2012 Training Day 148: 21K in 1:38:50!

Alright, lets blog this sucker (as Destroyer Watson would put it).
So last week I stressed my tired legs once more, returning a 1:43 21K for the third time in nearly two months.
And I was thinking and asking myself - have I hit a plateau? Will I ever get this taper thing right? Four weeks ago, I had done a solid week of 126K in Entebbe and I knew it was not for nothing.
And so I decided to get a final answer - so help me God. If its tapering, I will taper this sucker. So I did some 100m floats on Thursday and then rested for two days to remove the cobwebs (acidosis).
On Sat and Sunday I was invited to parties and I allowed myself to eat and stuffed my belly with humongous amounts of food. I let it rip and wasted no time with the food.
Slimpossible has been killed, my wife said.
Fuel, I thought. There is work to be done.
Then I went for an easy 12K recovery on Sunday to ensure every bit of cobweb is shaken off.
I had added a kilogram. My left eyebrow rose as I regarded my new weight.
Fuel, I assured myself as I stepped off the scale, squashing my worries.
Monday I rested again. Ensuring I am well hydrated and easing off the binge fest.
Tuesday, I knew it was Dday.
I started hydrating early, downing several bottles of water, glasses of fresh juice and tea.
I ensured that by 1pm, I had eaten some solid lunch. Nothing too crazy, just some potatoes and meat and vegetables. I ensured that by 2:10, I had gulped my last bottle of water.
All I needed to do now was to empty my bladder and watch the clear fluid with satisfaction, knowing I was over hydrated.
By 3:30pm, I sneaked from the office. I feel bad stealing my employers time but a mans gotta do what a mans gotta do. Goals must be met.
I wasted some 40 minutes in traffic. Damn.
I rushed to the changing rooms and changed then took my time in the toilet.
Garmin, check. Heart rate monitor, check. Shoe laces tied and double tied, check. Cap, check. Skin tight worn comfortably, check.
Time, 4:15. Check. The field is clear, no walkers, no overweight suckers looking for quick-fix-weight-loss-exercises, check. Warm up for 300metres, check. Garmin has locked on satellites, check.
Here we go!
As I started, the main thing I wanted was to ensure that I don't allow my heart to rest below 165Bpm. Anything above 165 was good, so long as it felt comfortable.
It was kinda cold so my legs weren't well warmed up. In fact, they started feeling warmed up at the 9K mark.
My legs felt easy, not very light, but okay. I started with 4:36 but I became a monster at the 14th K and surpassed 4:36 more than twice without even straining. In this run:
I learnt the importance of proper breathing at this run.
I learnt the importance of eating well before a race.
I learnt that proper rest before a race is important and for me, from today onwards, the last run will be a 20 x 100m floats then a two days rest, then a 12K shake out the one day rest then I hammer the sucker. That is how I will be tapering.
At any rate, I crossed 13K in 1:01. and 16K in 1:14:XX.
I was very strong up to the end but at 18K, I started experiencing stomach cramps that slowed me down to the end.
But on looking back, I didn't give it 100% mostly because of fear (lack of confidence in my abilities) and also because of the cramps towards the end. So I am kinda mad at myself for walking away with a fuel tank that is not 100% depleted.
Now I need to learn how to give 100%.
I am in 1:35 shape right now. What I need to do is have a few solid weeks of training where I will teach myself how to leave everything on the track or road, whenever I am racing.
At any rate, I have broken my PR. And I am very happy about that.
Here is the breakdown:

PROGRESS SO FAR:
Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 0Kms rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90Kms (Mombasa - recovering and coming back)
April____wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
________wk2 21(1:47:25)+7K+16K (in 1:16:56) = 42Kms (ITBL injury)
________wk3 14+10+10 = 34 Kms (feeling great but pressed for time)
________wk4 21+7+16(1:14:43)+10=54Kms (ITBL flare, rain interruptions)
May_____wk1 22+17+15+14+16+12=96Kms (Arusha-nursing PF and ITBL)
________wk2 21+13+10+13=57Kms (ITBL almost healed, tight PF and some shin pains)
________wk3 22+18+10+14=64Kms (nursing ITBL & PF - break into new shoes)
________wk4 21(1:53)+21(1:43:49-HR165)+8+10=60Kms (stomach cramps) ITBL finally gone. PF persists.
________wk5 23+20+18+21+15=97Kms (PF getting better - corner bistro training)
June____wk1 24+20(a K in 3:58)+16+19+19+13(a K in 3:57) = 111Kms (Kigali Kayciru - PF getting better)
________wk2 24+16+15 (a K in 3:50) +13=68Kms (PF getting better)
________wk3 12+16(1:13:43-HR168)+9=37Kms
________wk4 21(1:46)+14+12 (a K in 3:48)+13(a K in 3:46) = 60Kms (PF is healed)
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
Cheers guys

2012 Training Day 147: 12K recovery

Yes, recovery from the floats after two days of rest. I am even afraid I have added wait. Tomorrow, I hammer another 21K and see where we are at. I am changing my training from next week.

A

2012 Training Day 146: 9K with 17x100m floats

Yeah. Still looking for that sub 1:40. Limits only exist if you let them.

A

2012 Training Day 145: 21K in 1:43:54

Still seeking stimulus, decided to go for 21K on tired legs.
I sped up between 13 and 16K. It was alright.

Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 0Kms rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90Kms (Mombasa - recovering and coming back)
April____wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
________wk2 21(1:47:25)+7K+16K (in 1:16:56) = 42Kms (ITBL injury)
________wk3 14+10+10 = 34 Kms (feeling great but pressed for time)
________wk4 21+7+16(1:14:43)+10=54Kms (ITBL flare, rain interruptions)
May_____wk1 22+17+15+14+16+12=96Kms (Arusha-nursing PF and ITBL)
________wk2 21+13+10+13=57Kms (ITBL almost healed, tight PF and some shin pains)
________wk3 22+18+10+14=64Kms (nursing ITBL & PF - break into new shoes)
________wk4 21(1:53)+21(1:43:49-HR165)+8+10=60Kms (stomach cramps) ITBL finally gone. PF persists.
________wk5 23+20+18+21+15=97Kms (PF getting better - corner bistro training)
June____wk1 24+20(a K in 3:58)+16+19+19+13(a K in 3:57) = 111Kms (Kigali Kayciru - PF getting better)
________wk2 24+16+15 (a K in 3:50) +13=68Kms (PF getting better)
________wk3 12+16(1:13:43-HR168)+9=37Kms
________wk4 21(1:46)+14+12 (a K in 3:48)+13(a K in 3:46) = 60Kms (PF is healed)
July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+

2012 Training Day 144: 23K with hills

In Search for Stimulus!
I feel kinda discouraged because I feel I have hit a plateau. I haven't been able to dip below 1:43.
I read that if I keep doing the same workouts, my body wont get any stimulus to improve so I have decided to hammer each workout after a day of rest (hence low mileage). So I did a 23K on Sunday at an average HR of 142 in 2:18. I did the 21K on Friday at an average HR of 157 in 1:48. I think I will hammer 21K again tomorrow. I will target 165BPM and see what happens.
Stimulus! Mafa!

2012 Training Day 143: 21K in 1:48

I did 21K in 1:48 - targeting HR between 150-160. Tomorrow I will go for a 24K targeting 145-155HR. I have decided to go hard now that my mileage has dropped. The whole thing is about stimulus. Stimulus! I have to engage in training that will provide my body with stimulus to improve: not just put in miles. So that means going hard! Merely doing 21K is no longer Stimulus. It has to be 21K at a certain HR.
After I was done, some guy approached me at the parking and shook my hand as he took off his invisible hat. He looked like a rich man from his dressing and was all debonair. I recalled seeing him shuffling around the truck as I was running in the field.
"Man, I have to take my hat off to you. You are incredible!" He said, looking at me. I had my rucksack slung over my shoulder and I had just emptied a puny little 500ml bottle of water. I was thirsty.
"Yeah, thanks" I said sheepishly.
"Are you training for London?...Are you going for the Olympics?" He asked looking into my eyes with interest. I was shocked.
"Naaah! what I am doing here is nothing compared to what those guys do. My speed is pathetic, I cant even run half as fast as those guys run!"
"But you were running fast! You weren't jogging and yet you didn't get tired. I have never seen anything like that. That is Olympic style endurance!"
"Thanks"
"Are you training for a marathon?"
"Yeah"
"Great man. Great. Keep it up. Good work"

Cheers guys.

2012 Training Day 142: 12K with 6x1000m

My body feels funny. The intervals went as folows:
4:06
4:04
3:57
4:09
4:17
4:23
Too busy at work and at home.

2012 Training Day 141: 18K in 1:28

Yeah. Life is getting in the way though.

2012 Training Day 140: (AM)12K Easy+(PM)7K Easy

Took it easy. Target mileage met. Mission accomplished. 126K week.

PROGRESS SO FAR:
Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 0Kms rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90Kms (Mombasa - recovering and coming back)
April____wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
________wk2 21(1:47:25)+7K+16K (in 1:16:56) = 42Kms (ITBL injury)
________wk3 14+10+10 = 34 Kms (feeling great but pressed for time)
________wk4 21+7+16(1:14:43)+10=54Kms (ITBL flare, rain interruptions)
May_____wk1 22+17+15+14+16+12=96Kms (Arusha-nursing PF and ITBL)
________wk2 21+13+10+13=57Kms (ITBL almost healed, tight PF and some shin pains)
________wk3 22+18+10+14=64Kms (nursing ITBL & PF - break into new shoes)
________wk4 21(1:53)+21(1:43:49)+8+10=60Kms (stomach cramps) ITBL finally gone. PF persists.
________wk5 23+20+18+21+15=97Kms (PF getting better - corner bistro training)
June____wk1 24+20(a K in 3:58)+16+19+19+13(a K in 3:57) = 111Kms (Kigali Kayciru - PF getting better)
________wk2 24+16+15 (a K in 3:50) +13=68Kms (PF getting better)
________wk3 12+16(1:13:43)+9=37Kms
________wk4 21(1:46)+14+12 (a K in 3:48)+13(a K in 3:46) = 60Kms (PF is healed)
July____wk1 21(2:08)+15(1:12)+21(1:43:28) = 57Kms (Tororo)
_______wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)

A

Training Day 139: (AM)16K with 16X100m floats +(PM)9K

I woke up feeling better. My HRM went crazy and went up to 199Bpm so at some point, I ignored it. At 5K, I went into a field and did 15X100m runs, max pace 2:26min/Km. Not bad. I will take it.
Legs not so smashed. I have just done a 9K this evening. Much better compared to yesterday.
Here is Rupp After Kicking Lagat's ass two weeks ago. His first time after 13 attempts.

2012 Training Day 138:10K Easy - er, difficult!

There was a ghost of a glutton who stood over me all night watching me as I slept. He perched himself aloft the bedside lamp and wistfully remembered the days he had a body. Hmmmmm! He thought. He closed his eyes in delight when he remembered how he used to hammer gallons of yogurt and litres of soup. Sluuurp! He recalled how he demolished nyama choma with kachumbari and ugali and how he chased that down with tea and soda. He caressed the space where his distended belly used to be.
Hmmmmm...the more he remembered, the more he desired to relive those days of eating succulent dishes and how it felt to have a full belly. When it approached dawn, he made a decision.
He decided he would eat once again before he went back to hell. Just one more day of gastronomical carousal. He thought. How bad can it be, huh? But how would his disembodied spirit munch the spanish omellete and eat croissants with butter and strawberry jam? Easy! He would use my body! His eyes lit up with delight.
And that is exactly what he did.
So when I sauntered into the restaurant after my shower, little did I know that I was possessed by this gluttonous demon.
What I recall is that I started with the fruit salad and the yogurt. Smooth as a magician, I served myself a fairly handsome quantity. I ignored the questioning looks of the idiot next to me. Then I embarked on the sausages, beans, liver, fried potatoes, grilled bananas, french toast, cake, croissant and I chased these down with a kettle of African tea. Then I cooled my throat with a couple of glasses of pinacolada juice.
A similar humongous amount of food was demolished by the demon that was using my body at lunchtime. Except now he replaced the bread with crushed groundnuts, chicken, beef, fish, vegetables, salad, bananas, assorted fruit salad, tomatoes, Stoney Tangawizi and matoke.
And at 4pm, this demon went on abusing food and used my body to gorge several cups of tea, some pizza, sausages and several queencakes.
And I decided enough is enough. Mind over ghosts motherfucker.
So I went running. My tummy was heavy as if a rock was placed in it. My form was crap because I was trying to avoid my tummy exploding and messing the street with my semi-digested cocktail of um, manure. I struggled on. At 5Km, I needed to go so badly. I looked around desperately. no public toilet. WTF?
Are these Ugandans completely crazy? What do I do now?
I saw a bush. My feet rushed towards it. No longer a possessed man, I was now a hurtling madman. I crushed into the web of twigs and roots and undergrowth. Thank god for trees. I thought as the foliage swallowed me. But There was another clearing ahead!
And there were some buggers practicing TaeKwon Do or Karate on it!
Bugger!
I looked around and decided to let the chips fall where they will. After all, when nature calls, natural creatures rush to obey so I fucking obeyed like a good creature.
I ripped it out.
Some gas came out. Ooookay. But lets hope its not the big one, I prayed.
No urine. Was that a dead squirrel at my feet? And that over there? A snakeskin? Crap.
I waited a little. No urine but I felt better.
I rushed away from the dark forest of dead animals and trees back to the street and traffic.
I struggled and gritted my teeth to keep my bowels and plumbing together.
I finally reached the hotel and rushed to my room. Straight into the toilet.
And all hell broke loose. There was noise, grunts, splashing water and general chaos as I sat immobile. The look on my face, I believe, would have won a cameraman a Pulitzer prize or whatever prize would be apropos for cameramen.
Whoever put toilets in hotel rooms is a fuckin genius I tell you.
I got sorted.
Never eat a heavy lunch if you are planning to go running in the evening people. Unless you are just a slut for nightmares.

A

2012 Training day 137(PM): 9K

Went for a little shakeout. Took it very very easy in a bushy field with footballers kicking, screaming and chasing inflated leather. How come nobody gives footballers beef yet runners get so much crap?
Anywaya, I decided to mode Detotalized Monographs to Wordpress.
Hence:
http://dmonographs.wordpress.com/
Behold, Kenpachi Zaraki

2012 Training Day 137: 16K in 1:22

I was up at 5:50am. The daylight crawls into life slowly at this place. I wanted to do a 150-155Bpm run but averaged at 151Bpm, which is fine I guess. Hilly route - 140ft elevation. I saw a fast muscular guy who I never caught.
In the end,16K in 1:22. Not bad. I am thinking I should recover from today's in the next three runs then Thursday I attack again.
Above are some of the Kenyan Olympians at work. I wouldnt be surprised if Bidan Karoki(sp?) - on the right of Asbel Kiprop - gets a medal: he is a guy who has failed and therefore has props.
Cheers.
A

2012 Training Day 136 (PM): 9K and Welcome to DM!

As planned, I doubled today. For the first time ever. I went for an easy 9K - the first one ever! averaging 117Bpm. It takes a lot of discipline to run that slow. But I have learnt the hard way why one should avoid 'junk miles'. Then I stretched thoroughly, did lunges, pushups, worked on my abs and took water. Thats 25K for today. Not bad. I have pain in my lower anterior right shin but shin pains and shin splints and me are good friends so I am not too worried. Took a banana for dinner. I hope I will be strong tomorrow.
And Please welcome Detotalized Monographs -  my writing site.
I have decided to separate my writing from my running coz the former is hogging all my attention and my blog space.

2012 Training Day 136: 23K+15K

I did a 23K on Sunday at an avg HR of 144Bpm. My aim was to average at 145Bpm.
Today I did 15K at 143Bpm in Entebbe - while aiming for an avg of 145. I hope I can get time to do another easy 8K in the evening. My target this week is 120K.
I have started a new blog: Detotalizedmonographs.blogspot.com to give my writing more focus and a new impetus.
I have half-assed on my writing for so long and its time to stop being an ass about this. Its just not right the way I am pissing on my abilities and my dream of getting published.
So there. I will post my first post today.
From the results of 5000m diamond league Race in Paris last week, if Kenya is not careful, we may miss medals in both 5000m and 10,000m mens events. Completely! Imagine that!
In 5K, we have to worry about Mo Farah, Lagat, Alaminarew and some other Ethiopian guy and probably Galen Rupp.
In 10K, we have to worry about MoFarah, Bekele, Gebremeskel and probably Rupp.
We are secure in mane and womens marathons and 800m. Also secure in mens 1500m. Not secure in womens 1500m. Womens 5000 and 10000m we are 50/50 because Dibaba is back though I suspect that the pocket bullet is stronger than ever.

A

2012 Training Day 135: 21K in 1:43:28 - Getting it Right

Even though I have got some things right in the last one month, I have also got several things wrong. This needs redress.
Overall, I am fitter and stronger and my weight is great at 88Kgs as at yesterday. I have had two weeks of low mileage and next week I am jacking it the ef up. Up to 120K thereabouts. So help me God.

Yesterday I did a 21K in 1:43:28. And it was easy. Yet on Tuesday I did a 15K in 1:12:01 and it was hard! And two weeks ago, I bombed in a 21K (1:46) race after doing a fast 16K and a 10K with intervals.
And yet, from my runs last week, I have become faster that I have ever been. A sub 1:40 should be a walk in the park yet it remains elusive. What is going on here?

Because I couldn't run on wednesday, I decided to wrap this up as a relatively fast week so I decided to shoot for a fast 21K. But not all out. So I decided to keep it at around 160Bpm. I decided to use my heart rate and ran at an average HR of 158Bpm. That is what gave me 1:43.
In May 22nd, I did the same distance in the same time at an average HR of
165Bpm. So in May, to get the same results, I had to work harder. Thats proof right there that I am fitter.

So I saw the benefits of heart rate monitoring yesterday and I also learnt about the importance of keeping away from intervals when tapering three weeks ago when I bobmed at a race.
So I looked further into training as per the heart rate zones. And it looks great. I will definitely try it. I want to adjust my training accordingly.
Here, see:

I don't know how slow 125-127Bpm is but I will definitely be keeping my slow runs at 125-127Bpm. The major change here is that I will eliminate junk miles and focus on 30% of my runs between 4:35-5:00min/Km. Then I will ensure I recover fully and sandwich each marathon effort with a recovery run. What I am thinking (for next week):
Sat: 21K Recovery
Sun: 22K Marathon Pace
Mon: 14-15K recovery
Tuesday: 15K Tempo
Wednesday: 14-15K recovery
Thursday: 18K recovery
Friday 13K Tempo

PROGRESS SO FAR:
Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 0Kms rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90Kms (Mombasa - recovering and coming back)
April____wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
________wk2 21(1:47:25)+7K+16K (in 1:16:56) = 42Kms (ITBL injury)
________wk3 14+10+10 = 34 Kms (feeling great but pressed for time)
________wk4 21+7+16(1:14:43)+10=54Kms (ITBL flare, rain interruptions)
May_____wk1 22+17+15+14+16+12=96Kms (Arusha-nursing PF and ITBL)
________wk2 21+13+10+13=57Kms (ITBL almost healed, tight PF and some shin pains)
________wk3 22+18+10+14=64Kms (rain messed me up. nursing ITBL & PF - break into new shoes)
________wk4 21(1:53)+21(1:43:49)+8+10=60Kms (stomach cramps) ITBL finally gone. PF persists.
________wk5 23+20+18+21+15=97Kms (PF getting better - corner bistro training)
June____wk1 24+20(a K in 3:58)+16+19+19+13(a K in 3:57) = 111Kms (Kigali Kayciru - PF getting better)
________wk2 24+16+15 (a K in 3:50) +13=68Kms (PF getting better)
________wk3 12+16(1:13:43)+9=37Kms
________wk4 21(1:46)+14+12 (a K in 3:48)+13(a K in 3:46) = 60Kms (PF is healed)
July____wk1 21(2:08)+15(1:12)+21(1:43:28) = 57Kms

A

2012 Training Day 134: 15K in 1:12

I had next to nothing for lunch. But I hydrated well. My legs were still sore from Sundays hard 21K. But I said I have ran a 21K two days after a race and did better than the race. The sun was blazing hot but I took solace in the fact that I was wearing sunglasses, a cap and was well hydrated.
So off I went. The sun was blazing but I was determined.
I started well. And continued well. It was a fight but I could control my speed.
At 14K, I felt my legs tiring. For the first time in almost four months. By 15K, I was actually feeling the fatigue. I thought about it and decided I will take it. So I stopped at 15K in 1:12. I felt ok after the workout. I didn't feel whacked but I couldn't sleep at night. Its like my body had been shocked or something.
Next week I want to up the mileage as I never have than the following week speed work then I try a sub 1:40 again between 23rd and 26th July. I want to try sustaining the intensity as I up the mileage.

A

2012 Training Day 133: 21K with a pro

I was due to do a slow 21K in about 2:2X but I met some guy at 12K and ended up doing it in 2:08. He told me I have power and gave me a few tips. I was meeting him at about 8:30am yet he had been running since 5 am. That sounded like he had been running forever. He was doing his last long run before Sotokoto on 8th July. He was fast and strong. And he was not taking any water! He was surprised that I could run with water - I was carrying a 500ml bottle. He said that even if he runs with a cell phone, it becomes heavy and he throws it away! He said he only drinks water after the race is done. That water slows him down.
Wow. Imagine running for more than three hours!
He really pushed me especially towards the end. And when he told me to give it the last kick, he said No: don't use your energy. Just use your legs and arms. That was quite something.

A

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

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

Lolo Jones

Cheers guys,
Stay active.

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

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

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

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

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

2012 Training Day 130. 14K in Tororo

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

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

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

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

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

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

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

Looking back: Progression So far

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

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

2012 Training Day 126: 12K hard - on Hills

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

2012 Training Day 125: 12K Easy

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

A

2012 Training Day 124: 13K with 9X200m

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

2012 Training day 123: 15K moderate

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

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

2012 Training Day 122: 16K with 6X1000m

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