Brendan O'Keefe - 3:42/8:07, runs only 4 days a week

I am sure you can get very far by this combo. But I think there is some untapped potential. Do you think they would've have been even faster if they had been running more (they need of course to avoid injury)?

I don't think you'll see a 3.32 runner with such a regimen:)

Brendan found what worked for him and has seen great results. That doesn't mean that everyone doing high mileage should drop their mileage and start supplementing bike workout.

Rene Rovera

Height/weight: 1.80/76 kilos (all muscle!)5.11/170

France

Occupation: Professional triathlete, discjockey, male model

times: 400 - 50.5, 800 - 1:50.6, 1500 - 3:51, 5000 - 14:45, 10km - 30:40, half marathon - 1:07, marathon (during Ironman Hawaii - 2:50!)

Finished 8th in World Champs Ironman in Hawaii, back in the late 90's

Training - Rene is a former middle distance runner for the Cannes Athletic club, South of France.

Never quite made it to International level on the track, and used to run against Nadir Bosch (3:32/1500).

Switched to triathlons in his mid. 20's and a few years later, despite rudimentary swimming skills (despite living in Cannes near the beach all his life!) finished 8th in Ironman Hawaii, after a superb bike and one of the best marathons at the end (2:50).

Since training for triathlons, Rene, despite only running 3-4 days a week, has for the past 15-18 years run around 31-32 minutes for 10km, and around 1:07-1:10 for the Half Marathon.

Rene told me that his 'secret' is to always do some 'fast running' every time he goes for a run. So if he does a long run, he will always finish with strides, so that his body does not forget how to run fast.

Rene has been winning all the master races in the Cannes/Nice area this winter, despite reduced running training. Most of his endurance work comes from the riding the bike 2-4 hours a day. That is most of the training he does.

It is incredible to see Rene in a road race, next to all the skinny runners. He looks so muscular and athletic in comparison. But he 'carries' his weight very well.

One of the most popular athletes on the Cote D'Azur.

His longevity is phenomenal, and I believe that the key to this has been cross training, which work his whole body. The runners he used to run against in the late 80's have all retired by now, except for a few.

Ghost in Korea

www.gifle.go.kr

, apply now, good conditions, c.moulton

I should probably do something like that. My body gets worn out pretty easy. But I'm old too. So there's that.

Intersting stuff Ghost - love the little insghts into other people's training regimes. Keep 'em coming! (BTW where do you get them from?)

bump

I hate all your examples of training logs and runners that you post ghost. They are horrible examples that look like they came from Runner's World.

These people are talented beyond belief and aren't realistic examples of what it takes to reach those kind of times.

It's like talking about how people made their money. Your examples are always the lottery winners. The .0005%.

All the people I know who run those times or better those times run 100+ miles per week. The last time any of them rode a bike was when they were 12 years old.

just ran 14:05 for 8th place:

Raleigh Relays - 3/28/2008 to 3/29/2008

North Carolina State University

Paul Derr Track, Raleigh, NC

Event 27 Men 5000 Meter Run Seeded

===============================================================

Regional: 14:12.00

Raleigh Rel.: R 13:37.50 2000 Dan Middleman, Unattached

Name Year School Finals

===============================================================

Finals

1 Fennell, Brendan American 13:51.67

2 Lukezic, Chris Reebok 13:52.60

3 Eaton, Mike Louisville 13:54.72

4 Vegh, Tibor NC State 13:58.20

5 Kovacs, Tamas High Point 13:59.43

6 Furst, Stephen NC State 14:00.39

7 Thorne, Corey Louisville 14:04.36

8 O'Keefe, Brendan ZAP Fitness 14:05.09

9 Jamieson, Carlos American 14:08.54

10 Kiplagat, Soimo Louisville 14:12.38

citius5000 wrote:

http://www.flocasts.org/flotrack/speakers.php?sid=456&vid=4826

That's Brendan in the orange shirt with the walking stick at the 1:17 mark in the video.

What's your point?

So what? wrote:

What's your point?

Orange isn't his best color.

Talent..Talent...Talent

I agree that if he ran 6-7 intelligent days a week he would be better. Probably got injured because he ran to hard on what were supposed to be easy days.

Distance wrote:

I hate all your examples of training logs and runners that you post ghost. They are horrible examples that look like they came from Runner's World.

These people are talented beyond belief and aren't realistic examples of what it takes to reach those kind of times.

It's like talking about how people made their money. Your examples are always the lottery winners. The .0005%.

All the people I know who run those times or better those times run 100+ miles per week. The last time any of them rode a bike was when they were 12 years old.

I hate you.

it worked for lance armstrong. look at all the tours he won after cutting back his running.

terps wrote:

it worked for lance armstrong. look at all the tours he won after cutting back his running.

Uh oh. Here we go.

What! I don't get a height/weight/age bio. 5'10"/140/ for those wondering. Anyway, just wanted to say a few things. First off, one of the last posters was right, there’s no reason to stop running everyday if you can do it and stay healthy. My training plans no miracle plan to make you faster. I just couldn't run consistently without breaking down. I've had seven stress fractures in my tibia. My legs are incredibly bowed so the shock while running isn't absorbed evenly. I did go from 14:48-14:05, 8:24-8:01, 3:47-3:41 over the last year or so running 4-5 days a week and 45 miles average, but its because I never had consistent training in college. You'll get far better results running consistent low mileage for a year than a month or two at 70 miles a week followed by 8 weeks off than a month or two at 70 etc.

For those like me who have never been able to truly get going its incredible what running for a year straight will do for you. no matter how it is achieved. I also do drills now to work on a more efficient stride and I've been building up the miles and days on as my body gets used to running. Injury breeds injury and consistency breeds consistency. I've done workouts and long runs through all of this, I just replace the easy days with x-training, the days I'm simply supposed to be working on the aerobic element.

I've actually started coaching injury prone athletes online for $40 a month. If anyone’s interested or just has questions email me at

bokeefe7@netzero.net

. There's a lot more to my training than I've been able to say here. I know how frustrating it can be to have your training consistently cut short. I think way to many college runners butt their head against the wall trying to fit the typical mold, then quit without coming close to their potential. American distance running is on a huge upswing, but to have the biggest impact possible we need not just the 3:40/13:30 guys coming out of college in it, but also the guys that have the potential but were never able to put up the times.

Nice segway into the sales pitch Brendan..hahaha ;) You will have a job in my store when your done running fo sho :)

BTW - - nice running!