Archive for the ‘marathon training’ Category

Trying a New Running Swing

Posted: February 18, 2008 in marathon training

Yesterday morning I went for my first morning run in two weeks. After suffering from an illnes called laziness for the last 2 weeks I finally found five cures for laziness. After trying the ideas, am fully cured!  

The 12 K run reminded me how much I love running. Running gives you the satisfaction of doing something challenging. When I tell my friends to try running they say they cant do it! Its good to know you are able to do something that many people consider impossible!

The period between January and February is the hot season here in Kenya. To avoid running under hot sun I run very early in the morning when temperatures are low.

I did not time my run because I woke up at 7.00 am which was 30 minutes late, in the rush to beat the morning sun I forgot my stop watch.

Perfect Running  swing

When I discovered that my wrist was naked I decided to focus on my leg swing. I have been trying a new running style where my ankle makes a full swing. A friend adviced me that one cause of ankle injury is running with a stiff foot. Instead of landing on the front part of the foot, I land on the heel then let my foot swing to the front part.  Your ankle should be in motion.

As much as I tried to stick to my new running style, I occasionally found myself back to my old style, I guese it is a case of Old habits die hard! It takes patience and perseverance to adapt to a new running style.

 

 

 

Fantasies During Running

Posted: February 4, 2008 in marathon training

Last week, you read my post, My first 10K of 2008 about how I panted heavily, every time I attacked a hill it felt like my lungs were on fire. To improve my breathing I planned to do aerobic exercises during the week. Unfortunately I have been lazy and I only exercised once last week instead of four times.

Sunday mornings are spent running and yesterday was no different. The heavy panting was still there and it made the run unnecessarily painful. I guese the pain was the punishment for not doing the aerobic exercises.

Money, Sports And Sex

Another area I need to work on is my mental concentration. Sometimes I find my brain wondering into my fantasies about money, sports and of cause Sex. Indulging in this thoughts is fun and at times I get lost in them.

Disociating the Brain to Win

Thinking of other things during running is called disociating the brain; taking your attention from the pain and focusing on running. Its a technique used by professional runners to win races.

In my case, the disociation impacts negatively on my pace. If am running on a fast pace and my brain starts wondering, I get lost in my fantasies. I wake out of the fantasies after I realise my pace has slowed down.

Have a running week.

I planned to start running in the first week of January but it wasnt to be after I suffered a flu attack. The good thing that came out that flu attack was I discovered foods to cure flu, which I recommend you try out when you suffer flu attack because any non medical cure for illness is good.

Advantage of Sunday morning run

Yesterday morning I did my first run of the year, I love running on Sunday morning because most people are still asleep and the roads are free from cars and people. You have the road all to yourself!

How to Prepare for a 10K run

It was a 12K run, which I did in about 1 hour, normally it takes me 40 minutes to cover a similar distance. I had been preparing for the run in the last week by working on my fitness. Its not wise to get straight back into running after a long lay off, first work on your fitness. A good example is training for Pro, soccer, football and basketball when the players  get back into the game after a long off season, the coaches first focus on physical fitness for the players before they allow them to get down into the game.

Exercise to Prepare for a 10 K Run

For five days, I did various exercises, Push ups, pull ups and squats to build up my physical condition. To boost my lungs and heart I did one exercise that I  learnt from a book by great South African Golfer, Gary Player, Jogging on the spot. I admire Gary player because he is a model of what you can achieve in life if you adapt a lifestyle of routine exercise. At 70, Gary looks strong and healthy.

The purpose of my run was to assess whether I have undetected injury and to see how first I could run. I did not feel any tingling injury on my knees or ankle and am assuming all is well.

My pace is slower, which is understandable after a two month lay off. I punted alot in the first 2K and every time I attacked a hill my lungs felt like they were on fire. This means I will need to work more on my fitness. The next week I plan to do more aerobics exercises to boost my lung and heart function.

 

 

Its 3 days to Nairobi Marathon and am getting excited.

In the last week to a marathon you cant do much training, because you want to save all your energy for the Marathon. Remember what I have always said, Resting is one way of preparing for a marathon.

Light training

In this last week, I did some light running around a track afterwards I iced my ankles to eliminating the nagging feeling. My diet has been rich in carbohydrates “Carbo load” carbohydrates is converted and stored as glycogen in our bodies. During running the glycogen is converted to energy  to power your running. Our bodies stores about 2000 calories of glycogen which is sufficient  to ensure you run for 30K.

I love running but soccer is my fist love

This was a football week, so I have stayed late watching soccer on TV. To compensate for going to bed late I have tried to get enough sleep by staying longer in bed.

With excitement comes sleep disturbance, yesterday I kept thinking about the marathon and this affected my sleep, I couldnt sleep. If you cant sleep, atleast try to have some rest by blocking your thoughts.

How to uncover hidden injury

Today morning I went for my final work out. I did a 1K run around a track then followed by 10 sprints over a distance of 60 meters.   My intention was to feel my legs and body. There was no negative reaction. A short intense workout before a marathon can help to uncover any injury on your ankle and knee that you might not have been aware of.

After 4  months of training I feel physically strong to run the 42K marathon. My goal is run under 3hrs.

Carbohydrates that a person eats are converted by the liver and muscles into glycogen for storage. Glycogen burns quickly to provide quick energy. In my previous article we read that when glycogen runs low running becomes difficult.

To boost your performance you need to ‘Carbo Load’, increase your carbohydrate intake during the week before the marathon to allow your body to store more glycogen. A runner whose body has stored low levels of glycogen will run out of fuel and burn out early. Rich sources of carbohydrates are bread, porridge and potatoes.

During the race most coaches advice amateur runners to try to run at 75% of your peak performance to save energy to take you the full distance.

There is no marathon rule that says you have to run the full distance, to save energy use walk and run strategy. If you plan to run the full distance go easy dont push hard on the hilly sections. Slow down.

Training for a marathon is very important because one aim of training is to train your body to utilise a higher percentage of energy from burned fat even during the early phase of the race, thus conserving glycogen.

The article has been moved to my new blog www.dailyrunningtips.com visit the site for training advice.

 

I write for you the seven most important tips in marathon training.

Running a marathon is easy the hard part is training for a marathon. Your marathon training will make or break you.

  1. Start Early

You should start serious training at least 4 months to the marathon. This has two advantages, one, it ensures your body is physically prepared to the rigours of marathon running. Two, as you train you will get inevitable injuries, a runner who started training early will have time to heal and get back to training.

If you are ambitious like me, you intend to run a full marathon under 3 hrs then keep running around the year.

2. Do Hill runs

A 42K marathon is an endurance event. The average amateur runners takes over 4 hrs to get to the finish line. You will need stamina in your legs to be running for such a long time. To develop endurance do plenty of hill drills. Another endurance training exercise is running in mud.

3. Drink Plenty of water

This obvious, but during training you normally dont have access to water like during the marathon. In a marathon organisers ensure water is available.

You cant carry your own water. I personally find it a heavy baggage. So drink plenty of water the day before and immediately before your runs.

5. Eat a balanced diet

Many marathon runners waste time seeking a special diet to boost their energy level. There is no magical bullet, just eat a balanced diet of Carbohydrates, proteins fats and the occasssional fruits and you will be fine.

Remember, runners have been running even before the invention of food supplements.

6. Meet fellow runners

Marathon running can be lonely experience. In this world of internet there is no excuse for being lonely. Alot of my ideas on running have been harvested from my interaction with fellow runners.

Take time to meet fellow runners, in your town and the internet. This way you will share experiences, get tips and get inspired

7. Start your day by reading Road racer.com

For inspiration, for training advice, latest in running news and some entertainment you will find it all here. The site is updated daily to help you keep the fire burning in your belly.