Monthly Archives: June 2012

3,000m Champ, Ezekiel Kemboi Arrested

Kenya news outlets are reporting that Kenyan police have charged the world’s 3,000m steeplechase champion, Ezekiel Kemboi, with assault after a woman said he stabbed her on Wednesday night.

The woman alleges that the athlete attacked her when she declined his sexual advances.

Mr Kemboi denied the allegations, saying she colluded with thugs to rob him and was injured in the skirmish. The magistrate granted the athlete bail and said he would be allowed to travel to London to compete in the Olympics.

At least we can now look forward to Kemboi doing his victory dance in London.

Watch Ezekiel Kemboi Victory Dance.


Half Marathon Training Diet Tips

A half marathon training diet plan should consist of foods that your stomach is able to digest.  It’s best to avoid some food—like fatty meats—to avoid upset tummies. But, fortunately, nature also provides foods that can ease our digestion. Here’s a guide to foods that will keep your system running smoothly.

Half Marathon Training Diet Tips


Banana are rich in energy and they restore electrolytes and potassium that may be lost due to sweating when training. This fruit also has lots of fiber to aid digestion.


I drink half a litre of yoghurt before my training work outs. Rich in energy and essential amino acids. You have trillions of bacteria in your gut that help you digest food, and yogurt contains some types of these healthy bacteria. Yogurt has bacteria, which replenishes the normal flora within the gastrointestinal tract so it’s healthy.

Lean Meat & Fish

If you’re going to eat meat, go for chicken, fish, and other lean meats—they’ll go down a lot easier than a juicy steak. This diet provide protein that you need to repair your body. During intense half marathon training your body gets tears and knocks. Eating protein helps t repair the body.

Whole Grains

Whole grains, such as whole-wheat bread, oats, and brown rice, are a good source of fiber, which helps digestion. Fiber also can help you feel full and lower cholesterol, but it can cause bloating, gas, and other problems in people who quickly ramp up their intake—it’s better to take it slow when consuming more. Don’t over indulge just before a race or a long run.

Bon Appetite!

Vegetarian Diet For Marathon Training

New York Times has an interesting article, Can Athletes perform well in Vegan diet. They interviewed a cross section of experts and I picked the following bits;

Plant Sources of Vitamin B12

The foods that vegans like Scott Jurek avoid, like dairy products and eggs, are the easy ways to get protein in a plant-based diet, obviously. But you still have grains, nuts, soy. Eat enough of that and you’ll be fine. The one issue is vitamin B12, which is found only in meat; B12 is important for endurance athletes, since it affects red blood cell production. But many cereals and soy milks are fortified with B12 now, or you can take supplements.

Weight Maintenance For Vegan Runners

Favorite weight gain or weight maintenance advice is to drink juice. Grape juice, pomegranate juice, tart cherry juice. They have plenty of calories, and if you pick the right juice, especially pomegranate or tart cherry juice, it looks as if they can help with recovery. Tart cherry juice was a very popular topic at the recent American College of Sports Medicine meeting. It’s a potent beverage, in terms of speeding recovery. And it’s vegan.

Read the whole article at Wells Blog.

Health Insurance For Marathon Runners & Amateur Athletes

Health insurance is important for amateur athletes who participate in marathon races, half marathon, 10k or 5K races. Although events cover runners on the day of the race, the health insurance is limited plus it does not cover injury sustained when training.

Before going out to buy health insurance to cover you for running related injuries you need to get familiar with insurance policies. You need to know whether health insurance companies in your country or state cover pre-existing injuries. In the US states such as California and New York are no longer allowed to exclude pre-existing injuries from treatment.

Cost of Health Insurance For Runners

I thought health insurance companies have discount for active amateur athletes but the reality is it doesn’t matter if you’re an athlete or a person participating in organized athletic events at almost any level. You’ll pay the same amount as someone who is overweight and unhealthy.

The winners are the health insurance companies who get premium from a healthy pool.

Analyzing your Health Insurance plan For Running Related Injuries

People looking for Sports Injury Protection should check that the plan covers for fractures, dislocations and torn ligaments. It should also include income replacement benefit if your injury keeps you off work, as well as physiotherapy treatment, dental treatment. This type of insurance can be available separately or as part of private health insurance. Standalone sports cover may provide a lump-sum payment if you break a bone.

Beware of cheap health insurance for runners, if an insurance company quotes you a very low price they are most likely offerign you a very limited cover. Read the fine print.

Books On Kenyan Runners

Kenyan runners have been the dominant force in middle- and long-distance running events for more than 40 years. Several books have been published to try and explain their secret. The books on Kenyan runners focus on their training, diet, lifestyle and genes.

Books on Kenyan Runners.

The following books have been written and published. They are all available from Amazon online book store.

Running with the Kenyans: Passion, Adventure, and the Secrets of the Fastest People on Earth

Whether running is your recreation, your religion, or just a spectator sport, Adharanand Finn’s incredible journey to the elite training camps of Kenya will captivate and inspire you. Part travelogue, part memoir, this mesmerizing quest to uncover the

secrets of the world’s greatest runners—and put them to the test—combines practical advice, a fresh look at barefoot running, and hard-won spiritual insights.  Available in hard cover and Kindle version at Amazon Books

Run To Win: The Training Secrets of the Kenyan Runners

Written by Jurg Wirz, a freelance journalist and author, who has visited kenyan runners training bases since 1999 in Eldoret, Kenya. There is some interesting history, about Kenya in general and about individual runners and coaches.

The book has lots of pictures and some entertaining story’s. It has also examples of training schedules that great Kenyan runners would follow during competition season.The book is available at Amazon Books

More Fire : How To Run The Kenyan Way

Divided into four parts, the book begins with a description of running in Kenya, the landscape, the physical conditions, and the people; the second part concentrates on details of Kenyan training camps, training methods, and their typical training diet;

the third profiles individual runners and coaches from the past and present, with each explaining their approach to running so that readers can gain further insight into their methods. The book ends with a discussion on how the reader can adapt Kenyan training practices for their own running requirements. More Fire: How to Run the Kenyan Way is essential reading for runners of all levels and experience. Available in paper back at Amazon Books

Paul Tergat : Running To The Limit

The book revolves around 34-year-old Kenyan Paul Tergat. Who has secured his place in the history books with his Marathon world record in Berlin at the end of September 2003. Today he is considered as one of the best runners of all time. At Olympic Games he won two silver medals, both times behind his friend and rival Haile Gebrselassie.

This book illustrate Tergat’s way from an unknown runner in a tiny village in Kenya to the Marathon world record holder and Dollar-millionaire. In “Running to the Limit” Paul Tergat shares a lot about his training program. “Running to the Limit” is richly illustrated with colourful photographs, many of them as yet unpublished shots from Kenya. The book is available at Amazon Books

Are Athletes Using Painkillers As Performance Enhancing Drugs

This week I have come across two articles that have cast a spot light on the use and abuse of pain medication in world of sports. The stories left me convinced painkillers in pro sports is a form of legal doping.

The first story is the tragic story of NHL player Derek Boogaard. The following intro from New York Times article is enough to shock you……

In his final three seasons playing in the National Hockey League, before dying last year at 28 of an accidental overdose of narcotic painkillers and alcohol, Derek Boogaard received more than 100 prescriptions for thousands of pills from more than a dozen team doctors Read the Rest of the story at NYT Times.

The story details how Derek sustained his short Career by relying on powerful painkillers and anti anxiety medications such as hydrocodone, oxycodone, xanax, Ambien and tramadol. The medications were prescribed to treat multiple injuries.

The next story was from BBC sports. FIFA is alarmed by rampant abuse of painkillers in soccer/football. Fifa’s chief medical officer has said the “abuse” of pain killers is putting the careers and long-term health of international footballers in jeopardy. The major factor in the growing use of painkillers in football is the pressure on team doctors to get injured players back on the pitch quickly.

Soccer players take pain killers as a preventive. They take them to prevent a pain which may occur, to be totally insensitive. The story also noted that n the United States, 12 former NFL players are now suing the league over the use of the powerful anti-inflammatory drug Toradol. They argue that the medication masked the pain of head injuries and led them to play on and suffer concussions as result.

As these stories show, the primary reason is to continue performing beyond your natural level. The smoking gun evidence that painkillers can be used to enhance performance was piece from BBC follow up article,

“It’s well known that Andreas Erm who won a bronze medal in the 50km walk in the 2003 world athletic championship in Paris received pain killers several times during the walk – can you tell me this is not performance enhancing?

“His body was not able to walk 50km on this day in such a speed but he won the bronze medal because he was treated with pain killing medications!” Read the rest of the story at BBC Science.