The Basics Explained

THE title of the blog is actually the direct heading of text taken from Toby Tanser's book, "More Fire". (Check out the previous blog: How to Adopt a Kenyan Training Method to get a background on this book.)

There are some basic measures the Kenyans, as a whole, take when training on their own and at the Armed Forces camps discussed in the book. While, seemingly common sense in nature, sadly enough- these priniciples aren't commonplace in many endurance programs here in the USA.

"The Basics Explained" is taken in paraphrased form from More Fire which is available at Amazon.com. Not a physiology book, or a training manual, More Fire simply puts you "there".

Remember, these aren't any of my original thoughts: all of the following is taken from Tanser's book. However, I feel strongly enough about the information in the book, that I had to share it.

"The Basics Explained"
Keep in mind, when reading literature about Kenyan's training in Kenya, 90% of the runs are done on soft surfaces and even their track-work is done on dirt track- many of which are weathered and rutted.


LONG RUNS
Run for TIME, not DISTANCE- run slowly most of the run, but progress into almost race-pace (presumably 1/2 marathon-10k/5k pace) the last couple of miles.

INTERVALS
Be flexible. Don't worry if you have to shorten the workout if you're feeling crappy. On the same token, don't be afraid to extend the workout a little longer if you're feeling great; the number of reps isn't as important as the value of the workout.

REST DAYS
Don't write these into your program; take them as needed.

HILL WORK
One of the training runs in the book documents a 22k UPHILL run...you might not be able to find such a course in your area, but I bet you can find a treadmill...

TEMPO RUNS
Start SLOWLY and work into a pace that FEELS like race (10k/5k) race effort.

WALKING
Kenyans see walking three hours as nothing; don't be afraid to be on your feet to relax, prepare muscles.

RACING
Race infrequently. The well only runs so deep.

EASY RUNS

ISAAC SONGOK (in the photo to the left) and AUGUSTINE CHOGE run together in Iten, Kenya...and this is verbatim from the book, LORNAH KIPLAGAT often runs almost 9 minute pace on 10k morning runs, yet she's faster than most American men in the 10k+ who hammer 6 minute pace on their "easy days". With this easy running on easy days, these guys are able to assault their workout days; the training efforts most specific to RACING FAST.

"On their easy runs, the pace rarely goes faster than eight-minute miles as they shuffle along the Kenyan roads." Tanser in More Fire.

KEEP IT SIMPLE
"breathe through your nose", "lean forward" and other gimmicks are all unheard of in Kenya.


The next blog entry will look at the training of Ben Limo, Kenyan SupaStar.  His training is the epitome of smart running; and his career has shown the fruits of thy smart training.

RUN(sd).

Progressive Mileage Increase

RUN(sd) E-How Article:
How to Progressively Increase Mileage to Run Fasta'

15 Ways to Adopt a Kenyan Training Method

After finishing the new book by Toby Tanser, MORE FIRE: How to Run the Kenyan Way, I felt a need to share some valuable information from the book which can be applied to runners at any level. Please keep in mind, all of the following information comes from the Tanser book in either quoted or paraphrased form. I was able to purchase the book from the Track and Field News website, www.trackandfieldnews.com and Amazon.com carries the book as well. The book is the best, first-hand look into Kenyan runners I have read and recommend buying the book now if you’re interested in how the best endurance athletes in the world live and train.
Tanser’s last book: Train Hard, Win Easy is no longer in print and if you were to purchase it today, would have a tough time finding it for under $200- so pick this one up while the price is right!

Brief Overview: More Fire: How to Run the Kenyan Way provides a look into the daily lives of the Kenyan runners all of us have seen dominate the world distance running scene. Felix Limo, Paul Tergat, Lornah Kiplagat and Noah Ngeny are just a few of the runners profiled and quoted in the book. Tanser also talks to the coaches that guide these athletes: Brother Colm O’Connell, Renato Canova, Claudio Berardelli and Boniface Tiren to name a few.
The simplicity of the Kenyan life is startling; especially at the training camps that produce the champions. Three times-per-day training: 6 am, 10am and then an evening 4pm session, along with lots of relaxation, walks and socializing consume a typical day. Training camps, often military-sponsored, might include anywhere from 10-100+ world class athletes.
I won’t spoil the entire book, but I will post a couple of gems. I’ll share the lessons that Tanser mentioned at the end of the book: Fifteen Ways to Adopt a Kenyan Training Method and the The Basics Explained. Again, all of the following information is straight out of MORE FIRE: How to Run the Kenyan Way.


Fifteen Ways to Adopt a Kenyan Training Method

1. Injury Prevention

“Kenyans are excellent at resting up if a possible injury pain is noticed.”

2. Simplicity

“Kenyan running is very organic, which in itself is the very essence of the sport”

3. Group Training

“…the power of the group never ceases to be underplayed in improving performance.”

4. Diet

“… three meals per day…Kenyans rarely eat between meals and seldom have desserts.”

5. Don’t Look for Perfection

“Kenyan runners don’t get down in the dumps after a bad performance or session. Being out there and trying means you are a winner and that is the Kenyan Way.”

6. Don’t Add Up Weekly Mileage

“ Most Kenyans only know their mileage as a need to satisfy Western journalists….the focus is to concentrate on the given day.”

7. Choose one Coach, or Training Plan and Stick to it.

Kenyans are very good at following a plan to the T.

8. Block Training

“Kenyans are excellent at realizing the most scientific, effective, superb form of resting the body is to do absolutely ziltch…the term “active rest” does not apply”

9. Don’t Push the Body when Tired

“There is always another day.”

10. Run Off-Road

“ Virtually every single Kenyan criticizes the Western runners for spending too much time on hard surfaces…”

11. Be Optimistic

“Kenyans are extremely positive individuals.”

12. The Secret of Kenyan Mechanics appears to be in the Foot

“Walk around barefoot in the formative years to develop springy levers.”

13. Kenyans, if Given a Choice, Tend to Lean Towards a Lightweight, Flexible Shoe

“If you jump out a window and know there is a trampoline below, then your body does not care about the landing, but if you know there is no trampoline…learn to use your feet to the fullest.”

14. Run to Improve Running

“Yes. As dumb as it sounds.”

15. Nothing Comes Easy

“ To collapse out on the roads with blood in your shoes knowing you gave it your best shot is reward beyond words…”