Bowel Asserts Itself

I chose 'random' route on the treadmill. Random has hills and flat sections. I had decided to do 60mins straight. I was at the gymn early so that I don't become the treadmill hogger to the regulars who start flocking at 5:30pm. I was really getting my butt kicked by the exercise but I was determined to complete it. But after 45minutes, my stomach dictated and insisted that I had to go. Despite my valiant efforts, gritting my teeth, squeezin my butt, ignoring the urge etc, alack,alas, I had to go. Or there was going to be a catastrophy right there on the treadmill with unmentionable spatter and foul smell. And we didn't want that. So, go I did and on coming back, someone had grabbed the treadmill, as I half-expected. So I biked for 15mins and did weights, stretched and called it a day. It was thorough though. And I am satisfied.
So tomorrow I leave Imperial Beach Hotel Entebbe I reunite with my suffering wife in her third trimester who is suffering constipation from hell and take a break. Oh, btw, I am watching Game of Thrones and loving it.

Cheers

Biked

I biked for 55mins. I stayed away from the treadmill because there is only one. The workout was thorough and satisfying but I wish they could fix the non-functional treadmill.

Resource crunch

Yesterday I did 40 mins, today 47 mins. I had planned to do 50 mins but thanks to a malfunctioning treadmill, I had to leave after 47 mins or risk being the treadmill hogger that everyone in the gymn hates. Some dudes were hanging around wanting to use the treadmill. Damn. Now how do I do my 60mins kesho if its like this?

Okey Dokey - New Week

I tried out their Gymn today. First time I used a treadmill. I made it too steep and could only muster 30 minutes. It was well worth it. Now we are on a roll! I just need to watch out against injuries. Its good the package doesnt cover dinner.
Here is one of the magic tricks I have learnt. Enjoy:

Cheers

Flu Attack!

A megaton of the flu virus hit me last week. It might as well have been weaponized and loaded on a drone by the gods to make another Job (pun not intended) out of me and see, for their own private and holy pleasure as they compare prayer requests form genuflecting idiots down below, when I would be broken down enough to hung my running shoes. And whether the virus would get the job done. This Flu fucked me up pretty bad. But at first I saw it as a challenge when my nose started leaking and fever set in and I got chills.
So I battled with it and ran feverishly for four days in a row last week. Mind over matter, I stoically reminded myself feverishly in my stubborn mind. I took antihistamines and relied on grit and my fine-tuned system capable of ignoring malaise and difficulties caused by disease. After all, suffering creates character, right? But it seemed it was quietly galvanizing itself and regrouping. It picked a weak spot in my otherwise rugged system: my throat. And so, on Saturday, it asserted itself and my throat got inflamed. My vocal cords were shot and my voice went to hell. What remained was a croak and a hiss and, well, nothing. I could only muster a whisper. And with severe pain.
And so I haven't run since Saturday. I hope I can run tomorrow or hit the Gymn today. I am in Entebbe's Imperial Beach Hotel. It is some grandiose shit. Vast rooms, huge bed. Large windows. Very extravagant. Excellent ambiance but I think I smell bat shit or bird shit hanging in the air. I think they have a gymn. Hopefully I can hit it in the evening and revenge for the last two days. Meanwhile I am on meds. Antihistamines, antibiotics, antiprotozoan, cough syrup and mouthwash. Am a walking cocktail of drugs and biochemicals. I am jacks wasted recuperating ass.

Bike

I decided to give my legs a break and biked for 60mins. 600 calories.
Now, because of family issues, I reluctantly take a 3 days break.
Damn.

Ana 60 Mins

Its quite a thorough workout. Did it with Evans again. Gosh!
I am now 82Kgs. My wife has made a decree that I stop cutting weight. I want to go down to 78Kgs by September. She doesn't know what shes got coming.
Here are guys in a Thursday Fartlek session in Iten.

60 mins easy

We were at it again today. Took it easy. My vertical leaps felt easier. I am getting stronger and lighter.

Lots of traveling in the next couple of weeks. Wish me luck.


Meanwhile, I have just learnt two magic tricks that I will perform on Sato! Can't wait!

55 Mins semi-Hard - Bandage free!

Yeah, ran with Evans. Bandage free for the first time this year! my shins seem to have healed though I am not sure I am out of the woods yet.
Wasnt feeling so strong. At any rate, tomorrow should be an easy 60 mins. You know the followig lady, right? Tirunesh Dibaba and Defar's nightmare.

29K Run

Sato I took it easy. I didnt even bike. So Sunday after agreeing to meet GK at Galleria, I left the house at 6.00am and ran to Galleria. It took me 30 minutes and I was worried GK may have left me but I founf him stratching and warming up at the car park.
So we left. Both in gloves and marvins. He took it easy on me. We went through Bomas into some estates in Karen. Crossed some fences, ran accross fields and on roads and back to Langatta road into higher Karen.
I kep up and we kept a pretty fast and steady pace. I could feel the effects of the few speed runs I have done: they made me comfortable even as the pace was high.
At about 1:37 minutes, I got tired and GK widened the gap. I decided two things after realizing my energy was gone: (1) dont walk. Slow down if u must but no walking (2) Dig the fuck deep. So I dug deep and tried my darnedest to keep up.
But I couldnt and after realizing this, GK kept slowing down for me without letting me close the gap. And at some point my ribs ached. I am not sure it was a stitch.
At any rate, we cleared the 21 K in 1:38 and the total run took 2:37minutes. 29Kms. The longest I have ever run.
I iced my feet and took it easy.
Today I did a recovery run of 37 mins.
So far so good.

60mins easy

I ran with Evans and we did an easy 60mins. Legs feel okay. Shins kinda sore but not badly. I am excited about this year. If I continue uninterrupted in August and September, some wonderful stuff should happen.
My shins are healing well and I hope I am leaving shin pains behind. My knees havent given me trouble today.
Some asshole hasnt handed me my garmin. He has explained himself though but I am still mad.

Here is Asbel Kiprop in Daegu trials in Nairobi.
A

57 mins hard - Running Partner?

Was up at 4:45. Stretched. Warmed my calves with calf raises. Toilet work. Bandaged both knees because yesterday I gave the right knee some support and it was happy and the left one was not so I gave both of them. Marvin. Gloves. Stop watch. Shoes. Done. Step into the cold dawn air.
At 5 I was off. I noticed I did not struggle to run uphill in the first 300 metres. About 10 mins later, some guy in white shoes, black TShirt and shorts joined me and after 10 minutes of running on his own in a rather staccato and haphazard fashion, he started running after me. I decided to try to burn him out and I upped my tempo and used fartleks and I sorta did after 18 minutes. Then when I saw him slow down to a halt, I shouted to him to "push". So he joined me and I tried to burn him out again (maybe there is some competitive demon lurking in runners like me wanting to see other runners crash and burn). But he didnt. He hung in there. We even did sprints. He hung in there. Until I finished after 57 minutes when daylight was streaming in. We backpedaled and did pushups and stretched and did heel-toe-walks as he told me the issues they have with where he lives.
He told me he is called Evans and has been looking for a running partner and was glad I encouraged him and that he found me.
Lets see how it goes. Tomorrow I take it easy. My weight is doing great.

Here is Desiree Henry of Great Britain takes girls' 200m gold in Lille.

We are On

I am on. Yesterday I bought a marvin and gloves because its really cold in the mornings. The bugger I sent for my garmin is turning out to be an unreliable ass. Damn annoying. My shins seem to have healed. Now my knees seem to want to start bothering me. Today I bandaged my right knee for support.
Maybe its the results of overtraining last week. Maybe its the recent weight gain though I dont expect it to be a factor. Maybe its using the stepper. I dont know.

A

Still Running...

But very busy. Will start updating regularly soon.
Cheers.
A

Busy week

I am in training and off the web but going on.

Cheers

52 Mins - Great week

I did 52 mins today, ending this weeks runs. I ran on hills on Sunday for 2 hours, biked on Monday and Tuesday and ran from Wednesday to Friday. I will bike again tomorrow.
I have changed my running form and moved to faster and shorter strides for speed as opposed to long strides.
I have started jumping and have increased my pushups. My weight is also dropping well. I am pretty confident I can make it to 80 Kgs by July and that would be just great. My garmin is on its way.
It has been an okay week even though my shins ache.
Today's pic doesn't have to make sense. So here.

53 mins

It went well. Wife worried about the ungodly hours and the chances of me being shot, attacked or hurt in one way or the other. I should have told her GK was once attacked by dogs and crows. The tiger is not afraid of the lion because he is aware of his own strength. Did five jumps. Incorporating plyometrics slowly.
Moses Mosop has registered for Chicago marathon in April.

Cheers

53mins

Twas great. I think I am addicted to this thing. Kazi mob. Here is France's Christopher Lemaitre, the fastest white guy on the planet.

Cheers.

Rains Interrupt

Yesterday and today, rains interrupted my training. So I burned 1270 calories on the bike.
I am swamped by work but hope to run from tomorrow.
Here is the battle between Sean Sherk and Kenny Florian.

Cheers.
A

53 mins

I jacked up my speed a little. Weight is going on well. I iced my shins. I think I will have another go at it tomorrow.
Here is Alistair Overeem. He will be fighting Fabricio Werdum in 2 fights. I place my bets with Overeem.

Cheers.
A

Mud problem

I found the field too muddy so after 15mins, I went back home and burnt 300 calories on the bike.

Here is Bolt. I am still waiting for my garmin.
Cheers.
J

55 Mins

I am on a roll. My trousers are now beginning to hang loose and my wife telling me I am okay now. I know I have about six more Kgs to lose.
The ground wasn't so soft today so I took it easy while running but pushed myself when exercising - lunges, heel-toe walks, squats, calf raises and pushups.
Poor Carwin. This is his face after the doctor cleaned it for announcing the winner. He had a broken nose (that's why he is breathing through his mouth) and probably a broken cheekbone.

Cheers

2 Hour Run - on Hills

I did a 2 hour run yesterday on hills and did a 50mins recovery on the bike today, burning 530 calories. This week I hope to drop more weight. Meanwhile, Dos Santos beat carwin's face to pulp in UFC 131. Here is a pic from the fight (viewer discretion is advised).

Cheers,
A

50 Mins

I was up at 4:50am. As usual. My legs are much better. I could have exploded but I chose to take it easy. I only sped up from 46mins to the 50th minute. I am feeling great. I have my weight where it should be and hopefully by this time next week I should be in the region of 83Kgs.
Big fight this weekend, in UFC 131, Carwin faces Dos Santos. My bets are on carwin though I wouldnt be surprised if Dos Santos wins. Carwin is a beast when you consider how he drove like a truck through the behemoth Brock lesnar and the "technical" Mir.
Here is Carwin.

Cheers

Biked - Great Going

I biked for 50 mins - there was a blackout and my sleepy wife was begging me not to step outside and she talked with great concern about the dangers posed by thieves, robbers, frostbite, muggers, serial killers, dead cats, ghosts, madmen, gangsters, lions, hyenas, potholes, deranged drivers, stones, dust etc etc so I decided to indulge her.
So I stretched and did pushups and crunches and then I strapped my legs to the bike and tightened it to max tension. I decided to do better this time: for each 10mins, I would burn 100 calories. In the end, I managed to burn 502 calories in 50 mins. This is an improvement over last time, where I burnt 480 calories in 50mins.
I am beginning to respect this bike a lot. My legs feel great and tomorrow, blackout or not, I will have a thorough 50mins run.
Here is Asbel Kiprop at work.

 Cheers,
A

50 mins - Imposing My Will on My Weight

My right shin hurts. I had to ice it yesterday and today. I am watching my diet and my weight is dropping. I would really like to have another 50 mins tomorrow (shins allowing) but I enjoy some comfort in realizing that the bike is also quite effective. Here is Lel and Meb battling it out.

Cheers,
A

Biked

I biked today. It was better than the previous times. I did it for 50mins and burnt 480 calories. I dont know whether that is good or bad but I had a good workout. And its a great break for my sore legs. I ordered for my garmin yesterday and Tim Noakes' lore of running.

Meanwhile Meb beat Lel in 2011 San Diego Half marathon. Here is a pic.

Cheers.
A

2 Hour Run - Done with Groups

My weight seems to have increased last week so I was not going to miss my long run for anything. I have been having a cold and a cough so I wasn't feeling too great when I woke up. I woke up at about 6:20 because I planned to join the so-called Nike running group at Galerria Mall at 7:00am sharp.
I was tired of running on the tarmac and was eager to discover softer routes with a group even though I was concerned that 7:00am was a tad late.

At any rate, after parking I found a group of guys engaged in stretching and warm up. There were two kids aged about 5 or six years and I wondered if they could handle the distance I had in mind. Anyways, we started warming up and I was observing my buddies shapes and I could see that these were very heavy guys whose bodies are not accustomed to intensive exercise and I wondered...Plus, we were doing all these on the tarmac and I came here because I wanted nothing to do with the tarmac...

After running about a little some guys joined us and I heard some guys saying those were Hash Harriers. They joined us and we started warming up. After about 7 minutes, another group joined us. The guy who is in the best shape introduced himself and said he wanted us to get warmed up for about 20 minutes then we would work on our abs, calves etc.

20 whole minutes?!!! I screamed inside. I looked at the guys around me and two of the heavyset types were sweating profusely. Then it dawned on me!
I was with the wrong group. These were fitness enthusiasts, not runners. Where was the Nike running group? I looked around desperately.

Okay, I decided. 20 minutes already wasted. I won't waste a minute more. I have 25K to cover.
So I just told the nearest guy that I will be back and I ran off. I didnt care to find out. Even if they are the Nike or Puma running group, anyone who wants to waste my 30 mins on warming up cant work with me.

I decided to run to Karen shopping center and come back. So off I went. But after about 20 minutes I was feeling weak and my legs were heavy. Fine, I wasn't feeling so well but was it this bad? I struggled on. I resolved that since I had money in my pocket, if I got overwhelmed I would take a mat. So I soldiered on, past Hillcrest, past Karen Hospital and thats when I realized there is quite a distance between Galleria and Karen shopping center, and a bend and some inclines to cover before reaching Karen shopping center. But I wasnt so strong. Do I make a U turn after 45mins?
I wasnt going to return a half assed 1:30mins run on a Sunday morning so I soldiered on and I reached Karen Shopping Center after 45mins. I decided to go right past it to the other world. And I passed some small hills and school kids and Defense Academy until I reached some lane called Mudodo lane at 1:00:42 and I turned round.
My energy rose and fell intermittently on my way back till I reached Galleria after 2 hours then I stretched and did the other strengthening exercises.

I made a few decisions:
No more group runs for me. I will run alone. I may join groups for races, but not for exercises. I know my goals, I know my problems, I know my times, my schedule, my priorities, I know my desires, I know my weaknesses and I know my strengths and I know what to do. I dont need a group so thats the end of my dalliance with groups. We will meet at the races.

I will do slow hill runs on Sundays on a dirt pavement (for 2 hours) and do 2 hour long runs every fortnight.
This way, I will get everything I need until I am faster.

Lets see what this week brings. I did an easy 50 mins recovery run today. Here is Clay Guida after defeating Pettis in UFC 131.

Cheers guys,

50 mins - I have a cold

I did my last 50mins for this week today. It was a slow one but it felt great because I have managed to get out there and do it four times in a row. And getting out there every day is what is needed. They say champions are made when nobody is watching so I am content with where I am. My shins are happier even though my knees are acting up. But I have upped my lunges so I expect the knees to cool down.
I have been having a cold for three days now and yesterday I had to go to hospital to get something for my cough and to clear my nostrils. So against my wife's insistence that I take a rest, I have banked my 200mins this week. My weight is not doing very well but then again, traveling always pushes it off its course.
Tomorrow I rest. Sunday I am thinking of joining the Nike running group at Galeria and hope to do 25K. If I can get dusty routes, that would be excellent.
Here is Jeter. What, you dont know her? You should.

Problems with Shipping from Amazon

I did 50 mins today and yesterday. And I will do another 50mins tomorrow. Now I want to buy a Garmin from Amazon but they all say against the products: "This item cannot be shipped to the address you selected. (Learn more.) You may either change the shipping address or remove the item by clicking Delete."

I don't know what to do now.
Damn.