Thursday, December 31, 2009

20 mins run

Nothing much. After all, its the new year - almost.


Wednesday, December 30, 2009

W5 D2 - 8 sets

Yep, did 30, 30, 36, 36, 27, 27, 33 and 80 (max 70). I am getting quite good at this. But man, have I added weight! O'wise, I am relaxin and downloading movie torrents like hell.

Tuesday, December 29, 2009

20 mins run

I did a 20 mins easy run. I am definitely on my way back. No plans yet. Still reading.

Sunday, December 27, 2009

W5 D1

I did W5 D1 today. i.e.54, 60, 45, 36 66 (min 60).
I have added some weight but I am starting running again. Slowly.

Tuesday, December 22, 2009

W4 D2

Yeah, did 38, 45, 38, 38 and 60 (Max 54). Then ran for a Km. Hehe, ran for 1 Km. Can you believe that shit?
Meanwhile, Eric Ndiema won this year’s edition of the Baringo Half Marathon on Sunday (20th Dec 09) in 1:02:14 and in the process improved from the sixth position he attained last year. He was the only top ten finishers from last year who remained in that bracket this year.

Below is Eric Ndiema (159) leading Yusuf Songoka (092) and Vincent Kiplagat (198) at the Baringo Half Marathon 

Monday, December 21, 2009

W4 D1

I did 32, 38, 32, 32, 50 (Max 48).
Meanwhile, Strikeforce's Cung Le suffered his first loss under Scott Smith.

Here is Smith in attack mode.

Thursday, December 17, 2009

Week 3 Over

I did w3 d3: 33,42,30,30, 50 (max 45). I dont feel the need to do an exhaustion test this weekend.

Eddies Weddo

Tuesday, December 15, 2009

W3 D2

I Did W3 D2 today 30,38,23,23,45(Max 40). Twasnt that hard - no sweating yet. Meanwhile, Dan Hardy will face the UFC welterweight champion at UFC 111 on March 27 in Newark, N.J. Whereas I think the winner of Hardy/Koscheck fight should have faced GSP, I dont mind seeing Hardy go against GSP even though I dont think Hardy can neutralize GSP yet. But Hardy is as solid and technical as they come.
Meanwhile, I am a sponge going through Daniel's Running Formula

Sunday, December 13, 2009

D1 W3 - The Books Arrive - UFC 107

I did W3 D1 with the sets being: 21,27,21,21,33 (30Max). It wasn't hard but I am getting better at it and I think I will fnnish week 3 w/o incident.
The books arrived though I am yet to collect them
 UFC 107 took place on Sato. I havent seen it. Mir bounces back and Penn establishes himself as the best at 155 pounds. Here are some photos (viewer discretion is advised)

This is Sanchez after Penn opened up his forehead with a kick.

Penn and Sanchez.


Friday, December 11, 2009

W2 D3 - Kebede's Record

Did W2 D3 today. Wasn't that hard though I got close to sweating. I did 24,25,21,21,33 (max 30). Exhaustion test on Sunday.
Meanwhile, Tsegaye Kebede has only been running marathons for two and a half years, but in that short span of time he has reached a level of accomplishment that no one else has in history.
Kebede's 2009 was so superb, that he also managed to become the second fastest ever for total time of his two fastest races, 4:10:38.
Haile Gebrselassie heads the double fastest list, not just breaking 4:10, but going sub-4:09 as well in 2008. He started off with the then second fastest time ever, 2:04:53 at Dubai in January and then posted the still standing World record of 2:03:59 at Berlin in September.

Gebrselassie and Olympic champion Sammy Wanjiru are the only men to go sub-4:12 total in two years.

Tuesday, December 8, 2009

W2 D2

I did W2 D2 today. I struggled a little and almost broke to sweat after the last set. I did 24,24,18,18,27 (max 26).
Meanwhile UFC lost Dan Henderson to Strikeforce.

Monday, December 7, 2009

W2 D1 - Jones gets a DQ

I did day one of week 2 today. I did 21, 21,15,15,25. It wasnt that hard since I have found the proper form but I had to put in some effort. It will get thick pretty soon.
Jone Jones lost the fight to Matt Hamill through a disqualification (illegal elbows). But he dominated Hamill and established himself as one of the best future LHs in the MMA world.

Thursday, December 3, 2009

Week 1 over

I did W1D3 today, 17, 21,14,14, 22 (20Max). I didnt struggle too much but I feel much better than before I started the situps.

2010 IAAF calendar


Tuesday, December 1, 2009

W2 D2

I am adding weight.
I did the situps. 15,18,15,15 and 18 (18Max). I struggled today.

Here is Jon Jones, one of my favorite fighters.


Sunday, November 29, 2009

Test and D1 W1

I did the test and didnt want to push myself so just ended with 21 situps - just enough to place me on the third column.
I started day 1 week 1 today and did 15,18,10,10 and 17 (max 14). Still easy.
I expect to have bulging six packs at the end of the program so I took some "before" photos. I am about 82Kgs so my weight is not so bad.
I am still undecided which proper form to adopt for these situps.

Above is the Austrian, Gunther Weidlinger who won the 2009 Great Australian Runbeating Wanjiru to 3rd place. Weidlinger sprinted to the line in 43:01, 21 seconds slower than Haile Gebrselassie last year. Birmingham followed 18 seconds behind with a national title and a personal best: Martin Dent, Australia’s leading finisher in the world championships marathon, also passed Wanjiru for third.


Thursday, November 26, 2009

100% Wooooohoooooooo!

All injuries gone! I can now bound up the stairs and feel nothing in my knees! It feels like God!, er, heaven!
I have also added some kilos but no problen, I will start attacking them next week.
The books have not arrived but I am rearing to go. Still enjoying making excuses and procrastinating a little...
I get my inspirations from all over. This is Forrest Griffin again from UFC 106. Running is not for pussies so we runners and fighters are kindred spirits. The only difference is that we have two opponents when we are running: a) ourselves and b) The distance/tarmac.


Tuesday, November 24, 2009

One more week - 200 situps?

I am now about 100% fine - my knees took the longest time to be okay. I want to take one more week just to ensure I have actually taken a whole month off exercise.

I am considering starting the 200 sit ups challenge next week. This will be aimed at increasing my core strength. I considered doing the 100 pushups challenge (I can do 45 pushups at a go right now) but put it aside because my arms are quite strong and I dont want my upper body to bulk. I considered doing the 200 squat ups but also avoided it because I dont want bigger legs. Squats are the best way to bulk up spiny legs.

I will do the initial test soon.

Wednesday, November 4, 2009

Getting Better

And stronger....
This is a pic from the fight where Rua was robbed of his victory over Machida in UFC 104.

And here is Cheruiyot being trailed by Meb in the NY Marathon.

Tuesday, November 3, 2009

Getting Serious - Ordered for Running Books

I placed an order for two books on Running from Amazon. I am buying The Competitive Runner's Handbook -  The Bestselling Guide to Running 5Ks through Marathons (Paperback) and Daniels' Running Formula - 2nd Edition.
It will cost me about 5K in total and they should be arriving next month. They should help me ensure I dont run in "no man's" land (read the reviews of Daniel's book on Amazon) and help me focus every training to ensure I dont just run to be fit but to be faster and stronger to ensure that I resonably exploit the running potential in me and kick substantial ass in races.
We have agreed with Sikuku to get the AK (Athletics Kenya) calendar so that next year we do at least five races.

I want to get scary serious with this running shit. I want to be fast, tough, chiselled, free, strong and light. And I want to run a sub 19mins 5K and a sub 38mins 10K. An elite amateur for all intents and purposes.
My calf is now 80% okay. The problem now is my knees (75%) and the back of my left knee (80%). Two weeks rest should do. I want to be 100% before I start the next quest.

What inspires me? When we were in Mwea Classic half Marathon in September, I saw our "coach" glide away so easily. So effortlessly yet I was laboring hard. The guy is probably ten years older. It is such things that make me tell myself "I want to run like that"

Sunday, November 1, 2009

2009 New York Marathon - What the Fuck?!!!

I didnt watch it but damn! The Americans are here! An American Mebrahtom Keflezighi (Meb) won the NY Marathon yesterday and six out of the top ten runners were American. And out of the top 20 we have 14 Americans! 14 out of 20! This marks a remarkable resurgence in the Americans performance in the Marathon events. From their numbers, they will kick ass and Kenyans and Ethiopians had better keep their eyes open.
Robert Cheruiyot came second and Jaouaid Gharib came third. Kwambai dropped out due to dehydration. I dont know what happened to Makau and Dos Santos. Hall was 4th and Ramalaa 6th.
Here is the breakdown.

Meb Keflezighi
Robert Kipkoech Cheruiyot

Jaouad Gharib

Ryan Hall
Abderrahime Bouramdane

Hendrick Ramaala

South Africa

IAAF says:
Patience pays off for Keflezighi

Keflezighi, previously second in 2004 and third in 2005 in this race, ran a canny race to finally deliver on a decade-long effort to bring American champions back to New York.

Running strong with the pack through the early miles, Keflezighi ignored a strength-wasting move led by Hendrick Ramaala on First Avenue. When a pack of ten regrouped for the Bronx section of the race, Keflezighi was in place to cover the move made by James Kwambai which pared the pack down to four.

Heading south into Manhattan, first Gharib and then Kwambai fell off the pace, with Kwambai's training partner, four-time Boston Marathon champion Robert Kipkoech Cheruiyot, the last remaining rival. Kwambai would eventually drop out, struggling with dehydration issues.

And they!

Keflezighi took the lead for the first time when he broke away from Cheruiyot as the pair entered Central Park from 5th Avenue at 90th Street.

"I beat [Cheruiyot] in 2005 here [in New York]," said Keflezighi. With 2 miles to go, I gave a push, and he let me go. I just kept expanding the lead."

Cheruiyot cross the line in 2:09:56 with Moroccan Jaouad Gharib third in 2:10:25.

Here is Meb winning with Cheruiyot some 40 seconds behind.

Victory caps notable comeback

Keflezighi's victory also represented the U.S. marathon championship, as that race was run concurrently with the ING New York City Marathon. It was Keflezighi's first ever marathon victory, and capped a comeback year in which the Athens medallist won national championships at the half-marathon and 7-mile distances on the road, as well as the national cross country championships.

Keflezghi lost most of his 2008 season struggling with injuries which had also kept him off the U.S. Olympic team in the marathon, denying him the ability to defend his Olympic silver medal.

As in 2007, when the U.S. Olympic Trials - Men's Marathon finished in the same spot in Central Park, Keflezeghi wept after crossing the finish line. In 2007, it was grief when he learned of the death of his training partner Ryan Shay earlier in the race. Today, Keflezighi said, "I had dreamed of winning both [races]. The memory of Ryan Shay was what I cried for. It was one [win] for him and one for me."

"To be able to win this race is very, very special to me."

Keflezighi was the first American winner in New York since Alberto Salazar in 1982. Starting in 2001, when the race also hosted the USA championships, and continuing through the Trials in 2007, the host New York Road Runners have been part of a movement to develop American marathoners capable of challenging for the win here. Keflezighi was followed in fourth place by Ryan Hall (2:10:36) as six American men finished in the top 10.

Thursday, October 29, 2009

The 100th Sub 2:07th Marathon

IAAF says:
Robert Kiprono Cheruiyot (pictured) may have lost the race and the course record at the Commerzbank Frankfurt Marathon last Sunday, but when he crossed the finish line behind Gilbert Kirwa he still made some history. His finishing time of 2:06:23 was the one-hundredth sub-2:07 marathon ever run.

The all-time progression of sub 2:07 races:
1988 – 1
1998 – 2
1999 – 9
2000 – 2
2001 – 1
2002 – 12
2003 – 10
2004 – 7
2005 – 1
2006 – 9
2007 – 6
2008 – 16
2009 – 24

Races with the most sub-2:07s:
London – 20
Berlin – 17
Chicago – 14
Amsterdam – 12
Paris – 12
Rotterdam – 12
The 100 sub-2:07s have been run by 64 different men. Haile Gebrselassie, as at so many other distances, is the King of the Clock here, with a lifetime total of nine. But the man who may be the heir apparent, Samuel Wanjiru, already has produced five before his 23rd birthday. Felix Limo, with four, is the only other man with more than three lifetime sub-2:07s.
Certainly the least surprising aspect has to be the country that has accounted for the largest number of sub-2:07s: Kenya. Their 61 is more than three times that of the next closest country (Ethiopia, 19). In fact African runners as a whole are responsible for 89 of the total (or 92 considering Moroccan-born runners who later changed nationalities).
Sub-2:07s by country:
Kenya – 61
Ethiopia – 19
Morocco – 7
United States – 3
Japan – 3
France – 2
South Africa – 2
Brazil – 1
Portugal – 1
Spain – 1

Limping Over - New York Marathon

I have stopped limping now but I am far from healed. I think I will give it three weeks to cover even the knees. I am rereading on marathons and marathon training plans because I intend to come back with a very serious bang. No shit.
The NY marathon is due next weekend and now that Lel and Tergat have pulled out due to injuries, we have two strong runners in Robert Cheruiyot and his training partner Kwambai. People say that Kwambai is the favorite. And he very well may be because he is the fastest in the pack. But I think it will be Cheruiyot. Because Cheruiyot missed Boston and even in the World Athletic Championships, he just destroyed the Ethiopians with an incredible speed to help Abel Kirui and Mutai take the win. I don't think he can afford not to win this one.
Below is Cheruiyot and Kwambai training in Eldoret.

Another favorite is two time winner Marilos Gomes Dos Santos. The fastest non-African marathoner. SA's Hendrick Ramalaa also maintains this is his time. Below is Dos Santos winning one of his NYC races.

America's Ryan Hall and Meb may also be planning to pull something. Lets see what happens. But I predict 'Mwafrica' (RC) will win.

Sunday, October 25, 2009

My first DNF

I had prepared well, tapered, carb-loaded and even had a strategy in mind that I would execute: start the 1st Km in a relaxed pace as warm-up, let the speed come to me in the 2nd to 4th Km and maintain a tempo up to the 12th Km the open the turbo from the 13th Km and do my damnedest to maintain speed till the finnish or die trying.
We were at the venue on time and found a good parking space with my wife and sister and we were all set. I was well hydrated and I visited the loo to ensure my bladder was empty. I stretched as I met friends and fellow running-mates.

Myself, Ogutu, Kariuki, Gachanja and Sikuku pose for a photo just before the race.

I stretched a little. Planning to warm up in the first 5K. My wife was at hand also to take photos and cheer me on.

Me and my wife before the race.

So at the scheduled time, the gun went off and we were off. The race was on. Sikuku and I decided to pace each other. Hundreds of runners surged forward. I was passing about 30runners per minute for the first 8 minutes.
I cleared the first Km in about 4:40 and the second in 4:38 and Sikuku was complaining about his chest not opening up. I assured him it would and was starting to accelerate when a pain started playing around my right  calf area.
I have ran through many pains in my running so I wasnt too worried about it but it quickly got worse even as I was getting quietly satisfied at passing Wainaina, a guy who beat me in last year's Ndakaini Marathon. Was this a phantom pain?
It got worse. Several unseen pins were painfully searing my calf muscles. I tried to ignore it. It got worse and unrelenting. I had to stop. I tried massaging and punching my calves to no avail and I had to stop running. I decided to walk for some few minutes to cool down or whatever. It persisted. After walking for 7 minutes, I knew I would return a DNF for the first time. Fuckity fuckity fuck! I muttered as I limped on. The ambulance guys sprayed some stupid liquid on my calf. I was so mad.

As you can see, I could still muster a smile after the DNF.

For the uninitiated, DNF means Did Not Finnish. I watched as I was passed by hundreds of runners. When this was happening, I got to appreciate how far ahead I was and I am sure I could have returned something below 1:32.
Anyways, I can handle disappointment and handle it I did. I walked back to the stadium to see Wainaina finnishing in about 1:47. Sikuku went on but also encountered problems and finished in 1:50. Ogutu finished in 2:20 thereabouts and Kariuki dropped out also due to some problems. GK also improved his PB but also encountered some problems. Gachanja also encountered problems and finished in 2:13.

I am glad I have a DNF experience under my belt and for whatever its worth, I hope it makes me stronger and mature as an athlete because as they say, cant see the rainbow if you cant stand the rain. I know I am at a better place than I was last year runningwise and that will be my base as I seek a 1:20 Half Marathon. As SD says, There is no failure, there is only the next race. My focus is my next race and I am seeking to hit 1:20.

So I am not too bothered by the DNF - hey, it happens to the best Tadese, Tergat, Bekele etc - because I love running and what I will do is see a doctor, get some NSAIDs, rest, watch some movies and plan for my wedding as I focus on next year. My right calf is now swollen and I am limping coz its aching like hell.
I have learnt a lot from this year and I want to adopt Haad's marathon training plan more intensely next year and my goals include being able to do over 100Kms per week. I will go ahead and aim for 1:20 because I know its doable.

Wednesday, October 21, 2009

Final 5K in 20:20 - 1:30 half possible. Now I rest.

I did a 5K speed test on the track yesterday and finished in 20:20. When I plot this on MacMillan's running calculator I get a 42:14 10K, a 1:05:27 15K and a 1:29:04 20K as you can see from the table below. This places a sub 1:30 21K a little out of my reach.

I know that I can run better during race day so long as I don't screw 5K by starting out too fast. But then again, what is too fast? Pacing is something I will have to learn. At any rate, I can aim to cross 5K in 21:30, 10K in 43:00, 15K in 1:06, 20K in 1:27 and probably 21K in 1:30 something.
The thing about race conditions that differ from the track which can make me run faster are as follows:
  • Availability of pace-setters and competitors. Ensuring you don't go to sleep when running.
  • Tarmac throughout - better grip.
  • Stronger due to carb-loading 
  • Fresh legs - hopefully.
  • Charged atmosphere.
The only thing that can screw me up is bad weather and if my knee flares up. Right now my left knee is painful but I will let it talk to the ice for a while as I rest.
The only thing I can do now is be ready to try my best.And to remember that I normally run 23K in 2:20 but ran it in 1:47 in Mwea. Meaning that I sliced 33minutes off my training pace during the race.
Who knows what can happen on 25th October?


8K Recovery Run and Taper is On

After my 24K on Sunday with GK, I did an 8K recovery run which quickly, dashingly and enthusiastically and with utter abandon, developed into a fartlek session though I was doing 100m fartleks. I need speed like God needs worship.
Anyways, I did the fartleks on the grass to give my legs a break from the 24K tarmac. And my knees demonstrated that they are strong and can handle fast speeds which need braking and accelerating. It started pouring towards the end and I had to rush to a shelter. The weather here is kind of cold. The met guys are claiming that el nino is here with us the way the Matrix had Neo.
My knees ache a little but they are 87% okay. Actually the problem I had on Wednesday was some pain on my left rib.
I feel strong. I feel good.
What I want to do today is go for a 5K speed test where I seek to do a sub 20mins 5K. Last week I did 5K in 21:40 so I want to see whether I can slash that 1 minute off the 5K time. If I feel strong I will probably add some 7K to that 5K then I rest and wait for that big day.
The good thing about being able to run 4 or 5 times a week is that a rest of 3 days feels like forever and should be enough for recovery and topping up of my energy stores so that I dont tank anywhere within 21K, irrespective of my speed. And boy, oh boy, don't I intend to kick some ass!
I am still not sure I can deliver a sub 1:30 Half M but I know its possible but is a helluva tall order. Whatever the case, next year I want to aim at delivering a sub 1:20 Half M. More importantly, next year I want to focus on mileage and I am to do up to 150Kms per week. I know of a guy (a student) aiming at 1:00 who delivers 210Kms per week.
Talking of tall Order, I just remembered Rorschach, a character in the Watchmen (2009) movie. At one point he says, "Never compromise. Not even in the face of Armageddon."
And when he is faced with the Armageddon in the face of an all-knowing, immortal and powerful "watchman" (Jon Osterman), he refuses to compromise and says: "Of course. Must protect Veidt's utopia. One more body amongst foundations makes little difference. Well, what are you waiting for? Do it."
And when he enters prison, he tells the prison thugs trying to bully him that the idea of them killing him is a "tall order" irrespective of their numbers. Here is part of their conversation:
Fat Thug: Hey, Boss, you notice? None of that "small world, tall order" crap, cause he knows once we slice open his lock, he's next on the block.
Rorschach: Fat chance.

Meanwhile, on Monday (19th) 21 year old Gilbert Yegon made an auspicious debut in the Marathon, delivering a 2:06:18 for  in the Amsterdam Marathon to take down Haile Gebrselassie's course record. A painful hamstring slowed him in the last hundred metres. Here he is crossing the finish line.

 Cheers and best luck to y'all tapering fellaz.

Monday, October 19, 2009


Did 24K with GK. 2:18. Too busy to blog.

Tuesday, October 13, 2009

12K in 59:40 with 5K in 21:40 - Out of the 80s - My Inspirations

My weight dipped to 79.9 so I am getting out of the 80s. If I can reach 78Kgs in the next 10 days, that would be excellent! I wasn't that strong yesterday but managed to do 5K in 21:40 and 12K in 59:40. I was both disappointed and glad at the same time.
Glad that I could pull off such a performance after covering 32Kms in the last two days and disappointed that it reflected some low mileage and speed.
At any rate, I was knocked out and was pretty tired so I have today off and possibly tomorrow.
I have to travel urgently to Mbsa to sort some issues related to my wedding. Meaning I have to reschedule the 27K slated for Saturday.
I am supposed to be tapering anyways and they claim that you need at least four weeks to start losing your endurance...
Today I share with you some of my inspirations.
One is branch warren, a body builder who is about 5" 9 but works his butt off with workouts from hell. His dedication to the sport and the manner in which he pushed his body to staggering limits, is an inspiration to me.

Another is Forrest Griffin whose heart inspires me. He has recently suffered two losses with the recent one being most humiliating. He is seen below in a photo with a bloodied face fighting against Tito Ortiz in a 2006 match Ortiz won in a split decision. I understand we will have Ortiz vs Griffin 2 in November.

For now, let me take a break.
Cheers Fellaz.

Monday, October 12, 2009

8K Recovery Run - Tadese Wins. Again

I did 8K recovery run on the grass yesterday. It went pretty well. I did strides for 10 mins. I have some slight discomfort below my calves meaning to me, at least, that there are some muscles that I recruited yesterday.
I want to defy my aching knees and do a 12K tempo run today.
Meanwhile, as Wanjiru was winning the WMM and the Chicago Marathon, Tadese, was getting Christened a man for all surfaces after winning the World Half Marathon championship held in Birmingham. write that "Zersenay Tadese succeeded today where the great Haile Gebrselassie failed and where that other legendary Ethiopian, Kenenisa Bekele, has yet to tread.

Tadese’s victory in the IAAF/EDF Energy World Half Marathon Championships completed a marvellous year for Tadese. Three World Championship medals in one year on three different surfaces is a feat performed previously by only one athlete, Kenya’s Paul Tergat in 1999.

Gebrselassie, World Half Marathon champion in 2001 and four-time World 10,000m champion on the track, gave up trying in cross country after four failed attempts at an individual medal. Bekele, winner of 11 senior World Cross Country titles and four at 10,000m, has yet to make his debut at the half marathon distance and test himself in a world road running championship.

Prior to today, Tadese had finished third in the 2009 World Cross Country Championships, in Amman, Jordan, and runner-up over 10,000m at the 2009 World Athletics Championships, in Berlin. His runaway win this morning, in 59:35, gave him his fourth successive world road running title and he does not intend to stop there.

Having become the first athlete of either sex to win four world road running titles, Tadese was asked whether he would be seeking a fifth in Nanning, China, next year. “I will try,” he said. He will also revisit the marathon distance, having dropped out after 35km in his debut at the distance, in the Flora London Marathon, last April."

Sunday, October 11, 2009

Did 24K and a fast Run

Yep. Yesterday I did 24K and I plan to do an easy 6K today as a recovery run. My knees aren't in the best shape but I am not too worried coz my quads are getting stronger and the knees harder.
I decided it would be a fun run so I started slowly and focused on maintaining good form and ensuring my form did not fall apart even after 18Kms. I succeeded though I returned the same time as last weekend 2:18 yet last weekend we tried to be fast.
Yes, Wanjiru did what he needed to do and now is 70Million Shillings richer after winning the Chicago Marathon in 2:05:41.
It means that only three men have managed to get under 2:05 - Haile, Tergat, Kibet and Kwambai.

Here is Wanjiru winning the 2009 Chicago Marathon. He breaks all the course records wherever he runs and alwais wins except in the 2008 London Marathon where Lel outsprinted himin the final 200m.


Wednesday, October 7, 2009

Knee Better...Ready to Go Hard...

After yesterdays rest my knees feel much better and I am ready to go hard today with speed runs - I prefer them in form of fartleks rather than interval runs.
I have a busy afternoon meaning I may be forced to run on the track - I would have preferred the 12K route because of hills but oh well...I want to work my feet and quads because they are the ones that work most when running fast. And my fast-twitch muscles, hopefully, are gonna get awakened as my LT goes up ever so slightly.

Wanjiru is headed to Chocago for the Chicago Marathon on Sunday 11th Oct 2009. He hopes to lower his PB of 2:05:10 that he set in London this year. I will be following it.
Below, Marathon winners Samuel Wanjiru (R) of Kenya and Irina Mikitenko (L) of Germany pose together during the Flora London Marathon Winner's Photocall at Tower Bridge on April 27, 2009 in London, England. (Photo by Paul Gilham/Getty Images).

Tuesday, October 6, 2009

Easy 7K

I did an easy 7K though couldn't help myself afterward and sprinted a little at the end. My knee is still not 100% but its becoming the norm now, isn't it?
I did it on the track, ran clockwise for 22 mins and anticlockwise for 22 minutes then stretched and did some core strength exercises.
Today I rest and hope I will be in shape tomorrow for a hard 12K.

Here is Deriba Merga winning 2009 Boston Marathon.

Deriba Merga (Ejigu) became just the third Ethiopian to win the Boston Marathon with his dominating run at the 2009 race. In 2006, Merga won the Paris Half-Marathon, Wincanton Montferland Run 15-K and Great Ethiopian Run 10-K. He was also sixth at the World Road Running Championships 20-K.
At the 2007 WRRC Merga set PRs en route for 10-K (27:35), 15-K (41:34) and 20-K (56:13). Last year he also set a 10,000m PR of 27:02.62 at the Fanny Blankers Koen Games in Hengelo.

Merga began 2008 by becoming the first Ethiopian to win the World's Best 10-K (28:03) over an extremely competitive field. He ran his first Major at London and wound up with the fastest sixth place time in history, 2:06:38.
He is in the leading group of the 2009/2010 World Marathon Majors leaders board alongside Wanjiru, Abel Kirui, Gebrselassie, and Tsegaye Kebede all with 25 points.

Monday, October 5, 2009

12 K - Knees....

Yesterday I had to leave work early after a very busy morning in stormy meetings that saw me pissed. At any rate, I decided to keep off the track even if it meant risking injury by running on tarmac. So I decided to take a 12Km route through town up procession road past state house thro aboretum to Kileleshwa and back to NPC valley road to public service.
I did it alone. I hoped to clear the distance in under an hour but the sun saw to it that I was slowed down and sweating thoroughly. Anyways it was a struggle with the 4.00pm blazing sun up ahead and dust. But it was quite peaceful because there were no crowds of people walking back home from work and no traffic jams to plough through. It actually felt like a Sunday and I managed to cleat in 1:05 after which I stretched and did push ups and crunches.
Today I will go for an easy run. Maybe 8K or 6K on the track. The keyword here being EASY. Because I am very poor at taking it easy. Then Thursday it will be a hard speed run. My knees don't feel 100% but I can run alright.

Today I give you Brito's Paula Radcliffe who has been a trailblazer in the Marathon circuit. Paula Radcliffe has revolutionized the concept of how fast a woman can run 26 miles 385 yards.

At the 2003 Flora London Marathon, Radcliffe did so in just 2 hours 15 minutes 25 seconds, averaging 5:09.9 per mile/3:12.56 per kilometer. It was the first and only time in history that the women's world record was within 10 minutes of the contemporary men's record (2:05:38).

Among her many accomplishments have been two world records at 5K (14:57 and 14:51), the current world record at 10K (30:21) and the current world best time for the half-marathon (1:05:40). In both 2000 and 2001 she won the IAAF World Half-Marathon championships.

Sunday, October 4, 2009

24K - knee better

We went for a 24K run on Sato as planned. We started late (5:40am) but were lucky because the sun didn't come out by the time we were finishing. Bonnie came in very good time: 5:00am as agreed. and GK came about 15 mins later. We waited for Joram for some 20 mins then left.
I wasn't strong because I didn't eat much the previous night and at the same time, had only slept for an hour and a half the previous night. But I wasn't gonna miss this one for anything.
GK set a great pace and we passed the 6K mark in 32mins and we reached the Mbagathi way roundabout in less than one hour. I got a stitch after about 13Kms that slowed me down. My body was quite fine though after 22Kms, I felt its toll. I slowed down and maintained good form. I want worried because we had achieved our objective: train the body to withstand the pressure of running for more than 90 mins and let it learn to use fat as a source of energy.
Bonnie hit the wall after about 19Kms and stopped running - weight and lack of regular training. I ran on to clear in 2:18, which is not bad at all. My knee, which I was worried about, didnt give me much of a problem even after the run. That means to me that the track has been screwing my knees up, particularly the lateral ligaments. So that Public Service track will have to be avoided - it lacks rounded corners and is more of a square track. I am also realizing that I just have two weeks of serious training left with this week being one of the two. So I will keep away from the track and take the road instead - trying to avoud the tarmac and concrete as much as possible. I will need all the discipline I can muster because boy, this running business ain't easy at all. So many priorities, so many things standing in the way...
Two weeks. Only two weeks left. That is the mantra that will keep me on track for the next two weeks otherwise I drop out.
In the last week I will do a 27K on 17th and a 5K speed test on 20th then I rest for four days and get back fresh legs so I can kick ass on 25th.

Today I give you one runner I have always admired : Eritrea's Zersenay Tadesse. Who has single-handedly placed that small country on the map when it comes to athletics. He is the three-time reigning champion of World Half Marathon Championships which take place in Birmingham, UK on 11 October 2009. Sammy Kitwara and Kwambai will be there to challenge him. Paul Musyoki wont show up and Ngatunyi rejected the offer to represent Kenya, which has bagged 17 out of the 19 team championships.

Here is Tadese, on full flight to another win:

Tadese won the first of his titles in Debrecen, Hungary in 2007, at the briefly (for two years) renamed World Road Running Championship, over the distance of 20km. He repeated his success the following year over the half marathon in the northern Italian town of Udine setting his personal best of 58:59 which still stands as the seventh quickest run of all time on courses applicable for record purposes.

Look at his smile after a win. Like Haile, he smiles generously.

Friday, October 2, 2009

45 Mins. Legs Better

I had a friend visiting yesterday and had several meetings so I had to leave work early and go for my run in order to go pick the friend.
My energy levels weren't high in fact after 30 minutes, I felt bored. So anyways, I started fartleks after 40 mins and then stretched and did some exercises for core strength.
My knees are much better. I have realized that the several turns on the track have something to do with the pain. And I suspect that my weak quads may have hurt them because since I started doing leg extensions, my knees have become better and better. Since my compartment muscles are now strong, I will keep working my quads and my shins to keep away injuries. The speed runs will take care of the hamstrings and the last two remaining long runs should take care of my endurance.
My feet are now aching. Its a delicious pain because it shows me the muscles that were asleep now being recruited to propel my body forward during my speed runs. So more speed runs are slated in the next three weeks.
Tomorrow I have 24K and I think there will be 4 of us. I intend to make it quite fast. I hope my knee wont have to talk to the ice.

Today I give you myself (in white cap) at the Mwea Marathon where I cleared 23K in 1Hr 47 mins. In the photo, we are on our way to the start line with Kamau next to me. I am contemplating the dust ahead. Sikuku's legs are the ones on the extreme right. Click to enlarge photo.

At Mwea I had not done any speed runs. Lets hope that the work I put in in the next four weeks will yield something.

Wednesday, September 30, 2009

Knee Better

My knee is much better today and I have a good feeling about its recovery. Today I will do a 70 mins run with speed runs (fartleks) starting after 50 mins of tempo running.
And hey, I just found a video of Kimbo Slice losing a streetfight - his only loss in a streetfight - to a Boston Police officer called Sean Gannon see link below if you want to know what "tough" and "guts" means. And it appears Kimbo lost to Roy Nelson in TUF in what was a slumber fight: Nelson lay his fat belly on Kimbo and Herb Dean called the fight, a decision I understand even Dana white didn't approve of.

Here is Germany's Irina Mikitenko who is leading the women in 2008-2009 World Marathon Majors. In November 2008 Irina Mikitenko became the first non-African winner of a World Marathon Majors (WMM) Series. She took the second series 2007-2008 with her first three marathons of her career – a novelty in the sport. Together with Kenya’s Martin Lel Irina Mikitenko shared a jackpot of one million US-Dollar. It is the highest prize money ever earned by a German athlete.

In 2009 Irina Mikitenko continued her series of superb marathon races: She defended her titel at the Flora London Marathon in April, dominating the best quality city marathon of the year. Among others she left behind the Olympic Champion Constantina Dita (Romania) as well as World Champion Catherine Ndereba (Kenya) and clocked a world lead of 2:22:11.

Tuesday, September 29, 2009

Another Hour - knee better

Yesterday, my knee was really painful. The left knee. So painful that I was contemplating not running. Many thoughts crossed my mind as I moved from one meeting to the next. From the idea of accepting that I wont run the marathon this year to the thought of stopping to train now and going to the marathon in whatever shape I will be 4 weeks from now.
But I thought to myself that I have run through injuries before. And recovered. I thought I have run so many Kilometers on the tarmac, especially in May and June this year that that could not have gone to waste: my body must be stronger - the other muscles surely must protect my knees?
I thought there have been so many times I have started running whilst in pain only for the pain to go away and disappear after the run. I thought I am running on a soft track and how worse can it be?
So I said, fuckit and I went to the field. I decided that since its the left leg, maybe its because of running clockwise around the pitch and the leg probably is more strained because of the sharp corners it has to initate.
So I decided to run anticlockwise. And boy, didn't I own the track!
I enjoyed the run and after 50 minutes started fartleks again, this time, faster and more confident compared to yesterday. I also discovered my pace. I realized that so many times, I run but with a pause between the steps, some microseconds of pause. My new pace is delivering the leg turnover fluidly and without any pause, either mentally or physically, so that the legs alternate and swing like a wheel.
I love it.
Because of the speed runs, my lower legs, which do the pushing, are now sore but I am happy for that. Plus I have lost 500 grams.
I iced my knee yesterday and did 200 leg extensions. My quads will be stronger and my knee will get better.
Today I rest. Tomorrow, probably another hour.
Today I give you Constantina Dita who is one of the most successful Romanian athletes of all-time. She is currently the Romanian national road record holder for the 5K, 10K, 15K, Half Marathon and the Marathon.
I admire her because of what she has accomplished at her age and for bearing the weight of holding the mantle for Romania all by herself.

The highlight of her career came at the 2008 Beijing Olympic Games marathon. After running with the pack through a conservative first half, she broke away and no one chased after her. Dita continued to accelerate the pace and she went on to claim the Olympic gold by 22 seconds. At the age of 38 her unexpected triumph made her not just the oldest Olympic marathon champion ever, male or female, but the oldest Olympic marathon medalist.


Monday, September 28, 2009

1Hr Run

My knees are not yet okay. The left knee is worse. I am convinced its not my shoes or my running form: its my quads. I stopped doing squats a long time ago.
Plus, every time I do leg extensions, the pain reduces. So now I have taken to doing leg extensions every morning.
Yesterday I left job early somewhat and gave an hour. I just concentrated on good form then did some fartleks towards the end of the run. I did it on a field. Alone. I really need to avoid hard surfaces now. But I will probably go for a 12K with some hills today. Then I rest tomorrow.
I hope my knees don't kill me today.

Geb, Gharib and Tergat once again square off in a race.

Sunday, September 27, 2009

Last Push Begins

I traveled over the weekend and wasn't able to work out. I am back and today I start working out for my last four weeks to the stanchart Marathon and I start with a slow 10K today. This week I should cover 54Kms. My knees will be observed closely and my quads strengthened.

Today I give you Tsegay Kebede.


Thursday, September 24, 2009

One last easy run before uppin the ante...

I will try and go for an hours run today then I travel tomorrow. It means I wont run for the next two days so I have to run today.
I suspect that weak quads may have something to do with my knee injuries so today I start working on my quads every time I get the opportunity.
My sweet wife is worried about my safety wrt morning runs so they are off for a while but will do a 24K run on 3rd/4th October with Bonnie.
Right now my only problem is stiff and somewhat sore knees. So quads, this is your wake up call.

Behold, three mangods, battling for first place position in the Olympics. Carefully observe the intent, concentration, exertion and determination etched in their human faces.

Wednesday, September 23, 2009

45 Mins run

Yesterday I was really, really busy. I had meetings and so much work to do at the office. I had to leave early because I had a meeting at 5:30pm and when I went to change at the car, there was a bunch of women standing in such a way that I had no privacy so I ran with my official trousers to the filed 15 minutes away and changed at the field then ran for some 20 minutes and ran back to the car. The good thing is that there was a six minute hill on my way which I climbed.
My knees are not injured but are sore and stiff and annoying the uncomprehending hell out of me.
Today I take a break and tomorrow I run for an hour. Today I give you Kara.

Tuesday, September 22, 2009

30 mins easy run

I did some 32 mins of easy run yesterday on the track. I will try and go for a 45 mins run today on a hill. I am still not sure about my knee yet but I want to ease in back to training and avoid upsetting it or eliciting a recurrence of the injury. This week I want to take it easy then from next week and for the next three weeks, I can up the ante.
Dont wanna do anything that can jeopardize me missing the 2009 Stanchart Marathon.

Guess who the ground kisser is. Or is he a pushup junkie?

Monday, September 21, 2009

I am back - hope my knee is okay

Today I start my last leg of training this year. I have rested for 9 days and I hope my knee is now okay. I will only know after I have worked out. I will do an easy 6K today. Slow and easy.
Then tomorrow 8K etc etc. I need to shed at least 4Kgs by August 22nd.
My running mates went to Ndakaini half marathon over the weekend and performed quite well with Sikuku clearing that hilly route in 1:47 and GK in 1:10. Ogutu struggled and managed in 3 hours. I bet his body has a story to tell. We have work to do. Lots of work to do if we are to clear 21K in 1:30.
The Berlin marathon was a disappointment after the runners failed to come close to a world record and the UFC 103 had several surprises, including Rich Franklin losing to Vitor Belfort. I am just not sure Belfort will be a match for Anderson Silva.


Wednesday, September 16, 2009

I will Miss Ndakaini - Damn!

My knee is okay and will be 98% by Sato and I was planning to run. But duty calls. I have to travel to Msa tonite and will be working through Sato and Sunday on an urgent task. Too damn bad.
Ndakaini starts late, between 10 and 11am and one can still make it with public means. Ogutu can Hook up with GK or with kina Sikuku (if they can get a car) and go together.
Since my good employer has spared me the torture of the grueling hills, I can enjoy the luxury of making some predictions:

Ogutu: 2:40
Kamau: 2:20
Sikuku: 1:48
GK: 1:50
Chiku: 2:20
Kariuki does 10K in 1:15

God probably exists and in his peerless wisdom has saved me from the grim prospect of grinding my bad knee to pulp on the Ndakaini hellish hills in my endeavour to do a sub 2 hr Ndakaini half marathon. Through his omnipotent ways, he has quickly nudged my employer to stand in my way to self destruction because he knows I lack the mettle to hold myself back from a race even when my knee has gone to hell.

If I could hobble to Ndakaini with my camera, I would probably stand at the top of the third hill at about the 17th Km with the following poster held high up:

Good luck guys and sms me your times after the race. Msikuwe last this time. You can post your detailed race report on my blog if you need a space.


Sunday, September 13, 2009

23K in 1:47 and Kitwara takes 2009 Rotterdam Half Marathon

We went for the Mwea Classic Half Marathon on Saturday with colleagues. I made the mistake of taking uji and water about 30 mins to the race and paid for it with stitches.
Mwea is flat and dry. Its a rice-growing area so about 80% of the race was ran in the rice fields. The turnout was quite good. The price money was peanuts even though elite athletes showed up. We started off on schedule at about 10am.
The first 300 meters were pure dust and I had to resign myself to the absolute dust storm caused by the stampede and breath in the dust in lungfuls. Lungfuls of dust. Quietly consider how it feels to inhale a gallon of fine dust. After the dust abated, we burst into the rice fields. I hope the hair in my nose and the mucus in my breathing system were able to handle the dosage of dust.
There were plenty of locals lined up on the roads and plenty of them were also participating. We started quite fast and closed 5K in about 22:30 and 10K in about 44:55. I was running with Nderitu because Sikuku started off too fast for us. I picked up my pace after 10K and at about 11K, we saw Sikuku and sped up, passing him at 13K. Then a stitch hit my left side. I pressed it with my left hand and it disappeared after about 1Km and then it hit my right side and I pressed it with my right hand and it disappeared after about 1.5Km and then I was free. By that time however, my breathing had changed and I had lost my pace. I soldiered on and hit the tarmac at about 18Kms. My knee was wailing for a while but there was no time for pain. Barefoot runners were several.
My energy was not bad, the race was just fast and very long. My right knee is now aching and my quads also have some lactic acid issues but overall, we ran a good and strong race and gave about 90%.
At this point I am not sure if I will be able to run Ndakaini half Marathon next Saturday but lets see what the week brings up. I hope my knee gets better enough for me to do a recovery run tomorrow and a 12K on Wednesday then I wait for Sato.
At the end, I finished in 1:47, Sikuku in 1:54, Nderitu in 1:56 and Kamau in 2:06 and collected a bag of rice. Our CEO also did the 9K run and finished though he walked some distance. His body must be squealing right now.

Sammy Kitwara was racing in the 2009 Rotterdam half and finnished first in 58:58 with Kenyans taking the first 10 places. Wanjiru came in 9th 19th 1:01. writes:
Behind Kitwara two other Kenyans, Jonathan Maiyo and James Kwambai, battled it out for second with Maiyo prevailing in 59:08. Kwambai, who finished second in a thrilling finish in the Rotterdam marathon on 5 April where he clocked 2:04:27 just behind winner Duncan Kibet who was credited with the same time, took third place in 59:09.

Led by pacemaker Silas Kiplagat, a training companion of Kitwara’s, a large group of 18 got off to a fast start covering the first five kilometres in 13:37, five seconds faster that the split time Wanjiru registered when he set his 58:33 World record two years ago in The Hague. Wanjiru, who is currently preparing for October’s Chicago Marathon, was also in that big lead group but it became clear that Wanjiru was not in his best shape as he lost contact with the leaders near the eight kilometre marker.

The lead pack was reduced to a group of eight Kenyans by the 10 kilometre mark – Kitwara, Maiyo, Kwambai, Bernard Kipyego, Wilson Chebet, John Kiprotich, Robert Kipchumba and Charles Munyeki. Working together the eight passed 15 k in 41:54. At that moment Munyuki was the first to fall back. At 17 k Kitwara pressed the pace and behind him the group broke. From that moment on Kitwara was building to his lead. Maiyo, Kwambai and Kipyego tried to follow but they never threatened the eventual winner.

Kitwara, who was obviously pleased with his victory, was asked after the race when he would contest his first marathon. Producing a broad smile, he said, “It will take some years. I think a half marathon is long enough for me.”

Here is Kitwara at the finish:

Leading Results –
1.Sammy Kitwara, KEN 58:58 PB, course record (previous 59:12 Evans Kiprop Cheruiyot, KEN, 9 Sep 2007)
(splits 13:37; 27:44; 41:54; 55.59)
2. Jonathan Maiyo, KEN 59:08 PB
3. James Kwambai, KEN 59:09 PB
4. Bernard Kipyego, KEN 59:10 PB
5. Wilson Chebet, KEN 59:15 PB
6. John Kiprotich, KEN 59:23 PB
7. Robert Kipchumba, KEN 59:32
8. Charles Munyeki, KEN 1:00:18
9. Samuel Wanjiru, KEN 1:01:08
10. Elijah Keitany, KEN 1:01:14
11. Abiyote Guta, ETH 1:01:21 PB
12. Robert Kiprono Cheruiyot, KEN 1:01:22 PB
13. Jacob Kiplagat Yator, KEN 1:01:56
14. Gilbert Yegon, KEN 1:02:00
15. Nicholas ManzaKamakya, KEN 1:02:10
16. Koen Raymaekers, NED 1:05:22
17.Ruben Scheurwater, NED 1:05:58
18. Robert Ton, NED 1:06:03
19. Ronald Schro, NED 1:08:00

Wednesday, September 9, 2009


We did 12K yesterday in a sorta fast pace. I enjoyed burning out some amateurs who thought marathons are run using the thorax. Now all I have to do is rest and wait for Saturday.

Below is America's Kara Goucher on her way to getting third place in 2009 Boston Marathon. She is the only good-looking female marathoner AFAIK. Compare her to Britains Paula Radcliffe for example. And oh, btw, third from right is Kenya's Salina Kosgei, the eventual Race winner.

You gotta commend Goucher and Hall: they carry American hopes for marathon wins on their two shoulders. Other like Meb etc are flower girls.

Tuesday, September 8, 2009

24K then 12K

I did 24K on Sunday with Bonnie - took us about 2:15 but I had to slow down severally to stay with Bonnie. I will try to do it in under 2 hours next month or late this month.
Yesterday I did 12K on the track. I have added 2Kgs in the last one month thanks to my lovely wife's sumptuous cooking and stuff. I really have to reverse that. I will run again today. Will attempt a moderately fast 14K.
On Saturday we will be going for the Mwea Classic half Marathon.

Here is Bekele winning his last race before bagging the 2009 Golden League Jackpot.

Here are the three winners of the 2009 Golden League Jackpot - Bekele, Sanya richards and Yelena Isinbayeva.