The long run, an inside view

a

long

run alcohol is crucial for me makes me crank it to run for a

long

time it tells my mind and body that you need to run to run as long the more i choose the long run the more my body actually responds to running for a lot of time and act in aries, yeah, we'll think that even the day before it's like it's going to rain tonight, so we'll go and ask the elders at least like they check it out, oh, maybe it'll rain a little. comes from that side that route won't go you maybe go that route so we're late all afternoon we're arguing about do you know where we're going tomorrow but actually I think it's more that you're a little nervous but I think in a healthy way, you're excited to see what I can run tomorrow and it's also a very good test, even everyone is like 8 30, so quiet, everyone is so bad, it's like and normally you see that at nine people are still chatting outside and the lights are on .

You will see that people sleep very early and prepare and yes, a marathon is basically 95, 90 to 95 percent mileage, which, if you don't do it, the chances of you being able to perform are less likely, that's how you you realize Some athletes who are less prepared when they reach between 5 and 40 is when they face some type of problem or challenge, it is because they have not set the mileage and imagine, let's say I wake up like between 5 and 40 in the morning I am running four zero zero the first cave at 6 10 so less than 25 minutes when I woke up and when we start running it's like you just grab bananas, some water, you change, you go outside, it's still dark and boom, first thing I do I'm thinking about what my movement is like and how my body reacts when it's going down the hill and when it's halfway down the hill and towards the hand, what will 30k be like most of the time, the code is not available, just start on our It has almost 70 people and that's actually, you know, just see, if someone decides to open the first kilometer at 400 or 300, it's up to you, someone will feel good today or will be strong or will get praise soon or will be nervous or whatever. be and he will push and most people will go with him sometimes at first.

I really thought, as always, why don't we control the long course, but I think it was a good thing for you for your mental training, also because in a race you do too. Don't control, you are running with an athlete who is trying now in Ethiopia and training in latitudes in the United States and athletics in Europe and then you will join together in a race, you can't tell them something like, hey, let's run today in this place, so you have to deal with that moment, but we have some really crazy athletes. We'll do like 3-0-0 255 in the third kilometer and it's still dark and then sometimes I'm dreaming.

You know I'm like me in the forest. You like yourself. You're leaving now, you're already like chasing and why are you going so fast? If you let them go too far you run the entire long course, so when I do the 25km long course it's very close to the running space we like. we do it progressively, so we start slower, like around three, say at a pace of 320 and we try to go up to 255 ps, which is very close to the base of the half marathon and when we do longer races, like 35 or 40, we maintain a good place, which is like maybe 330 335 but it's still far from race pace and we try to do it on a hilly course to give us more challenges.

In the 40 kilometers, of course, we are all nervous about the distance, so we always start a little easy. but most of the time he trains and he controls, he always says: don't kill yourself 40 kilometers, so that's a difference, so 30k is actually always surviving and 40 kilometers is like, let's finish, okay, you know, we profile the less we establish tickets where they know. They can easily achieve those goals and it also determines how they position themselves in training when they are going to do a long run, if the goal for that session requires mainly 70 on the highest level, so your effort percentage should be between 60 and 70 , but once The Athlete internalizes that my 60 to 70 percent effort percentage on this long run feels like that, then I should be able to run with that effort percentage until the end or the training session, of course, we have to be a little careful because you're talking about the altitude sometimes from two thousand five hundred to two thousand seven hundred, so you have to be careful and how you run those races.

Ah, both are very important if you don't do speed, you can't run well in a marathon if you don't Don't do long runs with just speed training, you can't cover the marathon, so the balls are a very important combination. You know they help each other, so they are interconnected. We have different places. If you see this, you know that there are forests around and uh. Really beautiful environment, you know, around Addis Ababa, uh, there are different, you know, five, six exits, you know, from Addis, very beautiful scenery and a great place to trade, so I can, we can choose most of the time, you know, like a lower altitude area to run. maybe long or to maintain you know well good speed you don't need to maybe stay at a very high altitude maybe long runs just sometimes the lowest area to maintain speed and also cardio actually you know this is the distance you run what It matters For the marathon, I mean, if you are in a marathon, of course, you have to do at least the same distance because you are practicing, you let it know that your body knows, that's why the athlete has to do at least the same speed than you you know once in a certain time if you don't have any adaptation it is not possible to run for a marathon you know for long distances like 42 kilometers 40 kilometers is what you like this type of resistance training is easy for a marathon for competition because marathon to start after 30 kilometers, then for a marathon, at least do it twice, 40 kilometers, 42 kilometers on the road or in the forest, if you have good endurance in your body, your marathon is easy most of the time, we share information like yes the leaders. group is going too fast example you tell them they are going too fast if they are going too slow you tell them they have to go too slow uh when they are doing very well you try to motivate them to keep going it is great you are doing well and yes some kind of conversation like that, but there is no other conversation.

I would start talking a lot and get choked up, but in the long run you only talk a little bit, but most of the time it's to really focus on yourself, really focus on yourself. In the long run, you know, if you talk too much, you can lose concentration and then we'll get lost. We train to navigate as if we were actually running towards the terrace. Some discussions are sometimes more than others and especially when. We are going for 35 or 40 km, we try to really control the pace, so if the guys start pushing I tell them no, that is not the goal today, the goal is just to cover the distance, yes, but in 25 km the I leave more free. let them push, I also let myself be pushed if someone falls and we see that it's almost the end, we try to encourage them, yes, there is a good team spirit during long races, I really believe in teamwork, uh, you need, you need support, you know? at a time or in life you can't be successful alone, there must be someone who really supports you, so you need, you need someone to support you, you need someone to help you in training because you can't do it alone, they are me helping to train together and of course support me in training, you know, push together, you know, you know, it's all about teamwork, so that's something really amazing about my training group, it's a difficult thing, but, Of course, I know that anything is possible.

They have incorporated the concept of teamwork into their training. and they know the benefits they get, that's why they position themselves naturally. You no longer have to organize them as a coach. The athletes who are close to us always know that each one of them has the potential when someone goes beyond, especially when they know themselves, They always have a system to remind and sanction each other so that at least you know that it is an ideal situation to be in a group is to have the maximum benefits of being in a group and they have internal reinforcement, so so that all athletes do not be wasted, but at the end of the day, maximize the benefits of being on a team.

We don't actually discuss which one in front of us in the park, if someone spits too much, that's crucial. to really give you some advice then do it, everyone is free in the long run, we don't have captains, we don't have posers, but we have leaders and we expect everyone to be leaders in their own capacity and to really be in charge of the long runs as well that we don't train people to perform or finish long races, but we train people to be human beings when they run or if someone goes crazy, the whole team tries to advise them or try to tell them.

It tells him that it is too fast and that it is better to maintain a certain pace so that we can finish together, otherwise if you go too fast, the chances of the whole team passing you halfway or towards the end of the session are high, there are always many. a competition even in training and that is what we are trying to control and it is not easy because we are all competitors but we must remind ourselves that competition should stay for competition, but I think sometimes it is good to have a little competition in training . and that will push us to go to the next level, but not every day, not every day, I mean, at least in my case I use what I call high trainers, it's a special high that you use as a trainer when athletes train, you have that specific concentration.

To see if this athlete is putting in the necessary effort, if he's overdoing it, we normally do it every five kilometers and we're doing it because, in a real race, that's what happened after every five kilometers, we got fluid, so we did it. we are trying. imitate or try to prepare myself in such a way that during the rest day you know that this is what I have been doing and it becomes easier because it is something that you have been going through each and every time, sometimes it is so rushing inside concentrating sometimes it's funny because when you're, maybe when you're running, you're happy, you don't see it, so you're just running and suddenly you pass it, it affects most of our long life, but in general, Even if it was training, we do it because it is a program that we need to do and we believe that doing it in a challenging way is the only way to end the survival of the sport.

If you look long term, it can be difficult. Sometimes because it's the end of the week and seven, six days, day after day and then the last day, Sunday, most of the time we do our long run on Sunday and then if you train from one day to Saturday, you train hard and on Sunday, sometimes you can feel it. tired but the other side is you, you don't have that feeling of choice like on the track, so especially if your endurance is good, the long run will always be good, you are completely focused because you know why you are here and there is not much to do here and if you don't do your job well it's like why are you healing or are you suffering or do you know how to do all this, then everything that we are doing and in the training is part of what we wanted to be because I came here with a purpose, we let all back, it's just that thinking about what we came here for and working for what we came here means a lot to me as part of the training when you do a long 40 kilometer run that gives you motivation and makes you believe that you can do it in a marathon .

I can say that long races are like life because we go to the city feeling that I have many challenges, but when you finish it you can be really happy, the atmosphere is really high very high mutual respect no one is big no one small everyone is beings humans your camera our goal is to achieve our goal is according to our way our goal is to have a calling wherever you can perform faculty but above all it is that we are building Human beings must perform to achieve enough goals. People already remember it. You know the people who know sports.

How is? I'm sure everyone has tried the sport at some point. They know how difficult it is. They feel it.