Marathon You Can Do It

2012 Standard Chartered Dubai Marathon happened today and I have just got the results. The winner of mens race Ethiopian, Ayele Abshero. The women’s race was won by Kenyan, Lucy Kabuu.

In the men’s race, Ethiopia’s first timer and 2009 World Cross junior champion, Ayele Abshero smashed the course record set by compatriot Haile Gebrselassie (2:04:53) when he posted a jaw-dropping 2:04:23.

Lucy Kabuu was denied a dream marathon debut when she fell just three seconds short of bagging the race Jackpot of  $250,000. Her winning time of 2:19:31 was enough to earn her $100,000.

written by Constantine Njeru \\ tags: 2012 marathon, dubai marathon, Marathon Winner, Standard Chartered marathon

Many people make running resolutions at the beginning of the year but few keep them. At the end of the year people come up with many excuses as to why they did not actualize their goals. The following is a ten point plan that will help you accomplish your running goal this year. The plan will work for anyone dreaming to run a 5K, 10K, half marathon or even the full marathon.

How To Accomplish Your Running Goal.

1. Define and describe your Running goal. Write down when you want to achieve it. Write down the reasons why you want it. Write down what it would feel like after you have achieved it. Figure out exactly what it will take to get it. Be realistic about the time things will take. Many people don’t allow themselves enough time, and give up too soon.

2. Start working toward your running goals tomorrow morning. Don’t wait for June so that you can start your training. Start tomorrow morning! By starting early you get into the habit of running. If you wait until June, you will find another excuse why you should wait until August.

3. Set a realistic Running goal. It is pointless to aim to run your first marathon when you have never even finished a local 10K race. If you have never ran before, start by entering a local 5K race. If you aim too high, you set yourself up for failure.

4. Ask for guidance. No one can tell you exactly what you should do to achieve your goal, but one of the best sources for guidelines is to ask fellow runners. Join running forums, join a local running club, something better is subscribe to a running magazine. Learn from the experience of other runners.

5. Be passionate about running. Striving toward a goal without passion is like a fire which slowly runs out of fuel to burn. Get excited about running; this will mean that you will love what you are doing.

6. Persevere with injuries. Running injuries are part and parcel of running. Don’t let injuries knock you down. When you get injuries take a break and allow your body to rest and heal.

7. Don’t share your running goals with people who might wear you down. Some people are haters by nature. They don’t want to see others get fitter and healthier and they will try to discourage you. Seek only positive vibes.My High school priest once told me, “Dysfunctional people hate seeing healthy progression of character in others.”

8. Visualize. Close your eyes and imagine yourself crossing the finish line. Can you see the smile on your face? AWESOME!

9. Train, Train, and Train more. The only way to run well is to train hard. Knowing is not enough you have to put it to action. Draw up a training table table detailing down, training days and rest days.

10. Lastly remember this pearl of wisdom before you embark on your running goal -

Make sure, your running / fitness/ work out goal is SMART:

• Specific
• Measurable
• Achievable
• Realistic
• Team-oriented
• Time-related

 Don’t let inactivity keep you from achieving your goals. May this year be your best year!

written by Constantine Njeru \\ tags: running goals

According to statistics 42 marathon runners have died after collapsing from cardiac arrest during marathons over the past decade. Boston Athletics Association, who are organisers of the popular Boston Marathon have announced, at least 1,000 runners and family members will be trained in CPR the weekend before this year’s Boston Marathon, after local researchers found that immediate use of the procedure could have saved many of the runners who have died from cardiac arrest during a marathon or half-marathon.

While the marathon has 28 medical stations along the 26.2-mile course, roving volunteers every half-mile with portable defibrillators, and two medical tents at the finish line, runners trained in CPR can help “bridge the gap between racers and various trained medical professionals.

The 30-minute training – to be administered in cooperation with the American Red Cross and American Heart Association – is enough to teach the basics so that people can perform CPR until medical help arrives, said Grilk, even though it won’t provide formal certification in CPR.

Source, courtesy of  Boston Globe.

written by Constantine Njeru \\ tags: Boston Marathon, Cardiac Arrest, CPR, CPR Training, heart attack

Many runners who use Garmin forerunner 305 ………. love it. You can use it to train on your bike and running and also take it with you when go hiking

Features of Garmin Forerunner 305 GPS  sports watches.

The garmin has about ever feature offered, Pace /speed, elevation, heartrate( with HR Strap), cadence (for bike, with cadence sensor), distance, distance on tread mill (with foot pod), calories (although only estimated), sun down, route finding, course, virtual running partner, Workout scheduler ( I use this all the time on bike workouts), auto mile laps, alerts for distance, time, heart rate and speed. A great history tool.

Battery Life of Garmin Forerunner 305

The battery is only good for up to 10 hours… that is the downside. It is a little large on the wrist. They are expensive $350 and up, but if you don’t want the Heart rate function (which I recomend) get the forerunner 301. Or the older version the 201 on ebay…I’ve seen them go for $100 New with tags.

Article courtesy of marathon watches.

written by Constantine Njeru \\ tags: Cadence, Downside, Forerunner 301, Forerunner 305, Garmin Forerunner 305, Garmin Forerunner 305 Gps, Garmin Gps, heart rate, Heartrate, Mile Laps, Sensor Distance, Sun Down, Tread Mill, Workouts

The number quality of a good headphone for running is comfort. Runners take this for granted until they get an uncomfortable pair of headphones. Then they see the truth that ear comfort is absolutely important in headphones when out running or just jogging.

Some Of Popular headphones for running / Jogging

A lot of runners gravitate towards over-the-ear style headphones like the UltraFit collection from Polk Audio (Starting at $40; Yahoo! Shopping) and Yurbuds’s Ironman Endure ($29.99, yurbud.com). This style helps keep the ear buds in place.

The Sennheiser sport neckband headphones ($59.99, sennheiserusa.com) received rave reviews on fit, durability and ease of wear on a few running discussion forums I occasionally read for advice.

Running Headphones are best placed over your ears

Avoid the type of headphones where you insert a little plug in your ears. Unless you get them tailor made specifically for your ear, these are extremely unhealthy and will probably give you ear cancer. A good brand are the flat, blinged-out jazz buds earbuds (meaning they are placed over, not in, the ear canal) from BodyRock Sport ($16, bodyrocksport.com).

Important traits to look for in comfy headphones.

• The “size” should be adjustable, usually by pulling down on the ear pieces.
• The headphones should be light weight.

written by Constantine Njeru \\ tags: Best Headphones, Discussion Forums, Ear Buds, Ear Cancer, Ears, Headphone, Runners, Sennheiser Headphones

I have just been reading/ looking at this fantastic running statistics infographic from mp3 running. It has some interesting running facts from the year 2011:-

• The average number of running shoes purchased by men was 3.9 pairs and women 2.9 pairs
• The average run miles each week for men was 27.2 and women 21.9
• The average days run each week was 4.3 for men anf 4 for  women
• The average body mass index for men runners was 24.4 and women runners 22.9
• The average weight of male runners was 172.9 pound and the average for women was 137.6 lbs
• Another interesting running statistic was that Men runners are more likely to run with a spouse than women runners

Running Music for a better running experience!

written by Constantine Njeru \\ tags: running facts, Running shoes, Statistics, us running

The most popular performance enhancing drug in sports is Caffeine. Caffeine has been proven to increase the number of fatty acids circulating in the bloodstream, which enables people to run or pedal longer.

As a result, caffeine, which is legal under International Olympic Committee rules, is the most popular drug in sports. More than two-thirds of about 20,680 Olympic athletes studied for a recent report had caffeine in their urine, with use highest among triathletes, cyclists and rowers.

Caffeine Increases Endurance In Running & Cycling

Scientists and many athletes have known for years, of course, that a cup of coffee before a workout jolts athletic performance, especially in endurance sports like distance running and cycling.

Caffeine Benefits in Weight Training & Muscle Building

Caffeine reduces adenosine levels, “which then enables more forceful muscular contractions and delays fatigue.

Caffeine Benefits in Soccer & Football

In a study published in The British Journal of Sports Medicine, soccer players dribbled, headed and kicked the ball more accurately if they’d had caffeine than if they hadn’t.

For More details check out the source: New York Times Health Reports

written by Constantine Njeru \\ tags: Caffeine, Caffeine Body Building, Caffeine Cycling, Caffeine Olympic Atheletes, Caffeine Running, Caffeine Weight Training, drugs, Olympic Athletes, performance enhancing drugs, Performance Enhancing Drugs Olympic Athletes, Popular drugs

Over 40,000 runners hit the Las Vegas Strip on Sunday night for the sold out 2011 Rock ‘n’ Roll Las Vegas Marathon and half Marathon, this was the largest night time race in the world.

With the race being held at night, you have to assume it was difficult taking pictures. Night pictures don’t look great unless you have descent camera and you are an equally talented photo taker.

I managed to find some awesome pictures from 2011 Rock N Roll Las Vegas Marathon.

Kate Gosselin at 2011 Las Vegas marathon. Picture courtesy of celebrity-gossip.net.

For collection of photos from 2011 Las Vegas blog check out this hungry runner girl blog. She also has well written race report of her 2011 Las Vegas half marathon.

written by Constantine Njeru \\ tags: 2011 half marathons, 2011 marathons, Las Vegas Half Marathon, Las Vegas Marathon, Marathon Photos, Marathon Pictures, Rock N Roll Marathon

There have been a couple recent deaths in marathon races. In 2011 marathon deaths have been reported of a 35-year old in Chicago, 32 year old in San Antonio, 27 year old in Toronto, 32 year old in Montreal, and a 58 year old in savannah. These deaths are making some runners now worry about running long distance races?

I remember reading an article in NYT about this issue of runners dying from heart attack a few years ago. One of the conclusions was “The risk of dying on a marathon course is twice as high if you drive it than if you run it”.

Runners World magazine resident doctor wrote on this topic (Heart attacks) and he adviced all runners to look out for the following tale tell signs of an imminent heart attack when running.

Listen to your body and stop for chest pain or pressure; pain or pressure in your arm, neck, or jaw; skipping or irregular heart beat; or unusual breathlessness, loss of energy, or fatigue.

If you have an event, like blacking out or feeling dizzy while exercising or feeling your heart flutter or race, report it to your physician for evaluation. Also be aware that “heartburn” during exercise may not be from your stomach and can be your heart.

written by Constantine Njeru \\ tags: Chest Pain, Conclusions, Distance Races, fatigue, heart attack, Heart Attacks, Heart Flutter, Heartburn, Irregular Heart Beat, Long Distance, Marathon Course, Marathon Races, Nyt, Recent Deaths, Resident Doctor, runners world magazine, Running Marathon, Savannah, Signs Of Heart Attack, Stomach

New York marathon is a popular race and every runner wants to run it. Organisers have two ways of restricting runners, capping the numbers at 40,000 and requiring all applicants to meet New York Marathon qualifying times. They only take the cream of running!

The New York Marathon qualifying times are no Joke!

For Men ages 19-39 you must have run previous race with a PB of or better than 2.55 or a half marathon of sub 1.23. As for the ladies you must have run previous race with a PB of or better than 3.23 or a half marathon of sub 1.37.

For runners over 40 – 50 yrs their is no reprieve.

Qualifying times are 3.10 for men and 3.38 for women. Half marathon times of 1.30 for men and 1.44 for women are what you need to have a look in.

Best Race to Qualify For New York Marathon

With those high standards the race you choose to meet the qualifying times is very important. My number one tip is look for a race with good weather and a flat course. Those two factors will greatly improve your chances of htting your target.

Some of Flat Marathon Course that can give you an advantage

1. Honolulu Marathon – It was the writers no one pick because of a flat course

2. Chicago Marathon -Flat course but beware, the marathon has a history of horrible weather on Dday.

3. Marine Corps Marathon

4. Twin Cities marathon – Down side of this marathon is Leave your iphone home, ear phones are banned from twin cities.

5. Las Vegas marathon – It is the only marathon in the world where you can run and get married. For those married they can renew their wedding vows.

6. Miami Marathon

7. Berlin marathon

8. Rotterdam marathon.

Chicago marathon may be flat but the weather is very unpredictable.

Remember there is only one secret to improving your marathon performance: TRAINING.

written by Constantine Njeru \\ tags: berlin marathon, chicago marathon, Honolulu Marathon, Las Vegas Marathon, Marathon Chicago, Marathon New York, Marathon Rotterdam, Marine Corps Marathon, New york marathon, Qualifying Times, Rotterdam Marathon, Twin Cities Marathon