Very cool, great post Renato. Please keep posting in the future, you offer some great insight into what it takes excel in running.
Very cool, great post Renato. Please keep posting in the future, you offer some great insight into what it takes excel in running.
Renato Canova wrote:
I'm very happy that the discussion is finally on the rail of methodology. I want to explain better what I wrote. For normal phisiology, regarding normal people, the conventional thresholds are about 2 mmol (aerobic) and 4 mmol (anaerobic). This is true for athletes that have a very high development in aerobic endurance at low level (for example, amateur athletes), or for marathon runner at the top of their shape, specific for marathon.
When a marathon runner is preparing his marathon, in a period about 3 months before the race, the difference between the speed of 2 mmol (AT) and 4 mmol (AnT) is about 10% (for example, 3'20" per km and 3' per km, or, for you, 5'20" - 4'48" per mile). When you go on with SPECIFIC WORKOUTS OF MARATHON SPEED ENDURANCE, normally you reduce this gap, arriving about a difference of 5% in the period of the race (for example, 3'09" - 3' per km). This difference in speed is a good mark for testing the real preparation for a marathon. So, you must not improve your speed, as your best performance in HM can be reached about 45-30 days before your marathon, but after you must maintain your speed, lasting longer. REMEMBER THAT MARATHON IS A SPECIALISM OF EXTENSION.
For searching and testing this situation, we use a test called FARAGGIANA-GIGLIOTTI (Faraggiana was the doctor of Italian Federation following Gelindo Bordin from '86 to '92 and Gigliotti his coach, now coach of Baldini) consisting in 6 x 2000m at even pace, using an acustic rabbit, taking blood for controlling lactate, run with a very short intervall (may be 40", time necessary for taking blood), with a small improvement in speed every time. For example, Bordin used running in 6'15" - 6'10" - 6'05" - 6' - 5'55" and 5'50". Among this series of times, of sure there is the marathon pace. If the preparation is going in a correct direction, what we can see is that the level of lactate, in different periods, decreases around the speed good for marathon. When the level is about 2 mmol, if the difference between 2 and 4 mmol is 5% in speed, the athlete is prepared for running the full race at the pace of 2 mmol.
With Kenyan athletes (but not only, because we began this tests with Antibo (27'16") and Panetta (27'24" and 8'08" on steeple) I tried something different. For a runner of 26'30" like Kemboi this year, for instead, supposing a value of 26'40" two weeks before Brussels, I did a test running 5 times 2000m in 5'20" (going down from St. Moritz to Sondrio, because in altitude the level of lactate is not the same) with recovery of 1'30", and i had these values :
6,6 mmol (1st) - 8,3 (2nd) - 8,7 (3rd) - 9,2 (4rd) - 11,6 (5th). In this values, you can find a special type of steady-state about 8-9 mmol, lasting from 2nd to 8th km, that we call MAX LASS, depending on different situations, among which the permeability of the membranes it seems to be the most important. So, the behavior of lactate at the speed of the race in a top runner is very different from that of a normal runner, but also from the trend of the lactate in the same athlete, while not specifically trained.
I want to continue later.
Renato, when I ran my best Half Marathon, I was the fittest I had ever been and one of my most aggressive races.
is it possible that I ran at well above 4 mmol? averaging 6 mmol?
I can't believe the f***ing arrogance and idiocy of some of the posters on this message board. Never has there been a coach of such esteem as Renato on this board, and you sniveling little f***ers can do nothing more than insult his English and accuse him of doping his athletes.
No clean Africans under 13:00? You are so delusional you need to have your head checked.
Instead of learning from Renato's immense experience you are going to drive him away with your rudeness and idiotic claims.
Imagine if we had John McDonnell, Jack Daniels, Vin Lananna or Joe Vigil on this board. Renato has coached more top athletes than all those guys COMBINED!!! He could open up your eyes as to how the very top athletes in the world are training, but no, you have to just insult him and his athletes so that in your mind, you can imagine a fat, white trash whiner like Goucher as the world's best.
Bungei wasn't pulled from the team. He was never on it because he didn't run in the Trials. he didn't run 1:42 a week after being sick. He was sick in mid-July, then ran 1:44.73 in Berlin on Aug. 10, then 1:44.70 in Zurich five days later. Not exactly setting the world on fire. You never knew someone who competed 3 weeks after having a bad cold? Christ.
This board is getting to be too much. Everyone wants to believe that everyone is doped so that they and their terrible American distance running heroes will look better.
You don't think there are some good Italian runners? Not many 27:00 10K guys, but there are many at 2:12 in the marathon or better. They know how to train, unlike the lame coaches we idolize in this country.
I am so sick of this shit. If it continues to regress like this, I'm gonna call it quits, as will all the true fans. Soon there'll be nothing more than a bunch of 26:00 minute college kids who think they'd be the best in the world if all the "doped" Africans were caught. I pity you.
Renato Canova thanks for the info, but I IMPLORE YOU TO STOP POSTING. these guys on the boards don't deserve any insight from you....by the way, your English is beautiful and I understand you clearly. however, i fear you are wasting your time with the many f***s that patrol these boards. thank you, and keep coaching some of the finest athletes in the world while we discuss ryan deak's sock length.
Renato should keep this going
Greetings!..
rivotril xanax valium
OH PLLLLLLEASE!!
bump
This is probably the most useful post on letsrun ever! Thanks Renato!
manessmicah7 wrote:
This is probably the most useful post on letsrun ever! Thanks Renato!
I feel odd saying this...but I still don't really see anything in this post of substance to grab onto and apply to my training. What is in this thread that is actually worthwhile? Not trying to be rude.