2013 Week III

21(1:49:54)+28+7+21(1:45:48) = 77Kms
I am very happy with my progress. I havent been very disciplined with my diet but we will get there.

The fat burner, which is my FFLR should do some wonders for me. Had some shin splint which has cleared. PF is getting better.
J

2013 Week II

21+25K
The 21 was in 1:51. I love this route because it gives me everything: hills, flats and corners and from my time, I have a MOUNTAIN of improvements to do and lots of work. The 25K really cleaned me out. I will be doing the long runs purely for weight loss.
I am not likely to put in anything more this week. Tomorrow until Thursday I will be traveling.
I am focusing on losing weight and running faster this year. I want to embrace this mission with singleness of purpose and intensity. This is the year. Gotta lose that weight man.

 Gotta lose it. Christmas better pass quickly.
A

2013 Training week I

21+23+12+15=71
21 in 1:53 hilly route and I was taking it easy. But I will be looking at that time as I proceed. Got rained on pretty good on Sunday but I did the 23K nonetheless. Will build up to 30K thereabouts. Purely for fat burning and of course, having a huge tank of Glycogen in my liver.
The 15K was in 1:10:45. I want to be doing a tempo every Thursday an intervals every Tuesday.

1__ 4:31.2   

2__ 4:37.1   

3__ 4:32.2   

4__ 4:30.3   

5__ 4:37.1   

6__ 4:36.6   

7__ 4:41.2   

8__ 4:40.8   

9__ 4:40.1   

10_ 4:37.3   

11_4:42.9   

12_5:03.9   

13_ 4:58.2   

14_5:03.4   

15_4:42.8

The 12K had 8x1000m in 4:10,4:06,4:07,4:08,4:15,4:07,4:11,4:12

I was very pleased with the intervals. I want to build up to 12x1000m then slowly start narrowing the intervals as I get stronger.

I have decided to be incorpoarting squats to make my knees feel better and more flexible and to strengthen my quads for downhill running.

I have also decided to start dieting - wanna shed some 9-10Kgs. I must go sub 20mins 5K in 2013 and I will stop at nothing. My problem has been sugar and bread so today is the last day of my dalliance with sugar and bread. I will be having them only once every seven days.

A

 

My Writing and Me

http://dmonographs.wordpress.com/2012/12/03/my-writing-and-me/

Prep week 1

21+8+6.
Cardio is fine. Legs have loosened up now. Busy week ahead. PF never got to heal but cant keep sitting it out. It will have to heal in its own time as I mix it with the training.
I have decided I gotta go down to 70.
This nameless guy insisted on taking a photo with me because he thought I was a god. And why would he have thought I was a god?
Because I had hammered 21K.
He was a 10K walker.

So much to do this coming year.
A

Death in a Mat, Bikozulu, Kenyan Middle Class

Hey,
So I have been distracted with life, work, making money (well, ok, chasing some and catching some, and chasing some more) and running marathons. And the forum is quiet. And cold.
And out here, things are kinda slowing down now that December is approaching and the new year is beckoning. Kenyan politics is lack lustre because Raila is yet to make a big move. Uhuru is paying MPs 100K to accompany him to those meaningless trips to say "hallo" to heads of states from poor, underdeveloped countries that almost mean squat in global politics. Will Kenyas vote in ICC indicted persons and risk Kenya becoming a Zimbabwe because of tribal politics? I will have to see that and record it.

My writing, which has been lying in a wasteland of neglect, has stirred awake, stretched stood up, and has began moving with purpose and serious intent.
And I think I should get back to completing Death in a Mat. So I reviewed it and I am ready to continue from where the narrative fell off the cliff as I struggled to keep some balls in the air while some fell at my feet.
To inspire me, I visit waiterrant.net and Bikozulu.co.ke. These are fine writers. They don't write anything heavy but they write very well though Bikozulu lets some modernist perspectives seep through his writing.
Aaanyways, since we had a discussion about middle class recently and blankets and wine, its interesting to read Bikozulu's take on Middle-class "adoption" tendencies and shallow attempts at decolonizing themselves.

He writes regarding Sauti Sol:

"...the reason I didn’t really get wowed by them was because I associated them with Blankets and Wine, and we all know how I feel about Blankets and Wine. That association for me compromised how I would view them. I felt like they had stopped being artists and were now mascots of social (arty) liberation propagated by the bourgeois. I felt that they were a creation/belief of the middle-class, one that they pushed on forums that they most found comfort in; twitter. And so I thought of them as a Twitter-band, with a musical character that you would simply review in under 140 words. A single-layered band.
The reason why I associated them with middle-class is because the middle-class in Kenya it at a point where they realise their triviality in lauding foreign ideologies and bodies of work and so to appear conforming to their African pride, they look for “causes” to support in the arts and business. As it so happens, Sauti Sol was nearby because they sang better than most local bands and so the middle-class adopted them, making them their “charity” of choice. You know? Something to save their shameless faces with. A redemptive move. And taking Sauti Sol under their wings is also the same reason the middle-class now sees it proper to drop their English names and use two “African” names like Kimotho Gachara, Odongo Otieno, Wekesa Wanyama etc. Don’t be fooled that this is a sign that we are entering the long-awaited era of African reinnascence. It’s not. It’s just the middle-class amusing themselves before their own gallery.
I guess another reason I couldn’t embrace Sauti Sol is because I just couldn’t just get past their pants."

Discuss.
A

Weighty Issues

I would have liked to get back this weekend but I will probably give myself another week in the hope that my PF injury, which I have managed since May, can clear up. Lets see how it goes. If it does not, I start mid-November. Just today, my wife protested when I wore my wedding suit (size 52), which is now too big (oversize) for me - she said it hangs on me like a sack. Yet I am 78Kgs. I plan to go down to 70Kgs and take it to another level. People will wail and scream. 

Just today in the banking hall, I met a somewhat familiar woman "is it you?" She was shocked at how "thin" I am, yet I need to lose even more weight to be faster. But, a mans gotta do what a mans gotta do. I love what this sport has done to me. I am getting another pair of shoes and then hammering it for the next ten months.

 Cheers
A

2013 Training Plans

2012
Avg 65Kpw.
Kinda erratic. Hence injuries (ITBL and PF)
Peaked early as shit.
Intervals ran too fast. And too few.
Very few floats.
Long runs not intense enough
Long runs not long enough.
Weight reached 77Kgs.
2013
Aim to average 80-100Kpw
Aim to be less erratic. Regulate evenings.
Build up slowly - consistent volume is better than huge volume..
Run realistic intervals. More Reps.
Incorporate floats regularly.
Introduce FFLRs (21K) and LSRs (24-30K) - alternate.
Incorporate weights and more drills.
Aim to reach 72Kgs. Or less, damnit.
Get another pair of shoes.

A

2013 Racing Plans...

Hmmmm....

2012 Stanchart Race Report - 1:37:45 - a PB!

Wow.
This race was not perfect. But it was good. And the weather and organization were perfect to the T.
I went out the previous night and had only four hours of fitful sleep. That was not a big worry.
I had some pain at the back of my left knee. So I popped two tablets of painkillers. It turned out later that that pain was never a factor in the race.
I drank water and took some bread - three slices - and strungi (black tea).
I wore the tights Mark gave me and the caps. Everything fitted perfectly.
I parked my car near Mvuli house or hotel - Nairobi west and walked into the stadium which was a beehive of activity.
I looked for my friends, Ogutu, Sikuku, Mark, nobody. I stretched and walked around and looked again.
Nobody. Time: 6:35. I used the portaloos.
Came out. Looked around nobody.
Took some photos.

Nobody.
So changed and I went and deposited my luggage and used the toilets and came to the start. Four minutes to go.
I saw Mark a few feet from me some minutes to the start time and then we were off!
I did not see Mark again as much as I kept looking for him throughout the race. Neither did I see 'our guy'.
The race was alright. The weather was perfect. My legs were fine. My splits were fine even up to the 12th K when I saw GK standing at the roadside.
I shouted at him and he cheered me on.
Then a cramp started on my right side.
I slowed down and employed heavy breathing. It subsided.
I slammed on the gas pedal.
I crossed 15K in 1:08. Two mins slower than my target time.
That was fine with me because I was still strong. I sped up. I passed the old man in black vest and shorts at 18K. i was surprised - he had improved! No sight of our guy.
Then a stitch. I slowed down and it disappeared. I sped up. Cramps on my left swarmed in.
I slowed down. It subsided but never left me for the rest of the race. So I just breathed deeply, clenched my jaws and avoided speeding up. I finished while I was still strong and it was clear I had a lot left in the tank.
The results: My total time was 1:37:45 and below are my 1K splits. From the 16th K, the cramps had me cornered and I just hang in there and gritted my teeth to the finnish line.
1________4:51.6       
2________4:42.9       
3________4:24.8       
4________4:36.1       
5________4:24.8       
6________4:31.3       
7________4:32.4       
8________4:38.0       
9________4:34.1       
10_______4:32.0       
11_______4:28.8       
12_______4:43.1       
13_______4:20.1       
14_______4:45.2       
15_______4:37.4       
16_______4:50.3       
17_______4:43.4       
18_______4:58.9       
19_______4:41.4       
20_______4:54.0       
21_______4:55.5       

But the cramps are not really a big factor as far as my performance. This performance reflects my current fitness level. I doubt that I could have gone sub 1:35 even without the cramps so I am fine with this - I had about four bad kilometres. So I am happy about it. Its my PB.
Last year, I did the same route in 1:48:55 so I have met my goal, which was to slash 10mins from that time.
I know I could have been faster but that is fine because this is not the last race, or my last race. I will build up on whatever speed I have. I just need to learn from it, adjust my training accordingly and move on. The most important thing right now is to note that my years target next year is to slash 10 mins from this years time.

Here is me with a Lucozade that was thrust into my hands after finishing. I reluctantly sipped it. It wasn't so bad.Here I am, contemplating the day. Soaking up the experience. There are two 10K guys who thought I was a celeb and took photos standing next to me.

Next years target 1:27. That is huge. But achievable. I now need to reflect on what I need to change in my training. Now I will enjoy several days of rest as I plan for next year. Cheers guys.
A
          

2013 Training Plans

There is no failure: only the next race.

1. Rest for the whole of November (if I can) and recover from the PF.
2. Review 2012 - Training vis a vis my performance. Set 2013 Targets.
3. Employ Run first, train later principle -  focus on mechanics at the outset to set the stage for better overall training in the months to come.
4. Hill Sprints and Drills - understand the method of how and why.
5. Intervals/Repetitions - understand the method of how and why.
6. Hill Repeats - understand the method of how and why.

A

2012 Training Day 206: Last Training Day of 2012: 10K with 16x100m

It went alright. Nothing too crazy. First time I actually did strides, not hard sprints. Though I did throw in some hard sprints in there.
Now we rest and recover. Phantom pains here and there as broken tissue and ligaments are getting repaired. Good. See you at the start line in three days guys!

A

2012 Training Day 205:8K with 2x1000m

I never knew it would ever be a challenge to cobble up or trace a route that adds up to 1K. But I had to. It involved crossing a road at a junction. A risky affair but it had to be done.
And I ended up running the two fastest 1Kms this year: both in 3:39. This is the first time I have gone under 3:40 for the Km.
This is great and I am very pleased. The only problem is that I forgot to stretch my PF. So what I will do to address that is sit with a bent ankle the whole day.
It is worth noting that my HR didn't go beyond 170 and that I only increase my pace toward the end so 3:20 is possible in 2013.

2012 Training day 204: 21K

I did a 21K with rubbish legs and managed in sub two hours. Treadmills cheat your legs. I was glad they had some zombie speed though. I met Mark speeding on my way back. Now my workouts for this year are done. Interestingly, the lunges I did yesterday made my butts ache. It is because I haven't done lunges for a while.
Now I only need to do two things: (a) Get fresh legs back and (b) Ensure legs know what speed is.
I am in Bujumbura - near their state house. I am just from a walk to find where I can run.
I had been walking around doing this and was finding the place surrounded by cobblestones and tarmac and just when my heart was sinking and I was giving up on getting a place to run, I found a dirt road! Very good stuff.
I walked back to the hotel with a smile. I am glad I chose a hotel on the outskirts of town.
Today I have done zero Kms and it feels like a great accomplishment.
Good.

A

2012 Training Day 203:12+4

Morning I did 12K with 10K at 47.5mins. Did a 4Km shakeout in the evening. Taper week begins tomorrow.

PROGRESS SO FAR
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk1 22+16+18+(10+12)+10+(3+14)=105Kms (Entebbe)
________wk2 21+12=33Kms (cold)
________wk3 22+(18+8)+(19+6)+18+(4+13)=108Kms
________wk4 21+21+9+(10+18)+(9+16)+(9+11)=124Kms
Sept____wk1 21+14+14+14=72Kms
________wk2 21+10+7+7=48Kms
________wk3 21(1:49-Ndakaini)+9+10(AM)+7(PM)+10(AM)+10(PM)=67Kms
________wk4 21+20+5+13+16+10+12+4=101Kms
Oct_____wk1 21+(10+11)+(21+7)+10+(17+8)+7= 112Kms
________wk2 21+21+10(AM)+7(PM)+21+8(PM)+12= 100Kms
________wk3 13+(15+12)+(10+10)+15+(5+8)+(12+4)= 104Kms

104Kms? I will take it. This is the first time I have done 100Kays four weeks in a row. Ever. It will be interesting to see what impact it will have on my performance in nine days. It has been good for my weight. I have a painful lower anterior shin pain but shin splints and me have been friends for a long time so it should fade in a short while.
Three workouts left: Sunday 21K, Tuesday some intervals and Thursday an easy run with strides.
Then we attack.

A

2012 Training Day 202:5(AM)+8(PM)

Both easy.

A

2012 Training Day 201: 15K hard

Did my last hard run today. 15K in 1:08. 1.00 found me at 13.1Km. It was alright and I didn't feel like I was about to blow up. If I can clear 15K in 1:07 in the race, I stand a chance to do the 21K in sub 1:35. All the best folks!

A

2012 Training Day 200: 10K(AM)+10K(PM)

Easy. Legs kinda sore. Braved the pain in the evening and walked to the gymn. I shrugged my shoulders, walked on the treadmill for 1km as my hammies, quads and shins wailed. Then I blasted through the next 9K. Tonight I can sleep. No gymn in the morning kesho. Hmmm.... About six more days of training left...

A

2012 Training Day 199: 15K(AM)+12K(PM)

I am in Serena Dar-Es-Salaam. They have a decent gymn. Only two treadmills though. Whats great is that their gym opens at 5:30am. So I was there at 5:40. Started with 7Kmph pace for 1K and stayed at 13Kph for up to 9K then kept changing from 12Kph to 13Kph until I cleared 15K. 1:16.
I realized that my RHR is now 43Bpm!
And I am strong.
And treadmills are the best for speedwork! The mother can push a nigger!
I will now do two easy sessions next then go hard again. Hopefully tomorrow evening.

Went for a semi-easy 12K 1:20
Cheers guys.

2012 Training Day 198:13K

I got rained on pretty good. The rains are here! I had to wash my shoes, which havent been washed since I bought them.
Because of the rain, I ended up running a lot on tarmac so my knees are saying they have taken a beating.

2012 Training day 197: 12K

It was faaaast. My calves ache. I am so busy - trying to bring in US$ 3000 in three weeks. Busy as ef!

RECENT PROGRESS:
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk1 22+16+18+(10+12)+10+(3+14)=105Kms (Entebbe)
________wk2 21+12=33Kms (cold)
________wk3 22+(18+8)+(19+6)+18+(4+13)=108Kms
________wk4 21+21+9+(10+18)+(9+16)+(9+11)=124Kms
Sept____wk1 21+14+14+14=72Kms
________wk2 21+10+7+7=48Kms
________wk3 21(1:49-Ndakaini)+9+10(AM)+7(PM)+10(AM)+10(PM)=67Kms
________wk4 21+20+5+13+16+10+12+4=101Kms
Oct_____wk1 21+(10+11)+(21+7)+10+(17+8)+7= 112Kms
________wk2 21+21+10(AM)+7(PM)+21+8(PM)+12= 100Kms
100K. I will take it
A

2012 Training Day 196: 21K(AM) +8K(PM)

Was up at 5:10am. Left at 5:35 and Went for a 21K 1:54. Was able to meet target HR though my legs were sluggish. But I was strong.
My weight is also dropping. I am at 78.5. One and a half kilos to go.

In the evening, went for a 8K shakeout
Cheers.

2012 Training Day 195: 10K(AM) +7K(PM

I attacked my 5K hill but this time managed it with a 24:28 - which was slow. My first 5K was the best so far though. Oh well, the heavy weekend had to have its effect. No prob. I will take it.
Interesting stuff in Chicago Marathon last weekend, Kebede shattered Mosop's record with an amazing negative split and a blistering second half.

A

2012 Training Day 194: 21K Easy

Took it easy. Got whacked legs as expected. I will take it. Chicago marathon tadey. I predict that the Ethiopian Tsegay Kebede or Levi Matebo will take it. Wesley for third. Dathan 6th - or DNF. Tadese kicked ass in the World Half Marathon Championships yesterday.

A

2012 Training Day 193: 21K

Did 21K on tired ass, whacked out legs. 1:55. Tried to maintain an avg HR of 155. Failed after 14K.
I will take it.

A

So the "JUNK MILES" Stay

The article in the link below by Steve Magness just lifted my spirits and eased my mind because I have been struggling with Lydiard's easy runs vs Renato Carnova's exhortation for stimulus. What is interesting is that over 80% of Moses Mosop's runs are "easy"
http://www.scienceofrunning.com/2009/04/moses-mosops-training.html

I think the basic idea is that the "Easy" gives us capacity for the hard. Yes different stimuli will result in different results, but everything is a stimulus to a degree.  If you are too fast or too slow, it doesn’t negate the adaptations, it just changes them slightly.
A

2012 Training Day 191,192: 17(AM)+8(PM)+7

I did a 17K in the morning then went for intervals in the evening. But I was too tired to execute the planned intervals plus we arrived at the field late so I did 3:55,4:00 and 4:09. I did an easy 7K recovery this morning. One more week of hard training to go.

RECENT PROGRESS:
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk1 22+16+18+(10+12)+10+(3+14)=105Kms (Entebbe)
________wk2 21+12=33Kms (cold)
________wk3 22+(18+8)+(19+6)+18+(4+13)=108Kms
________wk4 21+21+9+(10+18)+(9+16)+(9+11)=124Kms
Sept____wk1 21+14+14+14=72Kms
________wk2 21+10+7+7=48Kms
________wk3 21(1:49-Ndakaini)+9+10(AM)+7(PM)+10(AM)+10(PM)=67Kms
________wk4 21+20+5+13+16+10+12+4=101Kms
Oct_____wk1 21+(10+11)+(21+7)+10+(17+8)+7= 112Kms

I am almost Floating

Today, I partly experienced what it means to Float on.
Canadian Marathoner, Reid Coolaset, has a blog titled Float On. I have never known exactly why he titled it that way but I know that in marathon training, there are sprint sessions called floats which are speed runs where the runner accelerates fast without running hard for short periods.

A month ago, I was on a long run and at about the 16th Km, a runner came from the opposite direction. He was moving like the wind. He was moving so fast and yet so easily. He didn't seem to spend time making contact with the ground. He just flew above it.
It was simply divine to behold. I just shook my head. Awed.

He simply flew past. Just like that. So easily, yet so hard and so fast.
Of course he was skinny. He gave the word floating new meaning for me and I told myself I would really like to run like that one day.
Then recently, I saw someone, an American I think, describe how Kenyans run so fast and gracefully without seeming to touch the ground.

Today, when I was speeding down at the 4th Km mark, I felt I was floating on.
Yes, I was slow. But I was also fast.

And I have looked at the one Km splits of GMutai at the Berlin Marathon last week.

I am approaching that speed. I am still far - one minute far, but still near enough to smell it.

I am learning to float. To float on. Lets hope I do get to actually float one day.

A

2012 Training Day 190: 10K

Out at 5:30. First 5K easy. Last 5K all out, first 2.5K hills, last 2.5K hills. I reaaly pushed hard.
Results:
5:13
5:07
5:04
4:21
4:12
Total time: 23:58. Compare this to Tuesdays 24:13 and I have improved by 15 seconds! Amazing!
My average HR was 166. That was really a hard effort. Gotta take it easy now. Cheers.

A

2012 Training Day 189: 21(AM)+7(PM)

I left home at 7:30 am and went for a 21K. My legs were trashed and the sun baked me pretty good. Oh well, just three more weeks left of training. I went for a 7K recovery this evening. Lets see what happens kesho.

A

2012 Training Day 188: (AM)10K+11K(PM)

I went for a 10K on my local chosen hill. As usual, I took the first 5K easy then blasted through the second 5K. Some guy passed me (easily -ef!) when I was surging upward at the first Km and his presence gave me some extra push that made me perform better. I wish I always had him to make me bust my ass. Last week, on this hill, I climbed it in 25:39 with the following splits:
5:41.6
5:29.0
5:29.6
4:27.4
4:28.9
Today? I am proud to share the following outcome:
5:19.8
5:06.4
5:04.9
4:28.1
4:17.9
My time? 24:13. Even I could not have dreamt of doing this today. That is slicing last weeks time by more than a minute! Now, this is what I call amazing shit. Amazing shit.I am so pumped up and excited.
My average HR today was 165bpm. Last week's was 160. So I had better legs today even though I had tanked jana.

A

2012 Training Day 187: 21K

My legs and body are shredded even though my weight aint dropping. Ef!

A

2012 Training Day 186: 10(AM)+12(PM) with 5 x 1000m + 4

I did some 5X1000m in 4:12,4:10,3:54,3:58 and 4:05
This was the first time I was returning two sub 4 mins in one workout so this is great. I am targeting three sub 4 mins next week.
My legs were pretty tired and I had to suss them out of their frozen lull through some drills and warm up. I am glad that because my legs were tired, I couldn't reach my max HR and maxed at 173Bpm. I am glad I have learnt how to coax tired, sore legs and persuade them to do some action. I couldn't do that a month ago.

RECENT PROGRESS:
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk1 22+16+18+(10+12)+10+(3+14)=105Kms (Entebbe)
________wk2 21+12=33Kms (cold)
________wk3 22+(18+8)+(19+6)+18+(4+13)=108Kms
________wk4 21+21+9+(10+18)+(9+16)+(9+11)=124Kms
Sept____wk1 21+14+14+14=72Kms
________wk2 21+10+7+7=48Kms
________wk3 21(1:49-Ndakaini)+9+10(AM)+7(PM)+10(AM)+10(PM)=67Kms
________wk4 21+20+5+13+16+10+12+4=101Kms
101Kms? I will take it. Very good, intense week. I went for a 4M shakeout today. Legs as sore as ef!

2012 Training Day 135: 10(AM)+6(PM) with floats

I did 5x100m floats yesterday in 19,18,17,16,17.
Today I climbed my 5K hilly route in 25:39 with the following splits:
5:41.6
5:29.0
5:29.6
4:27.4
4:28.9
Yesterday I climbed it in 26:48 with the following splits:
5:50.3
5:48.5
5:39.1
4:45.5
4:41.9
I will strive to reduce this time to 22mins, then I can attempt a sub 20mins 5k.
This is my 5K route - elevation is 85m.

Cheers,
A

2012 Training Day 184: 13K

Did the uphill 5K in 27:11. The rain interrupted my evening run. Here is Watson and Coolaset battling.

I went to run without taking water this morning. Despite swallowing gallons after the workout, I have suffered a headache.
A

2012 Trainibg Day 183: 5K

Did a brisk one in the morning. The recovery run yesterday did wonders.

A

2012 Training Day 182: 20K

Woke up with every cell in my body saying NOOOOOOO! But I forced myself out of bed and gritted my teeth through the first 3K then converted the 16K recovery run to an easy 20K run.
Man, its beautiful running on Mombasa road!

A

2012 Training Day 181: 21K

On tired legs. Legs are whacked as ef! As whacked as Scott Overall was by the summer Olympics heat.

 A

2012 Training Day 180: 10K with 5x1000m

I started with my legs stiff and tight and painful but in the end, I was okay and felt great. In fact, I can say that I am baaack! My legs now feel like my legs, not some battered planks of wood.
The 1000 intervals went as follows:m 4:16,4:04:3:58,4:01,3:59.

RECENT PROGRESS:
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk1 22+16+18+(10+12)+10+(3+14)=105Kms (Entebbe)
________wk2 21+12=33Kms (cold)
________wk3 22+(18+8)+(19+6)+18+(4+13)=108Kms
________wk4 21+21+9+(10+18)+(9+16)+(9+11)=124Kms
Sept____wk1 21+14+14+14=72Kms
________wk2 21+10+7+7=48Kms
________wk3 21(1:49-Ndakaini)+9+10(AM)+7(PM)+10(AM)+10(PM)=67Kms

A

2012 Training Day 179: 10(AM)+7(PM)

When I woke up today, my legs were screaming in pain so I decided to have an off day. Here is me, my love and our son.

A

2012 Training day 177,178: Ndakaini Race Report + 9k

We arrived in time with Mark. Left Nairobi at about 6:05 and arrived at about 7:30 thereabouts. I had an empty tank that needed refilling but there was no petrol station in over 30Kms!.
We were early and so I had adequate time with the toilet latrine with no impatient crowds grunting at the door as I did my thing. Check. The disorganized UAP buggers weren't taking any new registrations. Their loss. So it meant I was gonna run without a bib. Plus they were giving cotton TShirts so oh well, I have no problem there. They had just saved me 5 sock.

I changed to my biker tights. Yes, yes, I know I should get running tights.

Some guy spoke in a megaphone and told 21K guys to go to the start line. It was about 8:20 and I said there is no way they were going to start the race so early.

Nonetheless, we started walking to the start line. We were noting how good it felt to walk as warm up as opposed to jogging and were chatting with some Parklands "marathon" (15K) runners.

When we were about 50m to the start line, the gun went off and the race started!
Ooookay.
We stood aside and let the stampeding sprinters fly past, carefully avoiding being hit by the storming wave of runners. Then we joined in from the side, warming up and taking in the unexpected start of the race. This is good, I thought - we would end early! I started my timer.
I couldn't see where Mark was but I settled into a comfortable pace and let the group split up and scatter.
I couldn't feel my feet but I saw that I was running at about 14Km/hr which was a high speed by my standards, so I knew my legs were fine - no cobwebs. My HR was at about 176 but I was not worried. It felt easy.
I started looking for a rabbit.
I saw a blond mzungu. He glided past, powerful, muscular legs carrying him. It was too early to start chasing any rabbit, I thought. This was warm-up time. So I watched people run past and just enjoyed being there and soaked up the scene. Most of the runners were at the same pace with me so we settled in.
There was a short muscular woman in small tights who looked like a professional athlete. She kept surging and slowing but stayed within eyesight. There was another lady in ankle-long tights who was slightly ahead. For her size, she was running very impressively. Very. In fact, I was worried she was killing herself.
4:36
Good.
4:23.
Good but a little fast. Need to slow down. I looked around and Mark was some 30m behind.
4:12
Definitely not good. Too fast. Gotta slow down.
At this point, Mark caught up and when he was at my shoulder, our guy also breezed past me. Mark told me "here he is" and I took a glance at him. He was in blue today, well kitted as usual. Designer shades, cap, shorts and proper shoes. His neck was wet with sweat and I was surprised because I had not even started sweating. We were on a downhill and from my POV, we had not started doing any work, so I was surprised he was already sweating. Maybe he had done a thorough warm up?
4:23. Okay, thats better.
They hung next to me for a while then I passed them and ran on. Mark hung back with him so I thought his strategy was to use him as  rabbit.
I had decided I couldn't run any slower as I was because it felt pretty easy.
Then we hit the first hill.
I passed Mrs ankle-high tights at this hill plus about another eight runners.
Mark glided past me. Should I worry?
I looked back.
Our guy was nowhere in sight!
Too early to celebrate. Last year, he glided past me at about 12Kms so I braced myself for a battle ahead.
6:07.
The hill had taken its toll but not bad. No water at the 5K mark. There were bottles scattered nearby and a fallen table. Some runners picked bottles of water off the road and pitifully drained their contents. I was well hydrated so no worries.
Mark seemed to be running quite easily, just like our guy was last year. I maintained my pace. Nothing too crazy. We were now on an extended hill, about 2Km long. I passed some people and some passed me. The short lady in micro-tights kept surging. There was also another thin lady in micro tights. They kept passing each other and conversed at some point.
And there was a guy in a red UAP vest and black short. He was also within view. And the old man in black.
My HR was high - about 170 so I decided to hold it there and maintain. I could start working after 12K.
5:28
5:10
I caught up with the ladies and the guy in a red top. There was a pain in my left shoulder blade. It lingered and went.
Mark was just there running easily. I looked back. Our guy was nowhere in sight. This guy in a red vest - where did I see him? He looked so familiar!
5:06
I was now speeding up. I noticed that the guy in red was good with uphills. I decided to drop him on the downhill.
I dropped him and also passed Mark.
4:32
Then another uphill. He passed me. He actually made a point of passing me. It leveled out. I passed him. He hung behind me. We hit a downhill. I accelerated and opened a gap. We reached an uphill. He passed me. etc etc.
There was a woman in a weave and baggy shorts who kept running and walking and looking back. I passed her. And the old man in black.
Then a stomach cramp hit me at 11th K. Wa wa wa wa. WTF? I can't lose this race. Not now, not like this. I breathed heavily. Deep in, extended out. Lungful in... out...
I slowed down, taking deep breaths. It went on for about 500m. Mark came up close. I pressed on the painful area - near my pelvis. For some time. Hoping for a miracle. And it disappeared! I got excited!
I ran past the guy in red and some two thin athletic-looking fellows.
Now it was all systems go despite the hills. 6:06, 5:27, 5:02.
The we hit the mother of all hills at 15.5K. Mafa! 6:35. By this time, I had passed the two ladies in micro tights.
Then after the first hill, the hill of hills. I realized that walking and jogging were the same so I decided to walk.
The guy in red came and passed me. I took note. Most guys were now walking even when I looked back 80 metres, nobody was running. Mark was somewhere 50 metres back.
When we were about to reach the top, I looked back and saw the guy in blue, our guy, some 50 metres behind Mark and I shouted to mark that the guy was catching up!The hill was over!
The time for that Km was atrocious: 7:08!
I slammed my feet on the gas pedal. I passed about seven guys in quick succession. I was now at full flight and even ran my fastest Km in the race - 4:07. Where was the guy in red?
I saw him about 400m ahead.
This was good! He looked back and saw me gaining on him. Now this is what I call a race. 4Km left? Piece a cake. No holding back.
In short order, I caught up with him and passed him. I looked back - Mark was also passing people.
We hit a short uphill. The guy in red caught up but I quickly passed him. For good this time. I only saw him at the finish, which was a mess of crowds and no signs or directions. Last Km in 5:15. Our time, 1:49:39. I will take it!
We finished strong this time. In terms of 5k splits: 23:41, 27:00, 25:58, 27:30
While refueling, we found GK who had finished in 2:10 -  he hadn't run for sometime due to a knee injury. I would have wanted to meet the guy in blue and thank him for inspiring us but we never saw him.
We noted that there was no half-assed idiot in trucks like we were wearing last year. No wonder we bonked. So even our gear improved showing we are improving. Were we better or our guy was just having a bad day? Hell yeah! we improved. In fact, our guy seems to have maintained - I bet he probably finished in 1:54 or something.
Now its all about Stanchart which is in five weeks. For me:

• No more mileage - just intensity.
• Lose 3-4Kgs.
• Better and focused speedwork.

Cheers guys!

Then I went for a bash with my sweetheart:

And oh, I did a 9K this morning - the search for that sub 1:35 in Stanchart is on!

2012 Training Day 176: 7K easy with floats

Am in Arusha. Did a 7K with floats to wake up my feet. Now today I want to sleep hard and take it easy. Tomorrow I eat and rest and travel back. Sato I execute.

RECENT PROGRESS:
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk1 22+16+18+(10+12)+10+(3+14)=105Kms (Entebbe)
________wk2 21+12=33Kms (cold)
________wk3 22+(18+8)+(19+6)+18+(4+13)=108Kms
________wk4 21+21+9+(10+18)+(9+16)+(9+11)=124Kms
Sept____wk1 21+14+14+14=72Kms
________wk2 21+10+7+7=48Kms
A

2012 Training Day 175: 1hr Easy

Took it very easy. Very.

Av got some strange muscle soreness going on. Don't know whether its still the cold?....
A

2012 Training Day 172,173,174: 14k, 21k,10k

I had a hard 12K on Friday and an easy 21K on Sato then 100m floats on Sunday in 21, 19, 19, 18,18,20,18, 18,17.My cold is almost gone.
Gotta taper now....

PROGRESS:
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk1 22+16+18+(10+12)+10+(3+14)=105Kms (Entebbe)
________wk2 21+12=33Kms (cold)
________wk3 22+(18+8)+(19+6)+18+(4+13)=108Kms
________wk4 21+21+9+(10+18)+(9+16)+(9+11)=124Kms
Sept____wk1 21+14+14+14=72Kms
A