His 3k reps between 4:36 and 4:47 pace, which I suppose is slightly less than HM pace. I know its at altitude, but really have no way to conceptualize how hard this would be for him.
His 3k reps between 4:36 and 4:47 pace, which I suppose is slightly less than HM pace. I know its at altitude, but really have no way to conceptualize how hard this would be for him.
How much would one love to 'work' 2 hours a day and push hard only 2 times a week, it's a dream job. Has time for family, friends, sleep, hobbies, etc. I totally envy him.
Mzungu in Iten wrote:
Tue, 26.02.2019
AM Track: 3km warm-up(14min) + 5x(3k hard - 1k easy) , 3km cool-down(15min) . Total : 26km in 1h33min
Splits: 8'54 / 8'49 / 8'37 / 8'40 / 8'35
Easy km's after each rep 4'00-4'15
PM : Rest
------------------------------
Day's total 26km, altitude 2200m . Weather : AM +15C, cloudy, windy
Let's analyse it a bit. Those repetitions are all between 2:01-2:05 marathon pace. Considering the altitude and the wind it might have been challenging, but nothing crazy. Probably worth as an average of 2h flat marathon pace at sea level.
However 3000m repeats are a lot tougher than 1000m repeats. I rate it 7/10, hard but definitely doable.
Easy money wrote:
How much would one love to 'work' 2 hours a day and push hard only 2 times a week, it's a dream job. Has time for family, friends, sleep, hobbies, etc. I totally envy him.
It's true. Most of these runners have it so easy. Bekele and Haile have more challenging lives. They don't sit down scratching there backsides all day. They are the greatest runners but not only that, they are running businesses and doing loads for the Ethiophian economy growth. Their days are always full. If you go to the NOP, how many people there are contributing to society and it's growth?
Because by doing so they get to reach their best. Bekele lost his motivation and hunger lately. He wants great things but wouldn't dedicate and commit to proper training all year round. No excuses, it's his choice, he never was strong mentally, in total contrast to Kipchoge.
I'm afraid he will really have to be in monstrous shape. Oposition will be tougher than ever. I'm sure Farah and Kitata will be ready to drop a 2:03 and Kipsang/Kiptum/Geremew/Gebresilase will act as the dark horses. Actually the only way to not be bothered by them and have to watch their moves will be to race the hard way, which is CRAZY FAST. And see who is around if anyone at 30k or so. Why accept a steady pace so they are comfortable and risk them to gang up on you? Open in 60:45-61:00 and it's game on, no point in a 62-63 first half to make Mo's game and approach his territory, really.
If he's close to last year's shape, he'll have no problems with this field. (He has to slow down or have a bad buildup eventually, but these 'on the ground' reports so far don't give an indication this year will be it).
He ran a ~60:30 second half after a 61 in Berlin. Would anyone be able to live with a 60:30 second half even after a 63 in London?
Sair wrote:
If he's close to last year's shape, he'll have no problems with this field. (He has to slow down or have a bad buildup eventually, but these 'on the ground' reports so far don't give an indication this year will be it).
He ran a ~60:30 second half after a 61 in Berlin. Would anyone be able to live with a 60:30 second half even after a 63 in London?
Actually one of them might really be 'in the zone' on the day and be able to.
Last year, Kitata opened in 61 and ended in 63:49. Considering it was really hot and horrible pacing it was really really good. If he toes the line as fit as last year, with good pacing and weather, i wouldn't put it past him to open in 60:30 and finish in 63 or vice versa.
My point is, why would Kipchoge risk that when he can open in 60:45-61:00 and after the pacers drop off to drill into the race and keep the pace relentless until they all crack.
Today, Eliud Kipchoge & his group had a 40km long progression run. The pack was huge at the start, up to 50 athletes but in the end there were scattered across the undulating road in tiny groups. Weather was great, partly sunny and +15C. 40 km in 2h15min. Splits : 18'12/17'21/17'02/16'50/16'48/16'36/16'39/15'42. + 1km wu/2km cd at around 5'/km.
Thank you, Mzungu! Keep the updates coming, we appreciate it a lot. It's not very often we get such insight in an elite's training.
Jealousy wrote:
Because by doing so they get to reach their best. Bekele lost his motivation and hunger lately. He wants great things but wouldn't dedicate and commit to proper training all year round. No excuses, it's his choice, he never was strong mentally, in total contrast to Kipchoge.
Lol
"Never was strong mentally"
Bruin76 wrote:
Thank you, Mzungu! Keep the updates coming, we appreciate it a lot. It's not very often we get such insight in an elite's training.
Agreed 100%! Thank you!
Sat, 02.03.2019
AM Track: 3km warm-up(15min) + 10x1k w/3'recovery , 3km cool-down(15min) . Total : 22km in 1h27min
Splits: 2'46 /2'48 / 2'49 / 2'45 / 2'45 / 2'44 / 2'47 / 2'45 / 2'43 / 2'38
3' recovery after each km repetition (around500m-700m each time)
PM : Rest
------------------------------
Day's total 22km, altitude 2200m . Weather : AM +15C,partly cloudy
Mo Farah is currently in Africa training hard for London, which he is hoping to win after his Chicago performance and European record
Looks like 2:02 shape already. Looking forward to see Farah&Kipsang on Sunday at the Big Half to assess their fitness.
Tue, 05.03.2019
AM Track: 3km warm-up(15min) + 15x1k w/1'30 recovery, 3km cool-down(15min) . Total : 25.5km in 1h35min
Splits: 2'54 /2'55 / 2'54/ 2'51 / 2'55 / 2'51 / 2'52 / 2'50 / 2'51 / 2'51 / 2'53 / 2'52 / 2'50 / 2'53 / 2'48
1'30 recovery after each km repetition (around 300m each time)
PM : Rest
------------------------------
Day's total 25.5km, altitude 2200m . Weather : AM +15C,partly cloudy
Mzungu in Iten wrote:
Tue, 05.03.2019
AM Track: 3km warm-up(15min) + 15x1k w/1'30 recovery, 3km cool-down(15min) . Total : 25.5km in 1h35min
Splits: 2'54 /2'55 / 2'54/ 2'51 / 2'55 / 2'51 / 2'52 / 2'50 / 2'51 / 2'51 / 2'53 / 2'52 / 2'50 / 2'53 / 2'48
1'30 recovery after each km repetition (around 300m each time)
PM : Rest
------------------------------
Day's total 25.5km, altitude 2200m . Weather : AM +15C,partly cloudy
Wow! He's certainly putting in the long sessions!
Yeah, his consistency is simply incredible, week after week, workout after workout. I'm sure it will be a 'beautiful' race in London. I just hope weather and pacers won't spoil the race for once!!
I want to see Eliud Kipchoge do well at 2020 Olympics. All out Marathons take a toll on everyone. I do not believe anyone has raced three sub-2:05 Marathons over a 12 month period. I hope Eliud Kipchoge races Marathons only to win between now and 2020 Olympics. He is getting older.
Mzungu in Iten wrote:
Tue, 05.03.2019
AM Track: 3km warm-up(15min) + 15x1k w/1'30 recovery, 3km cool-down(15min) . Total : 25.5km in 1h35min
Splits: 2'54 /2'55 / 2'54/ 2'51 / 2'55 / 2'51 / 2'52 / 2'50 / 2'51 / 2'51 / 2'53 / 2'52 / 2'50 / 2'53 / 2'48
1'30 recovery after each km repetition (around 300m each time)
PM : Rest
------------------------------
Day's total 25.5km, altitude 2200m . Weather : AM +15C,partly cloudy
Well…..this is not something special fast done by Kipchoge…...only a routine workout.
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