I have finally got
the authority to update my blog. Since Jack decided to go head to head on 7th
September with the group run record and actually do justice to it, I thought it
has been a long drought on my end to have a new P.B. and since Ndakaini is just
a week away (six days to be exact), why not take a hit at one of my good
records. Records which I landed before I got injured and tumbled into the world
of complete walkers.
I got a calf injury
at the end of June and my feeble efforts to get back on the road since then have
continuously been met with resounding pangs of ‘not so fast’. I made the first
attempt on 7th July and the on the 3rd kilometer (15.29
minutes) my calf was on fire. I had to limp back home meeting others runners on
the way and all I could do is stare away as they sped by. I felt leprous,
unloved by the road.
I went back to the
grind again with a little more patience. I kept walking and embarked on the 30
day ab workout for two weeks. On July, 21st I decided to try again
since my muscle pain had faded away and felt ready to go. I even ran the first
and second kilometer smiling and thankful that I am finally back on the road.
Reminiscing of my good runs before the injury and in my daydream the
unthinkable happened. A sharp pain on my calf and my brief moment of blinding
insight was over just like it had begun. Distance covered 3.52km, another walk
back home and probably another two weeks of being a dummy, shit!
The walk back home
was long coupled with the sting of my aching muscle. Back to basics again, I
heap blame myself for being too ambitious. Continue with the 30 day Ab
challenge while patiently waiting for the day when I will be back on the
road. Rest Ice Compression (which I
didn’t know how to go about till later on) and Elevation. Jack later informs me
how the bandage works which I acquire quickly and get to work.
On 24th
July, I bandage my calf and go for a slow run of 14km, feel great and ready to
do a repeat soon enough. Decide to patient enough and wait for another two
weeks while doing the walks and other exercises. On August 4th, hit
the road but without the bandage because I feel I am fully healed. Take on the
City Mortuary route and I almost pull it off but on the Mbagathi descent
another sharp pain comes just below my calf muscle more painful than my
previous injury. Slow run all the way to Lunga lunga and take a walk on the 19th
kilometer and limp all the way home. Back to the grind and in a far much worser
position. Really feeling down , feel
like quitting but kept asking myself why did I even start if I was eventually
gonna quit.
What will I do with
the myriad running shoes, tights and yes, my garmin? A few days later, I find a
good three pairs of running shoes – Addidas, Nike and Brooks (glcerine). I feel
and see myself getting back on the road again real soon. Keep up with the
compression and attempt another run a week later. On 11th August do
a slow 14 kilometer (1:09) and follow up a day later with another 14 kilometer
(1:06). Weigh myself and realize I am 76 kgs, a whole 6kgs to put aside!
Get a very bad groin
injury during my Ab challenge routine. Proceed and purchase a weighing machine
to monitor that excess baggage. Feel behind schedule, bandage my leg and hit
the road again on 15th August from the office to the house – 17km in 1:18. Take a two days rest
assessing my fitness and on 18th August attempt a 21 kilometer in
1:39. I am out of shape but vow to get back in the game. I am still running in
bandages and decide to step up my mileage in the following week. The groin pain
persist and I go for painkillers. Ponstan Forte – makes me feel like a monster.
Do 17k in 1:15 (13.53 km/hr) on 20th August, the best I have ever
done on my evening route (fastest mile 6:19). Follow up the next day with
another 17k in 1:19 just to improve endurance and toughen up the leg muscles.
September 1st in 2:02 – damaged again
by upper hill because of tired legs. I will definitely come back prepared next
time.
Plan to hit 26kms on
24th August, given a quick reality check by the upper hill climb, it
literally grinds me to a walk for about
5 secs. I only manage a measly 22.5k and I am down and out. Run walk the
rest of the distance. Disappointed by the run but there is no such thing as a
bad run. My fitness is squarely in question and I vow to get it back. Put a
target of 85km in the week that follows. Tuesday 27th hit Kangundo
road – 21.26k in 1:38 the hills damage my legs. The day after, run from office
to home – 17km in 1:16 and on Friday 30th take down kangundo road
again – 21k in 1:39, my legs are really shredded. To complete the 85k target, I
have to do 26k which I take on
On 3rd September,
take on kangundo road again – 22kms in 1:43kms, the hills are damaging but
stand up to them. Decide to take a break and let my feet heal for a real run -
a 30km record breaking run.
Back to Jack’s new
records on the group route and 14kms in an hour – I decide to sleep over my
30km record of 2:16 and vow that its gotta go. Out of the house by 5:45am and
ready to break a record or die trying. Clocking 30'49" mins in 7km, 10km in 44'06"
mins, 13kms in 58'14" – an improvement on the upper hill climb. Attack the Mbagathi
descent and manage a 3:37 in the 14th kilometer. Persue the 21
kilometer record and clock 1:31:08, a new record. Manage a 27km in 1:58:38 – lose my
concentration, step on a stone and twist my ankle. The pain is excruciating, I
make an abrupt stop and assess my condition. Resolve not to ruin such a good
record and proceed with my run limping. Stop immediately after clocking 30km
because I am completely dehydrated, time 2:12 – slash my old record by 4 mins!
Finally get a morale booster for the Ndakaini run.
Lesson from the run: Get your head straight and the body can do anything.
My garmin statistics are as follows: 30kms in 2:12:30, fastest 5k in 20'52", fastest 10k in 42'19", fastest mile in 6"10", fastest 1k in 3'37", average pace is 4'25" (13.57km/hr) .Here
is how I rolled:-
| Kilometer | Time | Avg Pace |
| 1 | 4:28 | 4'28"/km |
| 2 | 8:56 | 4'28"/km |
| 3 | 13:27 | 4'31"/km |
| 4 | 17:47 | 4'20"/km |
| 5 | 22:02 | 4'15"/km |
| 6 | 26:23:00 | 4'21"/km |
| 7 | 30:49:00 | 4'26"/km |
| 8 | 35:10:00 | 4'21"/km |
| 9 | 39:42:00 | 4'32"/km |
| 10 | 44:06:00 | 4'24"/km |
| 11 | 49:11:00 | 5'05"/km |
| 12 | 53:52:00 | 4'41"/km |
| 13 | 58:14:00 | 4'22"/km |
| 14 | 1:01:51 | 3'37"/km |
| 15 | 1:06:04 | 4'13"/km |
| 16 | 1:10:25 | 4'21"/km |
| 17 | 1:14:44 | 4'19"/km |
| 18 | 1:19:08 | 4'24"/km |
| 19 | 1:23:14 | 4'06"/km |
| 20 | 1:27:35 | 4'21"/km |
| 21 | 1:31:56 | 4'21"/km |
| 22 | 1:36:11 | 4'15"/km |
| 23 | 1:40:36 | 4'25"/km |
| 24 | 1:44:53 | 4'17"/km |
| 25 | 1:49:24 | 4'31"/km |
| 26 | 1:53:47 | 4'23"/km |
| 27 | 1:58:38 | 4'51"/km |
| 28 | 2:03:08 | 4'30"/km |
| 29 | 2:07:51 | 4'43"/km |
| 30 | 2:12:30 | 4'39"/km |
2 comments:
Amazing! Congrats! Thanks for this detailed report. So we can actually get that sub 1:30 this year! Very inspiring! And on a hilly route. You really did justice to Muthurwa and Upper Hill route this time! And 3:37!???? Amazing. This makes me wonder about what the limits of what we can do are. I had no idea you struggled so much with the injury. But it also seems you worked on being fit even as you suffered from the injury. I believe that helped your comeback a lot. And of course your mental toughness has contributed a lot to these results.
Wow.
Thanks and it is now clear, a sub 90 mins is inevitable. I had my eyes on Upper hill and I really looked forward for a sweet comeback. I also took advantage of the decline on Mbagathi just to test whether I can handle the Ndakaini steep descent. My injury has been a struggle and a pain, i have left out some issues too. The Ab challenge is very important if you are planning a comeback and of course the mental and psychological strength. I am now nursing my ankle injury, i hope it wont get in the way of Ndakaini.
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