Interesting stuff. But the training is at altitude. 4:50 miles at 2500m above sea level equals 4:xx at sea level?
Interesting stuff. But the training is at altitude. 4:50 miles at 2500m above sea level equals 4:xx at sea level?
yyy wrote:
Interesting stuff. But the training is at altitude. 4:50 miles at 2500m above sea level equals 4:xx at sea level?
Probably sub 4:30 or about his half marathon pace.
Sand Dunes wrote:
yyy wrote:
Interesting stuff. But the training is at altitude. 4:50 miles at 2500m above sea level equals 4:xx at sea level?
Probably sub 4:30 or about his half marathon pace.
For unacclimatized athletes, i think so, but for Geoffrey who lived there for 30 years, i believe the difference isn't that big. 4:35-40 i would say.
m!ndweak wrote:
Mzungu in Iten wrote:
It's all very true and a bit different than many european and american athletes train. However this is Mutai's base phase only training. There's more in it, i'm sure.
I will get in touch with Gianni Demadonna who was his agent at the time to see if i can get some insight in his training before New York.
changing up your name el k?
Stop being an arse, you jerk.
f wrote:
https://www.youtube.com/watch?v=HjzWoWwYad0
The best part about this video is Wilson Kipsang just chilling in a lawn chair at Mutai's camp. It's like if LeBron and Kobe were just sipping Arnold Palmer's together on a Sunday afternoon.
The hills are not worth 2+ minutes, so no.
Isn't it a slight net negative elevation as well
ukathleticscoach wrote:
The hills are not worth 2+ minutes, so no.
Isn't it a slight net negative elevation as well
The net elevation is -4m, so it's negligible. True, the hills are not worth that much, maybe 1:30-40, but combined with the lack of pacers (and them doing a great job) cost them additional time, maybe up to 40-50 seconds. Even if you don't agree, consider the WR at the time was 2:03:38, so the difference was only 1:27. He could've beaten it easily on a course like Berlin with good weather in that shape.
As i said yesterday, i got in touch with Gianni and today he sent me Geoffrey's training before that New York marathon. Here you go.
SUN JULY 31, 2011 - Bogota Half Marathon - 1:02:20 ( 2640m altitude ) - 1st
Afterwards, a 14-week training plan for the NYC Marathon(NOV 6, 2011) starts.
WEEK 1 - 118 KM/73 MILES
----------------------------------------------------
MON - AM - REST
PM - REST + TRAVEL
TUE - AM - REST + TRAVEL
PM - REST
WED - AM - 15km easy 60min
PM - 13km easy 52min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 15km easy 60min
PM - 13km easy 52min
SAT - AM - 6km Warm-up - 30min + 8x1km at 2:55/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 2 - 199 KM/123 MILES
----------------------------------------------------
MON - AM - 20km easy 1hr20min
PM - 12km easy 48min
TUE - AM - 6km Warm-up - 30min + 5k in 15:00, 5' easy jogging, 5k in 14:40
5' easy jogging + 6km cool-down - 30min
PM - 8km easy 32min
WED - AM - 20km easy 1hr20min
PM - 18km easy 1hr12min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 18km easy 1hr12min
SAT - AM - 6km Warm-up - 30min + 6x1km at 2:52/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 3 - 218 KM/135 MILES
----------------------------------------------------
MON - AM - 24km easy 1hr36min
PM - 12km easy 48min
TUE - AM - 6km Warm-up - 30min + 4x3km at 3:00/km with 3' easy jogging
between reps + 6km cool-down - 30min
PM - 8km easy 32min
WED - AM - 24km easy 1hr36min
PM - 18km easy 1hr12min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 24km easy 1hr36min
PM - 18km easy 1hr12min
SAT - AM - 6km Warm-up - 30min + 10x1km at 2:57/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 4 - 225 KM/140 MILES
----------------------------------------------------
MON - AM - 26km easy 1hr44min
PM - 13km easy 52min
TUE - AM - 6km Warm-up - 30min + 6x2km at 3:00/km with 2' easy jogging
between reps + 6km cool-down - 30min
PM - 10km easy 40min
WED - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
SAT - AM - 6km Warm-up - 30min + 5x1km at 2:50/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 5 - 234 KM/145 MILES
----------------------------------------------------
MON - AM - 26km easy 1hr44min
PM - 13km easy 52min
TUE - AM - 6km Warm-up - 30min + 2x6km at 3:00/km with 6' easy jogging
between reps + 6km cool-down - 30min
PM - 10km easy 40min
WED - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
SAT - AM - 6km Warm-up - 30min + 12x1km at 3:00/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 6 - 235 KM/146 MILES
----------------------------------------------------
MON - AM - 26km easy 1hr44min
PM - 14km easy 56min
TUE - AM - 6km Warm-up - 30min + 4x3km at 3:00/km with 3' easy jogging
between reps + 6km cool-down - 30min
PM - 10km easy 40min
WED - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
SAT - AM - 6km Warm-up - 30min + 12x1km at 3:00/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 7 - 235 KM/146 MILES
----------------------------------------------------
MON - AM - 26km easy 1hr44min
PM - 14km easy 56min
TUE - AM - 6km Warm-up - 30min + 2x6km at 3:00/km with 6' easy jogging
between reps + 6km cool-down - 30min
PM - 10km easy 40min
WED - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
THU - AM - 40km Tempo Run: 2hr20min
PM - REST
FRI - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
SAT - AM - 6km Warm-up - 30min + 12x1km at 3:00/km with 60" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 8 - 234 KM/145 MILES
----------------------------------------------------
MON - AM - 26km easy 1hr44min
PM - 14km easy 56min
TUE - AM - 6km Warm-up - 30min + 2x6km at 3:00/km with 6' easy jogging
between reps + 6km cool-down - 30min
PM - 10km easy 40min
WED - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
THU - AM - 30km Tempo Run: 1hr39min
PM - 10km easy 40min
FRI - AM - 24km easy 1hr36min
PM - 22km easy 1hr28min
SAT - AM - 6km Warm-up - 30min + 4x3km at 3:00/km with 2' easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 9 - 199 KM/124 MILES
----------------------------------------------------
MON - AM - 26km moderate 1hr30min
PM - 14km easy 56min
TUE - AM - 6km Warm-up - 30min + 6x1km at 2:53/km with 90" easy jogging
between reps + 7x200m in 27s with 60" rest + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 14km easy 56min
THU - AM - 40km Tempo Run: 2hr25min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 14km easy 56min
SAT - AM - 6km Warm-up - 30min + 10x1km at 2:45/km with 3' easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 10 - 196 KM/122 MILES
----------------------------------------------------
MON - AM - 23km moderate 1hr20min
PM - 11km easy 44min
TUE - AM - 6km Warm-up - 30min + 14x1km at 2:43/km with 2' easy jogging
between reps + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 14km easy 56min
THU - AM - 30km Tempo Run: 1hr37min
PM - REST
FRI - AM - 18km easy 1hr12min
PM - 14km easy 56min
SAT - AM - 6km Warm-up - 30min + 18x1km at 3:00/km with 1' easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 11 - 206 KM/128 MILES
----------------------------------------------------
MON - AM - 25km moderate 1hr27min
PM - 12km easy 48min
TUE - AM - 6km Warm-up - 30min + 5x3km at 2:52/km with 90" easy jogging
between reps + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 16km easy 1hr04min
THU - AM - 40km Tempo Run: 2hr12min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 16km easy 1hr04min
SAT - AM - 6km Warm-up - 30min + 10x1km at 2:45/km with 3' easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 12 - 199 KM/124 MILES
----------------------------------------------------
MON - AM - 25km moderate 1hr27min
PM - 12km easy 48min
TUE - AM - 6km Warm-up - 30min + 13x1km at 2:50/km with 90" easy jogging
between reps + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 16km easy 1hr04min
THU - AM - 30km Tempo Run: 1hr41min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 16km easy 1hr04min
SAT - AM - 6km Warm-up - 30min + 16x1km at 3:00/km with 1' easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 13 - 204 KM/127 MILES
----------------------------------------------------
MON - AM - 25km moderate 1hr27min
PM - 12km easy 48min
TUE - AM - 6km Warm-up - 30min + 11x1km at 2:44/km with 2' easy jogging
between reps + 6km cool-down - 30min
PM - REST
WED - AM - 20km easy 1hr20min
PM - 16km easy 1hr04min
THU - AM - 40km Tempo Run: 2hr14min
PM - REST
FRI - AM - 20km easy 1hr20min
PM - 14km easy 56min
SAT - AM - 6km Warm-up - 30min + 14x1km at 2:52/km with 90" easy jogging
between reps + 6km cool-down - 30min
PM - REST
SUN - AM - REST
PM - REST
WEEK 14 - 93 KM/58 MILES
----------------------------------------------------
MON - AM - 6km Warm-up - 30min + 5x1km at 2:46/km with 90" easy jogging
between reps + 6km cool-down - 30min
PM - REST + TRAVEL
TUE - AM - REST + TRAVEL
PM - REST
WED - AM - 10km moderate 34min
PM - 7km moderate 24min
THU - AM - 4km moderate 13min
PM - 4km easy 16min
FRI - AM - 5km easy 20min
PM - REST
SAT - AM - 2km easy 8min
PM - REST
SUN - AM - New York City Marathon - 2:05:05 CR - 1st
PM - REST + CELEBRATION
Well THAT marathon training log made me feel pretty freaking lazy...
Maybe this is one of the reasons he had a lot of problems with injuries after 2013. Age and this heavy training took it's toll for sure...
Holy crap, that mileage was done on 6 days a week. That is nuts.
The taper during the last week is pretty drastic. Basically halved mileage and did nothing but easy and moderate jogging for the five days prior. And only a 2 km jog the day before the race! Why even run, just go for a walk in Central Park.
Duke234 wrote:
Maybe this is one of the reasons he had a lot of problems with injuries after 2013. Age and this heavy training took it's toll for sure...
I wonder the same thing. G. Mutai was on fire for only 3-4 years and then seemed to drop off the scene.
troll under a bridge wrote:
Holy crap, that mileage was done on 6 days a week. That is nuts.
The taper during the last week is pretty drastic. Basically halved mileage and did nothing but easy and moderate jogging for the five days prior. And only a 2 km jog the day before the race! Why even run, just go for a walk in Central Park.
What do you mean? That he should have run more during his taper week or less? Sometimes it can play in the mind if you don't run in a day, i don't think those 2km mattered for anything but psychological things.
Thanks for this masterpiece. It's just outrageous for me, it's incredible to think someone could pull off such a training schedule. Harder than what Kipchoge is doing now, with the price of getting injured though.
Mzungu in Iten wrote:
[quote]ukathleticscoach wrote:
The hills are not worth 2+ minutes, so no.
Isn't it a slight net negative elevation as well
The net elevation is -4m, so it's negligible. True, the hills are not worth that much, maybe 1:30-40, but combined with the lack of pacers (and them doing a great job) cost them additional time, maybe up to 40-50 seconds. Even if you don't agree, consider the WR at the time was 2:03:38, so the difference was only 1:27. He could've beaten it easily on a course like Berlin with good weather in that shape.
---------------------------------------
Thanks for training info, but as to pacing etc its all a bit coulda woulda shoulda
Back to the hills I'm not buying it that they are worth that much
Salazar set a then world record in NYC marathon. No way could he run 1:30-2 mins quicker
Geoffrey didn't manage to break 2:04 in Berlin the next year
A better contender for someone who should have broken the WR is Kipchoge, he was in shape in London but too hot . The difference is his best is only a few seconds off the WR and that paced attempt although illegal was ridiculously quick. I'm afraid Geoffrey is not up to that level and to me he never showed much on the track which is my main interest
troll under a bridge wrote:
Holy crap, that mileage was done on 6 days a week. That is nuts.
The taper during the last week is pretty drastic. Basically halved mileage and did nothing but easy and moderate jogging for the five days prior. And only a 2 km jog the day before the race! Why even run, just go for a walk in Central Park.
+1 about the miles per 6-day-weeks
Regarding the taper, I like this approach. I think I've made the mistake in the past of both i) tapering too soon, and especially cutting volume too soon, and ii) running too much the week of the race. Here, there is basically no taper at all until race week (note the 40k tempo the week before the race), and then a very drastic reduction during race week. I'm no expert, but if I were to run another marathon (not sure I will), I might try this approach instead.
He wasn't in the same shape next year in Berlin. In 2011 at the NY marathon he was on another level.
I never compared him to Eliud Kipchoge. Overall, Kipchoge was definitely a better track runner and a more consistent, better marathoner too. I was just pointing that Geoffrey Mutai of 2011 was just as good as any marathoner ever.
Also the WR at the time was 'only' 2:03:38. We are only humans and we like to make assumptions, i wonder what would have been if you took Kipchoge's London 2018 version and throw it in 2011 NY. I really think Mutai would've taken him down.