Having Fun already...

Well, the marathon is done and I am taking a break. I realize that my writing has suffered very much.
The next thing I have to do is to develop a plan that will balance my writing and my running.
Anyways, I took the photos below at Windsor where we had a party. I am with colleagues. I am no 7.

Finally...2:02:27

I cleared the 23-24Km (according to some estimates) in 2.02 mins. We went through a long route because of confusion amongst the organizers of the race and as a result some 1.5-3 Kms were added to the distance. There were of course the elite runners who numbered around 200 and on our side of the start, there were at least 100 runners who run for a living. There were many experienced runners from over ten countries and of various sizes. I enjoyed the last 8Kms where I passed hundreds of runners. I estimate that we were 6,000 runners in the 21Kms.

At any rate, I am not too proud of my time. Mistake number one was that I forgot to carry along my watch so I had no way of timing myself and knowing when to push harder. This meant I could only use my body as a guide.

Mistake number two is that I adopted a strategy that was too conservative and I ended up completing the race with lots of energy left unused. I held myself back for too long and started too slow. So even as I was overtaking hundreds of people in the middle and end of the race and gaining a lot of satisfaction, I was still not fast enough because I was running among the slow.
I ran a very comfortable race. I never pushed myself and never put any effort except in the last 400m. I let my body pick its pace and I just let it go. I managed to be the best amongst my friends and colleagues and I passed the ones who started very fast, past the 13Km mark, so perhaps my strategy was not so bad. Everyone I passed past the 9Km mark never overtook me again as my pace picked. And I passed almost everyone I saw from the 10Km mark except one lady at the finnish.
Now, whats good is that I managed to complete the race without walking at any time. Secondly, I slashed off 32minutes from my last time. Thirdly, I learnt that I have lots of energy and now my strategy should focus on how to release it efficiently over the 21Kms.
I have already decided to slash off 40minutes from my time and enter the top 400 (I was No. 707 from No. 1369 last year). I am confident that I can do it in 12 months. I have what it takes.

Here is the game plan.

Rest for two-three weeks and let my injury heal and my body recover.

Start by running short distances daily or four times per week.

Reduce occurrence of injury by warming up for longer distances before picking up the pace.

Run 25Kms seven times next year. This is to help increase my glycogen stores so that I can confidently run w/o fear of burning out.

Strive to run 5Kms in under 20minutes and 10Kms in under 40 minutes.

Vary my running route to include Thika Road, which has hills.

Push myself as hard as hell through at least 600Kms in 12 months. But this is long term and I dont believe work gets done in the long term so I will formulate my short term strategy soon enough.
I am the proud recipient of the certificate and medal below.

Now excuse me while I enjoy my two weeks rest.

Did my Last Run 14Kms

My leg behaved quite well in my last run and I managed to pull off 14Kms before the darkness took over. I was with a slow colleague and to encourage him I ran slowly with him for 4Kms before I broke off from him. So I treated the first 4Kms as warm up. I was quite strong and my leg did not give me too much trouble yesterday. I finnished by backpedaling for 800m and worked on my crunches and arms. Yesterday the trainers I bought two weeks ago did not feel tight so I think that was also good: I "broke" into my trainers.
I think yesterday's session also marked a turning point for me because it showed me I should increase my warm-up distance. I warmed up for 4Kms because of the injury I had yet Paul Tergat routinely warms up for 4-7Kms during his runs.
During Last years Nairobi Marathon, I saw the Kalenjins (thats how we call people from the rift valley who are the gods of long distance running) warm up to a sweat and I was shocked because I was saving the little energy I had yet, to me, they were literally burning it away before the race! When the bell rang, they sprinted from the starting point and I never saw them again. Next year I hope I will have reached that level of fitness - enough to know my glycogen stores wont be depleted by a warm-up of a few Kilometers.
Anyways, my leg is better. And I will be giving it a regimen of massage and bandaging for the next three days and I am confident that by Sunday, I will be ready to do war. My knees are weak but I am strong and will be stronger in three days. I will probably tie some band around my knees on D-day to give it support. I am ready for war fellaz. I am looking at 1hr 40 mins thereabouts. I will run the bloody guts out of me if it kills me. So goddamn help me God.
Did I say God? I shouldnt have.

Took Stairs (20 floors) preparing for last run

My leg has improved. I worked on my lower abs in the morning and took the stairs to 20th floor (my office) - instead of the lift.
Today I intend to take my last run. I am hoping I will get some 1hr 20 minutes and do at least 14Kms. That would be great.
Then I will devote the next 3 days to stretching (to ensure I will get a full range of motion on dday) and massaging my injured leg.
You better wish me luck fellaz because I have a war coming up ahead.
Regards,
Jacob

Walked 9Kms. Still taking it easy

I walked some 9Kms yesterday, including walking home some 7Kms. The leg is much better than last week. I massaged it using Deep Heat and bandaged it to keep down the inflammation. As far as I can see, its not so bad even though there is some pain.
The lesson I learnt from last week is to keep away from hard surfaces unless I have some cushion, like shoes, or a carpet.
Tomorrow, I would like to run some 10Kms on the grass at a relatively slow speed then rest and wait for DDay. With a three-day massage-and-bandage regimen, I should be fine by Sunday.
One thing I realized from my run on Sunday is that when you are fit, you are fit. Nobody can take that away from you. Because even though I was nursing an injury, several runners came and ran and left exhausted while I ran on.
Lets hope I can get some 90 minutes on the grass tomorrow...
Cheers

Did 12Kms. I think I will make it

I walked for two Kms then jogged for 12Kms on the grass. It went pretty well and did not turn out to be as bad as I expected. It was easy but my legs did not feel that strong. I am considering doing another 10-12Kms on Wednesday then resting for three days. I think the moral of the story may be that an injury is as bad as how you take it. At any rate, I will be massaging the leg and bandaging it to keep off inflammation.
Lets see how it goes. Wish me luck.

Damn...

I gave my feet a rest period for the last seven days. I have however been cross-training; squats, crunches, press-ups, and so on. Yesterday, I did jump on the spot and ran around in my room a little.
I am sad to report that the pain and the injury persist to date. I will go to the field today and run slowly and see how it goes but as I type this, doubts have started creeping regarding whether or not I will participate in the Nairobi Marathon in seven days. It saddens me but I am not too worried since this was not about an event. I want to maintain a certain weight and a certain physical condition. This is a lifestyle even though I use events as markers and motivators. I want to be an athlete and even if I dont run on Sunday, I will simply set a new target for my athletic accomplishments. I am thinking of aiming to clear the next year's half marathon in 1hr 20 mins. So far, I have managed 1hr 43 minutes[with injuries and shit] this year but I think I can manage 1hr 20 minutes.
The good thing about this injury is that it will give me a reason to lazy around for a couple of weeks - say three weeks and I will look forward to running in the absence of pain and starting from scratch again, with renewed passion, plenty of experience and a better conditioned body.
I wanted to run for the next four days then rest from Thursday to Saturday. If todays trial proves that the injury is still here, I will stop all running and jumping activities and will spend the next six days stretching, doing crunches, calf raises, press-ups, massaging and bandaging my feet (to keep off any inflammation) and walking. Then perhaps, by Saturday, I will have healed. If so, I will still run.
Damn.

Walked Home

Yesterday I decided to forfeit the matatu's and walk home instead. Seven Kilometers. It took me 1.5 hours. My legs are better. Today I worked out in the morning for 40 minutes. Squats, preacher curls, calf raises and crunches.
I still pain in my right leg when I am going down the stairs but I am thinking of taking a slow jog in the morning tomorrow and see how it goes.
Because I was not wearing skin-tights, my pants did a number between my legs with the help of my trousers. It was dusty and the excercise was made a mess by hasty drivers who drove on the pedestrian's lane. I should probably walk some ten kilometers next weekend if my leg will still not have healed.
Tomorrow I am traveling again. The whole day. By road.
A

Taking it easy and preparing to taper off

Yesterday I relaxed. Today I am contemplating taking an 8Km walk to help my injury heal and somehow introduce my legs to excercise smoothly.
If I get better, I will probably run for four days next week then wait for the big day - three days of rest. I will keep you updated. Meanwhile, my right leg is speaking in tongues and its telling me who the F do I think I am to push her like that. And I am saying, "I am sorry but I need you mate. Dont die on me now..." And the dialogue continues.

21Kms - My Energy is Back Plus an Injury

I did 21Kms yesterday. 1hr 43minutes. I was strong and could have gone further but it was dark. I cleared the first 12Kms in under 1 hour; approx 58minutes.
I seem to have developed an injury in my right leg. Its not so bad. I cant massage it because it appears to be somewhere deep in the bones/nerves. I may walk some eight Kms tomorrow and review how I am doing by Tuesday.
Otherwise, I am on course. In my view the 1hr 30 minutes target is still in my sights and is achievable in two weeks.
Cheers.

10Kms on Tuesday and 5Kms yesterday

I am getting very busy at work. Anyways, as above. I am on a break today and will be doing 21Kms tomorrow. I have a nagging pain on my left foot - similar to a splintered shin but not standing in the way of my running. But pain nonetheless.
I did the 10Kms in 50mins. My energy is coming baaack! I peaked at around the 8Kms mark.
I am in love. I got a pair of asic trainers that are great!
Two weeks to go!

9Kms on the Road

This morning. At dawn. 9Kms. 45 Minutes. My energy is gone because I had to strain. It was not an easy run. I feel pretty banged up right now but its a familiar feeling.
I will probably take a break.

Did 12Kms On Saturday

I did 12Kms yesterday in 1 hr flat. I did it on the track. Each 400m lap took between 1min 40 secs and 2 mins. Most of the pressure was on my knees. I did not feel particularly strong but I was consistent throughout the 30 laps.
That makes the number of Kms I have covered last week - 50Kms. 21 on grass and 21 on the track and 9 on the tarmac.
Not bad. I will give my knees today and tomorrow a break and Tuesday I will be back with a bang of sorts. I intend to run on Tuesday and Thursday then do 21Kms on Saturday or Sunday. That will leave me with one week to taper off to the marathon. I want to see if I can achieve 1min 45 seconds per lap for 12Kms.
So far so good.

Back Home - 9Kms on the Road

It was great to be up at 5am on the road. The air was crisp and fresh as an apple.
As I warmed up in the first kilometer, I savored the feeling of solitude, the peace, the stable feel of the tarmac under my feet and the low traffic - both human and vehicular. No smoke, no dust. Just fresh air and a few early morning people and street lights.
It felt like I was back home after a long time. Recall that I have been running on the track for the past two months. It afforded me an opportunity to compare the two locations

Running on track has the following advantages:
1. You can run on the grass (the inner track) - this was the greatest advantage I got from this since it enabled me to recover from my splintered shins injury. The grass reduces the impact the legs suffer when running on a hard surface.
2. You can measure your progress (speed) more accurately since a lap is 400m.
3. There is company - mostly overweight people plodding along slowly so it makes you feel good about yourself. Plus you meet better people than yourself and you realize how slow you are so you cannot get smug or complacent.
4. There is daylight so the risk of incurring an injury becuse you dived into a manhole or pothole is eliminated.
5. The field affords you a chance to do other excercises like backpedaling, pressups, chinups (on the goalposts) and so on, which are not possible on the road.
6. You can organize to place water at strategic positions so you can do long runs without worrying about water supply.

Disadvantages of running on the Track.
1. Its a flat surface so if you find yourself on a hill, you may find the exertion excessive.
2. I think the bends slow you down. I have never proven it - just a thought.
3. It is found to be boring by some - like when you are doing 50 laps (close to two hours for amateurs like myself) seeing the same scenery can be boring. I didnt find it boring; I love running too much. Its just something I hear some people say. They should probably try treadmills to get the true meaning of "boring".

Advantages of running on the Road.
1. The grip of the tarmac is ecstatic.
2. The changing scenery makes the run a different experience at each distance.
3. The electricity poles, shops, buildings and petrol stations that flash past are a great motivator because they remind you that you are covering ground.
4. Its a new experience each time.
5. Its great when you are strong. I remind myself to Just keep going after I have reached the turning points.
6. There will be hills so you learn to deal with uneven surfaces and inclines.


Disadvantages
1. The hard surface is not good for your joints or muscles. Ask me. I know.
2. If you are running at dawn, you better be having streetlights because you may end up stepping in a pothole and getting injured.
3. Know your neighbourhood. Although its rare, some muggers target overweight people whom they relieve of their nice running shoes. Overweight people are typically affluent so are likely to be sporting some great runners (as Americans call runnung shoes).

Anyways, I did 9Kms in 45 minutes. There is pain in my feet and joints but I am not too worried since they are not shin splints. I was strong all the way. I need to look for New Edition's song Oh yeah - It Feels So good to Be Back.
Cheers.

Did 8Kms. Banged up and Gaining Weight?

Yep. I did 8Kms in 40mins. Darkness crept in so fast and I had to stop. I was shocked to find that I had gained 3Kgs! Yet I have spent the last few weeks taking my clothes to the tailor (trousers mostly) to reduce the waist from 37 to 36 and now from 36 to 35 so that they can fit. In the mirror, my abs are popping out and on the field, I am much faster. I can now run 13Kms in 1 hour. How come I am heavier? Is that bone density going up?
Anyways, I felt pretty banged up after the run. I dont know whats up with my body but its not getting any respite in the next 20days. I will push it then rest for five days to the big day. I cannot entertain the luxury of taking a break now so it will just have to get used to getting banged up. I just want to ensure I avoid an injury.
Fuck the weight gain. The scale was probably faulty. I am faster (but not stronger) and my abs have popped out. And I have a goal to attain: 21Kms in 1.5 hours. It breaks down to 7Kms in 30 minutes. I managed 7Kms in 32 minutes on Sunday. Yesterday I was taking it easy. It was actually supposed to be a slow recovery run. But I see every time I am on the field as an opportunity! So I pushed on. I feel banged up right now. Damn.

Did 21Kms

I managed 21Kms in 1hr 45mins yesterday. I felt pretty banged up after the run but it was a good run. My pace was fairly fast and I managed the first 7Kms in 31minutes so I am close to my target of 7Kms in 30 mins.
My lower leg injuries are gone and I am pretty strong though I got tired and really slowed down after 14Kms. I need to look into that.
I want to focus on increasing my speed these next two weeks and on being stronger. So weight training will come in.
Lets see how it goes. I should be going for some 12Kms Tomorrow. Today I am off. I am so hungry and I am afraid I may be transforming to a glutton. I just ordered two chapatis, an egg and a maize cob.
Now, excuse me while I eat.

Still On a Break

I am in Mombasa. I have been working out in my hotel room in the mornings. Squats, abs, calf-raises, pressups and kicks. I will be running on Sunday and will let you know how it goes.
Its a humid place here (its next to Indian Ocean) so I work out just in my pants and sweat pours pretty freely. What I am doing is giving my legs a chance to heal as I keep them away from the pounding that comes with running. I am also filling my glycogen stores which I will empty on Sunday. I am looking forward to Sunday because each passing day I feel like I am adding weight!
Cheers fellaz.
A

Did 13Kms in 1hr 2 mins - Taking a Break from the road/track

I struggled with some strange injury in my foot which I shook off during the first kilometer on Saturday. I then ran 13Kms. What was encouraging was that I ran the last two Kms in under eight minutes. I may be traveling this week and have decided to use it as a break and work on stretching my thigh muscles and strengthening my quads and hamstrings and calves. I also want to watch my diet, which I blew yesterday.
My plan is to work on kicks (which seem to target the same muscles that work when am running), squats (if my knees co-operate), jumps for my calves, and abdominals. If I travel, I will be visiting a humid town and I will work hard to cut some weight. The good thing is that I will be able to push my workout period to one hour instead of 45minutes. If things go well, I should do some 23 Kms on 30th or 1st September. That will leave me with one more long run before my marathon.
Cheers.

Did 12Kms. Still Going Strong

I managed 12Kms yesterday in 58 mins. This is an improvement. With this increase in speed though, my legs seem to suffer. I backpedaled for 800 meters and the shin splints still seem to be at bay. I am definitely stronger and faster and I am able to keep at a certain speed for longer.
I will try my best and have a recovery run on saturday (tomorrow). Even though every time I go to run, I feel like its an opportunity I should not squander jogging slowly. But I think I need the recovery run.
Cheers. I will try and slow down next week so that I can go for a 24Km run on 29th or 30th.
I need to weigh myself. I have cut out sugars in the morning and reduced carbs during lunch whilst increasing protein and vitamin intake to help my wounds heal and my muscles develop. Lets see how it goes. I want to be strong, lean and fast. Resistance training, diet and speed.
Cheers.

Did 10Kms. I am Improving!

After walking for around 1.5Kms yesterday and stretching, I felt pretty good. Strong and injury free. No shin splints, no knee problems. So I said why not? And I started fast and kept at it. I managed to clear the first 5Kms in 23mins. Thats a 3 minutes improvement! And I managed to clear the 10K in 46mins and some seconds. This is great! I have improved!. Plus, my shin-splints are gone! I feel great. I feel that I can manage 5K in under 20 mins if I try hard enough and I am aiming at exactly that. I will try again tomorrow and see if I can do 12K under 50minutes or 10K under 40 minutes. I think I can do it. I am so excited and happy as hell.
This is greeeat! This next four weeks I will push this body hard. This is war. And on 29th Sept I will do 23Kms because I have come to believe that these long runs help improve one's speed.

Did 21Kms on Saturday

I did 21Kms on Saturday and rested yesterday. I had an easy, fun run and took about 1hour 50 mins. I did not carry a watch so concentrated on covering the distance and feeling how my body was handling the task. My shin splints are almost completely healed. I however have some pain down towards my foot that I will be monitoring. My knees are not that strong.

Today I decided to change my breakfast and for the next four weeks, my breakfast will be two biscuits of Weetabix and 250ml of milk.
I also want to cut down on my lunch because I tend to eat quite a lot during lunch.
This morning, I threw kicks for 17 minutes (hamstrings). After I was fully warmed up and sweating, I embarked on countless calf-raises and curls. Then I did 200 crunches (100+20X5). I also walked some two Kilometers.

I will be doing some 12Kms or so tomorrow.

Strengthening Excercises and Some Cardio

I worked out for 30 minutes today. Threw kicks for 15 minutes, did vertical jumps, a few preacher curls and lower abs excercises. My aim is to keep my metabolic rate (to help me with weight loss) and to increase my core strength and develop stronger leg muscles.
I feel quite strong after taking it easy for three days and I am thinking I should be pretty strong tomorrow. My shin splints are just about over but there is some slight pain in the inner side of my right leg. Its as if the shin splints have migrated down because it is down, close to the foot. Its not a problem. I realized that the shoes I have been wearing may have been causing some problem with my foot because they were not well-fitting and I have taken up an old pair.
The politics in my country is really fucked up right now and I hope we will get a new breed of politicians after the elections. Corruption is rampant and thugs are passing legislation to easen looting and creating laws that protect their loot. Its so damn annoying, I can feel cortisol flowing in me.
Cheers

Giving the Joints a Break and Gearing Up for Long Run

Today, like tomorrow, I worked out indoors. First, because it rained quite heavily yesterday and I am sure the track is a mess today - damn, its still raining now. Secondly, because I plan to do 21Kms on Saturday so I might as well give my body, especially my joints and leg muscles (calves and shins) a break and let some healing take place and chase the soreness. And third, the extreme fatigue I felt after the 11Kms run on Saturday was a red flag and may mean I need to slow down somewhat because my energy levels are low so I need to reload and fire big tyme on Saturday. Plus, my joints need to heal and be well-oiled for the 21Kms on Saturday.
Yeah. So I used weights to develop my core strength. Abs, Arms, back and quads.
I shall do something similar tomorrow.
In my conversation with a friend today, I just got an insight I could learn from myself since I am such a slut for distance: It is better to run 5 Kms today and be able to run again tomorrow, than run 20Kms today and be nursing injuries for the next week.
Cheers

Did 11 Kms

I did 11Kms yesterday - it took me about an hour. I felt pretty banged up after the workout. Very damn tired. I feel okay today but I am suprised I felt so tired after warming down. After the run I felt okay and did more than twenty pressups and crunches. Wow. At any rate, I decided to take it easy and enjoy myself instead of pushing hard and fast. Tomorrow, for the first time, I will try and have a recovery run - some easy 8Kms or so. Because I would like to try 21 Kms on Saturday.
Cheers

I got the Route map and will register today

[Please click on the image to magnify]
I got the route map for the marathon. I am suprised we will use the same track as last year but its all good. There is only one hill - make it two since we double back in the 21Kms. The registration fee was increased by 700/= and is 1000/= this year.
Great.
My plan is to 'peak' my training the next four weeks then taper off. The last week I will just be eating and sleeping. I cant wait.
My MBA project proposal was accepted for presentation so I will be doing some runaround today to pay fees and get some signatures and hopefully can defend it on Monday next week.
The problem on my foot has abated. I am suspecting I will be walking for some three Kilometers today and will run for 12Kms in the evening. I need to ensure my voter registration is in order because there is an important election I will be participating in in a couple of months.
Laters

Cross-Training and Building Confidence

I am off the track today so I engaged myself in some resistance training. I did calf raises with weights, preacher curls, half squats (carefully ensuring I dont upset the left knee) and crunches.
There was some pain on my right foot but I think it will pass within eight hours. Am getting psyched for the marathon and my focus this week is to do my 12Km run on Tuesday and Thursday and then 21Km on Saturday. If I manage that, my week will have been successful. My weight seems to be sticking at around 80Kgs. I would like to hit 78Kgs. Some people are complaining that I have lost too much while some say I look overweight.
Oh, by the way, I will go and register for the marathon today. I will post the map and everything as soon as I have it.
Cheers.

Another 12Km and Phone gets stolen

After I had struggled through my finnishing kick after 12Kms - it took 1hr and 3mins, and backpedaling for 400m, when I approached my bag, the first thing I noticed was that my water bottle was lying outside the bag and an unfinnished Sudoku puzzle I was filling was also lying next to it.
I didnt need to be told, or even to check: my phone was stolen. And my keys too. Why would any idiot steal my keys for Pete's sake?
Anyways, the phone was a bulky Nokia 6600 (see image)that I didnt particulaly appreciate due to its bulk. Plus, I'd like to see how it will feel like to stay off the radar for a while and its a great opportunity to get a nifty phone next time I get some money. Not right now. I also need to buy a jacket plus another sweatshirt and possibly another pair of running shoes. But where is the money?
Oh, by the way, I had already recruited four guys into marathon training. Three have already dropped out due to various pains.
But I am on. I promised myself and will see myself through this. I have rested today. Tomorrow, I will cross-train with weights, being careful to avoid upsetting my left knee, which seems to be steadily getting better. Plus, I will see my supervisor tomorrow evening and have a class on Wednesday so Tuesday and Thursday I should cover 12Km each.
Cheers

Started my Regimen with 12 Km

As planned, I started by doing 12 Kms yesterday. It took me an hour. My aim is to attempt to do it in 50 mins. I am resting today and will have another go at it on Saturday. I havent been doing much writing of late though I have been reading a lot. Right now I am reading section two of The Great Debate - which is between Alvin Plantiga and Paul Draper alongside Niels Lemche's A Prelude to Israel's Past.
Its quite interesting. I keep getting this feeling - some idea is building up and I may embark on a major work soon but I first must review E.P. Sander's Jesus and Judaism before the year end aand I must also complete my MBA project ASAP.
Cheers

My seven-week program

After deciding to ditch speed runs this year (to avoid injuries), I did a few squats and calf raises this morning to test my system. My knee is much better. There is some pain in my shins but not shin splints. Feels more like a raw, stretched nerve.
I am nonetheless starting my new regimen today: run a minimum of three times a week, a minimum of 36 Kms per week. I will be doing 12Kms every session and using that to monitor my speed. Right now I do 12Km in an hour. If I can manage to do it in less than 50mins, that would be superb. Then I will be doing 21Kms every fortnight. That means I will do 21Kms on 15th, on 29th, on 13th October and on 20th October. With the 29th or 13th on tarmac. Then I taper off with a recovery run on 23rd and rest until the day - 28th October.
I want to take it easy and keep away from injuries. I want to work on my strength, stamina, comfort and confidence. I have a great feeling about it and think it will pan out quite well. Wish me luck.
Cheers.

Did Speed Runs

I did some fartleks yesterday. I did not measure the distance. As someone once said, most injuries are incurred during speed training. I didnt get an injury but felt quite torn. But it feels like I was engaged in dangerous activity even though it did not drain me. You know what? F**k speed runs. I will just run my distance and try to improve gradually. I take a break today and will run on Thursday
Cheers