A few pages back there's a link to an Irish guy called Stazza. Here's his take on Moen's training before Hannover:
"Coaching is not a science, is an art." Deconstructing and explaining the masterpiece of masterpieces...
The first session Canova gives us is his standard 7x3k off 1k. Things to note, we’re up at 7’800 ft and we don’t know the specifics of what’s gone on before this — we do know that Moen (Sondre) ran 63.06 in the Valencia Half (he improves on this by more than 3 mins over the next 12 months). We also know he was up in Iten from Oct 25th-Nov 25th and that Canova worked with him. (So he’s getting in 31 days of work @ 7’800 ft). He then heads back up to Iten on Jan 1st. (Canova also mentioned that Moen was doing hill blasts 1-2 per week and moderately high support mileage). Importantly, Moen has now taken on the whole Kenyan shebang (eating, sleeping, reducing stress etc).
So we’ll look at the bog-standard Canova 7x3k (I suspect, prior to this he did the bog-standard 8x2k and had the long runs at 80-95% of MP sorted-ish). Canova furnishes us with this:
Sunday 15 : 27 km in 1 h 26'51" (average 3'13") with 7 times 3 km alternated with 1 km more slow, with the following times :
9’15” - 3'38" - 8'56" - 3'34" - 9'10" - 3'27" - 9'17" - 3'22" - 9'30" - 3'37" - 9'32" - 3'44" - 9’45"
To be blunt, a poor workout—by 'Gunslinger' standards.
Granted, out of all the runners currently running in Kerry, yours truly is the only man/woman/beast who/that could/has matched that second 3k rep (just thought I'd drop that in). But it’s still a poor workout. His fastest rep is his second (8’56”) and his last 3 reps are, 9’30”, 9’32” 9’45”; that’s some serious drift—or is it? (We'll come back to this...)
But note, his ‘slow’ km recovery remained in and around, 3’22”-3’44”. His fastest recovery km is not far off the average for his slowest 3km rep. (Interesting…) (Also, we don't know if these were on the 'track', road, or the famous, blood-orange trails...)
Now, for most people (even at sea level) that’s an awesome workout but for somebody hoping to make it to the top, it’s a long way off what The Gunslingers' bang out.
We know that 8+ months later, he went on to drop out this session at somewhere between 5,525 ft and 10,000 ft:
6 x 3 km on rough road (recovery 2'45" >< 2'55" jogging) in : 8'57" uphill - 8'40" downhill - 9'19" uphill - 8'54" downhill -
9'16" uphill - 8'46" downhill.
Now that’s more like a Gunslinger’s session.
So, we’ll go back to January. Moen’s looking at the April marathon and probably thinking, there’s work to be done. Canova’s probably looked at this and thought, ‘beautiful’—I love these sort of challenges. But, I suspect Canova wasn’t overly interested in the April marathon: he was probably thinking about December 2017 ( I just had to check what year we're in) and beyond.
Why do I say that? Well, Canova posted this:
“Finally, which is our goal ?
It's to show that White runners, European or American or from Oceania, can run fast like African runners, if have good talent (maybe not the same of African, but in any case very good), if they decide to dedicate a part of their life to a REAL training, in the same conditions of African people.
The performance of Sondre comes after the same level reached by the twins Robertson, showing possible running fast, if their choice of life is to live for the most part of time in altitude, having continuity in training (something very few African have).
With continuity it's possible to fill the gap of pure talent between European and African top athletes.
Altitude changes physiological parameters of every athlete, if becomes a normal situation, and not only an ecception for short periods (what generally happens to Europeans, going altitude before the main competitions only).
Living and training with some of the best in the World, can give the opportunity to grow, and, if there is good talent, to increase the self confidence, understanding that athletes able running under 1 hour or under 2:07' in Marathon are products of the ambience and of a mentality that doesn't know limits (because the most part don't know anything about the level of athletic performances). Sondre in Kenya trained several times with Abel Kirui and Geoffrey Kirui, while in Europe Always was alone, and this fact gave him the right concentration for running alone the last 10 km in Valencia.
I'm curious to see, now that a White athlete was able to run like some of the best Africans, how White people consider this performance in relation with doping.
Because there are two possibilities only : or people think Sondre is doped (instead doesn't use any supplement, also legit), or has to stop thinking all Kenyans and Ethiopians running like Sondre are doped.
And, again, I hope many go to riconsider the fact that EPO can help athletes training in high altitude with continuity.
I think, and hope, Sondre doesn't finish to amaze people with his future performances, in Marathon too, since the big talent of this athlete is in his mind, and in his choice to dedicate some year of his life to the goal to run fast like Africans.
During the last period of 50 days in Sestriere, he was completely alone in a small apartment, cooking himself, driving the car for moving from Sestriere to Valle Argentera or Val Troncea (that are 10 km far from Sestriere) for every long and easy run (I followed him during specific workouts only). He paid all his training activity with his own money, and till now didn't have any big income for covering his expenditures (I hope from now something can change).
The real question is : How many Sondre there are in Europe or US, as physical talent ? Of sure, probably a big number, also if not the same of Africans. But, while ALL the African runners, with (or without...) talent, try to become professional athletes, HOW MANY WESTERN TALENTS ARE INTERESTED IN RUNNING AND ACCEPT TO HAVE A CHOICE OF LIFE SUCH AS SONDRE OR THE ROBERTSON TWINS ?
This is the real limit : not doping or something else, but the real MOTIVATION fore training at the higher level, making normal a situation that, for the great majority of people, is a situation of uncomfortableness that kills their interest in our discipline.”
Fantastic! But how did Canova get Moen from that 7x3k (9’15—8’56”—9’10—9’17”—9’30”—9’32—9’45”) down to sub 60’ for the half (note, 59.47—Moen’s half time in Valencia— is about 2.51 per km/8’33 per 3km without slowing down for recoveries; just sit back and think about it)?
Up next, the three greatest workouts of all time (the master at his best) and how Canova's vision starts to take shape…
"Coaching is not a science, is an art." The Three Greatest Workouts Of All Time (The Master At His Best) Workout 1 Part 1a...
Up next, the three greatest workouts of all time (The Master at his best)…
Workout 1 part 1a...
So, while Kerry runners trawl through pages of internet results searching for sub 9 3k runners etc, I’ll continue with the REAL story…
The challenge: Moen’s caving early on—he can’t cope with 7x3k off 1km; might be the altitude (definitely a contributory factor—at this stage)—maybe he was slightly sick (doesn’t look like it, as there’s no mention of it—there is mention elsewhere when sickness rears its ugly skull)—might be the whole cultural change and body trying to adapt to the ‘monk life’ (probably not, as things improve with the correct intervention and he's been there a while)—might be that Moen lacks the necessary equipment (most likely—at this stage). It looks like Moen doesn’t posses the necessary speed/speed endurance/strength—how can Canova extend the intensity if the intensity is lacking?
99.9% of coaches would have gone to the, 'improve your 5k time/10k time' thing and then come back and build towards the marathon, which sounds like a good idea—on paper. But we all know that wouldn’t work. Ah, you don’t/you didn’t. Let me explain…
If Canova had taken Moen out of the marathon build-up to focus on the 5k/10k specifically (at this stage) Moen would have ended up nowhere. Effectively, he would have gained a bit of strength from the moderately high mileage on the rolling hills, the limited (at this stage) altitude exposure, and a few good long progression runs/moderately paced runs/long rep workouts/hill repeats. The transition into 5k/10k training would have failed: Moen needed the ‘nguvu’ that comes from the marathon work at this altitude on this terrain to give him the structural and metabolic toolset to breakthrough. ‘Mtaka cha uvunguni sharti ainame.’ (If you want what’s under the bed, you’ve gotta bend over and reach for it, lad — you’ve got to do whatever it takes.)
So, Canova drops in this workout:
Wednesday 18 (on track in Chepkoilel, 2200m altitude) : 2 x 3000m (recovery 3') + 3 x 2000m (recovery 2'30")+ 5 x 1000m (recovery 1'45") + 6 x 500m (recovery 1'30") in 8'59" - 8'54" - 5'54" - 5'59" - 6'03" - 3'01" - 2'58" - 3'00" - 3'01" - 3'02" - 1'26" - 1'27" - 1'26" - 1'27" - 1'25" - 1'25"
Wow. Can you see the magic? Look carefully… No! I’ll show you:
First off, they traipse down to Chepkoilel (Eldoret—a drop in altitude). Why drop 600+ feet? Why go, 2x3000m off 3’—3x2000 off 2’30”—5x1000m off 1’45—6x500m off 1.30, instead of extending the intensity of what Moen had already done? Why do this workout 3 days after 7x3k off 1k?
We'll start with the altitude drop: they wanted the ‘track’ at Chepkoilel—a flat(ish) surface, albeit a dirt track. Also, the 600 foot drop might not sound like much but it is, especially when you’re doing faster stuff. Psychologically and physically, Moen would have felt the ‘nguvu’ growing. Most likely, he’d have thought, ‘Oh yes, baby, we’re dropping down—this will make things a bit easier. I won’t drift so much on the reps; I’ll hold the session together.’
So then, when Canova gives him the workout and the paces, Moen’s probably thinking, ‘Righto, chap, I’ve got this. I can see what you’re doing. You want me to run around 3 min km pace(4.48-50 min mile pace—you’re breaking down the workout so I can handle it—and so on. Moen’s buzzing. A 600 foot drop now feels like a 1,200 foot drop. Now, be aware of something: metabolically and structurally, there's a big difference between 5.00 pace and 4.48 pace (we're not talking one mile here, we're talking 12-13 miles worth of work). Don't believe me...ask, Riley, Bryant, Jason, Ken, and Ben how much harder it is to hold 4.48 pace compared to 5.00pace. (it's all secret stuff about energy systems that you guys aren't allowed to know about; it's classified coaching stuff for topnotch coaches only...)
But why give him this workout at this stage? Surely, it’s a step back: Canova isn’t extending the intensity, he’s breaking the session up and making it easier than the previous session—there’s no progression/extension. This isn't how Canova does things. Easy boy, slow down…
Look at the workout carefully…Previous session=21 km fast work (most likely at 600 feet higher). This session 20k volume= easier. But now look at the pace: instead of averaging 9’21” per 3k (15’35-5k or 5 min mile pace), Moen’s averaged, 8’45”/46” (14’35/6”-5ks or 4.40-42 min mile pace). Hold on chief, we now have 20km worth of work at 7’200 feet on a cruddy track at 4.40 min mile pace as opposed to 5 min mile pace. Also, Moen's exceeding Canova's expectations (he's not really exceeding Canova's expectations as Canova knew fine well what he'd bang out - cheeky.) Yes, that’s nice. That's some progression (maintaining, just about, the volume) But, stop for a second, that’s still only 29’12”ish for 10km or 59.25ish is 20km. Yet, Moen still manages to eventually run 21km and a bit in 59.47. Jakers!
But, Moen’s feeling better about things: he’s seen progression in pace over similar distance with recoveries being cut in terms of time between reps (although, overall recovery time is longer). Moen now knows, he can zip about under 3km no bother at 7’000+ feet on a cruddy track. Instead of caving like he did on the 7x3k session, he actually finished strongly, running the last rep at 2.50km pace rather than jogging at 3.15 pace.
That leads to the third point, why do this three days after the 7x3k? Canova’s a fan of full recovery between workouts—often taking 5-6 days between workouts. He knew that Moen had the ‘nguvu’, that the 7x3k workout hadn’t wrecked him.
‘Nah’, you scream, 'he slowed a good bit on the final 3x3km; he must have been zubed.'
Hold on kids, this is Stazza now. You’re wrong. Go back and look carefully at the first workout (the 7x3km off 1km)…Did you see it? No. Well, guess what, I’m going to explain it to you, tomorrow…
"Coaching is not a science, is an art." The Three Greatest Workouts Of All Time (The Master At His Best) Workout 1 Part 1b...
THE SECOND AND THIRD COMING...
What we want to know next is why Canova dished out :
Wednesday 18 (on track in Chepkoilel, 2200m altitude) : 2 x 3000m (recovery 3') + 3 x 2000m (recovery 2'30")+ 5 x 1000m (recovery 1'45") + 6 x 500m (recovery 1'30") in 8'59" - 8'54" - 5'54" - 5'59" - 6'03" - 3'01" - 2'58" - 3'00" - 3'01" - 3'02" - 1'26" - 1'27" - 1'26" - 1'27" - 1'25" - 1’25"
only three days after Moen did:
Sunday 15 : 27 km in 1 h 26'51" (average 3'13") with 7 times 3 km alternated with 1 km more slow, with the following times :
9’15” - 3'38" - 8'56" - 3'34" - 9'10" - 3'27" - 9'17" - 3'22" - 9'30" - 3'37" - 9'32" - 3'44" - 9’45"
We’ve chatted about a few points already; we know that the session worked and we also have a good idea why Canova gave him the session. But we need to look closely at the ‘failed’ 7x3k off 1k workout and try to understand why Canova didn’t give him longer to recover.
The first rep for the 7x3k-AP=3’05” per km.
Then, Moen ups things into the area where they were probably targeting-2’59”(ish) per km.
Now, we need to stop here and look closely at what’s happening…After the first rep, the recovery was 1km in 3’38 (I suspect the idea was was 30 secs slower per km for the recovery km or 3.30s (if the target was 9’ for each 3k=3’for each km).
Moen then bangs out the second 3k rep around the target pace (perfecto). He also drops out the recovery km in the right range (3’34”).
And then, Moen does a Chinua Achebe, or as the Irish would have it, a Yeats:
“Things fall apart; the centre cannot hold;”
Moen drops from the 9’ 3ks to 9’10”—he feels bad for not holding the centre together (he’s tough)—he makes sure he hits the recovery km (3.27) whataboy: even brings it in 3” under to make up for not holding the centre—then he goes, 9’17” (come on, lad; hold it together)—he fights back (Achebe ‘wrestling’ style) and does the recovery km in, 3’22” (he’s like Cool Hand Luke getting up every time he gets knocked down)—9’30” for next 3k (3’10” pace—the recoveries and efforts begin to ‘funnel’ together)—a 3.37 recovery km follows (a big drop from the 3’22” but still faster than the recovery after the first rep of the workout—hang in there son)—9’32" for the next 3k (he’s holding it together; albeit, 30 seconds slower than where it should be—this is important)—3’44” for the final recovery (ouch)—then, 9’45” for the final 3k—thankfully, it’s over.
And when the world weeps, Canova weeps—not…
I am ‘The Second Coming’—where others would see failure, see a mess, Canova sees beauty.
We learn, the physiological adaptations from altitude haven’t kicked-in— yet: Moen can’t shunt the lactate at 3 min pace—after a few 3km reps. But he seems able to clear and utilise the lactate at slightly slower paces. The challenge: to improve Moen’s ability to shunt lactate and use it at 3’ pace and quicker (that’s tough to do).
But also, he was able to hold the centre together on the recoveries—this is promising…
For the first 3x3k, Moen was able to hold 8’56”—9’15”; for the next 3x3k, Moen held, 9’17”—9’32” (keeping the recovery solid too); it was only the final recovery and rep where it really fell off the escarpment’s edge…
(Just a little note: see that 'the escarpment's edge' is left at the end of the paragraph: your eyes fall off the edge of the paragraphic escarpment and free ‘fall’ down to this paragraph—words mimicking the action: mimesis. Roland* would be proud of me.)
Back to Moen and Renato rather than Roland Barthes…
So, the 7x3km off 1km metamorphosized from a long rep session at slightly faster than MP into a tempo run: the reps and recoveries effectively ‘funnelled’ into a tempo run (notice how Canova posts the AP of the 27km as, 3’13”…)Micmickry, Mimickry, they've all got it, Mimimickry. (I crack myself up:
https://www.youtube.com/watch?v=kvs4bOMv5Xw
)
This meant that the 7x3km off 1km wasn’t a blow-up session but rather it turned into a mumbojumbo pellmell of a tempo run where for the second half of the session, Moen was running within himself (metabolically and structurally) but was unable to find the zip for the session because he couldn't shunt the lactate...)
Now, 99.99% of coaches would say that the idea of the breakdown 20km session at faster than 3’ pace was to do a session on tired legs—to ‘mimic’ the marathon fatigue (Stazza rolls eyes). Wrong.
Moen had recovered from the Sunday session (it didn’t take much out of him: it was more like a moderate tempo). To then go in and rebuild Moen, showing him he could bang out the 20km session at that pace, was the work of Canova The Master.
But more importantly, the breakdown session paved the way for The Second and The Third ‘Coming’/workouts; The third workout is a groundbreaker (I’m not sure if Canova even realises what he’s stumbled upon—probably not); what’s important for you guys is, that I do…
If Canova is ‘The Second Coming’, who is ‘The Third Coming’?
*"The birth of the reader must be at the cost of the death of the Author"