Two Be Or Not
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PERFORMANCE For more coaching advice, go to athleticsweekly.com Marathon THE SUB2HR PROJECT WAS LAUNCHED RECENTLY AT NORTHUMBRIA Two be or not ...SAILER VICTAH UNIVERSITY AND Dennis Kimetto: DAVID LOWES WAS the world’s fastest is closing in on the THERE TO LISTEN TO two-hour barrier THE VIEWS OF THE STARSTUDDED CAST ILL IT, won’t it, and if so, when? The debate rages over the prospect of the Wsub-two-hour marathon. The simple answer is that it will be achieved, but when, how soon and by what type of athlete is a far less certain prediction. However, at the International Sport and Exercise Nutrition Conference in Newcastle, the topic was given priority with a stellar line-up including Professor Ron Maughan, Professor Andy Jones, The all-time half-marathon While many consider the fi rst athletes and strategic industry Professor Yannis Pitsiladis, Jos best of 58:23 by Zersenay Tadese marathon under two hours is some partners. Pitsiladis, who leads the Hermens and arguably the world’s highlights again what huge time away, the Sub2hr Project project, was the founding member best-ever endurance runner, Haile improvements have to be made to team believe they can achieve this of the International Centre for Gebrselassie. The world record approach and exceed the magical within fi ve years with a dedicated East African Running Science has been revised seven times this two-hour barrier for 26 miles 385 scientifi c approach. The project set up around a decade ago to century and fi ve times over the yards. It may take someone with is the fi rst dedicated international investigate the determinants of the last 10 years – more than at any a capability of around 56 minutes research initiative that is made up phenomenal success of athletes time since the 1960s when it was if current stats are taken into of multi-disciplinary scientists, elite from that region. improved upon eight times. In account. The conundrum is further terms of ownership of the best- complicated by the fact that an World record evolution last 60 years ever times, the Australian runner athlete of the calibre of Tadese, 2:02:57 Dennis Kimetto (KEN) September 28, 2014 Derek Clayton held it for 14 years who has excellent track credentials 2:03:23 Wilson Kipsang (KEN) September 29, 2013 (1967-1981) while Kitei Son, the and is a former world cross country 2:03:38 Patrick Makau (KEN) September 25, 2011 1936 Olympic champion, for 12 champion, has a relatively poor 2:03:59 Haile Gebrselassie (ETH) September 28, 2008 years (1935-1947). marathon best of 2:10:41. 2:04:26 Haile Gebrselassie (ETH) September 30, 2007 Consider four of the top fi ve Sub-2 hours at a glance 2:04:55 Paul Tergat (KEN) September 28, 2003 marathoners in history and their 2:05:38 Khalid Khannouchi (USA) April 14, 2002 A decent club runner may be able half-marathon bests: Kimetto 2:05:42 Khalid Khannouchi (MAR) October 24, 1999 to churn out 20x400m reps in (59:14), Kipsang (58:59), Makau 2:06:05 Ronaldo da Costa (BRA) September 20, 1998 68.5sec, but will almost certainly (58:32) and Gebrselassie (58:55). 2:06:50 Belayneh Dinsamo (ETH) April 17, 1988 need around 60-70 seconds When you multiply their half- 2:07:12 Carlos Lopes (POR) April 20, 1985 recovery between each eff ort marathon PBs by two you have a 2:08:05 Steve Jones (GBR) October 21, 1984 to achieve those times. Imagine four to fi ve-minute diff erence to 2:08:18 Robert De Castella (AUS) December 6, 1981 having to do another 85 reps their marathon times. 2:08:35 Derek Clayton (AUS) May 30, 1969 without a recovery factored in to Kimetto (3:43) has the least 2:09:37 Derek Clayton (AUS) December 3, 1967 achieve a sub-two-hour marathon! diff erential, while Makau has 2:12:00 Morio Shigematsu (JPN) June 12, 1965 More startling though, is the fact marginally the highest (5:06). 2:12:13 Abebe Bikila (ETH) October 21, 1964 that it equates to around 28:26 Interestingly, Gebrselassie (5:04) 2:13:55 Basil Heatley (GBR) June 13, 1964 for 10km and this has to be done has by far the fastest 10,000m 2:14:28 Leonard Edelen (USA) June 15, 1963 four times with another 2.2km clocking (26:22.75) and his range 2:15:16 Toru Terasawa (JPN) February 17, 1963 still remaining. In 2014 only two of events far exceeds all of the 2:15:17 Abebe Bikila (ETH) September 10, 1960 British athletes (Mo Farah and other athletes with world-class 2:15:17 Sergei Popov (SOV) August 24, 1958 Andy Vernon) ran faster than that times from 1500m right up to the 2:18:05 Paavo Kotila (FIN) August 12, 1956 pace for one single 10,000m on marathon and including indoors 2:17:40 Jim Peters (GBR) June 26, 1954 the track. plus cross country. 30 | ATHLETICS WEEKLY AW Jan 8 Performance 28-35.indd 4 06/01/2015 14:03:31 Training info on Twitter: @AW_Performance PICTURES: DAVID LOWES DAVID PICTURES: The conference, which saw forum that included the great attendees from all over the globe, Gebrselassie and his manager began with Maughan saying: “It Hermens. The Ethiopian thought will be done, there is no doubt. that sub-two hours was maybe 20- There are limits of course, but it is 25 years away and that presently now a similar situation to when the only the Berlin course could fi rst four-minute mile was being produce such a time. talked about. When someone does He said: “It is flat with a smooth run under two hours, it will be a and responsive road surface and fantastic achievement. Around protected by tall buildings, the 80% of people think it can be done. temperature is usually good too – Many think around the year 2035 technology has helped with much is a fair assumption.” better running shoes too.” Jones emphasised the Maughan added: “Around 10C determinants of endurance is the perfect running temperature Haile Gebrselassie: coaches have to be performance by saying: “Our two- Ron Maughan: no doubts about sub-2hr for a marathon, although 4-5C may tough and their athletes open-minded hour marathoner will have a high be even better.” VO2max and lactate threshold and genetic profi le (which is yet to Hermens said of the East African 2008 over the Berlin course, said be very economical.” be determined), an outstanding running culture: “They don’t think he ran around 200km a week, Interestingly, he thought that the running economy along with a too much – they don’t like too but didn’t train properly for it necessary training wouldn’t be that small body size that has had a much in their heads. However, you with his business commitments diff erent from that performed by chronic exposure to high altitude won’t fi nd a McDonald’s in Addis preventing some important work. today’s best and a simple staple and signifi cant physical activity Ababa – they eat very well and Nevertheless, his morning runs session may include 5x3min of early in life. The current trends injera in particular (a flat bread were his serious workouts, while hard running. A sample week would indicate that it will be an East made from teff flour), fi lls you up the afternoon sessions included include the traditional Sunday run African that will fi rst break the and you’re still full over four hours some gym work, cycling and some of 18-22 miles with sessions of magical fi gures. later!” light weights. In terms of race 8x1200m, 10x800m and 20x400m Gebrselassie continued: “In preparation, he said: “I always like being prime examples. The total Intelligent training Ethiopia the coach has to be a to know who I’m running against mileage may add up to 125 miles a It is thought that more detailed tough one to get the best out of his and what their strengths and week, but importantly, steady state information will be needed on the athletes – we never ask, we just weaknesses are.” would be at around 4:40-5:00min relationship between maximal do what he says. Even if we have On a less serious note, per mile and tempo pace would be aerobic capacity and running a tight muscle, we must fi nish the Gebrselassie responded to why he at 4:30-4:40 per mile. economy and the influence of session!” smiles so much before and during He emphasised : “Improved body size, anthropometry and On the best age for a a race? Gebrselassie, always ready economy may take 10-15 years running form on thermoregulation, marathoner, he added: “About 24 to joke, said: “Why be so sad? It’s of high level and consistent high- economy and fuel use. The to 25 years is good – many people not the end of the world. It’s what volume running.” methods involved will link the leave it far too late. Altitude is a we train for. It’s only a race – no very latest genetic technologies must though – it isn’t possible to matter what the distance.” Determinants to training aids such as run to the highest levels without In conclusion to a fascinating Based on what is currently known, accelerometry, GPS and heart rate training consistently in the thin air.” and intriguing conference, the whoever eventually breaks the two- monitoring. The diminutive former world panel of speakers gave some very hour barrier, will have a favourable record-holder, who ran 2:03:59 in interesting and non-scientifi c Project aims advice as to how the two-hour The project has three main phases: barrier may be broken sooner 1.