέργειας. Ο καλός της ο καιρός. Δυστυχώς δεν μπορώ να προσθέσω στα θετικά την κουλτούρα των κατοίκων της...

Και ναι, χρωστάμε περισσότερα από όσα θα βγάλουμε τα επόμενα χρόνια, εξαιτίας αλόγιστης σπατάλης μας και πρακτικών αρπαχτής που εφάρμοσαν όλοι και ως συνήθως κάποιοι περισσότερο. Αλλά όταν  χρωστάς μπορείς να κάνεις έναν διακανονισμό. Βέβαια πλέον δεν έχουμε και την φήμη του πιο αξιόπιστου συνομιλητή καθώς ως κοινωνία έχουμε κάνει πολλές κολοτούμπες στην ιστορία μας και από χρεοκοπίες άλλο τίποτα! Αλλά οι δανειστές μας κανονικά είναι επίσης με την πλάτη στον τοίχο, καθώς αν πούμε "δεν σφάξαμε" τότε οι επιλογές τους είναι ελάχιστες και σίγουρα άκρως επιζήμιες! Τα διάφορα σενάρια διακανονισμού χρέους που συζητιούνται είναι στο σύνολό τους ανούσια: Ποια είναι τα οφέλη για το Δημόσιο από ενδεχόμενο «κούρεμα» 50%

Με αυτά στο μυαλό, θα κάνω μία παραδοχή που είναι αρκετά ουτοπική, αλλά θέλω να δείξω την δυναμική που μας δίνει. Θα πω λοιπόν: έστω ότι η Ελληνική κοινωνία ξεχνά τις κακές συνήθειές της και δείχνει ομοψυχία (που δεν έχει δείξει ούτε μετά από έναν παγκόσμιο πόλεμο...), αποφασίζει ως κοινωνία να μην θρέφει "παρόχους υπηρεσιών" και μόνο, να απαλείψει τις αδικίες στο συνταξιοδοτικό, ασφαλιστικό και εργοδοτικό (μαύρη εργασία, συντάξεις "αναπηρικές" ή στα 50 έτη κλπ). Επίσης αποφασίζει ότι αν είναι να μας αναγκάσουν κάποιοι τραπεζίτες (εγχώριοι και εισαγόμενοι) να υποβαθμίσουμε την ζωή μας κατά τις δικές τους επιλογές κατά 40-60% (μειώνοντας την αγοραστική μας δύναμη, ή τι υποδομές μας σε θέματα υγείας ή παιδείας), για να αποπληρώσουμε τα χρέη μας, ίσως τελικά είναι καλύτερα να το κάνουμε μόνοι μας με ομαδικές αποφάσεις κοινά αποδεκτές, επιλέγοντας που και τι θα "απαρνηθούμε".

Με βάση αυτή την ουτοπική παραδοχή, θα μπορούσε να ισχύει το ακόλουθο σενάριο "αυτάρκειας και ισορροπίας":

• Υιοθέτηση πολιτικού συστήματος Προεδρικής δημοκρατίας με θητεία προέδρου 6 ετή με εκλογή απευθείας από τον λαό. Βουλή 100 βουλευτών, με εκλογή από τον λαό. Υπουργικό συμβούλιο διοριζόμενο από τον Πρόεδρο. Ασυμβατότητα υπουργικής θέσης και βουλευτικής θέσης. Όριο ηλικίας τα 67 έτη για τους βουλευτές και όχι πάνω από 2 θητείες. Κανένα όριο για τον πρόεδρο της Δημοκρατίας.
• Πάγωμα οποιασδήποτε πληρωμής τόκων σε χρέη - ομολογιακά δάνεια προς ξένους ή εγχώριους δανειστές (ακόμα και σε ασφαλιστικά ταμεία)
• Πάγωμα οποιασδήποτε σύναψης νέων δανείων (ναι... δεν θα παίρνουμε νέο χρήμα από πουθενά, και ειδικά όχι για να πληρώσουμε παρηκμασμένες δομές και "παρόχους αχρείαστων υπηρεσιών")
• Πάγωμα πληρωμών ακόμα και ληξιπρόθεσμων ομολόγων για τα επόμενα 15 χρόνια. Χωρίς δυνατότητα διαπραγμάτευσης λέμε στους κατόχους ότι όσα λήγουν μέσα στα επόμενα 15 χρόνια, περάστε να τα εισπράξετε με καθυστέρηση 15ετίας.
• Καθορισμός μέγιστου πλαφόν δαπανών για τον δημόσιο τομέα, συμπεριλαμβανόμενων αμυντικών δαπανών.
• Δαπάνες για παιδεία που θα ανέρχονται στο 7,5% του ΑΕΠ όπως αυτό θα προκύψει μετά την "καθίζηση" που θα υπάρξει.
• Δημόσια παιδεία σε όλες τις βαθμίδες. Απαγόρευση λειτουργίας φροντιστηρίων και ιδιωτικών σχολείων. Ένταξη όλων των ιδιωτικών σχολείων στο δημόσιο σύστημα παιδείας (με χρήση των υποδομών από όλες τις βαθμίδες εκπαίδευσης).
• Δαπάνες για υγεία που θα ανέρχονται στο ποσό των 500ευρώ ανά άτομο ανά έτος (για τα 10 μύρια κατοίκων αυτό συνεπάγεται περίπου 5.000.000.000 ευρώ), αλλά με το δεδομένο που αναφέρω παρακάτω.
• Εθνικοποίηση όλων των κλινικών, νοσοκομείων και παραγωγικών μονάδων φαρμάκων. Όλοι οι γιατροί θα γίνουν δημόσιοι υπάλληλοι. Απαγορεύεται η εξάσκηση της ιατρικής σε ιδιωτικό επίπεδο. Μοντέλο Κούβας. Κάλυψη των εξόδων σπουδών από το κράτος.
• Κατάργηση της τοπικής αυτοδιοίκησης. Δημιουργία μητροπολιτικών δήμων μόνο στις πόλεις με περισσότερο από 1 εκατομύριο κατοίκους, με ευθύνη μόνο για την ασφάλεια και την καθαριότητα των πόλεων.
• Υποχρεωτική ανακύκλωση απορριμάτων. 
• Εθνικοποίηση όλων των τραπεζών και ενοποίηση αυτών ώστε να προκύψουν 3 τράπεζες. Όλοι οι εργαζόμενοι γίνονται δημόσιοι υπάλληλοι. Κάλυψη των εξόδων σπουδών από το κράτος, για όλους τους νέους εργαζόμενους.
• Εθνικοποίηση όλων των ασφαλιστικών οργανισμών και συγχώνευση αυτών σε 2 οργανισμούς. Ένας για τους δημοσίους υπαλλήλους και ένας για τον ιδιωτικό τομέα. Δεν θα υπάρχει καμία ιδιωτική ασφάλιση στην χώρα, ούτε και για αυτοκίνητα!
• Έλεγχος των θέσεων εργασίας στον δημόσιο τομέα. Αυτοματοποίηση διαδικασιών και χρήση νέων τεχνολογιών όπου είναι εφικτό. Ενιαία μισθολόγιο για όλο τον δημόσιο τομέα (από τον απλό υπάλληλο, μέχρι τους γιατρούς και τους δικαστικούς)
• Απαγόρευση απεργιών στον δημόσιο τομέα.
• Κατάργηση συνδικάτων για τους εργαζόμενους του δημόσιου τομέα.
• Κατάργηση μονιμότητας των δημοσίων υπαλλήλων
• Πρόσληψη δημοσίων υπαλλήλων με αντικειμενικά κριτήρια και μέσω προκήρυξης θέσεων και διαγωνισμών.
• Κατάργηση δικαιωμάτων αποζημίωσης απόλυσης στον ιδιωτικό και δημόσιο τομέα
• Κατάργηση επιδομάτων οποιασδήποτε μορφής στον δημόσιο τομέα.
• Θέσπιση 12 μισθών ανά έτος για όλους τους εργαζομένους.
• Υποχρεωτική ασφάλιση όλων. Συνταξιοδότηση μόνο σε περίπτωση σοβαρής αναπηρίας (εδώ μπαίνει ο παράγοντας κοινωνικής ευθύνης που έβαλα στην ουτοπική παραδοχή μου).
• Φορολόγηση της ιδιοκτησίας ακίνητης περιουσίας, όταν αυτή υπερβαίνει τα 30 τετραγωνικά μέτρα ανά άτομο (οικογένεια 3 ατόμων δικαιούται μέχρι 90τμ αφορολόγητα). Ο δείκτης φορολογίας θα είναι τέτοιος ώστε να είναι αδιανόητο να υπάρχει τάξη εισοδηματιών από ακίνητα ή κατόχων μεγάλης ακίνητης περιουσίας. Το όριο ισχύει για όλα τα άτομα, ανεξαρτήτως ηλικίας, που συστεγάζονται!
• Απόλυτη νομιμοποίηση όλων των αυθαιρέτων, αλλά θα υπαχθούν στο καθεστώς φορολόγησης και ορίων που ανέφερα πριν
• Κατάσχεση και δήμευση με πλειστηριασμό των ακινήτων που οι ιδιοκτήτες τους αδυνατούν να πληρώσουν έγκαιρα τους σχετικούς φόρους.
• Κρατικοποίηση όλων των αγροτικών εκτάσεων και μίσθωση αυτών σε αγροτικούς παραγωγούς με συγκεκριμένα όρια παραγωγής
• Φορολόγηση της κατοχής αυτοκινήτων όταν αυτά υπερβαίνουν σε πλήθος το ένα ανά οικογένεια.
• Ειδική αυξημένη φορολόγηση των εισαγόμενων τροφών, οποιασδήποτε μορφής.
• Λειτουργία μεταποιητικών εταιρειών και επεξεργασίας τροφίμων, μόνο υπό καθεστώς ειδικής άδειας και έλεγχος των δικτύων διανομής των προϊόντων από το κράτος με ειδικές άδειες επίσης. Αποφυγή δημιουργίας αλυσίδων μεσαζόντων.
• Δήμευση της περιουσίας της εκκλησίας πλην μοναστηριών, ναών και των ιερών αντικειμένων.
• Δημόσια (προσοχή στην διάκριση μεταξύ κρατικής και δημόσιας) μέσα μαζικής ενημέρωσης και ψυχαγωγίας
• Ιδιωτικοποίηση όλων των τοπικών μέσων μαζικής μεταφοράς, αστικών ή μη. Ιδωτικοποίηση των μέσων αλλά όχι των υποδομών των μέσων μαζικής μεταφοράς μεγάλων αποστάσεων, όπως μέσα σταθερής τροχιάς, ιπτάμενα ή πλέοντα. Σε αυτές τις περιπτώσεις τα λιμάνια, τα αεροδρόμια, οι γραμμές και οι σταθμοί των τρένων θα είναι δημόσια περιουσία. Όπως και οι αυτοκινητόδρομοι.
• Επέκταση των δικτύων των μέσων σταθερή τροχιάς (τρένα) τόσο σε αστικό όσο και υπεραστικό επίπεδο. Αναβάθμιση της τεχνολογίας αυτών για ταχύτερες μετακινήσεις.
• Κατάργηση διοδίων στους δρόμους και θέσπιση ετήσιου τέλους κυκλοφορίας σε δρόμους ταχείας κυκλοφορίας που θα καλύπτει και τα διόδια. Όποιος δεν θέλει να χρησιμοποιεί δρόμους ταχείας κυκλοφορίας δεν θα πληρώνει το τέλος αυτό (μοντέλο Ελβετίας). Το τέλος αυτό θα πρέπει να είναι πολύ υψηλό έτσι ώστε να δοθούν κίνητρα για χρήση των μέσων μαζικής μεταφοράς στις μετακινήσεις.
• Υψηλές τιμές καυσίμων και κρατικοποίηση όλων των διυλιστηρίων.
• Κρατικό δίκτυο παραγωγής και διανομής ενέργειας και ύδρευσης. Κατάργηση όλων των προνομίων των εργαζομένων σε αυτές τις υπηρεσίες. Επίτευξη ενεργειακής αυτονομίας μέσα στα επόμενα 8 χρόνια, με ελαχιστοποίηση της εισαγωγής πετρελαίου και παραγώγων του. Επιβολή κατά κεφαλή ορίων κατανάλωσης νερού.

Είμαστε έτοιμοι να τα δεχτούμε όλα αυτά; Αν ναι... τότε είναι καιρός για να κάνουμε την δική μας πραγματική επανάσταση!

Running an ultra with a pace-plan, or by the feel?

Having ran 10 ultras in the last 3 years (I consider myself as an intermediate ultra distance runner) I am getting ready for my 2nd 100miler run later this month (the first one was UTMB 2009). I have completed several marathons always improving and right now I have a 2:49 personal best. Also completed 3 Ironman triathlons and my most recent one was getting close to the 10hour mark. I like endurance sports!

I have always been preparing and running, every single one of my long distance races with a plan. By "planning" I mean breaking down the event to segments and planning my time passings for each segment / part. And on race day or days (!) I was trying to stick to my plan or using it as a benchmark during these long hours out in the nature. Of course there are other race-specific plans, like nutrition and hydration plans, but these are not within the scope of this article, as I will explain later on.

My thinking has always been to prepare, analyze and monitor my performance during the event (in terms of time achievement) to see how successful was my pacing plan afterwards, as well as pace myself efficiently. I think that this is the best way to identify the problems and mistakes I may be doing during a long run or any endurance event (by doing my evaluation afterwards), or learn how I could make my planning more accurate for the next event, by fixing inaccurate factors and wrong assumptions or calculations. These are also essential ingredients for the training-preparation period, since I can locate my weaknesses easier, or  experiment with new routines and procedures that would address my weaknesses for future events. It is part of this famous trial and error routine that one way or the other we all apply to our training!

But it has become very clear to me that all these benefits can come also by simply recording your effort and studying after the race. So we must not confuse evaluation which can come from simply recording, with the actual achievement during the ultra.

I will focus for the sake of simplicity on the 100 miles event that I want to complete this month. Following a race plan has some major contributions to a key event like this mountain ultra run:

• Control and avoid mistakes, mostly with the pacing and energy management
• Focus and enhance runner confidence during these events, who will eventually encounter low or high points (physical and mental-emotional)
• Breaking down the big thing in small pieces - intermediate targets!
• Create benchmarks for training and future ultras (which can also be achieved by simply recording the event and analysing afterwards!)

On the other side, when you become more familiar with long distance running, planning a race is by definition a study on your own limits and capabilities. As such, it is obvious that by working on these details, one sets his limits and imprints them in his mindset. So I am starting to wonder... Is this situation affecting my performance? Is this analysis affecting my experience of the event and my search for my own limits? I think yes.

Advantages and disadvantages of planning your pace
+	-
Control Focus Benchmarking Segmentation of the task	Mental & emotional influence Barrier for trying new things Delayed reaction - adaptation to circumstances due to tendency to stick to the plan even when there are obvious reasons not to!

On the other hand, getting in an ultra endurance event, without a pacing plan, can have some positive aspects. The obvious one is that you avoid being affected mentally by falling behind or going faster than planned! Believe it or not, even the most mentally strong or disciplined endurance athlete, gets affected by realizing that his pace is different to what is dictated by his well prepared race plan! If actual pace is slower compared to what is on the paper, sooner or later the athlete will start feeling "discouraged" because he/she is not achieving according to expectations. Also it will obviously lead to an effort to speed up in order to catch up with the plan! On the other side, if going faster than planned, the athlete gets in the mood that he/she is ahead and may start to either slow down as a reward when not feeling so well (which tends to appear faster when feeling safe and "in control") or because of insecurity of overdoing! This way, we do not explore our limits, our potential for an optimum performance, since we are affected by the same indications which are supposed to help us get to the finish line as fast as possible! Basically it looks like we are adding one more parameter to the situation, which is making things more complicated, in exchange for a possibly more effective performance.

Advantages and disadvantages of no race plan
+	-
Less influence from variations in pacing Easier adaptation to circumstances More confidence during the event	Increased insecurity before getting to the start line Perception of the event is less "organized" in runners mind and more vulnerable to personal emotions Easier to push harder than you should

Let me define optimum performance: Fastest (according to personal capability at the specific time) completion of the required distance, when energy and hydration intake are kept within the limits.

Having read several studies and publications on the way our body and mind are handling ultra endurance efforts, I have come to the conclusion that our mind, when standing at the starting line, is consciously and subconsciously aware of the distance and the effort required to complete the event. By "aware", I mean that our brain, based on previous experience and a "body-systems" control has already prepared a plan for the upcoming effort. Previous experience does not have to be on the same route or distance. The mind is projecting an image of what it may encounter during the event, is comparing to similar experiences in the past, and prepares a reaction plan. When the pain, or discomfort, or insecurity kicks in, the body and mind will react based on previous experience. Also it is defining the limits of how fast or how slow we should be moving in order to get to the finish line. All these are based on experience and past efforts!

The proof for these remarks is very simple: Look at how kids of ages 4-6 years old, are addressing any running event. They start all out and  usually they are ready to collapse within the first hundred meters, even if they are supposed to be running a kilometre. Young kids, do not have experience and their brain cannot plan and regulate the output to the muscles. They go "all out" and exceed their capacity even though most 4-5 year old kids from the bio-mechanical point of view, should be able to cover quite long distances! The brain of the child is defining the limits by trial and error, as I said before. Of course, quite fast for children, the strategy is revised, imprinted and then applied in any future race.

So it is quite obvious that analysing and planning the pace is affecting our approach to an ultra endurance event. In this category I will include also the many monitoring sensors most of us are using in races: heart rate monitors, speed and pace counters, pedometers etc. By just taking a look at the watch, we can instantly know the details that will allow our brain to calculate how we are doing according to the plan! But I think that recording is in a different category.

Having said all these details, I am coming to the conclusion that, as in the famous Heisenberg uncertainty principle in quantum mechanics, the observer (in our case the analysis, pace-plan, monitoring) is messing up the probable outcome of our effort in an ultra endurance event. Of course there are some variations in this assumption. Below I present a graph with my thinking on when planning should be done and when not!

There are 7 axis of important aspects for any endurance athlete (coloured magenta). The centre represents an approach closer to "running by feel" and the outer part of each line is "running with a time-pacing plan". The line is connecting the 7 axis, and is moving closer to the centre or further out, according to how well each strategy is scoring to each one of these aspects.

Every reader can adapt this spider web according to his character and beliefs, and help him visualize his / her  approach to the question: "run by the feel" or "run with a time plan"? Having said all these things, I can positively state that I am going to do my upcoming ultra running event, based on my feeling and not with a pacing plan. In the end, I will let you know how it all went for me. But if it goes well, then it is certainly going to be a huge confidence boost for any future event. I will take a look at the altitude profile though!

It is really important to clarify, that nutrition and hydration plans, should always be applied and followed in any endurance event. If we rely only on our feeling and senses for these parts, then it is certain that we will mess up everything! If we wait to feel thirsty to drink... then probably it is already too late! So my assumption does not apply in these two essential factors of a successful race. We should always have a nutrition and hydration plan.

Also my approach assumes that there is some experience of previous ultras. A beginner should try to have a plan for his first ultras. Experience is helping define in our brain how slow - slow should be and how fast - fast should be for given distances. I can never forget one of the most universally accepted mistakes that most runners do: their slow runs are faster than what they should be, and their fast runs are slower than what they should be!