Marathon You Can Do It » Marathon Running

Sanjay Gupta Triathlon : Marathon Running & Losing Weight

Constantine Njeru — Mon, 19 Jul 2010 14:06:40 +0000

Just before 2010 NYC Triathlon, CNN Dr Sanjay Gupta gave an interview about how he had prepared for the triathlon. In that interview the Doctor made some interesting comments on why running alone may not help someone to lose weight.

I’ve been a runner for a long time, for over 20 years. If changing your body shape or dropping some pounds is one of your goals, simply doing something like running every day and not really changing anything else about your life is probably not going to make much of a difference – it’s offset by eating a bowl of ice cream. During this training I’ve probably lost 20 pounds – with running alone I never got those results. I’m a big fan of running, but if you’re trying to change your body in a significant way, I think you need to add other sports.

Source NYDaily News

Why Your Running Pace / Speed Is Getting Slower

Constantine Njeru — Thu, 24 Jun 2010 14:13:47 +0000

At a certain point many runners notice a decline in their running performance. They notice their speed or pace has gotten and no matter how hard they run they can’t run faster.

A sudden decline in running pace may be a sign you are doing something the wrong way.

Some causes of decline in running pace are ;-

1. Overtraining

2. Change of training methods

3. Under eating.

Over training.

If you train too much -back to back days without taking a rest your muscles will get exhausted and sooner or later you will experience a decline in performance. One way you can avoid exhaustion is to space your runs. Run today and rest the next day. If you already feel exhausted take a complete rest for a week.

Change of Running Method.

If you were used to running on flat roads and you have just shifted to hill running this might also affect you running speed. Immediately after shifting to hill running you may experience decline in pace because your body is not used to extra demand. It takes time for our bodies to adjust to the extra demands of hill running. With time the body adjusts and hill running feels normal.

Under eating

Food is the fuel that drives our run. If you are not eating enough you denying your body the fuel it needs. You can make a rough estimate of how many calories you need based on your weight, the kind of job you have, and your training program. People who exercise regularly should eat about 60 percent of those calories from carbohydrates, 25 percent from fat and 15 percent from protein.

Another fantastic article on this issue is at active dot com. See are you undertraining or undereating

Register To Run 2011 Paris Marathon : Enter 2011 Paris Marathon

Constantine Njeru — Wed, 16 Jun 2010 12:16:53 +0000

The Paris Marathon is one of the prestigious marathon races in Europe. Registration for the 2011 race will open around September 2010. The race has 40,000 slots. The rule is first come first served. Last year the race opened in September and it was all sold out by end of November.

2011 Paris Marathon Dates.

2011 Paris marathon will be on 11 April 2011.

Registration 2011 Paris Marathon

Registration for 2011 Paris marathon will be done online. Payment of registration fee is also done online.

Doctors medical report

Paris marathon require a medical certificate signed by doctor proving you are in good condition to run and finish a 26 mile marathon

Book a Starting zone

The starting zone just after elite runners is reserved for sub 3.15 runners who provide proof of previous race results obtained within the last two years. For this fast runners the registration must be done via post mail.

To Register visit the official paris marathon website

Registration For 2011 Boston Marathon

Constantine Njeru — Wed, 19 May 2010 20:15:27 +0000

Registrations for 2011 Boston Marathon will open Monday, October 18 at 9:00 a.m. Eastern, online at official Boston marathon organizers website. The 115th edition of the Boston Marathon will be on Monday, April 18, 2011.

Qualifying times for 2011 Boston marathon

The qualifying times remain just like they have been, read my post on qualifying times for Boston marathon.

Qualifying standards for the 2011 Boston Marathon must be met on or after September 20, 2009 at a marathon certified by USA Track & Field, the national governing body for the sport (or foreign equivalent).

The registration fee remains at $130 for American residents. The field size for next year’s Boston Marathon remains as it has been in recent past years.

Full registration information, including a list of qualifying marathons, and a list of the B.A.A.’s Official Charities for the Boston Marathon is at www.baa.org

London Marathon Course : Route : Map

Constantine Njeru — Wed, 21 Apr 2010 09:47:05 +0000

The London Marathon is an eye catching city marathon ran around the beautiful city of London. The marathon is set over a largely flat course around the river themes.(The large blue meandering border is River Themes)

This is how the route is described at wikipedia

The course begins at three separate points around Blackheath at 115 ft above sea level, on the south of the River Thames, and heads east through Charlton. The three courses converge after three miles in Woolwich, where the Royal Artillery Barracks is passed.

As the runners reach the 6-mile mark, they pass by the Old Royal Naval College and head towards Cutty Sark drydocked in Greenwich. Heading next into Surrey Quays in the Docklands, and out towards Bermondsey, competitors race along Jamaica Road before reaching the half-way point as they cross the Tower Bridge. Running east again along The Highway through Wapping, competitors head up towards Limehouse and into Mudchute in the Isle of Dogs via Westferry Road, before heading into Canary Wharf.

As the route leads away from Canary Wharf into Poplar, competitors run west down Poplar High Street back towards Limehouse and on through Commercial Road. They then move back onto The Highway, onto Lower and Upper Thames Streets.. Heading into the final leg of the race, competitors pass St Paul’s Cathedral on Ludgate Hill. In the penultimate mile along The Embankment, the London Eye comes into view, before the athletes turn right into Birdcage Walk to complete the final 385 yards, catching the sights of Big Ben and Buckingham Palace, and finishing in The Mall alongside St. James’s Palace

Source Wikipedia London Marathon page

To See and Download a Google street view map click here

Fastest US Marathons : Top Ten By Running Times

Constantine Njeru — Tue, 13 Apr 2010 11:37:47 +0000

If you want to set a new PR or a course to help you qualify for Boston or New York marathon then you need to look at this list of fastest US marathon.

1. Chevron houston marathon in Texas

2. Austin Marathon

3. Lincoln National Gurad marathon

4. Rite Aid Cleveland marathon

5. Grandmas marathon

6. Chicago marathon

7. Steamtown marathon

8. Philadelphia marathon

9. California marathon marathon

10. Las Vegas marathon

Factors considered in compiling the list were : Flatness, weather, size of the field and number of turns.

Source running times

Steamtown Marathon : Your Easy Ticket To Boston Marathon

Constantine Njeru — Mon, 12 Apr 2010 12:03:15 +0000

If you are looking for a fast and easy marathon course to qualify for Boston Marathon, then you may consider Steamtown marathon. In fact, in 2006, 28 percent of all runners qualified for the Boston Marathon.

Reasons why Steamtown marathon is your answer for that elusive Boston marathon qualifier time.

What the press is saying

Runner’s World has called this race “One of the nation’s 10 fastest marathons.” The Running Times magazine reported that runners at Steamtown have finished faster than the national average for several years in a row.Running USA determined that Steamtown’s 2005 median time was at least 30 minutes faster than the national average and was the fastest of any 2005 U.S. marathon with at least 1,000 finishers.

What the runners have to say.

In a Runnersworld thread some runners reported to have set new PRs by upto 15mins.

The Steamtown marathon course

The course is not just flat it is downhill all the way (not the whole route but atleast most of the route) bad for quads but good for those who have prepared to run down hill.

The Perfect Scranton Pennsylvanian Weather

The race is held every October, when temperatures are relatively cool and the fall foliage is beginning to peak.

What the organizers promise

“The key to running Steamtown is managing the hills,” Cummings said. “Much of the first eight miles features significant downhills while the last few miles include several short, but challenging uphills. Many runners have set personal records here by wide margins. Others however, have failed to prepare for the hills and have crashed and burned, wondering how anyone could call Steamtown fast.”

For More information on race information, register, registratioon fee, visit steamtown marathon site

Largest USA Marathons : Top 15 USA Marathons

Constantine Njeru — Mon, 12 Apr 2010 10:08:42 +0000

2009 largest U.S. marathons, listed by number of timed finishers

1. New York City, 43,660

2. Chicago, 33,60

3. Boston, 22,843

4. Marine Corps, D.C., 21,405

5. Honolulu, 20,323

6. Walt Disney, Orlando, 14,948

7. Los Angeles, 14,125

8. Rock ’n’ Roll, San Diego, 13,391

9. Twin Cities, 8,474

10. Portland, Ore., 8,166

11. Philadelphia, 7,494

12. Rock ’n’ Roll, Phoenix 6,444

13. Grandma’s, 5,998

14. Rock ’n’ Roll, San Antonio, 5,906

15. Rock ’n’ Roll, Las Vegas, 5,888

Source: Running USA

10 weeks training plan , 12 weeks marathon training plan

Constantine Njeru — Wed, 03 Feb 2010 13:13:55 +0000

A friend of mine is planning to train for his first marathon and he just sent the following 12 step marathon training planning. I don’t know where he got it from but it has a feel of Jeff Galloway, a man who has evangelized on the merits of run walk method for running a marathon.

Step 1

Plan to exercise four days a week for 10 weeks.

Step 2

Begin each session with 10 to 15 minutes of stretching, and end each session with a 10-minute walk followed by more stretching.

Step 3

Take on week one. Walk 10 minutes. Jog 2 to 3 minutes. Walk 4 minutes. Repeat five times each session.

Step 4

Get into it with week two. Walk 10 minutes. Jog 3 minutes. Walk 3 minutes. Repeat five times each session.

Step 5

Settle into week three. Walk 5 to 10 minutes. Jog 5 minutes. Walk 2 minutes. Repeat four times each session.

Step 6

Keep it going into week four. Walk 5 minutes. Run 7 minutes. Walk 3 minutes. Repeat three times each session.

Step 7

Stay on a roll in week five. Walk 5 minutes. Run 8 minutes. Walk 2 minutes. Repeat three times each session.

Step 8

Pat yourself on the back for being halfway there as you enter week six. Walk 3 to 5 minutes. Run 9 minutes. Walk 2 minutes. Repeat three times each session.

Step 9

Recognize your growing stamina in week seven. Walk 3 to 5 minutes. Run 9 minutes. Walk 1 minute. Repeat three times each session.

Step 10

Feel good about yourself as you confront week eight. Walk 3 to 5 minutes. Run 13 minutes. Walk 2 minutes. Repeat twice each session.

Step 11

Visualize the end of your first goal as you begin week nine. Walk 3 minutes. Run 14 minutes. Walk 1 minute. Do this twice each session.

Step 12

Congratulate yourself for your accomplishment in week 10. Walk 3 minutes. Run 30 minutes without stopping.

Registration : 2011 ING Miami Full & Half Marathon

Constantine Njeru — Tue, 02 Feb 2010 11:14:22 +0000

Organizers of ING Miami marathon have an aggressive plan to get over 20,000 to register ofr the 2011 ING Miami half and full marathon.

Registrations for the 2011 race opened on the morning of 2010 event and this is the sweetener for early registrants

The first 200 registrants for the marathon and first 200 for the half marathon get a 50 percent discount — $27.50 for the 13.1-mile race and $40 for the full marathon.

The next 200 registrants for each event will pay $33 for the half and $48 for the full.

Those prices will be in effect through 11:59 p.m. Feb. 9.