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December 2004 training of Augustine Choge and Isaac Songok
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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M:
45:00 easy
T: Striding
E: 30:00 easy |
M:
40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals |
M:
60:00 average
T: 1:30 gym
E: 30:00 easy |
M:
45:00 easy
T: 40:00 high
E: rest |
M:
10K trial
T: rest
E: rest |
M:
45:00 easy
T: 12 x 200m hills
E: 30:00 easy |
M:
45:00 easy
T: rest
E: 30:00 average |
M:
40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals |
M:
40:00 easy
T: 30:00 high
E: 40:00 exercises |
M:
45:00 easy
T: 1:30 gym
E: 45:00 easy |
M:
45:00 easy
T: 30:00 high
E: rest |
M:
1:30
T: rest
E: rest |
M:
60:00 average
T: 1:30 gym
E: 45:00 easy |
M:
40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals |
M:
45:00 average
T: Striding
E: 30:00 easy |
M:
45:00 easy
T: 12 x 200m hills
E: 30:00 easy |
M:
60:00 average
T: rest
E: rest* |
M:
45:00 easy
T: 30:00 average
E: rest |
M:
1:30
T: rest
E: rest |
M:
40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals |
M:
40:00 easy
T: 40:00 easy
E: rest |
M:
45:00 easy
T: Striding
E: 30:00 easy |
M:
45:00 easy
T: 12 x 200m hills
E: 30:00 easy |
M:
45:00 easy
T: 1:30 gym
E: rest |
M:
45:00 high
T: rest
E: rest** |
M:
60:00 average
T: rest
E: rest |
M:
45:00 high
T: rest
E: rest |
M:
60:00 average
T: rest
E: rest |
M:
40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals |
M:
45:00 easy
T: Striding
E: rest |
M:
30:00 average
T: 1:30 gym
E: 45:00 easy |
M:
45:00 easy
T: 30:00 high
E: 35:00 exercises |
M:
12K trial
T: rest
E: rest |
*Off
most of the day at the wedding of 1:43 800m runner Wilfred Bungei.
**Home for Christmas now through Tuesday the 28th
M:
Morning session, usually starting a little after 6:00 a.m.
T: Ten o' clock session, usually starting a little after 10:00 a.m.
E: Evening session, usually starting between 4:15 and 4:30 p.m.
Easy:
On the basis of the runs I did with them — only when their
schedule said "easy," that is — they really go really
easy. These runs felt easy to me, in 17:45 5K shape at the time
of my visit, even before I had acclimatized to the 8,000 feet of
altitude, so imagine how easy they are for these guys.
Striding:
They warm up with a little easy jogging, then do a series of striders
that emphasize various aspects of the gait cycle.
Fartlek:
Done after a 10- to 20-minute warmup. Sometimes Colm O'Connell follows
them in his car and indicates via car horn beeps when to go fast
and slow. Otherwise, they make it up as they go along.
Diagonals:
After a brief warmup, they go to a playing field, stride quickly
from one corner to the other, jog the goal line to the other corner,
stride quickly, jog along the goal line, etc., for the prescribed
time.
High:
After a brief warmup, sustained fast. Sometimes O'Connell follows
them in his car.
Gym:
I never got a straight answer on what goes on here. O'Connell said
vaguely they rotate among various machines, be they cardiovascular
or weight equipment.
Exercises:
Different from striding in that these are more exaggerated form
drills.
Hills:
This is up the ridiculously steep hill by the St. Patrick's gates.
On the one I observed, they did 15 repeats instead of the prescribed
12.
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