42km, 21km and 10km training for 2010 Nairobi Marathon

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:
The date of the 2010 Nairobi International Marathon has been announced for Sunday, October 31, 2010 and registration is on. I know that we have been preparing for this run (somehow). I give you some motivation through a 10-week guide to training for the marathon. These are beginner schedules - for those doing these runs for fun or for the first time. Those who have participated for more than two times and would like to improve on their timing should consult me for level 2 training schedules. Here goes:
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.


a) 10km run schedule
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 (Aug.22)	10	Jog (30min)	Jog (30min)	Rest	Jog (30min)	Rest	Jog (30min)	Rest
2	9	Jog (45min)	Jog (30min)	Rest	Jog (45min)	Rest	Jog (45min)	Rest
3 (Sep.5)	8	Jog (45min)	Jog (30min)	Rest	Jog (45min)	Rest	Jog (45min)	Rest
4	7	Jog (1hr)	Walk (30min)	Rest	Jog (1hr)	Rest	Jog (45min)	Rest
5	6	Jog (1hr)	Walk (45min)	Rest	Jog (1hr)	Rest	Jog (45min)	Rest
6	5	Jog* (1hr15m)	Walk (45min)	Rest	Jog (1hr)	Rest	Jog (45min)	Rest
7 (Oct.3)	4	Jog* (1hr30m)	Walk (45min)	Rest	Jog* (1hr15m)	Rest	Jog (45min)	Rest
8	3	Jog (1hr)	Jog (45min)	Rest	Jog (1hr)	Rest	Jog (45min)	Rest
9	2	Jog (45min)	Jog (30min)	Rest	Jog (45min)	Rest	Jog (45min)	Rest
10	1	Jog (30min)	Jog (30min)	Rest	Jog (30min)	Rest	Walk (30min)	Rest
11 (Oct.31)	0	10km (Run)	Rest	Rest	Walk (30min)	Rest	Walk (30min)	Rest

Table shows activity being done (and time)
*Caution - This is a Long run, attempt only when fit and confident



b) 21km half-marathon schedule
The aim is to finish the race in under 3.00hr and also to run from start to finish. Thereafter, you should be able to 'continue with life' the day after the marathon.

Week	Wks to go	S	M	T	W	T	F	S
1 (Aug.22)	10	6 (45min)	5 (45min)	Rest	6 (45min)	Rest	6 (45min)	Rest
2	9	8 (1hr)	5 (45min)	Rest	6 (45min)	Rest	5 (45min)	Rest
3 (Sep.5)	8	10 (1hr15m)	5 (45min)	Rest	6 (45min)	Rest	5 (45min)	Rest
4	7	12 (1hr30m)	5 (45min)	Rest	8 (1hr)	Rest	5 (45min)	Rest
5	6	15* (1hr45m)	5 (45min)	Rest	8 (1hr)	Rest	6 (45min)	Rest
6	5	18* (2hr)	6 (45min)	Rest	8 (1hr)	Rest	6 (45min)	Rest
7 (Oct.3)	4	20* (2hr15m)	6 (45min)	Rest	10 (1hr15m)	Rest	6 (45min)	Rest
8	3	14 (1hr45m)	6 (45min)	Rest	8 (1hr)	Rest	6 (45min)	Rest
9	2	12 (1hr30m)	5 (45min)	Rest	6 (45min)	Rest	5 (45min)	Rest
10	1	5 (45min)	3 (30min)	Rest	5 (45min)	Rest	3 (30min)	Rest
11 (Oct.31)	0	21km (Marathon)	Rest	Rest	5 (45min)	Rest	5 (45min)	Rest

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 a serious run which requires good physical condition, adequate training and mental preparedness. It should only be attempted by those who have participated in at least two competitive 21km marathons.

Week	Wks to go	S	M	T	W	T	F	S
1 (Aug.22)	10	18 (2hr15m)	7 (1hr)	Rest	10 (1hr15m)	Rest	7 (1hr)	Rest
2	9	20 (2hr15m)	7 (1hr)	Rest	10 (1hr15m)	Rest	7 (1hr)	Rest
3 (Sep.5)	8	23 (2hr30m)	7 (1hr)	Rest	11 (1hr15m)	Rest	7 (1hr)	Rest
4	7	26* (3hr)	8 (1hr)	Rest	13 (1hr30m)	Rest	8 (1hr)	Rest
5	6	26* (3hr)	8 (1hr)	Rest	13 (1hr30m)	Rest	8 (1hr)	Rest
6	5	28* (3hr15m)	8 (1hr)	Rest	13 (1hr30m)	Rest	8 (1hr)	Rest
7 (Oct.3)	4	29* (3hr15m)	8 (1hr)	Rest	13 (1hr30m)	Rest	8 (1hr)	Rest
8	3	32* (3hr30m)	8 (1hr)	Rest	13 (1hr30m)	Rest	8 (1hr)	Rest
9	2	15 (2hr)	5 (45min)	Rest	8 (1hr)	Rest	5 (45min)	Rest
10	1	8 (1hr)	5 (45min)	Rest	5 (45min)	Rest	5 (45min)	Rest
11 (Oct.31)	0	42km (Marathon)	Rest	Rest	5 (45min)	Rest	5 (45min)	Rest

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 31, 2010 at Nyayo National Stadium, Nairobi, Kenya at the starting line for our various races - just do it for yourself.

WWB, Nairobi, Kenya, August 22, 2010.

Nairobi Sotokoto Marathon II comes with new surprises

Nairobi Sotokoto Marathon II comes with new surprises
May 23, 2010
Nairobi, Kenya


Finishing the second edition of Sotokoto marathon on a new route, with two circuits, in 1.38.50, was a pointer to something wrong with the route or the distance. The last such event on the previous route was conquered in 1.32.55. I noticed the discrepancy when I finished the first circuit in 0.50, instead of 0.45 or thereabout. And as is turning to be a tradition, there was nothing to show for it – no medal, no participation certificate and no official time! We were basically on our own!

When I retired home to rest, I had resolved to give this event no accolades and was ready to have it skip the blog. I was in fact mood-less, having walked from Uhuru Gardens to town after public service vehicles (matatus) doubled fares claiming the roads were closed, yet at this time of the day at 12.30pm, the roads were already open to traffic that was flowing as usual. This added another 8km on my bill. I was not yet over the doubling of fares in the morning as I was heading to Uhuru Gardens. I paid this first fare, grudgingly and with lots of protest. Though I was forced to do this due to my hurry to reach the starting point before time – this being just less than an hour away. My Sotokoto II experience was therefore not worth a big shout.

Missed calls
The phone must have been ringing for ages when I woke up at about 7.00pm. I found about ten missed calls from a familiar number. To settle with the caller, I decided to find out what could the matter be.
“Dad, I have been calling you! I wanted to know your marathon experience!”
“Can someone just sleep in peace!,” is what my mind said, though I answered, “Am tired and asleep, get me tomorrow.” I told the ten year old girl.
“Without your experience am not going to school tomorrow!”
“What?”
“Yes, we have to narrate our dad's day out and if I do not have a story then am not going to school”
Talk about blackmail, on phone!

Glass of water
I was still drowsy but managed to take a glassful of water. (I make it a habit to have water at hand after such runs. The current 3l bottle was about three-quarter downed since I arrived home from the marathon at 2.00pm.)
“Okay, pull the map of Nairobi from your Geography book and I shall narrate as you appreciate the type of run that we had.”
I had some clatter on the other side of the line, then, “I have it”
I asked that the phone be put on speaker for ease of following up the map while listening.

The route
I had informed the princess to put marker points at Uhuru Gardens, Mbagathi roundabout and Nyayo stadium. I explained that the route was generally from Uhuru Gardens through Langata road to Mbagathi roundabout. From there we had about 500m run on Mbagathi road, then back to the roundabout and proceeded towards Nyayo stadium, which we circled using Aerodromes road, Mombasa road and back to Langata road. This route took us back to Uhuru Gardens – our starting point.
As I took a sip of water, I heard the other end of the phone claim that, “That was not so bad – seems straight and not very far.”
“Not so fast,” I cautioned her. “What I forgot to mention was that this route was to be repeated!”

The two circuit route confused both pros and armatures - with the winner confessing that when they faced the second circuit, some members of the leading pack seem to have been in surprise, having expected to be on their way to the finish line. In fact, the website of a popular media house (and the only one) covering the event went ahead and published this... “The 2010 Sotokoto Safari Marathon was a full 42km event after organizers and Athletics Kenya (AK) upgraded it from the 21km distance covered in its inaugural edition last year.” I told you the two circuits had more than met the legs!

Cheating
The run started at exactly 9.00am. I met the leading pack of runners as I did the first circuit just at the Madaraka flyover. I was heading to the stadium while they were on Langata road heading back to the Uhuru Gardens starting point. I was trailing them on the second circuit, where I met them at the Mbagathi roundabout as they headed to the finish line while I still had the Nyayo stadium stretch to do before heading for Uhuru Gardens to finish the run.

One shortcoming that I noted was the lack of confirmation that all runners were doing the two circuits. Unfortunately, most runners who finished the first circuit in over 1.20 just headed for the finish line without attempting the second circuit. (and were ranked as having posted such god times). I had reservations about this two-circuit thing (without timing chips) from the word go – and now I was being proved right. But it seemed that the organizers were only interested in the top 10. These are the ones whom they timed, whom they rewarded and whom they made mention of.

The good and the bad
“So what were the major milestones this year, compared to last?”
I explained that the route was completely closed to traffic during the three hour of closure as promised. This assured safety of the runners. Water was also supplied in plenty during the two circuits on the route and at the finish line, where each finisher was being given three water bottles and subsequent doses of three, if needed. Finishing at the Uhuru Gardens also sounded 'safer' than the finish point inside the national park last time. The running pack also included a cap (for the first time), while the quality of their T-shirts has always been good.

Parading a solar car and using it throughout the route (to prove that it worked) was quite a techonological showcase that rhymed well with the conservation theme.

“... and the bad!”
“Hey you are finishing my airtime!”
“Just in summary”
“There was no giant timer for the leading pack – this was a major omission! Especially being an international event.”
I further narrated the disadvantages of two circuit runs when there is lack of enforcement. Other issues that need improvement:
- there were no distance markers on the route
- the need to provide the finishers with some form of certificates
- the need to come up with some method of timing (the timing chip idea can work)
- better methods of registration (most registration centres were not working or claimed to lack registration materials)
- lack of running kits at all registration centres! These kits were availed on the last day at the KWS headquarters secretariat offices. You can imagine the inconvenience that was caused. It took me about six failed trips to Uhuru Gardens, AK offices, Nyayo stadium offices and KWS headquarters to get the kit. In fact I managed to get the kit less than 24-hours before the run!

The results
“I saw you on TV. You were having a blue short and white T-shirt. Your number was six-something”
“Oh! You did! I was actually on that attire. My race number was 626, though my finishing position of 351. Last time I finished 333, but I know the new route has issues that Google Earth shall sort out tomorrow”
“Google what?”
“Sorry, I shall be confirming the route distance using my internet map. I tend to think that it was longer than 21km. My step counter indicated the distance as 22.31km.”

I was tempted to inform her further that last year's winner clocked 1.02 on the previous route while the current champion (Geoffrey Kiprono Kimutai) did 1.07.55 followed by last years winner (David Tarus) with 1.08.21. This should be proof that this route was about 6-minutes longer (even for the champ). The ladies winner was Hellen Jelagat with 1.17.52, coincidentally followed by last years winner (Irene Jerotich) with 1.19.22, who conquered last year's course in 1.11. The top three winners took home US$15,000, US$7,500 and US$5,000 respectively. The price money however rolled down the top ten with 3k, 1.5k, 1k, 500, 250, 150 and 100 bucks being handed over to the rest of the team.

I however left out these details as they would just confuse her class during her narration next day.

I heard beeps on the line as it went dead. I thought that calling at 3/= a minute was cheap, but after 20minutes, cheap is expensive.


WWB, Nairobi, May 23, 2010

Running at the border

Sunday, March 14, 2010 - Malakisi, Kenya

Out of the city
When I set out for this run on a hot evening, I did not know what I was upto. It was a new route, never before tackled but whose challenge was just too inviting to resist. As usual, I gathered information on the route from those who claimed to know it. They all agreed that the first phase would lead me to Angurai market, then I would traverse the terrain to the other market of Chamasiri. From there I would be on the main road back to Malakisi where I was staying.

To get to Malakisi, I had taken a night bus from Nairobi to the western Kenya town of Bungoma. From Bungoma I took a vehicle bound for the border town of Malaba but alighted at the junction shopping centre of Kimaeti. From there the only means of travel was motorbike, which I took through the dusty road to Malakisi. (Am informed that the competition between motorbikes and public service vehicles on this route was so intense that only the motorbikes were left standing, having floored the latter. The road condition did not make matters any better for the four-wheels either)

Malakisi town is famed for its hosting the gigantic BAT Malakisi Leaf Centre - a tobacco leaf processing centre. The main crop in the area is therefore tobacco leaf, a seasonal crop that is found in most farms. Additionally most homes have a curing shed for this crop, before it can be moved to the leaf centre. Subsistence farming of grains is also undertaken, though the area is generally dry. The Teso and Bukusu are the major tribes in the town and locality.

In the evening before the run, I was watching this Nigerian movie where a sister managed to ensure that two of her sibling's weddings did not take place. She was just about to stop a third one when my run time of 5.00pm was here with me, so I gave up on the movie, put on my attire and off I went. It was now 5.10pm as I started the run.

Dusty hilly road
What I was not told was that the route from Malakisi to Angurai market would be a 6km stretch of hilly terrain – this was left for my discovery. The road was dry-weather, dusty and at places uneven. There were not vehicles using the road for the most part. Occasionally, a motorbike would pass by, while there were several bicycles that adorned the route. I passed by Rwatama Primary and Katakwa Secondary schools, just as the route had been explained and I felt that I was surely on the right track. The hilly section was not any easy, especially when the evening sun persisted.

In thirty-minutes, I was at the Angurai market. The market folks looked strangely at this stranger that was running through their market place and whispered whatever to each other. I just passed by and diverted from the main Moding road and got onto the road that would lead me to Chamasiri. This was another dusty path, hardly capable of supporting vehicle size nor load. The first part of the road was a downhill stretch upto a river. Thereafter I faced a hilly section with Aloete Primary on that side of a river, just next to a posho mill that spewed dark smoke from its diesel engine driven mill. I reached Chamasiri in exactly one hour, where I met a familiar road that would surely lead me back to Malakisi. (From Chamasiri the hilly plains of Uganda are clearly visible on one side, and the Mount Elgon follows close by on the same background. In fact about seven kilometers down the road from I am now is the border town of Lwakhakha – but this is a run for another day)

Two schools
This last stretch was basically a triumphant last stage. It had one gentle hill from Chamasiri for about one kilometer, then a flat terrain all the way back. Two kilometers later I was passing by Kolanya Boys High School on my right followed immediately by Kolanya Girls on the left. (Those two have an history but that is for another day. Just know that the girls had beaten the boys academically until last year when it is claimed both changed top management). After Kolanya market, I was on the last three kilometers back to my end of run.

When I arrived back at 6.30pm and informed my hosts that am just through with a 19.4km run, had overtaken a lorry and that they failed to warn me of the hilly section to Angurai, they were in so much shock to even comment. My stop watch registering 1.28.38. To them only someone out of his mind would run that distance. Thinking about it, who in his right mind would chase the wind that long!


WWB, Malakisi, Kenya, March 2010

Nairobi International Marathon 2009 - conquered in record time but...

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

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:

1. 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!)
2. Running shoes – you must have them ready now, and practice in them. Last minute buys usually hurt (the feet and the pocket)
3. 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.
4. Start practicing – if you have never been on the road, this is your time to start.
5. 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)
6. Stay healthy – eat well (adequate, balanced diet), take plenty of fluids, have adequate rest, seek medical attention for illnesses and injury
7. 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

(*My checklist responses - 1.42k, 2.Check, 3.Check, 4.Check, 5.Trying my best, 6.Check, 7.Finish within the hour of the champ.)


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!

1. 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)
2. Registration period – Sept. 5 to Oct. 24 (subject to first-come-first-registered upto the target number)
3. 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
4. Registration method – online (on the sponsor's website), Sponsors bank branches Kenyawide (from 5th Sept), major Nairobi shopping malls (from 25th Sept)
5. Runners kit – bag, T-shirt (sizes L, XL and XXL), guidebook, timing-chip
6. 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

1. Start/continue your training routine
2. 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!)
3. 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

1. It is for a good cause, being charitable to 'be a hero in someone's eyes'
2. It is a meeting point for friends, family and colleagues
3. It is an opportunity to run a race category of choice
4. There is lots of entertainment at the finishing point in the stadium
5. You get to see the next champion being born (no one wins the Nairobi event twice)
6. You get a medal! (and a certificate)
   
7. The only day when motor vehicles show you respect!
8. WWB shall be there

WWB, Nairobi, Kenya, September 13, 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.

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

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)

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

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)

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

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
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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