And then add in that little bit extraCookster15 said:No, the Africans work just as hard but are more genetically talented. In the past the African runners didn't employ the same science to their training as runners from Western nations did. Now they do. We see the incredible results when you combine optimal genetic talent with optimal sports science. 2:01:39? Just incredible that's 2:52 / km for 42.2Km. I shake my head.More Strides than Rides said:Just seeing this now. The article is just wrong. Many coaches point to the jump in Marathon performances to harder and longer runs. 40k at 96-98% of race pace...gregrowlerson said:Not so different nowadays...noddy69 said:It's not unusual at all for marathon runners to only hit 80% on interval training efforts. His maximum effort for intervals is way above what he could sustain for a marathon .Bolder said:Kipchoge has been getting a ton of positive press, including a rather credulous article in the NYT (which should know better) https://www.nytimes.com/2018/09/14/sports/eliud-kipchoge-marathon.html
In which we read this quote: Bedford, the London Marathon director, said, “In the eyes of people who know and understand the sport, there is no doubt at all that he is anything other than clean, legitimate and honest.”
Seriously? The guy goes from a 5k specialist (and a very good one) to winning what, 9 marathons in a row and obliterating the record. Plus Kenyan.
Here is Kipchoge's magic formula. Train less hard: But perhaps what is most unusual about Kipchoge, 33, and his diet of monastic extremes is the one thing he does not do: overextend himself in training. He estimates that he seldom pushes himself past 80 percent — 90 percent, tops — of his maximum effort when he circles the track for interval sessions, or when he embarks on 25-mile jogs.
No one but a complete amateur who didn't know what they were at would run at race pace on a long run as training either for any amount of time. Marathon pace is very different to 10k/5k, so his training intervals on the longer runs would be at possibly 80%, which would be marathon paced efforts.ie not overextending himself.
Seriously the guy is doping to the gills but he still needs to train right.
Kipchoge doesn't train less hard. his training log shows pretty intense training. Several runs of 40k, and every third run 30k or 40k long tempos. (his pre 2017 log is available http://www.sweatelite.co/eliud-kipchoge-full-training-log-leading-marathon-world-record-attempt/All the best Kenyan use the same course for the fastest 40 km before the race.
The course start at an elevation of 2020m, there are 20 km hilly finishing at 2195m, then they turn coming back.
This means the second half is globally downhill, and normally becomes faster than the first half of one minute - one and half minute.
I consider the difference per km, compared with the same effort at sea level on tarmac, of about 6 seconds : 3 seconds for the altitude (no more, for athletes born and living at the same altitude, or higher), and 3 seconds for the lack of grip (they run on rough roads, with training shoes, and normally the difference between one km on tarmac and one km on rough road is about 3 secs).
The best times ever in that course are :
Wilson Kipsang 2:03:32, 5 weeks before the WR in Berlin (2:03:23)
Abel Kirui 2:04:57 before London 2012 (when he had helycobacter)
Abel Kirui 2:05:57 before Chicago 2016 (he won)
Moses Mosop 2:07:15 in 2011 before Boston, when he ran 2:03:06: Till that time, nobody had run under 2:10, but after his training many athletes started to run 40 km very much faster than before.
Geoffrey Kirui ran 2:07:30 before winning Boston this year.
About the ladies, we have Mary Keitany in 2:18:36 before winning London in 2012 (2:18:37), Rita Jeptoo in 2:19:32 before winning Boston 2014, Florence Kiplagat 2:20:13 before winning Chicago last year.
We can say that, at 98% of effort, athletes can run about the same time they can have in competition.
This means that, from 40 to 30 days before the race, all the best runners in the world can run 40 km at 96-98% of max Marathon pace :
The time of Wilson (2:03:32), if we consider the difference of 6 seconds per km, can be like 1:59:30 - 2 hours at sea level, and this means a full Marathon between 2:06:20 and 2:07. If we compare this with the final performance of 2:03:23, we can see a difference of about 3 minutes, that in percentage is between 2.5 and 3% of the Marathon Speed.
This is the most important training before a Marathon, and the main reason of the difference in the performances between African and American runners in Marathon, when they have the same value in shorter distances.
A well trained Kenyan with 28:00 PB in 10 km can run 2:07, a "well trained" American with 28:00 is happy to run 2:11, because his long run NEVER is at the level of the final goal (both as speed and distance).
I hate this "He/they (whoever)' is better because they train easier. Doping or not, the dudes work hard. They work harder than anyone else in the world.