Eliud Kipchoge's workout this morning, 9 weeks before London Marathon. Stronger than prior to Berlin?

Mzungu in Iten wrote:

( dirt road, undulating course, not too hard)

10km splits: 35'34 / 33'12 / 32'30 / 29'57

Nice. Not too hard. :-)

This was the last 40k fast long run in this build-up.

24 days before race.

Sat, 06.04.2019

AM Track: 3km warm-up(15min) + 10x1k w/2' recovery + 3km cool-down(16min) . Total : 20km in 1h18min

Splits: 2'46 / 2'45 / 2'46 / 2'42 / 2'44 / 2'44 / 2'42 / 2'41 / 2'44 / 2'39

2' recovery after each km repetition (around 400m each time)

PM : Rest

------------------------------

Day's total 20km, altitude 2200m . Weather : AM +16C, sunny, windy

I can't believe there is no dynamic stretching, drills, strides etc. in their warm up! Is this true Mzungu??

This guy is soooooo fit . I suppose I don't have much of a reference point but 10 x 1k @ 2:43 avg in a marathon build up? In those conditions? Seems like he could be in sub27 shape right now if not closer to 26:30, although I suppose those speeds are pretty far removed.

Mzungu thanks again for all this great information. Is there any indication as to how fast Eliud expects to run in London? Any idea what kind of pace he'll request?

astounding wrote:

This guy is soooooo fit . I suppose I don't have much of a reference point but 10 x 1k @ 2:43 avg in a marathon build up? In those conditions? Seems like he could be in sub27 shape right now if not closer to 26:30, although I suppose those speeds are pretty far removed.

Mzungu thanks again for all this great information. Is there any indication as to how fast Eliud expects to run in London? Any idea what kind of pace he'll request?

That's how i see it too. I believe he's in around 27 flat shape now, without preparing specifically for a 10k, and untapered. He would probably run 26:30 if it was a goal race, but all this is just speculation.

It will depend a lot on the weather to be honest, as it's often unpredictable in London. However, if conditions will be near perfect, i expect a 60:45 opening half (as first half is slightly net downhill). I believe it will be 61 but i hope he'll request 60:45, as the pacemakers will surely be able to deliver this pace to 25k.

As for the stretching and drills, they don't do them as a rule, it's more about feel. Sometimes they stop and stretch for a few minutes between the warm-up and the first rep, sometimes they don't. It's a relaxed approach which worked smoothly so far.

"Simple" way of training and just increase the paces over time . And mostly with an emphasis on improving the threshold capability. Threshold capability is the most important!. Could it be done even more effective and scientific? I`m convinced of that .

Mzungu in Iten wrote:

Sat, 06.04.2019

AM Track: 3km warm-up(15min) + 10x1k w/2' recovery + 3km cool-down(16min) . Total : 20km in 1h18min

Splits: 2'46 / 2'45 / 2'46 / 2'42 / 2'44 / 2'44 / 2'42 / 2'41 / 2'44 / 2'39

2' recovery after each km repetition (around 400m each time)

PM : Rest

------------------------------

Day's total 20km, altitude 2200m . Weather : AM +16C, sunny, windy

Wow!!!!!

Eliud should skip a fall marathon and focus on the 10k at worlds and just go for it from the fun with Kamworor, Cheptegei, etc.

Then, after works, hit a late half-marathon and demolish the world record.

Do you think that he’s capable of sub-58?

He is fighting with acl problem , that re-occurs every few month's.

Injury bug wrote:

He is fighting with acl problem , that re-occurs every few month's.

It certainly doesn't appear so from that last workout.

I watched a lot of today's marathons and i want to share with you that this summer i really want to get underway my long-term plan to create a new running team and a training group with some other members, coaches, staff, etc in Iten or Kaptagat. I'm currently working on it and it seems like it will be in partnership with the NN Running Team and Global Sports Communication.

For the moment i'm only looking for the final details of the plan and apply for some sponsorship and sign with some athletes (5-10 at first would be enough) . I'm really interested in this guy, Titus Ekiru as he could be the ideal leader for my team.

I've been following Ekiru's progress in the last year and he's been nothing short of incredible.

In 2017 he won the Seville Marathon in 2:07 while doing all the pacing and dropping the lead pack one by one in the last 12k.

In 2018 he overtrained and had to skip the spring season, then he came back and won a half in Sand Diego, in 1:01. Soon after that, the Titus Ekiru show began.

He won Ciudad de Mexico marathon in 2:10 (2300m altitude,hilly course), by 2 minutes, running the second half in 1:04 low. After that in December, he won the Honolulu marathon in really windy conditions on a tough course in 2:09 flat with a big negative split, winning by more than 4 minutes. On both days he was in 2:05 shape on a good course with good weather.

Fast-forwarding to today, he won the Milano Marathon in 2:04:46 under damp conditions, running the last 15km in front, by 2:30 minutes ahead of nobody else than Evans Chebet. He was the only one to negative split the race, while other recorded big positive splits or completely cracked. 5th place ran (1:02:30-1:11). Take him on a slightly faster course with better weather and the best in the world and Ekiru is a 2:03 runner, no doubt about it.

What's interesting, Ekiru doesn't keep just winning, but winning big by enormous gaps, front-running those races. One to watch for the future, the guy is a beast.

Agreed that Ekiru is a big prospect, and best of luck to you!

I'm curious: what are your goals with this training group? Are you planning to focus on Kenyan runners or expand to other nationalities (sorry if I missed this, but I'm not sure what nationality you are, besides "Mzungu"). It seems that the Kenyan runners with whom you are associated are well set already with good coaching, training facilities, and world-class training partners. What would your group add or do differently?

Once again, thanks for sharing all of the details you have!

Tue, 09.04.2019

AM Track: 3km warm-up(15min) + 15x1k w/2' recovery + 3km cool-down(15min) . Total : 27km in 1h42min

Splits: 2'50 / 2'52 / 2'50 / 2'53 / 2'52 / 2'52 / 2'51 / 2'50 / 2'49 / 2'50 / 2'47 / 2'45 / 2'45 / 2'48 / 2'44

2' recovery after each km repetition (around 400m each time)

PM : Rest

------------------------------

Day's total 27km, altitude 2200m . Weather : AM +17C, partly cloudy

19 days to go!

brackish wrote:

Agreed that Ekiru is a big prospect, and best of luck to you!

I'm curious: what are your goals with this training group? Are you planning to focus on Kenyan runners or expand to other nationalities (sorry if I missed this, but I'm not sure what nationality you are, besides "Mzungu"). It seems that the Kenyan runners with whom you are associated are well set already with good coaching, training facilities, and world-class training partners. What would your group add or do differently?

Once again, thanks for sharing all of the details you have!

My goals with this training group would be to expand the running community and give young guns a chance to shine bright.

I am european, and any other guys from other nationalities are welcome if they are good enough and ready to commit to a kenyan lifestyle.

My group won't necessarily do something so different or better than what NN are providing, let's be serious, but as a group can't have an unlimited number of members, i'm just trying to give more athletes a chance to prove their mettle and give others the opportunity of leadership/role models. Basically the aim is to change some lives and create some jobs within the group and some good story and memories, of course.

Probably yes, having it in mind that the RAK 2019 winner will be pacing

Does Kipchoge (and the group) always do these sessions totally fasted? I.e. even no tea/sugar or sports drink in the AM before starting or throughout? Or does that only apply to steady/easy runs?

Do you think the Saints are safe now, given their easy run-in?

Mzungu in Iten wrote:

My goals with this training group would be to expand the running community and give young guns a chance to shine bright.

I am european, and any other guys from other nationalities are welcome if they are good enough and ready to commit to a kenyan lifestyle.

My group won't necessarily do something so different or better than what NN are providing, let's be serious, but as a group can't have an unlimited number of members, i'm just trying to give more athletes a chance to prove their mettle and give others the opportunity of leadership/role models. Basically the aim is to change some lives and create some jobs within the group and some good story and memories, of course.

I like your plan and hope it works out for you.

Fasteder wrote:

Does Kipchoge (and the group) always do these sessions totally fasted? I.e. even no tea/sugar or sports drink in the AM before starting or throughout? Or does that only apply to steady/easy runs?

Sometimes they do some of their AM sessions fasted, for specific adaptations of the metabolism. However, most of them are done in the first part of the training cycle (base building). In the weeks preceding the goal races they quite do the opposite and try to recreate the conditions before the race, with the same nutrition and hydration, waking up very early, etc (especially before the last 3-4 long runs).