You say that, but for those of us who were around 'back in the day', we remember the original Canova line on Kenya and EPO was that Kenyans were too happy, smiley, religious and loved their mothers too much to ever consider doping.
The 'EPO doesn't work on Kenyans anyway' phase came after that.
And then the phase you're referring to is the 'EPO doesn't work on well trained Kenyans, so any elite Kenyan caught cheating isn't really cheating because it didn't work' phase.
It's evolved over essentially decades.
Trollism, you deliberately misuse (or forgot) what I explained thousands times.
A) I told that, till 2011, NEVER heard any Kenyan asking for supplement, also legal. What I said is what I know, and because I lived in Kenya for about 9 months every year, working with many of the top in the Country, I suppose to have more infos, and more knowledge about the problem, of all the posters in LR
B) The category that didn't take advantage from EPO (attention, not from DOPING, I well know there is doping working with everybody, but this is not EPO) NEVER was "Kenyan", but "Kenyan living and training in altitude, with proper training".
C) After I started to work with European athletes, who accepted to live and train in altitude for many months every year, I modified my thought, replacing "Athletes, from any Country and different origin, living and training in high altitude for long time, using proper training dont have advantage from taking EPO"
D) I'm one of the most tough fighters against doping, that is completely out of my mentality. Several times I wrote that athletes caught for EPO needed to be banned for life, "not because had illegal advantage, but because they finished their career for something not helping them. This means they were idiots, and we have to clean athletic world from idiots.
Now I can add that, in order to grow in athletics, a very good solution could be ban from LR a group of posters that are only able to speak about doping, showing their "not" knowledge of the problem, never explaining which real advantage doped athletes have, and already obsessed by the same problem, that of course exists, but becomes bigger and bigger for the overevaluation of the advantages producing in the performances of endurance.
Nevermind them. Thank you so much for posting the detailed training that was very nice to read and study!
Renato, thank you so much for posting all of this. Fascinating to read… I always enjoy your posts. What did you and Emile do for race week itself? Thank you!
Steve, he has made his position pretty clear in what he said.
If the athlete is not optimally trained (which by his standards would be most athletes) then they can gain 2 additional mins with epo.
If they are optimally trained by his standards and 207 is their genuine limit in those circumstances, then zero additional improvement.
Exactly what Renato would consider 'optimally trained' would be a books worth of information. But the basic idea is very easy to understand.
No doubt you will now deliberately misuse his words as 'epo doesn't work on Kenyans' as you have already done for years.
You say that, but for those of us who were around 'back in the day', we remember the original Canova line on Kenya and EPO was that Kenyans were too happy, smiley, religious and loved their mothers too much to ever consider doping.
The 'EPO doesn't work on Kenyans anyway' phase came after that.
And then the phase you're referring to is the 'EPO doesn't work on well trained Kenyans, so any elite Kenyan caught cheating isn't really cheating because it didn't work' phase.
It's evolved over essentially decades.
I disagree. I think his position was the same back then, and people have been deliberately misconstruing it since then.
There is no magic sauce. We run faster by being more energy efficient. There is no magic metabolism. But explaining anything is wasted on you doping obsessives, because you only want to repeat your ignorance over and over, year after year.
TRAINING EMILE CAIRESS (January 2024) Mon, 1 1 hr 46’ at 4’20” > 4’15” (24.6 km) 50’ at 4’20” (11.5 km) (36.1 km) Tue, 2 1 hr 15’ at 3’45” > 3’35” (20.5 km) Rest (flight to Nairobi) (20.5 km) Wed, 3 (Travel Nairobi – Eldoret – Iten) - 58’ easy (12.5 km) 1 hr 03’ easy (12.5 km) (25 km) Thu, 4 1 hr 35’ at (22 km) 53’20” easy (12 km) (34 km) Fri, 5 1 hr 00’45” at 4’05” > 3’55” (15.3 km) 43’ easy (10 km) + 5 x 80m hillsprints (25.7 km) Sat, 6 16’ warm-up (3 km) + 30 km in 1 h 39’51” (av. 3’20”) Rest (33 km) Sun, 7 1 hr 35’ regeneration in the forest (20 km) Rest (20 km) Mon, 8 1 hr 37’57” at (24 km) 52’ easy (12 km) + 5 x 100m strides (36.5 km) Tue, 9 21’ warm-up (4 km) (Kaptuli) + 1 hr Fartlek (17.8 km) (15 x 2’ / 1’ + 15 x 30” / 30”) (4 + 17.8 km) 54’50” easy (12 km) (33.8 km) Wed, 10 1 hr 37’37” at (24 km) 8 km easy + 10 x 100m hill sprints (9 km) (33 km) Thu, 11 1 hr 14’43” at (18.6 km) 45’25” at (10.4 km) (29 km) Fri, 12 17’ easy warm-up (3 km) + 32 km in 1 h 46’29” (av. 3’20”) Rest (35 km) Sat, 13 1 hr 03’50” at (15.2 km) 44’ easy (10 km) (25.2 km) Sun, 14 Mon, 15 1 hr 26’49” at 4’ > 3’50” (22 km) 58’ easy (12 km) (34 km) Tue, 16 20’ warm-up (4 km) + Track (Kipchoge Stadium : 2 x (1000 / 2000 / 3000 / 3000 / 2000 / 1000m) in : · 2’59”4 (1’46”) – 6’04”2 (1’51”) – 9’13”4 (1’57”) – 9’16”5 (1’58”) – 6’03”0 (1’47”) – 2’57”5 (5’56”) · 3’00”8 (1’54”) – 6’06”2 (1’50”) – 9’18”5 (1’58”) – 8’57”6 (1’56”) – 5’58”8 (1’57”) – 2’54”2 (4 + 24 km) Rest (28 km) Wed, 17 1 hr 15’43” at 4’15” > 4’10” (18 km) 54’ easy (12 km) (30 km) Thu, 18 1 hr 20’ in progression (4’50” > 3’26”) (20 km) 10 km easy + 10 x 100m hillsprints (31 km) Fri, 19 Rest (fever and throat pain) Rest (0 km) Sat, 20 47’30” easy (10 km) 49’30” easy (10 km) (20 km) Sun, 21 1 hr 50’40” at 4’30” > 4’20” (25 km) 53’20” easy (12 km) (37 km) Mon, 22 1 hr 37’ at 4’05” > 4’ (24 km) 50’ easy (10 km) + 6 x 220m strides (36 km) Tue, 23 21’ warm-up (4 km) + 1 hr 10’ Fartlek (Keellu road) (21.7 km) [ 10 x 3’ / 1’ + 10 x 1’ / 1’ + 10 x 30” / 30” ] (4 + 21.7 km) 33’ easy regeneration (7 km) (32.7 km) Wed, 24 1 hr 28’ at 4’ > 3’55” (22.2 km) 57’ easy (12 km) (34.2 km) Thu, 25 5’ warm-up (1 km) (Keellu Road) 24 km in progression in 1 hr 29’40” : (24’00” + 22’58” + 22’58” + 19’56”) (1 + 24 km) 45’ easy in the forest (9 km) (34 km) Fri, 26 1 hr 24’20” at 4’15” > 4’10” (20 km) 46’ easy (10 km) + 5 x 60m hill sprints (30.3 km) Sat, 27 11’ warm-up (2 km) + 37 km in 2 hr 02’18” (av. 3’18”) Rest (39 km) Sun, 28 32’ easy regeneration (16 km) Rest (16 km) Mon, 29 22 km easy 12 km easy (34 km) Tue, 30 24 km easy 12 km easy (36 km) Wed, 31 20’ warm-up (4 km) + 6 x 3 km in 9’ alternated with 1 km in 3’30” >< 3’40” (4 + 23 km) Rest (27 km
#1- If doping helped the best finely tuned runners in the world to improve, which it doesn't, then doping would help slower lazier runners from the U.S., England and New Zealand even more.
#2- When runners are finely tuned at their peak of fitness, then injecting or ingesting drugs would interfere with that process, causing them to lose their fine tuning and run slower. No intelligent runner who knew what they were doing would do that.
#3- Just because ignorant people in certain countries have been brainwashed by the pharma chemical companies and think they have to dope to get out of bed in the morning, doesn't mean that people in countries who haven't been similarly brainwashed would do the same thing. In fact it's much more likely that they wouldn't.
Thanks for posting Emile's training. Can you share details of other aspects of his preparation: strength and conditioning, drills, mobility etc.? Also, what did his final week look like? Thanks
Training Log for Emile Cairess - January 2024 Week 1 Mon, 1 1 hr 46’ at 6'58" > 6'50" per mile (15.29 miles) 50’ at 6'58" per mile (7.15 miles) Total: 22.44 miles Tue, 2 1 hr 15’ at 6'02" > 5'47" per mile (12.74 miles) Rest (flight to Nairobi) Total: 12.74 miles Wed, 3 Travel Nairobi – Eldoret – Iten 58’ easy (7.77 miles) 1 hr 03’ easy (7.77 miles) Total: 15.54 miles Thu, 4 1 hr 35’ at 6'35" > 6'18" per mile (13.67 miles) 53’20” easy (7.46 miles) Total: 21.13 miles Fri, 5 1 hr 00’45” at 6'35" > 6'18" per mile (9.51 miles) 43’ easy (6.21 miles) 5 x 80m hill sprints Total: 15.72 miles Sat, 6 16’ warm-up (1.86 miles) 30 km run in 1 h 39’51” at 5'22" per mile (18.64 miles) Total: 20.50 miles Sun, 7 1 hr 35’ regeneration in the forest (12.43 miles) Total: 12.43 miles Weekly Total: 120.5 miles Week 2 Mon, 8 1 hr 37’57” (14.92 miles) 52’ easy (7.46 miles) 5 x 100m strides Total: 22.38 miles Tue, 9 21’ warm-up (2.49 miles) 1 hr Fartlek (11.06 miles) 54’50” easy (7.46 miles) Total: 21.01 miles Wed, 10 1 hr 37’37” (14.92 miles) 8 km easy (4.97 miles) 10 x 100m hill sprints Total: 19.89 miles Thu, 11 1 hr 14’43” (11.57 miles) 45’25” easy (6.47 miles) Total: 18.04 miles Fri, 12 17’ easy warm-up (1.86 miles) 32 km run in 1 h 46’29” at 5'22" per mile (19.88 miles) Total: 21.74 miles Sat, 13 1 hr 03’50” (9.45 miles) 44’ easy (6.21 miles) Total: 15.66 miles Sun, 14 1 hr 26’49” at 6'50" > 6'35" per mile (13.67 miles) 58’ easy (7.46 miles) Total: 21.13 miles Weekly Total: 118.85 miles February 2024 Training Log for Emile Cairess Week 1 Thu, 1 1 hr 36’27” at 7'07" > 6'58" per mile (13.66 miles) 58’ easy (7.46 miles) Total for the day: 21.12 miles Fri, 2 1 hr 20’ at 6'35" > 6'18" per mile (12.43 miles) 41’16” at 6'02" > 5'47" per mile (6.96 miles) + 5 x 60m hill sprints Total for the day: 19.39 miles Sat, 3 20’ warm-up (2.49 miles) + 22 km alternating speed run in 1 hr 07’52” averaging 4'58" per mile (13.67 miles) + 10’ cool-down (1.24 miles) Total for the day: 17.40 miles Sun, 4 Rest day Total for the day: 0 miles Weekly Total: 57.91 miles Week 2 Mon, 5 1 hr 35’15” at 6'58" > 6'50" per mile (14.91 miles) 48’ easy (6.21 miles) + 5 x 100m strides Total for the day: 21.12 miles Tue, 6 20’ warm-up (2.49 miles) + 26 km run in 1 hr 22’28” with detailed pacing Total for the day: 18.63 miles Wed, 7 1 hr 24’ at 6'35" > 6'18" per mile (13.12 miles) 50’ easy (6.21 miles) Total for the day: 19.33 miles Thu, 8 1 hr 15’ at 6'50" > 6'35" per mile (11.18 miles) + 6 x 100m hill sprints 50’ easy (7.46 miles) Total for the day: 18.64 miles Fri, 9 20’ warm-up (2.49 miles) + Track session at Kipchoge: 10 x 1600m intervals with rest intervals (9.94 miles) + 11’ cool-down (1.24 miles) 35’ regeneration (3.73 miles) Total for the day: 17.40 miles Sat, 10 50’20” easy (7.14 miles) Rest (Flight Eldoret – Nairobi) Total for the day: 7.14 miles Sun, 11 Rest (Flights Nairobi - Amsterdam, Amsterdam – Leeds) Total for the day: 0 miles Weekly Total: 102.26 miles Week 3 Mon, 12 1 hr 26’13” at 6'27" > 6'18" per mile (13.67 miles) 36’ in progression (6.21 miles) Total for the day: 19.88 miles Tue, 13 38’45” at 6'18" > 6'02" on treadmill (6.21 miles) + 10 x 100m hill sprints + 5 km in 14’33” (3.11 miles) 56’ easy (6.96 miles) Total for the day: 16.28 miles Wed, 14 1 hr 44’30” at 5'47" > 5'32" per mile (16.78 miles) GYM session Total for the day: 16.78 miles Thu, 15 1 hr 19’ at 6'35" > 6'18" per mile (12.43 miles) 47’40” easy (5.90 miles) Total for the day: 18.33 miles Fri, 16 20’ warm-up (2.49 miles) + 17 km run in 52’47” averaging 4'58" per mile (10.56 miles) 39’30” regeneration (4.90 miles) Total for the day: 17.95 miles Sat, 17 1 hr 12’50” at 6'35" > 6'27" per mile (11.18 miles) 39’20” at 6'27" > 6'18" per mile (6.21 miles) Total for the day: 17.39 miles Sun, 18 20’ warm-up (2.49 miles) + 15 km in 44’55” (9.32 miles) Total for the day: 11.81 miles Weekly Total: 117.43 miles
This post was edited 5 minutes after it was posted.
20’ warm-up (On Treadmil – 4 km) (With speed 3’/km, incline 0.5 %) 17’ (rest 5’) + 15’ (rest 4’) + 13’ (rest 3’) + 11’ (18.7 km)
50’ at 3’20” (on treadmill) (15 km) (37.7 km)
Sat, 2
1 h 38’ (19’ easy + 1 h 19’ at 4’ > 3’50”) (24 km)
56’40” at 4’05” > 3’55” (14 km) (38 km)
Sun, 3
1 hr 45’13” in progression (30.1 km)
Rest (30.1 km)
Mon, 4
2 hr 32’33” at 4’05” > 3’55” (38 km)
Rest (38 km)
Tue, 5
30’ easy (6 km) +30 km in 1 hr 35’04” with variations : 10 km in 31’34” (3’09”4 / km) - 1 km in 3’40” – 01 km in 2’47” - 1 km in 3’42” - 07 km in 21’36” (3’05”1 / km) - 1 km in 3’43” - 01 km in 2’46” - 1 km in 3’44” - 04 km in 11’57” (2’59”2 / km) - 1 km in 3’44” - 02 km in 5’51” (2’55”5 / km) Total average for 30 km : 3’10”1 Average 25 km fast (1 hr 16’31”) : 3’03”6 Average 5 km easy (18’33”) : 3’42”6 (6 + 30 km)
Rest (36 km)
Wed, 6
1 hr 14’24’ at 4’10” > 4’05” (18 km)
57’41” easy (11.9 km) (29.9 km)
Thu, 7
20’ warm-up (4 km) + 1 hr Fartlek (18.6 km) (3 x 5’ / 1’ + 4 x 1’/1’ + 3 x 4’ / 1’+ 4 x 1’/1’ + 3 x 3’/ 1’)
47’ at 4’05” > 3’55” (11.8 km) (34.4 km)
Fri, 8
Rest (sore soleus)
GYM (0 km)
Sat, 9
1 hr 35’ at 4’ > 3’55” (24 km)
40’ at 4’ > 3’55” (10.2 km) (34.2 km)
Sun, 10
1 hr 21’40” in progression (37’ + 34’40”) (20 km)
42’30” at 4’20” > 4’10” (10 km) (30 km)
THANK YOU for posting so much useful and interesting training info on here! A few things I noticed on the first read that interested me:
-about 5.5 weeks at altitude in Kenya. Is this stint a little short? Or did I miss that he went back there from Europe? Was Emile at altitude for a while before the holidays in December? Either way, a lot of the quality work in the build appears to not be at altitude.
-like two gym days lol. Seems like they align with times when he is feeling beat up- do your athletes go to the gym regularly for injury prevention or only to address problems when they arise? Is Emile a pretty efficient and durable runner?
The monster week in early March: 202.5 km in just 6 days with a rest day due to sore soleus. 74km in the first two days of that week. How intentional is this, and specifically what type of response or adaptation are you trying to get from the body with two pretty long days in a row?
-longer than marathon distance run (45km) is also pretty impressive. Do a lot of your marathoners do this at similar points in a buildup to a race?
-lots of workouts where the rest is active or floating and he is still keeping a pretty solid pace like 3:30-3:40/km. Even the shorter track reps have that in-out format with running a certain pace between reps. I suppose this adds volume and time on feet to keep it specific to the marathon, while also preventing the athlete from overdoing any rep in particular. Reading the start of the build I thought wow this is pretty basic, but it is cool to see how much of this pace variation gets added later on.
-Do you track and record all of this, or does Emile? I noticed he raced London wearing an old school Casio watch, which I LOVE as a diehard Timex wearer who prefers to keep training simple and run by feel. Granted I am nowhere near moving up to the marathon yet. Does he use GPS in training to get all these details and just ditch the watch for the race?