running stories

so now i have been running for almost 8 months. the last time in my life i ever ran this much was in high school. and we had no choice but we could defeat that requirement. i recall we ran on Mondays, Tuesdays, Thursdays, Fridays and Saturdays. Interesting thing is no one talked about running form, shoes, stretches or warm up. we left our classrooms and went a running. if anyone got injured from running, I can’t remember. I would know.

but since i started running last year, i have had a partial tear of my calf muscle which was a real scare because some doctor was of the opinion i needed surgery yesterday. only reason this didn’t happen is because i used dr. google and it was of the opinion of conservative treatment and two other doctors also agreed with dr. google. so that was it. then this year once the tear had recovered, i resumed running and i think one day i pushed it too hard. this time it was the hamstring that must have been strained but i decided not to see a physician. i think it has healed. i just decided to run and stop only when the pain increased.

this brings me to another debate. use of technology in running. a while back it was elite runners doping on steroids, now i think manufacturers are competing on what shoes will give you competitive advantage. maybe they should just have the shoes run and we choose the best shoe. or shoe and track. no need to have athletes battling it out when shoes can do the trick. i have nothing against good shoes. i run in good shoes. they are so good, tarmac almost feels soft. but they have such a short distance. for example i have done about 560km and if i was to listen to the manufacturer, i should run maybe another 80km in them and get a new pair. sounds much like new phones, if you don’t replace the old one, you don’t receive updates.

but all this is a digression. this is not the story i wanted to tell you. i use a garmin watch & one of the things it comes with is training plans for cycling and running. you can train to run a 5k, 10k or 21k which in americanese would be 3 miles, 6 miles and 13.6 miles respectively. i already attempted the 5k and had a pb of 22minutes. i am still proud of that timing. yesterday in my training plan, i was to do speed repeats: warm up 15min, run at a pace of 4min/km for a minute & jog for 1 minute x6 then run 3:30 min/km for 30 sec and jog for a min x6. I gave up after the 4th attempt of the first bit. I must have been fatigued from the previous day 50km ride. so in the evening i decided to do a recovery run of 10km and felt much better.

i also discovered that running while listening to music can be such a good thing. i have some headphones that have noise cancellation and since i do my runs early in the cool of morning, they are just perfect. and i run towards oncoming traffic so unless some idiot is overtaking dangerously, or drunk driving, i am not so worried about vehicular traffic.

keep it here for my next run.

and now some pictures

man about town

It is Sunday and because I am not braining today, I thought I would share pics from my random walks in the city. They are not as beautiful as those shared by Quixie but we will make do with what we have.

Have a pleasant Sunday everyone.

There is a new sheriff in town

In 2017, the good people of Nairobi county elected a clown, a jail break of questionable intelligence to be their governor. Whether it was out of hysteria or plain old foolishness, only history will be the judge. Now, after two years of disastrous leadership, the other incompetent fellow at State House have taken over critical functions of the county government leaving Sonko basically idle and with almost a ceremonial title. The legalities of the process I leave to lawyers to discuss.

The new town Sheriff is Major-General Mohamed Abdalla Badi. If he is to clean the rot in the city government, I see only one way to do it. First and foremost, announce vacancies at development control. Fire everyone who is there and have fresh interviews. Those who reapply and qualify, move them to sub-county offices or place them in other departments or he should say goodbye to changes in that department.

Kenyatta said

“There are cartels running the city water supply, garbage collection, parking, issuance of permits,”

and if this it to change, a change of guard at the helm is not enough. A shakedown of the entire edifice is mandatory. Unless, this is one of those plans by incompetent office bearers to keep justifying their salaries while being incapable of delivering their mandates to the public.

The toughest job for the good major will be managing traffic congestion in the city roads. As Brian never stops to remind me, planning alone will not solve this problem and especially as long as people rely in their own personal cars, we shouldn’t expect any changes and I doubt the general has what it takes to demand radical action to change how move within the city so we might as well forget any changes in this respect.

Studies have been done around the world how cities can improve their revenue collection. I can’t tell to what extent the general believes that scholarly material has application in practice. It is likely he will do nothing creative or innovative to improve revenue collection or to come up with new revenue streams.

To improve public health systems, the county government or in this Nairobi Metropolitan Service will need to move fast to improve clinics and other health facilities, employ necessary personnel and pay more attention to preventive actions rather than curative.

The good general will have to allocate up to 30% of revenue to manage garbage collection. This again is supported by evidence from studies in other jurisdictions of what budgetary allocations are required to maintain some decent level of garbage collection, disposal and treatment.

He has a tall order which I doubt he will be able to accomplish. Maybe the general is an accomplished army man but public service is an entirely different ball game. And because I have doubts in the appointing authority’s ability to carry through with a challenging task, there is no where this Nairobi regeneration plan is going.


In Covid19 related news, there was a national day of prayer yesterday (Saturday) where among other things the president said

There are those who are saying that we should depend on science not prayers. But I want to assure you that even science needs God. A nation prospers when a nation trusts in its maker.

the same maker who has left the most Catholic country in the world in the hands of her medical officers.

He added

Let us continue to pray for healing, understanding, and prosperity. Our God is a hearing God and He will grant us our desires and our wishes.

which he has so far refused to the 13071 dead (as of this writing) from Corona virus. But maybe we are a special country, who knows.

The archbishop for the Anglican church on his part had this to say

When the children of God strayed away he would allow calamities to ravage their world.

And since god is ravaging the world, is it not best to wait for her anger to dissipate and she stops infecting people with disease?

I have read elsewhere that the theme of the prayer service was

 the apparent sinning and rebelliousness of man from the word of God.

and the guest list was basically all those corrupt government officials and the clergy that provides them with cover. Basically, the source and end of our problems arising from mismanagement were at SH. One asks at such times where was god?


In these times of Covid19 all one can wish his friends is to have a corona free day, won’t you?

On why politicians should have brains

I have expressed my disdain for politicians and pastors. However, the group of politicians I find most despicable are moronic ones and in this group, honorable mentions go to the political leadership of Nairobi, kiambu counties, just to name a few

Without providing alternative, reliable and efficient public transport, the idiots running Nairobi think that by raising parking fees, they will solve the congestion problem. You should note that this seems to contradict what the Muigai’s government, a not so clever one for that matter, is doing. Instead of assisting county government of Nairobi plan for public transport, they are expanding roads which we don’t need in the short and long term.

Maybe, it is really true, fools can’t be helped.

Before those like him come to harass me, I know businesses and offices are moving away from the CBD as a result of congestion, filth and better spaces available elsewhere.

I advocate for public transport including NMT. The county government has a duty to provide transport services to the residents. Raising taxes and levies without providing alternatives is plain stupid.

But maybe Nairobi and the country generally loves its leaders stupid and ignorant.