21km will do just fine

How I lost 10k by running 21km in 2hr34min 57s

2011-11-07T12:12:00.000-08:00

October 30. Sunday.
Standard Chartered 2011 marathon.
Goal/Target: 21km in under two hours and walk away with Ksh10,000.
Personal details: 86kgs, Age 35 and 7 months.
My back had not been friendly since June last year.For that I had received quite some treatment to the extent I stock Doloact, a muscle relaxant, just in case the back attacks. In short, I didn't practise as much as I should have – I got back to training about two or so months to the race and did a total of less than 10 hours; slightly over 70km only; the famous ‘nce and easy runs.’
So, come that Sunday I was all set to do the 21km in under 2hrs. I got to the start up venue an hour or so early, dropped my jacket at the luggage section and left to trace Jack and the other guys.
I ran into Jack. He was with two first timers: Borura and Mutwiri. We went into warm up: jogging, stretching and some valuable pep talk.
At 7.30am, we were flagged off, or rather, my supposed run to Ksh10,000 began.
At the back of my mind, the distance markers would be my aid – 5km, 10km, 15km etc. The other marker would be the water points (the booklet stated that these facilities would be after every 3km – and I believed them. Foolish me).
As we descended Uhuru Highway for the Uhuru Park turn, the energy went out of me. I felt tired and without air. Trouble.
I took the turn and ran on but getting back to Uhuru Highway heading to UoN turn, I was really forcing myself on. At that moment, I started telling myself not to walk but rather, if it came to it, jog. I hang on and ran all the way to the Kenyatta Avenue turn. So far no distance marker save for the 4km and 6km marks for the 10km runners.
On and on, I ran. The four or so runners I had picked out to stick with, left me behind one by one. By then, I had done the Harambee Avenue turn and was facing the gradual climb towards Airtel head office.
So far I hadn’t taken any water. I had promised myself not to take water until after the Airtel turn. The Airtel turn took forever to come and at some point, I think at the 1hr 42min point, I gave up and walk round the Airtel turn, took some water and walked some more.
Just before I ran again, some guy from World Vision started chatting me up … and that killed all hope of getting that coveted Ksh10,000 from Jack. Anyway, to cut a long story short, from then on, it was a mix of running, jogging and walking all the way to the finish line.
Final time: 2:34:57. Ksh10,000 not ‘taken’!
I took away a couple of lessons for 2012.
a) Practise
b) Practise
c) Practise
d) Strategy, you know: run how often and for how long and how?
For Stanchart Marathon 2012, my target is a decent 100-110 minutes or 45 minutes off this year’s time.
Let’s see how it goes.

To town - UoN roundabout - and back. Sunday, October 23. 2hr 19min

2011-10-23T05:50:00.000-07:00

Yes! I finally managed to run to town and back - two weeks later. In the previous two plans, I somehow chickened out at the last minute - thanks to fatigue and sometimes just fear.
Anyway, I couldn't miss this chance especially since the Stanchart run is on this Sunday, October 30. Two, I didn't want to commit the sacrilegious act of turning up for the race without having had a proper long run (by that I mean being on my feet running, jogging, walking or a combination of the three for a minimum of two hours).
As fate would have it, I was up by 4.30am. I had planned to leave at 5am but I didn't feel very safe at that time considering the route I was taking. At 5.20am, I left bed, dressed up, washed my face and drank some water. It was going to be the first time I was running in a cap and I hoped it would not be trouble - and it wasn't. I had not eaten as I should have in preparation for a long run - I paid for it, I tell you.
I walked from the house to Braeburn, about a kilometre away then started my running, a step after another. Braeburn, Amboseli, Valley Arcade, Methodist, Bangladesh and on to Argwings Kodhek all the way to Yaya Centre. Time used up: 23 minutes.
That was encouraging; in fact, I started doubting if Braeburn to PanAfric was 10km. This thought was more plausible by the fact that I reached the Hurlingham-Nairobi Hospital roundabout at time 39 min meaning I would be at PanAfric in less than 6 minutes; that is, Braeburn to PanAfric, 45 min. Not with my kawaida speed, I 'refused.'
All the same, I ran down Valley Road but on reaching PanAfric, I saw no reason to turn back. I went on down Kenyatta Avenue then Uhuru Highway to the UoN roundabout. Time: 52 min.
I was out of air and feeling light like a piece of paper. Too bad. I was all the way in town and there was no room for taking a matatu. Two reasons: After the running, I was all sweaty; so rule out sitting in a matt with other people that early. Two, and very important, pride. Of what use is it to run to town only to come back in a matt?
So I ran back but on reaching end of Kenyatta Avenue, start of Valley Road, I dumped Valley Road for Milimani Road, past Amaica restaurant as if going to NPC but turned right past DoD, the Russian Embassy (that must be Lenana Road, I think), that hospital for Spinal Injury, Nigerian High Commission all the way to the road that joins Argwings Kodhek road at Kilimani Primary. At the time I was so wasted I reached into my pocket, got some Ksh50 and bought water. With that, ladies and gentlemen, I started the second phase of the run: run, jog, walk ... time: 1:38:11.94. Bit by bit, step after another, I dragged myself home, 41 minutes in all. Hungry and tired.
When I got home, I was more than happy to shower and turn my attention to food: Two mugs of uji, six slices of bread and some pineapple. Then I slept.
Jack estimated the distance from Braeburn to Uon roundabout and back to Kilimani Primary to be 18km. So, 3kms shy of the 21km. Not bad. I should try to do this run every week until I can conquer Valley Road...
'Moving forward' - a phrase so beloved of my business writer colleagues - I have one more warm up run on Tuesday or Wednesday. For now, I need to eat right and relax.
Cheers folks.

Pleased with myself, Thursday, October 20, 55:01.84

2011-10-20T00:26:00.000-07:00

Exactly two weeks ago, I chickened out of my morning runs. Fatigue, laziness, fear or a mix of the three! Two weeks I didn't run but not a morning passed that I didn't warm up and stretch and, later, I would walk a kilometre from the bus stop to the office.
However, on Tuesday, my employer came through with the sponsorship: t-shirt, microchip and number, 2599. It is 21km on Sunday October 30. So, no turning back.
No wonder then that today morning I didn't stop at stretching and warming up. Ten days to the d-day, I couldn't resist the temptation to do a morning run. The goal was Uthiru. I set off late, 5.56am, but interestingly, it was not until 6.10 that I came across the first runner. By the time I was done, I had come across a total of 30 people running. Truly, the Standard Chartered Marathon is here with us.
I am pleased with the pace I took in the morning. It was easy, fun and a bit fast especially for my little 'air capacity' but it helped. Just that I pack in as much distance in my time as is possible, I did mini-reruns. I would run up a hill and mid-way run down he very same hill then run back up to the end. I did this about four times. Fifty-minutes is all I did. I have two key runnings to do: a 2hr-plus run to town and back and a one hour run. Of course, one or two fast 5.43min/km runs...
When you read this Jack (therunningwriter.blogspot.com), be assured am coming for the 10k. As I requested, I prefer crisp Ksh200 notes!

I kept the time... Thursday, October 6, 40:46 and Operation 5:43

2011-10-05T23:53:00.000-07:00

I sure was in a bad frame of mind - such a tired phrase. How else do I explain that in my last post I wrote September 3, S-e-p-t-e-m-b-e-r! It is October, silly!
Anyways, I didn't run last evening as I had planned but managed to run this morning, all of 40min 46sec. I didn't give way to greed, this time, I made sure I stopped right after minute 40.
In total, there were 12 people running - only one female.
As I ran in the morning, two running thoughts kept running in my mind:
Thought 1: To do 21km in sub 2hrs means I have to do a minimum(120min/21km) 5.71 min per kilometres; that is 5 minutes 43 seconds. (I must inscribe that on my forehead ... and on my tracks and on my running shoes and on my watch...5:43, Operation 5:43)!
Thought 2: Jack advises we start slowly but after the 10km mark we increase the pace/tempo. That is not fun (am not sure if it is un-doable... I should try a version of it tomorrow morning...).
There are 24 days to D-day. Twenty-four days to my, er, well-deserved 10k from Jack.
Cheers.

Time is the new distance .... Monday, Sept 3: 48:19.22

2011-10-05T00:19:00.000-07:00

I promised myself I would take it nice and easy as I prepare for Stanchart 2011 that is slated for October 30 (25 days away). That was really not to be, if the Monay run is anything to go by.
I set out to do just 40min. And I was set to do just that but somewhere along the road, I took a detour and met one hell of a sharp hill. I did the hill in two minutes, full of psyche, energy, exuberance and all that screams 'fun'. Big mistake!!!! Right after the hill, all 'air' went out of me and I had to walk. Shame!
I walked for a few minutes to get back my 'air' then pushed myself to get to Uthiru and ran back, all beaten and breathless.
One other reason why it is going to be hard to take nice and easy is Jack (over at http://therunningwriter.blogspot.com). After I sent him text whining about how 'finished' I was from a 48 min run, he wrote back warning me against greed. Then he taunted my greed with an offer, 'Say I give you 10k if you return a sub 2hr at the Stanchart marathon ...' The rest are details. As we speak, am doing strategy. How to do a sub 2hr (1hr50min to be precise) with my 81kg on October 30th.
I didn't run this morning, instead I walked a new route for 50 minutes but I plan to run this evening from 6.45pm. Let's see how it goes.
Cheers.

Yesterday (Wednesday, Sept 28): 29min ...

2011-09-28T23:39:00.000-07:00

Sorry for the late post...
Very little to report save for the fact that I was up quite early, 5.12am, and since I had to attend a HR Baraza - one of those fancy meetings where no one in HR talks about adding your salary - I hit the road earlier. I was eager and despite some hamstring pain, I ran pretty fast and enjoyed the push. From what I did, a little more push and I should return a respectable sub-2 hour run ...
All in all, I managed 29min but covered a longer distance. Yeah, and the number of runners is encouraging: there were 13 runners ...

Sept 26: Easy run, 35:17.49

2011-09-26T00:01:00.000-07:00

This was a good weekend though I didn't run. We - wife and son - went to see Trevor, Jack and Mary's boy yesterday. He is a spitting image of Jack only that he is more handsome (Jack jua imechoma sana!).
Talking of Jack, he finally got that magic watch - gamin, gemini or something (see: https://buy.garmin.com/shop/shop.do?pID=11039&ra=true#owners). Great. He also got that famous book, 'Lore of running' by Tim Noakes (see: http://www.runningmechanics.com/product-review-%E2%80%9Clore-of-running%E2%80%9D-by-tim-noakes/). That I must buy as soon as is possible.
Anyway, this morning I went for the usual run. I didn't stick to the 20-30 min goal/mark but it felt good just enjoying the run. What is more, there were 13 runners and I overtook two. That is something.
Let's see what tomorrow brings.

Friday, Sept 23: After a year of sciatica, lordosis

2011-09-23T00:35:00.000-07:00

After a year of Dr Byakikka, lordosis, sciatica, physiotherapy, hydrotherapy, nairobi Hospital, Doloact, MRI and a couple of thousands of shillings, I finally dragged my sorry self out of bed at 5.30-something-am and out into the morning cold for my inaugural 2011 run.
It wasn't without effort, either. It is Jack over at http://therunningwriter.blogspot.com that set me waking up that 'early' and running. It is his sms that ended 'umeanza tizzy?' that worked. I almost lied to him but then running has a way of putting you on the straight and narrow. That, and the fact that my import-colleague Julie has been walking at the Jaffery Academy and coming to psyche me up and gloat over it:-). Not to forget the feeling of loss on Saturday, September 17 as Jack, Mark, Sikuku and GK took on the Ndakaini Hills while I waited back at the car eating bananas, drinking Fanta and water...
Anyway, nothing much to say save for this: I did 28:13.61. Comfortably.
No promises, no goals, I will just run as many mornings as I can get out of bed at 5.30am. The first five or so runs will be 20-30 minutes. I want me no injuries, ah, ah; but I want to go for Stanchart's 21km on October 30 and do 1hr 50min.
Twende kazi.

It is sciatica, sad ...

2010-10-18T23:36:00.000-07:00

Disappointing. I am down with sciatica. Seems I won't do the 21km Stanchart race this year. But as my friend and mentor Jack says, it's not failure but a chance to prepare for the next race.
My going to the race is not just for the heck of it but it is with the intention of improving my time; a result that would have been borne of hard work, of my pushing myself to limits I never knew existed. With the paining, often numb leg now and the lordosis I had two or so months ago, I wouldn't say I have managed any of those. So, I have no reason to gor for the race. I wil watch it on TV, I think.
Anyway, when the leg - the left one - gets better, I will be back, in more ways than one. It's a lifestyle now.
Cheers

Day 7: 90min

2010-10-11T02:17:00.000-07:00

What was I thinking jumping from 40min runs to a 90-min run? Never mind that the day before I rested?
So, Sunday I was up quite late - 6.30am - and almost dismissed the thought of going for the run...
One way or the other I dressed up, got out of the house to the road and to Naivasha road. I was not sure of running but had decided if worse came to worst, I'd just walk for two hours and come back home. It never happened.
A few minutes after I got on Naivasha Road some guy ran past me and I took that as the cue that I should run too. And running I did - for the next 90 minutes.
In a bid to move as close to the 2hr-20min run as possible, I went past the bridge then ran down to the main Uthiru-Town road for close to a kilometre, ran back, up the bridge, the roundabout, down Naivasha Road and a couple of inroads all the way back to Ndurarua road at which point I was more than glad to stop and walk home. The sun was up aso was my thirst...
I must have lost some pounds, if the pain and strain in my muscles are anything to go by (according to Jack, muscle pain=weight loss!).
In total there were 20 runners - still no sign of Jaymo.
Got home, out of breath and feeling like a truck had run over me. Some water and milk, a bath, breakfast then out of the blue sleep - two and a half hours of super sleep!
When I woke up I was feeling much better but the muscles were still weeping while my left heel was painful so walking was a bit difficult but by the end of the day, all was well.
No surprise then that I didn't run in the morning today. Tomorrow I start the 50-min runs but to compensate for today's no-show, I may do 60-70min on Tuesday, Wednesday and Thursday.
Time to check how much weight I have lost.

PS: There was a story in the papers about this girl who went for army recruitment weighing in just right. After a 5km run, lo and behold, she was weighing less!!! Brought to mind John Irving, the writer. He is into wrestling and such. In his 'The imaginary girlfriend' bio, he talks of a time they went for a tournament and had to lose some weight to fit a certain weight category - a category they stood a chance of winning. To lose the weight, they resorted to to running up and down the stairs several times. It worked. Here I am: I run in the morning, I eat just a little ... I should be able to weigh in at 76-78kgs come October 27. Aluta continua.

Day 6: More of 40min and more ...

2010-10-08T00:17:00.000-07:00

It's getting better by the morning - if today's waking up time and subsequent run are anything to go by.
Unlike previous mornings, I was up by 5am but didn't leave until after 5.20am. Even then, it was misty/foggy outside with visibility very much reduced. It is the kind of condition one can easily find their foot in a hole and even break it.
So, 5.30am I started my running. The weather was cool. Up Kawangware Road onto Naivasha Road, K-Rep, Precious Blood, down the river and up... I had planned to turn back at the river, run up Naivasha road (in the process do 20 min and avoid the hill) but somehow after I took the hill, I saw no reason to turn back...
As I said earlier, it is getting better. I did 41:16 on a longer distance and felt much, much better.
There were 20 runners today; just one lady.
My break is coming up tomorrow or Sunday; so is my long run, the two hour-plus run. Let me see how to go about it.
Poor Jack, he tried being a hero but the doc and his foot knew better so his foot is on ice. get well soon man.

Day 5: 40 min, and some more to spare

2010-10-07T00:14:00.000-07:00

So far so good... I am into the 40-min runs and enjoying them.
So, today, I did the usual - up by 5.40am and running from 5.50am.
Jack admonished me for avoiding hills saying I should count myself lucky for having them for everyone is looking for them. I know, I know, but the damn hill kicks the air out of me and wears me out like crazy. Am with it though - I noticed my 20 min came up much later on the hill today than yesterday; I think that is progress.
That said, the run went well despite the cold that is creeping in. Two, day (light) seems to have broken earlier than yesterday meaning I should adjust my time. There goes my 5.30am alarm. May push the alarm back to 5.20am, start running by 5.30am and be back to the house by 6.30am depending on the time covered.
Mr Stopwatch? 42:23.36
Food, no shidas...
There were 20 runners and again, Jaymo was nowhere. I see him doing 10km, belaboured.

Day 4: 40 min, and some to spare

2010-10-06T01:48:00.000-07:00

Disappointment first: I didn't manage to do an evening run thanks to a downpour that had me seek shelter at my boy's school. Left office early to pick him up from school but the rain had other plans.
So, at 5.30am the alarm went off as usual and was out of the house 5.40-something to start running at 5.50am. Here I must admit, that looooooong, winded hill that leads o Uthiru gives me the creeps. The damn hill doesn't end in good time nor is it friendly for an easy run! I figured out a way of doing 20-min without taking that hill all the way: just after the river, I run back for about three minutes, saving me 6 minutes or so of the hill! In all, I did 41:16.38 (Stop watch!).
The pace was similar to yesterday's, faster and surer. I felt the muscles wail from a distance and assumed they need some good, focused stretching and they will be as good as new.
When I got back to the house, I did a few stretches and that was it.
In total, there were 17 runners; and Jaymo was not among them.
On the food and eating front, so far so good though I could not resist some junk last evening (a handful of crisps), some milk tea and a cob of maize. No worry about the ugali - took just enough and a lot of vegetables then a half an egg or so.

Cheers fellaz.

Day 3: 40 min pap

2010-10-05T00:42:00.000-07:00

I am smiling as I write this. Two reasons: a) I am not 96kgs as I earlier thought but 91kgs as of last week; b) My friend and mentor Jack (find him at http://therunningwriter.blogspot.com) promised me ksh10,000 if I as much as drop my weight to 78kgs - not even the 76kgs I set out to achieve - by October 27th.

There is a third reason for my smile: I have managed to 'eat' well. Small, healthy portions and lots of water. I am happy, trust me.

After the two, 30-min runs, a break was forced on me for I had to travel upcountry for two burials (In Chavakali, to bury Caro Agosa's father and in Isuli/Sigalagala to bury Eric Shimoli's mother)and came back two days later. I could however not run yesterday for I was fatigued. In the evening, I did me a 30-min brisk walk, just to assuage my guilt. The burial and fatigue explain the four-day absence. Guess I am clear now - and forgiven, ;-).

But today at 5.40am, I was back on the road and did all of 40 min. I know this is nothing compared with Jack and his suicidal streak. The guy did 21km in 2hrs 12 min and on an injured foot. (http://therunningwriter.blogspot.com/2010/10/21k-lsr-in-215.html) Is he crazy? I need to talk to his significant other to find ways of slowing him down just in case he gets himself another injury and fails to complete the Stanchart half-marathon like he did last year.

So, 5.40am, I was up and 5.52am I was out running at a faster pace than yesterday's. very disciplined, too, I must add. At the strike of 20 minutes, I turned back and ran all the way to the 40-min mark, er, plus a couple of seconds on top - thank science/technology for the stop watch (read: 40:56.16).

In total I met 30 runners. Jaymo was runner No. 25.

I will be home early. I hope to grab me a 20-min or 30-min run in the evening.

Oh, and eating is measured. Drink water by the litres...

Day 2: 30min

2010-09-30T01:02:00.000-07:00

I made it to the second consecutive day of running, another great 30min.
I went to bed a minute or two to 1am for I had quite a lot of private biasharas to clear but was up by 5.40am and started running at 5.52am. The pace was as friendly as yesterday's but the itchy-scratchy feeling was not there. Also, my starting point was much nearer that yesterday's. Good enough.
I met 19 other people running but Jaymo was not among them.
Over to the weigh-loss bit. I had numerous errands to run yesterday so I ended up not taking lunch. Was hungry as hell, even after drinking several mls of water. Somehow, I made it to the evening and had me a great ugali, sukuma and liver meal.
I can feel the effects of the walk home and the two 30-min morning runs... the legs are singing!

Day 1: 31 min run

2010-09-29T00:33:00.000-07:00

Wah, I am in a bad shape, a really bad shape! That I confirmed with the morning run, 31 minutes and a few seconds on top. Two minutes into the run and I was itchy all over, so itchy and scratchy-feely that I was tempted to sit me down and scratch my legs and thighs silly! But I didn't - I just ran on...
Anyway, I took Jack's advise seriously: Start this week with an easy 30min run, every day and rest for just two days in a week. So I did an easy 31 min: 15 minutes, then 5 minutes of stretching and 16 minutes back. Tosha.
Waking up was not the easiest of things considering the fact that I turned in late, about 12.15am, but I did manage to leave the house by 5.43am, walked 12 minutes, then took off. Went quite well ... met about 18 runners among them Jaymo.
Good enough for day 1. Now where to get those weighing machines... I need to know if am still 96kgs ...

PS.
I am working on two fronts: a) Lose weight, a lot of it; b) Figure out the ways and means of doing 21km in under 2hours...

1hr 40min walk

2010-09-28T02:44:00.000-07:00

I walked home, about 11km. I did a brisk pace but after 1hr 15 min, I was all drenched and gasping for breath so I took it easy the last bit.
I started off with a view to doing just 30 minutes of brisk walking but look where I ended up!
I am much better: the back is good and the psyche is up. I should run, shortly, as I prepare for the Stanchart race slated for end of October.
In the meantime, I have to lose about 16kgs by October 25. Any suggestions (just don't touch the food, eh)?

PS.
I need new running shoes, any idea? Also, shoes that I can wear to the office and walk home in them in the evening...

Down with lordosis

2010-07-19T08:13:00.000-07:00

Am down, for a while. The doc said it is lordosis. I need some time off to work on my back...
Catch you laters people .. keep exercising

64min and a half

2010-07-05T04:49:00.001-07:00

Day eleven. Ah, kumbe it is do-able? I just did the fifth one-hour morning runs. Sixty-four and a half minutes is what I managed. In all, I've done 365min of running these five days. Good enough. That said am thinking of a one-day break tomorrow. But the urge to wake up in the morning and hit the road stands in the way. Cheers especially to the 13 guys who were out running.

75min

2010-07-04T05:52:00.001-07:00

Day ten. Leaving bed was not easy but the thought of losing out on an hour of running, sweating it out on those punishing hills was enough to get me to the road and running. No wonder I started off at 6.45am. In that state, I was sure I'd not last an hour. How wrong I was! I did all of 75min, the limp in my right foot notwithstanding. Talking of the limp, I need some local solution: massage, Sloans liniment, the works. What to do! In total there were 22 runners, all sweaty. Managed to do four days of morning runs. It only gets better.

86min ... and enjoying every bit

2010-07-03T00:39:00.001-07:00

Day nine. Wah, this is not happening, at all. Eighty-six minutes? Too much this. anyway, I left the house feeling awful so was intent on doing just 60min but easier said than done for I ended up pushing myself harder and turned in 86min.
From previous runs I have learnt that it is far easier to run longer distances than shorter ones. The trick is in where you turn back.
So, was off at about 6.25am, set the watch, limped off, level, downhill, descent, some rise, a mini-loop (some distance uphill, then downhill and back to where I stopped), uphill, in a minute or so was at ILRI, two laps of the roundabout, up the flyover and rather than go all the way to the highway, I took the other route, then a turn to Ministry of Livestock Development, veterinary Department headquarters (the famous AHITI?), a turn, two, got back, took another road, turned back and ran all the way home. Exhausted yeah but the body was urging me on ... when I stopped, it was 86 min (for the mathematically-challenged among my readers, that is an hour and 26min). My legs had been over quite a number of hills. I guess that is good for the muscles.
I met 18 runners; could have been more but that foray into the vet headquarters might have cost me a view of some other runners - I was gone for close to 30 min.
Much as it adds onto my mileage, I ned to fight and conquer that urge to add a minute or more just before I turn back.
Tomorrow, I try to be disciplined and do an hour - mass is at 8.30am so I better be back by 7.30am.Let the fun continue

73min

2010-07-02T00:25:00.001-07:00

Day eight. Seventy-three minutes, and the left foot and heel are feeling it all. Well, started out feeling weary but took it all in and ran on. Slowly but belaboured at first with the goal being 'run, run and run some more.' And it worked; for, when I got to the roundabout and took two laps, I gave in to the temptation to run some more and went the 1,000 or so metres to Waiyaki Way - or is it the Nakuru highway? - then back. I like going all the way to the highway via the flyover for the gradual rise of the road. In my mind it is some kind of way to expend more energy, and sweat some more. In total, there were 17 runners. So far, no technical term until such a time that I shall begin a training programme. Let me first get the right routine, get into the habit; get the body used to 60min of non-stop running, every day.

67min... The sun is out early

2010-07-01T00:00:00.001-07:00

Day seven. Wah! After an unplanned 2-day break, I am back and so is the sun - it is out earlier. Well, started off a bit late for a weekday: 6.18am. Slowly at first with Jack's warning in mind that, watch out for injuries so take it easy. Going uphill I gave in to the temptation to go for longer, stretchier strides especially when I noticed no exertion from the knee up. Guess I need to work out ways to exercise that part too. In total there were 30 people: 18 were running singly or in pairs but 12 were running as a team; could be students from the nearby Kabete Technical Institute. These 6am runs are magical. I'm sticking with them. Will I manage one-hour runs for five days consecutively? Let's see after day ten. Cheers.

64min 51sec

2010-06-27T23:15:00.000-07:00

Day six. Again, the minutes (and this time, the seconds) speak for themselves: Sixty-four minutes and 51 seconds of running, level, downhill, uphill, level, uphilll then the reverse.
It's positively amusing. I wake up earlier than when I am on duty - I hope it doesn't mean I dislike my job! But that is life...
Anyway was up by 5.55am, dressed, left the house and walk the length to my starting point. Started off at about 6.20am, quite fast such that by the time I was at ILRI, Iwas truly out of breath but fine.
There were 14 runners; seven were regulars.
So far so good.

63min

2010-06-27T09:26:00.000-07:00

Day five. The minutes speak for themselves: sixty-three enjoyable ones with the last five being pretty fast, perhaps following the advice from 'Daniel's Running Formula' that: when you feel like slowing down, that is when to add your speed. This 6am running is superb, I love it!

65min... and going

2010-06-26T03:19:00.000-07:00

Day four. After a one-day break, the body really wanted to sleep in a little longer. For that reason, I left the house at about 6.20am and started running at 6.39am!!!! This has never happened...
Anyway, having missed out on yesterday's run - thanks to sleeping late eti to finish up on 'The Tudors' - I could not miss today's for I have a small target: 20 days, an hour's run each day before I can start running faster and the works.
It was belaboured but once the body got the hang of it, I just took up the hill all the way to Uthiru, the flyover and spilled over to Waiyaki Way then back the same way to the house. Boy, I was 'finished' but managed a decent 65 minutes ...
Sixteen days to go.
Cheers

61min, but longer

2010-06-24T06:09:00.000-07:00

Day three; yet another 61min run but a longer distance. Truly, not all 61min runs are the same. Yesterday's was not as long as today's; worse, I was not in the best of shapes - thought I'd do 40 or so minutes and call it a morning. It wasn't to be for the feet and the mind just pushed to Uthiru, the bridge and back. I wouldn't have done so but for determination. Lovely run.

61min

2010-06-23T05:44:00.001-07:00

Day two. After I discovered 6am is good a time as 5am to do my run, I slept easy and found it easier to leave at that hour. Met 16 people running at different points along the route. Guess the hour is friendly for us all. Keep it up you nameless people. Managed a longer distance in 61min. Let's see how it turns out.

58min, Sweet run

2010-06-22T01:04:00.001-07:00

Finally! We did a second run to Uthiru and back. It was 58min of a sweet run: sweat, muscle-weep, a high etc. Above all, we were two, me and Jaymo. The run came ours after I'd finished reading 'The Monk who Sold his Ferrari.' As self-improvement books go, this was average. All the same, I came off determined to put to use a few principles from the book like doing 30min of vigorous physical activity daily. It's a habit am keen on cultivating. Last week Jaymo got round to joining me in the morning run to Uthiru. I was washed out and unfit like you can't begin to imagine. Twenty minutes into the run, I was out of breath and struggling so walked the last 50m to the roundabout - never mind the rain. Jaymo took a matatu back, a luxury I frowned upon and ran back - 15min and could run no more. A good start for which I paid dearly with a few days of muscleache. Let's what tomorrow brings. PS: My buddy and inspiration, Jack, moved into his own house over the weekend. Congrats man.

Back and happily so! 10km walk, 1hr 50min

2010-06-03T02:22:00.000-07:00

Phew, I finally did something - I walked, like crazy: from 5.53am to 7.43am, from the house to Uthiru via the flyover and back - makes it 10km. Feels good.
I decided not to run; just walk. Met nine guys (one female) running at different points on my way and had to fight the temptation to take after them and show them a thing or two but then I remembered Jack's advice: Take it slowly.
The road is good - the construction was not in vain, that I can say.
I think I am back - never mind two letdowns from Jaymo and Anunda. Anunda had agreed to accompany me to Jaffery Academy for a run but at the agreed time, he texted back saying he'd sprained his foot!

Let's see about tomorrow. I think I will do what Jack said: Since am the one who knows what I want, I will not wait for Jaymo or Anunda, nor hinge my runs on their availability; I will go it alone.
Cheers

Procrastination ...

2010-05-04T01:08:00.000-07:00

I am not yet back. Tried pushups last evening and could only manage 10 - and belaboured at that! Shame!
All the same, I am getting back on the track tomorrow, at 5.30am, with Jaymo ...

PS. Jack gave me a book on running (Daniels' Running Formula - 2nd Edition by Jack Daniels) that I am yet to read. I start reading it tonight,- will do an hour a day.

Cheers

Baby steps...

2010-02-23T00:08:00.000-08:00

Ah, it's been long!
But am back, half-heartedly. I did a 5km walk home from work. Would have loved to walk all the way but my shoes wouldn't let me - they were pinching my feet like hell.
Let's see how it goes.
Cheers

AWOL, be back in January 2010

2009-12-29T23:18:00.000-08:00

I have been away from the site and from running and pushups for over a month. It's a mix of many things but I will be back in January 2010 in full steam.
Considering I have a wedding to attend mid-February (in other words: I need to lose weight) and numerous goals for 2010, I am sure a break of the length I've had is a good thing.
Cheers.

100 pushups, Week 2 day 3: repeat

2009-11-19T12:49:00.000-08:00

In the last post, I indicated I had done about the right number of pushups for Week 2 day 3 but with the wrong combination. I promised to repeat but with the right combination. And I did it - but with a pushup more: Instead of 12-13-10-10 I did 12-14-10-10...

Anyway, here:
Set 1: 12 pushups
Set 2: 14 pushups
Set 3: 10 pushups
Set 4: 10 pushups
Final set: 26 pushups

Total: 72 pushups

The muscles are not feeling the pain as they were at the beginning. I have the hang of it, I think. I guess it has something to do with the two-day break.
Week 2 done now to the stage that separates the boys from the men (the men from the boys etc).
On this level there are 2146 participants but on Week 3 day 1 we have 3909. I'm heading there folks.

I am duly advised: "Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form push ups as you can manage before you physically can't do another one."

100 pushups, Week 2, day 3

2009-11-16T04:22:00.000-08:00

Yippeeee! Week 2 is done.

This is how it went down ...

Set 1: 10 pushups
Set 2: 14 pushups
Set 3: 9 pushups
Set 4: 9 pushups
Final set: 21 pushups

I did the timing but couldn't trace the paper on which I recorded the times, so ...
Boy, it was tough but good ...

Total no: 63 pushups.

Again, I missed out on the combination; let's say I screwed up the sets. It shoulda been: 12-13-10-10 then a maximum of 15 pushups. Total: 60 push ups, minimum.
Just so that am on the clear, I will do a repeat tomorrow morning. Repeat to myself: 12-13-10-10 then at least 15.

So far so good.
Tomorrow: 12-13-10-10 then at least 15.

100 pushups Week 2 Day 2

2009-11-13T04:48:00.000-08:00

Whoever said attitude was everything was right, trust me. I woke up with a 'can-do' attitude, and attacked the pushups 'like a problem.'

Set 1: 10 pushups, 19secs
Set 2: 13 pushups, 29secs
Set 3: 9 pushups, 19secs
Set 4: 9 pushups, 29secs
Final set: 17 pushups, 42secs

Total number of pushups: 58 pushups
Time taken: 13 minutes

The first set was a breeze. I felt like I was on diesel ... Perhaps the 10 pushups I did yesterday contributed to it, perhaps ... But after the third set, why lie, I 'saw' stars... for I got to experience that mocking phrase, 'until you can physically do no more' especially when I did the 'death' set.
I hadn't noted the number of pushups per set, especially the second set where I did 13 instead of 12. Just as well for the previous session I did a pushup less on the second set. The final set asked for a minimum of 13 pushups; I did 17. Excellent!.
Thirteen sessions to go.
I checked the website ... Week 2 day 2 has 1,873 participants ... so far so good.

100 pushups, Week 2 Day 1

2009-11-11T02:33:00.000-08:00

Down to Week 2. Took a break, sort of, for I travelled upcountry.
Set 1: 9 pushups, 33secs
Taken very well. Feeling good, but some fatigue/pain creeping in.

Set 2: 10 pushups, 27secs
Good enough but belaboured from the 8th pushup.

Set 3: 8 pushups, 20secs
The muscles are in the mood - sweat, strain and all. Thinking: 8 more to go and I'll be set for the death set.

Set 4: 8 pushups, 28s
Just 8 and I will be done so I psyche myself up and go for them but reaching the 5th, I can't lie, I'm struggling like crazy. I struggle through the last three but manage to finish decently.

At this point, I leave the bedrooom and walk to the sitting room, put on the TV, Kiss Tv to be precise, for some music and all I get is this weird rock music. I retreat to the bedroom for the final dose of pushups.

Final set: 13 pushups, 54 sec
This must be the longest 54 seconds of the morning. At pushup no. 8 am done so have to drag myself all the way to 13. The 13th I just get by and collapse on the floor - all sweaty and breathy like hell.

Total time taken including breaks: 9min, 40secs. Total pushups: 48 pushups.

Day 1 of Week 2 done. Fourteen sessions to go ... then I realise I was supposed to do 9-11-8-8 and a max of 11. I did 10 instead of the 11 required for the second set... aaaaaaaaaaaaaargh!

I wonder what I can do on the rest day to prepare the arms for the next day's cluster of pushups. Any idea?

Running beckons ...

100 pushups, Week 1, Day 3

2009-11-05T10:23:00.000-08:00

So far so good: 8-10-7-7 pushups then a final set of 13 pushups. Total: 45 pushups in 11 min 26 sec. Not bad.
By the time I got through the second set - 10 pushups - I was feeling the 'wail' of the muscles but the thought of doing three less - 7 - put a smile on my face.
After the mandatory/scheduled pushups, I took like forever before I turned to the 'exhaustion' final lap where I did 13. I willed myself to do the 13... and it felt good after, much, much after.
Fifteen sessions to go. I'm not feeling as much pain in my arms ...
According to the website, there are 3,209 pushup-ers on week 1, day 3 - contrast that with 455 on week 6, day 3! We are talking 2,754 guys who have dropped out. Five weeks from now, I want to be among the 455 that saw the programme through.
Cheers fellas;

100 pushups Week 1 Day 2

2009-11-03T00:09:00.000-08:00

I am on the second day of the first week of the 100 pushups programme.
I was up by 5.58am, stretched a bit to shake off the lethargy hthen got down to it.
I managed a total of 37 pushups in 10 minutes: 6, 8, 6, 6 then 11. For this day, the programme recommends a minimum 7 pushups after the mandatory four sets.
Whoever came up with the programme was right to recommend a day's rest. My arms, the upper part, were screaming but as one of the quotes in Jack's blog have it, 'Pain means weakness leaving the body.' I hope so.
(What have pushups got to do with stomach muscles? Mine are aching like crazy!)
But I'm with it.
A day off. Then day 3. Eighteen session to go. Boy!
Cheers

100 pushups, Day 1, Week 1

2009-11-01T01:48:00.000-07:00

I started the 100 pushups in 6 weeks programme today (http://hundredpushups.com).
The aim is to build on my strength, or something!
I did 30 pushups: 6-6-4-4-10. Between the sets, I rested for about 60 seconds.
According to the programme, you rest for a day before you do the next day's challenge.
Each week has three sessions. Today's was just a breeze... see you on Tuesday for day 2 where I have to do at least 42 pushups ... see ya on Tuesday.
Cheers

Stanchart certificates are out

2009-10-29T23:53:00.000-07:00

The Standard Chartyered 2009 certificates are finally here. My official time is given as 2:25:56 (as opposed to my watch's 2:25:13.83).
Equally, they got my names right including the elusive 'Otsieno.' Last year I was referred to as Otieno. The two are different: Otsieno is derived from Otieno. I can't get a matching pronunciation for 'ts' offhead but it is softer than 'th' in 'thing.' Most non Luo and Non-Luyia speakers can't tell the difference or they just don't give a damn.
Anyway, I downloaded my certificate yesterday and should print it out on good quality paper tomorrow or Monday.
Whatever else you may say about the race organisers - like: 'What the heck were they thinking not to place those distance markers on the course?' - they did an awesome job on certificates.
No queues, no faulty printers, no countless helps etc.
They saved on money - all that printing, personnel, paper etc (not that I care!) - and put technology to good use.

Just a break

2009-10-28T01:18:00.000-07:00

The Stanchart 2009 race is behind us now. Training takes on a different meaning, a different pace, a different style but the end is more or less the same: cut some weight, increase speed, cover more distance.
I'm taking two weeks off to rest, somehow. There won't be any running during that break. But I will do the usual walking home from work and take up that 50 pushups in 6 weeks programme. The latter I start off on Sunday, November 1.
Keep well people.

Before the road grabbed, kicked, and crushed us, we were all relaxed, cheerful

2009-10-27T14:50:00.000-07:00

Here, Jack (2023), me (3442), Kariuki (2622), Gachanja (2533) and Sikuku (2429) pose for a photo before the race. We were still fresh and full of energy. You should have seen us after the race, weee!
Jack had an injury so he dropped off; I wangled a 2:25; Kariuki dropped out, he had an injury, something or both; Gachanja did 2:13; Sikuku had an injury but he did an amazing 1:50. Yeah, he ate ugali, dried fish and some very bitter herbs before leaving the house that morning. Just that you know, he strolled over Ndakaini - he did 1:47 while the guy in specs and between the two caps, did 3 hours. OMG!

Standard Marathon, 2:25 (Whaaaaat!)

2009-10-27T10:03:00.000-07:00

Boy, wasn't it fun!
I have never enjoyed a run like I did the 2009 Standard Chartered half marathon. I kid you not.
The weekend was as confusingly tight as you can imagine. For one, I left the house on Friday at 7am and went back on Saturday at 6am. At 2pm, I was back at the office all the way to 8pm.
So, home at about 9pm, made ugali, sukuma wiki. Wolfed both down, no ceremony there. I had bought this 500ml of milk. I drained it. What next? Oh, water - a litre and more. Then I slept. Uneventful. My knee was not very co-operative but I'd sworn to walk the wholw damn 21km if I had to.
I got up in good time, way before 6am but somehow ended up leaving the house at 6.10am. Assembly time was 6.45am. The breakfast wasn't much. A less-than-filled-to-the-brim mug of black tea and a piece of warmed up ugali which was so tasteless it filled my mouth. I spit it all out, pronto. I was cursing why I didn't buy bread the previous night. Then I remembered I just didn't have any money on me. I got to town at 6.45am and had to jog the kilometre or so to Nyayo Stadium. I even broke a little sweat.
Unlike the previous race, I didn't carry any luggage. Just fare, a measly 100 bob, my job ID, handkerchief and gum. This saved me so much time; and, worry.
I settled down easily - had some guy help me pin the 3442 on my tshirt, fastened the chip onto my shoes and was ready. Looked around, traced Jack then Kariuki, then Sikuku then Gachanja.
Team? Check.
Watch? Check.
Toilet? Check (I can't stand those mobile loos!).
Psyche? Check.
Tension? Check.
Weather? Check, at least for the moment - sunny, some wind and all.
Check.
Check.
Check.
Everything as it supposedly should be. Ok, the knee was playing up from a distance. And my tights had just ripped that morning where it mattered - my family jewels were at risk. So had to wear something inside before the tights then the track pants. Too 'dressed' for a race.
Not the best of places to meet new, important people, really, but that is where I met Jack's wife, Mary. I felt such a phony as we shook hands. It was just not the best of times! But am sure she will understand.
Catching up here and there, Jack's advise (the first kilometere should be the slowest etc etc), Kariuki and why he didn't come for Ndakaini, Kamau was missing...
7.32am sharp, and we were released onto the road, the 21km ahead of us.
We started off with Kariuki. Jack and Sikuku just flew off like they were shot from a cannonor something. Me and Kariuki agreed to take it easy. And boy, didn't we take it easy!
Off Nyayo, Uhuru Highway, Uhuru Park, back to Uhuru Highway... the pace was light, easy, friendly. It was almost a jog. But a number of people were walking, already! Anyway, Kariuki had started disappering behind me. I couldn't see him in his blue track pants and all. Just sooooo many Stanchart tshirts ...
Uhuru Highway all the way to the University turning point you could see more people slow down and some more people walk. Poor souls, we had not even done 5km and they were already walking?
Uhuru Highway, up Kenyatta avenue. First setback. My runnning inspiration, the guy who even got to me to commit to running before I totally got hooked, the one and only Jack, was ahead, but walking. Damn! That hit me bad. He had an injury. But ever a sportsman, he urged me on. 'You run on and finish.'
Just after Jack, a few minutes, the 42km crew came by, police, motorbike, Mahindra escort and all. They sped past as if they were high or crazy. Sometimes the line between the two is so thin that it is not there anymore. When it comes to running, it is one and the same thing. They are high on something or crazy for the prize etc. Ah, doesn't matter.
Anyway, got back and pushed on. The knee was playing up but so mildly. That I could take but I could not run as fast as I would have loved so I just maintained the pace, slightly above a jog.
Uhuru Highway to Harambee Avenue back to Uhuru Highway then to Haile Selassie back to Uhuru Highway, roundabout on to Mombasa Road. By then Kariuki was nowhere in sight nor in mind. Instead,there was this Indian I was following. He was as 'heavy' as me, with a friendly pace to match. There were also these two girls, average of build, one with hair reaching her waist... their pace? I could live with it or is it I could keep up? Make it both.
I also picked out this lady, No. 5900 whose pace was constant but friendly. I never lost sight of her until just before the stadium.
Past Nyayo Stadium and now more people were dropping by the wayside to walk. As we talk the final bay hill to Zain's turning point, Gachanja overtook me. I lost him somehow and never saw him again.
So far so good. Two, three water points. I took none.
As we approoached Zain offices, a few drops of rain, nothing more but it was definitely going to rain some more. Not to worry. We needed the showers, not as badly as we did at Ndakaini. The rain was more than welcome. It didn't come until way after the turning point. Jack had warned us never to shy away from poor weather as we could not tell how it would be on the day of the race.
There were quite a number of distractions. Actually that is one of my favourite pastime when am running. There were all these 'I survived this-and-that 2009 marathon;' 'Great Body Gym marathon team.' But what took the cake was 'Ja Walk-a-thon' neatly done and balanced an this girl's t-shirt. the two/three times I saw this particular girl, she was walking!
And the people were of all shapes. The shapes did not get in the way of running, not all. hats off to the ladies. They were so many and they really gave their all. Well done ladies.
Mombasa road after Zain and we turned back. My energy was up - I right away thought back at the bread that I failed to eat in the morning - so I slowed down to walk hoping to resume running at the next water point. Wapi! It was a first aid stop. I walked over to have my knee attended but when Isaw some guy on his back, ice all over his knee, I opted for a quick fix and had some liquid sprayed over my singing knee. I couldn't imagine taking 10-15 minutes getting the knee sorted out. No way.
'Would you be having any water?'
'No son, right ahead.' She actually called me son and I was dying? How comforting.
Anyway, from there it was walk run, walk run. I even adopted a silly style of running: I'd lean forward and run as if I was about to drop ... somehow it worked for I was able to take on the stretching baby hill ahead. Oh, it also rained for a few minutes. All this while, girl no. 5900 was right ahead, doing her easy pace thing. My two track 'girlfriends' were ever near - ahead or behind. They seemed to have a lot to catch on. All the times I overtook them they were talking. When they overtook me, they were talking. sad I didn't cram their numbers - I'd have recruited them into my running team.
On and off, on and off ...
Two or so kilometres to the Stadium, I had this muscle pull creep up on me. No way I was going to let it invite the ambulance over, I told myself. I mean, what was the need of doing 19/20km only to be carried off in astretcher or ambulance? No way. So, I just walked. It wouldn't let up. It kept coming back. I'd come to do a sub 2hrs, I'd already lost that one. I wasn't going to lose it all by not finishing. So I just babysat the leg. At that time my thighs were afire - those tights must have been fakes - next time, it's Nairobi Sports House or none! I was bruised like hell. Walking just made it worse. Anyway, I invited myself so no one to blame, au vipi?
I limped all the way but managed to throw in a run or three after I got to the Stadium but the muscle kept me in check...
Crossed the line with the beep beep of the chip's info being fed ino the organisers machine.
I'd done it. I'd cleared the most unlikely of half marathons in 2:25. So much had happened to my disadvantage. First, the guys we run with had goten a coach and 'defected' to a real club. Then I got a back problem and was off running for about a week. A little later, my knee developed a mind of its own - never mind that I forced to do the 21km hilly Ndakaini; worse, my Saturdays are no longer what they used to be: I'm most likely to get home in the wee hours of the morning from work. There is gotta be a better way, really.
This time, Stanchart were much sharper. No more long queues. After you handed in your champion chip, you were givena medal and this flyer that directed you on how to get your certificate online. How nice.
Looking back, the Ndakaini race - the 3hrs of it - gave me some confidence that the Stanchart course could not dent.
The most important lessons I came away with from the race were: a) Practise, practise, practise. b) You must first be willing to go all the way before even the body can accept. c) I just didn't push myself as hard as I should have.
Now, a week or two off for the kneeto heal then I get back to running.
A year to go befre another Stanchart, tukiwa wazima.
For 2010, I will enrol for all the walks and runs I can. If money comes my way, i will do Lewa too. But Ndakaini is a must.

PS:
Pictures will follow shortly.

Stanchart Marathon, 1 day to go

2009-10-24T10:00:00.000-07:00

One day, nay less than 12 hrs to go. I can feel the anxiety, the adrenalin flowing ... even my breathing is not easy. So this is how it feels just before you go to war or before you take to the stage? I felt the same way at the Ndakaini starting line.
My knee is not in the best of shapes but as my colleague Sara says, 'Just make sure you finish; if you don't, make sure the ambulance takes you straight to ICU!'
I know Mark Kapchanga is coming, so is Joseph Ngunjiri (though his is more commercially inclined - he has a book to author-sign. He's co-authored a book with Henry Wanyoike, the runner)... so, here we go.
I hope to do 2hrs with the screaming knees...
See you on Monday for updates.
Cheers

5 days to go: 5km walk

2009-10-20T07:00:00.000-07:00

After the one hour run on Sunday morning, I threw in a walk on Monday evening, at least to 'firm' the knee and warm up the thigh/leg muscles a bit (they are feeling the strain of not running for long).
So after work, I walked to Yaya Centre, a distance of about 5km from the office. Nothing much save for the litte inconvenience of the wet road that my leaking shoe generously welcomed. fact that it had rained a bit leaving the path home wet but usable.
Did my walk in about 45 min or so and got there all sweaty and breathless but feeling ok. The knee is not 100 per cent back, maybe 70 per cent but will do.
I didn't manage a run in the morning as I had planned for I went to bed pretty late, 1am.
Cheers

7 days to go: 60 min

2009-10-19T05:55:00.000-07:00

I took the knee for testing Sunday morning and to my surprise it went very well.
Ananda - my 'coach' came for me at 540am and we set off at 547am. A new route, no less: Kawangware Road, Gitanga Road, Ole Odume, Argwings Kodhek to the Elgeyo Marakwet junction, back Argwings Kodhek, Ole Odume up Riara all the way to James Gichuru, Gitanga Road and back at home.
A few baby hills dotted the course: Gitanga Road, Argwings Kodhek, bits of Riara and back to James Gichuru, where Ananda always shoots off.
All went well despite a little knee pain which subsided and allowed me to complete the run in one piece - though the shoes and track had a different story to tell.
All is well, another run Tuesday morn and Thursday morn then I rest the legs for Sunday

Finally, Stanchart ...03442

2009-10-17T04:24:00.000-07:00

I have registered for the Standard Chartered 2009 half marathon. I registered yesterday but was given the 10km kit and only realised the mistake after I got to the office. I blame this confusion on CA's magical aura. That is for another day though!
I went back today to have that anomally fixed. It has been fixed and am all set for the Stanchart. Look out for no. 03442 - fat, a little potbelly and with a swagger to match.
Now to fixing the knee - the stretches, the squat and such are helping. So, too, are the pushups, the 50 a day that I started three days ago. My hands are singing a song of their own.
A week and a day to go.

It's Osgood Schlatters disease

2009-10-02T16:17:00.000-07:00

I finally went to the doctor, today, Friday.
The knee wasn't getting any better so I thought I should get some intervention before I blow my chances of the Stanchart race.
It's Osgood Schlatters, a condition where the bony protrusion below the knee (called the tibial tuberosity or tubercle) becomes inflamed, painful and swollen.
It's not as serious but the doctor said I stay away from running/jog for a week or two. I was given some medicine too.
But looking at what is mentioned on the net, it a disease of children and adolescents 'who are still growing.' Bah!
Here:
http://www.sportsinjuryclinic.net/cybertherapist/front/knee/osgood.htm
I'll do a little running to see how it goes.

PS
All the best to Jack and Kamau as they take the run tomorrow.

Phase II day 7: 54min run

2009-09-28T05:26:00.000-07:00

An injury is not so bad a thing after all. It could save you some self-invited punishment. I know. I am a beneficiary!
The young gazelle Japheth Ananda (I got his name, finally... haaaaaaaaaaaaaah!) whom am fortunate to have for a running partner and (quack) coach, came looking for me and was wondering if I was available for a run on Sunday, Sept 27th.
I said I wasn't sure since I had a bad knee that I needed to have fixed by a physician (or whatever specialist deals with knees).
At the mention of a bad knee he lit up and went into this narrative about stretching the knee, strengthening the muscles, blah blah, blah ...
So we were not going to Ngong, yippeeee!!!! Never mind that I would have done with some of that Ngong distance; as Ananda puts it, it knocks a lot of sense onto your legs and deflates the ego!
So Sunday, 5.40sh am we left the house onto the road and off to a run. Time: 5.49 am. New route.
Onto the road, Kawangware Road, Gitanga Road, James Gichuru Road, Naivasha Road, Ngong Road and onto the field just about Jamhuri Park, a lap and down to what Ananda called 'physicals.'
It was a Sunday and I thought the road would be 'empty' ... Shock on me - there were people all over walking to God knows where. It's Sunday before 6am ...
As I said up there, my knee was not up to scratch but it somehow held up all the way to the pitch and back.
It was a mix: gentle slopes, sharp hills, flat course, human traffic, vehicular traffic ...
James Gichuru road has some adolescent hill that is all steep but no power. After Ndakaini, it was a walk in the park but the knee, my God! It kept urging me to stop and walk back but I just ignored it and run-limped when it played up too much. I will see a doctor tomorrow ...
Anyway, up James Gichuru and onto the Met/Dagoretti Corner roundabout, Ngong Road and on to the pitch. Little traffic, cool air.
As we ran, Ananda was trying his coaching on me ...
'Try to breath normally' (How I wish)
'Run as if you are stretching your legs' (halloooo!)
'Pace yourself' (Don't I know that!)
etc
The pitch was good but uneven. Considering the situation my knee was in, I felt every bump on that course - all the way to the head. Quite some pain.
A good route to take for my short runs, I think. The James Gichuru hill is good for the legs - it kicks you right but it doesn't suck the air out of you, not at all.
Now that the Stanchart race is here, I'm back to my running on alternate days ...

PS:
I will not join Jack and the rest of the team for the long runs slated for 3rd and 10th October. Considering I get home close to 4am on Saturdays, getting up an hour later to prepare for a race is not fair to my body. Instead, I will make use of the Sunday runs to Ngong.

Fancy running shoes: Vibram Fivefingers Running Shoes

2009-09-24T09:16:00.000-07:00

I run in kawaida shoes which I bought at a second hand stall for a princely sum of Ksh2,800 (about $37). They are not fancy but they get the job done. So far, they have covered over 300km and counting.
They are nothing when featured alongside the Vibram Fivefingers running shoes as blogged here by Michael Hyatt, Thomas Nelson CEO. http://michaelhyatt.com/2009/09/my-take-on-the-vibram-fivefingers-running-shoes.html

Ndakaini, 21km, 3hrs 7 min ... yeeeeeeeeeeeeeeeeeey!

2009-09-22T02:59:00.000-07:00

Boy, Ndakaini. Ndaka-ini! Ngai fafa!
Everything I was told about Ndakaini, remained everything but the hard truth. Make that: You have to run the Ndakaini course to know what 'tough, hell, brutal, gruelling, punishing' means. Ndaka-ini was all that and more ... it was like the devil's gym ... the hills
Anyway, as usual, we sent the paper to press at about 3.30am ((Anybody out there get me a normal 8-5 job, please? I am a trained editor/publisher, I love reading, I have a great sense of humour, I am patient, loyal ... and all that jargon - just get me the job!!!) and I went to bed at about 4.30am hoping to be up by 6am and be in town way before 7am. It never was. I was in town around 8am.
Jack had informed me not to worry about the 7am kickoff trumpeted by the organisers - UAP - as the kickoff time. 'They never keep time - the race will kick off at 1am!.' I thought he was joking. He wasn't; never mind that he lied - the race did not kick off at 10am, it kicked off at 11:15am!
From the house to town to Thika to Ndakaini was all uneventful. Oh, Thika to Ndakaini reminded me of home and the way those matatus pack, 5 guys - not the legal 3 - per row and keep adding passengers ... terrible but went well. The road was good, traffic minimal, just perfect.
10.30ish, I was in Ndakaini, finally. Looking around were all these people as if they were at a circus show waiting for the main event; where the elephant does a cartwheel while sipping juice from a coke bottle.
Anyway ... Sikuku and Kamau were on the lookout and spotted me quick enough, ushered me to the relevant desk and I got my tag, '0042 UAP Ndakaini Half-Marahon.' No turning back. This was it.
Small talk.
'In that track you will sweat like hell.'
'You shoulda worn shorts - Ndakaini ni kubaya jo!'
'Ndakaini is far, eh?';
'100 bob from Thika yet it was 70bob from Nrb?, these guys are thieves?;
'Where is Ciru?'
'What of GK?'
'Kariuki is not coming? He chickened out? Haaaaaaaaaaaaaaaa ha!'
So and so forth.

At 11.05 we lined up at the staring point. The ladies were first off. The starter gun sounded like the burst of a balloon. Anyway ...
The officials came around, did some counting, some usual talk then, with another burst of the balloon, we were released into the hills and unending hills of Ndakaini.
We started off well. Sikuku, Kamau keeping me company for like 200 metres then ... I never saw them again.
My knee was not well; in fact I was walking with a slight limp, hoping it would ease off and let me be but no luck.
The first two or so kilometres were not as bad - they were ordinary - they sloped gently, a corner here, another there then the hills set in. Hills like you've only heard of or scene in Ice Age, the movie.
One after the other. Steep, winding and demanding. It didn't matter: walk, run, jog etc, the hills just sucked the air out of you and demanded more. Who designed these hills?
Up to the 5km mark, I had company, lots of it. Then the separation begun, some ran ahead, other walked behind while others gave up right away and started the 'When is the ambulance coming?' talk. We'd hardly covered 5km and these guys were already done? Puhleease!
At the 5km mark, we were given some much needed and welcome water. Sikuku and Kamau had warned me that I'd need the water, that I'd literally want to jump into the nearest pool given the heat. They were right. However recalling what water did to me at the Stanchart Race, I didn't drink the water but carried it just in case.
People were dropping off and walking like flies - I counted about 20 guys between the 5km and the 10km mark. Kwani they came to Ndakaini to drop off or to finish the race and at a decent time?
At that time, I'd gotten a running partner. He was going on and on about how Lewa was nothing compared with Ndakaini; about why I should try Longonot too; how ... he might as well have been going "yada yada yadda rari yari yari ..." for all I care.
I was trying to save and use all the energy I could. Talking wasn't one of the ways to save or wisely use my energy at that time, no! He almost got me into a conversation when he said some nasty - but interesting - things about my employer: That for all my employer's talk about being the biggest in its category in East and Central Africa, my employer was at sea when it came to planning, strategy, people skills and what not. That its billion-shilling profit had gone into its head so it was farting and shitting all over every employee it could get its hands on and it seemed like there was no stopping it ... I almost told him he was right/wrong but I remembered my good manners especially the ones taught by Mrs Lucy Onyango from Class 1-3 and just said, 'Shit happens everywhere man.' I kept the real thoughts to myself because, boy, I need this job like you can't imagine - economy slump, recession, financial crisis and all ...
We went on for some time then we slowed to a walk, then a slight run then a walk ... I'd had it, I limped off, left him behind .. and never saw him again.
Right ahead - all these between the 10th and the 15th mark - I came across two guys and a chic. One of the guys seemed relaxed for he was chatting up the villagers like he was their headman. Two words stood out: 'Ilima' and 'Ngai'. Hills and God. He went on and on - might have been 10 seconds - but it felt like hours ...
We left him holding court and ran on. Now I had a new team, a guy and a chic. The guy wasn't into much talk he was breathing his lungs out. At one time I thought he'd collapse on us but he kept on. When we slowed down to walk as we approached the 15km mark, he just kept on, breathing, running and all.
'6km to go, you are doing well, 6km to go!'
Definitely this UAP/Ndakaini official didn't know what he was talking about. Before we got here, some villagers had told us - masochists and sadists, those villagers - that we had two more tough hills to take. That the ones we'd covered were childplay!
It'd taken me 10 minutes shy of two hours to cover 15km. I didn't worry about the remaining 6km. I was going to cover it, whether walking, running or both.
At the last water point, 4km or so, I gave up all pretense of running and settled to a brisk walk. But the hills, boy, had no time for a brisk walk. They were sharp and tough ... only way up was to crawl or just walk so slowly ... even breathing was a problem ...Damn those hills
The St John Ambulance did me two favours: they gave me two bottles of water. On their next trip, they asked if I was ok, I said yeah, and they told me 'That is the spirit!'
Along the way, before and after the 15km mark, I kept running with my eyes closed. I also discovered splashing water on my face felt good ... I'd drunk as much water as was possible - any more was useless; I didn't feel its effect.
Just after the last water point, the lady I was running with gave up and boarded the ambulance. I was alone.
I was alone with my thoughts and my hopes of clearing the race. I went to Ndakaini to clear the race. I thought I'd do 2hr 30min but after the 15km mark, I knew that was out of the way ... The last 3 or so km, I shamelessly walked, briskly where I could and slowly where the hills had the right of way...
I got to the finish line 3hrs 7 min later ... all I wanted was to get back to Nairobi, shower and leave for Bungoma. I was completely 'finished'!
At the final desk, I met great confusion. Perfect.
'Wapi nitarecord my time?' I asked
'Right over there,' they pointed me to an empty desk.
I walked over to the desk. A minute, two, no help. I went back
'Your guy isn't there? So what happens?' I ventured.
'Sijui,' the attendant answered back.
'So, can I get a certificate to show I cleared in 3hr 7min?'
'We don't have any? They are over.' he replied.
'What of a number/position, at least for my ego?'
The young man across the desk just bared his discoloured teeth and tried a silly smile ... They can as well keep it. I'll take it next year.
My right knee was killing me. I could only limp ...
Well, Ndakaini: I see the hills, the unending sharp hills and the way they sucked the air out of me and left me wondering why I even enrolled for the race. But, it psyches me up and tells me to prepare even harder for Stanchart next month. And eat well the night before.
2010, I plan tto come back and do a 2hr 15min on this very punishing terrain.
Sikuku did 1:47, George Karimi 2:10 and Kamau 2:22. I did 45 minutes after Kamau, i.e, 3hr 7min. For that, Jack called me a warrior.
You've not run if you've not run in Ndakaini... (ok, I'm told Embu is equally tough!)

Now a few days rest then back to mileage and some tactics/tricks from Jack and their coach ...

Phase II Day 5: 7km jog, 47min

2009-09-16T23:38:00.000-07:00

Col. Claus von Stauffenberg: I am involved in high treason with all means available to me. Can I count you in?
Werner von Haeften: For anything, sir. Anything at all.
Col. Claus von Stauffenberg: "Anything" is a *very* dangerous word, Lieutenant.
(Valkyrie)

Oh, the morning routine... is here with me. And it's good.
I slept late - 12.26am - for a night before a run. All the same, the alarm sounded at 5.20am, yanking me out of a sick dream and sweet sleep.
Quick, toilet, running gear and was out the gate. The watchman was cheery - I think he was remembering Sunday when I left at 5.40am with that youthful gazelle only to return at 9 something.
I walked like 2-3km and at one time contemplated just walking all the way and back. What was I feeling really? The route was busy - vehicles, people, cyclists name 'em. Anyway, I'd promised myself a warm up run and a warm up run it was going to be, si?
Anyway at 5.55am this guy came by running as I approached the river/bridge. It is as if he was the one I was waiting for; I 'chased' him all the way up. In my mind was the idea that I would just run lightly, testing my knee which was not being friendly.
So up the river, a kilometre or two, ILRI fence, the roundabout ... further up the Waiyaki Way bridge. Panting like am being paid to rate my panting on a pant-o-meter.
At 6.16am I turned back, the pace slightly better.
I noticed the knee screaming for attention as I came back downhill but very quiet uphill. I hope to God it holds for the 21km at Ndakaini this Saturday.
Talking of Ndakaini, Jack isn't coming - his employer has sent him to fiddle, tinker and do the hell they do with computers at their station at the coast.
Here are the times he predicted for us:
Ogutu: 2:40
Kamau: 2:18
Sikuku: 1:48
GK: 1:50
Chiku: 2:20
Kariuki does 10K in 1:15
Bonnie: 1:54

And Kamau has said he is sure to beat me to the finish line. Haaaaaaaaaaaaaaaaa ha! That is nice.

Running at that time of morning when people are up and going about their business is not as scary - for a self-conscious person like me - as I feared. Though you must do your toilet properly, thoroughly for you are denied the cheeky habit of farting anyhow nor thinking aloud.

PS.
The empire is crumbling - I hear some troops will be discharged soon. It reminds me of the movie Valkyrie about an attempt by some German Colonel (Col Claus Van Stauffenburg) to overthrow Adolf Hitler. Apparently everyone loved Hitler to death. So this colonel plans to kill Hitler and launch his takeover of the government from there. The plan goes on well enough - he and his guys even claim Hitler is dead, call in the reserve army to disarm the SS etc... However, Hitler had not died, just minor injuries. When the Reserve Army goes to arrest that famous propaganda minister, Hitler happens to call and the minister hands the phone over to the arresting officer and the rest ... well, they don't get to take over the government - they are all killed. Here are some quotes:

Col. Claus von Stauffenberg: I am involved in high treason with all means available to me. Can I count you in?
Werner von Haeften: For anything, sir. Anything at all.
Col. Claus von Stauffenberg: "Anything" is a *very* dangerous word, Lieutenant.

Col. Claus von Stauffenberg: We have to kill Hitler.

Col. Claus von Stauffenberg: There has to be a chance of success.
General Friedrich Olbricht: That's why you're here.

Ludwig Beck: Remember, this is a military operation. Nothing ever goes according to plan.

To the empire referred to above, it sure is crumbling what with arbitrary discharge of troops, merging of battalion, disbanding of others etc etc all in the name of aligning forces, anyway ... Don't this people read war novels nor watch war movies?
I am hopeful but knowing too well, like Red in Shawshank Redemption, I also know that ..."Let me tell you something my friend. Hope is a dangerous thing. Hope can drive a man insane."

Phase II, Day 4: 6km walk

2009-09-16T10:06:00.000-07:00

Back to doing the walks in the evening ... I did one more yesterday (Tuesday) after work just to Yaya. Quite brisk, so much so that I was out of breath. I wonder how it would feel to run up Valley Road - it's quite steep.
The walk was pretty good for the muscles that were screaming 'Stretch me, please, stretch me!!!!!'
Tomorrow, Thursday morning, I do a warm up run and wait for Ndakaini come Saturday. I register on Friday. Now is to have my arsenal ready - clean biker, change of clothes, water bottle, glucose, fare, watch, clean shoes, and a kick-ass frame of mind.
As I was climbing Valley Road, George Karimi's description of Ndakaini kept ringing in my mind, 'there are two killer-hills in Ndakaini...'Everyone who's been to Ndakaini they are hills like they have never seen; that they can't even find the words to describe them short of 'hills ordered from hell!'
The only hill am familiar with is the one going to Uthiru ... if Ndakaini is tougher, steeper etc etc, I am game.

PS.
The Standard Chartered marathon banner is here, finally. I see a sub 2hr beckoning...

Njeri, welcome aboard

2009-09-15T07:20:00.001-07:00

A wee digress: My friend Njeri M - we've been 'going out' for two years now but have never met - is reading my blog. she doesn't believe I can walk to Yaya, leave alone all the way home.
Karibu Njeri - what if I co-opeted you into our running family now that the other guys were taken away?.

Phase II, Day 3: 11km walk

2009-09-15T00:55:00.000-07:00

This is one hard blog to begin. I walked home, all of 11km.
It happens Carol A, my buddy, had an interview somewhere on my way home and she was walking there so I offered to walk her there - and in the process try my tired lines on her (haaaaaaaaaaaaaaaaaa ha!) then proceed home.
We set off at about 545pm. She was bubbly and giggly and chattery and all while I was all ears, urging her on with a comment here, a laugh there ... all that you do to make for good company.
In no time we were at Uhuru Park. Pan Afric then up The Chancery, the venue of her interview, which she texted me a few minutes later to say had been postponed.
From Chancery, I took the inner road, 5th Ngong Avenue, another road, another turn and off to the Nairobi Hospital, up Hurlingham, Yaya and all the way home.
Thanks for the jam, I didn't have to endure the harassment from the matatu guys. On and on ... all the way home, dusty shoes and all but feeling ok.
The walk did some good to my legs but I could not get up in time for the morning run. It will have to wait till Wednesday as I prepare for Ndakaini.

PS
Jack's leg is still on ice and George Karimi was urging us all to aim at a sub 2hrs when we go to Ndakaini. Boy, we are in ...

Phase II Day 2: A million kms, 2hrs 18min (Walked forever!)

2009-09-13T11:10:00.000-07:00

I ran a million kilometres, I kid you not; at least that is how the legs seemed to say. The run literally sucked the air out of me and kicked me silly.
It’s been eons since I last run, courtesy of a back problem that could not let me run. But am back; much so because of the announcement that the Ndakaini race is on this Saturday – September 19. Two, the Standard Chartered marathon is slated for October 25. I’m planning on running both (Jack urged me not to miss Ndakaini, that it is a race of a lifetime.)
Oh, by the way, we lost the KRA team to the KRA. The taxman set them a running team, and threw in a coach and a venue (Civil Service Club) for good measure. So gone are Jack, Kamau, Kariuki, Nderitu, Yvonne and Wendy. They had a run in Mwea on Saturday, September 12. On the outside it is now me, Bonnie and George Karimi. We either do UoN or sort ourselves out any which way – and we shall.
Anyway, I got round to running today – and with a partner: A form four student who runs 800m race to the national level. A typical gazelle who weighs in at 60kg and can kick the shit out of any average athlete, believe me. I’m over the moon in this regard.
We were to leave at 5.20am but my partner (shame on me, what is his name again?) showed up at 5.40am. Didn’t matter; I was going to run with a real athlete, no amount of lateness would rob me of that honour.
So, I was up by 5.10am, did the toilet thing, washed my face, took a cup of hot water and did some reading of Philip Roth’s “Sabbath’s Theatre” (He’s been turned out after a pair of Norman’s daughter’s silk panties were found in his coat pocket and after he made an all too open, tactless and shameless pass at Michelle, Norman wife).
Any my partner showed up at 5.40am. Out the compound, through Sokoni, on to Naivasha road and we started off. Up the road, turned right at Kinyanjui road, some tarmac turned left into some dusty road … and countless other turnings.
Boy, before we got to clean air, there were about five different odours, all unpleasant: shit, trash and just a stinky stink. I hadn’t run for a while so I had this urge to scratche myself all over the body – the stink made it worse but I survived.
Step after another we got to the edges of Lenana’s School expansive land, some railway line, aslum and into the Ngong forest. Turned this way, that way, came across Mugumoini, Mugoini ... (i know it ended in 'goini') PCEA church, back this, that way, run, turn, turn then we were ‘poured’ into the Mombasa Road bypass, that is between Ngong Road and some other road that connects with Karen.
I had not eaten well the previous night – githeri and black tea doesn’t count for much when it comes to ‘running food.’ Worse, I hadn’t taken enough water. So 10 or so minutes into the bypass, I was thirsty. Exhaustion set in and thoughts of a cool drink of water set in…It hit me me that am cooked but not served
A leg after the other we ran on, my partner ahead, me closely behind. We were not conversing much for I was fighting for air, never mind that he was in a mood for a chat as we ran.
Up ahead some really fast runners overtook us. He seemed to know them for they saluted one another and rushed past. After a while he asked to follow them and that should I feel drained I could turn back – he would get me in good time. I told him it was ok – but I was going all the way to the end. Which I did – he came back, we went back together, stretched and were on our way back.
Boy, the return trip was hell. I was done, kaput, drained silly and … let’s just say I did more walking than running: uphill I’d break into a run, walk down hill but there was this hill that rose gradually and indefinitely (that is how it felt!). I dropped all pretence and walked on. Prompting my partner to stop running and walk with me. Jack keeps talking of babysitting – now I know how it feels to be babysat and it’s not nice.
Off the bypass and into the forest, walked some more then ran all the way to ‘civilisation.’ I was done. I told him to go on without me. And I sauntered home. First stop: the market for fruits …
The last time I felt this way was at the Standard Chartered half marathon last year.
Ndakaini, here we come.

Phase II. Day 1: 11km walk

2009-08-31T11:42:00.001-07:00

Whaaaaaaaaaaaaaaaaaaaaa!
What a break, albeit a forced one.
My back is not as good as it was but the doctor said I can walk and I can jog/ run at a slow pace. So I took that advice to heart and walked 11km from the office to the house.
Good exercise, I may say. The sweat and the 'little' breathlessness were more than welcome but the dust and the insolent matatu drivers almost ruined my walk ...
Officially, I am back.
Ndakaini is 3 weeks ahead ... Boy, am cooked but, well, ready to be served!

Back pains

2009-08-19T04:29:00.000-07:00

Folks, I am down with lower back pains. I can't even walk properly nor stand for long so ... will be back as soon as am able. In the meantime, I'm enjoying reading everyone else's blogs.
Oh, welcome back Jack.

Digress, a wee bit

2009-08-04T07:32:00.000-07:00

I beg to digress today...
I don't have any report on running today. I didn't run and haven't done so for a week, again! Reasons? So many but I don't think they will do any justice to my love of running.
However, I have taken up push-ups every morning. I did 35, a measly thirty-five, this morning. Every morning that I fail to run, I will be doing the push ups, a minimum of 50. This will move to 100 the second week so on and so forth.
But running is top of the agenda ...

Training Day 16: 11km, 60:49 minutes

2009-07-28T00:10:00.000-07:00

Another one-day run week ...but worth every minute of it.
I was up way before 5am - 3.24am - but had to force myself back to bed. I guess this has to do with the fact that I went to bed early, around 11pm. Two, we didn't have electricity so I did my cooking and eating and washing up early
Anyway, 4.55am I was awake but chose to lie in till 5.05am when the alarm went off.
5.09am I left the house ready for the run. Out the gate and off. It was chilly, so chilly.
I walked the customary half a kilometre. Long strides, Femi Kuti's beng beng beng playing in my mind. Boy, I've missed this. Up ahead at the turning point were just a few matatus then a gang of about five suspicious looking young men. None of my business so I walked on to Naivasha road and started my running.
It's lovely the way the wind just greets the face. One of my eyes was teary (let's say it was leaking). And the chilly weather was unrelenting - it had such a force ... I need to get appropriate gear - the jacket, cap and the sort.
Seems the blackout was all over; it was just too dark. Throw in the chilly weather and all that mist ... tough weather, I tell you.
Tough as it was, the legs were responding well to the road. I took the hill with gusto, so much gusto that by the time I got to ILRI gate - God bless ILRI for their well-lit fence! - I was out of breath. Quick I took the roundabout, two laps, down to the start of the fence and back, up the roundabout, one lap and back to where I came from. I loved the run, really.
As I said, the legs were responding pretty well ... and this they showed when I was going downhill. Like last time, I took the final hill with gusto, out of breath or not, I took it on. On and on all the way to a few steps from my gate.
Into the gate, breathless but feeling good. At my door, I couldn't wait to kick off my shoes. In the house. T-shirt off, tracks off. Welcome bedroom carpet. Yeah, and some coughing and hot sweat down my face. Boy!
Another distance done - 11km - and more to follow.
I met 22 runs - only two before 540am. Despite the chilly weather, people still get up early to run. I'm encouraged... I just wish we could form a running group specific to that route. It would be awesome.

PS.
1. I'm thinking of trying out the Valley Road route soon, say Sunday August 2.
2. Jack lost his brother last week on Thursday. He was run over by a bus. Sad.

Training Day 15: 9km, 52:22 min

2009-07-22T01:59:00.000-07:00

Let's just say I have returned - after two whole weeks! In that period, I took a short leave to Bungoma, Jack organised a 23km run...Anyway, what matters is that I am back on the road...
I went to bed early last night - 11.30pm - hungry for today's run. At 4.25am, I was up, reluctantly, for I had to empty my bladder. My mind and body agreed it was too early so I went back to bed but deep down I was worried I may fall asleep and wake up at 7am - it has happened before.
Anyway, at 5.05am, the alarm went off and I forced myself out of bed into the biker, tracksuit, Standard Chartered Marathon t-shirt, my Id into the pocket and some 50 bob. Then to the sitting room, out the door, washed sleep off my face and was off. Time check 5:15am.
5.24am: the run and I knew I was back. The legs were okay, the weather was cool, it was light and ... leg after another I took my usual route.
Late as it was, there were few people/matatus on the road. I checked my watch again to confirm it was actually past 5am... there were just not enough people for a Wednesday morning.
Anyway, down the river - still no person, up the hill, to the ILRI fence, then two runners to the opposite direction...so far so good.
Just after the ILRI gate I came across the perennial stretchers doing their thing; three laps of the roundabout and was on my way... the road is really good tarmacked and all, ILRI gate, ILRI fence, the river and up. This time I took the hill faster than I normally do. I enjoyed the speed ... (Note to self: I should do this fast runs more).
I met nine runners in total: two before 5.40am and the rest after 6am.
I was feeling good about myself so I didn't stop at the junction but farther towards home.
It's nice to be back.

PS
Jack has organised a 27km run on August 29. The route is quite intimidating - from Zimmerman to Museum Hill roundabout and back. Starting time: 5.30am ... and you thought I was crazy!

Training Day 14: 9.5km, 54min

2009-07-08T00:23:00.000-07:00

I did it - and am back, for real.
4.59am the alarm went off and I was out of bed and into my gear. Actually, I grabbed the torch first - no electricity, never mind that the security light 5 or so metres away was so bright you'd think it was 1,000W-strong.
Groggy, cursing KPLC, thinking of that contract I was to sign hours later and how broke I seem to be of late, I staggered out of the warm house into the chilly morning. My mind was on the run ahead.
Usual routine - walk half a kilometre to my starting point ... and let go.
I last ran on Sunday but it felt like I'd run two or three hours before - the shins were taut, the heel was 'burning' etc ... but not to bother, leg after another, breath, breath, cough, cough, some air ... a kilometre, then another ... I was on.
Traffic was light but the cold, my man, the cold was biting. It was so cold that sweating seemed like a luxury - the chilly weather just 'chilled' it.
Or could it be that the 5km I walked last evening took some of the energy? (Consider I had a lousy supper of rice, beans and some not-so-ripe bananas!)
Past the Catholic church and was thinking the cops no longer guard the place (or, let's say they no longer stand there with their huge guns) but, well, wherever they may be, let them. My thoughts were interrupted by this huge lorry parked right infront of me. Nothing to warn you, eish! Then some loony cyclist followed ringing his bell like it was viral!
Down the river and up the hill. As was coming up, passed some guy psyched me, "Poa muthee, strong strong." Whenever I meet someone anywhere on this stretch I am assured the road is clear so I add some power to my run. I did.
Up the hill, ILRI fence, no lap of the roundabout but instead ran up the bridge, came back, two laps, then ILRI and down. This time I did a sprint and it was good - all the way to the river then dragged myself up the mini-hill to my starting/ending point.
There were eight runners today and the usual two guys who love to stretch at the roundabout. Runner number one appeared just as I was approaching the ILRI fence. Ran alongside him all the way to the roundabout then lost him (or did he lose me as I went up the bridge?). That run helped me stretch ...
That is it for today. 9.5km done, more to come.
Talked to Jack and he advised I do several 8kms instead of trying to do an under 2-hr 21km every Sunday. He also advised I come up with a training plan - this one is tricky but will see to it.

PS
I'm likely to take a 5-day leave next week. I hope the Bungoma Municipal Stadium is open ...

Training Day 13: 10km, 60 min 43sec (+11km walk home)

2009-07-06T04:01:00.000-07:00

Stuff happens, I now believe.
I haven't run since Wednesday but when I got to the track, something went off and I ended up doing just 10km in an hour, then walked home.
What happened?
Two things:
a) I was fatigued thanks to a series of four-hour 'sleeps' for I had to clear some side job;
b) I was disillusioned, somewhat (I got to the track later than 3.30pm, Jack wasn't coming, I weighed 79.6kg etc).
Excuses aside, it was a friendly run.
I took off at 4pm sharp. There was one other guy running but he was too overdressed for that kind of weather - sunny and all.
I set off to do 21km, hopefully in less than the previous 129min. I started off with a friendly pace which I maintained till the 5k mark - 29min.
I think this is where things went off. I did a simple sum and realised that if I maintained the pace, I'd do 20km in 116 min and 21km in about 122 min. However, it is a fact that I would slow down ... I just felt tired, wanted to stop and leave ... some little pride told me no, I mean, how do you go to the track just to do 5km?
The remaining 5kms were the slowest - in my mind - that I have done in ages. All sorts of things stood in the way: sweat flowed into my eyes, a little runny nose, an aching butt, rumbling stomach, a paining shin ... aaaaaaaaaaaaaaaaaaaaaaaaaargh!

So I ran on, undeterred ... my mind was on the 10km mark with hopes of a slow 5km run afterwards... anyway.
Come the 25th lap, I decided to do a death dash - worn out but still with enough energy to last a fast lap. At the end of this last lap, I was out of breath and coughing like a small African drum. I then walked home... 11km of nice walking.
On my way, I met these huge, fat, shapeless Arab-looking guys heading to the track and wished I could go back to psyche them up.

PS.
1. I have to admit: I will not be doing Saturday runs any more. It just doesn't work. I get home as 'early' as 2am; by the time the alarm goes off at 5am, tehe body seems to say no way!
2. I have to work on my motivation. I need it so much ...

Training Day 12: 8km, 53:38 min

2009-06-30T23:26:00.000-07:00

I'm back ...
It was such a struggle to leave the house; very much obeying Newton's First Law of Motion: Every body continues in its state of inertia unless compelled to do otherwise ...(so I haven't forgotten my high school physics, eh?)
The alarm went off at 5.05am but it wasn't until 5.21am that I left the house. In between, I went back to bed, closed my eyes and tried to sleep but a line from Jack's blog (http://the runningwriter.blogspot.com) - "If you quit running, nobody cares, but you'll always know" - hauled me out of bed, into my biker shorts/tracksuit/sports shoes and out into the cool morning. I actually said a prayer as I left (courtesy of Booker T. Washington's Up from Slavery - which I've been reading - where he says he made it a habit to pray every morning before embarking on any duty and before, especially public speaking.) Boy, I was in a prayer-gospel mood, what with My soul is built on nothing less/Than jesus' blood and righteousness ... On Christ solid rock I stand ... playing in my head all through. The song just came into my mind - courtesy of my high school days.
At that hour there was more traffic than is usually the case - fitting punishment for waking up late, I think. Every now and then, the matatus literally pushed me off the tarmack. What is with these drivers and their boyish enthusiasm when it comes to full lights? The other group that needs to be whipped mercilessly are those cyclists whose contraptions are without any lights - they are accident-eurs on the prowl. Enough ranting.
Started off at a steady but friendly pace. I was 'hearing' Jack tell me to do the strides, the longer the better and the safer. Down the river, up the hill - the lorries weren't there today, ILRI fence, the round about then up the road to the bridge that pours its traffic to Waiyaki way, back, one fast lap of the roundabout (felt very good) then to the road back to where I came from.
Yeah, and the road is good. The road fellas have done a great job ... they still are.
There were seven runners, al after 5.30am. There were also three people warming up/down at the roundabout - these guys are always there. Of the runners, Mr Three (so named for he was the third runner I ran into) gave me one nice run. I 'chased' him for about 5 mins then he turned back to run up ILRI ... I enjoyed that bit for it got me off autopilot and into some stretching as I tried to keep up with his pace.
A good run.
Eight kilometres done... more to follow.

PS
1. I have to admit preparing for the Lewa Marathon was a motivator of sorts. AFter I learnt it was off, I kinda lost some of the psyche - as if my goal was no longer a goal. Now there is the 23km run this month, Ndakaini in September and Stanchart in October.
2. Is it wrong to lose weight? Yesterday my friend Kate complained that I'm getting smaller and smaller. That I don't look as 'me' with less weight! She is the fifth person to worry about my weight. I am amused at this concern, really.

7 days, no run

2009-06-30T07:21:00.000-07:00

It's been seven days since I last ran, s-e-v-e-n whole days!!!!
I rested on Thursday to prepare for the saturday 21km run. Sadly, I got home so late and so tired I could not run as I'd planned. It wasn't just another run, no; It was a run to hit the 2hr mark. In the form I was in, I wasn't going to hit that mark so I let it pass. Since I was travelling that same day, it meant Sunday's run was sacrificed too.
I will have a re-make this weekend. If I don't run Saturday morning - poor form, frame of mind as the likely reasons - I will run Saturday afternoon. Target: 21km, 2hrs at most.
Thereafter, i pick up Jack's challenge to do 50km/a week and on to 70km a week.

Day of rest

2009-06-25T02:08:00.000-07:00

Today I chose to rest, at least to build up my energy reserves for Saturday, the day when I will try to slice off nine minutes from the 169minutes of last Sunday.
Just resting, eating well, enough water and come Saturday morning, I take on the 21km. The legs tell me they are all set for Saturday's run - who am I to say no?

Training Day 11: 9km, 55min

2009-06-22T23:56:00.000-07:00

It was the run after the looooooong run. It was good. It was fun. And, yeah, I had on new biker shorts I bought yesterday. Just perfect.
The usual: alarm off at 4.59am, started running at 5:17am blah blah blah.
At the start, it felt as if the ground was whipping my heels - I could feel the impact all the way to the back of the head but it petered out as I approached the now famous river.
It was also chilly. I had - surprise, surprise - a teary eye and some almost running nose. These two forced me to every now and then reach for the lower part of the t-shirt to do a wiping or two... but did little to hamper my running.
Unlike the previous mornings, visibility was very poor - maybe some fog/mist was in the air, couldn't tell. Mercifully, traffic was almost non-existent but for the huge lorries up the hill after the river. One advantage of these lorries was that they had their lights on so as I ran up the hill and by the dumpsite, I didn't have to worry about some mugger or such.
Anyway, it was a faster run going by the way I took up the hills. I love those hills and what they do to my legs and my psyche. I’ll keep running up those hills for as long as I'm able. I guess that is one reason I get up early to run.
I set out to do an hour, split two-way, 30 min each. I got to the roundabout and back. I was to run till the alarm sounded then turn back for a complete run.
I had quite some energy. Going back uphill was a breeze and enjoyable.
In all I met 15 runners - most of them after 540am - I guess that is the best time for them. I wonder if it is possible to get them all together so we can be running as a team. That would be awesome.
Going by my speed today, I did 55min and not an hour as I'd planned. I'll do a make up on Thursday - 5 minutes to be added to the one hour run.
So far so good. Eight more kilometres, 55 minutes done. Great.
Talking of great, Jack was telling me about this guy who does 210km a week; two-f****ng-hundred-and-ten kilometres, halllooo!!!!! He also runs quite fast. What’s more, he runs like twice a day - morning and evening. And you thought I was crazy!
This brings to mind Jack’s insistence on putting the miles on the legs – or some such expression. That, for now, what is important is to cover as many kilometers as is possible. With time, the body gets used to running for longer and before you know it, doing 21km becomes the norm then you break it down intellectually (to borrow a phrase from Comedian Chris Rock), you work on speed, you improve on your breathing, you push and push until … until you just get those damn 21km in 90 minutes flat.

PS
It's official: Lewa is out for me and the crew at the office but our co-ordinator is talking of going to run around lake Elementaita. Those who are going will leave on Friday at 9am to be back on Sunday. I'm not going - I have a 21km run to do on Saturday.

Training Day 10: 21.2km, 129 min

2009-06-22T02:00:00.000-07:00

Yipppppppppppppppeeeeeeee!!!!
I recorded four personal firsts:
a) Fastest 5km at 23 min
b) Fastest 10km at 50 min
c) Longest non-stop running: 129min
d) Longest distance covered running: 21.2km, 53laps

To the details ...
I missed the Saturday run for I was restless. I expected to travel to see my family but was broke. I expected some cash but it didn't come through by 1pm so I stayed in Nairobi.
Sunday was my 21km day. I'd informed Jack I was going for the race, hopefully in under 2 hours - the cancellation of Lewa notwithstanding. One way or the other, I left the bed at 11am... had breakfast at 12.45 and a quick lunch – githeri and avocado at 2.50pm.
I got to the track at 3.38.pm. It was so quiet, empty and inviting - no wonder three or so couples we on the greens, smiling in each other's face (I know it's an overused phrase by now.)
I peed by the side of the track, removed my employer-issue t-shirt, stuffed it in my bag and set off. Time: 3.44pm; Goal: 21km/53laps, 2hrs running whichever came earlier.
I started off quite fast, not even the fear of wearing myself out scared me, I just 'went.'
Lap after another. Stride after another ... The sun wasn't as punishing. Before I knew it, I'd done 12.5 laps/15km in 23 minutes.
At the 17th lap, I had some back pain which quickly fizzled out. I was about a third-way through, 36 laps to go.
At 4.34pm, I cleared the 25th lap/10km and started feeling the impact of it all - sweating profusely, hot all over and breathing heavily but determined to push it to the 53rd lap.
Nothing much, just me and the track. Two, three lovebirds appeared and proceeded to the greens ... a guy or two took a few laps and went to the main pitch to stretch and disappear ... but I went on.
At the 30th lap, I started a new way of counting. Instead of saying 30th lap over and over again, I went for 30-23. It was fun. Some combinations were just too enjoyable to the ear: 36-17, 37-16, 46-7, 47-6, 51-2, 52-1. The best was 50-3!
At the 43-10 count, Jack appeared. It was around 5.11pm. Finally I had company. The real guy. I was telling a colleague that if she thinks I’m crazy with my running she should meet the original, one Jacob Aliet. This guy's commitment is awesome. He runs like he is paid per run, per early morning run, per blogpost … he is just awesome. If you had an army, this is a guy you will want on your side.
From the 35th lap, I was over and finished but kept lifting a leg after another and moving forward.
Just as I crossed the line after the 50th lap, the alarm sounded - 2hrs done. So I did the last three laps to clear the 21km...
Thereafter I did 6 laps walking while drinking my water. After Jack was done, we did some heel-walk …then shared the fruit we had - he brought oranges, I brought bananas ... and left.
That was good.

PS
Our Lewa Marathon co-ordinator tells us the CEO may get us a slot at Lewa but ... I'd already given up on Lewa and made other plans ...
Let's see how it goes down.

Training Day 9: 8km, 50:21 min

2009-06-18T00:41:00.000-07:00

Lewa is off. Apparently someone didn't do their bit in having us registered. We were told of this on Tuesday evening. Too bad. But as the Swahili say, 'Kuvunjika kwa mwiko si mwisho wa kupika,' so my trainig will proceed as if I'm running on June 27th, 21km no less.
Yesterday the computer system was down in part of the office so we had to give up our computers for the team whose deadline was nearer than ours. That offered me a chance to leave early - and walk 11km home - which I did.
I took the usual route: Kenyatta Av - Valley Rd - Argwings Kodhek Rd - Gitanga Road. I 'had it all together' - tie, cufflinks (Nzisa Muli's words, not mine. A colleague, very sharp designer if ever there was one). My walking had thus to be inconspicuous - slow, measured and as if I was walking to a spot 100m ahead.
Carrying my two books and three newspapers, I walked calmly home. So many people were walking (I think they cannot afforf fare) and there were so many vehicles on the road. This is truly a rich man's city. Those cars ...
To the present.
The alarm went off at 459am as usual but I delayed for about 5 minutes, got up, dressed and was off. Right outside the gate, I came across two guys trying to start a matatu whose battery, I guessed, was flat. They requested I help and I did so - part of a warm up, you know.
At 515am, I started the running. There was much on my mind - a new leave policy that would rob me close to 8 days, the cancellation of the Lewa sponsorship, a crafty creditor/middleman who was about to con me of 39,000 bob ... so much.
Just as I was approaching the Precious Blood church, I heard someone running behind me. In a minute he overtook me - he was an early runner like me. That was great company, I tell you. So, I chased after him for about three minutes then fell back to pee ... and I never saw him again.
All went well. It was light, my speed was better, the legs were cool and the road was familiar. Traffic too, was light.
Down the river, up the hill (huge trucks by the roadside, dumpsite, with their lights dimmed), ILRI fence, the gate, the roundabout, two laps and back.
Just before ILRI, the road is being recarpeted so it is narrower ... thank God there wasn't much traffic.
Also in short, short supply were the runners: only three ...
Anyway, beautiful morning, wonderful wind, sweat...
Eight kilometres gone, 50 minutes done and I'm feeling ok ...

PS
1. The Ndakaini marathon date has been confirmed: It's on September 19th
2. I'm joining Jack on July 19th for a 23km run

Training Day 8: 10km, 60min

2009-06-15T23:45:00.000-07:00

I promised to do a one-hour run yesterday to make up for the hour that I missed on Sunday but a combination of factors made sure I couldn't. For one, the 11km I walked took a toll on my feet; two, I was exhausted. I think the rain had an effect too. So, come Monday at 5am, I just slept .. and woke up at 8am!
The alarm went off at 459am and I was up, dressed, some toilet thingy and off. As is usual at that time, there were few people on the road - some matatus were still parked at the petrol station. I thought this odd. It was 510am, how could the matatus.. anyway, never mind.
The run started at 5.13am. The first 30 or so seconds were not so good to me. The oncoming vehicles had their full lights on; I could not move as well as I would have liked. Damn the drivers. Never one to let such little matters come between me and my lovely run, I went on. Left leg, right punch, right foot, left punch, hmm, hmm, left punch, right foot ... on and on and down the river.
As is the case when I run, I kind of draft the blog in my head. I imagine the first line, I rewrite it. I polish it. I discard it. I pick another. A song comes to mind (today it was Tupac, Freddy Jackson, Oliver Mtukudzi), I say to myself I'll mention it in the blog ... a Bible verse intrudes into my thoughts (it is always Ps 121:1-2), I shove it aside; another song, an expression from my previous night's reading ... it's just a world of its own...
So up the hill after the river. My legs are feeling my weight. I try to guess the ditance covered. 2km? No, that should be one-and-a-half. No, two-and-a-half? What the heck, I am here to do an hour at a pace that is slightly above that of a jog... so what is 2km anyway?
Now approaching the ILRI fence... or is it that the fence has come up too fast? What's the difference, I keep on. Left foot, right punch, right foot, left punch, leftfootrightpunch, rightfootleftpunch, leftfootrightpunch, rightfootleftpunch, on and on till I get to the roundabout. This time, I did just a lap and ran back. My plan was to run for 30 min - I set the alarm to go off 30 min after the start of the run - then retrace the route back. After the lap I ran down to just before end of the ILRI fence and the alarm went off then I turned back and ran to the roundabout, one lap and I was on my way back smiling to myself and feeling good.
Runner one appeared just as I was heading to the roundabout. He opened the door to other runners, in a manner of speaking, for I met 12 others by the time I finished my running. In my previous run, I counted 21 runners and Jack doubted it. His argument was that you can't count that number of runners. I did. Today, I counted 13. It's easy coz they run singly and at irregular intervals ...BUt his point must have been that when you are running, you pay attention only to the road ahead... A man's mind must be let to wander and ponder over such mundane things as who else is crazy enough to be running at that time, no?
I've picked up a slight injury of the inner thigh. The friction between the inner lining - more like netting to me - and my thigh resulted in a bruise on Sunday. It came back today at around the 7th kilometre. I must get those biker shorts ...
Finally, my run came to a stop, to be continued on Thursday - I am not ruling out tomorrow, just to recover that one hour I lost.
Sixty minutes, 10 kilometres more and the legs are smiling.
By the way, I rested Lisa, my old running shoes, for good. The current pair, bought at the Jogoo Road secong hand shoe stalls at a princely sum of 2,500/- (two-thousand-five-hundred-shillings my guy) are doing just fine. I nicknamed them Truphena - they are true to my feet and the road. Long live Truphena.

PS
Our Co-ordinator for the Lewa Marathon, Samuel Mbau, sent an e-mail asking us to re-confirm our participation. I wonder what he is up to.
Apologies to Mejumaa Mbaruku for 'snubbing' her at the track on Sunday. I am poor of sight so I use glasses. However, I run without them. She was at the track, all right, and with her two beautiful girls. She called out my name but somehow I didn't connect the 'calling,' the sound, with her. POle Mej. I feel like Samuel of the Bible who missed out on two calls from the Lord, all the while mistaking them for Eli's (1 Sam 3:1-9) ... (I'm not likening myself to Samuel and I'm not likening Mej to Eli but ... it's a nice thought!

Training Day 7: 11.2km, 65min 32 sec + 11km walk

2009-06-14T12:10:00.000-07:00

Another day of disappointment.
I set out to run 2hrs – and secretly wanted to do 53 laps – 21km but ended up doing 28 laps – 11.2km, got drenched and walked 11km.
I woke up feeling good, especially after sleeping for over 11 hours. For breakfast, I had three slices of bread, two fistfuls of groundnuts, two boiled eggs and a cup of black tea. An hour later, I made ugali and sukuma wiki. Then I set off for the track.
I got to the track at 4.07pm and started off at 4.11pm, all set to stop at 6.11pm. There was one guy running and a number of guys waiting to play soccer on the pitch. Going by the SUVs parked nearby, these didn’t look serious soccer players, rather some execs just letting off steam. Anyway, let each have their sin.
My form was good. I did the first 10 laps at a great pace. I just loved how I was feeling and how the legs were responding to the track.
All through, I was joined by five guys – at different times. They were all fast and after a lap or two they droped out did some semblance of push ups, stretches then disappeared off the scene the same way they got on it, fast.
Unfortunately, none of my workmates showed up for the run not even after a friendly invite that read in part, “Carry some water and come dressed unless you are ready to do so in the open – there is no dressing room.”
At the 20th lap, it looked like it was going to rain any second but I ignored it and ran on. Lap 21, lap 22, lap 23, lap 24, lap 25 … drops of rain. One, a long wait, another. A lull. Then two-three drops. The 27th lap, it sort of drizzled but on the 28th lap, it came down consistently. I’d carried a small rucksack. In it were a book, my cellphone, specs, a thirst and a bottle of water. I couldn’t care if they all got wet but for the phone and the book. So I stopped, picked the bag and walked away.
I didn’t go far for it now literally poured and I had to take shelter at some place in the university. After the rain subsided, I continued with my walk. Valley road, one, two, one, two, I went. Then Argwings Kodhek, hoo haa hoo haa hoo haa, I continued. Before long I was in Yaya. It had rained here too for there was mud all over the road. On and on I went then turned to Gitanga Road and before long I was in the house – 22km covered but the joy of covering them having been lost in the disappointment of not running for two hours.
Tomorrow, rather than rest, I will do an hour …

Training Day 6: 11km walk

2009-06-13T11:21:00.000-07:00

It wasn’t as it should have been. I didn’t run, not even for a minute. When I was supposed to be out there, kicking the air before me, muscles in shock as they realized kumbe they can do these things, I was dead asleep; very much a worker’s slumber – so complete nothing else seemed to matter.
As fate – or should I say some wise-ass in IT? – would have it, we couldn’t put the paper to bed by the time the system went into auto-maintenance thereby shutting us out. The guy with the know-how was nowhere to be seen. We waited 5 min, 10, 15, 30 then we said, ‘Heck, let’s get our asses outta here. We’ll sort it out tomorrow.’
Anyway, I got home at 3am and was asleep by 320am. At 5am, I just couldn’t get up … so I didn’t run. All the same, when I finally got up, I opted for squats and crunches, 25 apiece. I felt nice.
Done with the usuals – bathe, breakfast, catch a bus, get to the office, wish Sara (my lovely workmate who after a trip to Germany is looking hot these days!) a lovely birthday, get down to cleaning up the page blah blah blah …
In the afternoon, I decided to walk home, 11km away. On my way Ipassed by a friend’s office. Unfortunately, I went to the wrong building, walked 5 sets of stairs up then down! I didn’t feel so bad about it, after all it was a form of exercise. Good people, preparing for the marathon makes you that generous and positive – but do I say?
So I set off by foot. An easy pace, looking around and enjoying whatever there was to enjoy. Past Uhuru Park I saw couples smiling into each other’s eyes and I thought it beautiful. It costs almost nothing to spend the afternoon lying on the grass in Uhuru Park but the fact that the couples are there just says so much.
Further ahead, up Valley Road, then Argwings Kodhek to Gitanga Road. After Valley Arcade, there was a traffic jam that stretched all the way to Kawangware … I got home earlier than those who’d left Valley Arcade in vehicles. How nice.
So tomorrow I do 2 hours at the University track. I invited guys we are going to Lewa with; I am not sure if they will turn out but I will be there to run, 120 minutes or more. Then I will walk home …
And the running continues …
The TV is on and Preacherman Joel Osteen is going on and on…’Don’t make decisions that you gonna regret… You will see your dreams come. It may be Friday but Sunday will come. God is looking for people that have a made up mind…’ Amen.
“I may not see it happening now but I know it is on the way” Yippee!!!!!!!!

Training Day 5: 8km, 53 min

2009-06-11T01:49:00.000-07:00

Today, I almost did a 30-min run but for the beautiful morning. First, the moon was still up (somebody tell me how to put that in correct English) so it was light enough and I could dodge the potholes quite easily. (Note to Charles Nyende: This time I wasn't night running, tee hee!).
Second, and most important, it was cold going on to chilly. I enjoy such weather unfortunately, you don't get to sweat as much as you would love to.
I can't believe almost everyone is asleep at such a time. They should be out and enjoying the cool breeze ... It is the best time to be up and about. It is so quiet, the air is fresh... just great.
Anyway, I was up by 4:58am and ready by 5:03am but started running at 5:17am. The caretaker tried to engage me in some silly banter but I waved him off, "Hey, acha nipige tizzy kidogo. Story baadaye."
I was a bit faster than the previous day for in my mind, I wanted a 30 min run. That was not to be. As soon as I got past the bridge, I thought, "What the heck, who'll punish me for doing a 50min run? No one!" So I went, leg in front of the other, punch in the air after another punch in the air .... all the way to Uthiru.
No one on the road, really. Yeah, I met some three young men just after Precious Blood Riruta. They were speaking at the top of their voices. I concluded they belonged to the friend side of the fence so I ran past them. Down the bridge, up the hill, some huge lorries, some excavators by the roadside, a van here, a matatu there... before long I was at the ILRI roundabout and taking my laps.
I was more focused too, trying to maintain the correct posture as advised by Jack while thinking of the running strategy next week - whether to do some speed runs or just stick to adding kilometres to the legs. I was also thinking of take up that challenge by Jack that I try the Gitanga-Valley road route. I would love to take it but part of the road to Congo is full of people and the matatu guys there are crazy, high or a lethat combination of the two. Equally, this side of town doesn't appreciate some guy running in the morning, they may just dispossess me of my shoes, watch and even clothes. But I will try soon - right after Lewa.
I met a total of seven runners - all after 545am. I guess that is the time most runners take to the road, for whatever reason.
After my five laps at the roundabout I got back, longer strides now and feeling the leg meet the tarmac. Nice feeling...
I got to the house still full of energy. It didn't feel like I'd done 8km at all: no muscle-scream, no much sweat, no ... just great. Once in the house, I did some 25 push-ups ... I'm in a bad shape when it comes to push ups...I don't even like them!
Anyway, another 8km done, 53 minutes gone. A few more runs then the 2hr Lewa goal will just be a walk in the park while sucking on an ice-cream cone ...

Training Day 4: 8km, 58 min

2009-06-09T14:22:00.000-07:00

Better late than never. I failed to update the blog yesterday but here I am. Welcome folks.
Woke up the usual time, just before 5am, changed and off, I went.
I wasn't feeling so fit - my right foot was complaining while the body was wailing for five or so more minutes of sleep. Since we had a staff meeting at 8am, I had no minute to spare.
At 5:14am I started my thing, a leg after the other, fists pumping the air and the breath coming in quick succession - such a lame expression but there it is. My target was 50 minutes. Jack said that I need not confine myself to the 30 min, I can push it up to 40 min or 50 min. This was a 50 min run so I was ok and all set.
The pace was comfortable and easy and within no time I was at the roundabout. Did five laps then ran back.
There were just five runners. I guess being a Tuesday most woke up and prepared for work, perhaps leaving the running for Saturday.
All in all a great run.

PS:
I think I need to consult a doctor. In the third lap at the roundabout, I got disoriented and had to take some time to get my bearings - I almost took the route to the bridge thinking it was the ILRI route but thank God I got my direction in good time. I think I need to see a doctor. This is the second time I am getting disoriented just like that. I hope it's not some disease that is creeping up on me.

Training Day 3: 18km, 103 minutes

2009-06-07T11:49:00.001-07:00

I did 45 laps on the track, that is 18km (45 by 400m), in the afternoon/evening – from 4.37pm. I did 44 laps n 100 minutes but opted to add one more lap to get a round andd friendly 18km. Average 5 min 40 sec per lap.

The track was deserted when I got there but by the time I left, there were four other runners. From the way they were running, they are either just enthusiasts or short race guys – they were running so fast that just the thought of following them disoriented me and made my head spin.
I slowed down at the seventh lap but pushed on till the 45th lap. My mind was on 100 minutes – the laps just came. I wasn’t in the best of frames to take on the track, and not 100 minutes of pounding the track.
On Saturday, I travelled to Kitui – 3 hours from Nairobi. In the morning, I did some local tourism and went climbing Nzambani Rock, quite an energy sapping thing, to say nothing of my fear of heights. So when I went to run, I was really low on energy. Just four bananas and half a litre of milk.
After the run, I was all hungry but I chose to walk to Yaya Centre from where I took a matatu home.
Indeed, Lewa is manageable in under 2hrs ..

Training Day 2: 7km, 51 minutes

2009-06-05T23:16:00.001-07:00

I would be lying if I said I woke up at 5am; I didn’t. I didn’t sleep at all. I got home from work at about 4.48am. That is not strange for a Saturday – we go to press on Friday. Come every Friday, we arrive at work resigned to getting home the next day. We just screw up, somehow, every Friday.
Anyway. As soon as I got to the house, I changed into my running gear, lazied about a bit then set off. The usual routine: walk about half a kilometer to Naivasha road then start the run. That was 5.20am. I was committed to doing 30 minutes – 15 minutes to and 15 minutes back.
Ku ku! ku ku! Hhm! Hhm! Hhm! I went. Metres, turned into tens of metres then hundreds then kilometres to match the change of seconds into minutes. My breathing changed from the easy almost noiseless type to an audible pant but I kept on. The sweat was pouring, the t-shirt soaking it all and I was feeling good, never mind the thigh muscles were speaking a language of their own.
It dawned on me that the route was pretty unlit except for a few security lights: one before the river, another just after the dumpsite then the few lights at ILRI’s fence all the way to the gate. Thereafter as you take the roundabout , you get back to darkness. And it seems some moron has been digging up the road thereby exposing me to leg injuries. Who is in charge of the lighting and what is he doing? Hold on, where does Nairobi City Council jurisdiction end and Kikuyu County Council start? Once I establish which local authority is in charge, I will write them a letter a week until they fix the street lights; you wait you will see. But wait, right after ILRI on the other side of the road stands a Kenya Power and Lighting Company sub-station!
Being a Saturday, the traffic – both vehicular and human – was almost non-existent save for one or two people, a vehicle here, a rickety matatu there and of course me – and Mbaraka Mwinshehe’s Dr Kreluu in my head.
Coming down the river, I thought I heard some sound like that of a person walking/jogging ahead of me. So I turned my ear to the direction of the sound knowing very well it could be my own feet. Two, three listenings and I could make out it was a fellow runner. And he was running in the same direction. What a joy!
Elated at the company, I went all the way to Uthiru thereby breaking rule number whatever: If the schedule requires 30 minutes of running, give it 30 minutes of running, nothing less.Thus, when the alarm went off signaling the time to turn back, I was so into the run I saw no harm in throwing in a few more minutes and in the process mileage to the legs. So I ran on all the while Mbaraka Mwinshehe’s Dr Kreluu is going like crazy in my mind.
I kept to a friendly pace all through. My breathing was light enough. The feet were co-operating and the breeze was ok. There was some pain in the chest, almost like a stitch but it somehow subsided.
On my way to Uthiru I met 6 runners. On my way from there, I met 21 runners, conspicuous in their dressing. May be I need to dress like them complete with a light-coloured nylon jackets that cover the head leaving only the eyes. But in that state, wouldn’t I be run over by a vehicle coming from behind? I am not sure I would hear it approach. Talking of vehicles, why oh why, can’t they be kind enough to runners and dim their lights as they approach you – the way they do with approaching vehicles? That light disorients one to no end.
Twenty-seven runners in the morning is encouraging. I’m tempted to change my tme from 5am to 6am. But 5am is so quiet you can hear yourself think. I’m not sure I want to shift to 6am – what with the crowds, the citi hoppas, KBSs, matatus…
Fifty-one minutes, seven kilometers done. Next stop 100 minutes at the UoN.
I love it.

Training Day 1: 8km, 61min

2009-06-04T00:14:00.000-07:00

I was up by 4:58am, thanks to three huge motivators: a) the cold bedroom; b) the irritating alarm clock, and c) Jack's near-jeremiad: "What price are you willing to pay to do a 2Hr half marathon? You must be ready to do it alone and be your own motivator and coach and running mate."
In another minute, I was all dressed up - stopwatch, tracksuit (just the trouser-part), Stanchart 2006 marathon t-shirt and Lisa, my near worthless but useful old running shoes. Oh, I always remember to carry my staff ID and 50 or 100 bob. You never know what awaits you. (The staff ID would help if I met cops or if, God forbid, I got run over by some vehicle or otherwise died, passed out etc. The 50 bob, well, what happens when I meet a hungry mugger? It is a slum...)
I left the house, closed the door, hallo-ed the watchman and out the gate. I walked for about half a kilometre to Naivasha road - my routine whenever I run in the morning - and started my running at 5:16am. A friendly pace.
It was still early, slightly dark and very few people on the road. Just perfect, if you ignore the unlit/poorly lit route and generous amount of potholes that adorn the 200 or so metres at the start.
So, this was it, I said as I ran. I was clear: I was going to do 50 minutes but no reaching Uthiru as a dumping site had come up just after the river. My plan was to get to the river and turn back, thrice, to make it just over 6km.
The first lap went well. I got to the river and turned back. On my way up, I met one guy also running. So, I am not alone this early? This is encouraging, I told myself.
On the second lap, it was more light, you could see a guy 20 or so metres ahead. This time round, I went all the way to ILRI's fence, a distance of over two and a half kilometres and turned back. Another runner, this time a girl/woman. Tall-ish, slender. A few metres down the hill, one runner, a man. Ah, so we were many.
I got to the river more relaxed, not worried about Mungiki nor marijuana smoking/puffing/inhaling chokoras.
Up the hill, I met three other runners, two men then a woman. It was now past 6 am, a few minutes to my target, 50 minutes. Somehow I got my numbers all wrong: I'd set the stopwatch alarm to go at 6:16, instead of 6:06. After the alarm went off, I ran for a minute or so, slowed down then walked my customary half a kilometre to the house.
Kawaida breakfast: Black tea, loaf and groundnuts ... then two cups of warm water ...
The journey to Lewa has just begun. This is a warm up; 61 minutes down, 1,000 or so more to follow. I can't wait to crow!
But Jack's words still ring in my mind: "What price are you willing to pay to do a 2Hr half marathon? You must be ready to do it alone and be your own motivator and coach and running mate."
One thing though: I need to follow rules. My schedule says 50 min but I did 61 min...
I am ready and willing. I just started.

Lewa, here I come

2009-06-03T03:39:00.000-07:00

I am preparing for the June 27th Safaricom Lewa Marathon. I'll be running the 21km race, sponsored by my employer.
To that end, I am embarking on a three-week training that will culminate in my finishing the race in 2hrs or less. So I asked my friend and running inspiration Jack Aliet for advice.
Here is his response:
"Three weeks is easy. I suggest the following - don't bother about speed for now: just focus on getting your body to learn to keep running for the indicated durations and days - the speed will come by itself. One rider is that you MUST follow the timetable - if you cant run in the evening, you must wake up early the next day and run for the indicated times. That is the most important thing: let the schedule guide you and tick away the runs one by one. Just get a stopwatch and do the runs religiously and I believe you will make it.
"As for food, so long as you are not eating chips, deep fried food and high-calorie types like cakes, eat to your fill. You should burn it successfully if you follow the timetable.
"Just follow the timetable STRICTLY. And if you are too busy to manage, acknowledge it to yourself but you need to be dedicated. Hata mimi leo niliamka 4:50am and will do so until October. That is the price I am ready to pay. What price are you willing to pay to do a 2Hr half marathon?
"You must be ready to do it alone and be your own motivator and coach and running mate.

4th June -50 Mins run - comfortable pace
6th June -30 Mins run - comfortable pace
7th June - 100 Mins run - easy pace
9th June - 60 Mins run - comfortable pace
11th June - 50 Mins run - comfortable pace
13th June - 30 Mins run - comfortable pace
14th June - 120 Mins run easy pace
16th June - 60 Mins run - comfortable pace
18th June - 70 Mins run - comfortable pace
19th June - 30 Mins run - comfortable pace
21st June - 140 Mins run easy pace
23rd June - 30 Mins run - comfortable pace
24th and 25th - REST AND GET YOUR LEGS
27th June Lewa Marathon"

So, join me as I document my journey to the Safaricom Lewa Marathon on June 27th.