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Articles tagged #ugali
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The magical Kenyan Diet and training at altitute are two keys factors why Kenyan runners are having so much success

One unique and interesting thing about Kenyan runners is their daily diet.  A diet that gives them energy to run for a long time and fast.  Many wake up at 5am and eat something like a slice of bread or ugali with tea to provide energy.  Some prefer going for their morning run on an empty stomach but after training they take tea with rice or ugali. This is common in Kenya as well as drinking at least two glasses of tea in the morning. The most important meal of the day for many Kenyan runners is lunch.  Most eat a heavy amount of ugali, rice and beans/potatoes or stew depending on the athlete.  For example super stars like Eliud Kipchoge and Wilson Kipsang, love ugali with traditional vegetables like spinach accompanied by milk called mursik (sour milk). Mursik is sour milk that taste so sweet.  It contains enough proteins to help build and repair muscles due to tearing during daily training and competition. With daily intake it helps the runner be more energetic, strong and more able to be tough. The Mursik Factor has been making headlines when an athlete wins a race or breaks a record because Mursik never disappoints. Mursik and ugali are both key. The ingredients of ugali itself is such a secret and many keep wondering where the energy of Kenyans comes from. Ugali is a carbohydrate but has amazing ingredients. Ugali is a type of cormeal porridge and is made from maize four.  It is cooked in boiling water or milk until it reaches a stiff or dough-like consistency. 100g of maize flour contains folates 0.6mg, vitamin A 0.5mg, vitamin B1 3.0mg, vitamin B2 2.0mg, vitamin B3 14.9mg, vitamin B6 2.0mg, vitamin B12 0.007mg, iron 21mg, and Zinc 33mg. In addition the roughage helps in digestion. On top of this energizer, the high altitude helps the body produce a lot of hemoglobin due to less oxygen giving runners an easy time to run fast in low altitude outside Kenya. This is the magical Kenyan diet that propel Kenyan runners like a space ship going into the universe.  How can you doubt anything that Eluid Kipchoge does to run a 2:01 marathon? (Wed 5) ⚡AMP
by Willie Korir reporting from Kenya
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Eliud Kipchoge is a simple man who helps others - Part three of a three part series on the King of the Marathon

The King of The Marathon Part Three: an inside look into the life of Kenya's Eliud Kipchoge.  When Eliud Kipchoge passed the first 10k mark in 29:01 on September 16 in Berlin everyone was excited because he was nine seconds ahead of world record pace. Actually this was his slower 10k split of the day.  He picked up the pace and his second 10k split was 28:55, third 28:49 and fourth 28:47 clocking 2:01:39 to smash the world marathon record.  So how did he do this?  It is not drugs! He has never failed a drug test.  Besides doing some unbelievable workouts (as detailed in part 2) he pays close attention to his diet. His favorite meal is ugali, kalenjin traditional milk called mursik which nutritious and energetic, traditional veggies (such as; socha, saga, mborochet, chepkerta and mitiat).  These are herbal and they build the immune system and adds to the blood.  He eats roasted maize for carbohydrates. How does he relax? During leisure time he likes reading at least two or three inspirational books every month. This is where a man full of wisdom and maturity adds to his knowledge.  One quote he likes, "The impossible is possible and imitation is limitation. " by John Manson. Eliud is a dairy and tea farmer and when he is at home he looks after cattle.  His last born kid son started running so he can follow in his father's foot steps.  After smashing the World Marathon Record in Berlin, Eliud is expected to get $50,000 for winning and $69,000 for breaking the world record. This is 12 million Kenyan Shillings.  In additon, truck manufactures, Isuzu East Africa, which Kipchoge is a Brand Ambassador, will give him a D-max luxury double cabin vehicle. There are also gaming companies which will reward him. Eliud has involved himself in charity work too. He helps raise funds for dispensaries, pay school fees for unable kids, he helps upcoming athletes with housing and hospitals bills.  He pays for airline tickets for students going abroad on scholarship.  He helps to motivate young Kenyans on the importance of hardwork.  Kenya has been very proud of Eliud Kipchoge and since he smashed the world record the whole country is behind him.  Part one and two of these series were published the last two days on My Best Runs.   (Sat 22) ⚡AMP
by Willie Korir reporting from Kenya
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Two years ago Silas Kipruto was leading the Bix 7 when suddenly he whirled around and took a swipe at Mekonen, now they are friends

When it happened along Kirkwood Boulevard two years ago, it became national news in the running world. Silas Kipruto was loping along, leading the Quad-City Times Bix 7 as he has so often through the years, when he suddenly whirled around and took a right-handed swipe at young Teshome Mekonen, who was running directly behind him. It’s just not the sort of thing you see in road racing. No one could recall seeing anything like it. Not in the Bix 7. Not in any race. Mekonen filed a post-race protest that was denied because the incident did not have an impact on the outcome. Kipruto did not even make contact with his swing. Here’s the happy news: Kipruto and Mekonen have become friends, buddies pals. "Brothers," Kipruto said as he stood outside one of the townhouses on the St. Ambrose University campus Thursday afternoon. "We were friends before," he added. "But I came to him after the race, and now we are friends like brothers, really good friends." Chances are, they shared a plate or two of ugali in the kitchen area at St. Ambrose on Thursday night. They may run the Bix course together today in preparation for Saturday’s 44th annual race. Kipruto, who is 11 years older at 33 and much more familiar with the Davenport race, may even give his pal a few pointers on how to navigate the hills of Bix. "We hang around together," Mekonen said. "We have a good time." It’s somewhat unusual because Kipruto is from Kenya and Mekonen is from Ethiopia. Runners from the two neighboring east African countries have a history of being less than friendly as they battle for supremacy in races across the U.S. (Fri 27) ⚡AMP
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The four white Kenyans..It's all in the training..sacrifice and quality...

"These four runners listed below live and spend long seasons in Kenya at altitude, training with Africans with their custom meals, sleeping in their cots, training at 6am, fasting, and eating ugali The White Kenyans... 1. Julien Wanders this morning ran 60:09 at half marathon in Barcelona, a new Swiss record 2. Zane Robertson from New Zealand ran a 59:47 Half 3. Sondre Moen 2:05:48 Marathon From Norway, European record 4. Jake Robertson 60:01 Half Marathon in Houston From New Zealand They sacrifice themselves like the Kenyans... they run like the Kenyans... It doesn't matter that their skin is not black. It's all in the training. It's the sacrifice and the quality." (Sun 11) ⚡AMP
by Gonzalo Sukunza
Fast Half Marathons
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