What a brilliant start for this fantastic show. #RunYourselfCrazee has received a warm welcome from most people. I will commit to producing the most useful and quality content for all our subscribers.

After briefly discussing how to start running last week, I thought it best to give you more information about running. Today, I will share with you different types of running. These types of runs are those you need to do when you are either training for a marathon or if you want to be able run faster and to build your’s body’s endurance. I am going to speak about 7 types of running sessions you may consider to do.

1 BASE RUN

This is a run done at a conversational pace. This means this run can be done while having a conversation with another person. If you are doing this run and you are uttering broken sentences or you find yourself gaping for air, it means you are running too fast. When you are doing this run you need to be able to breath easily and be able to talk while running. You should enjoy this easy run.

2 PROGRESSIVE RUN

A progressive run is a run that starts at a conversational pace and then gradually rise to a hardest pace. I usually do this type of running when I am doing long runs like 10k to a half marathon or when I am doing time based training of over an hour long which are classified as longer runs. The progressive run works best if you divide the running session into equal parts, however many they are. I prefer to divide my running session into three parts.

The Warm Up

The first section of the run will be the warm up. This is when I am introducing my body into the running session and also assist my mind to be in the run. Remember last week I emphasize that when running, one should keep their mind in the run and that you can’t run with an empty mind. An easy pace will do well to get the body warmed up while on the go.

Middle Section

Now when the body has finally gotten warm, it is time to raise the pace from conversational to a slightly faster yet comfortable pace. It is good to hold on to that pace or else when you get into the middle of this section, raise the pace slightly. The main idea here is to not get slower. One must hold the pace or get faster.

Going for the kill

In this section, the pace raised until the runner cannot comfortably have a complete conversation. This is the moment where you giving it all your best. No slowing down, no looking back and giving up. This section is a “now or never” moment. It is time to go for a kill. You are getting stronger each mile or kilometer that passes. When you reach the finish lines, you must be at your best pace. Your final kilometer or mile must be registered as the fastest.

3 FARTLEK RUN

A fartlek is a speed game. The word “fartlek” is Swedish and it means speed plays. In a fartlek, you start by warming up. You do an easy pace, or a conversational pace. When you’ve warmed up, pick a land mark. The land mark could be anything, a tree, a lamp post, a pothole, a rock or whatever…

Jog easily to that landmark and when you have reached it pick another landmark in front of you and speed to it and then back down to the conversational pace. Through out this run keep choosing landmarks and speed to them, and then slow down. Repeat as many times as you wish. This is another version of interval sessions.

4 INTERVAL RUN

I sometimes refer to interval runs as “speed reps.” That is the name I got from the Nike Running Club App. This type of running session, involves warming up, and then run at a given pace for 200m, or 400m, 800m, or even 1200m depending on your training and your level of fitness. You then rest for about 90s to about 150s and start again. The Nike Running Club App which I am using to track my running activity and also get automated coaching will tell me how many reps I need to do. Both the interval runs and the fartleks are meant train your body to run faster. They are a form of speed training.

5 TEMPO RUN

A tempo run, also known as a threshold run is a more challenging running session. It requires a faster and continuous effort. It is best achieved when done on flat roads or on the running track. Since it requires a continuous effort it will be more challenging if one chooses to run onto a hill. The pace will be lowered and thus defeating the very purpose of the run. The pace in the run should be keep steady with very minimum variation. This training session is meant to allow your body to run faster for longer.

6 HILL REPEATS

The Hill repeats are another form of speed training session. This is when you run uphill as fast as you can for about 30s and then jog slowly or walk down hill by way of recovering. And repeat the process. Do this as many times as you wish.

7 LONG RUN

A long run is any running session that last for an hour or longer. At first it is best to do a time based long run, rather than a distance based. If you aim to run for an hour you will be able to learn how much distance you can do within that hour and the distance you would cover in your first time based long run, would be your long running distance. You can gradually increase your long running distance over the weeks. Take caution that your long running sessions do not exceed 3 hours. Running for more than 3 hours will cause more harm than good.

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From as long as I can remember, the Bible has always been in my family. When I learned how to read in my first and second grade, my personal reading exercises were done on the Bible. I was encouraged by my aunt at home to read out loud to her from the Bible . I thought she was interested on what it had to say but now as a grown man, I realize that as a teacher, my aunt was training me to read, not only that but also she was training me to hear the bible speaking to me. And it did.

The two books I read regularly in the Bible were the early chapters of the book of Exodus and the final chapters of the book Revelation. I was terrified and at the same time amazed by the power of God even though I never knew how to get into a personal relationship with God. I used to read from the gospels as well, because most of the Sunday school reading exercises were based on the gospels. My view of Jesus was that he was a very good boy, far better than I was. I would feel very sorry that they killed him and then be excited to learn that He rose from the dead. That excitement was suddenly cloaked by His ascension. I was also not so crazy about his second coming because it terrified me.

What terrified me the most about the second coming of the Lord Jesus Christ is the fact that I knew deep down in my heart, at that tender age of seven that I was a wicked and unworthy boy. It was at the age of 14 when my fears were lifted. It was 1998 November 18, when the light of the gospel came into my life.

I will now share with you the four lessons I have learned from the Bible.

  • Life is meaningless
    • Life can only make sense when one lives it in the light and view of God. Without God life is meaningless and has no purpose. The human rights to which many people hold, are totally irrelevant without the existence and presence of God in our lives.
    • It is meaningless to wake up in the morning and go to work , get paid, spend the money, then die. It is absolute vanity to live on earth without God being the central and the only key element of our lives.

  • Work is ordained by God for mankind
    • In the book of Genesis it appears that God gave mankind a responsibility to maintain the Garden of Eden, until they day they sinned and were expelled from the Garden. Work was no longer a luxury of being part of God’s work but it became a necessity for survival. It was through sin that we got to toil. At first we were not meant to toil when we work. We were meant to enjoy work and glorify God in the process.

  • God takes Sin very seriously
    • Judging by the fact that out first parents, were expelled from the Garden of Eden, shows that God seriously hates sin.
    • Countless people both in the New and the Old Testament died, just to remind us how serious God is about sin.
    • Ultimately God struck His own Son on the cross of Calvary in order to save us. The fact that he struck His own Son for us, shows how serious God is about sin. He hates Sin!!!

  • Love and Faith have one thing in common
    • I have learned that faith without works is dead. One will always show his faith through his works.
    • Equally love is not proven by words, but by action. One will be best believed that they have love when they stop talking about their feelings for some body and begin to sacrificially act for the benefit of those they claim to love.
    • So both faith and love have one thing in common. Proof for their existence is through work and in most cases that work comes with a huge price tag.

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