Canova Hill Workout

to be but not currently wrote:

hshxb wrote:

If Canova read these boards more often he could be training guys to be the best in the world... Wait...

That is exactly why he reads the boards. He is not training Farah or Bekele or Kipruto or Centro or Dibbaba(s) or any of the top people afaik..

1. He does not take training advice from Letsrun

2. Kwemoi is a great runner, he just happened to fall at the Olympics, he will beat Centro if both continue running the mile.

3. He has coached many more world record holders and world number ones than Salazar

Da Heel! wrote:

Henry Rono did hills the morning of his duel with Salazar. What does he know though

Yep. In his autobiography, as I remember, he talks about doing something like ONE HOUR of hill repeats a few hours before the race. Most of us--all of us!--would consider that to be suicidal. But it worked for Henry.

That had mosops

KudzuRunner wrote:

Da Heel! wrote:

Henry Rono did hills the morning of his duel with Salazar. What does he know though

Yep. In his autobiography, as I remember, he talks about doing something like ONE HOUR of hill repeats a few hours before the race. Most of us--all of us!--would consider that to be suicidal. But it worked for Henry.

ONE HOUR is how long 8x hill sprint should take if done properly.

20 min warmup: jogging and some jumping, strides, drills to ease into it.

40 minutes: sprint 10 seconds followed by 4-5 minutes of recovery.

If you've got any fitness at all you should be able to do this light neural recruitment workout in the morning, take a 2 hr nap, and be flying by early evening time.

disgraceful_admin wrote:

KudzuRunner wrote:

Yep. In his autobiography, as I remember, he talks about doing something like ONE HOUR of hill repeats a few hours before the race. Most of us--all of us!--would consider that to be suicidal. But it worked for Henry.

ONE HOUR is how long 8x hill sprint should take if done properly.

20 min warmup: jogging and some jumping, strides, drills to ease into it.

40 minutes: sprint 10 seconds followed by 4-5 minutes of recovery.

If you've got any fitness at all you should be able to do this light neural recruitment workout in the morning, take a 2 hr nap, and be flying by early evening time.

Have you heard of a sprinter, I think it was Ben Johnson, squatting 2 rep max 10 minutes before the olympic 100m final? It's called post-activation potentiation and it's more important to being fast than any other pseudoscientific crap the LetsRun geniuses here will have you think.

disgraceful_admin wrote:

Have you heard of a sprinter, I think it was Ben Johnson, squatting 2 rep max 10 minutes before the olympic 100m final? It's called post-activation potentiation and it's more important to being fast than any other pseudoscientific crap the LetsRun geniuses here will have you think.

40 minutes: sprint 10 seconds followed by 4-5 minutes of recovery.

Have you heard that Charlie Francis said that it was a fictitious story?

But I have noticed the PAP-effect when frequently combined the hill and flat sprints, performing the hill sprints first, where you have the increased resistance. The flat sprints was very easy afterwards, feels different than without the preceding session of hill sprints. The hills first also worked as an acceleration training, the following flat ground sprints was for maximal speed. Mimics the nature of the 100-200m sprint events too. Took 6 min rec between the hill and flat sprints.

In my opinion distance runner doesn´t need 4-5´rec in between ~10 seconds sprints. 3 minutes is more than enough. But 4-5´is good on longer, anaerobic glycolytic sprints.

Strange that they'd have a squat rack in the call room of the Olympic Games!

Probably just a misunderstanding of what he did in the weeks leading up to that final. Nothing is mentioned here re the day of the final.

http://www.fitflex.com/ben-johnson-training.html

disgraceful_admin wrote:

disgraceful_admin wrote:

ONE HOUR is how long 8x hill sprint should take if done properly.

20 min warmup: jogging and some jumping, strides, drills to ease into it.

40 minutes: sprint 10 seconds followed by 4-5 minutes of recovery.

If you've got any fitness at all you should be able to do this light neural recruitment workout in the morning, take a 2 hr nap, and be flying by early evening time.

Have you heard of a sprinter, I think it was Ben Johnson, squatting 2 rep max 10 minutes before the olympic 100m final? It's called post-activation potentiation and it's more important to being fast than any other pseudoscientific crap the LetsRun geniuses here will have you think.

You are right. I have had good speed workouts after a short weight session from better neural recruitment of more muscle motor units. There are some studies with weight training showing increased strength without an increase in muscle mass, due to an increase in the number of motor units which can be used. The number of motor units used also goes down with aging. These 8 to 12 second hill sprint workouts are also like weight training or plyometrics, to increase strength, power and running economy without lactic acid buildup or a cardiovascular workout. They will target Type IIx pure fast twitch glycolytic muscle fibers (which produce the most force but have poor endurance) more than the other fiber types.

Renato has also used longer hills combined with jumping/plyometrics,more hill sprinting, more jumping, more sprinting continuously up the hill as an anaerobic tolerance workout to reach maximum lactic acid levels by the top to stimulate anaerobic tolerance for middle distance runners.

The longer hills of 30 second to 5 minutes would target the Type IIa fast twitch intermediate fibers which are more oxidative and have more mitochondria than the Type IIx fast twitch fibers. When long runs eventually fatigue and cause glycogen depletion in the Type I slow twitch fibers (which have the most mitochondria and myoglobin for even more endurance, but produce the least force), the Type IIa intermediate fast twitch fibers are recruited. Longer hills could be used with a long run/tempo run or even alone to target target the Type IIa fibers.

Even longer hills, such as a continuous 4 to 6 mile hill climb from 7,000 ft altitude to over 9,000 or 10,000 ft. altitude in Flagstaff, Az. can also be used as a fun lactate threshold workout... which also has a nice view of the sunset.

Please note that Ben Johnson also increased his muscle potentiation by taking the anabolic steroid stanozolol (Winstrolâ„¢) which has a methyl group at the 17-alpha position of the steroid molecule This makes it orally available but hepatotoxic, and then bilirubin leaked out of Ben's damaged liver cells, which led to hyperbilirubinemia and caused the sclerae of Ben Johnson's eyes to show a yellow jaundice color at the 1988 Olympics. This was because the sclera of each eye contains a high content of elastin, which has a high affinity for bilirubin, turning the sclera a yellow jaundice color.

This is why it was very obvious to me that Ben had been taking a lot of a hepatotoxic anabolic steroid (e.g. stanozolol) before the 1988 Olympics.

(Ben also tested positive for stanozolol at the 1988 Olympics and was banned.)

That was an unfortunate coincidence for Ben Johnson…and Canada.

rjm33 wrote:

Please note that Ben Johnson also increased his muscle potentiation by taking the anabolic steroid stanozolol (Winstrolâ„¢) which has a methyl group at the 17-alpha position of the steroid molecule This makes it orally available but hepatotoxic, and then bilirubin leaked out of Ben's damaged liver cells, which led to hyperbilirubinemia and caused the sclerae of Ben Johnson's eyes to show a yellow jaundice color at the 1988 Olympics.

The longer hills of 30 second to 5 minutes would target the Type IIa fast twitch intermediate fibers which are more oxidative and have more mitochondria than the Type IIx fast twitch fibers.

So you´re saying that wasn´t just "The Eye of The Tiger"? ;)

About the longer hills, in the base phase it´s important to avoid too much work at or over 100% of VO2max pace/intensity, and when going over (800-mile pace) use shorter reps w/ active recovery. 30s or so hills closer to 800-mile intensity, and in the longer ones I would keep most of the work at ~LT/Tempo-10k pace intensity. If feel like going the last reps faster, do it, but keep in mind what´s the goal in the base phase on these workouts of long repets; you try to reach aerobic adaptations in type IIx/FTx muscle fibers, a conversion some of the FTx -> FTa fibers. You increase the Aerobic Capacity. After base work, when you increase the intensity and/or the volume of the intense work at higher lactates, these workouts affects mainly hearts pumping capacity, maximizing the Aerobic Power, which will generate quick results and you´re ready to race. There is some continuing pheripheral training effects in muscle fibers, and overdoing this intense work around the VO2max (or racing too much) you could convert some of the FTa and FTx fibers to function less efficiently aerobically, towards being more anaerobic mode again. I believe this shift of FTx fibers working more efficiently aerobically, while maximizing the aerobic qualities of the ST and FTa muscle fibers is very important, especially for 3-10k runners. But of course not everyone will need or can handle as much of this training, some runners ("slow twitchers") do best with very little intense work, emphasizing mileage and some LT-tempo runs and will need just a bit of intensive work to be ready to race.

Jos Hermans feels Kimetto was doping and he had those yellow eyes, http://deadspin.com/jos-hermens-explains-how-hes-going-to-find-a-sub-two-ho-1789094866

disgraceful_admin wrote:

...

ONE HOUR is how long 8x hill sprint should take if done properly.

...

It happens that last week I did 8x hill sprints and it took 14 minutes.

The hill was inclined at ~35 degrees and ~35m (115 feet) long.

jksparky wrote:

sayer of meh wrote:

Slow times. With the talent he gets they should be setting records.

Like all of Farah's and Centro's WR's???

Correct me if I'm wrong, but has AlSal ever coached anyone to a WR performance?

Or a major marathon win (besides his own)?

Maybe come back later and try again after you take Trolling 101 again.

Farah has a WR for most titles and Centro set a WR for least talented winner of an Olympic final.

Rupp won the trials which is pretty major and then won a bronze beating all of Canova's athletes.

Don't be late for class?

glj/ wrote:

Jos Hermans feels Kimetto was doping and he had those yellow eyes,]

Almost every Kenyan has yellow eyes because of latent parasitic infections. Combating those infections and functioning while having them is part of the reason for their running success.

This is a great thread and discussion.Just my 2 cents:

I'm a high school girls XC coach, and I have always used hill sprints, which I define for my athletes as anywhere from 6-15 reps @ max speed lasting about 10" up a fairly steep hill with a leisurely walk back down and another 1' of standing rest.

In the past, I have used this workout in the 'base phase' and then made the reps longer (up to about 150m) and then transitioned to flat workouts, so that in the last half /third of the season, we were no longer doing hill sprints.

This past XC season, mileage for the kids I coach year-round increased a little and I kept the hill sprints as a weekly workout. They did hill sprints once EVERY week.They built up to 14 by the end of the summer and then reduced to 8 or when we got into racing weekly.

I would always schedule hill sprints on a Wednesday where a typical week would be:

Monday - hard day (usually tempo, cruise intervals, or dual meet)

Tuesday - easy day

Wednesday - dynamic warm-up, 1-2 miles, hill sprints, 4-5 miles easy (in that order)

Thursday - hard day (usually something faster than 5k race pace)

Friday - very easy day

Saturday - long run

Sunday - short shake out run or off

The result was about a 30"-1' improvement over 5k XC courses for the group that I can say this was a "change" to their training (of course there are other factors and variables). The other notable thing was a significant reduction in injuries overall on the team.

Obviously causality is hard to prove or suggest, but I feel the weekly hill sprints were key. My thinking initially was to "schedule something that targets the CNS every week". I had thought alternating b/t hill sprints one week and weight room with high-weight/low-rep the other week, but man it is so much easier to say "sprint up that hill" than manage weight-room sessions.

George Ilie wrote:

disgraceful_admin wrote:

...

ONE HOUR is how long 8x hill sprint should take if done properly.

...

It happens that last week I did 8x hill sprints and it took 14 minutes.

The hill was inclined at ~35 degrees and ~35m (115 feet) long.

That's probably fine but honestly you're probably pushing it. Do you think your last rep was as fast as the others and were most of them 100% max speed? Probably not

disgraceful_admin wrote:

George Ilie wrote:

It happens that last week I did 8x hill sprints and it took 14 minutes.

The hill was inclined at ~35 degrees and ~35m (115 feet) long.

That's probably fine but honestly you're probably pushing it. Do you think your last rep was as fast as the others and were most of them 100% max speed? Probably not

35 degrees is like this:

Actually I was alternating the hill sprints with stairs sprints. The stairs and the hill were side by side.

I don't think I was pushing 100%, but I was definitely close to depletion.

What surprises me is that scientists and coaches didn't figured out why or how the hills improve the performance.

And I did ;) But I don't know how to take advantage of this information.

George Ilie wrote:

What surprises me is that scientists and coaches didn't figured out why or how the hills improve the performance.

And I did ;) But I don't know how to take advantage of this information.

I figured it out too.

Um bullcrap on a 35 DEGREE hill you were "sprinting up." That would appear to be a nearly vertical hill and you would be lucky to crawl up that kind of grade. A 45 degree hill equates to a 100% grade (for every 1 meter you move horizontally you move 1 meter vertically) so a 35 degree hill would be, what? 70-80% grade? I don't think so.

George Ilie wrote:

disgraceful_admin wrote:

That's probably fine but honestly you're probably pushing it. Do you think your last rep was as fast as the others and were most of them 100% max speed? Probably not

35 degrees is like this:

http://etc.usf.edu/clipart/42000/42006/pro_35_42006_lg.gif

Actually I was alternating the hill sprints with stairs sprints. The stairs and the hill were side by side.

I don't think I was pushing 100%, but I was definitely close to depletion.

What surprises me is that scientists and coaches didn't figured out why or how the hills improve the performance.

And I did ;) But I don't know how to take advantage of this information.