Suffering injuries is part of the deal of choosing a running lifestyle.
The last week I suffered my first injury as I continue training for 2009 Standard Chartered Nairobi Marathon. I have suffered an Achilles Tendonittis in other words it is an inflammation of the Achilles. For a good description look at the image below.
 If I was to take an x-ray of my leg it would look something like that.
Thanks to the injury I had to cancel one day of speed work and I have decided to cancel my weekly long run.
I have this nagging pain on the area, it is not serious and I could still run with the pain but I have decided to take precaution and avoid see it turn into something more serious. After all time is on my side, I started marathon training two months ago and I have made great progress and I still have two more months before the marathon. Start your training early and you will have time to treat inevitable injuries and get back to training.
What caused the Achilles Tendinitis.
I speculate it has something today with the changes in my training. The last two week I have been doing serious speed work and I guese the fast running was more than my body could handle.
Treatment of the Achilles tendinitis
A one week rest,wearing my sports shoes instead of my heavy boots to work, a few calf muscle strength exercise plus applying an anti-inflammation cream should heal the archilles tendonitis.
written by Constantine Njeru
\\ tags: achilles tendinitis, Achilles Tendonitis, Achilles Tendons, Archilles, Calf Muscle, Cancel, Heavy Boots, Inflammation, Lifestyle, Marathon Training, Muscle Strength, Nairobi, Precaution, Shoes Boots, Speed work, Speedwork, Sports Shoes, Stanchart Marathon, Standard Chartered, Strength Exercise, Suffering, tendon, Time Is On My Side, X Ray
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
Am starting my training for 2009 Stanchart Nairobi marathon. I have had a seven months rest from serious running. During that time I learn’t how to swim.
My running goal this year is to finish the 2009 stanchart marathon in a time of around 2.45. My personal best is 2.56. I will be a smiling runner if I can be able to shelve 10 more minutes from my PB.
Am confident I can run faster. At the finish line of 2008 Stanchart marathon my legs felt strong, no fatigue & no cramps. I had this feeling that I could still keep running another 10k.
Taking My Running To the Next level
This year I will build on the strength of my three years of marathon running. I believe my body is now physically strong and it can cope with stress of more weekly miles and faster running.
Advantages of many months of training
To reach to my goal am dedicating 5 months of serious training. More training time means, no over training, more rest and fewer running injuries. If I suffer the unfortunate injury at least I will have enough time to recover.
In the month of June I will focus on cardiovascular fitness. I will do this by accumulating as many miles I can at a slow pace. I will also assessing my physical condition to see whether I might be carrying a running injury that I might not be aware of.
In July, that is when I will start on speed work. Am yet to decide on my actual mileage and exact tactics so keep reading as I will keep posting my plans and progress.
written by Constantine Njeru
\\ tags: 5 Months, Amp, Cardiovascular Fitness, Cramps, fatigue, Finish Line, Marathon Running, Mileage, Month Of June, Nairobi, Next Level, Pb, Personal Best, Running Injuries, running injury, Serious Training, Seven Months, Slow Pace, Speed work, Stanchart Marathon
After reflecting on my performance at 2007 Stanchart Nairobi marathon I have realised my biggest obstacle is lack of stamina for the last 10K of a marathon. Running up to the 32k mark is no problem, the problem is the last 10K when your calves and ankle start aching as the lactic acid builds up in the body.The 32K mark is the point where most runners hit the wall.
If you read my training plan for 2008 Nairobi marathon you will see it has focused on speed work during the week and one long run of 25 – 30K on Sunday morning. This has helped me build speed and endurance but I have neglected my calves.
I have decided to make changes to my training plan. Two days in a week I will be doing Hill repeats to try develop strong calves.
I will be starting with a 5-10 minutes run to warm up my muscles then run up and down a steep hill for thirty minutes.
Happy Training
written by Constantine Njeru
\\ tags: hill running, Marathon, Nairobi marathon, Running, Speed work, Training
After three months of marathon training on road I have decided to shift my next three runs to running on a grass track. The purpose of the shift is to give my legs, especially the ankles a break from the hard tarmac surface.
One way I avoid suffering an injury is to alternate my training surface. I run on tarmac for a few months then shift to a grass track for a short while.
Yesterday was my first run on grass and its was one of the fastest run I have run for a long time. Three months of running on tarmac and doing hill runs has made me strong and fast.
Benefits of a Track
1. Speed work, A flat surface allows you to accelerate as fast as your legs can run.
2. Minimizes Risk of Injury, Whether the track near you is a grass or an artificial track, the soft surface reduces the risk of a running injury.
3. Helps In Injury Recovery. After a running injury I start running on grass first before getting back to road running. If it feels good on grass , its safe to run on tarmac.
3. Easy to Measure Your distance. A standard track measures 400 meters. Two and a half laps is equal to a Kilomete. By calculating the number of laps, times 400 meters you can easily tell the distance you have covered.
written by Constantine Njeru
\\ tags: Marathon, Running, Speed work
After marathon training for months, you should spend the last week taking it easy. I spend the last week drinking plenty of water, eating a diet rich in carbohydrates and keeping my body in form by stretching and doing light jogging.
Paula Radcliffe Training Tips One week before a marathon.
Paula Radcliffe holds four of the five fastest times ever run by a woman over the 26.2-mile distance. A tip from her comes with a “pay attention” pedigree.
Paula shared the following simple tips on BBC website, a week before 2008 London Marathon.
- You should have cut down your mileage by now but it is always worth throwing in a little bit of speed work in your final week.
- Stay hydrated and get plenty of rest.
- Make sure you have run in the gear you want to wear in the race.
- Watch out for germ areas – catch a cold now and you could kiss the marathon goodbye
- Don’t forget the Vaseline!
Some of the germ areas Radcliffe treats with care are supermarket trolleys and believe it or not, baby Isla!
“Since having Isla (last January), I’ve learned the importance of keeping guard against germs. Babies pick up everything going,” Radcliffe told BBC Sport.
Plan B. Chill for the marathon with this Marathon Trivia Book.
Read the rest of the Radcliffe Interview on BBC sports.
written by Constantine Njeru
\\ tags: Bbc London, Bbc Sports, Bbc Website, Chill, Cold, diet, Flu, Germ, Germs, Light Jogging, london marathon, Marathon Running, Marathon Training, Mileage, Paula Radcliffe, Paula Radcliffe Training, Pay Attention, Pedigree, Plan B, Speed work, Supermarket Trolleys, Trivia Book, Vaseline
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