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Sota Beach
Joined February 2026
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Mocking a runner for shitting on themselves!? You’ve never run seriously. George Kusche finished Comrades covered in shit. Mansa is brave for speaking about running’s ugly realities. Running isn’t easy. StanChart should use qualifying times to weed out these jokers.
Aziz retweeted
A new coaching client told me: "The more I run, the more I find my gains come from insight into the sport, its tactics, rather than from increasing fitness alone."
Wise words!
I like to say, "Knowledge is a competitive advantage"
And on the subject of training your body to store more glycogen, long runs and double days help improve your ability to sustain effort and avoid hitting the wall. Training with depleted glycogen stores can also stimulate adaptations that improve your body’s ability to store more.
Physiologically, your glycogen stores can become significantly depleted after about an hour of high-intensity effort. If you want to maintain your effort over the full 42.2 km, you need to start replenishing energy early in the race. That’s where gels come in.
They also help replace electrolytes lost through sweating, depending on their formulation. However, your gut’s ability to absorb carbohydrates during exercise is limited, especially if you haven’t trained it to handle them.
Utamaliza ukiingia choo kuhara. I don’t think your gut is adapted to absorb that much in just 3–5 hours. The osmotic diarrhoea will be something else.
29 days to my full marathon (42KM) attempt & I’m shopping for running gels + doing 30KM at the #stanchartmarathon
I didn’t register on time, so I changed plans. Running is one of the few places I don’t force issues. On Sunday, I’ll cheer my friend Bruce at 33km, watch runners fly downhill, then take cool photos of my gf finishing her 10K. Be like me.
The bottle is also easy to drink from while running. You use one hand to suck and take small sips, eliminating choking. You don’t waste time opening the bottle and slowing down, and your other hand remains free to maintain your speed.
I don’t want to be the same runner in the years to come, with age being the only difference. That’s why I approach training with the same seriousness I bring to other areas of my life.
I guess you don’t know:
1. Amiso Thwang’o
2. Musa Jakadala
3. Emma Jalamo
4. Uncle Eddy
5. Elisha Toto
6. Othicho Jasuba
Your list seems to lean more towards female urban listeners than reflecting the reality of the current Luo music scene.
Reports indicate that about 3.2 million Kenyans consume alcohol. Doesn’t Ruto care that these people, many of whom are voters(above 18), are caught in the crossfire of his war on Sifuna taking beer?
The whole world may not be ready for this twin-turbo engine we started building almost as an afterthought.
