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.

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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...

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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.

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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.

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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.

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