Marathon You Can Do It

After 5 months of marathon training I finally did my last long run. It was a 37K run that took me over 3 hrs 15 minutes to finish. My initial plan was to do a 34K final run but when I got at the 17K turning point I was having so much fun and my inner voice said ¨Come on you are having so much fun, dont stop now” I guese it all started on Saturday, I spent the afternoon listening to the classic song ‘dont stop me now, am having such a good time’ by Queen

Am even thinking of making the song my official humming song when I run Stanchart marathon in two weeks time. Humming a song as you run can inspire you to run stronger and faster.

I had prepared well for this final run, I made sure I carried a bottle of water to keep me hydrated. Last year I finished my last run, cramping and feeling sore feet. I wasted a whole week without any training, recovering from the after effects.

Two days after the run am not feeling any negative reaction. Instead of the usual two days rest I have given myself an extra day of rest to ensure full rest and recovery.

My tapering plan is to do speed works to maintain (or even improve) my cardiovascular fitness.

written by Constantine Njeru \\ tags: 15 Minutes, 5 Months, Cardiovascular Fitness, Day Of Rest, Good Time, Humming Song, Initial Plan, Inner Voice, Marathon Training, Queen, Sore Feet, Stanchart Marathon, Turning Point

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.

written by Constantine Njeru \\ tags: Amp, Blurred Vision, Cardiovascular Fitness, Game, Kenyan Runners, Laps, Marathon Training, Muscles And Bones, Nairobi, Pb, Race Pace, Running Track, Slow Pace, Speed work, Stanchart, Stanchart Marathon, Tens

Am starting my training for 2009  Stanchart Nairobi marathon. I have had a seven months rest from serious running. During that time I learn’t how to swim.

My running goal this year is to finish the 2009 stanchart marathon in a time of around 2.45. My personal best is 2.56. I will be a smiling runner if I can be able to shelve 10 more minutes from my PB.

Am confident I can run faster. At the finish line of 2008 Stanchart marathon my legs felt strong, no fatigue & no cramps. I had this feeling that I could still keep running another 10k.

Taking My Running To the Next level

This year I will build on the strength of my three years of marathon running. I believe my body is now physically strong and it can cope  with stress of more weekly miles and faster running.

Advantages of many months of training

To reach to my goal am dedicating 5 months of serious training. More training time means, no over training, more rest and fewer running injuries. If I suffer the unfortunate injury at least I will have enough time to recover.

In the month of June I will focus on cardiovascular fitness. I will do this by  accumulating as many miles I can at a slow pace. I will also assessing my physical condition to see whether I might be carrying a running injury that I might not be aware of.

In July, that is when I will start on speed work. Am yet to decide on my actual mileage and exact tactics so keep reading as I will keep posting my plans and progress.

written by Constantine Njeru \\ tags: 5 Months, Amp, Cardiovascular Fitness, Cramps, fatigue, Finish Line, Marathon Running, Mileage, Month Of June, Nairobi, Next Level, Pb, Personal Best, Running Injuries, running injury, Serious Training, Seven Months, Slow Pace, Speed work, Stanchart Marathon