Marathon You Can Do It

All good things must come to an end.

After 5 months of marathon training, I have brought down the curtain on my training and now am looking forward to Sunday? race.

In the last two weeks I have run three 10Ks, the first one was a slow recovery run, followed by a Sunday run which I finished in 43 minutes then yesterday  morning I ran a final 10K run in 40 minutes flat. I feel lucky my legs are in great shape, no injury! I believe I have done enough to run a sub 2.45 marathon.

The only scare was a cold I suffered during the weekend. I made a mistake of going for an afternoon swim and I paid the price. I used alternative medicine to treat the cold before it got worse. A daily diet of soup mixed with hot pepper fixed the cold in 5 days.

With three days to go my plan now is to stay hydrated, eat plenty of carbohydrates, rest and most importantly stay physically fit.

To stay physically fit I will do two speed works on Thursday and Saturday morning. This will be in form of 1K runs around a track. I will also do daily stretching and massaging to maintain muscle flexibility.

I can only wish myself good luck. To everyone who is running 2009 Nairobi Marathon, GOOD LUCK!

written by Constantine Njeru \\ tags: 5 Months, Alternative Medicine, Carbohydrates, Curtain, Diet Soup, Good Luck, Great Shape, Hot Pepper, Legs, Marathon Training, Medicine, Mistake, Muscle Flexibility, Nairobi, Running Marathon, Saturday Morning, Scare, Yesterday Morning

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

written by Constantine Njeru \\ tags: 10k Race, 10k Time, Good Luck, half marathon, Marathon 2, Marathon Races, Marathon Time, Time Calculator, Time Race

Skinny guys are ever trying to gain muscle. Piling on more food alone has never worked but a program of food and weight training works!

Take note of these tips and you will maximize your chances of building muscle.

1. Eat sufficient for muscle growth.

Calorie, calories & calories. Eat foods rich in calories and nutrients.

2. Eat Often.

Don’t go longer than four hours without eating.

3. Eat sufficient protein

Even if you train hard, the maximum amount of protein you need for muscle building is about 1 gram of protein per pound of body weight per day. A little more or less will not make much difference.

4. Start lifting those weights

Food alone won´ t make you gain muscle and weight.

5. Train with high volume and medium intensity

“Volume” is the quantity of sets and repetitions you do and “intensity” is how much weight you choose. For each weight training exercise set, perform 10 to 15 lifts with less than a minute break between sets. Lactic acid causes that burning sensation in muscles when you exercise intensely and this appears to stimulate muscle growth, perhaps from an increase in growth hormone production.

6. Train three times a week

At least 3 sessions per week should provide sufficient volume of exercise to create a muscle-building stimulus.

7. Don´t do intense exercise

Intense exercise such as running, while good for cardio, lungs and heart are to intense and might make you lose more weight. Do moderate jogging and focus on weight lifting.

Keep seeking more information and Good luck

written by Constantine Njeru \\ tags: Building Muscle, Building Muscles, Burning Sensation, Calories, Good Luck, Growth Hormone, High Volume, Hormone Production, Intense Exercise, lungs, Medium Intensity, Muscle Building, Muscle Gaining Tips, Muscle Growth, Nutrients, Repetitions, Skinny Guys, Stimulus, Weight Training, Weights