Second Run This Week

There are days when challenges come like giant waves in the ocean of life. Yesterday, was such a day. I resigned to my desk life and discounted any possibility for a run. I reasoned that I was not in the right mental state to focus where my feet would land. Oh la la! Poor me. Then my colleague and running mate showed up and asked if we were running after knocking off.

I initially declined. Then I mulled over the question and when I saw how he seemed eager for a second run this week, I changed my mind. Maybe this could be an opportunity to have a better run, having met against performance issues with the run on Tuesday.

Ready or Not Here Comes the Run
Ready or Not Here Comes the Run

Run In the Dark

So after the dark had settled in, we took off in earnest. We were determined to beat our previous record. This was very exciting. I reckoned that at the speed we were going, we were going to shave off some 10 minutes. This time we had a light, and we thought we could get into the grass trails a little bit away from the tarmac road.

We got into the grass trail, and missed the path. No, the plan was not working as planned. We ditched the idea and resorted to running along the main road.

After joining the main road, there was a slight incline. We tried to sprint it, but our bodies were stingy with liberal energy release. We got the message and throttled back to just above engine idling revs.

The voice from the running app declared that we were doing somewhere around 6 minutes and some seconds per kilometre. Yes! This was good.

Performance is Very Expensive

While my mind was busy chasing wild imaginations of great performances, seeing ourselves attending global competitions the terrain changed. The road was now flat, and we should now be able to increase our pace once again.

Yet that is not what brought me back to reality. It was my legs that were crying for attention. It felt like I had attached blocks of lead on either side of my lower limps. Andrew was close by, but he too was also failing to increase his pace. “C’mon heart, do something. Give us a push” I pleaded. No push came along.

So I decided to change my running technique. I decided to run on my toes. More specifically it was about shifting the weight of the body to the soles of the feet, and keeping the instep, arch and heel in the air.

I took off like a gazelle. This was awesome. My wild imaginations returned. I could now feel the cool breeze on my face. I was in paradise.

Then suddenly, I felt a sharp pain on my right calf muscle. It felt like it was caught in a mechanical vice with a vicious lockjaw. I wanted to cry out in excruciating agony. The thought of stopping terrified me. “What will happen to all the minutes we had shaved off already?” I caught myself thinking.

I switched back to being flat-footed, and limped for several metres. However, I couldn’t allow myself to take a break. At that point it occurred to me that great performance is very expensive. It is not easy at all to keep improving one’s speed and range.

Damaged but Happy!
Damaged but Happy!

Focus on the Finish Line

The next update from the running app confirmed that our speed had dropped significantly. We were still in the bracket of six minutes, but the seconds were fasting approaching the limit.

I pushed myself harder. I was openly groaning whenever there were no pedestrians nearby. Andrew, my running mate, was busy fighting his own devils. His old injury on his right knee resurfaced and it was giving him problems each time he tried to pick up speed.

A stumble, a skid and a turn later we were at the finish line. We covered 6.54 km in 6’58”. This was our best performance ever. And though the gains may not seem significant, the direction of improvement is definitely positive.

Not There Yet
Not There Yet

We will continue to push harder even if it means only shaving off a second at a time. So should you in whatever you do.

See you at the finish line!

Read It Again: Lead Me to the Rock

Lead Me to a Rock That is Higher Than I

One of the toughest activities in the wild is rock climbing. At first sight, a rock may seem bare with no place for a foothold. Upon careful study a path appears and a pattern will reveal itself to take you to the top.

This is one craft I want to master. It will take years to perfect my skill but in the end it will be worth it. Which brings us to the topic of the day. In Psalms 61: 1 – 2, King David is in deep trouble. His heart is overwhelmed and he’s crying to God and he’s praying to God.

Then he asks for an impossible request. Instead of asking God to remove his problems, or to be taken to a soft bed of roses, he asks for a bigger challenge. He tells God “lead me to a Rock that is higher than I”. Neither does he ask God, fly me to the Rock, nor pull me to the Rock. Lead me he says. It means he’s ready to FOLLOW.

When he gets to the Rock, there will be the part of climbing it to get to the top. That is not a small matter. If this is a solution to solving problems when our hearts have been overwhelmed then help me Dear Lord.

So read it again. God wants to toughen us through the challenges we face. When we face problems God does not help us escape by running in the opposite direction. No, he leads us to a Rock that is higher than us. I want to learn from such a God. Lead me to the Rock that is higher than I.

My Running Mate is Back

Running Feels Great! Andrew (right) and I (left)
Running Feels Great! Andrew (right) and I (left)

My colleague and friend from the office is back. Andrew Khoko has been swamped with work lately often knocking off in the night. As a running partner we haven’t hit the asphalt together for sometime now. Until yesterday.

Cathy, my lovely wife, came to fetch our laptop bags and office attire. We slipped into sportswear, said our goodbyes and fixed our eyes on the road.

 

Running In the Dark

I’m trying to motivate Andrew to tackle one of the routes for Be More Race. He looks to be in a better shape than I am. I’m sure he can easily end up in the top ten if he put his mind to it.Yesterday, we started off from our office in Area 43, a quiet low density suburb in Lilongwe, the Capital City of Malawi.

The streets were deserted except for a dog and someone who was busy playing with his phone. The lights of an approaching car made it difficult to see the road. Shielding our eyes, it became obvious that this was going to be an interesting run.

Soon enough we reached the main road and decided to run next to it. When the sun is not set yet, we sometimes take the little trails a few meters away from the road. We brush against grass, and the trail offers a few of off-road sections that are a delight to the coordination algorithms inside our brains.

But last night, we could not take those trails on account of the darkness. Perhaps, in hindsight, we should have brought along headlamps. In any case, we settled in and easily avoided trucks that were hogging their lanes and shooing us away with aggressive honking.

 

The First Three Kilometers

We took a comfortable pace to allow Andrew to warm-up and also to be gentle to my legs due to subdued aching left after last Saturday’s 21 km run with Cathy. Andrew’s chest was on fire, as expected and my Achilles’ tendon was protesting loudly.

From previous experience we knew we just had to endure the first three kilometers. After that, once the body figures out that you are ignoring the message to stop, it resigns to its fate and gives you what you want – mileage.

My estimation was that we would take about roughly an hour and ten minutes to get home. And that was alright, after all running in the dark should not be done in haste. Andrew took the lead, and the running elephant followed. (By the way, I got that title from one of the guides on Kilimanjaro some two years ago.)

There was not much to see but the air was fresh. Nature was doing an excellent job cleaning up the fumes coming out from the cars on the road.

 

Tragedy Strikes

After five kilometers Andrew dropped the pace drastically. I thought he was getting tired. I overtook him and urged him to spring back to action. Then I took off. We didn’t see each other again until after the run.

It turns out his right knee had given in. He was in pain but managed to mask his limp. Instead of stopping and canceling the run, he decided to persevere to the end. And he knew that if he had indicated his predicament that would have halted the run.

What a hero.

 

The Outcome

The Running Stats
The Running Stats

In the end, the run finished at 54 minutes 22 seconds, covering a distance of 6.99 meters. Certainly, not a record breaker in any way. But the point is to get out there and do your part. Even with a busy day, one can squeeze in a work out or two. We did it, so can you.

Next Weekend in Salima

Senga Hill Hike

I got an invitation from my brother CK on WhatsApp about the Senga hill hike. The hill is in Salima, the lakeshore district next to the Capital City of Malawi.

I’m trying to get more details, but in the meantime take out your hiking boots and get them ready.

According to the poster above, the hike will take place on Saturday, 26 May 2018.

Captivating!

An Easy Weekend

My Recorded Performance

This Saturday was about taking it easy after a hectic week at the office. So what better way to unwind that waking up at 4 in the morning and heading out for a run. Cathy, my lovely wife, was by my side as a companion and cheerleader number one. She knows how to nurse back my bruised ego to perfect health.

Sampling The Goods

I’ve been following the preparations to the Standard Bank Be More Race slated for 9 June in Lilongwe. The routes for the three categories are out. So I thought of sampling the main route and experience it for ourselves.

Since the main dish has not been served yet, I’ll reserve the detailed narration for later. Suffice to say whosoever settled for the route has a taste for finer things in life.

Walking parts of it, and running the rest of it, the experience was awesome.

The Recording Glitch

I had wanted to record every inch of the way. I set up the running app and got going. After playing the first power song, everything went quiet. Nearly two kilometers later, the system went back online.

Fortunately, Cathy’s app worked smoothly. So we have a perfect record of the distance covered, thanks to her alertness.

Cathy’s Perfect Record

The Verdict

I intend to sample out the remaining routes in the days to come. But for the main route all I can say is it is JUICY, ENGAGING and totally SUCCULENT!

You cannot afford to miss the day. So keep the date: 9 June 2018.

See you there.

A Tiny Little Detail for Professional Athletes

Consolation for Your Sweat!
Consolation for Your Sweat!

 

So far my coverage about this year’s Standard Bank Be More Race has focused on the casual runner on a quest to achieve physical fitness and wellness. But Be More has more to offer.

As the race is open to professional athletes, financial rewards await for those in the 21 kilometre heat. Like the promise of a treasure at the far end of the rainbow, Standard Bank too has dangled a total of K2.9 million at the finish line for the first three to cross the line.

Winners will receive cash prizes in ranges of K550,000, K900,000 and K1.5 million on third, second and first positions, respectively.  Now that’s something to smile about! It is commendable that Standard Bank has considered rewards for athletes. Apart from cash prizes, all participants will receive a bag stuffed with branded Standard Bank goodies. That is the way to go.

Many professional athletes out there have been crying out for motivation and the more sponsors like Standard Bank come forward with prizes, the better for the sport. The bar has been raised.  These cash prizes should motivate more athletes to get back on the track, and new ones to join. Ultimately, standards of the sport will improve.  The overall picture of success looks bright. We can now look forward to the moment when more than just the regular local athletes participate at global competitions. Surely the gold medals are coming on home soil.

Be More!

Lilongwe City Race Is Tomorrow

If you happen to be in Lilongwe over the weekend, look up the calendar and you’ll see you had put a small cross on 12 May. That’s because that was a day reserved for Be More City Run/Walk.

Come and join the athletes ,families and fitness enthusiasts who will breeze through 10 km as an appetizer for the main race in June. The rest of us will run – at our pace or even walk. Some will run a little bit, and walk some more. Whatever the strategy, it will be important to participate.

The race will start promptly at 6:00. These races are known for time keeping. So it is best to show up early. You can register online or via Whatsapp for free . Check the details on the poster below. If you are busy, you can also register tomorrow. Just make sure you give yourself enough time for the registration.

To all of us, remember to have plenty of sleep and hydrate ahead of the race. Dehydration is a show-stopper. So drink lots of water and other fluids. And as usual, stay away from the hard stuff.

See you at the start line. And remember the main race is coming on June 9, 2018 in its inaugural city, Lilongwe.

Be More!