Monthly Archives: August 2009

Runner Problem : Cant Sleep & Wake up at Night

Waking up at the middle of the night is a problem I have whenever I start training for a marathon. I no longer consider it a sleeping problem but an effect of marathon training.

For the last two months since i started training for October Nairobi Marathon, every night my sleep is interrupted, it is usually a case of a full bladder. After emptying it I get back to bed and get back sleeping within no time.

Waking up at night is a good sign for a runner.

The full bladder that wakes me up at night is because of my hydration. To run properly a runner must drink plenty of water to remain hydrated. I always make sure am drinking a minimum of two litres a day to replace lost fluid during running.

While it is inconveniecing to wake up in the middle of the night, I think it is a small price to pay. The most important thing for me is to run properly and that means staying hydrated.

Waking up at night is a sign my hydration is up to standard.

Sports drink recipe from “Nancy Clark’s Sports Nutrition Guidebook”

Sports nutrition is necessary for healthy athlete development. Nancy Clark has written a guidebook “Sports Nutrition Guide book” I found this sports drink recipe inside.

1/4 cup sugar
1/4 teaspoon salt
1/4 cup orange juice
1/4 cup hot water
2 tablespoons lemon juice
3 1/2 cups cold water

In a quart pitcher, dissolve the sugar and salt in the hot water. Add the remaining ingredients and the cold water. The drink contains about 50 calories and 110 mg of sodium per 8 ounces, approximately the same as for most sports drinks.

2009 Stanchart Marathon Training Week 10 Freak Accident

Last week I had a minor set back. I suffered a slight back problem, a little pain on my back. It happened while I was drinking water. I normaly drink water from a bottle and I guese I overdid things because I pushed my mouth up and head backwards. The head moved far back pushing the spine down hard. Overstretching the spine!

I wasnt feeling the pain most of the time I only felt a slight pain whenever  I swallowed air.

I managed to do the two midweek speed runs without any problem. Yesterday I managed to run a 30 K run and everything went well.Today morning I decided to treat my body to a thermal massage to remove any physical stress that has accumulated in my body.

This year am trying to focus in finding a perfect running technique.

Leg movement

Am trying to ensure my leg swing starts from the hip downward that way I use all my leg muscles. Another area is the foot strike. I want to perfect the technique of pushing foward using the front of the foot. Using the front of the foot is the way to stronger and faster running.

See you next week.

Samuel Wanjiru Vs Haile Gebrselassie – Who is Faster Runner

Haile Gebreselassie Vs Samuel Wanjiru. I had hoped this two will race together this year so that we can know who is the king of the full marathon.

Samuel Wanjiru had hoped to take on Haile at 2009 Berlin Marathon but he failed to get invitation to the Berlin Marathon from the organisers. I feel the organisers bowed to the demands of Haile who has previously been quoted saying he prefers to race against the clock rather than go head to head and worry about the athlete behind his neck.

After failing to challenge Haile in Berlin, Wanjiru has entered 2009 Chicago marathon. What is interesting is that Chicago is a flat course just like Berlin. If the weather cooperates, expect Wanjiru to attack Haile record time. Berlin Marathon is on September 20th While Chicago marathon will be on October 11th. After the Berlin marathon Wanjiru will have ample time to reflect and prepare to better Haile’s effort.

A local paper here in Kenya caught up with Samuel Wanjiru on a 35K run along Nyahururu – Gilgil road last monday and the 22 year old athlete played down the Berlin politics and insisted he is 100% focused on 2009 Chicago Marathon.

How to Get Kids To Drink More water

Drinking water is important for healthy development. But research shows that kids, by and large, simply don’t drink water, even if it’s readily available. Which means if not supervised, active kids are at a risk of dehydration.

In a group of studies in the 1990s, young athletes were brought in to a human performance laboratory in Canada and asked to complete intermittent, easy sessions of bicycling, while drinking as much water as they liked. During the 90 to 180 minute sessions, the “children dehydrated progressively and their core temperatures increased faster than in adults,” the researchers found.

Change the beverage, though, and children’s drinking behavior alters — dramatically. In the Canadian laboratory cycling study, when the kids were offered grape-flavored water, they voluntarily drank 44.5 percent more than when the water was unflavored.

The trick : give them flavoured water!

You dont have to buy expensive sports drinks. A flavoured drink can be water mixed with a fruit juice. The home made fruit juice made from natural fruits is better than the supermarket juices. Natural juices are more nutritious.

Benefit Of Eating Chocolate : Black Vs White Chocolate

Researchers have proven black Chocolate is good for your health. Although white chocolate is not rated highly, I tend to believe white chocolate is also good for runners.

Black / Dark chocolate has 80 calories per serving whereas white chocolate has 916 calories per serving.

Chocolate as a recovery food.

I choose to eat a chocolate as my recovery food after my running work outs. Those 916 calories help to restore the spent calories.

The sugars found in chocolate are simple sugars the same that you find in a Soda. Eating a chocolate after my running exercise help me get a quick fix.

To get proper nutrition I later eat complex carbohydrates such as sweet potatoes and avacados.

A chocolate cannot be considered a proper food but it can be useful as a quick fix immediately after a marathon.

Stanchart Nairobi Marathon Training Week 9

After two months of training for 2009 stanchart marathon am feeling good. The last two Sundays I have run two 28K long runs, the first one turned horrible when I suffered a blurred vision near the end. Yesterday I had a strong 28K, I finished the run feeling strong.

Long run marathon training to build fitness.

Until now my training was focused on building physical and cardiovascular fitness by running a long run once per week at a slow pace. Mission accomplished!

Shifting to speed.

My goal this year is to finish the 2009 Stanchart marathon on a New PB of 2.44. I want to now start focusing my marathon training on speed work.

I am now increasing the number of training days by two days. I will be doing two midweek speed works, on Wednesday and Friday.

The speed work will be around a running track. 10 repeats of 2 x 1. That is two fast paced laps followed by a slow recovery run.The follow this with a Sunday long run.

To run like Kenyan runners you have to train like them.

The long run will no longer be a slow paced run, I plan to step up my game by increasing the pace to near my race pace. Kenyan runners are great runners because they do their long run at a race pace.

Staying Injury during training.

My biggest achievement so far has been able to stay injury free. I believe am benefiting from three years of consistent marathon training. When you run consistently over the years all that pounding tends to make your leg, ankle & heel muscles and bones strong.

I hope I can keep it going.