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Ground beef w/ onions, toasted pine nuts on hummous w/ coriander potatoes and fattoush salad. Also some tahini, laban with cucumbers and fried cauliflower.
Ughali and sukmwiki is dope but my fave is githeri. For someone who grew up in the hills of Kenya, im prob the most unfit person i know. I wish i got the lung adaptations others get from environment exposture for superior aerobic performance. Im such a disgrace to the race ha ha
yeah but, those adaptations disappear over time as you stay exposed to altitudes more towards sea level.. soo.
use it (in this case, go back to high altitude) or lose it!
i've never seen ughali .. and I hear it's hard to make properly.
pc!
It isn't hard to make. It takes a bit of time, a lot of stirring until it thickens. But it's easy. Ughali is corn flower.<a href="http://www.youtube.com/watch?v=1lFw4nHxyqQ" target="_blank">http://www.youtube.com/watch?v=1lFw4nHxyqQ</a>
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.
slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?QuoteToday I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.
pc
ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.
should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.
peace!
Ok thanks.
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.
pc
Ughali and sukmwiki is dope but my fave is githeri. For someone who grew up in the hills of Kenya, im prob the most unfit person i know. I wish i got the lung adaptations others get from environment exposture for superior aerobic performance. Im such a disgrace to the race ha ha
running_analysisNUTRITION OF ELIUD KIPCHOGE BEFORE A MARATHON - TIPS
" The day before the marathon, he will focus on taking on carbohydrates and will avoid eating meat to prevent stomach issues – “I like to eat rice, spaghetti or ugali the day before a marathon” Ugali is a maize / cornmeal based staple which is high in carbohydrate and a popular dish in Kenya – perhaps one of the small but many reasons that the nation excels so much in endurance running."
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"The night before a marathon, Eliud will drink a bottle of Etixx Energy Load in order to top up his glycogen stores before he goes to sleep, ensuring he has sufficient energy available in the morning. “I only have a light breakfast on the morning of a race, just some tea and plain bread, as I can’t take a lot of food on. I will drink another bottle of Energy Load around 3 hours before the start of the race, no later – as I don’t want to be stopping for a toilet break whilst I’m running!”"
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"Eliud believes that rest and recovery is just as important as putting in hard training sessions, “after a hard training run or a marathon race, – I will have a Recovery Shake within 30 mins after, then I will relax and perhaps also eat a Recovery bar an hour later.”"
Since I am half kenyan, I recognise some of those foods: mandazi - nice sweet doughy thing I eat in the morning sometimes on sundays. We eat this with bharazi - has some type of peas (gungo peas i think).
This is the kenyan's equivalent food to that of jamaica's, they have yam, we have casawa. kenyan's have more range of high super carb foods. Especially the thing that looks like mash but it's not it's flour.
