Monthly Archives: April 2008

Biking Affects Sex

In my quest to run a marathon under 3 hours I have included biking as part of my marathon training plan.

I was taken back when I heard that a research on bicycle riding found out that Men who ride bicycles have difficult having sex………………. Apparently, women prefer going out with men who drive…………………………I HEARD IT ON TONIGHT SHOW WITH JAY LENO!!

Have a fantastic week.

Short Distance Running : Kenya Missing In Action

There was a time Kenya athletes were a force in short distances. In the past, Kenya ranked very well in the 4×400m relay. They won a silver at the 1968 Mexico City Olympics, and then a Gold in the 1972 Munich Olympics. Julius Sang also won a bronze in open 400.

How times have changed, today Kenya athletes struggle to secure Olympic qualifying mark let alone appear at short distance races. The local media, here in Kenya reported that Kenya National 100 meters Champion, Tom Musinde failed in his attempt to secure Olympic qulifying time, 10.1 secs. Another 400 meter runner, George Kwoba also failed in his bid to secure Olympic qualifying time.

The difference in performance between long distance running and short distance running is a matter of resources. To train a sprinter you need a lot of resources, top coaches, good diet, equipped gym facilities, food supplements, all these dont come cheap. To make matter worse the Kenya Athletics federation doesn’t even invest in the short distance running.

On the other hand, in long distance running the the only resource required is a runner, with a pair of trainers and willing to clock as many miles as possible. Its cheap and this is the reason why young Kenyans aspiring to be athletes choose long distance running over short distance running.




Lance Armstrong Marathon Training Plan

The dream for every marathon runner is to run a marathon under 3 hours. When Lance Armstrong announced he would be running his first marathon, the 2006  New York Marathon, his target was to run 26 miles under 3 hours.

Lance Armstrong Marathon Training Plan to Run Under 3 hours

You would expect someone who has the best training advisors in the world  to have a strategic plan on how to run. In an interview with runners world he confessed  “There was nothing scientific about his runs.”

He did a daily routine of Kayaking, swimming, riding and hitting the gym. As for running he used to run about 5 to 10 miles in a time of 45-60 minutes. His longest practice run was about 13 miles.

What Lance Learn’t  from Road Learning

He admitted on runners world interview “The hardest part was the pounding of running.” It gave Lance a lot of aches and pains in the Hips and you know where,… ankle joints.

On the day of 2006 ING New York Marathon, Together with Nike, Armstrong assembled a pace team consisting of well known runners Alberto Salazar, Joan Benoit Samuelson, and Hicham El Guerrouj to help him reach his goal time of 3 hours.

He struggled with shin splints but pushed through the last 5 miles (8.0 km) to come through at 2:59:36, finishing at position 856.

Read Lance marathon training plan Interview at runners world

Women's Running Resources kayak, I swim, I ride, I go to the gym Beginner Running Resources High School Runner Resources


Lance Armstrong : Heart : Lung: Running Machine

Some of the most popular posts on this blog have been about Lance Armstrong adventure in marathon, his first marathon at New York marathon where he finished 2 hrs 59 min, seconds, a minute below his three hours target and his 2007 New York marathon where he incredibly slashed 13 minutes to finish in 2 hrs 46 mins. Is this a prelude to to being the best runner in the planet like he dominated cycling, winning seven tour de france?


Old is gold


At 35 years, you might think he is too old to compete with the likes of Robert Cheruiyot, World Marathon Majors Winner and Martin Lel, winner of 2007 New York and 2007 & 2008 London Marathons, but keep in mind Haile Gebresellasie is 35 and he declared his intention to run the marathon at 2012 London Olympics.


A research published by Journal of Applied Physiology indicates Lance is no ordinary runner and I feel in my personal quest to beat his time I might be forced to try and run under 2 hrs 30 mins sooner or later.


Unsual Lungs, heart and lactic acid production


Big, big heart advantage


His heart is 30% larger than average; however, an enlarged heart is a common trait for many other athletes. His heart can beat over 200 times a minute and thus pump an extraordinarily large volume of blood and oxygen to his legs.


Big Oxygen Intake


His VO2 max—a measure of the maximum amount of oxygen your lungs can take in. Lance has a VO2 max of 83.8 mL/kg/min — much higher than the average person (40-50)


Low Lactic Production


When people reach exhaustion, their muscles build up Lactic acid, which causes the muscles to stop contracting. But Armstrong’s muscles produce about half as much acid as the average person’s muscles do when they get fatigued. This allows him to recover much faster than other people.


In addition to his “good genes” Lance got to the top due to, years of incredible training, competitive experience, and obsessive drive to achieve and persevere.


Looking at his marathon performance, its clear the physical advantage is there and he might as well have brought his obsessive drive to running.


Do you think, with more miles under his feet this superhuman will run a marathon in under 2 hrs 20 minutes?

Running Exercise and Can Make You Sick

We know running makes us fit and healthier but the biggest running irony is that the fitter you are, the worse you are at fighting off illness.


My home town is suffering from a flu epidemic and I have not been spared. I have been coughing and sneezing.


Exercise can make you sick


According to an article I read last year on Guardian online, Exercise can make you sick!


According to Dr. Ian Banks, president of mens health forum, ” when you exercise very hard you increase the amount of steroids in your body. They are mainly steroid hormones and steroids are a very potent decreaser of the immune responses.”


As banks puts it ” If you over-exercise, you create inflammation in the body, in the joints and tendons. The body is reacting naturally – it produces its own steroids to reduce the amount of damage from excessive exercise”


Its clear too much exercise can be counter productive. To protect myself from further infection I have decided to suspend my runs this week.


Germs to avoid


According to the article “there does appear to be a reduction in your ability to resist infection for a couple of hours after a heavy training session,” Avoid germ rich environments such as buses or trains, and small children with runny noses during those crucial two hours of post-exercise.

Maasai Warriors Run London marathon on Trainers Made from old car tyres

From their dress, swords, and the way they march, they are similar to a lost legion of the Roman empire.

There are up to one million Maasai living across southern Kenya and northern Tanzania.

Trainers made from car Tyres

These Six Maasai warriors ran the 2008 London marathon on “trainers”

made from old car tyres. In Kenya the sandals are called “Akala” 

Their “training” was the daily herding of cattle and hunting lions.


The warriors were running the London Marathon to raise money to drill a water hole and provide clean running water for their village.

Along the 26 mile they stopped to sing and dance. They were happy to see the sights – but, sadly, they did not sip tea with the Queen as hoped.

Help kids in Africa get clean water by donating to the Maasai water fund at


Exercise to Do After You Finish a Race

What you do after you finish a marathon, half marathon, 10k run or 5K run is important to ensure a quick and painless recovery. For effective recovery do the following exercises:-


1. Cooling Down at the Finish:


Be sure that you do not come to a complete stop after you run. Walking around for a bit will cool down your muscles and give them muscles a chance to relax, without completely stopping. If you simply stop after your run, your muscles will soon tighten and your muscles will be sore.


2. Post-run Stretch:


It is important to stretch before you run, but it is also very important to stretch after running. As cooling down, this prevents your muscles from tightening up and becoming sore.


3. Don’t drink to much water.


More runners have died from drinking too much water than dehydration. Too much water dilutes your body sodium if it gets to low you risk death. Measure your body weight if you have added weight, this is a sign you have drunk too much water. Eat salt pallets to restore sodium.


4. Get a post race massage.


In addition to stretching have a massage. This will further loosen tight muscles and reduce muscle soreness. Pressing the muscles will be painful but “No pain no gain.”


5. Get First Aid.


If you are feeling a severe pain in your knees or ankles, seek first aid. Remember for effective treatment, Ice the affected part first, heat should be used after 75 hours.

Remember the finish line is not the end of running, it is the beginning for your next run.

5 Ideas How To Prevent Running Injuries

Running injuries cannot be 100% avoided but you can minimize getting an injury if you incorporate my five injury minimization methods in your training plan

1. Warming Up to Prevent Injury

The benefits of a warm up are immense. A warm up warms your muscles and increases your heart rate. Enables oxygen in the blood to travel in greater speed. A jog can do the job.

2. Wearing Proper running Shoes to Prevent Injury

Make sure your shoe fits properly. Most experts advice it should fit like your sock. A marathon shoe is different from a track shoe. A marathon shoe has a thick sole to act as a shock absorber from the rock solid tarmac.

3. Rest

Don’t over do things. Take a break between your runs. And remember to get plenty of sleep. Resting allows your muscles to recover.

4. Strength Training to Prevent Injury

The purpose of hill drills is to develop strong leg muscles. One ankle exercise is skipping rope. The stronger the body the less prone it is to injury.

5. Stretching to Prevent Injury

Remember to stretch your leg muscles in the evening and morning.

The Week Before the Marathon

After marathon training for months, you should spend the last week taking it easy. I spend the last week drinking plenty of water, eating a diet rich in carbohydrates and keeping my body in form by stretching and doing light jogging.

Paula Radcliffe Training Tips One week before a marathon.

Paula Radcliffe  holds four of the five fastest times ever run by a woman over the 26.2-mile distance. A tip from her comes with a “pay attention” pedigree.

Paula shared the following simple tips on BBC website, a week before 2008 London Marathon.

  1. You should have cut down your mileage by now but it is always worth throwing in a little bit of speed work in your final week.
  2. Stay hydrated and get plenty of rest.
  3. Make sure you have run in the gear you want to wear in the race.
  4. Watch out for germ areas – catch a cold now and you could kiss the marathon goodbye
  5. Don’t forget the Vaseline!

Some of the germ areas Radcliffe treats with care are supermarket trolleys and believe it or not, baby Isla!

“Since having Isla (last January), I’ve learned the importance of keeping guard against germs. Babies pick up everything going,” Radcliffe told BBC Sport.

Read the rest of the Radcliffe Interview on  BBC sports.