Claiming 5 minute mile pace off road. Just wondered how he knew the pace
You are not professional runner thats why you don't know what pace you are running. Professional runners know what pace they are running. They have it dialed in through years, even decades, of running.
Besides, don't believe everything you read literally. The pace was probably faster than 5 minute pace.
Claiming 5 minute mile pace off road. Just wondered how he knew the pace
You are not professional runner thats why you don't know what pace you are running. Professional runners know what pace they are running. They have it dialed in through years, even decades, of running.
Besides, don't believe everything you read literally. The pace was probably faster than 5 minute pace.
Kids can't do anything without their watches (or cell phones either for that matter). They are so out of touch - if you have them do 200 repeats, they ask what that is per km or per Mile (not American) as that is what their watch defaults to and they can't make/ figure out the adjustment.
My story to kids is one from Cram (likely fictitious but notable) that he could cutdown a series of 10 x 400 by a tenth each - without a watch. So yes top runners know how fast they are running or should, even without the fancy Garmins, etc.
I'm just telling you what he told me, and I told him I'd repeat what he said. "A hundred." but "up to 115." He was very emphatic about it. I would tend to believe that 115 to 120 on occasion fits with his statement.
Additionally he ran it very fast. A story that Bob Hodge repeated to me was when Paul Cummings RIP visited Jonsies home in Wales. They went out on a morning run. About a half mile down the road Jones suddenly stopped, walked through a ditch, then climbed a fence and proceeded to run across a field (presumably a cow pasture) at five minute pace. Knowing that Cummings was a twinkle-toes runner, the image of him following Jones, and keeping up at five minute pace through a muddy field is precious. But thats what Jonesy does-- he hauls ass across muddy fields!
Did he time travel and get a GPS watch?
I had a 10km route and a 5km one, which I ran every week for years. I measured them when I heard about mapmyprun. The 10k one was 70 meters off. The 5k one was 80 meters off. We had a good sense of pace.
Trollism, you deliberately misuse (or forgot) what I explained thousands times.
A) I told that, till 2011, NEVER heard any Kenyan asking for supplement, also legal. What I said is what I know, and because I lived in Kenya for about 9 months every year, working with many of the top in the Country, I suppose to have more infos, and more knowledge about the problem, of all the posters in LR
B) The category that didn't take advantage from EPO (attention, not from DOPING, I well know there is doping working with everybody, but this is not EPO) NEVER was "Kenyan", but "Kenyan living and training in altitude, with proper training".
C) After I started to work with European athletes, who accepted to live and train in altitude for many months every year, I modified my thought, replacing "Athletes, from any Country and different origin, living and training in high altitude for long time, using proper training dont have advantage from taking EPO"
D) I'm one of the most tough fighters against doping, that is completely out of my mentality. Several times I wrote that athletes caught for EPO needed to be banned for life, "not because had illegal advantage, but because they finished their career for something not helping them. This means they were idiots, and we have to clean athletic world from idiots.
Now I can add that, in order to grow in athletics, a very good solution could be ban from LR a group of posters that are only able to speak about doping, showing their "not" knowledge of the problem, never explaining which real advantage doped athletes have, and already obsessed by the same problem, that of course exists, but becomes bigger and bigger for the overevaluation of the advantages producing in the performances of endurance.
Wejo and Brojo, i am quite disappointed that you deleted my counter opinion and information about EPO.
I provided factual arguments including a source (USADA) in a friendly way. Even the best coach in the world, does need to be correct on everything. If someone can't handle a counter opinion, he/she should not be on a forum.
Is this a discussion board or is this a censor board now?
When you see this kind of disgusting commentary from Steve, dont you think its time to offically ban him from LRC?
Honestly what value does he ever bring to this website, all you keep him here for is as clickbait.
Someone as amazing as Canova comes to this board and shows us his entire playbook, and he gets to deal with Steve the freaking addict.
Show some respect, ban this clown now.
What a joke.
We have cleaned up this thread and removed moats of the posts where people essentially say it must be doping.
It is very disrespectful to ask someone to share their training and then accuse them of doping. We will not allow it. Plus it is off topic. We let people speculate about doping but not in every thread.
There is a time and a place for every discussion and this thread is not the place for it.
Wejo and Brojo, i am quite disappointed that you deleted my counter opinion and information about EPO.
I provided factual arguments including a source (USADA) in a friendly way. Even the best coach in the world, does need to be correct on everything. If someone can't handle a counter opinion, he/she should not be on a forum.
Is this a discussion board or is this a censor board now?
Themis thread is supposed to be about the discussion of Emile’s training not a discussion of the general effects of EPO.
Thanks so much for posting this. Couldn't agree more. People have plenty of opportunities to express their views, whether accurate or not. But in response to a giant in the area, taking his time (free of charge) to inform the general public about issues of importance/interest (to those in the field, of course), it is just plain rude and counter-productive.
Renato, thank you for sharing! I have a question about long fast runs.
It looks like Emile did several long fast runs at about 90% MP: 30, 32, 37, and 45 km at 3:17-3:20/km, and also several workouts at 98-102% MP: 35 km at 3:03/km and many long interval sessions with fast recovery at 3:00-2:55/km. But he did not do any continuous runs at 95% MP.
Can you comment on the use of long fast runs at 95% of marathon pace, and why Emile did not use this pace very much?
Renato Canova is one of the most respected distance coaches in the world!With decades of experience and countless medals, its is such a pleasure to feature h...
Emile is only at the beginning of his career as marathon runner. The first step was to increase the mileage, and inside the mileage to increase the intensity, at the same INTERNAL LOAD.
The internal load is the level of effort of an athlete. For example, if you run 10 x 400m in 60" with 60" rest in between, and at the end you have a level of lactate of 14 mml, and after one month of training you run again 10 x 400m in 60" with one min. rest finishing with 12 mml, you can still run other 2 x 400m in 60" for reaching the same level of lactate of the previous traning. In this case, the INTERNAL LOAD will be the same, but the EXTERNAL LOAD (that is the performance) becomes better with the same cost for the athlete.
We use a test for marathon (Faraggiana - Gigliotti test) consisting in 6 x 2000m at even pace (for being sure of this we use an acustic pacer after marking every 20 meters with a cone) increasing the speed at any next test, at a pace including the Marathon Pace.
For example, if we want to prepare a runner for running at 3' per km (2:06:36), the times of the tests can be 6'15" - 6'10" - 6'05" - 6' - 5'55" - 5'50" (pace per km from 3'07"5 to 2'55") so we are sure that the marathon pace is inside the speeds of 2000m. We take a drop of blood for testing the lactate, and after a very short recovery (usually between 40" and 1', the time for taking the drop) the athletes start for the next 2000m.
If the training is correct, in a period of 4 months the INTERNAL LOAD of the athlete at 3'05" pace is the same at 3' (same lactate level and same HR).
With Emile, we are at the beginning of the change of the engine.
Marathon is a particular event, different from every other distance. While till the HM athletes run over the Threshold (LT), and the limiting factor is the POWER of the engine, so the main goal in training is to increase the AEROBIC POWER and the LACTIC RESISTANCE (in the shorter distances working for enhancing the TOLERANCE at lactate in the muscle fibers), for Marathon the main goal is to REDUCE THE CONSUMPTION OF GLYCOGEN at marathon pace, in order to last longer.
We need to remember that the Tank of Super (Glycogen) is not very big, and running a HM at the best individual speed athletes well trained use to empty the tank. Instead, the Tank of Diesel (Fatty Acids) is almost unlimited. Therefore, our physiological goal is to become able to create a new fuel, mixing glycogen and fatty acids, training the muscle fibers for working step by step. at the specific marathon speed, using a percentage of fatty acids that becomes higher with specif training.
This physiological change can last several years. The real problem is not to lose too much quality compared with what the athlete had before starting this type of training.
The second point is the mental adaptation. Long and easy run never is a problem for specialists of 10000m who want to move to marathon, but the ability to run for long time at high level of intensity is a process needing several years, and that's the main reason because many top athletes are older than 35 years.
In my group, for example, Tadesse Abraham won this year Barcelona in 2:05:01 and is 44 years old. In training, when we go for long run (between 35 and 40 km), he's the one showing the higher mental adaptation to the distance, while suffers the fast test on track, but without this training of specific speed (always high volume on track, for example 2 x 3000m in 8'50" + 3 x 2000m in 5'50" (with 3' recovery) + 5 x 1000m in 2'50" (2' rec) + 6 x 500m in 1'22" (1'30" rec) that in total are 20 km) he was not able running better than 2:06:40 already 8 years ago.
Interesting! For aerobic power, how would you change training for a marathon runner who had lower aerobic power than necessary? For example, how would marathon preparations be different if you were working with Emile back in 2020 or 2021, when his 10k PB was still 28:39?