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recovery runs are crazy slow ~5 min/km... 20km total that day, 2 x 10 km.
<a href="http://www.youtube.com/watch?v=i6BhpUWuxpY" target="_blank">http://www.youtube.com/watch?v=i6BhpUWuxpY</a>
i guess it's not a travel though, really close, if he caught that a tenth of a second earlier it'd be a travel. makes it even more impressive.<a href="http://www.youtube.com/watch?v=EbQp1ychWUQ" target="_blank">http://www.youtube.com/watch?v=EbQp1ychWUQ</a>
u better get infront of him before half court or else its too late lol
A good day of training was worth little on its own, but a good month was worth plenty. Slowly by slowly, the athlete’s shape came. “Every session is a building block,” Sang said.
Valentijn Trouw, Kipchoge’s Dutch manager, told me something else interesting: He thought Kipchoge never killed himself in training. The only day on which he would drain every resource he possessed was on race day. “Never 100 percent in any session,”
“Work hard,” he said. “But not every day.”
Before a few months ago, Kipchoge had never run on a treadmill, had never undertaken a VO2 max, lactate threshold, or running economy test, and had rarely worn a heart-rate monitor. Kipchoge’s technology-light approach is the norm among East African marathoners, in my experience. When I stayed in Kapng’tuny, where Geoffrey Mutai and the marathon world-record holder Dennis Kimetto trained in a large group without a coach, the program was set by senior athletes, and workouts were meticulously recorded, by hand, in exercise books. Indeed, Kipchoge has a book containing 14 years’ worth of workouts stored this way.
Some guy who saw me jump, told me i dont really use my stretch reflex when im doing a running vertical with both legs, so it doesnt look that explosive.
alright, i'm enjoying running and want to do more. time for a goal. there are no races in islamabad, so i'm gonna have to do time trials on my own. c'est la vie.
TENTATIVE PLAN SUBJECT TO CHANGE AFTER I COME DOWN FROM THE EXTREME TRAINING ITCH I AM CURRENTLY EXPERIENCING:
GOAL 1: sub-23:00 5k by 21 december
GOAL 2: sub-21:00 5k by 21 february
GOAL 3: sub-20:00 5k by 21 april
GOAL 4: run in the khunjerab pass 10k next summer (http://www.irunforsmile.com/khunjeravpassmarathon/)
currently i'm running 10-15km/week and can comfortably run under 25:00 on the track. first order of business is to continue building an aerobic base.
plan to meet GOAL 1 will be as follows:
- build up weekly distance to 25km/week, 4-5 days running/week
- one day/week of 500m tempo practice at 4:30/km pace (e.g. 500m x 6 in 2:15 with 90s rest)
- yoga/HIIT/gymnastics 1-2 days/week (continue rehabbing shoulder)
- test right before vacation
if my brother gets his visa a few days of that will be replaced by some high-ish altitude hiking. will probably not train much while home for the holidays, apart from long walks.
then, plan to meet GOAL 2 will be as follows:
- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test
plan to meet GOAL 3 will be as follows:
- build weekly distance to 50km/week
- one day/week of 1km tempo at 3:58/km pace
- one day/week of 500m tempo at 3:48/km pace
- yoga/HIIT/gymnastics 1-2 days/week
- test
plan to meet GOAL 4 will be as follows:
- suffer. the khunjerab pass is at 4,700 meters/15,400 feet. i was there in august and even just walking around made me a little lightheaded. the marathon, which i won't attempt, gains 2300m. not sure how much gain on the 10k. in any case the point will be to finish.
BW: 88.9kg
Activity:
Misc:
Diet Compliance: 18/18
Mobility:
Rest.......
Will spend some quality time with the foam roller and the TENs but so far surprisingly no (D)oms?
