Eric Kiptanui, recently competed twice in a day in Nairobi (6000 feet). He ran a 5k in 13:48, placing 3rd, then, a few hours later he ran a 10k in 28:17 winning it with a 2:42 last k. All of this while doing 100+ miles a week, getting ready to attack the WR in Copenhagen.. I think 58 min can be broken, i've never seen the like since the late Wanjiru.
Sounds like a typical workout for a 58:42 half marathoner.
Lydiard Cerutty wrote:
Sounds like a typical workout for a 58:42 half marathoner.
True if we were talking about sea level training. Basically he did a 5k tempo at 58 flat pace, then he did another 10k tempo at 59:40 pace. If he tapered for that, it wouldn't have been something incredible, but considering the altitude and the 100-120 mpw regime, he is in ridiculous shape.
Copenhagen is still more than 2 months away, i just hope he stays healthy. If they hire good enough pacers who don't go out in 13:20 or so and the weather cooperates, i see a new WR, 57:5x i dare to say.. This guy is something else.
Mzungu in Iten wrote:
Lydiard Cerutty wrote:
Sounds like a typical workout for a 58:42 half marathoner.
True if we were talking about sea level training. Basically he did a 5k tempo at 58 flat pace, then he did another 10k tempo at 59:40 pace. If he tapered for that, it wouldn't have been something incredible, but considering the altitude and the 100-120 mpw regime, he is in ridiculous shape.
Copenhagen is still more than 2 months away, i just hope he stays healthy. If they hire good enough pacers who don't go out in 13:20 or so and the weather cooperates, i see a new WR, 57:5x i dare to say.. This guy is something else.
I hope he won't just be another Guye Adola, time will tell though.
1. It is a huge difference.
2. That race double is not as crazy as you think. Those times are way slower than what he could run and if you hold back in the second race of a day, a double is not so hard.
Næh wrote:
1. It is a huge difference.
2. That race double is not as crazy as you think. Those times are way slower than what he could run and if you hold back in the second race of a day, a double is not so hard.
It’s like 3 seconds over 5k...you call that huge?
Næh wrote:
1. It is a huge difference.
2. That race double is not as crazy as you think. Those times are way slower than what he could run and if you hold back in the second race of a day, a double is not so hard.
Mind that it's at 6000 feet on a less than ideal course with heavy legs. He also trains very often with Kipchoge/Kamworor group as he's part of the NN running team. He practices Half Marathon world record pace every week, most of the time only Kipchoge and Kamworor hang on and share the pacing.
He lives at altitude so that's not as big an inhibitor as you think.
The 10k is well off world record pace.
Who cares that he's doing 100-120 mpw in terms of fatigue going into this race? Pretty much every elite runner does that sort of mileage and their bodies get used to it. Maybe a small taper will freshen his legs slightly, but you never know, it could just as easily leave him feeling flat.
It's doubtful that based on this, he is in world record shape. He might have a master plan and these efforts were under control and he's looking for a bigger payday later. knowing what we do about East African training and racing approaches this seems extremely unlikely. But that's why we watch the sport.
Not a College Runner wrote:
He lives at altitude so that's not as big an inhibitor as you think.
Plus he forks out a lot in 'tea money' which enables him to do that sort of training.
A real mistake is to overestimate the speed side capability of the top Kenyan half marathoners. None of the conversions mean much. None of these guys are better than Wanjiru.
The excessive volume does go both ways, still a tendency to assume a taper will always help. The answer is no, not if the runner is toast. And no if the periodization is misguided.
And just for the record Tadesse was not a mega-mileage runner. Moderate mileage, high quality.
Not a College Runner wrote:
He lives at altitude so that's not as big an inhibitor as you think.
The 10k is well off world record pace.
Who cares that he's doing 100-120 mpw in terms of fatigue going into this race? Pretty much every elite runner does that sort of mileage and their bodies get used to it. Maybe a small taper will freshen his legs slightly, but you never know, it could just as easily leave him feeling flat.
It's doubtful that based on this, he is in world record shape. He might have a master plan and these efforts were under control and he's looking for a bigger payday later. knowing what we do about East African training and racing approaches this seems extremely unlikely. But that's why we watch the sport.
Maybe it's not like that. Kipchoge didn't run for 4 days prior to his Berlin Marathon. He took 4 days completely off, only a km test with the pacers 3 days before and some casual walking around the city, nothing else. He ran on tuesday in Kenya and then barely nothing until Sunday !
taperingmaster wrote:
Maybe it's not like that. Kipchoge didn't run for 4 days prior to his Berlin Marathon. He took 4 days completely off, only a km test with the pacers 3 days before and some casual walking around the city, nothing else. He ran on tuesday in Kenya and then barely nothing until Sunday !
How do you know this?
Milton Friedman wrote:
taperingmaster wrote:
Maybe it's not like that. Kipchoge didn't run for 4 days prior to his Berlin Marathon. He took 4 days completely off, only a km test with the pacers 3 days before and some casual walking around the city, nothing else. He ran on tuesday in Kenya and then barely nothing until Sunday !
How do you know this?
Well, they posted his training log up to Berlin Marathon ( until tuesday ). I was in Berlin last year and even had the chance to talk to some of his staff at the hotel.
He arrived on wednesday evening in Berlin after a very long flight and went to the hotel.
On thursday he rested a lot, and just went for a walk around the centre.
Friday morning they went for a pacing test in Eichwalde, a town nearby Berlin. Eliud just did an easy jogging and 1 km at marathon pace. In total there were some 10 minutes of running. Later in the evening they went for the press conference and fans reception at Hall of fame near Brandenburg gate.
On saturday he rested all day, with massage, some easy walking, getting to bed very early. Then sunday morning - race day!
First he was an 1500m runner, until less than 2 years ago he was running ridiculously low mileage. He responded incredibly well to distance training.
I will post some insight in his training for the CPH HM. Most of you will be stunned if he runs a WR and given good weather, i'm very confident he will.
Wed Aug 01
AM 15km moderate 55mins
PM 10km easy 40mins
Thu Aug 02
AM 25km Tempo Run: 1hr20min
PM 8km easy 30mins
Fri Aug 03
AM 13km moderate 52mins
PM 9km easy 35mins
Sat Aug 04
AM Fartlek: warm up 2 km - 10mins , 10x1km, starting at 3:15,3:11,3:04,3:00,2:57,2:54,2:51,2:49,2:47,2:42 and rest was very slow jogging 2mins. Cool down 3 km - 14mins
PM 10km 40mins
Sun Aug 05
AM 20km moderate-hard 68mins
Mon Aug 06
AM 20km Tempo Run 66 mins
PM 9km easy 35mins
Tue Aug 07
AM 3km warm-up 15 mins, followed by 5x1km ( 2:50, 2:52, 2:52, 2:49, 2:47 ) between reps 400m easy jogging. + 3X400 in 57,55,54s between reps 200m easy jogging. Ending with 3 km cool-down 15 mins
Thanks Mzungu. Would love to hear more about his training leading up to Copenhagen!
the HM world record ultimately belongs to 800+ GOAT Augustine Choge. You heard it here first.
Thanks Mzungu for his training! When will he race again? Will it be a world record attempt?
Just read the OP. WR attempt in Copenhagen (September). Should be an exciting race!
dsrunner wrote:
A real mistake is to overestimate the speed side capability of the top Kenyan half marathoners. None of the conversions mean much. None of these guys are better than Wanjiru.
The excessive volume does go both ways, still a tendency to assume a taper will always help. The answer is no, not if the runner is toast. And no if the periodization is misguided.
And just for the record Tadesse was not a mega-mileage runner. Moderate mileage, high quality.
Why do dsrunner always feel the need to bring up 'speed' and 'quality'? No one is overestimating the top half marathoner's speed, and yes, his times at 6000'' do mean much. It means that he's fit and ready to set some really fast times if his training goes well. Your Wanjiru comparison is meaningless and to be honest, your agenda about 'quality' is blinding you and that is shown clearly by your posts not making any sense. What's your point about Wanjiru?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Is there a rule against attaching a helium balloon to yourself while running a road race?
How rare is it to run a sub 5 minute mile AND bench press 225?
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Matt Choi was drinking beer halfway through the Boston Marathon
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these