Marathon: You Can Do It

By any measures, 2008 was a very good year for daily running tips dot Com and myself. I accomplished many of the goals I set for myself and saw some amazing growth from the blog and most important I was able to run my first sub three hours marathon.

At the start of the year the blog was hosted on wordpress dot com, it is now self hosted with it’s own domain.

Start training many months in advance

My running goal at the start of 2008 was to run a sub three hours marathon at the 2008 Nairobi Marathon, which is run in October. Am happy to say I achieved this goal by clocking a New P.B of 2 hours 54 minutes.

Speed works and hill runs

I started marathon training in February. For five months I did a 25K run once a week on Sunday mornings. In July I started serious preparations for the marathon that consisted of speed work and and hill running.

Years Of Training Equals Marathon Experience

After three years of marathon running I arrived at the start of 2008 Standard Chartered Nairobi marathon feeling strong and confident.  I was able to maintain a constant pace of 4 minutes per kilometre from the start to the finish. I did not suffer any leg cramps in the final stages thanks my continued training. After I crossed the finish line I was surprised to find myself walking comfortably that is when I realised I could have run a faster time if only I had pushed harder.

The question is will I continue improving in 2009 or have I peaked?

Thank You for an Awesome 2008

I want to thank everyone who help make this blog what it is. Without you, daily running tips  dot Com would just be like any other of the 120+ million blogs in the sphere. Thanks to you, this blog has become something special.

Happy New Year and let’s make 2009 the best ever!

Tags: Marathon, Marathon Running, Marathon Training, Nairobi marathon, Running, Training

Catherine the great has been one of the most consistent Kenyan runners. She is a four-time winner of the Boston Marathon. She has run 12 sub-2:26 performances and three sub-2:20s in her career. Runner’s World ranked her the No. 1 Runner of the Year for five years.

In an interview with running times magazine she revealed the secret to her longevity in the sport. Her training plan has been designed to avoid over training and fatigue.

Weekly Training Milage 

Catherine  runs 75 to 90 miles per week. “This way I can keep my body fresh, and recovered,” she reasons.

Interval Training 

Long repeats with short recoveries. Short recoveries are a hallmark of Kenyan training. She does 1K repeats

Run fast one day, slow the next day

On easy days her pace does not creep any faster than 7 minute per mile–slow considering her 5:17 per-mile PR marathon pace.  On easy days, if you start pushing then the next day you cannot give 100 percent.

The long run. 

She does easy speed up to 22 to 23 miles maximum.

Her philosphy is run hard, rest easy

Tags: kenya Runners, long runs, Marathon Running, Running, Training

I share some stuff with President Barack Obama, our fathers were both born in Kenya, we both love running and lastly we both have skinny legs.

When Governor Anorld Shwasnigger was campaigning for Mccain in Pennyslavania he  joked about Obama’s skinny calves. The Charismatic Carlifornia governor even had advice for Obama on what Obama needs to do, “he needs to do some squats!!”

When this former Mr. Universe tells you how to build  muscles you better take him seriously. When he was starting out, Anorld was considered to have the skinniest calves in the business but he worked hard in the gym to get the desired muscles. So it’s possible to get the muscle you desire.

I want to build my calf muscles and I don’t have a system on how to do it but I guese I will start with the governor’s advice, “do some squats!!!”

Tags: , calf, Exercise, Marathon, muscles, Resistance, Running, Stretching, Training

Is it safe to drink alcohol after running? I have been asked that question so many times. Although I celebrate by marathon finishes by drinking atleast one bottle of beer, I have never advised anyone to drink.

But I found this article on alcohol for athletes by nutritionist Kim Pearson (www.equilibria-health.co.uk). “Beer contains predominantly water and carbohydrate, both of which are essential in post-race recovery,” she says. “A recent study at Granada University in Spain found that the sugars, salts and bubbles in a pint can help athletes absorb fluids more quickly than rehydrating with water.

“The carbon dioxide in beer helps quench thirst more quickly, while the carbohydrates replace some of the calories lost through exercise.”

If you must drink, my thoughts are “Drinking beer after a run is a great way to unwind, but match it with plenty of water and healthy post-run snacks.

Cheers

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

I was flipping through a Fitness magazine when I found this interesting article about Reg Park. For those who don’t know who he is, Arnold Schwarzenegger often refers to Reg Park as his childhood idol and the greatest inspiration and influence on his own bodybuilding and life successes.

According to Reg, an effective training program focuses on increasing confidence. You should feel strong, empowered, and ready to take on the world after each workout. If you feel weak and defeated, then you’re doing something wrong.

I think that advice also applies to us runners, if after your run you feel excessively tired, bored, want to give up and are asking yourself “why the hell am I doing this?” May be you are doing the wrong thing ; running too fast or running too much beyond your ability.

The best way to be a better runner is to start small, first develop your cardiovascular then focus on speed endurance.

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