Someone will ask, what is the peculiarity of running uphill? I will give an analogy: you can ride a bicycle at one speed and turn the gear 36x21 and give out, for example, 150w, and keep the cadence 90 revolutions, the pulse say 140 beats, and you can go 52x11 at the same speed, but keep the cadence 20-30, that is, with each pedaling literally break the pedal, and have the same pulse 140, but... in the latter case, You load the muscles differently, and you can pick up this transfer, You will not be able to eventually push through, You won't have enough leg strength, and the pulse will still be low at the same time. On a flat ground, the muscle can not be loaded so much as running uphill. Running uphill or running with a decent gradient is very good for training type iib muscle fibers, and the heart rate can be low, thereby allowing you to run more hours a week and not get overtrained. Only you do not confuse individual work in the mountains like hills strides with a gradient of 3-7%, yes, these are good exercises, but they are unfortunately not enough, since we only perform them for a couple of minutes a week, when we need hours. Your entire weekly run should be on a gradient.
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John MacEnroe wrote:
Canefis wrote:
sos wrote:
Week 5 was with 1% incline
Canefis wrote:
5th week:
Tue: 20x400@ 74sec, rec 120bpm:
1st-10th=74.224sec, 150-151bpm, recovery time=68-74sec
11th-19th=73.47sec, 153-155bpm, recovery time=74-78sec
20th=72sec, 155bpm, recovery
time=80sec
Now .45%
Canefis wrote:
compare them with today's 20x400 @74.6 s @5K (0.45% gradient) and conclude that there is no progress... on the contrary, look, Canefis ran 3 months ago 68-69, and now runs only 74.6 s... ?that is, on the face of regression...And then look for an excuse to gut....
I repeat again:
Since I came back home from Spain all easy runs will be at 1% avg gradient, but workouts 0.45% gradient due to terrain properties.
In Spain all easy runs were at 0.25-0.35% avg gradient and workouts (on track) 0% avg gradient.
During entire year of training I have noticed that best progress, when I run at home (1% gradient), worst in Spain (0.35% gradient), little better on Canary Island (0.7% gradient). This is my personal statistics.
And I am 300% sure that hills are absolutely necessary in training.
During my training on road bike "hills phase" was absolutely necessary and was the one of the main key of all training system. And always guys who had hilly terrain were much better developed compare to "flat terrain guys".
You can read about Lydiard and why he did not have so great success in Europe on flat terrain compare to training time in New Zealand.
Don't you think you overanalyse things?
0.35% gradient?
Who does that?
Someone said this before and you should listen to him, you are too concerned with details while missing out on what really matters.
Do you think elite runners training for the marathon worry about decimal variations in total elevation percentage in a training run?
Are you elite runner or me? It is not correct to compare hobby joggers with elite runners.
I just explained that 0.35% and 1.0% is different and more gradient was positively influenced on my shape,. I shared my experience in my vlog. -
SouthernFriedRealist wrote:
You’re more than doubling your running volume in a week. You can’t compare cycling volume to running.
And adding hill work isn’t DANCAN(‘T) training. It sounds like you are realizing the things his training lacks.
1) I do not compare cycling volume to running
2) I do not care about "Dancan or not Dancan". What is missing in system by my opinion I replied in "Official thread..."
3) Volume is not only naked hours and 10% rule, for example, can be just absurd: 2h+0.2+0.22+0.242+...+ until you reach 8h/w of running back after injury how many weeks will you spend?? calculate yourself, 15 weeks, almost 4 months.... this is stupid, if your injury is minor...better learn how to play chess or guitar ? instead. -
Canefis wrote:
John MacEnroe wrote:
Canefis wrote:
sos wrote:
Week 5 was with 1% incline
Canefis wrote:
5th week:
Tue: 20x400@ 74sec, rec 120bpm:
1st-10th=74.224sec, 150-151bpm, recovery time=68-74sec
11th-19th=73.47sec, 153-155bpm, recovery time=74-78sec
20th=72sec, 155bpm, recovery
time=80sec
Now .45%
Canefis wrote:
compare them with today's 20x400 @74.6 s @5K (0.45% gradient) and conclude that there is no progress... on the contrary, look, Canefis ran 3 months ago 68-69, and now runs only 74.6 s... ?that is, on the face of regression...And then look for an excuse to gut....
I repeat again:
Since I came back home from Spain all easy runs will be at 1% avg gradient, but workouts 0.45% gradient due to terrain properties.
In Spain all easy runs were at 0.25-0.35% avg gradient and workouts (on track) 0% avg gradient.
During entire year of training I have noticed that best progress, when I run at home (1% gradient), worst in Spain (0.35% gradient), little better on Canary Island (0.7% gradient). This is my personal statistics.
And I am 300% sure that hills are absolutely necessary in training.
During my training on road bike "hills phase" was absolutely necessary and was the one of the main key of all training system. And always guys who had hilly terrain were much better developed compare to "flat terrain guys".
You can read about Lydiard and why he did not have so great success in Europe on flat terrain compare to training time in New Zealand.
Don't you think you overanalyse things?
0.35% gradient?
Who does that?
Someone said this before and you should listen to him, you are too concerned with details while missing out on what really matters.
Do you think elite runners training for the marathon worry about decimal variations in total elevation percentage in a training run?
Are you elite runner or me? It is not correct to compare hobby joggers with elite runners.
I just explained that 0.35% and 1.0% is different and more gradient was positively influenced on my shape,. I shared my experience in my vlog.
That's what I mean, you are not elite, why worry about infinitesimal details instead of focusing on what is really important?
And what vlog is that? Is it on YouTube? A website? I didn't know you had a vlog. -
Canefis wrote:if your injury is minor...better learn how to play chess or guitar ? instead.
Bruh. Better learn how to run a tt. -
I never mentioned the 10% rule and don’t buy into it because every runner is different. But aren’t you doubling your running time this week?
And come on, don’t act naive when we talk about you obsessing over data. Read through your old posts and it’ll stick out.
You’re a new runner. Keep it more simple and quit worrying about marginal gains. You’ll improve a ton with consistent training and a variety of speeds. You can worry about squeezing out the last bit of juice later. -
I'm new to this thread. This guy seems like a more mathematic version of LRP.
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washed up college runner wrote:
I'm new to this thread. This guy seems like a more mathematic version of LRP.
He’s got a lot of heart. I’m rooting for him to be honest. He’s not as fast twitch as LRP. -
Canefis wrote:
workouts (on track) 0% avg gradient.
One can only hope so, it might be 0.01% though. -
3rd week (completed):
Mo: easy 62min @04:29, avg hr=143
Tu: easy 65min @04:31, avg hr=144
We: 20x400 @74.6 rec w/120, avg rest=75.4s, avg hr=151
Th: easy 50min @04:27, avg hr=140
Fri: double
easy 40min @04:36, avg hr=139
easy 60min @04:30, avg hr=140
Sat: LT intervals on hilly terrain10x800 @02:45.8min, avg rest=79.8s
Sun: Long run 139min @ 04:20, avg hr=146 (brutal condition: -3, 30mm of snow, 40km/h wind speed)
Total time: 9h
Total distance: 122km
Quality session: 1-5K, 1-LT intervals, 1-long run -
4th week (next):
Mo: easy 60min @04:30
Tu: double
easy 40min @free pace
easy 70min @04:40
We: easy 60min @04:30
Th: 20x400 @75-76 rec w/120
Fr: double
easy 40min @free pace
easy 60min @04:30
Sat: easy 70min @04:30
Sun: Long run 120min @04:30-04:40
Total hours: 10h
Total distance: 130km
Quality sessions: 1-5K, 1-long run -
The Wizard JS wrote:
Canefis wrote:
3rd week (completed):
Mo: easy 62min @04:29, avg hr=143
Tu: easy 65min @04:31, avg hr=144
We: 20x400 @74.6 rec w/120, avg rest=75.4s, avg hr=151
Th: easy 50min @04:27, avg hr=140
Fri: double
easy 40min @04:36, avg hr=139
easy 60min @04:30, avg hr=140
Sat: LT intervals on hilly terrain10x800 @02:45.8min, avg rest=79.8s
Sun: Long run 139min @ 04:20, avg hr=146 (brutal condition: -3, 30mm of snow, 40km/h wind speed)
Total time: 9h
Total distance: 122km
Quality session: 1-5K, 1-LT intervals, 1-long run
That long run today in very difficult conditions ( - 3 Celsius , 30mm of snow and wind speed of 40km/h ) is something similar to what Canova tells about sometimes strengthen the psychological aspects of running. Really strengthens "toughness" to overcome such difficult conditions and not give in.So far , so very good. :)
You have a lot to learn from Canova. Good start.
But throwing your athlete into a 2h19, 20 miles/32 km run in very difficult conditions when he hadn't done anything similar in a month and a half (and that was 16 miles/26 km in 2h) in terms of time and distance?
Hopefully you will not break him again. -
Lol ! You can't be new here and know about LRP.
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Corona time wrote:
Lol ! You can't be new here and know about LRP.
jan, look closely, new to this thread
washed up college runner wrote:
I'm new to this thread. This guy seems like a more mathematic version of LRP.
Lol -
The Wizard JS wrote:
j5ejejem wrote:
The Wizard JS wrote:
Canefis wrote:
3rd week (completed):
Mo: easy 62min @04:29, avg hr=143
Tu: easy 65min @04:31, avg hr=144
We: 20x400 @74.6 rec w/120, avg rest=75.4s, avg hr=151
Th: easy 50min @04:27, avg hr=140
Fri: double
easy 40min @04:36, avg hr=139
easy 60min @04:30, avg hr=140
Sat: LT intervals on hilly terrain10x800 @02:45.8min, avg rest=79.8s
Sun: Long run 139min @ 04:20, avg hr=146 (brutal condition: -3, 30mm of snow, 40km/h wind speed)
Total time: 9h
Total distance: 122km
Quality session: 1-5K, 1-LT intervals, 1-long run
That long run today in very difficult conditions ( - 3 Celsius , 30mm of snow and wind speed of 40km/h ) is something similar to what Canova tells about sometimes strengthen the psychological aspects of running. Really strengthens "toughness" to overcome such difficult conditions and not give in.So far , so very good. :)
You have a lot to learn from Canova.
I don`t think it`s a lot for me to learn from him , but of course some small grains of gold.
I respect him as one of the really great coaches in running history, but that doesn`t mean I agree
with him in everything and I just love to argue with him.
- Headcoach of LRC -
Headcoach of LRC? You mean Headclown of LRC. Or maybe Headliar of LRC. Headfraud of LRC. -
Coaching in giving heads? Ew
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Bump
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How did the long run feel Slava?
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jiggymeister wrote:
How did the long run feel Slava?
Like a beast mode -
Good luck. Be careful moving forward.
