Remembering the Boston Marathon – One Year Later

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The headlines retell the story:

 

“Make your Dream of Qualifying for the Boston Marathon a Reality.” 

http://runnersconnect.net/boston-marathon-qualifying/

 

“Boston Marathon Map (2013)”

 https://www.google.ca/search          q=running+the+boston+marathon+course+2013+map&espv=2&es_sm=93&tbm=isch&tbo=u&source=univ&sa=X&ei=L601U8PxIOvE2QXAlIDIAQ&ved=0CGQQsAQ&biw=585&bih=595

 

 “TERROR AT THE MARATHON.” ( Globe coverage of the April 15, 2013 bombings at the Boston Marathon and the events that followed.)

http://www.bostonglobe.com/metro/specials/boston-marathon-explosions

 

“War Zone at Mile 26: ‘So Many People Without Legs’” (by Tim Rohan)

http://www.nytimes.com/2013/04/16/us/witnesses-describe-scene-of-carnage-after-blasts-at-

 

“Victims of the Marathon bombings.”  (list of names, ages and types of injuries)

http://www.boston.com/news/local/massachusetts/specials/boston_marathon_bombing_victim_list/

 

“Courage in the Face of Chaos: EMT Response to the Boston Marathon Bombings.” (by  Chris Nelson)

http://www.aed.com/blog/emt-response-to-the-boston-marathon-bombings/#sthash.KBTEsWMy.dpuf

 

“At the End, the Telltale Runners’ Bags.”  (by Mary Pilon)

http://www.nytimes.com/2013/12/30/sports/at-the-end-the-telltale-runners-bags.html?_r=0

 

“Thousand-mile relay to bring donations to Boston Marathon victims.” (by Tim Ghianni)

http://www.newtoncitizen.com/news/2014/mar/27/thousand-mile-r

 

“Boston Marathon Winner Will Donate His Medal.” (by Michael R. Gordon)

http://www.nytimes.com/2013/05/27/sports/boston-marathon-winner-will-donate-medal.html?_r=0

 

Photo Source:   http://www.nytimes.com/2013/12/30/sports/at-the-end-the-telltale-runners-bags.html?_r=0

 

Kenyan Marathon Training in Kansas

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Can a marathon runner from Kansas City train like a Kenyan?

         Here are some tips for that cultural transition:

 Workout Recovery 

  • Do extra slow warm ups
  • Do extra slow cool downs
  • Do extra slow recovery runs

 Diet and Rest

  • Eat local fresh food
  • Sleep 10 hours per night
  • Nap 1-2 hours per day
  • Spend lots of time off-feet

 Live Simply with No Distraction

  • No TV, internet, cell phones or technology
  • Read or go for walks
  • De-clutter your mind

Train in Tough Conditions

  • Run on soft ground for strength, flexibility and efficiency
  • Overdress in extra layers of under clothes, also wear baggy clothes and heavier shoes

Mental Outlook

  • Believe you can win and a break world record
  • Don’t limit yourself; dream big
  • Don’t complain about life or a workout

Training

  • Listen to your body, back off if you are tired or something hurts
  • Otherwise work hard, increase intensity or duration to point of exhaustion
  • Practice block training: build up for 3-4 months, then completely rest for 2-6 weeks before starting next block
  • Train in groups – ‘iron sharpens iron’
  • Do lots of lower leg drills and stretching with little to no upper body, do some basic core work
  • Add uphill running drill with resistance band 1-2 times a week. 
  • Take Sunday off for studying the Bible, going to church and completely rest

Workouts

  • Run up hills and stride back down
  • Do tempo runs: conservative start, pick up pace to finish at fast pace
  • Do ‘Fartlek runs’ (Swedish for ‘speed play’) http://runners-resource.com/training/fartlek/
  • Do interval workouts, adding repeats
  • Do periodic long runs at a progressive marathon pace
  • Do two runs per day with a recovery run

Kenyan’s Stance on Shoes

  • They go barefoot by necessity, not by choice. 
  • Those in Kenya will wear ANY pair of shoes without complaining, preferring shoes to going barefoot.
  • Those who have run outside Kenya prefer a simple, lightweight trainer given their well-developed feet.

For more details, read:  http://www.runnersedgekc.com/pdf/how_to_train_like_the_kenyans.pdf

Photo source:
http://www.nytimes.com/2012/05/02/sports/iten-a-kenyan-town-made-for-marathoners.html?pagewanted=all&_r=0