Marathon You Can Do It

If you are a regular reader of this blog you might have noted that this blog was not updated in the last few week. I have been fixing a few unexpected problem.

This blog was hacked by a hacker last month. I didnt know of the attack until I got a email message from google that said they were temporarily removing my blog from their index because they had detected hidden links in the blog. My first reaction was WTF.. They informed me they suspected it was the work of hacker.

Looking at the homepage of this blog I couldn’t see anything fishy, the links were invicible on a browser even when I checked the source code using dreamweaver I couldn´t see them. But when I checked the blog using this tool forwarded to me by my hosting company, www.unmaskparasites.com I was shocked to find that this blog had 250 hidden links. Using this other tool at SMART IT CONSULTING I discovered the hacker had hidden the links insider the footer.

WHY HACK A BLOG?

I don´t keep credit card numbers in the blog the hacker just wanted to place the links. I suspect this was the work of a rogue SEO consultant. Google ranks sites depending on the number of links pointing to your site. If I can get 5,000 sites to link to this blog using keywords marathon running. This blog would always be at number one. The more sites linking to your site the higher you rank.

The competition to rank high has become fierce and some websites are using illegal means to get to page one of google search. One way is to hack into other sites and place hidden links. Blogs are popular in being hacked because hackers know bloggers have no time and resources to protect their blogs.

HOW I FIXED THE PROBLEM

Whoever had hacked my sites had created new files inside my wordpress installation. Instead of just removing the suspect files I un-installed the whole thing and installed a new wordpress.

DETECTING WHETHER YOUR SITE HAS BEEN HACKED

• You can´t see hidden links but there are signs that may indicate something fishy
• Your site starts ranking in some keywords outside your niche.
• Your bandwidth usage is rising while traffic stays constant or even declining.
• If you use google adsense the ads are totally unrelated to your niche.

PROTECTING YOUR WORDPRESS BLOG.

Keep your wordpress installation updated to the latest version but the irony was that when this blog was hacked I had the latest version 2.7.1. The plugins also need to be always upgraded. I suspect that is where the hacker found a loop hole because I had failed to upgrade many plugins. I guese I was just lazy because the current version of wordpress allows you to install and upgrade plugins on your wordpress without the need of visiting the C-panel. If you are still running wordpress 2.2, 2.3 or any other lower version you are missing out. The current versions allow you to do so many things without the need to visit the C-panel.The days of ´this plugin cannot install….´ are a thing of the past.

Wordpress Security Plugins.

There are many, one of the most popular is Login lockdown, Login Lockdown is useful in preventing a brute force attack. Another one is security scanner. The one that I liked is this one, wordpress firewall, it will even send you an email when someone tries to hack into your site. They will even give your the IP address for blacklisting . Just yesterday they sent me an email of an hacking attempt from an IP located in Carlifornia, USA.

There is no guarantee of 100% security, if someone wants you he can get you. Hackers are good just like those guys working for Symantec. They successfuly hack big organisations, Barrack Obamas servers during campaign period were hacked, last year someone hacked into online account of French president Sarkozy and withdrew some cash from his account. The only sure protection is to keep checking for fishy activities using the above links and when there is an intrusion remove it before google penalises you. After being penalised my blog traffic from search engines plunged by 80%. After removing the hidden links google lifted the suspension five days later, thats was three weeks before the end of 30 days suspension.

When I started blogging I didn´t expect to find myself learning about internet security. Learning never ceases and it feels good to be empowered.

written by Constantine Njeru \\ tags: Blog, Company Www, Credit Card Numbers, Footer, Google, Hack, Hacked Sites, Hacker, Hackers, Hosting Company, Insider, Keywords, Marathon Running, Signs, Something Fishy, Source Code, Tool, Unexpected Problem

Am starting my training for 2009  Stanchart Nairobi marathon. I have had a seven months rest from serious running. During that time I learn’t how to swim.

My running goal this year is to finish the 2009 stanchart marathon in a time of around 2.45. My personal best is 2.56. I will be a smiling runner if I can be able to shelve 10 more minutes from my PB.

Am confident I can run faster. At the finish line of 2008 Stanchart marathon my legs felt strong, no fatigue & no cramps. I had this feeling that I could still keep running another 10k.

Taking My Running To the Next level

This year I will build on the strength of my three years of marathon running. I believe my body is now physically strong and it can cope  with stress of more weekly miles and faster running.

Advantages of many months of training

To reach to my goal am dedicating 5 months of serious training. More training time means, no over training, more rest and fewer running injuries. If I suffer the unfortunate injury at least I will have enough time to recover.

In the month of June I will focus on cardiovascular fitness. I will do this by  accumulating as many miles I can at a slow pace. I will also assessing my physical condition to see whether I might be carrying a running injury that I might not be aware of.

In July, that is when I will start on speed work. Am yet to decide on my actual mileage and exact tactics so keep reading as I will keep posting my plans and progress.

written by Constantine Njeru \\ tags: 5 Months, Amp, Cardiovascular Fitness, Cramps, fatigue, Finish Line, Marathon Running, Mileage, Month Of June, Nairobi, Next Level, Pb, Personal Best, Running Injuries, running injury, Serious Training, Seven Months, Slow Pace, Speed work, Stanchart Marathon

The biggest dilemma in running is, you try to run faster but your lungs always let you down. Running is a cardiovascular exercise, if you can improve on your breathing and how to get more oxygen into your lungs you are guaranteed to run faster.

Runners World January 2009 Issue had a great article on how you can improve on how you get more oxygen into your lungs by doing a couple of simple exercises.

To quote from the article “Just as we strength-train our hamstrings and calves to improve our ability to power over hills, we can tone the muscles used for breathing. “Exercise improves the conditioning of the diaphragm, the muscle that separates the chest from the abdomen, and the intercostal muscles, which lie between the ribs and enable you to inhale and exhale,” says Everett Murphy, M.D., a runner and pulmonologist at Olathe Medical Center in Olathe, Kansas. “When you take a breath, 80 percent of the work is done by the diaphragm. If you strengthen your diaphragm, you may improve your endurance and be less likely to become fatigued.”

Any exercise that works on your core area such as sit ups will improve the muscles around the diaphragm.

Best breathing method : The mouth or the nose?

The experts interviewed for the article swore by the mouth, the wider is your mouth open while running the better your breathing. I once tried running with my mouth shut and I swear it was horrible.

The chest breathing or the belly breathing.

I was a little bit surprised to learn belly breathing is the recommended method of breathing for runners. When you chest breathe, your shoulders get tense and move up and down. That’s wasted energy-energy you should conserve for running.

Great stuff!!

written by Constantine Njeru \\ tags: breathing, Exercise, fitness, lungs, Marathon Running, Marathon Training, Runners

If you are training to run New York  marathon you should keep in mind the following marathon training principles:

When to start training for New York marathon

The early you start your marathon training the better. 4 months prior to the marathon is a good idea. Training early has advantages, you get enough time to train and most importantly you have time to recover from inevitable running injuries.

The 10% rule of marathon training.

Never increase your weekly mileage, by more than 10 percent a week. If you do you will drastically increase the risk of running injury.

The long runs for New York  marathon

The long runs can be up to 20-23 miles (for the experienced runner) for the inexperienced runner this can be 5 – 15 miles depending on your level of experience. The long run should be done at least once a week.

Easy weeks

We love going  full speed on our training but it is a good Idea to slow things down between your training weeks. This will allow you to stay fresh as you build on your overall workload.

Rest.

Taking a complete break from running is as important as running itself. Two to three days of complete rest will allow you body to recover from the stress of marathon running. Don’t take a long rest as you will lose all the gains from your training.

Hydration for New York marathon

Keep drinking enough water. Water helps in preventing running injuries.

Nutrition for New York marathon

Eating the right foods is important! You need to eat plenty of carbohydrates to give you energy. Eating foods rich in protein will help your body repair small tears that happen during training.

Taper for New York  marathon

Avoid over training by reducing your weekly mileage during the final two weeks before New York marathon. This will ensure you arrive at the starting line feeling fresh and energised.

Good luck!!

written by Constantine Njeru \\ tags: Marathon Running, Marathon Training, New york marathon

The big question from new runners is what foods should I a runner eat?

I just read this list of 20 healthy foods for under $1 on New York Times. It reminds us that you don’t need to break the bank to eat healthy.

1. Oats: High in fiber and good for cholesterol.

2. Eggs: Costing about a dollar for a half-dozen, these are one of the cheapest sources of protein.

3. Kale: At about a dollar a bunch, this is one of the cheapest greens you’ll find in the supermarket.

4. Potatoes: Stay away from fries and chips, and eat them skin and all as a good source of vitamin C and potassium.

5. Apples: Tasty, cheap and filling.

Read the rest of the foods HERE

written by Constantine Njeru \\ tags: diet, food, Runners, Running, Sports Nutrition

Shin splints is a pain over the front of your lower leg, that part stretching from the knee to the foot.When you run you feel pain and when you touch the area on either side of your shin bone, it may feel sore and tender.

This injury was made famous by Lance Armstrong during his first marathon. At the end of 2006 New York Marathon he reported he had ran the distance wish shin splints. The amazing thing was that he still managed a sub 3 hours finish. Not bad in your first marathon!

Causes of Shin splints injury

Experts call it overuse injury, that is too much running. That is why Doctors recommend taking a rest from running as the first step in solving the problem.

Step One In Treating Shin SPlints Injury

Stop running and take a rest.

Step two in treating shin splints injury

Ice the area twice a day.

Step three in treating Shin splints injury

Use an anti-inflamatory spray. If the pain is too much you may take pain killers.

Step four in treating shin splints

Finally, when you get back running use a good running shoe.

Normal pain disapear after a short while but if you don’t see improvement consult with your physician.

written by Constantine Njeru \\ tags: Running, running injury, Running shoes, Treatment

I just saw this Xbox inspired Nike sneaker shoes, I tried to force myself to like this shoes but I was unable!!

The Xbox inspired shoes were designed by Sole Junkie a Carlifornia based artist who specializes in custom based sneakers. The price tag for this Xbox inspired Nike shoes = $2,500.

written by Constantine Njeru \\ tags: Inspired Shoes, Nike, nike shoes, Nike Sneaker, Price Tag, Running Humour, Running Shoe, Sneakers, Trainers, Xbox, Xbox 2

Tired of siping water? try eating your fluids instead.

How much more should you drink when the weather is warmer? Your hydration needs can jump as much as 12 cups of fluid a day. but your dont have to guzzle just water. Fruits and vegetables, which are about 80% water, can help you stay hydrated.

Fruit Nutrients and Muscle Recovery.

Fruits provide key antioxidants vital for muscle recovery and a healthy immune system.

written by Constantine Njeru \\ tags: diet, Marathon Running, Sports Nutrition, water

If you are looking for the perfect running technique on how to run and save energy you can study the following picture from the guys at pose tech.

Just remember a good running technique will make you run faster, avoid injury, and save you energy.

written by Constantine Njeru \\ tags: 10K Running, Marathon Running, running technique

Paula Radcliffe is the one of the best female long distance runners. In this video she recommends easy runs to remove toxins from the body.

Cause of toxins in your body.

If you are feeling sore after running exercise it is because toxins (lactic acid) has built up in your muscles. An easy run can go a long way in flushing it out of your body.

Watch video on how to remove / flush out toxins from your body

written by Constantine Njeru \\ tags: Exercise, Marathon Running, Marathon Training