2012 Training Day 132: 6X1000m with 1K in 3:46

Yeah, getting faster. I have decided to increase intensity and see if I can maintain the mileage. I want to keep my peak at 115Km/week and average at 70Km/week and see what happens. The splits today were as follows:
4:02
4:33
4:55
3:46
4:19
4:17
Here is how it went:

Lolo Jones

Cheers guys,
Stay active.

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

2012 Training Day 131: 12K with a K in 3:48

I found an excellent route today. I would like to do a double today in preparation for the intense weeks ahead. I even did a 3:48min/Km today! Fastest I have ever run but I ran it poorly as you can see from the pace chart below: The first 500m were too fast and then I had to slow down because I couldn't sustain it over a K. This is great. It means if I run sensibly, I can run a K in 3:35 or thereabouts!
Lets see how the day goes. If I get time I will add an 8K and attempt another fast K.
I was so pumped up by Lolos video I even dreamt I was talking with Kara Goucher.
Aaanyways, I want to be blending intensity with volume from now onwards, though speed component should be about 5% of the total volume.

For the first time, I am truly understanding the importance of the adage: Surround yourself with positive images.

This is vivian Cheruiyot. She is going for a double in 5K and 10K at the Olympics. So is Sally Kipyego and so is Mo Farah and probably Bekele and Dibaba.
Now it takes balls as big as churchbells to even contemplate that. If you see the way guys like MoFarah, Rupp and Bekele are training, my God, to even think of doubling is infuckingsane!
Kudos to her and we wish them the best in the training.
Cheers

2012 Training Day 130. 14K in Tororo

Enough with the moping already. Whats done is done. After all, Patrick Makau, Eliud Kipchoge and Linet Maasai are all out of the olympics line up and they have to live with that. Who am I? I am not even an amateur.
I did a 14K today in Tororo. Mostly on Tarmac.
Sometimes I get into conversations with friends and its kinda sad when one talks to someone who completely is tone deaf to what competitiveness and athleticism is. They completely don't see why anyone should try to get better at a sport.
The fire that I find in athleticism and the challenge in pursuing an athletic dream is like nothing I have never experienced before and its so off-putting to talk to someone who does not get it - completely.
In fact, sometimes I don't want to talk about it at all. Someone, mostly someone who is completely unfit and completely ignorant about running and completely uninterested in running or sports and often someone who is flawed and not interested in personal growth and improving themselves, will tell you that what you are doing is "too much."
Too much? Who is to decide for me what enough is and what too much is? Do these guys understand what it feels like to chase a goal and the transformations one goes through in pursuing a challenging goal? Do they know what it does to someone's character?
Of course they don't. These are mostly conformist types who follow beaten paths and hate it when they encounter a free spirit willing to set a goal and pursue it alone. Without looking over their shoulders for approval or support or company. For no reward other than the feeling of satisfaction after meeting the goal.
That is who I am and its so exciting and comforting to find a kindred spirit - like I did below. I know there are many like myself. Old and slow and fat as I am. But for me, what matters is that fighting spirit that makes one get up after being knocked down. The warrior spirit. I like it when Rashad Evans says EVERYONE IS A FIGHTER. He says everyone to mean athletes/MMA fighters. There are guys who like it easy and they hate it when someone chooses the hard. I guess it makes them feel less.
I love this Lolo Jones video which I found on the net yesterday. It motivated me and inspired me. That fire that burns in her burns in me. I can relate to that shit. That dogged desire to keep working hard and getting better. I don't know when I will stop but I am hooked. And I am getting better gaddemit.
http://www.youtube.com/watch?v=GbS2U7qXBVM&feature=related
These are some of her photos:

2012 Training Day 129: 21K in 1:46 - Silly Me!

Good is not good where better is expected.
The Sunday run was a disaster for me. Giant disaster.
I really wanted to hammer it and I had trained for a Sub-1:40 and had confirmed I was ready for it.
I didn't have legs. My legs weren't fresh and I simply could not friggin move! When your legs are not fresh (if you don't know about acidosis then you are lucky) you cannot control them or rush them: they develop a life of their own and that life is sluggish. The Americans say your legs give you a "f**k you."
It is different from overtraining: it is just inadequate recovery. Your heart is almost idle because the legs are asleep and not generating enough work or oxygen debt. It is hell ah tell ya. At that point you can stare at them and scream at them or fling furniture around or you can hold your head in your hands and scream. I did neither of those. I tried my best with what I had.
I had not recovered from the fast 16K that I did on Tuesday. WTF was I thinking doing a fast 16K a few days before a race? Or it was the 9K with 11X100m that I did on Thursday?
I ignored my own counsel by doing those fast training runs a few days to race day. But I frankly thought I could pull it off. Anyways, I have learnt my lesson. Amateurs do get cocky and arrogant and overreach themselves.
We started of well. It was still kinda dark (6:10 am-ish) and like the 16K last week, what I promised myself is to ensure that the first Kilometer does not end up being the fastest in the race. So we started with a moderate 4:50. Then some tall guy tried to keep with us from Doonholm roundabout but we shook him off by the time we reached Buru junction. second Km was in 4:43 and the third was in 4:48. Not bad, I noted. But I need to start picking up and so I tried to inject a little speed. 4th Km in 4:49. What? Oookay, calm the ef down, just push a little bit now. Maybe the legs aren't warmed up properly. 5th Km in 4:58. Whaaaaat? 4:58? Jesus Christ! I can do a 3:50 for heavens sake! What am I doing with a 4:58 at the 5th Km?
Now I knew something was totally wrong, plus, we hadn't reached the expected 5Km mark. Was the garmin wrong? Then I realized we had started at the wrong point. Oh God. But that can be addressed later. Move man, move! I was losing GK somewhere behind me.
I tried to push. Nothing. I pushed harder. Nothing. I simply could not move. I checked my heart rate and it was at 165. This is nothing because my heart rate peaks at 178 so my heart was idle. I told myself learning to run with tired legs is part of training. Nothing. I fantasized that maybe after 7Kms I will pick up 'rythm' as Sikuku calls it. Nothing. 7Km reached and I was posting 5mins per Km. I knew I was in a big mess. Giant mess. A mess that you can plant a tree on.
So I decided to be one with the mess and accept the mess and me as partners and we kept posting 5mins plus times per Km. GK caught up with me at 18Kms and we added an extra Km to make it 21Km.
It was so disappointing but I have learnt my lesson and will taper differently next time. I feel fine and will probably attempt a sub 1:40 in a week or two so that I can put it behind me because I am sure I am capable of doing it it.
In the end, I finished in 1:46. Bloody hell. I have kicked myself so hard my right ankle is sore.

2012 Training Day 128: 9K with 11 X 100m sprints

Yeah. Last workout to the race on Sunday. I now rest and wait to see the results of all these workouts.

2012 Training Day 127: 16K in 1:13:43 - It takes Energy to Breathe!

I started breathing properly after 9Kms when I felt a hint of a cramp. One huge full breath in, two out...One huge full breath in, two out...One huge full breath in, two out...One huge full breath in, two out...and my pace picked up. The cramp never materialized. I have been breathing shallowly. I also tried to use my mouth. But man! using the abdominal muscles to breath is quite some task!
I finished strong. I have improved from last time. I hope I can throw in a few fast runs tomorrow then I rest. I realized I am forced to slow down with the several turns I had to make at each corner. I hope this will cancel out the hills on the road and the good grip of the tarmac should do me some good.
Here is a comparative analysis of my best runs since April. I am improving. I cant wait to break the 70mins barrier for 16K.

Looking back: Progression So far

My PF has almost healed. Today I will go for a fast 16K and will attempt to break the 70 seconds barrier and hopefully break 44mins for 10K. I think I am progressing on excellently. I have learnt so much since Jan and I have now managed my fastest 1K at 3:50. I am tapering for a 21K race on 24th where I am shooting for a sub 1:40.

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

2012 Training Day 126: 12K hard - on Hills

I did it in 1:01. This is pretty good considering it was on hills and I have been running for five days non-stop. The garmin was a little fucked up but I was determined to knock that sucker! And I did.
My target next week is to clear 12K in 54-55 mins. 54 mins preferred. I can do it with fresh legs so I am confident that it is within reach. I now have two or three workouts left before the race.
Pretty good! Great going!

2012 Training Day 125: 12K Easy

This was a recovery run. I have struggled about what to do tomorrow: a moderate 21K or a tough 12K? Which one would serve me better for a 21K on Sunday?
I have decided to do a hard 12K - a tempo run kesho.

A

2012 Training Day 124: 13K with 9X200m

Went for the 200Xn runs. Some decrepit soldier told me they don't want runners pretending to run near their base. I covered the 200m at an average of 42mins. Yes, slow. But good.
PROGRESS
May_____wk1 22+17+15+14+16+12=96Kms (Arusha-nursing PF and ITBL)
________wk2 21+13+10+13=57Kms (ITBL almost healed, tight PF and some shin pains)
________wk3 22+18+10+14=64Kms (rain messed me up. nursing ITBL & PF - break into new shoes)
________wk4 21(1:53)+21(1:43:49)+8+10=60Kms (stomach cramps) ITBL finally gone. PF persists.
________wk5 23+20+18+21+15=97Kms (PF getting better - corner bistro training)
June____wk1 24+20(a K in 3:58)+16+19+19+13(a K in 3:57) = 111Kms (Kigali Kayciru - PF getting better)
________wk2 24+16+15+13=68Kms (PF getting better)

2012 Training day 123: 15K moderate

I got painful and cramps after 11K. Slowing down did not help. Walking did not help. I had to walk slowly or stop altogether. The pain is on the right of my stomach. I need to understand this phenomenon because its a major threat. At some point I seriously considered appendicitis.
Hmmmmmm...speedwork kesho.

I have discovered the possible cause of my cramps (in order of decreasing likelihood):
1. Agressive use of roller the previous day.
2. Improper breathing.
3. Inadequate warm up before the run.
4. Taking of water a few minutes into the run.
Thats it. I will look into it.

2012 Training Day 122: 16K with 6X1000m

I couldnt find a field so I did the 6Ks in 4:00,4:42,4:04,4:00,4:05, 3:50
Recovery tomorrow then more speedwork on Friday.
Cheers

2012 Training Day 121: 24K no legs

Wow, banged up legs. On my way back, at about the 16th Km, I saw overhead the ill-fated helicopter that held George Saitoti and Orwa Ojode, which crashed shortly thereafter, taking with it six lives on board.

2012 Traing Day 120: 13K - 1K in 3:57

My weekly target has been achieved and I am so glad have managed it without an injury. I did a few fast Kms and to my surprise, recorded the fastest Km ever for myself: 3:57. This is great and I am looking forward to cutting back volume and increasing intensity/speed next week.

PROGRESS
May_____wk1 22+17+15+14+16+12=96Kms (Arusha-nursing PF and ITBL)
________wk2 21+13+10+13=57Kms (ITBL almost healed, tight PF and some shin pains)
________wk3 22+18+10+14=64Kms (rain messed me up. nursing ITBL & PF - break into new shoes)
________wk4 21(1:53)+21(1:43:49)+8+10=60Kms (stomach cramps) ITBL finally gone. PF persists.
________wk5 23+20+18+21+15=97Kms (PF getting better - corner bistro training)
June____wk1 24+20(a K in 3:58)+16+19+19+13(a K in 3:57) = 111Kms (Kigali Kayciru - PF getting better)

2012 Training Day 119:19K

Same as yesterday but slower. I think I detect a whiff of speed creeping in my runs. Wow. I am surprising myself.
Here is my God, the Flying Spaghetti Monster. Note that the blackboard behind it has the inscription FSM 101.

2012 Training Day 118: 19K

Warmed up for 3.5K. Did 12K in 59mins and warmed down for 3.5K.
I found a way to sit that keeps the PF stretched hence reducing its pain.

A

2012 Training day 117: 16K

I located Amahoro stadium after a 3Km run on the tarmacs of Kigali in a place called Kayciru. I am trying to avoid the tarmac. I threw in some pickups to avoid my legs totally losing speed. Rupp, Longosiwa and Mo kicked Bekele's butt last weekend.

2012 Training day 116: 20K

I woke up with sore, no-more-please legs but I knew I had work to do so I dragged them two sorry legs to the road. I told the God-no legs that it will just be a recovery run and speed wont be an issue. It went well actually, with the 19th Km being the fastest K I have done in the last 60 days.
And in that 19th K, some little girl actually kicked my ass. She must have been six years or so and really wanted to impress me. She almost ran into my legs!
Here is how it went:

Now let them you-have-now-totally-killed-us legs take a well-deserved rest.
Cheers guys.
A

2012 Training Day 115: 24K

Yeah. Just packing in them miles. Aint no'n else going on. PF is tight and sore.