Scott is spending around 3 months training in Iten, at 2500m.
best times - 1:54, 3:51, 8:09, 29:22, 65:14, 2:16:31
born 17/10/74
Height/weight - 1.80/64kg
Training in Iten, Kenya (February/March 2009)
Monday am - 1 hour moderate pm 25 mins easy
Tuesday am - 10 times 1km 3.05-3.08 pm 25 mins easy
Wednesday am 1 hour steady pm 25 mins easy
Thursday 1.30 -1.40 run, with 50 mins tempo in the middle
pm 25 mins easy
Friday am 50" easy pm 25" easy
Saturday 1 hour moderate pm 25" easy
Sunday - mid morning 2 hours to 2 hours 45 minutes, good pace run. pm rest
Note - Scott's pm run is done on the grass field in the centre of Iten in the afternoon between 4.30-5.00pm every afternoon. It is a very easy run, with some of the young kids sometimes following the tall, lanky muzungu.
I asked Scott why he did not run more km's in the pm, to which he replied that he did not feel it necessary.
After the run in the afternoon, Scott does 30'-50' of stretching and static exercises on the field in Iten.
Scott has a very relaxed attitude to his running, and knows how to run within himself. He does not get caught up doing the fast intervals with the 2:06-2:09 marathon runners who do their 1k repeats in 2:42-2:50. His intervals are about the same speed as those done by Lornah Kiplagat - around the 3.10 per km speed.
When not running, Scott can be found spending time at the Alpha cafe in Iten, drinking endless cups of Kenyan chai. For his meals - mostly chapatis and other typical foods. Some ugali and veg as well.
Scott aims this year to run around 62' and 2:12' for the half and marathon.
Yep, he's so laid back for a top athlete. Nothing unfazes him.
He recently moved from the Jumbo Restaurant and Sitet hotel to move in with a bunch of almost elite Kenyan runners, most of them 61'-62' type half marathon runners.
Scott has a unique attitude, and his very easy runs (25') in the afternoon, really help him with the recovery process, he tells me.
He is hoping for around 62' and 2:12' this year, but to go that extra pace, he might have to slightly modify his training schedule and add just a tad more intensity.
People have sent me e-mails commenting that he is slower (in the marathon) compared with Radcliffe - but Scott has still not reached his ultimate potential in the marathon, and all that training at 2500m in Iten, Kenya, should pay off this summer, provided he stays healthy.
ghost in Saudi,
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