I think he was referring to the likelihood of our fabulous modern police 'force' spotting a suspicious looking foreigner and detaining him for 48 days without trial under anti-terror legislation.
I think he was referring to the likelihood of our fabulous modern police 'force' spotting a suspicious looking foreigner and detaining him for 48 days without trial under anti-terror legislation.
Good point!
huge wrote:
I think he was referring to the likelihood of our fabulous modern police 'force' spotting a suspicious looking foreigner and detaining him for 48 days without trial under anti-terror legislation.
Do you have any idea how many people in London they would have to lock up if they wanted to detain everybody who is "foreign looking"?
No but I expect the police do.
It was just a joke. Some of my best friends are police officers etc... And I blame the Government anyway.
Back to topic.
Renato, would you mind explaining some more about modulation?! You mentioned it when talking about Claudio Berardelli methodology for the low volume athletes, remember?!
May I translate it into portuguese and publish on my own blog (www.marcosapenedoamaral.blogspot.com).
Thanks for the nice post, Marcos
During the SPECIFIC PERIOD, top athletes must be able to reach their peak of SPECIFIC QUALITY. This means, for example, the best speed and explosivity for a sprinter, the best reactivity for a jumper, and the BEST SPECIFIC SPEED ENDURANCE for a runner (from 200m till Marathon).
We must identify the most important qualities you need to develop in order to improve in your event.
How already I explained, in middle and long distances the final goal is TO EXTEND THE DURATION OF THE SPECIFIC INTENSITY, that means to improve both in the longest distance, and in the main event, because YOU CAN INCREASE YOUR INTENSITY FOR THE DURATION YOU NEED, maintaining the same INTERNAL LOAD.
In order to reach these results, WE ALWAYS MUST BE ABLE TO TRAIN AT TOP INTENSITY FOR LONG TIME. Our problem is HOW TO PREPARE this type of very intensive training, and HOW TO RECOVER after it.
I explained that TRAINING IS NOT THE PROPOSAL, BUT THE ANSWER of the body.
Training is an enemy, that the body must learn to recognize. Training is like a vaccin : you inject in the body a small quantity of the virus, so the body can recognize the enemy, for fighting and destroying it when tries to win with your body.
If you inject too much virus, this goes to win against the body, and you become sick.
Same thing about training. If you don't push near the border, there is NO STIMULUS, and the physiological level remains the same, sometimes goes down.
If you push too much, training wins, and you become OVERTRAINED : the body is too tired, and needs long time for reovering.
So, in the modern methodology, we MUST GIVE VERY HIGH STIMULA during the specific period, and we need, for this type of training, TO BE FRESH IN MUSCLES AND MIND.
At the same time, BECAUSE THE EFFECT IS TO GROW USING THE ABILITY OF OUR BODY IN SUPERCOMPENSATING, we need to recover very well.
After very hard works, we need to rest a lot, going for very easy regeneration. REGENERATION is not only under physiological pointe of view, but also under MENTAL point of view. Tough workouts have a very high NERVOUS COST, but if the athletes don't do it, never can reach the top shape.
Top athletes, and top coaches, MUST HAVE THE MENTALITY OF AN EXPLORER : they have to go in a DARK AREA, still unknown, in order to give new stimula for overtaking their current limits.
With a conservative training there is no stimula, and at the end there is no training.
That's the reason because, when a program is good, the first thing to do is to change it, in order to avoid every kind of ADAPTATION, that is the main enemy of STIMULA in training.
Hi Renato:
For the Special Block for the 1:44 athlete, would the fast runner use the same recovery as the resistant athlete?
Could a runner age 50 or 60 use the Special Block, or is their recovery too poor?
Also, what did Fiasconaro do on the days he was not doing 150s, 300s, or 600s?
Thank you.
Renato who is your money on to win London in both men and women categories?
Renato i think the idea of having athletes ( top elite runners ) train together is very productive as is evidenced by the sort of results that claudio/rosa's athletes have been producing.I think an athlete can easily get distracted and loose motivation and focus when training alone.So since it seems like Salina kosgei will be selected by Athletics kenya for World championships( kenya's women marathon team ),i think it would be a good idea if you get Rita to run in the sept 3oth Berlin so that they can train together.
BEST POST YET!!
bob,
Renato did a detailed comment about London a couple of pages ago in this same post!!!
If I have to say my idea, Selina must not run WCh, because I think cannot be competitive. In my mind, ALL the top athletes running in Boston and London cannot be competitive in WCh at their level.
There are 2 kinds of problems :
a) The real recovery after the race. This regards not so much the fatigue of the race, regards instead the full charge of the preparatory period, with the total concentration in training for almost 4 months, that need about 2 months of mental relax and different type of training, in order to rebuild what the preparation for the Marathon destroyed (strength, elasticity, mobility, speed). So, if we start FRESH the training at the end of June, we don't have time enough for going in WCh in top shape, and in this case there is no reason to run.
b) The difficulty in recover the full mental focus, after winning so much money, and having one months of meetings with Radio, TV, Press from everywhere in the World.
If I want an athlete running at his best in WCh, I need to select somebody that didn't run any marathon, or ran a Marathon very early (for ex., Dubai in January) or not very competitive (but top athlete don't go for small races).
So, if AK could accept the idea, and Rita Jeptoo could be interested, the best strategy could be to select Rita for WCh (but I don't think she is interested), because she can start the preparation NOW, without marathon to recover.
That's also the reason why to read about Sarah Goucher running London 6 days after Boston was a joke. Somebody makes confusion between 100m and Marathon, but we can explain that are not exactly the same thing....
Running London last year didn´t seem to hurt Wanjiru.
Mr Canova,
You mention "SPECIFIC/SPECIAL BLOCKS" for marathon runners to train the body to efficiently use fuel and to extend the intensity at desired race pace when fatigued.
What are the benefits of such blocks for other distances as fuel requirements differ (nearly all glycogen).
Can you offer e.g.s of these blocks for 5km/10km like you did for 800m runnner before.
Thanks.
well. wrote:
Running London last year didn´t seem to hurt Wanjiru.
There are exceptions to every rule. It did hurt Lel who beat Wanjiru at London, he struggled to 5th at the olympics after fighting illness in the short period in between. He also had to pull out of both marathons he has entered since, New York and London.
nj wrote:
well. wrote:Running London last year didn´t seem to hurt Wanjiru.
There are exceptions to every rule. It did hurt Lel who beat Wanjiru at London, he struggled to 5th at the olympics after fighting illness in the short period in between. He also had to pull out of both marathons he has entered since, New York and London.
It´s quite common that world class marathoners run a spring marathon and then a champ marathon later that year.
Renato why would Rita not be interested in running the WCh? it is far much easier for her to win it than to win Newyork or chicago.WCh is also part of WMM and therefore could easily earn valueble points.
Anyway i think Athletics kenya will have a headache choosing the women marathon team for WCh.
About Lel,he had malaria after london last year.Malaria is quite common in kenya.Therefore it is not true to say that it is his performance in london which affected his beijing prospects.Malaria is a very serious illness and it takes upto two months after treatment to fully recover.
I'm not sure the World Champs really has that much weight in the marathon--for most of the athletes discussed, they are much better off going to Berlin, Chicago, NYC to get guaranteed appearance money. Thats the problem with the marathon--put all your eggs into one basket for World Champs, and you bomb--you get nothing. Start at NYC, at least you have multiple thousands in your pocket just to start...
and please note the key to these athlete's success?
Roberta's cooking!!!
Alright, so I was going back through this thread, trying to get as much out of it as I can, and I came up with a slight gap in my understanding of Canova's system. If anyone else out there thinks they understand his training better and knows the answers to my questions, it would be awesome if you helped out.
Canova Renato wrote:
a) INTRODUCTIVE PERIOD : Is about 3 weeks long, at the beginning of the preparation. In this period, the goal is to build up the general fitness at high level, using seeral means of training : Long Run for increasing the Aerobic Resistance, Gym for strengthening, Short Sprint uphill for increasing the ability in recruitment, Technique for increasing the running ability. With different percentage, this is the goal for every athlete, from 800m to Marathon.
b) FUNDAMENTAL PERIOD : Can last about 2 months, and is the most important part of the preparation. During this period, we reach the MAX volume of km, with growing intensity.
When we look at short events (800-1500), this period is used for a strong increase of AEROBIC POWER, and of STRENGTH ENDURANCE. There is not yet high speed, but the extension is important. So, it's better to maintain the same speed trying to extend the distance (for example, starting with 62" for 400m we move to 1'33" for 600 and 2'04" for 800 and 2'35" for 1000m)or the number of repetitions (from 8 x 400 in 62" rec. 2' to 12 x 400 in 62" rec. 2') or to reduce the recovery (from 8 x 400 in 62" rec. 2' to 8 x 400 in 62" rec. 1'). WE ARE NOT INTERESTED IN RUNNING FASTER
When we look at middle events (5000-10000m), this period is used for a QUALIFICATION of the long run, moving from AEROBIC ENDURANCE to AEROBIC POWER. So, during the first part of the period WE INCREASE THE DISTANCE AND THE GLOBAL VOLUME, during the second part WE MAINTAIN THE DISTANCE AND THE VOLUME AND INCREASE THE SPEED.
When we look at HM and MARATHON, we have the same goal of 5000/10000m. During this period, these specialists can train together.
So, THE PERIOD IS FOR BUILDING VOLUME AT LOWER INTENSITY FOR TRACK RUNNERS, AND HIGHER INTENSITY WITH NOT VERY HIGH VOLUME (compared with the distance of the race)FOR THE HM AND MARATHON RUNNERS
SPECIAL PERIOD : it lasts about 2 months, gradually moving from the FUNDAMENTAL. These periods or MESOCYCLES are not clearly defined : training can evolve in direction of the speed of the different events, trying to maintain the volume.
In this period, we have again 2 kinds of support for the SPECIFIC period :
a) Biomechanical : training of strength becomes more specific, increasing the intensity and reducing volume in the case of short distances, extending duration at the same intensity of before in case of HM and Marathon.
b) Metabolic : the speed of training approach the Specific speed in the short distances, reaching level of 95% (in case of ENDURANCE), or faster than 105% (Full Speed Training). The training of Over Speed can be considered part of Special Period, being the support for going in the SPECIFIC SPEED ENDURANCE TRAINING.
The difference between the short distances and the long distances is that, looking at the short, we work with very high speed in short distance with long recovery, or with intervals with a global volume of 4km - 6km, at 92-95% of the Speed of the Race, with short intervals.
Looking at the long distances, we work with speed of 102-105% with a volume of 10-12 km (10000m), 12-15 km (HM), and 20-30 km (Marathon). We speak,in this case, about intervals. Different is the situation for Long Continuous Run.
During the SPECIFIC PERIOD, top athletes must be able to reach their peak of SPECIFIC QUALITY. This means, for example, the best speed and explosivity for a sprinter, the best reactivity for a jumper, and the BEST SPECIFIC SPEED ENDURANCE for a runner (from 200m till Marathon).
We must identify the most important qualities you need to develop in order to improve in your event.
How already I explained, in middle and long distances the final goal is TO EXTEND THE DURATION OF THE SPECIFIC INTENSITY, that means to improve both in the longest distance, and in the main event, because YOU CAN INCREASE YOUR INTENSITY FOR THE DURATION YOU NEED, maintaining the same INTERNAL LOAD.
In order to reach these results, WE ALWAYS MUST BE ABLE TO TRAIN AT TOP INTENSITY FOR LONG TIME. Our problem is HOW TO PREPARE this type of very intensive training, and HOW TO RECOVER after it.
I know he quotes workouts from each phase of training, intro, fundamental, special, and specific, but certainly each phase cannot consist of that type of training only.
Introductive: Circuits & Build up mileage and intensity
Fundamental: Longer, Harder Runs
Special: Runs and Intervals just outside of race pace
Specific: Runs and Intervals at or very close to race pace
Are these just the emphasises in each training cycle, and every type of running is combined, or is each section exttremely focused on one aspect of training?
Anyone?