Sunday, October 25, 2009 - Nairobi, Kenya
Was I ready?
I had not practised for one week. In fact the previous weekend I had travelled to the lake side city for a holiday, and came back to Nairobi on Wednesday with a bad cold. I could not therefore do the last three practice sessions for weekend, Monday and Wednesday. On Friday before the big day our team usually does a lap of honour - a 3km group run to get to know the team members and have a pre-run photography. My departmental colleague and I failed to get the team on the route since we left the compound late. My cold was still nagging and the mid-day draught was not helping either.
When the alarm woke me up at 4.30am on Sunday, I was not sure whether I should take on the challenge of the long run or just retire with the excuse of having a cold. I could hardly talk since I had lost my voice. However, the one-year of practice kept nagging me to just do it, though I started doubting if I would achieve my pre-race ambition of running within 1hr of the champion and improving on my last year's run time of 3:26:27.
Travelling to the venue
After a light breakfast, I left my residence while the morning was still. I was the only person on the road at this time of the morning. I arrived at the main gate to find two colleagues already there, and the minutes that followed saw other team members arrive at the assembly point. At 6.00am the bus left for the Nyayo Stadium - the venue of the race. The mood in the bus was somber - we just kept to ourselves with little talk. Even at this early time in the morning, we found most roads leading to the venue already closed.
We alighted at Nairobi West shopping centre and walked across Langata road to the stadium, where many athletes had already gathered despite this being just 6.30am, with the first event set to start at seven.
We had two members on the 42km run, and so after depositing our luggage at our designated cheering point at the upper terrace of the stadium, just next to the VIP stand, the two of us headed to the 42km assembly point. We found a big crowd there and were just in time to sing the national anthem then start on the warm ups.
The starting point
Athletes started pushing towards the starting line, though they were being reminded to stay at the assembly point (50m away). No one seemed to move behind, despite the first event being the wheel chair race. By some luck, the late coming wheel chair race participants were let through the thick gathering of runners, as they moved to the front line to start their race.
At 7.00am the horn sounded and the wheel chair race began. The 42km runners jostled to the starting point, despite being reminded that they had ten more minutes. The pushing continued and the officials threatened to cancel the race. We knew they would do no such thing and so the athletes keep piling pressure on the front runners, with the crowd almost overwhelming the security personnel who had formed a human shield at the starting point.
The run begins
The horn sounded a second time and the 42km run began. I was somewhere in the last grouping even as the run started slowly due to the many runners who had filled up the road with no space to overtake. Two hundred meters later, we were faced with the railway flyover which is a gentle hilly section that saw many runners drop behind. I maintained a consistent pace and hence kept overtaking the masses as I went along. I got to a group that had my pace on the section Uhuru highway to University way and back. I stayed with them until the Parliament road loop, when I outpaced them. At the Railway station U-turn, I overtook a few runners, but one expressed his disgust and sprinted past me. He kept ahead of me while looking behind every now and then to make sure that I did not catch up. However, at the railway flyover, another gentle hilly section, he was kind of surprised that the hill could be that demanding, since he suddenly just dropped pace then dropped out. What happened to the 'run your own run' principle that we have been taught at training? I kept my steady pace upto the stadium. By this time the 21km run had started and I could see the runners on the opposite side of the road taking the same course.
Distance markers
By the stadium, I knew that I should have done 10km, and was eagerly awaiting the 10km marker, since my timer was showing 42min - which was quite fast for this distance. I run for over 75minutes and was a the first U-turn at the end of our course without seeing the 10km marker. My study of the map had indicated that this turn should be at the 18km mark.
On my way back to the stadium before taking the same route back for the second circuit, I overtook few of my 21km run colleagues, while those on the opposite side of the road acknowledged me. The weather was perfect for the run - cool, a little bit cold and no sunshine.
The second circuit
As I took the second circuit on Mombasa road, it started drizzling and before long we had light rains. The tarmac become wet and my clothes got soaked. For a moment I thought that the run shall be cancelled if the rains persisted. However, I knew that the first person, whom I saw on the opposite side of the road, was surely heading for the finish line.
The rains subsided as I did the U-turn at the extreme end of course on Mombasa road. I then had to do about 8km to the finish line. My body settled on some pace and I kept going without noticing much on my surroundings. I remember making the last turn on Langata road towards Nyayo stadium. I remember getting to the stadium gate... and that is all that I remember.
Give him salt
How I did the last lap inside the stadium to the finish line remains a story that I was told. I found myself at the first aid tent with a voice saying, "Sit him and give him the ORS". Someone supported me to a sitting position, from my lying position, and handed me a 200ml tub of the salty solution, which I drained in one swig. I could now recognize the lady who added, "I told you he will be fine"
"Give him another," she commanded. And so I downed another saline, after which I stood up to find a colleague waiting on me. I was now full of energy as I walked to the medals table outside the stadium, where I handed over my timing chip and got the 42km finisher medal. I then walked back to our stand in the stadium to acknowledge cheers from colleagues - who congratulated me for a good run. There was no way of knowing my run time (or even if I finished the run). Certificates were not being given out for this year's event, since they were to be got online in the new week. I do not remember stopping my timer, which however had been stopped at 3.13.02 with the pedometer reading 41.74km.
Record breaking
When I finally got my online certificate, I was in surprise that runner no. 790 had clocked 3.07.51. I had surely over-pushed myself on this one! The winner of the event, who was runner no. 709, clocked 2.10.12, being the best time ever recorded at the Nairobi event on the new course. (The women's event was won in 2.28.57, with 1.01.44 and 1.12.18 being the men and women winning times in the 21km run)
So runner 790 managed to challenge runner 709 in the hour - achieving his pre-run ambition. I took the bus ride back to my place for a shower then bed rest, even as the winner took off with KShs.1.5M (US$20,000) and another KShs.0.25M (US$3,400) bonus for the course record.
The 2009 event shall be remembered as the rainy run where the organizers failed to have a single distance marker on any route, though they improved on provision of water, which was availed in all, but one point.
Next year am being pushed to break the 3.00hr record, though I do not know if I can take it - but let the people decide.
WWB, Nairobi, Kenya, November 2009
Running
Running
Sunday, November 29, 2009
Sunday, September 13, 2009
Nairobi International Marathon 2009 - Finally!
On Sunday, October 25, 2009, we shall run the Nairobi International Marathon.
a) This is your checklist to determine how ready you are:
b) The details of the 2009 marathon:
The 2009 Nairobi International Marathon was inaugurated in the first week of September - and the countdown in now on.
The theme for 2009 is "run and be a hero in someone's eyes". Note that part of the proceeds from the race are usually used to treat eye ailments in major hospitals in Kenya annually. The sponsor's "seeing is believing" initiative is however global, having been launched in 2003. So far one million sight restorations have been undertaken worldwide since that time!
c) What to do
d) Why you should participate in the 2009 Nairobi International Marathon
On Sunday, October 25, 2009, we shall run the Nairobi International Marathon.
a) This is your checklist to determine how ready you are:
- Your race category – know it now. You must have made your choice, either of 10k, 21k or 42k. (Your decision determines your training regime - I provided you with the training schedule in June!)
- Running shoes – you must have them ready now, and practice in them. Last minute buys usually hurt (the feet and the pocket)
- Practice for the race category – your preparation shall be based on your race category. September marks the peak in training. This means being on the road ideally thrice during weekdays plus one long weekend runs. If you can not manage the rigors, at least run once a week.
- Start practicing – if you have never been on the road, this is your time to start.
- Do not get injured – September is the peak training season, with potential for injury. Injury at such time may dim your hopes for the run or your ambition. Run safe, be cautious and take care (road hazards, physical injury, illness)
- Stay healthy – eat well (adequate, balanced diet), take plenty of fluids, have adequate rest, seek medical attention for illnesses and injury
- Write your ambition/goal – Write what your goal for the 2009 Nairobi Marathon is e.g. improvement in time, finishing a particular race, running to the finish line, defeating a friend etc. Give the written note to a friend (or me) to keep till afternoon of Oct. 25. Am sure you shall be saying, "Open the note – I have done it!," on that afternoon
b) The details of the 2009 marathon:
The 2009 Nairobi International Marathon was inaugurated in the first week of September - and the countdown in now on.
The theme for 2009 is "run and be a hero in someone's eyes". Note that part of the proceeds from the race are usually used to treat eye ailments in major hospitals in Kenya annually. The sponsor's "seeing is believing" initiative is however global, having been launched in 2003. So far one million sight restorations have been undertaken worldwide since that time!
- The routes – same as last year’s i.e. Nyayo stadium to city centre streets, back to Nyayo stadium (10km), to Mombasa road and back (21km), repeat Mombasa road loop (42km)
- Registration period – Sept. 5 to Oct. 24 (subject to first-come-first-registered upto the target number)
- Registration fee – KShs.1,000/US$50 (kit is expected immediately on registration). Note - there is also a family fun run of 3km, whose registration fee is KShs.500/US$25 and a team challenge for KShs.50,000/US$750
- Registration method – online (on the sponsor's website), Sponsors bank branches Kenyawide (from 5th Sept), major Nairobi shopping malls (from 25th Sept)
- Runners kit – bag, T-shirt (sizes L, XL and XXL), guidebook, timing-chip
- Start time - the wheel chair race starts at 7.00am, followed by the 42km full marathon men and women at 7.05am. The 21km run for men and women starts at 7.25am
c) What to do
- Start/continue your training routine
- Register for the event early (recall that it is a first-come-first-registered. Your training shall go to naught if you fail to get a place in the marathon!)
- On race day be at the stadium early - from past experience the start times are observed to the second
d) Why you should participate in the 2009 Nairobi International Marathon
- It is for a good cause, being charitable to 'be a hero in someone's eyes'
- It is a meeting point for friends, family and colleagues
- It is an opportunity to run a race category of choice
- There is lots of entertainment at the finishing point in the stadium
- You get to see the next champion being born (no one wins the Nairobi event twice)
- You get a medal! (and a certificate)
- The only day when motor vehicles show you respect!
- WWB shall be there
Tuesday, June 23, 2009
42km, 21km and 10km runs - October 2009, Nairobi, Kenya: Time to train is now
Disclaimer - the schedules presented are formulated from personal and group training experience. They work for the training group that am part of. They are provided as a guide. Learn to 'obey your body' as the main factor when undertaking the activities mentioned.
Introduction:
I have provided three preparatory schedules for the 2009 Nairobi International Marathon to be held in Kenya in October 2009. These schedules should assist all those who have been daring to go but have lacked the motivation:
10km run schedule
21km half marathon schedule
42km full marathon schedule
Notes:
On the schedules I have indicated activity/distance & time. The run strategy is:
- three weekday runs
- one weekend run (usually long). This long run is shown on a Sunday, but can be substituted for Saturday, depending on your preference.
The distance and time shown on the schedule are provided as a guide to the relationship between the two during your training. Gauge the time with how you feel. Remember to 'obey your body' and not to over-stay on the road if you are not upto it.
Here goes...
Pick your race, print your schedule, start training (we are on week 3 - you have not missed much) and let us meet in October 2009.
a) 10km run schedule
The schedule is for first time runners intending to participate in their first competitive run at an international event. The aim is to start and finish the run within 1hr 30min, to run without stopping and to be able to walk the next day after the run.
Table shows activity being done (and time)
*Caution - This is a Long run, attempt only when fit and confident
b) 21km half-marathon schedule
This is also intended for runners intent on participating in their first half-marathon run. The aim is to finish the race and also to run from start to finish. Thereafter, you should be able to 'continue with life' the day after the marathon.
(For subsequent event runners seeking to improve their timing, please contact the author for a modified training program)
Table shows distance in km (and time)
*Caution - This is a Long run, attempt only when fit and confident
c) 42km full-marathon schedule
This is intended for runners attempting their first full marathon. It is however desirable that you should have been involved in some regular program (weekly) of jogging before commencement of the program.
Special caution - 42km runs are long and require endurance and will-power. Attempt only if you are ready with both.
(For subsequent event runners seeking to improve their timing, please contact the author for a modified training program)
Table shows distance in km (and time)
*Caution - This is a Long run, attempt only when fit and confident
Happy training everybody and see you all on Sunday, October 25, 2009 at Nyayo National Stadium, Nairobi, Kenya at the starting line for our various races - with our personal ambitions (finish the race, break a record, improve on time, have fun, contribute to charity, meet WWB in person)
WWB, Nairobi, Kenya, June 23, 2009
.
Introduction:
I have provided three preparatory schedules for the 2009 Nairobi International Marathon to be held in Kenya in October 2009. These schedules should assist all those who have been daring to go but have lacked the motivation:
10km run schedule
21km half marathon schedule
42km full marathon schedule
Notes:
On the schedules I have indicated activity/distance & time. The run strategy is:
- three weekday runs
- one weekend run (usually long). This long run is shown on a Sunday, but can be substituted for Saturday, depending on your preference.
The distance and time shown on the schedule are provided as a guide to the relationship between the two during your training. Gauge the time with how you feel. Remember to 'obey your body' and not to over-stay on the road if you are not upto it.
Here goes...
Pick your race, print your schedule, start training (we are on week 3 - you have not missed much) and let us meet in October 2009.
a) 10km run schedule
The schedule is for first time runners intending to participate in their first competitive run at an international event. The aim is to start and finish the run within 1hr 30min, to run without stopping and to be able to walk the next day after the run.
| Week | Wks to go | S | M | T | W | T | F | S |
| 1 (Jun.7) | 20 | Walk (30min) | Walk (30min) | Rest | Walk (30min) | Rest | Walk (30min) | Rest |
| 2 | 19 | Walk (45min) | Walk (45min) | Rest | Walk (45min) | Rest | Walk (45min) | Rest |
| 3 | 18 | Walk (30min) | Walk (30min) | Rest | Walk (30min) | Rest | Walk (30min) | Rest |
| 4 | 17 | Walk (45min) | Walk (45min) | Rest | Walk (45min) | Rest | Walk (45min) | Rest |
| 5 (Jul.5) | 16 | Jog (30min) | Walk (30min) | Rest | Jog (30min) | Rest | Jog (30min) | Rest |
| 6 | 15 | Jog (45min) | Walk (45min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 7 | 14 | Jog (30min) | Walk (30min) | Rest | Jog (30min) | Rest | Jog (30min) | Rest |
| 8 | 13 | Jog (45min) | Walk (45min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 9 (Aug.2) | 12 | Jog (30min) | Walk (30min) | Rest | Jog (30min) | Rest | Jog (30min) | Rest |
| 10 | 11 | Jog (45min) | Walk (45min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 11 | 10 | Jog (30min) | Jog (30min) | Rest | Jog (30min) | Rest | Jog (30min) | Rest |
| 12 | 9 | Jog (45min) | Jog (30min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 13 | 8 | Jog (45min) | Jog (30min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 14 (Sep.6) | 7 | Jog (1hr) | Walk (30min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 15 | 6 | Jog (1hr) | Walk (45min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 16 | 5 | Jog* (1hr15m) | Walk (45min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 17 | 4 | Jog* (1hr30m) | Walk (45min) | Rest | Jog* (1hr15m) | Rest | Jog (45min) | Rest |
| 18 (Oct.4) | 3 | Jog (1hr) | Jog (45min) | Rest | Jog (1hr) | Rest | Jog (45min) | Rest |
| 19 | 2 | Jog (45min) | Jog (30min) | Rest | Jog (45min) | Rest | Jog (45min) | Rest |
| 20 | 1 | Jog (30min) | Jog (30min) | Rest | Jog (30min) | Rest | Walk (30min) | Rest |
| 21 (Oct.25) | 0 | 10km (Run) | Rest | Rest | Walk (30min) | Rest | Walk (30min) | Rest |
*Caution - This is a Long run, attempt only when fit and confident
b) 21km half-marathon schedule
This is also intended for runners intent on participating in their first half-marathon run. The aim is to finish the race and also to run from start to finish. Thereafter, you should be able to 'continue with life' the day after the marathon.
(For subsequent event runners seeking to improve their timing, please contact the author for a modified training program)
| Week | Wks to go | S | M | T | W | T | F | S |
| 1 (Jun.7) | 20 | 6 (45min) | 5 (45min) | Rest | 6 (45min) | Rest | 6 (45min) | Rest |
| 2 | 19 | 8 (1hr) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 3 | 18 | 10 (1hr15m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 4 | 17 | 12 (1hr30m) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 5 (Jul.5) | 16 | 6 (45min) | 5 (45min) | Rest | 6 (45min) | Rest | 6 (45min) | Rest |
| 6 | 15 | 8 (1hr) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 7 | 14 | 10 (1hr15m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 8 | 13 | 8 (1hr) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 9 (Aug.2) | 12 | 10 (1hr15m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 10 | 11 | 4 (30min) | 8 (1hr) | Rest | 8 (1hr) | Rest | 10 (1hr15m) | Rest |
| 11 | 10 | 6 (45min) | 5 (45min) | Rest | 6 (45min) | Rest | 6 (45min) | Rest |
| 12 | 9 | 8 (1hr) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 13 | 8 | 10 (1hr15m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 14 (Sep.6) | 7 | 12 (1hr30m) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 15 | 6 | 15* (1hr45m) | 5 (45min) | Rest | 8 (1hr) | Rest | 6 (45min) | Rest |
| 16 | 5 | 18* (2hr) | 6 (45min) | Rest | 8 (1hr) | Rest | 6 (45min) | Rest |
| 17 | 4 | 20* (2hr15m) | 6 (45min) | Rest | 10 (1hr15m) | Rest | 6 (45min) | Rest |
| 18 (Oct.4) | 3 | 14 (1hr45m) | 6 (45min) | Rest | 8 (1hr) | Rest | 6 (45min) | Rest |
| 19 | 2 | 12 (1hr30m) | 5 (45min) | Rest | 6 (45min) | Rest | 5 (45min) | Rest |
| 20 | 1 | 5 (45min) | 3 (30min) | Rest | 5 (45min) | Rest | 3 (30min) | Rest |
| 21 (Oct.25) | 0 | 21km (Marathon) | Rest | Rest | 5 (45min) | Rest | 5 (45min) | Rest |
*Caution - This is a Long run, attempt only when fit and confident
c) 42km full-marathon schedule
This is intended for runners attempting their first full marathon. It is however desirable that you should have been involved in some regular program (weekly) of jogging before commencement of the program.
Special caution - 42km runs are long and require endurance and will-power. Attempt only if you are ready with both.
(For subsequent event runners seeking to improve their timing, please contact the author for a modified training program)
| Week | Wks to go | S | M | T | W | T | F | S |
| 1 (Jun.7) | 20 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 2 | 19 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 3 | 18 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 4 | 17 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 5 (Jul.5) | 16 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 6 | 15 | 8 (1hr) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 7 | 14 | 10 (1hr15m) | 5 (45min) | Rest | 7 (1hr) | Rest | 5 (45min) | Rest |
| 8 | 13 | 11 (1hr15m) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 9 (Aug.2) | 12 | 13 (1hr30m) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 10 | 11 | 16 (2hr) | 7 (1hr) | Rest | 8 (1hr) | Rest | 7 (1hr) | Rest |
| 11 | 10 | 18 (2hr15m) | 7 (1hr) | Rest | 10 (1hr15m) | Rest | 7 (1hr) | Rest |
| 12 | 9 | 20 (2hr15m) | 7 (1hr) | Rest | 10 (1hr15m) | Rest | 7 (1hr) | Rest |
| 13 | 8 | 23 (2hr30m) | 7 (1hr) | Rest | 11 (1hr15m) | Rest | 7 (1hr) | Rest |
| 14 (Sep.6) | 7 | 26* (3hr) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 15 | 6 | 26* (3hr) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 16 | 5 | 28* (3hr15m) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 17 | 4 | 29* (3hr15m) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 18 (Oct.4) | 3 | 32* (3hr30m) | 8 (1hr) | Rest | 13 (1hr30m) | Rest | 8 (1hr) | Rest |
| 19 | 2 | 15 (2hr) | 5 (45min) | Rest | 8 (1hr) | Rest | 5 (45min) | Rest |
| 20 | 1 | 8 (1hr) | 5 (45min) | Rest | 5 (45min) | Rest | 5 (45min) | Rest |
| 21 (Oct.25) | 0 | 42km (Marathon) | Rest | Rest | 5 (45min) | Rest | 5 (45min) | Rest |
*Caution - This is a Long run, attempt only when fit and confident
Happy training everybody and see you all on Sunday, October 25, 2009 at Nyayo National Stadium, Nairobi, Kenya at the starting line for our various races - with our personal ambitions (finish the race, break a record, improve on time, have fun, contribute to charity, meet WWB in person)
WWB, Nairobi, Kenya, June 23, 2009
.
Sunday, May 24, 2009
Sotokoto Marathon, Nairobi - Conquered
May 24, 2009
Nairobi, Kenya
Sotokoto Safari Marathon - Nairobi, Kenya - A record breaking experience
The day for the Sotokoto Safari Marathon in Nairobi, Kenya had finally come. Prior to this, I had secured a registration followed by collection of the running kit and runners guide just the previous day. Being used to the 7am races, I was taken aback that this race was to start at 10am. “What were they thinking?,” I asked myself. They seem to have had the worst of intentions, to get us to the road during the mid-morning sun. I had imagined that I shall be finishing the race by 8.30am and even visit family by mid-day, but the day had been taken and I had to contend with the marathon as the only event of the day.
7.00am
Woken up by the phone alarm. I hurriedly dressed in my green racing T-shirt (the race number had been affixed the previous night after fitting and ensuring that it was fine), a pair of shorts with many pockets (for stuff), racing shoes (the ones that last did the 42km). I immersed the coffee maker into a cup of water, and upon its boil made a cup of cocoa. I also ensured that there was some peanut butter for the bread. (Taking cocoa and peanut before a long run had previously been recommended to our training group. There is some glycogen-inhibition property in them – that is for another day)
7.30am
Left the house for the bus stage only to find the last full matatu leaving. Getting thirty to fill the next matatu on such a Sunday morning would really take time, which I did not have. I decided to walk to the highway where chances of getting vehicles to town were high.
7.45am
Got into a matatu for town, alighting at the University way stage at 8.15am
8.15am
Walked the distance to Haile Sellasie avenue to get the next vehicle.
8.40am
Got a vehicle that was heading to Langata road and alighted at the Nairobi National Park, the venue of the race. The compound also houses the Kenya Wildlife Services (KWS) headquarters and the Sotokoto marathon secretariat.
9.00am
We gather at the main entrance of the national park. The crowd of runners is getting bigger. We still have a 2.5km journey to the starting point. Despite this, the KWS rangers have prevented the runners from getting past the Animal Orphanage, which is just 50m from the main gate. They say that the ‘route is dangerous’ and they can not guarantee our safety if we go alone. They blame lions, leopards and buffaloes for the danger. We are informed that there are twelve buses, already in the park, that are expected at the gate to get us to the starting point.
9.45am
The buses start arriving at main gate to pick us for the starting point. At the same time the Vice President arrives but stays behind the convoy of buses that now head to the starting point, deep into the wild.
9.55am
We alight at the starting point. The crowd is big. All are in green. Soon the VP arrives and is ready to flag of the run. The runners are told to await the official start time and horn. There is pushing and jostling. Runners overrun the tape that had been places at the starting point. A balloon bursts – and the front runners sprint off, only to be recalled. The race is not yet started. Two other ‘pop’ sounds set the runners off, only for them to be recalled again.
“Tafadhalini msikimbie baluni ikivunjika,” and Official urges
(Please do not run when a balloon ‘breaks’).
“Sasa songeni nyuma ndio VP anzishe mbio,” an official urges the runners.
(Please move back a little to enable the VP flag off the run).
There is little reaction to this statement.
A minute or two of pleas does not yield any movement. The front runners are not relinquishing their vantage position, nor is there any will to push them back. The official appeals to coaches to speak to their team members, but all are set to go and nobody is moving back an inch. Am firmly set behind the front runners.
10.00am
A horn sounds, confetti blows in the air and the run starts. The first group sprints never to be seen again. I reset my pedometer to 00000 and start the stopwatch. I maintain my mid-group position. We move as a group as we head to the KWS main gate on the route that had previously been termed ‘dangerous’. By the gate, some 2.5km from start point, the group has thinned out and every one is running on their own. For this race, I had confided on a colleague that I intended to break the 1.43 that I did in the last 21km run in 2007, with my wish being to do a 1.35. I knew for sure that doing 1.35 was going to be a tall order, but beating the 1.43 was possible. To achieve this, I had to be generally fast throughout the run. So I was generally fast and kept passing other runners as we went along. I was feeling great, with no leg pains even as we hit the 5km mark.
10.22am
I cross the 5km mark. The stopwatch shows 22.30.00. That is generally fast. Usually I should be here at 25.00.00, but since am feeling great, let me continue going. We pass by the first water station at this mark. We are offered 300ml bottles labeled H2O. I grab a bottle and take small sips as I go along. We are now passing next to Wilson airport. A small plane can be observed on the runway heading for a take off. On the same side of the road, men are digging and burying a telecom cable. Our run interrupts their work as they marvel at the colour and the run.
We now face a downward stretch all the way to Mbagathi roundabout, then a short hill to Nairobi West roundabout. At the West roundabout, we meet the leading runner heading towards the finish line! At this roundabout we get the next water point and sponge station. While there is water, sponges are lacking since they are all used and thrown on the road in the next 100m from that point. I grab another H2O bottle. Just before I get to the junction, a fellow runner tells me that he has a stitch. I understand his plight. I urge him to try to keep going at a slower pace, even as I pass him. Later I turn the Nyayo stadium-Lusaka road junction and head towards Mombasa road.
10.44am
I reach the 10.5km mark, just a few meters from the turning point. My stopwatch shows 00.44.30. This is surely fast. I should be here on 52minutes, but am having a good run and nothing shall stop me now. After the turning point it is back to the same route upto the finish line. We get a working sponge station just after the turning point and I get a sponge, which I use to wipe my head and face before throwing it away on the side of the road. In a few moments am back to the Nyayo stadium-Lusaka road junction heading back to Nairobi West roundabout. At the West roundabout I take another bottle of H2O even as we hear the officials call out our race numbers and manually write them on paper. I pass by as two or three of them struggle to read my chest before shouting “1182”, while another one jots the same. We now face a slight down-slope to Mbagathi roundabout. A runner passes me by so fast that I wonder if he has been running the distance.
At Mbagathi roundabout we are faced with one steep 100m hill to the Barnado childrens home. I pass the runner who had passed me on the down slope. We get a pace setter on this stretch who urges us on as we head towards the Wilson airport. This pace setter keeps pushing groups of runners to do their best, then drops back to collect another group. I am thankful for his pushing which has enables me improve my pace on the hilly stretches. Just next to the Wilson airport I see a lady runner collapsed on the side road with a group of officials tending to her. I know the feeling and am happy for her that there is immediate help. Ahead of me an ambulance with lights flashing heads to the scene.
We face the last hill between Uhuru gardens and the KWS gate. The pace setter urges us on, and this works since I survive the hill with little effort.
11.22am
I enter the KWS gates. The run has virtually ended. However, I still have to contend with the last 2.5km. This is a general down hill stretch. I keep going even as the pacesetter urges a runner behind me to keep going. He gives up on him and joins me on my now increased pace. He overtakes me at some point so that he can encourage the runner in front to keep going. In a few moments am making a left turn to the finishing line (which is different from the starting point which was straight ahead on a right turn). I learn that the finishing point is the world famous ivory burning site.
11.32am
I cross the finish line. I stop my stopwatch as it reads 1:32:55. That is a record! Shaving 10minutes from my previous such run!! I am given a paper written ‘Sotokoto marathon – Position 333’ as we queue at the recording tables for handing in the slips and record our names on the tally sheets. I have finished the race and am not that tired. In fact am walking around to see other runners, the dignitaries and the ongoing activities.
12.00noon
At mid-day, the VP makes a speech, followed by the Minister for Livestock with the Director of KWS officiating. The VP is then asked to give the prizes to the winners. US$15,000 to position 1 (KShs.1.2M), US$8,000 to position 2 (KShs.0.6M) and US$6,000 to position 3 (KShs.0.5M). The bounty is awarded to both men and women winning runners. I learn that the winner in the men category clocked 1:02:29, while the winning lady clocked 1:11:11.
Our very own Samuel Wanjiru then takes the mike to encourage runners to keep at it since ‘we can do it’. He finishes his remarks by changing language to utter the following “このイベントを後援することに対して、ありがとうございます日本。 私はあなたにケニア人が良い走者を持っている、そして我々が決してあなたをがっかりさせることができないことを保証します。 あなたが毎年このイベントを後援し続けることを希望してください。” We learn that he had said, “Thank you Japan for sponsoring this event. I assure you that Kenya has good runners and we can never let you down. I hope that you continue sponsoring this event every year.”
Later I have an opportunity to stand next to this Olympic marathon winner and London marathon champion. This young millionaire is so small and simple!
1.00pm
I get into a KWS bus for the 2.5km ride to the main gate.
This was a good run, with a personal record time – and nothing to show for it (no certificate, no medal)
WWB, Nairobi, May 24, 2009
Nairobi, Kenya
Sotokoto Safari Marathon - Nairobi, Kenya - A record breaking experience
The day for the Sotokoto Safari Marathon in Nairobi, Kenya had finally come. Prior to this, I had secured a registration followed by collection of the running kit and runners guide just the previous day. Being used to the 7am races, I was taken aback that this race was to start at 10am. “What were they thinking?,” I asked myself. They seem to have had the worst of intentions, to get us to the road during the mid-morning sun. I had imagined that I shall be finishing the race by 8.30am and even visit family by mid-day, but the day had been taken and I had to contend with the marathon as the only event of the day.
7.00am
Woken up by the phone alarm. I hurriedly dressed in my green racing T-shirt (the race number had been affixed the previous night after fitting and ensuring that it was fine), a pair of shorts with many pockets (for stuff), racing shoes (the ones that last did the 42km). I immersed the coffee maker into a cup of water, and upon its boil made a cup of cocoa. I also ensured that there was some peanut butter for the bread. (Taking cocoa and peanut before a long run had previously been recommended to our training group. There is some glycogen-inhibition property in them – that is for another day)
7.30am
Left the house for the bus stage only to find the last full matatu leaving. Getting thirty to fill the next matatu on such a Sunday morning would really take time, which I did not have. I decided to walk to the highway where chances of getting vehicles to town were high.
7.45am
Got into a matatu for town, alighting at the University way stage at 8.15am
8.15am
Walked the distance to Haile Sellasie avenue to get the next vehicle.
8.40am
Got a vehicle that was heading to Langata road and alighted at the Nairobi National Park, the venue of the race. The compound also houses the Kenya Wildlife Services (KWS) headquarters and the Sotokoto marathon secretariat.
9.00am
We gather at the main entrance of the national park. The crowd of runners is getting bigger. We still have a 2.5km journey to the starting point. Despite this, the KWS rangers have prevented the runners from getting past the Animal Orphanage, which is just 50m from the main gate. They say that the ‘route is dangerous’ and they can not guarantee our safety if we go alone. They blame lions, leopards and buffaloes for the danger. We are informed that there are twelve buses, already in the park, that are expected at the gate to get us to the starting point.
9.45am
The buses start arriving at main gate to pick us for the starting point. At the same time the Vice President arrives but stays behind the convoy of buses that now head to the starting point, deep into the wild.
9.55am
We alight at the starting point. The crowd is big. All are in green. Soon the VP arrives and is ready to flag of the run. The runners are told to await the official start time and horn. There is pushing and jostling. Runners overrun the tape that had been places at the starting point. A balloon bursts – and the front runners sprint off, only to be recalled. The race is not yet started. Two other ‘pop’ sounds set the runners off, only for them to be recalled again.
“Tafadhalini msikimbie baluni ikivunjika,” and Official urges
(Please do not run when a balloon ‘breaks’).
“Sasa songeni nyuma ndio VP anzishe mbio,” an official urges the runners.
(Please move back a little to enable the VP flag off the run).
There is little reaction to this statement.
A minute or two of pleas does not yield any movement. The front runners are not relinquishing their vantage position, nor is there any will to push them back. The official appeals to coaches to speak to their team members, but all are set to go and nobody is moving back an inch. Am firmly set behind the front runners.
10.00am
A horn sounds, confetti blows in the air and the run starts. The first group sprints never to be seen again. I reset my pedometer to 00000 and start the stopwatch. I maintain my mid-group position. We move as a group as we head to the KWS main gate on the route that had previously been termed ‘dangerous’. By the gate, some 2.5km from start point, the group has thinned out and every one is running on their own. For this race, I had confided on a colleague that I intended to break the 1.43 that I did in the last 21km run in 2007, with my wish being to do a 1.35. I knew for sure that doing 1.35 was going to be a tall order, but beating the 1.43 was possible. To achieve this, I had to be generally fast throughout the run. So I was generally fast and kept passing other runners as we went along. I was feeling great, with no leg pains even as we hit the 5km mark.
10.22am
I cross the 5km mark. The stopwatch shows 22.30.00. That is generally fast. Usually I should be here at 25.00.00, but since am feeling great, let me continue going. We pass by the first water station at this mark. We are offered 300ml bottles labeled H2O. I grab a bottle and take small sips as I go along. We are now passing next to Wilson airport. A small plane can be observed on the runway heading for a take off. On the same side of the road, men are digging and burying a telecom cable. Our run interrupts their work as they marvel at the colour and the run.
We now face a downward stretch all the way to Mbagathi roundabout, then a short hill to Nairobi West roundabout. At the West roundabout, we meet the leading runner heading towards the finish line! At this roundabout we get the next water point and sponge station. While there is water, sponges are lacking since they are all used and thrown on the road in the next 100m from that point. I grab another H2O bottle. Just before I get to the junction, a fellow runner tells me that he has a stitch. I understand his plight. I urge him to try to keep going at a slower pace, even as I pass him. Later I turn the Nyayo stadium-Lusaka road junction and head towards Mombasa road.
10.44am
I reach the 10.5km mark, just a few meters from the turning point. My stopwatch shows 00.44.30. This is surely fast. I should be here on 52minutes, but am having a good run and nothing shall stop me now. After the turning point it is back to the same route upto the finish line. We get a working sponge station just after the turning point and I get a sponge, which I use to wipe my head and face before throwing it away on the side of the road. In a few moments am back to the Nyayo stadium-Lusaka road junction heading back to Nairobi West roundabout. At the West roundabout I take another bottle of H2O even as we hear the officials call out our race numbers and manually write them on paper. I pass by as two or three of them struggle to read my chest before shouting “1182”, while another one jots the same. We now face a slight down-slope to Mbagathi roundabout. A runner passes me by so fast that I wonder if he has been running the distance.
At Mbagathi roundabout we are faced with one steep 100m hill to the Barnado childrens home. I pass the runner who had passed me on the down slope. We get a pace setter on this stretch who urges us on as we head towards the Wilson airport. This pace setter keeps pushing groups of runners to do their best, then drops back to collect another group. I am thankful for his pushing which has enables me improve my pace on the hilly stretches. Just next to the Wilson airport I see a lady runner collapsed on the side road with a group of officials tending to her. I know the feeling and am happy for her that there is immediate help. Ahead of me an ambulance with lights flashing heads to the scene.
We face the last hill between Uhuru gardens and the KWS gate. The pace setter urges us on, and this works since I survive the hill with little effort.
11.22am
I enter the KWS gates. The run has virtually ended. However, I still have to contend with the last 2.5km. This is a general down hill stretch. I keep going even as the pacesetter urges a runner behind me to keep going. He gives up on him and joins me on my now increased pace. He overtakes me at some point so that he can encourage the runner in front to keep going. In a few moments am making a left turn to the finishing line (which is different from the starting point which was straight ahead on a right turn). I learn that the finishing point is the world famous ivory burning site.
11.32am
I cross the finish line. I stop my stopwatch as it reads 1:32:55. That is a record! Shaving 10minutes from my previous such run!! I am given a paper written ‘Sotokoto marathon – Position 333’ as we queue at the recording tables for handing in the slips and record our names on the tally sheets. I have finished the race and am not that tired. In fact am walking around to see other runners, the dignitaries and the ongoing activities.
12.00noon
At mid-day, the VP makes a speech, followed by the Minister for Livestock with the Director of KWS officiating. The VP is then asked to give the prizes to the winners. US$15,000 to position 1 (KShs.1.2M), US$8,000 to position 2 (KShs.0.6M) and US$6,000 to position 3 (KShs.0.5M). The bounty is awarded to both men and women winning runners. I learn that the winner in the men category clocked 1:02:29, while the winning lady clocked 1:11:11.
Our very own Samuel Wanjiru then takes the mike to encourage runners to keep at it since ‘we can do it’. He finishes his remarks by changing language to utter the following “このイベントを後援することに対して、ありがとうございます日本。 私はあなたにケニア人が良い走者を持っている、そして我々が決してあなたをがっかりさせることができないことを保証します。 あなたが毎年このイベントを後援し続けることを希望してください。” We learn that he had said, “Thank you Japan for sponsoring this event. I assure you that Kenya has good runners and we can never let you down. I hope that you continue sponsoring this event every year.”
Later I have an opportunity to stand next to this Olympic marathon winner and London marathon champion. This young millionaire is so small and simple!
1.00pm
I get into a KWS bus for the 2.5km ride to the main gate.
This was a good run, with a personal record time – and nothing to show for it (no certificate, no medal)
WWB, Nairobi, May 24, 2009
Saturday, January 31, 2009
FAQ - Running from my own perspective
January 31, 2009
Frequently Asked Questions – Running from my own perspective
(Disclaimer: The FAQs are answered from my own experience, which should apply to others. However, do not sue me if something goes wrong – remember, this is my experience, yours may be different)
1. Personal
1.1 How did you get to running?
1.2 What are your credentials?
2. Planning and Preparation
2.1 What are the benefits of running?
2.2 What is your running programme?
2.3 When should one start running?
2.4 Should I run the road or run in the gym?
2.5 Should I run morning, mid-day or evening?
2.6 Should one run alone or in a group?
3. On the road
3.1 What is your running strategy?
3.2 Define short, medium, long, slow, normal, fast runs
3.3 What do you think about when running?
3.4 How do you reconcile distance with time of run?
3.5 What distance do you run?
3.6 Should one take water/fluids during the run?
3.7 Should one take water or energy drinks?
3.8 How should I start my running, this is my first time?
3.9 How do you run a race in unfamiliar routes e.g. marathons etc.?
3.10 Should I 'show off' during practice/real events?
4. After the run
4.1 How do you feel after running?
4.2 What do you do after running?
5. Experiences
5.1 What are the memorable experiences worth mentioning?
5.2 What are the bad experiences?
Frequently Asked Questions – Running from my own perspective
1. Personal
1.1 How did you get to running?
I have generally been running since my college days. I however confess not to have liked running in my earlier years. During my primary school days, cross country runs were compulsory in the first term. I would do all that I could to avoid them. Schooling at a rural setting, it was possible to hide in the thickets while the rest did the run and finally join them on their way back. During these runs boys run bare chest while ladies also left their blouses in the class rooms (of course, they had those dresses that were supported on the shoulders). After the runs we would put on our shirts/blouses, attend evening parade and then go home to bath. If you were found to have missed or tried to avoid these runs, you would be caned then, cut grass on the school compound the next day. The run distance was about 5km (30-45min run)
In secondary school cross country run was also compulsory in the first term, though our school were the kings of football in Kenya (why would we not just concentrate on our strength!). In the boarding school setting, we had one particular day when all student would go for cross country. On Wednesdays we would have a 'free' day aka clubs day. We had different games, depending on your house, for the other three days. When I attended my first cross country run, with the games captain hot in pursuit just behind the slow runners like me, I heard some voices forming music next to our Admin block, on our way to the gate and cross country road. The cross country route was about 10km (60-90min run). This was the only run that I did, being about the second week of my first year. After that I joined the school choir who run-their-mouths instead. This is how I avoided the run for four years in high school.
When I joined college we were told on the very first day during orientation to 'do what we wanted to do', provided we 'were not arrested and did not fail exams'. Running surely could not form part of a students life, when there is so much freedom, good pocket money, lots of other entertainment and nobody to bother your life! Phew! However, this is where I took my first serious shot at running. In the first year I took to tennis, thank this to MJs influence (MJ had been with me at high school and we coincidentally took the same course at college). However, hitting the ball with a racket on the small court finally took a toll on me and by end of first year I was 'gameless'.
In second year I started taking a run round the field for 4-5km (10 to 13 runs around the field). This I did in the evenings, about twice a week, and probably due to nothing-else-to-do-after-classes. I maintained this consistently over the year. My decision was just for keeping fit, and have something to discuss with the comrades when the topic of sports was on the offing.
During the third year of studies I got tired with rounding the field and started running cross country in the mornings. I would wake up at 5am and run for about one to one-and-a-half hours. The route I took was generally State House road to join State House avenue and end up at Argwings Kodhek road at Yaya Centre. I would came back through the same route. This was still to keep fit and have a sports topic to discuss.
These runs finally had to come to an end for a few reasons – every morning as I passed by State House gates the bright beams would suddenly and unexpectedly shine on me almost as if commanded. After I had passed by, the lights would go off. This started to scare me. I started fearing that one day some trigger-happy security personnel may just 'become happy' at my expense. The route was lonely with no encouragement – I never met anyone jogging the route. This discouraged me. I was chased by fierce dogs severally, when I lost my way and wondered into private roads at those dark hours of the morning. This scared me. The lecturers decided to strike during this period. This disturbed my routine since we finally decided to go home, after two weeks of waiting for a return-to-work-formula that never was. During the break I moved between different estates in Nairobi staying with my brothers, even taking time at my rural home. When I finally settled in Nairobi, staying at Kawangware, I got a part time job taking my 6-days per week, but got to start running again in the mornings. I formulated routes around Kawangware, Lavington, Valley Arcade that were between one and two hours long.
From that time on, running got engraved in my system, since whenever I was in the city, either on school session or on holiday, I would find an excuse to run at least three times a week. I would usually run in the evening or mornings around the city estates. I stayed either at Buru or Kawangware.
After college I continued to run at my first place of employment in the town of Gilgil. At this time, I would run about once a week, usually weekend, for about 45minutes. This was purely to keep it and to avoid boredom (small town having nothing of interest). This routine persisted for about half a decade.
Getting my second job after one-year without one probably ignited the running spirit with a vengeance. I joined the new employ when they were just making announcements for those interested in joining the marathon team. This was in August 2007. One month later and I had started featuring on the lips of the team members as 'that new threat who joined recently'. I was just doing what I had been doing, though this time the new team had a schedule that was generally followed, being three weekday runs, and one weekend run.
Two months later I was participating in my first ever marathon event and taking the bronze in the team where all members participated in the 21km event. (I just remembered that one actually did the 42km event). This particular result changed my approach to running. I started aiming for running the full marathon, improving my running time, being consistent and breaking few records by the next year.
As can be read elsewhere on the blog, by end of 2008 I had conquered the 42km full marathon but had also spend two-nights in hospital as a result.
That is generally my experience.
1.2 What are your credentials?
- Weekly runs of between 25km and 100km
- Finished 2007 Nairobi International Marathon, half marathon event (21.12km) in 1:43:02
- Finished 2008 Nairobi International Marathon, full marathon event (42.21km) in 3:26:27
- Participated in 2008 Mater Heart Run, Nairobi (about 10km)
- Participated in 2008 Red Cross sponsored IDP assistance run, Nairobi (about 15km)
- Participated in 2008 Ngong run, Nairobi (about 2hours on the hills)
2. Planning and Preparation
2.1 What are the benefits of running?
There are various aims of runnings, and with the aims comes the benefits.
Health reasons:
- keep fit so that your body feels good, your muscles feel relaxed, your joints feel okay, you have no pains etc.
- maintain a desired body weight/figure
Personal goal reasons:
- participate in the marathon (or many other races in the calendar)
- run a particular length of road in a particular time duration
- defeat someone who defeated you last event
- win the team event
- save on spending/temptations which you would otherwise engage in at the run time
- be seen on TV
- appear in newspapers
- appear on photo albums of your institution/friend
- get mentioned during institutional meetings/websites/hall of fame
- to prove that you can do it
- to prove someone wrong (who said you can not do it)
- develop discipline by being able to formulate a programme and abide by it (the discipline can be extended to your other projects)
Financial/benefit reasons:
- take running as a career
- get awards, certificates, free T-shirts, free caps etc.
- get free sponsorship for events that you would otherwise pay for
Others:
- to fill out the 'other activities' section of your evaluation forms
2.2 What is your running programme?
When I joined the current team in 2007, in them I found a formula that worked, being three runs on the weekdays and one weekend run. This formula provides adequate preparation but does not wear you down too much. It is a formula you can apply even when you are engaged in other national building duties. This is for armature runners, of course.
I have generally maintained the 3+1 formula since 2007 August, and it has worked great. Though am not consistent but 80% of the running has been on the 3+1, while I do not remember missing the +1 run since 2007.
2.3 When should one start running?
I get this question often – the answer: “Yesterday!”
Believe me, you shall only start running when you see yourself on the road with others looking at you wondering 'what is this crazy guy/gal doing?'.
Just make a decision, get out and start running – there is no ideal time to start – just get out and run. “Yesterday” would be ideal, “Today” would be desirable. If you think “Tomorrow”, then you shall never start.
Am also asked, “Will people think am crazy when I run around?”
My answer, “Are you crazy?, Kenyan will think you are crazy every time you are running!”. So just do not think about what others will think – do your thing.
(Surprisingly, non-Kenyan believe that all Kenyans are runners so they would think you are crazy if you are not running)
2.4 Should I run the road or run in the gym?
I do not have experience on the gym. I believe both have their advantages. I can only comment about 'the road'
Advantages:
- you generally enjoy fresh air (depends on your locality)
- it is cheap (we do not have a road toll yet)
- you decide on your running time slot and duration (generally 24-7)
- you can invite others to join you (or join others) at no cost
- if your aim is running the marathon events, then the road is like the real event
Disadvantages:
- you may be discouraged when you are lonely on the road
- some routes/road are not safe due to danger of being attacked by muggers, wild animals, dogs or vehicular traffic
- without a trainer, you may adopt wrong or harmful training styles
- you may not exercise the full body
(I shall speak to a gym person and see the pros and cons)
2.5 Should I run morning, mid-day or evening?
This depends on the time available to you.
Mornings: requires that you wake up early if you have other day time duties and ensure that you finish your run and prepare for day time duties. This is difficult for those who have regular day time jobs. Sometimes the wee hours are also too dark to see the road. The timing is however good if one believes that there shall be no other free times for the rest of the day. The weather is usually cool before the sun rises. This is also a good time for your weekend runs and it simulates the actual run if you are preparing from the marathon.
Mid-day/lunch hours: usually good for those who aim for short runs, have clearly accessible routes within their day time duties and are able to access facilities to freshen up after the run. This run is also good for endurance since the days temperatures are usually high and your body system is put to the test.
Evening runs: are usually desirable due to the time slot being after working hours and the duration being longer (upto 2hours of day light). The time can be used for medium and long runs. Calculate your timing well so that you can finish your runs before it gets dark and visibility reduces. The weather is usually cool as the sun goes down.
2.6 Should one run alone or in a group?
This depends on the choices available to you at the time. Each has its advantages.
Running alone:
- you get to understand your limit and pace
- you learn about your body and how it reacts to pressures (distance & pace)
- you run your own pace
- you are in charge of your own training schedules
On the flipside:
- you miss out on competition this may lower your improvement time
- you face the hazards of the road alone
Group training:
- you get to compare your pace with others (good if you are preparing for a competition)
- you are encouraged by seeing others also doing it
- you can improve your pace by matching that of your group
- you get into a routine
- you face road hazards together
The disadvantages:
- the group pace may discourage you if much faster than you can cope with
- the group pace may be slower than your desired pace (bad if this is consistent while you are preparing for a competition)
- you are forced into a schedule that may not work for you
- group's training goals may be different from your own goals
3. On the road
3.1 What is your running strategy?
Before every run I ensure that I know the route that am taking (or the time am aiming for). I then stick to this route/time plan.
Runs are classified by their durations (short, medium, long) and their run speeds/aims (slow, normal, fast)
During the weekday runs, due to time constrains, am likely to do short to medium runs either slow, normal or fast.
During the weekend runs, am likely to run medium (normal or fast) or long (normal or slow)
3.2 Define short, medium, long, slow, normal, fast runs
Durations (short, medium, long):
They are defined depending on your running goals (if any). Your maximum safe limit shall be your long run. Upto two-thirds of the run shall be your medium while a third of the run shall be the short run.
If your running goal is the half marathon (21km), then determine the time it should take you to do the run. For first timers, assume this is 3hrs. The long run shall therefore be upto 3hrs. The medium run shall be upto 2hrs while the short run shall be 30minutes to 1hr.
You may as well convert the times to distances to come up with your short, medium and long distances.
Speed (slow, normal, fast):
Slow runs are used to warm up or recover from a long run. They are slow by definition and should be over shorter duration to avoid staying on low pace for long. 'You can feel when you are slow'. You should be able to breath normally and talk throughout your run.
Normal runs are the usual run pace that you do over the distance. You should breath generally without much labour but usually unable to maintain a conversation at this pace unless laboured.
Fast runs are faster than the usual pace. Your breathing is usually laboured and you are not able to make conversation. You feel tired as you run. Fast run is not a sprint – it is a faster run over a long distance over 30 minutes at fairly constant pace.
3.3 What do you think about when running?
Good question – the mind can wonder and even stop you from running. So you need to tune your mindset to the 'frequency' where it can allow you to run the distance. I usually think about what I shall put on this blog. I imagine the topics to post, how the layout shall be, what shall be the content, the many what-ifs that come with it etc. With the route in mind, am able to keep this line of thought from start to finish. I also think about my past race experiences and what my next milestones should be especially my imagination of conquering the marathon in some 'very good time' and the excitement from self and crowds if I was to run in 3hrs or less.
Good thoughts keep me going. I hardly notice the things on the road. Severally I have been accused by colleagues for ignoring them and their greetings while am on the run. The truth is that I usually don't even notice them. It is just the mind focusing of the race, strategy and something good.
However, do not let your mind wonder to the extend of forgetting you are on the road. Remember that the road has hazards as pointed out elsewhere on this post.
3.4 How do you reconcile distance with time of run?
You do this from practice. The starting point is to be able to get the distance right. You can measure the distance (tape measure) or run on a measured field road.
The stadium is usually measured, being 400m on the inner track. If you can access one, then run the inner track at 'normal' pace for about 10 rounds (4km) while timing your total run. Repeat this about three times to get an average. Calculate your time per 1km. Consider this your running pace at 'normal'
Once your mind 'knows' the normal pace and the time-per-1km, you can run any route and be fairly accurate on the distance you have covered, based on the time it has taken.
My normal running pace for 2008 was 5minutes per km. I have shaved a few seconds for 2009.
3.5 What distance do you run?
As said before, I start my race with an aim – medium and normal, long and slow, short and fast etc. The timings have been converted to distance since am tuning my mind to the 42km marathon again.
At the peak of training, my weekly programme has two short runs (10 – 12km), one medium run (20-23km) and one long run (30-36km) over the weekend. To avoid being excessively worn out, I do the long run every fortnight and replace a missed weekend long run with a medium run.
From my running pace, short runs take me 45min to 1hr, medium runs take about 1hr 30min while long runs take from 2hr 30min to 3hr 30min.
When gearing up for the peak training, I do at least two short runs and one compulsory medium run weekly.
The worst case over the last year is one medium run per week over the weekend.
So in summary, I cover between 23km to 100km per week depending on the training cycle. With January to March being the lower end of the scale to reach the peak by September in readiness for the October event.
3.6 Should one take water/fluids during the run?
“Yes”. All authorities agree that you loose fluids when you run and these need to be replenished. The real question is the extent of the loss and whether the loss-without-replenishment can be harmful/dangerous to your health. If the loss can not harm you, then you may avoid taking fluids during the run. If the loss can harm you then you must take fluids.
For a short run at all paces - you may avoid taking fluids, though consider some fluids on a fast paced short run.
For medium run at normal to fast pace – carry your bottle of water and take at least half litre by the time you finish the run
For long runs – compulsory taking of at least 1 litre of water
(some authorities recommend 200ml (about quarter litre) of fluids/water to be taken every 5km)
Carrying water during a run is another issue altogether. During marathon events, there are water points along the way so your strategy is to pick the 200ml bottle at every water point usually 5km apart.
When doing your own run, increase your running weight by carrying several water bottles depending on the distance. You would rather be burdened by the weight of water, than end up in an hospital bed or worse!
Elsewhere on the blogsite, I narrate my 'jog to the hospital' which was a case of running without taking fluids upto a point where the loss of fluids caused my body to cease. Do not let this happen to you. I still do not want to imagine what would have happened if anything could have gone wrong beyond what I encountered. Do not let this happen to you!
Skills of taking water/fluids while running:
You need some skills of taking water while running. I used to get chocked when taking water while on the run, until I learnt some tricks. The method is:
- slow down slightly before you take the sip
- place the bottle on one side of the mouth and take a sip retaining the water in the mouth
- swallow small bits of water that is in the mouth, till through
- take the next sip
- take water on a flat stretch or before ascending, when your breathing is not very laboured
3.7 Should one take water or energy drinks?
I have experience with water and it works. At least take some water. Energy drinks may be taken but you shall need to experiment and confirm that they do not affect your system to prevent you from achieving your run goals. This precaution is important when you are in a competition. For your own training/fitness, experiment with energy drinks and find out what works for you. Water works for me and I have not yet experimented with energy drinks, even over the long runs.
3.8 How should I start my running, this is my first time?
Make an effort to get on the road: Get your running gear (shoes, track attire) and start running slowly, having established some route that you need to cover. The easier option would be to run on a public field if you could access one. Aim for 30minutes of continuous run at your own pace, however slow. When tired stop running and keep walking at your pace. Once recovered, continue running slowly at your pace. Note that you shall feel a burning sensation on your chest. This is normal as you experience the first few weeks of running. The burning shall die down and finally cease with weeks of practice. Elsewhere on the www they have biological explanations for this feeling.
Establish a running schedule: At least aim to run once, weekend being preferable because you may not be on duty. Decide to run morning, mid-day or evening. Mornings are preferable when you lack time later in the day, or if there is fear of interference. On weekends, it is easier to make time in the morning before you get visited or attend some bash or birthday party somewhere that may take over the rest of your day.
Get a running partner/group: If possible get someone to accompany you on your runs so that you are encouraged. You may as well join a running group.
Generally just start running, at your pace and establish a routine. Be faithful to the routine, even if it is once a week. Over time you should be encouraged/confident enough to increase the frequency of runs if you so wish. It also depends on your goals – health, ambition, freebies
WARNING for beginners and veterans: At any point in your training, if your body tells you to stop, then just stop and end the race. At this point you may walk home or take a vehicle. Obey your body and you shall live to run another day - ignore it and you may never live to run! Consult a doctor for any aches and pains that last more than one day.
3.9 How do you run a race in unfarmiliar routes e.g. marathons etc.?
Prepare well:
- Study the map: All such events shall have a route description and usually a map. Ensure that you read and understand the description and map. Have this generally etched in memory. Also get to think of the distances on every stretch of road so that you may think of some running strategy e.g. hills, plains etc.
- Confirm the water points and what shall be availed: We already agree that you need to take water every 5km. Make sure you study the notes to understand their locations and conditions of use. Confirm if other fluids shall be on offer.
- Restrooms: Very important. There usually are some at the start and finish points. However confirm the in-route ones. You may just need them or their quest may mean retiring from the race.
- Safety, evacuation and first aid: Your health is important – this is paramount. Confirm that the route is safe and know the hazards. Know what is said about first aid and medical help.
Race day lookout:
- Visit the restroom upto few minutes to start of the race. If pressed during the race, take the liberty to use a restroom
- Obey route markers: The route will usually be marked by signs, guides, posters or markings on the road. Be on the lookout. If the route is used by different race categories then be twice careful so that you adhere to the markers of your race category.
- Follow the crowds on race day: You probably will not be the first person in the pack, so generally follow the pack – the whole crowd can not be wrong, unless the race itself is wrong. (The exception is the 2007 Nairobi International Marathon where the first pack of half-marathon runners took the wrong turn – blame the misleading map on this. The race was almost called off, I believe it should have been called off!. This is one of the reasons why the route was changed in 2008)
- In case you get injured or your body tells you to end the run, then retire. You shall live to run another day. Obey your body at all times. (Refer to warning on 3.8 above)
3.10 Should I 'show off' during practice/real events?
Generally you should! Running is not for all, the few that do need to feel good about it, even if it means showing off. Circumstances may however dictate whether you show off or not:
While practicing:
- you are running same direction as this other athlete who is ahead of you. You gauge him up and decide to give the runner a run. Make sure you gauge him well otherwise you may overtake then run out of breath. This would be a bad show-off
- you are running towards this crowd of do-nothings beside the road. You know the focus is on you. You may do a show-off by increasing your pace and passing by as if the run does not hurt. However, do this if for sure it does not hurt, otherwise maintain your pace.
- you are running in a group and want to show who is champion, so you lead the pack and hope to maintain the lead. Do this before you are faced with a hill, otherwise your show-off will flop. Hills have a way of determining who is champ (ask Kenyan international runners about hill strategies)
During a real event:
- starting point sprint is a bad show-off, it will backfire on you when you fail to gain pace or even run at all when you get exhausted in the first 400m. Avoid this at all costs
- show-offs during the course of the run are okay. If you have practiced on strategies that work then put them to work e.g. overtaking and succeding on this, taking advantages of hills to get ahead of the pack and increasing your pace at some flat stretches. However be careful with overtaking – some flop if you underrate the competition.
- finishing show-off is something to aim off. Imagine during a sprint on the last 400m after a two hour run! This is show-off employed by many great athletes. Nonetheless attempt this only if you have practiced. There is nothing as bad as 'spoiling' your run when you collapse in the middle of a packed stadium after sprinting out of energy. At least aim at maintaining your pace to the finishing line. Speed up the last 50m (this you can survive). Remember to give a victory salute whenever you finish any race.
4. After the run
4.1 How do you feel after running?
“Tired”
Whenever I answer this, I get surprised looks. Nonetheless that is the truth – you feel tired after the run, even if it is a short slow run. Surely, your body has been working for at least 30 minutes.
However, the degree of tiredness varies. After a short run you are tired but you have a faster recovery to normal. After the other categories of runs, you are tired and the recovery is longer, lasting upto days.
The 'feel good' after running is more psychological, because you know the benefits of running and after running you have credited the benefits to your system for that day.
4.2 What do you do after running?
When practicing – after the run I take about 30minutes of rest then take a shower. After that I take about half-litre of water and am good for the rest of activities of the day. I also fill in my running log that I have kept since 2007.
During a major event like the marathon – after the run, I greet the stadium and go for the medal/certificate. Take photos with the certs/medals as I take my fill of water and drinks on offer (juices, energy drinks, iced teas, froths). Later when at home I take a shower then take a bed rest for the rest of the day.
5. Experiences
5.1 What are the memorable experiences worth mentioning?
- I enjoy the outdoors, the fresh air, the greenery, the scenery, the people. It is just wonderful out there.
- This one time we were running with a colleague in the evening, then we get out of the river and wind through the thickets, just near the Kabete Childrens Home and suddenly without notice we see this guy and gal just two metres from the road with lips locked and hands wondering their middles. What to do? They did not even seem to know that they were on planet earth. Being a deserted road and the deep thickets few meters beyond, we leave it to the imagination as to what happened after we passed by. We who have daughters, pity us! We who have sons, pity us! We who have both – double pity!!
- Kenyan produces the best runners in the world, hence running is inborn. For that reason, most Kenyan do not practice their run, just bring the race and they are in. That is the assumption. From my experience I hardly find any other runner on the road when am on. Severally, I have been called 'crazy', or gestures thrown at me to indicate the same. The looks people give you make you wonder if you are not crazy after all.
- Elsewhere in my blog there was that vehicle that deliberately splashed me with muddy rain water, just to prove who owns the roads.
- The Kenyan main roads are a hazard. Severally I have had vehicles, especially matatus leave the road and follow me to the side of the road. I have had near misses with imminent knocking from the back. I have learnt to run opposite the traffic (keep right), even so I still look behind every few minutes.
- On the day I did my penultimate run to mock the 42km, it rained most of the first two hours of this event. As detailed on my blog on that experience, it taught me to be ready for anything on the road.
- Though I have not had any incidence, I still dread the routes that wind through rivers and thickets. They are usually lonely and feel like some danger is lurking somewhere in there.
- My best recent experience is finally conquering the 42km event despite having been 'written-off' by the doctors following my admission to hospital. That story is carried elsewhere on the blog.
- 'Taking the run to the www' is also quite memorable. I like sharing my experiences if only to let others avoid the pitfalls.
5.2 What are the bad experiences?
- The one time that I collapsed on the road, lost consciousness and ended up in an hospital. That remains my worst experience to date.
Frequently Asked Questions – Running from my own perspective
(Disclaimer: The FAQs are answered from my own experience, which should apply to others. However, do not sue me if something goes wrong – remember, this is my experience, yours may be different)
1. Personal
1.1 How did you get to running?
1.2 What are your credentials?
2. Planning and Preparation
2.1 What are the benefits of running?
2.2 What is your running programme?
2.3 When should one start running?
2.4 Should I run the road or run in the gym?
2.5 Should I run morning, mid-day or evening?
2.6 Should one run alone or in a group?
3. On the road
3.1 What is your running strategy?
3.2 Define short, medium, long, slow, normal, fast runs
3.3 What do you think about when running?
3.4 How do you reconcile distance with time of run?
3.5 What distance do you run?
3.6 Should one take water/fluids during the run?
3.7 Should one take water or energy drinks?
3.8 How should I start my running, this is my first time?
3.9 How do you run a race in unfamiliar routes e.g. marathons etc.?
3.10 Should I 'show off' during practice/real events?
4. After the run
4.1 How do you feel after running?
4.2 What do you do after running?
5. Experiences
5.1 What are the memorable experiences worth mentioning?
5.2 What are the bad experiences?
Frequently Asked Questions – Running from my own perspective
1. Personal
1.1 How did you get to running?
I have generally been running since my college days. I however confess not to have liked running in my earlier years. During my primary school days, cross country runs were compulsory in the first term. I would do all that I could to avoid them. Schooling at a rural setting, it was possible to hide in the thickets while the rest did the run and finally join them on their way back. During these runs boys run bare chest while ladies also left their blouses in the class rooms (of course, they had those dresses that were supported on the shoulders). After the runs we would put on our shirts/blouses, attend evening parade and then go home to bath. If you were found to have missed or tried to avoid these runs, you would be caned then, cut grass on the school compound the next day. The run distance was about 5km (30-45min run)
In secondary school cross country run was also compulsory in the first term, though our school were the kings of football in Kenya (why would we not just concentrate on our strength!). In the boarding school setting, we had one particular day when all student would go for cross country. On Wednesdays we would have a 'free' day aka clubs day. We had different games, depending on your house, for the other three days. When I attended my first cross country run, with the games captain hot in pursuit just behind the slow runners like me, I heard some voices forming music next to our Admin block, on our way to the gate and cross country road. The cross country route was about 10km (60-90min run). This was the only run that I did, being about the second week of my first year. After that I joined the school choir who run-their-mouths instead. This is how I avoided the run for four years in high school.
When I joined college we were told on the very first day during orientation to 'do what we wanted to do', provided we 'were not arrested and did not fail exams'. Running surely could not form part of a students life, when there is so much freedom, good pocket money, lots of other entertainment and nobody to bother your life! Phew! However, this is where I took my first serious shot at running. In the first year I took to tennis, thank this to MJs influence (MJ had been with me at high school and we coincidentally took the same course at college). However, hitting the ball with a racket on the small court finally took a toll on me and by end of first year I was 'gameless'.
In second year I started taking a run round the field for 4-5km (10 to 13 runs around the field). This I did in the evenings, about twice a week, and probably due to nothing-else-to-do-after-classes. I maintained this consistently over the year. My decision was just for keeping fit, and have something to discuss with the comrades when the topic of sports was on the offing.
During the third year of studies I got tired with rounding the field and started running cross country in the mornings. I would wake up at 5am and run for about one to one-and-a-half hours. The route I took was generally State House road to join State House avenue and end up at Argwings Kodhek road at Yaya Centre. I would came back through the same route. This was still to keep fit and have a sports topic to discuss.
These runs finally had to come to an end for a few reasons – every morning as I passed by State House gates the bright beams would suddenly and unexpectedly shine on me almost as if commanded. After I had passed by, the lights would go off. This started to scare me. I started fearing that one day some trigger-happy security personnel may just 'become happy' at my expense. The route was lonely with no encouragement – I never met anyone jogging the route. This discouraged me. I was chased by fierce dogs severally, when I lost my way and wondered into private roads at those dark hours of the morning. This scared me. The lecturers decided to strike during this period. This disturbed my routine since we finally decided to go home, after two weeks of waiting for a return-to-work-formula that never was. During the break I moved between different estates in Nairobi staying with my brothers, even taking time at my rural home. When I finally settled in Nairobi, staying at Kawangware, I got a part time job taking my 6-days per week, but got to start running again in the mornings. I formulated routes around Kawangware, Lavington, Valley Arcade that were between one and two hours long.
From that time on, running got engraved in my system, since whenever I was in the city, either on school session or on holiday, I would find an excuse to run at least three times a week. I would usually run in the evening or mornings around the city estates. I stayed either at Buru or Kawangware.
After college I continued to run at my first place of employment in the town of Gilgil. At this time, I would run about once a week, usually weekend, for about 45minutes. This was purely to keep it and to avoid boredom (small town having nothing of interest). This routine persisted for about half a decade.
Getting my second job after one-year without one probably ignited the running spirit with a vengeance. I joined the new employ when they were just making announcements for those interested in joining the marathon team. This was in August 2007. One month later and I had started featuring on the lips of the team members as 'that new threat who joined recently'. I was just doing what I had been doing, though this time the new team had a schedule that was generally followed, being three weekday runs, and one weekend run.
Two months later I was participating in my first ever marathon event and taking the bronze in the team where all members participated in the 21km event. (I just remembered that one actually did the 42km event). This particular result changed my approach to running. I started aiming for running the full marathon, improving my running time, being consistent and breaking few records by the next year.
As can be read elsewhere on the blog, by end of 2008 I had conquered the 42km full marathon but had also spend two-nights in hospital as a result.
That is generally my experience.
1.2 What are your credentials?
- Weekly runs of between 25km and 100km
- Finished 2007 Nairobi International Marathon, half marathon event (21.12km) in 1:43:02
- Finished 2008 Nairobi International Marathon, full marathon event (42.21km) in 3:26:27
- Participated in 2008 Mater Heart Run, Nairobi (about 10km)
- Participated in 2008 Red Cross sponsored IDP assistance run, Nairobi (about 15km)
- Participated in 2008 Ngong run, Nairobi (about 2hours on the hills)
2. Planning and Preparation
2.1 What are the benefits of running?
There are various aims of runnings, and with the aims comes the benefits.
Health reasons:
- keep fit so that your body feels good, your muscles feel relaxed, your joints feel okay, you have no pains etc.
- maintain a desired body weight/figure
Personal goal reasons:
- participate in the marathon (or many other races in the calendar)
- run a particular length of road in a particular time duration
- defeat someone who defeated you last event
- win the team event
- save on spending/temptations which you would otherwise engage in at the run time
- be seen on TV
- appear in newspapers
- appear on photo albums of your institution/friend
- get mentioned during institutional meetings/websites/hall of fame
- to prove that you can do it
- to prove someone wrong (who said you can not do it)
- develop discipline by being able to formulate a programme and abide by it (the discipline can be extended to your other projects)
Financial/benefit reasons:
- take running as a career
- get awards, certificates, free T-shirts, free caps etc.
- get free sponsorship for events that you would otherwise pay for
Others:
- to fill out the 'other activities' section of your evaluation forms
2.2 What is your running programme?
When I joined the current team in 2007, in them I found a formula that worked, being three runs on the weekdays and one weekend run. This formula provides adequate preparation but does not wear you down too much. It is a formula you can apply even when you are engaged in other national building duties. This is for armature runners, of course.
I have generally maintained the 3+1 formula since 2007 August, and it has worked great. Though am not consistent but 80% of the running has been on the 3+1, while I do not remember missing the +1 run since 2007.
2.3 When should one start running?
I get this question often – the answer: “Yesterday!”
Believe me, you shall only start running when you see yourself on the road with others looking at you wondering 'what is this crazy guy/gal doing?'.
Just make a decision, get out and start running – there is no ideal time to start – just get out and run. “Yesterday” would be ideal, “Today” would be desirable. If you think “Tomorrow”, then you shall never start.
Am also asked, “Will people think am crazy when I run around?”
My answer, “Are you crazy?, Kenyan will think you are crazy every time you are running!”. So just do not think about what others will think – do your thing.
(Surprisingly, non-Kenyan believe that all Kenyans are runners so they would think you are crazy if you are not running)
2.4 Should I run the road or run in the gym?
I do not have experience on the gym. I believe both have their advantages. I can only comment about 'the road'
Advantages:
- you generally enjoy fresh air (depends on your locality)
- it is cheap (we do not have a road toll yet)
- you decide on your running time slot and duration (generally 24-7)
- you can invite others to join you (or join others) at no cost
- if your aim is running the marathon events, then the road is like the real event
Disadvantages:
- you may be discouraged when you are lonely on the road
- some routes/road are not safe due to danger of being attacked by muggers, wild animals, dogs or vehicular traffic
- without a trainer, you may adopt wrong or harmful training styles
- you may not exercise the full body
(I shall speak to a gym person and see the pros and cons)
2.5 Should I run morning, mid-day or evening?
This depends on the time available to you.
Mornings: requires that you wake up early if you have other day time duties and ensure that you finish your run and prepare for day time duties. This is difficult for those who have regular day time jobs. Sometimes the wee hours are also too dark to see the road. The timing is however good if one believes that there shall be no other free times for the rest of the day. The weather is usually cool before the sun rises. This is also a good time for your weekend runs and it simulates the actual run if you are preparing from the marathon.
Mid-day/lunch hours: usually good for those who aim for short runs, have clearly accessible routes within their day time duties and are able to access facilities to freshen up after the run. This run is also good for endurance since the days temperatures are usually high and your body system is put to the test.
Evening runs: are usually desirable due to the time slot being after working hours and the duration being longer (upto 2hours of day light). The time can be used for medium and long runs. Calculate your timing well so that you can finish your runs before it gets dark and visibility reduces. The weather is usually cool as the sun goes down.
2.6 Should one run alone or in a group?
This depends on the choices available to you at the time. Each has its advantages.
Running alone:
- you get to understand your limit and pace
- you learn about your body and how it reacts to pressures (distance & pace)
- you run your own pace
- you are in charge of your own training schedules
On the flipside:
- you miss out on competition this may lower your improvement time
- you face the hazards of the road alone
Group training:
- you get to compare your pace with others (good if you are preparing for a competition)
- you are encouraged by seeing others also doing it
- you can improve your pace by matching that of your group
- you get into a routine
- you face road hazards together
The disadvantages:
- the group pace may discourage you if much faster than you can cope with
- the group pace may be slower than your desired pace (bad if this is consistent while you are preparing for a competition)
- you are forced into a schedule that may not work for you
- group's training goals may be different from your own goals
3. On the road
3.1 What is your running strategy?
Before every run I ensure that I know the route that am taking (or the time am aiming for). I then stick to this route/time plan.
Runs are classified by their durations (short, medium, long) and their run speeds/aims (slow, normal, fast)
During the weekday runs, due to time constrains, am likely to do short to medium runs either slow, normal or fast.
During the weekend runs, am likely to run medium (normal or fast) or long (normal or slow)
3.2 Define short, medium, long, slow, normal, fast runs
Durations (short, medium, long):
They are defined depending on your running goals (if any). Your maximum safe limit shall be your long run. Upto two-thirds of the run shall be your medium while a third of the run shall be the short run.
If your running goal is the half marathon (21km), then determine the time it should take you to do the run. For first timers, assume this is 3hrs. The long run shall therefore be upto 3hrs. The medium run shall be upto 2hrs while the short run shall be 30minutes to 1hr.
You may as well convert the times to distances to come up with your short, medium and long distances.
Speed (slow, normal, fast):
Slow runs are used to warm up or recover from a long run. They are slow by definition and should be over shorter duration to avoid staying on low pace for long. 'You can feel when you are slow'. You should be able to breath normally and talk throughout your run.
Normal runs are the usual run pace that you do over the distance. You should breath generally without much labour but usually unable to maintain a conversation at this pace unless laboured.
Fast runs are faster than the usual pace. Your breathing is usually laboured and you are not able to make conversation. You feel tired as you run. Fast run is not a sprint – it is a faster run over a long distance over 30 minutes at fairly constant pace.
3.3 What do you think about when running?
Good question – the mind can wonder and even stop you from running. So you need to tune your mindset to the 'frequency' where it can allow you to run the distance. I usually think about what I shall put on this blog. I imagine the topics to post, how the layout shall be, what shall be the content, the many what-ifs that come with it etc. With the route in mind, am able to keep this line of thought from start to finish. I also think about my past race experiences and what my next milestones should be especially my imagination of conquering the marathon in some 'very good time' and the excitement from self and crowds if I was to run in 3hrs or less.
Good thoughts keep me going. I hardly notice the things on the road. Severally I have been accused by colleagues for ignoring them and their greetings while am on the run. The truth is that I usually don't even notice them. It is just the mind focusing of the race, strategy and something good.
However, do not let your mind wonder to the extend of forgetting you are on the road. Remember that the road has hazards as pointed out elsewhere on this post.
3.4 How do you reconcile distance with time of run?
You do this from practice. The starting point is to be able to get the distance right. You can measure the distance (tape measure) or run on a measured field road.
The stadium is usually measured, being 400m on the inner track. If you can access one, then run the inner track at 'normal' pace for about 10 rounds (4km) while timing your total run. Repeat this about three times to get an average. Calculate your time per 1km. Consider this your running pace at 'normal'
Once your mind 'knows' the normal pace and the time-per-1km, you can run any route and be fairly accurate on the distance you have covered, based on the time it has taken.
My normal running pace for 2008 was 5minutes per km. I have shaved a few seconds for 2009.
3.5 What distance do you run?
As said before, I start my race with an aim – medium and normal, long and slow, short and fast etc. The timings have been converted to distance since am tuning my mind to the 42km marathon again.
At the peak of training, my weekly programme has two short runs (10 – 12km), one medium run (20-23km) and one long run (30-36km) over the weekend. To avoid being excessively worn out, I do the long run every fortnight and replace a missed weekend long run with a medium run.
From my running pace, short runs take me 45min to 1hr, medium runs take about 1hr 30min while long runs take from 2hr 30min to 3hr 30min.
When gearing up for the peak training, I do at least two short runs and one compulsory medium run weekly.
The worst case over the last year is one medium run per week over the weekend.
So in summary, I cover between 23km to 100km per week depending on the training cycle. With January to March being the lower end of the scale to reach the peak by September in readiness for the October event.
3.6 Should one take water/fluids during the run?
“Yes”. All authorities agree that you loose fluids when you run and these need to be replenished. The real question is the extent of the loss and whether the loss-without-replenishment can be harmful/dangerous to your health. If the loss can not harm you, then you may avoid taking fluids during the run. If the loss can harm you then you must take fluids.
For a short run at all paces - you may avoid taking fluids, though consider some fluids on a fast paced short run.
For medium run at normal to fast pace – carry your bottle of water and take at least half litre by the time you finish the run
For long runs – compulsory taking of at least 1 litre of water
(some authorities recommend 200ml (about quarter litre) of fluids/water to be taken every 5km)
Carrying water during a run is another issue altogether. During marathon events, there are water points along the way so your strategy is to pick the 200ml bottle at every water point usually 5km apart.
When doing your own run, increase your running weight by carrying several water bottles depending on the distance. You would rather be burdened by the weight of water, than end up in an hospital bed or worse!
Elsewhere on the blogsite, I narrate my 'jog to the hospital' which was a case of running without taking fluids upto a point where the loss of fluids caused my body to cease. Do not let this happen to you. I still do not want to imagine what would have happened if anything could have gone wrong beyond what I encountered. Do not let this happen to you!
Skills of taking water/fluids while running:
You need some skills of taking water while running. I used to get chocked when taking water while on the run, until I learnt some tricks. The method is:
- slow down slightly before you take the sip
- place the bottle on one side of the mouth and take a sip retaining the water in the mouth
- swallow small bits of water that is in the mouth, till through
- take the next sip
- take water on a flat stretch or before ascending, when your breathing is not very laboured
3.7 Should one take water or energy drinks?
I have experience with water and it works. At least take some water. Energy drinks may be taken but you shall need to experiment and confirm that they do not affect your system to prevent you from achieving your run goals. This precaution is important when you are in a competition. For your own training/fitness, experiment with energy drinks and find out what works for you. Water works for me and I have not yet experimented with energy drinks, even over the long runs.
3.8 How should I start my running, this is my first time?
Make an effort to get on the road: Get your running gear (shoes, track attire) and start running slowly, having established some route that you need to cover. The easier option would be to run on a public field if you could access one. Aim for 30minutes of continuous run at your own pace, however slow. When tired stop running and keep walking at your pace. Once recovered, continue running slowly at your pace. Note that you shall feel a burning sensation on your chest. This is normal as you experience the first few weeks of running. The burning shall die down and finally cease with weeks of practice. Elsewhere on the www they have biological explanations for this feeling.
Establish a running schedule: At least aim to run once, weekend being preferable because you may not be on duty. Decide to run morning, mid-day or evening. Mornings are preferable when you lack time later in the day, or if there is fear of interference. On weekends, it is easier to make time in the morning before you get visited or attend some bash or birthday party somewhere that may take over the rest of your day.
Get a running partner/group: If possible get someone to accompany you on your runs so that you are encouraged. You may as well join a running group.
Generally just start running, at your pace and establish a routine. Be faithful to the routine, even if it is once a week. Over time you should be encouraged/confident enough to increase the frequency of runs if you so wish. It also depends on your goals – health, ambition, freebies
WARNING for beginners and veterans: At any point in your training, if your body tells you to stop, then just stop and end the race. At this point you may walk home or take a vehicle. Obey your body and you shall live to run another day - ignore it and you may never live to run! Consult a doctor for any aches and pains that last more than one day.
3.9 How do you run a race in unfarmiliar routes e.g. marathons etc.?
Prepare well:
- Study the map: All such events shall have a route description and usually a map. Ensure that you read and understand the description and map. Have this generally etched in memory. Also get to think of the distances on every stretch of road so that you may think of some running strategy e.g. hills, plains etc.
- Confirm the water points and what shall be availed: We already agree that you need to take water every 5km. Make sure you study the notes to understand their locations and conditions of use. Confirm if other fluids shall be on offer.
- Restrooms: Very important. There usually are some at the start and finish points. However confirm the in-route ones. You may just need them or their quest may mean retiring from the race.
- Safety, evacuation and first aid: Your health is important – this is paramount. Confirm that the route is safe and know the hazards. Know what is said about first aid and medical help.
Race day lookout:
- Visit the restroom upto few minutes to start of the race. If pressed during the race, take the liberty to use a restroom
- Obey route markers: The route will usually be marked by signs, guides, posters or markings on the road. Be on the lookout. If the route is used by different race categories then be twice careful so that you adhere to the markers of your race category.
- Follow the crowds on race day: You probably will not be the first person in the pack, so generally follow the pack – the whole crowd can not be wrong, unless the race itself is wrong. (The exception is the 2007 Nairobi International Marathon where the first pack of half-marathon runners took the wrong turn – blame the misleading map on this. The race was almost called off, I believe it should have been called off!. This is one of the reasons why the route was changed in 2008)
- In case you get injured or your body tells you to end the run, then retire. You shall live to run another day. Obey your body at all times. (Refer to warning on 3.8 above)
3.10 Should I 'show off' during practice/real events?
Generally you should! Running is not for all, the few that do need to feel good about it, even if it means showing off. Circumstances may however dictate whether you show off or not:
While practicing:
- you are running same direction as this other athlete who is ahead of you. You gauge him up and decide to give the runner a run. Make sure you gauge him well otherwise you may overtake then run out of breath. This would be a bad show-off
- you are running towards this crowd of do-nothings beside the road. You know the focus is on you. You may do a show-off by increasing your pace and passing by as if the run does not hurt. However, do this if for sure it does not hurt, otherwise maintain your pace.
- you are running in a group and want to show who is champion, so you lead the pack and hope to maintain the lead. Do this before you are faced with a hill, otherwise your show-off will flop. Hills have a way of determining who is champ (ask Kenyan international runners about hill strategies)
During a real event:
- starting point sprint is a bad show-off, it will backfire on you when you fail to gain pace or even run at all when you get exhausted in the first 400m. Avoid this at all costs
- show-offs during the course of the run are okay. If you have practiced on strategies that work then put them to work e.g. overtaking and succeding on this, taking advantages of hills to get ahead of the pack and increasing your pace at some flat stretches. However be careful with overtaking – some flop if you underrate the competition.
- finishing show-off is something to aim off. Imagine during a sprint on the last 400m after a two hour run! This is show-off employed by many great athletes. Nonetheless attempt this only if you have practiced. There is nothing as bad as 'spoiling' your run when you collapse in the middle of a packed stadium after sprinting out of energy. At least aim at maintaining your pace to the finishing line. Speed up the last 50m (this you can survive). Remember to give a victory salute whenever you finish any race.
4. After the run
4.1 How do you feel after running?
“Tired”
Whenever I answer this, I get surprised looks. Nonetheless that is the truth – you feel tired after the run, even if it is a short slow run. Surely, your body has been working for at least 30 minutes.
However, the degree of tiredness varies. After a short run you are tired but you have a faster recovery to normal. After the other categories of runs, you are tired and the recovery is longer, lasting upto days.
The 'feel good' after running is more psychological, because you know the benefits of running and after running you have credited the benefits to your system for that day.
4.2 What do you do after running?
When practicing – after the run I take about 30minutes of rest then take a shower. After that I take about half-litre of water and am good for the rest of activities of the day. I also fill in my running log that I have kept since 2007.
During a major event like the marathon – after the run, I greet the stadium and go for the medal/certificate. Take photos with the certs/medals as I take my fill of water and drinks on offer (juices, energy drinks, iced teas, froths). Later when at home I take a shower then take a bed rest for the rest of the day.
5. Experiences
5.1 What are the memorable experiences worth mentioning?
- I enjoy the outdoors, the fresh air, the greenery, the scenery, the people. It is just wonderful out there.
- This one time we were running with a colleague in the evening, then we get out of the river and wind through the thickets, just near the Kabete Childrens Home and suddenly without notice we see this guy and gal just two metres from the road with lips locked and hands wondering their middles. What to do? They did not even seem to know that they were on planet earth. Being a deserted road and the deep thickets few meters beyond, we leave it to the imagination as to what happened after we passed by. We who have daughters, pity us! We who have sons, pity us! We who have both – double pity!!
- Kenyan produces the best runners in the world, hence running is inborn. For that reason, most Kenyan do not practice their run, just bring the race and they are in. That is the assumption. From my experience I hardly find any other runner on the road when am on. Severally, I have been called 'crazy', or gestures thrown at me to indicate the same. The looks people give you make you wonder if you are not crazy after all.
- Elsewhere in my blog there was that vehicle that deliberately splashed me with muddy rain water, just to prove who owns the roads.
- The Kenyan main roads are a hazard. Severally I have had vehicles, especially matatus leave the road and follow me to the side of the road. I have had near misses with imminent knocking from the back. I have learnt to run opposite the traffic (keep right), even so I still look behind every few minutes.
- On the day I did my penultimate run to mock the 42km, it rained most of the first two hours of this event. As detailed on my blog on that experience, it taught me to be ready for anything on the road.
- Though I have not had any incidence, I still dread the routes that wind through rivers and thickets. They are usually lonely and feel like some danger is lurking somewhere in there.
- My best recent experience is finally conquering the 42km event despite having been 'written-off' by the doctors following my admission to hospital. That story is carried elsewhere on the blog.
- 'Taking the run to the www' is also quite memorable. I like sharing my experiences if only to let others avoid the pitfalls.
5.2 What are the bad experiences?
- The one time that I collapsed on the road, lost consciousness and ended up in an hospital. That remains my worst experience to date.
Happy Running 2009! Mark 25-October-2009 on your calender
If there are any Questions that are unanswered please forward them to my attention and I shall have them included, from my point of view, of course.
WWB - Nairobi, Kenya
WWB - Nairobi, Kenya
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