I write this post from Nairobi airport, as I await my overnight flight to Amsterdam. I am sad to have left, I had an incredible month, but I am also incredibly excited about the upcoming indoor season. Indeed, I will be keeping this blog going through the next couple of months to track how my performances go following on from my training in Kenya.
Tuesday involved a hill session in the morning. Following a 30 minute warm up, the session started, and involved 5 long efforts with jog back down recovery, followed by 5 by long effort, jog to start of short effort, short effort, jog back to start of long effort. As is tradition with training in Kenya, the early efforts started steadily, but soon built up, and by the end of set 8 I knew just how hard I was training. I was very pleased with how I was running though, and dug in for the last couple of sets to complete a great season. I was exhausted, but it was just the warm down to go. Then I was told that the warm down would be 1 hour. I asked if the coaches were joking, but I knew they were not, the hard session in Kenya are very hard. So it was off for the longest warm down of my life. It felt like an eternity (and I was only crawling along) and I can safely say I will never complain about the run home from Coombe Dingle in Bristol after a session again (a mere 20-25 minutes). But eventually I got to finish, incredibly tired. As Coach Simba said, he had killed me twice! It was a very tough session, but as the Kenyans are brilliant at, following a very, very tough session is a period of extended, very easy recovery.
The next day, and my final training day, was a technical drills session. As I have stated previously I had been led to believe that Kenyans spent little time on technique and strenght work. This is fundementally not true, the way they do it is just different to that in the west. I am very excited to bring home some of the new ideas I have learnt and impliment them into training back in England.
And so finished an incredible month. The training was great, I am in great shape and met some amazing people. I guess one of the true tests for how successful the period has been will be the upcoming races, but if possible I would love to return before the outdoor track season. I believe this training can only have benefitted me.
So what is the secret of Kenyan running. The answer is there is no secret. There is a massive enthusiasm for the sport, and many many people compete. When you have this quantity of athletes you are sure to unearth some exceptional talent. Added to this is a tradition of success, and as everyone knows, success breds success. Athletics also provides a fantastic opportunity, and with so many people trying to achieve in order to improve their lives, it is no wonder that people are forced to strive to exceptional levels to achieve. As to the training, there are definite differences to Western training, but there are no secrets, and all training is based on very well established scientific principles. Training sessions are varied to overload the various elements of stamina, speed, strength and technique. Tough sessions are very tough, but are then given a significant periods of recovery. Indeed there is at least one complete rest day every week (how many of the top Western athletes can say they take this much recovery) and many afternoons are rests or at most incredibly easy recovery runs. Once you choose to be an athlete and join one of the training camps, the lifestyle is also one incredibly conducive for improving running. There are no stresses for the athletes, all they have to do is train, sleep, eat (food is cooked for them) and relax. The diet is incredibly natural and healthy, and bed times are strictly 10am. Also, it is true that the Kenyans get the opportunity to live an train at altitude. This is an advantage over many athletes, but is by no means unique, look at Font Ramau in France or Boulder in USA.
So there are no secrets, just a large number of logical factors that contribute to athletic excellence in Kenya. But what is more important is that the Kenyans, both athletes and coaches, do not want to keep their training secret. They want athletes from across the world to come over, to observe how the Kenyans train and to bring their own ideas which may be new to the Kenyans. They do not want the rest of the world to fear them either, but to rise to the challenge and compete against them. They enjoy being the best, but they want the rest of the world to put up more of a challenge. They find the fact that the world cross is now only takes place every two years very disappointing, and are worried that maybe in the future there will be one world championships for Africa and another for the rest of the world in distance events.
So there you go, I hope you enjoyed my waffle! and see you all very soon back in hot, sunny England!
Bristol & West Athletics Club athlete Steve Mitchell will be pounding the dirt tracks of the Rift Valley in January after being invited to the High Performance Training Centre at Eldoret by Kenyan athletics legend Kip Keino. Read about his experiences here.
Thursday 27 January 2011
Monday 24 January 2011
Race in Eldoret
On leaving the internet cafe on Friday, I walked out to find that the traffic in Eldoret was at a stand still, the place was heaving and security was high. The reason, the president was in town. Then about 10 minutes later, I saw his entourage drive past, very exciting.
Saturday was meant to be an easy day of refreshing the muscles for most athletes in the camp, because of the race the following day. However I was not reassured when I looked on the board where the days training was put, and it said 30 minute easy run, followed by "prison". That did not sound too easy! "Prison" turned out to mean 30 minutes in the nearby river, which acted as an ice bath. This definitely eased off my muscles, but I was freezing by the end, and it took my a good 10 minutes to warm up!
After an excellent training week, it was a rest day for me on Sunday, but not for those athletes racing in the Discovery cross country race in Eldoret. We got there early, and so I had the opportunity to see all the races, from the youngsters right through to the seniors. It was incredible to see both the enthusiasm and the sheer quantity of athletes competing. In the junior mens race alone there were over 500 athletes. When you have this enthusiasm, this number of athletes competing and a national history of success to aspire too, it is perhaps little wonder that Kenya is the worlds most successful cross country nation.
During the junior races, competitors were wearing whatever clothes they could, and almost all ran barefoot. Noone cared if they did not have specific running gear, the enthusiasm to just compete and have a great time was incredible, almost as incredible as the speed of the leaders in the junior races. As you moved up the age groups, more and more athletes started wearing specific running gear and spikes, but there were still many barefoot runners, many of whom came very high up the field and ran at speeds that would probably secure British athletes GB cross country vests. This emphasised that to make it as an athlete in Kenya you have to train incredibly hard, and be incredibly good. This surely can be added to the list of reasons that make Kenya such a great athletics nation.
I was also introduced to an athlete formerly based at Kip Keinos training centre, and who was to run in the 12km senior mens race. His name is Asbel Kiprop, the Beijing Olympic 1500m Champion. This emphasised the quality of the Kip Keino training camp, and of coaches Simba and Ngere who had been looking after me. Hopefully the benefits I gain from this (and hopefully future) visits to the Kip Keino training camp will include the opportunity to meet Asbel again, on the start line of future major international events.
Saturday was meant to be an easy day of refreshing the muscles for most athletes in the camp, because of the race the following day. However I was not reassured when I looked on the board where the days training was put, and it said 30 minute easy run, followed by "prison". That did not sound too easy! "Prison" turned out to mean 30 minutes in the nearby river, which acted as an ice bath. This definitely eased off my muscles, but I was freezing by the end, and it took my a good 10 minutes to warm up!
After an excellent training week, it was a rest day for me on Sunday, but not for those athletes racing in the Discovery cross country race in Eldoret. We got there early, and so I had the opportunity to see all the races, from the youngsters right through to the seniors. It was incredible to see both the enthusiasm and the sheer quantity of athletes competing. In the junior mens race alone there were over 500 athletes. When you have this enthusiasm, this number of athletes competing and a national history of success to aspire too, it is perhaps little wonder that Kenya is the worlds most successful cross country nation.
During the junior races, competitors were wearing whatever clothes they could, and almost all ran barefoot. Noone cared if they did not have specific running gear, the enthusiasm to just compete and have a great time was incredible, almost as incredible as the speed of the leaders in the junior races. As you moved up the age groups, more and more athletes started wearing specific running gear and spikes, but there were still many barefoot runners, many of whom came very high up the field and ran at speeds that would probably secure British athletes GB cross country vests. This emphasised that to make it as an athlete in Kenya you have to train incredibly hard, and be incredibly good. This surely can be added to the list of reasons that make Kenya such a great athletics nation.
I was also introduced to an athlete formerly based at Kip Keinos training centre, and who was to run in the 12km senior mens race. His name is Asbel Kiprop, the Beijing Olympic 1500m Champion. This emphasised the quality of the Kip Keino training camp, and of coaches Simba and Ngere who had been looking after me. Hopefully the benefits I gain from this (and hopefully future) visits to the Kip Keino training camp will include the opportunity to meet Asbel again, on the start line of future major international events.
Friday 21 January 2011
Remembering that I am a sea-level athlete
As mentioned on previous posts, the Kenyans are masters at balancing hard training and recovery, and following the track session early on Wednesday morning, Thursday was an easy day. I went for a steady run with two of the German athletes who are staying here until Sunday until moving up to even higher altitude at Iten for 12 days. Only later did I find out that one of the German athletes I ran with was the European 10000m Champion in 2006, the quality of athletes drawn to this area to train is incredible. Most of the rest of day involved watching a video lent to me by Coach Simba which had all the major championship 1500m finals from 1924 to the end of the 20th century. For most people, this would probably be one of the most boring videos ever. But if you are hoping to make it at 1500m, it is a great insight to the tactics used by the greatest milers of all time. And a common pattern establishes itself. The best athletes always confidently put themselves in 2nd or 3rd place, on the shoulder of the leader, not letting themselves get boxed in. They respond to any moves made, until the right moment, when they make their decisive attach, and normally win. This attack can be from a variety of positions depending on the athlete and their own strengths. For anyone trying to learn the event or struggling tactically, it is a great teaching video. Thus Coach Simba had ensured that even on my rest day I was learning about the event.
Friday morning involved another interval session, for me this time 12x400m with 90 second recoveries on the straight road outside the Kip Keino High School. I was a little disappointed initially to be told to run separately from the Kenyan athletes, who were given 45 second recoveries, because of the altitude. However I soon realised that the coaches knew what they were talking about. This was the first speed session I had done with relatively short recoveries since my 8th day here, and if I had tried to do it with 45 second recoveries I just would not have been able to get the oxygen required during the recoveries. Even though I am getting used to the altitude and its training benefits will be massive, I am still naturally a sea level athlete.
On Sunday is another cross country race, and apparently this is a big one. Most of the athletes at the centre and who train with us will be competing, and it will be great to watch. The athletes are trying to persuade me to compete. If this was October-December I would be up for it. However I am sure a 12km cross country at altitude against Kenyan athletes will take me a long time to properly recover from, and as I am hoping to start my indoor season one week later, I am not sure doing the race is the most wise idea. Getting into great shape for the indoor season was one of the main aims for the trip after all.
Friday morning involved another interval session, for me this time 12x400m with 90 second recoveries on the straight road outside the Kip Keino High School. I was a little disappointed initially to be told to run separately from the Kenyan athletes, who were given 45 second recoveries, because of the altitude. However I soon realised that the coaches knew what they were talking about. This was the first speed session I had done with relatively short recoveries since my 8th day here, and if I had tried to do it with 45 second recoveries I just would not have been able to get the oxygen required during the recoveries. Even though I am getting used to the altitude and its training benefits will be massive, I am still naturally a sea level athlete.
On Sunday is another cross country race, and apparently this is a big one. Most of the athletes at the centre and who train with us will be competing, and it will be great to watch. The athletes are trying to persuade me to compete. If this was October-December I would be up for it. However I am sure a 12km cross country at altitude against Kenyan athletes will take me a long time to properly recover from, and as I am hoping to start my indoor season one week later, I am not sure doing the race is the most wise idea. Getting into great shape for the indoor season was one of the main aims for the trip after all.
Wednesday 19 January 2011
Getting used to waking up at 6am to train
Compared to Monday, training on Tuesday and Wednesday was more similar to that which you would expect in England. Tuesday involved a steady 76.30 minute run in the morning following by a recovery run in the afternoon, whilst Wednesday signalled my second track session here in Eldoret. The main difference to England is waking up at 6 in the morning for both sessions. However I have got used to it (I never thought I would say that I was used to waking up and training so early in the morning) and there is something very satisfying about having already done the main training session of the day by 8.30am. Training patterns are just different in Kenya, the number of people training as dawn rises is incredible.
I was also concerned that it would take me a few days to recover from Monday's session, but I felt like I was flying around the track. It is a great feeling when you have those days where you are going flat out and are trying as hard as possible but at the same time it all feels so effortless.
The lifestyle is ideal for athletes, if you can cope with all the time spent relaxing. You train hard during the tough sessions, but then have plenty of recovery time without having to rush about like you seem to have to do in the Western world. Recovery is regarded as part of training, and recovery doesn't just mean not training, it means totally relaxing. Writting this blog is probably the most mentally challenging thing I am doing at the moment!
I think it going to feel weird when I get back to England. It is almost starting to feel like home here in Eldoret.
I was also concerned that it would take me a few days to recover from Monday's session, but I felt like I was flying around the track. It is a great feeling when you have those days where you are going flat out and are trying as hard as possible but at the same time it all feels so effortless.
The lifestyle is ideal for athletes, if you can cope with all the time spent relaxing. You train hard during the tough sessions, but then have plenty of recovery time without having to rush about like you seem to have to do in the Western world. Recovery is regarded as part of training, and recovery doesn't just mean not training, it means totally relaxing. Writting this blog is probably the most mentally challenging thing I am doing at the moment!
I think it going to feel weird when I get back to England. It is almost starting to feel like home here in Eldoret.
Monday 17 January 2011
Most intense, extreme and tiring training session of my life
Last night coach Simba arrived, and I was told that the tough training sessions were about to step up a gear, but I wasn't quite prepared for what was to come Monday morning.
The board telling us the training session for the day said Kazi Mingi, and last time we went here we did mile and 600m reps, so I was expecting something similar this time. However when I arrived after a 30minute warm up, I realised things were going to be different, with all the skipping rops and tyres with rops attached to them set up. I assumed we would be doing some sprint work pulling the tyres behind us. I have done something similar in England doing 4x50m sprints pulling a sledge behind me.
We started off doing some warm up drills, which Coach Simba described as the "starter" for this training session. They were quite tiring, but afterwards I was well warmed up and ready for the "main course" of sprints with the tyres with skipping for recovery. Again we were partnered up, and as there were not enough tyres for everyone, the pairs were split into two groups, with one group going first whilst the other group did some skipping, and then swapping over. I was in the second group. Then as the first group was about to start I found out we were not doing 50m pulling the tyres behind us, but 1 mile. I was shocked. I would be shocked enough to be told I was doing this on smooth grass or a road where the tyre may slid quite easily, but Kazi Mingi is rough, with bumpy tussocks of grass, rocks and, while no big hills, is defintiely not flat either. I was told the main thing to focus on was the running style and strenght. So when it came to my go I put the harness on, and pulled my tyre for 1mile. It was tiring and very tough, and 9.42 minutes must be one of my slowest miles ever, but I had finished just ahead of my partner, and was very pleased, thinking that was a good session. Then I realised that the first group was off agian. We weren't doing just 1 mile pulling the tyre, we were doing 3x1mile pulling the tyre! So I fought hard and managed to go quicker on my second effort, doing 9.16minutes. I was hoping to do the same again one more time. However for my third effort I was given a different tyre. Unknown to me until I started, this one was heavier, and had not harness, meaning I had the rope digging into my hips and abdomen the whole way. I crawled round, but managed to finish in an exhausted 10.56minutes, with my partner miles ahead. I was then told to do one mile without the tyre. The Kenyan athletes definitely went off far quicker than me on this mile, but I was just concentrating on keeping my style going and working the muscles hard, and so finished what must have been the hardest training session of my life. It was a great strength endurance, running technique and aerobic workout, and one I was defintely going to bring into my training back in England (if I can find somewhere to do it!)
Then Coach Simba said it was time for the "dessert" part of the training session, 3x600m (no tyre) fast with 45 second recovery. My body couldn't cope, I just about staggered around the first effort, and then had to stop half way round the second effort. I wish I had finished, but I had reached my limit 100m into the final mile with the tyre, and had nothing left. But all the Kenyan athletes (who I had been keeping up with during track and hill sessions and was holding my own with on the long runs) managed to finish, and were going far quicker than me by the end. So when they say Kenyan athletes don't do strength training, they mean they don't do it Western style in the gym. Instead they do it in a far more extreme and running specific way. Incredible. Though the session had beaten me this time, it has given my a massive insight into a new training method, and I definitley intend to keep using the session back in England (no matter how many funny looks I get). If I can improve my strength endurance to the standard of the Kenyan athletes in the next couple of years, then I can't wait to see how well the races go.
A group of German marathon runners arrived at the centre last week, and watched the end of the session. All they could say was Kenyan athletes are crazy! Maybe, but they are also the best in the world, and perhaps training sessions like this, matched with very long periods of recovery, explain it. Mileage has only been about 60miles a week, but the quality is incredible and very specifically aimed.
The board telling us the training session for the day said Kazi Mingi, and last time we went here we did mile and 600m reps, so I was expecting something similar this time. However when I arrived after a 30minute warm up, I realised things were going to be different, with all the skipping rops and tyres with rops attached to them set up. I assumed we would be doing some sprint work pulling the tyres behind us. I have done something similar in England doing 4x50m sprints pulling a sledge behind me.
We started off doing some warm up drills, which Coach Simba described as the "starter" for this training session. They were quite tiring, but afterwards I was well warmed up and ready for the "main course" of sprints with the tyres with skipping for recovery. Again we were partnered up, and as there were not enough tyres for everyone, the pairs were split into two groups, with one group going first whilst the other group did some skipping, and then swapping over. I was in the second group. Then as the first group was about to start I found out we were not doing 50m pulling the tyres behind us, but 1 mile. I was shocked. I would be shocked enough to be told I was doing this on smooth grass or a road where the tyre may slid quite easily, but Kazi Mingi is rough, with bumpy tussocks of grass, rocks and, while no big hills, is defintiely not flat either. I was told the main thing to focus on was the running style and strenght. So when it came to my go I put the harness on, and pulled my tyre for 1mile. It was tiring and very tough, and 9.42 minutes must be one of my slowest miles ever, but I had finished just ahead of my partner, and was very pleased, thinking that was a good session. Then I realised that the first group was off agian. We weren't doing just 1 mile pulling the tyre, we were doing 3x1mile pulling the tyre! So I fought hard and managed to go quicker on my second effort, doing 9.16minutes. I was hoping to do the same again one more time. However for my third effort I was given a different tyre. Unknown to me until I started, this one was heavier, and had not harness, meaning I had the rope digging into my hips and abdomen the whole way. I crawled round, but managed to finish in an exhausted 10.56minutes, with my partner miles ahead. I was then told to do one mile without the tyre. The Kenyan athletes definitely went off far quicker than me on this mile, but I was just concentrating on keeping my style going and working the muscles hard, and so finished what must have been the hardest training session of my life. It was a great strength endurance, running technique and aerobic workout, and one I was defintely going to bring into my training back in England (if I can find somewhere to do it!)
Then Coach Simba said it was time for the "dessert" part of the training session, 3x600m (no tyre) fast with 45 second recovery. My body couldn't cope, I just about staggered around the first effort, and then had to stop half way round the second effort. I wish I had finished, but I had reached my limit 100m into the final mile with the tyre, and had nothing left. But all the Kenyan athletes (who I had been keeping up with during track and hill sessions and was holding my own with on the long runs) managed to finish, and were going far quicker than me by the end. So when they say Kenyan athletes don't do strength training, they mean they don't do it Western style in the gym. Instead they do it in a far more extreme and running specific way. Incredible. Though the session had beaten me this time, it has given my a massive insight into a new training method, and I definitley intend to keep using the session back in England (no matter how many funny looks I get). If I can improve my strength endurance to the standard of the Kenyan athletes in the next couple of years, then I can't wait to see how well the races go.
A group of German marathon runners arrived at the centre last week, and watched the end of the session. All they could say was Kenyan athletes are crazy! Maybe, but they are also the best in the world, and perhaps training sessions like this, matched with very long periods of recovery, explain it. Mileage has only been about 60miles a week, but the quality is incredible and very specifically aimed.
Sunday 16 January 2011
Fantastic training week
Sorry didn't post a blog on Friday, was having a sports massage, so didn't get to go into town.
Have had a fantastic week, though am today enjoying a much needed rest/recovery day. Looking forward to watching the football later, it amazing to see just how huge the English Premier League is.
Training this week has included hill work on Tuesday, a track session on Wednesday, easy training day Thursday, physical exercises Friday (a strenght/endurance/tiring session) and a 15km run on Saturday which had a net climb of over 400m, was uphill almost all the way including two brutal climbs in the middle, and ended up at over 2500m altitude. Has been tiring but fantastic and feel in great shape, both mentally and physically, and am very excited about the upcoming indoor season.
For the training sessions I have been teamed up with two top quality 800m specialists, one of whom I mentioned in a previous blog. For the hill session I stayed with them for the whole session. However as with all sessions, the Kenyans start of gradually and build up and up. Unfortunately I hadn't fully realised this so went off faster than was wanted at the start and got told to slow down! Good job I did because was hanging by the end. Had learnt for the track session the next day though. We did 2x800m (90sec recovery), 3x600m (200m jog recovery), 4x400m (60sec recovery). With these sessions you run in a line, taking it in turns to lead each repetition. The pace started off steadily, doing the 800m in 2.35, then 2.31. The pace started to build for the 600m, doing 1.52, 1.51, 1.41 and then increased again for the 400m, where we did 65, 62, 63, 60. At the end of the session I felt tired but had felt in control the whole way and never felt like I was hanging or going to drop off, which really increased my confidence. Then the athletes and coaches started telling me after the session that I was becoming Kenyan, and that I could definitely break 3.40 at sea level for 1500m. I was delighted and took it as a massive compliment to be told I was becoming Kenyan.
I also greatly enjoyed the long run at Kapsaget. The secenery was stunning, staring off in woods and then moving into beautiful rooling agricultural land. At one point during the run I saw somthing moving in the trees and was told it was a monkey. However I was very pleased at the end of the run that we got driven back the way we had run, because it allowed me to appreciate the stunning scenery, which towards the end of the run I had been noticing less and less as I was having to focus more just on the running.
It been a fantastic week, and to be honest the centre and Eldoret feel like home. I will wait to see how the indoor season goes, but if it goes as I believe it should, then I definitely want to return regualrly to Eldoret for training.
Hope everyone doing great, and see you soon.
Have had a fantastic week, though am today enjoying a much needed rest/recovery day. Looking forward to watching the football later, it amazing to see just how huge the English Premier League is.
Training this week has included hill work on Tuesday, a track session on Wednesday, easy training day Thursday, physical exercises Friday (a strenght/endurance/tiring session) and a 15km run on Saturday which had a net climb of over 400m, was uphill almost all the way including two brutal climbs in the middle, and ended up at over 2500m altitude. Has been tiring but fantastic and feel in great shape, both mentally and physically, and am very excited about the upcoming indoor season.
For the training sessions I have been teamed up with two top quality 800m specialists, one of whom I mentioned in a previous blog. For the hill session I stayed with them for the whole session. However as with all sessions, the Kenyans start of gradually and build up and up. Unfortunately I hadn't fully realised this so went off faster than was wanted at the start and got told to slow down! Good job I did because was hanging by the end. Had learnt for the track session the next day though. We did 2x800m (90sec recovery), 3x600m (200m jog recovery), 4x400m (60sec recovery). With these sessions you run in a line, taking it in turns to lead each repetition. The pace started off steadily, doing the 800m in 2.35, then 2.31. The pace started to build for the 600m, doing 1.52, 1.51, 1.41 and then increased again for the 400m, where we did 65, 62, 63, 60. At the end of the session I felt tired but had felt in control the whole way and never felt like I was hanging or going to drop off, which really increased my confidence. Then the athletes and coaches started telling me after the session that I was becoming Kenyan, and that I could definitely break 3.40 at sea level for 1500m. I was delighted and took it as a massive compliment to be told I was becoming Kenyan.
I also greatly enjoyed the long run at Kapsaget. The secenery was stunning, staring off in woods and then moving into beautiful rooling agricultural land. At one point during the run I saw somthing moving in the trees and was told it was a monkey. However I was very pleased at the end of the run that we got driven back the way we had run, because it allowed me to appreciate the stunning scenery, which towards the end of the run I had been noticing less and less as I was having to focus more just on the running.
It been a fantastic week, and to be honest the centre and Eldoret feel like home. I will wait to see how the indoor season goes, but if it goes as I believe it should, then I definitely want to return regualrly to Eldoret for training.
Hope everyone doing great, and see you soon.
Wednesday 12 January 2011
Monday 10 January 2011
Race in Iten
On Saturday, my sports massage was arranged for the afternoon, meaning I got the opportunity to go to watch the cross country race in Iten in the morning. The standard was incredible. The numbers of athletes involved were the same as those that would be present in national championships in England, and the standard, both at the front and back, was far higher. In the senior men's race for example, there was an English athlete from Whinchester AC running. With the speed he was running at, he would easily have been in the top half in a race in England. As it was he was almost last and got lapped. Whilst at the front, the speed was sensational. They went off fast and just kept going. The Junior Men's 8km race in particular stunned me, they started off so fast and just kept going. I know I not a cross country runner, but I don't want to know where I would have finished! It was also interesting to note a number of spectators who were obviously European agents for the African athletes, checking their athletes and also probably looking for new athletes to recruit. Indeed at one point I was approached by one Kenyan coach telling me about his athletes and asking if I would be interested in managing them. I had to explain that I was an athlete, not an agent, but he did not seem convinced by my explanation.
Afterwards I received a sports massage, and it been too long since I have had one. But I am sure they were not this painful back in England. I kept getting told to relax whilst the person doing the massage had her full weight going through her elbow into my hamstring. I not sure how it possible to keep relaxed when in that pain! However my muscels felt far better afterwards, and I must take more sports massages in the future.
On Sunday got chance to do a speed session in the morning. This session is far easier and more fun in the warm temperatures compared to the freezing temperatures in England. I alos got the chance to watch the Manchester United/Liverpool game in the centre. It amazing just how global English football is. It just a pity about the result (and the rubbish decisions made by referee Howard Webb! thought I obviously not biased in this respect).
Monday was another nice early start, with a 40+ minute run starting at 6.30. As always, it started slowly, but by 10 minutes the pace was flying, and I decided to see how long I could stay at the front. I lasted till 20minutes before having to drop off, though kept within sight of the front runners, and caught up another athletes to finish 4th in the group. I know it only training, but my fitness is getting better and better, and am most excited about the upcoming indoor season. After the run was so tired I needed another sleep to recover!
Afterwards I received a sports massage, and it been too long since I have had one. But I am sure they were not this painful back in England. I kept getting told to relax whilst the person doing the massage had her full weight going through her elbow into my hamstring. I not sure how it possible to keep relaxed when in that pain! However my muscels felt far better afterwards, and I must take more sports massages in the future.
On Sunday got chance to do a speed session in the morning. This session is far easier and more fun in the warm temperatures compared to the freezing temperatures in England. I alos got the chance to watch the Manchester United/Liverpool game in the centre. It amazing just how global English football is. It just a pity about the result (and the rubbish decisions made by referee Howard Webb! thought I obviously not biased in this respect).
Monday was another nice early start, with a 40+ minute run starting at 6.30. As always, it started slowly, but by 10 minutes the pace was flying, and I decided to see how long I could stay at the front. I lasted till 20minutes before having to drop off, though kept within sight of the front runners, and caught up another athletes to finish 4th in the group. I know it only training, but my fitness is getting better and better, and am most excited about the upcoming indoor season. After the run was so tired I needed another sleep to recover!
Friday 7 January 2011
First interval training session
Thursday morning involves another early wake up, this time 6am. We are then driven to the countryside next to Eldoret airport and told to go on a "communal run". The group consists of nine Kenyan athletes and myself with Sri Lankan internation Chaminda departing for the run before us as he is only a week or so into training after recovering from a foot injury. Watching in the following minibus is Kenyan coach Joseph and Gert from Germany who has been hired to teach German in Kip Keino's High School for a year and who is also very keen on his athletics. In theory a "commuanl run" means running at a sociable pace for the about 11km route to finish in about 75 minutes. In practice the group can only maintain the slow pace for about 45 minutes before athletes get impatient and the pace pickes up. I finish the run in 71.31 minutes, only three and half minutes faster than I was meant to (and I was definitely not the first person to finish), and when I get back to the training centre I go back to sleep to catch up on sleep missed by having to get up early! Later that evening I use the gym in the centre for the first time. Interestingly I haven't seen any of the Kenyan athletes in there yet and when I ask Joesph he explains that they do not use the gym often and do not tend to do weight training because they are worried about putting on too much weight. Perhaps they know better than us Western athletes. Perhaps the Kenyans would be even more forminable if they started using weights.
Friday morning involves my first interval training session since arriving. The session is around Kazi Mingi, a field next to the centre owed by Kip Keino used for running. After a 30minute warm up we are split into pairs and told the session we will do. Most of the Kenyans who are focusing on cross country are given a session of 4x1600metres then 6x600m. Myself and the more middle distance oriantated athletes do 2x1600metres then 4x600m. I am very encouraged with how the session went, having kept with my partner for the first effort and then stayed within five seconds for the remaining efforts (except the last effort where he gets 10 seconds ahead but is going faster). I am even more pleased when I find out that my partner has a 800m PB of 1.46 (which would put him 2nd in GB at the moment). He has ran this time four times, and actually got his PB when running in a race on a soil track at altitude in Kenya! He also came 3rd in the Kenyan Commonwealth 800m trials and only didn't get selected because they decided to take an athlete currently studying in USA (Kenya got 1,2,3 at the Commonwealths in the 800m). Not a bad training partner! And very encouraging that I was as close to him as I was for my first interval session at altitude.
Tomorrow I may get the opportunity to watch a cross country race at Iten, a village about 40minutes drive from the centre on the edge of the African Rift Valley. This would be an incredible experience, it all depends on whether my sports massage appointment is in the morning or afternoon. If I dont get to watch this race then there is another one on 23rd January which I will get to see, very exciting.
Hope everyone well back in the UK. I hear you have snow again, unlucky. I hope it gone when I get back to England, I not sure I'll be able to survive the cold after Kenya.
Friday morning involves my first interval training session since arriving. The session is around Kazi Mingi, a field next to the centre owed by Kip Keino used for running. After a 30minute warm up we are split into pairs and told the session we will do. Most of the Kenyans who are focusing on cross country are given a session of 4x1600metres then 6x600m. Myself and the more middle distance oriantated athletes do 2x1600metres then 4x600m. I am very encouraged with how the session went, having kept with my partner for the first effort and then stayed within five seconds for the remaining efforts (except the last effort where he gets 10 seconds ahead but is going faster). I am even more pleased when I find out that my partner has a 800m PB of 1.46 (which would put him 2nd in GB at the moment). He has ran this time four times, and actually got his PB when running in a race on a soil track at altitude in Kenya! He also came 3rd in the Kenyan Commonwealth 800m trials and only didn't get selected because they decided to take an athlete currently studying in USA (Kenya got 1,2,3 at the Commonwealths in the 800m). Not a bad training partner! And very encouraging that I was as close to him as I was for my first interval session at altitude.
Tomorrow I may get the opportunity to watch a cross country race at Iten, a village about 40minutes drive from the centre on the edge of the African Rift Valley. This would be an incredible experience, it all depends on whether my sports massage appointment is in the morning or afternoon. If I dont get to watch this race then there is another one on 23rd January which I will get to see, very exciting.
Hope everyone well back in the UK. I hear you have snow again, unlucky. I hope it gone when I get back to England, I not sure I'll be able to survive the cold after Kenya.
Wednesday 5 January 2011
Kenyan athletes and coaches arrive
Am settling into training nicely and getting used to running at altitude. Continued to do steady runs and some drills, sprints and easy strength exercises until the Kenyan athletes and coaches arrived on the evening of Monday 3rd January. A particular highlight was going past the Kip Keino High School on one of my runs. The school is only about a mile from the training centre. Last time I was here, in April 2009, the school was being built. It is now complete and looks fantastic. The work Kip Keino has done to help his local community is incredible. He has built an orphanage, primary school, senior school and training centre as well as numerous other facilities in the local community. He really is a great man.
On Monday evening the Kenyan athletes and coach Joesph arrived after their Christmas break. Coach Jimmy is from Mombasa which is the other side of the country and so is taking him longer to get here. The first session I do with the Kenyan athletes is a 50-60 minute run on Tuesday morning, starting at 6.15am! Any of you who know me know that I struggle to get out of bed before 10am, yet alone 6am to go training. The way in which Kenyan athletes train is so different to in the UK. The run starts at a very slow jog and stays slow for a considerable time. However without realising the pace is gradually increasing, and then at about the half hour point the pace massively increases and it is all I can do to stay within viewing distance of the leaders. I may be getting used to the altitude, but keeping up with the Kenyan athletes is not going to be easy!
On Wednesday morning training starts at 9am, a time I can cope with easier. We do a drill session, and having been spending a lot of time concentrating on technique and drills back in the UK, I am confident about this session. However I have never done such a continuous drills session, there is no breaks between each exercise, just a small jog if you are lucky, and by the end I am exhausted. Despite the tiredness, I can see that the training is fantastic, and if I can keep going till the end of the month I should be flying come the indoor season in February and March.
The re pour between the Kenyan athletes, Chiminda (the Sri Lankan international) and myself is building up nicely and it should be a fantastic (if very tiring) month
On Monday evening the Kenyan athletes and coach Joesph arrived after their Christmas break. Coach Jimmy is from Mombasa which is the other side of the country and so is taking him longer to get here. The first session I do with the Kenyan athletes is a 50-60 minute run on Tuesday morning, starting at 6.15am! Any of you who know me know that I struggle to get out of bed before 10am, yet alone 6am to go training. The way in which Kenyan athletes train is so different to in the UK. The run starts at a very slow jog and stays slow for a considerable time. However without realising the pace is gradually increasing, and then at about the half hour point the pace massively increases and it is all I can do to stay within viewing distance of the leaders. I may be getting used to the altitude, but keeping up with the Kenyan athletes is not going to be easy!
On Wednesday morning training starts at 9am, a time I can cope with easier. We do a drill session, and having been spending a lot of time concentrating on technique and drills back in the UK, I am confident about this session. However I have never done such a continuous drills session, there is no breaks between each exercise, just a small jog if you are lucky, and by the end I am exhausted. Despite the tiredness, I can see that the training is fantastic, and if I can keep going till the end of the month I should be flying come the indoor season in February and March.
The re pour between the Kenyan athletes, Chiminda (the Sri Lankan international) and myself is building up nicely and it should be a fantastic (if very tiring) month
Sunday 2 January 2011
Arrived at Eldoret
Having set off on the morning of Wednesday 29th December, I finally arrive at the training centre in Eldoret in the evening of Thursday 30th. It was a long journey, and I was very tired, but it is great to be here, and I am looking forward to a great month.
The Kenyan athletes and coaches themselves are on holiday, and will be returning to the centre on Monday 3rd January. This gives me three days to go for some steady runs and try and get at least a little used to the altitude! The only other athlete here until Monday is Wijekoon Chaminda, a Sri Lankan international who came 4th in the Commonwealth 1500m final in New Dehli, beating all the British atheletes competing in the process, so not a bad athelete to be training with!
During my first two days of training (still at easy running stage whilst getting used to altitude), I remember how fun training can be in good, warm weather, compared to the frezzing conditions and snow back home. Just to emphasis the different climate in Kenya compared to back home, I get asked am I not cold running in just shorts and t-shirt because it is bit cool at the moment. The hot days in Kenya could be very interesting for training in.
Speak again soon, and hope everyone back in the UK had a great new year.
The Kenyan athletes and coaches themselves are on holiday, and will be returning to the centre on Monday 3rd January. This gives me three days to go for some steady runs and try and get at least a little used to the altitude! The only other athlete here until Monday is Wijekoon Chaminda, a Sri Lankan international who came 4th in the Commonwealth 1500m final in New Dehli, beating all the British atheletes competing in the process, so not a bad athelete to be training with!
During my first two days of training (still at easy running stage whilst getting used to altitude), I remember how fun training can be in good, warm weather, compared to the frezzing conditions and snow back home. Just to emphasis the different climate in Kenya compared to back home, I get asked am I not cold running in just shorts and t-shirt because it is bit cool at the moment. The hot days in Kenya could be very interesting for training in.
Speak again soon, and hope everyone back in the UK had a great new year.
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