Marathon You Can Do It » Marathon Running

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.

2010 Dubai Marathon Results : Haile Gebrselassie Dubai Marathon

Constantine Njeru — Fri, 22 Jan 2010 08:01:45 +0000

The 2010 Stanchart Dubai marathon was beamed live on Satellite TV and I woke early morning to watch Haile Gebrselassie make another history by breaking his own marathon record.

It wasn’t to be

His highness Haile Gebrselassie came first at 2010 Stanchart Dubai Marathon. His winning time was 2hr 6min 9sec, just over two minutes outside his best. At 36 I think that is impressive time.

The Mystery of a Stiff Back!!

Believe it or not according to news coming from Dubai: Haile Gebrselassie woke up with a stiff back and had to be given intensive physiotherapy hours before the race. He fell asleep while watching television and woke up with a stiff back!!!!

The man was lucky he even managed to sleep on the night before the race, personally I never sleep before a marathon race.

Gebrselassie took the fatty $250,000 first prize (missing the $i Million bonus for breaking the record) ahead of Kenya’s Chala Dechase Beyene, and his Ethiopian compatriot Eshetu Wendimu Tisge finished third.

Mamitu Daska Molisa made it an Ethiopian cleansweep of titles as she won the women’s race in 2hr 24min 18sec, eight seconds ahead of Aberu Kebede Shewaye.

Learning How To Run A Marathon

Constantine Njeru — Tue, 08 Dec 2009 09:32:56 +0000

The marathon is becoming more popular, according to latest statistics over 420,000 American runners finished the distance in 2007.

If your goal is to run and finish a marathon, let me remind you, finishing the 26 miles is a big challenge. Training for the full marathon, usually the programs are anywhere between 4 and 5 months long.

How to run

Learning how to run for a marathon is more than running around the block, You have to learn how to run, you have to learn how to and when to conserve your energy, when to give it that last blast. You can only learn this by getting out and running.

Learning about a runners nutrition

Another important area is nutrition. You need to eat right while you train for the marathon. A nutritional balance of carbohydrates, proteins and essential minerals is important. This will help in replacing lost energy and repair of tissues.

Learning about Injuries

Running injuries are part of running, you cant escape them. As you train you will suffer injuries, dont let them discourage you. When injuries happen, take a complete break from running and seek treatment. The first step of treatment is ice the injured area and maybe take a pain killer. If that doesn’t work seek medical help.

Remember to take rest days. This will allow your muscles to recover from fatigue.

Staying hydrated is also important. Make sure you are drinking enough water during training and also after your runs. Proper hydration is important for proper functioning of the body and it helps to prevent running injuries.

Talk to running experts

It wouldn’t hurt to set up a meeting with a personal trainer if you’re really committed to doing one of those 26.2 mile runs. If you dont know where to find a personal trainer, talk to fellow runners. Most runners are friendly people and are willing to give a hand.

Applications New York Marathon : Guaranteed Entry NYC Marathon

Constantine Njeru — Sat, 14 Nov 2009 09:29:43 +0000

The following groups are eligible for guaranteed entry to the ING New York City Marathon.

Members of New York Road Runners, who completed at least nine NYRR-scored, qualifying races, and who have volunteered for one event, during the calendar year.
Entrants in the ING New York City Marathon the previous year who canceled prior to the race.
Those who have completed 15 or more New York City Marathons.
Those who have applied but been denied entry for the last three years in a row
Runners who meet the following NYC marathon qualifying time standards.
Charity runners : Runners who commit to raise money for charities listed by organisers.
Guaranteed entry for overseas runners, (For those who live outside the United States) Guaranteed entry along with the purchase of a marathon package may be available through an Official International Travel Partner [ITP] in your country or territory.

Source ; ING New York Marathon Official Site

Flat Marathons Courses USA : Fast Marathon Routes

Constantine Njeru — Thu, 12 Nov 2009 08:14:47 +0000

If you’ve never run a marathon or you’re trying to run your fastest time ever, you may consider registering and running in one of these flat marathon courses around USA. Most of this marathon allow you to qualify for Boston marathon.

Chicago Marathon.

Chicago is a flat and fast marathon. Many of over 30,000 runners run it for its speed. The only downside is that the weather can be unpredictable some years, too hot of too cold defeating the flat course advantage.

Philadelphia Marathon

This Pennsylvania marathon has a flat course, the fact that the marathon is ran in late November when the weather is cool gives it an ideal marathon environment for a fast race.

Carlifornia International Marathon

Held in Sacramento California, the marathon is touted as “The Fastest Course in the West.”

Cleveland Marathon

Held in cleveland Ohio in Mid May.

Flat marathons around New York

Mohawk-Hudson River Marathon

This Albany New York marathon, Running Times magazine calls it one of the fastest marathon routes in the country.

Wineglass Marathon

The marathon is held in Corning New York. The Wineglass Marathon yields one of the highest percentages of runners qualifying for the Boston Marathon.

Paula Radcliffe Marathon Training : Weekly Runs : Gym Training

Constantine Njeru — Sat, 31 Oct 2009 11:26:59 +0000

Paula Radcliffe trains on an eight-day cycle, working for seven days and then enjoying one of complete rest.

Paula Radcliffe Daily Runs : Weekly Miles

She runs some 22 miles a day (12-15 in the morning and another seven in the early evening) with Lough (her husband and coach) at her side, on his bicycle;

Paula Radcliffe Gym Training

In between, she does an hour-long session of core strength exercises.

To Run faster and stronger – Rest, Rest & Rest

When she is not training, she sleeps – a lot. ‘I’m usually in bed by ten and I don’t get up until around nine,’ she says. ‘Then I have another two hours sleep in the afternoon. You really need that sleep when you train as hard as I do.

Sorry, instead of rest I should have said, Sleep, sleep and sleep.

Source : Paula Radcliffe Interview Courtesy of Guardian Newspaper UK.

2009 Chicago Marathon Photos From Runners Like You

Constantine Njeru — Mon, 12 Oct 2009 08:13:58 +0000

It was an interesting 2009 Chicago marathon. Our good Spectators were their to record the memeory with this awesome photos from 2009 Chicago marathon. The photos were submited to chicago tribune website. All rights are to respective owners and courtesy of Chicago tribune.

The Champ on the way, At the end he nearly waved the $100,000 good bye!

Pain is temporary, pride is forever!

If the above quote was not inspiring, then being chased by this devil look alike was enough to make runners run for their lives!

On this special day even Elvis made an appearence from his grave!

What Courage? He could have chosen to use a Wheel chair but he chose his legs

For more exciting photos like these visit chicago tribune photo gallery.

How To Predict Your Marathon Time

Constantine Njeru — Sat, 03 Oct 2009 07:43:41 +0000

To predict your marathon time, race shorter races about a month or less than the marathon.

Marathon Time Calculator

For a 10K race, multiple your time by 4.67 to predict your marathon time. For a half-marathon, multiple your time by 2.1. For example, a 10K time of 45:30 would predict a marathon time of about 3:32:30; a half-marathon time of 1:35 would predict a marathon time of about 3:19:30.

Good Luck

Marathon Races In September

Constantine Njeru — Tue, 08 Sep 2009 08:34:30 +0000

Marathon races on the Weekend of September 12

Patriots Run Marathon, Olathe City
Big Bear Marathon, Big bear lake city
Lake city marathon Winona lake
Little Grand Canyon Marathon, Price city
Montreal Marathon, Montreal city
Rochester Marathon, Rochester city

Marathon races on the weekend of September 19

Air force marathon, Daytona city
Arkansas Marathon, Arkansas city
Robin Hood marathon, Nottingham UK
Sydney Marathon, Sydney

Marathon races on the weekend of September 26

Road Runner Akron Marathon, Akron city
Hamptons marathon, east Hampton city
Omaha Marathon, Omaha city
Flagstaff Marathon, flagstaff city
Scotia bank Toronto waterfront marathon, Toronto city
Accra International Marathon, Accra Ghana