tag:blogger.com,1999:blog-54771819383606988212024-03-19T00:51:34.897-07:00The Running Writer : 2:45 Marathon Quest Train Hard. Or Die. That's All.Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.comBlogger937125tag:blogger.com,1999:blog-5477181938360698821.post-31640246066773181392016-09-26T00:48:00.001-07:002016-09-28T23:18:52.470-07:00Week 5 - Pushing BeginsS - 33K in 3:15<br />
I started too fast and then I had problems with a stitch and then my abdominal muscles were cramping.<br />
Note: Increase core exercises, start slowly and maintain an even pace and consider speed runs.<br />
My Garmin lost GPS connection at 26.69Kms<br />
M AM 8k - Garmin died at 4.5Kms PM: 10k slow-recovery<br />
T AM 23K.PM 10k recovery with pickups<br />
W AM 18K easy<br />
T AM 6K (stop the scheduled 25K when knees threaten to blow up)<br />
<br />
Total 107K <br />
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<br />Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com1tag:blogger.com,1999:blog-5477181938360698821.post-84795416898123178782016-09-23T07:26:00.000-07:002016-09-23T07:26:25.525-07:00Week Four - StepDown WeekThis has been a stepdown week. Low energy levels, crazy work schedule,
muscular pains, screaming shins, strange and unexpected injuries,
ravenous appetite, too much tarmac and concrete and no dusty trails and
general fuckery that's not good for a runner preparing for a full.<br /> God damn!<br /> No matter. I will take it. Next week we start pushing.<br /> S 30<br /> M 8+12 (world of pain)<br /> T 8+ strange injury walk 7k (hungry)<br /> W 7k (tired and hungry)<br /> T 22k<br /> Total 94k<br /> Onwards and upwards.<br /> 5 weeks of training remaining.<br />
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<br /> CheersRunning Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com3tag:blogger.com,1999:blog-5477181938360698821.post-25620374656815987332016-09-16T05:41:00.001-07:002016-09-16T05:41:51.125-07:00Week 3 - Egerton<div class="_5pbx userContent" data-ft="{"tn":"K"}" id="js_8o">
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Done for the week<br />
After the 31k on Sunday my left calf was acting up but with massage and
foam roller (I improvised with a round water bottle) its now okay. I
will give more attention to my knee because its also sending some
signals. I have already started lunges, clam shells and side leg raises.<br /> I pushed a little in the 17k on Tuesday but I still need one more easy week before I start upping the intensity. Slowly. <br /> Without further ado, this was my week. Most of it around Ege<span class="text_exposed_show">rton University.</span><br />
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SUN___AM__31__PM___Off_<br /> MON___AM__15_PM__7__<br /> TUE___AM__17__PM__8__<br /> WED___AM__15_PM__10__<br /> THU___AM__12__PM__Off_<br /> FRI____Off<br /> SAT___Off<br /> Total__115k<br /> 115k for the week. I will take it. Onwards and upwards folks! Keep grinding. Every mile counts.</div>
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<img alt="Image may contain: text and one or more people" class="_46-i img" height="480" src="https://scontent-fra3-1.xx.fbcdn.net/v/t1.0-0/p480x480/14370382_10153913483934607_3976378583158514121_n.jpg?oh=0f32ff59339dfeba5cfa8d2383d1a199&oe=587D2A72" style="left: -2px; top: 0px;" width="480" /></div>
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Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-65676554036434876382016-09-09T02:53:00.004-07:002016-09-09T02:53:41.321-07:00NOW, ABOUT THOSE FARTS...<div class="separator" style="clear: both; text-align: center;">
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When you run, you will fart, or toot, or pass gas - take your pick. <br />You will. It’s that simple. Just like when you are in love, you will get hurt. Not necessarily heartbreak hurt, but hurt nonetheless.<br />Farts, like other calls of nature, are a fact of life. Runners, especially, will fart even more. Hence this discussion.<br /><br />Everybody farts. Ok? So let’s just get that out of the way. Even you, dear reader. Yes. You there.<br /><br />Today we shall discuss the nature of farts, kinds of farts and how to handle farts.<br /><br />Of course, if you eat foods that cause flatulence, you will fart even more. Some fart blasts last a full 15 seconds and can be heard from dozens of meters away. And their <b>blast wave</b> can envelop people within a 20 meters radius.<br />
<br />The sound of farts, though embarrassing, is often not the problem but the smell of farts. From boiled eggs to dead rabbits, the spectrum of fart smells is rich beyond imagination. Many farts have marked beginnings of lifelong friendships and no friendship has ever ended because of a fart. But I digress.<br /><br />Farting can be embarrassing. Ever run into those silent but deadly fart clouds left by the runner ahead while running? And when you pass you assess their behinds then their faces in holier-than-thou disgust?<br /><br />When you try to hold the fart in, due to the jarring nature of running, the fart may end up escaping as a SQUEAK - a squeak sounds like a door squeaking open. But the sound is still unmistakably farty. <br /><br />Or sometimes it escapes as a BRRRR or VUVUZELA fart - a brr sounds like high pressure gas escaping from a narrow, vibrating space.<br /><br />Now what can you do when you toot in a run?<br /><br />1. Pretend it never happened. Feign ignorance like an ostrich with its head deep in the sand. Say hi to your victim(s), smile sweetly and remark about the great weather. It may distract them from the near death experience.<br />2. Make similar sounds like the fart sound with your mouth, armpits or feet or any available body part that can produce a similar sound. This can work very well when your gas is odorless.<br />3. Blame any rookie nearby, or the city council for not keeping the city clean.<br />4. Ask, "Is there a dead animal nearby?" and wear a mask of disgust and complete terror.<br />5. Own up, roll your eyes in exasperation and blame the cabbages and beans you ate. Call them terrible and apologize.<br />6. Own up and laugh uncontrollably at yourself in embarrassment. Chuckle, cover your eyes with your hands so that your victims feel you are the victim of huge embarrassment that you can’t hide from. They will reach out and tell you it’s okay, we all fart.<br /><br />If you do have to fart, first assess the wind direction. If the wind is blowing towards a crowd, you may want to consider whether farting is a good idea, of whether you can hold it and wait for a better time.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH8c7_C_MBFT7ILuXY_shi2bOqpaQjUhyjZiReqnfCvz-wCGf0eXx-ObIC6X6jQEHqvcHsNgG2a5hvvuolqxitn8rwaDJFfbf2aXOClUg6_ebVZNyh_7eaQqCXtiAddZUvlc50ezwU61vY/s1600/fart.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="394" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH8c7_C_MBFT7ILuXY_shi2bOqpaQjUhyjZiReqnfCvz-wCGf0eXx-ObIC6X6jQEHqvcHsNgG2a5hvvuolqxitn8rwaDJFfbf2aXOClUg6_ebVZNyh_7eaQqCXtiAddZUvlc50ezwU61vY/s400/fart.jpg" width="400" /></a><br />
<ol>
<li>If there is no wind that can give you away, check your left hand side and behind you </li>
<li>If the coast is clear, check your right hand side and behind you.</li>
<li>If the coast is clear again, prepare to let go. Ensure it’s not haja kubwa masquerading as a fart because if you make the mistake, even I can’t advise you out of that mess of mistaken identity.</li>
<li>Now,…ready?</li>
<li>Let go.</li>
<li>Enjoy the ensuing relief, quietly thank God for the genius of inventing farts and continue with your run.</li>
</ol>
We shall next talk about blocked noses while recovering from colds and how you can safely convert your nasal contents into projectiles that won’t hurt anyone as you run.<br />Happy running!Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-14151781943638282972016-09-08T11:01:00.001-07:002016-09-08T11:05:19.527-07:00Week 2: Testing My Limits<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
This was an interesting week. I only had four days to log in the mileage of the week amidst a busy work schedule.<br />
On Monday
I had toilet drama and I had to go at 10K – and I used the roadside bushes to
great relief - the person who invented roadside bushes is a mf genius!<br />
And then I stumbled in the dark on a rocky, torturous route for 8K like a complete idiot. On
Wednesday I bit more than I could chew, ended up with an empty tank and had to resort to run-walk in order
to complete the workout.<br />
Amateurish crap! Can you believe that shit? Dis-gusting. Nkt!</div>
<div class="MsoNormal">
But like I keep saying, <b>the beginning of wisdom is the
ability to laugh at yourself.</b></div>
<div class="MsoNormal">
The greatest thing is that I didn’t get an injury (and that’s
my number one priority). And I am so glad the training days for the week are
over! I can’t wait to sleep up to 6:20AM for the next two days! Yay! The other
great thing is that I completed the workout as scheduled and I am also sure I
am achieving my second goal of weight loss. I shall now begin my long slow runs
next week while maintaining relatively the same weekly mileage. I only pray or
patience to keep it slow and easy for the next three weeks then we can start
injecting some speed once we know we have strong legs.</div>
<div class="MsoNormal">
I need to remind myself about the basic principles: It ALL counts. Run the mile you are in. Long Slow Runs. Build Mileage First, speed later. </div>
<div class="MsoNormal">
Without further ado, here are the workouts.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Monday_____8+22</div>
<div class="MsoNormal">
Tuesday_____16+14</div>
<div class="MsoNormal">
Wednesday__22+5</div>
<div class="MsoNormal">
Thursday____15+5</div>
<div class="MsoNormal">
<b>TOTAL_____107K</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtyM1p2IhNtmKHDqRFa1pc9P7Vdjl2Ws2SfXFp-FHV8Ag5IveZdIxw2F218KG16DG31PhuTYfNJWFRAame9In5yBxH0X7j05UDgGCxiOaqznG6ax0TZ4jAJUDsM-2wyy_fOaazu70AUCbL/s1600/1982187_294091194081880_827455054_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtyM1p2IhNtmKHDqRFa1pc9P7Vdjl2Ws2SfXFp-FHV8Ag5IveZdIxw2F218KG16DG31PhuTYfNJWFRAame9In5yBxH0X7j05UDgGCxiOaqznG6ax0TZ4jAJUDsM-2wyy_fOaazu70AUCbL/s320/1982187_294091194081880_827455054_n.jpg" width="231" /></a></div>
<div class="MsoNormal">
Next week, we start long runs. Onwards and Upwards!</div>
Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-22749921259814866612016-09-02T01:04:00.002-07:002016-09-02T01:08:16.430-07:00Coming BackThis is my comeback week. I registered for 42K so there is no time for pussy footing and half assing. Of course, while observing reasonable care.<br />
Because two of the injuries I got this year were both obtained when I was trying to produce fast tempo runs, I have decided to be humble and set speed aside.<br />
I just want to run.<br />
Because I know my cardio is fine, I also know I can cover long distances, the only problem is that my body is not ready so I have to take it slowly.<br />
But I also learnt that I need to shed 12Kgs to get to my race weight.<br />
To strengthen my legs while also burning lots of fat, what I need is high mileage. I started slowly but traveled to Kigali on Monday. Kigali is hilly and so my knees said No to going slowly on the downhills and so I increased speed a little and was running much faster from wednesday.<br />
This week is 96K. Hell yeah. I will take it.<br />
I now rest for two days and hope to hit 100K next week.<br />
Keep rolling folks!<br />
Sunday 15 <br />
Monday 16 <br />
Tuesday 12+6<br />
Wednesday 16 <br />
Thursday 18 <br />
Friday 13 <br />
<b>TOTAL 96.3 </b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq4DbMhdKhSp45o-zzoyc0dA05lrUkAcF-1YMmKYYaNCyLm-6mzORZMIvTQywmET31ebFWNsQZX0rVMW6GJViMu5UK6cnRfIUmPO0KWYZZVnZeQBo1hecD4kp7h4NeCfmfh7JjAVaJU06_/s1600/9841_635358673192480_1715738748_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq4DbMhdKhSp45o-zzoyc0dA05lrUkAcF-1YMmKYYaNCyLm-6mzORZMIvTQywmET31ebFWNsQZX0rVMW6GJViMu5UK6cnRfIUmPO0KWYZZVnZeQBo1hecD4kp7h4NeCfmfh7JjAVaJU06_/s320/9841_635358673192480_1715738748_n.jpg" width="320" /></a></b></div>
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<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiltAaX74PsOCRhG9mSFYSjaghfDUvyr2xuXuAlp8UOQNVy7AK30mu-CCsJzI5NQIbKfOwbbPW2lZISh1-7TUaZDsTxAo665jsDeX8nzueZE-tzlYn_unlTpsNq83f28gjLWhC97HjeprTr/s1600/1528743_632336153494732_1275125323_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiltAaX74PsOCRhG9mSFYSjaghfDUvyr2xuXuAlp8UOQNVy7AK30mu-CCsJzI5NQIbKfOwbbPW2lZISh1-7TUaZDsTxAo665jsDeX8nzueZE-tzlYn_unlTpsNq83f28gjLWhC97HjeprTr/s320/1528743_632336153494732_1275125323_n.jpg" width="320" /></a></b></div>
Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-44345509141383386302016-07-29T00:05:00.002-07:002016-07-29T00:07:33.181-07:00Training for the Full Begins NOW!!!!!<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-SD_7FVVLKKQ/U80wTO9FmZI/AAAAAAAADHw/5FDbP_qJ-mo0vESdoRQEG4wLjalL248bACKgB/s1600/jackphoto2014july1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-SD_7FVVLKKQ/U80wTO9FmZI/AAAAAAAADHw/5FDbP_qJ-mo0vESdoRQEG4wLjalL248bACKgB/s320/jackphoto2014july1.jpg" width="315" /></a></div>
In Maanzoni. I am trying to neutralize tight hammies and a painful lower back and knee. So far so good. This week 58K. I aim for 65K next week with a 18K long run. Upwards and Onwards!<br />
M - 4k<br />
T - 11k<br />
W - 15k<br />
T - 11k<br />
F - 16k<br />
<br />
<br />Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-53144549225264315502016-02-24T14:48:00.001-08:002016-02-24T14:48:32.191-08:00I am BackYeah.<br />
I shouldo discovered the frog pose earlier.Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com2tag:blogger.com,1999:blog-5477181938360698821.post-62891724254769429432014-07-01T23:00:00.001-07:002014-07-11T02:51:01.183-07:00I really think it is1st - 17K. I have a cold. Cezet, PF and Antibiotics. Its cold as hell here. I like the way I can pick up.<br />
2nd - 13K with floats.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyiq_w6f0jMGYJPr1Qdwmv3oDNvp_nQ3v_Wr4d9NIgMUpPwOYNbOifHiLjUHOjm72hWytXNtLLEoksSlmHaKpoDwayd4DkYDy2CaYOLUgwe_DPYGW84Mi6ry6ANI3mfKNbPv2CaZofDRXg/s1600/10301429_341352229355776_6912614195733323110_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyiq_w6f0jMGYJPr1Qdwmv3oDNvp_nQ3v_Wr4d9NIgMUpPwOYNbOifHiLjUHOjm72hWytXNtLLEoksSlmHaKpoDwayd4DkYDy2CaYOLUgwe_DPYGW84Mi6ry6ANI3mfKNbPv2CaZofDRXg/s1600/10301429_341352229355776_6912614195733323110_n.jpg" height="320" width="296" /></a></div>
3rd - 13K with floats. Pain in left hip makes me hold back. 95K total. Solid week overall.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFoEsntoBPkBxZfMFODOH_lS9oPe8fAUeM-tOfTIzGk7c9dULeW0gCV3C6j0HcOlBkGU7ApP0nRTsoo_YJX2kMyMUtzNZ07m_g9Wqcc5FUtx6E76iU1IZKTu53x5TLDKZL770P-zAeR6jX/s1600/pspic.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFoEsntoBPkBxZfMFODOH_lS9oPe8fAUeM-tOfTIzGk7c9dULeW0gCV3C6j0HcOlBkGU7ApP0nRTsoo_YJX2kMyMUtzNZ07m_g9Wqcc5FUtx6E76iU1IZKTu53x5TLDKZL770P-zAeR6jX/s1600/pspic.jpg" height="320" width="180" /></a></div>
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PS Pics - suffering from a cold. The gloves and body suit didn't help though.<br />
<br />
6th - 32K - still recovering from a cold so I take it easy.<br />
7th - 21K moderate. Fail to carry water. Sabasaba day. Mats are scarce. Almost pass out in a mat due to dehydration. Ef man. Big mistake.<br />
8th - 22K easy Feeling strong.<br />
9th - 12K recovery<br />
10th - 13K with ladders and strides. Develop an injury in my left groin. Limping. Weird shit. Now what?<br />
<br />
<br />
<br />Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com2tag:blogger.com,1999:blog-5477181938360698821.post-23113565647316012392014-06-01T11:27:00.000-07:002014-07-01T22:59:09.299-07:00Its About Time1st June - 32K in 2:28:12 average of 3:38 min/km. I started off hard and cleared the first 7K in 30mins. By 12K, my quads were shot and the saying "speed that kills thrills" started playing in my mind. But I hoped I could somehow get my legs back. I got my second wave at about 18K. I improved by more than 4 mins from last Sundays time and I finished much stronger. I took water better - it still gave me problems though. Still huge room for improvement. I am learning and getting better. I think I have finally entered my training zone. Since I beat up my quads and survived, I am gonna beat them again next Sunday and see if I can transition from the first wave to the second one more seamlessly. Kms 12 to 17 I was gone. Then I need to improve my Kms 26 to 30 (the uphill) and I should be fine. My slowest 1K was 5:28 - the 29th K while last week it was 5:48 - same hill.<br />
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3rd June - 20k in 90mins. Tightness in right hamstring stops me.<br />
4th - 13K easy<br />
5th - Rains bigtyme. Go to field after Hosi. muddy, long walk to the field. 5K with strides. Hammie still painful. Only diehards turn up at the field.<br />
6th-8th - OFF-INJURED <br />
9th - Egerton. Do 13K. This is a real injury fellows. I cant run with it. Right lower hamstring. I have to take a break.<br />
10th-12th - OFF-INJURED<br />
13th-5K - Injury MF healed!<br />
15th -32K. I am back. Blisters. Lets work back now.<br />
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16th-13k<br />
17th-21K. Legs aching like fuck. I have an injury. Back of my right knee is painful.<br />
18th - 5K easy. Back of my right knee still painful. RICE.<br />
22nd - 32K. Stitch between 22K and 28K messes up my tempo but its alright. Onwards and Upwards. I need to work on my weight, endurance and speed. And of course them hip flexors.<br />
23rd - 18K. With the new Saucony shoes. Too tight.<br />
24th - 20K. I feel strong. All injuries seem to have cleared up.<br />
25th - 12K easy.<br />
26th - 9K with 4K ladders.<br />
91k total. Solid week.<br />
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<br />
<span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.0.$end:0:$0:0">29th - 32K. On Sunday,
I didn't run through the 32k as I had intended. But I mf killed it.
Set some PRs. </span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.0.$end:0:$0:0"><b><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$22:0"><b>10k </b></span></span></span></span></span></b><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$22:0">in</span></span></span></span></span><b><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$22:0"><b> 41:50, </b></span></span></span></span></span>14k</b> in <b>58:28mins</b> n <b>21k </b>in <b>1:28:44</b>. Now, these are road PRs, and they surpass my PRs on the track. I was up at 5:35am. Stretched
as I strategized and resolved to go out hard and stick with it or mf
die. My quads can take the beating</span></span><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0">
on the downhills, check. I am fast on the flat, </span></span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0"><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0">check.</span></span></span></span></span> I can roll with the terrain, </span></span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0"><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0">check.</span></span></span></span></span>
comfortable on the tarmac </span></span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0"><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0">check.</span></span></span></span></span> and I am ready for the hills. </span></span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0"><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0">check.</span></span></span></span></span> For the adductor
pain I took a painkiller. Black tights, white Nike cap and 200/= in my pocket. </span></span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0"><span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$0:0">Check.</span></span></span></span></span> I jogged
soft-footed into the cold dawn. Nowadays while going past 20k I get the
garmin from charging just b4 I start. I jogged to the start, about 500m
assessing my body. Garmin struggled with locating the satellites but
finally locked on. The first 2k are hilly then we go ape shit. Flatish
past tmall. Climb to capital center, climb at GM then turn round and
fight! For 16k.</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$1:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$2:0">Without further mf ado, here are the mf splits man.</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$3:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$4:0">1__4:26</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$5:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$6:0">2__4:36</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$7:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$8:0"><b><span style="color: red;">3__4:09</span></b>____langatta police station</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$9:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$10:0">4__3:59</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$11:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$12:0">5__3:53____rafikis</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$13:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$14:0"><b><span style="color: red;">6__4:07</span></b> </span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$15:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$16:0"><b><span style="color: red;">7__4:04</span></b>____Tmall. 7k in 29:17 </span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$17:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$18:0">8__4:13 </span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$19:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$20:0"><b><span style="color: red;">9__4:04</span></b>____nyayo stadium </span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$21:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$22:0">10_4:15.____<b>10k in 41:50</b></span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$23:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$24:0">11_3:59_____belle vue descent </span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$25:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$26:0">12_4:14 </span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$27:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$28:0">13_4:13</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$29:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$30:0">14_4:09_____<b>14k in 58:28</b></span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$31:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$32:0">15_4:25_____general motors climb</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$33:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$34:0">16_4:19_____cabanas. Some guy joins me. He is lean. But he is now racing with vintage Jack. Lets mf go! 16k in 1:07:12</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$35:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$36:0">17_4:26</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$37:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$38:0"><b><span style="color: red;">18_4:01</span></b>_____18k in 1:15 we r pushing together now.</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$39:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$40:0">19_4:19_____the spitting guy drops. Pace too hot.</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$41:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$42:0">20_4:18</span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$43:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$44:0">21_4:24____<b>21k in 1:28:44</b></span><br data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$45:0" /><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$46:0">I
started developing stomach cramps. I was still strong but the pain was
too sharp. I had to stop at Nyayo at 23k in 1:38. I run_walked the rest
of the distance just to ensure I logged 32k. Still strong. </span></span></span></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-1PoJmBhSd-r9ZsyrxrPQJmcRuy15RqS2yn0hHGOzk7AcsCMCgGdyoLS8e3duYW4mkMI0RUM_AMpQTYu62iwdKGbwEGx-22jI1yVFpvdh7hw120a7r6HdwQ_JV-C-Z6xyyUgAK2vHsHY/s1600/1622691_634459736615707_1948718528_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR-1PoJmBhSd-r9ZsyrxrPQJmcRuy15RqS2yn0hHGOzk7AcsCMCgGdyoLS8e3duYW4mkMI0RUM_AMpQTYu62iwdKGbwEGx-22jI1yVFpvdh7hw120a7r6HdwQ_JV-C-Z6xyyUgAK2vHsHY/s1600/1622691_634459736615707_1948718528_n.jpg" height="312" width="320" /></a></div>
<br />
<span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$46:0">This route
knows al be back. In six mf days. No shit. I now know I can do 28k in
sub 2 hours. This means 32k in 1:15 is within reach. Then we start
training for that 42k in earnest. This is good. Trust the mf process
guys. Good things come to those who r patient. This week I already have
a plan on what to work on: endurance, speed, strength, weight, core,
hip flexors. I aim to do at least five sub 4min/km splits next Sunday. The ones in red are possible candidates.
Its about mf time! </span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$46:0"><b>Take home:</b> I didn't feel sore after this run. Meaning I didn't push 100%. Also, the speedwork on Friday didn't get me sore. So I should keep using ladders followed by pickups for speed. I aim at doing sub 1:27 21K and sub 1:15 32K in July.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body"><span class="UFICommentBody" data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0"><span data-reactid=".q.1:3:1:$comment650689545005939_660572747350952:0.0.$right.0.$left.0.0.1:$comment-body.0.3.0.$end:0:$46:0">30th - 20th Easy. Black toe nails. I shouldnt have run in those Sauconies.</span></span></span></span></span><br />
<br />Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com2tag:blogger.com,1999:blog-5477181938360698821.post-72628373102904237872014-05-04T22:15:00.000-07:002014-05-29T22:27:51.686-07:00Challenging My Limits3rd - 32K. It really bangs me up. Really. Go to Stadi and pick two caps and a short. I get Brao's number. Brooks are finished. Did I say the 32K fucked me up? I should have.<br />
5th - 21k in 1:35<br />
6th - 15k easy. Fartlekish. <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_ICD6rCUCB2TsxzyySy1McPeLdbLmIT83pXPrSWvdJU4eWbW3YFeU7Yro6eFi503InyRYBhGoGRy0I2hlFm59kU856KV2X4ZGSPY62t9CizTjePnvIZmRWF1biL_36AJhzYwFDRteZ7GY/s1600/10246472_434315926713996_1035267406072954832_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_ICD6rCUCB2TsxzyySy1McPeLdbLmIT83pXPrSWvdJU4eWbW3YFeU7Yro6eFi503InyRYBhGoGRy0I2hlFm59kU856KV2X4ZGSPY62t9CizTjePnvIZmRWF1biL_36AJhzYwFDRteZ7GY/s1600/10246472_434315926713996_1035267406072954832_n.jpg" /></a></div>
7th - 12K. Tired.<br />
8th - 8K. Started late. No floodlights. Recovery. Wasn't even supposed to run but had calories to burn.<br />
9th - 18K with 1k on 1k off runs after 12k. Tricky, busy, tough week. Learning not to listen to my body while also
not ignoring its messages completely.<br />
<b>106k total</b> for the week.<br />
Weekend completely off.Travel to Mbsa for Aleki's Ayie. Jambojet is not as bad as people were claiming it is. Kenyans!<br />
12th - 18k with 17k in 1:15. Interrupted by stomach cramps. Break down kinda fast. Really painful him flexors. Waist area has issues.<br />
13th - 16K. Feeling stronger. More collected.<br />
14th - 22k. Stronger. Stronger hip flexors better leg raising and foot landing. Better aligned body. I suspect that my waist issues were caused by weak hip flexors. I was making up for weak HFs by swinging my shoulders in a wide arc to drag my feet forward to compensate for weak hip flexors failing to lift my feet up. Damn. Proper, better form. No, I am not a form guru. Just an old guy trying to train while keeping injuries at bay by maintaining proper form, strength and flexibility.<br />
15th - 10K easy with strides.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb5aLxxnFF5Jh4tABQmPeVw3Nge-z5NJgEfWz4qNP0NIrH0QEbeRxUThoXF1gVUAhZ5pcmj_9rgEC-UEhamIaIQesrluimb6KpAe-448gmRhDxvpFVzujlOkySjlEpdueKrREpassS8w5L/s1600/10003989_296953350462331_1674994184_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb5aLxxnFF5Jh4tABQmPeVw3Nge-z5NJgEfWz4qNP0NIrH0QEbeRxUThoXF1gVUAhZ5pcmj_9rgEC-UEhamIaIQesrluimb6KpAe-448gmRhDxvpFVzujlOkySjlEpdueKrREpassS8w5L/s1600/10003989_296953350462331_1674994184_n.jpg" height="284" width="320" /></a></div>
18th - 32K. Not so hammered this time. I was slow though and didn't feel fast so I didn't even try. Whats interesting is that I finished. By 13th K I wasn't sure I should put myself through 32K of hell. But I did.<br />
19th - 10k. Easy. Right pelvic socket painful. Very.<br />
20th - 17K in 1:18 the pelvic joint was better. Wasn't sure I should run. Wanted to walk home and it threatened to rain. But it turned out alright.<br />
22nd - Have some kind of flu coz my right anterior cervical lymph node is inflamed and painful. I do 7k but I am stopped short by painful adductors. The Flu amplifies the pain. First time this year injury stops me in the middle of a workout. Take antibiotics and painkiller. What a effing bummer man.<br />
25th - 32k. Took ponsta forte though I still experienced pain at 7k and 9k. 100 shs in my pocket,job ID, and 100ml of water. I set off. By 1K, I knew that going by the way I was climbing the hill, I wasn't blah today. So I pushed while respecting the distance. I was strong and it went well. Covered it in 2:32:37 avg of 4:46min/Km. Let the training Beegin! I am pumped. Finally I am able to tackle this distance decently.<br />
27th - 21K. Apparently the 32K is still in my legs. I walked home on Monday. Late evening meeting.<br />
28th - 14K easy.<br />
29th - 16K with strides.Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-79652672272072478282014-03-31T22:23:00.003-07:002014-05-01T23:07:23.416-07:00Now Show Me31 Mar - 22K in 1:38:50 Avg pace 4:29 Avg speed 13.4Km/hr<br />
1 Apr - Egerton Uni. Its cold as ef. I cant move. I abandon workout after a 7k in 33mins.<br />
4 Apr - Egerton Uni. <span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614771721931055:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614771721931055:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614771721931055:0.0.$right.0.$left.0.0.0:$comment-body.0.$end:0:$0:0">22K in 1:39:50 4:32 avg. Pretty evenly paced run but there is a problem. I don't know what it is. </span></span></span><span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.0.$end:0:$0:0">Yesterday
I took water for dinner, I didn't feel weak during the workout. I wore socks for gloves so I
was warm. I can see that its 2250 feet here while Nairobi its 1720 feet
but that looks negligible. I don't feel fluid. I don't know whether </span></span><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">I OTd or whether its just a slow recovery process from the huge mileage...Or maybe I am just impatient. I am puzzled. I think I dug myself into a hole. How long before I get out?</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">6 Apr - 30K in 2:22 avg speed 4:44min/Km 12.7Km/hr. Moderate speed. Strong. Controlled.</span></span></span></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEherowLzT-dHUulFDIb9IpbTZk3KEjzmmjUvSqPTeAbDFlw4JObJSrJMD5cnuq5X_55-01-OenP3X-yuUTjxVS6ihbVCaU7yKgdZX0M69ZMxhP4Wr2c2V9i7nFpv3V-C2nptg72j2i9B-BB/s1600/1424405_442276655876772_439169434_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEherowLzT-dHUulFDIb9IpbTZk3KEjzmmjUvSqPTeAbDFlw4JObJSrJMD5cnuq5X_55-01-OenP3X-yuUTjxVS6ihbVCaU7yKgdZX0M69ZMxhP4Wr2c2V9i7nFpv3V-C2nptg72j2i9B-BB/s1600/1424405_442276655876772_439169434_n.jpg" height="179" width="320" /></a></div>
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">8 Apr - 22k in 1:37:05 avg 4:25 min/Km 13.6 Km/hr</span></span></span></span></span>
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"> </span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">10 Apr - 22K in 1:36:34 avg 4:23 min/Km 13.7Km/hr. </span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">13 Apr - go for 32K with Mark and die after 16K. I stop the clock at 29K at 2:18</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">15 Apr <b>21k</b>. Time taken: <b>1:29:57</b> (<b>PR</b>) Avg pace 4:17 min/km Avg speed 14 km/hr<br />1__4:13.5 <br />2__4:11.3 <br />3__4:08.2 <br />4__4:11.6 <br />5__4:14.2___<b>20:58</b> <br />6__4:22.1 <br />7__4:21.0___<b>29:41</b> <br />8__4:11.9 <br />9__4:11.8 <br />10__4:16.8___42:22 <br />11__4:16.6 <br />12__4:22.8 <br />13__4:17.8 <br />14__4:12.3___<b>59:31</b> <br />15__4:19.4___1:03:51 <br />16__4:16.2 <br />17__4:23.5___1:12:30<br />18__4:23.1___1:16:53 <br />19__4:20.9 <br />20__4:25.1__1:25:40 <br />21__4:12.9__<b>1:29:52 </b><br />22__:04.3 </span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">Very pleased with the PR. Several things happened. I posted in letsrun.com seeking advice on how to go sub 1:30 and I shared my recent times. Someone suggested that based on my times, maybe I just need to race harder. So I went and raced hard. Borura helped to push me to 14K. The sun also wasn't that hot yesterday. I decided to go hard and try and maintain the pace. I really pushed in the last 400m. Wa! Now I seek a repeat and particularly a repeat on the roads.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">17th - 13K with <b>5k</b> in <b>19:55 a PR</b> my first sub 20mins 5k. This I have sought for six years. I am very pleased.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">The splits:</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">1__3:55.0 <br />2__3:58.8 <br />3__4:02.0 <br />4__4:02.7 <br />5__3:54.4 </span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">20th - 32K easy</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">22nd - Kigali evening 12k easy</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">23rd AM - Kigali 15k with 1km x 5. 4:02, 3:57, 3:56, 3:56, 4:00. PM 10k</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">24th AM 12K with short sprints. I am tired. Sorta.</span></span></span></span></span><br />
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<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">25th - Kigali. 4k shakeout with 3-4 short sprints and stretching. Total 85K for the week.</span></span></span></span></span><br />
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</xml><![endif]--></span></span></span></span></span><b>27th - 26K second Group Race.</b><br />
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</span></span></span></span></span><br />
If there is one thing I have learnt this year, its how to eat the day before a race. I learnt some of it from Mark.<br />
<br />
One thing I have been struggling with is how to taper properly, especially after I had gone to join Mark for a 32K with absent legs two weeks ago. It was so disappointing - it was hell running without legs. Regardless, I did 85K last week so maybe I still have a lot to learn there as far as tapering but at least I ensured my legs were fresh.<br />
<br />
So anyways, I learnt to stop taking solid foods at least (latest) by 6pm the previous day so that my stomach would be fine for the race the next morning.<br />
<br />
So I did that on Sato and Sunday I was up at 5:10 am ready to battle.<br />
<br />
Yes, I have also learnt the best time to wake up if I am to be ready to hit the tarmac at 5:50am. It takes several trials and error. Those who think its automatic are just not experienced (ask GK).<br />
<br />
I took Ponstan Forte coz I expected my adductors to give me hell. And they did. And some little water. Hydration is for the previous evening and night, not in the morning. If you are gulping water in the morning you are already lost. Then I stretched a little - some routine stretching. Then I did some toilet work.<br />
<br />
I wore tights without a truck and a jacket and a cap and sauntered into the cold dawn. I saw an overweight neighbour jogging in the driveway. Time, 5:35AM. Impressive. I was running late though.<br />
<br />
I arrived in time - sorta - 5:55. GK had not arrived. I just removed my jacket and started warming up. My garmin was ready.<br />
<br />
After stretching and warming up, and the time was 6:10AM, I decided if GK wasnt gonna show up in my next warm-up loop, I would proceed and run alone. I saw some car headlights heading my way.<br />
<br />
He showed up. He was delayed by toilet work. See?<br />
<br />
We were off at about 6:10 am. Almost 17 minutes later than earlier expected.<br />
<br />
I was with GK for the first 200 or so metres. His feet sounded light and quick. His speed had improved.<br />
<br />
I wanted to clear every KM in sub 4:20. Anything sub 4:20 would be good. That was my goal. I set it without thinking much. It just appeared from the sky like an alien craft and clamped on my head. It was both challenging and not unrealistic.<br />
<br />
So off we went, after 200m, I felt GK's foot steps fade away.<br />
<br />
4:13, 4:19, 4:21, 4:17, 4:17, 4:18, 4:24, 4:18 - 5k in 21:29 7k in 30:12<br />
<br />
4:33 - Muthurwa. I also get sandwitched between two mats which also block my path. But my climb up the hill goes well. Adductors and glutes painful.<br />
<br />
4:17 - I have recovered. Next is the kick-ass hill. Brace your ass for the kick.<br />
<br />
5:27 - Yes, ass-kicking delivered, right on schedule.<br />
<br />
4:49, 4:21 - I am recovering...<br />
<br />
4:01, 4:09 - Recovered. Now hunting for a negative split...14k in 1:02:03 - 1:56 is out of reach already.<br />
<br />
4:23 - A matatu blocks my path and I collide with flesh and bones of people on a mat stage. I don’t turn to look back at the pained expressions and dirty looks burning into my back.<br />
<br />
4:25, 4:32, 4:18, 4:30, 4:25, 4:18, 4:30, 4:35 (21K in 1:32:58), 4:29, 4:34. I am all over the place and slowing down. Adductors and glutes giving me hell.<br />
<br />
I start really fading at the 23rd Km.<br />
<br />
4:36, 4:49, 4:47<br />
<br />
<b>26K in 1:56:12 average 4:28 min/Km</b>. Disappointed but pleased at the same time. I knew I gave it my best. That is what matters, even if your best is less than what you expected. Of course if Mark had turned up and we pushed each other, I would have done much better. GK came later and he said he cleared in 2:19.<br />
<br />
It's a PR on this route. I missed the target by far but its alright. I have improved. I have learnt. I was faster and stronger even my fading was not so atrocious.<br />
<br />
I am just so glad that I managed to taper properly to put myself in a position to race. I was in control of my legs and I was able to run well.<br />
<br />
Now the major change I want to introduce in my training is hard racing for speed-work. I want to be intimate with 15Km/hour pace.<br />
<br />
My hip flexors, especially the right ones, are giving me hell right now but I know they will be alright soon. I am working on my tight and weak hips. Every day.<br />
<br />
Onwards fellas. Keep rolling.<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"></span></span></span></span></span><br />
<div class="MsoNormal">
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">28th - 12K. Pain - hip flexors, hammies, knee and shins.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">29th - 13K. Really, really tired. Started with 4:00 then 4:04 on the second split and eased off, realizing I am not yet back.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">30th - 15K. End of April. </span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">Mileage progression from Jan: </span></span></span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWpyXGJocAYcRGnD_maG0PmVfj6HtINrnFtD3DaPb6klX_y0HarXtvVW83QvCq8NG0v3dkCk55JVPiHRs9X4WEzUlRysg99IhPFvxqA6HbfbDBnx7vHnB55yfnMdpPa_OEKMW9l5pRD6g3/s1600/image002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWpyXGJocAYcRGnD_maG0PmVfj6HtINrnFtD3DaPb6klX_y0HarXtvVW83QvCq8NG0v3dkCk55JVPiHRs9X4WEzUlRysg99IhPFvxqA6HbfbDBnx7vHnB55yfnMdpPa_OEKMW9l5pRD6g3/s1600/image002.jpg" height="152" width="320" /></a></div>
I noticed some veins in my quads. I love veins. I never imagined one day I would be fit enough or have (low) enough body fat for veins in my quads to be visible. Bodybuilders, I am aware, work so hard for this kind of thing. <br /></div>
<span data-ft="{"tn":"K"}" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".j.1:3:1:$comment612886912119536_614775311930696:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">
</span></span></span></span></span> Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com4tag:blogger.com,1999:blog-5477181938360698821.post-66922436360548385902014-03-02T21:31:00.002-08:002014-03-31T01:46:09.992-07:00PUSH - Five Week 90K per week - No Excuses!March 2014 - PUSH - Persist Until Something Happens<br />
<b>SECOND WEEK</b><br />
2nd - 26K group run. Treat it as a training run. 2:11. Mark goes for a 30K and returns 2:05 for 28K. GK pulls up behind. <br />
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3rd - 18k.<br />
4th - 20K in 1:40. Borura pushes me. I am beginning to feel strength. That feeling of strength is so freaking powerful. When you are past 19K but instead of feeling tired, heavy legs, you feel alright and when you are through with your workout, your feet are springy, your gait athletic and you dont feel wasted. Its been a long time since I felt this way. Yesterday I was wasted by the 18K and couldn't find water after running in the sun.After the 20K I was alright.<br />
5th - 16k. Some old guy says he admires my effort. There is some fattish chick who I see running in the estate when we are going to work. When I see her running, with all that weight, all excuses for not running vanish. You never know who you can inspire. <br />
6th- 12K 24X200m Splits: 44:09, :43.1 , :42.1 , :45.9 , :45.3 , :41.8 , :41.7 , :41.8 , :41.9 , :42.9 , :44.7 , :47.3 , :44.4 , :43.7 , :42.9 , :44.9 , :46.5 , :43.0 , :45.1 , :44.8 , :45.9 , :41.9 , :40.3 , :39.9 <b> </b><br />
<br />
<br />
<b>This Weeks Total: 92K</b><br />
<b>THIRD</b><b> WEEK</b><br />
<br />
8th - 24K in 1:55 avg pace 4:49 Mombasa road<br />
9th - 22K Upper hill route. Fat, er, First Ladys marathon. Mark passes me on Mbagathi way descent.<br />
10th - AM 18K in 1:27 its so cold. I practically beg the sun to come out. Egerton University field. PM 7K easy. <br />
11th - 19K in 1:27 avg 4:37. PM 7K easy.<br />
12th- Moderate 19K in 1:31<br />
13th - 10K. Garmin refuses to come on. So I download an Android app called MyTracks and go do speedwork.<br />
14th - Rest n travel back to Nai.<br />
Very great week - enjoyed the field and energy at Egerton uni. I pushed it mileage wise. I was able to make the easy runs easy and watch my diet despite the challenges of being away from home. Now next week I can reduce mileage and pile on intensity. Weight is dropping just fine. I note that I will need to do a 57mins 14K on the track if I am to go sub 1 hour 14K on Eastlands route. I will also need to do 26K in 1:50 on Mombasa road before I can hope to do sub 1:52 26K on Eastlands route.<br />
Psyche is building among the group. Sikuku and Ogutu are back. Sikuku gets his ankle sprained.<br />
<br />
<b>This Weeks Total: 126K</b> <br />
<br />
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<br />
<b>FOURTH</b><b> WEEK</b><br />
15th - 25K Mombasa road in 1:55:16. Avg 4:37. Tremendous improvement from last Saturday. The last 5K kick my butt but my slowest split is 5:13 compared to last weeks 5:35 and avg of 4:49 in a 24K that took me 1:55:34. This is good. It rained the whole night. I started running from 9:04 after realizing the rain wont stop. I have really improved over the moderate hills. The two hills that kick my butt are now the Tmall/Winson hill and Uhuru Gardens hill. I will conquer them. Weight is 72Kgs. I will run it down to 68-69Kgs in two weeks. Injury is still giving me grief after the long hard runs. My next challenge/target is to run 26K in 1:55. If I succeed next Sunday, I will add more hills on the route then I assault the Eastlands route mid April.<br />
<br />
16th - 20K on upper hill. Had about two hours sleep. Painful adductors. <span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.0.$end:0:$0:0">From
uhuru highway to uhuru park junction - what I consider preparation for
the main task - I had some annoying pain in my glutes. Then I decided I
wont waste that hill. Glutes be damned. So I took off and tired in the
next junction</span></span><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">.
I slowed down then glanced back. Thats when I saw Mark. I recovered
instantly and accelerated and got my breath back again at national
library. From there I sped up the Kenyatta hospital hill and then at the
top, decided to punish mbagathi way the way G Mutai punishes the
tarmac. Then my bloody shoe laces come off. I tied them as Mark passed and I
decided to challenge myself to chase Mark and give him a push. It was tough
coz he was also flying. I pull a 3:38 min/km. It was great. I need to cut weight.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">5:34 - Glutes aching from Muthurwa<br />4:50 - Upper Hill and a bit of Kenyatta n tying shoe laces<br />4:24 - giving chase<br />3:38 - downhill<br />4:26 - taper off back to Langatta road. - 22:52</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">I will use this as a benchmark for Sundays</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">17th - 21K in 1:36 avg 4:35min/km. I felt pretty good and even considered doing a 26K but it leaves me feeling like a train-wreck.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">18th - 17K easy. Painful hammies and upper back. I believe I discovered my efficient running style yesterday (17th) but we will wait and see. Weight at 71.5. </span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">19th - Go to the field undecided on what kind of workout to do. I dont feel particularly strong or ready to do speed work, which I have scheduled for kesho. Hmmmm...what do I do? I did an easy run yesterday. I cant do another easy today surely? I aint no pussy.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">So I decide to do a tempo run. Maybe 7KX3? I decide to go hard and let the chips fall where they will. I start with a slow 4:39 but see what happens:</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">1. 4:39 <br />2. 4:26 <br />3. 4:22 <br />4. 4:13 <br />5. 4:08 <br />6. 4:11 <br />7. 4:13 <br />8. 4:15 <br />9. 4:15 <br />10. 4:08 <br />11. 4:10 <br />12. 4:11 <br />13. 4:16 <br />14. 4:12 <br />15. 4:14 <br />16. 4:22 <br />17. 4:13 </span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">In this</span></span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"><span data-ft="{"tn":"K"}" data-reactid=".o.1:3:1:$comment602061866535374_607676505973910:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".o.1:3:1:$comment602061866535374_607676505973910:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".o.1:3:1:$comment602061866535374_607676505973910:0.0.$right.0.$left.0.0.0:$comment-body.0.$end:0:$0:0"> 17K I set <b>PRs</b> for <b>5k 20:56</b> (btwn Km 10 and Km 14), <b>7k 29:23</b> </span></span></span></span></span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"><span data-ft="{"tn":"K"}" data-reactid=".o.1:3:1:$comment602061866535374_607676505973910:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".o.1:3:1:$comment602061866535374_607676505973910:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".o.1:3:1:$comment602061866535374_607676505973910:0.0.$right.0.$left.0.0.0:$comment-body.0.$end:0:$0:0"><span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"><span data-ft="{"tn":"K"}" data-reactid=".o.1:3:1:$comment602061866535374_607676505973910:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".o.1:3:1:$comment602061866535374_607676505973910:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".o.1:3:1:$comment602061866535374_607676505973910:0.0.$right.0.$left.0.0.0:$comment-body.0.$end:0:$0:0">(btwn Km 5 and Km 11)</span></span></span></span></span></span></span></span> and <b>10k</b> <b>41:50</b> and <b>17K </b>in<b> 1:12:28. Average 4:16min/Km.</b></span></span></span></span></span></span></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiQ5YlazTx5hbsdvjMtAw9zP7WvAN5T6nY3OOxu2VZc-_FZWWWHdHZspuQBALuRJM3I4VPzEc1YrbK8ho8VFFgrnyFEgjL_8eXEC30firr90F9YT-jyuEuVfPDo37LEzHU6BQc6RmmM0O0/s1600/ifyouwanttodoitthenyoucandoit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiQ5YlazTx5hbsdvjMtAw9zP7WvAN5T6nY3OOxu2VZc-_FZWWWHdHZspuQBALuRJM3I4VPzEc1YrbK8ho8VFFgrnyFEgjL_8eXEC30firr90F9YT-jyuEuVfPDo37LEzHU6BQc6RmmM0O0/s1600/ifyouwanttodoitthenyoucandoit.jpg" height="213" width="320" /></a></div>
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">PRs are encouraging. My speed is intact. My endurance is improving. I have a left calf injury lets see what we can do about it.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">20th - 12K moderate. Testing how bad the left calf is. I manage the 12K without it blowing up so I guess its not that bad. Will take NSAIDs for two days.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">21st - Rest Day. Try some ART on the left calf. Visitors trooping into our house today for Deyas wedding kesho so running has to wait for two days, which is fine. I need some rest. This was a great week even though I didn't do speed-work.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".z.1:3:1:$comment605783026163258_605925212815706:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"><br /></span></span></span></span></span>
<b>This Weeks Total: 115K</b><br />
<br />
<b>FIFTH</b><b> WEEK</b><br />
<b>23rd -</b> 26k. Deya's wedding. Had a crazy day on Saturday. Was up at 5:30am. My house had about 8 excited girls and two women so Friday night slept a few winks. Took car for wedding deco at 6am. Drove around the matron n flower girls. Wedding. Dinner at 9:30pm. Went to a culture concert for house music at 11pm. Danced till 3:30am. I knew being on my feet would have its toll but then again...so anyway slept at 4am. Alarm at 5:40am. I woke up. My head wooly. My world a mesh of cobwebs. I winced and readjusted the alarm to 6am and allowed the fog of sleep to swallow me. In exactly one second later, the alarm rangs. I blinked at the phone. It was 6am. I set the new alarm to 6:30am based on some sleepy logic. Two seconds later, just when I had snuggled comfortably in the warm bosom of the goddess of sleep, the alarm rang. I turned it off and contemplated my fate. Goosh man! I remembered Desiderata vaguely.<br />
I hauled heavy feet onto the floor and plodded away from the bed. I shook my head to clear the fog. My brain crawled back to the present. How slow was my run going to be? Could I still expect to set PRs after such a crazy 48 hours? I figured that if sleep could make people fast then slow people could just sleep for long hours and wake up fast. But I knew deep inside that my legs were rubbish. But I had 100k to cover by Friday and I couldnt waste Sunday. So I stepped out of the house into the cold dawn and jogged to the gate. I stretched as I evaluated the status of my left calf injury. I set off repeating to my groggy mind again and again: I am well hydrated. I am strong and I am fast. I covered 7k in 30:03, 9k in 38:35, 14k in 1:01:11 which were decent and the fastest I have run on the roads this year. The punishment started at 15k. By 18k I gave up and jogged the rest of the distance. I banked 26k and burn 2000plus calories. I am glad. I can only hope that stressing my feet like that made them stronger and that it wasn't a waste.<br />
Now that the injury seems to be out of the way, I want to hammer this week the fuck out. <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdCWg2HZ5eScVIu9lnunK5NXi7g5PzxHu7h5bvnI63Q3ehyphenhyphenGPwlOVMc-563_34STbqRfby38Jy9AmGhIGMzvlSmovvHBFK1di4aVw55ynfr_DYBA6VR2ErwPEcExOQ6MR3dH5z8lJzUpWM/s1600/nonrunners.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdCWg2HZ5eScVIu9lnunK5NXi7g5PzxHu7h5bvnI63Q3ehyphenhyphenGPwlOVMc-563_34STbqRfby38Jy9AmGhIGMzvlSmovvHBFK1di4aVw55ynfr_DYBA6VR2ErwPEcExOQ6MR3dH5z8lJzUpWM/s1600/nonrunners.png" height="320" width="320" /></a></div>
Keep rolling.<br />
24th - 18K. I am wasted. No energy. <br />
25th - 17K with 37 X 200m. Pain in my left hip. I decide to do speed-work since I should now start moving towards speed and away from mileage. So to do proper speed-work, I decide to do it on Tuesday (Thursday is not guaranteed) and I settle on 200m repeats. 1000m would be better but I dont feel like 1000m repeats. I know of successful marathoners who have been fast on 200m repeats. I love them because they enable me to tap into my raw speed compared to 1000m or 2000m repeats. I have grown quite strong and faster but mostly stronger. In fact, past the 18th repeat, my body recovered faster and I shortened the rest periods (I rested by running slowly). I was happy with the workout. I am torn between moving to 300m/400m repeats or just sticking with 200m repeats. Why not do 50 of them next week with shorter intervals rather than move to 1000m? Hmmm....<br />
The splits: 46, 46, 46, 44, 46, 42, 42, 44, 43, 43, 43, 41, 44, 43, 42, 42, 41, 42, 43, 43, 42, 41, 41, 41, 46, 44, 43, 40, 42, 43, 43, 42, 43, 43, 41<b>,</b> 40, 40. Keep rolling fellas!<b></b><br />
26th - 10K easy. Had a late meeting. But I also needed easy.<b></b><br />
27th - 20K in 1:40. Wanted it to be fast but after 2K, I realized it wasn't gonna happen. I need to rest. There is pain in my left hip. The recovery of my adductors seems to have halted before 100%.<b></b><br />
<b></b>
<br />
<b>This Weeks Total: 91K</b><br />
<br />
29th - 28K. I decide to do an easy 28K - easy in the sense that I run purely by how my body feels. I wanted to go hard and fast but after 2K, I accept that my legs are stiff (ankles, calves) and not firing like I would want to. I haven't recovered from Tuesday's speed run! So I decide to go easy and long. This is fucking confusing. I thought my body had become the master of recovery but it seems the speed workouts recruited and exhausted muscles that are rarely utilized hence the long recovery. This also means that maybe I should repeat this workout again and give myself some weeks to recover. My adductors ache even though the left hip pain is gone. Strange pain in my left quads. I massage it and take a rest.<br />
My motivation takes a slump and I kinda eat a lot.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTmeI5iPEWXUMsJc5wX3WrVDjmFpjZGqQFQbaQk0zrSu4prvTWTNW2a_WafRiLYxhzxC4cC6rITGpypqzjLKoRNIxA2Md5mZ7t3cDiAU1Hpo25xZ8gJAT_JltyWTPceYJY4suQwlYVdSWo/s1600/dont_stop.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTmeI5iPEWXUMsJc5wX3WrVDjmFpjZGqQFQbaQk0zrSu4prvTWTNW2a_WafRiLYxhzxC4cC6rITGpypqzjLKoRNIxA2Md5mZ7t3cDiAU1Hpo25xZ8gJAT_JltyWTPceYJY4suQwlYVdSWo/s1600/dont_stop.jpg" height="320" width="320" /></a></div>
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Hmmmmm....I need encouragement now. <b> </b><br />
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I manage 22k in 1:54:04 avg 5:11 min/Km. This is a start.<br />
Its great to run like a normal person again. After the run, of course, the adductors and hips pain like hell.<br />
Whats strange is that, after downing a litre of water, I start feeling cold. So I step under a hot shower. After warming myself up while showering in hot water, I am still feeling cold. Cold to the core. Shivering cold.<br />
I get under the covers and my wife adds me more blankets as I go foetal and shiver like I am in winter. Meanwhile, the sun is blazing hot outside. After 'sleeping' for two hours I get out of bed, the shivering gone. A zombie.<br />
My research indicates this could be dehydration or hypoglycaemia or both. WTF?<br />
The grind continues.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFw10MC8wQ78ru0DIbNWRku3VRbONL9a_Jc8KzQ8QDlVRIOFouCl-EOTJaZVU_kiTnFnxvmMmulhno_NDMUoRVA9JOZEa3s6Ivsv9R32rXNYNjM6eEP9J_nJsnkH1Gn2qaA0-sdnHzDjwV/s1600/156553_275113239313009_1729275951_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFw10MC8wQ78ru0DIbNWRku3VRbONL9a_Jc8KzQ8QDlVRIOFouCl-EOTJaZVU_kiTnFnxvmMmulhno_NDMUoRVA9JOZEa3s6Ivsv9R32rXNYNjM6eEP9J_nJsnkH1Gn2qaA0-sdnHzDjwV/s1600/156553_275113239313009_1729275951_n.jpg" height="320" width="213" /></a></div>
Below is a motivational video sent by a friend who calls himself an "armchair runner"<br />
http://www.youtube.com/watch?v=SuPLxQD4akQ<br />
<br />
4th - Do 18K in 1:29 avg: 4:57 with Chris. Its really hot in the first 12K. Do some small sprints at the end. Didn't eat much but I am glad the injury is really healing. So much better this time. I am paying the price for weight added last week in Burundi though I am still trying to get back my fitness.<br />
The exercises in page two of <a href="http://ptclinic.com/medlibrary/pdf/761.pdf">this link</a> have saved my adductors. The strange and even fascinating thing is that this whole adductor shit is linked to the psoas, glutes and hips. Its quite a fucker. You mess with it and it fucks you up from all angles. I also do bridges, clams, lunges, piriformis stretch and butterfly. This is the most challenging injury I have ever handled. It seems to me that if I come out of it successfully, I will be in a much better shape than Stanchart last year. Injury-wise at least. <br />
6th 11k with 200m x15 sprints. The splits: 39.4, 40, 36.9, 38.9, 48.5, 45.4, 41.2, 41.5, 43.5, 43.3, 43.7, 44.7, 43.0, 46.0, 44.3. Best pace 2:47 Garmin TC says 20.4Km/hr<br />
Injury has got better and better. Could do lateral movements with less pain.<br />
9th - 22K. It rained the previous night. I take ponstan forte but I still suffer serious pain that messes up the workout. Barely manage it in sub 2 hours. See Mark in Nyayo avoiding Lunga Lunga and meet GK. Though this was a tough, painful run, I ended it much stronger than last week and even though my injury was painful, I have to say the injury has got much better. I just need to stay the course and I am sure it will heal completely. Keep rolling guys! The mzungu is not consistent.<br />
11th - It rains. Almost give up on my workout. Turns out to be one of the best so far - this year. 14k in 1:04:49 avg pace 4:37min/Km with 13K in under 1 hour. The injury acts up after 14K and I am forced to change speed and jog for the remaining 4K. Onwards to Thursday.<br />
13th - 19 X 200m. Splits: 53, 48, 47, 43, 45, 43, 41, 39, 38, 38, 41, 40, 41, 40, 42, 43, 41, 39, 42<br />
Max speed 21.4Km/hr 2:36 pace compare to last weeks Best pace of 2:36 and 20.4Km/hr<br />
My speed is coming back. I warmed up by doing short strides. I managed lateral movements without pain for the first time this year. Celebrate our 4th anniversary by going for Chinese dinner. The traffic jam stops us from collecting our anniversary cake.<br />
15th - 22K without garmin. Misbehaved diet-wise last night at a Valentines dinner at Intercon. <br />
16th - 20K on Muthurwa-Community route without garmin. Have a good go at the hill. I go for broke down Highrise. I think I should be taking this route and maintaining a steady pace from Uhuru highway to Mbagathi road and see how that goes. Adductors better. I am not out of the woods yet.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgezbP2l8fMN-v8E8-EXdgLLrvGQdL-9la9ChQYQbQV1RVtcyh5kF67WStAUXoxLa8EaEUUio7XHZYwuGkNY5QApQIe65efLztWnUyKPKfhbz8jnhjYs8MupGd8WiFB__ry2K3TiiJdjvPl/s1600/8605_658881950821343_2012455902_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgezbP2l8fMN-v8E8-EXdgLLrvGQdL-9la9ChQYQbQV1RVtcyh5kF67WStAUXoxLa8EaEUUio7XHZYwuGkNY5QApQIe65efLztWnUyKPKfhbz8jnhjYs8MupGd8WiFB__ry2K3TiiJdjvPl/s1600/8605_658881950821343_2012455902_n.jpg" height="320" width="319" /></a></div>
18th - <b>18K</b> at <b>1:18:59</b> (an improvement of 10mins in two weeks). I had started off hoping to average at 4:30 but I was strong and <span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.0.$text1:0:$0:0">I did 18k in </span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.0.$text1:0:$0:0"><b>1:18:59</b> with my injury in its twilight. </span><a class="profileLink" data-hovercard="/ajax/hovercard/hovercard.php?id=696892470&extragetparams=%7B%22hc_location%22%3A%22ufi%22%7D" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.0.$range1:0" dir="ltr" href="http://www.facebook.com/chris.mukhamule" target="_blank">Chris Mukhamule</a><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.0.$end:0:$0:0"> pushed me from 3k to 7k and then </span></span><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><a class="profileLink" data-hovercard="/ajax/hovercard/hovercard.php?id=100000975121678&extragetparams=%7B%22hc_location%22%3A%22ufi%22%7D" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$range0:0" dir="ltr" href="http://www.facebook.com/charles.akara.9" target="_blank">Charles Akara</a><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"> pushed me from 7k to 15k then some footballer pushed me through 15 to 18k 7and I roared home with a 4:07 18th k. I expected myself to start tiring after 11K since I had started fast for my fitness and weight but once I saw that I could do 4:25 at the 12th Km, I knew I was strong so I run each Km without thinking of how much was left then from 15th Km, I ran knowing what was left was a little so I ended up averaging <b>4:23 min/Km. </b>The Splits:<b><br /></b></span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">1. 4:27 <br />2. 4:26 <br />3. 4:17 <br />4. 4:17 <br />5. 4:20 <br />6. 4:22 <br />7. 4:30 <br />8. 4:15 <br />9. 4:26 <br />10. 4:29 <br />11. 4:21 <br />12. 4:25 <br />13. 4:38 <br />14. 4:30 <br />15. 4:25 <br />16. 4:26 <br />17. 4:17 <br />18. 4:08 </span></span></span></span></span><br />
<br />
<span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">20th - 20X200m. Splits: 45,46,45,42,44,46,42,42,40,41,40,42,40,42,46,45,48,43,42,37. Max speed 21.5Km/hr. Best pace 2:41. I am forced to cut short the workout because of a wedding rehearsal for a weddo on Sato where we are best couple.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">22nd - Vivian and Pauls wedding. We are best couple. Running stomach.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">24th- 16K in 1:14. Still weak from bout of diarrhea.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">25th- travel to Zanzibar. 15K. Recovering from jana's 16k. Zanz is an Island at peace with herself. Fartleks at the end.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">26th - 16K. Lots of work at EARATC subcommitee meeting. Ocean view Hotel.</span></span></span></span></span> <span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">Fartleks at the end. Best pace 2:16. 26.47Km/hr - fastest this year. I am trying to get my raw speed going first as I navigate this freakin injury.</span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">27th - 22k. Injury better. </span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0">28th - 12K <b> </b></span></span></span></span></span><br />
<span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"><b>Weekly </b></span></span></span></span></span><span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"><b><span data-ft="{"tn":"K"}" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body"><span class="UFICommentBody" data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0"><span data-reactid=".d.1:3:1:$comment593708597370701_593792510695643:0.0.$right.0.$left.0.0.0:$comment-body.0.3.0.$end:0:$0:0"><b>Total: </b></span></span></span></span></span>81K </b></span></span></span></span></span>Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com2tag:blogger.com,1999:blog-5477181938360698821.post-66352541676386122142014-01-05T22:26:00.001-08:002014-01-31T00:22:54.516-08:00Everyday I FightJan 6th. Back to work after four weeks off training. My psoas and adductors have not healed. I decided to have my wife dig her heel into my psoas yesterday and it helped. I managed to sneeze while standing upright and didn't experience any pain. This is a good sign. I am now researching on how to speed up the recovery from my left adductors injury.<br />
I will start by walking this week and monitoring my diet. Running starts next week. My first priority is to cut weight then get fast and strong. Weight hovering between 77 and 78Kgs.<br />
2014 Training begins today. 69Kgs sub 1:25. Those are the goals.<br />
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Jan 13th-17th - Dropped a kilo last week and now hovering at around 76.5Kgs.<br />
Went for my first run of the year at the field. My adductors are still painful. I got a video on how to work them and stretch them effectively and they have improved. I start easy, intent on just enjoying the feeling of running again and being back in the grind. At about 8K, some guy, actually an overweight guy, starts running beside me. I hear the footballers calling him "Focus". He pushed me quite hard (and vice versa) and by the time I end my run at 13K, he had bested me. I manage the 13K in 1:04 avg 4:54. Much better than I had planned, thanks to "Focus" and my competitive spirit.<br />
I start taking 1 teaspoon from 16th. Will now cut down dinner gradually.<br />
16th - 16k in 1:17 avg 4:51. Adductors are definitely better and I am strong though still slow because the fitness is still not here. I stop taking sugar. Just discovered that scones, my favorite scones from TMall, which I love so much is 145calories a piece (41grams). That means scones are out. Permanently. White bread is 90 calories per slice. Me and watermelons are gonna be friends for good.<br />
19-23rd - 22K on 19th. My adductors and psoas are much sore in the morning when its cold. The objective of this run was to test my endurance. I cleared the 22K alright so my endurance is intact. Was slow coz of the adductor and general lack of fitness. Average pace 5:49 time 2:08. On Tuesday 18K in 1:34 avg pace 5:15. Adductor pain plus no one to push me. Its alright coz weight and getting back to fitness are the main goals now. Thursday 17K in 1:21 avg pace 4:48. 13K in 1:01:20. I feel like a normal runner for the first time in months! Like a somebody. Like I once used to feel. I can now afford to clench my teeth and push hard. Adductor pain has really gone down and I get to get off a motor bike while not limping. Borura is in very good form. Him and some other guy push me. Especially the other guy. Weight is 74Kgs. Great going.<br />
If you want something. You go get it. Period.<br />
That's exactly what I am gonna do. No if, no buts, no third party considerations.<br />
26-31st 22k on Sunday Adductors painful. I cant run fast. 22K on Tuesday. Still painful but I grit my teeth and speed up towards the end. A little. In Bujumbura do 6k in the evening Wednesday. Adductors better. Shins painful. Do 15K and sprint for the first time this year. There is still pain but its bearable.Do 10K and finnish off a 70K week. Adductor injury still alive and well but there are some improvements because there are movements that were painful last week that are no longer painful, plus I can sprint. A little - teeth gritted. Work on adductors and psoas continues as I keep fit. Waiting to get better.<br />
Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com2tag:blogger.com,1999:blog-5477181938360698821.post-56229379700743244382013-12-01T22:42:00.001-08:002013-12-08T21:44:23.620-08:00Dec 2013 - The stream is deep. But the swimmer is willingDec 1 - <b>26K Group race. </b>Up at 5:20. Take Ponstan Forte to forestall any hip or psoas pains so that I can focus on running. Sikuku, GK, Jemmo, Yumbs, all don't show up. Lets not even get into the the-dog-ate-my-homework stories:<br />
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<br />
Oh well....Its just me and Mark. Which is perfectly fine. Of course we need to recruit some serious runners from Nairobi so that we can push each other and improve. My diet plan didn't go very well on Sato so I had some stuff to clear from my bowels. My main objective was to improve on my PR on the route, which is 2:00:47. More desirable was to better the route record set by Mark of 1:57:xx.<br />
<br />
We start at about 6:20am. Mark was setting the pace and doing an excellent job at it. I was much slower than I expected but it was not so bad since the first 5K was under 22K and we crossed 7K at about 30:32.<br />
It rained the previous night. It was still drizzling slightly. It was wet and muddy all over.<br />
The road was slippery and our times were slow but faster than last time. From the 3rd Km, tired of slipping and losing traction, I decided to challenge the vehicles for space. This is dangerous so you gotta do it while facing oncoming traffic. I was wearing luminous green so this high-visibility helped a lot and most of the drivers saw me and gave me spacewhile still far off. Those that didn't give way pushed me off the road and I jumped right back when they were gone. The traffic was kinda thin so it was doable.<br />
<br />
Of course I had to deal with the air resistance. But I decided it was better than slipping.<br />
My legs were fine, the speed was fine. Muthurwa was fine. Of course there were crowds of people and little space for running but that is what Muthurwa is. I knocked somebody at JIAM. I didn't look back. Most people I knock deserve it. They see me coming. They know I am moving faster than them. But they dont give way. I allow our shoulders to collide. Plain and simple. They want to test Newtons laws of motion? Who am I to stop them?<br />
<br />
Those that don't see me come, I steer them out of the way with my hand. Many an old woman or absent-minded child has been steered to safety by these running hands. God and me are gonna have a conversation one day about what happened to that in case he decides to toss me to hell. Aaaanyways...<br />
<br />
Its all smooth till the Uhuru highway crossing when I reach the road just when the lights have turned green for the cars and they come zooming with no care for this runner. I am forced to stop for some seconds to figure when to jump in and I somehow manage to cross the road with some risk. Damn.<br />
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I manage the upper hill ascent quite well (5:28 followed by a 4:44). At the stage approaching Kenyatta Hospital, two dudes alight from a mat while talking. I am running on the road, a matatu forces me into the pavement where they are walking and they are a few metres away. They can see me and I can see them, clear as daylight. We are on a collision course but they don't care, they keep walking toward me.<br />
As I approach them, I look at them and spread my hands in a <i>WTF-is-this-why-are-you-being-obtuse? </i>gesture or <i>ni-nini</i>? in swahili. They ignore me and act like they don't see this coming projectile wearing high-visibility clothes and in human form. Their unreasonableness annoys me and I decide I won't give way either. You wanna know how it feels like to make contact with a runner? Huh? I will show you. I brace for impact. Muscles and bones at high speed meet flesh and bones at low speed. My left shoulder collides with the right shoulder of the guy on my side. I hit him pretty good and can feel the paralysis on his side as he staggers off. I hear his phone hitting the pavement as the impact loosens his nerves. I don't look back. My pace quickens. Adrenaline dump. Mark must have witnessed what unfolded as he was a few metres behind. That adrenaline dump pushes me to the top of the hill and I miss the choice expletives that must have followed as he gathered the pieces of his phone off the pavement.<br />
<br />
I follow the upper hill ascent with a 4:30, 3:59 and 4:11 for 13, 14 and 15 Kms. At this point I know I am in form and can break the CR. I slow down at 16K which I do in 4:35 to get my breath back then 17K in 4:28. Not good but not so bad. I Need to pace up. I try pushing harder and that is when I get a cramp on the right side of my stomach. Mark is right there about 80 metres behind. For someone with recent health challenges, he is doing extremely well. If he is 100%, he will be a beast.<br />
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<br />
Its not so bad but I slow down so that it can abate because I don't want to worsen it. Its a sharp pain. Like there is a pin stabbing my muscles. Painful as ef. The worst thing about it is that the pain pulsates with every step. Shorter steps, lesser pain. So I am forced to make short strides. I grimace and tough it out. It worsens but my resolve is stronger. No stopping. Mark is right there so he pushes me. I almost start walking at the 22nd Km but I decide not to. However painful, a cramp has never killed anyone, so I just grimace and pump my arms and legs. My teeth are out in pain in a snarl. I ignore the stares of pedestrians. At 22.5Km thereabout, it starts drizzling. I now don't see Mark.The back of my shoes and my calves are all covered in mud.<br />
The rest of the race becomes a test of my ability to run through pain. But it slows me down considerably and I fall off pace and off target but I improve on my CPR (Course Personal record). My time is <b>1:58:37</b>, average pace <b>4:34 min/km. </b>First 13K in 58:37 and second 13K in 60minutes. Imagine that shit.<br />
<b><br /></b>
I decide I will give it another stab next week. I am curious about how it can be without the slipperiness and without a cramp. And with Mark being better.<br />
<br />
Here are the splits.<br />
<b>Km Time </b><br />
1 4:13.3 <br />
2 4:14.3 <br />
3 4:21.9 <br />
4 4:21.7 <br />
5 4:20.9 <br />
6 4:28.5 <br />
7 4:29.8 <br />
8 4:23.5 <br />
9 4:31.6____Muthurwa <br />
10 4:28.9 <br />
11 5:28.2____Upper Hill <br />
12 4:44.2 <br />
13 4:30.2 ______58:37 <br />
14 3:59.1 <br />
15 4:11.9 <br />
16 4:35.1 <br />
17 4:28.2 <br />
18 4:43.9 <br />
19 4:34.5 <br />
20 4:37.9 <br />
21 4:43.7______1:34:31 <br />
22 4:42.5 <br />
23 4:40.8 <br />
24 5:03.1 <br />
25 4:51.6 <br />
26 4:42.7 _____60:00 minutes.<br />
<br />
Dec 2 - 20 pushups. Stretch hips, psoas, calves, quads, hammies plank 3:20.<br />
<br />
Dec 3 - weight is good: 72.8Kgs. Clams, bridges. 40 leg raises. Side crunches. Stretch hips, psoas, calves, quads, hammies do a 4:42 muthafuckin plank! Bloody hell.<br />
Quads, hip flexors, glutes and hips kinda ache and it appears I am not so fast as a result - still recovering from the 26K. So instead of 1000m X 12 or 2000m X 5, I decide to do 400m repeats so that I can hit desired speeds. So I do 400m X 15 (1:31.7, 1:30.8, 1:30.8, 1:39.3, 1:33.0, 1:32.1, 1:28.0, 1:35.9, 1:28.5, 1:33.2, 1:32.5, 1:31.9, 1:33.5, 1:33.4, 1:33.7) <br />
<br />
Dec 4 - 73Kgs. Clams, bridges. 60 leg raises. Side
crunches. Stretch hips, psoas, calves, quads, hammies do a 2:30 plank.Walk home. Legs and mid-section painful.<br />
<br />
Dec 5: Clams, bridges. 40 leg raises. Side
crunches. Stretch hips, psoas, calves, quads, hammies do a 5:12 plank. Can you believe that shit?<br />
<br />
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I did a 5:12 plank today. Now if you don't find this unbelievable, I do.<br />
Last month, while struggling with 3 mins planks and collapsing on the floor in exertion and trying to understand how come planks are so difficult to hold, I made a mental note to make it a goal after Christmas to work hard and be able to hold a plank for 5 minutes by March 2014. I will just add 5 seconds every day until I reach 5 minutes, I told myself.<br />
<br />
But I gritted my teeth on Monday and decided to do a 4:30 or die. I did a 4:42. And collapsed on the floor, happy and pumped up.<br />
Yesterday I was rubbish and could barely do a 2 mins plank. But its because I had done speed runs the previous day and I was in pain all over. Today I woke up having decided its 5 mins plank or I die.<br />
<br />
Now, for this kind of feat (5 mins plank), you must be mentally prepared and mentally tough. So I prepared myself mentally by sipping water and imagining I am a cat of some sort. After preparing yourself and bracing your body for war...<br />
<br />
You go down and stretch out and hit the stop-watch as you stretch out your lean body.<br />
<br />
You ensure your elbows are comfortable. You ignore the mosquito biting your calf.<br />
Don't look at the watch because if you do and you see 1:15 and you have 3:45 minutes to go and the 1:15 is already kicking your ass, then you are fucked there and then. And your body will be happy to collapse to the floor to try again another day. And you will comfort yourself with one excuse or another and move onto easier things, like say, pushups or situps.<br />
<br />
So you don't look at the watch. Under no circumstances...<br />
<br />
Just concentrate on breathing well and you can stare at how your groin is inching toward the floor and how it goes back up when you pull it up. And how hard it is to hold your body like that. But tell yourself 'I am doing it comfortably...my abs are strong...I have a strong comfortable back...I am ok...I am not tired...I can do this forever...'<br />
<br />
When the veins in your neck and arms are popping, and your shoulders are burning and your back feels like an anvil has been placed on it, or someone is hanging on it and pulling it down to the floor and your breathing is now becoming labored, and your hip flexors are screaming 'ef you!'...<br />
<br />
Then you can look at your watch. <br />
<br />
I mean, glance at your watch. Just a glance. If its more than a glance, you will notice how long a second is and it will kill your morale.<br />
<br />
1:50?<br />
<br />
Okay, 3:10 to go.<br />
<br />
You hold again and avoid looking at the watch. Grit your damn teeth if you must.<br />
<br />
Are you approaching failure again? Ok.<br />
Glance at the watch.<br />
2:40?<br />
We are past halfway. 20 seconds and 2 mins to go...<br />
<br />
Hold again. Look down at your feet as you push your groin up.<br />
About to collapse again?<br />
Glance the watch.<br />
<br />
3:30?<br />
Okay, ninety seconds to go. No, dont moan in exasperation.<br />
<br />
I will do this.<br />
Glance the watch again.<br />
3:50.<br />
70 seconds I can handle. Your body is shaking.<br />
Grrrr....<br />
4:10<br />
By this time, your face is contorted into a mask of exertion.<br />
The beads of sweat are now coalescing into rivulets of sweat.<br />
Your popped eyes are glued on the watch.<br />
4:40...<br />
Twenty seconds....<br />
Your shoulders are masked in a bead of sweat and your chest is wet with sweat.<br />
4:50<br />
You are now visibly shaking. Every cell in your body is screaming.<br />
5:00!<br />
Grrrr....Brrrr... I did it! Why not add another ten seconds?<br />
Your eyes are shut in effort mixed with pain. Your breath is labored.<br />
When you can no longer keep your eyes closed, they pop open, as if seeking air and you look at the watch.<br />
5:12.<br />
Your body collapses to the floor and you are elated.<br />
Well, folks, that's how you do a 5:12 plank.<br />
Otherwise, forget it.<br />
<br />
Dec 6 - 72Kgs. 30 side planks, 3:20 plank, 60 leg raises, 30 twisted crunches, clams, 30 single leg bridges, psoas, hip flexor, quads, calves, ankles, hammies, back and hip stretches, 20 pushups.<br />
<br />
Dec 8 - 26K in 2 hours with Mark. Poor performance. Poor nutrition. My body wasnt 'feeling it'. Time to take a break. Lessons learnt. Merry XMas guys!<br />
Cheers guys.Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com2tag:blogger.com,1999:blog-5477181938360698821.post-79419127232552523002013-11-05T22:16:00.002-08:002013-11-28T20:57:13.159-08:00Nov 2013 - Every Day is a Chance to Move Closer to Your Dreams.<b>Goals: </b>Get back to fitness. Get loose, flexible hips. Cut to 71Kgs. Put some miles in them legs.<br />
<br />
1 Nov - 1:20 mins run in Kampala without garmin. My hips are really, really tight and painful. Kampala streets are really, really squeezed. No pavements in some places. You have to fight for space with pedestrians and the cars and the bikes. Not cool. Not cool at all.<br />
I decide to focus on loosening these hips.<br />
<br />
4 Nov - Up at 5. Do pushups, bridges and planks and stretch hips and adductors. No food or water allowed in the office. Ef that man. That messes my diet plans. No water. Can you believe that? Evening do <b>14K</b> (1:15) on the field. I have really added weight. I weigh 74Kgs. A whole 2Kgs more in a week! My hips still tight. <br />
<br />
5 Nov - Up at 5. Do pushups (12+12), bridges and planks (2:30+1min) and stretch hips and adductors.. Evening - in pain - hips and adductors giving me hell. Do <b>18K</b> (1:45). Take it easy. Just want to put in the miles and shed some kilos. Design our groups logo.<br />
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6 Nov - Up at 5. Do pushups (14), bridges and planks(2:00+1min) and stretch hips and adductors.Hips better. Legs ache. Mark says MSK may be willing to be our sponsor. Evening <b>22K</b> (1:58). Much better. <br />
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7 Nov - Do pushups (16), bridges and planks(2:10+1:10 min) and stretch hips and adductors. Much, much better. I am beginning to feel like a somebody now. Some aches here and there but much better. <b><span style="color: red;">54K</span></b> for this week. High week coming ahead. Walked home. Dropped a Kilo.<br />
<br />
8 Nov - Do pushups (18), bridges and planks(2:20+1:20 min) and stretch hips and adductors. Better.<br />
<br />
Since people I can only describe as, how do I put this nicely?.. fuckers... banned drinks and food into our office, I have to make changes. It means I have to step out for lunch. It means I can't sip water at my desk. It means I can't eat every three or four hours. It means I have to step out for lunch. Rather than complain, I have to adapt. So some of the changes:<br />
<br />
<blockquote class="tr_bq">
1. Start drinking water as soon as I wake up. By breakfast time, I should have downed a liter. Seek and monopolize the hot water flask in the office.<br />
<br />
2. At lunchtime, saunter out, buy fruit salad of 50 bob and 1 liter of water.<br />
<br />
3. Keep cutting down dinner and increasing vegetable intake.<br />
<br />
4. Carboloading my ass.<br />
<br />
5. Alright. I have had my fun for two weeks past Stanchart. Enough of the monkey games. No more cakes, soda, sugar, white rice, processed bread and groundnuts. Along with that goes BB. I have reunited with <a href="http://calorielab.com/index.html">My Calorie Counter</a>. I am giving away the nuts I bought last week.</blockquote>
<br />
9 Nov - <b>24K</b>- start too fast and stretch my hip/thigh muscle. I am forced to walk at some point when the pain becomes unbearable. But I finish kinda weak. See a dead squirrel. Almost step on a huge rat. Fat rat.<br />
<br />
10 Nov - start slowly and end up mixing it up and even enjoy the run. The 1Km on, 1Km off is interesting but I am too tired. Feels good to run without limping or wincing. Hips better. <b>24K</b><br />
<br />
11 Nov - Hips and psoas doing much better. I can lift my left leg while wearing pants. Stretch back and hips. Do bridges and some situps. planks(2:30+1:30 min). My weight is actually bad. Bad bad. I am sabotaging myself. I make the decision to cut off cakes, soda, sugar, processed bread and groundnuts. COMPLETELY. No excuses. Its time to see and get results. Mealtime is just a few minutes so its about staying the course for a few minutes. If hungry, freaking drink water, gaddemit! Zero sugar day 1.<br />
Evening <b>22K</b>(1:48). I am much stronger and faster. First time speed is coming while in the trenches. <br />
<br />
12 Nov - planks(2:40+1:40 min), Side planks, bridges, clams. Stretch back, psoas and hip flexors. Zero sugar day 2. There is a niggle in my right knee. <b>18K</b>. No legs completely.<br />
<br />
13 Nov - planks(2:50+1:50 min), Side planks, bridges, clams. Stretch back, psoas and hip flexors. Zero sugar day 3. <b>16K</b> in the morning. Legs not so bad. Travel to Arusha. Time to cut back the mileage and start piling intensity and speed. This is 104K already for the week. Kesho I rest then Friday we start speed and intensity.<br />
<br />
14 Nov - planks(3+2 min), Side planks, bridges, clams. Stretch back, psoas and hip flexors. Zero sugar day 4.<br />
<br />
15 Nov - 26K in 2:12 in Arusha.Second toughest terrain I have ever run in but beautiful course. Nice pavements and not too crazy drivers. This wraps up this week at<b><span style="color: red;"> 130K</span></b>.<br />
<br />
16 Nov - planks(3:15+2:15 min) Side planks, bridges, clams. Stretch back, psoas and hip flexors. Zero sugar day 4. Allowed myself two croissants though. And some dumbass juice.<br />
<br />
18th-22th Nov I travelled to shaggs to complete building my mum a house. It was also a tapering week of some sorts. I ran on 17th and on 20th. Excercise regimen is in disarray but its time to lay back a little. Especially on the legs.<br />
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<br />
22nd. Travel back to Nai. Go out on 23rd night. Go back home at 5am. Do a 21K at about 9:45am - weather is good, fortunately. Legs shot. Time to get back to a sane life.<br />
<br />
These legs deserve some more respectable speed.<br />
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<br />
26th - Staying loose, psoas stretches, hip flexor stretches, back, plank (3:32), leg raises, bridges, clam shells. Speed runs 4 x 1000m (3:54, 3:43, 3:41, 4:00) floats 12K total. Raw speed has gone down kinda.<br />
<br />
27th - Side planks, clams, bridges, hip flexor and psoas stretches. Leg raises.<br />
<br />
28th - Plank (4:12 - woohooo!), clams, bridges, hip flexor and psoas stretches. Leg raises.<br />
<br />
29th - Plank (4:32 - Ah tell ya!), clams, bridges, hip flexor stretches, situps and psoas stretches. Leg raises.Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com2tag:blogger.com,1999:blog-5477181938360698821.post-46851036270768138932013-10-29T11:40:00.000-07:002013-10-29T11:42:14.081-07:0020145Km - 18:21<br />
<br />
10Km - 38:07<br />
<br />
1/2 Mar - 1:24:58<br />
<br />
68Kgs<br />
<br />
<br />Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-88210578814144568732013-10-27T23:25:00.000-07:002013-10-29T00:40:04.433-07:002013 Stanchart Marathon ReportI had big dreams for this year's Stanchart Marathon. I had trained hard for it.<br />
I had made sacrifices, taken some risks. Several risks, especially skiving work, and made adjustments in my diet that saw me shed 10Kgs.<br />
So I had some great expectations.<br />
I had changed my training and basically borrowed ideas from Mark's training. I mainly increased both the distance and intensity of my long runs and killed doubles and reduced speed runs.<br />
Having Mark as a training partner to compare notes with and motivate myself helped a great deal and helped me through the low moments when I felt like slacking or giving up or just becoming one with the masses. That helped a lot. Thanks Mark. Running, distance running in particular, is a very solitary sport and every other day, one is confronted with the question, <b>Why am I doing this again? </b>And one will always want to quit. Or take an undeserved or unscheduled rest. But one needs eternal vigilance in order not to quit. A running partner can help in this. The reason I will not quit is because in running I have found myself. I have found strength. I have discovered who I am made of and it has enriched my life beyond my expectations. It has made me so strong and increased my self esteem and confidence and my happiness index has soared because of running so no way, no how, I am gonna hang my boots.<br />
<br />
Besides runs where I have totally bombed to the extent of almost not being able to make it home by myself, I have dealt with injuries this year bro. Wa! Calf injuries (early in the year), shin splints (to a lesser degree - thanks to heel-toe walks), psoas injuries gave me total hell, my adductors literally killed me and made me pee in pain and cry like a baby. Well, almost. Then my hip flexor injuries made me feel like I was cut in half at the waist and I could feel like any moment, this body of flesh and bones could collapse into a senseless un-coordinated hip anytime and then early this week, a hamstring injury which I managed with RICE and painkillers - taking Ponstan Forte even became as common as taking lunch. We were on the brink of becoming junkies!<br />
<br />
We even started peddling it: I told Mark about it - Mark had a psoas injury. Mark gave it to Jemmo (hip flexor injury) and Ochibo (twisted ankle) so it was passing around like cocaine.<br />
Man, this sport!<br />
So its been a tough year. I ran through the injuries. Several times, I alighted from a motorbike walking like a bugger with a grenade up his ass. Many times, I limped in the office - careful not to attract attention - and there is plenty of attention lying idle waiting to be attracted in the office. Often times, I alighted from the car and had to start by walking slowly lest I stretch something already stretched.<br />
<br />
Let me not bore you with that. Lets get to the race, shall we?<br />
<br />
Okey dokey.<br />
<br />
One thing I have learnt this year is that carbo loading is crap. I don't know where people get that idea from.<br />
<br />
Okay, lets get to the race.<br />
<br />
I was up at 5:30am. Black coffee and two slices of white bread. Three cups of coffee. Took plenty of water when I started entertaining the fear that coffee may be a diuretic.<br />
<br />
I left my car @ Boruras place and we walked to the venue. No signs of Ogutu, Mark or Abo. We took some photos with Borura then I left my stuff @ left Luggage area - most disorganized fellows ever!<br />
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So anyway, I pee and head to the startline.<br />
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Then I leave the startline and pee again in the Portaloos and I see Mark going to the start like and I shout three times calling him. He doesn't hear. I don't get to a good position. I get to see Ogutu and wish each other luck just before the gun goes off and we are off!<br />
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The start is crowded. Very crowded. So its all about elbowing for space, ignoring the irritated looks of strangers and rushing to every open space.<br />
The first Km is very slow: 4:26. But I am not too worried. I feel great.<br />
Okay. So whats the gameplan?<br />
Game plan is to first mentally divide race into three segments.<br />
Each 7K should be done in under 30mins coz we are aiming at sub 1:30.<br />
I find the yoyo guy who kicked my butt in Ndakaini at the end of the 1st K and give him a thumbs up. He acknowledges. He has a lean guy jumping up and down next to him. This lean guy seems to be using him as a rabbit. I watch that leaping style of running and I note that this guy cant go far coz that style is simply unsustainable. Too much wasted energy.<br />
I settle in next to him and we go for another 800m.<br />
My presence seems to challenge him. He paces up. I glance at my garmin. I am within pace so I let him go. I stick about 50mins behind him.<br />
Its on!<br />
I look around. I cant see Mark, Ogutu, Borura, Abo, etc. There is plenty of energy around and in all shapes, sizes, genders and presentations. Some Gor Mahia junkies behind us are singing praise songs for Gor. I pass some lean lady. Several ladies. Several guys. Lean ones, fat ones. Some also pass me. The air is crisp. The weather is perfect. Perfect.<br />
Now, I am also well hydrated. Well, rested and I have energy and I have trained and I have dressed well, I have got shoes to die for, my garmin is working like a state-of-the art garmin and I have room and the tarmacs grip is glorious. And I have settled into some decent pace. So all I have to do is stick to my target pace, dont fall asleep and dont do anything crazy either. Just go by feel and maintain the required speed. If by 16K you still feel strong, hammer the sucker!<br />
The first 7K I am well under 30 mins so I am cool.<br />
At about 8K, I see Mark ahead. This guy must have started fast! I ask him if he is ok and he says he is not doing too well and he tells me to roll on. I pass him and the yoyo guy at University way. Now my focus is on doing 14K in sub 1 hour.<br />
The museum hill hill is challenging as expected but I recover and manage the 14K in under 60 mins.<br />
Now I need to focus on the last 7k. I am impressed on forest road at how the local Indian community have come out to support the marathon.<br />
The yoyo guy and some guy with a No pain No Gain TShirt pass me at the 16th Km. I keep them 50m ahead.<br />
After Uhuru park, its kinda hilly but I give my very best and I push as hard as I can to keep up and to meet my target. I give everything I have. My garmin registers 21K just before we enter the stadium and I complete in 1:30:02. So I miss my target by about three seconds. I know Stanchart will probably give me a 1:32 but I am ok with that. Average pace, 4:17 min/Km. <br />
I will take it coz this is a PR. The distance the organizers use is probably 21.4 from what it seems. We shall see. Here are my Splits:<br />
<br />
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<br />
At any rate, I am happy with my performance. I had no stitch, no injury, no fall or anything that stopped me from giving 100%. I didn't hold back and so I don't have any "what ifs" and I am glad that I have finally reached 90mins. Now I have to go below it. That is next years goal when I will be targeting 1:25. My <b>average pace</b> in 2012 Stanchart was 4:39 (time was 1:37:49). This year its 4:17, an improvement of 22 seconds. I am aiming at 3:58 next year, an improvement of 19 seconds.<br />
<br />
Onwards to 2014 Fellas! Keep rolling!Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com4tag:blogger.com,1999:blog-5477181938360698821.post-44826041907086470232013-10-23T23:54:00.001-07:002013-10-24T00:07:29.237-07:00Lessons Learnt in 2013I did my last long run yesterday - a 10K with strides. Now I wait and get fresh legs. Stanchart is two days away. We will see how that goes. But Stanchart results don't matter so much. I know where I am and I am already setting goals for for 2014. For 2014 I will be aiming for a 1:25 Half, Sub 1:35 Ndakaini and Sub 3hours Full .<br />
<br />
<b>LESSONS LEARNT</b><br />
<br />
1. Be Consistent - Not more than five days should pass without going for a run. Don't think too much. Just go and run. Thats it. It doesnt have to be a perfect run. Remember, NOBODY ever regretted going for a run. Ever.<br />
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<br />
2. Keep weight Sub 70Kgs. Eat more fruits and vegetables and drink more water. Reduce or cut out red meat. Watch what you eat. It matters. BE CONSISTENT with your diet too. There is no season for gluttony. Stay the course or pay the price.<br />
3. Do more long runs. Use singles for trenches.<br />
4. When outside the trenches, keep it intense. Keep the long runs intense. <br />
5. Do more sprints for strength and speed and 3X1000 repeats for speed.<br />
6. Have fun with the runs. Take risks. Go hard and let the chips fall where they will.<br />
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7. Stick to hilly or rolling routes where possible.<br />
8. Invest in shoes and other gear. Be nice to yourself. Stay warm. Stay comfortable.<br />
9. Keep positive and keep positive people around. Every step is a victory.<br />
10. Take care of core strength and flexibility. Learn from every injury and take corrective action. Strengthen and improve technique and form as the case may be. Think. Don't stumble around the running experience. Learn.<br />
11. Have more group runs - one every two months at least. Don't sweat their planning. Just do them. Go with one guy or ten guys. Doesn't matter.<br />
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<br />Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-48230998970018491812013-10-22T00:02:00.001-07:002013-10-22T03:47:50.273-07:00The Last Three weeks to StanchartIt has been a busy three weeks! And buggers in the office behave as if I am the only person doing brain surgery and when I am on leave, everyone claims they are incompetent to handle my assignments! Damn annoying!<br />
<u><b>Last week in the trenches</b></u> - Sep 29-Oct 5: <b>95Kms</b><br />
26K in 2:00:46 - Group run with Mark and GK. I was sluggish already.<br />
22k<br />
22k<br />
22k<br />
25k Too sluggish. Decide to get out of the trenches pronto. I dont care. I need my legs back.<br />
Total: 95Kms.<br />
<u><b>Week 1 outside the trenches 6th-13th Oct</b></u><br />
I then traveled to shaggs with Mark to put up a house for my mum. We went for a 12K around Lake Simbi<br />
12K in 58 mins - still no legs.<br />
<b>21K in 1:42</b> legs 80% back. Mark has a respiratory problem. We found a nice route with rolling hills from Osika to Kadel.<br />
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<b>21K in 1:36</b> My legs are back. Time to step on the pedal. Invited Ochibo. He bombed after 8K. Asked Ochibo to invite all comers and there is a reward of 2K for anyone who can hang with us.<br />
<u><b>Week 2 Outside the trenches: 14-19th Oct </b></u><br />
<b>21k in 1:33:31</b>. Ochibo comes with Daddy, Drogba and Kelvin. Daddy does a good job with Ochibo. They bomb after 16K. But they do a helluva good run for newcomers! Drogba and Kelvin are destroyed with the blistering pace by 4K. Ochibo and Daddy survive up to 15K. Then they collapse. Man, it was a bloodbath. <b>21 in 1:34:36. </b>Mark is recovering well.<b><br /></b><br />
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Drogba and Daddy wondering WTF happened?<br />
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<u><b>Stanchart week -</b> 20th -27th <b><br /></b></u><br />
Monday <b>25k in 1:52:57</b> with <b>21K in 1:33:18</b>. With Daddy and Ochibo. Ochibo steps on a stone and twists his ankle. Daddy does very, very well and completes just behind me with Mark. I really pushed hard. Used surges from 12K to try and shake off daddy. I finally did after 22K but man! Great dude!<br />
I have a Hamstring injury though I ran with it. I hope I can handle it well so that it doesn't become a showstopper for Stanchart. I will use RICE.<br />
Surprisingly, my weight is alright at 72K even though I misbehaved in shaggs!<br />
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Kelvin and Ochibo - and baby Hawi! Kelvin said later that what he saw on that day, he will never go to run with us again. He thought of removing his shoes at some point, when the going got tough and his legs were heavy as lead.Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-31845740631830575942013-10-12T08:05:00.000-07:002013-10-12T08:05:53.116-07:00Out of the trenches - Shaggs!I traveled to shaggs to build my mum a house. I ran round lake Simbi with Mark on Tuesday. My legs weren't back and we completed a 12K. Then we did a 21K to Adiedo which we completed in 1:42 and on Friday we invited Ochibo and ran with him and completed 21K in 1:36. Ochibo faded after 8K. For someone who doesn't run, he did very well but he paid for underrating us town folks and we earned his respect. Mark is battling with a chest infection that messes up his breathing. Tough dude. I want to really push hard next week. Really hard. My weight is not bad. Not good but not bad either. My legs are back and its time to push freakin hard. I want to hit some sub 4:20s.<br /><br />Next week we push hard one last time. The Osika Adiedo route has rolling hills and tarmac so its just the perfect route for Stanchart Prep.<br /><br />Osika_Adiedo_Route<br />
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<br /><br />Distance: 21Kms<br />Time: 1:36:23<br />Avg Pace: 4:35 min/km<br />Elevation Gain: 112 m<br />Elevation Loss: 109 m<br />Min Elevation: 1,145 m<br />Max Elevation: 1,208 m<br /><br />Splits:<br /><br />1 4:20.5 <br />2 4:29.8 <br />3 4:29.3 <br />4 4:32.4 <br />5 4:36.4 <br />6 4:31.5 <br />7 4:29.1 <br />8 4:48.0 <br />9 4:55.3 <br />10 4:52.0 <br />11 4:50.5 <br />12 4:43.5 <br />13 4:31.9 <br />14 4:28.2 <br />15 4:48.9 <br />16 4:34.1 <br />17 4:29.9 <br />18 4:34.4 <br />19 4:29.2 <br />20 4:24.2 <br />21 4:21.0 <br /><br />Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com1tag:blogger.com,1999:blog-5477181938360698821.post-16526732373247425912013-09-27T10:52:00.001-07:002013-09-27T10:52:27.435-07:00In Da Freakin Trenches, week 1I have a 26K group run on Sunday organized by Mark. So I need to be ready for it. Ndakaini took me about nine days to recover. At any rate, I did 22+22+22 On Monday, Tuesday and Wednesday and today, in Bulogobi, Kampala, today I went for speed runs and maxed at 2:11min/Km pace which is 27.48Km/Hr. This is the fastest speed I have covered so far. I am happy about the improvement. No paved roads here so I did every thing on tarmac. I was careful and it went well though the fastest pace came in the last stride. Thats something to note going forward. I covered a total of 12K making this week 78K total for the week. Not bad considering the busy schedule. I have decided to mix it up with this race on Sunday and see how it goes.<br />
Now I rest tomorrow.<br />
I last did 3:30,3:30 and 3:40 planks on Tuesday. I haven't done planks since. I will resume the trenchwork next week. But the race is part of the trenchwork.<br />
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Keep rolling.Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-63546747132203922422013-09-22T23:57:00.002-07:002013-09-22T23:57:41.866-07:00Preparing for last HaulMy legs were rubbish on Friday and Sto so I decided to rest the whole weekend. This week, I start training for Stanchart. We were attacked by terrorists over the weekend and WestGate shopping center is still under siege. 69 dead, more than 150 injured. Holy crap (no pun intended).<br />
I started this morning with 3:10, 3:10, 3:30 planks.<br />
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Keep rolling fellows!<br />
<br />Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0tag:blogger.com,1999:blog-5477181938360698821.post-9263714030142604722013-09-20T02:34:00.003-07:002013-09-20T02:34:54.215-07:00Recovering...Planking...My adductors have been giving me grief. Serious grief. On wednesday, I could not go beyond 400m and had to walk home dejected. I took some painkillers and was thinking I could be on the verge of a long layoff.<br />
But yesterday, I managed a 16k. So I guess the adductor problem wont put me down.<br />
From my energy levels, one would think I am coming back after a three week layoff so I think this is recovery mode.<br />
I did planks 3:01, 3:00, 3:20 today. I am targeting 4mins by mid October.<br />
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Keep rolling fellas!<br />
<br />Running Writerhttp://www.blogger.com/profile/14422476856698591522noreply@blogger.com0