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

How much time does she spend back in Kenya Dan?

Part 4 - few days in Israel + 3rd period in Altitude, until Prague Half Marathon

12/3 (Israel)

AM: 13k easy + gym

PM: 9k easy

13/3

AM: 10k easy + 4k Moderate

PM: rest

14/3 - Special block

AM: 3k wu + 24k@3'55/km (4'05>3'40, heavy rain in the forest, rolling hills)

PM: 8k progressive + 4x2000m@6'26>6'19/3' jog

15/3

AM: 16k easy + gym

PM: Travel from Israel to Kenya

16/3

PM: 10k jog

17/3

AM: 13k easy

PM: 12k easy

18/3

AM: 4k easy + 12k Moderate (Kipsoen rd.)

PM: 8k easy + 4×20" strides

19/3

AM: 6k wu + 40' Fartlek@1'/1' (average 3'50/km, hilly course)

PM: 6k jog + gym

20/3

AM: 16k easy

PM: 10k easy

21/3

AM: 12k easy

PM: 8k easy

22/3

AM: 40k, Moiben road, average 3'54/km

PM: gym

23/3

AM: 8k easy + 3×30" hills@3k pace/3' walk

PM: 8k easy

24/3

AM: 12k easy

PM: 12k easy

25/3

AM: 4k easy + 10k Moderate@3'58/km (Kipsoen road)

PM: 8k easy

26/3 - Special block

AM: 40' Fartlek @ 3'49/km (1'/1')

PM: track; 10×1000m (alternating 3'10/3'20)/90" rest + 6x500m@70" per 400m/3' rest

27/3

AM: 10k easy

PM: 10k easy + gym

28/3

AM: 14k easy

PM: 11k easy

29/3

AM: 30k@3×3k/1k + 7k@(900/100)/1k + 3×3k/1k (Tarmac, average 3'36/km)

PM: gym

30/3

AM: 8k easy + 3×30" hills@3k/3' walk

PM: 8k easy

31/3

AM: 12k easy (4'35/km)

PM: 12k easy (4'32/km)

1/4

AM: 4k easy + 8k Moderate (around 3'57/km, rolling hills, Kipsoen)

PM: 6k easy

2/4

AM: 12×500 + 12×300/(rest = 70", 5', 50")@74>72, 53-51"

PM: 6k easy + gym

3/4

AM: 12k easy

PM: flight from Kenya to Prague

4/4

PM: 8k easy

5/4

AM: Pre-race; 4k easy + 5' Moderate, 5' rest, 1'@10k/1' jog, 40"@5k, 40" jog, 20" quicker

6/4 - Prague Half Marathon

66'09, 2nd, (30'57@10k)

Last part - until Prague Marathon

7/4

Visit in Berlin HM, teammates are racing

(Jogging along the course + gym)

8/4

Travel from Berlin to Kenya

9/4

AM + PM: 8k easy

10/4

AM: 13k easy

PM: 10k easy

11/4

AM: 1h Fartlek@1'/1' (average 3'53/km)

PM: 6k easy + gym

12/4

AM: 14k easy

PM: 12k easy

13/4

AM: 12k easy

PM: 6.8k easy

14/4

AM: Moiben road, 27k@3'49 (plan was 40k, stopped due to a back and hamstring pain)

PM: gym + massage

15/4

AM: 10k easy + 3x35" hills@5k pace/3' rest

PM: 10k@4'35/km

16/4

AM: 14k easy (last 8k with some 1' medium pace inside)

PM: 10k easy

17/4 - Light Special block

AM: 3k jog + 15k Moderate (Kipsoen road, rolling hills, average 4'03/km)

PM: 10×1200m@3'57>3'43 (79>75" per lap)/2' rest.

18/4

AM: 10k easy + gym

PM: 10k easy

19/4

AM: 12k easy

PM: 8k easy

20/4

AM: 3k wu + 32k@3×(3k/1k+6k/1k), tarmac (average 3'38/km)

PM: gym

21/4

AM: 8k easy + 3×30" hills@3k/3' rest

PM: 8k easy

22/4

AM: 12k easy

PM: 12k easy

23/4

AM: 4k easy + 12k Moderate (Kipsoen road, rolling hills, 4'05/km average)

PM: 6k easy

24/4

AM: 50' Fartlek (10×2'/1' + 10×1'/1'), Average 3'40/km, rolling hills course.

PM: 6k easy + gym

25/4

AM: 12k easy

PM: 8k easy

26/4

AM: 9k easy

PM: 6k easy + strides

27/4

AM: 3k wu + 21k (first 15k@3'40-3'38/km, last 6k@800/200), average 3'35/km

PM: gym

28/4

AM: 8k easy + 2×30" hills@3k/3' rest

PM: 8k easy

29/4

AM: 11k easy + 1k moderate

PM: 8k easy + strides

30/4

AM: 30' Fartlek (1'/1'), average 3'45/km, hilly course and very windy day

PM: 6k easy + short gym routine.

1/5

AM: 8k easy

PM: flight from Kenya to Prague

2/5

PM: 20' jog

3/5

AM: 30' easy

PM: pre-race; 4k wu + 5' Moderate, 5' rest, 2'@Marathon race/2' jog, 1'@HM/1' jog, 30" quicker

4/5

AM: 20' jog + 4×20" light strides

5/5 - Prague Marathon

2h19'46 (70'12+69'34)

32'37 between 30-40k

#MommyCanKick

3-4 month per year in 5-6 blocks of training (Unusually not more than a month in a row without any sea-level activity e.g. a race or a period of different training at sea-level)

Same old story. A big breakthrough then those new talents finish in the anti doping radar and fade away after some 'injury' or get caught.

SickOfItAll wrote:

Same old story. A big breakthrough then those new talents finish in the anti doping radar and fade away after some 'injury' or get caught.

Have you done anything good for the sport?

No?

Then jog on.

This is great. It appears that there are some 5-7 days between 30k+ runs or special blocks, which are Renato’s signature training units. Judging by the results, they work.

Ruminator wrote:

This is great. It appears that there are some 5-7 days between 30k+ runs or special blocks, which are Renato’s signature training units. Judging by the results, they work.

Sure, for a couple seasons... then she will implode and disappear like many other Canova athletes.

Renato Canova wrote:

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.

The "individual misunderstandings and jealousies" bit sums up the LetsRun World Famous Message Board.

The "big role in putting people together" doesn't.

?

guessing her agent is one of the Rosas?

Renato

Emily Sisson ran 30:49 for 10000m on tge track a couple weeks and posted 2:23:06 at London. Lonah ran sub 1:06:10 *passing 10km un 30:57) and 2:19:46. With more tailored training for the track 10000m there is no reason Lonah shouldn't be slightly under sub 30 by Worlds.

kljlkj wrote:

guessing her agent is one of the Rosas?

"Italian manager Chiara Davini" according to Renato.

כל הכבוד לשניכם

VIPAM wrote:

Renato

Emily Sisson ran 30:49 for 10000m on tge track a couple weeks and posted 2:23:06 at London. Lonah ran sub 1:06:10 *passing 10km un 30:57) and 2:19:46. With more tailored training for the track 10000m there is no reason Lonah shouldn't be slightly under sub 30 by Worlds.

Why are you telling Renato this? There is zero evidence that she can ever break 30 BUT even if she could Renato knows way more than you do about her chances.

Lopper wrote:

Why are you telling Renato this?

Because that's what people who think they're clever do.

The problem is they're not clever enough to realise they're not clever.

Dan, what's changed in her training?

SickOfItAll wrote:

Same old story. A big breakthrough then those new talents finish in the anti doping radar and fade away after some 'injury' or get caught.

This is pretty much my thought. Spent too long as a fan of cycling and then running for me to trust any "breakthrough" athlete. You run world class times, you dope.