Renato Canova's marathon training information

So about 5:48 pace. Thanks.

Now everyone let's not just go out and run 5:48 pace everyday thinking that's going to make you run 2:07. When you run 2:07 then 5:48 pace is pretty moderate. He's running about 50-60 seconds slower per mile than marathon pace.

Alan

Runningart2004 wrote:

He's running about 50-60 seconds slower per mile than marathon pace.

Alan

at altitude, on dirt roads, likely hilly? Maybe equivalent to 30-40s slower than marathon pace if running on flat tarmac at sea level?

The poster Tike asks:

Renato Canova how acrobatic are your runners?

4/15/2007 3:14PM

This might sound weird but with your training (mainly circuits, etc) i wonder how acrobatic are your 5 km to marathon runners.

How is their jumping height jump strength. Are they able to jump over 5 meter so quite athletic on that regime.Or is it more like they cant surpass 3.5 meter if they had to do a long jump?Or what would there verticals be?

I know mileage and intens runs dont exactly do the jumps good.

But those circuits dont seem to bad for explosivity nour does hill running, and especially the stretching the athletes seem to do.

Renato Canova 4/15/2007 4:34PM - in reply to Tike

I explain you the circuits that Shami uses. The phylosophy of circuits for strength endurance is always the same, but the stations depend on the situation of the place of training. In the case of Shami, he carries out his circuits in Eldama Ravine, a village 120 km far from Eldoret, with a lot of hills.

His circuits, that he must carry out at max intensity, are the following :

a) 120m bounding (flat)

b) 300m running fast (flat)

c) 20 sagittal splits on the place

d) 60m sprint climbing

e) 40m skipping climbing

f) 60m sprint climbing

g) 40m heels-to-buttocks climbing

h) 60m sprint uphill

i) 40m bounding climbing

l) 100m sprint climbing

m) 10 squat-jumps on the place

The circuits is carried out on a small hill, with 420m of flat rough road before starting 400m of hard hill. So, all is about 820m. After finishing, the athletes of the group WALK for about 300m downhill, going back to the start. One loop is about 1,120m.

Of course, if you have other options, you can change something. For example, with Rita Jeptoo I use something a little bit different : when we are 4-3 months far from the competition, her circuits are uphill only, for about 600m, and there is more attention for technical exercises, done at high intensity, while the run (about 80m climbing between every station) is at 80% of max speed. In this case, the current focus is for increasing strength and specific technical ability when tired. So, we use Aerobic Resistance in order to support STRENGTH ENDURANCE. Instead, during the last 2 months, we go to qualify the intensity of the sprints, and the exercises lose part of their importance. The final focus is to use strength for supporting AEROBIC POWER.

We use this type of preparation ALWAYS, after every Marathon, for recovering the personal level of strength, that during the specific period of preparation for a Marathon the athletes go in part to lose. But, in the case of Rita running Boston, that is a very hilly marathon, we maintain this type of training till last period, because to have strength endurance is one of the most important goals in order to finish with high speed (last year Rita ran 16:15 between 35 and 40k, and was the 4th performer in all the race (better than the top 8 men) from 40 to the finish). Don't forget the "heartbreak hill"....

Runningart2004 wrote:

Now everyone let's not just go out and run 5:48 pace everyday thinking that's going to make you run 2:07. When you run 2:07 then 5:48 pace is pretty moderate. He's running about 50-60 seconds slower per mile than marathon pace.

Alan

I'm not an idiot. That and I am much closer to that 2:07 then you are. I just wanted to know what "moderate" was to him.

Anti-oxidants are more important. You release a lot of free-radicals when you train hard.

I found a really good anti-oxidant suppliment here:

www.oxiseven.com

.

I believe that it's pretty new, but it has a good formula and it has worked well for me.

You don’t think the mileage helps the body’s ability to store more glycogen and speed up the breakdown of fatty acids?

What about the wear and tear on the bones, tendons and muscles? The hills at CIM wrecked Phil, especially the eccentric contractions of the downhills. Again, mileage would help.

Sammy crashes, Phil crashed, Rose got 16 minutes slower in a half marathon, etc. Even Canefis is seeing the light.

Troll Runners World and look for soccer moms to coach with your low mileage program and let the real coaches, like Canova play over here.

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