Still Running (weakly). Issue 112

PAST – inspiration – “The first 20 miles are not difficult.  As for the last six miles, I run by talking to God,” said Fauja Singh, almost certainly the oldest person, at 100, to have completed a marathon, and who has sadly been killed by a hit-and-run driver in India.  He was 114 and out for a walk.

A keen runner in his youth in the Punjab region of northwest India, he had to give up because of family and work commitments.  On moving to England in 1994, he discovered it again by accident and decided to join Sikhs in the City.  Believing it only right and proper to dress like a true Englishman, he turned up to his first training session in a three-piece suit!

“It isn’t always easy,” he said of his hobby.  “I get worn out like any other athlete.  But running has given me a goal in life.  If I had to stop, then that would be it.  I think I would drop dead in the morning.”

RIP Sir

PRESENT – perspiration – You will have seen that Kenya's Faith Kipyegon and Beatrice Chebet broke world records in the 1500 and 5000 respectively at the Diamond League meeting in Eugene, Oregon on 5th July.

What was noteworthy to me was that Kipyegon bounced back amazingly strongly from the disappointment of her ‘failure’ to run a sub-four-minute mile a week before.  Perhaps the ultimate speed session she undertook in Paris, of trying to maintain 60-second laps as far as she could, was the best possible preparation for the much more relaxed task of the three-and-three-quarter laps at 61s she achieved in the US.

Chebet of course became the first woman to break 14 minutes for the 5000.

Less good news for Kenya of course is that their marathon world record holder, Ruth Chepngetich, has been provisionally suspended for doping offences.  Chepngetich ran what many experts look upon as a literally unbelievable time of 2:09:56 in Chicago last year.

FUTURE – suggestion – How do you get in a good speed session – and complete a parkrun?  That’s what my unusually deferential and obedient son wanted to know in his quest for a 5km PB in a few weeks’ time.

I suggested that he warm-up well on his jog from home to the park, including some strides up to race pace.

Then I concocted the following torture chamber – 3 minutes at 6:00 pace – his target 5km speed (keeping up with the leaders if possible), a minute’s jog, 2 minutes at 6:00 pace, one minute’s jog, 1 minute at 6 or faster.  Then he was to jog for 5 minutes, and repeat the 3-2-1, extending the last effort if he was within sight of the parkrun finish.

Although the efforts get shorter, the recovery is in itself very brief, so that the 2-minute and 1-minute bursts are only just doable.  He was then to warm-down well on his 2-mile jog home.

Harry is a 19-minute 5km runner, but this session can be adapted for any speed, by lengthening the recovery jogs a little, or extending the session to three sets.  Enjoy!