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

*fasted

- what a typo for a running forum.

"Another hypothetical question: how good do you think Mo Farah can be at the marathon?

Not too much better (Farah ran 2:08:21 in his only career marathon in London in 2014). Maybe he can run, of course, between 2:05-2:06. But I don’t think he can become an absolute winner [in the marathon]. No, his way of running is very tough and strong, but it is not the best way of running a marathon. The best marathon runners have more [stride] frequency than him, and also, their form of running is not so circular. For example, compare his mechanics to Eliud Kipchoge."

Andy.Arnold.Renato.Fan.Club.com wrote:

spam spam spam spam spam

Does Kipchoge record his workouts in a notebook, or does someone else do this for him?

Also, does he design his workout schedule himself?

Mzungu in Iten wrote:

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).

So in these last few weeks the crew will be up at 3 or 4 in the morning to fuel before the Tuesday/Thursday/Saturday sessions?

Is Kamworor already back to training with the group, or is he taking a break after world cross? Any idea what he plans to race on the second half of this year? I’d like to see him give a fast marathon course like Berlin a try!

Predictions:

1st - Mo Farah - 2:04:14

2nd - Eliud Kipchoge - 2:04:28

3rd - Tamarit Tola - 2:04:31

4th - Daniel Wanjiru - 2:05:05

5th - Kitata - 2:05:06

6th - Geremew - 2:05:16

7th - Kipsang - 2:06:54

8th - Kiptum - 2:07:30

9th - Wasihun - 2:07:38

10th - GEBRSELASSIE - 2:09:04

Thu, 11.04.2019

AM : 30km long progression run in 1h37min. ( undulating road course) + 2km wu/cd in around 10min each

5km splits: 17'53 / 16'55 / 16'24 / 16'00 / 15'14 / 14'52

PM : Rest

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

Day's total 34km, altitude 2200m . Weather : AM +15C, partly cloudy

Note : Last km was completed in 2'54" . Only Kipchoge, Kirui, Kipketer and Kiprotich finished in the first group with the first 2 sharing most of the pace.

Patrick Sang writes all the workouts for the entire group. Kamworor and R.Kwemoi are back with the group but only doing the recovery, easy runs. Today they ended the run at around 20k. Kamworor will plan his future races with Sang in the upcoming weeks, nothing sure yet.

And yes, some of them who are preparing for a goal marathon do wake up 3 hours earlier than usual before some long runs or key sessions, however only 3-5 times per an entire cycle as race day draws closer.

17 days to go!

Yeasterday I read Augustine Choge will line up in Paris this weekend. I hope he is healthy then they could run maybe well 2:06-2:07. Could be a nice race also Morris Gachaga (59:22) gives his marathon debut.

Germandistancerunner wrote:

Yeasterday I read Augustine Choge will line up in Paris this weekend. I hope he is healthy then they could run maybe well 2:06-2:07. Could be a nice race also Morris Gachaga (59:22) gives his marathon debut.

Indeed, Augustine Choge will line-up in Paris on sunday. Given it is expected great weather and that he had very good and consistent training, i'm confident Choge can run a 2:06 or even a bit below that.

I don't know about Gachaga's training but he can deliver some great things for sure, if everything is well with him, a 2:06 even a 2:05 can be possible.

There will be a strong challenge though from Paul Lonyangata, the defending champion who can run 2:05-2:06 too. I also expect Hillary Kipsambu to challenge for the win. However, the main favourite will be Asefa Mengstu Negewo of Ethiopia.

Does Kipchoge's group do any ancillary training (weights/core/plyos, etc.)?

Mzungu, thank you so much for all of this.

Ancil wrote:

Does Kipchoge's group do any ancillary training (weights/core/plyos, etc.)?

Answered earlier: "They also use to do some stretching, weights, mobility exercises, however, they are done especially in the first 2-4 months of training cycles during some easy days. They sometimes stop to stretch for a few minutes between the warm-up and the start of a workout."

Sat, 13.04.2019

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

Splits: 2'52 / 2'53 / 2'51 / 2'53 / 2'52 / 2'53 / 2'51 / 2'52 / 2'48 / 2'50 / 2'49 / 2'50 / 2'49 / 2'47 / 2'46

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

PM : Rest

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

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

15 days to go!

Mzungu in Iten wrote:

Germandistancerunner wrote:

Yeasterday I read Augustine Choge will line up in Paris this weekend. I hope he is healthy then they could run maybe well 2:06-2:07. Could be a nice race also Morris Gachaga (59:22) gives his marathon debut.

Indeed, Augustine Choge will line-up in Paris on sunday. Given it is expected great weather and that he had very good and consistent training, i'm confident Choge can run a 2:06 or even a bit below that.

I don't know about Gachaga's training but he can deliver some great things for sure, if everything is well with him, a 2:06 even a 2:05 can be possible.

There will be a strong challenge though from Paul Lonyangata, the defending champion who can run 2:05-2:06 too. I also expect Hillary Kipsambu to challenge for the win. However, the main favourite will be Asefa Mengstu Negewo of Ethiopia.

Lonyangata broke his arm and had surgery two weeks ago. Apparently was in great shape. Amazingly still intends to run tomorrow.

I wonder if one of his training partners - Cyrus Ruto - being busted for peds will effect his performance?

Remember that Kenya has signed into law a requirement that caught dopers go to prison now.

They are not training partners, just doing some of the easy runs with the group. They live in separate camps. It's beyond Sang's power to control whatever each athlete is doing individually. IF he did something wrong, it was his own choice and will suffer the consequences.

Mzungu in Iten wrote:

Sat, 13.04.2019

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

Splits: 2'52 / 2'53 / 2'51 / 2'53 / 2'52 / 2'53 / 2'51 / 2'52 / 2'48 / 2'50 / 2'49 / 2'50 / 2'49 / 2'47 / 2'46

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

What general pace and/or effort are the warm ups and warm downs?

Curious` wrote:

Mzungu in Iten wrote:

Sat, 13.04.2019

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

Splits: 2'52 / 2'53 / 2'51 / 2'53 / 2'52 / 2'53 / 2'51 / 2'52 / 2'48 / 2'50 / 2'49 / 2'50 / 2'49 / 2'47 / 2'46

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

What general pace and/or effort are the warm ups and warm downs?

Going out on a limb here, but 8 minute miles for a 2:01 thoner is a easy pace.