It had rained in the afternoon and so many people were discouraged by the weather. I went to the pitch and found the upper part of the track dry. I wanted to do speed runs so I jogged round the track to see whether I could complete one dry circuit round it.
The dry part was alright. Murram is good!
Then I reached the lower part. Swimming-freakin'-pool!
So much for good murram tracks.
But being a runner makes you learn how to make lemonade out of lemon. I got a piece of stone and tried to draw a line. The murram was too hard.
So I quickly looked for a stick and stuck it just outside the track.
Then I jogged to the other end and got another stick and stuck it in the ground just outside the track.
I had just made my repeat distance! It turned out to be 270m.
My groin was painful and I started slowly (1:28) but ended with 54s repetitions.
The great thing is that the groin pain has reduced and I managed to hit the 2:46min/Km paces that I have not hit for quite a while - about seven months.
And I have the beautiful aches to confirm that I shook something up: pains in my pecs, lower abs, hamstrings and shins. And another thing; speed runs are one of the cures for weak shins.
Now I rest, let my shoes dry and recover for Sundays 32K.
Keep running fellas!
Thursday, April 11, 2013
Wednesday, April 10, 2013
13K In 58:25
I was determined to do a sub 60mins 13K. I needed the determination because the weather has been so, um, rainy of late. I even had to run with my phone wrapped in polythene paper in anticipation of the rain. In fact the last two Kms, I ran clutching my garmin to keep it from the rain (noo, I don't want to test its waterproofiness claim).
So anyways, the first 100m, I realized I was cruising at 18.5Kms/Hr and had to consciously slow down.
It turned out it was not that hard to do a sub 60 mins 13k. I even kicked in the last Km. I attribute all this to the hills I did on Sunday and last week. More hillwork definitely lies ahead. Its the way to go.
I was targeting 4:40mins/Km but ended up averaging 4:29mins/Km. I now need to average about 4:15mins/Km to pull a 14K in sub 60mins.
That would actually yield a 59:30.
But first, I need to do 13K in 55mins. So thats what I am targeting in the next four weeks.
Here are the splits for yesterday:
Lap Time
1 4:17.2
2 4:26.8
3 4:28.5
4 4:33.6
5 4:33.7
6 4:27.0
7 4:24.5
8 4:36.1
9 4:33.1
10 4:32.7
11 4:38.3
12 4:37.1
13 4:17.0
Total Time: 58:25
So anyways, the first 100m, I realized I was cruising at 18.5Kms/Hr and had to consciously slow down.
It turned out it was not that hard to do a sub 60 mins 13k. I even kicked in the last Km. I attribute all this to the hills I did on Sunday and last week. More hillwork definitely lies ahead. Its the way to go.
I was targeting 4:40mins/Km but ended up averaging 4:29mins/Km. I now need to average about 4:15mins/Km to pull a 14K in sub 60mins.
That would actually yield a 59:30.
But first, I need to do 13K in 55mins. So thats what I am targeting in the next four weeks.
Here are the splits for yesterday:
Lap Time
1 4:17.2
2 4:26.8
3 4:28.5
4 4:33.6
5 4:33.7
6 4:27.0
7 4:24.5
8 4:36.1
9 4:33.1
10 4:32.7
11 4:38.3
12 4:37.1
13 4:17.0
Total Time: 58:25
Tuesday, April 9, 2013
Monday, April 8, 2013
Rubbish Weather - Tarmac Pains!
Yeah, so its pouring every freakin day and mud and pools of water and slippery running surfaces are the order of the day. And you are thinking WTF?
Dont give up.
Its times like these that I seek a field to run on. If the field is muddy, I seek a grassy field and run on it.
I last did that in 2008 though. Or I flirt with the tarmac like I have been doing and I have them crush my legs. I just wrap them up in bandages and walk for a day or two and they are back.
My glutes are painful and so are my shins. Because of the hills yesterday. I am glad they are painful because it shows I was able to reach some unutilized muscles - or the tarmac shatered the shins.
Keep running fellas. Read the message above.
Dont give up.
Its times like these that I seek a field to run on. If the field is muddy, I seek a grassy field and run on it.
I last did that in 2008 though. Or I flirt with the tarmac like I have been doing and I have them crush my legs. I just wrap them up in bandages and walk for a day or two and they are back.
My glutes are painful and so are my shins. Because of the hills yesterday. I am glad they are painful because it shows I was able to reach some unutilized muscles - or the tarmac shatered the shins.
Keep running fellas. Read the message above.
Sunday, April 7, 2013
Hill Runs
I injured my shins from the Thursday 12K which was on tarmac. So they have been in pain even though shin splints and me are old friends. Today I went for hill runs. For the first time ever. I got a hill of about 350m and ran up it, walked down. Repeat x 10. In the end, I covered about 16K, which felt like a warmup (considering 32K) and my body feels ready for that 32K in a weeks time. I stretched and did injury prevention routines. This week I want to do a sub 60 mins 13K and close that chapter so that I can start working toward a sub 60 mins 14K.
Since my travels are over for the next three months, weight loss plans are now ongoing.
Cheers.
Since my travels are over for the next three months, weight loss plans are now ongoing.
Cheers.
Thursday, April 4, 2013
12K in 58 mins
In Malaba. Today's grind was a mostly uphill route. On Tarmac since it rained hard last night. I will take it.
Hitting the road back to Nai.
Cheers.
A
Hitting the road back to Nai.
Cheers.
A
Wednesday, April 3, 2013
10x1000m
I was in naks this morning and since I had missed my runs for the last two days, today was a must. I left the hotel room @6am. It was still dark. I wanted to go really fast so I looked for a 1Km stretch as I jogged. And I finally did find one. It was a place with a slope and that slope gave me the first hill workout this year. It had a dirt section of about 800m. Rocky but okay. I had to dig deep to complete the workout because the hill did a number on me. And this is what I returned.
4:34, 4:40, 4:08, 4:46, 4:01, 4:45, 4:02, 4:49, 4:21, 4:54
After the run, I decided to jog back to the hotel. 4K later, I decided I was not gonna find it and so I got a boda boda guy to take me. It was a hard workout. Just what I was craving.
My weight is not good but I have been steadily improving for the past six weeks. I hope I get to nail that sucker somehow. Anyways, hillwork and weight will come in when I start plateauing.
Cheers
4:34, 4:40, 4:08, 4:46, 4:01, 4:45, 4:02, 4:49, 4:21, 4:54
After the run, I decided to jog back to the hotel. 4K later, I decided I was not gonna find it and so I got a boda boda guy to take me. It was a hard workout. Just what I was craving.
My weight is not good but I have been steadily improving for the past six weeks. I hope I get to nail that sucker somehow. Anyways, hillwork and weight will come in when I start plateauing.
Cheers
Monday, April 1, 2013
32K in 2:47:36 avg pace 5:14min/Km
On Saturday night, it rained the whole night and as Sunday morning approached, I was split between postponing the run to Monday or going ahead with it. Plus, my groin was painful!
What to do?
I decided to go hammer it because there was no telling whether Monday would be any more condusive. Plus, if you wait for a perfect day, you will never get anything done. And one thing marathon training has taught me is that you learn to run in the storm, not wait for it to stop. Plus, a ship that can not ride a storm cannot make it to the destination.
So I walked to my starting point as I felt out my groin. Ouch. It ached. But since I was not going to be taking sudden turns in this run, I didnt expect it to worsen.
It had rained but it was not raining so I decided to stay on the tarmac and avoid slippery or muddy sections of the road.
I started conservatively knowing that I would start to push from about 16Kms. It went very well. From the 8th Km, it drizzled a little then it stopped. The road was good, the air was clean and I had a grip on the tarmac.
This time, I was strong throughout and even though the hills kicked my butt from the 23rd Km, I wasnt totally wasted. I was able to maintain a semi-decent pace and look and even manages a sub 5min/Km last lap.
I was strong when I finnished meaning I didn't leave everything on the road and that is something I have vowed to do next time as I seek to get faster and stronger. I was able to concentrate better and my feet werent as heavy as lead and I was not as scared of the hill.
In summary, 5K in 24:04, 10K in 48:49 12K in 58:42 15K in 1:13, 21K in 1:44 24K in 2:00:25, 28K in 2:23:43 and the 32K in 2:47:32.
I am very pleased with this because a fortnight ago I did the same distance in 2:57:21. My average pace on Sunday was 5:14min/Km compared to 5:32min/Km.
Last time, at Kilometers 26, 27, 28, 29 and 30th Km I returned 6:24, 6:25,6:45, 7:54, 7:05 - that is a 34:23 5K! this time I returned 5:52.3, 6:04.9, 5:54.1, 6:47.7, 6:20.4 which is a 30:57 5K. That is a good improvement. That is the toughest section because its hilly and my legs are most tired.
I now seek to do the same distance in sub 2:40 on 14th April. This time I should clear 25K in 2 hours flat. I will keep my training the same: tempo runs and repetitions during the week for speed and strength.
Keep running fellas!
Cheers.
A
What to do?
I decided to go hammer it because there was no telling whether Monday would be any more condusive. Plus, if you wait for a perfect day, you will never get anything done. And one thing marathon training has taught me is that you learn to run in the storm, not wait for it to stop. Plus, a ship that can not ride a storm cannot make it to the destination.
So I walked to my starting point as I felt out my groin. Ouch. It ached. But since I was not going to be taking sudden turns in this run, I didnt expect it to worsen.
It had rained but it was not raining so I decided to stay on the tarmac and avoid slippery or muddy sections of the road.
I started conservatively knowing that I would start to push from about 16Kms. It went very well. From the 8th Km, it drizzled a little then it stopped. The road was good, the air was clean and I had a grip on the tarmac.
This time, I was strong throughout and even though the hills kicked my butt from the 23rd Km, I wasnt totally wasted. I was able to maintain a semi-decent pace and look and even manages a sub 5min/Km last lap.
I was strong when I finnished meaning I didn't leave everything on the road and that is something I have vowed to do next time as I seek to get faster and stronger. I was able to concentrate better and my feet werent as heavy as lead and I was not as scared of the hill.
In summary, 5K in 24:04, 10K in 48:49 12K in 58:42 15K in 1:13, 21K in 1:44 24K in 2:00:25, 28K in 2:23:43 and the 32K in 2:47:32.
I am very pleased with this because a fortnight ago I did the same distance in 2:57:21. My average pace on Sunday was 5:14min/Km compared to 5:32min/Km.
Last time, at Kilometers 26, 27, 28, 29 and 30th Km I returned 6:24, 6:25,6:45, 7:54, 7:05 - that is a 34:23 5K! this time I returned 5:52.3, 6:04.9, 5:54.1, 6:47.7, 6:20.4 which is a 30:57 5K. That is a good improvement. That is the toughest section because its hilly and my legs are most tired.
I now seek to do the same distance in sub 2:40 on 14th April. This time I should clear 25K in 2 hours flat. I will keep my training the same: tempo runs and repetitions during the week for speed and strength.
Keep running fellas!
Cheers.
A
Thursday, March 28, 2013
10X1000m - groin pull
I attended a cocktail last night and woke up with a full stomach. Damn uncomfortable feeling. I decided to do 1000m repeats. Targeting ten reps.
So I jogged to the pitch. After a while guys started streaming in.
I started sluggishly, my belly a sack of sand attached to my midsection. At the 3rd k, my feet were so heavy and I was struggling like hell. I felt heavy and I just couldn't move, hard as I tried. I could not believe it. Was it that the overeating had caught up with me or was it that my legs had not recovered from the 13K?
But I decided to soldier on even as I was getting my ass kicked and surprisingly, by the 5th Km, my body started to gerrit just when I was considering conceding and doing doable excercises like 100m repeats. It was still hard but at least I was clocking semi-decent speeds.
Ultimately I managed to do 10x1000m.Tough as hell. I think I have injured my groin I need to read up on groin injury.
Here are my splits:
4:16
4:18
4:20
4:22
4:14
4:12
4:16
4:08
4:08
4:01
Now I rest and nurse this groin thingy. Keep running fellas!
So I jogged to the pitch. After a while guys started streaming in.
I started sluggishly, my belly a sack of sand attached to my midsection. At the 3rd k, my feet were so heavy and I was struggling like hell. I felt heavy and I just couldn't move, hard as I tried. I could not believe it. Was it that the overeating had caught up with me or was it that my legs had not recovered from the 13K?
But I decided to soldier on even as I was getting my ass kicked and surprisingly, by the 5th Km, my body started to gerrit just when I was considering conceding and doing doable excercises like 100m repeats. It was still hard but at least I was clocking semi-decent speeds.
Ultimately I managed to do 10x1000m.Tough as hell. I think I have injured my groin I need to read up on groin injury.
Here are my splits:
4:16
4:18
4:20
4:22
4:14
4:12
4:16
4:08
4:08
4:01
Now I rest and nurse this groin thingy. Keep running fellas!
Tuesday, March 26, 2013
13K in 1:00:22. I have a Kick!
I was up @ 5:35am. By 5:50 I was ready. I pulled back the curtain and peered outside.
There was life but no light. It was still dark. I stretched and put on the telly. Power Breakfast was being advertised as coming up next. I flipped channels. The Star is packed with Indian stuff.
I checked again at 6am.
Still dark. I removed my days clothes from my suitcase. 6:07am. Peered outside.
Still dark.
Darkness be damned. If the mountain cannot come to Moses, Moses will freakin go to the bloody mountain.
I stepped outside. It wasn't cold but that's expected because we are near the lake.
At some part of the street, I met about eight dogs. Some stretching and displaying their fangs, some just lying about waiting for some action.
There was no other way to the field and I wasn't gonna risk being mauled by a pack of mangy dogs. So I acted like I was making a U turn hoping to use someone as experiment. A guy and a woman walked past me and then them so I did too.
It was still dark by the time I reached the pitch. I figured it must have been about 6:20am.
Are these guys so inactive that even daylight feels its wasting itself on them?
Aaanyways, I decided to start. I didnt have much time. I needed to be at the meeting by 8:30am.
So I started. Some guys came trickling in after ten minutes and by the time I was finnishing, there were about 8 guys scattered all over the pitch.
Four clueless ones doing Karate moves. One semi-fit one jogging several laps. One zombie attempting backpedaling in slow motion with his heavy feet dragging in the dirt. One guy I had wasted sitting and watching me go round and round.
Two guys smoking bhang and just watching. An old man sparring alone. Two guys doing 40 metres suicide laps.
At any rate, it went well. I am improving my running style. I have a style where I dont lift my feet high and I can move quite fast in that style except it seems to tax my quads.
On the last lap, I decided to lift my feet and finnish fast. I wanted to do 13K in under one hour! I was so strong with 100m to go but I was suddenly through! I was flying and could have done another 200m fast! But It was over and I had met my goal.
Then it hit me!
I have a kick!
I have a finnishing kick! If I had started 500m earlier, I could have cleared 13K in under 1 hour!
So now that is something I need to start perfecting.
My final time for the 13K was 1:00:22 average pace 4:39min/Km. This is very encouraging. I hope by the end of April I will be able to do 14k in 1 hour. That will be explosive. But first, lets nail this 13K in one hour target first.
I note that I run in surges, which may not be very efficient. I need to learn to pace myself better.
The splits:
1 4:44.3
2 4:46.7
3 4:42.4
4 4:40.3
5 4:39.9
6 4:40.3
7 4:37.0
8 4:36.2
9 4:40.3
10 4:44.5
11 4:35.8
12 4:39.3
13 4:15.2
Last 5K in 22:53. Not bad.
There was life but no light. It was still dark. I stretched and put on the telly. Power Breakfast was being advertised as coming up next. I flipped channels. The Star is packed with Indian stuff.
I checked again at 6am.
Still dark. I removed my days clothes from my suitcase. 6:07am. Peered outside.
Still dark.
Darkness be damned. If the mountain cannot come to Moses, Moses will freakin go to the bloody mountain.
I stepped outside. It wasn't cold but that's expected because we are near the lake.
At some part of the street, I met about eight dogs. Some stretching and displaying their fangs, some just lying about waiting for some action.
There was no other way to the field and I wasn't gonna risk being mauled by a pack of mangy dogs. So I acted like I was making a U turn hoping to use someone as experiment. A guy and a woman walked past me and then them so I did too.
It was still dark by the time I reached the pitch. I figured it must have been about 6:20am.
Are these guys so inactive that even daylight feels its wasting itself on them?
Aaanyways, I decided to start. I didnt have much time. I needed to be at the meeting by 8:30am.
So I started. Some guys came trickling in after ten minutes and by the time I was finnishing, there were about 8 guys scattered all over the pitch.
Four clueless ones doing Karate moves. One semi-fit one jogging several laps. One zombie attempting backpedaling in slow motion with his heavy feet dragging in the dirt. One guy I had wasted sitting and watching me go round and round.
Two guys smoking bhang and just watching. An old man sparring alone. Two guys doing 40 metres suicide laps.
At any rate, it went well. I am improving my running style. I have a style where I dont lift my feet high and I can move quite fast in that style except it seems to tax my quads.
On the last lap, I decided to lift my feet and finnish fast. I wanted to do 13K in under one hour! I was so strong with 100m to go but I was suddenly through! I was flying and could have done another 200m fast! But It was over and I had met my goal.
Then it hit me!
I have a kick!
I have a finnishing kick! If I had started 500m earlier, I could have cleared 13K in under 1 hour!
So now that is something I need to start perfecting.
My final time for the 13K was 1:00:22 average pace 4:39min/Km. This is very encouraging. I hope by the end of April I will be able to do 14k in 1 hour. That will be explosive. But first, lets nail this 13K in one hour target first.
I note that I run in surges, which may not be very efficient. I need to learn to pace myself better.
The splits:
1 4:44.3
2 4:46.7
3 4:42.4
4 4:40.3
5 4:39.9
6 4:40.3
7 4:37.0
8 4:36.2
9 4:40.3
10 4:44.5
11 4:35.8
12 4:39.3
13 4:15.2
Last 5K in 22:53. Not bad.
Sunday, March 24, 2013
Disposed Syringes, Zombified vampires and broken strings
I arrived in Mwanza today.
Geographically, Mwanza should be Kenyas Kisumu. But its more like Mombasa in terms of lifestyle and the architecture of the dwellings.
I sought out their nearest stadium since the roads dont seem to have non-tarmacked sections. And I really dont want to kill my knees.
And so I was pointed in a vague direction. I told the receptionist not to worry too much. I will find it.
And I did. After all, changaa drinkers are able to find changaa dens in new territories quickly and efficiently.
So runners must also be able to find running places quickly and efficiently.
It was a nice field. Nyamananga stadium. Stone wall, a dirt pitch, three gates and some grass at the edges.
Perfect.
Exactly what I needed.
But there was no one on the pitch.
It was about 5:30pm but it was still hot. Nobody to even kick a football here? Hmmmm....
Then I noticed a line of several guys, about twenty of them, seated in the shadows, backs leaning against the stone fence. Talking, lounging, sprawled, moving amongst themselves and chatting. In Nairobi, if you spot idle youth in such a large number, that is a danger zone and you should get the fuck out.
The very fact that there was no one in this beautiful field was a sign that I had walked into a den of addicts.
Some were huddled in pairs, about four pairs but the main groups were two and they all stayed away from the sun. Thats why I call them vampires.
I didnt make eye contact with them. I warmed up for two laps. Soaking up every detail, picking up their body language and demeanour. I just wanted to project confidence, and to show them that their presence dint bother me: they were like a fly on the wall for me and I was not there because of them.
I spotted burst condoms, several syringe papers, several strings and general lack of energy from them. These guys were like zombies. There were no spirited, energetic fights that young guys engage in when they are in such groups. No shouting matches. Just a buzz, like guys in the market place. Tired eyes watched me.
After evaluating the material culture of what was dropped on the field while stretching and picking up their body language, I knew I could run here without any problem. If any misguided punkass addict approached me, I would roll with them so fast, they wont know what happened.
So I did 6K in 4:01, 4:08, 4:08, 4:12, 4:03, 4:31. I wanted to do 1000m x 10
But when I did 4:31, I decided to pull the plug. It was just too freakin hot and the heat was taking a rapid toll on me. Plus, I had chosen not to take a decent lunch so I was weak. I took it. Stretched and walked back to my hotel room.
These guys have a serious drug problem. Probably worse than Mombasa because in Mombasa, at least kids still play football. Here, every bugger is just there for the needle.
I will do two tempo runs then wait for Sunday.
Geographically, Mwanza should be Kenyas Kisumu. But its more like Mombasa in terms of lifestyle and the architecture of the dwellings.
I sought out their nearest stadium since the roads dont seem to have non-tarmacked sections. And I really dont want to kill my knees.
And so I was pointed in a vague direction. I told the receptionist not to worry too much. I will find it.
And I did. After all, changaa drinkers are able to find changaa dens in new territories quickly and efficiently.
So runners must also be able to find running places quickly and efficiently.
It was a nice field. Nyamananga stadium. Stone wall, a dirt pitch, three gates and some grass at the edges.
Perfect.
Exactly what I needed.
But there was no one on the pitch.
It was about 5:30pm but it was still hot. Nobody to even kick a football here? Hmmmm....
Then I noticed a line of several guys, about twenty of them, seated in the shadows, backs leaning against the stone fence. Talking, lounging, sprawled, moving amongst themselves and chatting. In Nairobi, if you spot idle youth in such a large number, that is a danger zone and you should get the fuck out.
The very fact that there was no one in this beautiful field was a sign that I had walked into a den of addicts.
Some were huddled in pairs, about four pairs but the main groups were two and they all stayed away from the sun. Thats why I call them vampires.
I didnt make eye contact with them. I warmed up for two laps. Soaking up every detail, picking up their body language and demeanour. I just wanted to project confidence, and to show them that their presence dint bother me: they were like a fly on the wall for me and I was not there because of them.
I spotted burst condoms, several syringe papers, several strings and general lack of energy from them. These guys were like zombies. There were no spirited, energetic fights that young guys engage in when they are in such groups. No shouting matches. Just a buzz, like guys in the market place. Tired eyes watched me.
After evaluating the material culture of what was dropped on the field while stretching and picking up their body language, I knew I could run here without any problem. If any misguided punkass addict approached me, I would roll with them so fast, they wont know what happened.
So I did 6K in 4:01, 4:08, 4:08, 4:12, 4:03, 4:31. I wanted to do 1000m x 10
But when I did 4:31, I decided to pull the plug. It was just too freakin hot and the heat was taking a rapid toll on me. Plus, I had chosen not to take a decent lunch so I was weak. I took it. Stretched and walked back to my hotel room.
These guys have a serious drug problem. Probably worse than Mombasa because in Mombasa, at least kids still play football. Here, every bugger is just there for the needle.
I will do two tempo runs then wait for Sunday.
Thursday, March 21, 2013
Mister Speed...Is that you?
Despite the rough, sometimes muddy and narrow nature of the pitch, I did go for some speed runs yesterday. It went very well and I have improved a lot from last week. I did 8x1000m with the times as follows: 3:59, 4:04, 4:04, 4:04, 4:05, 4:06, 4:01, 3:58.
Compare this to last weeks 7x1000m splits which were: 4:17, 4:13, 4:18, 4:12, 3:57, 4:24, 4:26.
Great. I am eating clean now. Lets see how it goes.
A
Compare this to last weeks 7x1000m splits which were: 4:17, 4:13, 4:18, 4:12, 3:57, 4:24, 4:26.
Great. I am eating clean now. Lets see how it goes.
A
Wednesday, March 20, 2013
Moving On...
I did 12K jana for 58:01 mins. Slower than last week but my legs had not completely recovered from the 32K on Sunday. At any rate, I will take it.
Keep running.
A
Keep running.
A
Sunday, March 17, 2013
32K in 2:57:21 avg pace 5:32 min/km
I
was aiming to break my 3hrs barrier for 32K and I did. I was up at 6am
and cleared the first 12K in 59 mins and was at 23.2K in 2 hours then I
slugged out the rest of the distance. At 26K my time was about 2:16:xx
A fortnight ago I did the same distance (32k) in 3:15 so this was close to a 17 mins improvement.
It was not easy and my body is in pain right now. Towards the end, I had to grit my teeth and grunt in exertion. I just wanted to push myself and give everything. As I do nowadays for recovery, I will walk home today. I did not suffer a headache after the run so I believe I have sorted my hydration problem. The solution is to wear no more jackets irrespective of how cold the morning is - just wear a singlet and go hard. I mean, this is tropical Africa near the equator, not freaking European winter.
My aim ultimately (by July) is to do 32K at about 2:30 (4:45 mins per Km for 32Kms). By that time, a 1:30 21k should be doable because I should be having very strong and fast legs by then.
I have learnt several things in the last four weeks which I just want to go through.
My average pace was 5:32 min/km if I improve my average pace by 15 seconds i.e. 5:17, that will take me to sub 2:50. I can see my main battle starts from 19K (at which point my average was 5:05 min/km) so 19K is when I need to ensure I am IN the fight, and not doing any autopilot business. Every Km must count and I must strive to stay sub 5:25 and also strive not to deteriorate so badly on the hill at 26, 27, 28,29 and 30th Km (where I returned 6:24, 6:25,6:45, 7:54 [yes, legs completely fucked up] and 7:05) - that is a 34:23 5K!
So, barring any injury, this Sunday I will do hills in preparation for my next shot at 32K.
Cheers.
A fortnight ago I did the same distance (32k) in 3:15 so this was close to a 17 mins improvement.
It was not easy and my body is in pain right now. Towards the end, I had to grit my teeth and grunt in exertion. I just wanted to push myself and give everything. As I do nowadays for recovery, I will walk home today. I did not suffer a headache after the run so I believe I have sorted my hydration problem. The solution is to wear no more jackets irrespective of how cold the morning is - just wear a singlet and go hard. I mean, this is tropical Africa near the equator, not freaking European winter.
My aim ultimately (by July) is to do 32K at about 2:30 (4:45 mins per Km for 32Kms). By that time, a 1:30 21k should be doable because I should be having very strong and fast legs by then.
I have learnt several things in the last four weeks which I just want to go through.
- Last year, running several miles meant I often went to my runs less than 100% recovered and so I was never able to run hard enough to hit all the cylinders. That is why I got my ass kicked @ Stanchart Marathon: I was strong but slow. This year, I will be running less weekly mileage but every run will be a quality run. The only good thing is that running those several miles gave me strong legs to enable me run 32K w/o going through a slow buildup to that distance.
- Running long is best for Sunday when there is less vehicular and human traffic. Yesterdays run was fun. It was the first Sunday run I have done in a while.
- I will use the two shorter weekday runs for strength, flexibility by incorporating heel-toe walks for my calves and shins, lunges for my knees and quads, One-legged squats for quads and balance, Jump squats, Hip rotation and ITBL stretch squats. And speed runs. Then on Sundays I go all out.
- Believe that during rest is when you improve. Rest completely. Recover then train hard again. Repeat.
- Dont wear a jacket during the morning run especially if you will be running for more than two hours. You will be overdressed and will get excessively dehydrated especially if the Sun comes out early.
- Strengthen your muscles through variety and excercises that target muscle groups.
- It is true that you can't lose endurance fitness in 14 days especially if you are doing other exercises - so I will probably be doing my 32K run every 14 days.
- Warm up or start at moderate pace.
My average pace was 5:32 min/km if I improve my average pace by 15 seconds i.e. 5:17, that will take me to sub 2:50. I can see my main battle starts from 19K (at which point my average was 5:05 min/km) so 19K is when I need to ensure I am IN the fight, and not doing any autopilot business. Every Km must count and I must strive to stay sub 5:25 and also strive not to deteriorate so badly on the hill at 26, 27, 28,29 and 30th Km (where I returned 6:24, 6:25,6:45, 7:54 [yes, legs completely fucked up] and 7:05) - that is a 34:23 5K!
So, barring any injury, this Sunday I will do hills in preparation for my next shot at 32K.
Cheers.
Thursday, March 14, 2013
Looking for Mister Speed
I did seven 1Km repeats yesterday. My speed is coming back. 4:17, 4:13, 4:18, 4:12, 3:57 (this was unintended - some guy challenged me), 4:24, 4:26
I was supposed to do 8 reps but darkness crept in and I had a meeting.
I now need to sort my evening binge eating habits.
Mister speed, I am coming for ya!
A
I was supposed to do 8 reps but darkness crept in and I had a meeting.
I now need to sort my evening binge eating habits.
Mister speed, I am coming for ya!
A
Tuesday, March 12, 2013
Clawing Back...
I did a one hour run on Thursday and completed 12K in 1:00:46.
My calf injury was alive and well and my calf was tight and sore. So I pulled back and didnt run over the weekend. On Monday I walked home. My calf felt alright.
So yesterday, Tuesday, I was back at it and did 12K in 57:56. Which is an improvement. I was definitely faster and I was able to commit myself into it much better. A cramp threatened but never materialized. I now want to try my best to be able to do the 12K in 55mins then I complete the one hour run then I can start to focus on completing 14K in 1 hour.
I have found a way to manage my weight. I am a kind of sugar addict and that is the bane of my weight issue. I pick apples at Nakumatt and have substituted them with bread and tea. Its working.
Keep running.
A
My calf injury was alive and well and my calf was tight and sore. So I pulled back and didnt run over the weekend. On Monday I walked home. My calf felt alright.
So yesterday, Tuesday, I was back at it and did 12K in 57:56. Which is an improvement. I was definitely faster and I was able to commit myself into it much better. A cramp threatened but never materialized. I now want to try my best to be able to do the 12K in 55mins then I complete the one hour run then I can start to focus on completing 14K in 1 hour.
I have found a way to manage my weight. I am a kind of sugar addict and that is the bane of my weight issue. I pick apples at Nakumatt and have substituted them with bread and tea. Its working.
Keep running.
A
Thursday, March 7, 2013
Trying to claw my way back
I did 32K on Sato in 3:15. What is great is that I completed the run even though I was slow. The previous week I bonked very badly at 29K.
I seem to have picked another calf injury so I took 4 days off as we went for our National elections. I did a one hour run yesterday and covered 12K. I have improved slightly. I will monitor the calf today and see how its doing.
If its manageable, I will give the 32K another stab over the weekend.
If I get another injury, maybe I will step back and use a more conservative training approach. But I hope I don't because I am all for pushing myself hard this year.
A
I seem to have picked another calf injury so I took 4 days off as we went for our National elections. I did a one hour run yesterday and covered 12K. I have improved slightly. I will monitor the calf today and see how its doing.
If its manageable, I will give the 32K another stab over the weekend.
If I get another injury, maybe I will step back and use a more conservative training approach. But I hope I don't because I am all for pushing myself hard this year.
A
Monday, March 4, 2013
Monday, February 25, 2013
21K
I went for 21K this morning. Completed in 2 hours flat. I have lost lotsa fitness. But I am working my way back.
A
A
Sunday, February 24, 2013
This is Muthafuckin War, Bro. You read me?
This is Feb 2013. I have already had an injury and yet we just got started. No matter, I am past the injury now and my sights are set on my goals.
Last year, I respected the distance, gradually pushed up the mileage and did recovery runs and I followed the advice that if you are training for a 21K, your long run need not be more than 21K.
Total garbage. I have realized that the internet is full of crap. 99% of marathon-related articles are aimed at people who want to finnish, not to race.
Now I know so I am stepping away from that puerile crap.
Yes, I didn't get injured much: I got an ITBL and then a PF that lasted more than seven months which I was able to run through.
But I didn't lose much weight, I didn't meet my goals and I never got as fast as I could have. This is comfort zone crap for sissies.
So this year, it is a muthafuckin war, no cutie-pie-crap. We strap on our shoes, pick the water bottle and go the muthafuckin distance. As fast as I can. No recovery runs. No nothin.
So I went for a scheduled 32K run on Sato. I was supposed to have it done in 3 hours. I was on target up to 20K. Then I started tiring, which was not surprising because I am just coming back from and injury and haven't ran long distance for a while. In fact, that fatigued state is the target of the long run because it teaches you to fight past that fatigue and it freaking pushes your muscles. The result is mental toughness, stronger muscles and overall strength and speed. So as much as I was getting my soul destroyed and baked in the open sun, I appreciated that there is no act of creation without destruction. So I drained my energy reserves and moved on. By 24K, I was an empty shell and I started walking. Then I combined walking and running up to 27K. At which point, It took all the years of discipline and hard work I have ingrained in myself to stop me from just placing my ass on the nearest flat surface and letting the fatigue ease away. My energy was gone, my legs were shot. Every stone or brick that lay on the roadside looked like a soft leather seat just begging me to sit on it, even just for a few seconds. My legs wanted to sleep. I had to stop a few times and shake my head for the stars to go away and to get a grip on my consciousness lest I pass out. I looked around desperately for a boda boda and surprisingly, there was none. I walked with the 50/= clutched in my hand, ready to pump money into the economy. But like they say, when a monkeys day to die arrives, every tree becomes slippery. I usually use the 50/= to buy the sunday paper but this time, I didnt even want to look at the headlines. Fuck the politicians. I just wanted to reach home before I become part of the local news .
I didn't stretch. For the first time, I had no energy to stretch. I just wanted to reach home.
My muscles ached like hell for several hours and I felt exactly how I felt the first time I ran 21K more than six years ago - like I have ran into something bigger than me. Like I have reached outside my comfort zone. And its a delightful, exciting feeling. Beautiful pain. Painful reward.
This is my rebirth. Blood, sweat and tears.
I feel challenged and now I must devote my faculties toward meeting that challenge. I have lost my fitness. I must get it back, and move past it. This is war motherfocker. I am telling ya.
Last year, I respected the distance, gradually pushed up the mileage and did recovery runs and I followed the advice that if you are training for a 21K, your long run need not be more than 21K.
Total garbage. I have realized that the internet is full of crap. 99% of marathon-related articles are aimed at people who want to finnish, not to race.
Now I know so I am stepping away from that puerile crap.
Yes, I didn't get injured much: I got an ITBL and then a PF that lasted more than seven months which I was able to run through.
But I didn't lose much weight, I didn't meet my goals and I never got as fast as I could have. This is comfort zone crap for sissies.
So this year, it is a muthafuckin war, no cutie-pie-crap. We strap on our shoes, pick the water bottle and go the muthafuckin distance. As fast as I can. No recovery runs. No nothin.
So I went for a scheduled 32K run on Sato. I was supposed to have it done in 3 hours. I was on target up to 20K. Then I started tiring, which was not surprising because I am just coming back from and injury and haven't ran long distance for a while. In fact, that fatigued state is the target of the long run because it teaches you to fight past that fatigue and it freaking pushes your muscles. The result is mental toughness, stronger muscles and overall strength and speed. So as much as I was getting my soul destroyed and baked in the open sun, I appreciated that there is no act of creation without destruction. So I drained my energy reserves and moved on. By 24K, I was an empty shell and I started walking. Then I combined walking and running up to 27K. At which point, It took all the years of discipline and hard work I have ingrained in myself to stop me from just placing my ass on the nearest flat surface and letting the fatigue ease away. My energy was gone, my legs were shot. Every stone or brick that lay on the roadside looked like a soft leather seat just begging me to sit on it, even just for a few seconds. My legs wanted to sleep. I had to stop a few times and shake my head for the stars to go away and to get a grip on my consciousness lest I pass out. I looked around desperately for a boda boda and surprisingly, there was none. I walked with the 50/= clutched in my hand, ready to pump money into the economy. But like they say, when a monkeys day to die arrives, every tree becomes slippery. I usually use the 50/= to buy the sunday paper but this time, I didnt even want to look at the headlines. Fuck the politicians. I just wanted to reach home before I become part of the local news .
I didn't stretch. For the first time, I had no energy to stretch. I just wanted to reach home.
My muscles ached like hell for several hours and I felt exactly how I felt the first time I ran 21K more than six years ago - like I have ran into something bigger than me. Like I have reached outside my comfort zone. And its a delightful, exciting feeling. Beautiful pain. Painful reward.
This is my rebirth. Blood, sweat and tears.
I feel challenged and now I must devote my faculties toward meeting that challenge. I have lost my fitness. I must get it back, and move past it. This is war motherfocker. I am telling ya.
Thursday, February 21, 2013
I am sluggish - and in Pain
My hammies are sore. And after some speed runs yesterday, the calves too. I was averaging 4:25, which is slow as ef.
I step back today and tomorrow. Then Sato, I sink my teeth in.
I step back today and tomorrow. Then Sato, I sink my teeth in.
Tuesday, February 19, 2013
I am now okay - lets refocus. Shall we?
I ran for an hour yesterday - did about 11.5K. Then I walked for 11.5K.
My leg is fine now. At least I know one more weakness is sorted. So going forward, I should always ensure my knees, calves (ankles), shins and back are strong and flexible. Hamstrings are covered by running itself and the stretches. The quads will be covered by the squats and the quads cover the knees.
I have decided that since I was getting stomach cramps even when I quit the roller, I will be using the roller anyway. No looking back.
This is the year of going the distance. Weight loss, speed, strength, discipline. You name it. This is it.
Cheers.
J
My leg is fine now. At least I know one more weakness is sorted. So going forward, I should always ensure my knees, calves (ankles), shins and back are strong and flexible. Hamstrings are covered by running itself and the stretches. The quads will be covered by the squats and the quads cover the knees.
I have decided that since I was getting stomach cramps even when I quit the roller, I will be using the roller anyway. No looking back.
This is the year of going the distance. Weight loss, speed, strength, discipline. You name it. This is it.
Cheers.
J
Wednesday, February 13, 2013
I will Always Run Where I want to
This is a Brilliant Post from Saltyrunning.com
I Will Always Run Where I want To
Yet I will run where I want to run, damn it. I will run early in the morning like Sarah and I will run alone on trails like Chelsea. I won’t be stupid, but I also will not become a paranoid mess trying to avoid something that is so rare and unlikely and so so out of my control. I doubt either Sarah or Chelsea did anything wrong or could have avoided their fate. To think otherwise is blaming the victim and and in a way pointing the finger at her running. I refuse to do that. You see women are attacked, raped and murdered when going shopping, yet no one seems to have a call to arms that women stop shopping alone or stop shopping at night or only go to stores with their dog.
It is very unlikely that a crazed maniac will ever be waiting for me out on those trails. It is also unlikely that a crazed maniac will ever be waiting for me in the parking lot of the grocery store as I make a quick stop for milk for my kids or a crazed maniac will find a way into my home and wait for me when I get there. Living my life assuming there is a crazed maniac lurking around every corner is not living, at least in my mind. Of course I will be alert and try to avoid shopping at 2:00 a.m. and I will lock my doors and take reasonable safety precautions. But, damn it, I will always run where I want to.
I will not wear headphones and I will be alert. I’ll always know where I am and know how to get to other people. I will trust my instincts and I will do whatever I need to do to protect myself should I be confronted by a threat. I will frequently switch up my routes and the time of day that I run. These are all precautions that make sense for me. But I won’t be scared and, damn it, I won’t quit doing what I love.
I am by no means advocating ignoring safety experts in any way. What I am suggesting is that we look at these guides and do what is reasonable to do in our lives. If a woman runner is murdered it IS NOT HER FAULT even if she wore headphones or ran alone or didn’t bring pepper spray or ran at night or ran naked by herself on the trails at night wearing headphones. We have to be sensible and protect ourselves the best we can, but we also must continue living despite the possibility that awful things might happen.
So run where you want to run, because I will. Damn it.
I wish my wife could read this.
I Will Always Run Where I want To
Yet I will run where I want to run, damn it. I will run early in the morning like Sarah and I will run alone on trails like Chelsea. I won’t be stupid, but I also will not become a paranoid mess trying to avoid something that is so rare and unlikely and so so out of my control. I doubt either Sarah or Chelsea did anything wrong or could have avoided their fate. To think otherwise is blaming the victim and and in a way pointing the finger at her running. I refuse to do that. You see women are attacked, raped and murdered when going shopping, yet no one seems to have a call to arms that women stop shopping alone or stop shopping at night or only go to stores with their dog.
It is very unlikely that a crazed maniac will ever be waiting for me out on those trails. It is also unlikely that a crazed maniac will ever be waiting for me in the parking lot of the grocery store as I make a quick stop for milk for my kids or a crazed maniac will find a way into my home and wait for me when I get there. Living my life assuming there is a crazed maniac lurking around every corner is not living, at least in my mind. Of course I will be alert and try to avoid shopping at 2:00 a.m. and I will lock my doors and take reasonable safety precautions. But, damn it, I will always run where I want to.
I will not wear headphones and I will be alert. I’ll always know where I am and know how to get to other people. I will trust my instincts and I will do whatever I need to do to protect myself should I be confronted by a threat. I will frequently switch up my routes and the time of day that I run. These are all precautions that make sense for me. But I won’t be scared and, damn it, I won’t quit doing what I love.
I am by no means advocating ignoring safety experts in any way. What I am suggesting is that we look at these guides and do what is reasonable to do in our lives. If a woman runner is murdered it IS NOT HER FAULT even if she wore headphones or ran alone or didn’t bring pepper spray or ran at night or ran naked by herself on the trails at night wearing headphones. We have to be sensible and protect ourselves the best we can, but we also must continue living despite the possibility that awful things might happen.
So run where you want to run, because I will. Damn it.
I wish my wife could read this.
Injury Persists...
Yes. I went and ran jana. After 35mins. It started aching. By night time, it was sore.
This really sucks. I now miss running. Gotta stay away from it for a while now. Damn.
No matter. Its a soft tssue injury and will be fine soon. For now, I just need to keep walking and watch my diet.
Cheers.
A
This really sucks. I now miss running. Gotta stay away from it for a while now. Damn.
No matter. Its a soft tssue injury and will be fine soon. For now, I just need to keep walking and watch my diet.
Cheers.
A
Tuesday, February 12, 2013
Looking For a Writing Job: Test Essay
So I want to start getting paid for writing. I met a crowdsourcer and he told me the client has a test and he would gauge my quality of writing based on how I perform on the test.
Bring it on I say. Bring the motherfocker on bro.
So whats the test?
You have 2 days to complete this assignment.
Task requirements:
Sources: 2 (mandatory!)
Number of Pages: 2-3
Topic: There is no hope of doing perfect research (griffiths, 1998, p97). Do you agree?
Description: Discuss with detailed reference to at least two examples of research done.
MLA style.
Any kind of plagiarism or copyright violation is restricted.
It turns out this is a standard test for writers and there are several takes on it see here and here and here and here and here and so on and so forth. At any rate, I got tied up in meetings on Monday and had a crowded weekend so I only had three hours to research, put my thoughts together and write up a coherent response to the question.
My Response:
Whaddya think? Well, the client agreed and I should get started soon. I have been walking and now I think my calf has healed. I will go for a trial run tadey.
Cheers guys
Bring it on I say. Bring the motherfocker on bro.
So whats the test?
You have 2 days to complete this assignment.
Task requirements:
Sources: 2 (mandatory!)
Number of Pages: 2-3
Topic: There is no hope of doing perfect research (griffiths, 1998, p97). Do you agree?
Description: Discuss with detailed reference to at least two examples of research done.
MLA style.
Any kind of plagiarism or copyright violation is restricted.
It turns out this is a standard test for writers and there are several takes on it see here and here and here and here and here and so on and so forth. At any rate, I got tied up in meetings on Monday and had a crowded weekend so I only had three hours to research, put my thoughts together and write up a coherent response to the question.
My Response:
Jacob Aliet
11 February 2013
Perfect Research: Is there Hope for One?
In addressing the question about whether there is hope of doing perfect
research, we must first begin by understanding the clear meaning of the key
terms. We can then seek to answer it based on the information available on the
question. Research is an original contribution to the existing knowledge
(Kothari 2) and can also be described as a diligent and systematic inquiry or
investigation into a subject in order to discover or revise facts, theories or
applications. Merriam-Webster dictionary
defines the word perfect as the quality of being entirely without fault or defect, or as satisfying all
requirements.
The question itself is a subject of inquiry and it would be interesting
to find out how many researchers have set out to do research with the objective
of carrying out a perfect research and what their findings were. Researchers
generally undertake research in order to answer specific questions. Usually,
when the research yields the answers to the questions, the research is regarded
as a success. But depending on the meaning of the word perfection being applied,
even success may not be perfect. A satisfactory outcome may still be imperfect.
If we use the word perfect to refer to something exactly fitting the need in a
certain situation or for a certain purpose, then yes, there is hope of doing a
perfect research. And that would end the discussion.
However, in this paper, the word perfect is used to refer to the quality
of being excellent or complete beyond practical or theoretical improvement. Since
the judgement for perfection or otherwise must be made in time, perfection as a
concept is forever doomed to uncertainty about its true quality because we
don’t know what the future holds. Perfection also has an arbitrary nature among
men because what is perfect for a poet may not be perfect for a chemist or a
lover whose flaming love is unrequited.
We must also note that it is a question formulated by flawed beings
whose ability to understand perfection is itself not established. As such, from
a philosophical perspective, it may be deemed as an unanswerable question
because the seeker of the answer may not be fully capable of understanding the true answer to the question they are grappling
with themselves. For our purposes, we will set aside the philosophical
challenges and examine the question strictly in the context of research.
A perfect research may never be carried out because research as a method
of arriving at knowledge is itself not perfect and relies on imperfect
instruments. The process of research entails tasks that are subject to human
judgement and other variables. These include data collection, sampling design,
measurement tools and interpretation of data. These variables mean that when we
have the same research conducted by different people, we may still get
different results. This is with the exception of empirical or controlled
research, but even in such cases, the degree of accuracy is often adjusted to
simplify the results and make the ineluctable differences insignificant. In historical research, where hearsay,
second-hand testimony and secondary sources are used, a perfect research is
impossible and historians resort to argument to the best explanation to explain
certain historical events (McCullagh).
Another challenge in the way of carrying out a perfect research comes
about because of the problem of induction. Induction is a form of reasoning
that makes general propositions from specific examples. For example, when we
see white swans all the time and then conclude that all swans are white, that
is inductive reasoning. The problem with inductive reasoning is that we lack a
mechanism for verifying that, in the whole universe for example, there is no
black swan. In qualitative and social research, induction is employed when we derive
empirical generalisations and theoretical statements from the data. Using the
white swan example, research that is based on inductive reasoning suffers from
the unfounded assumption that swans are white in all worlds. As such, such
research cannot be guaranteed to be perfect.
Another problem is the finite and imperfect nature of resources at any
researcher’s disposal. This includes time available for the research, the
researcher’s knowledge of the subject and related subjects, the test subjects,
the technology used, the scope of the research and the research objectives
which are often specific. Because of their specific nature, they can only meet
specific needs and therefore cannot meet other needs and thus, cannot be
considered perfect. For example, social research may not be the perfect
research for determining the size of a neutrino. Biblical research is an
example of a field of inquiry that is rife with disagreements and paucity of
data. Indeed, even determining the authorship and dating of the New Testament
gospels can be so vexatious (Carrier).
Lastly, research entails discovery of new knowledge or revision of
existing knowledge. So a perfect research would yield knowledge that is beyond
improvement and would discover everything that is left to be discovered. But
discovery never stops because of the vast nature of our universe, the
unfathomable quality of what is unknown and what can be invented and the
limitless nature of questions that can be asked. A perfect research would
therefore close all lines of inquiry and that would go against the very spirit
of inquiry, which is what research is all about. So going by this point, a
perfect research is a contradiction in terms and is unachievable.
Based on the above reasons, I agree with Griffiths and conclude that
there is no hope of conducting a perfect research. We also note that perfection
is an unnecessary and unachievable goal to erect when conducting research
because we are imperfect beings in an imperfect world carrying out imperfect
tasks. Indeed, it is because of the imperfect nature of research work that we
endeavour to have clear research objectives and lay out research assumptions
and rely on experts during literature review to minimize the imperfections
inherent in research work.
Works Cited
Carrier Richard. Ignatian Vexation. Sept 17, 2008. Web. 11 Feb 2013.
Kothari C.R. Research Methodology Methods & Techniques. Second Edition. New
Delhi: New Age International Publisher, 2004.
McCullagh C. Behan. Justifying Historical Descriptions. New York: Cambridge University
Press, 1984.
"Perfect."
Merriam-Webster.com. Web. 11 Feb 2013.
Whaddya think? Well, the client agreed and I should get started soon. I have been walking and now I think my calf has healed. I will go for a trial run tadey.
Cheers guys
Wednesday, February 6, 2013
Week 1: Injury
I picked up a calf injury on Saturday when I went for a 32K run. I picked it slightly after 600m and it got very bad by 16K but I clenched my teeth, sucked it up and completed the run. But it was tough as hell. At any rate, cramps also fucked me up pretty bad so I took three hours and some change. Which is not so bad. But I was pretty wasted after that run.
So much that Sunday, I slept through the morning.
Monday I walked. Tuesday I went for a tempo run, clearing 6K in 29mins. I had to stop when the pain became unbearable.
I walked yesterday and will walk today and tomorrow. Hopefully, I can run again on Saturday. I walk for quick recovery and to keep my weight in check.
I have decided that every day I will not be running, I will be walking the 8K home
So for now, no running today. Let me give my leg some time to heal before I fuck it up permanently.
So this week its 32+6=38K. Am behind schedule.
Keep working!
So much that Sunday, I slept through the morning.
Monday I walked. Tuesday I went for a tempo run, clearing 6K in 29mins. I had to stop when the pain became unbearable.
I walked yesterday and will walk today and tomorrow. Hopefully, I can run again on Saturday. I walk for quick recovery and to keep my weight in check.
I have decided that every day I will not be running, I will be walking the 8K home
So for now, no running today. Let me give my leg some time to heal before I fuck it up permanently.
So this week its 32+6=38K. Am behind schedule.
Keep working!
Monday, February 4, 2013
EXECUTION
EXECUTION – The Discipline of Getting Things Done, by Larry Bossidy and Ram Charan.
Yes, I knew the subject title would get your attention. It got mine too. Execution is a book about leadership. I thought this book was about how to marshal your faculties towards ensuring you carry out your plans and not become a talk shop or a procrastinator. But it is more about leadership, about being effective and about getting things done. It is an excellent book. I did some quote-mining so I will just share the quotes I gleaned as I soaked up book’s contents. Of course, reading the quotes by themselves don't have as much value as the book itself but they are still useful. Here goes:
Yes, I knew the subject title would get your attention. It got mine too. Execution is a book about leadership. I thought this book was about how to marshal your faculties towards ensuring you carry out your plans and not become a talk shop or a procrastinator. But it is more about leadership, about being effective and about getting things done. It is an excellent book. I did some quote-mining so I will just share the quotes I gleaned as I soaked up book’s contents. Of course, reading the quotes by themselves don't have as much value as the book itself but they are still useful. Here goes:
- A leader should be where the action is and should not get reports filtered by perceptions.
- If your followers suffer ignorance-based fear when you are executing a new strategy, it is your fault as the leader.
- A leader must be self-aware. Self-awareness gives you the capacity to learn from mistakes as well as your successes. It enables you to keep growing.
- Behaviours are beliefs turned into action. Behaviours deliver the results.
- We don’t think ourselves into a new way of acting; we act ourselves into a new way of thinking.
- If you reward performers and high-potential people, people will work harder at differentiating themselves.
- Leaders get back the behaviour they exhibit and tolerate.
- Be more what-are-you-going-to-do-about-it oriented.
- Decisiveness is the ability to make difficult decisions swiftly and well, and act on them.
- Getting things done through others is a fundamental leadership skill.
- Micromanagers are insecure leaders who cannot trust others to get it right because they (the leaders) don’t know how to calibrate them and monitor their performance.
- The fact that a strategy of good or right does not mean you can execute it. I.e. A good idea is not necessarily good for you. Know your capabilities and shortcomings.
- A leader must be able to replace an excellent performer with one who can take the business to the next level. A leader must have emotional fortitude to make tough decisions.
- Everyone has unforeseen events that come along, and the people who ultimately succeed are those who overcome them.
- If you cannot describe your strategy in twenty minutes, simply and in plain language, you haven’t got a plan. Every strategy boils down ultimately to a few simple building blocks.
- No matter how well you execute, the risk of failure increases markedly when your ideas don’t fit your existing capabilities.
Thursday, January 31, 2013
I am back - State of my Fitness
After the funeral and numerous travels I am finally back to running. I had two 10K runs in the hills of Kigali the previous week and my body ached. Then I did 25K on Sunday and a 12K on Tuesday and I think I am ready to start training.
I have put on one Kilogram and I have a lot of work to do in the weight department.
So this week:
S-off
S-25k
M-off
T-1hr 12.28k
W-7K walk
T-off-unplanned
F-Off
The Weekly Plan
S-3hr run
S-21K easy
M-off/Walk
T-1hr Tempo
W-off/Walk
T-Intervals (12)k
F-Off/Walk
Total: 77-90K
Highlights of 2013 Training
The 3hr run with hills will be my major run. I am aiming at speed, strength, toughness, stamina, aerobic fitness, fat-burning and I hope to be able to slot in 38K by July.
The 21K with hills is mainly for recovery and will be alternated with the 3hr run. It will be an all-out effort once a month.
The 1 hour tempo run will be a hard - very hard effort on the field. I seek to slot in 15K by July.
The intervals will be relaxed but fast 1K runs for speed. I will reduce the rest periods gradually.
More Recovery time. Faster Training times (more quality). No fear for speed and distance.
Injury Prevention - protect shins, achilles, PF and knees.
The walks/easy runs speed up recovery by causing blood flow into sore muscles to revive them. They also strengthen muscles and add variety.
Diet
Get rid/Minimize sugar and bread.
Reduce portions.
More water and fruits and vegetables.
Cheers.
I have put on one Kilogram and I have a lot of work to do in the weight department.
So this week:
S-off
S-25k
M-off
T-1hr 12.28k
W-7K walk
T-off-unplanned
F-Off
The Weekly Plan
S-3hr run
S-21K easy
M-off/Walk
T-1hr Tempo
W-off/Walk
T-Intervals (12)k
F-Off/Walk
Total: 77-90K
Highlights of 2013 Training
The 3hr run with hills will be my major run. I am aiming at speed, strength, toughness, stamina, aerobic fitness, fat-burning and I hope to be able to slot in 38K by July.
The 21K with hills is mainly for recovery and will be alternated with the 3hr run. It will be an all-out effort once a month.
The 1 hour tempo run will be a hard - very hard effort on the field. I seek to slot in 15K by July.
The intervals will be relaxed but fast 1K runs for speed. I will reduce the rest periods gradually.
More Recovery time. Faster Training times (more quality). No fear for speed and distance.
Injury Prevention - protect shins, achilles, PF and knees.
The walks/easy runs speed up recovery by causing blood flow into sore muscles to revive them. They also strengthen muscles and add variety.
Diet
Get rid/Minimize sugar and bread.
Reduce portions.
More water and fruits and vegetables.
Cheers.
Monday, January 14, 2013
Weeks IV-VI
Week IV
21(1:45:12) XMas Week
Week V
29K - Angel of death Strikes my father in law
Week VI
30K (2:56)+21K
A
21(1:45:12) XMas Week
Week V
29K - Angel of death Strikes my father in law
Week VI
30K (2:56)+21K
A
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