marathon runner

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Fancy Footwork – Metaphors out of the UK

Metaphor in pix UK treadmill

“Carney kept on his toes, and lands on his feet, in day of questioning in London.”

http://www.theglobeandmail.com/report-on-business/international-business/european-business/carney-kept-on-his-toes-and-lands-on-his-feet-in-day-of-questioning-in-london/article8330236/#dashboard/follows/

“A great leap forward for Labour.”

http://www.theguardian.com/politics/2014/jul/25/great-leap-forward-for-labour

“Mark Carney Says UK Economy Must Work Like A Marathon Runner.”

http://www.huffingtonpost.co.uk/politics/

“MPs Slow The Westminster Treadmill With Weekly ‘Mindfulness’ Meetings.”

http://www.huffingtonpost.co.uk/2013/10/30/chris-ruane-parliament-mindfulness_n_4177609.html

“Scottish independence: UK companies are voting with their feet.”

http://www.telegraph.co.uk/finance/economics/10669406/Scottish-independence-UK-companies-are-voting-with-their-feet.html

Photo Source:

http://www.economist.com/news/britain/21590936-britains-recovery-picking-up-steam-its-engine-weak-firing-one-cylinder

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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