I'm not sure El G would be the best ever at this - Bekele might have him beat. 4:00 is right on his 3000m PR pace and less than 4 seconds faster than his 5000m pace. Lagat would be a contender too.
I'm not sure El G would be the best ever at this - Bekele might have him beat. 4:00 is right on his 3000m PR pace and less than 4 seconds faster than his 5000m pace. Lagat would be a contender too.
For ankle pain, try spelling the alphabet with your big toe (really, rotating the whole foot while it is supported by resting your leg on the other) and also balance on one foot while pretending to dribble a basketball. These two exercises strengthen your ankles and take them through the entire range of motion.
jesus. that's a nutso workouti don't know if you can assume he could just repeat that workout. that's a lot more volume and opportunity for fatigue to slip in. not to mention mentally taxingas a 400m/800m runner though, the 300's (fastest at 50 sec 400m pace) seems way more manageable than the miles....but my mile pb is 4:12, haha
the real deal wrote:
Here is a double workout Saif Saaeed Shaheen did back in the day. I imagine he could have repeated the 4x1600 workout in place of the 300 workout if he absolutely had to. So if Shaheen could have theoretically managed 8 sub 4s between two workouts, I think it's plausible that El G could have done 10 or more if spread throughout the day.
Taken from Something New in Training: The Methods of Renato Canova, Written by John Davis
A specific block, as the name suggests, incorporates a significant amount of work at race-pace.
However, a “specific block†need not be confined to only repeats at goal race pace. Canova provides us with the following “specific block†workout done by Saif Saaeed Shaheen (Stephen Cherono) in 2006:
Morning: 4x1600m, 4:30 recovery:
3:56, 3:59, 3:58, 3:58
Afternoon: 2 sets of 5x300m, 30sec between repeats and 2:30 between sets
avg. 38.3 for first set of 5, then 39.0, 37.3. 37.2, 37.3, 37.0
dam son wrote:
Where are you getting 26 from?
3:43 -> 3:59
16 seconds
DERP. I just mathed wrong.
OK, to make it more real, I'll actually break this down by percentages.
His PR is 223 seconds. He wants to run as many miles in 239 seconds as possible. 223 is 93% of 239.
If we take my actual mile PR and apply the same 93% conversion factor, we get 5:51. So, funnily, not that far off from my original, incorrect math.
I still think I could do probably 6 of 'em in a day. El G is a far superior athlete used to high level training, so I bet he could do 12. My answer remains unchanged.
Now take that 5:51 adjusted mile time, and translate it to 4 minutes. We may as well have you running for the same _time_, not the same distance.5:51 = 351 seconds, and 1609m * 240s / 351s = 1100m(ish).So how many 1100s can you run in 3:59.99? Or, fudging a little, how many 1200s can you run in 4:19:99?
Slow Bro wrote:
DERP. I just mathed wrong.
OK, to make it more real, I'll actually break this down by percentages.
His PR is 223 seconds. He wants to run as many miles in 239 seconds as possible. 223 is 93% of 239.
If we take my actual mile PR and apply the same 93% conversion factor, we get 5:51. So, funnily, not that far off from my original, incorrect math.
I still think I could do probably 6 of 'em in a day. El G is a far superior athlete used to high level training, so I bet he could do 12. My answer remains unchanged.
TonieBagger wrote:
is this with or without PEDs?
without
his pb is 3:43.12. Now 3:59.99 is like 17 secons slower than that. SO... 17 ÷ 4 laps = 4.25 seconds slower per lap for each of the 4 lap in the mile. Thats over a second slower for every 100 meters. I'm thinking he could run a 4 minute mile every 2 hours for 24 hours. SO my answer is 12 four minute miles in 24 hours
TonieBagger wrote:
is this with or without PEDs?
lookin for a prescription?
Just 3.
His fourth would be just over and he'd be done for the day.
1600/800 guy wrote:
24 hours, peaked, full mile outdoors. Perfect weather, no wind, sea level. Has something mechanical like a pace car to pace him in exact even splits, and has a huge crowd watching him to hype him up. Has good fueling in between.
.
Good point about fueling in between.
This brings up a better question we would all really like to know.
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