I want to see the answer to this one. :)
heheheh
I want to see the answer to this one. :)
heheheh
Renato,
Looking at Paul Kosgei's 7 week schedule pre-Brussels WC Half, it strikes me that the Kenyans are always stressing different muscles, at many various paces and different angles (hills, exercises, plyo's).
The muscle stress seems to work in conjunction with the energy system stressed.
The total workout time seems relatively short, therefore not draining the natural sugars and the intensity of course always way up there. I realize this is 7 weeks before a major meet with no racing.
Here's a summary that may help show what I mean:
Of this type: commen to endurance runners- generally draining at any speed if above 90'.
150' moderate
150' mod
140'-120' mod
120' moderate to harder
90' easy
90' easy
80' easy
70' easy
70' easy
6 of 60' easy- reg
12 of 50' easy- reg
12 of 30-40' easy -regenerate
of this type: change of pace and intensity and recruiting dif. muscle groups above just distance.
90' progressive
70' prog
3 or 60' prog
12K fast
15K fast
of this type: stressing the muscles way differently- this usually feels really good afterwards.
3 of 30'-40'+ exercises
3 of 50'-60'+ plyo's
of this type: lets call it, short interval- which I don't care what the energy system says- it feels like a different affect.
10 * 200M
many sets of 600-500-400-300M
1000-800-600-400-200M
4*(4*600M)
4*(5*400M)
6-8 *400M
of this type: lets go with long interval- often high intensity draining- I'm quite certain Paul uses his internal intensity gage- not to overdo it.
10*1000M
10*1000M
4*1000M
2*2000M+ 8*400M combo s.int and long interval, lets call it
5*3000M
4Km progressive
of this type hill work: I understand different energy systems, but I'm especially singling out the stress on the leg muscles and the "feeling- during/ after" on the body/ muscles.
3 of 6KM tempo uphill
2Km uphill
8* 1:30" uphill
12*15" climb~ roughly 100M as below
12*100M climb
8*100M climb
8*100M climb
3*1' rest 8-10' can you say major lactate flood
So, to recap. The leg muscles are always being stressed at different angles and intensities and durations VS standard daily 12 mile run on flat roads (for which I'm not knocking, but contrasting because it is has been shown to be the method to work the most- but I'm looking at especially 7 weeks out). There is not only a lot of modulation but actual differing stresses on the leg muscle. Further, most of the workouts are not too long in terms of total workout time (7 weeks out).
That's what strikes me the most in differences between Kenyan training and many other running nations. Also the different surfaces used- rolling forest, x-country, long hills, steep sprinting hills, grass for some- that in itself is a different stress on the leg muscles.
Renato, do you think there is a complimentary effect of the energy system and leg muscle stress that may have benefits?
And does this enables fresh legs/ bodies, ready for many short intensity bouts (at certain times in a season)?
Thank you.
Renato,
Can you also link my above message with a few lines from the Lore of Running.
Emperical observation of the running stride and the anatomical structure of the lower limbs of African athletes, especially Kenyan runners, suggests that an evaluation of the evaluation of the elastic elements of the legs of elite Kenyan runners should be very rewarding.
And also, with regards to their sringy stride interpreted as evidence that stretch-shortening fatigue develops more slowly in African runners, indicating a different pattern of neural recruitment during fatiguing exercise.
It would appear to me that they purposely work very hard on that springy/ snappy stride.
Thank you.
and can you hum a few bars of "oh how i love to run down the railroad tracks".
bump