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Thursday, August 30, 2012

2012 Training Day 168: 9(AM)+11(PM)

Done for the week. My legs are trashed.124Kays. Perfecto. Now I take a break then up the intensity whilst reducing the mileage and enjoy the feeling of my legs getting fresh and light once again.
PROGRESS:
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk1 22+16+18+(10+12)+10+(3+14)=105Kms (Entebbe)
________wk2 21+12=33Kms (cold)
________wk3 22+(18+8)+(19+6)+18+(4+13)=108Kms
________wk4 21+21+9+(10+18)+(9+16)+(9+11)=124Kms
A
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2012 Training day 167:9(AM)+16(PM)

It's going very well. Better than I expected.

My weight is dropping fast. I really want to kick some ass in Ndakaini this year. I can't bust my ass like this for nuthin'

Wednesday, August 29, 2012

2012 Training day 166: 10(AM)+18(PM)

Yup. Swamped by work.
A

Monday, August 27, 2012

2012 Training Dat 165:9K

More mud than you can imagine. Got too busy to run in the evening.

Sunday, August 26, 2012

2012 Training Day 163 & 164: 21K Twice

Had serious cramps on Sato and had to walk some sections. Todays 21K was alright. Now I have to give one major push this week...

Thursday, August 23, 2012

2012 Training Day 162:4(AM)+13(PM)

The afternoon run was cut short by a running stomach, stitches and stomach cramps. 108K for the week? I will take it.
PROGRESS:
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk2 22+16+18+(10+12)+10+(3+14)=105Kms
________wk3 21+12=33Kms (cold)
________wk4 22+(18+8)+(19+6)+18+(4+13)=108Kms


Wednesday, August 22, 2012

2012 Training Day 161: 18K with 12x400m

Phew! I have walked in fear for the last 48 hours, fearing that I may have blown up my right knee. But todays workout has assured me otherwise. Phew! Let the training continue! Lets hammer those miles! 93,95,95,92,96,99,100,101,91,91,94,90
Here is Overall after coming in 60th position. The heat melted his olympic dreams.
A

Monday, August 20, 2012

2012 Training Day 160:19(am)+6(pm)

Squeezing them runs and mileage in. Legs are wailing.

2012 Training Day 159: 18(AM)+8(PM)

No more aerobics for me. Time to pump up the volume.

Saturday, August 18, 2012

2012 Training Day 158: 22K with some hills

I did a 21K with Km hills then did a 1 and a half hour aerobics, which I shouldn't have done. Got another pair of hot runners courtesy of my friend Edwin in the US. I went hard during the 21K - seeking stimulus. Training for Ndakaini is on!

Thursday, August 16, 2012

2012 Training Day 157: 12K

Tempo run. Muscles still aching. Am under the weather. Spit is stuck in my throat. Its cold as hell.
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Tuesday, August 14, 2012

2012 Training day 156: 21K

Legs aching. My training is erratic. Life is getting in the way.
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Friday, August 10, 2012

2012 Training Day 155: 3(AM)+14(PM) - Faster!

Rudisha broke the 800m WR yesterday with 1:40. Amazing Shit. Felix ran an impressive 200m followed by Shelly Ann. She was pretty impressive.

I did some 16x100m today.
PROGRESS SO FAR:
Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 0Kms rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90Kms (Mombasa - recovering and coming back)
April____wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
________wk2 21(1:47:25)+7K+16K (in 1:16:56) = 42Kms (ITBL injury)
________wk3 14+10+10 = 34 Kms (feeling great but pressed for time)
________wk4 21+7+16(1:14:43)+10=54Kms (ITBL flare, rain interruptions)
May_____wk1 22+17+15+14+16+12=96Kms (Arusha-nursing PF and ITBL)
________wk2 21+13+10+13=57Kms (ITBL almost healed, tight PF and some shin pains)
________wk3 22+18+10+14=64Kms (nursing ITBL & PF - break into new shoes)
________wk4 21(1:53)+21(1:43:49-HR165)+8+10=60Kms (stomach cramps) ITBL finally gone. PF persists.
________wk5 23+20+18+21+15=97Kms (PF getting better - corner bistro training)
June____wk1 24+20(a K in 3:58)+16+19+19+13(a K in 3:57) = 111Kms (Kigali Kayciru - PF getting better)
________wk2 24+16+15 (a K in 3:50) +13=68Kms (PF getting better)
________wk3 12+16(1:13:43-HR168)+9=37Kms
________wk4 21(1:46)+14+12 (a K in 3:48)+13(a K in 3:46) = 60Kms (PF is healed)
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk2 22+16+18+(10+12)+10+(3+14)=105Kms
I am getting faster! my best pace today was 2:07. In July 12, my best pace was 2:46.
Cheers

2012 Training day 154: 10k

Cocktail gets in the way.

Wednesday, August 8, 2012

2012 Training Day 153:10(AM)+12(PM)

Yeah. Hammering the miles and shedding some kilos.
A

Tuesday, August 7, 2012

2012 Training day 152: 18k

I wanted stimulus? I have more than enough. My legs have been aching the ef up.
A

Sunday, August 5, 2012

2012 Training Day 150,151: 22K+16K recovery

The Olympics are on! The Ethiopians rained on our parade in the women's 10K and women's marathon. And Mo farah and Galen Rupp spoiled our party in the mens 10K.
WTF?
At any rate, it has been fun watching the competitions. And we missed a silver in the men's steeple when Kipruto fell with 700m to go. Bah!
 Uncertain week ahead but I want to up the mileage in Ebola land.
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Thursday, August 2, 2012

2012 Training Day 149: 17K

I did 17K and still seeking stimulus, I kinda pushed it.
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