Merry XMas Guys

The pain is gone. I want to keep it relaxed for two weeks before I try any kind of physio or stretching or whatever. I don't want to rush it coz I have a very ambitious plan for next year.
Merry XMas and a Happy new Year to y'all.
Cheers

Almost There

I now feel no pain when I wake up or run short distances. There is just one dull pain I feel when I stretch my legs when bending over. Maybe another 7 days and I will be okay. I am excited already!

The Morning Pain has stopped

From Saturday, I can get out of bed and walk to the bathroom w/o limping so I am almost there. I have not been feeling pain during the day but each morning when I wake up, I find my leg aching when I step down. Now it is gone. I will give it some four days then I try stretching it.
I havent been very disciplined about my eating so I have piled on some four Kgs.
But thats okay pretty soon I will be back to work.
Meanwhile, IAAF says that " Monte Carlo - David Rudisha (KEN) and Blanka Vlasic (CRO) were named the Male and Female World Athletes of the Year for 2010, IAAF President Lamine Diack announced today.

Rudisha, 21, broke the World record in the 800 metres twice this season, was unbeaten in 12 contests over the distance, claimed the African title and won at the inaugural IAAF / VTB Bank Continental Cup in Split, Croatia.

Vlasic, the two-time World champion in the High Jump, added a second World indoor title to her collection this year, was unbeaten in seven Samsung Diamond League competitions, and also took the IAAF / VTB Bank Continental Cup in her hometown of Split.

"I must say that being Athlete of the Year is a tremendous performance and honour, something we all as athletes want to achieve,” said Rudisha, a former World junior champion who was nominated for the World Athlete of the Year for the first time. At 21 years, 338 days old, Rudisha is the youngest to ever be named Male Athlete of the Year.

In Berlin on 22 August, the young Kenyan clocked 1:41.09 to break the record set by Wilson Kipketer 13 years earlier. Just one week later, Rudisha broke it again, running 1:41.01 in Rieti. "After breaking two World records in one week, I was hoping to win this," Rudisha said."

Me, chillin out with my swthrt.
A

Of Machete and Amaica

I did two things last weekend which I regretted.
First off, my office buddies told me that the movie Machete was so outrageous that it was funny. That it was so ridiculous and over the top in terms of violence that you had to laugh. I quietly asked for a copy.
I was impressed that it had Robert De Niro, Steven Spielberg, Jessica Alba  and was directed by Quentin Tarantino and I was told Spielberg had a hand in it. Surely, if it has such a serious cast, it must be something, I thought.

I expected big action and over-the-top violence that is characteristic of grindhouse movies. It started as dumb and gory, which was okay but then they stopped being gory and it became idiotic and inane and built up to nothing. It just lost direction and fizzled out into poor sequences of violence. I lost one hour watching a movie that was going nowhere.
After waking up my wife, who fell asleep as soon as she saw someone using another living human being's intestine to monkey-leap from one building to another, and decided to wash away the bad taste with a fine African luhya meal.
I had seen some advertisement on TV about a restaurant called Amaica which claimed they had African traditional dishes. It is somewhere in Valley Road.
They are expensive and they serve tasteless food and the place is dead. Bereft of life or activity. Lousy music, lousy decor, lousiest food. The waiter that served us was fine though.
"No wonder the place is empty" I remarked, sensing that they are not getting repeat customers.
Dont waste your time or money going there. I wish I knew the proprietor of that place. I got robbed!
OTOH, there is a place in Koinange street called Petma. If you want healthy, delicious African food at good prices, that is the place. They can drive Kosewe out of business if they came closer to Dedan Kimathi street.
End of Rant.
A

Getting Better

I started stretching my ankle on Sunday and its better. I want to be doing that everyday until it is good before I try exercising. Meanwhile, yesterday in the NY Marathon, Haile Gebrselassie, widely regarded as the greatest distance runner of all time, pulled out of the race after 16 miles on the Queensboro Bridge suffering from a swollen right knee and then told a shocked news conference he was quitting the sport after 18 years at the top.
“I have never thought about retiring before. But for the first time, now, I think this is the day. Let me stop and do other work; let me do another job. Let me give the youngsters a chance.”

Gebrselassie arrived in New York feeling some tendonitis in his right knee and had an MRI scan on Saturday which revealed a build-up of fluid. The double Olympic 10,000m champion, and favourite to win the 41st New York Marathon, ran with the leaders for 16 miles before pulling up short as the race prepared to passed into Manhattan for the first time.

As his compatriot Gebre Gebremariam went on to win on his Marathon debut in 2:08:14, Gebrselassie headed for the medical tent and a personal decision that will rock the athletics world. 
“Of course, I’m a little bit disappointed, disappointed with myself,” he said. “I knew about this problem when I arrived in New York. I thought that it was not serious, but things happen which I can’t change.

“I don’t want to complain anymore after this, which means it’s better to stop here.

“I did really very hard training to win this race. It didn’t work. Each time I have a problem like this it’s hard, and to complain again and again is bad.

“You know how many times I complain? Before I came here I trained so hard. It’s better to stop here.

“I have no complaints. It’s better not to complain anymore.”

Goals...Focus

So the year is coming to a close and I have decided to make some goals. As a person I have learnt a lot and gown in many ways. They say you get experience when you receive what you don't expect or want so its all good. 
Anyways, I have exceeded my expectations as far as this year is concerned.
In terms of training I did better. I have just been sidelined by a non-running injury. Better financially, physically, emotionally and mentally. Plus, I am married now.

To do B4 end of 2010

1.       Visit S & L and gather more data and contacts for TFP

2.       Apply for PhD – UoN

3.       Apply for funding/scholarship/sponsorhip

4.       Apply for Helb

6.       Start Training with one aerobic session per fortnight.

2011

Start PhD

Implement TFP (this is my "Think biggest" project)

Start running six times per week.

Ressurect /Form training group and go for group runs.

April/May Sotokoto 21K under 100mins 80Kg

June Lewa 80Kgs

September Ndakaini Under 95Mins

September  Mwea 42K Under 3Hrs

October Stanchart 21K under 80Mins 76Kgs

September Open fees policy for B

Jan Start Saving for B

Save for Building

Read 20 Good Books

Connect with people. Be a better communicator. Laugh more. Be very strong and very brave.  Listen more. Care some more. Share some more. Give some more. Think. Reflect. Appreciate life. Be Gentle.

A



 

If you thought Lordosis or Sciatica are Bad...

Consider wearing a cloaking device and having someone cut you up just so that you can run again.
My running friend and blogger zerotoboston says in his latest blog post:

"You may not know this, but I’ve been injured for a while. It’s been a trying twenty-two months (so far). As one Twitteronian put it, “Man, that’s the longest groin pull in history.” I took this as a compliment. To those who have endured my interminably personal posts, comments, tweets and updates, I thank you from the bottom of my, well, you know.
Alas, my nether-regional monomania has alienated at least one woman. A long-lost friend resurfaced on Facebook to write, “Why are all your status updates about your groin? I know we haven’t talked since 1988, but I have to tell you point blank, I’ve had enough!”
Such are the vagaries of human perspective. I feel as if I’ve shown remarkable restraint on the subject. I’ll spare you the specific details of my reply. Suffice it to say, groin jokes tend to write themselves.
Obviously, I haven’t yet recovered. I run a bit, but nothing like I used to. Recently, I was sent into a near apoplectic tizzy at the prospect of an honest-to-goodness diagnosis (a sign of how far I’ve lowered my expectations). Apparently, I suffer from something called Athletic Pubalgia. Think of this as a sports hernia equipped with a Romulan Cloaking Device. For some time, I have described pain, and sophisticated medical instruments have revealed no cause.
Only through careful process of elimination and diligent reflection have my medical team (yes, team) come to the conclusion that I have the dreaded, nebulous AP. It seems surgery is the only solution. This doesn’t bother me, but can a man truly embrace a procedure called Pelvic Floor Repair?
This sounds suspiciously like home improvement. “The lateral support in these joists are shot. You need a full pelvic floor repair. Yup.”
Next thing you know, you’re constantly at Lowe’s, spending more money than Lady Gaga spends on translucent acrylic undergarments. Nothing goes as expected. Midway through the repair job, an improbable, ancient sarcophagus is found in the subfloor, necessitating a visit by the Smithsonian Institution’s artifact recovery team. The extraction causes so much damage that the contractor tells you, with no hint of empathy, that the wiring and plumbing for the entire house must now be replaced. You’ve become the manic-depressive speculator in an exceedingly disturbing, highly personal episode of Flip This House.
Yes, it’s fair to say I’m nervous about groin surgery.
But I’ll do nearly anything to solve this problem. Fellow runners understand this implicitly. Assuming my insurance company agrees that the solution to two years of chronic pain is something they might consider covering, I’ll give it a go; even if it means being strapped upside down to a medieval operating rack.
I just want to run again."

Went For a Walk

I was up at 5:50am. Decided to go back to the basics. If I can't run, I shall Walk, so the good book says right there in Jacob 5:23 (see for yourself). At any rate, I decided to take a 30 mins walk. I underrated my effort so I wore shoes without socks and regretted it 20 mins later when my shoes started bruising me. I decided to do a power walk, that is fast walking and it went quite well. After 17 minutes, I could feel sweat trickling down my back. I tried running for two metres and felt some pain and stopped.
So after the walk, I did squats, crunches, pushups and calf raises then I stretched. There is a nerve in deep in my right ankle that is painful. The initial injury seems to have healed and this one generating the pain seems to have sneaked in from the backdoor but I am better. Tomorrow I shall endeavor to go for a 40-50mins walk. A hard one. No Shit. Hopefully I can run on Thursday.

Meanwhile Moses Kangogo Kibet won the Dublin Marathon yesterday.

Still in Recovery - UFC 121

On Sunday I was up at 5:40. I tested my leg and found it still having some pain. I stretched it, walked to the bathroom and sprang up and down a bit. Still painful. God, damn. I thought. Can I just go ahead anyways and ice my leg afterward? I took a long time thinking about going for a run. The stubborn me was tired of not running. But I knew I would only make it worse so I called it off. I am tired of limping. I am tired of the pain. I want to run again without worrying about when I will be okay. So I shelved the idea of running. I placed my shoes back in the rack, folded my trucks, placed my stopwatch back in the locker and started doing crunches...
Meanwhile, Cain Velasquez weathered an early storm from Brock Lesnar and proved why he has long been regarded as one of the top prospects in the sport, pounding Lesnar in a stunningly brutal and one-sided fight to win the UFC heavyweight championship at the Honda Center in the main event of UFC 121. Cain Velasquez made quick work of former champion Brock Lesnar. (Josh Hedges/Zuffa LLC/Getty Images)

Velasquez hurt Lesnar with nearly every punch he threw and knocked him down several times. After the final knockdown, Velasquez pounded him with elbows and punches before referee Herb Dean stopped it at 4:12 of the first.

  Cheers.

A

My Hero: Sammy Kitwara

Tomorrow is Heroes Day in Kenya. I want to honour a man whose strength, tenacity, courage and relentlessness I admire. His name is Sammy Kitwara. I think that among the top ten Kenyan men (10K to 42K, he has ran the greatest number of significant races this year and appeared in the top three). He has been second when the winners (Tadese and Komon) demolished world records.

People talk about burnout, overtraining etc. But this guy is testing his limits. And I am sure he will destroy the world record within two years. Mark my words. Below is his 2010 performance:

In IAAF / SINOPEC World Half Marathon Championships 16 October 2010 21K the results were as follows:
1 Wilson KIPROP KEN 14 APR 87 1:00:07
2 Zersenay TADESE ERI 8 FEB 82 1:00:11 +00:04
3 Sammy Kirop KITWARA KEN 1:00:22 +00:15

On 26 Sept 2010 10Km at the ABN AMRO Singelloop in Utrecht, The Netherlands 10K
1. Leonard Komon, KEN     26:44
2. Sammy Kitwara, KEN     27:11

21 March 2010 at the EDP Lisbon Half Marathon. was second in 59:47, Tadese won clocking 58:23 and shattering the half marathon world record.

Bay to Breakers (12k) May 16, 2010     Sammy Kitwara     1st position 34:15

San Juan 10K 1 March 2010 1. Moses Masai   27:19 2. Sammy Kitwara  27:42

7th Jan 2010 Zayed International Half Marathon 1. Tilahun Regassa (Eth)    59:19
 2. Sammy Kitwara (Ken)      59:34

31 Jan 2010 Discovery Kenya Cross Country championship held in Eldoret (12Kms) 1. Joel Kimurer    36:14.0  2. Sammy Kitwara   36:18.6

Those are seven races this year. And he made a ton of money from them (in Sinopec alone, where he was third, he made $30,000, thats about 2.4M KShs). But what I admire is his confidence, his fearlessness, his hard work and who he is: a warrior. He makes eye candy today.

 I went back to the doc. I explained that the pain persisted. She suspected maybe the tendon has calcified at the injury point. The XRays returned nothing. So painkillers for 7 more days.
Cheers.

On a Break

I have been on a break for a full week now. I realized that I squandered 5 days of recovery last week because I was massaging the ankle with some ointment and inadvertently making it worse because the massage traumatized it. I also didn't have access to ice the whole of last week. I stopped massaging it and now just ice it and avoid stressing it.
It is much better now. Maybe in two days or so, it will be okay. I am ready to miss Stanchart Marathon which takes place in two weeks because I am on this for the long haul. I am disappointed but not particularly stressed.
The ailment set me back and was probably going to return a 1:40 something. This ankle thingy has made it probably worse. But but am wiser and stronger.
Like my friend StyrofoamDeity, an UltraMarathoner told me, There is no failure, there is only the next race.
If I miss this Stanchart thingy, I'll just recover and go back to training for the next race and possibly for a full marathon. I can start taking my LSRs to 30Kms. I can start learning to run 6X a week. I can start gunning for that sub 20mins 5K by Feb 2011. There is so much I need to do and accomplish that this Stanchart Marathon is just a dot. It doesn't mean squat. I want to be running Marathons when I am in my fifties so I wont let this bring me down.
I still need to come close to 1:20. I am too slow, I am too heavy. I am not strong enough. I need to work on those. There is Lewa, Mwea, Ndakaini, Stanchart and a whole host of other races I need to prepare for next year so I have work to do and the next race to prepare for and goals to meet.
Plus, my wife has started going to a gymn nearby. I will be going for a 2 hour run on their treadmill every five weeks or so to check my progress. I want to fly gadddemit!
Meanwhile, a lot has been happening. On saturday, in Nanning, China – After an epic battle over the final two kilometres, Wilson Kiprop of Kenya upset Zersenay Tadese to take the men’s title at the IAAF / SINOPEC World Half Marathon Championships in Nanning, China.

Kiprop’s victory in 1:00:07 was the first for Kenya at these championships since 2004, and more significantly put an end to Tadese’s reign at this event after four consecutive wins.

 

1:53 21K LSR Taking a break

I went for a LSR on Sunday and cleared 21K in 1:53.y ankle got worse so I am on a break.

Ankle Goes to Hospital - Rest

I went to Hospital yesterday. Finally. The Doc said the ankle is the most sensitive part of the body - injury-wise and I should take care of mine. We even talked about the story of Achilles. I got some NSAIDs (painkillers), antibiotics and a pain-relieving cream for application on the injured area.
I am now not limping but the pain is there and my ankle is slightly inflamed.
I iced it last night and applied some ointment on it and I rest today. I suspect tomorrow I will go for it. Thats what it means to be a running addict.
Cheers.

43 mins fartleks

My leg was worse today but I managed to do some fartleks. I iced them after the run and they feel better.
Perhaps tomorrow I will give them a break?
Meanwhile, Ugandan Moses Kipsiro (below) spoilt our glory in the 5000m in the commonwealth games in India, beating Eliud Kipchoge to 2nd position.

Kipsiro, no stranger to Indians, having come second in the Sunfeast 10k in Bangalore in May this year, ran a calculated race, keeping a close watch on the Kenyan trio of Kipchoge, Mark Kiptoo and Vincent Yator, and at the same time keeping quite a lot in reserve for the final assault.

The pace never picked up on this hot and humid day, though it was clear that the top runners, as usual, were playing a waiting game. It was only with around six laps to go that the Kenyans started pushing ahead, having been content to go along with the pack.

Taking over

With five to go, 24-year-old Kipsiro took over and he never let that advantage slip though it was a near blanket finish at the end, reminiscent of many of the Haile Gebrselassie-Paul Tergat duels in the 10,000 metres.

Kipchoge, World champion in 2003 and silver winner in 2007, did everything to match Kisiro through the final 400 metres, but in the end it was the Ugandan who showed that much extra on the straight to hold off the Kenyan.

This was only the fourth placing over Kipchoge for the Ugandan in their 11 meetings. Never before had Kipsiro won a title at the expense of Kipchoge.

In the two meetings this season when the two had clashed the honours were even, Kipsiro finishing third in Rome to Kipchoge's 12th place finish and the Kenyan coming second in London in July to the Ugandan's fifth place.

Indians Sunil Kumar (14:18.99) and Sandip Kumar (14:22.59) came 14th and 16th respectively.

46 Mins Hard

 I was up 5 mins earlier. My leg had some pain just like yesterday. I stretched and hopped on it to test how bad it was. It was bad and painful. I rotated my ankle and leaned on it. Deeply. It was bad and painful. But yesterday was also bad so bad and painful and sunday it was also painful so it appeared that me and pain are one. So, bad leg? No problem.

I rushed into the dawn mist. I started the first 100m with quick short strides to help the legs warm up while not straining my ankle too much. By 400m I was okay and I let go. I pushed hard. Mist collected in my nostrils and condensed into water and the air rushing out from my lungs expelled the water out. My nostrils could be used to generate hydrothermal power right there, I thought.

I cleared the first hill in 3 mins. I reached the second hill in 7:10 (I normally reach it in 9 mins) and I cleared it in 11mins (I normally clear it in 13mins). I pushed and concentrated to avoid drifting into autopilot.
I exceeded my expectations for the first 20 mins and met my expectations for the next 3 mins, passing my last mark last week by about 50m. It was a rush!
I was constrained to negative split and ended up evening it out. I met several runners today.

I then did my warm-down routine and some strength exercises. It was good. My morning was disturbed when I scratched a car when I was moving out of my parking space. The driver was a bitch. I was moving slowly and my eyes were not on the road but she rushed past and my car scratched her. I was taken aback.

She stormed out and asked why I was hitting her yet she had the right of way. I told her I hadn't seen her but I am sorry and will repair her car for her. "When?!" She wailed. "This weekend" I looked at her camly. "This weekend I am not around" she shot back. "What do you suggest?" She asked for my house number and I gave her my house number and she stormed back to her car and drove off.

Meanwhile, in Berlin, German - Kenyans Leonard Komon and Micah Kogo, history's two fastest men over 10 kilometres on the roads, will face-off in the Asics Grand 10 in Berlin on Sunday.

Komon (photo below) became the first man in history to dip under 27 minutes in a 10Km road race when he shattered the World record in Utrecht, The Netherlands two weeks ago, clocking 26:44. Kogo, the 2008 Olympic bronze medallist over the distance on the track, was the previous World record holder at 27:01

 I was thinking of resting tomorrow but my legs feel better after icing them so I will ice them tonight and go for another run tomorrow.

Cheers

44Mins Run

I was up at 5.45am. Very Pensive and sorta coiled. I had realized, through my ruminations and mood changes last evening, that I had become attached to running and I had come to treat my running as something very important so that when my ankle was hurt and all, my mood, my psyche and my sh*t took a beating. So anyways, I went to bed telling myself Sunday was the worst and when you have hit rock bottom, you can only go up. But I was relieved that when my leg hit the floor, there was only a dull pain.
But when I hopped on that leg in the sitting room, there was pain. Not so bad but what the hell, you would have to put a gun to my head to make me go back to bed.
So I left. Started slowly at first. but by 700m, I was almost okay. At any rate, it went on to be a good run. I even threw in some fartleks and some vertical hops. I did lunges, crunches, pushups and toe/heel walks. I got a good sweat going and it felt good.
My knees are okay. I am limpin a little but my leg is at 90%. I am optimistic that tomorrow I will be at 98% so I will shoot for a hard tempo run.

Meanwhile, in San Jose, USA - Reigning ING New York City Marathon champion and U.S. Olympian Meb Keflezighi successfully defended his title at the 2010 Rock ‘n’ Roll San Jose Half Marathon on Sunday, crossing the finish line in 1:01:45.

“I felt strong and maintained,” Keflezighi said. “My training is coming along as planned and I hope it goes the same. This is the race I really enjoy though. New York will be all business.”


Cheers

21K LSR in 2:15

Yesterday was my LSR day. And I wasn't gonna miss it for anything. I was up at 5.45. Immediately I stepped out of the bed, I knew my ankle injury was alive and well. But I decided since it was not a running injury per se, it cant be that bad. After all, it was a skin injury, right? Well, wrong.
So I went to the sitting room and tried running on the spot. Too painful. I tried for about three minutes. It was painful but I decided I can use the rest of the day or the week to recover if it gets worse. After all, this is a test of my will to run against pain. Right? Well, not really.
So I left. Slowly at first, then I evened it out. The bad thing was that I inadvertently changed my form even though I tried my damnedest to concentrate and ensure I don't favor the injured right leg. The tongue always turns to the sore tooth, they say. But I don't listen, do I? Before you die, you pass out. Right? To overcome one pain, you introduce another pain. Right? Right but bad idea.
After some KMs, my left knee started aching like it was under some torque force of some sort. I kept straining to maintain good form. I met a colleague, Mahsen, walking at about 4Kms from home. I passed him after he couldn't pick up.
I went on, focusing on my form and avoiding favoring the injured leg. I finally turned at about the 10.5Km mark. I met Mahsen at the 14th Km mark still walking. I managed to stratech thoroughly and drank lots of fluids. I cleared the 21K in 2:12. I want to go sub 2 hours next Sunday then sub 2:50 on 17th and sub 1:40 on 24th and hopefully sub 1:30 on 31st.

Today I am still limping but I hope tomorrow will be better and hope by Friday I will be 100%.
Meanwhile, Chicago Marathon is stacked with giants.

We have Merga, Wanjiru, Kebede and Kiprono WTF!?????
Here is a list of their personal bests:
Sammy Wanjiru, KEN               2:05:10
Vincent Kipruto, KEN             2:05:13
Tsegaye Kebede, ETH              2:05:18
Feyisa Lilesa, ETH               2:05:23
Robert Kiprono Cheruiyot, KEN    2:05:52
Deriba Merga, ETH                2:06:38
And below is a photo of Merga, Wanjiru and Gharib.

Cheers

Easy 46 Mins

I started out with a limp though by the end of the 46 mins I wasn't limping. My injury still pains though its better than yesterday. I hope it will be 96% okay tomorrow for my long run. I didnt feel particularly strong today. Added to the injury, fartleks were out. So I just did my 48mins and came back.
Meanwhile Iaaf.org says:
Ethiopians Deriba Merga and Feyisa Lilesa have joined the men's field for next Sunday's Bank of America Chicago Marathon, an IAAF Gold Label Road Race.
The addition of Merga, the 2009 Boston Marathon champion, and Lelisa, who has a personal best 2:05:23, significantly strengthens what organizers have billed as the top men's field in the event's 33-year history.

The pair will join forces with defending champion Sammy Wanjiru of Kenya, London Marathon champion Tsegaye Kebede of Ethiopia and Boston Marathon champion Robert Kiprono Cheruiyot of Kenya.

Merga's entry adds even more intrigue to the race's impact on the 2009-2010 World Marathon Majors series standings as third-ranked Merga (35 points) is one of the only athletes in reach of surpassing top-ranked Wanjiru and Kebede (50 points each) before the series concludes in November in New York.

Rest - Injured Heel

Yesterday when I was jumping, hopping and bounding (remember the plyos?), I kicked a twig that had thorns. One thorn went thro my shoes and pierced my heel. I stopped and carefully removed it. There wasn't any bleeding. I never thought much of it and my workout went on quite well. Ten hours later, it started paining. By night time, I was limping. My sweetheart squeezed it last night. This Morning it was painful so I decided to rest.
I will therefore do my fartleks tomorrow. I am limping now but I expect to be able to run tomorrow.
This has been a great week for my running and I hope to see further improvements next week. I will go for a long run on Sunday.

 Meanwhile, The distance between World Extreme Cagefighting featherweight champion Jose Aldo (pictured above) and the rest of the 145-pound division may be wider than first thought.

Patient and precise, Aldo stopped top contender Manny Gamburyan on second-round punches in the WEC 51 “Aldo vs. Gamburyan” headliner on Thursday at the 1stBank Center in Broomfield, Colo. Gamburyan succumbed to strikes 92 seconds into round two, as he experienced defeat for the first time in four WEC appearances.

“When I came back in the second round, I just put all the work I’d been doing in the gym into the cage,” Aldo said, “and I was able to knock him out.”

Aldo -- who survived an early glancing encounter with a Gamburyan right hand -- attacked his foe with a series of leg kicks in the first round, as he softened “The Ultimate Fighter” Season 5 finalist for what was to come. He clipped Gamburyan with a straight right hand in the second, sensed he was hurt and approached for the finish. As Gamburyan dropped for a defensive single-leg takedown, the Nova Uniao standout cracked him with a grazing uppercut, wheeled around behind him and unleashed a furious stream of punches that left Gamburyan facedown and unconscious.

A winner in 11 consecutive bouts, the 24-year-old Aldo appears to have no equal in the featherweight division.

“If it’s up to me,” Aldo said, “my reign will last forever.”

Cheers

Easy 46 Mins plus plyo

Even though I was feeling explosive and strong, I decided to take it easy today. Easy on the running but up on the plyometric exercises. I did two-legged hops, lunges, lateral runing, pressups, squats, leg extensions and crunches.
My legs feel fine so I am thinking maybe tomorrow I do interval runs. slow 500m fast 1Km, recover 500m, fast 1km etc.I need to be disciplined to avoid injuring myself because I am really psyched up. My friend Ogutu is also back in training after about 2 months. Sikuku is also starting now. Its all systems go.
Here is a photo of Leonard Patric Komon who ran a world record of 26:44 for 10k in Utrecht, Netherlands on Sunday, September 26. This broke the 27:01 run by Micah Kogo, also run in the Netherlands in 2009!

Now this is Running!

I was up at 5.45 and did some stretching. Tights on, truck on, sweatshirt on, gloves on. When I stepped on the parking area and took the first few steps after starting my stopwatch, I decided to attack the distance. After 100m, I felt I needed more air and shifted from normal breathing to loud hissing (turbo breathing), I opened up my lungs and attacked. I was at the gate in 2 minutes and cleared the first 1.5Kms in about 7mins. Daylight was streaming in and my vision was fairly good. No dust, no huge crowds, no vehicle fumes. Just me and the road.
I attacked the hill at 1.7Kms with gusto and I passed some runners. I really wished there was someone to challenge me and push me but I had decided to push hard and that's exactly what I did. I pushed and it was fun feeling my legs strong, my core strong and my breathing very okay. I crossed in 17mins a place I used to cross in 20 mins and crossed in 20 mins a place I used to cross in 25mins.
I went further than yesterday within the same time period. Due to my fast take-off, I didn't manage to negative-split but I did some interval runs on my way back. Crossing the road also slowed me down because there was quite some traffic.
I want speed. I am gonna get speed. Gaddemit!
Here is a snap from last weekends Berlin Marathon which was ran under rainy conditions. It made Paul Makau the man to beat because despite the rain, he returned a 2:05. Cheers.

43Mins Tempo

I am jackin it up. I am feeling better and great actually. I was up at 5:40 and stretched and did the toilet thingy (empty). Gloves on, sweatshirt on and I was off. I met fewer runners today relative to the last time I ran last week. My speed was good though I didnt push very hard. At the turn of 23 minutes, I had increased my distance by about 300metres compared to same time last week. I then ran back, negative splitting and completing the run in 43:34. I need to conclusively measure that distance.
I will probably go for an easy one tomorrow. If I feel great I will make it a fartlek session because speed is my main concern right now and I want to keep pushing. I am also doing deep breathing to improve my lung capacity.
I did lunges, one-legged hops and stretched thoroughly then I cooled down with pushups and some crunches.

Elsewhere, iaaf.org says that "Leonard Patrick Komon of Kenya smashed the World record* in the 10Km at the ABN AMRO Singelloop in Utrecht, The Netherlands, today.

The 22-year-old clocked a jaw-dropping 26:44 over the 10 kilometre course to knock a massive 17 seconds from the previous mark of 27:01 set by his compatriot Micah Kogo in Brunssum, the Netherlands, on 29 March 2009.

Last year Komon clocked 27:10 in Utrecht to occupy the No. 5 position over the distance all-time and vowed to return this year to challenge not only the World record, but the 27-minute barrier as well.
Fast from the outset, Komon, the 2008 World Cross Country silver medallist, covered the first kilometre in 2:36 and reached the first five kilometres in 13:19 (unofficial).
Kenyan Sammy Kitwara was a distant second, clocking 27:11."

 Cheers, fellaz.

2:20 LSR

I went for a LSR yesterday with a rookie (Kirer). It was my first normal LR since mid July, during which time I have been battling with some malady of sorts.
It went well. I was strong and relaxed and my main aim was to do 2:20. I babysat my rookie running-mate for a huge chunk of the race but I didn't mind because I wanted to take it easy since I am making a comeback. He on the other hand, experienced pain and suffering but he was a tough guy and was quite impressive for a beginner.
Next week I will go for the same but harder and faster.
I took a break today because I have huge plans for the week especially when it comes to speedwork and tempo runs.
Meanwhile Frank Mir kneed Cro Cop in their third round in UFC 119. And Patrick Makau won the Berlin Marathon in 2:05:08 - far from the WR.

Makau finished more than a minute outside the record in a time of two hours, five minutes and eight seconds.

Compatriot Geoffrey Mutai tucked in behind him, crossing the line just two seconds later. Third place went to Bazu Worku of Ethiopia with a time of 2:05:25.

Makau and Mutai had set their sights on Gebrselassie's world record of 2:03:59 set on the same course in Berlin in 2008. But bad weather took its toll and both men were more than 30 seconds off the pace at the halfway mark.

Gebrselassie was absent from this year's marathon, planning instead to run the New York City Marathon in November.

Another Run

I went for another run today. I am now strong and fast and I am relaxing. I went further under the same time, with the return trip being a negative split. I met several runners and I am sure many are preparing for Stanchart next month. Maybe by next week I will feel like I was never sick in the first plsce. I am just glad that I kept on struggling through my runs and I think that has jhelped a lot even though my training was not up to scratch.
Tomorrow I rest then Sunday I go for a long run with a beginner.
Here is my beauty.

Ana 45 Mins

I went for ana 45 mins run today. I really am feeling better. I am once again back to my former self: I can recover quickly after a burst of speed. I really am excited and I am pretty sure if I am okay for the next five weeks, I can meet my sub 1:30 goal.
I am able to do pushups easier and my crunches are easier. I just need to watch my right knee which feels slightly painful. What I will do is keep working on my quads. Today I did leg extensions. Tomorrow I will do lunges then rest on Saturday to go for a long run on Sunday.
I am really excited about how I feel good. The sky is the limit. I feel like I have been running (wading is more like it) in a swamp for two months and now I am finally on dry ground.
Meanwhile UFC 119 is due this Sunday and features Mir vs CroCop, Bader vs Little Nog and Bisping vs Akiyama. Cant wait.
Today's eye candy is a pic I took in Irene and Victors wedding with my wife and her friend.
Cheers.

I am Back

The cold that is clearing up is among the last one in a trail of minor ailments that have buffeted me in the last few months. Today I went for a 46 mins run. I felt light and good. I didnt push. I just wanted to run and have a feel of my body. I felt good. I met more than 15 runners! Guys have woken up!
I will do the same for the next two days then go for a long run on Sunday.
Stanchart is five weeks away and I want to be at my very best. I will be doing 46-50mins runs 5X a week then a long run on Sunday for four weeks then I taper/rest.

Meanwhile, Iaaf.com says "The 2010 IAAF Race Walking Challenge Final in Beijing turned out to be a show run by the Chinese hosts as presumed. Three Chinese men and two women finished in top four of the 10km races on Saturday (18) morning on fast courses.

On the men’s side it was a Chinese 1-2-3 in the total standings due to the fact that Italian Giorgio Rubino, who finished third today, had not competed in three IAAF Race Walking Challenge competitions before Beijing and was not in contention for the prize money. On the women’s side Russian Tatyana Sibileva won the final race in Beijing, but she too missed out on the prize money for the same reason.

The men’s 10km race was the fastest ever at this level. Winning time today for Wang Zhen was 37:44, the equal second fastest all-time. Norwegian Erik Tysse has the fastest time, 37:33 in Hildesheim 2006 and also walked 37:44 last year. But the depth in those races was different. Tysse was the only athlete to dip under 38 minutes before today. Two Chinese athletes Wang and Zhu Yafei went under 38 min and Rubino and Chinese favourite Wang Hao both were timed in 38 minutes flat."

I Hab A Code

Ab been abbin a code por de lath doo dhays. Ab dekken some biridon en am beda. Dumorro I go por a 7k run. Lemme bost from iaaf webbite.
Philadelphia, PA – Ethiopia’s Meseret Defar and Kenya’s Matthew Kisorio wrote themselves into the record books with superb runs of 1:07:44 and 1:00:15 at the ING Rock ‘n’ Roll Philadelphia Half Marathon on Sunday (19).

In her half-marathon debut, Defar smashed the U.S. all-comers record, running the fastest time ever run by a woman on American soil for the distance.  Her time bested Berhane Adere’s previous of mark 1:07:52 set earlier this year at the Rock ‘n’ Roll Mardi Gras Marathon and Half Marathon.

Ana 7K - Taking 3 days break

I am taking a three days break. I am getting better albeit slowly. Today I ran better than yesterday. I have a small ache on my right knee but since it didnt bother me when I was doing lunges, I aint worried. I have a busy weekend coming up with a wedding on Saturday and in-laws coming over.
After the three days, hopefully, I will be better. I want to have four intensive weeks of training then I do Stanchart.
Meanwhile, Florence Kiplagat (below) and Wilson Kiprop will lead a strong Kenyan squad at the IAAF / Sinopec World Half-Marathon Championships in Nanning, China, on 16 October, as the east African powerhouse looks to defend both team titles.

7K run - No Recovery

Still testing my body. I have understood the nature of my problem. My problem is that I do not recover after I have incurred some oxygen debt. I remain struggling and I stay at my lactate threshold instead of going below it. Does that make sense? It means that even when I slow down, I feel as if I am still working hard. Which means I cant speed up even though I can still run for hours. I need to research on what may be causing that.

Today I give you Hind Dehiba after her dramatic 1500m victory in Split