Fellow letsrun posters, so after 642 posts the answer is still unavailable? What does say about your choice of training guru/messiah? Think about it.
Fellow letsrun posters, so after 642 posts the answer is still unavailable? What does say about your choice of training guru/messiah? Think about it.
zoom wrote:
Fellow letsrun posters, so after 642 posts the answer is still unavailable? What does say about your choice of training guru/messiah? Think about it.
You present yourself as a fool and an idiot with what you say.
It is a simple training question for a coach, Renato, who is apparently unavailable right now.
If you can read (and this has come into doubt) you might observe he has already provided several good posts. But, as with any knowledgeable person, sometimes advice comes in bits and pieces and one post provokes more questions.
So please, quiet your loose tongue full of depraved insults against religion and people you do not know and find another sphere of life which will coddle your pessimistic idiocy.
It is important to separate lactate values obtained during race and during regular exercise.
It is possible to run 60 min with blood lactate values of 6 mmol. Most of this lactate is build up during the first minutes of the race. You have to remember that you in a race, start from zero and increase your running speed to race pace, or even faster, quite rapid during the fist sec of the race. Your body have to use the anaerobic energy system to cover the energy demand during this phase.
The lactate prodused in the muscle are transported from the muscles to the blood, and since the race speed is at, or above the lactate threshold, the lactate will remain high when you continue in a race pace that is at or above lactate threshold. This because the elimination and production of lactate is almost identical rest of the 21 race.
In the first second of the start your pH will decrease, but this will not make problems for you as long as you are not running to fast to long in the start of race. The H+ ions will be buffered (normalize the pH), while the lactate concentration will remain relative high since it will not be eliminated faster than it is prodused as long as you run at og above lactate threshold. If you continue to run to long, and considerable above your lactate threshold, then you will get problems with low pH, and you have to reduce your speed.
In Kenya, most of the enduranse runs starts relatively slow before they graduelly increase the speed up to the exercise intensity they want to achieve. However, the lactate concentrations during speed work is relatively high due to higher speed.
Thus, it is important to separate these to type of exercise from each other, especially if you want to compare lactate values.
Thank you Mr. Evertsen for coming back to this discussion. It is interesting to me that you use lactate mmol/L values during training (at least with Marius). The perception that a lot of us have or had was that the training never entered high concentration levels. Yet you have corrected this somewhat by saying the PACE does go to or above race pace. The amount of which depends on the time period in the season. With you heavy scientific background do you advocate training like the following:
BASE (we will call winter or right now to March or even longer)
Solid volume starting low and building to 13 sessions per week with a great percentage at the lactate threshold (i.e. 4 to 8 runs of 4 to 10 miles at the LT that is measured very carefully). Obviously at the beginning of base it takes a few weeks to just begin “jogging” again and by the end of base the above is achievable with some easy weeks now and then as needed.
After this I have now idea what you may advocate… Do you move to some sessions such as 15 x 300 – 400 at 5000m pace with enough rest so that the mmol value does not exceed the LT during the session?
Do you ever do longer reps 1600 – 2000m at race pace or is this to detrimental to the aerobic system that seams to be highly tuned during the BASE phase? How do you transition into racing? And finally how do you read the feed back day to day from an athlete in races and training runs from mmol values, pace, and perception?
Again thank you for your input…
Purdue Grad
Will Renato please reply?
Joe Natypo wrote:
I simply cannot understand the propensity for athletes saying that their training is secret as though if everyone knew it all the world would be running 13:06 for 5,000m.
Well maybe it is secret because he doesn't know what it is.
What has happened to Renato?
Que le ha ocurrido a Renato?
Antonio -
Could you please post Harold Northport's training when you get a chance? thanks!
tuna wrote:
'As i receive lots of e-mails with questions regarding Van Aaken method and about his top disciple Harald Norporth - a runner they win all races over Steve Prefontaine'
Men's 5000 meter Final 1972 Munich Olympic Games
1. Lasse VIREN (FIN) 13:26.4 OR
2. Mohamed GAMMOUDI (TUN) 13:27.4
3. Ian STEWART (GBR) 13:27.6
4. Steve PREFONTAINE (USA) 13:28.4
5. Emiel PUTTEMANS (BEL) 13:30.8
6. Harald NORPOTH (GER) 13:32.6
7. Per HALLE (NOR) 13:34.4
8. Nikolai SVIRIDOV (RUS) 13:39.4
Harold Norpoth
silver medalist, 1964 tokyo olympic 5000 meters
Hector
I start a new thread about that issue.
[/quote]
Harold Norpoth
silver medalist, 1964 tokyo olympic 5000 meters[/quote]
Bob Schul USA
gold medalist, 1964 Tokyo Olympic 5000 meters
Steve Prefontaine USA
1964 Tokyo Olympic 5000 meters, did not compete (couldn't get parent's permission - 13 years old)
bump
Hi, I got an email from Renato...
Subject: Theme of the Congress of European Coaches
Hi Michael, I'm Renato.
I was in Kenya till 15th of October, then at Amsterdam and in Belgium for meeting the Technical Advisor of Qatar (Freddy Herbrand), finally at home, for preparing the work that I have to present to European Coaches during the annual Congress (from 4th to 7th of November).
I had no very much time for reading letsrun, but I saw that the post about Lactate and the Threshold is going on (already 650 posts on a technical argument, I'm very happy !).
So, I have no time, at the moment, for posting again (till after the Congress, then I can precise some my idea), but I send you the part of my relation, arranged by Peter Thompson in a better English (Peter is, with me, the lecturer in the European Congress), regarding the theme of the post. Of course, you can write what you want directly in the post.
Good work, and a strong appreciation for your attempt to increase technical culture in US.
Renato
-----------------------
He attached five .doc files of training, I'll post them here, I saved the .doc files though on my computer...
Development of Strength Endurance:
The Key to Improvement in the Middle and Long Distance Events
Renato Canova, ITA
The training process represents a combined action of different stimuli, designed to build and modify the qualities of an individual. This is what happens for every individual. If we are talking about an athlete, the stimuli have the task to build a stronger specialist in specified events. This process starts from the first day of life and persists all through life. Every situation of life is able to develop conditional qualities; in a ‘right’ or ‘wrong’ way. Taking this into account, the habitat of the individual and the social and cultural education play a very important role in building a future champion.
When we speak about African runners we must think that, normally, the best athletes are able to start their official athletic careers from a level of 90% of their final performance because they are already well prepared, without official coaches, using at home the most important type of training for a distance runner: long runs (from 5 to 12-15 km), very fast.
Through this type of training the most talented runners are able to greatly improve their Anaerobic Threshold, building a special MAX LASS, that is very difficult to reach with Caucasian runners from western countries. This is due to a lack of natural power - endurance for the natural training done during the first 12 - 15 years of life.
MAX LASS (Maximum Lactate Steady State) is the capacity to work at a special level of Steady - State, very much higher than the conventional Threshold of 4 mmol. This is a specific quality for the top specialists of 3000 / 5000 / 10000m, and depends not only on the level of AnT (Anaerobic Threshold), but especially on the type of training that we use for building this quality.
Personally, during the last 6 years, I have chosen the ‘road’ to work on developing the STRENGTH ENDURANCE of the athlete, after working for 3 months developing the AnT, because I think that there is a very strong connection between MAX LASS and STRENGTH ENDURANCE.
It may be that my terms are different from the official scientific terms. I apologise for this problem that may be connected to the fact that English is not my first language but also with the fact that, normally, Physiologists speak about research undertaken with normal, average athletes and not with elite runners.
I shall try to explain my point of view.
In the middle and long distances, THE SPECIFITY IS A SPECIFITY OF EXTENSION. So, the philosophy of training for every event of this sector is TO EXTEND THE CAPACITY TO LAST AT A FIXED SPEED, specific for the performance that you want to build.
In this type of philosophy, EVERY EVENT IS AN EVENT OF SPEED (because always the winner is the athlete who is ‘FASTER’ at the end of the competition), but most of the training is TRAINING OF POWER - ENDURANCE (where ‘Power’ is the speed that every athlete is able to maintain for about ¾ of the distance, and ‘Endurance’ is the training to maintain, at the same speed, the full competition distance).
As ‘SPEED’ is strictly connected with ‘STRENGTH’, we must develop ‘Strength’ to provide a better biomechanical support.
As ‘ENDURANCE’ is strictly connected with ‘ENZYMATIC DEVELOPMENT’, we must develop ‘Aerobic Power and Aerobic Capacity’ to have a better enzymatic support.
And, during the specific period of training, we must have the goal to develop the ‘STRENGTH ENDURANCE’, using a ‘Strength’ like base of intensity during workouts of Endurance, and an ‘Endurance' like base of quantity during workouts of quality.
Speaking about Lactate, for example, we can see, using a test derived from the classic Faraggiana - Gigliotti test, that the same athlete can build his MAX LASS during a period of 5 months. This is the experience that I have had with 3 different athletes.
Saaeed Saif SHAHEEN (former Stephen Cherono),
World Champion and WORLD RECORD 3000s/c
Nicholas KEMBOI,
4th all time, 10000m (26:30.03)
James KWALIA,
2nd IN THE WORLD 2004, 3000m (7:28.28)
The Faraggiana-Gigliotti Test consists in running a distance of 1000m, 1200m, or 2000m at competition pace, taking blood to investigate the lactate level after every test run. The runs are repeated over the same distance 4-5 times, with very short recovery. Sometimes we finish the work with a last test at maximum speed over a shorter distance to understand the ‘Power’ of the ‘engine’.
We use this test normally once every 4-6 weeks, in order to control the improvement in SPECIFIC ENDURANCE.
The goal of this test is to identify the MAX LASS at the moment.
We will present data regarding the 3 athletes above, explaining their different tests.
SAAEED SAIF SHAHEEN
Test: 5 x 1000m (13:10 pace - 2:38)[1:00 / 1:15]
28-04-2004 (KEN) 26-05-2004 (KEN) 29-06-2004 (KEN) 13-08-2004 (SWI)
6.8 mmol 6.6 mmol 6.8 mmol 6.5 mmol
9.4 mmol + 38.23 % 9.0 mmol + 36.36 % 8.6 mmol + 26.47 % 8.0 mmol + 23.07 %
11.8 mmol + 25.53 % 10.6 mmol + 17.77 % 9.6 mmol + 11.62 % 8.3 mmol + 3.75 %
13.9 mmol + 17.80 % 12.4 mmol + 16.98 % 11.2 mmol + 16.66 % 8.8 mmol + 6.02 %
15.8 mmol + 13.67 % 14.4 mmol + 16.13 % 13.8 mmol + 23.21 % 10.2 mmol + 15.91 %
The first 3 tests were at the Kamarin track, near Iten, at about 2300m Altitude. The last was in St. Moritz, one week after winning the Zurich IAAF meeting in 8:00.06.
We carried out the first check after a period of interupted training due to sickness (two weeks) and only one week of easy running. Shaheen, after 2 weeks, ran a 3000m in Doha in 7:34, losing to Kipchoge.
The 2nd check was only 12 days after the race in Doha. The shape of Shaheen was better, but it was not possible to identify an area of Steady State. This fact told me that the SPECIFIC ENDURANCE was not enough, as at that speed the Lactate levels continued to rise very quickly.
The 3rd check was after another full month of training, a few days before the Crete meeting, where he won with 8:01.97. The situation was a little bit better, but not yet really good. In that period, I chose to develop general resistance and strength, without using Specific Workouts, as the goal was to win the Olympic Games (if possible), or to beat the World Record in September (very late in the season).
During July, we used some Specific Workouts to improve SPECIFIC ENDURANCE and STRENGTH ENDURANCE.
The 4th check clearly shows that, with specific training, Shaheen was able to build his MAX LASS, that allowed him to remain longer at the same speed (and is the best control regarding Specific Endurance).
After this period Shaheen increased his training knowing that it was not possible to run the Olympic Games, with the goal of a new World Record in Bruxelles.
We didn’t do any other test in September when the shape was at the top but, using data from the normal control of the training process, I think that he would have at that time a MAX LASS lasting some minute longer.
The grey area (from 8.0 and 8.8 mmol) can be considered an area of Steady State, because the increase of Lactate is 10% in about 8 minutes.
This can also be a representation of what happens during a race of 5000m at even pace, with the central part of the race run in Steady State (or with a very little increase of Lactate levels). This is after an initial increase of the Lactate levels in the first 3-4 minutes of competition and before a final peak, during the last 2 laps of the race.
NICHOLAS KEMBOI
Test: 5 x 2000m (27:00 pace - 5:24 + only last time, 1200m free in 3:01.6) [1:00 / 1:15]
5-07-2003 (Davos) 28-07-2003 (St. Moritz) 29-08-2003 (St. Moritz)
7.4 mmol 6.6 mmol 5.4 mmol
8.8 mmol + 18.92 % 7.4 mmol + 12.12 % 7.4 mmol + 37.03 %
10.4 mmol + 18.18 % 9.6 mmol + 29.73 % 7.7 mmol + 4.05 %
12.8 mmol + 23.08 % 11.8 mmol + 22.92 % 8.4 mmol + 9.09 %
14.6 mmol + 14.06 % 14.0 mmol + 18.64 % 9.7mmol + 15.47 %
16.6 mmol + 71.13 %
The 1st check was after a race of 5000m, with a final result of 13:42 and 5th position. The athlete was not well trained.
I chose to increase the volume of kilometres during each week, and the volume of some single runs too (up to 25 km). At the same time, seeing a lack of strength, I put in his programme a lot of short sprints uphill (60-80-100m) and some circuits, uphill, with sprint and technical exercises.
Nicholas carried out the 2nd check some days before the meeting at Heusden, where he ran 13:14 after pacing, finishing in 3rd position.
After that period, I put in his training programme some workouts for STRENGTH ENDURANCE and SPEED ENDURANCE without, of course, reducing training of LONG ENDURANCE.
On 15th of August, Nicholas ran in Zurich, finishing in 13:01.14 in 2nd place, 20cm behind Kibowen. After this, he focussed on specific preparation for the 10000m in Bruxelles, and the 3rd check was one week before this meeting.
It is also, in this example, possible to see an area of Steady State lasting about 16 minutes that is demonstration of a major improvement in Specific Endurance.
During the last test I wanted also to understand how much power Nicholas would still have after running for long time at a good race pace, and that’s the reason for the last 1200m to be ‘free’.
Nicholas ran the ‘free’ 1200m in 3:01.6, in laps of 63.6, 60.2, 57.8, and I knew that he was ready for a great competition.
In Bruxelles, one week later, Nicholas ran 26:30.03, with the last km. in 2:29 and the last 600m in 1:25.3.
JAMES KWALIA
Test: 4 x 1200m (3:09 + 1 x 800m max. speed) [1:00]
(the 800m during the 3 tests were: 2:05.6 - 1:58.4 - 1:54.2)
26-05-2004 (KEN) 13-08-2004 (St. Moritz) 9-09-2004 (St. Moritz)
8.4 mmol 8.3 mmol 8.7 mmol
9.8 mmol + 16.66 % 9.3 mmol + 12.05 % 9.0 mmol + 3.45 %
11.8 mmol + 20.41 % 10.1 mmol + 8.60 % 9.3 mmol + 3.33 %
14.6 mmol + 23.73 % 13.3 mmol + 31.68 % 10.8 mmol + 16.13 %
14.8 mmol + 1.37 % 16.6 mmol + 24.81 % 20.6 mmol + 90.74 %
James had some problems during the winter due to an old injury in the biceps, that didn’t allow him to run fast. So, for 5 months from December to the beginning of May, he ran a high volume of km developing his GENERAL RESISTANCE, but not Specific Endurance and Strength Endurance.
From the beginning of June he would have good support from the Qatar organisation, providing a physiotherapist and a masseur 3 times a week.
His 1st check clearly shows a lack of specific endurance and also some difficulty in recovering. This is possible to identify by looking at the last test over 800m, which he ran in 2:05.6 (same pace as 1200m). In this case the lack of spadework doesn’t permit him to reach high Lactate levels, limiting the power of the ‘engine’.
In June, James carried out some long intervals, a little bit faster but not yet speed. At the same time, 2 or 3 times per week, he used short sprints uphill to increase strength and speed.
In July, I put into James’ training programme some specific workouts for STRENGTH ENDURANCE, mixing short hills and long intervals.
During the 2nd test, it is still not possible to identify a MAX LASS but his Lactic Capacity grew, as evidenced at the last test repetition, 800m in 1:58.4.
When the general level is good, a top runner can improve in a specific direction very quickly.
So, with only 3 weeks of specific training, James could ran the Bruxelles meeting in 7:28.28 (2nd behind Kipchoge) and was also 2nd in a tactical race, the IAAF Final in Monaco, running 7:39.40 (4:01.0 then 3:38.4).
The last test, carried out in St. Moritz, shows us that at 63.0 400m pace, James was able to run for almost 10 minutes at the same Lactate level, and that he was able to reach very high levels of Lactate during the final test (58.5 + 55.7 = 1:54.2).
The Basic Training of Strength Endurance during the General Period:
How to Use Modified Circuits
It is always very difficult to interpret the real relationship between STRENGTH and ENDURANCE. Many coaches and scientists have tried to investigate this point but normally using a partial vision of the problem.
In fact, if it’s true that THE SPEED OF AN ATHLETE IS DIRECTLY CONNECTED WITH HIS STRENGTH, it’s also true that using a high percentage of strength for long time depends on bioenergetic and metabolic factors: the factors determining SPECIFIC ENDURANCE.
Following this reasoning, we cannot think of STRENGTH as a decisive factor regarding the various events of middle and long distance: nobody is stronger, for instance, than a thrower but at the same time nobody is weaker when considering the aerobic point of view.
Over many years, I worked in the Italian Centre for middle and long distances in Tirrenia, with Luciano Gigliotti and dr. Pierluigi Fiorella, and we performed countless tests. These were with middle and top level, male and female athletes using the BOSCO test for checking ‘Reactive Strength’ and the Faraggiana-Gigliotti test for checking Lactate levels.
Our goal was to control THE EFFECTS OF AEROBIC TRAINING ON STRENGTH, and THE EFFECTS OF STRENGTH TRAINING ON THE AEROBIC LEVELS. Practically, after a period devoted mostly to Aerobic Training, we checked the Strength levels and after a period devoted mostly to the development of Strength and Technique, we checked the Aerobic levels.
We could see that using Aerobic Training with some special exercises for stimulating the use of Strength, such as running on hilly courses, our athletes improved their values for Strength, identified through the previous BOSCO test. On the contrary, using more specific training for strengthening, the Aerobic Level decreased and the AnT went down.
We think that SPECIFIC SPEED ENDURANCE is not connected with the peak of speed or with the strength of an athlete but with a high level of AnT, so that muscles are allowed to work at higher intensity starting from a better Aerobic Base and having less lactate within the muscle fibres for the same speed.
Therefore, we tried to find some solution in training to synchronously increase both Strength and Aerobic Power. Specifically, the objective was to train the nervous system and the muscles to recruit the greatest number of fibres under conditions of strong acidification.
In order to reach this goal we started from the well known MODIFIED CIRCUITS that have been used in training for a long time in different methodologies, changing the intensity and duration according to the event and the seasonal period of training.
Modified Circuits comprise a sequence of exercises for strength and/or technique, connected together with runs carried out at different speeds and over different distances, depending on the final goal of the Circuit.
Concerning this we distinguish for each event three different applications, depending on the period of preparation, that have different goals:
1) Extensive strength - resistance circuits
2) High intensity strength - endurance circuits
3) Specific strength - endurance circuits
Extensive Strength - Resistance Circuits
In this type of Circuit, which we can consider as a ‘Basic General Circuit’, we have the goal of increasing MUSCLE EXTENSIVE RESISTANCE, carrying out exercises at middle intensity connected one another with runs at Aerobic Threshold pace.
We use this type of Circuit during the Preliminary and Fundamental Periods with, of course, some differences depending on the event to improve the capability of working longer using the same percentage of maximum strength.
This Circuit is quite Aerobic and builds up the base of Endurance that later we have to develop into Strength-Endurance.
High Intensity Strength - Endurance Circuits
In this type of Circuit, which we use during the last part of the Fundamental Period and during the Special Period, the main goal is the development of Strength.
For this goal we use exercises carried out at a very high intensity, taking particular care with technical execution.
The duration of every Circuit and the duration of a full training session too must not be very long.
In this type of Circuit we must use a high percentage of maximum strength. The speed of the runs connecting the exercises is low and the distance is short so we use running only for regeneration and recovery. On the contrary, the intensity of the exercises is very high.
This Circuit is very much Lactic and builds up the base of Strength that later we have to develop into Strength-Endurance.
Specific Strength - Endurance Circuits
In this type of Circuit, the main goal is to develop the ability to recruit the highest possible number of muscle fibres, while the state of fatigue and the lactate levels in the muscles are rising.
In order to reach this goal, THE EXECUTION HAS TO BE CARRIED OUT AT HIGH INTENSITY BOTH REGARDING STRENGTH EXERCISES AND THE SPEED/DISTANCE OF RUNNING.
The duration is similar to intervals for Aerobic Power carried out on the track (for instance, 2-3 min in the case of a specialist of 800-1500m, from 3 to 8-10 min for a specialist of 5000m - HM).
The interpretation must be very aggressive because, to reach quickly, a ‘lactic state’ very much higher than the AnT is an irremissible condition in order to reach the prefixed goals.
Taking this into account there is, therefore, a great difference between the interpretation of a test on the track and of a circuit.
For instance, when we propose a training session of 5 x 2000m in 5:40, we teach our athlete to distribute in an even way his energies, running 5 laps in 68.0.
Instead, when we propose a circuit lasting the same time, we require everything from the start to be carried out at maximum intensity, in order to quickly reach a high lactate level.
AS OUR GOAL IS TO USE THE REMAINING STRENGTH IN THE WORST CONDITIONS, as can happen during the final part of a race. THROUGH THIS TYPE OF TRAINING WE WANT TO BUILD THE CAPABILITY TO RECRUIT A LARGE NUMBER OF FIBRES WHEN THE SATURATION LEVEL IS VERY HIGH.
This training, from our experience, is one of the most important for improving the final sprint in a race. Being a very hard training we can use it only few times during the final part of the Special Period and during the period of main competitions. With this type of training we can assemble Endurance and Strength, previously trained.
Examples of Modified Circuits
During the Fundamental Period
Extensive Strength - Resistance Circuit
(1500 / 5000m)
(900m uphill, gradient 7-10 %, + 700m flat)
300m fast running uphill (duration 55.0 >< 60.0)
10 squatjumps (duration 15.0 >< 18.0)
60m sprint uphill (duration 10.0 >< 12.0)
20m skipping with strides 50cm long (duration 30.0 >< 40.0)
200m moderate running uphill (duration 45.0 >< 50.0)
20m heels-to-buttocks (duration 30.0 >< 40.0)
300m fast running uphill (duration 55.0 >< 60.0)
20 sagittal - splits (duration 20.0 >< 25.0)
200m moderate running on flat land (duration 45.0 >< 50.0)
30 even hops with blocked knees (duration 20.0 >< 30.0)
500m fast running at 85% of max. speed (duration 1:25 >< 1:40)
Duration: 7:00 >< 8:00
Recovery: 5:00 >< 6:00
Repetitions: 4 - 6 times
The Use of Combined Elements of Strength and Endurance in Building Specific Endurance
With my athletes, I use a lot of general training during the months of November, December and January. The two main goals of training during this period are the improvement of General Resistance and of Strength. This is the best period for increasing the volume of training, reaching a higher mileage and developing muscle strength.
After having built a better base during the Winter athletes have to develop their SPECIFIC ENDURANCE, with the final goal to run faster.
The key of specific training, in my philosophy, is to combine exercises carried out using a high level of strength with training of speed endurance, sometimes putting these stimuli during a session of intervals.
Here I show some example of this type of training, carried out with the athletes named above:
Saaeed Saif SHAHEEN
21 Feb 04 (earth Track in Kamarin, near Iten)
3 sets of 3 x 600m [1:30] among tests, in :
1:35.5 - 1:33.2 - 1:30.6
1:34.9 - 1:32.3 - 1:30.2
1:35.8 - 1:34.2 - 1:29.8
After recovering 2:00 after every set, 6 x 80m sprint uphill with a gradient 15-20 % .
The full workout is: 9 times 600m + 18 times 80m sprint climbing
22 Jun 04 (earth Track in Chepkoilel)
8 x 800m with 4 x 60m sprint uphill between each test
(2:00 rec. after test, the same after sprints)
2:03.0 - 2:00.9 - 2:00.3 - 2:01.4 - 2:01.3 - 2:02.1 - 2:00.2 - 2:00.5
13 Jul 04 (Road from Iten to Kamarin, 1200m climbing)
6 x 1200m hard uphill, finishing with 400m fast on the track with 10 hurdles
(1600m), [8-9 min] (jogging downhill to return to the start)
5:04.6 (3:54.0 + 68.6)
5:07.4 (3:57.2 + 70.2)
5:08.8 (4:00.4 + 68.4)
5:11.2 (4:03.8 + 67.4)
5:08.2 (3:58.2 + 70.0)
4:58.8 (3:52.8 + 66.0)
24 Aug 04 (earth Track in Kamarin)
3 x 2000m (alternating 400m hard / 400m moderate) [5 min]
5:14.4 (58.2 + 1:10.4 + 58.8 + 1.09.6 + 57.6)
5:10.6 (57.6 + 1:08.2 + 58.0 + 1:09.0 + 57.8)
5:14.6 (57.8 + 1:09.4 + 60.4 + 1:10.2 + 56.8)
28 Aug 04 (On a big area of grass, with 50m flat + 50m climbing)
20 x 100m sprint (50m flat + 50m uphill) with 4 hurdles of 91cm in the last 50m
James KWALIA
22 Jun 04 (earth Track in Chepkoilel)
4 x 800m with 4 x 60m sprint uphill between each test [2 min] +
5 x 500m [4 min]with 200m running + 100m bounding + 200m running
2:02.8 - 2:01.0 - 2:00.0 - 2:02.6
1:09.6 (26.2 + 16.8 + 26.6)
1:10.4 (26.0 + 17.6 + 26.8)
1:10.5 (27.2 + 16.6 + 26.7)
1:09.8 (25.9 + 18.2 + 26.7)
1:07.8 (26.2 + 15.4 + 26.2)
10 Jul 04 (St. Moritz)
2 sets of 6 x 1000m [1:30] After every set, 12 x 60m sprint uphill.
2:50.0 - 2:51.0 - 2:47.4 - 2:46.3 - 2:45.0 - 2:41.8
2:47.6 - 2:46.0 - 2:46.6 - 2:47.0 - 2:43.8 - 2:40.8
11 Jul 04 (St. Moritz)
25 km in 1:34:18 (last 5 km in 16:32, last km in 2:58)
Note : This is an example of how I use a long run the day after some specific workout for
strength-endurance, also in the competition period.
15 Jul 04 (St. Moritz)
45:00 moderate speed + 12 x 80m sprint uphill + 3000m (Track) in 8:35 + 12 x 200m uphill fast (38.0 >< 40.0) [2 min] + 1 lap of the Lake (4.270m) at 2:56 pace in 12:36
17 Jul 04 (St. Moritz)
3 x 2000m + 1 x 1000m with 6 x 60m sprint uphill after every test
5:36.4 - 5:39.2 - 5:37.2 - 2:27.8
20 Jul 04 (St. Moritz)
(Morning)
2 x 1 lap of the Lake [4 min] in: 12:31 (2:55 pace) - 12:34 (2:56 pace)
(Afternoon)
10 x 300m [40 sec): 43.4 - 42.9 - 43.4 - 42.8 - 41.8 - 42.2 - 42.0 - 41.8 - 41.5 - 41.6
23 Jul 04 (St. Moritz)
10 x 600m [1 :30] in:
1 :31.1 - 1 :32.5 - 1 :30.8 - 1 :31.1 - 1 :29.4 - 1 :30.4 - 1 :31.0 - 1 :31.6 - 1 :31.6 - 1 :26.6
Note : Kwalia competed in Stockholm on the 27th, with a poor result: 13 :26, running the last km in 3 :06, showing lack of recovery after lactic workouts. After 3 days of easy running, in Heusden (31st of July) he ran 13:06.19, with better sensations.
3 Aug 04 (St. Moritz)
10 x 1000m [1 :30] in:
2 :46.0 - 2 :49.2 - 2 :43.1 - 2 :38.0 - 2 :45.0 - 2 :44.5 - 2 :46.6 - 2 :45.0 - 2 :44.8 - 2 :37.6
8 Aug 04 (St. Moritz)
4 sets of {1000m + 600m + 400m + 200m} [1:30], rec. between sets 4 min
2:41.3 - 1:28.6 - 58.0 - 26.1
2:40.8 - 1:30.0 - 58.8 - 26.6
2:42.8 - 1:29.6 - 58.4 - 26.8
2:42.3 - 1:30.6 - 59.5 - 27.0
After 8 min: 4 min maximum speed uphill (gradient 10-15 %)
13 Aug 04 (St. Moritz)
Test : 4 x 1200m [1:00] in 3:09 + 1 x 800m in 1:58.4
16 Aug 04 (St. Moritz)
4 sets of 4 x 400 [40 sec], recovery between sets : 4 min
56.2 - 59.5 - 59.7 - 58.4
59.4 - 58.0 - 58.1 - 58.7
59.8 - 58.4 - 59.0 - 56.5
58.5 - 59.3 - 60.1 - 58.8
20 Aug 04 (St. Moritz)
2 x 3000m + 2 x 2000m + 1 x 600m with 6 x 60m sprint uphill between each test
8:23.6 - 8:20.4 - 5:32.6 - 5:30.4 - 1:23.2
23 Aug 04 (St. Moritz)
5000m in 14:14 [6:00]
5 x 100m bounding [2:00] in 14.8 - 16.2 - 15.6 - 16.3 - 15.9 [6:00]
3000m in 8:16.6 [6:00]
5 x 100m running with very high frequency (51 - 52 steps) in 13.6 - 13.7 - 14.0 - 13.8 - 14.2 [6:00]
1000m progressively accelerating in 2:28.6 (34.2 + 32.6 + 29.2 + 27.0 + 25.6)
27 Aug 04 (St. Moritz)
(Morning)
6 x 1:30 uphill very hard [5 min]
(Afternoon)
3 x 1200m (alternating 150m fast / 50m slow) [6 min]
3:05.2 (18.4 / 12.2 - 18.8 / 12.8 - 18.8 / 12.0 - 19.2 / 11.3 - 19.4 / 12.2 - 19.0 / 11.1)
3:08.2 (17.7 / 13.2 - 17.9 / 13.6 - 18.3 / 12.9 - 18.7 / 13.1 - 19.0 / 12.8 - 19.2 / 11.8)
3:03.6 (17.7 / 11.8 - 18.2 / 12.2 - 18.8 / 12.0 - 18.6 / 12.8 - 18.3 / 13.4 - 18.7 / 11.1)
Note: From 28th of August till 3rd of September (day of Bruxelles meeting) only easy regeneration. In Bruxelles, James Kwalia improved (behind Kipchoge) the Asian 3000m Record to 7:28.28, a time which is second on the 2004 World Lists.
SAAEED SAIF SHAHEEN
Test : 5 x 1000m (13:10 pace - 2:38) [1:00 / 1:15]
28-04-2004 (KEN) 26-05-2004 (KEN) 29-06-2004 (KEN) 13-08-2004 (SWI)
6.8 mmol 6.6 mmol 6.8 mmol 6.5 mmol
9.4 mmol + 38.23 % 9.0 mmol + 36.36 % 8.6 mmol + 26.47 % 8.0 mmol + 23.07 %
11.8 mmol + 25.53 % 10.6 mmol + 17.77 % 9.6 mmol + 11.62 % 8.3 mmol + 3.75 %
13.9 mmol + 17.80 % 12.4 mmol + 16.98 % 11.2 mmol + 16.66 % 8.8 mmol + 6.02 %
15.8 mmol + 13.67 % 14.4 mmol + 16.13 % 13.8 mmol + 23.21 % 10.2 mmol + 15.91 %
NICHOLAS KEMBOI
Test : 5 x 2000m (27:00 pace -5:24 + only last rep, 1200m free - 3:01.6) [1:00 / 1:15]
5-07-2003 (Davos) 28-07-2003 (St. Moritz) 29-08-2003 (St. Moritz)
7.4 mmol 6.6 mmol 5.4 mmol
8.8 mmol + 18.92 % 7.4 mmol + 12.12 % 7.4 mmol + 37.03 %
10.4 mmol + 18.18 % 9.6 mmol + 29.73 % 7.7 mmol + 4.05 %
12.8 mmol + 23.08 % 11.8 mmol + 22.92 % 8.4 mmol + 9.09 %
14.6 mmol + 14.06 % 14.0 mmol + 18.64 % 9.7mmol + 15.47 %
16.6 mmol + 71.13 %
JAMES KWALIA
Test : 4 x 1200m (3:09 + 1 x 800m max. speed) [1:00]
(over the 3 tests the last 800m was: 2:05.6 - 1:58.4 - 1:54.2)
26-05-2004 (KEN) 13-08-2004 (St. Moritz) 9-09-2004 (St. Moritz)
8.4 mmol 8.3 mmol 8.7 mmol
9.8 mmol + 16.66 % 9.3 mmol + 12.05 % 9.0 mmol + 3.45 %
11.8 mmol + 20.41 % 10.1 mmol + 8.60 % 9.3 mmol + 3.33 %
14.6 mmol + 23.73 % 13.3 mmol + 31.68 % 10.8 mmol + 16.13 %
14.8 mmol + 1.37 % 16.6 mmol + 24.81 % 20.6 mmol + 90.74 %
EXAMPLES OF MODIFIED CIRCUITS
DURING FUNDAMENTAL PERIOD
Extensive Strength - Resistance Circuit
(1500 / 5000m)
(900m uphill, gradient 7-10 %, + 700m flat)
300m fast running uphill (duration 55.0 >< 60.0)
10 squatjumps (duration 15.0 >< 18.0)
60m sprint uphill (duration 10.0 >< 12.0)
20m skipping with strides 50cm long (duration 30.0 >< 40.0)
200m moderate running uphill (duration 45.0 >< 50.0)
20m heels-to-buttocks (duration 30.0 >< 40.0)
300m fast running uphill (duration 55.0 >< 60.0)
20 sagittal - splits (duration 20.0 >< 25.0)
200m moderate running on flat land (duration 45.0 >< 50.0)
30 even hops with blocked knees (duration 20.0 >< 30.0)
500m fast running at 85% of max. speed (duration 1:25 >< 1:40)
Duration : 7:00 >< 8:00
Recovery : 5:00 >< 6:00
Repetitions : 4 - 6 times
EXAMPLES OF MODIFIED CIRCUITS
DURING SPECIAL PERIOD
High Intensity Strength - Endurance Circuit
(800 / 1500m)
(400m uphill, gradient 7-10 %)
20 fast knee bends (duration 10.0 >< 15.0)
100m moderate running (duration 20.0 >< 25.0)
10 squat jumps at max. intensity (duration 15.0 >< 20.0)
50m slow running (duration 15.0 >< 20.0)
40m bounding very fast (duration 10.0 >< 12.0)
50m slow running (duration 15.0 >< 20.0)
20” skipping very fast (duration 20.0)
20” slow running (duration 20.0)
80m sprinting (max. speed) (duration 10.0)
Duration : 2:15 >< 2:40
Recovery : 3:00 >< 5:00
Repetitions : 8 - 10 times
EXAMPLES OF MODIFIED CIRCUITS
DURING COMPETITION PERIOD
Specific Strength - Endurance Circuit
(3000s/c / 10000m)
(1600m uphill, gradient 7-10 %)
300m fast running (duration 55.0 >< 60.0)
100m bounding very fast (duration 25.0 >< 30.0)
200m fast running (duration 35.0 >< 40.0)
100m skipping with strides 50cm long (duration 50.0 >< 60.0)
100m sprinting max. speed (duration 15.0 >< 18.0)
10 squat jumps (max. intensity) (duration 15.0 >< 18.0)
100m sprinting max. speed (duration 15.0 >< 20.0)
100m skipping with strides 50cm long (duration 60.0 >< 70.0)
200m moderate running (duration 45.0 >< 50.0)
100m bounding very fast (duration 30.0 >< 40.0)
300m fast running at max. speed (duration 60.0 >< 70.0)
Duration : 6:45 >< 8:00
Recovery : 6:00 >< 8:00
Repetitions : 4 - 6 times
For all those detractors, there are many out here who appreciate your efforts.
Thank you.