COROS PACE2 2Eliud Kipchoge Sigature Editio5000COROS PACE2 Adding up the daily volumes of his training, we find that the weekly mileage is in the range of 110-120 miles per week. Traditional cable operators beaming it to your TV for a $49.99 pay-per-view fee. Weight training is a way for him to introduce variety into his . 4 P.M.: 6 miles easy. It is widely cultivated in the Great Rift valley and commonly served as an accompaniment to ugali.A well known phrase in the Swahili language is 'sukuma wiki', which means to "push the week" or "stretch the week", referring to the staples easy availability, even if other food stuffs run out.Sukuma will see you through and in Kenya it is often braised with onions, tomatoes and spices. "We inject them with our raw values, including having faith and working hard," Kipchoge said, adding, "that's why I'm surrounded by great people.". It comprises rice, potatoes, porridge, and beans. Mursik, a local drink fermented milk is a delicacy Kipchoge loves to bits. Eliud Kipchoge won the London Marathon on Sunday in 2:03:05. The people recruited to train at Kaptagat, Kipchoge said, are chosen for their mindsets. Incredibly, there are runners that prefer tea to water when training! Ugali is a type of corn cake made from maize meal and baked in water. Kipchoge told Insider that he could not run fast enough to achieve such feats if he trained alone. What I mean by simple is that I normally take tea, bread and a banana, maybe three days a week. "I guess we're not just working on our physical fitness today. Although it is often described as a kind of porridge, it is actually cooked to a firmer consistency.The recipe is simple: Just add 2 cups of water for every cup of maize meal and mix together in a large pan. By mile 7, he was at a 6:36 mile pace. He, along with his three siblings, was raised by his mother. Knowing that Kipchoge trains in the highlands of Kenya, it should come as no surprise that he eats the foods native to the area. While 2,300 calories may not seem like a lot, they have you taking in quite a bit when eating real foods. Orr preps for his first of two workouts, an 18 to 21 kilometer run. Afterwards, he heads to kitchen to attempt to make ugali, a Kenyan cornmeal porridge, which he pairs with mixed veggies. Sweet tea is a favourite of many Kenyan runners. He edges into Zone 2 and Zone 3 paces only about twice a week. And natural foods is all there is to Eliud Kipchoge diet plan. The intensity increases with each phase. Eliud Kipchoge - Diet. Some food items are the primary staples of the diet. The goal here is to build overall volumeKipchoge runs 124 to 136 miles each weekand ensure hes ready to run fast for his next workout. Spinach or kale are good choices. But, he keeps the discipline in his diet even in the face of temptation. Potato: boiled and eaten alongside ugali. We are not suggesting you have to give up meat. Based on this body of knowledge and empirical data I would observe that Eliud Kipchoge's extraordinary and excellent performance has a lot to do with his mental strength, physical fitness, diet . Here are five training principles I observed, plus a look at Kipchoges weekly training schedule. This strength training complements his endurance workouts and helps him improve flexibility and general fitness. High Carb Diet. He beat his previous record by 1 minute, 20 seconds by running a 2 hour 1 minute 39 seconds. The runner says, Its breakfast for Africans. Maurten tweeted to Canadian physiologist Trent Stellingwerff that Kipchoges nutrition was a combination of drink mixes, based on hydrogel technology, and the GEL 100, to reach his nutrition needs. BERLIN Eliud Kipchoge, the most decorated marathoner on the planet, is a man of immense self-discipline. Sweet milky tea that the runners seemed to drink all day. A new documentary called, "Kipchoge: The Last Milestone," offers a glimpse into how he and his training group prepare in Kaptagat ahead of big races. Sometimes mursik, sometimes normal milk.". After each marathon, Kipchoge takes three to four weeks completely off before beginning a three-to-four-week preparatory phase, during which he alternates an hour of strength exercises and step aerobics one day with an hour of easy running the next. He told BBC at a past interview that his track success is out of proper nutrition. Learn about his shoes, diet, and training. Amazingly, some runners drink more tea than water in training! Our coaches have over 30 years experience and coached more than 400 athletes all over the world. Eggs: often fried and eaten alongside a dish of managu and ugali. History's fastest marathoner. From amateurs to Olympic athletes, we have the knowledge to bring your performance to a new level. Every day at 5 p.m., Kipchoge, and other athletes at the training camp gather to drink a cup of porridge. With such performance and record, he has been called "the greatest marathoner of . Athletes from East Africa have dominated the Olympic marathon in recent years. Two core sessions marathon running), the more efficient the energy production. "It's actually a storm of conditions that come together to make this man who he is. "You live simple, you train hard and and live an honest life. We've finally reached a calorie count of 2,322 kcal, the total energy Eliud burned when he set a new world record in 2018. Chai ya tangawizi is a favourite milky sweet tea drunk in the East Africa region.Simply brew some strong black tea and add plenty of milk and sugar to taste. Phase 2 During the marathon, cyclists passed Kipchoge drinks and energy gels. Kipchoge's diet played a critical role in his record-breaking marathon runs, including his sub-two-hour marathon in Vienna in 2019, sponsored by INEOS, and his gold medal-winning performance at the 2016 Rio Olympics. For four months before every race, at his base in Kaptagat, Kenya, the fastest marathoner in history will churn through slight variations of the same workouts, week in, week out. After all, unless you are native to Kenya, some of those foods are unfamiliar. Members receive ongoing support from certified coaches, race guides, videos, interviews with experts, and more, REVEALED: The Diet of Kenyan Runners The Greatest Distance Athletes in the World, Nutrition for Runners: Carbohydrate and Protein Recommendations, How to Fix a Muscle Imbalance in the Legs, Couch To 5K: 8 Week Couch To 5K Training Plan, The Most Effective Protein Shake Routine For Runners. Dinner is another African dish that consists of rice, spinach, onions, bell peppers and veggies, with fruit for dessert. So, what is it that they are mainly eating? To prepare, he cleaned toilets and chopped vegetables between training runs. He previously set the current world record for the fastest marathon ever, during the Berlin Marathon in 2018 with a time of 2:01:39. Whats interesting is that he takes meat once a fortnight. Kaptagat is a bit like boarding school for Kenyan runners. It happened this October 2019, in Vienna. It's fermented milk. He is estimated to have a net worth of around $3 million. The exercise program focuses on the posterior chain, particularly the glutes, hamstrings, and core muscles. Eliud Kipchoge is the first man ever to run a marathon under the 2 hours barrier. Read about our approach to external linking. I am a human being and I stay as a human being. His recipe and preparation likely left much to be desired. During his childhood, he ran to school, covering 2 mi (3.2 km) every day. I trust one day I will go through them and see what has been happening in the whole system, Kipchoge says. Sunday, August 08, 2021 at 1:49 PM by Fred Kennedy. It helps in quicker digestion, and this has a huge impact on an athletes performance. The starch content of this dish is really high, and the flavour is abysmal. diet plan is devoid of indulgent fare like steak, poultry, sausages, or French fries - all of which are common in American diets. He has . "It's definitely super important to always have strong glutes and hips with your running, so if you're not already doing exercises to strengthen those, you definitely should get on that. There are two sessions per day, morning and afternoon. The only time he completely rests is for 2-3 weeks after each major race. Olympic gold medal marathoner Eliud Kipchoge describes the training, diet, and mindset that led to his win Aylin Woodward. Kipchoge used the GEL 100as part of his nutrition plan during his record breaking run. First, add potatoes to your diet but eat them in their natural state. He uses long intervals like 13x1km with a 90 seconds rest to run at the marathon pace. Eliud Kipchoge; ; : Eliud Kipchoge: : Eliud Kipchoge : : Eliud Kipchoge 1984115 38 Kapsisiywa The recovery run pace sometimes starts at up to 6min/km. Elite Kenyan runners also eat plenty of rice, potatoes and bread. His meals are simple: homemade bread, local fruits and vegetables, lots of Kenyan tea, some meat, and a generous daily helping of favorite foodugali, a densemaize-flour porridge. Enjoy!SUBSCRIBE: https://www.youtube.com/channel/UC2xCiwFqaYTmweSJ. Get the digital edition of Running for your chosen platform: This field is for validation purposes and should be left unchanged. An insight into the Kenyan life that shapes legends. On a sunny morning in Berlin, Kipchoge, a 37-year-old Kenyan, answered both questions unequivocally, winning the Berlin Marathon, for the fourth time, in 2 hours 1 minute 9 seconds, a world record . As for beans, one serving of cooked kidney beans goes well with the ugali and also boosts our calorie count by another 120 kcal for one portion. . Yes! Ideal then to energise our marathon champions as they clock up the miles. A man named Elijah Orrate slept, worked out, and did chores like Kipchoge and others in the training camp for one day. Richard, who also lives in Eldoret, has been tight with Eliud for over 20 years and says that despite Kipchoge's success, the man's attitudeand his sleeping arrangementshaven't changed. When I call off the sport, I will combine them and write about them one day.. "Eliud is super consistent in whatever he does; it's all about discipline," Victor Chumo, a Kenyan long-distance runner who was one of Kipchoge's pacers in Vienna, says in the film. Some had a little bit of chai tea prior to running that first workout of the day. It is a common meal among athletes and Kenyans in general. . In an average day, the athletes we lived in close proximity to would rarely consume foods outside the above list. And in an era of advanced sports science and nutrition, what are the foods that fuel the champions?Let's find out from two of the best, the current marathon record holders for men and women, Eliud Kipchoge and Brigid Kosgei, who both hail from Kenya.We've been to meet them as they trained for the Tokyo Games and spied on their eating habits. Days are split into two sessions, a morning and an afternoon workout. "When I think of my training, what I've been doing, like training very well for four months, then that gives me peace of mind," he said. Search. For most of the athletes, the amount of sugar consumed purely through chai would be over ten to fifteen teaspoons per day! The runner keeps it simple two days out from the London Marathon, just cereal and milk for breakfast. Our product picks are editor-tested, expert-approved. Here is a guide to the Marathoners preparation for each race. Following his Olympic win, Kipchoge opened up about the training regimen, diet, and mindset that have led to his running successes over the last four years. Kipchoges meals consist of fresh and healthy sources of carbs, minerals and fiber. Carbs are great because t A weekly training plan from our running coaches, curated content, playlists & podcasts, plus recipes, discounts, giveaways & more. "In my mind, I am really happy knowing that I have done enough. Then you are free," Orr quotes Kipchoge to start the video. He eats Managu, a dark green leafy vegetable cooked in water and oil. Chapter: Diet. In this post, we take a closer look at Kipchoges training and preparation as well as diet and nutrition that he follows months before a race. He also unofficially broke his own record and the 2 hour marathon milestone through sponsor Nike's Breaking 2 initiative in October 2019 with a time of 1:59:40. Orr does the full 21 (just over 13 miles). Photo/Sweet Elite. Eliud Kipchoge is the world record holder, the Rio Olympics champion, the man who nearly beat two hours in a staged event in Italy. Kipchoge drinks three liters of water each day and has worked with a nutritionist in recent years to improve his diet, mainly to include more protein. While we wait impatiently for 10:10 a.m. local time on Sunday, heres a look into how Kipchoge is preparing for his big race. Join thousands of runners around the world improving their training with an. He does not take much fat and protein. Another thing that I was continually struggling to understand was the lack of flavour in most meals. In fact, he almost never runs solo. Then it begins: the hard-easy approach that sees Kipchoge run fast three days a week and coast through the rest of his runs, sometimes at a comically slow pace. That's about 320 kcal. Sport Africa. The best way to maximize carbohydrate oxidation is to show up well fueled at the start line, as well as continue carbohydrate intake during the event which is exactly what Kipchoge appeared to do. The diet of the athletes in Kaptagat was quite a surprise to us. 6 A.M.: 12 miles easy And there are no days off for recovery. Or, as sports performance consultant Derek Hansen put it, breaking the 2-hour barrier required Kipchoge to run 100 meters in 17.08 seconds or less 422 times in a row.. A team of 41 pacemakers . There is no several weeks taper and no 2 weeks up, 1 week down cycle. Weeks before the race, he maintains the mileage in this range and does that in the last week as well before tapering. The question is: is this luck or something else? Eliud Kipchoge is considered to be the greatest marathon runner, having produced world record times, and continues to be unmatched compared to his competitors. For some context, Kipchoge's record pace was about 4:34 per mile for the full marathon. Members receive ongoing support from certified coaches, race guides, videos, interviews with experts, and more Join for free today! Kipchoge (second from right) and his training partners during a 19-mile run on the roads around Kaptagat. Eliud Kipchoge Weight Training. "Me, especially me, I like different types of fruits as snacks", Brigid says. Orr goes to bed at 9 p.m. the night before his day as Kipchoge, following a routine he put together using details from the marathoner's interviews. Kenenisa Bekele Net worth, Family and Lifestyle, Eliud Kipchoge: Net worth, Family and Lifestyle. This strength training complements his endurance workouts and helps him improve flexibility and general fitness. Like everyone else, even elite runners like a snack. Kipchoges diet and nutrition played an important role in his success at the Marathon. "I'm with my training group all the time," he said. Eliud Kipchoge set a world record on Sunday, and since his history-making run, runners and fans are looking into every aspect of his race. Athletics is like working in a construction company: Youre working with your hands, mixing cement and everything. Sugar accounts for a fifth of the carbs in their diet, according to one study. . . Managu: a dark leafy green, somewhat like spinach. Kipchoge adds a hard track workout to his routine once every week. If you are hoping to eat like Kipchoge, you may feel like it sounds difficult. Eliud Kipchoge's training routine & diet. Most of the food is locally grown, organic, direct from the surrounding farms. The idea is that youre not crushed. Strength and conditioning with low weights (roughly 45 minutes) Stretching & plyometrics. If you take it, it will speed up the digestion. The current world record time for men is 2 hours 1 minute and 09 seconds, set in the Berlin Marathon by Eliud Kipchoge of Kenya on 25 September 2022. This same array of food is on offer in most local restaurants. The moment Morocco made World Cup history. During training camp for an upcoming marathon, the Kenyan runner will depart for the Great Rift Valley Sports Camp in Kaptagat, in the southwestern part of Kenya, about 30 kilometres from . He takes a recovery break when he takes one run per day and covers 18-20km though such runs often start at 6min/km pace. By clicking Sign up, you agree to receive marketing emails from Insider Kipchoge said racking up those miles with his teammates in Kaptagat and keeping a consistent schedule are both keys to his success. Kipchoge says Mursik is critical in the world of sports. After each marathon, Kipchoge takes three to four weeks completely off before beginning a three-to-four-week preparatory phase, during which he alternates an hour of . We may earn a commission through links on our site. Hearst Magazine Media, Inc. All Rights Reserved. Ugali is made from maize flour and water. The Kenyan also loves his chai (tea) as well as milk. Kipchoge has trained there since 2002, and he now serves as a leader and mentor for fellow marathoners as they all train together under Kipchoge's coach, Patrick Sang. That way, every marathoner at the camp including Kipchoge can push the group to be better and faster. Of course you can't just have porridge by itself, so let's see what else we can add to the menu. To meet this requirement, he used a combination of drinks made using hydrogel technology and the GEL 100 product that contained natural ingredients. He hasnt had injuries, but he makes it easy for me, because he follows what the coach says. Most people consider running to be an individual sport. Kenyans overall predominately eat a diet of vegetables, fruits, nuts, legumes, seeds, and whole grains. Instead of gulping down carbs in large chunks, Kipchoge employed an incremental feeding strategy where cyclists handed him tiny bottles of energy drinks that he drank little at a time for a continuous energy release. Kipchoge's longtime lawyer, Richard Cheruiyot, has known him longer than most. As the next two phases put so much strain on the body, this phase makes the joints and muscles strong for injury prevention. History's fastest marathoner. The marathon is almost synonymous with the Olympics and has been part of the modern Games since their beginnings in 1896. Eliud Kipchoge set a world record on Sunday, and since his history-making run, runners and fans are looking into every aspect of his race. Eliud Kipchoge, (born November 5, 1984, Kapsisiywa, Kenya), Kenyan distance runner who is widely considered the world's greatest marathoner. As an excellent source of carbohydrates, Kipchoge focuses on foods like Ugali which is a cornmeal-based porridge. With two eggs and a mix of vegetables we've gained Eliud another 260 kcal. Outside's long reads email newsletter features our strongest writing, most ambitious reporting, and award-winning storytelling about the outdoors. The others areBirhane Dibaba,who was the winner of the 2018 Tokyo Marathon in 2:19:51,Gladys Cherono(a three-time Berlin champion with a personal best of 2:18:11),Brigid Kosgei(the 2018 Chicago champion in 2:18:35) andRoza Derejeat 2:19:17 (from the Dubai Marathon in 2018). What has made Kipchoge great is his talent and dedication and several decades of consistent training. I perform 80 percent on Tuesday, Thursday, and Saturday and then at 50 percent Monday, Wednesday, Friday, and Sunday.. On each run, the pace should get progressively faster, or at worst stay the same. The energy provided by each portion was rounded up to the nearest 10 kcal. He began the practice in 2003 and now has 18 logs stored at his home to reflect on at the end of each season. Runner and fitness YouTuber .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}Elijah Orr is always up for a running challenge. Like many aspects characterising the life of an athlete in rural Kenya, it was simple, frugal and . He gets a massage twice a week with his physiotherapist, Peter Nduhiu, who has worked with him since 2003. I document the time, the kilometers, the massage, the exercises, the shoes Im using, the feeling about those shoes, he says. Let's cheer him along and spice up the plain staple foods with some fried eggs, cabbage, and some local leafy greens. Eliud Kipchoge's training camp routine & diet. Sunday could see the fastest mens and womens marathons on mass in history. - is the flavouring with cinnamon, cloves and cardamom. His diet mainly consists of homemade bread, meat, and ugali, a dense porridge made of maize and flour, in addition to drinking three liters of water every day. Once he's done, he hits the shower and takes a nap before his second run of 10 to 12 kilometers at 4 p.m. Orr plans to do a 7 mile run, for a total of 20 miles for the day. The first phase consists of jogging, aerobics and gym workouts to build the base for fitness. So let's add some of those to the mix. The diet of the Kenyan runners became of interest to me when my brother began attending a Kenyan training camp where the top Kenyan runners, including Kipchoge train. Lastly, focus on eating less meat and more fruits. Kipchoges diet primarily consists of locally sourced foods from the Eldoret region, where he trains, including vegetables, fruits, and lean proteins. Every week, Kipchoge puts in between 124 and 136 miles of running to stay in shape for his next workouts. "Maybe it's banana today, tomorrow it's a little watermelon, next day it's orange, next day it's mango.". A full day of eating and training like the worlds best to ever run the 26.2 mile distance. She is currently based in Pennsylvania and loves all things antiques, cilantro, and American history. Eliud Kipchoge - Diet https://bit.ly/2Z2I4rx "The diet of the athletes in Kaptagat was quite a surprise to us. Have you ever wondered about Eliud Kipchoges nutrition during a race? Sign up for notifications from Insider! Eliud Kipchoge is a Kenyan world record-holder in the marathon and previously specialized in the 5000-meter distance. Fruits like bananas are a portion of popular snack food. Kipchoge is just the third marathoner to win back-to-back gold medals at the Olympics after Abebe Bikila (1960 and 1964) and East Germany's Waldemar Cierpinski (1976 and 1980). During our stay we ate with the athletes on multiple occasions; what we observed may surprise you as well. In his book Eliud Kipchoge. Whats the biggest mistake marathoners make? I ask Patrick Sang, who has guided Kipchoges career for more than 20 years. 5000 30km OnDaily Routines, we profile successful leaders, entrepreneurs, artists, executives and athletes to explore their routines, schedules, habits and day in the life. This session includes time-trials and intervals to get the body moving at fast paces over different distances. The porridge is prepared from millet, water, and sugar. Marathon runner Eliud Kipchoge believes he can get even closer to a possible sub-two hour marathon after narrowing the gap by 30 seconds when setting his recent world record in Berlin last month . True to it, he is always training with his team at Kaptagat Training Camp in Eldoret. Cabbage: prepared in a similar way to managu. The diet was almost purely unprocessed fruits, vegetables, legumes and cereals. Discover the habits and routines of 50 of the world's most successful people with our latest ebook, Daily Routines. 14. He is a two-time Olympic gold medalist, the marathon world record holder, and, of course, the first man to break the two-hour barrier for the distance. Other days involve strength and conditioning, core workouts, plyometrics, and speed training, as well as plenty of ice baths and muscle massages for recovery. Fifteen teaspoons may be a lot of sugar, but there's still a long way to go. He runs 20 miles and only eats 2,130 calories. Like many aspects characterising the life of an athlete in rural Kenya, it was simple, frugal and repetitive. If youre managing an issue and tell him to slow down, he does exactly that.. Kipchoge won marathon gold at the 2016 and 2020 Olympics and set the world marathon record with a time of 2:01:39 at the 2018 Berlin Marathon. Usually, beans are served alongside rice while eggs accompany ugali and the African nightshade. Kipchoge was born on November 5, 1984 in Kapsisiywa, Nandi County, in Kenya. Brigid says: "In other countries there is no ugali like we use in Kenya. Kipchoge has in the past candidly talked about his training, food, and mentality. YouTuber Elijah Orr trained and ate like record-breaking marathoner Eliud Kipchoge for 24 hours, running 20 miles and eating 2,130 calories. The training drafted by coach Sang mainly involves a morning and an afternoon workout. We only have tea and bread. For Kipchoge, recovery runs start at a shuffle, typically an 8:30-to-8:45-minute-mile pace, and slowly build up to finish around 6:30 to 7 minutes per mile. In real time, nutritionists measured how . Running a sub-2-hour marathon meant Kipchoge sprinted at a blistering 4:34-mile pace. Definitely a great way to get the hips and glutes activated as well as get a good core workout," he says. All-day, the runners seemed to be guzzling milky sweet tea. Ugali is good, but we are still a long way off our energy intake target. Rice, Ugali, and chapati are the main fuel foods in the Eliud Kipchoge diet plan. Kipchoge relies on interval sets and longer fartleks to get to the marathon pace. BERLIN Kenyan runner Eliud Kipchoge shaved 30 seconds off his previous world record set on the same course four years ago to finish the Berlin Marathon in 2:01:09 on Sunday. RELATED:How to watch the 2019 London Marathon. The interesting ingredients here are the locally sourced greens, starting with the spinach-like managu, mixed with sage and other spices. However, a slow run of 12 mile is a recovery for those who run at this mileage. Speaking after his history-making marathon victory . Terrain and altitude slow down the things to some extent. An insight into the Kenyan life that shapes legends. His time of 1:59:40 required him to . The most prominent protein sources in Eliud Kipchoge diet plan are eggs, and beans. The eight-time World Marathon majors gold medallist, who is described today as the "best marathon runner of the modern era" was born in 1984 on a farm in Kapsisiywa, Kenya, as the youngest of four siblings. Eliud Kipchoge will race the Berlin Marathon for a fifth time on Sept. 25, returning to the German capital event for the first time since he broke the world record there in 2018. A couple of the athletes in Eliuds group would consume electrolyte powders following long runs, however other than this we did not see anyone consuming supplements, protein powders or recovery products. Cristiano Ronaldo, Albert Fantrau Thriller Sacrifice Story: Where Is The Truth? Eliud Kipchoge discussed his strict diet in his bid to remain in top shape in the run-up to the 2020 Tokyo Olympics. Scientists have long found that there are many civilizations of people who seem to be blessed with longevity. Kenya's Eliud Kipchoge broke his own world record, lowering the mark to 2:01:09, as he powered to victory at the Berlin Marathon on Sunday.. Shaving 30 seconds off the record he set at the same . Popular local choices are fruit. In markets that we visited there was a plenitude of spices and flavourful foods, yet these seemed to be completely absent in the diet of the athletes, and what we were served in our accommodation. Two years ago, he ran 26.2 miles in 1 hour, 59 minutes, and 40 seconds. We're almost there! Athletes spend Sundays with their families that's the only day Kipchoge ever runs alone then spend the rest of the week training, eating, and lodging together at the camp. It is just like a normal person going for a nice walk of an hour. Most ate nothing at all. Weight training is just one of the strength exercises Kipchoge includes in his workout routine to stay strong and fit. Somewhere around 2,300 calories for a day seems to be the average number on a non-race day. If that doesn't sound impressive enough, let's break it down. A Kenyan athlete, Eliud Kipchoge, is a long-distance runner who competes in marathons and is a former 5000m specialist. U. These are four small changes you could make if you wanted to fuel your life more like Kipchoge.