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.

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