After the 1998 Defenders 10 Mile Run last May, I had an opportunity to meet the Kenyan runners who swept the top spots. I approached them as they were lying on towels on the hard surface of the Pentagon parking lot. The playful group appeared more like they were at a picnic rather than conquering some of the DC area's best runners. I had been there since 4:30 a.m. setting up the inaugural course. I was curious what their opinion was of the course. Other than the sharp turn up the ramp onto the 14th Street bridge, nothing came to their minds. Not even the muggy weather was mentioned. They all wore matching long sleeve Saucony uniforms.

Surprised by their overwhelming cordiality and humility, the conversation progressed to their training and culture. My recent devouring of Toby Tanser's Train Hard, Win Easy gave me insight into why several tribes in Kenya are producing the world's best runners. My obvious curiosity and genuine interest, evident by my many questions, resulted in an invitation to visit their home near Philadelphia, PA. After their cool down, the six runners collected $18,250 and made the three-hour trip back home to sleep. They had started the day an hour before I had.

In my kick boxing training, Sun Tsu's The Art of War is required reading. The book reveals how the war is already won before going on to the battlefield. I would soon learn there are many similarities in our training methods. We arranged to meet at Bakemeisters in Norristown, PA at 8:00 A.M. This is where they purchase their daily breakfast bread to accompany several cups of Kenyan tea before the morning run.

Daniel Kihara was waiting outside since 7:30 a.m. because he did not want me to wait for him in the event I had arrived early. When we arrived at the three-story townhouse, all eyes were glued to CNN world news. The unstable economy in Kenya is a powerful motivating factor for them to train incessantly, to make money. Where to race the upcoming weekend and the training for today were the significant topics of the moment. Over the phone, there were many conversations between Lisa Buster, their agent, regarding which race sponsors would pay airfare, lodging, appearance fees, etc. After many cups of Kenyan tea (1/3 milk, 2/3 water, and high quality loose leaves boiled together) and fresh bread with honey, the group decided on an easy 16 mile run.

After a half-mile walk and a half-mile slow run, we arrived at Valley Forge Park equipped with mile markers and many cheering supporters. Leading up to the NYC Marathon John Kagwe was averaging 25 miles per day here. During our "easy run," after reaching new thresholds of pain in unfamiliar territory, I naturally wanted to slow down or stop numerous times. I was physically pushed and mentally motivated to finish with the group. After a 2-mile slow run and 2-mile walk back, I realized that I had somehow found the inner strength to finish. Daniel, the course record holder of the Mount Washington road race, a 7- mile uphill run, emphasized the importance of at least 80 miles per week, rather than speed, to allow the body to become accustomed to pain when beginning serious training. Then, gradually increase the speed. Similarly, when first kicking a heavy bag, one kick can be excruciating. Eventually, a hundred kicks, several times per week, is routine as a higher threshold of pain is developed.

John Ngugi, a five-time World Cross-Country Champion, successfully used this method of training. Upon arriving back home, a Kenyan family was there to visit. They agreed to prepare lunch. This was a welcome relief to the residents whose turn it was to cook. First we ate a salad, then pasta with hot salsa and fried vegetables, and chicken. We added pure glucose to our water to speed recovery and supply the muscles for the next run. They showed me my bedroom that included a clothes line made of shoestrings, possibly from world record setting running shoes. The 8K & 25K record holders were in the adjacent room. After a large plate of food, Joel Onewonga, a former Twin Cities Marathon winner, who is 5' 9" and 129 pounds, went for another large plate and one for myself. I mentioned that I had enough; however, I was instructed that in hard training your body needs lots of food and I was to eat more. Noticeably absent from the meal was ugali (a primitive version of cornbread) which the athletes consider too heavy before the 3:00 pm run.

We relaxed with more Kenyan tea, Kenyan music (a cross between Bob Marley and the Staple Singers), and printouts of Kenyan newspaper articles from the Internet that the visitors had left. The discussion centered on political corruption that had the athletes concerned, as most own dairy or vegetable farms (shambas), or flower businesses that are directly affected.

Twice daily workouts are determined by how their bodies feel and by the next race rather than scheduled. Sometimes they are run at race pace. Having done speed work two days before, 15 x 800M at 2:15 with one minute recovery, and a 16 miler at sub-5:00 minute pace the day before, clear signs of fatigue resulted in an afternoon off. Not having formal educations, they are products of group training at running camps, they have not abandoned the lifestyle that has yielded unequaled results.

Without cars and driver's licenses, they had not ventured to the shopping mall fifteen miles away. In its fourth year, this enclave from the Kikiyu Tribe known for being hard working and spiritual, wanted to visit a used book store and a thrift shop. I was happy to oblige. The first stop was PNC Bank, where they were greeted like celebrities. Deposits and withdrawals were made. Cash in hand, they went in search of Christian books to take back to the village. This followed by a call on a department store where they were not tempted by material goods but the men acquired lingerie items for their wives. Finally, we visited a charity second-hand store where they left several bags of used items. We all found gangster style hats in exchange for their autographs on a recent running article in the local newspaper. Highlighting the local sports heroes' achievements, the story appeared on the front page.

To prepare for a much smaller meal, we purchased fresh vegetables and beef that were later fried with generous amounts of oil and eaten with ugali. The diet was absent of processed foods. There was no craving for snacks or sweets as each cup of tea had plenty of sugar. This kept the blood sugar level throughout the day. As we departed the grocery store, I was asked to stop by a grassy field. We all jogged around in circles for twenty minutes at ten minute per mile pace. They told me it is very important to have a recovery run the same day after interval training, a long run, or if the muscles felt tight, so the legs would be fresh the next day.

As the fourth huge pot of tea was prepared, the visiting children became unruly. They were severely disciplined immediately and not allowed to disrupt the training. In martial arts, the training area is called a dojo and treated with respect to show humility. One of the athletes I met before and hoped to see again, was unable to obey the training guidelines and not allowed to stay with the group. By 9:00 pm, some of my hosts were already in bed. At 10:00 pm, they instructed me to get my needed rest. After ten hours of sleep, I was awakened by loud inspirational music. We went to buy more bread, and drank three cups of tea. The pattern is repeated daily, with one hard and one easy workout, and plenty of rest.

Since these athletes discuss their experience with reporters weekly, I felt very privileged to be there. They indicated most could not appreciate what they were doing and understand their priorities and lifestyle. I initially intended to write about just their running; however, that is impractical as it is intricately related to their lifestyle. The word "running" was never used, but "training," which suggests a lifestyle similar to a fighter who moves away from family and responsibilities to be totally focused.

Trying to absorb as much knowledge as I could and observe why they are the best, I noticed that the only item in the house that would indicate that runners live there is a picture of Paul Tergat, the consensus top runner in Kenya. In contrast, American runners have running logs, posters, photos, heart rate monitors, Power Bars, etc. The Kenyans are oblivious to Amby Burfoot's reflections on the latest running issue. The most significant distinction I noticed between American and Kenyan runners is the Kenyans' nonreliance on coaches. The group self-coaching concept reflects their having reached that point in their training where going to the next level has to come from within.

In the movie Kung Fu, a student, raised in the Shaolin Temple in China by Buddhist Monks who becomes a model student. He is told by the head monk, "It is time to leave the Temple, Grasshopper. Your instruction in Shaolin Kung Fu and philosophy is complete. There is no more we can teach you. You must make the mental journey on your own."

Bruce Lee was radical in that he was the first Asian to open up Oriental training philosophies to the west. He rejected the belt system, knowing that excellence is in your heart and your mind and not in a belt. Daniel Kihara's humble nature and lack of ego are exactly what Bruce Lee wrote about in the Tao of Jeet Kune Do. I had the opportunity to train under two of Bruce Lee's students. One became a World Kick Boxing Champion and the other is a biochemist who has taught a few students.

The training was equally intense, physically and mentally. Bruce's goal was to be the best fighter and to have complete mastery of the will through being totally focused. Occasionally, Joel would ask me what I was thinking about to make sure I was staying focused. Bruce Lee was so intense in his training. He kept weights in his car and worked out at red lights. Not everyone can or should be this intense.

It has been said that the Kenyan runners do not stay at the top for long. Catherine Ndereba, #1 ranked road racer for 1998, commented that she was amazed that there are so many middle-aged joggers in the U.S. She says, "In Kenya we do not run for fun but to make money for our families. I will not do this when I get older."