OldMan92 wrote:
Read that article on Lagat. After the season he takes 5 weeks off. His first run back, a 30 minute "jog" may leave him short of breath. By week 3, he can do a 10 mile "jog" in 55 minutes.
1) His natural capacity is much greater than most people and certainly higher than schmos on here who doubt his mileage and
2) He trains at a MUCH faster pace than you do
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I would like to share this info about Lagat’s training from my notes taken from Coach James Li presentation at the 2008 National Podium Education Project held December 9 - 13 in Las Vegas, Nevada.
Coach Li presentation is the one missing in these files:
http://www.usatf.org/groups/Coaches/library/2008/Endurance/index.aspBernard Lagat 2007/2008
Comparasions and Reflections, Dr. James Li
Coach Li begins talking about Lagat’s progression over the years and says they have been working for 12 years (now 17) since 1996 when he recruited him for Washington State.
He arrived at WSU as a very good runner in terms of NCAA level and improved over the years.
Then he showed us a chart with his yearly progression and number of track races.
Lagat races a lot, more than 20 times per year at world class level in distances from 800, 1000 1500 to 5000 m. Lagat has been ranked in top 3-4 in the world for 8 or 9 years, “Tremendous range and tremendous consistency”.
Competitions
“We do race a lot, I do believe racing can help at least in Kip’s case”. 30 plus in a year,20 or more races the last couple of years (2006-2008).
“There is no other way to produce good athletes. In 2007 ran 20 races, 2008 in 22 races, one year ran 19 when his son was born. He is very used to race a lot”.
There is a lot of benefits of running races. Almost all races have been of high quality. In college they used “practice races” like 3000 m in 8:00-8:02
Basic training concepts.
Aerobic base.
Coach Li believes in “good quality long runs” Lagat runs 13 mile loop between 69-71 min (3:19/km) That base is what gives a middle distance runner the strength
Speed based on running strength.
“I honestly don’t know what actually Lagat speed is because we never tried very hard”.
In 400 m he ran about 49 flat when he was in college during a 4 x 4 relay against the Huskies, he can run low 48 or high 47, that is probably he can do.
In 800 m his PR is only 1:46.00. He reminded us the 1500 m final of the Athens Olympic Games 2004. The last 700 m of that race was probably run on 1:45 pace.“The guy is pretty fast”.
“The speed is based on the strength from the long runs”. You got to be able to run in 50-51 at the end of a 1500 or 5000 m race”
Relatively high intensity.
“If he does high mileage, he breaks down, he does about 70 to 80 miles (112-128 km)
over the years up to now he manages 60-70 miles. However, the guy runs very very good quality, he goes first mile in about 7:00 and once he picks up then 5:30/mile pace, over 3000 feet altitude. Good quality mileage”.
Recovery / Rest
Coach Li does not believe in "this thing called train hard……. a lot of athletes don’t rest enough get so worried about if I don’t go out and I hammer every day I am not going to be very good. Kip is not like that”……….
He takes a lot of time off. There are days that are very easy. Every time when he comes back runs very good quality
Consistency over long period of time
Lagat has been injury free for most of the time, except January 2008 when he was out for two weeks.
The second part soon!