Mr. Renato Canova: Can you answer some questions about training?

Nothing new as Arthur Lydiard adviced the same training.

In his case, it was 100m full speed and 100m endurance pace ( or on 50m ) during 2000m .

Wind-sprints

Actually, Paavo Nurmi did that same type of workout in the early 1900s. Surge training, it was called. I don't know for sure, but I bet Alf Shrub of the 1880s was doing it too.

Thanks for the advice Tinman always appreciated.

The circuits that Renato uses, are they good for marathon and half marathon performances also? Or is the huge lactic bulid up defy the purpose?

Just interested in one of the original posts on this thread by Renato in which he talked about the enzymes SDH, LDHm and CPH.

Can anyone expand on their role and functions to how they effect the energy systems.

Hi Renato!

Could you tell us a typical traningweek for Shaheen in oktober/november? Would be great if you colud, love your treads!

Thanks;)

Hi thar Renato. How be you?

SDH (succinate dehydrogenase)is a Kreb's cyle aerobic enzyme correlated well to aerobic capacity and endurance performance. LDH (lactate dehydrongenase) is an anaerobic glycolysis enzyme (non-oxidative creation of ATP energy). I don't know why Renato put CPH as a key enzyme since has little direct influence on endurance performance. CPH is part of a precursor to DMAE and part of the key elements that prevent dysfuntion of the brain. I know that lack of CPH equates to lack of DMAE which equates to disorders of the brain. I do know that CPH is a manufactured drug for geriatric patients, but other than that I'd have to ask a chemist. I will look it up and see why one would want to have enhanced CPH.

According to my web search, CPH is manufactored by drug companies to enhance function of the nervous system. Among the enhancements included improved glucose synthesis when one is in a state of hypoxia (lack of oxygen). Other benefits include ehhancement of memory and neurologic funtion, reduction of fatigue, and production of b-vitamins that energize the body. One drug company I found calls CPH a neuro-energizer.

Renato Canova wrote:

d) If an athlete is able to reach a level of 20 mml, during winter ALWAYS must be able to reach 18, not only 12. Remember that too much training in slow run can develop the enzyme SDH, that face the enzymes LDH and CPK. So, we must always to use some training for maintaining at high level our ability in producing LDH and CPH.

Doh! That was a typo made by Renato (see original quote above). He meant LDH and CPK (not CPH)!

Makes sense. CPK is creatinine phosphate kinase, a substance found in high amounts in the blood for those who have muscle injury (either from disease or from injury...such as hard training). It is a bilogical marker predictive of overtraining. I could look it up to see it there is more, if someone needs more info.

Acta Physiol Scand. 1977 May;100(1):107-14

Anaerobic performance capacity in athletes.

Komi PV, Rusko H, Vos J, Vihko V.

Anaerobic performance characteristics of the whole body and at muscle tissue level were studied in 89 athletes and 31 reference subjects. The main parameters describing the anaerobic performance capacity of the whole body (vertical velocity, leg force, blood lactate) were found to be related to muscle fiber composition (% FT fibers). The running velocity rather than muscle strength seemed to be more influenced by activity of enzymes LDH and CPK..

J Sports Med Phys Fitness. 1994 Jun;34(2):141-6

Changes in serum creatine kinase, lactate dehydrogenase and aldolase activities following supramaximal exercise in athletes.

Karamizrak SO, Ergen E, Tore IR, Akgun N.

While it is well known that prolonged intense exercise raises serum enzyme activities, the effects of short duration intense exercise on enzyme activity changes have not been clearly described. Three successive standard 30 s Wingate anaerobic cycle ergometer tests separated by 6-8 min rest intervals were performed by competitive male middle- and long-distance runners or cyclists (no. = 33), and matched healthy control subjects (no. = 30). In conclusion, following a supramaximal exercise test, increases in serum LDH activities of athletes and in CK activities of controls appear to be more pronounced, and increases in serum CK, LDH and ALS activities seem to depend more on the duration of exercise than on its intensity.

Int J Sports Med. 1988 Apr;9(2):102-3

Plasma lactate dehydrogenase and creatine kinase after anaerobic exercise.

Pilis W, Langfort J, Pilsniak A, Pyzik M, Btasiak M.

Eight untrained men performed 15-s and 60-s high-intensity exercise on a bicycle ergometer. Activities of the creatine kinase (CK) and lactate dehydrogenase (LDH) were measured in blood 3 min and 2, 6, and 24 h after cessation of exercise. The results indicate that anaerobic exercise induces a transient increase in plasma LDH activity and a more prolonged elevation in plasma CK activity.

whats going on here, now thats really weird, the second time my superrap is away but now i will stay, he Mr.Canova now a true rapper is taking over, run hard 20milers with a hangover, ultimate toughness like Danny Glover, forget the science crap and start to clap, with your fingers snap to my ultimate running rap, i say just go out and run hard, when you are tired stay smart and run slow, just keep it low, but per day run twice, and do sprints like Jerry Rice, thats all you kneed to know about how to train, its experience and not science from what you gain, all this CHD LPI stuff is just insane, like Lex Luthor kidnapping Louis Lane, i hope you now understand what to do, life is not about numbers but about you and you and you.

Peace out you moderators and all books but no legs men

Superrappin forever

Renata Canova, the Italian coach of the Qatari team was visibly angry at his athlete's elementary slip up which cost him not only international glory but $15,000 US in prize money.

Ouch.

Sorry to be a pest, but Renato, if you are returned from Edmonton, what do you think of the World Championships? Could you e-mail the programs of Shaheen and Mosop? Also, when you spoke about muddy roads in Kenya, does your team have to stay in Kenya or can you just travel to another country for training? There are many good altitude locations without a terrible rainy season like Kenya.

bump

Now I'm at home, and read the posts of last week. About which World Champ are you asking ? If you ask about Helsinki, I want to answer during next days, when I'll have more time. Regarding Edmonton, I don't know if being more happy for the performance of Shami, that is a new guy with very good potential in the future, with me from 2003 when was the best specialist of 15k on the road with the name of Richard Yatich, or to be angry for his mistake.

I went to Edmonton for winning as team, and my hopes for the individual victory were expecially from Nicholas Kemboi. During our training in Italy, I had a group (after Helsinki) at sea level, with Nicholas, Shami, Sultan Zaman, Ahmed Jaber and, for the first 2 weeks of September, Rodgers Rop and Philip Manyim. I had in Italy also other runners, like Wilson Busienei or some young athlete (Besluke Kiplagat, for ex., no. 3 in 2000 SC in Youth WCh), and organized groups together, with different goals. For example, Nicholas and Shami went for 25k at 3:05 pace making a workout for basic high intensity endurance (SPECIAL endurance), while Rop and Manyim went for 30 and 35kat the same pace making a workout for SPECIFIC Endurance, at Marathon Pace. On the contrary, Kemboi and Shami went for a track session with 5 x 3000m in 8:23 / 8:28 recovering 400m in 2:00, and for them it was a SPECIFIC Endurance workouts, while I put in the same training (but only 4 times) Manyim and Rop for their training of SPEED.

Using a modulation in the same type of training, with different technical goals for different athletes and events, is a system that I always adopt, because I think that, when it's possible, to put together athletes of omogeneous level is very good for their training and their motivation. So, I handle the group sharing it in some smaller group, in order to have always 3-5 athletes together for any type of workouts.

The fact that Manyim won Berlin in 2:07:41 was very important also for the moral of the other guys going to Edmonton.

But, last Sunday, Nicholas fell down in the shower, breaking his forehead but expecially having an impact on his back, that provoked a big hematoma to one muscle, making difficult for him to lift his right leg.

We tried to cure with physiotherapy and some injection on Monday and Tuesday, when he was able running 40:00 easy feeling not very much pain. But our travel from Milan to Edmonton via Frankfurt - Calgary, lasting longer than 20 hours, was very damageous for him.

The weather in Edmonton was very cold (4-6 degrees) with a lot of rain. This fact locked completely his back, and Nicholas was an hero in finishing the race, but without any reason for the team.

During all the workouts of the last month (from Bruxelles when he ran 26:51) he always showed to have something more than Shami. Two weeks before WCH, Nicholas ran a very easy HM in Torino, winning in 62:10 under the rain, after running the first 5k in 15:49 (34.0 back the leading group) in order to have some stimula for running faster the next 15k (58:50 at 20k, that it means 43:01 for 15k between 5 and 20 : in Edmonton the first 15k were in 43:28...), and was able to recover soon, having a very good workout on track the next Thursday.

Regarding Shami, now he will run Venice Marathon, with the goal to run under 2:09. I want to prepare this runner for the main events of the future : Asian Games in Dec 2006, World Championships 2007 and Olympicsw 2008, of course in Marathon.

Talking about the situation that we faced in July in Kenya, our problem is that Qatar doesn't allow us to change our plans, that I need to make 4 months before the big events. The Olympic Committee gives us all the tickets that we need for following the plan, but we cannot buy other tickets or changing the previous plan. Of course, I want to change this situation in the future, because it was ok with a normal team (may be 3 months of training camp without competitions for going to an institutional Championship), but is very bad with top runners, that have to update continuosly their training, according to the results of training and the conditions of weather.

Anyway, I cannot be deluded for this season, during which like Qatar we won in different WCh gold in steeple with Shaheen, silver in HM with Shami, bronze in long cross with Hassan, we had bronze as Team both in short and long cross, we won Asian Championships of cross, gold in Asian Ch. in 5000 / 10000 / Steeple with Kwalia - Rashed - Obaid, gold in Arab Ch. in 5000 / 10000 both with Rashed (that is junior) and we had the seasonal no. 1 in Mile with Bashir.

My problem is that I have to work with Qatar Federation for changing something in their organization.

In my group, Kenyans, Ugandians and Tanzanians are together Qatari in training. This may be sometime a problem, because they don't have a Federation supporting them like Qatar. So, I personally support these athletes, because I want that the group can be together longer is possible. Athletes like Mosop (bronze in WCh), Busienei (winning of 5k/10k/HM in World University Games), Mark Bett (26:52 in 10k), John Korir, HM runners like Kimugul (60:15), Kirui (61:07), Marathon runners like Manyim (2:07:41), Rop, Mark Saina (winner of LA), Daniel Rono (winner in Madrid), Samson Kosgei (winner in Bruxelles), Steven Cheptot (winner in Prague) or ladies like Dorcus Inzikuru (World Champion of Steeple), Zakia Mrisho (6th in Helsinki), Irene Kwambai (30:55), Iness Chenonge (14:54) and Marathon runners like Rita Jeptoo (7th in Helsinki with 2:24:32), Barsosio (2nd in Paris with 2:27:17), or Salina Kosgei (winner in Prague this year and Paris last year) needs to be followed in very precise way, if we want to be sure about their results. For example, this year I couldn't follow Paul Kosgei because he had personal problems, and he was not able to compete also if last year he bettered the World Record of 25km.

So, I repeat : the biggest problem in Kenya is a problem of organization. If we are able to do this, we can have a lot of results, using ugali and milk, not some drug like many idiots continue to think among the readers of letsrun.

Renato, great to hear from you.

Is Yatich the same guy who beat Khalid Khannouchi at Falmouth Road Race (7.1 miles) in 2001? The name sounds familiar...

I love to read about these training concepts. Your group and your coaching is amazing, with so many medals. Especially Bashir I think seems to be a big threat in the future having already run a 3:47 mile. There are not many people who have run faster than that. Lagat, Ngeny, Komen, Niyongabo, El Guerrouj, Cram, Morceli, Rotich, Scott, Coe, and Kibowen...beyond that, I think he is there.

That is too bad about Kemboi. I think next year, with no Olympics or WC's, we might see a match between Kemboi, Sihine, Bekele, and Wanjiru in a 10,000 going for the WR. That would be incredible...

That is interesting how you different level athletes doing the same workout at the same pace to work different systems, pretty awesome stuff. Similar to a workout El Guerrouj was doing with his pacemakers before Athens, a 300m workout at 4:00 pace. He was moving at about 3k pace, they at mile.