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
When Nike+Ipod kit was introduced, Time magazine described it as the most elegant of high tech runner’s aids.
How The Nike+Ipod Kit works
The Nike+iPod Sport Kit links an in-shoe transmitter to an iPod Nano-connected receiver, so that all the facts and figures of a workout can be tracked and reviewed.
The kit relays activity from a shoe-based transmitter to a receiver dongle that plugs into the iPod Nano docking connector. (The unit is compatible, at present, with only the Nano versions of the iPod.)
Things that the Nike+Ipod Kit tracks for you
A sensor, transmitting at 2.4 GHz, detects a runner’s cadence, and a set of calibrating procedures makes a range of estimates–including time tracking, distance run, pace and calories burned–available in the iPod.
If you want some real-time feedback, a spoken alert can indicate milestones, such as lap splits or mileage, during the course of a workout. Basically, the Nano now plays host to a virtual trainer. Once your run is done, you can plug in to download the results to iTunes, where you can review performance history. By synchronizing the data on a companion Nike Web site, runners can set objectives and monitor their progress.
What is the weight of the transmitter? very very light, it won’t slow your run.
written by Constantine Njeru
\\ tags: 10K Running, Boston Marathon, fitness, Kenyan Runners, Marathon Training, Nike, Running Shoe, Trainers
I know vegetarians are some of the most passionate people. They wouldn’t eat meat nor matter what.
Most of us runners eat meat to repair the muscle tears that happen during training. What about the vegetarian runner?Vegetarian eat the same foods day in and day out, and their diet may lack the quality required to sustain adequate energy levels for good training.
Disadvantages of Vegetarian diet for Vegetarian runners
1. Become deficient in vitamin B12 or iron
2. Feel constantly fatigued.
3. Or they might not get enough calcium, leading to poor bone health.
Can vegetarians meet their nutritional needs and still compete at their best?
Famous vegetarian runners
1. Carl Lewis
2. Kenyan long distance runners, see my post Kenyan runners and their love of Vegie diet.
Alternative sources of protein and essential minerals for vegetarian runners
An animal is not the only source of protein, protein can be got from eating grains. Protein rich grain include peanuts, beans, Tofu, Lentils, and other Legumes.
Thanks to technology mineral supplements can be purchased from a pharmacy but make sure you first consult with your dietician or doctor.
written by Constantine Njeru
\\ tags: diet, Kenyan Runners, Running, Sports Nutrition, Training
A team of 24 athletes qualified to represent Kenya at World Cross Country Championships in Amman Jordan on March 28.
Husband and Wife team
It will be a family affair for Moses Mosop and his wife Florence Kiplagat. Mosop, who won the senior men’s 12km race at the national championships on Saturday, and Kiplagat, senior women’s 8km champion, were included in the team of 24 athletes.
Runner who couldn’t run in shoes finally makes the team.
If you thought using running shoes was automatic, you are wrong. Another interesting story from the team is that of Country boy Paul Tanui (19) He was removed from last year’s team to Edinburgh because he had no experience in running in shoes.
“Previously the shoes made me feel uncomfortable. That is why the coach asked me to go home,” he told the press The boy learnt from his weakness and Tanui has since been running using shoes. One year down the line, he has perfected it and taken the battle to his opponents.
Kenyan team for Amman:
Senior MEN – Moses Mosop, Mathew Kisorio, Mark Kiptoo, Linus Chumba, Mangata Ndiwa, Leonard Komon
Junior MEN – John Kemboi, Paul Tanui, Japhet Korir, John Chepkwony, Titus Mbishei, Charles Bett Chepkurui
Senior WOMEN – Florence Kiplagat, Iness Chenonge, Linet Masai, Linet Chepkurui, Ann Karindi, Pauline Korikwiang
Junior WOMEN - Mercy Cherono, Hilda Chepkemoi, Jackline Chepngeno, Jackline Chebii, Faith Chepngetich, Nelly Chebet
written by Constantine Njeru
\\ tags: Athletes, cross country, kenya Runners, Kenyan Runners, Running shoes, Training
The registration for 2009 Lewa Marathon have officialy opened.
This year’s Lewa marathon will take place on Saturday June 27 at the Lewa Wildlife Conservancy, Samburu District, Kenya
This is a marathon that is ideal to a marathon runner seeking adventure, something different from the norm of road running. It is held inside a wildlife park. I remember last year the start was delayed because a lion had encroached on the route, the stewards had to use an helicopter to send it back. Living up to the official Motto “Run Wild”
The deadline for registration will be on May 15, 2009.
Good Reason why you should register early
The entries are limited to minimise damage on the ecosystem. The marathon has a limit of 750 runners. The organisers have said entries will be accepted on a first come first served basis.
Events at Lewa Marathon
- Full marathon
- Half marathon
- Children fun run
Where you can register
For Overseas Runner Entry forms please visit the Tusk Trust website.
For those in Kenya visit Lewa Marathon website.
If you dont want to run but want to attend as a spectator you are also required to fill the spectator application form.
Start training!
written by Constantine Njeru
\\ tags: half marathon, Kenyan Runners, Lewa marathon, Marathon Running, Marathon Training
Other elite runners at Haile Gebrselassie running clinics were Paul Tergat and Robert “Mwafrika” Cheruiyot. While Paul and Haile monopolised attention, Robert remained in the background. I even didn’t know he was around until someone called him out.
Robert has been one of my favourite athletes, he has won 4 boston marathon and one Chicago marathon and he was my bet to win the gold at 2008 Beijing Olympic Games.
Why he dropped out of Beijing games
With the media focused on Haile and Paul I had him to myself. My first question was what happened at Beijing. He told me it was a case of overtraining. He really wanted to win the gold at Beijing and so he had pushed himself hard only to suffer a thigh injury close to the games that refused to heal on time.
About that famous fall at 2006 chicago marathon.
It was all bad luck! This was refreshing in an age when people are suing for even minor things.
Attacking the Haile Gebrselassie marathon record
He wants to break Haile Gebreselassie marathon record, hopefully at the world championship in August at Berlin, Germany.
If he breaks it in Berlin it will interesting to see what Samuel Wanjiru and Martin Lel will do at London marathon in September because that is the date they have set to crack Gebrselassie record and bring it back to Kenya.
As we were taking the above photo he pointed to the green grounds inside Nyayo National Stadium and noted that when he started running that ground was all dust.
8 years after he started running he has won 4 boston marathons and made lots of cash from running: Not bad for a man who started out as a barber.
written by Constantine Njeru
\\ tags: Ethiopian Runners, Haile Gebreselassie, Kenyan Runners, london marathon, Marathon Running, Robert Cheruiyot, Running Injuries
Last week something interesting happened at Eldoret Discovery half marathon. The runners had an agonizing time after the race was restarted due to a false start. The 495 runners had covered 3 kms when the race was stopped and the runners had to start all over again.
Eldoret Discovery Half marathon race is organised by Italian Gabriele Rosa and sponsored by the American sports goods manufacturing giants, Nike.
There is scanty information as to what caused the restart but from what I have read in the press ; the race had started before the chief guest, local mayor had officially flagged off the event.
It seems the false start was just a warm up for some because the winner of the event Mathew Koech finished in a time of 1 hour 2 minutes, which is within the average winning time of half marathon.
written by Constantine Njeru
\\ tags: Boston Marathon, half marathon, Kenyan Runners, Marathon Running
Haile Gebrsellasie is the best long distance runner in the world, last week he visited Kenya and I had an opportunity to train, run and chat with the King.
Gebrselassie was visiting Kenya as part of a training programme organised by his sponsor’s, security firm G4S.
The coaching clinic had been hyped by the media and I was not going to let this opportunity slip. On the eve of the event, a sports reader of a leading TV station had reminded those who cared, “If you want to run with Gebrselassie make sure you wake up early because the training run starts at 6.00am”
I arrived outside the venue, Nyayo National Stadium at 6.15 am only to be told the whole thing was invitation only. One guard asked for an official invitation letter, then another guard demanded to know I was from which media house, that is when I decided to be smart and said dailyrunningtips.com!! He did not buy that, and I was told to step aside.
Running Lesson No. 1
Outside the stadium we were five guys, two of us were dressed in running gear while the other three were in T-shirts and jeans. At around 6.30am a lady from the security company came outside and invited me and the other guy in tracks to go in. The rest were politely told to go home. Lesson: Never turn up at a running clinic in jeans!!
 Haile Gebrselassie Leading the Runners  Cool down activity  Gebrselassie sharing his wisdom  To be great you need a great rival  Every Runner Got an Autographed T-Shirt  I have framed it and hanged it on my office wall written by Constantine Njeru
\\ tags: Ethiopian Runners, Haile Gebreselassie, Kenyan Runners, Marathon Running, Marathon Training, Stretching
At 22 years, Samuel Wanjiru is doing what other young men have been unable to do, Win Marathon races! In December 2007, while he was 20 yrs old, Sammy made his marathon debut in Fukuoka. He won the race in a new course record 2:06:39. He then followed that up with a 2nd place finish in London, running 2:05:24, a personal best and the 7th fastest time ever. Then in August 2008 he won the Olympic Gold medal in a new olympic record of 2 hr 6 minutes. Now everyone believes he is the chosen one to beat Haile Gebrselassie marathon world record.
Samuel Wanjiru Marathon Training
In an interview with Japanese Asahi newspaper and re-posted in Japanese running news, the guy shared his marathon training plan as he trained for the 2008 Beijing Olympic marathon.
(1) July 9: 38 km cross-country at a slow pace around 4:30 per km
July 10: easy day
July 11: speedwork (400 m x 10)
(2) July 20: 30 km pace run on flat ground in around 1 hour 34 min.
July 21: easy day
July 22: easy day
July 23: speedwork (3000 m x 3)
(3) July 30: 38 km cross-country at a slow pace around 4:30 per km
July 31: easy day
August 1: speedwork (400 m x 10)
(4) August 10: 30 km pace run on flat ground in around 1 hour 34 min.
August 11: easy day
August 12: easy day
August 13: speedwork (3000 m x 3)
Daily Workouts
Other than that he also runs about 15 km at 7:00 am or 8:00 am in the morning before he eats breakfast. He start’s around 4 minutes per km, drops it down to 3:30 in the middle, then ends up down at about 3 minutes 5 seconds.
Doe he do any Strength Training?
” I never do any strength training. You can get enough strength from running on cross-country-type courses.”
written by Constantine Njeru
\\ tags: Kenyan Runners, Marathon, Marathon Running, Marathon Training, Olympics
Kenyan runners who have migrated to Bahrain are disparately seeking to return to Kenya.
The headline story today in Kenya newspapers is the plight of Gregory Konchellah who has fallen on hard times as the Gulf State fails to pay his salaries. The man is now holed up in Ethiopia while negotiating to get back his Kenyan Citizenship.
It is estimated that over 40 athletes from Kenya have changed nationality and now run for Bahrain. Bahrain government has used its petro dollars to lure Kenyan athletes to run for Bahrain.
I suspect the reason why the Bahrain government is now refusing to pay the athletes has something to do with the price of oil. When a barrel of oil was selling at above 100 dollars this guys had plenty of cash and they bought running talent from Kenya, the price of oil has fallen and now money is tight.
written by Constantine Njeru
\\ tags: Kenyan Runners, Marathon, Running, Training
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