Tag Archives: Pace

Standard Chartered Marathon 2011 Week 4

During the week I ran a total of 43Kms. 7kms on Wednesday, 10 kms on Friday and a 26 kms long run on Sunday. I missed running on Thursday because it was raining and I wasn’t in a mood to go out running in the rain.

I did the weekday runs around a track. I wasn’t trying something fancy like basso 800s, my goal was to maintain a high pace for the duration of the distance.

I am getting better at focusing on my feet movement. I have learnt when I keep focus on my feet movement and prevent my mind wandering am able to maintain my pace.

The Sunday long run was the best so far, I felt my body was getting stronger. I started with a goal of running 24 Kms but I extended it to 26 kms because I was feeling strong. The good weather helped, it was a Sunny morning with cool temperatures. I ran the whole route without taking water and I never felt seriously thirsty at any time. My long run consists of running a very hilly route. It is a route where you are either going up or down. I try my best to step up my pace when climbing up those hills: it is the only way to get better and stronger.

Cross Training.

After missing training on Thursday, I made sure I did indoor work outs. I did press ups and squats. I have also been doing stretching exercises to make sure my leg muscles are nibble and flexible.

So far I haven’t been timing my runs but I plan to start timing myself.

Come October 30th, I will be strong and ready to fly.

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

Books for Half Marathon Training

There are many half marathon training books, to save you time, we have done a review of three best selling books for half marathon training at Amazon.

Best selling Amazon books for half marathon training

Absolute Beginner’s Guide to Half Marathon Training

Absolute Beginner’s Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race is an easy-to-understand introduction to the world of running half-marathon, or shorter, race. Endorsed by the National Institute for Fitness and Sport, this book is packed with illustrations, notes on how to stay motivated and tips on how to train without pain. It will guide you through your marathon-training program and show you how to find the appropriate clothing and shoes, prevent and treat injuries and warm-up before running.

To buy the book from Amazon follow the link below :

Absolute Beginner’s Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race

Half Marathon ; You Can Do It by Jeff Galloway

This book for half marathon training is quick & easy with lots of color & specific tips. It’s particularly good if you feel like you’re too old or out of shape to run a half-marathon.

To buy this half marathon training book from Amazon follow the link below:
Half-Marathon: You Can Do It

Beginner Half Marathon Trainer by Jon Ackland

This book for half marathon training shows you how to run your best time without injury or time-intensive training. It teaches you how to: Mentally prepare, Train smarter, Improve speed and endurance, Properly nourish your body, Pace your self.

To buy this book go to Amazon at: Beginner’s Half-Marathon Trainer: The 14-Week Program to Completing a Half-Marathon in Your Best Time

Why Your Running Pace / Speed Is Getting Slower

At a certain point many runners notice a decline in their running performance. They notice their speed or pace has gotten and no matter how hard they run they can’t run faster.

A sudden decline in running pace may be a sign you are doing something the wrong way.

Some causes of decline in running pace are ;-

1. Overtraining

2. Change of training methods

3. Under eating.

Over training.

If you train too much -back to back days without taking a rest your muscles will get exhausted and sooner or later you will experience a decline in performance. One way you can avoid exhaustion is to space your runs. Run today and rest the next day. If you already feel exhausted take a complete rest for a week.

Change of Running Method.

If you were used to running on flat roads and you have just shifted to hill running this might also affect you running speed. Immediately after shifting to hill running you may experience decline in pace because your body is not used to extra demand. It takes time for our bodies to adjust to the extra demands of hill running. With time the body adjusts and hill running feels normal.

Under eating

Food is the fuel that drives our run. If you are not eating enough you denying your body the fuel it needs. You can make a rough estimate of how many calories you need based on your weight, the kind of job you have, and your training program. People who exercise regularly should eat about 60 percent of those calories from carbohydrates, 25 percent from fat and 15 percent from protein.

Another fantastic article on this issue is at active dot com. See are you undertraining or undereating

Chris Solinsky Training Regimen : Work Out

Chris Solinsky has debunked the Myth that stated only light weight runners can run a fast 10,000m.

Chris Solinksy’s 26:59.60 10,000m American record is special in 4 ways.

  1. According to science of sports, Only 31 runners have broken 27 minutes for 10,000m.
  2. According to running times, No non African-born runner has ever run as fast.
  3. No one in the world—not Bekele, Tadese, Kogo or anybody else—has run that fast this year.
  4. The big one: His weight, Chris Solinsky weighs 73Kgs, compare that to the top guns at this level, Bekele at 54 kg (119 lbs), Gebrselassie (56 kg/123 lbs), Tergat (63kg/132 lbs) and Sammy Wanjiru (52kg/115 lbs). The sports scientist has a fantastic graph on these, see graph

So How Did Solinsky Train to be this fast? : Training Regimen & Work Out

The answer is inside a running times interview. The guy disclosed he has focused on aerobic running. By aerobic running he means he does his training by running at a pace he is able to breath comfortably.We can all do this but the special thing about Chris is the distance he covers in a week, he runs 100 – 120 miles a week. He has been doing this over the years and it seems he is now reaping the fruits.

Read the rest of the interview at running times.

2010 New York Half Marathon Photos : Pictures

My favorite image from 2010 New York Half Marathon has to be seeing Deena Kastor storm ahead. I thought she was on course to tear down the course record only to fall apart on the dying stages.

Kastor charged into the lead from the beginning and established the pace for a women’s course record. But the veteran Mara Yamauchi of Britain broke it. She passed a fading Kastor at the 11 ½-mile mark on the West Side Highway, storming to first place in 1:09:25, 18 seconds faster than the 2006 record set by Catherine Ndereba. Kastor was second, in 1:09:43.

See More Photos of New York Half Marathon at Athlete Director Flickr Photostream

Tempo Running Explained

New runners normally ask what is Tempo running? The best answer / explanation I can give has to be the following from American middle distance runner Bernard Lagat.

Tempo running is sustaining a pace near the edge of one’s aerobic capacity, not as hard as racing, in a zone around 90 percent of maximum heart rate.

Bernard Lagat is famous for doing tempo runs of 5000 meters or longer on the trails.

Source Runners World Interview

Top Ten Iphone Applications for Marathon Runners

Apple Iphone has 140,000 applications, and still counting. Wading for your perfect application can be a headache if you don’t know what you are looking for, this list makes it easier to find applications dedicated for runners. Just type the name of the application on apple search box and you shall find it.

Trailguru Application for runners

Trailguru, this Iphone application records your distance, speed, and time as well as details such as how many stops you made, how long they were, your elevation, and statistics on your runs.

RunCalc Iphone Application for runners

RunCalc. Novices as well as experienced runners will enjoy using this app that calculates the pace and speed of your runs when you enter the time and distance.

Can Do 26.2 Iphone Application for runners

Can Do 26.2.will help you find any marathon in the US, can register you for the race, provides links to the races’ websites, and can tell you if the race is a Boston Qualifier.

Fitnio Iphone Applicationfor runners

Fitnio Application tracks your runs, it calculates and stores time, distance, and calories burned for each run and even keeps an emergency button with a friend’s number programmed in case you need help during a run.

Distance Meter Pro Application for Runners

Distance Meter Pro. Get distance, speed, a route map, and more with this GPS distance tracker that can be used in conjunction with TrainingPeaks.com.

Aerobicview Iphone Application

AerobicView application has over 40 attributes including distance, speed, calories, heart rate, and notes.

Imapmyrun application

iMapMyRun application allows you to see maps or your runs and synchronizes with your workouts on MapMyRun.com. If you Twitter your runs, you can do so straight from this app.

Runchart application

Run Chart. Customize routes and times as you track your runs and information about them. This app works great with your music, so you can listen to your playlists while you run.

Iphone Runners Applications that cost money

Pedometer Iphone Application

Pedometer. For only $2.99, this application probably works better than most old school pedometers that cost more money.

RunKeeper. Record your speed, pace, elevation, and more for each run as well as maps of your runs. This app is free with ads or $9.99 without ads.

How To Inhale and Exhale To Run Faster

Learning how to breathe (inhale and exhale) properly has benefits such as improving a runners performance.

A good description of a breathing technique on how to breathe and boost performance is from Military.com

Many experts will say that to fully oxygenate the muscles and clear the body of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales. This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes. This pattern is not that hard to turn into a habit, but it may require you to slow your pace down for a few runs to master the technique. You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body. You may notice that you naturally drop to a 2:1 ratio when you are really pushing it to the finish. That is OK. But realize it is difficult to maintain a pace that requires you to breathe at a 2:1 ratio.

There are many techniques on how to breathe, the best way to find a method that works for you is to try them all. If a method you tried does not work, try another method, when you find a method that works stick to it.

The following breathing tips have worked for me.

Breath more from your diaphragm (belly) than your chest (chest breathing is more shallow).

Focus on exhaling more fully. This will remove more CO2 (Carbon Dioxide) and allow for deeper inhalations of O2 (Oxygen), I do this when I reach a hill and slow my pace.