Tag Archives: Game

How To Run Faster

Running faster is not about increasing your stride rate but increasing the force in your take off. That is according to research done as to why Jamaican runner, Usain Bolt is the fastest runner in the world.

When Bolt established the current 100-meter world record in the 2009 world championships, running it in 9.58 seconds, he did so by moving his legs at virtually the same pace as his competitors. In fact, if you or I were to compete against Bolt, our legs would turn over at essentially the same rate as his.

This is a theory put forth by academics and track coaches alike who contend that running fast has more to do with the force one applies to the ground than how quickly one can move one’s legs.

Source : The Post Game

Results from Bupa Great North Run 2010

Hail the King. At 37 Haile Gebrselassie has still got game! The ever smiling Ethiopian won the 2010 Bupa Great North Run half marathon.

Gebrselassie broke away at the halfway point to claim victory 1 minute 50 seconds ahead of Kenya’s Kiplimo Kimutai.

In the womens race it was a fellow Ethiopian Berhane Adere who won the 26 miles.

Top Three Male Finishers results 2010 Bupa Great North Run Half Marathon

1. Haile Gebrselassie – 59.33

2.Kiplimo Kimtai

3. Jaouad Gharib

Top Three Women Finishers results 2010 Bupa Great North Run Half Marathon

1. Berhane Adere – 68.49

2. Ana Dulce Felix

3. Marisa Barros

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.