we had a speed work of 800m ,1000,1200,and 3000m,very very hot each category 8to 10 imes
- Site:
- http://www.genesissport.ning.com
- Miles:
- 551 total logged
- Goal:
long distance races ,cross country, middle distance very much interested in breaking some international races and world records in long races
Entries
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Patrick ran tiredspeedwork
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Patrick ran 10 kilometers in 50 mins tiredhilly workout – 10 km / 00:50 08:02 pace
upward very high speed and moderate downward
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Awesome job Patrick. You are amazing.
5 days ago - Show 6 more comments...
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Nice hillwork Patrick
4 days ago -
Thank you for the motivation ;-)
3 days ago
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Patrick posted a note
what is the different between indoor training and outdoor training,indoor like treadmill and gym,outdoor like hills ,and long run?give me answer and i will give mine later DM FRIENDS
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I my self have done this both and i have a good answers and explanation.
5 days ago - Show 2 more comments...
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I used to hate the treadmill, but I don't mind it if I have something decent to watch
4 days ago -
If you trains indoor as Monica has said ,i believed not good for performance especially for elite runners due to weather and running outside have many challenges on the way.Not for getting many races will not be in treadmill it occur in natural roads,well done all!
1 day ago
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Patrick ran 10 kilometers in 45 mins tiredflat course – 10 km / 00:45 07:17 pace
Not sure if i may run today due to yesterday ,but also my friends did have time to wait me they run at a time of 36min i was very back
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Nice work, Patrick.
8 days ago -
Way to go Patrick. Take care!
7 days ago
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Patrick ran 20 kilometers in 1 hour and 30 mins tiredhilly route – 20 km / 01:30 07:14 pace
very comfortable with this pace although my injury is Off and am now on my way,thanks for this mountain bike
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Patrick ran 30 kilometers in 1 hour and 45 mins tiredhilly – 30 km / 01:45 05:37 pace
very rained ,and push hard one of my fellow runner stop at 17km due to some stomach problems ,if he was there i think we could bring the time to 1:39:00.six men four ladies .DM ladies the time was 1:57 to our first girl.
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I hope may runners never concentrate in sit-up that will help you belly,sit ups make you strong on hilly route and maintain your speed for long
13 days ago - Show 6 more comments...
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Wow, That's an amazing pace and distance.
13 days ago -
amazing pace Patrick
12 days ago
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Patrick posted a note
wow! postponed at last no race tomorrow due to heavy rain thats raining here in central Kenya
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Patrick sorry to hear your race is postponed. Will they try to hold it later or do you think they'll cancel?
15 days ago - Show 6 more comments...
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it depends how organiser are ,if they fear that rain will interrupt the time record they postpone
14 days ago
although its very danger to run on pothole and it is raining,it can cost your shoes if not the leg -
shame about that - no point of risking runners injuries though.
14 days ago
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Patrick shared a photo
Then speed work is very painful to many runners ,so if training speed work be NOT alone for you will feel pain and give up ,thats why i usually say NO pain NO gain motto
6 people liked what Patrick shared-
You are awesome.
15 days ago -
I am going to visit your website and really look through it. Spreading the word! Way to go Patrick. God bless you! You are amazing.
15 days ago
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Patrick shared a photo
Friends will always be friends not from far or near
6 people liked what Patrick shared-
great pic !!!!!
16 days ago - Show 2 more comments...
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Nice photo Patrick. I was looking at your website for a bit yesterday. I can see that you give a lot of your time to helping others. It is nice to see runners who are happy to give back..I've enjoyed your photos. Thanks.
15 days ago -
Bet you are an awesome Coach!
15 days ago
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Patrick shared a photo
once you will come and visit kenya you wont miss the fastest and speed cheetah ,run Lewa marathon you run with all kind of animals here in Kenya ,when visiting welcome to high attitude area where i usually train with some international runner .
7 people liked what Patrick shared-
If you want to become a champion TRAIN WITH CHAMPION ,
16 days ago
former marathon recorder ,Paul tergat of Kenya - Show 6 more comments...
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love to come and run here in kenya then come on June and run inside the game park,go and visit www.lewa.org or www.safaricom.co.ke
15 days ago -
very nice photo Patrick, I would like to visit Kenya
15 days ago
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damn thats good going!.. well done!
1 day agoImpressive speed work sessino Patrick, wish i could still do half of that, good job there.
1 day ago