Thursday, April 30, 2009

Boulder, yesterday...




James Carney and Boaz Cheboiywo ripping it
(Thanks to mzungo.org supporter Brad Hudson)

Asbel Kiprop - welcome aboard!


A quick shout to Asbel Kiprop, newly crowned 1,500m Olympic champion, who has become a facebookfriend of mzungo.org. Welcome Asbel!

As we suspected, he is going to party down the town on Friday. So if you find yourself in Eldoret, make sure to stop by!

Way to go Asbel!

Martin Beckmann: The way to Dusseldorf

The decision in which german city i´ll run my spring marathon was a
long and tough affair, which i spread over the last few weeks.

Ultimately, my trainer and I have decided to run the Dusseldorf Marathon, because I still needed time to get fresh again (after a training camp in Kenia). Hamburg would have come a week to early.

The last days were running really well and the pace of my tempo workouts have given me more self-confidence. In each tempo session i could push myself harder and harder as i never experienced it before.

The last couple of weeks it was just about resting and trying to charge a
maximum of energy so that all "tanks" are full on Sunday.

I am looking forward to Dusseldorf! This gonna be a really exciting race.

With Uli Steidl, Tobias Sauter, Andre Pollmächer, Falk Cierpinski and
myself there are five men who could compete for the DLV (German Athletics
Association) at the World Champs in Berlin.

So fingers crossed that the weather´s gonna be fine and i find my
rhythm!

(translated by mzungo.org from beckmannmartin.de)

Weekend Marathons

They big battles are over. But races are still on. See some of this weekends highlights. The best field can be found in Dusseldorf and Eugene. Detailed Reports to follow.

Watch this space!
03 April - Salzburg AMREF marathon - Salzburg - Austria
03 April - BMO Vancouver marathon - Vancouver - Canada
03 April - Metrogroup marathon Dusseldorf - Dusseldorf - Germany
03 April - Maratona d'Europa - Trieste - Italy
03 April - Colorado marathon - Fort Collins - CO - US
03 April - Race of the Champions - West Springfield - MA - US
03 April - New Jersey marathon - Long Branch - NJ - US
03 April - Long Island marathon - East Meadow - NY - US
03 April - Flying Pig marathon - Cincinnati - OH - US
03 April - Eugene marathon - Eugene - OR - US
03 April - Pittsburgh marathon - Pittsburgh - PA - US NEW
03 April - Providence marathon - Providence - RI - US NEW
04 April - Belfast City marathon - Belfast - N-Ireland

A Training Run with Ramaala

When you go running with a marathon champion, something inexplicable happens to time and space.

Not only do you become hyper-aware of how two moving objects can separate from each other as if one of them — the one seeming to exert more energy — is standing still, your mind also begins to ask questions involving the passing of minutes and seconds.

Is their length relative to speed and distance covered? And, on the same field, on the same day, is it possible that a minute can really be shorter for one than for another?

Wittenberg: "It would be good to see Sami, among others,"

...Wittenberg would also like to get Olympic and London Marathon champion Sami Wanjiru to step up to the starting line on Nov. 1.

"It would be good to see Sami, among others," Wittenberg said. "We hope to have as many former champions as possible that are still running, but it is early and no deals have been signed."

The 22-year-old Wanjiru has yet to make a decision as he recovers from his London win.
"I'm not sure as I don't know what condition my body is in right now," Wanjiru said. "I have to start training again, which I will next month. If I feel good, then I'll come to New York."

mzungo.org says: No chance for Mighty Mary. After the WR in Berlin Sami won't run NYC! Maybe next year...But mzungo.org has another hot, very hot asset to run the streets of NYC - stay tuned!

Wednesday, April 29, 2009

Put egos aside and let half-marathon run

THE STANDARD - Douglas Wakiihuri pioneered Kenya´s marathon dominance in the global stage in the 1980s.

He won world title in 1987 in Rome and clinched Olympic silver the following year in Seoul, South Korea. He added Commonwealth Games title in Auckland, New Zealand, in 1990 and a World Marathon Cup in Hiroshima around the same period. In between, he won London Marathon twice.

A real hero who blazed the trail for a country whose athletes have done what its envoys and politicians can’t ever dream of achieving. My thoughts are today with Wakiihuri, not because Martin Lel and Samuel Wanjiru are lining up at the Flora London Marathon to perpetuate the legacy set by Wakiihuri there, but because of the problems that are bedevilling a lucrative half-marathon he helped bring to Kenya (mzungo.org reported).

His bid to give back to our society what athletics has done to him, an obligation every successful athlete should inculcate in his mind as he or she climbs the success pedestal, is being muddled in endless wrangling in the Nairobi AK branch.

Negotiated successfuly

Through his connections in Japan, he negotiated and succeeded in bringing the Sotokoto Nairobi Marathon to be run as a half-marathon on May 24, but will be elevated to full marathon next year.

It boasts a war chest of up to $100,000 (Sh8m), with the elite winners taking home Sh1.2m. It is to be run inside the Nairobi National Park, and, for good measure, has the full backing of the Kenya Wildlife Service. Up to 200 Japanese tourists are to attend, with indirect benefit to the economy.

Everyone who care for sport must support this race. Like his fellow athletes who have lobbied for corporate support and organised lucrative competitions, Wakiihuri is on the right track.

Raging Undercurrent

But the Sotokoto Nairobi Marathon seems to only generate controversy, which seems to emerge from the dichotomy in the Nairobi AK branch, which, after months of raging undercurrent, has now burst in the open, exposing its underbelly. All officials of the branch want to be in the organising committee.

They are not happy with his vice-chairman Robert Ouko and secretary Mike Kariuki running the show. This reminds me of the vicious wrangles that preceded the organisation of 2007 World Cross Country Championships in Mombasa.

Some people in AK were not happy with the composition of some key positions in the main organising committee. If that could put these wrangles to rest, I submit that it be done pronto so that the event can go on without any further hitches.

Keen observers, however, know this matter of Nairobi AK branch and the Sotokoto Marathon is only the ears of an hippo. It wasn’t just about Nairobi AK versus Sotokoto Marathon battle for control of the purse strings. Deep-seated differences exist between Ouko, the technical director of the marathon and senior vice-chairman of the branch, and Barnaba Korir, branch chairman, who is also a powerful player in Athletics Kenya pecking order.

Problems in Nairobi are revolving around the two centres of power. Both are erudite (they attended American colleges) and well-heeled in matters athletics. Ouko is an Olympic champion, who has run athletics in Kenya and a retired senior civil servant.

Korir was a distance runner, who was also a senior employee of a key parastatal. He is now an athletes’ agent, boasting in his stable Olympic champion, Pamela Jelimo.

Whoever knows both gentlemen well will understand why there are problems in Nairobi and, unfortunately now, this marathon. Wakiihuri and his Japanese benefactors had better move fast to settle this matter now so that the event goes on smoothly.

Wanna Duuu Like Wanjiruuuu?

OK. You are roughly 1,63 m high. You´re weight comes in at around 52 kg and you have some trademark buck teeth. Thats the first base.

After that you can run fast. Your half marathon PB is a bit under one hour and you tend to be horrified by slow pacemakers. You can handle heat and polluted air? OK. Not bad.
Then you might have the chance to start with the following training regime. Just might...

(1)
July 9: 38 km cross-country at a slow pace around 4:30 per km
July 10: easy dayJuly 11: speedwork (400 m x 10)


(2)
July 20: 30 km pace run on flat ground in around 1 hour 34 min
July 21: easy dayJuly 22: easy day
July 23: speedwork (3000 m x 3)


(3)
July 30: 38 km cross-country at a slow pace around 4:30 per km
July 31: easy day
August 1: speedwork (400 m x 10)


(4)
August 10: 30 km pace run on flat ground in around 1 hour 34 min.
August 11: easy day
August 12: easy day
August 13: speedwork (3000 m x 3)

For more info on your base work to kick asses in London, Bejing and major marathons around the world click HERE and read on.

If the plan works out, dont forget mzungo.org and give us the chance for a quick interview when you broke the world record, maybe.

Asbel Kiprop: "born in the rain season" but the sun shines for him today


Most of the followers of distance running are delighted to hear that Rashid Ramzi finally got busted. That said, we don't want to spend any single more word about him but rather focus today on the real Olympic champion, Asbel Kiprop.

In Beijing the then only 19-year old Kiprop was not able to show his trademark finger pointing to the sky during the finals but we clearly imagine him walking through his hometown close to Eldoret today with a big smile and the right index finger tingling in the air.
The lanky 1.88, 62kg Asbel (="born in the rain season") was selected to join the Kip Keino High Performance Training Centre in Eldoret in October 2006. He never really liked CC but had to do it as every Kenyan, even if it would be just seen as preparation for track. During the 2007 Worlds in Osaka he made the 1,500m finals but his sheer speed did not compensate for a certain lack of experience. He finished 4th.

Clearly his sole focus in 08 were the Olympics. Today we know that neither being dismissed from the Training Center for showing up there with the missus (why would you put such strings on a young guy - you gotta keep them happy, right?) nor a drug cheat ultimately could keep Kiprop from becoming Olympic champion.

Asbel, this is your day. Throw a big party in Eldoret and do not forget to invite the guys from the Training Centre!

Tuesday, April 28, 2009

Tuesday is quiz day - win an Achilles Track Club long sleeve running shirt!



London fever is only slowly subsiding so we keep the focus on the race for our today's quiz.
Markus got all excited with his revenue for Boston so he hit the bet shop again:

What was the net outcome for mzungo.org Europe this time?



Please post your result under the comments section below ("message to mzungo").

The shirt is brand new, size M and made from some breathing tech stuff. I like the slick design.

Achilles track club is taking care of challenged athletes such as Richard Whitehead who recently ran 3:02 as a double amputee in Boston. Achilles TC enables these athletes to travel to races and have stupid guides on their side going nuts the whole race:








London 2009 - Man of the Match: Hendrick Ramaala


He didn´t win, but for mzungo.org he is the one and only MAN OF THE MATCH of this years London Marathon, South Africa´s Road Running Legend - Hendrick Ramaala.

In his own style he hang in the lead group. You saw him getting water bottles for the hole crew and then pacing on in his remarkable hit-and-run style. Pure class, with 37 years of age.

mzungo.org gives out a very big THANK YOU! to the legendary South African. Great race, inspiring performance!

Focus now on team for Berlin

DAILY NATION, Kenia - After the Boston and London marathons, the focus now turns on the selection of Kenya’s team to this year’s World Championships set for Berlin in August.

Kenyan elite runners, who hoped to earn selection to the country’s marathon for the 12th IAAF World Championships in Berlin, had their last chance to impress selectors on the streets of Boston and London.

Several have shown their class including winners Samuel Wanjiru and Salina Kosgei, Catherine Ndereba, Daniel Rono, Robert Cheruiyot and Emmanuel Mutai.

Martin Lel’s injury, which has forced him out of the second marathon in six months - he missed New York and London - might reduce his chances of running in Berlin.

READ ON...

Mzungo.org says: It´s gonna be really interesting to see who they pick. Wanjiru is aiming to battle down Geb´s WR in the Berlin Marathon so he´ll def give the Worlds a miss. Would be nice to see Lel, Cheruiyot, Mutai, Kwambai & Limo. Realisticly most of those guys will turn the Worlds down for the more spectacular and money raising WMM.

Wanjiru shakes off Ethiopian to conquer London

THE STANDARD, Nairobi - Nyahururu erupted into song and dance as Kenya’s marathon running king, Samuel Kamau Wanjiru, added the London crown to his Olympic title in a course record performance.

Speaking to FeverPitch from the London winners’ home in the suburbs of the town moments after her son held off a spirited challenge from Ethiopia’s Tsegay Kebede to conquer London in 2:05:10 yesterday, Wanjiru’s mother, Ann Wanjiru, was filled with joy.

"I give thanks and praise to God for giving him the strength to win. We had prayed hard for victory and now we are very happy that it was delivered," the elated mother proclaimed.

"I was watching the race at Kamau’s home with his wife and when the Ethiopian came close, I went down to my knees to pray for him to get the power to finish and get the record he wanted.

"When he returns, we shall praise the Lord and stage a huge party in his honour," she offered.

READ ON...

Marathon Notes: Boston or London?

Universal Sports - Two of the most anticipated marathons of recent years, Boston and London, are in the books and the reviews are now in – at least this one is. Boston, the world’s oldest marathon, enjoyed a successful 113th running with Deriba Merga, fourth in the Beijing Olympics, winning in 2:08:42. On the other side of the pond, London enjoyed a spectacular race Sunday, crowning as its champion Olympic gold medalist Sammy Wanjiru, who ran 2:05:10; second and third place went to the Olympic bronze and silver medalists, Tsegaye Kebede and Jaouad Gharib, respectively, won ran 2:05:20 and 2:05:27. So based on those results in this year’s races, London scores the opening points.

Monday, April 27, 2009

The monkey is gone to heaven


Just how the legendary Pixies sang "this monkey's gone to heaven", Sato must have been delighted with his London appearance. Mzungo.org reported about the demons hunting him since the Beijing Olympics where he finished last.
He ran comfortably in the second pack along with 2006 London winner Felix Limo of Kenya, Americans Meb Keflezighi and Dathan Ritzenhein, Eritrean national record holder Yonas Kifle and others, going through halfway in 1:03:33. After Kifle took off in the hunt for stragglers falling off the lead pack the group's pace slowed, but Sato emerged as its top finisher as he outkicked Athens Olympics silver medalist Keflezighi for 8th in 2:09:16. Although Rikuren will not formally announce the World Championships teams until May 7, with this time Sato is assured of a spot in Berlin, his first World Championships since the 2003 Paris games.

Thanks to Brett (Japan Running News) for his update on Sato.

MfM Movie Monday: The Executioner - Sammy W. hits London



Everything said - WATCH IT!

Abraham Kosgei Chebii

Spectators of the Bavarian town of Würzburg’s traditional 10km road race witnessed a phenomenal display of Kenyan running on Sunday (26). Runners from East Africa took 19 out of the first 20 places in the men’s race with Abraham Chebii winning the event in 28:08. The Würzburg race has been Germany’s best quality 10km race already in a number of recent years. On the seven-lap-course Abraham Chebii started dominating the race early on. Only after the end of the first lap did a bigger lead group with around ten Kenyans gather at front. At the end of lap two Chebii was in a clear lead and from then on continued to increase the gap. With his winning time of 28:08, he was 26 seconds ahead of Patrick Kimeli (28:34) and David Langat (28:37).

So, who is this Abraham Kosgei Chebii?

Born 23 Dec. 1979 in the Rift Valley, he now mainly lives in Eldoret with his wife and two kids.

He began running in secondary school, mainly 800m and 1500m, with modest success (10th in provincial championship in final year of high school). An excellent student, he was granted a place in Kenyatta University in Nairobi but was unable to enroll for lack of fees. Inspired by success of local boy Moses Kiptanui, he decided to try to make a living as a runner. He was signed by KIMbia and taken to Europe for six minor races at 3000m and 5000m the summer of 1999 and then stayed in Australia for 'winter' training. The next three years he slowly climbed up the ladder with somewhat higher quality races but few victories and few top times, et alt. making two appearances at World Cross Country Championships with mixed results (5th at 4 km 2000; 24th at 4 km 2002).

In late autumn 2002, he altered training to improve his ability to stay on fast pace and finish even faster. After quick-kicking wins in first three GPs of 2003, he tested new training in Oslo GL 5000 against no less than Kenenisa Bekele, staying with 13-minute pace and streaking to the front shortly after the bell. He held lead into home straight but tied up badly and finished 4th (in a PB of 12:52.99!) behind Kenenisa and Kenyans Sammy Kipketer and Eliud Kipchoge. A week later, in Paris, he outkicked the great Haile Gebrselassie, leaving the "Emperor" nearly a second adrift (12:53.37 to 12:54.36). A week after that he even blew past both Haile and Kenenisa in Rome (12:57.14).

2004 began promising but soon he developed knee problems. The knee had recovered by the middle of the 2004 track season, but Chebii showed little of his 2003 explosiveness. After finishing a conservative 3rd in Kenya’s Olympic trials 5000 (13:27.8), he dawdled through the distance in Rome (12th in 13:08.40, nearly 22 seconds off Kipchoge’s winning time) and Zurich (5th in 13:08.01). Early reports from the Kenyan training camp were positive—all three 5000 men pushing hard and keeping up. But in speed drills shortly before flying to Athens, Chebii injured his calf again. He hobbled through his 5000 heat and qualified but says he wouldn’t have started the final if it had not been the Olympics. He dropped out half-way through the race.

Abraham Chebii may be the most explosive kicker of the early 2000s. Even in an era in which a top-class 5000 runner has to be able to close a 13:00 race with a 55 second last lap, Chebii stands out. In the Grand Prix Final at the end of the 2002 season, he clocked 50.68 for his last 400 meters, and he didn't start his full sprint until 250 to go. As he says, however, "It is easy to kick when the pace is slow. You must be able to follow a fast pace and then kick." Which is what he trained himself to do over the 2002-2003 off-season. The most convincing evidence of that training's effectiveness came in the Rome Golden League, where Haile Gebrselassie, having been outsprinted by Chebii in Paris, started driving for home from 600 meters out, with Kenenisa Bekele and Chebii in tow. Haile was spent by the final turn and moved wide to let Kenenisa through, but Chebii slipped through the gap as well and bounded after the sprinting Kenenisa. He passed the Ethiopian with 50 to go and was timed at sub-25 for his last 200 -- in a 12:57 race.

2005 he took silver on the long course CC worlds. Since then, he hasn't been in the same stellar shape as back in the days when he beat the two Ethiopian greats. He's still a factor in most races, winning here and there be it road and track.

mzungo.org hopes that Abraham finds the desire to turn to marathoning. Given that he trains under Dieter Hogen it would not come as a surprise. Maybe we can see him battling Kenenisa and a still superfit but ageing Haile next year in London?

Renato Canova - The Rainmaker

With the spring marathon highlights done and dusted, some might wonder how the elites train.

Renato* is one of the men behind the Kenyan's running success. Some might argue that you can throw any training at a high number of Kenyans and some of them will ultimately succeed. Kind of like the eggs against the wall comparison. However, if you look closely, there definitely is more to it than just that. Renato is a guy who does not seem to be shy to contradict his former believes if he discovers new and more successful methods. He wouldn't give you a one-size-fits-all answer though either. The latest thrill in marathoning seem to be long, HARD runs. The two-o-something guys don't slouch for two and a half to three hours at 6 min/mile pace.

Want to know more? Want to get the full picture? Here is the story: if you claim to be a good running coach or a decent marathoner yourself, you would want to do your homework. But beware, no quick fix here. No one pager here-you-go-that's-it-style. No, a painfully long message board thread that looks at elite marathon training from various angles. Yes, the letsrun.com message board is a hostile place, inhabited mostly by soft bearded, virgin high-school runners who take pride in phrases starting like "You, Sir, are a moron."

But this thread is different. Renato chimes in and out in his admittedly rusty English (but who am I to talk, right?) and provides thorough and understandable advise. I must admit that I am slightly concerned when it comes to Italian coaches that had a lot of success in the 90s. However, let's set all these concerns aside for this moment. We all understand that you can't make a race horse from a donkey just by juicing it up.

So, bring some time and your A-game, take notes and listen or even dive in to one of the current masters of pro marathon training:

Renato Canova on letsrun.com

(*Canova coaches Kenyan born Qatari world record holder Saif Saeed Shaheen and 10,000 meter runner Nicholas Kemboi as well as many other elites. He is one of the most successful coaches in the world, his athletes winning many medals in top international competitions. Some of his world champion athletes include Christopher Koskei (3000 m steeple) in 1999, Paul Kosgei (Half Marathon) in 2002, Saif Saaeed Shaheen (3000 m steeple) in 2003 and 2005, Dorcus Inzikuru (3000 m steeple women) in 2005.
He was responsible of Marathon Italian Team, together Luciano Gigliotti, in the period 1987-1998. Among his Italian athletes, we can remember Ornella Ferrara (bronze medal in World Marathon Championships 1995), Maria Curatolo (bronze medal in World Road Race Championships 15 km in 1987, and silver medal in European Championships 1994 in Marathon) and Maura Viceconte (bronze medal in European Championships 1998 in Marathon). Canova advocates extensive hill work including mixing technical exercises and sprinting up hills (circuits) and short uphill sprints for strength.
He took the time to give mensracing.com a long interview some years ago.)

"I like fast pace."


London flip-book: how it all unfolded








Wanjiru, Mutai, Gharib sitting behind the pacemakers






Mile 4: 4:37...








Tower Bridge at 20k



Gharib hanging slightly back shortly before half way.




Half way: 1:01:35. Unreal.



The first break, initiated by 'granddaddy' Ramalaa. Noone expected the 37 year old South African and fellow lawyer to be a factor. But there he is, making the best of his experience having done eight London show downs. Hopefully we will see him back in NYC after a disappointing Worlds in Berlin.



Wanjiru fires immediate counterattack!


Kebede on the wheel, Gharib and Ramalaa fighting to stay in contention.


Gharib closes the gap but Ramalaa is dropped.



Wanjiru flying, Kebede staying in touch, Gharib dropped?

Kebede keeps eying Sammy.



Look at Mile 19: 4:25. FOUR TWENTY FIVE!




40k: Kebede still hanging tough and Gharib not out of sight!



Wanjiru almost misses his bottle and Kebede seems to sneak closer - one second gap only!
But Sammy kicks again, not willing to lose by any means!






1, 2, 3 with 400m to go. One last corner to the right and down the finish stretch.


Sunday, April 26, 2009

Results Madrid Marathon

1 KHALID YASEEN C-M 2:14:31
2 MESHACK KOSGEI KIRWA C-M 2:16:17
3 GATHERU DANIEL NDERITU C-M 2:16:42
4 GEOF TERER C-M 2:18:11
5 JAMES MOIBEN C-M 2:20:48
6 WILLIAM BIAMA C-M 2:21:25
7 FRED KIPROP KIPTUM D-M 2:21:35
8 GEBRU SEREKE D-M 2:22:19
9 SAMUEL KALYA C-M 2:22:58
10 DAVID KOSGEI KIMUTAI C-M 2:23:22

Results Zuerich Marathon

1. Tadese Abraham 1982 ERI-Eritrea 2:10.09,0
2. Kulkov Oleg 1978 RUS-Russland 2:10.12,1
3. Eticha Tesfaye 1974 ETH-Ethiopia 2:10.21,1
4. Teferi Wodajo 1982 ETH-Ethiopia 2:10.47,8
5. Dagim Getnet Yeshitela 1983 ETH-Ethiopia 2:11.36,6
6. Chepkwony Richard 1983 KEN-Kenya 2:14.11,2
7. Cheruiyot Isaac 1984 KEN-Kenya 2:14.33,4
8. Rotich Pius 1976 KEN-Kenya 2:14.34,2
9. Ponomarev Vladimir 1983 RUS-Russia 2:14.44,6
10. Shumye Tafere Alemayehu 1988 ETH-Ethiopia 2:14.49,5

Results Hamburg Marathon

1 Tside, Solomon (ETH) MH 01:05:21 02:11:47

2 Ngolepus, Charles (KEN) MH 01:05:20 02:13:25

3 Telles des Souza, Jose (BRA) M35 01:06:07 02:14:46

4 Moreira, Jose (POR) MH 01:07:59 02:14:57

5 Roba, Hussan Adelo (ETH) MH 01:05:21 02:16:35

6 Sendeku, Tesfaye (ETH) MH 01:05:21 02:16:58

7 Weger, Roman (AUT) M35 01:07:59 02:17:53

8 Sousa, Antonio (POR) M35 01:07:59 02:18:03

9 Kigen, Erick (KEN) MH 01:05:38 02:18:43

10 Cariss, Cris (IRL) M30 01:07:48 02:19:46

In Pictures: AAI 10k Road Championships Navan 26th April 2009

Vinny Mulvey (Raheny Shamrock AC) finished second Winner with a high 30 Minutes Time: Sean Conolly, Tallaght AC
Raced for Ireland in the Olympic Marathon in Bejing - Pauline Curley (Tullamore Harriers)
The leading man just secounds before the 5 k mark.
Start.
Full Results to follow.

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