Monthly Archives: April 2014

Race Report: Rift Valley Half Marathon

One of the guys staying with me at the HATC in Iten was a Canadian who happened to be the sponsor for the Rift Valley Marathon. Therefore I found myself heading out to the race to run a half marathon on my final running day in Iten. I had the course profile described to me as being relatively flat but with a dip and then climb at about the halfway point, and I decided that I would attempt a fast time. On arrival we found out that the route had been changed from the previous year, featuring a single lap rather than two loops of 10.5 km.

Rift Valley Half Marathon - Pre-Race
Rift Valley Half Marathon – Pre-Race

After a lot of speeches and talking, little clear communication and great patience the race eventually started. I am not sure exactly how late it commenced since it was never clear at what time it was scheduled to start.

I set out at a pace of around 4:10 min/km, which in most countries would result in a finishing position within the top 2% of the field. After 500 metres there were only two people behind me, both of them also foreigners. After a few days of heavy rain the dirt roads and paths we followed were muddy and slippery, and some times it felt closer to a trail race than a road marathon. On a fairly rocky downhill path I used my trail experience to overtake the race sponsor and continued to push the pace.

Approaching the halfway mark the course started a significant downhill. When it continued for more than two kilometres I realised that I would be facing a very severe climb in the second half, and it didn’t keep me waiting. It appeared that the course changes might have reduced the boredom of running two laps, but adding some significant climbing. Just after the halfway point we bottomed out of the descent and started a steep ascent. I quickly realised that any targets I had in mind prior to the race were clearly no longer valid.

Continue reading Race Report: Rift Valley Half Marathon

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Iten: Week 4

For my fourth and final week in Iten I would start to drop my mileage in preparation for my race at the Paris Marathon, but would include three quality sessions. I had included three consecutive days of double sessions the previous week but returned to running single sessions.

After an easy Monday run I headed to the track on Tuesday. I would run 15 x 1000 metres at marathon pace with a 200 metre recovery. I managed to get into a good rhythm, and after checking my split at the 400 metre mark of each interval managed to run confidently at the required pace. The intervals started to feel more strained towards the end but for the final 1000 metres I still managed to increase the pace to complete the interval 14 seconds faster than marathon pace. It was another great confidence-boosting run.

Iten - Workout at Kamarini Stadium
Iten – Workout at Kamarini Stadium (photo courtesy of Jordan van IJsseldijk)

I had planned to run on Wednesday morning but was feeling quite stiff. Therefore I decided to shift my run to the afternoon, but getting caught up on some travel planning I only headed out late in the evening with limited light remaining. However I knew that the decision to delay the run was the correct one from the first step. My legs felt great and I enjoyed a wonderful 18 km, running through the failing light and arriving back after the sun had dropped below the horizon.

My last track session took take place on Thursday morning with a 16 x 400 metre workout. I had planned four sets of four laps, increasing the pace with each set, but my pacing was a disaster from the first lap. In a case of total mental failure I ran the first lap too fast while thinking that it had been too slow. It was only halfway through the second lap that I realised I was running the wrong pace. Consciously slowing down for the third lap I slowed too much. From there I ran almost every lap either too fast or too slow, finding myself unable to hit my intended pacing. But it was still a tough workout, and therefore a valuable one.

Continue reading Iten: Week 4