world records in the 5k and 10k.
12:37 and 26:17
both of those paces work out to be about 4:03 and 4:13 per mile pace. He can also close a quarter in 52-53 even under a hard pace. How do we assess what kind of physiology he has when he has such a wide spread of talent like that. What does the community think about all this?
More slow twitch. Maybe 60% He is fast but not super fast in real speed terms. The fastest 100m splits he does are 12.5 seconds, which is somewhat slower than most observers imagine he can run. What is really amazing is how long he can hold his speed, He has incredible speed endurance at every pace from sprinting to 10k and probably way beyond.
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fizz al oggeez wrote:
Top LD runners typically have predominantly slow-twitch muscles. You don't need fast-twitch to run a 50s 400. You should be light, with good elastic return in your achilles, and run with good biomechanics.
3/5 right.
wellnow wrote:
More slow twitch. Maybe 60% He is fast but not super fast in real speed terms. The fastest 100m splits he does are 12.5 seconds, which is somewhat slower than most observers imagine he can run. What is really amazing is how long he can hold his speed, He has incredible speed endurance at every pace from sprinting to 10k and probably way beyond.
how does/did he develop that?, genetics? what type of workouts?
Some of his workouts have been posted here over the last 4 years or so. Things like:
8x1200 in an average of 3.00
and other sessions such as:
4x1200 in 2.59 + 4x 800 in 1.58 + 4x 400 in 55
he must aslo be practising those 52-53 last laps at the end of workouts.
Frighteningly fast and hard peaking workouts, But of course he has to build up to those kind of workouts. See Renato Canova's recent posts to get an idea of how top African runners train through different phases.
The thing to remember is that athletes of all abilities have similar potential to train very hard, but with properly structured build ups you can achieve awesome results. There is a world of difference between good coaching and training the very best coaching and training. There is also a world of difference between how determined Joe Average is to achieve his poetential how how determined the top runners are. I suggest that this determination is genetic, a personality trait, and not exclusive to any particular region on the planet.
What percentage fast twitch would a sprinter have? I may be off base here, but I always figured that everyone had more slow twitch than fast.
As far as I know, fast twitch fibers can only deliver a very short burst of energy and are only really useful for a few seconds, so I can't imagine that any distance runner would have an incredibly high percentage of fast twitch.
Isn't 12:37 like 4:02/mile
Isnt there something like oxydative fast twitch muscle fiber, not just purley fast and slow twitch types?
Sprinters have maybe 70% fast twitch mostly fast oxidative with a small amount of white fibers, fast glycolytic
30% slow. Everyone needs a mix of both. Sprinters use their slow twitch for walking and slow jogging, we all need fast twitch for posture and stability as well as sprinting, jumping, climbing etc.
XY wrote:
Isn't 12:37 like 4:02/mile
Isnt there something like oxydative fast twitch muscle fiber, not just purley fast and slow twitch types?
Yes, fast oxidative or lla fibers also known as intermediate fast twitch. We use these in all races from sprinting to marathon. They have more power than slow twitch but less aerobic capacity, they export much of the lactate they produce into the bloodstream and this is taken up by slow twitch fibers for fuel, as well as the heart and liver to be reconverted to glycogen to keep the liver topped up with energy stores.
That sounds like a damn nice engine to have
thanks
Yes, isn't the human body amazing?
wouldn't it be also fair to say that he has a very high anaerobic threshold
Chickens have the most fast-twitch...and look where it's got them.
runner39 wrote:
wouldn't it be also fair to say that he has a very high anaerobic threshold
If you believe in the concept of anaerobic threshold, then yes, you would say that.
It's really a false concept. When it was first proposed by Wasserman and McKilroy in (I think) 1964 it was reckoned to be the pace where lactate accumulates. But through many tests, others have noted that there is no such clear distinction. Also, producing a high level of lactate does not always mean a proportionately higher relian on anaerobic metabolism.
Renato Canova suggests that runners like Bekele can run with a very high steady state of lactate. Does this mean a high lactate threshold, or does a high lactate threshold mean running faster at lower lactate values? Bekele can do both, and so can you if you train right.
When the top runners do those awesome sessions, they run very easy for recovery, which is different to base training or general mileage + hard sessions. In the specific race pace sessions phase of training, those sessions are the main focus, everything goes into producing very high intensity workouts with high volume also. But even during base training, you need the ability to run very fast, which you can do with the right practise. For example, how fast could you run a mile downhill during base training? If you can't break four minutes, then you aint trainin right. I know a lot of people will disagree with this statement, but they underestimate their own potential and don't understand the skill of running fast, which has to be developed before you can specialize. The best African runners will do this naturally, and there is no reason why you can't do it also.
skye falloun wrote:
Chickens have the most fast-twitch...and look where it's got them.
Anybody tried the new kentucky grilled chicken?