Marathon: You Can Do It

From Paul Tergat’s book, Running to the Limit, written with Jurg Wirz, Meyer & Meyer Sport, 2005, I found this interesting marathon training plan.

He follows a standard marathon training program that includes one long run, one long interval, and one short interval session per week. He mentions that his typical morning runs are always between medium and fast paced, with the afternoon run at slow to medium. The long runs “are not slow at all.” Prior to the Atlanta Olympics, Tergat claims to have been running up to 300 kilometers per week-that’s 187 miles.

Importance of running on hills

Tergat’s long time coach, Dr. Gabriel Rosa, suggests that training at higher elevations is valuable, as is training on hills. “Somebody who always runs on the flat will after some time lose his strength.”

Low salt levels in the blood is one cause of stomach cramps during running. Other causes of runners cramps are inadequate oxygenation; exposure to large changes in temperature; dehydration.

Many runners experience low Salt levels because of drinking too much water before and during running. The water dilutes the sodium in your body. Sodium is a vital mineral needed for optimal bodily function.

The week before a marathon many runners spend time eating carbohydrates and drinking plenty of water. Few runners step up their salt intake because there is a lot of writing is focused on dangers of eating too much salt.

Salt is as important as water and carbohydrates.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Salt, Training

Terence, the one half of Terence and Sarah team in season 13 of Amazing race will be running at this sunday’s New York marathon.

Last month I got an add on facebook from a guy called Terence, I didn’t know him but anyway I accepted the add because he was a fellow runner, a member of Run NYC group on facebook.

Terence  will be keeping to tradition of celebrity runners at New york marathon. P. Diddy has done it and last year Katie Holmes  a.k.a Mrs. Tom Cruise also ran this famous race.

Katie Holmes finished the marathon in time of 5 hours 29 minutes, in 2003 P. Diddy finished in 11372 nd place with a time of 4 hours, 14 minutes, 52 seconds.

Terence in real life doubles up us a running coach and I bet he will beat P. Diddy’s time.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Training

I don’t think the guys who come in first are the only heros of running. Other heros are the guys who come in last.

After crossing the finish line of 2008 Stanchart Nairobi marathon in new personal best time of 2 hour 54 minutes, I stayed behind for hours and watched other runners cross the finish line. I saw determined runners cross the finish line 6 hours after the marathon started. Even after the roads had been opened, determined runners walked on the road side determined to get to the finish line.

This never say die spirit and determination to finish no matter how long you take is truly admirable.

In 1980 the Bishop of Pennsylvania during the 1908 London Games gave a sermon titled “The most important thing is not to win but to take part!” Today, this is the motto of Olympic games.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, Runners, Running, Training

After trying to run under 3 hours in the last two years I finally did it this year and set a new personal best of 2 hours 54 minutes.

2008 Stanchart Nairobi marathon was my fastest race so far but it was the easiest run compared to my two previous marathon. I finished the marathon feeling physically strong unlike the last two years when I could barely stand on my feet after crossing the finish line.

This year I had trained to run at a pace of 4 minutes per Kilometre and that is what I did from start to finish. If I had pushed harder maybe I would have hit a better time??

My only mistake of the race

I started the race from my favourite position, which is behind the crowd. At the back I was happy to flirt with the few female runners but the small talk later proved to have been a big mistake.

A short while after the marathon had started I decided to check the time on my wrist watch only to discover I had forgotten to activate my stop watch at the start. The flirting had distracted me such that I forgot something so important!!

Marathon  Route to nowhere

Without my my wrist watch on there was no way I was going to keep track of my time, I thought of activating it at the sight of 10K mark but it wasn’t to be, the organisers had not marked the distances on the route. I didn’t understand how they failed to provide such crucial information. Every runner I met with at the finish line complained about the lack of markings on the route.

Experience counts

With the wisdom of having run two marathons I stuck to my race pace of 4 mins per Km. With some runners charging ahead there is always a great temptation to follow them but this year I did not make the mistake I have made in previous years; running beyond my ability. Later in the race I overtook many runners who  started full speed, some were slowing down others were  dropping out of the race.

No Hitting the wall

I had feared my pace would drop near the end but to my surprise my calves never felt sore, thanks to the hill repeats, stretching, diet and long run I did during my marathon training. I knew I had a beautiful race but since my wrist watch was off I wasn’t sure whether I was still within my target of a sub three hour finish. As I cleared the final 300 metres I could see the timer on the finish line indicating 2:50s, I made a final push and crossed the finish line in 2 hours 54 minutes. The official time recorded by my championship chip and written on my finishers certificate was 2 hours 54 minutes 23 seconds.

It is only after I crossed the finish line that I realised that I could have run a faster time. I finished feeling strong, I walked around comfortably and I did not feel any muscle pulls.

This year I proved to myself I can run faster and am now looking at the future with hope and determination.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, Runners, Running, Training