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You're listening to episode 246 
of the Marathon Running Podcast.

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In this episode, we're going to 
talk about camps for runners. 

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This is the Marathon Running 
podcast by Letty and Ryan from 

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Week at the Runs. 
Join us in our running community

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for weekly content that is 
motivational, educational, and 

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inspirational. 
And let the Marathon Running 

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Podcast take you from the 
starting line to the finish line

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and beyond. 
Hey runners, and welcome to 

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episode 246. 
My name is Letty. 

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My name is Ray. 
And we are back for a new 

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episode. 
Thank you so much for tuning in.

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You're back from Kenya. 
It might take a little while to 

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get back to normal schedule. 
I think so too, but I'm 

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determined to be here for you 
guys because we're airing this 

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episode on Monday. 
Today is Saturday and I 

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literally just got back 
yesterday night at 9:00 PM. 

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It's been a long trip. 
It's a lot of hours it. 

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Is a lot of hours. 
And So what? 

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What are we talking about today?
So today in the episode, we're 

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going to talk about running 
camps and we're going to 

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specifically hop into the 
running camps in Kenya because I

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just got back from one. 
We're going to talk about what a

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typical schedule looks like, 
altitude, training benefits. 

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We're going to talk about 
locations in Kenya where running

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camps take place. 
We're going to talk about 

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training methods and 
philosophies. 

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We're going to talk about 
recovery and of course, very 

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importantly, the cultural 
aspects and daily life of these 

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running camps, including the 
diet. 

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And of course, we're going to 
talk about who these training 

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camps are for. 
So hopefully people watched your

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videos. 
If not, they should go to 

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YouTube and watch the videos 
that you've made of your trip 

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while you're there. 
Do you have any more coming out?

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I have a lot more coming out. 
I had actually, prior to the 

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trip said I'm gonna try to do 1A
day. 

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And while I filmed enough, I 
didn't have time to edit enough 

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footage and our Internet didn't 
work as well. 

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So I have I think about four or 
five more episode, including a 

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safari, which is obviously not 
running related, but it's still 

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kind of fun to watch because 
it's the whole Kenya experience.

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Yeah. 
So if you have not seen any of 

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them yet, you can head to 
YouTube. 

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We are at running podcast. 
And Ryan, I gained about 300 

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subscribers just last week, 
which is I know it's not a lot 

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for some Youtubers, but for me 
it's big. 

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That's cool though, I think the 
videos were kind of neat. 

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I like the music too because it 
kind of puts you in the mood for

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Africa. 
Thank you. 

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Well. 
What made you choose Kenya? 

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So for me personally, I've 
followed the marathoners, the 

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fastest marathoners of the world
for years now because I go to 

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press conferences, I've gotten 
to know a few of them, including

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some agents and one running 
coach that has a running camp in

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Kenya. 
His camp hosts elite athletes 

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and so it kind of made sense to 
try to go to that camp because 

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we also wanted to film a 
documentary on why Kenyan 

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runners are so fast. 
How's that documentary going? 

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It went really well, Ryan. 
We filmed so much stuff, but 

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obviously my background is not 
in film so it's going to take a 

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while to produce it. 
But we've got some really crazy 

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good interviews and footage for 
that. 

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So don't hold my breath. 
Don't hold your breath quite 

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yet, but I will let you know 
when it comes out. 

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And if you want a taste of it, 
you can watch the YouTube videos

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that you have out now. 
Well, the YouTube videos that we

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have are just kind of behind the
scenes of going to this running 

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camp and vlog style kind of 
follow along and yes you will 

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see us recording 7 reviews but 
you will not hear the actual 

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interviews. 
So do they have any structure 

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set up for people that want to 
visit yet or is that for the 

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future? 
Yeah. 

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So this particular camp just 
built some lodges for guests and

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I think the next and 1st guests 
are going to come in starting 

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March and you know we'll 
continue from then. 

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So lady, let's start by talking 
about why someone might want to 

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go to a running camp. 
Yeah, so I think there's a few 

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reasons why somebody would want 
to join a running camp. 

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One of them could be that you 
are a great athlete already and 

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you want to get better. 
And when I say great, I don't 

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want to put numbers on it. 
Great for you, right? 

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So you're doing good already and
you just want to improve your 

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running and you want to do it in
a more drastic way. 

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Like you want to isolate 
yourself from whatever noises 

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you have going on and go 
somewhere and really just be 

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there for a couple of weeks to 
train. 

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I guess it's good to kind of get
out of your normal routine and 

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kind of be in an environment 
where it's more favorable to 

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just focus on your athletic 
improvement. 

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Yeah, exactly. 
I mean, you could also do it 

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kind of like what we did, which 
was more for the cultural 

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experience also because we 
didn't have a lot of time and we

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were filming and we also wanted 
to see the country. 

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So that would be another reason.
Even if you're not training for 

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a marathon and and you don't 
want to improve and do crazy 

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things or run 2 times a day, I 
think it's also when you're 

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going to a running camp, 
specifically in a different 

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country, you're going to get a 
different cultural experience. 

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So you could also bring a loved 
one that doesn't want to run and

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just have that experience to 
share. 

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It's kind of like destination 
marathons in a way. 

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I guess you can go have a a trip
and you get to do some running 

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and exercise on the way. 
Yeah, exactly. 

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What's this typical structure 
for a running camp like? 

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What do they do? 
So normally the running camps 

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have two runs a day. 
Again, you don't have to comply 

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with that, but that's what 
you're, if that's what you're 

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there for, to improve your 
running. 

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Then you do a morning run and an
afternoon run and a whole lot of

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resting. 
And so those running camps are 

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set up for that. 
You run in the morning, then you

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get a nice breakfast and you 
lounge around and relax. 

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Then you get another lunch, 
another meal, and then you 

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lounge around some more and then
you get your second run in of 

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the day. 
And then in the evening you get 

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dinner and then you hang out and
lounge some more. 

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So basically it's just you're, 
you're so focused of the day is 

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all about running and resting 
and recovery. 

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Because obviously if you're 
running more, if you're running 

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some hard runs, then you would 
need that certain recovery for 

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those running camps. 
You will talk to your coach or 

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that coach, you know is, is 
they're all obviously structured

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differently. 
If you want to have your own 

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plan and just execute it in that
location, or if you want a 

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running camp that offers you a 
coach, you are basically 

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following those runs. 
And as most of anyone that runs 

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knows, most runs are easy runs. 
And then you have 20% of your 

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runs being fast runs, but you 
have enough recovery to recover 

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from that high mileage and those
structured workouts. 

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And most of them are done at 
elevation. 

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Yes, that's the whole point, I 
think or one of the huge perks 

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of a running camp. 
You are going to a camp located 

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between 2 and 4000 meters, so 
about 7000 to 8000 feet above 

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sea level. 
And you do that high altitude 

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training, which is really, 
really hard when you're doing it

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at first, especially if you're 
coming from sea level. 

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But the whole goal is that you 
want to increase your red blood 

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cell production and improve your
oxygen and transportation. 

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And with that endurance so you 
develop this greater aerobic 

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capacity so you can run at a 
higher intensity for longer. 

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And then when you go back to sea
level or to a different 

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altitude, then you have this 
oxygen advantage that will lead 

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to faster times. 
How long are the running camps 

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usually? 
Anywhere from 10 days to six 

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weeks I have seen so far, 
depending on what your schedule 

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allows for. 
Right. 

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I mean you literally could just 
go stay in Kenya and be at a 

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camp or even just train by 
yourself and be there. 

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The longer the better because 
you'll just keep improving. 

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I mean, we were there for 10 
days and the 1st six days were 

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super hard for running. 
We would constantly have to 

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stop. 
But even on day seven, you felt 

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like you're starting to improve 
just a little bit. 

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I know that red blood cell life 
is about 120 days, which it does

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take a little while for your 
body to adapt and to try to 

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increased red blood cell 
production. 

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So there might be minimal 
changes maybe. 

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It's probably within normal 
range still. 

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I guess you are right, Ryan. 
For the first few days, your 

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initial decrease in performance 
is due to lower oxygen level and

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your body begins to produce more
EPO, the hormone that stimulates

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red blood cell productions. 
Within one to two weeks, 

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increased production of red 
blood cells starts to improve 

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oxygen transportation, but the 
full benefits are not realized 

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yet. 
And then after three to four 

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weeks, noticeable increase in 
red blood cell count and 

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hemoglobin concentration lead to
better performance. 

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And then after four to six 
weeks, you have the maximum 

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adaptation and then those 
altitude benefits last for about

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two to three weeks before they 
gradually start wearing off. 

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So I guess you are right. 
Yeah, I mean, technically the 

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life of a red blood cell is 120 
days, but I'm sure your body is 

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constantly producing red blood 
cells. 

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And then as soon as you as soon 
as you come to an environment of

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increased oxygenation, then your
body probably just cuts off red 

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blood cell production and the 
red blood cells that have been 

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near that 120 day mark start 
dying off. 

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So the benefits will decrease 
slowly after that. 

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So ideally you want to go to a 
running camp for about four 

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weeks and that's probably. 
At minimum. 

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At minimum, and all that needs 
to be within one or two weeks 

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prior before your goal race. 
Yeah. 

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And that's you're just doing it.
I mean, that's if you're trying 

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to look at it from a 
physiological benefit 

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standpoint. 
You know, if you're just going 

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to have fun and, and cultural 
experiences and, and just the 

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training aspect, that's fine. 
But if you actually you're 

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trying to get physiologic 
benefits from altitude training,

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then you have to put some time 
in. 

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OK, cool. 
So let's talk about specifically

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Kenya, because Kenya was a place
that we, like I already said, 

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had chosen. 
And there are a few cities where

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there are running camps. 
The one that we went to was Cup 

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Subhead. 
And then there's a 10, which is 

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the home of the Champions. 
That's what it's going to be 

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known as, which is the most 
famous training hub, where 

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there's a lot of Kenya elites 
and international athletes. 

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You know, Kenya used to be a 
British colony. 

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That's why the traffic's on the 
left side and that's why when 

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you go there there's a lot of 
Indian influence and a lot of 

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people that are runners from the
UK as well. 

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Nice. 
Yeah. 

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So with that, there are already 
established training camps used 

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by a lot of runners from the UK 
and from Europe. 

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Then there's Kapagat, which is 
Elliot Kipchoge training base. 

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And then there's Eldoret and the
city surrounding that, which is 

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including caps of at the city 
that we had gone to, which is 

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also a major running hub. 
And there are numerous training 

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camps and medical facilities, so
there are plenty of places 

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available for you to pick if 
that's what you choose to do. 

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So what was your experience at 
the camp? 

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What did you do besides running 
and eating and resting? 

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Well, in our case, we did a lot 
of filming and we also were 

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there to be tourists. 
So we did a lot of sightseeing. 

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We went to visit markets. 
We went to visit a school that 

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transcends talent Academy by 
Wesley Courier, which is the 

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Chicago Marathon runner's 
brother, and we were filming 

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there. 
And we also visited the city of 

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a 10. 
So for us it was more like a 

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tourist thing. 
We actually ran less well at the

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camp than we usually do when 
we're at our homes, and that was

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mainly because we were running 
out of time to run. 

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And you're only there for 10 
days, so hopefully you're 

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marathon in two weeks isn't the 
worst you've done. 

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I don't have a marathon in two 
weeks, but yeah, I mean, the 

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last four days we also went to a
safari, which is also a really 

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00:12:04,000 --> 00:12:06,800
nice thing to tie into that. 
However, when you're staying on 

228
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the safari, if your hotel or 
accommodation for the safari is 

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00:12:11,800 --> 00:12:15,480
on a reserve, then highly likely
you're not going to be able to 

230
00:12:15,480 --> 00:12:19,200
get to run because you're either
running back and forth on a 

231
00:12:19,240 --> 00:12:23,680
strip of grass or land 
surrounding the lodges that 

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00:12:23,680 --> 00:12:26,120
you're staying at. 
But then you can't do it early 

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in the morning because you don't
want to run into wild hippos or 

234
00:12:29,480 --> 00:12:33,080
lions and same at night time. 
So you're going on those game 

235
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drives and then when you have a 
little break in the afternoon, 

236
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you're just running back and 
forth. 

237
00:12:37,520 --> 00:12:40,560
So there's not a lot of running 
when you're going on a Safari, 

238
00:12:40,560 --> 00:12:45,240
unless they have a place 
specifically for running or a 

239
00:12:45,240 --> 00:12:50,880
treadmill. 
Yeah, so not maybe the best 

240
00:12:51,400 --> 00:12:55,480
combination of events on your 
running vacation. 

241
00:12:55,840 --> 00:12:58,400
No, but it's OK. 
It was still a great experience.

242
00:12:59,160 --> 00:13:04,120
So Letty, did you learn any new 
training methods or insights by 

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00:13:04,120 --> 00:13:07,440
going to the camp? 
I did, Ryan, and I think that 

244
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kind of was very pleasant. 
I realized that we in the US, 

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00:13:11,920 --> 00:13:16,040
you know, have commercialized 
running so much and over there 

246
00:13:16,240 --> 00:13:18,840
it's just very simple. 
As I told you, we went to a 

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00:13:18,840 --> 00:13:21,640
cross country race. 
Of course we came in dead last. 

248
00:13:21,640 --> 00:13:24,640
At first I was joking about it, 
but literally we were dead last.

249
00:13:24,880 --> 00:13:27,840
And the kids that were running 
it, even the grown-ups, a lot of

250
00:13:27,840 --> 00:13:30,640
them didn't run with shoes 
because they don't have the 

251
00:13:30,640 --> 00:13:32,600
money for shoes. 
They just run. 

252
00:13:32,920 --> 00:13:36,080
They don't have fancy Garmin 
watches, they don't have mold 

253
00:13:36,080 --> 00:13:40,160
screens or anything like that. 
They don't take a pre workout. 

254
00:13:40,280 --> 00:13:43,240
They just run and they just do 
it. 

255
00:13:43,360 --> 00:13:46,240
Here we're complaining about, 
but our shoes and we have to 

256
00:13:46,240 --> 00:13:48,600
have the perfect fit and 
everything, and over there 

257
00:13:48,760 --> 00:13:52,280
they're running barefooted. 
It's really, really interesting 

258
00:13:52,280 --> 00:13:55,160
and it makes you realize if you 
love something, running doesn't 

259
00:13:55,160 --> 00:13:58,120
have to be this expensive sport,
right? 

260
00:13:58,280 --> 00:14:00,480
Because we always joke that we 
get into running because it's 

261
00:14:00,480 --> 00:14:03,280
such a cheap sport, and then a 
couple of years later it's 

262
00:14:03,280 --> 00:14:06,160
actually getting expensive 
because of all the shoes and 

263
00:14:06,160 --> 00:14:08,880
everything else that we're 
buying and marathon entries. 

264
00:14:09,040 --> 00:14:13,240
In reality, we can just keep it 
being a very pleasant, 

265
00:14:13,360 --> 00:14:16,280
inexpensive sport. 
Yeah, in some ways it's really 

266
00:14:17,440 --> 00:14:22,120
probably good to see how you 
don't need a lot to still have a

267
00:14:22,120 --> 00:14:24,680
lot of fun or to get a lot 
better. 

268
00:14:25,000 --> 00:14:27,360
I mean like at how fast some of 
those runners are. 

269
00:14:27,360 --> 00:14:30,000
They don't have any of the crazy
accessories or shoes or 

270
00:14:30,000 --> 00:14:33,280
anything. 
I think people here like to 

271
00:14:33,280 --> 00:14:37,560
accessorize and if you do, 
that's fine, you know, enjoy it 

272
00:14:37,560 --> 00:14:42,320
and use it to motivate you. 
But if you don't have the means 

273
00:14:42,320 --> 00:14:45,080
to do so, it's not necessary. 
Exactly. 

274
00:14:45,080 --> 00:14:51,080
So that's what I took out of 
this experience a lot that you 

275
00:14:51,080 --> 00:14:54,600
can just do things even though 
you don't have the perfect 

276
00:14:54,600 --> 00:14:58,880
outfit for everything. 
I also realized how important it

277
00:14:58,880 --> 00:15:01,480
is to recover and just have that
quiet. 

278
00:15:01,720 --> 00:15:04,960
I experienced a lot of that 
quiet because we didn't have a 

279
00:15:05,240 --> 00:15:08,920
good Internet connection, which 
kind of forced you into just 

280
00:15:09,320 --> 00:15:11,840
being calm and sitting. 
I mean, of course I was still 

281
00:15:11,840 --> 00:15:16,160
filming and doing 1000 things on
my phone, but it would be nice 

282
00:15:16,160 --> 00:15:19,200
to just be calm. 
I also always thought that the 

283
00:15:19,200 --> 00:15:23,240
canyons just sleep hours and 
hours and in reality they do 

284
00:15:23,240 --> 00:15:25,640
sleep, but not a crazy amount of
hours. 

285
00:15:25,640 --> 00:15:28,160
And I'm talking about the, you 
know, the elites, they just 

286
00:15:28,160 --> 00:15:31,520
rest. 
So time off your feed time, just

287
00:15:31,720 --> 00:15:34,160
relaxing. 
That's kind of nice. 

288
00:15:34,880 --> 00:15:37,960
If you're removed from your 
normal environment, then it I 

289
00:15:37,960 --> 00:15:44,120
think it caters to a simpler 
existence I guess and and just 

290
00:15:44,120 --> 00:15:47,440
more more relaxation, 
meditation, anything like that. 

291
00:15:47,960 --> 00:15:49,320
Yeah, right. 
And just to tell you one more 

292
00:15:49,320 --> 00:15:52,720
thing on recovery also, 
obviously this was an elite camp

293
00:15:52,960 --> 00:15:55,400
and they had their own massage 
staff. 

294
00:15:55,480 --> 00:16:00,160
And so then there was three 
massage and physio guys and I 

295
00:16:00,160 --> 00:16:06,360
think there's about 25 elite 
runners and all of them went in 

296
00:16:06,360 --> 00:16:10,200
there multiple times just for 
any little complaints or just 

297
00:16:10,200 --> 00:16:14,000
relaxing and massage. 
And, and of course we were able 

298
00:16:14,000 --> 00:16:19,120
to get a couple of those physio 
massages where they literally 

299
00:16:19,120 --> 00:16:22,040
rub out any knots that you have 
in your muscles and it was just 

300
00:16:22,040 --> 00:16:24,920
heavenly. 
So the emphasis on recovery 

301
00:16:24,920 --> 00:16:28,280
really is big. 
Seems like a decent life, you 

302
00:16:28,280 --> 00:16:32,240
know? 
Just run, relax, get massages 

303
00:16:32,240 --> 00:16:37,800
fed, rest, relax and repeat. 
Sounds kind of fun, how far do 

304
00:16:37,800 --> 00:16:40,840
they go? 
So normally in the mornings they

305
00:16:40,840 --> 00:16:45,400
would run 21 kilometers, which 
is 1/2 marathon, so 13 miles. 

306
00:16:46,240 --> 00:16:49,040
And then in the afternoon they 
would do another run. 

307
00:16:49,240 --> 00:16:51,800
Obviously depending on what they
have on the schedule, the 

308
00:16:51,800 --> 00:16:54,520
morning run would vary, but I'm 
just talking about they don't 

309
00:16:54,520 --> 00:16:56,960
run hard every single day. 
For the days where they weren't 

310
00:16:56,960 --> 00:17:00,400
running hard, it was about 21 
kilometers and then 8 kilometers

311
00:17:00,400 --> 00:17:05,359
in the evening, which is about 
four miles ish, four or five 

312
00:17:05,359 --> 00:17:08,440
miles. 
So in reality it's not that 

313
00:17:08,440 --> 00:17:13,839
much, but the intensity 
obviously changes also when 

314
00:17:13,839 --> 00:17:17,520
you're running as fast as they 
run, they can run 21 kilometers 

315
00:17:17,839 --> 00:17:21,359
in an hour, 20, so they don't 
spend that much time running. 

316
00:17:21,359 --> 00:17:25,920
Whereas us when rerun those 21 
kilometers and we run them at an

317
00:17:26,079 --> 00:17:29,360
easy enough pace, we will be 
well over two hours. 

318
00:17:30,280 --> 00:17:33,560
Yeah, I think that is a huge 
difference really because like 

319
00:17:33,560 --> 00:17:37,160
the the amount of time you have 
to spend doing it is drastically

320
00:17:37,160 --> 00:17:38,760
different based on how fast you 
are. 

321
00:17:39,080 --> 00:17:42,640
I mean, if you look at the 
percentage of time, so say 

322
00:17:42,640 --> 00:17:45,840
you're one of those elite 
athletes, most of them, the guys

323
00:17:45,840 --> 00:17:48,160
can run 1/2 marathon and end an 
hour. 

324
00:17:48,480 --> 00:17:53,400
And if they're running 1/2 
marathon on the easy runs at an 

325
00:17:53,400 --> 00:17:56,480
hour 20, they're running a third
of the time extra. 

326
00:17:57,360 --> 00:18:01,120
So even if you're fast enough to
run an hour and a half marathon,

327
00:18:01,520 --> 00:18:04,520
you would take a third of that 
being 30 minutes, you'd already 

328
00:18:04,520 --> 00:18:06,560
be running two hours, right? 
Yeah. 

329
00:18:06,760 --> 00:18:10,680
So an hour and a half PR person 
would be running a 2 hour 

330
00:18:10,680 --> 00:18:12,680
marathon. 
If you're running two hours for 

331
00:18:12,680 --> 00:18:16,480
a marathon, you're running 
almost three hours for your easy

332
00:18:16,480 --> 00:18:17,720
run. 
So that's, you know, they take 

333
00:18:17,720 --> 00:18:20,320
their easy run and relaxing 
really, really seriously. 

334
00:18:20,400 --> 00:18:21,880
Yeah, it'd be significantly 
longer. 

335
00:18:21,960 --> 00:18:25,280
Exactly. 
And not only would it help your 

336
00:18:25,600 --> 00:18:30,920
running get better, but it also,
I think is a good for your 

337
00:18:30,920 --> 00:18:34,160
mental state just to have that 
break and to have kind of that 

338
00:18:34,160 --> 00:18:37,000
change. 
So it's kind of an interesting 

339
00:18:37,360 --> 00:18:38,400
thought. 
I never really thought about 

340
00:18:38,400 --> 00:18:40,280
running camps, but it's kind of 
an interesting thought. 

341
00:18:40,280 --> 00:18:42,000
It might be kind of fun to do 
some point. 

342
00:18:42,880 --> 00:18:45,960
Africa looks pretty neat too. 
I mean, I've never been to 

343
00:18:45,960 --> 00:18:47,320
Africa. 
I would like to go. 

344
00:18:47,960 --> 00:18:50,680
Our kids are kind of young and I
don't like leaving them alone. 

345
00:18:50,680 --> 00:18:53,560
Otherwise, I probably would have
gone with you this time, but 

346
00:18:53,560 --> 00:18:55,520
next time you might have to do 
it. 

347
00:18:55,520 --> 00:18:58,800
It looks kind of, it looks neat.
I mean, I'm sure there's so many

348
00:18:58,800 --> 00:19:03,200
cultural aspects that you 
encounter or experience that 

349
00:19:03,400 --> 00:19:05,120
that are kind of fun and 
exciting. 

350
00:19:05,520 --> 00:19:10,240
Yeah, so let's talk about the 
cultural aspects of going to a 

351
00:19:10,240 --> 00:19:12,400
running camp, particularly in 
Kenya. 

352
00:19:14,160 --> 00:19:17,880
Seeing as you're freshly back 
from that experience, you can 

353
00:19:17,880 --> 00:19:20,760
give us some insight. 
Yes, I would love to. 

354
00:19:20,760 --> 00:19:25,600
So obviously Kenya is a third 
world country, everybody knows 

355
00:19:25,600 --> 00:19:28,920
that. 
But with that you also get the 

356
00:19:28,920 --> 00:19:32,800
perks of the simplicity of life,
like I was talking about 

357
00:19:32,800 --> 00:19:35,160
earlier. 
For example, your Internet is 

358
00:19:35,160 --> 00:19:40,120
slow depending on where you are,
so then that gives you no other 

359
00:19:40,120 --> 00:19:42,160
distractions. 
You're literally there to just 

360
00:19:42,160 --> 00:19:46,480
train, run and eat, and the 
accommodations mostly are very 

361
00:19:46,480 --> 00:19:48,720
basic. 
Obviously you have a few 

362
00:19:48,720 --> 00:19:51,400
luxuries because you're staying 
at a running camp that'll help 

363
00:19:51,400 --> 00:19:54,800
you facilitate your rest and 
recovery, but other than that, 

364
00:19:54,800 --> 00:19:57,120
you don't have a lot of 
distractions. 

365
00:19:57,320 --> 00:20:01,320
And so with that simplicity also
comes the traditional Kenyan 

366
00:20:01,320 --> 00:20:04,760
diet. 
Which is. 

367
00:20:04,960 --> 00:20:09,560
So the runners eat basically no 
food. 

368
00:20:09,560 --> 00:20:12,160
At least at the camp where I 
was, there's no food that was 

369
00:20:12,160 --> 00:20:15,680
processed. 
Everything comes and is made at 

370
00:20:15,680 --> 00:20:19,760
the camp, which that alone, that
diet was absolutely beautiful. 

371
00:20:19,760 --> 00:20:22,920
I want to bring it home. 
I did bring some of some of the 

372
00:20:22,920 --> 00:20:25,240
ingredients home to continue 
doing that here. 

373
00:20:25,960 --> 00:20:30,200
So the main items that the 
runners will eat is ugali, which

374
00:20:30,200 --> 00:20:35,000
is a maze meal, which is white 
maze, not yellow maze. 

375
00:20:35,280 --> 00:20:37,720
And that's a staple. 
And that's carbohydrates for the

376
00:20:37,720 --> 00:20:41,120
endurance runners. 
Ryan, the cook made huge pots of

377
00:20:41,120 --> 00:20:44,960
ugali and then you would flip 
the pot upside down. 

378
00:20:44,960 --> 00:20:46,840
I'm talking a really, really big
pot. 

379
00:20:47,080 --> 00:20:49,480
And then he would cut it almost 
like a cake. 

380
00:20:49,760 --> 00:20:52,480
And these runners would have a 
huge amount. 

381
00:20:52,480 --> 00:20:56,760
Even the smallest ladies would 
have this huge amount of corn 

382
00:20:56,760 --> 00:20:59,160
maize on there. 
That's ugali, and they would eat

383
00:20:59,160 --> 00:21:01,200
it. 
It tastes way different than any

384
00:21:01,200 --> 00:21:04,440
ugali that I've ever tried while
in the US, which was only twice 

385
00:21:04,800 --> 00:21:07,800
just because again, it's made 
out of white cornmeal and not 

386
00:21:07,800 --> 00:21:09,800
yellow cornmeal. 
So that's a big staple. 

387
00:21:10,200 --> 00:21:14,120
And then there's Sukuma Wiki, 
which is colored greens and then

388
00:21:14,120 --> 00:21:17,560
also beans and chapati. 
Chapati is kind of, if you want 

389
00:21:17,560 --> 00:21:24,400
to think about it, as a tortilla
type of bread, just like the 

390
00:21:24,400 --> 00:21:28,080
Mexicans have that as a staple 
or Latinos, we have tortillas as

391
00:21:28,080 --> 00:21:30,320
staple. 
That's what they have, chapati. 

392
00:21:31,000 --> 00:21:35,120
And then the other main thing 
that they have is a Chai milk 

393
00:21:35,120 --> 00:21:40,080
drink, which is tea, milk and 
probably quite a bit of sugar 

394
00:21:40,280 --> 00:21:43,000
cane sugar. 
And that was really, really 

395
00:21:43,000 --> 00:21:45,040
yummy. 
I was drinking it from morning 

396
00:21:45,240 --> 00:21:48,280
to night time, delicious. 
And everything else that they 

397
00:21:48,280 --> 00:21:51,120
had is just home cooked, very 
simple. 

398
00:21:51,240 --> 00:21:53,760
Of course there's meat. 
I don't eat meat, but the 

399
00:21:53,760 --> 00:21:55,880
athletes eat meat maybe once or 
twice a week. 

400
00:21:56,720 --> 00:21:59,280
And there's lentils and stews 
and all that stuff is very 

401
00:21:59,400 --> 00:22:01,600
healthy and cooked with very 
little grease. 

402
00:22:01,880 --> 00:22:03,680
We should incorporate some of 
that in our food. 

403
00:22:04,240 --> 00:22:05,920
Absolutely. 
I think we do pretty good 

404
00:22:05,920 --> 00:22:08,640
already. 
We home cook all the time and we

405
00:22:08,640 --> 00:22:12,000
don't really buy much processed 
stuff to then cook. 

406
00:22:12,480 --> 00:22:14,760
But yeah, you can always learn 
something new, right? 

407
00:22:15,440 --> 00:22:17,680
Yeah, we do home cook a lot. 
I think it would be nice though 

408
00:22:17,680 --> 00:22:23,080
to add some more just grains and
things like that and lentils 

409
00:22:23,080 --> 00:22:25,640
that they might be healthy 
because I don't, I don't think 

410
00:22:25,640 --> 00:22:28,760
we do a lot of that, but. 
We're going to add to it and and

411
00:22:28,760 --> 00:22:34,200
we have ugali corn maze. 
I'm going to cook today yeah I 

412
00:22:34,200 --> 00:22:36,560
didn't know if it was allowed or
not at customs. 

413
00:22:36,560 --> 00:22:40,520
I just so ram wrapped it a bunch
and put it in my bag and forgot 

414
00:22:40,520 --> 00:22:42,600
about it so. 
When they asked you if you're 

415
00:22:42,600 --> 00:22:44,640
bringing any food back with you,
you said no. 

416
00:22:44,760 --> 00:22:46,560
I actually didn't remember. 
I said no. 

417
00:22:46,600 --> 00:22:47,600
Oh. 
Gosh. 

418
00:22:48,600 --> 00:22:52,080
I packed it 3D three days before
that did the trick. 

419
00:22:52,280 --> 00:22:54,200
But I think, I mean, I think 
corn is OK. 

420
00:22:54,240 --> 00:22:56,760
I mean, cornmeal is OK to bring 
in. 

421
00:22:57,360 --> 00:22:59,080
Please don't check that right 
now on your phone. 

422
00:23:02,120 --> 00:23:06,800
So other than that, another big 
thing about the cultural aspect,

423
00:23:06,800 --> 00:23:09,200
specifically in Kenya, 
specifically at the camp that we

424
00:23:09,200 --> 00:23:14,920
went to, was this notion of 
you're not doing things by 

425
00:23:14,920 --> 00:23:17,480
yourself. 
And I think that's what every 

426
00:23:17,480 --> 00:23:20,920
runner here in the US at least, 
that has a full time job or even

427
00:23:20,920 --> 00:23:23,360
part time job do. 
During the week we run by 

428
00:23:23,360 --> 00:23:26,120
ourselves and then once a week 
hopefully we find a running 

429
00:23:26,120 --> 00:23:28,800
group where we can train with. 
And that training with other 

430
00:23:28,800 --> 00:23:31,720
people is what really makes us 
thrive there. 

431
00:23:31,880 --> 00:23:34,360
You are running with other 
runners all the time. 

432
00:23:34,520 --> 00:23:38,280
So when it's rainy or you're not
really feeling like doing it, 

433
00:23:38,400 --> 00:23:41,080
you're going to go anyway. 
When you have a workout and you 

434
00:23:41,080 --> 00:23:43,920
don't really feel like pushing 
the pace, but others are doing 

435
00:23:43,920 --> 00:23:47,400
it, you're going to do it too. 
So I think that camaraderie is 

436
00:23:47,400 --> 00:23:51,160
absolutely beautiful there. 
At this specific camp, you had 

437
00:23:51,400 --> 00:23:55,280
big names like Benson Kipruto, 
Amos Kipruto, Sebastian Saway. 

438
00:23:55,440 --> 00:23:58,600
Sebastian Saway and Benson 
Kipruto are currently number one

439
00:23:58,600 --> 00:24:01,520
and two in the world, and they 
are friends and colleagues and 

440
00:24:01,520 --> 00:24:04,400
they don't compete. 
They're uplifting each other. 

441
00:24:04,600 --> 00:24:06,840
So that was really, really 
beautiful to see to how 

442
00:24:06,840 --> 00:24:09,520
everyone's pushing the other one
to do better. 

443
00:24:09,600 --> 00:24:13,120
When they go out on a group run,
they take turns of who is 

444
00:24:13,120 --> 00:24:16,360
leading and make sure everyone 
is not dropped. 

445
00:24:16,360 --> 00:24:18,640
I mean, unless they're really 
slow, they probably dropped me. 

446
00:24:18,840 --> 00:24:23,320
But you know, from that group 
specifically, they had 10 to 15 

447
00:24:23,320 --> 00:24:26,120
runners running together and it 
was just beautiful. 

448
00:24:26,280 --> 00:24:29,880
Yeah, I think it's, it's running
in general has good camaraderie 

449
00:24:29,880 --> 00:24:33,880
and that, you know, most people 
encourage others. 

450
00:24:33,960 --> 00:24:38,040
I, I wondered how much that 
would continue when you get to 

451
00:24:38,040 --> 00:24:41,800
the elite level because the, the
stakes are much higher and 

452
00:24:41,800 --> 00:24:44,880
different. 
Fortunately, you're not really 

453
00:24:44,880 --> 00:24:49,040
if like in most cases, except 
for like, you know, rare 

454
00:24:49,040 --> 00:24:52,600
instances where you see someone 
knocking water bottles off the 

455
00:24:52,600 --> 00:24:55,600
table, not letting people get 
their water or something. 

456
00:24:55,760 --> 00:25:00,400
For most, most cases, it's kind 
of an independent sport. 

457
00:25:00,480 --> 00:25:02,360
You know, you're not interfering
with other people. 

458
00:25:02,360 --> 00:25:05,400
You're not directly competing 
with that person in a sense. 

459
00:25:06,000 --> 00:25:07,640
I mean, you're just going for a 
time. 

460
00:25:08,800 --> 00:25:13,080
I think that leads to a little 
bit more pleasant environment as

461
00:25:13,080 --> 00:25:16,680
opposed to like sports where 
you're against another person. 

462
00:25:17,000 --> 00:25:20,080
You seem to get a little bit 
more tense situations. 

463
00:25:20,520 --> 00:25:23,840
But I thought maybe at the elite
level of running there might be 

464
00:25:23,840 --> 00:25:27,480
some animosity against the 
fellow runners that are maybe 

465
00:25:27,640 --> 00:25:29,600
faster or can beat the others 
out. 

466
00:25:30,280 --> 00:25:33,200
It doesn't seem like it there. 
At that particular camp, 

467
00:25:33,240 --> 00:25:35,880
everyone was getting along. 
They were all playing pool 

468
00:25:35,880 --> 00:25:41,240
together on their time off and 
mostly it seemed very drama 

469
00:25:41,240 --> 00:25:44,480
free. 
And I did like watching them 

470
00:25:44,840 --> 00:25:47,640
taking different leads in 
different runs and then the 

471
00:25:47,640 --> 00:25:50,000
other ones taking over. 
Kind of like, you know, you're 

472
00:25:50,240 --> 00:25:52,680
running at the pace where you're
breaking the wind and you're not

473
00:25:52,680 --> 00:25:56,400
making only the fastest runners 
work, you're letting other 

474
00:25:56,400 --> 00:25:59,000
people lead as well. 
So that's, you know, that's what

475
00:25:59,000 --> 00:26:01,680
I took from from that. 
Same with track. 

476
00:26:02,200 --> 00:26:05,680
We watched a few of the track 
workouts and that was also cool.

477
00:26:05,680 --> 00:26:09,560
The coach was the one in charge 
of lining them up at a pace 

478
00:26:09,560 --> 00:26:12,400
where he thought would be best 
for that training because while 

479
00:26:12,480 --> 00:26:14,720
he was coaching them at the 
track together, of course, they 

480
00:26:14,720 --> 00:26:17,320
all have different events that 
they're getting ready for and 

481
00:26:17,320 --> 00:26:18,640
different paces they were 
running. 

482
00:26:18,840 --> 00:26:22,960
So he had organized them and it 
was, you know, people were 

483
00:26:22,960 --> 00:26:27,320
helping each other by running 
this to, to finish the workouts.

484
00:26:27,320 --> 00:26:30,080
So that is definitely a good 
take away from that. 

485
00:26:30,520 --> 00:26:33,720
So what does it cost to go to 
training camps in Kenya? 

486
00:26:34,760 --> 00:26:39,000
So that obviously depends on the
camp, right? 

487
00:26:39,360 --> 00:26:42,920
We've seen cheaper ones and 
higher ones that I'm talking 

488
00:26:42,920 --> 00:26:47,720
from like 50 to 300 a day, 
depending on location, depending

489
00:26:47,720 --> 00:26:52,160
on what's included, depending on
a lot of different things, what 

490
00:26:52,160 --> 00:26:55,120
they offer, if there's 
physiotherapy included, if they 

491
00:26:55,120 --> 00:26:59,760
are dorm style accommodations or
if it's more of a luxury thing. 

492
00:27:00,040 --> 00:27:04,960
So you if your goal is to go, 
you can find something that will

493
00:27:05,240 --> 00:27:09,400
fit your price range basically 
because you can find them as low

494
00:27:09,400 --> 00:27:11,200
as 50 a day. 
Yeah. 

495
00:27:11,200 --> 00:27:14,120
So, I mean, it could be 
economical if you need to spend 

496
00:27:14,120 --> 00:27:17,680
a lot of time, like if you had 
the time to dedicate and you 

497
00:27:17,680 --> 00:27:20,280
really wanted to get the 
benefits of altitude training, 

498
00:27:20,680 --> 00:27:24,280
you know, it might be reasonable
to go there as opposed to 

499
00:27:24,280 --> 00:27:27,760
somewhere here which can be much
more expensive. 

500
00:27:27,840 --> 00:27:31,000
Yeah, I'm sure the ones that you
have in the US for Flagstaff are

501
00:27:31,200 --> 00:27:33,760
much higher rates, obviously, I 
haven't checked on that. 

502
00:27:34,080 --> 00:27:36,480
The only thing is in order to 
get there, you have to buy a 

503
00:27:36,480 --> 00:27:39,280
flight. 
Flights can range anywhere from 

504
00:27:39,280 --> 00:27:43,200
1000 to 1500 or even more 
depending on the season, I'm 

505
00:27:43,200 --> 00:27:45,240
sure. 
And then you have to get a visa.

506
00:27:45,240 --> 00:27:47,960
I think we paid about $33 for a 
visa. 

507
00:27:48,280 --> 00:27:52,200
And then the shots you are going
to be at high altitude, so 

508
00:27:52,200 --> 00:27:56,000
highly likely you are out of the
malaria area. 

509
00:27:56,000 --> 00:28:01,200
But there are basic shots that 
are recommended on the website 

510
00:28:01,360 --> 00:28:05,360
when you go to Kenya, which 
include yellow fever and typhoid

511
00:28:05,360 --> 00:28:08,400
and all the other ones that you 
maybe have not gotten since you 

512
00:28:08,400 --> 00:28:12,240
were a child. 
I think we spent about $400.00 

513
00:28:12,600 --> 00:28:17,320
for getting the shots updated, 
but meaning that next time we go

514
00:28:17,320 --> 00:28:19,480
we don't have to get those shots
again. 

515
00:28:19,480 --> 00:28:21,720
So there is, there's a little 
bit of cost involved for that. 

516
00:28:22,080 --> 00:28:26,360
All in all, if you are able to 
go for four weeks and plan that 

517
00:28:26,360 --> 00:28:30,960
to happen right before your goal
marathon, I think that might be 

518
00:28:31,120 --> 00:28:33,800
a good idea. 
And it'll also help you really 

519
00:28:33,800 --> 00:28:36,320
take your training in those last
four weeks of your training 

520
00:28:36,320 --> 00:28:39,480
serious, because then you go 
into taper and then you'd race. 

521
00:28:40,320 --> 00:28:43,800
Yeah, I mean, always, the time 
is usually a limiting factor 

522
00:28:43,800 --> 00:28:45,880
there. 
But even at 4 weeks, you're just

523
00:28:45,880 --> 00:28:48,400
starting to get the benefits of 
altitude training, right? 

524
00:28:48,720 --> 00:28:53,640
It's like, so I mean it, it's 
not a bad thought if you just 

525
00:28:53,640 --> 00:28:55,760
want to do the training, but I 
think if you really want to gain

526
00:28:55,760 --> 00:28:59,040
the benefit, you got to commit a
decent amount of time. 

527
00:28:59,440 --> 00:29:02,520
Exactly. 
And so maybe that's worth doing 

528
00:29:02,680 --> 00:29:06,440
for one time in your life. 
Obviously, all of us, especially

529
00:29:06,440 --> 00:29:10,000
living in the US, you know, it's
hard to get vacation time. 

530
00:29:10,200 --> 00:29:15,440
A lot of jobs cap you out on two
weeks of vacation a year, but if

531
00:29:15,440 --> 00:29:18,600
you are able to do it, those 
camps do offer really great 

532
00:29:18,600 --> 00:29:21,000
lessons from beginners to 
elites. 

533
00:29:21,280 --> 00:29:25,120
You can visit a camp in person 
and adapt those training 

534
00:29:25,120 --> 00:29:27,400
principles and elevate your 
running performance. 

535
00:29:27,800 --> 00:29:32,520
So yeah, that's that. 
We are looking into hopefully 

536
00:29:32,520 --> 00:29:36,480
planning a training camp at the 
same location for next year. 

537
00:29:36,600 --> 00:29:39,600
We're in the very, very, very 
beginning talks of all this 

538
00:29:39,600 --> 00:29:42,120
happening. 
If you are interested, I would 

539
00:29:42,120 --> 00:29:45,720
love to hear if you would 
consider training in Kenya and 

540
00:29:45,720 --> 00:29:50,040
doing it through a group such as
something we would plan. 

541
00:29:50,640 --> 00:29:54,480
And so, yeah, let us know if you
are into that and let us know 

542
00:29:54,480 --> 00:29:56,160
your thoughts about training in 
Kenya. 

543
00:29:58,560 --> 00:30:03,200
I'm sure there are a lot of 
benefits to gain in addition to 

544
00:30:03,200 --> 00:30:07,800
any altitude training benefits, 
just from being in a different 

545
00:30:07,800 --> 00:30:11,200
environment and different 
culture and having different 

546
00:30:11,200 --> 00:30:13,600
experiences. 
Absolutely right. 

547
00:30:13,600 --> 00:30:16,280
And you're so right. 
Especially one of them, which I 

548
00:30:16,280 --> 00:30:18,480
always love, is connecting with 
other runners. 

549
00:30:19,040 --> 00:30:21,720
Not only are we going to learn 
from training camps, but also 

550
00:30:21,720 --> 00:30:24,480
from how other people live and 
we can maybe gain friendships 

551
00:30:24,480 --> 00:30:27,200
here and there as well. 
I know the coach and his wife 

552
00:30:27,200 --> 00:30:30,400
from the camp that you went to 
were trying to set something up 

553
00:30:30,400 --> 00:30:33,920
so that more people can come 
that aren't just elite athletes.

554
00:30:33,920 --> 00:30:37,920
But are there many people that 
go training in Africa or 

555
00:30:38,040 --> 00:30:40,560
outsiders? 
Or is it mostly just? 

556
00:30:41,640 --> 00:30:43,120
Yes. 
They literally just finished 

557
00:30:43,440 --> 00:30:47,240
building the lodges. 
There are going to be, I think, 

558
00:30:47,240 --> 00:30:51,640
15 or 16 rooms, and those rooms 
could potentially be shared 

559
00:30:51,640 --> 00:30:54,080
rooms as well. 
We each get our own room because

560
00:30:54,080 --> 00:30:56,480
everything was brand new. 
But yeah, I think they're 

561
00:30:56,680 --> 00:30:59,400
setting it out to be 16 rooms or
so. 

562
00:30:59,560 --> 00:31:03,320
All the food is included. 
It'll be interesting to see what

563
00:31:03,320 --> 00:31:06,720
they set up, or maybe once they 
get it finished we can go. 

564
00:31:07,840 --> 00:31:12,480
Absolutely. 
So letty, you have more videos 

565
00:31:12,480 --> 00:31:14,880
from your trip coming? 
When's the next one so people 

566
00:31:14,880 --> 00:31:17,480
can go watch? 
Hopefully I'll be able to drop 1

567
00:31:17,480 --> 00:31:20,440
today, which will be before this
podcast comes out, and then 

568
00:31:20,440 --> 00:31:23,160
three more. 
I'm also going to do one or two 

569
00:31:23,160 --> 00:31:25,480
on the safari. 
I know it's not running content,

570
00:31:25,480 --> 00:31:29,760
but it was still something that 
added to my Kenya experience. 

571
00:31:29,760 --> 00:31:32,600
So I figured. 
I have the footage I saw the I 

572
00:31:32,600 --> 00:31:35,440
saw the lion eating the Buffalo.
I'm going to post that. 

573
00:31:36,840 --> 00:31:38,680
Hopefully YouTube won't take 
that off. 

574
00:31:40,000 --> 00:31:41,480
I don't know. 
I guess we'll find out. 

575
00:31:41,680 --> 00:31:44,040
Exactly. 
I want to see that too. 

576
00:31:44,440 --> 00:31:46,360
So you want to end it there 
until next week? 

577
00:31:46,600 --> 00:31:48,400
Yes. 
So stay tuned for next week. 

578
00:31:48,400 --> 00:31:51,120
And with that. 
Have a good weekend running. 

579
00:31:55,640 --> 00:31:58,160
Thanks for tuning in. 
For more information and 

580
00:31:58,160 --> 00:32:00,080
marathon running news, please 
head to 

581
00:32:00,080 --> 00:32:05,400
www.marathonrunningpodcast.com 
and we'll be back next week.