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!

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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
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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.

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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.

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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.
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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.

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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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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.

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2012 Training Day 187: 21K

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

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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,
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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.
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2012 Trainibg Day 183: 5K

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

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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!

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2012 Training Day 181: 21K

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

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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

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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.

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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
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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?....
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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
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2012 Training Day 171: 14K with 12K tempo in 56:37

I hadnt had lunch. I was supposed to do a 8X1000m but my feet felt light and I decided to go for a 21K. I became undone at the 12th lap when I had stomach pains.

I have a cold. Damn!
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2012 Training Day 169&170: 21K(hills) + 14K

Yeah 21K hills then a 14K recovery. Today I rest and tomorrow I start intense workouts as I taper down.

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