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

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Walking Emotion Out

 

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“An Eskimo [Inuit] custom offers an angry person release by walking the emotion out of his or her system in a straight line across the landscape; the point at which the anger is conquered is marked with a stick, bearing witness to the strength or length of the rage.” 

― Lucy R. Lippard, Overlay: Contemporary Art and the Art of Prehistory

 

http://www.goodreads.com/quotes/949212-an-eskimo-custom-offers-an-angry-person-release-by-walking

 Picture Source:   http://www.economist.com/node/21556805

Tightly-Knit Community Marches through Pain of Loss

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Three days after the school shooting rampage on February 27, 2012, students marched to Chardon High School in Ohio paying tribute to those killed and wounded.

 http://www.nytimes.com/2012/03/02/us/teenager-charged-as-juvenile-in-ohio-school-shooting.html?_r=0

Footballers at the Barre

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Football and ballet? 

There are more similarities to the footwork than you would think.  Both activities use the same muscle groups and require similar skills.  They even share some of the same injuries.

 What can football players gain by practicing ballet?

  • Flexibility – to avoid tackles and make catches
  • Speed and Agility – to recover speed after changing direction or spinning to avoid a tackle
  • Strength – to increase muscle without bulk, especially important for kickers and other offensive players
  • Balance – to land on their feet after leaping for a catch and to stay on their feet during a tackle
  • Mental Focus – to follow complex plays, track the position of the ball in the air and make decisions on the fly.
  • Endurance – to strengthen their heart and circulatory systems enabling intense muscular work with less tiring.

http://healthyliving.azcentral.com/ballet-football-1747.html

 

For a testimony on a 320-pounder who straps on the slippers, check out:

http://www.cbssports.com/nfl/eye-on-football/22954120/steve-mclendon-ballet-is-harder-than-anything-else-i-do

 

Picture source:

https://www.google.ca/search?q=football+players+doing+ballet&tbm=isch&tbo=u&source=univ&sa=X&ei=UMhuUveVDM-QyQHJhoDIDA&ved=0CC8QsAQ&biw=1366&bih=566