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More efficient running style

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Canute Sep 2015 10:47pm, 5 Sep 2015 1,689 posts	Quote Pin Canute SPR, Kiprop also has a fairly low cadence and long stride. I do not know what his cadence would be in the mid-section of a 5000 m. However in the Diamond League 1500 m in Monaco his cadence was mostly in the range 183-186 steps per min, and step length around 2.36 m. So like Mo, he has a low cadence and is clearly very efficient at getting airborne. To my eyes he has a similar dorsiflexion to Mo, possibly even more marked. That is not unusual for a 1500m runner. It is less common in a 5000 m specialist . Baz, he has clearly got fitter in the past few years, but I suspect it is his efficiency at getting airborne that gives him the edge over the rest of the world's best 5000 m runners. It will be interesting to see a head to head of Mo and Kiprop over 5000 m. While I think that Kiprop might be even more efficient than Mo at getting airborne, I think that Mo's is likely to have greater endurance
Bazoaxe Sep 2015 11:30pm, 5 Sep 2015 8,911 posts	Quote Pin Bazoaxe The impressive thing about mo is his range. Don't know if many can do 3:28 at 1500 and su b 60 at half as well as a 2:08 marathon.
SPR Sep 2015 11:33pm, 5 Sep 2015 20,851 posts	Quote Pin SPR Canute - Interesting observations, I shall look for what you've described next time I'm watching videos of races. Regarding your cadance observations, 175 seems very low when he's higher in 5000m races at midpoint these days, I guess this is a change from what he used to run at?
SPR Sep 2015 11:35pm, 5 Sep 2015 20,852 posts	Quote Pin SPR Sub 60 half and especially 2:08 isn't all that impressive for an elite runner, many could do those two.
SPR Sep 2015 11:44pm, 5 Sep 2015 20,853 posts	Quote Pin SPR Farah has 31st fastest legal 1500m and the 28th 10000m, now that's impressive. That includes multiple runs so he's higher up if you take one time per runner. He's 107th on the HM list and 827th on the marathon list.
Bazoaxe Sep 2015 6:27am, 6 Sep 2015 8,913 posts	Quote Pin Bazoaxe Spr. My point was that he has all those times at different distances not about the individual performances. And also that they are done in a short time window as well and not when individually targeted.
SPR Sep 2015 7:39am, 6 Sep 2015 20,854 posts	Quote Pin SPR I'll give you the HM (which is more impressive than I originally thought), although there's a reason why all but one was late in the season, while the one was early season, but the marathon was definitely individually targeted. My point though was really only the 1500m is beyond Mo's compatriots, but if you told them they could run a marathon in 2:08 they wouldn't bother, and the only reason for them to run a HM is if they're getting paid well. Obviously GNR will pay Mo well.
Canute Sep 2015 10:55am, 6 Sep 2015 1,691 posts	Quote Pin Canute SPR, With regard to the increase in Mo’s cadence of 175 mid-race in the 3000m at Glasgow in 2009 (referred to in my Wordpress blog) to his more typical mid-race cadence in the range 185-190 nowadays, I think that is due to his more disciplined training since joining Alberto Salazar. The seeds of Mo’s brilliance were there in 2009, but I think Alberto deserves credit for building on the existing foundation. In essence Mo combines the efficient use of elastic recoil typical of a 1500 m runner with the aerobic capacity and endurance of a 5000/10000 m specialist. Whether or not he can eventually produce a good marathon remains an open question.
SPR Sep 2015 12:27pm, 6 Sep 2015 20,857 posts	Quote Pin SPR I think Farah's breakthrough was in 2010 personally, Commonwealth and European wins and his 5000m PB at the end of the year showed that he was up there with the best and then with a good winter he came out and ran 26:46 which didn't surprise me at the time. I remember saying before that race that he should be going with the sub 27 pace and for the win. Sure Salazar and having a good training partner have helped though, just that he wasn't as far away as some people thought when he moved across. I was actually worried at the time that the move could stall his progress.
SPR Sep 2015 5:23pm, 12 Sep 2015 20,881 posts	Quote Pin SPR Found this post interesting via Vivobarefoot, "When ‘GOOD’ science is ‘BAD’ coaching": leesaxby.com