Tag Archives: Legs

Stanchart Nairobi Marathon 2011 Training Week 6

“Where there is anger, there is always pain underneath”

After six weeks of mild training am now moving to the next stage of training. As part of my preparation for 2011 Standard Chartered Nairobi marathon, I have been doing slow weekly runs, once in a while I would do intense work outs and once in a week I did a long run at a slow pace.

The purpose of the slow run was to strengthen my legs without risking any serious injury. I now feel this has been achieved and the body is prepared to cope with intense work outs for the next three weeks.

Intense work outs and running faster

The intense work outs are speed works around a track plus a long run at a high pace. I also plan to include some serious hill running. The theory behind this high intensity work out is, in order to get stronger, the body needs to be challenged at a level above it’s ability. It works in muscle building whereby, to develop bigger and stronger muscle, the athlete needs to keep lifting heavier and heavier weights.

No Pain No gain

The next stage will involve some level of pain because I will be pushing my body beyond its’ limits and this will call for great mental strength. My mental trick is to see it all as necessary and not a bad thing. If you associate the intense running as a bad thing that is when you will feel the real pain. But if you see it all as a necessary evil you willl endure.

Upwards and forward!

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

Reebok EasyTone Running Shoes

When Reebok launched Easy Tone running shoes for women they produced a controversial commercial to promote them. The message in the Ad was that Reebok EasyTone sneakers would help women to tone their legs and butt simply by walking in them.

The commercial was nick named “butt commercial” watch here :-

The commercial never mentioned the price of Reebok easy tone running shoes or other important information a buyer needs to consider before making a purchase but Reebok´s head of marketing, Robert Inghamn, reported that it had generated great sales numbers.

Best Running Advice For Runners

Looking at an elite athlete running you will be impressed by his/her ability to run at a high speed. They make it seem very easy! They can keep going at a level of effort that seems impossible to maintain.

But is it easy for the elite runners than it is for the regular Joe?

A New York Times article examined this issue and experts interviewed gave running  advise on How to Push Past the Pain, as the Champions Do.

Best Running Advice from the article

Even elite runners feel the pain the secret is that they push through the pain rather than stop or slow down.

On How to deal with pain when running?

  • Focus intensely on your running, don’t let your mind drift away because you start slowing down.
  • Athletes must resist the feeling that they are too tired and have to slow down. Instead, they have to concentrate on increasing the intensity of their effort.

To add my own idea on the subject

Don’t focus on your burning chest instead feel your legs. Every time I find myself slowing down I ask myself how my legs are feeling. Most times the answer is the legs are feeling strong. And I step up a gear.

To Read the full article go to New York Time Fitness Page

2010 Grandma? Half & Full Marathon Photos : Pictures

The 2010 Grandma? marathon and Gary Bjorkland Half-Marathon happened over the weekend. I have been looking around the blogosphere for images and I found some awesome photos from flickr. Make sure to visit the photographers pages @ flickr to see more images.

Pain Is Only Temporary! Memories are forever!

Image courtesy of Aimclair see more Aimclair Grandmas Marathon photos

Runner No. 1 Damn the Kenyans, they never share the win!

No need to ice the legs post race. The runners Just dipped themselves in Lake Superior

Image courtesy of Sunshine, see more of her images Grandmas marathon flickr page

New York City Running Coach on How To Start Running

I was going through a copy of Runners World Magazine and I came across a small piece on the best way to start running.

The advice was from a New york City running coach.

Every able-bodied person can be a runner, says Gordon Bakoulis, a running coach based in New York City. “Just start slowly and build up gradually.

Thats it! the mistake many beginner runners make is blast out running, five minutes later their legs, lungs, and even the insides hurt. Every beginner runner should start slowly and build up gradually.

Ryan Hall Asics Customised Running Shoes

Ryan hall is sponsored by Asics, a Japanese sports shoes maker. The shoes color are black and white.

The black and white Asics were custom made for Ryan Hall, so you wont see them in the running stores.

According to running competitor : His feet were measured from every angle, using cutting-edge technology, and his legs were measured for strength and flexibility in relation to other marathoners. Run testing on an indoor/outdoor track helped determine his ground impact, force and reaction time.

After 2 days of testing, researchers had the information needed to create a pair of shoes uniquely designed for Hall’s specific running mechanics. Read more @ running competitor

Nairobi Marathon : End Of Training 2009

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!

2009 Chicago Marathon Photos From Runners Like You

It was an interesting 2009 Chicago marathon. Our good Spectators were their to record the memeory with this awesome photos from 2009 Chicago marathon. The photos were submited to chicago tribune website. All rights are to respective owners and courtesy of Chicago tribune.

samuel wanjiru runningThe Champ on the way, At the end he nearly waved the $100,000 good bye!

chicago marathon quotePain is temporary, pride is forever!

black devilsIf the above quote was not inspiring, then being chased by this devil look alike was enough to make runners run for their lives!

elvis costumeOn this special day even Elvis made an appearence from his grave!

Runners on artificial legsWhat Courage? He could have chosen to use a Wheel chair but he chose his legs

For more exciting photos like these visit chicago tribune photo gallery.

StanChart Marathon Training Week 19, Fatigue & Stretching

Week 19 was supposed to have been the week when I did my final long run (a 34K run) before I start tapering, but I canceled it. I woke on Sunday morning feeling like my legs were cemented on the ground.

The leg fatigue had built up during the week. I did a 28K run on Sunday followed by two 16K runs, on Wednesday and Friday. The two 16K runs were on high tempo. I guess with the 2009 Stanchart Marathon 3 weeks away am getting excited and running very hard and fast.

Although I had been stretching my legs I had not been massaging. Professional massaging isn’t cheap? I decided to give myself a massage. When I squeezed my calf muscles I felt like screaming. All the stress of running had accumulated inside.

When am walking or running I cant feel the pain but i feel the effect of fatigue in form of slowed pace. No matter how had I try to run I only move in a slow pace.

I suspended my Sunday log run and decided to spend two days massaging myself. I have been squeezing my calf and shin muscles and now my legs are feeling lighter.

As I head into the last two weeks of training I will pay more attention to stretching and massaging.