Still Running (weakly). Issue 27

PAST – inspiration – Kenenisa Bekele of Ethiopia may just be the greatest long-distance runner of all time – male or female. I have previously made the case for Emil Zatopek and Grete Waitz, and runners are notoriously difficult to compare across eras – and across the disciplines that make up the endurance gamut – track, marathon, cross country and so on – but Bekele’s in with a shout!

Let’s just remind ourselves that over 20 years ago, in 2002, Bekele blazed onto the global stage by winning both the long and short course titles at the World Cross Country Championships, a feat he repeated for four more years, until the short course was discontinued.

He also won three Olympic golds and five World golds at 5,000 and 10,000, before turning to the marathon where he has won two majors, his 2019 Berlin win falling just two seconds shy of Kipchoge’s then world record.

PRESENT – perspiration – In recent years, injuries have stopped Bekele doing much of note, by his own high standards, until 3rd December 2023, when he placed fourth in the Valencia Marathon, running a World Masters (Vets over 40) record of 2:04:19.

Over the years, Bekele has shown remarkable fortitude, not only in the face of recurrent injuries, but also because early in 2005, his fiancee, 18-year-old Alem Techale, died from a heart attack whilst on a training run with him.

FUTURE – suggestion – A feature of Bekele’s racing – certainly on the track – has always been his almost irresistible kick. Experts have noted Ethiopians’ superiority over Kenyans in this regard – remember Gebrselassie versus Tergat in the 2000 Olympic 10,000 – thinking it might have something to do with the variations in altitude or coaching.

A look at Bekele’s training in 2004 reveals one session a week that directly targeted the ability to change pace. He would do 6x800 metres, aiming to run each first lap in 64 seconds, and each second lap in 53.

Whilst your and my requirements may be less intense, a session like this may well be a good way for you to preserve some speed into the final mile of your race, avoiding potential deceleration and making the most of that “there’s only about 5 minutes left; let’s go for it; I can recover when I finish” factor!

A habit of deliberating emphasising an increase in pace towards the end of speed sessions or tempo runs will soon have this effect – as long as you don’t slacken off in the middle in anticipation! It isn’t easy, but that feeling of strength and control in the final mile is worth it.