Khannouchi and Weights...

what tv program is that? Seems that only Kenyan elite training we know about more or less. But KK is another animal very little know about him. He also very tight lipped about what he does. Read his interviews, all that on the web and his website piece it all toghther and you still have no clue of what he does. We know that he does speed work usually 1000m in 2:49 I think 10-15 reps. His last 5K in long runs is faster than marathon pace. Trains in a forest about 45mins drive from home in NY. Three months before a race always goes to NM for three months. Does 10 milers for fun/warmup. That's all we have on this guy. Where is the meat and bones of the program. What is his usual avg milege. What does he eat/ supplements? Have you seen his times for other distances, a true hero. Man he can hang with the big boys for 5K and 10K. All distances form 5K really, and he specializes in the marathon. He says if he trains for a specific race it will be faster. Wins nearly all his warmup races, and he hasn't peaked. Does this guy taper for his tune-up races. Man I would pay for info on this guy. Yo KK write a book and retire. Give the young buck a chance at the prize huh?

I've read that ElGuerrouj does a lot of strengthening work on the abductor/adductor muscles of the legs "for posture."

I think that what he means is Running Posture, or a better term BIOMECHANICS.

When I was in Kunming training with Yasuko Hashimoto, I was introduced to exercises that strengthen the gluts, adductors, abductors, hamstrings, lower back and upper abs. They are VERY difficult to do at first, but you can feel the effect on your stride after the first time you try them.

It is very difficult to explain how to do them just with words. The Japanese call them "Core Strengthening Exercises."

Jason

Jason, can you draw some stick figures of the various exercises on your website...(ok you can refrain from drawing stick figures in sexual positions....although that would be amusing as well)

10x1000 in 2:49 might get you in shape for some kind of 28:30 10k which in turn might get you ready for a 2:15 marathon. This is will certainly impress your friends and family but will not get you on the top 100 list internationally in the marathon ever again. Neither will a 2:12 A olympic qualifier.

my bad it's actually copy and pasted it from the site so it legit.

For example, for Khalid: when he is out of shape he starts with 7x1000 in 2:52, plus or minus 1%. At the end of his training for his marathon goal he is doing 12 x 1000 in 2:42. When he is there I know he is ready to run the marathon.

oh yea forgot that is a direct quote for KK's wife starting form "for example"

Must be nice to be out of shape and still run 7 x 1000 in 2:52.

On that note, anyone know what the first couple of weeks are like in terms of training pace when the Kenyans start back after their breaks, which can be several months?

I remember reading on his website that, under one of Sandra's old columns, that Khalid takes liquid supplements, such as liquid Vitamin C. She was saying how it is absorbed into the system much more quickly. I don't know if you took an iron supplement or what else, but she made it seem like he takes quite a few, but in liquid forms.

Oh, the weight training thing was quite a few years back on Fox World Sports and they were doing a special on Moroccan distance runners and they showed them doing squats, etc., and lifting weights. All the guys were pretty ripped and strong. That's all I remember. I think I was in high school, but the images stick in my head still.

Aside from all that, KK still does remain a mystery. I hope he writes a nice book one day.

Core strengthening exercises are great. We did a core program in college and I got hooked. I still do them about once a week and I definitely feel they have a positive effect on my running form and economy, due to the strengthening of the lower back, adductors, hammies, etc.