My BEST Runs - Worlds Best Road Races

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Total Miles: 7,534.08 since 01/28/2021

7 Day Total (Starting 11/20): 9.94

Zakaria kirika

Runner Profile

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They have logged 7,534.08 Miles

Runs

Date	Distance	Time	Mi. Pace	Location	Photo
11/21/24	16.00 K	56:21	5:41	Kenyan Athletics Training Academy, Thika (KE)
	feeling good
11/18/24	18.00 K	1:17:34	6:57	Kenyan Athletics Training Academy, Thika (KE)
	Run when you can, walk if you have to, crawl if you must, just never give up
11/16/24	30.00 K	1:53:30	6:06	Kenyan Athletics Training Academy,Thika (KE)
	You didn’t get this far to only go this far
11/14/24	18.00 K	1:19:21	7:06	Kenyan Athletics Training Academy, Thika10.easy (KE)
	The pain you feel today will be the strength you feel tomorrow
11/13/24	10.00 K	32:07	5:11	Kenyan Athletics Training Academy,Thika (KE)
	running wednesday
11/8/24	20.00 K	1:21:09	6:32	Kenyan Athletics Training Academy,Thika (KE)
	I don’t run to add days to my life, I run to add life to my days
10/31/24	15.00 K	52:02	5:35	Kenyan Athletics Training Academy,Thika (KE)
	Running is 90 percent mental". Your mind is your strongest muscle, and mental toughness is just as important as physical strength
10/29/24	10.00 K	40:00	6:27	Kenyan Athletics Training Academy (KE)
	It started to become what I looked forward to most; it was the only time I got to be in my own head
10/23/24	10.00 K	51:09	8:14	Kenyan Athletics Training Academy (KE)
	run,run,run
10/10/24	10.00 K	40:00	6:27	Kenyan Athletics Training Academy (KE)
	Good things come slow—especially in distance running
10/8/24	10.00 K	36:00	5:48	Kenyan Athletics Training Academy (KE)
	Run when you can, walk if you have to, crawl if you must, just never give up
10/7/24	16.00 K	61:00	6:09	Kenyan Athletics Training Academy (KE)
	Don't be afraid to fail. It's not the end of the world and in many ways, it's the first step toward learning something better and getting better at it
10/4/24	14.00 K	58:05	6:41	Kenyan Athletics Training Academy (KE)
	Running is the basis of all the training that I do...it's like an escape
10/2/24	15.00 K	59:03	6:21	Kenyan Athletics Training Academy,Thika (KE)
	When your legs get tired, run with your heart
9/30/24	14.00 K	59:42	6:52	Kenyan Athletics Training Academy (KE)
	Run when you can, walk if you have to, crawl if you must; just never give up
9/27/24	16.00 K	1:13:16	7:23	Kenyan Athletics Training Academy (KE)
	The obsession with running is really an obsession with the potential for more and more life
9/26/24	10.00 K	38:00	6:07	Kenyan Athletics Training Academy (KE)
	speed work
9/26/24	10.00 K	38:00	6:07	Kenyan Athletics Training Academy (KE)
	speed work
9/23/24	16.00 K	1:09:26	7:00	Kenyan Athletics Training Academy Thika (KE)
	amazing run
9/24/24	12.00 K	44:00	5:55	Kenyan Athletics Training Academy (KE)
	morning running
9/17/24	10.00 K	40:00	6:27	Kenyan Athletics Training Academy, Thika (KE)
	speed work
9/14/24	15.00 K	43:37	4:41	thika (KE)
	double road race
9/16/24	22.00 K	01:28:32	6:29	Kenyan Athletics Training Academy,Thika (KE)
	great running
9/10/24	10.00 K	40:00	6:27	Kenyan Athletics Training Academy, Thika (KE)
	In running or in life, I’ve found it really important to not shy away from races, workouts, exercises, or experiences I knew I am not great at or familiar with
9/6/24	10.00 K	40:00	6:27	Kenyan Athletics Training Academy, Thika (KE)
	great run
9/2/24	15.00 K	1:11:05	7:38	Kenyan Athletics Training Academy, Thika (KE)
	amazing workout
8/31/24	30.00 K	1:52:32	6:03	Kenyan Athletics Training Academy (KE)
	long run
8/29/24	10.00 K	40:00	6:27	Kenyan Athletics Training Academy (KE)
	It was being a runner that mattered, not how fast or how far I could run
8/27/24	9.00 K	57:12	10:14	Kenyan Athletics Training Academy (KE)
	Run into your unknown
8/23/24	10.00 K	38:00	6:07	Kenyan Athletics Training Academy,Thika (KE)
	great workout
8/21/24	15.00 K	1:12:00	7:44	Kenyan Athletics Training Academy (KE)
	morning run
8/16/24	16.00 K	1:14:45	7:32	Kenyan Athletics Training Academy, Thika (KE)
	Never limit where running can take you. I mean that geographically, spiritually, and of course, physically
8/14/24	10.00 K	41:12	6:38	Kenyan Athletics Training Academy (KE)
	kata time trial
8/13/24	8.00 K	43:08	8:41	Kenyan Athletics Training Academy (KE)
	Just keep moving. Someone said this to me a long time ago. It's a Buddhist saying, I think: 'There is no wasted effort
8/12/24	10.00 K	40:00	6:27	Kenyan Athletics Training Academy (KE)
	It started to become what I looked forward to most; it was the only time I got to be in my own head
8/8/24	10.00 K	36:32	5:53	Kenyan Athletics Training Academy, Thika (KE)
	speed work
8/5/24	16.00 K	1:15:48	7:38	Kenyan Athletics Training Academy (KE)
	easy morning run
8/1/24	12.00 K	40:00	5:22	Kenyan Athletics Training Academy (KE)
	speed work
7/30/24	11.00 K	34:41	5:05	Kenyan Athletics Training Academy,Thika (KE)
	Running is something you can do and be alone in your thoughts, and I like that
7/29/24	16.00 K	1:12:57	7:21	Kenyan Athletics Training Academy (KE)
	Running is the basis of all the training that I do...it's like an escape
7/27/24	20.00 K	1:14:32	6:00	Kenyan Athletics Training Academy, Thika (KE)
	great feeling
7/25/24	11.00 K	39:00	5:43	Kenyan Athletics Training Academy (KE)
	It's very hard at the beginning to understand that the whole idea is not to beat the other runners.
7/23/24	10.00 K	40:21	6:30	Kenyan Athletics Training Academy (KE)
	I don’t run to add days to my life, I run to add life to my days
7/22/24	12.00 K	59:56	8:03	Kenyan Athletics Training Academy, Thika (KE)
	loving the workout
7/17/24	10.00 K	29:39	4:47	Kenyan Athletics Training Academy (KE)
	Your mind is your strongest muscle
7/15/24	10.00 K	40:00	6:27	Kenyan Athletics Training Academy Thika (KE)
	In running or in life, I’ve found it really important to not shy away from races, workouts, exercises, or experiences I knew I am not great at or familiar with
7/12/24	15.00 K	1:14:43	8:01	Kenyan Athletics Training Academy (KE)
	If your legs are tired, run with your heart
7/10/24	20.00 K	1:19:32	6:24	Kenyan Athletics Training Academy (KE)
	long running
7/8/24	18.00 K	1:16:32	6:51	Kenyan Athletics Training Academy, Thika (KE)
	Take control of your workout and make the decision to succeed
7/4/24	16.00 K	54:00	5:26	Kenyan Athletics Training Academy (KE)
	speedwork
7/2/24	10.00 K	34:32	5:34	Kenyan Athletics Training Academy,Thika (KE)
	speed work
7/1/24	15.00 K	1:15:21	8:06	Kenyan Athletics Training Academy,Thika (KE)
	Run when you can, walk if you have to, crawl if you must, just never give up
6/25/24	10.00 K	44:00	7:05	Kenyan Athletics Training Academy,Thika (KE)
	speed work
6/21/24	16.00 K	53:30	5:23	Kenyan Athletics Training Academy,Thika (KE)
	Running is the greatest metaphor for life, because you get out of it what you put into it
6/19/24	12.00 K	58:23	7:50	Kenyan Athletics Training Academy, Thika (KE)
	I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I’ve never met a fake runner
6/17/24	16.00 K	1:14:43	7:31	Kenyan Athletics Training Academy (KE)
	Good things come slow, especially in distance running
6/14/24	18.00 K	1:00:28	5:25	Kenyan Athletics Training Academy,Thika (KE)
	Train smart. Train hard. Have fun
6/13/24	15.00 K	1:11:54	7:43	Kenyan Athletics Training Academy,Thika (KE)
	easy run after yesterdays time trial
6/12/24	10.00 K	29:12	4:42	Kenyan Athletics Training Academy (KE)
	I believe in the runner's high, and I believe that those who are passionate about running are the ones who experience it to the fullest degree possible
6/10/24	18.00 K	1:17:09	6:54	Kenyan Athletics Training Academy,Thika (KE)
	Run often. Run long. But never outrun your joy of running
6/3/24	12.00 K	59:30	7:59	Kenyan Athletics Training Academy,Thika (KE)
	Long distance running is 90 percent mental and the other half is physical
5/30/24	15.00 K	58:46	6:19	Kenyan Athletics Training Academy (KE)
	I’ve got 99 problems, so I went on a run to ignore them all
5/28/24	25.00 K	1:40:22	6:28	Kenyan Athletics Training Academy (KE)
	Jogging is very beneficial. It’s good for your legs and your feet. It’s also very good for the ground. It makes it feel needed
5/25/24	12.00 K	36:42	4:56	Kenyan Athletics Training Academy,Thika (KE)
	tempo run at kata
5/23/24	34.00 K	2:30:00	7:07	Kenyan Athletics Training Academy (KE)
	Today’s impossible is tomorrow’s normal.
5/21/24	18.00 K	1:18:00	6:59	Kenyan Athletics Training Academy, Thika (KE)
	Some days my best is a PR, others it's just putting one foot in front of the other
5/18/24	25.00 K	1:45:58	6:50	Kenyan Athletics Training Academy, Thika (KE)
	It gave me a natural endorphin high, but it also helped me sleep, so it was perfect. It’s easy to understand how people replace addiction with exercise
5/16/24	12.00 K	44:00	5:55	Kenyan Athletics Training Academy,Thika (KE)
	great speedwork on the road
5/15/24	16.00 K	1:15:56	7:39	Kenyan Athletics Training Academy,Thika (KE)
	Train smart. Train hard. Have fun
5/14/24	10.00 K	62:00	9:59	Kenyan Athletics Training Academy,Thika (KE)
	In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that
5/11/24	20.00 K	01:14:32	6:00	Kenyan Athletics Training Academy, Thika (KE)
	Fight fatigue with focus
5/8/24	10.00 K	29:39	4:47	Kenyan Athletics Training Academy (KE)
	The miracle isn’t that I finished. The miracle is that I had the courage to start
5/7/24	10.00 K	47:30	7:39	Kenyan Athletics Training Academy (KE)
	today was taking it slow but sure, next is kata time trial
5/4/24	25.00 K	1:34:28	6:05	Kenyan Athletics Training Academy (KE)
	Don’t dream of winning, train for it
5/1/24	20.00 K	1:19:10	6:23	Kenyan Athletics Training Academy (KE)
	Obstacles are those frightful things you see when you take your eyes off your goals
4/29/24	15.00 K	57:23	6:10	Kenyan Athletics Training Academy,Thika (KE)
	Run like you stole something
4/26/24	16.00 K	1:32:07	9:16	Kenyan Athletics Training Academy (KE)
	It started to become what I looked forward to most; it was the only time I got to be in my own head
4/24/24	20.00 K	01:21:32	6:34	Kenyan Athletics Training Academy (KE)
	For me, running, I need it as much for my head and to clear my head as I do for keeping in shape
4/18/24	18.00 K	1:16:00	6:48	Kenyan Athletics Training Academy (KE)
	Pain is temporary, quitting lasts forever
4/17/24	10.00 K	30:31	4:55	Kenyan Athletics Training Academy, Thika (KE)
	Running is the therapy that always works
4/16/24	10.00 K	57:21	9:14	Kenyan Athletics Training Academy, Thika (KE)
	Running is not just about fitness, it’s about self-discovery and mental clarity
4/11/24	10.00 K	40:00	6:27	Kenyan Athletics Training Academy, Thika (KE)
	Life is for participating, not for spectating
4/10/24	14.00 K	1:12:56	8:24	Kenyan Athletics Training Academy (KE)
	Today’s impossible is tomorrow’s normal
4/22/24	16.00 K	1:19:32	8:00	Kenyan Athletics Training Academy (KE)
	A good laugh and a long run are the two best cures for anything
4/2/24	14.00 K	54:00	6:13	Kenyan Athletics Training Academy (KE)
	Strength does not come from physical capacity. It comes from an indomitable will
4/1/24	16.00 K	64:09	6:28	Kenyan Athletics Training Academy (KE)
	If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward
3/29/24	15.00 K	59:31	6:24	Kenyan Athletics Training Academy (KE)
	Running is the basis of all the training that I do...it's like an escape
3/27/24	16.00 K	62:09	6:16	Kenyan Athletics Training Academy (KE)
	am 100 percent convinced that working out is part of what makes me so happy
3/25/24	16.00 K	66:23	6:41	Kenyan Athletics Training Academy,Thika (KE)
	Running teaches us to keep moving forward, one step at a time, no matter how difficult the terrain may be
3/23/24	25.00 K	1:27:42	5:39	Kenyan Athletics Training Academy, Thika (KE)
	When I run, I am in touch with my deepest self. I feel alive and invincible
3/21/24	16.00 K	52:51	5:19	Kenyan Athletics Training Academy (KE)
	I’m not fast, I’m just awkwardly ahead of everyone else
3/20/24	12.00 K	54:23	7:18	Kenyan Athletics Training Academy, Thika (KE)
	It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit
3/16/24	20.00 K	1:17:23	6:14	Kenyan Athletics Training Academy, Thika (KE)
	You can keep going and your legs might hurt for a week, or you can quit and your mind will hurt for a lifetime
3/14/24	15.00 K	59:32	6:24	Kenyan Athletics Training Academy (KE)
	Someone who is busier than you is running right now.
3/13/24	10.00 K	30:05	4:51	Kenyan Athletics Training Academy (KE)
	Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running
3/7/24	10.00 K	40:21	6:30	Kenyan Athletics Training Academy (KE)
	I run because I can. When I get tired, I remember those who can't run, what they would give to have this simple gift I take for granted, and I run harder for them. I know they would do the same for me
3/6/24	18.00 K	1:18:32	7:02	Kenyan Athletics Training Academy, Thika (KE)
	I don’t run to add days to my life, I run to add life to my days
3/5/24	16.00 K	58:00	5:51	Kenyan Athletics Training Academy,Thika (KE)
	I run so I can eat donuts without guilt
3/1/24	18.00 K	1:17:40	6:57	Kenyan Athletics Training Academy, Thika (KE)
	I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner
2/29/24	10.00 K	44:00	7:05	Kenyan Athletics Training Academy (KE)
	Remember, you’re lapping everyone on the couch
2/27/24	15.00 K	58:32	6:17	Kenyan Athletics Training Academy, Thika (KE)
	If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to
2/24/24	25.00 K	1:26:08	5:33	Kenyan Athletics Training Academy,Thika (KE)
	Every run is a work of art, a drawing on each day’s canvas. Some runs are shouts and some runs are whispers. Some runs are eulogies and others celebrations
2/22/24	10.00 K	37:12	6:00	Kenyan Athletics Training Academy, Thika (KE)
	You don’t stop running because you get old, you get old because you stop running
2/21/24	15.00 K	59:56	6:26	Kenyan Athletics Training Academy, Thika (KE)
	feeling great today.
2/19/24	20.00 K	01:21:32	6:34	Kenyan Athletics Training Academy,Thika (KE)
	morning run at kata
2/16/24	20.00 K	1:15:10	6:03	Kenyan Athletics Training Academy,Thika (KE)
	I consider my refusal to run today as resistance training
2/15/24	15.00 K	55:08	5:55	Kenyan Athletics Training Academy, Thika (KE)
	Running is that big question mark that’s there each and every day. It asks, ‘Are you going to be a wimp or are you going to be strong today
2/9/24	12.00 K	57:11	7:41	Kenyan Athletics Training Academy (KE)
	The only reason I would take up jogging is so that I could hear heavy breathing again
2/7/24	20.00 K	1:16:43	6:11	Kenyan Athletics Training Academy,Thika (KE)
	Run the first two-thirds of the race with your head and the last third with your heart.
2/7/24	15.00 K	56:25	6:04	Kenyan Athletics Training Academy, Thika (KE)
	I breathe in strength and breathe out weakness
2/5/24	12.00 K	58:53	7:54	Kenyan Athletics Training Academy,Thika (KE)
	We all know that if you run, you are pretty much choosing a life of success because of it
2/2/24	15.00 K	59:53	6:26	Kenyan Athletics Training Academy,Thika (KE)
	If found on ground, please drag to finish line
2/1/24	9.00 K	42:38	7:38	Kenyan Athletics Training Academy (KE)
	Runner’s logic: I’m too tired to work. I should go run
1/31/24	20.00 K	1:30:09	7:16	Kenyan Athletics Training Academy (KE)
	Runner's logic: I'm tired. Let me go for a run
1/29/24	18.00 K	01:20:21	7:12	Kenyan Athletics Training Academy (KE)
	feeling good
1/27/24	30.00 K	1:48:09	5:49	Kenyan Athletics Training Academy, Thika (KE)
	feeling good
1/25/24	12.00 K	42:00	5:38	Kenyan Athletics Training Academy, Thika (KE)
	I don’t run to add days to my life, I run to add life to my days
1/24/24	18.00 K	1:16:03	6:48	Kenyan Athletics Training Academy (KE)
	The pride in finishing a marathon is much greater than all the pain endured during the marathon
1/23/24	12.00 K	44:12	5:56	Kenyan Athletics Training Academy,Thika (KE)
	Pain is inevitable. Suffering is optional
1/22/24	25.00 K	1:29:36	5:47	Kenyan Athletics Training Academy, Thika (KE)
	I breathe in strength and breathe out weakness
1/19/24	10.00 K	57:12	9:13	Kenyan Athletics Training Academy,Thika (KE)
	Run when you can, walk if you have to, crawl if you must – just never give up
1/17/24	18.00 K	1:12:27	6:29	Kenyan Athletics Training Academy (KE)
	I’ll be happy if running and I can grow old together
1/11/24	10.00 K	58:23	9:24	Kenyan Athletics Training Academy,Thika (KE)
	Don't dream of winning, train for it
1/10/24	10.00 K	30:14	4:52	Kenyan Athletics Training Academy, Thika (KE)
	I love running but I think you have to find a workout routine that really speaks to you beyond trying to get goals for your body. For me, running, I need it as much for my head and to clear my head as I do for keeping in shape
1/8/24	18.00 K	1:16:07	6:49	Kenyan Athletics Training Academy (KE)
	I like my morning run more than I like most people.
1/4/24	15.00 K	1:04:24	6:55	Kenyan Athletics Training Academy, Thika (KE)
	People sometimes sneer at those who run every day, claiming they’ll go to any length to live longer. But don’t think that’s the reason most people run
1/3/24	10.00 K	38:15	6:10	Kenyan Athletics Training Academy (KE)
	Running is the greatest metaphor for life because you get out of it what you put into it
1/2/24	12.00 K	44:00	5:55	Kenyan Athletics Training Academy, Thika (KE)
	There will come a day when I can no longer run. Today is not that day
12/30/23	30.00 K	1:49:24	5:53	Kenyan Athletics Training Academy, Thika (KE)
	Jogging is very beneficial. It's good for your legs and your feet. It's also very good for the ground. It makes it feel needed
12/29/23	16.00 K	57:53	5:50	Kenyan Athletics Training Academy (KE)
	There are many challenges to long distance running, but one of the greatest is the question of where to put one’s house keys
12/27/23	20.00 K	1:18:02	6:17	Kenyan Athletics Training Academy, Thika (KE)
	Running an hour a day adds 10 years to your life. Unfortunately, you spend it running
12/26/23	15.00 K	58:10	6:15	Kenyan Athletics Training Academy,Thika (KE)
	easy training this week, ending the year on a high
12/23/23	15.00 K	58:43	6:18	Kenyan Athletics Training Academy (KE)
	easy run
12/21/23	12.00 K	60:51	8:10	Kenyan Athletics Training Academy,Thika (KE)
	The trouble with jogging is that by the time you realize you're not in shape for it, it's too far to walk back
12/19/23	12.00 K	40:00	5:22	Kenyan Athletics Training Academy,Thika (KE)
	My morning run is the in-between space of yesterday’s forgotten problems and today’s beautiful possibilities
12/18/23	18.00 K	1:16:43	6:52	Kenyan Athletics Training Academy (KE)
	I didn’t feel like running today. Which is exactly why I went.
12/16/23	5000.00 Meters	14:48	4:46	nairobi (KE)
	There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul
12/12/23	12.00 K	41:00	5:30	Kenyan Athletics Training Academy,Thika (KE)
	fartleik, I don’t run to add days to my life, I run to add life to my days
12/12/23	12.00 K	41:00	5:30	Kenyan Athletics Training Academy,Thika (KE)
	fartleik, I don’t run to add days to my life, I run to add life to my days
12/11/23	16.00 K	58:35	5:54	Kenyan Athletics Training Academy,Thika (KE)
	Running is the quickest endorphin hit I can get. I like to do it really early in the morning, before everyone gets up. It gives me a clear head and sort of resets the clock. It’s like, 'OK, I got that out of the way. Now I can deal with people
12/8/23	12.00 K	52:43	7:05	Kenyan Athletics Training Academy (KE)
	Running may be an independent activity but you’re never alone
12/6/23	10.00 K	30:44	4:57	Kenyan Athletics Training Academy, Thika (KE)
	Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable
12/5/23	10.00 K	42:05	6:47	Kenyan Athletics Training Academy (KE)
	Run like there’s a hot guy in front of you and a creepy one behind you
12/4/23	15.00 K	57:43	6:12	Kenyan Athletics Training Academy,Thika (KE)
	Life is short. Running makes it seem longer
12/1/23	16.00 K	61:26	6:11	Kenyan Athletics Training Academy,Thika (KE)
	As a runner, you have to face the truth about yourself on a regular basis, and it makes you more honest. You can’t pretend to be faster than you are. You can’t pretend that you are better prepared than you are. You cannot pretend to be a runner; you actually have to run
11/30/23	6.00 K	28:00	7:31	Kenyan Athletics Training Academy (KE)
	It is true that speed kills. In distance running, it kills anyone who does not have it
11/29/23	18.00 K	75:39	6:46	Kenyan Athletics Training Academy, Thika (KE)
	It doesn’t matter how fast or how far you’re going. If you’re putting on your shoes and going out for a run, you are a runner, you are in that club
11/24/23	14.00 K	61:04	7:02	Kenyan Athletics Training Academy (KE)
	But the only person who needs to believe in you is you
11/23/23	8.00 K	28:00	5:38	Kenyan Athletics Training Academy,Thika (KE)
	Running is alone time that lets my brain unspool the tangles that build up over days...I run, pound it out on the pavement, channel that energy into my legs, and when I'm done with my run, I'm done with it
11/22/23	18.00 K	1:18:30	7:02	Kenyan Athletics Training Academy (KE)
	Running isn't a sport for pretty boys...It's about the sweat in your hair and the blisters on your feet. Its the frozen spit on your chin and the nausea in your guts
11/18/23	20.00 K	65:18	5:16	Kenyan Athletics Training Academy (KE)
	Nothing lifts me out of a bad mood better than a hard workout on my treadmill. It never fails. To us, exercise is nothing short of a miracle
11/17/23	16.00 K	1:11:36	7:13	Kenyan Athletics Training Academy (KE)
	Exercise is like meditation for me. And I'm giving myself that time . . . I cannot live without it now. When you have such a good workout, it clears everything up mentally, physically, and you just have a better day
11/15/23	20.00 K	1:20:02	6:27	Kenyan Athletics Training Academy, Thika (KE)
	Running is alone time that lets my brain unspool the tangles that build up over days
11/14/23	14.00 K	54:00	6:13	Kenyan Athletics Training Academy, Thika (KE)
	We run to undo the damage we’ve done to body and spirit. We run to find some part of ourselves yet undiscovered
11/13/23	18.00 K	1:17:25	6:56	Kenyan Athletics Training Academy,Thika (KE)
	Some people will run in the rain, others will just get wet
11/11/23	25.00 K	1:29:23	5:46	Kenyan Athletics Training Academy,Thika (KE)
	The obsession with running is really an obsession with the potential for more and more life
11/10/23	15.00 K	59:27	6:23	Kenyan Athletics Training Academy, Thika (KE)
	A good run is like a cup of coffee – I’m much nicer after I’ve had one
11/9/23	18.00 K	1:15:45	6:47	Kenyan Athletics Training Academy, Thika (KE)
	Running is the therapy that always works
11/8/23	5000.00 Meters	15:18	4:56	Kenyan Athletics Training Academy,Thika (KE)
	For an athlete, the biggest pressure comes from within. You know what you want to do and what you’re capable of
11/7/23	12.00 K	52:41	7:04	Kenyan Athletics Training Academy (KE)
	If at first, you don’t succeed, then skydiving is not for you… but maybe running is
11/6/23	14.00 K	54:12	6:14	Kenyan Athletics Training Academy, Thika (KE)
	We run to undo the damage we’ve done to body and spirit. We run to find some part of ourselves yet undiscovered
11/4/23	20.00 K	1:18:33	6:20	Kenyan Athletics Training Academy, Thika (KE)
	If you don't have answers to your problems after a four-hour run, you ain't getting them
11/3/23	14.00 K	64:00	7:22	Kenyan Athletics Training Academy, (KE)
	Run hard when it’s hard to run
11/2/23	16.00 K	52:00	5:14	Kenyan Athletics Training Academy (KE)
	3/1 fartleik, Running isn’t about being the best, it’s about pursuing your personal best
11/1/23	20.00 K	1:18:44	6:21	Kenyan Athletics Training Academy, Thika (KE)
	I’ve got 99 problems, so I went on a run to ignore them all
10/31/23	10.00 K	40:00	6:27	Kenyan Athletics Training Academy, Thika (KE)
	fartleik tuesday, For me, working out is a form of therapy
10/30/23	8.00 K	44:22	8:56	Kenyan Athletics Training Academy,Thika (KE)
	Something happens to me when I run. People think it’s crazy when I say it. All of my ideas come in when I run
10/27/23	10.00 K	50:35	8:09	Kenyan Athletics Training Academy,Thika (KE)
	I always run without music. Being disconnected is what I'm addicted to more than anything. There aren't many places where you can be without your phone and computer. I've started to crave and enjoy that time alone
10/26/23	16.00 K	56:03	5:39	Kenyan Athletics Training Academy, Thika (KE)
	Running is the greatest metaphor for life, because you get out of it what you put into it
10/25/23	18.00 K	1:19:34	7:07	Kenyan Athletics Training Academy,Thika (KE)
	If you don’t have answers to your problems after a four-hour run, you ain’t getting them.
10/23/23	18.00 K	1:18:29	7:02	Kenyan Athletics Training Academy,Thika (KE)
	monday workout Ask nothing from your running, and you’ll get more than you ever imagined
10/21/23	25.00 K	1:28:32	5:42	Kenyan Athletics Training Academy,Thika (KE)
	great Saturdays run at kata The miracle isn’t that I finished. The miracle is that I had the courage to start.
10/20/23	15.00 K	1:15:08	8:04	Kenyan Athletics Training Academy,Thika (KE)
	15km regeneration, all group stuck together all the way
10/19/23	20.00 K	1:41:23	8:10	Kenyan Athletics Training Academy, Thika (KE)
	taking it easy after the time trial with a 20k run
10/18/23	10.00 K	30:50	4:58	Kenyan Athletics Training Academy,Thika (KE)
	today was not very good for me, i was no 7 in 30:50, not a good time. waiting for the best
10/17/23	20.00 K	1:21:32	6:34	Kenyan Athletics Training Academy, Thika (KE)
	one day to go for the biggest time trial around, did 20km easy
10/16/23	12.00 K	59:54	8:02	Kenyan Athletics Training Academy,Thika (KE)
	12km easy run in the morning at taka
10/14/23	30.00 K	1:46:07	5:42	Kenyan Athletics Training Academy, Thika (KE)
	i did not go to the cross meet but 30km was enough to cross the week,
10/12/23	25.00 K	1:22:57	5:21	Kenyan Athletics Training Academy Thika (KE)
	great intervals on the track. 400m sprints
10/11/23	20.00 K	1:17:20	6:14	Kenyan Athletics Training Academy,Thika (KE)
	slow run Wednesday, tomorrow i have a lot to do on the track, speed workout.
10/10/23	18.00 K	1:18:00	6:59	Kenyan Athletics Training Academy,Thika (KE)
	todays workout was fartleik, 2/1 for 10km and 45min jog. getting ready for stardard chartdard marathon in a few weeks.
10/9/23	16.00 K	1:01:53	6:14	Kenyan Athletics Training Academy, Thika (KE)
	easy run
10/5/23	20.00 K	01:17:32	6:15	Kenyan Athletics Training Academy, Thika (KE)
	feeling good
10/3/23	16.00 K	58:00	5:51	Kenyan Athletics Training Academy, Thika (KE)
	speedwork
10/2/23	18.00 K	1:23:23	7:28	Kenyan Athletics Training Academy,Thika (KE)
	great run
9/29/23	25.00 K	1:33:09	6:00	Kenyan Athletics Training Academy, Thika (KE)
	good workout
9/28/23	32.00 K	2:45:06	8:19	Kenyan Athletics Training Academy, Thika (KE)
	workout
9/27/23	28.00 K	2:05:20	7:13	Kenyan Athletics Training Academy, Thika (KE)
	great workout
9/26/23	15.00 K	58:00	6:14	Kenyan Athletics Training Academy, Thika (KE)
	feeling good
9/23/23	30.00 K	1:50:34	5:56	Kenyan Athletics Training Academy, Thika (KE)
	long run
9/22/23	20.00 K	1:34:12	7:35	Kenyan Athletics Training Academy,Thika (KE)
	great running
9/21/23	30.00 K	2:05:14	6:44	Kenyan Athletics Training Academy, Thika (KE)
	feeling great
9/18/23	20.00 K	01:21:32	6:34	Kenyan Athletics Training Academy,Thika (KE)
	great workout
9/16/23	30.00 K	1:55:06	6:11	Kenyan Athletics Training Academy,Thika (KE)
	long run
9/15/23	20.00 K	1:16:35	6:10	Kenyan Athletics Training Academy, Thika (KE)
	amazing run
9/14/23	25.00 K	1:30:43	5:51	Kenyan Athletics Training Academy Thika (KE)
	speed work
9/8/23	16.00 K	1:07:23	6:47	Kenyan Athletics Training Academy, Thika (KE)
	amazing workout
9/6/23	20.00 K	1:35:09	7:40	Kenyan Athletics Training Academy, Thika (KE)
	amazing workout
9/2/23	15.00 K			Kenyan Athletics Training Academy Thika (KE)
	great run
8/31/23	20.00 K	1:40:43	8:07	Kenyan Athletics Training Academy, Thika (KE)
	amazing run
8/29/23	25.00 K	1:40:43	6:30	Kenyan Athletics Training Academy, Thika (KE)
	amazing running
8/23/23	18.00 K	1:21:00	7:15	Kenyan Athletics Training Academy, Thika (KE)
	great run
8/23/23	18.00 K	1:21:00	7:15	Kenyan Athletics Training Academy, Thika (KE)
	great run
8/14/23	18.00 K	1:12:00	6:27	Kenyan Athletics Training Academy, Thika (KE)
	monday morning run
8/12/23	20.00 K	1:15:00	6:03	Kenyan Athletics Training Academy Thika (KE)
	great run
8/11/23	15.00 K	57:30	6:11	Kenyan Athletics Training Academy, Thika (KE)
	good run
8/8/23	12.00 K	35:00	4:42	Kenyan Athletics Training Academy Thika (KE)
	fairtleik
8/3/23	24.00 K	1:42:03	6:51	Kenyan Athletics Training Academy, Thika (KE)
	speed work
8/2/23	16.00 K	1:01:09	6:10	Kenyan Athletics Training Academy, Thika (KE)
	feeling good
7/31/23	20.00 K	1:58:54	9:35	Kenyan Athletics Training Academy, Thika (KE)
	feeling good
7/29/23	30.00 K	1:49:45	5:54	Kenyan Athletics Training Academy Thika (KE)
	long run
7/26/23	18.00 K	1:30:43	8:07	Kenyan Athletics Training Academy, Thika (KE)
	easy run
7/25/23	15.00 K	53:00	5:42	Kenyan Athletics Training Academy, Thika (KE)
	amazing run fartleik
7/20/23	20.00 K	1:30:43	7:18	Kenyan Athletics Training Academy Thika (KE)
	feeling good
7/14/23	15.00 K	1:04:00	6:52	Kenyan Athletics Training Academy (KE)
	feeling good
7/12/23	5000.00 Meters	15:04	4:51	thika (KE)
	great run
7/11/23	12.00 K	1:20:31	10:48	Kenyan Athletics Training Academy (KE)
	easy run plus strides
7/10/23	18.00 K	1:21:09	7:16	Kenyan Athletics Training Academy (KE)
	great run
7/7/23	15.00 K	1:15:64	8:10	Kenyan Athletics Training Academy (KE)
	amazing run this morning
7/3/23	14.00 K	1:24:00	9:40	Kenyan Athletics Training Academy (KE)
	feeling good
6/26/23	20.00 K	1:18:56	6:22	Kenyan Athletics Training Academy (KE)
	morning run plus drills
6/24/23	25.00 K	1:32:58	6:00	Kenyan Athletics Training Academy (KE)
	long run
6/23/23	15.00 K	15	1:37	Kenyan Athletics Training Academy (KE)
	easy run
6/22/23	10.00 K	40:00	6:27	Kenyan Athletics Training Academy (KE)
	great speed work in thika
6/21/23	20.00 K	1:25:00	6:51	Kenyan Athletics Training Academy (KE)
	morning run
6/20/23	22.00 K	1:37:25	7:08	Kenyan Athletics Training Academy (KE)
	always having fun at kata with team
6/19/23	25.00 K	1:40:43	6:30	Kenyan Athletics Training Academy (KE)
	amazing workout monday with our guest
6/15/23	10.00 K	29:41	4:47	Kenyan Athletics Training Academy (KE)
	good time trial
6/13/23	15.00 K	48:00	5:09	Kenyan Athletics Training Academy (KE)
	great run
5/29/23	20.00 K	1:24:09	6:47	Kenyan Athletics Training Academy, Thika (KE)
	monday morning run
5/27/23	5000.00 Meters	14:50	4:47	thika (KE)
	great win today
5/23/23	25.00 K	1:40:43	6:30	Kenyan Athletics Training Academy (KE)
	great run
5/20/23	16.00 K			Kenyan Athletics Training Academy (KE)
	good run
5/18/23	16.00 K	1:14:42	7:31	Kenyan Athletics Training Academy (KE)
	morning run
5/17/23	10.00 K	30:42	4:57	thika (KE)
	great time trial
5/16/23	14.00 K	1:19:23	9:08	Kenyan Athletics Training Academy (KE)
	easy run
5/13/23	30.00 K	2:01:00	6:30	Kenyan Athletics Training Academy (KE)
	longrun
5/15/23	16.00 K	35:12	3:33	Kenyan Athletics Training Academy (KE)
	fartleik
5/10/23	12.00 K	38:10	5:08	Kenyan Athletics Training Academy (KE)
	speed work
5/9/23	20.00 K	1:19:16	6:23	Kenyan Athletics Training Academy (KE)
	easy morning
5/6/23	25.00 K	1:30:43	5:51	Kenyan Athletics Training Academy (KE)
	long run
5/4/23	22.00 K	1:14:42	5:28	Kenyan Athletics Training Academy Thika (KE)
	great run
5/2/23	20.00 K	1:23:32	6:44	Kenyan Athletics Training Academy Thika (KE)
	speed
5/1/23	25.00 K	1:36:32	6:13	Kenyan Athletics Training Academy (KE)
	great running
4/28/23	10000.00 Meters	29:40	4:47	Moi International Sports Center - Kasarani Nairobi (KE)
	Its Another PB
4/24/23	25.00 K	1:40:43	6:30	Kenyan Athletics Training Academy (KE)
	great run
4/21/23	25.00 K	1:40:43	6:30	Kenyan Athletics Training Academy, Thika (KE)
	good run
4/19/23	10.00 K	29:58	4:50	thika (KE)
	feeling good
4/17/23	20.00 K	1:26:35	6:59	Kenyan Athletics Training Academy Thika (KE)
	morning run
4/18/23	25.00 K	1:38:04	6:19	Kenyan Athletics Training Academy Thika (KE)
	long run
4/7/23	25.00 K	1:40:43	6:30	Kenyan Athletics Training Academy Thika (KE)
	long run
4/6/23	30.00 K	3:32:26	11:24	Kenyan Athletics Training Academy Thika (KE)
	feeling good
4/5/23	28.00 K	1:58:42	6:50	Kenyan Athletics Training Academy Thika (KE)
	wednesday easy run
4/4/23	28.00 K	1:48:00	6:13	Kenyan Athletics Training Academy (KE)
	good feeling
4/1/23	30.00 K	1:59:56	6:27	Kenyan Athletics Training Academy Thika (KE)
	long run
3/30/23	18.00 K	1:14:42	6:41	(KE)
	feeling good
3/28/23	12.00 K	55:18	7:25	Kenyan Athletics Training Academy, Thika (KE)
	intervals
3/27/23	15.00 K	60:43	6:31	Kenyan Athletics Training Academy, Thika (KE)
	loving it
3/25/23	25.00 K	1:45:34	6:48	Kenyan Athletics Training Academy Thika (KE)
	easy long run
3/24/23	15.00 K	54:12	5:49	Kenyan Athletics Training Academy Thika (KE)
	good run
3/23/23	12.00 K	35:29	4:46	Kenyan Athletics Training Academy Thika (KE)
	speed work at the track
3/22/23	16.00 K	1:14:42	7:31	Kenyan Athletics Training Academy Thika (KE)
	feeling good
3/21/23	16.00 K	54:00	5:26	Kenyan Athletics Training Academy Thika (KE)
	nice run with team kata
3/20/23	20.00 K	1:49:52	8:51	Kenyan Athletics Training Academy, Thika (KE)
	morning run
3/17/23	17.00 K	1:52:42	10:41	Kenyan Athletics Training Academy Thika (KE)
	great easy run and drills
3/18/23	25.00 K	1:35:40	6:10	Kenyan Athletics Training Academy Thika (KE)
	saturday long run
3/16/23	15.00 K	1:12:07	7:45	Kenyan Athletics Training Academy Thika (KE)
	easy run
3/15/23	10.00 K	30:37	4:56	Kenyan Athletics Training Academy Thika (KE)
	monthly time trial
3/13/23	12.00 K	1:00:06	8:04	Kenyan Athletics Training Academy, Thika (KE)
	very impresive
3/8/23	20.00 K	1:40:23	8:05	Kenyan Athletics Training Academy, Thika (KE)
	wednesday easy run
3/7/23	25.00 K	1:57:50	7:36	Kenyan Athletics Training Academy Thika (KE)
	good training
3/4/23	20.00 K	1:10:34	5:41	Kenyan Athletics Training Academy, Thika (KE)
3/3/23	14.00 K	1:20:09	9:13	Kenyan Athletics Training Academy, Thika (KE)
	easy run
3/2/23	20.00 K	1:16:07	6:08	Kenyan Athletics Training Academy, Thika (KE)
3/1/23	18.00 K	1:30:45	8:07	Kenyan Athletics Training Academy, Thika (KE)
	great good running
2/23/23	14.00 K	46:47	5:23	(KE)
	speedwork
2/22/23	20.00 K	1:32:00	7:25	(KE)
	morning run
2/21/23	26.60 K	1:57:50	7:08	Kenyan Athletics Training Academy Thika (KE)
	Spend eighty percent of your time focusing on the opportunities of tomorrow rather than the problems of yesterday.
2/20/23	15.00 K	1:34:01	10:06	(KE)
2/17/23	12.80 K	00:40:00	5:02	Thika Stadium (KE)
	A short run is better than no run.
2/18/23	21.00 K	01:25:00	6:31	Kenyan Athletics Training Academy, Thika (KE)
	I breathe in strength and breathe out weakness.
2/15/23	5.00 K	15:14	4:55	(KE)
2/13/23	19.00 K	1:20:00	6:47	(KE)
2/11/23	22.00 K	01:15:00	5:30	Kenyan Athletics Training Academy, Thika (KE)
	Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat, and go on to win again, you are going to be a champion someday.
2/6/23	18.30 K	01:15:00	6:36	Kenyan Athletics Training Academy, Thika (KE)
	Temporing it out. Endurance is the best.
2/7/23	16.60 K	01:00:00	5:50	Kenyan Athletics Training Academy, Thika (KE)
	Pushing harder each day despite the injury and unwellness. Fight to death!
2/1/23	18.00 K	01:23:00	7:26	Kenyan Athletics Training Academy, Thika (KE)
	Happy to run daily especially the togetherness we have as a group.
1/31/23	17.00 K	01:00:00	5:41	Kenyan Athletics Training Academy, Thika (KE)
	Just pushing hard.
1/27/23	16.20 K	01:19:00	7:51	Kenyan Athletics Training Academy, Thika (KE)
	Just had an easy run today.
1/28/23	20.00 K	01:20:00	6:27	Kenyan Athletics Training Academy, Thika (KE)
	A journey of a thousand miles starts with a single step. I started this one and nobody can stop me.
1/30/23	24.00 K	01:38:00	6:35	Kenyan Athletics Training Academy, Thika (KE)
	Monday blues never find my ways, am always on a run.
1/30/23	20.00 K	1:30:01	7:15	Kenyan Athletics Training Academy, Thika (KE)
	Aerobics for today
1/24/23	15.00 K	01:00:00	6:27	Kenyan Athletics Training Academy, Thika (KE)
	It’s not so much that I began to run, but that I continued.
1/24/23	15.00 K	01:00:00	6:27	Kenyan Athletics Training Academy, Thika (KE)
	It’s not so much that I began to run, but that I continued.
1/25/23	18.00 K	01:08:00	6:05	Kenyan Athletics Training Academy, Thika (KE)
	If you are losing faith in human nature, go out and watch a marathon.
1/23/23	16.00 K	01:00:00	6:03	Kenyan Athletics Training Academy, Thika (KE)
	If it doesn’t challenge you, it won’t change you.
1/21/23	25.00 K	01:32:00	5:56	Kenyan Athletics Training Academy, Thika (KE)
	Running has always been a relief and a sanctuary – something that makes me feel good, both physically and mentally. For me it’s not so much about the health benefits. Those are great, but I believe that the best thing about running is the joy it brings to life.
1/20/23	12.00 K	01:40:00	13:25	Kenyan Athletics Training Academy, Thika (KE)
	I need fuel in my muscles to drive my run, therefore, the Coach administered the dose with some exercises.
1/16/23	20.00 K	01:51:00	8:56	Kenyan Athletics Training Academy, Thika (KE)
	A runners creed I will win; if I cannot win, I shall be second if I cannot be second, I shall be third if I cannot place at all, I shall still do my best.
1/17/23	16.00 K	01:10:00	7:03	Kenyan Athletics Training Academy, Thika (KE)
	There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul.
1/14/23	20.00 K	1:24:00	6:46	Kenyan Athletics Training Academy, Thika (KE)
	Easy long run with my training group gives me ample time to listen to my innerself.
1/12/23	13.00 K	00:48:00	5:57	Kenyan Athletics Training Academy, Thika (KE)
	I believe that the Good Lord gave us a finite number of heartbeats and I’m damned if I’m going to use up mine running up and down a street.
1/13/23	31.00 K	02:15:00	7:01	Kenyan Athletics Training Academy, Thika (KE)
	If you’ve never had a bad day running, you’re probably doing something wrong. If you’ve never had a good day running, you’re definitely doing something wrong.
1/10/23	5.00 K	00:13:57	4:30	Nakuru (KE)
	“Ask yourself: “Can I give more?” The answer is usually: “Yes.”
1/11/23	21.00 K	01:25:00	6:31	Kenyan Athletics Training Academy, Thika (KE)
	If you don’t have answers to your problems after a four-hour run, you ain’t getting them.
1/9/23	18.00 K	1:08:00	6:05	Kenyan Athletics Training Academy, Thika (KE)
	Your body is made to move so move it
1/6/23	9.00 K	00:40:00	7:10	Kenyan Athletics Training Academy, Thika (KE)
	Run like hell and get the agony over with.
1/7/23	10.40 K	00:32:16	5:00	Kerugoya Stadium (KE)
	Don’t fear moving slowly forward…fear standing still.
1/5/23	6.00 K	00:25:00	6:43	Kenyan Athletics Training Academy,Thika (KE)
	Fastened HIIT.
1/4/23	16.00 K	01:22:00	8:15	Kenyan Athletics Training Academy,Thika (KE)
	Looking forward to always run the best in the world. Never loose heart.
12/20/22	22.00 K	1:27:45	6:26	Kenyan Athletics Training Academy Thika (KE)
	Its never too late to be what you might have been
12/13/22	10.60 K	46:43	7:06	Kenyan Athletics Training Academy (KE)
	Start where you are. Use what you have. Do what you can.
12/12/22	28.23 K	2:10:12	7:26	Kenyan Athletics Training Academy Thika (KE)
	Most of the time, things do not happen, as we want them to happen. In spite of our best efforts, we can’t help, how things will actually turn out to be.
12/10/22	21.12 K	1:05:07	4:58	Riabai, Kiambu (KE)
	Every race I ran, I knew I had a faster one in me.
12/9/22	11.35 K	51:10	7:16	Kenyan Athletics Training Academy (KE)
	I go running when I have to.
12/8/22	19.75 K	1:27:50	7:10	Kenyan Athletics Training Academy Thika (KE)
	The more things change, the more they stay different.
12/7/22	25.47 K	1:45:30	6:40	Kenyan Athletics Training Academy (KE)
	The sweat is the footprints towards a better you.
12/6/22	22.87 K	1:48:08	7:37	Kenyan Athletics Training Academy, Thika (KE)
	positive mindset, discipline and consistency are the keys to success
12/5/22	30.37 K	2:07:58	6:47	Kenyan Athletics Training Academy, Thika (KE)
	Encountering roadblocks or struggles is part of the journey, how you choose to deal with these experiences helps to determine your future.
12/3/22	25.00 K	1:40:08	6:27	Kenyan Athletics Training Academy, Thika (KE)
	Success is sweat but the secret is sweat.
12/2/22	14.60 K	1:13:30	8:07	Kenyan Athletics Training Academy, Thika (KE)
	Sweat today, smile tomorrow.
12/1/22	20.14 K	1:14:30	5:58	Kenyan Athletics Training Academy, Thika (KE)
	Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started.
11/30/22	30.21 K	2:13:20	7:07	Kenyan Athletics Training Academy (KE)
	It’s hard to beat a person who never gives up.
11/29/22	30.27 K	2:06:58	6:46	Kenyan Athletics Training Academy (KE)
	The more you sweat in training the less you bleed in a competition.
11/28/22	26.12 K	1:59:10	7:21	Kenyan Athletics Training Academy (KE)
	It is only when we take chances, when our lives improve.
11/25/22	15.12 K	1:15:30	8:03	Kenyan Athletics Training Academy (KE)
	have no experience when it comes to x country but i hope for good perfomance tommorow
11/24/22	20.20 K	1:32:01	7:20	Kenyan Athletics Training Academy, Thika (KE)
	Running is my private time, my therapy, my religion
11/23/22	13.36 K	48:03	5:48	Kenyan Athletics Training Academy, Thika (KE)
	its x country season and its raining, it is my time now
11/23/22	13.36 K	48:28	5:51	Kenyan Athletics Training Academy, Thika (KE)
	fartlek of 2x1 min
11/22/22	26.12 K	2:00:16	7:25	Kenyan Athletics Training Academy, Thika (KE)
	Runners just do it – they run for the finish line even if someone else has reached it first
11/21/22	20.20 K	1:48:08	8:37	Kenyan Athletics Training Academy (KE)
	Running is in my blood
11/19/22	5.00 K	14:25	4:39	Kenyan Athletics Training Academy (KE)
	I thought its good to try a new thing, i still did it. Another good time recorded
11/18/22	15.12 K	1:13:30	7:50	Kenyan Athletics Training Academy, Thika (KE)
	You miss 100% of the shots you don't take.
11/17/22	19.75 K	1:32:02	7:30	Kenyan Athletics Training Academy, Thika (KE)
	If you genuinely want something, don't wait for it — teach yourself to be impatient.
11/16/22	26.12 K	2:10:58	8:05	Kenyan Athletics Training Academy, Thika (KE)
	Life is a succession of lessons which must be lived to be understood.
11/15/22	20.20 K	1:15:30	6:01	Kenyan Athletics Training Academy (KE)
	speedy day
11/13/22	31.14 K	2:20:18	7:16	Kenyan Athletics Training Academy, Thika (KE)
	It is during our darkest moments that we must focus to see the light.
11/12/22	20.20 K	1:13:30	5:52	Kenyan Athletics Training Academy, Thika (KE)
	One has to be positive. When you're positive, good things happen.
11/11/22	15.12 K	1:13:20	7:49	Kenyan Athletics Training Academy, Thika (KE)
	Always work hard and have fun in what you do because I think that's when you're more successful.
11/10/22	24.64 K	1:25:05	5:34	Jomo Kenyatta University of Agriculture and Technology (JKUAT) (KE)
	Go confidently in the direction of your dreams. Live the life you have imagined.
11/9/22	25.77 K	1:54:20	7:09	Kenyan Athletics Training Academy Thika (KE)
	I have learned not to allow rejection to move me.
11/7/22	25.87 K	1:50:00	6:51	Kenyan Athletics Training Academy Thika (KE)
	Start where you are. Use what you have. Do what you can.
11/6/22	25.75 K	2:05:12	7:50	Kenyan Athletics Training Academy (KE)
	The only one who can tell you “you can’t win” is you and you don’t have to listen
11/5/22	25.00 K	1:50:20	7:07	Kenyan Athletics Training Academy Thika (KE)
	For the great doesn’t happen through impulse alone, and is a succession of little things that are brought together.
11/3/22	15.12 K	1:05:50	7:01	Kenyan Athletics Training Academy Thika (KE)
	Opportunity is missed by most people because it is dressed in overalls and looks like work.
11/3/22	26.60 K	1:52:29	6:49	Kenyan Athletics Training Academy Thika (KE)
	Everything you can imagine is real.
11/2/22	28.00 K	1:42:09	5:53	Kenyan Athletics Training Academy Thika (KE)
	Don't judge each day by the harvest you reap but by the seeds that you plant.
11/1/22	19.75 K	1:30:30	7:23	Kenyan Athletics Training Academy Thika (KE)
	Life is a song - sing it. Life is a game - play it. Life is a challenge - meet it. Life is a dream - realize it. Life is a sacrifice - offer it.
10/31/22	25.75 K	1:53:45	7:07	Kenyan Athletics Training Academy (KE)
	The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.
10/30/22	11.35 K	34:08	4:51	Nairobi (KE)
	Another PB there is progress, Yes I Can Make it!
10/28/22	15.60 K	1:30:00	9:18	Kenyan Athletics Training Academy (KE)
	Don't settle for average. Bring your best to the moment. Then, whether it fails or succeeds, at least you know you gave all you had.
10/27/22	18.40 K	1:03:20	5:33	Jomo Kenyatta University of Agriculture and Technology (JKUAT) (KE)
	The road to success and the road to failure are almost exactly the same.
10/26/22	17.62 K	1:15:06	6:52	Kenyan Athletics Training Academy Thika (KE)
	communal run
10/25/22	23.87 K	1:28:05	5:57	Kenyan Athletics Training Academy Thika (KE)
	You must do the thing you think you cannot do
10/24/22	25.00 K	2:21:21	9:06	Kenyan Athletics Training Academy Thika, (KE)
	Easy monday
10/21/22	14.00 K	1:07:50	7:48	Kenyan Athletics Training Academy (KE)
	easy run for recovery from yesterday's speedwork
10/19/22	28.23 K	1:50:00	6:17	Kenyan Athletics Training Academy Thika (KE)
	It started to become what I looked forward to most
10/20/22	18.00 K	1:37:10	8:42	Kenyan Athletics Training Academy, Thika (KE)
	Speed day
10/17/22	24.00 K	1:42:03	6:51	Kenyan Athletics Training Academy Thika (KE)
	Easy Monday
10/15/22	10.00 K	29:44	4:48	Kenyan Athletics Training Academy Thika (KE)
	Ran a PB in today's time trial
10/12/22	28.00 K	1:56:08	6:41	Thika (KE)
	Exercise is like meditation for me. And I'm giving myself that time. I cannot live without it now
10/13/22	20.00 K	1:02:14	5:01	Thika (KE)
	it was a speed work and easy jogging at the evening
10/11/22	20.00 K	1:03:20	5:06	Kenyan Athletics Training Academy (KE)
	3k by 4, speedwork with jogging of 8k in the evening
10/10/22	26.60 K	1:52:06	6:47	Kenyan Athletics Training Academy (KE)
	do the best you can until you know better,then do better
10/8/22	21.09 K	1:20:26	6:09	Kenyan Athletics Training Academy Thika (KE)
	ending the weekend in style
10/7/22	10.00 K	45:08	7:16	Kenyan Athletics Training Academy Thika (KE)
	Easy day
10/6/22	20.20 K	1:28:05	7:02	Kenyan Athletics Training Academy (KE)
	speed workout today
10/5/22	24.00 K	1:58:17	7:56	Kenyan Athletics Training Academy Thika (KE)
	Easy day
10/4/22	20.30 K	1:20:45	6:25	Kenyan Athletics Training Academy (KE)
	speedy session in the morning of 2min by 1
10/3/22	20.01 K	1:20:26	6:29	Kenyan Athletics Training Academy Thika (KE)
	I just wanted to add milage over the programmed workout
10/1/22	21.34 K	1:04:56	4:54	Kenyan Athletics Training Academy, Thika (KE)
	its a new month, the month of harvest
9/29/22	22.87 K	1:30:01	6:21	Kenyan Athletics Training Academy, Thika (KE)
	I am enjoying the way the program is planned, training the Kenyan way
9/28/22	28.72 K	2:05:20	7:02	Kenyan Athletics Training Academy (KE)
	easy workout
9/26/22	25.00 K	2:11:02	8:27	Kenyan Athletics Training Academy Thika (KE)
	Easy monday
9/24/22	25.00 K	1:30:20	5:49	Kenyan Athletics Training Academy Thika (KE)
	Progressive long run
9/22/22	19.48 K	56:21	4:40	Kenyan Athletics Training Academy (KE)
	sharp speed of 200m by 36
9/21/22	18.01 K	1:08:04	6:05	Kenyan Athletics Training Academy,Thika (KE)
	easy morning run
9/20/22	22.87 K	1:21:36	5:45	Kenyan Athletics Training Academy,Thika (KE)
	sometimes run as if there is nothing holding you back
9/17/22	13.30 K	53:01	6:25	Kenyan Athletics Training Academy Thika (KE)
	Speed day
9/16/22	18.12 K	1:25:30	7:36	Kenyan Athletics Training Academy, Thika (KE)
	running drills day
9/15/22	20.01 K	1:30:01	7:15	Kenyan Athletics Training Academy (KE)
	easy morning run
9/14/22	15.00 K	45:25	4:53	Kenyan Athletics Training Academy (KE)
	it was a good race on a very hard course
9/12/22	15.00 K	1:30:20	9:42	Kenyan Athletics Training Academy Thika, (KE)
	IT WAS A TEMPO RUN TODAY IN THE MORNING SESSION
9/10/22	10.01 K	30:11	4:52	Riabai, Kiambu (KE)
	competitive race
9/7/22	25.00 K	1:50:23	7:07	Kenyan Athletics Training Academy, Thika (KE)
	Aerobic communal run
9/6/22	18.00 K	1:42:09	9:08	Kenyan Athletics Training Academy, Thika (KE)
	speed session
9/5/22	22.00 K	2:00:17	8:48	Kenyan Athletics Training Academy, Thika (KE)
	slope workout
9/3/22	15.00 K	1:00:23	6:29	Kenyan Athletics Training Academy, Thika (KE)
	Easy run
9/1/22	22.00 K	1:40:12	7:20	Kenyan Athletics Training Academy, Thika (KE)
	Speed session in the morning with jogging in the evening
8/23/22	23.00 K	1:30:20	6:20	Kenyan Athletics Training Academy, Thika (KE)
	Tempo run
7/10/22	10.80 Meters	29:12	72:31:12	Kenyan Athletics Training Academy Thika, (KE)
	sasa
7/10/22	29.00 K	29:12	1:38	(KE)
8/21/22	25.00 K	1:21:28	5:15	Kenyan Athletics Training Academy, Thika (KE)
	Sunday long run
8/22/22	12.00 K	1:10:17	9:26	Kenyan Athletics Training Academy, Thika (KE)
	Warm morning, did 40 min of slope repetitions
8/18/22	26.00 K	2:00:14	7:27	Kenyan Athletics Training Academy, Thika (KE)
	Easy Thursday
8/17/22	10.00 K	30:17	4:53	Kenyan Athletics Training Academy, Thika (KE)
	First 10km on the track, hoping to like , track has never been my thing
8/11/22	22.00 K	1:48:00	7:55	Kenyan Athletics Training Academy, Thika (KE)
	Speed session in the morning, jogging in the evening
8/10/22	26.00 K	1:12:26	4:30	Kenyan Athletics Training Academy, Thika (KE)
	Easy day
8/8/22	16.50 K	1:14:33	7:17	Kenyan Athletics Training Academy, Thika (KE)
	Easy monday
8/9/22	12.49 K	52:05	6:43	Kenyan Athletics Training Academy, Thika (KE)
	Speed session on a calm cool morning
8/6/22	10.00 K	51:09	8:14	Kenyan Athletics Training Academy, Thika (KE)
	Easy ten
8/5/22	14.10 K	1:14:23	8:30	Kenyan Athletics Training Academy, Thika (KE)
	A light day
8/4/22	18.00 K	1:37:49	8:45	Kenyan Athletics Training Academy, Thika (KE)
	Speed session in the morning
8/1/22	24.00 K	1:52:33	7:33	Kenyan Athletics Training Academy, Thika (KE)
	Easy monday
7/28/22	24.00 K	1:43:22	6:56	Kenyan Athletics Training Academy, Thika (KE)
	Speed day
7/27/22	19.00 K	1:25:36	7:16	Kenyan Athletics Training Academy, Thika (KE)
	Aerobic morning run
7/21/22	18.00 K	1:25:50	7:41	kenyan Athletics Training Academy Thika, (KE)
	Aerobic morning run
7/22/22	12.00 K	42:17	5:41	kenyan Athletics Training Academy Thika, (KE)
	Easy friday
7/20/22	24.00 K	1:54:09	7:40	kenyan Athletics Training Academy Thika, (KE)
	Speed day
7/19/22	16.00 K	1:12:53	7:20	kenyan Athletics Training Academy Thika, (KE)
	progressive communal run
7/18/22	26.00 K	2:16:08	8:26	kenyan Athletics Training Academy Thika, (KE)
	Easy fourteen in the morning with slope sprints.In the evening did communal jogging with the team
7/16/22	25.00 K	1:30:58	5:52	Kenyan athletic training academy. (KE)
	Progressive morning long run.
7/15/22	12.00 K	57:45	7:45	Kenyan athletic training academy. (KE)
	Easy morning run.
7/14/22	17.00 K	1:19:50	7:34	Kenyan athletic training academy. (KE)
	Easy morning run.
7/12/22	15.00 K	1:15:59	8:10	Kenyan athletic training academy. (KE)
	Easy communal morning run.
7/11/22	18.00 K	1:17:20	6:55	Kenyan athletic training academy. (KE)
	Easy morning run.
7/6/22	16.00 K	1:15:44	7:38	Kenyan athletic training academy. (KE)
	Progressive aerobic run.
7/5/22	12.00 K	49:34	6:39	Kenyan athletic training academy. (KE)
	Speed work session.
7/4/22	18.00 K	1:35:49	8:35	Kenyan athletic training academy. (KE)
	Communal morning run.
6/29/22	16.00 K	1:18:96	8:01	Kenyan athletic training academy. (KE)
	Morning run moderate pace.
6/28/22	13.00 K	47:34	5:54	Kenyan athletic training academy. (KE)
	Speed work session..
6/27/22	15.00 K	57:05	6:08	Kenyan athletic training academy (KE)
	Progressive morning run.
6/25/22	25.00 K	1:26:34	5:35	Kenyan athletic training academy. (KE)
	Progressive morning run.
6/24/22	15.00 K	1:10:58	7:37	Kenyan athletic training academy. (KE)
	Morning run progressive pace.
6/23/22	18.00 K	1:10:56	6:21	Kenyan athletic training academy. (KE)
	Speed workout at jkuat..
6/22/22	17.38 K	1:16:19	7:05	Kenyan athletic training academy. (KE)
	Morning run communal..
6/21/22	25.00 K	1:45:20	6:47	Kenyan Athletics Training Academy Thika (KE)
	Communal morning run and shake out in the evening
6/20/22	22.00 K	1:22:43	6:04	Kenyan athletic training academy. (KE)
	Easy moderate run..evening jogging.
6/18/22	20.00 K	1:15:44	6:06	Kenyan athletic training academy. (KE)
	Progressive long run..
6/15/22	10.00 K	30:14	4:52	Kenyan athletic training academy. (KE)
	Great achievement.
6/11/22	10.00 K	31:38	5:06	Kenyan Athletics Training Academy Thika (KE)
	Competitive racing at Riabai
6/13/22	16.00 K	1:04:37	6:30	Kenyan Athletics Training Academy Thika (KE)
	Monday progressive run
6/10/22	12.00 K	1:05:44	8:49	Kenyan athletic training academy. (KE)
	Morning run..
6/9/22	17.00 K	1:13:20	6:57	Kenyan athletic training academy. (KE)
	Morning run communal.
6/8/22	10.00 K	45:32	7:20	Kenyan athletic training academy (KE)
	Speed workout...program..
6/6/22	12.00 K	1:35:30	12:49	Kenyan athletic training academy (KE)
	Easy morning run...
6/1/22	15.00 K	1:12:45	7:49	kenyan Athletics Training Academy Thika, (KE)
	progressive run.
5/31/22	12.00 K	1:22:04	11:01	kenyan Athletics Training Academy Thika, (KE)
	speed work session,
5/24/22	16.00 K	1:05:34	6:36	Kenyan Athletics Training Academy Thika, (KE)
	speed workout.
5/21/22	25.00 K	1:26:08	5:33	Kenyan Athletics Training Academy, Thika (KE)
	Long run at an increasing pace
5/20/22	12.00 K	1:01:39	8:17	kenyan Athletics Training Academy Thika, (KE)
	easy communal run.
5/14/22	20.00 K	1:20:08	6:27	kenyan Athletics Training Academy Thika, (KE)
	progrecive long run.
5/12/22	10.00 K	1:05:20	10:31	kenyan Athletics Training Academy Thika, (KE)
	speed workout ..easy jogging in the evening.
5/4/22	17.30 K	1:15:35	7:02	Kenyan Athletics Training Academy Thika (KE)
	A misty morning, did a progressive run
5/3/22	22.00 K	1:44:43	7:40	Kenyan Athletics Training Academy Thika (KE)
	Speed day
5/2/22	16.62 K	1:23:20	8:05	Kenyan Athletics Training Academy Thika (KE)
	Easy run with slope workout
4/30/22	20.00 K	1:21:08	6:32	Kenyan Athletics Training Academy Thika (KE)
	Easy day
4/29/22	20.60 K	1:56:32	9:07	Kenyan Athletics Training Academy Thika (KE)
	Speed session along a stretch, road and trails impassable due to rain
4/26/22	20.00 K	1:23:26	6:43	Kenyan Athletics Training Academy Thika (KE)
	Speed day, did 2km,1km tempo
4/25/22	16.00 K	1:01:58	6:14	Kenyan Athletics Training Academy Thika (KE)
	Morning run
4/18/22	18.16 K	1:22:18	7:18	Kenyan Athletics Training Academy Thika (KE)
	Easy monday
4/14/22	16.00 K	1:28:27	8:54	Kenyan Athletics Training Academy Thika (KE)
	Easy communal run
4/13/22	10.00 K	29:54	4:49	Kenyan Athletics Training Academy Thika, (KE)
	time trial, did a sub 30
4/12/22	10.00 K	54:13	8:44	Kenyan Athletics Training Academy Thika (KE)
	Easy morning run
4/11/22	26.00 K	2:10:06	8:04	Kenyan Athletics Training Academy Thika (KE)
	Solid monday
4/9/22	15.00 K	53:31	5:45	Kenyan Athletics Training Academy Thika (KE)
	Morning run at a moderate pace
4/7/22	9.60 K	43:29	7:18	Kenyan Athletics Training Academy Thika (KE)
	1Min on 1Min off fartlek
4/6/22	17.50 K	1:17:25	7:08	Kenyan Athletics Training Academy Thika (KE)
	Progressive run
4/5/22	10.00 K	1:00:01	9:40	Kenyan Athletics Training Academy Thika (KE)
	Speed day
4/4/22	16.00 K	1:04:38	6:31	Kenyan Athletics Training Academy Thika (KE)
	Progressive morning run
4/2/22	18.00 K	1:18:02	6:59	Kenyan Athletics Training Academy Thika (KE)
	End of the week run
3/31/22	3.00 K	9:02:34	4:51:04	Kenyan Athletics Training Academy Thika (KE)
	Competed in 3000M event. Finished in position two behind my colleague Eric
3/29/22	8.00 K	43:27	8:45	Kenyan Athletics Training Academy Thika (KE)
	Warming up before speed session
3/26/22	20.00 K	1:19:34	6:25	Kenyan Athletics Training Academy Thika (KE)
	Today it was less dusty, was light showers overnight
3/25/22	12.00 K	50:23	6:46	Kenyan Athletics Training Academy Thika (KE)
	Easy morning with static drills
3/23/22	17.00 K	1:18:35	7:27	Kenyan Athletics Training Academy Thika (KE)
	Morning communal run
3/22/22	20.00 K	1:36:27	7:46	Kenyan Athletics Training Academy Thika (KE)
	Speed day
3/21/22	22.00 K	1:56:28	8:32	kenyan Athletics Training Academy Thika, (KE)
	Easy morning run with jogging in the evening
3/19/22	20.00 K	1:23:21	6:43	Kenyan Athletics Training Academy Thika (KE)
	Easy long run
3/16/22	10.00 K	30:25	4:54	Kenyan Athletics Training Academy Thika, (KE)
	Time trial. Improved from the previous
3/18/22	24.00 K	1:56:19	7:48	Kenyan Athletics Training Academy Thika, (KE)
	Easy day
3/12/22	20.00 K	1:17:23	6:14	Kenyan Athletics Training Academy Thika, (KE)
	Ended the week with a long run, at an easy comfortable pace
3/9/22	12.00 K	50:35	6:48	Kenyan Athletics Training Academy, Thika (KE)
	Easy run with Alfred
3/8/22	19.00 K	1:32:40	7:51	Kenyan Athletics Training Academy Thika, (KE)
	Speed session in the morning, communal jogging in the evening
3/7/22	26.00 K	1:55:24	7:09	Kenyan Athletics Training Academy Thika, (KE)
	Easy monday
3/3/22	11.60 K	54:50	7:37	Kenyan Athletics Training Academy Thika, (KE)
	Easy 10 and one mile shake out
3/2/22	25.00 K	2:05:10	8:04	Kenyan Athletics Training Academy Thika, (KE)
	communal run in the morning. took on a jogging in the evening
3/1/22	20.00 K	1:42:29	8:15	Kenyan Athletics Training Academy Thika, (KE)
	Speed day
2/28/22	25.00 K	2:11:36	8:29	Kenyan Athletics Training Academy Thika, (KE)
	Easy monday
2/26/22	10.00 K	31:04	5:00	Kenyan Athletics Training Academy Thika, (KE)
	Tempo run, paced the last bit for the 30km team
2/24/22	22.00 K	1:55:27	8:27	Kenyan Athletics Training Academy Thika, (KE)
	Did 2,1 and 1,1 fartlek in the morning. Jogging in the evening
2/23/22	16.80 K	1:06:39	6:24	Kenyan Athletics Training Academy Thika, (KE)
	Morning progressive run
2/22/22	12.00 K	50:38	6:48	Kenyan Athletics Training Academy Thika, (KE)
	speed session in the morning along a 1km circuit
2/21/22	16.00 K	1:39:05	9:58	Kenyan Athletics Training Academy Thika, (KE)
	Easy 10 with slope repetition
2/19/22	20.00 K	1:45:11	8:28	Kenyan Athletics Training Academy Thika, (KE)
	Aerobic communal run
2/18/22	10.00 K	50:34	8:09	Kenyan Athletics Training Academy Thika, (KE)
	speed day
2/16/22	10.00 K	31:44	5:07	Kenyan Athletics Training Academy Thika, (KE)
	Time trial
2/14/22	26.00 K	1:54:37	7:06	Kenya Athletics Training Academy (KE)
	Easy day
2/11/22	15.00 K	1:05:29	7:02	Kenyan Athletics Training Academy, Thika (KE)
	If you cant stop thinking about it, it matters
2/10/22	10.00 K	50:45	8:11	kenyan Athletics Training Academy, Thika (KE)
	Interval session with the team
2/9/22	16.00 K	1:12:08	7:16	Kenyan Athletics Training Academy, Thika (KE)
	progressive morning run
12/20/21	23.00 K	1:52:27	7:53	Kenyan Athletics Training Academy, Thika (KE)
	Easy day
12/18/21	8.00 K	26:11	5:17	Kenyan Athletics Training Academy, Thika (KE)
	Finished third; cross country
12/16/21	12.00 K	1:10:08	9:25	Kenyan Athletics Training Academy, Thika (KE)
	Recovery run
12/17/21	7.00 K	40:02	9:13	Kenyan Athletics Training Academy, Thika (KE)
	40 min run, at an easy pace
12/15/21	10.00 K	31:27	5:04	Kenyan Athletics Training Academy, Thika (KE)
	Time trial; on a tarmacked route with a higher altitude
12/14/21	12.00 K	48:10	6:28	Kenyan Athletics Training Academy, Thika (KE)
	Easy run
12/13/21	16.00 K	1:16:53	7:44	Kenyan Athletics Training Academy, Thika (KE)
	Easy morning run
12/10/21	18.00 K	1:36:27	8:38	Kenyan Athletics Training Academy, Thika (KE)
	Easy friday
12/8/21	16.00 K	1:24:07	8:28	Kenyan Athletics Training Academy, Thika (KE)
	communal easy run
12/7/21	10.00 K	30:05	4:51	Kenyan Athletics Training Academy Thika (KE)
	I gave it all. Done my best on today`s speedwork.
12/3/21	10.00 K	58:06	9:22	Kenyan Athletics Training Academy, Thika (KE)
	Easy morning run
12/2/21	20.00 K	1:12:07	5:49	Kenyan Athletics Training Academy, Thika (KE)
	Tempo run got blistered at 11
11/30/21	12.00 K	51:02	6:51	Kenyan Athletics Training Academy, Thika (KE)
	2 min on, 2min off fartlek
11/25/21	10.00 K	43:26	7:00	Kenyan Athletics Training Academy Thika (KE)
	I felt good. It was perfect speedwork.
11/24/21	18.00 K	1:21:07	7:16	Kenyan Athletics Training Academy Thika (KE)
	morning run:evening jog
11/23/21	14.00 K	47:24	5:27	Kenyan Athletics Training Academy Thika (KE)
	Fartlek. It was tough!
11/22/21	18.00 K	1:23:21	7:28	Kenyan Athletics Training Academy Thika (KE)
	morning run and evening jogging
11/20/21	25.00 K	1:35:05	6:08	Kenyan Athletics Training Academy Thika (KE)
	long run,moderate pace
11/18/21	10.00 K	45:32	7:20	Kenyan Athletics Training Academy Thika (KE)
	speed day,,2km*5
11/18/21	18.00 K	1:18:34	7:02	Kenayan Athletics Training Academy Thika (KE)
	morning run and evening jogging
11/15/21	25.00 K	1:54:06	7:21	Kenyan Athletics Training Academy Thika (KE)
	easy day
11/16/21	11.00 K	45:22	6:39	Kenyan Athletics Training Academy Thika (KE)
	Easy jogging with strides along a 600m circuit
11/12/21	15.00 K	1:16:18	8:12	Kenyan Athletics Training Academy Thika (KE)
	Easy friday
11/13/21	25.00 K	1:45:28	6:48	Kenyan Athletics Training Academy Thika (KE)
	progressive run to end the week
11/11/21	14.00 K	51:00	5:52	Kenyan Athletics Training Academy Thika (KE)
	Speed day
11/10/21	26.00 K	1:56:32	7:13	Kenyan Athletics Training Academy Thika (KE)
	Easy day
11/9/21	19.00 K	1:40:31	8:31	Kenyan Athletics Training Academy Thika (KE)
	Track session
11/8/21	28.00 K	2:20:24	8:05	Kenyan Athletics Training Academy Thika (KE)
	Easy monday
11/4/21	16.00 K	1:36:34	9:43	Kenyan Athletics Training Academy Thika (KE)
	Speed day
11/5/21	11.00 K	1:00:23	8:51	Kenyan Athletics Training Academy Thika (KE)
	Easy morning run
11/6/21	6.00 K	19:23	5:12	Kenyan Athletics Training Academy Thika (KE)
	At machakos for cross country
11/2/21	16.40 K	1:17:26	7:36	Kenyan Athletics Training Academy Thika (KE)
	Speed session at JKUAT; did 3 sets of 1200M, 800M and 400M* 5
11/3/21	10.00 K	53:24	8:36	Kenyan Athletics Training Academy Thika (KE)
	Got out once
11/1/21	25.00 K	1:47:05	6:54	Kenyan Athletics Training Academy Thika (KE)
	Progressive morning run, evening jogging
10/29/21	20.00 K	1:26:36	6:59	Kenyan Athletics Training Academy Thika (KE)
	Morning run, did it easy
10/26/21	18.00 K	1:39:08	8:52	Kenyan Athletics Training Academy Thika (KE)
	Interval session
10/28/21	20.00 K	1:49:37	8:50	Kenyan Athletics Training Academy Thika (KE)
	speed day
10/27/21	25.00 K	1:59:15	7:41	Kenyan Athletics Training Academy Thika (KE)
	Along a lower elevated route for morning run
10/22/21	18.00 K	1:25:16	7:38	Kenyan Athletics Training Academy Thika (KE)
	Easy communal run
10/20/21	26.00 K	2:02:32	7:36	Kenyan Athletics Training Academy Thika (KE)
	Easy Wednesday
10/21/21	20.60 K	1:44:38	8:11	Kenyan Athletics Training Academy Thika (KE)
	Speed day
10/19/21	22.15 K	1:43:26	7:31	Kenyan Athletics Training Academy Thika, (KE)
	Speed session
10/16/21	25.00 K	1:57:38	7:35	Kenyan Athletics Training Academy Thika (KE)
	Easy long run
10/15/21	10.00 K	32:34	5:15	Kenyan Athletics Training Academy Thika (KE)
	Warm morning, favorable for a run
10/13/21	22.00 K	1:40:21	7:21	Kenyan Athletics Training Academy Thika (KE)
	Easy in the morning, jogging in the evening
10/12/21	16.40 K	1:19:04	7:46	Kenyan Athletics Training Academy Thika (KE)
	Speed day
10/12/21	16.40 K	1:17:04	7:34	Kenyan Athletics Training Academy Thika, (KE)
	Morning speed session. Jogged it out in the evening
10/11/21	27.00 K	1:56:35	6:57	Kenyan Athletics Training Academy Thika (KE)
	A beautiful, cool morning, cool run
10/8/21	18.00 K	1:16:21	6:50	Kenyan Athletics Training Academy Thika, (KE)
	Friday easy run. Recovered in the evening
10/9/21	20.00 K	1:11:57	5:48	Kenyan Athletics Training Academy Thika, (KE)
	End of the week run, did it long
10/6/21	20.00 K	1:43:20	8:19	Kenyan Athletics Training Academy, Thika (KE)
	Easy morning, with exercises and stretching workout
10/5/21	18.00 K	1:46:07	9:30	Kenyan Athletics Training Academy Thika (KE)
	Interval session at JKUAT in the mid morning. in the evening did an easy jogging
10/4/21	25.00 K	1:54:01	7:21	Kenyan Athletics Training Academy Thika (KE)
	Started the week with quite an easy monday
10/2/21	25.00 K	1:47:36	6:56	Kenyan Athletics Training Academy Thika, (KE)
	Long run
10/1/21	20.00 K	1:38:07	7:54	Kenyan Athletics Training Academy Thika, (KE)
	Easy day
9/27/21	25.00 K	2:02:38	7:54	Kenyan Athletics Training Academy Thika (KE)
	Easy day
9/24/21	18.00 K	1:23:09	7:27	Kenyan Athletics Training Academy Thika (KE)
	Easy run
9/25/21	20.00 K	1:06:18	5:21	Kenyan Athletics Training Academy Thika (KE)
	Saturday run. Did a tempo run
9/22/21	9.80 K	50:02	8:13	Kenyan Athletics Training Academy Thika, (KE)
	Dynamic exercises and stretching
9/23/21	20.00 K	1:47:20	8:39	Kenyan Athletics Training Academy Thika, (KE)
	speed workout in the morning; did three sets of 1200M,800M and 400M pyramid
9/21/21	20.00 K	1:50:24	8:54	Kenyan Athletics Training Academy Thika (KE)
	One hour hill workout in the morning and easy jogging in the evening
9/18/21	20.00 K	1:19:32	6:24	Kenyan Athletics Training Academy Thika (KE)
	A long run at an easy pace
9/17/21	22.00 K	1:57:37	8:37	Kenyan Athletics Training Academy Thika (KE)
	Did it easy in the morning, in the mid-morning took on a 40 min slope work
9/15/21	18.00 K	2:40:32	14:22	Kenyan Athletics Training Academy Thika (KE)
	An easy day with exercises and stretching in the mid morning
9/16/21	17.00 K	1:41:05	9:35	Kenyan Athletics Training Academy Thika (KE)
	speed session
9/14/21	16.00 K	1:18:16	7:53	Kenyan Athletics Training Academy Thika (KE)
	Speed session. Jogged it out in the evening
9/13/21	30.00 K	2:26:07	7:51	Kenyan Athletics Training Academy Thika (KE)
	Easy morning run and evening jogging with the team
9/10/21	20.00 K	1:36:24	7:46	Kenyan Athletics Training Academy Thika (KE)
	Easy day
9/9/21	25.00 K	2:03:27	7:57	Kenyan Athletics Training Academy Thika (KE)
	Grass work in the mid morning and recovery run in the evening
9/11/21	25.00 K	1:32:06	5:56	Kenyan Athletics Training Academy Thika (KE)
	Long run at a progressive pace
9/6/21	27.00 K	2:06:31	7:33	Kenyan Athletics Training Academy Thika (KE)
	Easy Monday
9/4/21	15.00 K	48:00	5:09	Kenyan Athletics Training Academy Thika (KE)
	it was quite tough
9/2/21	8.00 K	45:25	9:09	Kenyan Athletics Training Academy Thika (KE)
	Easy run, did a portion of it through coffee plantation
9/1/21	8.00 K	40:41	8:12	Kenyan Athletics Training Academy Thika (KE)
	Exercises and stretching
8/30/21	18.00 K	1:21:35	7:18	Kenyan Athletics Training Academy Thika (KE)
	Morning run
8/31/21	18.00 K	1:34:29	8:27	Kenyan Athletics Training Academy Thika (KE)
	With team at JKUAT for a speed workout
8/28/21	20.00 K	1:24:03	6:46	Kenyan Athletics Training Academy Thika (KE)
	Long run at an easy pace
8/27/21	18.00 K	1:54:08	10:13	Kenyan Athletics Training Academy Thika (KE)
	Easy day
8/26/21	20.00 K	1:47:04	8:37	Kenyan Athletics Training Academy Thika (KE)
	3,2,1 pyramid fartlek in the mid morning and evening jogging
8/25/21	28.00 K	2:03:07	7:05	Kenyan Athletics Training Academy Thika (KE)
	Easy Wednesday
8/24/21	19.40 K	1:53:56	9:28	Kenyan Athletics Training Academy Thika (KE)
	Speed day
8/23/21	25.00 K	2:59:23	11:33	Kenyan Athletics Training Academy Thika (KE)
	Easy monday
8/19/21	18.00 K	1:40:54	9:02	Kenyan Athletics Training Academy Thika (KE)
	Speed Thursday
8/16/21	25.00 K	1:43:43	6:41	Kenyan Athletics Training Academy Thika (KE)
	Did it twice.progressively in the morning and evening recovery run
8/11/21	25.00 K	1:58:32	7:38	Kenyan Athletics Training Academy Thika (KE)
	Easy day
8/10/21	20.00 K	1:50:32	8:54	Kenyan Athletics Training Academy Thika (KE)
	Interval training along a 2 km circuit and evening 50 min jogging
8/9/21	20.00 K	1:15:35	6:05	Kenyan Athletics Training Academy Thika (KE)
	Monday run
8/6/21	15.00 K	1:15:19	8:05	Kenyan Athletics Training Academy Thika (KE)
	Morning easy run
8/5/21	24.00 K	1:41:20	6:48	Kenyan Athletics Training Academy Thika (KE)
	Speed work Thursday
8/4/21	31.00 K	2:20:45	7:19	Kenyan Athletics Training Academy Thika (KE)
	Morning and evening easy run
7/30/21	23.00 K	1:54:34	8:01	Kenyan Athletics Training Academy Thika (KE)
	Got out twice, wrapping it up with stretching and exercises
7/27/21	20.00 K	1:29:57	7:15	Kenyan Athletics Training Academy Thika (KE)
	Speed Tuesday
7/26/21	27.00 K	1:59:17	7:07	Kenyan Athletics Training Academy Thika (KE)
	Monday run at an increasing speed
7/24/21	20.00 K	1:19:05	6:22	Kenyan Athletics Training Academy Thika (KE)
	LOng run with Jose
7/22/21	24.50 K	2:06:56	8:21	Kenyan Athletics Training Academy Thika (KE)
	Easy morning run with Lamech and evening jogging with the group
7/21/21	25.00 K	1:52:43	7:16	Kenyan Athletics Training Academy Thika (KE)
	Easy day
7/20/21	15.00 K	1:20:05	8:36	Kenyan Athletics Training Academy Thika (KE)
	mid morning speed session
7/19/21	25.00 K	1:53:28	7:19	Kenyan Athletics Training Academy Thika (KE)
	Monday progressive morning run. In the evening did 40 min jogging with exercises and stretching
7/17/21	20.00 K	1:08:01	5:29	Kenyan Athletics Training Academy Thika (KE)
	Long run
7/16/21	15.00 K	1:10:54	7:37	Kenyan Athletics Training Academy Thika (KE)
	Did it in the morning only, easy
7/13/21	16.00 K	1:40:04	10:04	Kenyan Athletics Training Academy Thika (KE)
	With team during morning speed session
7/12/21	25.00 K	2:01:07	7:48	Kenyan Athletics Training Academy Thika (KE)
	Easy monday and a freezing one
7/9/21	18.00 K	1:19:12	7:05	Kenyan Athletics Training Academy Thika (KE)
	An easy day
7/10/21	27.00 K	1:57:07	6:59	Kenyan Athletics Training Academy Thika (KE)
	Did 20 km long run in the morning and jogging in the evening
7/8/21	19.60 K	1:21:34	6:42	Kenyan Athletics Training Academy Thika (KE)
	Speed workout along a circuit in the morning and evening jogging
7/7/21	27.00 K	1:49:06	6:31	Kenyan Athletics Training Academy Thika (KE)
	Wednesday run
7/6/21	20.00 K	1:35:21	7:41	Kenyan Athletics Training Academy Thika (KE)
	With the team for speed workout
7/2/21	15.00 K	1:04:54	6:58	Kenyan Athletics Training Academy Thika (KE)
	Easy run
7/3/21	25.00 K	1:29:52	5:48	Kenyan Athletics Training Academy Thika (KE)
	Long run
6/30/21	28.00 K	2:03:41	7:07	Kenyan Athletics Training Academy Thika (KE)
	Easy day
6/29/21	23.00 K	1:32:04	6:27	Kenyan Athletics Training Academy Thika (KE)
	Speed day
6/28/21	27.00 K	1:24:32	5:03	Kenyan Athletics Training Academy Thika (KE)
	Easy monday run
6/26/21	10.00 K	31:10	5:01	Kenyan Athletics Training Academy Thika (KE)
	10 Km time trial
6/24/21	17.00 K	1:19:32	7:32	Kenyan Athletics Training Academy Thika (KE)
	speed workout and jogging
6/23/21	31.00 K	2:41:47	8:24	Kenyan Athletics Training Academy Thika (KE)
	Took it easy today
6/22/21	20.00 K	1:48:54	8:46	Kenyan Athletics Training Academy Thika (KE)
	800M 6, 600M 6 and 400M 8 * 4 interval training in the morning and jogging in the evening
6/21/21	26.00 K	1:47:05	6:38	Kenyan Athletics Training Academy Thika (KE)
	With the team in the morning
6/18/21	25.00 K	2:00:45	7:47	Kenyan Athletics Training Academy Thika (KE)
	Friday easy run in the morning and evening jogging along a circuit
6/17/21	20.00 K	1:41:39	8:11	Kenyan Athletics Training Academy Thika (KE)
	With the team at Thika Stadium for a speed session
6/16/21	22.00 K	1:22:34	6:03	Kenyan Athletics Training Academy Thika (KE)
	The team!
6/15/21	25.00 K	2:20:12	9:02	Kenyan Athletics Training Academy Thika (KE)
	Hill workout in the morning with 20 min warm up, in the evening joined the team for jogging
6/14/21	25.00 K	1:46:42	6:53	Kenyan Athletics Training Academy Thika (KE)
	Easy morning run
6/10/21	14.00 K	1:12:06	8:18	Kenyan Athletics Training Academy Thika (KE)
	Did it easy again today
6/9/21	21.00 K	1:36:54	7:26	Kenyan Athletics Training Academy Thika (KE)
	Recovery run
6/8/21	10.00 K	53:33	8:38	Kenyan Athletics Training Academy Thika (KE)
	Evening jogging with the team
6/7/21	26.00 K	1:59:07	7:23	Kenyan Athletics Training Academy Thika (KE)
	Morning progressive run, evening jogging and dynamic exercises
6/5/21	20.00 K	1:14:16	5:59	Kenyan Athletics Training Academy Thika (KE)
	Ended the week with a long run
6/4/21	15.00 K	1:04:07	6:53	Kenyan Athletics Training Academy Thika (KE)
	Progressive run
6/2/21	26.00 K	2:05:06	7:45	Kenyan Athletics Training Academy Thika (KE)
	Beautiful morning, great morning run
6/3/21	25.00 K	2:12:43	8:33	Kenyan Athletics Training Academy Thika (KE)
	Another easy day
6/1/21	14.00 K	1:03:42	7:20	Ujena Fit Club Running Camp,Thika (KE)
	An easy morning
5/31/21	28.00 K	2:05:20	7:13	Ujena Fit Club Running Camp,Thika (KE)
	Took it easy today,
5/29/21	25.00 K	1:27:58	5:40	Ujena Fit Club Running Camp,Thika (KE)
	A cold morning did end of the week run, long run
5/28/21	20.00 K	1:24:31	6:49	Ujena Fit Club Running Camp,Thika (KE)
	Morning run
5/27/21	20.00 K	2:00:48	9:44	Ujena Fit Club Running Camp,Thika (KE)
	Slope workout in the morning and evening jogging with the team
5/26/21	30.00 K	2:24:20	7:45	Ujena Fit Club Running Camp,Thika (KE)
	Easy Wednesday
5/25/21	20.00 K	1:43:06	8:18	Ujena Fit Club Running Camp,Thika (KE)
	Interval workout in the morning, got out one more in the evening
5/24/21	29.00 K	2:10:24	7:15	Ujena Fit Club Running Camp,Thika (KE)
	Easy monday
5/22/21	25.00 K	25	1:37	Ujena Fit Club Running Camp,Thika (KE)
	long run
5/21/21	18.00 K	1:20:01	7:10	Ujena Fit Club Running Camp,Thika (KE)
	Undulated course, did it easy
5/20/21	20.00 K	1:50:43	8:55	Ujena Fit Club Running Camp,Thika (KE)
	An easy day
5/19/21	18.00 K	1:26:31	7:45	Ujena Fit Club Running Camp,Thika (KE)
	Easy day
5/17/21	25.00 K	2:03:07	7:56	Ujena Fit Club Running Camp,Thika (KE)
	Morning easy run and evening jogging
5/15/21	30.00 K	1:42:30	5:30	Ujena Fit Club Running Camp,Thika (KE)
	Long run with the group
5/11/21	13.00 K	46:04	5:43	Ujena Fit Club Running Camp,Thika (KE)
	4,2 fartlek
5/10/21	20.00 K	1:26:09	6:56	Ujena Fit Club Running Camp,Thika (KE)
	Morning run
5/7/21	18.00 K	1:23:10	7:27	Ujena Fit Club Running Camp,Thika (KE)
	Easy day
5/6/21	23.00 K	1:43:34	7:15	Ujena Fit Club Running Camp,Thika (KE)
	Fartlek and jogging in the evening
5/5/21	27.00 K	2:09:32	7:44	Ujena Fit Club Running Camp,Thika (KE)
	An easy day
5/4/21	23.00 K	1:45:54	7:25	Ujena Fit Club Running Camp,Thika (KE)
	12 km speed session along a circuit and evening jogging
5/1/21	30.00 K	1:45:32	5:40	Ujena Fit Club Running Camp,Thika (KE)
	Dusty between 5-7 kilometers
4/30/21	20.00 K	1:24:46	6:50	Ujena Fit Club Running Camp,Thika (KE)
	An easy day with the group
4/29/21	22.00 K	1:45:44	7:45	Ujena Fit Club Running Camp,Thika (KE)
	speed session and jogging in the evening
4/28/21	20.00 K	1:20:43	6:30	Ujena Fit Club Running Camp,Thika (KE)
	Was an easy day
4/27/21	23.00 K	1:43:05	7:13	Ujena Fit Club Running Camp,Thika (KE)
	speed session and jogging in the evening
4/26/21	28.00 K	2:02:12	7:02	Ujena Fit Club Running Camp,Thika (KE)
	Progressive run in the morning and evening jogging
4/24/21	30.00 K	1:45:45	5:41	Ujena Fit Club Running Camp,Thika (KE)
	Long run
4/23/21	21.00 K	1:40:23	7:42	Ujena Fit Club Running Camp,Thika (KE)
	Mid morning run with the group
4/22/21	22.00 K	1:40:45	7:23	Ujena Fit Club Running Camp,Thika (KE)
	3 by 2 morning fartlek and jogging in the evening
4/21/21	15.00 K	1:15:05	8:04	Ujena Fit Club Running Camp,Thika (KE)
	Easy day
4/20/21	12.00 K	48:52	6:34	Ujena Fit Club Running Camp,Thika (KE)
	Speed workout along a three km circuit
4/19/21	22.00 K	1:28:06	6:27	Ujena Fit Club Running Camp,Thika (KE)
	Started the week off with a easy run, in the morning with the group
4/17/21	35.00 K	2:12:25	6:06	Ujena Fit Club Running Camp,Thika (KE)
	Long run at a moderate pace
4/16/21	15.00 K	1:15:48	8:08	Ujena Fit Club Running Camp,Thika (KE)
	Trained once and did it easy
4/16/21	15.00 K	1:12:05	7:45	Ujena Fit Club Running Camp,Thika (KE)
	An easy day
4/15/21	15.00 K	49:00	5:16	Ujena Fit Club Running Camp,Thika (KE)
	Tempo run
4/14/21	17.00 K	1:23:08	7:53	Ujena Fit Club Running Camp,Thika (KE)
	morning easy run with the group
3/10/21	8.00 K	28:36	5:46	Thika (KE)
3/7/21	10.00 K	48:36	7:50	Thika (KE)
3/5/21	5.00 K	22:20	7:12	Kiambu county (KE)
3/6/21	25.00 K	1:33:44	6:03	ujena fit club thika (KE)
2/28/21	15.00 K	58:51	6:19	ujena fit club thika (KE)
2/27/21	20.00 K	1:28:45	7:09	ujena fit club thika (KE)
2/20/21	25.00 K	1:27:21	5:38	ujena fit club thika (KE)
2/17/21	15.00 K	58:51	6:19	ujena fit club thika (KE)
2/18/21	10.00 K	36:00	5:48	ujena fit club thika (KE)
2/19/21	15.00 K	66:45	7:10	ujena fit club thika (KE)
2/15/21	10.00 K	48:07	7:45	Thika (KE)
2/11/21	10.00 K	41:00	6:36	ujena fit club thika (KE)
2/12/21	30.00 K	2:41:13	8:39	ujena fit club thika (KE)
2/9/21	14.00 K	48:00	5:32	ujena fit club thika (KE)
2/10/21	15.70 K	60:50	6:15	ujena fit club thika (KE)
2/4/21	10.00 K	36:00	5:48	ujena fit club thika (KE)
2/5/21	5.00 K	25:04	8:05	ujena fit club thika (KE)
2/2/21	10.00 K	53:09	8:34	Thika (KE)
2/1/21	15.00 K	1:01:11	6:34	Thika (KE)
1/28/21	12.00 K	58:51	7:54	ujena fit club thika (KE)

3,025