Rodgers Rop Training

That's an impressive list of sub 62:00 HM's! It must be fun conducting such virtuosos.

.-. wrote:

I realize that Renato is Italian, but find it odd that he consistently spells the word strength as 'strenght'. Even when he capitalizes the word he spelled it wrong. Over and over he spells it wrong. If it was a typo he would spell it right half the time.

Renato writes in excellent english, even better than an average american. He did ONE spelling mistake, who cares....this forum isn't school. Everyone knows what he means.

Great information about hill-sprints Renato, this area is so dismissed in training. Robert Kipchumba shows he got the talent to break the ethiopian dominance at 10k.

What is the current status of Nicholas Kemboi, is he better in training this year compared to last year?

I want to thank you for correcting my mistakes. I well knew that Italian word FORZA is strength, but after writing once in wrong way, I continued without thinking. Sorry, don't hesitate to correct my English when I write something wrong, is a good way for learning something better. Thank you again, next time you can also write your name, because you have reason.

Regarding the question about the TECHNICAL WAY for running hills, I can say, from my experience, that :

a) If you have an athlete running with very short strides, using high frequency, he needs to increase his strength and must use sprints climbing more for muscles than for nervous system. In this case, he has to push using long strides, also if the speed is a little bit slower than running with more frequency.

b) If instead you have an athlete using long strides (and of course slow motions), is better that sprinting he uses the idea of "skipping", running with very high knees and trying to increase his frequency. For him, RAPIDITY is more important than strength.

At least, short hills have the goal of improving the DEFICIENCIES rather than improving the qualities that you already have. Using hills, and mixing length, gradient and technique of running, you can leave a mark on different qualities, from nervous reactivity to the capacity in recruiting fibres, training all what you need for having and using more strength.

.-. wrote:

I realize that Renato is Italian, but find it odd that he consistently spells the word strength as 'strenght'. Even when he capitalizes the word he spelled it wrong. Over and over he spells it wrong. If it was a typo he would spell it right half the time.

How about you try reposting this in Italian you ass and see how it looks.

Renato, thank you for providing this information to us.

G'day Renato

It's good to see such a high calibre coach contributing knowledge gained over years by working with some of the worlds best runners, it's just such a pitty that so many twats seem to be in this forum.

Anyhow i have a question. I have been reading some articals that suggest that you should try and build up the number of miles you do at just below your lactic threshold(LT) during the base training phase in order to raise your LT to higher speeds. However is training just below your LT going to improve your ability to run faster at LT?. One would asume that to stress your body to adapt to higher speeds you would either have to train at LT or faster.Right or wrong?

cheers

bump

By the way, where is Mr. Canova, he stated once that he spends 30 min daily at this forum, guess he don't.

But I guess he is at some competitions, It's an intensive period right now.

That was my thought....Renato coaches some fast dudes...

Wonder why Rop is fast....sessions like this make me piss down my leg just thinking about them:

Sat 10 km in 34:15 + 12 km in 37:02 (track of Kapsabet) 10 km in 33:40 + (track Kapsabet)5 x 2000m in 6:01 ? 5:58 ? 6:00 ? 5:57 ? 5:51 rec. 3 min jogging

I believe that should be:

AM 10 km in 34:15 + 12 km in 37:02 (track of Kapsabet)

PM 10 km in 33:40 + (track Kapsabet)5 x 2000m in 6:01 ? 5:58 ? 6:00 ? 5:57 ? 5:51 rec. 3 min jogging

This question is for Renato Canova or anyone else who would like to answer.

For someone who has never added any fast sprinting speed training, and consistently runs around a 54 sec 400 while training for the 10k, how much improvement would you think is possible? 2-4 sec's, 2-6 sec's?

bump, pissing also down my leg

2-3 seconds may be possible. Start with hills before doing to speed on the flats, though. As Renato states, work on your deficiencies. If you lack power, work on stride length while running uphill, pushing hard with each contact and lift your knees a couple inches more than you normally do while sprinting on the flat. If you lack turnover, cadence, then work on quick steps. Also, if you need work on turnover, find a gentle downhill, smooth and not cambered. Run down it focusing on faster steps. It will improve your neural capacity.

Later, after working on the hills for a month, then you can do some faster flat running. Hills can be part of your schedule throughout the year, so keep that in mind. History proves that great runners hit the hills regularly. Tinman

I was reading through this thread, and I must say that I truly enjoyed it! I would think that this was the kind of running forum that the site founders had in mind when creating Letsrun. It's great to see some great questions and positive feedback from people. Good luck to everyone, and may all your goals be achieved through your dedication and patience. Utaonane!(See you later).

-Mbwa Kali

Great thread!

Just dug out this thread.

I dont know if anyone can shed light on renatos post. I was wondering does anyone know if when using hill sprints to improve stride frequency what sort of length hill do use, short, medium or long?

It appears a short hill 60/100m for improving stride length but stride frequency?

Hopefully someone can help me out here, hopefully renato Canova himself.

Thanks

Poor Turnover wrote:

I was wondering does anyone know if when using hill sprints to improve stride frequency what sort of length hill do use, short, medium or long?

A gradual downhill is good for increasing stride frequency, focusing on moving your legs as quickly as possible while relaxed, for example for 800 meters.

Renato Canova wrote:

I use sprints of 60/100m with a gradient of 15% about, where they push very hard, trying long steps, for developing strength.

With DANIEL RONO (26 years, 4th in Berlin in 61:26) instead I want to develop strength because he's very slim. Daniel uses short sprints climbing (about 15% of gradient) twice a week, going with very high knees and high frequency, as normally he uses too long strides.

Renato, what do you consider to be too long of a stride?

John Ngugi had a very long stride, over 80" 171 spm in his 1st victory at World Cross, and of course a great all time record. Do you feel his stride was too long? How do you evaluate this for a given runner? Are some fine with long strides and others are not? I am asking to learn about this. Thanks for your help.

Very old bump for Canova