Sondre Moen will go for Mo Farah's European Record at the Valencia Marathon on Dec, 1st, aiming for a sub 2:05!!

doctorj wrote:

SUPERIOR COACH JS wrote:

I don`t doubt if the workout was legit . I question the choice of speed, length and the fact that it increased the risk

of hitting a previously severe injury only five days after a half race at 1:00 !

Man, you are still butt hurt because he turned you down as a coach. Grow up and mature bro.

I`m really not! )))

In fact Canova`s coaching just proved what I told Moen before about exact individual paces to reach a higher level.

So it just reinforces what I told Moen to do to run faster....... :)

Someone who speaks norwegian can give some takeaways of the podcast?

Thanks so much.

19’15” warm-up (5 km) + 30 km in 1h37’23” (average : 3’14”8) with 10 times 2 km recovery 1 km in : 6’22” / 3’22” – 6’16” / 3’25” – 6’14” / 3’20” – 6’15” / 3’29” – 6’16” / 3’32” – 6’16” / 3’30” – 6’19” / 3’29” – 6’28” / 3’36” – 6’24” / 3’25” – 6’16” / 3’09” (average 20 km fast : 3’06”3 – average 10 km recovery : 3’25”7)

Danguerra wrote:

Someone who speaks norwegian can give some takeaways of the podcast?

Thanks so much.

My language Swedish is very similar to Norwegian language so I understood everything

talked about.

Some takeaways were exactly was I already have talked about . Moen confirmed his increased easy pace in training ( 3:40-3:45 min/km despite being up at over 2000m altitude) to be the main reason together with the emphazising of track 5 k speed in the summer ( He ran 13:20 at 5000m) . Also one funny thing he told about the race he won in Fukuoka marathon . He told that before the race Renato was convinced he would run fast at least about 2:08 but Moen understood after the race that Renato was kind of surprised that Moen did that very fast last 10k and faster at the end . last 5-7 k . )))

Actually there are TWO Men who will be trying for the European Record in this race, Kaan Kigen of Turkey whos has run 59:48 for the Half Marathon and 2:05.27 for the Marathon (Both This Year) will also be trying for the Record.

Why increasing the easy pace was a factor for his improvement?

Danguerra wrote:

Why increasing the easy pace was a factor for his improvement?

Because contrary to what many believes the easy distance pace is of main importance for the result. I use to call it aerobic power pace ( LSD, Long Steady Distance) . Lydiard told himself that he was misunderstood by many that thought his LSD stands for Long Slow Distance . His runners could easily do their normal long runs at a pace of 3:45 min / km( and even down to 3:10 min/ km ) or faster when approaching race season. This most effective aerobic power pace is at about 1 min slower per km than 10 k race pace per km . So a runner like Moen gets best aerobic effect from running at this pace . He has a 10 k best of 27:25 and it`s almost exact 2:45 min/ km and then you add 1 min and you get his best easy pace to be 3:45 min/ km . You think it looks fast to be just an easy distance normal run, but you have to see it relatively. I myself ran 29:51 at 10 k and it`s almost 3 min/ km 10 k race pace and then I ran 4 min/ km at most of my easy runs but with the same effort as Moen at his best aerobic power pace . This is the most effective way to train the aerobic system and it partly explains why it`s possible to run world record times on relatively low mileage if the runner has great talent.

- The Wizard -

I think Kaan Kigen is that Kenya runner Turkey "bought" a couple of years ago?

Money runner wrote:

I think Kaan Kigen is that Kenya runner Turkey "bought" a couple of years ago?

He is from Kenya, not sure if Turkey bought him, more likely he is like most Immigrants who leave their Country looking for a better way of life.

Look at The European Men's Records in the 8 Standard Distances.

800-Kipketer (Born In Kenya) 1:41.11

1500- Farah (Born In Somalia) 3:28.81 (Which is also slightly superior to Cram's 3:46.31 Mile)

3000-Mourhit (Born in Morrocco) 7:26

5000-Mourhit 12:49

10000-Farah 26:46

Half Marathon-Wanders (Born in Switzerland) 59:13, Though Farah has run 59:07 on a slightly aided course

Marathon-Farah-2:05.11

Steeple- Mekhissi 8:00 (Not sure if he was born in France or Morrocco)

So if you look at it if Mekhissi was born in Africa then 7 of the 8 European Records and ALL 8 of the fastest times are African (I think Asia has all 8 Area Mens Records hold by Africans as well) What an aberration in History.

Looked it up, Mekhissi Was Born in France (Reims) so he is the only Native European with a European Fastest time in the Mens Standard Distances, and along with Wanders are the only 2 Native Europeans with European Records in the Standard distances.

https://en.wikipedia.org/wiki/Mahiedine_Mekhissi-Benabbad

Note- The Mile is Also considered a standard distance but Cram's 3:46.31 According to Iaaf Scoring Tables) in Inferior to Farah's 3:28.81, Just like Webb's 3:46.91 is Inferior to Lagat's 3:27.40 or even Lagat's 3:29.30

SUPERIOR COACH JS wrote:

Danguerra wrote:

Someone who speaks norwegian can give some takeaways of the podcast?

Thanks so much.

My language Swedish is very similar to Norwegian language so I understood everything

talked about.

Some takeaways were exactly was I already have talked about . Moen confirmed his increased easy pace in training ( 3:40-3:45 min/km despite being up at over 2000m altitude) to be the main reason together with the emphazising of track 5 k speed in the summer ( He ran 13:20 at 5000m) . Also one funny thing he told about the race he won in Fukuoka marathon . He told that before the race Renato was convinced he would run fast at least about 2:08 but Moen understood after the race that Renato was kind of surprised that Moen did that very fast last 10k and faster at the end . last 5-7 k . )))

Does anyone else find Norwegian and Swedish to be similar like Salmon and Trout

Not that it matters but Cram ran 3:46.32 and there is no way that Benabbad was clean.

Then Tahri Born in Metz France would be the European Record Holder in the Steeple.

douglas burke wrote:

Then Tahri Born in Metz France would be the European Record Holder in the Steeple.

8:01 was Tahri's time.

douglas burke wrote:

Looked it up, Mekhissi Was Born in France (Reims) so he is the only Native European with a European Fastest time in the Mens Standard Distances, and along with Wanders are the only 2 Native Europeans with European Records in the Standard distances.

https://en.wikipedia.org/wiki/Mahiedine_Mekhissi-Benabbad

Note- The Mile is Also considered a standard distance but Cram's 3:46.31 According to Iaaf Scoring Tables) in Inferior to Farah's 3:28.81, Just like Webb's 3:46.91 is Inferior to Lagat's 3:27.40 or even Lagat's 3:29.30

Correction: Mekhissi is not a native European. He was born in Europe but he is Berber - North African.

So interesting! Thanks. You are truly a real magic wizard!

release the blood passport values before the race...

douglas burke wrote:

Actually there are TWO Men who will be trying for the European Record in this race, Kaan Kigen of Turkey whos has run 59:48 for the Half Marathon and 2:05.27 for the Marathon (Both This Year) will also be trying for the Record.

"Of turkey"...hahahahaha

Turkey burger wrote:

douglas burke wrote:

Actually there are TWO Men who will be trying for the European Record in this race, Kaan Kigen of Turkey whos has run 59:48 for the Half Marathon and 2:05.27 for the Marathon (Both This Year) will also be trying for the Record.

"Of turkey"...hahahahaha

Hehe! Yes....Sondre is not made "of turkey..." of course. Well......tomorrow the day

of Valencia marathon is here! Any predictions for Sondre?

- The Wizard -