Renato Canova style hill sprints question . . .

Non sprinters should always ease into sprint reps with a rolling start to minimize the risk of injury. There is no need to practise explosive starts if you are a distance runner.

What'a you do is start with 1% slope, then 2% slope, then 3%, 4%, and 5% slope. You put'ta you left foot out, then you right foot out. You do the hokey pokey up the hill, up 10% slope, and that's how you do the hill sprints.

You start at the bottom of whatever hill is available to you and run as far up it as you want as many times as you want.

runn wrote:

You start at the bottom of whatever hill is available to you and run as far up it as you want as many times as you want.

this is your answer.

runn wrote:

You start at the bottom of whatever hill is available to you and run as far up it as you want as many times as you want.

EZ10Miler wrote:this is your answer.

I'm generally not for being anal, but to say that there is no difference in short, all out hill sprints and what you seem to be implying cannot be correct. Either would certainly be beneficial in some respect, sure, but will not confer the same benefits.

I've tried enough different approaches in training to find that even slightly varied workouts produce different effects; sometimes much more different than one would think.

I indeed plan to do not only these short hill sprints, but continue other hill workouts as well, in addition to tempos, strides, and various length / intensity intervals.

I am always amazed by the different interpretations that arise from reading the same block of information.

Ask 10 different people to define "tempo run" and you will get 10 wildly different answers. There was a thread regarding Canova's training, and someone posted a link to a blog discussing the similarities to Lydiard type training ... with several experts pontificating about their interpretation of Lydiard and Canova ... but none of the experts were >Canova< ... why not ask Canova himself, instead of BS "expert opinion" bloviating about the philosophy of someone else?

Yeah! If Mr. Canova wants to chime in I'm all for it!

Update: I decided that today would probably be better to start these sprints because it jives better with what I need to do the rest of the week.

What I did, and thought was probably quite good, was to go ahead and start on the steep part of the hill, but get a bit of a gradual start. I started my countdown timer when I was at 95~100% and held it for the 8 seconds. It surprisingly felt quite easy. I had been doing some hill work for the past 3 or 4 weeks though, so it wasn't from scratch. I'll be surprised to feel any soreness, but I'll just have to wait and see.

I think you are overthinking things. What is complicated about 10-20 seconds uphill?

I'm generally not for being anal, but to say that there is no difference in short, all out hill sprints and what you seem to be implying cannot be correct. Either would certainly be beneficial in some respect, sure, but will not confer the same benefits.

I've tried enough different approaches in training to find that even slightly varied workouts produce different effects; sometimes much more different than one would think.

I indeed plan to do not only these short hill sprints, but continue other hill workouts as well, in addition to tempos, strides, and various length / intensity intervals.

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Don't get me wrong- there is a BIG difference between short and long hills. So, let's say you have a 200 meter hill at your disposal- you can go 50m, 75, 200, or 47m up it.

You use what's at your disposal.

It's not like someone came up with the ultimate hill workout and searched the world over for that type of hill with a specific recovery. He used what was at his disposal and found what worked.

the BRObius strip wrote:

I think you are overthinking things. What is complicated about 10-20 seconds uphill?

It isn't complicated. It therefore makes me wonder why some are having a hard time understanding.

Simply: Is it too taxing to start such sprints on the steep portion of the hill? Or, is that "too taxing" to be thought of as a beneficial part of the workout / drills?

I honestly thought it would be more taxing than what it felt like today, so maybe I was wrong to be concerned too much with it, but as with small changes in training having potentially big impact, so small changes within workouts / drills can have a big impact. I've gone through a couple of years of off-and-on injuries, and really want to put that behind me.

Anyway, I believe the way I did it today will work just fine.

the BRObius strip wrote:

I think you are overthinking things. What is complicated about 10-20 seconds uphill?

I guess I should also add that, if it isn't "complicated" then why the need for Mr. Canova, and those who have picked up this training from him, to be so specific about the need for them, including the percentage of slope and very specific duration? I mean, 9 seconds??? I've only seen up to 12 seconds recommended. Why? And these are from world class coaches. Maybe they know something about how to best do them to get the most benefit while avoiding potential pitfalls?

So, yes, it's not complicated, but when you are hearing from coaches of this caliber, it's probably time to defer.

10 meters or less... sprint. Otherwise you fatigue and lose form, not the purpose of the workout.

What I am amazed with is how many of you are looking for a secret workout. There is none. But you can always try this:

Run mileage, a long run, tempo run (whatever that means to you), hills, longer intervals, shorter intervals (adjust pace accordingly), some fartlek, progressive runs, max sprints, and strides.

Learn to race, love competition and don't be afraid of losing. Don't wimp out and drop out of races. Push yourself, challenge yourself, be better.

Sleep more, eat right, hydrate (don't drink alcohol, sodas, etc.), ice, stretch after your workouts, use the foam roller, don't get massages and be a wimp every time something hurts.

Be a good person, love your significant other, be a good parent, be a good child, pay your bills, work hard, don't complain.

Do all this and you still may never feel like you reached your best but you'll be better for it.

Whether you start in the middle of the hill, the bottom of the hill just find a hill and run it. I'm sure next you'll be asking what kind of farm field to run in because you red Ovett did his 300 reps through a field without a watch and not measured.

How has this question not been asked:

In what phase - introuductory, fundamental, special, or specific - does Canova have his athletes perform these short hill sprints?

Just knowing what all the "pieces" are individually that go into a training program is not enough. It's all about WHEN and yes, HOW, it is executed.

Next question:

How many of the freaks replying here actually do the workout I'm asking about?

I'm sure it is 0%.

Who was talking about a "secret, magic workout"? I wasn't, and think I missed where anyone else did. As for me, I mentioned adding these as a part of a well rounded distance running regimen.

Reading comprehension! Try it!

You're welcome.

Brent ...

You might wish to read this .....

http://runningtimes.com/Article.aspx?ArticleID=15737&PageNum=1

& view this .....

http://blip.tv/chasingkimbiacom-video-blog/hill-sprints-1389339