A.K. Rono @amosrono
Convener, Cocktail Runs with Rono| Public Diplomacy, PR and Communications| Pe-Elite Athlete| My tweets amoskrono.com Kenya Joined March 2010-
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@Badeqshop1 @WachiraLynne 😂😂😂 kuja nyuma ya tent tuongee
😊 cc @WachiraLynne @Badeqshop1 Participation medals will be available! Karibuni!
Can someone in Kenya organize a runners only event ,not a run, a hangout anything something and have a panel or something like that I would really want to sit and listen to @Limo_kipkemoi and fellow ultra runners. Ultras especially really fascinate me.
@WachiraLynne I got the memo, thanks to you and @Badeqshop1. I’ll have an answer by this Sunday night. 🙏🏾💪🏾
We did it. 🏔️🇰🇪 Yesterday we climbed to Nelion (5,188m). Weather & time prevented us from attempting Batian (5,199m). An extraordinary experience. Thanks to our brilliant guides - Simon, Kim and David. 🇰🇪🇬🇧🇦🇺
@mansaplus So it was you 😂😂 man, inexperience is a bad thing...I tried to chase but I saw dust! Very well done, you guys have mastered that mountain pretty well.
Teammate, Rono, thank you. For context: I did an average of 40kms each day, between Nov and Jan..then 35kms,daily for three weeks straight. Harvesting 2670kms in the build up. We will continue improving ourselves 💪
Had an amazing lunch today with a group of young Kenyan leaders who introduced me to one of their iconic national dishes. Does anyone recognize it? @smusyoka @Nikita_Kering @derrick_ogechi @sautisol @kingoriwangechi @Tuko_co_ke @USAmbKenya @USEmbassyKenya
My top 3 photographs from the 2025/26 crossover. Nakuru had street parties and multiple establishments having grand fire works display. A different feel from Nairobi. Happy New Year!
It’s Giving Tuesday. Thanks for the much that has come…we are close to the target… A few more coins to close the gap! Donate here: mchanga.africa/fundraiser/111…
Thank you, sir for gracing us with your presence. Honored, truly.
An impactful evening with Kenya’s Golden Champion, Beatrice Chebet, Coach Peter Bii, and Amos Rono @amosrono at a fundraising event for Education for All (EFAC) campaign #Miles4Minds.
If you are doing stanchart on Sunday 21 kms and above your shake out run shouldn’t be more than 5 kms or 40 minutes . Slow and easy . Conserve your energy for Sunday . Hydrate , carb load, plan your race day kit , go through you pacing plan and don’t try anything new on race day . No new shoes ( unless they are super shoes and you have done atleast one run in them . Sunday morning wake up don’t take anything new or heavy . Black tea / coffee a carb of your choice . Most people recommend oats ( but only if you trained with them ). Few slices of bread are great as well plus a banana or two . Stanchart route is well surpported but you can carry your own 500 ml or 300 ml of water . A small bottle that is comfortable to hold in your hand . Avoid luggage . Camel packs and hydration packs this is not an ultra . Unless you plan to be on the road more than 6 hours . You get to point even the clothes you are wearing become heavy and you want to remove and run vile ulizaliwa. So stay as light as is possible . Lubricate everywhere with arimis / Vaseline ; under your armpits , between your thighs , your feet , men don’t forget your nipples . Nipple shafting is a painful terrible thing . Put a whole tub of Vaseline hapo . Don’t skip any water point . Don’t wait to be thirsty to take water . Carry some salt or electrolytes to beat the muscle cramps . Take in tiny bits from the start . Do t wait for cramps to set in . Don’t start too fast. Start slightly slower to warm up the first 4 kms then settle into your race pace . Otherwise you will grind your teeth on the last stretch . All the very best to those racing on Sunday 🥳
Someone should make 'Makers of a Nation' by Hilary Ngʼweno available to Kenyans online to watch. Last few days have indicated that there are many people who are ignorant of Kenya’s political and constitutional history
Ultra-Marathon. If you are into wild and running, this is it. Perhaps the most scenic and organised trail run in Kenya. I have once missed one race since its inception, and I will lace up again this year.
At UNEP, we have always felt a special link to our neighbour, Karura Forest. Let’s honor those who fought for it and protect it for current and future generations. A message from Executive Director @andersen_inger. ⬇
Did a thing last weekend. It was successful too. We continue to build, slowly.
@Badeqshop1 Haha small small strava my friend. Thank you for attending!
Comrade @amosrono is beating us a very intelligent story about his running journey: This guy tracks his runs scientifically 🙌🙌🫡 Mayoooo. Also, runners have really turned up ,dressed really beautifully. Am impressed 👌 #cocktailrunswithRono badeqshop.co.ke
Kenya’s response to a statement made today by some 12 Western diplomatic Missions on the right to protest.
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