“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.
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.
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.