Marathon: You Can Do It

By any measures, 2008 was a very good year for daily running tips dot Com and myself. I accomplished many of the goals I set for myself and saw some amazing growth from the blog and most important I was able to run my first sub three hours marathon.

At the start of the year the blog was hosted on wordpress dot com, it is now self hosted with it’s own domain.

Start training many months in advance

My running goal at the start of 2008 was to run a sub three hours marathon at the 2008 Nairobi Marathon, which is run in October. Am happy to say I achieved this goal by clocking a New P.B of 2 hours 54 minutes.

Speed works and hill runs

I started marathon training in February. For five months I did a 25K run once a week on Sunday mornings. In July I started serious preparations for the marathon that consisted of speed work and and hill running.

Years Of Training Equals Marathon Experience

After three years of marathon running I arrived at the start of 2008 Standard Chartered Nairobi marathon feeling strong and confident.  I was able to maintain a constant pace of 4 minutes per kilometre from the start to the finish. I did not suffer any leg cramps in the final stages thanks my continued training. After I crossed the finish line I was surprised to find myself walking comfortably that is when I realised I could have run a faster time if only I had pushed harder.

The question is will I continue improving in 2009 or have I peaked?

Thank You for an Awesome 2008

I want to thank everyone who help make this blog what it is. Without you, daily running tips  dot Com would just be like any other of the 120+ million blogs in the sphere. Thanks to you, this blog has become something special.

Happy New Year and let’s make 2009 the best ever!

Tags: Marathon, Marathon Running, Marathon Training, Nairobi marathon, Running, Training

5 K, It’s the perfect distance: 3.1 miles require relatively little build-up, the training doesn’t take over your life, and the race is over fairly quickly unlike the half marathon or marathon.

Training for a 5K

According to a runners world article I read , by logging only three or four runs per week, you can be ready to toe the line of a 5K in just five weeks.

If your goal is just to finish, your training runs should be at a comfortable pace. If you are aiming to beat a time then you should consider adding some faster training to your schedule, it is the best way to improve your speed and endurance.

Running Tip For 5K

Don’t start running at a fast pace. Start slowly and save energy for the last mile.

Tags: , Marathon, Running, Training, training tips

The news story of the weekend was the shoe throwing incident in Baghdad. George Bush was giving a press conference when an irate Iraqi journalist threw a shoe at the American president, not once but twice.

I watched the clip on CNN and I have to say President Bush has good reflexes!! The way he ducked the first shoe was brilliant. The shoe thrower did not give a warning and threw it fast but Bush was quick to take cover. To do that you need excellent visual skills of eye-body coordination.

Develop Visual Skills

According to an article on wikipedia, reflexes such as those of President bush may be trained, such as during repetition of motor actions during sport practice.

Sir Clive Woodward the former coach of England rugby team credited visual techniques for his team winning the 2003 Rugby world cup. After being appointed team coach,  Woodward brought in ex-South African international hockey player Sherylle Calder as a “visual awareness coach”.  Her work made the team improve in passing and performance.

Areas of focus in visual skills training include;

Dynamic Visual Acuity - which allows you to see objects clearly while in motion.

Eye Tracking - the ability to “keep your eyes on the ball,” no matter how fast it may be traveling.

Eye Focusing - changing focus quickly and accurately from one distance to another

Peripheral Vision - seeing people and objects “out of the corner of your eye” while concentrating on a fixed point.

Fusion Flexibility and Stamina - the ability to keep both eyes working together even under high speed, physically stressful situations.

Depth Perception - quickly and accurately judging the distance and speed of objects.

Visualization - picturing events with your “mind’s eye” or imagination. Studies show that when you visualize yourself performing a particular activity, your brain doesn’t know the difference between performing the activity or visualizing. Visualization can boost your confidence and aid in greater focus on your athletic goals.

Remember If you are not seeing well, your reaction time is slower and that may impact on your overall performance

Tags: , Marathon, Running, Training

From the New York Times “a Mr. Michael Chambers received for his 40th birthday: a world-class runner from Kenya for a day.”

Richard Kiplagat was paid US $400 to run with Chambers and have lunch with his family.

The Kenyan was hired as a birthday gift from his wife Tina and his parents.

How does it feel to run against the best distance runners in the world?

“It’s literally like running next to a cheetah,” Chambers told the times!!!!

Tags: , kenya Runners, Marathon, New york, Running, Running Humour

I found the following guide on important things to consider when buying running shoes at Asics shoe website.

1. Shop by activity. Sport specific shoes help prevent injuries by
delivering function and support for the intended use. Running and
walking shoes are made for straight-forward activities. Whereas
Netball, Tennis and other court-shoes provide additional support for
lateral motion. If you walk, buy a walking shoe!

2. Understand your foot. Seek advice from a podiatrist or retailer; ask
them to assess your foot type and recommend a shoe to suit. Many people
aren’t aware that ASICS has developed different shoes for the various
foot types - high arch, normal arch, and flat feet.

3. If the shoe fits; wear it. As a general guide leave one finger’s
width (1cm) between your longest toe and the end of the shoe, however
this is open to personal preference. Ensure your heel does not move
excessively. Only you will know if the shoe feels comfortable. If in doubt – get out!

4. Be aware of width and fit options on certain models. If you have a
narrow foot opt for a standard fit in men’s and AA fit for women. For
average width, keep an eye out for shoes in a 2E fit for men and
standard fit for women. And if you have wide feet check out 4E shoes
for men and D fit in women’s. Shoes such as the ASICS GT2110 come in
various widths so ask the retailer about the available options ASICS
provide.

5. Wear the socks and or orthotics you normally wear for the activity.
Never place orthotic devices directly on top of the standard innersole
– unless advised by a qualified medical practitioner.

6. Our feet tend to swell in the afternoon - so be aware of this. Try
and shop for shoes around the same time of day you would normally
participate in your activities.

7. Ask questions. The retailers are educated on shoe technology, so use
their knowledge to find a comfortable shoe. Asking questions on shoe
features and functions will help you make an informed decision.

8. Try on both left and right shoes as one foot is usually slightly bigger than the other.
Within reason, walk or run in the store if possible. Ensure they are comfortable.

9. When to update? Running shoes should generally last for approx
800 – 1,000km.
However this depends on the individual’s technique and activity. You
can usually feel or see the midsole of the shoe compressing after some
time. This is a good indication that the shoe may be starting to lose
its full support and function.

10. Ultimately - the shoe should be flexible, comfortable and breathable.

HAPPY RUNNING 

Tags: Asics, Marathon, Nairobi marathon, Nike, Running Shoe, Training