I'd love a copy Michael:
I'd love a copy Michael:
Please and thanks so much. Very cool of you. ourlazer@gmail.com
please could i have a copy to, thanks alot dr_philip@hotmail.com
Hello, I ended up getting the files today. I plan to send them out later today. Keep posting your email addresses!
When you post your email address, please also tell me if you know, what is your favorite race music video that I have posted on my website Kingofthemile.com about Hicham El Guerrouj?
Mine is Hicham El Guerrouj - Olympics 1500m 2004(Atlanta Revisited).wmv!!!
Thanks for the interest! I sent out 17 files to everybody who has requested them since I last sent them out! Here is the text of the email I sent out...
Hello Letsrun.com posters!
Here is the training of Saif Saaeed Shaheen in 3 different periods of 2004! This is only a "Program", it was only a guide, so what Shaheen did was a bit different than this. Anyways, check out the files. I included 3 zip files, which included seperate training information files.
Zip Archive 1
Training With El Guerrouj.jpg(This is the training from
www.kingofthemile.com/training.html
)
9 Week Altitude Marathon Training Program.doc(File from Renato Canova)
Junior Kenyans 6 Week Training Program.doc(File from Renato Canova)
Rodgers Rop Training Program Before Boston 2004.doc(File from Renato Canova)
Stephen Cherono Training(April 2003).doc(File from Renato Canova, this is a "program" not a "log")
Stephen Cherono Training(Till Ostrava,.doc(File from Renato Canova, this is a "program" not a "log")
Stephen Cherono Training Program(Till Zurich 2003).doc(File from Renato Canova, this is a "program" not a "log")
Zip Archive 2
TheDevelopmentofStrengthEndurance-Edited.doc(File from Renato Canova, this is the main file)
ExtensiveStrengthResistanceCircuit-Edited.doc(File from Renato Canova, this is a supplementary file to the main one)
HighIntensityStrengthEnduranceCircuit-Edited.doc(File from Renato Canova, this is a supplementary file to the main one)
MaxLASSShaheenKemboiKwalia-Edited.doc(File from Renato Canova, this is a supplementary file to the main one)
SpecificStrengthEnduranceCircuit-Edited.doc(File from Renato Canova, this is a supplementary file to the main one)
Zip Archive 3
Dorkus Izikiru 3k SC Training 2005-03.doc(File from Renato Canova, this is a "log" not a "program")
Dorkus Izikiru 3k SC Training 2005-04.doc(File from Renato Canova, this is a "log" not a "program")
Dorkus Izikiru 3k SC Training 2005-05.doc(File from Renato Canova, this is a "log" not a "program")
Dorkus Izikiru 3k SC Training 2005-06.doc(File from Renato Canova, this is a "log" not a "program")
James Thie 1500m Training 2003-2004.mht(File from
website)
These are all my files on my computer about elite training. I hope you enjoy them! have fun, Mike :D !
p.s. Whoever gets these files, please share them with everybody else that requests them on letsrun.com forum. I will give them to you so that you can share them with others that will continually request them.
Could someone send me the files please. I only have a few of those from a different source. Thanks.
Michael,
I would like a copy as well.
Thanks very much.
Hi Mike can I please have a copy,
Thanks
can anyone send me zip 2 and 3
I already have zip 1 from before
thanks
Hello! I sent out the files to about 20 people. This put a temporary block on my email account because I exceeded my hourly quota. The block is finished but I prefer not to block it again because I could get punished by my email server. I can't use my other email address to send right now because I need that to stay unblocked. I may be able to send the files again tomorrow. If not, then Wednesday. Until them, anybody who needs the 3 zip files containing 17 training files, you should email the 20 people or so who listed their email address on here that I just sent the files to. Somebody there can send them to you for the time being, while my email is resting from high bandwidth. Please help and give the people the files! :D
This is a great thread, thank you for posting this.
would love a copy - thanks
Please would you be able to send me a copy. Thanks.
How I promised, because now I'm in Qatar for 3 days without any athlete to follow, I write the REAL training that Shaheen did from 15th of June. I want to explain that, for this season, we have 3 goals : a) to beat his WR of steeple b) to win 5000 and steeple in World Cup
c) to win steeple and 5000 in Asian Games in December.
Regarding the first goal, we are disappointed that the conditions around the event didn't allowed Shaheen in bettering his record. He was in the best shape of his life in Zurich, and it's frustrating to waste it without fault, after running in Athens on 3rd July the same time having 80% of the shape. The problem is that, at the moment, there is one athlete only (Paul Koech) able to push Shaheen, and of course this athlete cannot help him for trying a record. If we organize a race of 2000 steeple with all the best specialists, the winner is not able to finish with a time useful like passage for beating the WR. This is the reason because he has to look for flat events, going to steeple for winning titles only.
MONDAY, 12-06
a) 1 hr 10:00 progressive run (from 3:40 to 3:00, last 15:00) (21k)
b) 45:00 moderate + 15 times 80m sprint uphill (13k)
TUESDAY, 13/06
a) Track in Chepkoilel : 3 couples of 1200 + 400m (rec. among tests 1:45, among couples 4:00) in :
3:05.3 / 56.9 - 3:03.6 / 57.1 - 3:00.9 / 56.1 (9k)
b) 45:00 easy regeneration (12k)
WEDNESDAY, 14/06
a) 1 hr 15:00 with short variations of speed (22k)
b) 1 hr moderate (16k)
THURSDAY, 15/06
a) 1 hr 03:00 with last 6:00 max speed (18k)
b) 30:00 easy + 5 x 100m sprint uphill + 15:00 hard (12k)
FRIDAY, 16/06
a) 20:00 easy warm-up + Fartlek (5 times 6:00 fast, 1:30 recovery, 1:00 fast, 3:00 recovery - totally 54:30) (21k)
b) 45:00 moderate (12k)
SATURDAY, 17/06 (Rain)
a) 1 hr on the mud (15k)
b) 45:00 very slow (10k)
SUNDAY, 18/06 (Rain)
Rest
Total mileage of the week : 181 km (1 resting day)
MONDAY, 19/06
25 km in 1 hr 19:44 in Iten (2300m of altitude) at 3:11 of average
TUESDAY, 20/06
a) Track in Chepkoilel : 4 couples of 600m (first test slow, 1:00 recovery, second test fast), rec. 4:00, in :
1:35.9 / 1:25.3 - 1:33.9 / 1:23.2 - 1:35.3 / 1:23.8 - 1:34.0 / 1:24.4 (9k)
b) 40:00 slow (muddy) (10k)
WEDNESDAY, 21/06
a) 23,7 km very muddy in 1:21:40 (average 3:26, 5 km between 15,3 and 20,3 in 14:36)
b) 1 hr moderate + 15 x 80m sprint uphill (16,3k)
THURSDAY, 22/06
a) 25:00 warm-up + (track) 2 x 400m in 63.8 / 61.0 rec. 30.0 + 2 x 200 in 26.9 / 25.3 rec. 3:00. I stopped training because his legs were very heavy due to the mud of the previous day. After this, we went for 2 sets of 10 sprints of 60m climbing for recruiting the ability of rapidity, lost because heavy legs. (7k)
b) 45:00 moderate (12k)
FRIDAY, 23/06
a) 1 hr moderate (16k)
b) 1 hr with short variations of speed (17k)
SATURDAY, 24/06
25:00 warm-up + Fartlek : 4 sets of 4:00 + 3:00 + 2:00 fast, rec. 2:00 between 4:00 and 3:00, and 1:30 between 3:00 and 2:00, and 2:30 among sets (totally 57:30, 23k)
SUNDAY, 25/06
Rest
Total mileage of the week : 159 km (1 resting day)
MONDAY, 26/06
35 km in 1:51:36 in Iten (average 3:11 per km)
TUESDAY, 27/06
a) 1 hr 13:00 from moderate to fast (22k)
b) 37:00 moderate + 15 x 80m sprint uphill (11k)
WEDNESDAY, 28/06
a) Track in Chepkoilel : 2 x 1600, rec. 6:00, in 3:57.3 and 3:58.0 (note : this training was planned as 4 x 1600 in 4:06, I changed after seeing the first in 3:57)
b) 40:00 easy regeneration (9k)
THURSDAY, 29/06
1 hr 15:00 progressive run (22k)
In the afternoon, travel by car from Eldoret to Nairobi.
FRIDAY, 30/06
Travel Nairobi - Athens + 30:00 jogging (6k)
SATURDAY, 1/07
30:00 jogging in Athens (6k)
SUNDAY, 2/07
30:00 jogging (6k)
Total mileage of the week : 125 km
MONDAY, 3/07 : ATHENS SUPERGP : 3000 st. in 7:56.32
(splits for 400m : 61.5 - 2:06.3 (64.8) - 3:11.8 (65.5) - 4:15.2 (63.4) - 5:17.7 (62.5) - 6:21.8 (64.1) - 7:24.9 (63.1) + 31.4)
TUESDAY, 4/07 :
Travel to St. Moritz (37:00 jogging, 8k)
WEDNESDAY, 5/07 :
a) 1 hr 15:00 progressive run (21k)
b) 52:00 moderate + 18 x 80m sprint uphill (16k)
THURSDAY, 6/07 :
a) Track in St. Moritz : 7 x 600m increasing time and opening recovery : 1:33.3 (1:00) + 1:30.4 (2:00) + 1:29.1 (3:00) + 1:27.2 (4:00) + 1:24.0 (5:00) + 1:23.3 (6:00) + 1:24.3 (cold weather)
b) 50:00 moderate (13k)
FRIDAY, 7/07 :
a) 1 hr 15:00 moderate (20k)
b) 20:00 easy + 30:00 fast (average 3:00 per km) (14k)
SATURDAY, 8/07 :
Track : 25:00 warm-up + 800 in 1:59.6 (rec. 3:30) + 1200 in 2:56.7 (4:30) + 1600 in 4:01.4 (8:20) + 800 in 1:58.7 (training stopped for stomach pain, due to cold temperature)
SUNDAY, 9/07
1 hr moderate (16k)
Total mileage of the week : 136 km (1 competition)
MONDAY, 10/07 :
Track in St. Moritz, nice day, 18 degrees :
2000m in 4:54.7 (rec. 10:00) + 2 x 600m (rec. 1:30) in 1:25.2 / 1:23.2 (rec. 8:00) + 3 x 400m (rec. 40.0) in 57.2 / 59.4 / 54.8
After this training we decided to go to Rome for running 5000m in Golden Gala.
TUESDAY, 11/07 :
a) 1 hr moderate (16k)
b) 50:00 moderate (14k)
WEDNESDAY, 12/07 :
Travel St. Moritz - Milan by car, Milan - Rome by plane.
In Rome, 33:00 jogging
THURSDAY, 13/07 :
a) 25:00 jogging
b) 31:00 with final progression (last km in 2:50)
FRIDAY, 14/07 : ROME (Golden League), 5000m : 2nd in 12:51.98
Splits : 29.4 (200) / 1:30.3 (600 - 60.9) / 2:31.3 (1000 - 61.0) / 3:33.7 (1400 - 62.4) / 4:34.8 (1800 - 61.1) / 5:05.3 (2000) / 5:35.1 ( 2200 - 60.3) / 6:36.6 (2600 - 61.5) / 7:36.8 (3000 - 60.2) / 8:43.2 (3400 - 66.4) / 9:52.0 (3800 - 68.8) / 10:24.8 (4000) / 10:56.4 (4200 - 64.4) / 11:58.6 (4600 - 62.2). Last lap in 53.38.
Last lap of Bekele and Shaheen, every 100m :
Bekele : 12.6 + 13.8 (26.4) + 13.7 (40.1) + 13.0 (53.1)
Shaheen : 14.0 + 13.2 (27.2) + 13.4 (40.6) + 12.78 (53.38)
Shaheen made a big tactical mistake, remaining inside the group at the beginning of the last lap, prisoner in the first lane. Bekele increased suddenly his speed from behind, going in 3rd lane with already 4 meters of gap on the finish line, with one lap to go. All the difference was in the first turn of last lap. My personal impression is that Shaheen was stronger, but wasted his chances using 150m before being free to follow Bekele and Songok. Last 300m in 40.5 for Bekele, in 39.38 for Shaheen.
SATURDAY, 15/07 :
Travel Rome - Milan - Amsterdam - Nairobi. Rest
SUNDAY, 16/07 :
In Nairobi : 1 hr moderate
In the afternoon : Travel to Iten
MONDAY, 17/07 :
a) 1 hr progressive run (18k)
b) 1 hr with short variations of speed (18k)
TUESDAY, 18/07 :
a) 1 hr 20:00 (40:00 moderate + 20:00 hard + 20:00 moderate) (24k)
b) 30:00 easy + 10 x 1:30 hard climbing (rec. 3:00) (11k)
WEDNESDAY, 19/07 :
a) 20:00 warm-up + fartlek (8:00 + 2 x 6:00 + 3 x 5:00 + 4 x 3:00 + 5 x 2:00, rec. 2:00 easy, totally 1 hr 25:00) (4 + 26k)
b) 1 hr moderate (16k)
THURSDAY, 20/07 :
a) 45:00 moderate + 10 x 100m sprint climbing + 30:00 moderate + 3k continuous running uphill (23k)
b) 45:00 moderate (12k)
FRIDAY, 21/07 :
a) 40:00 easy + technique hurdles (11k)
b) 30:00 easy + 10 x 100m fast uphill (gradient 3-4 %) with 3 hurdles to pass, for improving the ability in pushing and strength endurance (8k)
SATURDAY, 22/07 :
a) 30:00 easy + 10 x 100m fast downhill (gradient 3-4 %) with 3 hurdles to pass, for improving eccentric strength
b) 40:00 easy + 9 km (track) alternating 1 km in 2:45 and 1 km in 3:03 (2:46 / 3:02 / 2:45 / 3:06 / 2:45 / 3:03 / 2:48 / 3:01 / 2:41) in 26:06
SUNDAY, 23/07 : 198 km (1 day resting)
MONDAY, 24/07 :
39 km in 2 hr 07:22 in Eldoret - Kaptagat (average 3:16 per km.
TUESDAY, 25/07 :
a) 1 hr moderate (16k)
b) 45:00 moderate + 2 sets of 10 x 80m sprint uphill (14k)
WEDNESDAY, 26/07 :
a) 25:00 warm-up + Fartlek (5 x 2:00 rec. 1:30 + 10 x 1:00 rec. 1:00 + 15 x 30.0 rec. 30.0) (total time 52:30) (5 + 17k)
b) 45:00 moderate (13k)
THURSDAY, 27/07 :
a) 1 hr 20:00 with last 20:00 under 3:00 per km (23k)
b) 40:00 easy + technique of hurdles (10k)
FRIDAY, 28/07 :
a) 30:00 + (Track Kamarin) 10 x 600 in 1:33.0 rec. 1:00 (12k)
b) 30:00 + (Track Chepkoilel) 10 x 400 in 57.5 rec. 1:00 (10k)
SATURDAY, 29/07 :
a) 30:00 + (Track Kamarin) 2000 / 1600 / 1200 / 800 / 400 (rec. 3:00) in 5:18 / 4:10.6 / 3:06.8 / 2:00.6 / 55.2
(6 + 6k)
b) 30:00 + (Track Chepkoilel) 5 couples of 300m (rec. 1:00 among tests, 4:00 among couples) in 39.1 / 38.7 - 38.8 / 39.8 - 39.9 / 40.1 - 40.0 / 38.7 (6 + 3 k)
SUNDAY, 30/07 :
Rest
Total mileage of the week : 180 km (1 day resting)
MONDAY, 31/07 :
a) Travel from Iten to Nairobi for period on track
b) 1 hr 10:00 progressive run in Ngong (19k)
TUESDAY, 1/08 :
a) 25:00 warm-up + Track in Kasarani : Couples with rec. 1:30 among tests and 5:30 among couples, first test slow, second test fast :
400 in 57.2 / 600 in 1:21.3 -
800 in 2:02.5 / 1200 in 2:59.1 -
1200 in 3:07.2 / 800 in 1:52.4 -
800 in 2:03.0 / 400 in 50.7 (12k)
b) 45:00 moderate (12k)
WEDNESDAY, 2/08 :
a) 1 hr moderate (Ngong) (17k)
b) 50:00 progressive (Ngong) + 12 x 80m sprint climbing (15k)
THURSDAY, 3/08 :
a) 25:00 warm-up + (Track Kasarani) 3 x 1600m (rec. 5:00) in 3:59.9 - 4:02.7 - 4:01.4 (10k)
b) 30:00 warm-up + (Track YMCA) 2 sets of 5 x 300m (rec. 50.0 among tests, 5:00 among sets) in :
38.8 - 39.0 - 39.0 - 38.5 - 38.6
39.0 - 37.3 - 37.0 - 37.6 - 37.2 (10k)
FRIDAY, 4/08 :
a) 1 hr 10:00 moderate (Ngong) (18k)
b) 45:00 easy regeneration (10k)
SATURDAY, 5/08 :
30:00 easy run in Masai Area (Rain during all the night, mud everywhere) + 6:00 / 8:00 / 10:00 / 8:00 / 6:00 fast, rec. 3:00 jogging (total time : 50:00) (21k)
SUNDAY, 6/08 :
1 hr moderate (16k)
Total mileage in the week :
Rest
Total mileage in the week : 160 km
MONDAY, 7/08 :
a) 1 hr 15:00 moderate (Ngong) (20k)
b) 45:00 moderate + 13 x 90m sprint uphill (14k)
TUESDAY, 8/08 :
a) 25:00 warm-up + (Kasarani) 2 sets of (600 / 500 / 400 / 300m, rec. 1:30) rec. 4:30, in :
1:26.7 - 1:08.7 - 55.0 - 40.8
1:27.3 - 1:09.8 - 56.7 - 41.4 (9k)
b) 25:00 warm-up + (YMCA) 2 sets of 5 x 400m (rec. 50.0 among tests, 2:30 among sets) in :
58.1 - 58.5 - 57.0 - 58.3 - 57.8
57.6 - 58.3 - 57.0 - 57.7 - 52.5 (9k)
WEDNESDAY, 9/08 :
1 hr moderate (muddy) in Ngong (17k) - After 15:00 :
1 hr 08:00 moderate (muddy) (19k)
This training was not a technical choice. After the first hour, finishing running, the group realized that 2 athletes were lost in the forrest. So, the strongest runners (Shaheen, Bilal Salem, Robert Kipchumba, Paul Kosgei, Sultan Zaman) went running again, searching the lost guys. At the end, everybody had very heavy legs.
THURSDAY, 10/08 :
20:00 warm-up. After it, I preferred to give rest, because it was not possible to train with so painful and heavy legs. This was due to the fact that, running on mud, athletes must use not adapted muscles for balancing their action.
FRIDAY, 11/08 :
25:00 warm-up + Kasarani track :
4 couples of (1000m, rec. 2:00, 300m) rec. 4:30, in :
2:25.6 / 41.0 - 2:25.5 / 41.7 - 2:24.6 / 42.6 - 2:23.9 (rec. 1:20) / 40.3
SATURDAY, 12/08 :
a) 1 hr with short variations of speed (18k)
b) 45:00 progressive run (14k)
SUNDAY, 13/08 :
30:00 easy + 3 x 2:00 hard climbing rec. 4:00 + 5 x 1:00 hard climbing rec. 3:00 + 10 x 20.0 sprint climbing (11k)
MONDAY, 14/08 :
25:00 warm-up + (Kasarani) 4 sets of 3 x 400m, rec. 2:30 among sets, in :
61.8 - 62.2 - 60.1 (rec. 15.0)
55.9 - 57.5 - 58.4 (rec. 40.0)
55.4 - 54.8 - 55.0 (rec. 60.0)
54.7 - 53.0 - 52.2 (rec. 1:40) (10k)
TUESDAY, 15/08
Travel Nairobi - Zurich. In Zurich, 30:00 jogging
WEDNESDAY, 16/08 :
a) 37:00 moderate (10k)
b) 26:00 jogging
THURSDAY, 17/08 :
33:00 jogging
FRIDAY, 18/08 :
ZURICH Meeting, Golden League : 3000 st. in 7:56.54
The attempt for the World Record failed, because of a very bad pacing. The beginning was too fast, but Mateelong (other my athlete) during the fifth lap, ran in 66.0, rallenting Shaheen from a correct pace. After 2000m, Shaheen went for one lap in 62.2, but the difference of pace provoked a lack of relaxing technique. He became very tight and contract in his action, and at the end, when understood that was no more possible to beat his own record, didn't push because demoralized.
SATURDAY, 19/08 :
Travel to St. Moritz - Rest
SUNDAY, 20/08 :
1 hr 24:00 moderate (25 km)
MONDAY, 21/08 :
a) 30:00 warm-up + 12 x 400m rec. 1:00 in 56.6 - 57.4 - 57.2 - 56.9 - 57.5 - 57.7 - 56.8 - 57.6 - 58.1 - 56.9 - 57.7 - 55.2
b) 1 hr moderate (16k)
TUESDAY, 22/08 :
a) 45:00 easy + 15 x 80m sprint uphill + 1 lap of the lake (4,270 km) in 11:42 (average 2:44 per km)
b) 45:00 easy
WEDNESDAY, 23/08 :
a) Travel St. Moritz - Milan by car - Bruxelles by plane
b) 40:00 easy jogging
THURSDAY, 24/08 :
32:00 jogging
FRIDAY, 25/08 :
Bruxelles, Van Damme, Golden League : 3000 st in 8:04.32
It was a very bad day. We discovered only one day before the race, on Thursday, that the pacer, Hachlaf, had an injury. The same day of the competition we look for some athlete able to pace, but at the end Shaheen remained with Cesar Perez only. The Spanish guy, being the lonely pacer, felt too much pressure, and started in crazy way : 58.0 the first lap, 1:59 at 800m ! After this, he was no more able to run, and Shaheen had to overtake him after 900m, running alone, without any motivation, and paying a so crazy start.
The splits (of Shaheen) : 59.0 - 2:00.2 (61.2) - 2:32.8 (the official slit is not correct, the cell was on the finish line)- 3:06.7 (65.8) - 4:10.7 (64.0) - 5:17.8 (67.1) - 6:24.0 (66.2) - 7:31 (67.0) + 33.4 last 200m
SATURDAY, 26/08 :
Travel from Bruxelles to St. Moritz. There, 45:00 easy run
SUNDAY, 27/08 :
1 hr 30:00 from moderate to fast (28k)
MONDAY, 28/08 :
a) Track : 10 x 400m in 57.0 rec. 100m jogging in 45.0
b) 1 hr moderate run (16k)
TUESDAY, 29/08 :
a) 1 hr moderate + 12 x 80m sprint uphill (17k)
b) 45:00 moderate (12k)
WEDNESDAY, 30/08 :
a) Track : 2 sets of 5 x 500m (rec. 2:00 among tests, 5:00 among sets) in :
1:10.0 - 1:09.2 - 1:10.1 - 1:09.7 - 1:10.9
1:09.8 - 1:10.6 - 1:10.7 - 1:10.3 - 1:08.8
Note : During the morning there was the WADA for antidoping in St. Moritz, and we lost almost all the morning. The temperature was 3 degrees, with snow on the mountains. So, about noon we went by car to search a track at lower level, with a better temperature. After 120km, we found the track in Landquart (120km from St. Moritz), where it was possible to train with 13 degrees.
b) 45:00 easy jogging
THURSDAY, 31/08 :
a) 1 hr with short variations of speed (17k)
b) 40:00 easy + 2 sets of sprint uphill, rec. among sets 5:00. Distances : 150m + 130m + 110m + 90m + 70m + 50m
FRIDAY, 1/09 :
a) Travel to Berlin
b) 30:00 jogging
SATURDAY, 2/09 :
30:00 jogging
SUNDAY, 3/09 :
BERLIN, Golden League : 1500m (2nd in 3:33.51, PB)
Splits : 56.8 - 1:55.2 (58.4) - 2:52.3 (57.1) + 41.2.
Having his legs tired, because the 2 competitions of steeple and the cold temperature of the last days in St. Moritz, Shaheen was not able to stay in the competition from the beginning. He started very bad, almost the last, and had big problems in overtaking the other runners. He was no. 7 with one lap to go, no. 5 at 1200, and finished not bad, reducing the gap from Choge. I'm sure that he can run about 3:30 in a fast race and with fresh legs.
MONDAY, 4/09 :
Travel Berlin - St. Moritz. There, 57:00 moderate.
TUESDAY, 5/09 :
a) 1 hr 13:00 progressive run (21k)
b) 50:00 with short variations of speed
WEDNESDAY, 6/09 :
a) Track in St. Moritz : 2 sets of 5 x 600m (rec. 1:00 among tests, 5:00 among sets) in :
1:30.6 - 1:29.3 - 1:30.3 - 1:29.5 - 1:30.0
1:29.6 - 1:29.8 - 1:29.3 - 1:29.7 - 1:29.9
b) 45:00 easy run
THURSDAY, 7/09 :
a) 30:00 easy + 1 lap of the lake (4,270 km) in 11:47 (2:45 average) + 10 x 80m sprint uphill + 10:00 easy run + 1000m on track in 2:25.4 (for 200m : 32.2 + 31.6 (63.8) + 29.4 (1:33.2) + 27.7 (2:00.9) + 24.5
b) 30:00 jogging + stretching
FRIDAY, 8/09 :
28 km at 3:08 pace (1 hr 27:48)
SATURDAY, 9/09 :
a) Track : 3 x 1200m (rec. 3:00) in 3:03.6 - 3:04.1 - 3:03.8 - (rest 6:00) - 6 x 400 rec. 1:00 in 57.6 - 57.4 - 56.0 - 54.6 - 55.2 - 53.4
b) 30:00 jogging
SUNDAY, 10/09 :
1 hr moderate (17k)
MONDAY, 11/09 :
a) 40:00 easy + 2 sets of 12 x 120m sprint uphill (rec. among sets 5:00)
b) 1 hr with short variations of speed
TUESDAY, 12/09 :
Track : 5 x 300m (rec. 40.0) in 43.2 / 41.0 / 40.1 / 40.8 / 40.0 - (Rest 4:30) - 10 x 200m (rec. 100m jogging in 45.0) in 27.1 / 28.7 / 28.2 / 27.0 / 26.6 / 26.5 / 26.7 / 27.1 / 26.2 / 23.7
WEDNESDAY, 13/09 :
Travel to Athens. There : 35:00 easy jogging
THURSDAY, 14/09 :
Rest
FRIDAY, 15/09 :
25:00 jogging
SATURDAY, 16/09 : World Cup, 5000m (last 600m in 1:24.4, with one lap between 4400 and 4800 in 55.1)
SUNDAY, 17/09 : World Cup, 3000m steeple (last lap in 56.9).
During all the period, Shaheen always had the cures of our physiotherapist of Qatar, the Ukrain Oleksandr Ilyashenko. This situation is very important, and is the reason because we can maintain sometime very long and fast run, without too many problems. He uses massages almost every day, also if only once per week there is a deep massage.
How I promised, because now I'm in Qatar for 3 days without any athlete to follow, I write the REAL training that Shaheen did from 15th of June. I want to explain that, for this season, we have 3 goals : a) to beat his WR of steeple b) to win 5000 and steeple in World Cup
c) to win steeple and 5000 in Asian Games in December.
Regarding the first goal, we are disappointed that the conditions around the event didn't allowed Shaheen in bettering his record. He was in the best shape of his life in Zurich, and it's frustrating to waste it without fault, after running in Athens on 3rd July the same time having 80% of the shape. The problem is that, at the moment, there is one athlete only (Paul Koech) able to push Shaheen, and of course this athlete cannot help him for trying a record. If we organize a race of 2000 steeple with all the best specialists, the winner is not able to finish with a time useful like passage for beating the WR. This is the reason because he has to look for flat events, going to steeple for winning titles only.
MONDAY, 12-06
a) 1 hr 10:00 progressive run (from 3:40 to 3:00, last 15:00) (21k)
b) 45:00 moderate + 15 times 80m sprint uphill (13k)
TUESDAY, 13/06
a) Track in Chepkoilel : 3 couples of 1200 + 400m (rec. among tests 1:45, among couples 4:00) in :
3:05.3 / 56.9 - 3:03.6 / 57.1 - 3:00.9 / 56.1 (9k)
b) 45:00 easy regeneration (12k)
WEDNESDAY, 14/06
a) 1 hr 15:00 with short variations of speed (22k)
b) 1 hr moderate (16k)
THURSDAY, 15/06
a) 1 hr 03:00 with last 6:00 max speed (18k)
b) 30:00 easy + 5 x 100m sprint uphill + 15:00 hard (12k)
FRIDAY, 16/06
a) 20:00 easy warm-up + Fartlek (5 times 6:00 fast, 1:30 recovery, 1:00 fast, 3:00 recovery - totally 54:30) (21k)
b) 45:00 moderate (12k)
SATURDAY, 17/06 (Rain)
a) 1 hr on the mud (15k)
b) 45:00 very slow (10k)
SUNDAY, 18/06 (Rain)
Rest
Total mileage of the week : 181 km (1 resting day)
MONDAY, 19/06
25 km in 1 hr 19:44 in Iten (2300m of altitude) at 3:11 of average
TUESDAY, 20/06
a) Track in Chepkoilel : 4 couples of 600m (first test slow, 1:00 recovery, second test fast), rec. 4:00, in :
1:35.9 / 1:25.3 - 1:33.9 / 1:23.2 - 1:35.3 / 1:23.8 - 1:34.0 / 1:24.4 (9k)
b) 40:00 slow (muddy) (10k)
WEDNESDAY, 21/06
a) 23,7 km very muddy in 1:21:40 (average 3:26, 5 km between 15,3 and 20,3 in 14:36)
b) 1 hr moderate + 15 x 80m sprint uphill (16,3k)
THURSDAY, 22/06
a) 25:00 warm-up + (track) 2 x 400m in 63.8 / 61.0 rec. 30.0 + 2 x 200 in 26.9 / 25.3 rec. 3:00. I stopped training because his legs were very heavy due to the mud of the previous day. After this, we went for 2 sets of 10 sprints of 60m climbing for recruiting the ability of rapidity, lost because heavy legs. (7k)
b) 45:00 moderate (12k)
FRIDAY, 23/06
a) 1 hr moderate (16k)
b) 1 hr with short variations of speed (17k)
SATURDAY, 24/06
25:00 warm-up + Fartlek : 4 sets of 4:00 + 3:00 + 2:00 fast, rec. 2:00 between 4:00 and 3:00, and 1:30 between 3:00 and 2:00, and 2:30 among sets (totally 57:30, 23k)
SUNDAY, 25/06
Rest
Total mileage of the week : 159 km (1 resting day)
MONDAY, 26/06
35 km in 1:51:36 in Iten (average 3:11 per km)
TUESDAY, 27/06
a) 1 hr 13:00 from moderate to fast (22k)
b) 37:00 moderate + 15 x 80m sprint uphill (11k)
WEDNESDAY, 28/06
a) Track in Chepkoilel : 2 x 1600, rec. 6:00, in 3:57.3 and 3:58.0 (note : this training was planned as 4 x 1600 in 4:06, I changed after seeing the first in 3:57)
b) 40:00 easy regeneration (9k)
THURSDAY, 29/06
1 hr 15:00 progressive run (22k)
In the afternoon, travel by car from Eldoret to Nairobi.
FRIDAY, 30/06
Travel Nairobi - Athens + 30:00 jogging (6k)
SATURDAY, 1/07
30:00 jogging in Athens (6k)
SUNDAY, 2/07
30:00 jogging (6k)
Total mileage of the week : 125 km
MONDAY, 3/07 : ATHENS SUPERGP : 3000 st. in 7:56.32
(splits for 400m : 61.5 - 2:06.3 (64.8) - 3:11.8 (65.5) - 4:15.2 (63.4) - 5:17.7 (62.5) - 6:21.8 (64.1) - 7:24.9 (63.1) + 31.4)
TUESDAY, 4/07 :
Travel to St. Moritz (37:00 jogging, 8k)
WEDNESDAY, 5/07 :
a) 1 hr 15:00 progressive run (21k)
b) 52:00 moderate + 18 x 80m sprint uphill (16k)
THURSDAY, 6/07 :
a) Track in St. Moritz : 7 x 600m increasing time and opening recovery : 1:33.3 (1:00) + 1:30.4 (2:00) + 1:29.1 (3:00) + 1:27.2 (4:00) + 1:24.0 (5:00) + 1:23.3 (6:00) + 1:24.3 (cold weather)
b) 50:00 moderate (13k)
FRIDAY, 7/07 :
a) 1 hr 15:00 moderate (20k)
b) 20:00 easy + 30:00 fast (average 3:00 per km) (14k)
SATURDAY, 8/07 :
Track : 25:00 warm-up + 800 in 1:59.6 (rec. 3:30) + 1200 in 2:56.7 (4:30) + 1600 in 4:01.4 (8:20) + 800 in 1:58.7 (training stopped for stomach pain, due to cold temperature)
SUNDAY, 9/07
1 hr moderate (16k)
Total mileage of the week : 136 km (1 competition)
MONDAY, 10/07 :
Track in St. Moritz, nice day, 18 degrees :
2000m in 4:54.7 (rec. 10:00) + 2 x 600m (rec. 1:30) in 1:25.2 / 1:23.2 (rec. 8:00) + 3 x 400m (rec. 40.0) in 57.2 / 59.4 / 54.8
After this training we decided to go to Rome for running 5000m in Golden Gala.
TUESDAY, 11/07 :
a) 1 hr moderate (16k)
b) 50:00 moderate (14k)
WEDNESDAY, 12/07 :
Travel St. Moritz - Milan by car, Milan - Rome by plane.
In Rome, 33:00 jogging
THURSDAY, 13/07 :
a) 25:00 jogging
b) 31:00 with final progression (last km in 2:50)
FRIDAY, 14/07 : ROME (Golden League), 5000m : 2nd in 12:51.98
Splits : 29.4 (200) / 1:30.3 (600 - 60.9) / 2:31.3 (1000 - 61.0) / 3:33.7 (1400 - 62.4) / 4:34.8 (1800 - 61.1) / 5:05.3 (2000) / 5:35.1 ( 2200 - 60.3) / 6:36.6 (2600 - 61.5) / 7:36.8 (3000 - 60.2) / 8:43.2 (3400 - 66.4) / 9:52.0 (3800 - 68.8) / 10:24.8 (4000) / 10:56.4 (4200 - 64.4) / 11:58.6 (4600 - 62.2). Last lap in 53.38.
Last lap of Bekele and Shaheen, every 100m :
Bekele : 12.6 + 13.8 (26.4) + 13.7 (40.1) + 13.0 (53.1)
Shaheen : 14.0 + 13.2 (27.2) + 13.4 (40.6) + 12.78 (53.38)
Shaheen made a big tactical mistake, remaining inside the group at the beginning of the last lap, prisoner in the first lane. Bekele increased suddenly his speed from behind, going in 3rd lane with already 4 meters of gap on the finish line, with one lap to go. All the difference was in the first turn of last lap. My personal impression is that Shaheen was stronger, but wasted his chances using 150m before being free to follow Bekele and Songok. Last 300m in 40.5 for Bekele, in 39.38 for Shaheen.
SATURDAY, 15/07 :
Travel Rome - Milan - Amsterdam - Nairobi. Rest
SUNDAY, 16/07 :
In Nairobi : 1 hr moderate
In the afternoon : Travel to Iten
MONDAY, 17/07 :
a) 1 hr progressive run (18k)
b) 1 hr with short variations of speed (18k)
TUESDAY, 18/07 :
a) 1 hr 20:00 (40:00 moderate + 20:00 hard + 20:00 moderate) (24k)
b) 30:00 easy + 10 x 1:30 hard climbing (rec. 3:00) (11k)
WEDNESDAY, 19/07 :
a) 20:00 warm-up + fartlek (8:00 + 2 x 6:00 + 3 x 5:00 + 4 x 3:00 + 5 x 2:00, rec. 2:00 easy, totally 1 hr 25:00) (4 + 26k)
b) 1 hr moderate (16k)
THURSDAY, 20/07 :
a) 45:00 moderate + 10 x 100m sprint climbing + 30:00 moderate + 3k continuous running uphill (23k)
b) 45:00 moderate (12k)
FRIDAY, 21/07 :
a) 40:00 easy + technique hurdles (11k)
b) 30:00 easy + 10 x 100m fast uphill (gradient 3-4 %) with 3 hurdles to pass, for improving the ability in pushing and strength endurance (8k)
SATURDAY, 22/07 :
a) 30:00 easy + 10 x 100m fast downhill (gradient 3-4 %) with 3 hurdles to pass, for improving eccentric strength
b) 40:00 easy + 9 km (track) alternating 1 km in 2:45 and 1 km in 3:03 (2:46 / 3:02 / 2:45 / 3:06 / 2:45 / 3:03 / 2:48 / 3:01 / 2:41) in 26:06
SUNDAY, 23/07 : 198 km (1 day resting)
MONDAY, 24/07 :
39 km in 2 hr 07:22 in Eldoret - Kaptagat (average 3:16 per km.
TUESDAY, 25/07 :
a) 1 hr moderate (16k)
b) 45:00 moderate + 2 sets of 10 x 80m sprint uphill (14k)
WEDNESDAY, 26/07 :
a) 25:00 warm-up + Fartlek (5 x 2:00 rec. 1:30 + 10 x 1:00 rec. 1:00 + 15 x 30.0 rec. 30.0) (total time 52:30) (5 + 17k)
b) 45:00 moderate (13k)
THURSDAY, 27/07 :
a) 1 hr 20:00 with last 20:00 under 3:00 per km (23k)
b) 40:00 easy + technique of hurdles (10k)
FRIDAY, 28/07 :
a) 30:00 + (Track Kamarin) 10 x 600 in 1:33.0 rec. 1:00 (12k)
b) 30:00 + (Track Chepkoilel) 10 x 400 in 57.5 rec. 1:00 (10k)
SATURDAY, 29/07 :
a) 30:00 + (Track Kamarin) 2000 / 1600 / 1200 / 800 / 400 (rec. 3:00) in 5:18 / 4:10.6 / 3:06.8 / 2:00.6 / 55.2
(6 + 6k)
b) 30:00 + (Track Chepkoilel) 5 couples of 300m (rec. 1:00 among tests, 4:00 among couples) in 39.1 / 38.7 - 38.8 / 39.8 - 39.9 / 40.1 - 40.0 / 38.7 (6 + 3 k)
SUNDAY, 30/07 :
Rest
Total mileage of the week : 180 km (1 day resting)
MONDAY, 31/07 :
a) Travel from Iten to Nairobi for period on track
b) 1 hr 10:00 progressive run in Ngong (19k)
TUESDAY, 1/08 :
a) 25:00 warm-up + Track in Kasarani : Couples with rec. 1:30 among tests and 5:30 among couples, first test slow, second test fast :
400 in 57.2 / 600 in 1:21.3 -
800 in 2:02.5 / 1200 in 2:59.1 -
1200 in 3:07.2 / 800 in 1:52.4 -
800 in 2:03.0 / 400 in 50.7 (12k)
b) 45:00 moderate (12k)
WEDNESDAY, 2/08 :
a) 1 hr moderate (Ngong) (17k)
b) 50:00 progressive (Ngong) + 12 x 80m sprint climbing (15k)
THURSDAY, 3/08 :
a) 25:00 warm-up + (Track Kasarani) 3 x 1600m (rec. 5:00) in 3:59.9 - 4:02.7 - 4:01.4 (10k)
b) 30:00 warm-up + (Track YMCA) 2 sets of 5 x 300m (rec. 50.0 among tests, 5:00 among sets) in :
38.8 - 39.0 - 39.0 - 38.5 - 38.6
39.0 - 37.3 - 37.0 - 37.6 - 37.2 (10k)
FRIDAY, 4/08 :
a) 1 hr 10:00 moderate (Ngong) (18k)
b) 45:00 easy regeneration (10k)
SATURDAY, 5/08 :
30:00 easy run in Masai Area (Rain during all the night, mud everywhere) + 6:00 / 8:00 / 10:00 / 8:00 / 6:00 fast, rec. 3:00 jogging (total time : 50:00) (21k)
SUNDAY, 6/08 :
1 hr moderate (16k)
Total mileage in the week :
Rest
Total mileage in the week : 160 km
MONDAY, 7/08 :
a) 1 hr 15:00 moderate (Ngong) (20k)
b) 45:00 moderate + 13 x 90m sprint uphill (14k)
TUESDAY, 8/08 :
a) 25:00 warm-up + (Kasarani) 2 sets of (600 / 500 / 400 / 300m, rec. 1:30) rec. 4:30, in :
1:26.7 - 1:08.7 - 55.0 - 40.8
1:27.3 - 1:09.8 - 56.7 - 41.4 (9k)
b) 25:00 warm-up + (YMCA) 2 sets of 5 x 400m (rec. 50.0 among tests, 2:30 among sets) in :
58.1 - 58.5 - 57.0 - 58.3 - 57.8
57.6 - 58.3 - 57.0 - 57.7 - 52.5 (9k)
WEDNESDAY, 9/08 :
1 hr moderate (muddy) in Ngong (17k) - After 15:00 :
1 hr 08:00 moderate (muddy) (19k)
This training was not a technical choice. After the first hour, finishing running, the group realized that 2 athletes were lost in the forrest. So, the strongest runners (Shaheen, Bilal Salem, Robert Kipchumba, Paul Kosgei, Sultan Zaman) went running again, searching the lost guys. At the end, everybody had very heavy legs.
THURSDAY, 10/08 :
20:00 warm-up. After it, I preferred to give rest, because it was not possible to train with so painful and heavy legs. This was due to the fact that, running on mud, athletes must use not adapted muscles for balancing their action.
FRIDAY, 11/08 :
25:00 warm-up + Kasarani track :
4 couples of (1000m, rec. 2:00, 300m) rec. 4:30, in :
2:25.6 / 41.0 - 2:25.5 / 41.7 - 2:24.6 / 42.6 - 2:23.9 (rec. 1:20) / 40.3
SATURDAY, 12/08 :
a) 1 hr with short variations of speed (18k)
b) 45:00 progressive run (14k)
SUNDAY, 13/08 :
30:00 easy + 3 x 2:00 hard climbing rec. 4:00 + 5 x 1:00 hard climbing rec. 3:00 + 10 x 20.0 sprint climbing (11k)
MONDAY, 14/08 :
25:00 warm-up + (Kasarani) 4 sets of 3 x 400m, rec. 2:30 among sets, in :
61.8 - 62.2 - 60.1 (rec. 15.0)
55.9 - 57.5 - 58.4 (rec. 40.0)
55.4 - 54.8 - 55.0 (rec. 60.0)
54.7 - 53.0 - 52.2 (rec. 1:40) (10k)
TUESDAY, 15/08
Travel Nairobi - Zurich. In Zurich, 30:00 jogging
WEDNESDAY, 16/08 :
a) 37:00 moderate (10k)
b) 26:00 jogging
THURSDAY, 17/08 :
33:00 jogging
FRIDAY, 18/08 :
ZURICH Meeting, Golden League : 3000 st. in 7:56.54
The attempt for the World Record failed, because of a very bad pacing. The beginning was too fast, but Mateelong (other my athlete) during the fifth lap, ran in 66.0, rallenting Shaheen from a correct pace. After 2000m, Shaheen went for one lap in 62.2, but the difference of pace provoked a lack of relaxing technique. He became very tight and contract in his action, and at the end, when understood that was no more possible to beat his own record, didn't push because demoralized.
SATURDAY, 19/08 :
Travel to St. Moritz - Rest
SUNDAY, 20/08 :
1 hr 24:00 moderate (25 km)
MONDAY, 21/08 :
a) 30:00 warm-up + 12 x 400m rec. 1:00 in 56.6 - 57.4 - 57.2 - 56.9 - 57.5 - 57.7 - 56.8 - 57.6 - 58.1 - 56.9 - 57.7 - 55.2
b) 1 hr moderate (16k)
TUESDAY, 22/08 :
a) 45:00 easy + 15 x 80m sprint uphill + 1 lap of the lake (4,270 km) in 11:42 (average 2:44 per km)
b) 45:00 easy
WEDNESDAY, 23/08 :
a) Travel St. Moritz - Milan by car - Bruxelles by plane
b) 40:00 easy jogging
THURSDAY, 24/08 :
32:00 jogging
FRIDAY, 25/08 :
Bruxelles, Van Damme, Golden League : 3000 st in 8:04.32
It was a very bad day. We discovered only one day before the race, on Thursday, that the pacer, Hachlaf, had an injury. The same day of the competition we look for some athlete able to pace, but at the end Shaheen remained with Cesar Perez only. The Spanish guy, being the lonely pacer, felt too much pressure, and started in crazy way : 58.0 the first lap, 1:59 at 800m ! After this, he was no more able to run, and Shaheen had to overtake him after 900m, running alone, without any motivation, and paying a so crazy start.
The splits (of Shaheen) : 59.0 - 2:00.2 (61.2) - 2:32.8 (the official slit is not correct, the cell was on the finish line)- 3:06.7 (65.8) - 4:10.7 (64.0) - 5:17.8 (67.1) - 6:24.0 (66.2) - 7:31 (67.0) + 33.4 last 200m
SATURDAY, 26/08 :
Travel from Bruxelles to St. Moritz. There, 45:00 easy run
SUNDAY, 27/08 :
1 hr 30:00 from moderate to fast (28k)
MONDAY, 28/08 :
a) Track : 10 x 400m in 57.0 rec. 100m jogging in 45.0
b) 1 hr moderate run (16k)
TUESDAY, 29/08 :
a) 1 hr moderate + 12 x 80m sprint uphill (17k)
b) 45:00 moderate (12k)
WEDNESDAY, 30/08 :
a) Track : 2 sets of 5 x 500m (rec. 2:00 among tests, 5:00 among sets) in :
1:10.0 - 1:09.2 - 1:10.1 - 1:09.7 - 1:10.9
1:09.8 - 1:10.6 - 1:10.7 - 1:10.3 - 1:08.8
Note : During the morning there was the WADA for antidoping in St. Moritz, and we lost almost all the morning. The temperature was 3 degrees, with snow on the mountains. So, about noon we went by car to search a track at lower level, with a better temperature. After 120km, we found the track in Landquart (120km from St. Moritz), where it was possible to train with 13 degrees.
b) 45:00 easy jogging
THURSDAY, 31/08 :
a) 1 hr with short variations of speed (17k)
b) 40:00 easy + 2 sets of sprint uphill, rec. among sets 5:00. Distances : 150m + 130m + 110m + 90m + 70m + 50m
FRIDAY, 1/09 :
a) Travel to Berlin
b) 30:00 jogging
SATURDAY, 2/09 :
30:00 jogging
SUNDAY, 3/09 :
BERLIN, Golden League : 1500m (2nd in 3:33.51, PB)
Splits : 56.8 - 1:55.2 (58.4) - 2:52.3 (57.1) + 41.2.
Having his legs tired, because the 2 competitions of steeple and the cold temperature of the last days in St. Moritz, Shaheen was not able to stay in the competition from the beginning. He started very bad, almost the last, and had big problems in overtaking the other runners. He was no. 7 with one lap to go, no. 5 at 1200, and finished not bad, reducing the gap from Choge. I'm sure that he can run about 3:30 in a fast race and with fresh legs.
MONDAY, 4/09 :
Travel Berlin - St. Moritz. There, 57:00 moderate.
TUESDAY, 5/09 :
a) 1 hr 13:00 progressive run (21k)
b) 50:00 with short variations of speed
WEDNESDAY, 6/09 :
a) Track in St. Moritz : 2 sets of 5 x 600m (rec. 1:00 among tests, 5:00 among sets) in :
1:30.6 - 1:29.3 - 1:30.3 - 1:29.5 - 1:30.0
1:29.6 - 1:29.8 - 1:29.3 - 1:29.7 - 1:29.9
b) 45:00 easy run
THURSDAY, 7/09 :
a) 30:00 easy + 1 lap of the lake (4,270 km) in 11:47 (2:45 average) + 10 x 80m sprint uphill + 10:00 easy run + 1000m on track in 2:25.4 (for 200m : 32.2 + 31.6 (63.8) + 29.4 (1:33.2) + 27.7 (2:00.9) + 24.5
b) 30:00 jogging + stretching
FRIDAY, 8/09 :
28 km at 3:08 pace (1 hr 27:48)
SATURDAY, 9/09 :
a) Track : 3 x 1200m (rec. 3:00) in 3:03.6 - 3:04.1 - 3:03.8 - (rest 6:00) - 6 x 400 rec. 1:00 in 57.6 - 57.4 - 56.0 - 54.6 - 55.2 - 53.4
b) 30:00 jogging
SUNDAY, 10/09 :
1 hr moderate (17k)
MONDAY, 11/09 :
a) 40:00 easy + 2 sets of 12 x 120m sprint uphill (rec. among sets 5:00)
b) 1 hr with short variations of speed
TUESDAY, 12/09 :
Track : 5 x 300m (rec. 40.0) in 43.2 / 41.0 / 40.1 / 40.8 / 40.0 - (Rest 4:30) - 10 x 200m (rec. 100m jogging in 45.0) in 27.1 / 28.7 / 28.2 / 27.0 / 26.6 / 26.5 / 26.7 / 27.1 / 26.2 / 23.7
WEDNESDAY, 13/09 :
Travel to Athens. There : 35:00 easy jogging
THURSDAY, 14/09 :
Rest
FRIDAY, 15/09 :
25:00 jogging
SATURDAY, 16/09 : World Cup, 5000m (last 600m in 1:24.4, with one lap between 4400 and 4800 in 55.1)
SUNDAY, 17/09 : World Cup, 3000m steeple (last lap in 56.9).
During all the period, Shaheen always had the cures of our physiotherapist of Qatar, the Ukrain Oleksandr Ilyashenko. This situation is very important, and is the reason because we can maintain sometime very long and fast run, without too many problems. He uses massages almost every day, also if only once per week there is a deep massage.
Renato,
Thank you for sharing Shaheen's training with us. I was training there during august and had the pleasure to watch him running fast for the first time from a close distance. His style is very unique and I was wondering whether you think he can be faster with changing his upper body style ?
Please remember me to Shami, we ran together for a few kilometres one day and he had to endure my bad swahili.
I also have a marathon question for you I was hoping to ask you in switzerland. When training at MRP in the last 8 weeks the legs are quite tired. So if my target pace is 2:15 (3:12/km) I can perhaps run at 3:16/km in training with a lactate of 2mmol. If I run 3:12 to 3:10 the lactate is at 3mmol (for example). So should I control the training using the speed or the effort ? If I run the target speed will I be training the body to burn too much sugars ?
RR
Renato,
Thank you very much for posting this. I have a question about the general season plan though. Is this entire training period considered to be Shaheen's specific period? Do you use the same three phases (introductory, fundamental, specific) to prepare Shaheen for the steeplechase as you recommend for the marathon?
Thank you again for sharing your knowledge with us.
I can answer to the two last posters together. The division in 3 periods (fundamental, general and specific) is something that is part of the modern methodology for every event. What can change is the duration of every period. For example, if we want to have a double periodization (indoor and outdoor), we can use only 2 weeks in April, after World Indoor, as Fundamental period (that in this case has the goal of recovering mental and physical energies, without resting but maintaining a good level of efficiency), going soon to the General Period, lasting about 6 weeks. In this way, the athlete is already ready for starting his Specific Period before half of June, having the main goal at the end of August. So, in this case, we have period of 2 weeks (Fundamental) + 6 weeks (General) + 10 weeks (Specific). It's clear that it's not possible to maintain the top shape for 10 weeks, so, during the Specific Period, we must create some short period with general elements at higher intensity. An example : if during winter is normal, for Shaheen, running once a week for 25 km and, once a month, for 35 km or longer at 3:20 pace, during the specific period he goes only once every 2-3 weeks, but the pace is faster (from 3:10 to 3:00). In any case, 35 km cannot be considered something SPECIFIC for a steeple runner, but something GENERAL. But, if the GENERAL becomes qualified in intensity, it becomes a very good support for the specific event. In this case, his long run is no more GENERAL, but SPECIAL. The difference between Special and Specific is that a Specific training is DIRECTLY connected with the performance, a Special training is DIRECTLY connected with the SPECIFIC TRAINING. In other words, if I use fast intervals I train for improving my performance (Specific training), if I use long fast run I train for becoming stronger in my specific training (Special training), if I use long run at moderate speed I train for increasing the base that makes me able to run long and fast (General training).
From this is clear that THE MODULATION IS THE KEY FOR GROWING AS IN QUALITY AS IN QUANTITY, the athlete becoming able to improve in intensity but also in endurance. This is the real secret for becoming stronger : TO INCREASE THE SPEED ENDURANCE or SPECIFIC ENDURANCE, that is the ability of prolonging the personal resistance at an identified speed.
So, for Rift Runner, the answer is : approaching every event, YOU MUST BE ABLE TO RUN AT THE SPEED OF THE COMPETITION, creating a correct link between speed and recovery. This means that, if you want to run a Marathon at 3:12 pace, YOU MUST RUN YOUR SPECIFIC TESTS (for example, 4 x 5000) AT A SPEED NOT SLOWER THAN MARATHON SPEED, and this is the rule for every kind of athlete having the same goal. So, the SPECIFIC PART OF TRAINING is the same. But, as every athlete is different from another, what can change is RECOVERY : for one athlete 2 days after hard training are enough, for another are better 4 days of General training. So my advice is TO REDUCE VOLUME AND INTENSITY during the 2 previous days before specific training, and to recover well during the 2 following days, using big modulation, in order to preserve the ability of a GOOD QUALITY OF EXTENSION during the Specific Workout.
Renato
We have seen so many trainings from your runners you did post. In all that training schedules you post we see the warmup but we don´t see any cooldown after hard training workouts. Do you think that cooldown is mot necessary and you don´t prescribe it or you just miss to post it ?
My athletes do normally a short cooldown after very hard workouts on track, but very easy (no longer than 10 minutes for about 2 km). In any case, I let them free to do what they think better, because I don't believe that it is really important. If I can chose, I prefer a pre-warm up (running for example 30:00 very easy 2-3 hours before a tough training) that a cooldown. What I see is that many athletes give a lot of importance to something that is not significative, losing a correct focus related with what is really important in training for improving.