The secrets of Asbel Kiprop revealed - Our man on the ground in Kenya says hand him the gold and WRecord

yyy wrote:

not guilty by association, yes?

For real...the elites on the circuit do not believe either Rudisha, or Kiprop are clean.

Maybe it is just sour grapes, athlete downtime talk, but that's the chatter...

One of the brojo's was in Kenya once, yes? And were treated politely, so now they defend those that call Kenyan's dopers...and allow open house on everyone else.

Either that or they know an African would slap them in person if they posted questions about their clean or dirty status.

hillno wrote:

Someone needs to reach out to El G or is whoever used to be his manager, I would love to hear what he thinks of this workout. What was El G's most notorious workout?

5x1000m at altitude at midnight in a locked stadium going 2.22 avg with 3 mins rest.

Captain Italiano wrote:

b_rest wrote:

I'm a little surprised by the 7min rests. Is that typical for workouts like this by the top guys?

Yes, it's quite common among elites, especially Aden's group. Some of the drivel that you've been led to believe by armchair quarterbacks here is misleading at best. Ridiculo.

Exacto correcto.

And watcho the deleto.

Pris Pringle wrote:

yyy wrote:

not guilty by association, yes?

For real...the elites on the circuit do not believe either Rudisha, or Kiprop are clean.

Maybe it is just sour grapes, athlete downtime talk, but that's the chatter...

One of the brojo's was in Kenya once, yes? And were treated politely, so now they defend those that call Kenyan's dopers...and allow open house on everyone else.

Either that or they know an African would slap them in person if they posted questions about their clean or dirty status.

Brojo's?

Kenyan's?

Just stop it, dude.

rojo wrote:

consider yourself lucky that we aren't charging you that much to read the workout.

What a ridiculous thing to say. Don't pretend you're being generous.

If you thought you could make more money charging for content, you'd do it.

Consider yourself lucky I haven't made a move on your girlfriend.

Yes, Lornah Kiplagat basically owns the track and regulates its use. When I was in Iten this past summer, only guests at Lornah's High Altitude Training Camp, as well as paying athletes from camps across the Iten-Eldoret area, were allowed to use it.

It really is quite a shame, and somewhat strange, considering that the track is a fair pace towards Eldoret down the road from the center of Iten town.

Fortunately, Iten's most hallowed training venue remains 100% free of charge and open to the public. The Kamiriny dirt track is the best place to workout on the planet; it is the unadorned cathedral of Kenyan distance running.

Who deleted my comment about Kiprop being a DOPER?!?!?!?

Rojo probably thinks Kiprop is as clean as Radcliffe.

Is this workout really that amazing? These guys come through 1200 in 2:47 pretty commonly.

Learn from the greatest: TAKE MORE REST on workouts like that! Sheesh I know you think JK is a genius but 3min recovery after basically a 1200m TT is silly. The Kenyans do it right: TONS of rest after long race pace repeats.

b_rest wrote:

I'm a little surprised by the 7min rests. Is that typical for workouts like this by the top guys?

Yes. Look at the schedules of some of Canova's guys. Lots of rest in tough sessions like this.

Oater wrote:

Is this workout really that amazing? These guys come through 1200 in 2:47 pretty commonly.

Which would be a fair point if all he did was the 1200

Bigtool05 wrote:

Oater wrote:

Is this workout really that amazing? These guys come through 1200 in 2:47 pretty commonly.

Which would be a fair point if all he did was the 1200

Well, first of all, no they don't. El G's mile record was 2:47.91, so if it's not a sub-3:27 race, they aren't going through in 2:47. For another thing, you try running 1200 meters at 1500 pace to start a workout. Whether you run 3:50, 4:50, or 6:50, it's pretty insane! Roger Bannister knew he could break 4 when he ran ONE 1200 in 2:59.9. That was just the start of Kiprop's day.

I wish Andy Arnold would have included the tenths of a second in this workout. I'm pretty confident everything has been rounded down, not up. or was someone just reading out splits as they crossed the line?

Up until the 200's he was running slightly faster than his 1500m race pace (55.11 400m pace).

If you saw a 3:40 guys go 2:57 and then 4x400m in 58 you wouldn't be that impressed, you'd just say he was fit.

adsffasfsdf wrote:

rojo wrote:

(Kiprop did lots of reps at race pace with adequate rest!)

Learn from the greatest: TAKE MORE REST on workouts like that! Sheesh I know you think JK is a genius but 3min recovery after basically a 1200m TT is silly. The Kenyans do it right: TONS of rest after long race pace repeats.

A huge portion of running fast is just a matter of training your nerves what to do, and that's different at every pace. If your recovery is too short to allow all your training to be at race pace or faster, your workout is a waste of time. You'll just end up good at making an extreme effort to run slow.

No, I'd say "holy shit."

Plus, altitude.

JRinaldi wrote:

I wish Andy Arnold would have included the tenths of a second in this workout. I'm pretty confident everything has been rounded down, not up. or was someone just reading out splits as they crossed the line?

Up until the 200's he was running slightly faster than his 1500m race pace (55.11 400m pace).

If you saw a 3:40 guys go 2:57 and then 4x400m in 58 you wouldn't be that impressed, you'd just say he was fit.

You're missing the point. The workout is impressive because of the times. It points to amazing fitness, possible world record fitness. Obviously a 3:40s guys workout wouldn't look as impressive as this. Everyone can tell you're trying to act cool like his workout was no big deal. Well guess what, you're wrong. There have probably only been a handful of people in the world who could have ever ran this workout.

Don't forget it's at altitude. I was there recently as a fairly ordinary runner (1h 20m Half) and was surprised how much of a difference being at altitude made to my rep times at the track. For 400m reps I was about 5 sec a rep down. Sure, if I stayed there longer I'd be acclimatised better, but it really does make a huge difference and make the session very impressive.

I don't think the affects of altitude on athletes that are born there are any where near the same as people travelling up to there.

I'm not saying it's not a great workout, but for a guy that has already run 3:26 it's should be expected to be great and needs to be compared against the paces he races at.

Then again, it you compare that to ElG's reported 10x400m in 53-54sec with 30sec recovery, then it looks easy!

http://run-down.com/guests/mv_el_guerrouj.php

Race Pace

10 x 400m between 53-54 seconds with only 30 seconds recovery. He gets help from a "rabbit" the last 200 m in each repetition.

rojo wrote:

What do you think of this workout??

All done at 7,300 feet of altitude.

1200: 2:47

7:00 rest

4 x 400 (:50 rest): 54, 53, 54, 54

7:00 rest

4 x 200 (:50 rest): 23, 23, 23, 23

The times are impressive, yes. Especially considering the altitude. However, the structure is not out of line with what I would expect an elite's 1500m specific workout to be. So, knowing that's a 3:26 guy doing the workout, I'm not blown away.

I _would be_ blown away if the structure was something insane like

3x1000m in 2'20" / 5'

10'

2x10x400m in 55" / 1' / 5'