WTF SERIOUSLY: Lornah Salpeter just ran 2:19:46 Prague ein

Now imagine any elite runner carrying on himself extra 11 pounds of fat and running a marathon- make sense this would give him extra 15-20 minutes

I'm looking forward to Lornah going sub 30 minutes this year along with Almaz and Siffan. Hopefully they can push Ayana long enough that she can break her 10000m WR. Weather permitting we could have 5 women run sub 30 at 2019 Worlds and one being an American Emily Sisson.

VIPAM wrote:

I'm looking forward to Lornah going sub 30 minutes this year along with Almaz and Siffan. Hopefully they can push Ayana long enough that she can break her 10000m WR. Weather permitting we could have 5 women run sub 30 at 2019 Worlds and one being an American Emily Sisson.

You are just so stupid. Almaz will never run as fast again. No wonder you think you trained like a 143 runner. You have poor judgment.

Dan Salpeter wrote:

If you are so curious, I've learned a lot from coach Scott Simmons, Coach Renato Canova and more experts at the field of Strength training and Nutrition.

I would be happy to share with you all of my insights that is leading Lonah's progress

Hey Dan,

I had the privilege to watch Lornah in London at the Night 10k (I am one of the hosts). The way she went at it, out of nowhere for most of those attending, was both exciting and inspirational. I hope she comes back this year and maybe gets her shot at the European record.

As for the trolls just ignore them... this place can be a cesspool at times (but it usally the same two/three guys contunuing to spew their envy and their own lack of success under different aliases).

K

Ggggg wrote:

In here her dietician says in Hebrew that she lost 5 kg (11 lbs) and dropped 6% of her body fat maintaining the muscles.

You know, that's really hard to do - losing that amount of weight through primarily massive increase in mileage and managing to hang on to all your muscle.

Breastfeeding.

And a shtload of training.

Try upping your training from 30km to 160km a week.

Hey Kav

Thank you for your comment.

Lonah is indeed planning to be there and defend her title and running a fast time.

Recovery from Prague Marathon is her first priority, so let's see.

Dan

Well, we'll see what happens won't we.

Big name busts every couple weeks these days from certain parts of the world, so it must be getting more difficult to keep ahead of things.

Would always say never to trust a husband/wife coaching combo. Nearly always shady business going on, particularly when we see huge improvements.

Generally ends in tears in more than one way.

Sorry, I did a mistake because I didn't see the official results of Prague, but only the thread in LR about Prague marathon, where there was the time of 2:09:54 connected with Maru Teferi.

Yes, the athlete running in 2:09:54 is Girmaw Amare. He's 5 years older than Teferi, but, like him, of Ethiopian origin.

The coach of Girmaw is Zohar Zimro, and Girmaw is part of the IOC/IAA support from when ran 2:15'.

Israel starts to organize a better situation, with the involvment of the Ministry of Sport and the Federation.

In February, I was in Tel Aviv for a clinic, and, together with the President of the Israelian Federation and Dan Salpeter, I had the opportunity to meet with the CEO of the Ministry of Sport, explaining him that for Israel was the right time for organizing a group of new athletes of long distances (mainly of Ethiopian origin), following (and using) the big image produced by Lonah (in that meeting, I clearly spoke about possibilities of Medal in Olympics) and the possibility to use marathon runners as "Ambassadors" for Israel in all the world.

I explained that the sport, and running particularly, has a big role in putting people together, while frequently individual misunderstandings and jealousies have the effect to divide people. So, I tried to move from a technical and strategical goal, to a "political" goal, something that many don't understand (but I think that the power of sport is something unbelievable, if well used).

Nowe, it seems that the CEO is very positive to issue the national program for development, and of course the great performance of Lonah can give more strength to the project.

Now, following what I did after the European Record of Sondre Moen, I think ok, for Dan Salpeter, to write exactly the training Lonah did this year, from the beginning of March.

We are totally transparent, and don't care about all the ignorants happy to live in an eternal climate of suspicion (how heavy, bad and sad is to live without the ability to enjoy for something good !).

These people don't understand that the first step for achieving the best possible results is to enjoy what you do. Eliud Kipchoge is able to enjoy, Lonah is able to enjoy, and other athletes of our groups are able to enjoy. When you start to think that blood doping is the key for running fast, of sure are no more able to enjoy what you do, and in my opinion this is one of the reasons because top talented athletes, able to enjoy running, WANT to be clean, developing a very high mental strength.

So, when I speak about "mindweak", this is not only something for kidding, but something REAL. And weak mind are not only all the athletes who dope, but also all people thinking that with doping only is possible to be at the top (and this includes the IGNORANTS of LR, like the SCIENTISTS studying doping, but not having any clue about training and psychological strength of the athletes).

Amen

Coevett wrote:

It's funny, because from what I've read, these Ethiopians are allowed to freely immigrate into Israel because they claim to be descendants of a lost tribe of Israelites, and hence ethnic kin of other Jews living in Israel. DNA evidence has disproven that, and it appears that athletics coaches don't believe it either.

The Beta Israel have a long history of calims to be descended from the tribe of Dan. It is complicated, and I would caution strongly against any statement that this has been disproven. There have been a number of different studies and the strength of those conclusions all differ.

There are a large number of people in the Ethiopian highlands who have traditionally spoken ethiosemitic language, including Amharic, Tigrayan, and Ge'ez (the religious language of Beta Israel). The folks undoubtedly have middle eastern origins and ancestry and a lot of the debate centers around whether and how much they can be related to their African neighbors, wider middle eastern populations, and specifically Jewish ancestry. There is evidence for all three.

The genetics of this are all very complicated, but just to give one example: The Cohen Modal Haplotype typically associated with the Aaronic line occurs with an increased frequency in the Beta Israel, but it also occurs at higher frequency in the Lemba people of South East Africa as well, including in 50% of the Buba clan, which is their priestly line.

Other markers also return ambiguous results. So it is a real mess to disentangle the results and to tease out the relationship of Beta Israel to their bantu african neighbors, ancestry in the wider middle east, particularly through Yemen (and Yemeni Jews), and Israelite ancestry.

In any case the Jewishness of the Beta Israel has been accepted and supported by other Jews throughout the 20th century and the right of return has been clearly and unambiguously allowed by the State of Israel since 1975 and none of the recent DNA analyses has affected that in any substantial way.

KAV wrote:

Dan Salpeter wrote:

If you are so curious, I've learned a lot from coach Scott Simmons, Coach Renato Canova and more experts at the field of Strength training and Nutrition.

I would be happy to share with you all of my insights that is leading Lonah's progress

Hey Dan,

I had the privilege to watch Lornah in London at the Night 10k (I am one of the hosts). The way she went at it, out of nowhere for most of those attending, was both exciting and inspirational. I hope she comes back this year and maybe gets her shot at the European record.

As for the trolls just ignore them... this place can be a cesspool at times (but it usally the same two/three guys contunuing to spew their envy and their own lack of success under different aliases).

K

Hi KAV, that's great news. I witnessed Lornah at the Night of the 10K and was blown away by her strength and power. Hope you can afford to get her back this year and hopefully she takes down the European record. It would be one in the eye for the racists and ped complainers here if a Kenyan Israeli held the 10K European record to go along with her gold medal.

I was reading that Russia my be readmitted to competition by the end of this year, Putin certainly hopes this and I hope Coe will abandon his grudge and play fair and let Russian athletes back, the majority of whom are obviously clean. I hope you're going to invite some of them to next year's Night 10K as well. It would another one in the eye for the sick ped obsessives here. It would be great to match Lornah's strength and natural athleticism with some of the Russian girls.

Keep up the good work!

Renato

Do you think Lornah Salpeter or SiffanHassan have a chance againt Almaz Ayana if she is healthy and fit in the 10000m for 2019 World Championship?

I'm pleased to share Lonah's training towards Prague Marathon.

Part 1

General notes and guidelines:

1. Nutritional program - with the goal to reach the day of the Marathon at 47.0 kg and 10% fat. (Weight on January 2019 was 50.5 with 13.5%, Weight and body composition when ran Firenze Marathon in November 2018 was 48.0 and 11.5%). Lonah is followed by a Certified Sport Nutritionist Sagi Halevy.

2. Supplements - Lonah is using only 3 supplements (Iron, Vitamin D and protein powder) only a brand with INFORMED CHOICE BATCH.

3. Doping control - since August 2018 Lonah is in the program of AIU and has to report through ADAM as required. Lonah has been tested for blood (biological passport) approximately every 2-3 weeks.

4. Strength training/routine - is a very important part of Lonah's training and is combined 2-3 times per week, mostly after a hard workout (Heavy weights low rep, single leg isometric routine etc).

5. The preparations towards Prague Marathon had started with a 31:46 CR at the We Run Rome 10k on 31th December.

--------------------------------------------------------------

First period in Altitude (Iten, Kenya)

January 8th - 30th

8/1

PM: 1h very easy (11.75k)

9/1

AM: (Fartlek with a 2h43 Marathon teammate) 15x1'/1', 6' rest, 4x20" hill sprints (2' walk back), 15x30"/30".

PM: 8k jog + gym

10/1

AM: 70' Easy (13.8k)

PM: 9k Easy

11/1

AM: 12k Easy (4'30/km) + 2k Moderate (3'47/km)

PM: 8k jog + 12x20" strides.

12/1

AM: 36k@2h31 (Moiben road, 18k with the 2h43 teammate, 4'30>3'50/km)

PM: gym

13/1

AM: 12k Easy (4'35/km) + 3x30" hills (at around 3k pace, 3' rest b/w)

PM: 9k Easy (4'30/km)

14/1

AM: 5k wu + 45' of "wave run" (5'@ easy pace, 5' at Moderate pace, 5'@Medium pace, Kipsoen road, rolling hills), average of 3'55/km

PM: 10k jog + gym

15/1

AM: 16k@4'26/km

PM: rest/massage

16/1

Rest due to a hamstring pain

17/1

AM: 10k E

PM: 5k easy + easy 200's

18/1

AM: 14k@4'10/km

PM: 12k Easy (4'45/km)

19/1

AM: 3k wu + 24k@1k/1k, tarmac road from Chepkoilel junction. (average 3'43/km, easy around 4'00/km, faster @3'30-3'25/km)

PM: 6k jog + gym

20/1

AM: 1h@4'27/km + 3x30" hills@3k pace/3' walk

PM: 8k@4'38/km

21/1

AM: 12k@4'47/km

PM: 12k@4'28/km

22/1 - Special Block

AM: 5k wu + 40' Fartlek@1'/1', average 3'53/km, hilly course

PM: 4k wu + 15×400m/50" rest (72>66)

23/1

AM: 12k Easy

PM: 8k Easy

24/1

AM: 10k@4'35/km

PM: 10k@4'37/km

25/1

AM: 2h "wave run" (Kipsoen), 15'@4'20, 10'@4'05, 5'@3'45 - average 4'00/km

PM: gym

26/1

AM: 12k Easy + 3x30" hills@3k pace/3' walk

PM: 12k Easy

27/1

AM: 2k jog + 12k@3'38/km (Moiben)

PM: 8k Easy

28/1

AM: 9k easy + 1k Moderate

PM: Track; 4 sets of (1000+600+300)/3', 2', 6' rest. 1000's@3'08>3'03, 600's@1'46-1'44, 300's@48-47"

29/1

AM: 10k Easy

PM: 10k Easy + gym

30/1

Travel from Kenya to Israel

31/1

AM: Pre-race workout; 4k wu+ strides + 6' Medium pace, 6' rest, 6x30" fast/90" jog.

1/2

AM: National championship 15k - pacing a teammate for the first 9k than increasing a bit (48:42)

2/2

AM: 6k jog

PM: club 3000m race (8'56"55)

** Part 2 will include the most part of February which she spent in Israel.

At the moment, we have some doubt between 10,000m and marathon in Doha WCh. If the choice goes in direction of 10000m, I think Lonah can run under 30'20" if the race is fast from the beginning, but can be ready also for a race around 31' (like WCh in Berlin 2009) with a first half in almost 16' and the second under 15'.

One of the situations I discovered (and this was not my first impression) is that Lonah has a good base of speed, and can also be able to finish last lap in 62" in case of a tactical race.

With the training system used by Dan, workouts of speed are always in the plan (also preparing full marathon), so the training program doesn't change till the beginning of July. After the European Cup of 10,000m,we can decide the event in Doha.

Part 2 - Training in Israel

2/2

AM: 6k jog

PM: club 3000m race (8'56"55)

3/2

AM: 10k Easy

PM: gym

4/2

AM: 1h@4'15/km

PM: 9k@4'28/km + strides

5/2

AM: 21k in the forest (rolling hills)@4'12/km

6/2

AM: 13k@4'32/km

PM: 7k easy + gym

7/2

AM: 70'@4'32/km (15.4k)

PM: 8k@4'42/km

8/2

AM: 3x4x1k/90",3'@3'10,3'07,3'04,3'00 (tarmac)

PM: 3k easy + 20' light Fartlek (3'38/km average)

9/2

AM: 15k easy + gym

PM: rest

10/2

AM: 12k Easy

PM: rest

11/2

AM: 30k in the forest@3'56/km (4'10>3'35)

PM: gym

12/2

AM: 10k@4'27/km +4x20" hill sprints

PM: 10k easy

13/2

AM: 16k@4'25/km

PM: 8k easy + strides

14/2

AM: Pre-race workout; 9k easy+1k progressive, 6' rest, 1'@10k pace, 1' jog, 40"@5k pace, 40" jog, 20" sprint.

PM: rest

15/2

AM: 5k race - 15:15 (NR), the course was practically 60-80m longer because of logistics decision to put the start and the finish gate at the same place instead of some distance apart.

PM: 10k easy + gym

16/2

AM: 16k@4'24/km

PM: 10k easy

17/2

AM: 4k easy + 24k@3'46/km, flat tarmac.

PM: 7k easy + gym

18/2

AM: 12k@4'25/km

PM: 10k easy + 4x20" hill sprints

19/2

AM: 14k@4'30/km

PM: 9k@4'39/km

20/2 - Special block (Renato visit in Israel)

AM: 1h Fartlek in the forest; 10×2'/1', 10×1'/1', 10×30"/30" - total distance 17k

PM: Track; 15x400m/50" jog, @70>66"(avg 68"5)

21/2

AM: 12k Easy + gym

PM: rest

22/2

AM: 10k@4'37/km

PM: tour in Jerusalem with Renato

23/2

Travel from Israel to Kenya

The claim that there is a genetic link between one Jew to another is a myth. If there was such ethnic group it is long since blended with other ethnic groups. There are Jews from all over the world- east Europe, west Europe, India, North Africa, Iraq, Iran, Ethiopia etc- non of which look the same- why? Because of Mixing with the local people of which they lived with. A Yemenite Jew has nothing genetically in common with a Jew from Poland.

Judging by how she looked relaxed in Prague I think she could have run 25-40 seconds faster witg better pacing and comoetition up to 40km. I thought she could approach 30m flat on the track 10000m.

Thank you Renato and Dan Salpeter for taking time to post.

Lornah Fan wrote:

Come on, before you claim to be a fan at least learn to spell her name right (same goes for VIPAM ofc).

Also I think as for now it's too early to think about competing against the likes of a fit Ayana, competition level is very high right now. E. g. Caroline Kipkirui who won Prague Half Marathon in front of Lonah by 25 seconds one month ago got beaten by 4 other women at Doha Diamond League (is there anyone btw who can tell more about why Kenyan runners like Kipkirui and Norah Jeruto are running for a Kazakhi club?)

Also thanks for the posts @Renato and Dan Salpeter

Ggggggg wrote:

The claim that there is a genetic link between one Jew to another is a myth. If there was such ethnic group it is long since blended with other ethnic groups. There are Jews from all over the world- east Europe, west Europe, India, North Africa, Iraq, Iran, Ethiopia etc- non of which look the same- why? Because of Mixing with the local people of which they lived with. A Yemenite Jew has nothing genetically in common with a Jew from Poland.

I would not say it is a myth. Genetic studies show that there is quite a lot of genetic similarity between the three main groups of Jews, the Ashkenazi, Sephardi, and Mizrahi. These groups are all closely related to each other (fourth or fifth cousins on average) and while all have some degree of intermixing with the local non-Jewish population, they are also distinct from those populations and easily distinguishable. It is a lot more complicated when you get into the smaller populations. These are smaller populations, often geographically isolated for longer periods, and some may have dubious Jewish heritage. Some of them may not have a close genetic relationship, but some of them do.

While I find all of this fascinating, I think it is off the main point of the thread so I don't want to continue along these lines.