Nairobi International Marathon 2012
The event
The Nairobi International Marathon, 2012 edition takes place on Sunday, October 28, 2012 at Nairobi's Nyayo stadium from 7.00am.
Registrations are open at the organizer's website - nairobimarathon
Registration fees remain KShs.1,000.00 for single participation in any of the run categories. Registration points are all Stanchart banks countrywide and major supermarkets in Nairobi.
The first edition of this run was held in 2003. As we participate in the magical 10th edition, you need to consider your preparedness. The various runs need different training regimes. Whether seasoned or first timer - training is a must. The duration and intensity of the training varies though, depending on the run category and whether you have done a similar run before.
Run categories
The various run categories in the 2012 edition are:
a) 42km full marathon - to start at 7.00am (6.30am assembly)
b) 21km half marathon - to start at 7.30am (7.00am assembly)
c) 10km run - to start at 8.50am (7.30am assembly)
d) 4km family fun run - to start at 9.20am (8.00am assembly)
I participated in my first run at this event in 2007, doing the 21km run in my debut. I followed it with three consecutive 42km runs. Last year, at the height of terrorism threat in Nairobi, I was persuaded to skip the run altogether. Even the sponsor pulled out in the last minute. However, this did not stop me from participating in the 21km run, albeit without the participation of my team.
This year am keen to do another 21km. I have not trained much, with a series of events in the year conspiring to keep me out of the running routes. Nonetheless, I have a 8-week window of opportunity to train, participate and post good time in this year's event.
Training schedule
The 8-week training schedule (21km run) is shown below:
(Note week 1 starts Sunday, Sep. 2, 2012, while week 8 starts Sunday, Oct. 21, 2012)
Week 1 - Monday, Wednesday, Friday runs (45min to 1hr each run)
Week 2 - Monday, Wednesday, Friday runs (45min to 1hr each run)
Week 3 - Monday, Wednesday, Friday, weekend runs (45min to 1hr each run, weekend run 1hr30min)
Week 4 - Monday, Wednesday, Friday, weekend runs (45min to 1hr each run, weekend run 1hr30min)
Week 5 - Monday, Wednesday, Friday, weekend runs (45min to 1hr each run, weekend run 1hr30min)
Week 6 - Monday, Wednesday, Friday, weekend runs (45min to 1hr each run, weekend run 1hr30min)
Week 7 - Monday, Wednesday, Friday runs (45min to 1hr each run)
Week 8 - week of rest, 3 walks, each 30 minutes (Monday, Wednesday, Friday)
Week 9 - Sunday, October 28, 2012 - run day
Important note - carry along some water, and take at least 500ml for any run over 1hr. Consume about 250ml extra for any additional half hour or part thereof.
The same schedule can be adopted for a 10km run, with a little flexibility. A 42km event needs a much longer preparation. However, if you are participating in this, just to 'finish the run', then the above schedule can help you out. Ensure that you do one 2hr30min to 3hr run at least in Week 5 or 6. However, expect to finish the run, with some difficulty, about 5hrs later.
Ten reasons
Why bother with this (or any other run):
- running, a form of physical exercise is good for your health
- these runs, and the preps enables you to take a break out of your busy schedule, hence helpful in giving you a balance in work and play
- the runs help you see and experience the outdoors (and there are many things at the outdoors - read my previous experiences from earlier posts)
- on the event day, you get to see one of the largest crowds gathered for a good cause
- the Nairobi International marathon is for a good cause. The proceeds help those who can not afford expensive eye surgeries at various hospitals in Kenya (Kapsabet, Kapenguria, Iten, Kikuyu, Kwale, Sabatia, Tenwek). For this initiative, KShs.17M was raised during the 2011 event
- the sense of achievement after the run is just too great to miss
- legs (and usually the whole body) aches for a few days after the event. This is good for the body - a one off strain/stress to improve its immunity
- it gives you an opportunity to meet friends
- there are good photography moments
- you get an excuse to run alongside the greatest runners in Kenya and the world
Registrations close Sunday, October 21, 2012, with online registrations closing on October 24.
See you all on Sunday, October 28, 2012 at the 21km starting line.
The event
The Nairobi International Marathon, 2012 edition takes place on Sunday, October 28, 2012 at Nairobi's Nyayo stadium from 7.00am.
Registrations are open at the organizer's website - nairobimarathon
Registration fees remain KShs.1,000.00 for single participation in any of the run categories. Registration points are all Stanchart banks countrywide and major supermarkets in Nairobi.
The first edition of this run was held in 2003. As we participate in the magical 10th edition, you need to consider your preparedness. The various runs need different training regimes. Whether seasoned or first timer - training is a must. The duration and intensity of the training varies though, depending on the run category and whether you have done a similar run before.
Run categories
The various run categories in the 2012 edition are:
a) 42km full marathon - to start at 7.00am (6.30am assembly)
b) 21km half marathon - to start at 7.30am (7.00am assembly)
c) 10km run - to start at 8.50am (7.30am assembly)
d) 4km family fun run - to start at 9.20am (8.00am assembly)
I participated in my first run at this event in 2007, doing the 21km run in my debut. I followed it with three consecutive 42km runs. Last year, at the height of terrorism threat in Nairobi, I was persuaded to skip the run altogether. Even the sponsor pulled out in the last minute. However, this did not stop me from participating in the 21km run, albeit without the participation of my team.
This year am keen to do another 21km. I have not trained much, with a series of events in the year conspiring to keep me out of the running routes. Nonetheless, I have a 8-week window of opportunity to train, participate and post good time in this year's event.
Training schedule
The 8-week training schedule (21km run) is shown below:
(Note week 1 starts Sunday, Sep. 2, 2012, while week 8 starts Sunday, Oct. 21, 2012)
Week 1 - Monday, Wednesday, Friday runs (45min to 1hr each run)
Week 2 - Monday, Wednesday, Friday runs (45min to 1hr each run)
Week 3 - Monday, Wednesday, Friday, weekend runs (45min to 1hr each run, weekend run 1hr30min)
Week 4 - Monday, Wednesday, Friday, weekend runs (45min to 1hr each run, weekend run 1hr30min)
Week 5 - Monday, Wednesday, Friday, weekend runs (45min to 1hr each run, weekend run 1hr30min)
Week 6 - Monday, Wednesday, Friday, weekend runs (45min to 1hr each run, weekend run 1hr30min)
Week 7 - Monday, Wednesday, Friday runs (45min to 1hr each run)
Week 8 - week of rest, 3 walks, each 30 minutes (Monday, Wednesday, Friday)
Week 9 - Sunday, October 28, 2012 - run day
Important note - carry along some water, and take at least 500ml for any run over 1hr. Consume about 250ml extra for any additional half hour or part thereof.
The same schedule can be adopted for a 10km run, with a little flexibility. A 42km event needs a much longer preparation. However, if you are participating in this, just to 'finish the run', then the above schedule can help you out. Ensure that you do one 2hr30min to 3hr run at least in Week 5 or 6. However, expect to finish the run, with some difficulty, about 5hrs later.
Ten reasons
Why bother with this (or any other run):
- running, a form of physical exercise is good for your health
- these runs, and the preps enables you to take a break out of your busy schedule, hence helpful in giving you a balance in work and play
- the runs help you see and experience the outdoors (and there are many things at the outdoors - read my previous experiences from earlier posts)
- on the event day, you get to see one of the largest crowds gathered for a good cause
- the Nairobi International marathon is for a good cause. The proceeds help those who can not afford expensive eye surgeries at various hospitals in Kenya (Kapsabet, Kapenguria, Iten, Kikuyu, Kwale, Sabatia, Tenwek). For this initiative, KShs.17M was raised during the 2011 event
- the sense of achievement after the run is just too great to miss
- legs (and usually the whole body) aches for a few days after the event. This is good for the body - a one off strain/stress to improve its immunity
- it gives you an opportunity to meet friends
- there are good photography moments
- you get an excuse to run alongside the greatest runners in Kenya and the world
Registrations close Sunday, October 21, 2012, with online registrations closing on October 24.
See you all on Sunday, October 28, 2012 at the 21km starting line.
