New Boundaries - 33kms and 78kms week!

16^th March, 2014: Having a running stomach because of eating bad food at work...free meals, my momma should’ve taught me better than that. If I had ran on Saturday, my tummy would’ve cleared and I could’ve attained my new mileage PR of 100km in 7days. Too bad it rained the whole night on Friday till Saturday morning. I had planned on running on Kangundo road the remaining 22km to reach my 100km target but that was not meant to be. The whole day, I remained feeling mean from discomfort but then again I realized tomorrow I will get the chance to recoup my run that was forfeited.

 

During the week I had the following runs:-

Thursday 13^th – evening run from the office, go hard against the relentless strong wind, traffic, smoke and pedestrians and pull a 1:39 in 22kms – 13.21kms/hr

Tuesday 11^th – morning run to Kangundo road – a very relaxed run – 24kms in 1:52 – 12.81kms/hr, the rolling hills really give me the much needed push.

Sunday 9^th: 32kms in 2:24 – 13.24kms/hr which was a good long run.

Back to my uncomfortable self, woke up at 5:20am relieved on realizing that it’s a very good weather. I thoroughly drench myself (hydrate) because I knew I had to do something new in terms of either pace or distance or both. The sky is clear and the moon visible but I had to stay a little bit longer clearing my bowels. Leave the house at about 5mins past 6am. My garmin links to the satellite in no time and off we go!

Restrain myself in the beginning phase so as not to burn out sooner than planned. I had planned to have a PR but I hadn’t zeroed in on which one. Clear Innercore in 17’15” (4kms) and 7kms in  30’24” – a very conservative run with moderate speed. My legs are still fine and pace up a little bit – the Muthurwa climb doesn’t give much of a challenge and clear 10kms in 43’16” – still cautious. Upon reaching the Uhuru highway roundabout, I saw Jack easing off to Upper Hill with also another runner waiting to cross Uhuru highway into the Upper hill climb.

I fly past the dazed runner past the traffic and he didn’t hesitate to give chase. I trust the process we had started of piling miles in a week so I believe I can chase despite having ran 14kms already. I also proceed to give chase with the other runner on my tail. With Jack having run the previous day, I knew he would be doing an easy run so I will just pass him midway way before we get to the road going to Kenyatta Hospital or even earlier. The moment I started inching closer, Jack pulls a surprise on me…he was actually speeding up that hill, wow! I give chase like never before with the other runner hot on my heels. The runner passes me as we get to the second climb heading to City Mortuary. He is relentless but I play cool to see whether he can last, so I slowed down to get some air and also give him a good feeling. I hang on him for about a minute and then cruise past him once we near the City Mortuary roundabout. He looked at me with mouth agape thinking that we will be stopping at that roundabout…shell shocked!

Get into Mbagathi descent with Jack running as if he is just starting the run. Now looking back, I doubt if I could’ve ever caught up with him if it wasn’t for his shoe laces that had loosened up. I pass him tying them up but before long I hear his footsteps right behind me. This guy is unbelievable and he passes me again while going down the steep Mbagathi descent despite my pace of 3’48” in the 18^th km. He waves and diverts to the route back to his house. I have to recollect myself and focus on the remaining distance. Realize I am at 18kms in 1:18:39 and start pushing hard for a PR in half marathon.

Almost out of breathe at the 21^st km (91 mins 19 secs – new P.R. – previously 91mins 56 secs) slow down in the 22^nd km to get my energy back so as to re-channel it again properly and focus. Chasing another P.R. in 26kms which I attain in 1:53:05 (previously 1:53:47) but realize I couldn’t make the 28^th km within 2hrs so I decide to go along with how my body feels. I realize my P.R. of 30kms in 2:12 has been sitting pretty comfortable since September 2013, the time to change that is now! The new P.R. in 30km now stands at 2:10:46 (previously 2:12:30) and push a new P.R. in 32kms from 2:24:28 to 2:19:53 and also extend my longest run from 32kms to 33kms. My leg muscles are really burning yet I am not that tired. I could’ve managed another kilometer or so - that means I will need to pile more kilometers in a week to increase my mileage in the long runs. I cleared 33kms in 2:24:27 – average speed 13.68km/hr, average pace – 4’22’ per kilometer (best 21kms in 1:30:58). Here is how I rolled…

Kilometer	Time	Avg Pace
1	4:23	4'23"/km
2	8:36	4'13"/km
3	12:52	4'16"/km
4	17:15	4'23"/km
5	21:37	4'22"/km
6	25:55:00	4'18"/km
7	30:24:00	4'29"/km
8	34:40:00	4'16"/km
9	38:55:00	4'15"/km
10	43:16:00	4'21"/km
11	47:40:00	4'24"/km
12	52:00:00	4'20"/km
13	56:37:00	4'37"/km
14	1:00:59	4'22"/km
15	1:06:02	5'03"/km
16	1:10:38	4'36"/km
17	1:14:51	4'13"/km
*Fastest	1:18:39	3'48"/km
19	1:22:45	4'06"/km
20	1:27:00	4'15"/km
21	1:31:19	4'19"/km
22	1:35:45	4'26"/km
23	1:40:04	4'19"/km
24	1:44:20	4'16"/km
25	1:48:44	4'24"/km
26	1:53:05	4'21"/km
27	1:57:25	4'20"/km
28	2:01:46	4'21"/km
29	2:06:14	4'28"/km
30	2:10:46	4'32"/km
31	2:15:21	4'35"/km
32	2:19:53	4'32"/km
33	2:24:27	4'34"/km

 

I stretch and settle down to watch the 2013 ING New York Marathon with Jeptoo and Mutai damaging the other contestants, very refreshing!

 To focus on another 2 weeks of 90km plus before doing a repeat of the same route.

Eat | Sleep | Repeat | Conquer

Distance Running...

9^th March, 2013: I had only one run during the week since I wasn’t just feeling like running at all. The one run I had was a test of my patience and consistency but it turned out fine. That was on 5^th Wednesday – 21kms in 96 mins – the public service vehicles had gone on strike and so I had no choice but to run back home from work.

I have been unable to pull some serious PR for a whole three months now – even doing 14kms in an hour during my runs has been a pipe dream. Its time I change my running…increase my mileage!

Focus on distance and shelve speed for now – I need to find a formula of strengthening my legs. After some good three days’ rest, I feel ready for 32kms which has been elusive since January. 

Go through inner core – the first 4kms in 17:36 and then join Manyanja road and clear 5kms in 22:05. Join Jogoo Road and maintain the tempo – the temperature is pretty good for a long run despite the disorderly wind.  On point at 7kms in a flat 31 mins – Bus station crowded as always but sail through without a hitch. Decide not to punish myself with that hill after the Country Bus fly over and save myself for Upper Hill.

The 14^th km is on in 62mins and do my best run on Upper Hill – 1km in 5’14” that’s coz I did some self preservation – I could’ve made it better. Pass Jack on the Mbagathi descent – seems like he is doing a recovery run or just taking it easy.

On reaching Nyayo stadium, I decide to divert to Bunyala Road instead of Likoni Road just to increase my mileage. My half marathon is 93mins – do 26kms in 1:55 and 27km in a 2hrs. Then the real workout began with my thigh muscles burning and my feet heavy…

The 28^th kilometer falls in fairly quickly but the 29^th becomes a major drag coz of the wind and the hill when approaching Donholm roundabout. I must've looked at my garmin a few times just wondering and asking myself “are we at the 30^th km mark yet?”.

I was about to stop at 30km but then I asked myself, “is that all you have left?” and I am like “hell no, let’s dance”. I proceed to push all the way to the starting point and clear 32kms. When I stopped, I couldn’t walk properly and that’s when I realized that I had a better run than most of the other days. I was compelled to stand a bit to stabilize my footing and avoid staggering - 32kms in 2:24:56 which is an average speed of 13.24kms/hr - average pace of 4'31" per kilometer.

Kilometer	Time	Avg Pace
1	4:23	4'23"/km
2	8:41	4'18"/km
3	13:10	4'29"/km
4	17:36	4'26"/km
5	22:05	4'29"/km
6	26:27:00	4'22"/km
7	31:00:00	4'33"/km
8	35:25:00	4'25"/km
9	39:51:00	4'26"/km
10	44:16:00	4'25"/km
11	48:47:00	4'31"/km
12	53:14:00	4'27"/km
13	57:52:00	4'38"/km
14	1:02:18	4'26"/km
15	1:07:32	5'14"/km
16	1:12:16	4'44"/km
17	1:16:40	4'24"/km
*Fastest	1:20:28	3'48"/km
19	1:24:35	4'07"/km
20	1:29:05	4'30"/km
21	1:33:34	4'29"/km
22	1:38:07	4'33"/km
23	1:42:32	4'25"/km
24	1:46:57	4'25"/km
25	1:51:25	4'28"/km
26	1:55:58	4'33"/km
27	2:00:34	4'36"/km
28	2:05:15	4'41"/km
29	2:10:02	4'47"/km
30	2:14:55	4'53"/km
31	2:19:45	4'50"/km
32	2:24:33	4'48"/km

It is great to have such a long run, slow or fast but the ultimate challenge and the resultant effect on your body and mind is heavenly. For once I briefly dozed off after the run – a good indication that I finally did something. Can’t wait for another long run!
I am looking forward to an average pace of sub 4'30' per km in the next long run.

Eat | Sleep | Conquer | Repeat

1st Group Run in 2014

2^nd March, 2013: After an 88 kilometer road run the previous week, I was psyched up for a long run. I did one 18km run during the week which was very laborious since my legs had not recovered from the previous weeks mad run – 18kms in 1:25 – 4’39” per km. My target was 30km but hoped for 32km if shit goes down well. Jack informs me G.K. will be coming for the run too!

Both jack and G.K. arrive at exactly six am after I had properly dehydrated myself and ready to kick ass. I let the duo start off at Manyanja road while I take a lap in innercore – 4kms before the starting point.  My plan is to chase them down and I begin with a high momentum – clear inner core’s 4kms in 16:48 and 5kms in 21:07. Maintain good tempo and do 7kms in 29:51. Then suddenly my legs are gone, struggling for dear life after the 11^th kilometer which I do in 4’40” and out of I am out of breath!

Miss out on the 14kms within the hour by 89 seconds (1:01:29) and thereafter reduced to a walking pace on Upper Hill. Abandon the chase quest coz I am drained but pick up speed on Mbagathi descent. Catch up with G.K. at the Madaraka fly over.  Hustle hard to Enterprise road but my speed gradually reduces after Mareba. Push hard till the 28^th kilometer and then I am done. My thigh muscles are on fire and my legs are heavy, my knees are plain numb. Turn off my Garmin and do a slow run to the starting point. Find Jack doing stretches and get a few tips on stretching the calf muscle properly – the wall push is the ultimate calf stretch.

G.K. comes afterwards. He thought the group run was off and did a long run the previous day - this guy is doing alright coz he just did two long runs back to back!

I was hoping my 88 week run will translate to a better run the following week but shock on me coz things aren't always the way they look like. 

Kilometer	Time	Avg Pace
1	4:15	4'15"/km
2	8:17	4'02"/km
3	12:32	4'15"/km
4	16:48	4'16"/km
5	21:07	4'19"/km
6	25:29:00	4'22"/km
7	29:51:00	4'22"/km
8	34:13:00	4'22"/km
9	38:35:00	4'22"/km
10	43:03:00	4'28"/km
11	47:43:00	4'40"/km
12	52:11:00	4'28"/km
13	56:54:00	4'43"/km
14	1:01:29	4'35"/km
15	1:07:11	5'42"/km
16	1:12:00	4'49"/km
17	1:16:19	4'19"/km
*Fastest	1:20:13	3'54"/km
19	1:24:35	4'22"/km
20	1:29:04	4'29"/km
21	1:33:38	4'34"/km
22	1:38:13	4'35"/km
23	1:42:45	4'32"/km
24	1:47:17	4'32"/km
25	1:51:54	4'37"/km
26	1:56:39	4'45"/km
27	2:01:19	4'40"/km
28	2:06:08	4'49"/km

 In my next long run, I will attempt an average of 4’30” in the first 10kms so as to be able to clear 32kms – longer runs is the only sure way for me to strengthen my legs and build endurance, lose weight and build mental strength which I am desperately in need of. March is here so let’s march on!

88 kms week

After being informed by the Doc mid this month that my immunity is weak, I decided to redouble my efforts on taking care of myself by maintaining a steady budget for fruits in every meal - watermelons and mangoes are in season so I have them in plenty and bananas too. I feel different after seven days. I hope it works or maybe its all in my mind.But if the mind is convinced then the body will follow suit!
I had targeted 90kms after my Tuesday 18^th run of 21kms in the evening. Although it was such a drag, I managed to pull a 1:34mins – 13.32km/hr which was okay considering the pedestrians and vehicles on the road.

My second run of Thursday 20^th wasn't very bad either but a little slower. I had failed to charge my Garmin after my earlier run and after the 18^th km and beeped and went out. I got discouraged and terminated the run – over reliance on gadgets, my bad. I realize that the Garmin had automatically backed up the run statistics – 18kms in 1:21 (4’32” per km).

 My third run was on Saturday 22^nd – Took on Kangundo road with its rolling hills. Did 22kms in 1:40:52 (4’35” per km) and play it cool all the way so as to preserve a little energy for the next day’s 29kms which if I had pulled I could’ve accomplished my 90km in a week quest.

On Sunday 23^rd – I am still grinding. My knees go out a lot sooner than I expected but hang on all the way with a resounding beating on Upper Hill climb – 5’28” on the 15^th km is like walking pace. This is the ‘beat ya ass remix’ but I know one of these fine days this year I will beat its ass truly. I was already used to running in the cold so when the sun comes out I get dehydrated very quickly. Maintain the 13kms/hr the entire distance for 27kms – manage 26kms in 1:59:18 and 27kms in 2:04:07 . 

I had hoped to do 29kms but after the 27^th km I couldn’t go any further my knees went out and I couldn’t do even a slow jog – I was bereft of energy. I had to take a walk near Donholm bridge and I stopped to buy a slice of pineapple slice just to get back some energy to clear up the remaining 3kms.
Spend the rest of the day watching the download of Berlin Marathon - Wilson Kipsang crushing the world record and Eliud Kipchoge trailblazing. Its breathtaking!

Focussing on a repeat of another 90km in a week but spoilt for choice since I intend to crush 1:52 in 26kms and get Jack’s 1k – but after my second run of Thursday 28^th this week, my decision will be swift but for now it’s back to basics.

Eat | Sleep | Conquer |Repeat