Tag Archives: Olympics

Galen Rupp Training Tips & Secret

I was impressed by performance of Galen Rupp at 2012 London Olympics. It was not the silver medal that he won that caught my eye but that final dash he pulled to storm past the Kenyans and Ethiopians. My first reaction was,”this was his lucky day” but when I checked him up online I realised this was not just luck but a product of excellent training.

Galen Rupp Talking to Running Times Magazine about his 2012 Olympics prospects,

In 2012 July Issue of Running Times this was what the guy said.

“My 26.48 AR put me at number 16 on the world list. I’ve proven that I’m in the mix with guys like Bekele. Now it’s all about putting together the 54-second last lap I’m going to need to make the medal platform. Finishing fifth or sixth isn’t going to satisfy me. We’re after something bigger.”

Talk of confidence!!!

Two people have shaped this guy, Alberto Salazar and Mo Farah. Salazar is his running coach while Mo Farah is his training partner. Salazar has been coaching Rupp for nearly a decade and is the mastermind of his training program.

Training For the Olympics

Sports Illustrated had a training program on how Rupp and Mo Farah prepared for 2012 summer games.

On one day in France, roughly two weeks out from the 10k final, they did six 1,000-meter repeats at an average of 2:38 with just a 500-meter jog between repetitions, and then tacked on three 400-meter sprints in 52 seconds each, a workout made much more taxing by the thin air. Six days before the Games, they did an inverted ladder of three 600-meter sprints in an average of 1:36, 400 meters in 61 seconds, 300 meters in 44 seconds, 200 meters in 27 seconds and then a blazing 300 in 37 seconds flat, followed at the very end by an all-out 400 in 51 seconds. Just before leaving for London, Rupp ran a 100-meter sprint with a two-step running start in 11.03 seconds, his fastest ever. They were ready.

Salazar has also worked on the mental side of things. He has drilled into his head the importance of self belief. “You just believe when it gets to the end, whether it’s a fast race or a slow race, you’re going to outkick them. If you develop yourself to that point, the race becomes very simple. You don’t really even have to look at the clock.”

Having a Training Partner helps.

When Salazar brought Farah into their training group at the Nike Oregon Project in the winter of 2011, Rupp was sceptical. Trust me, Salazar said. Farah would be a good friend and a necessarily challenging partner. They would make each other better runners. Rupp came to see that Salazar was right.

This is what Rupp said immediately after winning silver at 2012 London Games “I’ve been able to train with the greatest distance runner in the world,” Rupp said afterward. “He’s been an unbelievable mentor to me.”

List of Kenya Marathon Team For 2012 London Olympics

Athletics federation of Kenya named six marathon runners to represent Kenya at 2012 London Olympics marathon. The picking of marathon runners has been a controversial issue because Kenya does not hold a marathon trial instead the selection is like election of the Pope. A secret committee meets in a back-room and decides. The criteria they use is anyones guess.

Kenya Mens Marathon Team 2012 Summer Games 

  1. Abel Kirui – A two time World Marathon Champion. The guy has never won a major marathon and has a PB of 2:05:04 but he seems to produce the goods when it comes to major Championships.
  2. Wilson Kipsang – He is the second fastest marathon runner in the world. He has won the Rotterdam Marathon plus he just won 2012 London marathon.
  3. Moses Mosop – He is the winner of 2011 Boston marathon and 2011 Chicago marathon.

Kenya Womens Marathon Team 2012 London Olympics.

  1. Mary Keitany – She has won the last two editions of London marathon. That alone was enough to guarantee her a place. I think she is so used to the London course and she may even run it blindfold.
  2. Edna Kiplagat – She took Gold at 2011 Daegu World Championships.
  3. Priscah Jeptoo – She was second at 2011 Daegu World Championships.

The major casualty was Patrick Makau, the 42Km World Record holder was left out after  he got a DNF at 2012 London marathon.

Quick Shin Injury Treatment By Lindsey Vonn

Lindsey Vonn injured her shin muscle a few days before the start of 2010 Winter Olympics games and the ski girl tried every treatment Idea on the book.

According to this washington post article her shin muscle treatment consisted of

1. Rest

2. Stretching

3. Pain killers

4. Anti inflamation cream

5. And finally she tried the unorthodox idea : tried a home remedy as she wrapped her leg in Austrian topfen curd cheese – a product similar to cream cheese that’s mainly used for eating but reported to also bring down swelling.

Marathon Nutrition Tips By Deena Kastor

I just found this marathon nutrition tips by Marathoner Deena Kastor.

It’s a good idea to know which foods provide the biggest carbohydrate bang per serving, but you don’t necessarily have to approach each meal with a fork and a calculator. Marathoner Deena Kastor, who won bronze at the 2004 Olympics, believes that once you understand how your body processes different carbohydrates — that is, which foods provide lasting energy for you — you can approach your meals with an intuitive sense of what you need.

“I focus on adding another heaping spoonful of pasta or a few more potatoes,” she says. “Before the Athens marathon, I also ate a lot of dense fruits with high sugar content: pears, bananas, grapes. They replaced a lot of electrolytes and minerals I knew I was sweating out.”

Read original article calculating carbs for endurance athletes

Michael Phelps Sports Energy Drink : Carnation Instant Breakfast

I was surfing around the internet when I found this interesting piece on cbs news

During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe — he preferred to drink Carnation Instant Breakfast between races.

I wondered whether Carnation Instant Breakfast supplement had any special ingredient that made Phelp’s swimmer faster than competition.

One fact about Carnation Instant breakfast is that it contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks like gatorade can’t match.

The carnation instant breakfast also contains alot of calories, it adds 130 calories to a single glass of milk.

All this benefits of carnation instant breakfast helps to hasten recovery.

Running Quote From George S. Patton

George Patton was a great American Soldier but most people don’t know he was also an Olympian. During the WWII he was criticised for his win at all cost/outer aggressive nature (He slapped a soldier on a sick bed, he later admitted he thought the soldier was just faking sickness) but we can learn from his positive philosophy. One of my favourite quote by Patton has to be the following quote.

“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired.”

- George S. Patton, U.S. Army General, 1912 Olympian

Samuel Wanjiru Marathon Training Plan

At 22 years, Samuel Wanjiru is doing what other young men have been unable to do, Win Marathon races! In December 2007, while he was 20 yrs old, Sammy made his marathon debut in Fukuoka. He won the race in a new course record 2:06:39. He then followed that up with a 2nd place finish in London, running 2:05:24, a personal best and the 7th fastest time ever. Then in August 2008 he won the Olympic Gold medal in a new olympic record of 2 hr 6 minutes. Now everyone believes he is the chosen one to beat Haile Gebrselassie marathon world record.

Samuel Wanjiru Marathon Training

In an interview with Japanese Asahi newspaper and re-posted in Japanese running news, the guy shared his marathon training plan as he trained for the 2008 Beijing Olympic marathon.

(1) July 9: 38 km cross-country at a slow pace around 4:30 per km
July 10: easy day
July 11: speedwork (400 m x 10)

(2) July 20: 30 km pace run on flat ground in around 1 hour 34 min.
July 21: easy day
July 22: easy day
July 23: speedwork (3000 m x 3)

(3) July 30: 38 km cross-country at a slow pace around 4:30 per km
July 31: easy day
August 1: speedwork (400 m x 10)

(4) August 10: 30 km pace run on flat ground in around 1 hour 34 min.
August 11: easy day
August 12: easy day
August 13: speedwork (3000 m x 3)

Daily Workouts

Other than that he also runs about 15 km at 7:00 am or 8:00 am in the morning before he eats breakfast. He start’s around 4 minutes per km, drops it down to 3:30 in the middle, then ends up down at about 3 minutes 5 seconds.

Doe he do any Strength Training?

” I never do any strength training. You can get enough strength from running on cross-country-type courses.”

Benefits Of Running Barefoot

I have always thought barefoot running is the most dangerous thing a runner can try (Just look at the bleeding feet of Abebe Bikila who won Gold at while running barefoot at 1960 Olympics).

My thought on barefoot running was changed a little bit when I read the following advice on runners world magazine.

Go Barefoot Once A Week
Strong feet and lower legs, plus flexible ankles, equal fewer injuries. One of the best ways to gain this strength and flexibility is by barefoot running, according to McMillan, because you have to work harder at each toe-off and landing. “Try to do a few barefoot strides or some light jogging equal to between one and three laps of a track once or twice each week,” he says. Level grass works the best.

Source: Runners world UK dot com

I will try running barefoot and see how it goes.

Paul Tergat Back at 2008 NYC Marathon

Paul Tergat will be running at 2008 New York marathon. He just finished second at last week Lisbon half marathon.That will give him confidence going to New York Marathon.

I doubt whether the old warrior has the endurance to compete at high level. At 39 years of age he seems to have been edged out by new young distance runners from Kenya. Just look at the ages of Kenya marathon team at Beijing Olympics.

1. Martin Lel – 30 Yrs

2. Robert Cheruiyot – 30 Yrs.

3. Samuel Wanjiru (Olympic Gold Medal winner)- 21 Yrs

Back in May he finished 19th at Bangalore 10K, the Indian National daily termed his performance “a forgettable 19th”

But 2008 has been the year old athletes got back their groove. Romanian Constantina Tomescu 38 won Gold in the womens Olympic marathon and in the pool American swimmer Dara Torres won silver at ripe age of 41 years. Old is gold!!

Olympians : Victims or Winners?”

I was going through Matt Mullenweg blog when I stumbled on an interesting comment on why Olympic heroes need pity not adulation.

If you don’t know Matt, he is the genius from San Francisco who gave us wordpress software, the best blogging software on the planet. My website is powered by wordpress.

This was the comment by a reader calling himself Nas,

People willing to punish themselves hard enough to qualify for the Olympics require counseling, not admiration… Not to mention the fact that some athletes go through a training regimen that starts early enough and is hard enough to qualify as child abuse… Olympians are by and large victims, not “winners”. “

As a runner, my best moment is at the end of 42K marathon, nothing can beat the joy and pride from the satisfaction of doing something very difficult.

What do you say, are you a  victim or hero?