.Q. What are your race plans in 2011?A. This will be my last race of 2010. I'll have a short break after the race then start training for races next year. I'm hoping to run the World Championships next year and qualify for the Olympics. I've already
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
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
two or three intervals with five-minute recoveries), or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace. TaperIt’s tempting to think that extra time spent training in the last weeks
for 2009 as stepping stones to his ultimate goal in 2011. "I've given myself two years to reach my goal so I can get down to a proper racing weight. I want to do myself justice and be in good shape."Already well on the way to achieving his race goal, he
– with a personal best of 2:24:40 – but I couldn’t win one. My best place was second at the Kingston Marathon so I decided to give triathlon a go. At the Kirtons Farm race there were no set distances so we swam a mile, biked 40 miles and ran 13 miles. I
that the only way is up.Stronger For LongerHill running offers a great total-body workout that will protect against stresses and strains. "I pick up fewer injuries when I train on hills," says Angela Mudge, Buff Skyrunner World Champion in 2006 and 2007. "The
