Marathon: You Can Do It

One month after running the 2008 Nairobi marathon I have noticed that in the last month my sleep has been better than the month leading to the marathon. This days I sleep longer unlike the last month leading to the marathon when I used to wake up at a frustrating 4.30 am, two hours early before my desired wake up time.

When I noticed this change in sleep pattern I decided to find an explanation. I found this article at wikipedia on overtraining that states  “Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.” 

According to that statement too much exercise may cause sleep problem. In the last month I have not been running, this lack of physical activity explains why my sleep is good.

My next marathon will be next year and I plan to crank up my training. I don’t think a runner should cut down on his weekly miles just because he is losing a few hours of sleep. To be a successful runner you need to make lots of sacrifices and that includes missing a few hours of sleep. A runner will get enough sleep after a race and like Benjamin Franklin said “There will be a lot of sleeping in the grave“

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Salt, Training

If you are wondering how you can improve your marathon running time by one hour you need to look at the inspiring story of Ms. Joy Johnson.

In 2007 Joy Johnson ran ING New York city Marathon and finished in a time of 7 hours. Not happy with her time, she cranked up on her training and at 2008 NYC marathon she cut her time to 6 hours.

These times might not be impressive to some but it’s good to note Ms. Joy Johnson is  a silver haired 81 year old lady, who has refused to grow old.

Talking to a Wallstreet Journal reporter she explained how she amazingly cut her time in one hour in just under one year of training.

Ms. Johnson Marathon Training Plan

1. She trained for months, she didn’t say how many but I assume the plural months means many months.
2. Through out the summer she ran 50 - 55 miles each week instead of her previous 30 - 35 miles.
3. She ran hills. In Paul Tergat’s autobiography his coach says, if a runner stops running hills, he will sooner or later lose his strength.
4. While most of us use a track field to do our speed work this lady decided to make use of the grand stand by running up and down the stadium steps. How innovative is that??
5. She ran one serious tune up event before NYC marathon. Four weeks before NYC marathon, Ms. Johnson finished the Twin Cities Marathon in six hours, six minutes and 48 seconds. That was for confidence building.

How to increase your speed

It’s clear from Lady Johnson’s training that, if you increase your weekly mileage, change your training methods (stop running flat surface and start running hills) and increase the time spent training you will be guaranteed to improve your times.

Lastly, I loved this sunny lady motto “I want to die running. That’s my goal.”

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Training

Pain is part of the deal of being a runner.

Leg cramp is a pain that is experienced around the leg but mainly on your calf muscles. Most runners report to feel the pain near the end of a marathon race.

What Rely Causes leg cramps

Most experts agree the primary cause is dehydration. But if you think about it, at a race runners are provided with a lot of water but still runners report feeling pain in the legs. Which makes me conclude water is not the primary cause of leg cramps.

Lack of running experience and inadequate training is the main cause of leg cramps. I ran my first marathon in 2006 and my second in 2007, both of this marathons I suffered cramps near the end. For my third marathon, which was the first time I ran a 42K marathon under three hours and set a Personal best of 2 hours 54 minutes, I did not feel any pain en route to the finish line.

Experience Brings Strength

That third marathon was my best because it was pain free. Three years of marathon training had made my body get used to the stress of marathon running. The more you train the stronger your calf, ankle and knee get.

Keep training and with time your calf’s will get strong.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Training

“Female long distance runners are like wine, they get better with time”

At the 2008 NYC marathon there were 41 elite women. There average age was 33, Two thirds were 30 or older and nearly a half were 35 and older.

Some of the famous names were Paula Radcliffe 34, the eventful winner, Gete Wami 33 and Catherine Ndereba 36, the fourth place finisher.

And it is not just NYC marathon, just look at this list of 2008 marathon winners;

2008 Beijing Olympic marathon- Constantina Tomescu of Romania, 38 Years young.

2008 Berlin Marathon - Irina Mikitenko,  36 years young.

2008 Chicago marathon - Lidiya Grigoryeva, 34 years young.

Why they are doing so well.

According to an article I read on NYtimes. Ryan Lamppa, a researcher for Running USA, a nonprofit organization that tracks trends in distance running says more women are sticking to the marathon due to economic incentives.  Atleast 5 for the elite winners at NYC marathon have made over US$ 1 million in career earnings.

“If the sport was back in its amateur days, you definitely wouldn’t see as many 30-plus marathoners than you do now,” Lamppa said. “I don’t think they’re staying in the sport purely for the love of it. It’s a nice gig if you can do it long enough. But, you know, it’s a painful gig, too.”

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Training

The good guys at runners world have just announced the best running shoes for 2008. When you start reading this kind of news you know the end of the year is near and X-mas is even closer.

This were the results.

• International Editors choice - Asics Gel Kayano 14. If for some reason you don’t love this shoe, understand that this shoe was chosen by the editors themselves.  Everyone has right to his opinion!
• International best update - Adidas supernova cushion 7. The best update awards goes to a running shoe that features a significant improvement in fit and feel, materials or technology.
• The best looking running shoe - Adidas Response Cushion 17 as voted by 4,200 runners at Runnersworld website.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Training