The Running Writer : 2:45 Marathon Quest : 2012 Training Day 133: 21K with a pro

Sunday, July 1, 2012

2012 Training Day 133: 21K with a pro

I was due to do a slow 21K in about 2:2X but I met some guy at 12K and ended up doing it in 2:08. He told me I have power and gave me a few tips. I was meeting him at about 8:30am yet he had been running since 5 am. That sounded like he had been running forever. He was doing his last long run before Sotokoto on 8th July. He was fast and strong. And he was not taking any water! He was surprised that I could run with water - I was carrying a 500ml bottle. He said that even if he runs with a cell phone, it becomes heavy and he throws it away! He said he only drinks water after the race is done. That water slows him down.
Wow. Imagine running for more than three hours!
He really pushed me especially towards the end. And when he told me to give it the last kick, he said No: don't use your energy. Just use your legs and arms. That was quite something.

6 comments:

Carolyne Gathuru said...: Hi,

Lewa was not in your plan? Forwarded your hilarious breathing technique advice to a gym colleague Moses Aluodo who said he was in school with you. Small world huh?
Now explain the sprint finish without using energy and usng arms and legs?
And also - what became of death in a matatu?
Cheers
Carolyne; July 2, 2012 at 11:04 PM
Running Writer said...: Lewa is too expensive so it was never in my plans. Sotokoto will take place at a wrong time so its not in my plans either. Yes, Aluodo was a schoolmate. He kicked our butts academically from form one to four. He never eased his foot from the pedal even for one term. He was the best yet he worked the hardest. I met him in Nakumatt recently, he looked ripped so I am not surprised he goes to a gymn. Death in a matatu: a crowded schedule and some writers block but I will be continuing with it soon: make no mistake. What the guy meant is that we should finish fast but relaxed. When you run with your arms and legs, it means you don't recruit your stomach, chest, back, neck and shoulders in the effort - when you do, you inevitably tense up. In other words, you run relaxed and fast but try to ensure only your arms ad legs do the work. Sprinters recruit every muscle in their sprints. Marathoners have to learn to rely mostly on arm swing and leg speed. That is what he was saying. How are you guys practicing? Are you runners or just a group of "Lets just fit" moderates?
Cheers; July 2, 2012 at 11:26 PM
Carolyne Gathuru said...: Kicked your butts huh? Will tease him about being a chop:)
Clarify about Sotokoto being at the wrong tme?
We're a group of amateurs, keeping fit, running twice a week as part of the exercise regime and enjoying it. Wanting to up our game though and run better and will do Ndakaini and Stanchart in the coming months.
Understood the fast but relaxed finished. Will give it a go this Friday.; July 3, 2012 at 2:38 AM
Running Writer said...: About Sotokoto, I will be traveling on Sunday. That is cool, we are all amateurs. So you work with Moses?; July 3, 2012 at 4:25 AM
Carolyne Gathuru said...: Hi,

No. We go to the same gym. We'll do Sotokoto this Sunday. Walking though. May I ask what your day job is that has you travel in the region?; July 4, 2012 at 6:33 AM
Running Writer said...: I am an IT Project Manager @ KRA. Good luck with Lewa.; July 4, 2012 at 6:42 AM

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"More moderate in all things." this is generally taken as good advice. But you know what? A person can get too much of this moderate stuff. Who wants to live a life that's always safe, controlled, aiming for the middle path?
Every once in a while I still want to feel the burn. To push to the limit. To be near collapse when I cross the finish line. Sure, I already know the result: It will be shown that I'm older and slower than I was yesterday and the day before that. I don't need a race to tell me these things.
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Successful people know that most success is guided by mental force, but takes place in the physical realm.
People's ability to grow is largely related to their ability to suffer embarrasment. Doug Englebart.
A writer is one who writes. So dont wait to be a great writer someday, just begin writing!
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You have to wake up in the morning with determination in order to end the day with satisfaction.
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Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned. - Buddha.
People in the West are always getting ready to live. - Chinese Proverb
Pressure is nothing more than the shadow of great opportunity. - Michael Johnson
Don't aim for success if you want it; just do what you love and believe in, and it will come naturally. David Frost
We judge ourselves by what we feel capable of doing, while others judge us by what we have already done. Henry W. Longfellow
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The warrior doesn't need to prove that somebody else's path is wrong in order to have faith in his own path.
The battle is not the same as the quarrel.
If u continue to provoke the moment when you must release the arrow, you will never learn the art of the archer.
Bows that are bent all day no longer shoot arrows with the same force.
If you have a deep scar, that is a door.
From our deepest wounds come our greatest gifts.
Dont suffer the blows of life: let them transform you instead.
Our wants are fleeting: they are also indulgent.
If my muscles ache, it’s because I have used them.
Victory is preserved for those who are willing to pay the price. Sun Tzu
There can never truly be a selfless act:- we always do what we want, whether what we want is base or noble - Richard Carrier
The biggest failure is never taking a shot.
No failure can diminish your value as a person: you will still be who you are.
The greatest success is obtained by those that don't fear the risk of failure.
“We should not pray for easier life but pray to be strong men!” JFK
Money only magnifies who we already are.
Nothing worth doing can be done overnight.
If you want to give yourself a fair chance to succeed, don’t expect too much too soon.
No one ever wins a war.
Most things that happen to you are inconsequential in the long run. Always put things in perspective.
What we keep owns us: what we give away sets us free.
At your highest self, you possess nothing.
Your significance is in your being, not in your possessions.
If you trust your power you won’t fear the future.
Every end marks the beginning of a new thing.
A leader who surrounds himself with yes-men is like pilots flying blind with instruments that don’t give him their true readings but what he wants.
You can judge a leader by the problem he tackles - people always pick a problem their own size, and ignore or leave others to the bigger or smaller ones.
Before you take action, ask yourself, is this action taking me to a more powerful place?
You can’t lose regardless of the outcome of your decision because every outcome is a learning opportunity and an opportunity for growth.
There is no such thing as a right decision or a wrong decision: just different ones.
If you haven't made any mistakes lately, you must be doing something wrong.
If you are not making any mistakes, you are not learning and growing.
Correct principles don't change. Principles don't react to anything. They don't get mad and treat us differently.
People cannot live with change if there is not a changeless core inside them.
The key to the ability to change is a changeless sense of who you are and what you value.
Loss of control is not loss of self.
If you are unhappy in a relationship, it is not your partner's responsibility to tell you what to do about your unhappiness.
Every conflict can be a source of learning and healing.
The highest reward for a man's work is not what he gets from it but what he becomes from it.
Don’t live in the past: the past makes us who we are and there is still a lot that can happen to us. Today doesn't know what tomorrow could bring.
You can easily judge the character of a man by how he treats those who can do nothing for him. James D. Miles
Dare to live the life you have dreamed for yourself. Go forward and make your dreams come true. --Ralph Waldo Emerson
George Bernard Shaw: This is the true joy in life… being used for a purpose recognized by yourself as a mighty one…being a force of nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy. I am of the opinion that my life belongs to the whole community and so long as I live it is my privilege to do for it whatever I can. I want to be thoroughly used up when I die. For the harder I work the more I live. I rejoice in life for its own sake. Life is not a brief candle to me. It is a sort of splendid torch which I've got to hold up for the moment and I want to make it burn as brightly as possible before handing it on to future generations.
Every obnoxious act is a cry for help.
Impatience is a sign of lack of focus.
Every act of creation involves destruction.
There is no free lunch. You have to give something up in order to attain something grander. You have to know what you are willing to give up to attain your goals.
In order to attain your long-term goals, you have to focus on the short-term. The real work gets done in the short term, not in the long term. Set small goals and achieve them. Day by day, week by week.
Every day is an opportunity to move ahead with your goals.
Leaders Do. Leaders Act.
After making a decision, act with conviction.
Not everyone has your dreams or desires so don’t expect them to act like you do.
Don’t hold onto things. You are fundamentally sound without things. When you hold onto something, you are stuck. When you let it go, you are free.
Where you are does not determine what you are. You decide who you are.
It’s all good.
There are no wrong decisions: just different ones.
Reside permanently in the Discomfort Zone - Tom Peters
Growth is a Choice, not a chance event.
Be relentless.
My life is my message - Gandhi
Do one thing every day that scares you - Eleanor Roosevelt
The only thing you have power over is to get good at what you do. That is all there is: there ain’t no more - Sally Field.
The problem is rarely/Never the problem. The RESPONSE to the problem invariably ends up being the problem - RMN Stewart, WJC
Build on Strengths - Tom Peters
Leaders Allow people to discover their own greatness.
If it works, its obsolete - Marshall McLuhan
Leaders know when to wait.
Leaders are optimists. Leaders Focus.
Have a To DON'T list. And list three things that you wont do. Three only.
Leaders make lots of mistakes and make no bones about it.
Fail faster. Succeed Sooner.
Leaders make big mistakes
Do stuff that matters and make your mark.
The deepest human need is the need to be appreciated.
You cant lead a calvary charge if you think you look funny on a horse - John Peers, President, Local Machine Corporation.
Paint Portraits of Excellence.
No problems=No Progress. Period - Tom Peters
You have to water the flowers you want to grow.
We are what we repeatedly do. Excellence is a habit. Not an act.
Its not what happens to us, but our responses to what happens to us that hurts us. We have the response-ability always: we should act, not be acted upon.
When you let bad things stop you, you won’t be there for the good things.
Maturity is a balance between courage and consideration.
Celebrate life and enjoy the lessons as it unfolds.
Proactive people subordinate feelings to values.
Every conflict can be a source of learning and healing.You can change your usual ways of reacting (during conflict) by thinking about your choices and gaining mastery over your actions. Our perception of others can create conflict in us.
Yielding (letting go) is a sign of wellness.
Control over others is an illusion - the answer is letting go. Dependency is for childhood. Don’t depend of anybody or anything for your happiness. Independence is not healthy either. Interdependence is the ideal.
I am not suspicious: I am experienced.
Be a trained person, not a tough person. Tough aint enough.
Channel your energies towards activities that make you a better person.
With the time you waste on a life you never had, you can make yourself a better person.
No man can be a hero all his life unless that life is a short one.
Determine to be more that average. When you devote yourself to one ideal, you will become extraordinary.
Don’t edit out important pieces of your life (stories) in order to make them more presentable to others. Embrace your luck, pain and ghosts.
A life without battle is a life without victory.
Do not reduce your life to a number of consumption experiences: seek a higher purpose.
When you tell someone I cannot live without you and mean it, you are suffering from a failure of vision because you are incapable of conceiving a greater good for yourself than having that person: that you cannot take care of yourself except by having a relationship with that person. - Source is anonymous
(For the lonely) How can you expect anyone to enjoy your company if you don't like your own company?
You are the Solution for you. Build yourself to fullness and when you are overflowing, you can share that. Dont get into a relationship if you feel lonely or empty alone because you will be imprisoning yourself.
Losing all hope is freedom. What is done is done.
The highest reward from your work is not what you get from it but what you become from it.
Enjoy your life for what it is and do not worry about what it is not.
Train yourself to let go of everything you are afraid to lose.
It’s only after we have lost everything that we are free to do anything - Fight Club.
Evolve and let the chips fall where they will.
If you want to change and haven’t changed, you don’t want it badly enough.
Do not neglect yourself. Even if you lose everything, always leave something for yourself.
Be your own best friend. Never ever, put yourself down.
Don’t let fear guard the gates. Subdue your fears and you invite the truth into your life.
From our deepest wounds come our greatest gifts.
Don’t mistake you career for your life.
The way the dice falls doesn't always determine whether we win or lose.
You can find on the outside only what you can possess on the inside. Adolfo M. B.
Throw away your crutch. You crutch is whatever you have relied on too heavily along the way. It is whatever you secretly fear you cannot succeed or be happy without.
Attack your fears.
Failure is hard but success in the wrong thing can lock you in forever.
Dont mistake intensity for passion.
Don’t confuse commitment with hours.
Don’t confuse efforts with results.
Dont confuse activity with progress.
The greatest enemy of progress is success.
Sameness is not oneness; uniformity is not unity - unity is complimentariness. The essence of synergy is to value the differences.
People see the world, not as it is, but as they are.
The apple doesn’t fall far from the tree. I can become my own first creator. I can change. I can live out my imagination.
People can’t live with change if there is not a changeless core inside them. The key to the ability to change is a changeless sense of who you are, what you are about and what you value.
Dont live by the scripts handed to you by other people - friends, family etc - because they serve their own agendas and pressures of circumstances. Develop scripts from principles, not from people.
Work on things you have control over. Work on you.
Dont argue for mistakes, whether yours or other peoples. When you make a mistake, admit it, correct it and learn from it - immediately.
Look at the weaknesses of others with compassion, not accusation.
Be driven by values, not feelings.
It does not matter what you do with your money: what matters is what you do with your life.
You don’t need to be taken care of: you are fundamentally ok.
Don’t be afraid of abandonment like a child. Susan Jeffers.
If you haven't risked anything, you haven’t grown or discovered a self that you feel worthy of defending.
Don’t permit any situation to turn you into a person you don’t like.
Fear will never go away as long as you continue to grow. Times of confusion lead to times of clarity.
Watch yourself unfold. Life is a practice.
When being with yourself doesn’t feel like punishment, you have grown up.
Power is having minimal needs. If you make finding another person the object of your search for fulfillment and meaning, you place your destiny in another's hands.
It is better and more realistic to work on your shortcomings and learn to like yourself.
The extent to which you need others defines your potential for desperation.
Never act to avoid being passive or weak.
All news, especially bad news, gives us the opportunity to explore the unused parts of our being.
Whatever happens, you will discover a new and wonderful part of yourself. Susan Jeffers
When you desperately want something to happen, you lose sight of the fact that something IS happening.
Huge advances are not possible without the hard times.
Act like your own hero.
Handle things today but don’t worry about the outcome.
When upset, ask yourself what it is you are hanging on that is causing the upset. When we are finally able to let go of the need to be in control, for the first time, we are truly in control.
Get out of your own way: be flexible and fluid. Say yes.
Don’t wish for anything to happen or not to happen: Just watch it happening and let the wonder of life unfold.
What would you do if you had no fear at all? Act as if you had no fear! Now. Feel the fear and do it anyway. Susan Jeffers
The trick in life is not figuring out what you can get, but what you can give.
Security is not having things: it is handling things.
People who fear cannot genuinely give.
U must become what you want to attract.
When we let someone be who they are without changing them, thats giving away love.
You can only love in proportion to your capacity for independence.
If you haven’t made any mistakes lately, you must be doing something wrong.
It really doesnt matter.
When the student is ready, the teacher will appear.
Once you have made a decision, throw away the picture - since you cant control the future. The picture can create unhappiness if it is not fulfilled.
Don’t protect, correct.
Don’t worry about making the wrong decision: learn when to correct them.It is impossible to make a wrong decision because each decision/mistake is an opportunity to learn.
You are not a failure if you don’t make it: you are a success because you try.
Finding out what you don’t like is as valuable as finding what you like. If you don’t succeed in one way, you will find another way.
When you act the giving adult, your fears are diminished.
We can choose our experiences in life.
Money buys distractions, not happiness.
The monkey law: the monkey swinging through the jungle must never let go of an old vine until he has a firm grip on a new one.
Don’t cling to a single scenario; allow yourself many paths to the same destination.
What people expect and what they get often have no correlation. This suggests that our expectations often do us no good.
Our expectations are frequently only veiled versions of our wishes and fears.
People only make their change cleanly overnight in stories told in story-telling conventions.
Dont let myths box you in because you dont have mythical strength.
The hardest thing about doing the right thing is that you usually have to do it alone.
There are no irreversible choices: you close one door and another inevitably opens in front.
Don’t live for anyone's approval.
The good life isn’t something you own: it’s the skills you master.
You can learn as much from mistakes as u can from success.
Don’t make long-term decisions based on your wants.
If u want to give yourself a fair chance to succeed, dont expect too much too soon. Nurture your dreams. It takes time.
Your responsibilities don’t keep you from your purpose: they are part of your purpose.
Dont sacrifice your principles to make it easy for yourself. Dont choose the easy way out.
The test of a person's character is how he behaves during a quarrel.
If you expect someone else to guide you, you will be lost.
When anything is placed on a pedestal beyond criticism, it becomes an idol. Those who seek to screen an idol from criticism only betray their own suspicions about the worthiness of the totem they worship - Paul Tillich.
Take some risks. Your life's goal should never be about being propped up in a cage.
Failure is not about falling down: it’s about staying down.
When faced with difficult circumstances, learn from them. Imagine that you created the situation intentionally. What can you learn from it? How can it be viewed as a positive event? Recognize and let go of the things that add no value to your life.
Your best days are yet to come.
The future isn’t written. There is no fate but what we make of ourselves.
A man who has been challenged, and survived, has props.
I am not responsible for what I was, but I am responsible for what I am and what I hope to become.
What we resist, persists.
Paradox of love: the less you need someone's approval, the more you are able to love them.
What path in life will make you grow? Find it.
Out-talk your negativity.
Ships in the harbor are safe, but that’s not what ships are made of.
A leader should be where the action is and should not get reports filtered by perceptions.
Behaviours are beliefs turned into action. Behaviours deliver the results.
We don’t think ourselves into a new way of acting; we act ourselves into a new way of thinking.
Leaders get back the behaviour they exhibit and tolerate.
Be more what-are-you-going-to-do-about-it oriented.
Getting things done through others is a fundamental leadership skill.
Micromanagers are insecure leaders who cannot trust others to get it right because they (the leaders) don’t know how to calibrate them and monitor their performance.
Everyone has unforeseen events that come along, and the people who ultimately succeed are those who overcome them.
If you cannot describe your strategy in twenty minutes, simply and in plain language, you haven’t got a plan. Every strategy boils down ultimately to a few simple building blocks.
No matter how well you execute, the risk of failure increases markedly when your ideas don’t fit your existing capabilities.
The payoff for blaming others for our misery is not having to create our own happiness: we can simply blame others for not giving it to us.When you are angry at another, ask yourself, what am I not doing in my life that I am blaming him for not doing for me? You will find that you are either feeling insecure, or not creating enough activity for yourself, or expecting them to make 'all better' something you are not handling.
When you correct what needs to be corrected in your life, all your anger towards others disappears.
Before you take any action in life, ask yourself, is this action moving me to a more powerful place?
Be patient with yourself. Growth is a process of trial and error. There is no need to be upset with your past, your present, or your future.
People do the best they can based on their level of personal growth. Its not their fault so do not be angry at them.
Our achievements arose from dissatisfaction.
When you realize that the choices you thought you had and the decisions you thought were yours are already made, that is fate/destiny.
Never give other people the power to define you. Don’t give away power to anyone—your teachers, your parents, your friends. Angelo Pizzo - Screewriter
You don’t grow and change in good times. Crises help you to grow and alter your character and make you strong. Embrace them.
What you do changes you. You cannot do something cruel and not be cruel so dont engage in bad habits because man is a creature of habit.
Thoughts become things.
Shift your awareness and create your universe.
Dont focus on survival: focus on significance.
Fully invest your energy in what you do.
Capacity is what you can handle and how much you can take.
Do not be content with a few victories: develop capacity for greater victory and have a huge cup because small cups overflow. Be a giant. Make giant steps.
Whatever your circumstances, remember that they make your CURRENT reality. Start thinking not of what is, but what you want. Do not define yourself by your current state of affairs because that way, you doom yourself to the present yet the future is infinite and full of abundance.
Habituate a positive, happy, enthusiastic and fired-up way of being. Decide what you want and believe that you deserve it. Enjoy its vision and live it.
Whatever you can imagine you can achieve.
If you know your potential to feel good, you would ask no one to be different so that you can feel good. You would free yourself from that cumbersome impossibility of the need to control the world, or control your mate.
If you still have your mind, nothing is impossible.
Focus on what you want, not what you dont want. Instead of being anti-war, be pro-peace.
Because, as Carl Jung said, what you resist, persists.
There is abundance in life. Enough for everyone. Let the variety of your reality free you. When everybody goes for what they truly want, there will be enough for everyone.
Ask yourself: DO THE RESULTS YOU HAVE IN YOUR LIFE WHAT YOU REALLY WANT? ARE THEY WORTHY OF YOU?
If not, now is the time to change that.
All power is within and therefore under your control - Robert Collier.
We are unlimited beings. Whatever you make your purpose becomes your purpose.
Anything that makes you feel good is always going to draw in more good things. Inner happiness is the fuel of success. Find something that feels good - that resonates in your heart. Joseph Campbell wrote Follow your bliss and the universe will open doors for you
There is no failure, there is only the next race - StyrofoamDeity - an UltraMarathoner
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. -- Mark Twain
Action may not always bring happiness; but there is no happiness without action. -- Benjamin Disraeli
Who said it could not be done? And tell me what great victories does he have to his credit which qualifies him to judge what can and can't be accomplished. --Napoleon Hill.
About Branding Yourself: You need a brand for yourself in order to differentiate yourself and to set yourself apart from the pack.
Who do people say you are?
You thrive and triumph by enhancing your own brand.
Ask yourself: What do you want your brand to reflect? What r u doing to enhance your brand?
Seize the day. Don’t stand in the way.
Competitiveness = What you know + Who you know
Your brand should say: who you are, what you do and how you do it. A brand is a promise. When challenged, hold on: Take the path less traveled.
The reward for conformity is that everyone likes you except yourself.
Common sense are the prejudices you have gathered by the time you are 18 - leave your baggage behind and take yourself to new heights.
Never, ever, ever, be scared to fail. Ever.
Booker T Washington defines Excellence as doing a common thing in an uncommon way. Do the ordinary things thoroughly and that will lead you to excellence. Break away from the pack.
Set your Goals. Goals are set. Values are lived. Values Guide. Goals drive.Values are for today. Goals are for the future.
Good managers don’t push: they motivate.
A picture is worth a thousand words and a model is worth a thousand pictures.
If you can’t describe it, you can’t create it.
A revolution is simply the gap between the ages.
Crash diets crash
A fool with a tool is still a fool.
Invention is a function of time, not personality. When the world is ready for something, it will appear.
All goals must be SMART. If we don't have SMART goals, we cannot be smart.
Platitudes (statements of desire) are not goals. State the mechanism for achieving the goals.

The best way to predict the future is by creating it.

It doesn't matter where you are at, at the time you begin to dream. Kai Greene

Be regular and orderly in your life, so that you may be violent and original in your work. Gustave Flauberr

The Running Writer : 2:45 Marathon Quest

Sunday, July 1, 2012

2012 Training Day 133: 21K with a pro

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