surface difference wrote:
KAV wrote:
Will save your legs... sure, but you have to train fast to race fast... Same, to less extent, for road vs track
If you run a few seconds slower because of the surface, dosen't mean you will not run faster when you hit the faster surface. An example, a guy runs 80 second 400s on a dirt path that is slow, but saves his legs, but turns around and run 400s the next week in 75 on a fast flat road or track. The same effort was there. Both workouts had the same benefits. He was working at the same effort.
This. Most people here never trained a lot on soft surfaces, so they don't know this. The heart gets condition the same, without the pounding on the sinews, tendons, bones and ligaments. Someone who can run 70 mpw on roads could run 120 mpw on soft surfaces, with the same impact on the body and get MUCH fitter. The reason these Kenyan's (and teams like NOP) only train on soft surfaces is so they can run more, Kenyan's often run 3x a day doing massive mileage.
And the thing is - if you run on soft surfaces a lot, and then during the middle on the run you go on a short asphalt stretch, you will be insanely fast and notice how easy it is. If you've run thousands of miles at 7 min pace on soft surface, and go on asphalt you suddenly roll at 6:30 pace with no effort. You don't need special conditioning to run on harder surfaces like asphalt and track, except maybe when training for marathons since you need to prepare the legs for the pounding and impact.
I've seen Kipchoge and his team in Vienna during the 1:59 project, and they would always run on the horse path next to it instead of the official 1:59 asphalt course. Others observed elite Kenyan's do 400m loops on a football field in Berlin the days before the marathon instead of running through the city. They really go out of their way to stay on soft surfaces as much as possible!