Tuesday, 21 July 2015

The insanity that was Monaco 2015 and my week in training.

Hey friends,

I'm pretty swamped right now with work as I missed a fair amount during my holiday and I've got a ton of new cold calls to make so I'll try to make this quick and hope that my spelling isn't completely awful. In hindsight I should have probably done this last night but my girl and I had a little date night with some Sushi and a movie, (selfless...actually not that bad, check it out if you don't know what to see next time your out at the theatre). Anyway, I'll get into a quick recap of the craziness that was the Monaco Diamond League Meeting and then break down my training.

Monaco Hurculis Meet

Before anyone reads this who didn't watch the meet, please stop reading and go watch the replay. Most notably the men's and women's 1500m but also the men's 800m. What can be said about these displays of athletics. It's very rare to get a chance to witness an athlete at the very top of their game, in his/her prime running or competing at a level that few if any humans ever achieved. We got to witness this in both the men's and women's 1500's.

In the men's race which I'll link to below Kiprop was on it from the gun and came through the 800 in 1:50, he kept pushing on the 3rd lap and it was clear he was just on another level as he just powered home the last lap in 54 point to run a mid 3:26 and wining by over 2 seconds. It's clear that when Kiprop is at his best nobody on earth can run with him in a time trial type race. Had he been pushed we may have seen something even a little quicker. Does he have the ability to run under El G's WR of 3:26.00? I personally think he has a shot at it but half a second in a 1500 is no small task but seeing him lay waste to the Olympic champion and Farah.....I have to think if he has a pacer that can get him to 1000m then he might have a shot.

On the women's side Genzebe Dibaba just destroyed everyone and put forth one of the most incredible pieces of running in the history of track and field. (Some may think that's a stretch but I don't, I mean that converts to a 4:07 mile....). Going into the race there was talk of a pacer just for Dibaba, and it was clear she was also on it from the gun. I was blown away to see her last 400 split in sub 60. We need to step back and appreciate the quality of athlete that Genzebe is. Obviously she has the pedigree with her sister Tirunesh being an Olympic Champion and the WR holder in the 5000m. But I think Genzebe is even better and will lower that 5000m record to something in the 14:05 range.

Quick takes from these 1500m races

1 - Kiprop should make the WC final fast, if he lets it be a tactical affair then Makloufi, Kiplagat, Souleiman, Centro and a couple others may have a chance but if it's a spicy pace he's on another level. (Don't sleep on Makloufi though, he ran a 2:13 1000m a couple weeks ago and did PB with a 3:28 here).

2 - Centro can't compete with the top of the food chain milers when it's fast. I was really high on him after USA's but here he ran 3:30 and was 10th and got beaten by Willis and Farah....if it's tactical he has a shot but he can't withstand a really hot pace and close like he did at USA's. I wonder if maybe he needs more aerobic strength to hang with a hot pace like that. He has good speed running 1:44 this year for the half mile but I mean Kiprop is in 1:42 shape and I think Makloufi is close to that as well, at least low 1:43.

3 - Our Canadian boy CPT did us proud and ran an incredible 3:34. That's a big PB and he's really leaving his mark in Europe this season. Way to go pal. All of us Canadians are beyond proud of you and can't wait to follow your journey as you continue to roll.

4 - Nick Willis is still a BEAST. I saw a video of him running a 1:46.9 800m time trial in practice so I knew he was fit but running another PB and getting under 3:30 again. This guy is everything that's good about track and field and middle distance running. He's a family man with a great personality and he's so humble. I hope more young athletes look to Nick as a roll model.

5 - I'd hate to be anyone in the final of the 5000m or 10000m in the world champs because Farah's speed is just as vicious as ever. He's a 5000/10000m guy running 3:28. And I mean he led the chase pack and barely got outkicked by the Olympic champ. He's going to destroy everyone and anyone in both those races. The fastest guy in the 5000 who should make the final is Nediku who's run 3:29 high I believe but he's a couple years removed from running a fast 1500m and missed some training after the last 5000m when he fell so I'm taking Farah in the 5 and 10 with ease this year.

6 - Genzebe Dibaba is a special kind of talent that comes along once in a lifetime. That performance was unreal. She has such ridiculous speed endurance and natural turnoever. The other girls don't even appear to be in the same race as her. Like, they had to bring in an 800m specialist to get her to 800 in 2:03/04. After the race I began to think about what she could run for an open 800. You have to think she could be in the 1:55/56 range.

7 - Props to Shannon R. on a new AR. 3:56 is no joke and it didn't get much media but that's a heck of a time. Say what you will about Salazar and the scandal, but it's undeniable they know how to train their athletes. (let's hope it's all above board)

My week in training


13.6 miles easy at 6:35/mile pace. (super hot but a great run) - AM
OFF/Swim - PM


Workout - I did this with the boys from St. Pete Running Company, Chris and Cody. It was a session of 3X(800, 400, 400). with 2 minutes after the 800 and 1 minute after the 400's. Obviously it's hard doing workouts in the heat  down in FL. This was no exception as it was about 36 degrees. I made the call to run it all at 5km pace so 70 second 400m pace. The workout went great and the boys were right there with me and we helped each other get through this one.

11 miles with warm up, workout and cool down - AM


10 miles easy 7 minute pace - AM
5 miles 6:25/mile pace - AM


12 miles steady state around 5:40ish pace. Felt the heat big time + strides - AM


OFF - PM (This was a travel day)


11 miles easy at 6:45 pace with strides -AM


Workout - Carved By The Sea 10k, I wanted one more tempo run before the tely so I jumped into this race and ran what I felt was 5:05-5:08/mile effort. It's a very hilly course but it starts and finishes at the same place so any elevation gain you come back down. It was a nice 32 minute run and I was happy to feel that controlled running a pretty strong effort on that course.

16 miles with warm up, race, cool down - AM

Before I clue this up I want to give a shout out to the New World Running Club. Keith and the gang over there are so nice and accommodating to the runners. I highly recommend if your in the area to join them for a run and talk to the group about joining their club. They put off some great races like Carved by the sea as well as the ultra fast Turkey Tea 10km. Check them out here https://sites.google.com/site/newworldrunningclub/home thanks again guys for everything! :).

Alight folks that it for this kid. I wish you all happy running and a great week. I'll jump on when I get a chance and chat about the tely.

Until then, stay frosty,

Carved by the sea 10k
My girl enjoying the beach

Enjoying the view and contemplating the journey

Me and my boy Dan post race going 1-2

Living on the grind in the new colorway of the Shadow 5000's

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