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Post by Jogger McGee on Nov 13, 2010 15:33:23 GMT -5
I copy/pasted this from a recent letsrun.com thread on Kenyan 1500/Mile Training.
Letsrun.com is a great site- I am on it a couple of hours per day in fact. However, browsing the message board can be a little like shopping at a Thrift Store. You're sure to find a lot of junk, but every now and then you're going to get something really cool- really cheap.
This was all free!
( I will divide Canova's messages into separate posts, so it's easier to read.)
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Post by Jogger McGee on Nov 13, 2010 15:34:24 GMT -5
Canova:
What does it mean "Kenyan 1500m Training" ? There are different methods, of course depending on the coach. For example, this is the current program of an athlete (in my group) that I don't want to name, but is in top 5 in the World (starting on 1st November) :
Mon, 1.11 a) 1 hr moderate run (16 km) b) 30' easy + 12 x 80m sprint uphill
Tue, 2.11 a) 50' easy b) 20' easy + 5 circuits of strength-endurance (see after)
Wed, 3.11 a) 30' easy + 5 x 6' fast rec. 4' easy b) 40' easy + gym
Thu, 4.11 a) 1 hr with short variations of speed (30" / 45") after 20' b) 30' easy + exercises of reactivity : 10 times 30" jumping with blocked knees + 10 times 30m bounding + 4 sets of 3 starts from different position (on the ground)
Fri, 5.11 a) 1 hr moderate b) 40' easy + gym
Sat, 6.11 a) 30' easy + 8 km fast (about 3'05" / km) b) 30' easy + stretching
Sun, 7.11 40' easy
Mon, 8.11 a) 1 hr 10' moderate run b) 30' easy + 12 x 100m sprint uphill (max intensity)
Tue, 9.11 a) 50' easy b) 20' warm-up + 6 circuits for strength endurance
Wed, 10.11 a) 30' easy + 6 x 5' fast recovery 3' easy b) 40' easy + gym
Thu, 11.11 a) 1 hr 10' with short variations of speed after 20' b) 30' easy + exercises of rapidity : 10 x 30" skipping very fast + 10 x 20" heels-to-buttocks very fast + 10 x 50m running very fast in high frequency (very short strides)
Fri, 12.11 a) 1 hr 10' moderate run b) 40' easy + gym
Sat, 13.11 a) 30' easy + 8 km fast (about 3'02" / km) b) 30' easy + stretching
Sun, 14.11 40' easy
Mon, 15.11 a) 1 hr 10' moderate run b) 30' easy + 4 x 120m sprint uphill + 10 x 80m sprint uphill (max intensity)
Tue, 16.11 a) 1 hr easy b) 20' warm-up + 6 circuits for strength endurance (rec. 6')
Wed, 17.11 a) 30' easy + 6 x 4' fast rec. 3' easy + 3 x 2' fast rec. 2' easy b) 40' easy + gym
Thu, 18.11 a) 1 hr 10' with short variations of speed b) 30' easy + exercises of explosivity : 10 sets of 10 squat-jumps + 10 sets of 30 sagittal splits + 10 sets of 5 jumps with knees to the chest
Fri, 19.11 a) 1 hr 10' moderate run b) 40' easy + gym
Sat, 20.11 a) 30' easy + 8 km fast (under 3' / km) b) 30' easy + stretching
Sun, 21.11 Rest
For your info : * Easy run is between 4' and 4'20"/km (6'20" - 6'50" Mile) * Moderate is between 3'20" and 3'40" (5'20" - 5'55") * Fast is between 2'50" and 3'10" (4'32" - 5'05")
** Circuit for strength endurance : 60m sprint 40m skipping 60m sprint 40m bounding 60m sprint 40m heels-to-buttocks 100m sprint 10 squat-jumps on the place (recovery 6')
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Post by Jogger McGee on Nov 13, 2010 15:35:16 GMT -5
CANOVA:
Never a cycle MUST be repeated. We have to change, depending on the goals. For example, in this case we don't want to run indoor. I have a plan for improving during this winter both STRENGTH and ENDURANCE. I need that the athlete can continue to have the same level of endurance (we speak of an athlete able running 10000m in 28'), so some training, from January, with a group of HM runners is ok. But at the same time I need to build a different ability in changing speed quickly (at the moment the athlete doesn't have this ability), working on the neuromuscular system. For doing this, we need time. Never we have to lose what we have, and at the same time we have to increase the level where we are insufficient. Remember that the first FUNDAMENTAL PERIOD of training (in this case from beginning of November till the last of January, lasting 3 months) is built with the phylosophy to look at the INTERNAL LOAD. This means that we have to work for increasing the qualities, that only during the special period can be assembled together for creating the PERFORMANCE. So now, also in Kenya, somebody can use more scientific approaches, and to speak about "Kenyan training" is something not only restrictive, but also wrong.
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Post by Jogger McGee on Nov 13, 2010 15:35:55 GMT -5
In the gym (because is the first time he uses) at the moment he has sessions of about 1 hr 20', with general exercises, mixing flexibility, articular mobility, reactivity, coordination, strength (at the beginning without weights, after one month with very light weights). But the final goal is to move to postural exercises, learning to use proprioception.
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Post by Jogger McGee on Nov 13, 2010 15:37:01 GMT -5
CANOVA
About the long run, personally I don't believe in the effect of long moderate run for long time. This has the only effect to be a support for the SPECIFIC AEROBIC POWER, that for a specialist of 1500m can be developed running fast for 6-10 km, not at moderate pace for 1 hr 30' or more (we speak about one of the best in the world, not of a beginner). So, in the program you can see 8 km fast (the third time already under 3' per km), that arrive till 12 km at the end of January, with the participation in some local Cross, too. This is the real support for the beginning of the SPECIAL training, when we start to run long intervals on the track, at a speed more close to the speed of the race (for an athlete running 3'30", that is 2'20" per km, 90% of the speed is 2'34" for 1000m, and we go to develop SPECIAL AEROBIC POWER running, for example, 10 km about this speed, alternating intervals and recovery long the same time of the test : for example, after 1000m in 2'35" we use 2'30" of recovery, after an 800m in 2'02" we use 2', after a mile in 4'10" we use 4').
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Post by Jogger McGee on Nov 13, 2010 15:38:02 GMT -5
CANOVA
(This post is just great!)
I agree. The first step for running fast is to have an aggressive mentality about training. Too many times athletes from Europe, US and Oceania are prisoners of "perfect scientific training", looking at what is not important and forgetting what is fundamental. The "main dish", for every running event, is : RUN LONG (according to the length of your event) and FAST. After, we can put a lot of exercises, we can look at increasing strength, ability, coordination, flexibility etc., but don't forget that all the specialisms of ENDURANCE have in SPECIFIC ENDURANCE the key for improving. The problem is that the most part of training is TRAINING FOR HAVING THE POSSIBILITY TO TRAIN. For example, is clear to everybody that, if I'm able to run (A) 3 times 800m in 1'52" with 6' recovery, and I run 1500m in 3'35", the day I'm able running (B) 3x800 in 1'50" with 5' recovery my performance becomes 3'32". The problem is : HOW CAN I IMPROVE MY TRAINING ? WHICH IS THE ROAD FOR GOING FROM POINT A TO POINT B ? It's very easy to look at biomechanical improvement. The way of running is something we can see and control with several instruments. We can use cameras, computers, we can measure many particulars, having the right instruments. But the base of the performance is TO IMPROVE THE BIOENERGETIC SYSTEM. And we cant see inside the body, so we need very high feeling with the athlete, and he needs very high feeling with himself. Forget the "official" physiology, top training with top athletes doesn't work as the books of physiology try to explain. Physiology is not an INDUCTIVE SCIENCE, but a DEDUCTIVE SCIENCE : like every experimental science, physiology can only investigate, and explain, what REALLY happens in our body. The problem is that NEVER physiologists are able to test a full training program of a top champion. When Shaheen beated the WR of steeple, many scientists as ked me to test him, and I refused. I explained that I was really interested in a collaboration, where the scientists COULD FOLLOW THE DEVELOPMENT OF MY TRAINING. Instead, they wanted to check THE FINAL PRODUCT : the athlete, using the normal protocols, FOR HAVING A STATIC PICTURE OF THE SITUATION OF THE WORLD RECORD HOLDER. This is completely useful. TRAINING IS A DYNAMIC SCIENCE, we work for modifying the physiological parameters (otherwise there is no reason that an athlete can improve), and what we have to use in order to provoke this evolution is a road that we have to cover from the starting point till the end. NEVER the physiological studies had top champions as models. If you makes a study with 3 different groups of students of your University, the study can be wonderful, but the animal is wrong. A top athlete is something different from the beginning, for a gift of God, Mama and Papa, and can train very much harder than a normal athlete, also because can have advantages in his final result that a normal athlete cant have. For example, when I explain that, for top runners of 10000m, there is a MAX LASS (maximun lactate steady state) lasting about 17'/19', about 8-10 mml/l, this is something that physiologists cant accept, because THEY never tested (but some top coach instead well knows). When we explain that after a Marathon, run with cold, rain and some downhill, some athlete can arrive with 18,000 of CPK (when normal values are about 200, and if you are around 700/800 sometimes a doctor send you to the Hospital for a test, fearing you can have an heart attack), a doctor doesn't believe, because in the normal literature nothing like this exists. BUT THIS HAPPENED, and the athlete didn't die, simply had to recover for about 3 months. So, we look to much to what other people wrote, and what is written automatically becomes THE TRUTH. Instead, Kenyan athletes don't know anything, and have the mentality of an EXPLORER. If you want to overtake your limits, YOU NEED TO GO IN A DARK AREA, NOT YET KNOWN, for discovering till where you can arrive. If you feel protected inside what you are able to do, YOU NEVER CAN OVERTAKE YOUR LIMITS. And, in our Society, we are the one creating our limits.
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Post by Jogger McGee on Nov 13, 2010 15:39:13 GMT -5
CANOVA
We had long experiences about training in altitude, using several combinations : a) Living in altitude and training in altitude b) Living in altitude and training at sea level c) Living at sea level and training in altitude d) Living in one altitude and training in different altitudes (for example, living at 2000m, training sometimes at 2500, sometimes at 1500) CA We didn't have very important results using the formula b).
Therefore, since sleeping and also living in the simulated high altitude conditions, but training at sea level, is exactly the same experience,personally I think this solution completely useless, because what can help the athletes in running faster is their TRAINING IN ALTITUDE, using the lack of Oxygen for increasing the Aerobic Power, that doesn't increase training at sea level.
When we train in altitude, we need to follow some principle, that is common for African people like for European or American people :
a) The first effect of training in altitude is TO IMPROVE THE AEROBIC POWER. So, altitude is not DIRECTLY effective for those distances NOT DIRECTLY DIPENDING ON AEROBIC POWER.
b) Which are the event DIRECTLY connected with the AEROBIC POWER ? Are 5000 / 10000 / HM. For those events, ALTITUDE TRAINING IS A DIRECT MEAN OF TRAINING.
c) For shorter distances (800 / 1500) or longer distances (Marathon), ALTITUDE TRAINING HAS EFFECT ON... THE SPECIFIC TRAINING, but not on the performance. In other words, training in altitude allows the athlete in having more basic support for developing (may be at sea level) the SPECIFIC SPEED ENDURANCE (that is in lactic area for short distances, of course over the Threshold, while is in full aerobic area for marathon, under the Threshold).
d) Methodologically speaking, in altitude we cant use the same system we use at sea level. We MUST train with high volume,limiting lactic workouts. We cant use, for example, SHORT RECOVERY, because the REMOVAL of lactate is slower, due to the lack of Oxygen. Or, if we want to maintain the same recovery time, we need to run slower. The normal rule is as follows :
1- Tests very short and fast (100-300m) : a little bit faster than at sea level, same recovery time
2- Tests of medium length (400-600m) : same speed of sea level, recovery time 3/2 of the normal time (for example, if we use 2' at sea level, in altitude becomes 3')
3- Tests for Aerobic Power (1000-3000m) : pace slower (about 97% of the speed at sea level), and recovery time 3/2 of the normal. For example, if at sea level you run 2000m in 6' (360", 3% is about 11"), at altitude of 2000m you run at 6'10" / 6'12".
4- Long continuous run : the difference of pace can be about 5" - 8" per km for athelets living at sea level, after a period of adaptation, while is under 5" for people living in altitude. For example, last year at the end of May, Florence Kiplagat ran in a hilly road between Iten and Eldoret (Kaptuli) 15 km (measured with GPS) in 48'47", that can mean like 47'30" at sea level.
5- When the pace is moderate, there is no difference. For example, an athlete able running in 28' (10000m) or 2:10 (Marathon) can run 20 km at 3'45" pace at sea level, exactly how in altitude.
For having some effect of training in altitude, we need to go higher than 1800m, also if for athletes never going in altitude before already 1400m can have some effect. We need increase the level of the altitude using several periods : if the first period (normally we use 3 weeks for athletes living at sea level) is at 1400m (South Africa, for example), a second period can be a St. Moritz (1800) and a third period in Sestriere (2000m), for having more physiological stimula and consequentely more supercompensation.
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Post by Jogger McGee on Nov 13, 2010 15:40:24 GMT -5
CANOVA
Big risk is to run too fast in training of LACTIC CAPACITY, connected with the LACTIC POWER. Since there are different ways in terminology, LACTIC POWER is,practically, the PB of 600m (for example, 1'16"), and LACTIC CAPACITY is 3x600 in 1'21" with 7'-8' recovery.
In 1988, the team of East Germany went to Sestriere for preparing OG of Seoul, with their best group of sprinters. Among them, there was the World Champion of 400m of the previous year, Schoenlebe (winner in Rome in 44"33). I saw one incredible training of Lactic Capacity : 3 x 500m with 7' of recovery, in 59"7 - 59"5 - 59"6 (the official World Best performance was 60"02 !). I was sure he could win Olympic running under 44". Instead, he ended his career going out in qf running 46"60 !
Only several years later, studying the lactic reaction in altitude with a group of French scientists, we discovered that SO HIGH INTENSITY FOR A LACTIC WORKOUT COULD PROVOKE A REVERSAL OF THE POLARITY OF THE MEMBRANE. Practically, the athlete is no more able to eliminate the rubbish rimaining in his cells, and the cells cannot receive the right nutrition. In this case, the sensation is to have legs always very heavy, a feeling of "chocking", like a stagnation of lactate inside. The problem is that, ecceeding in this type of training, this situation becomes irreversible, and the athlete is no more able to have any type of endurance for ever.
Finally, my advice for all the athletes going to altitude is : go for running VOLUME, not INTENSITY. In any case, you can have advantage under Aerobic point of view, and don't risk any mistake.
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