Patrick Makau, (1985, Kenya)
After almost eighteen months of injuries and sub-standard training and racing, Patrick is healthy again since mid-2014 and his main goal for year 2016 is to run sub-2:05 marathon time, especially as for the entire year 2015 Patrick was training-volume-and-intensity-wise at 2:04:30 – 2:06:00 level.
In 2014 Patrick ran his third fastest time over 10K distance in Beach to Beacon (27:57) and has recorded tactical win in Fukuoka Marathon (2:08:22), taking no risks in the process. This was followed by an unfortunate DNF in 2015 Boston Marathon due to Trochanteric Bursitis, caused by aggressive and inappropriate deep-tissue massages several days before the race; and by another tactical win in Fukuoka Marathon (2:08:18).
- Two World records: marathon (2011 – 2013), 30km (2011 – 2014)
- Two-time World Half Marathon Championships Silver Medalist
- Two-time winner of Fukuoka Marathon (JPN)
- Winner of Frankfurt Marathon (GER)
- Two-time winner of Berlin Marathon (GER)
- Recorded total of eight sub-60 minutes half marathon performances
Selected personal best times:
- 10K: 27:27 (2007)
- Half marathon: 58:52 (2009)
- Marathon: 2:03:38 (2011) – World record
- Winner of Fukuoka Marathon (JPN) in 2:08:18
- DNF in Boston Marathon (USA)
Beyond the stats:
IAAF Focus on Athlete biography (updated on 26/01/2012) – http://www.iaaf.org/athletes/kenya/patrick-makau-musyoki-224348#biography
Lives with family, not in a training camp.
Trains with small group of athletes, including: Isabella Ochichi, Nicholas Manza, Patrick Ivuti and Francis Muendo.
Mostly ran to school, 7km each way, for period of eight years.
Has four brothers and one sister.
Spouse is also an athlete: Catherine Mutwa.
Favorite training type: 10 x 2000m in 5:40 with 1 minute recovery (200m jog).
Trains on: Dirt roads, dirt track and grass regularly, tarmac only when dirt roads are very muddy.
Strength training: Done throughout the year – Once a week: 12 machines, 10 reps, 3 sets.
Strength training since November 2013: Several times a week and based on program designed by physiotherapist Thomas Ott from Dr. Müller-Wohlfahrt’s office.
Strength training since February 2014: Several times a week and based on principles outlined in books written by Mark Verstegen, in addition to mentioned above.
Mileage per week per training phase: 30km in buildup (4 weeks); 210km in marathon training (12 weeks); 160km two weeks before marathon; 65km + race day distance done in race week.
Longest Long Run in marathon training phase: 45km done at 7-10% slower pace than marathon pace.
Number of training sessions in a typical week: 11 (doubles 5 times per week, takes Sunday off).
Best training sessions:
August 2013 – 10 x 2000m in 5:40 with 1 minute recovery (200m jog) – done at altitude of 1,700m above sea level
August 2011 – 16 x 1000m in 2:45 with 45 seconds recovery (100m jog) – done at altitude of 1,800m above sea level
August 2011 – 35km in 1:50 – done in Ngong at altitude of 2,000m above sea level
6:30 training (without consuming any food before training session)
8:30 shower, breakfast and relaxation
10:00 attends to business-related matters
12:00 relaxation or attends to business-related matters
18:00 shower, dinner, TV, time with family
21:00 retires for the night
Favorite foods: Ugali; beef stew; vegetables; takes 3 cups of tea (with milk and sugar) per day.
Invests his earnings into real estate and farming (maize and livestock). Permanently employs seventy employees.
Favorite sports (in addition to athletics): football. Fan of Harambee Stars (Kenya).
Favorite athletes: Paul Tergat and Isaac Macharia.