What we can learn from Geb's record

Attention, Attention, will Ryan Hall please report to the track.

I learned Geb is a beast.

That EPO is Great Stuff.

I learned to how to put the hammer down at 1hr 47 min into marathon next time I'm running neck and neck with James Kwambai at 4:43 pace. I didn't know this before, things will go good for me now.

Actually, what we learned is that traditionally the marathon was the escape for people who didn't have elite-level speed (hate to pick on you wejo, but you fall into this category). But, that is not the case anymore. Now, people will need to move to ultramarathons to escape speed-killers the likes of Wanjiru and host of other Africans capable of running sub 2:07.

The 2:20 marathoner would be almost 3.5 miles behind Geb. 3.5 MILES. The modern elite marathoner needs to be capable of running 2:07-8 at any given time (like Beijing) to be a contender.

asdsad wrote:

The 2:20 marathoner would be almost 3.5 miles behind Geb. 3.5 MILES. The modern elite marathoner needs to be capable of running 2:07-8 at any given time (like Beijing) to be a contender.

yes. it was erie to watch the medal ceremony going on while in the background you could see all of the finishers, still in the sub 230 category, coming across the finish line.

What I want is a book referencing Geb's training methods. Assuming he's not doped out on EPO, I want to start following his training ideas and advice. Screw Pete Ptzinger or the 10-week program to successfully completing your first marathon. Matter of fact, screw all American ways of coaching. I want to pick the brain of the coaches over there.

I am still trying to comprehend that Geb ran the equivalent of 105 440's consecutively at 70.75 seconds per lap.

It is like trying to comprehend infinity.

I understand that this is tough to comprehend and all - but why does somebody say this every single time the world record is broken? He had already run just 27 seconds slower - so why haven't you been trying to comprehend somebody running 105 440's consecutively in 71 seconds each? Is it that much more difficult to comprehend?

Because we were reminded of it on Sunday. We all understood it beforehand but someone setting a world record brings it to mind and forces us to think about it all over again.

Training is easy. Response to training and remaining injury free is hard. He does two things that some of you can't get through your thick headed skulls:

1. Resistance Training: Plyometrics and gym work.

2. Sprints multipe times a day: 100m repeats full recovery (aka: strides)

He doesn't do anything that much different than many other guys are out there doing. The big difference is the resistance training and even the 100m strides (for the marathoner). A marathon runner is still a runner and every runner needs to keep in mind that it's your legs that do the running not your heart/lungs. Sprints, plyos, resistance training...is training for your muscles.

His training is no different than many others:

Posted to Powerbar website:

Monday

am: 60 min -- fartlek (17km)

pm: 50 min (12km)

Tuesday

am: 70 min (18km)

pm: 10km "easy" + 10x100m sprints

Wednesday

am: wu/cd + 48 min tempo (15km)

Thursday

am: 80 min (20km)

pm: 10km "easy" + 60 min in the gym

Friday

am: 75 min (18km)

pm: 10km "easy" + 10*100m sprints

Saturday

am: 6*2km @ 5:40 min w/ 3:00 min recovery

pm: 43 min (10km)

Sunday

am: 90 min (25km)

Total: ~191km/~120miles

Posted to "Training of Champion Middle Distance Runners":

Haile Gebreselassie trains twice a day (at altitude) running about 150 - 200km (94 - 125 miles) during the winter, but less during the racing season).; 5 x 2000m in 64 or 65seconds a lap. (close to 10,000m pace)

8 or 10 x 1000m in 2 min 28 seconds with 3 min recovery. (close to 5000m pace)

3x2000s at 5:05 w/ 3 min. rest.

Regularly undertakes plyometric sessions

Trains with light weights with a high number of repititions

Regularly does strides ( 100 meters), after training sessions (this may partly explain his incredible speed for a distance athlete)

You are absolutely right. In any case Geb is a machine, a marvel of nature.

That says he does his 15k tempo in 5:09 pace, which is a lot slower than marathon pace. Is there an accepted pace for tempos?

You know people we once thought of Jim Ryun as god on the track. Sure he never ran superior times in the 5 and 10k, but lets think here.

He once did a workout of 40x400m repeats. People thought him to be absolutely crazy for doing this, as most workouts topped out at 20 repeats. He did this with 1 min break between 1 through 10, then a 5 min break, then again 1 minute rest for for 11-20, 5 min break, and again, 1 min break 21-30, 5 min break, then again 1 minute break 31-40. That is a total of 45 minutes rest.

His average time, 70seconds per 400m.

Geb just ran 105 at 70.75 seconds, with um... zero rest.

I know that running has come a long way since the 60s, and 70s but honestly, this is pure madness.

wow! that really puts it in perspective. amazing.

Posting an 80 then following it with a 60 is the same as two 70s....

That's one week. I wouldn't take much from it. Who's to say he didn't start at 5:30 pace and end at 4:30 pace? Maybe it was hilly, or at altitude. It's only one week.

Ticktock wrote:

That says he does his 15k tempo in 5:09 pace, which is a lot slower than marathon pace. Is there an accepted pace for tempos?

Runningart2004 wrote:

That's one week. I wouldn't take much from it. Who's to say he didn't start at 5:30 pace and end at 4:30 pace? Maybe it was hilly, or at altitude. It's only one week.

Ticktock wrote:

That says he does his 15k tempo in 5:09 pace, which is a lot slower than marathon pace. Is there an accepted pace for tempos?

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Good stuff here.

you just compared a workout to a race? You might as well talk about how geb ran a marathon faster than El G runs for an hour on an easy training run (3:00 -3:10/km).

?? wrote:

You know people we once thought of Jim Ryun as god on the track. Sure he never ran superior times in the 5 and 10k, but lets think here.

He once did a workout of 40x400m repeats. People thought him to be absolutely crazy for doing this, as most workouts topped out at 20 repeats. He did this with 1 min break between 1 through 10, then a 5 min break, then again 1 minute rest for for 11-20, 5 min break, and again, 1 min break 21-30, 5 min break, then again 1 minute break 31-40. That is a total of 45 minutes rest.

His average time, 70seconds per 400m.

Geb just ran 105 at 70.75 seconds, with um... zero rest.

I know that running has come a long way since the 60s, and 70s but honestly, this is pure madness.