road that slices through the village. Unlike Western runners, the Kenyans tend to train according to how they feel and not what it says on their schedule.Coach Richard Mukche (marathon PB 2:15) who works at HATC, explains that Kenyans use a training
country, moved up to 5,000m and 10,000m on the track and finished with the marathon.Then he simply stopped running. “Kenyan runners don’t retire, they simply disappear,” he says. Moses doesn’t run any more, but he loves to watch athletics on TV. Seeing
in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a
be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run
TW: When did you first race in Kona?SN: It's my fifth start. I was an age grouper in 2006 when I was still working then. I went full time in 2007 and won Ironman UK, which was a much better result than I expected. This will be my fifth Ironman
