Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?

I think Boulami is also past his "prime" now that he is off EPO. Renato, has Shaheen's training been a extension of last years or is this something completely different?

I sent to Michael Bautista the last 4 months of training of Dorcus Inzikuru, that won in Athens 3000 SC running in 9:15.04 very easy. I told him that, after WCh, I will send to letsrun the training of Shaheen and Jamal Salem (pay attention to this name).
Regarding my previews before, I knew that Shaheen could run under 8:00, but I don't want to speake to much before the race, because for running 100% you must find some condition that not always we can find, so your performance doesn't depend only on you, and I prefer to have a low profile.
In this case, everything worked very well : we found a wonderful weather, a good rabbit,and the only problem was when Salem fell down after 1990m, and Shaheen had to jump him soon after overtaking the barrier.
I can give you the splits of the races in Athens :

1500m W (splits of Jamal) : 63.6 - 2:08.8 (65.2) - 3:14.8 (66.0) + 44.3

1500m M (splits of Bashir) : 55.87 - 1:55.24 (59.37) -
2:53.71 (58.47) + 39.8

(splits of Ivan Heshko) : 56.60 - 1:55.80 (59.20) -
2:54.06 (58.26) + 39.2

3000 SC W (split of Dorcus) for 400m (I was on the track moving 4m ahead every lap) :
1:08.44 - 2:24.55 (1:16.11) - 3:40.33 (1:15.78) -
4:56.51 (1:16.18) - 6:13.44 (1:16.93) - 7:26.31 (1:12.87) - 8:39.80 (1:13.49) + 35.24

3000 SC M (split of Shaheen)
59.67 - 2:04.67 (1:05.00) - 3:09.48 (1:04.81) -
4:14.43 (1:04.95) - 5:16.90 (1:02.47) - 6:21.25 (1:04.35) - 7:26.33 (1:05.08) + 30.95

bump!

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Renato Canova wrote:

I sent to Michael Bautista the last 4 months of training of Dorcus Inzikuru, that won in Athens 3000 SC running in 9:15.04 very easy.

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bump for Mike Bautista.

Renato, thanks for the great info.

Do you think Shaheen will break the 3KSC WR again this year?

What will he ran at WCh? Will he challenge El Guerrouj at 5,000, having already beaten him once before?

Also, do you think Heshko can be the first non-African since Cram to win the WCh 1500m?

I don't think El G will run the 5000m. Why is he going for hard time while on the 1500m all his challengers are unable to run under 3'30 ( even Baala he did it only once and don't think he will do it again ).
5000m race is very tough as you have Bekele, Kipchoge, Augustine,...
By the way, I thought Shaheen was going to run 5000m this year.
Until now, all his races were steeple races

No, 5,000m is not very tough for El Guerrouj.

In the 1500 he had to run a 1:46 800 t just barely get rid of Lagat.

This year Baala, Ramzi, and Kipchirchir are all there, fast, and ready to kick him down. The WCh race will not 3:30, but probably 3:32-3:35, ideal for kickers.

On the other hand, there is no one at 5,000m who can kick with El Guerrouj. Bekele exhausts himself trying to get away from El Guerrouj in the early going, and even though he can run 26 for the last 200 regardless, El Guerrouj is always faster. With his new tactic of simply waiting until the last 200 and mowing down whoever is in front, no one can beat El Guerrouj at 5,000 unless they maintain world record pace for 11 laps and he is not in shape or put in some ridiculous move from 2K lap like Komen did against Gebrselassie. Even then you'd need a 57 right in the middle and have to not die off yourself to win.

bump for mike or renato

In light of Tinman's attack against John Kellogg a few pages back, perhaps he (and everyone) should read this:

http://www.letsrun.com/forum/flat_read.php?board=1&id=877904&thread=877904

About kickers for 5000 in Helsinki.....did anyone else see Hengelo 3000 on the webcast? Did you see Songok just cruise past a straining Kipchoge in the last 100? I know Mottram just beat him in Seville but I hear that was because the Africans just looked at each other as Mottram ran away with 500 to go. I doubt they will make that mistake again! I'm thinking if Songok is in the 5000 he can surprise just like Kipchoge did in 2003....

PS we were hearing some weeks ago Hicham was in no shape and would not run in Hengelo once he heard of Kipchoge's 7:28. Sure enough, he withdrew citing a predictable 'illness'. Does anyone have any information on his shape? When he runs?

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songok wrote:

About kickers for 5000 in Helsinki.....did anyone else see Hengelo 3000 on the webcast? Did you see Songok just cruise past a straining Kipchoge in the last 100? I know Mottram just beat him in Seville but I hear that was because the Africans just looked at each other as Mottram ran away with 500 to go. I doubt they will make that mistake again! I'm thinking if Songok is in the 5000 he can surprise just like Kipchoge did in 2003....

PS we were hearing some weeks ago Hicham was in no shape and would not run in Hengelo once he heard of Kipchoge's 7:28. Sure enough, he withdrew citing a predictable 'illness'. Does anyone have any information on his shape? When he runs?

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is this the longets thread in history

El G is NOT gonna race in Zaragoza I believe. I HIGHLY doubt that is possible. Right now he's in negotiations to possibly run in the Paris meeting(like I originally thought). I assume he'll also run Lausanne and/or Rome. With one of these meets being a super fast 5k. After that, probably no racing until Helsinki. This is all unofficial, I haven't spoken to Hicham in email for a couple months.

Hicham El Guerrouj is in "shape" but he was a month behind in his training before(I've spoken with his close friend). He'll catch up, just look at the different between Rome/Lausanne(3:32 8th, 3:32 1st) last year and then Heusden-Zolder/Zurich(3:29 1st, 3:27 2nd) last year.

Thanks to Renato for the email! I'll post a thread with the training today.

Mike, you've actually been in e-mail contact with El Guerrouj?

That's insane! What else did his friend say? Geez, that is incredible. Chatting with the world record holder!

From Mike B:


Dear Michael, I send you the workouts of Dorcus Inzikuru during
last 4 months. After the race of yesterday in Athens, with
splits of 3:03.8 / 6:13.5 (3:09.7) and 3:01.5, because we could
not work on technique for a problem in her knee due to a small
accident running, I think that she can really run very close
9:05. Now, I'll put her in Prague without any other workouts
on track (only long run till 25th of June), then in GL in Rome
in 5000m, then she comes to Kenya for finishing the preparation
with me that I'll be there with Shaheen and Jamal Salem (look
at this guy, can win a medal in WCh).
You can inform the readers of letsrun that, after WCh, I'll give
all the training of Shaheen and Jamal Salem, in the same system
of this one of Dorcus.
Thank you for your collaboration.

Renato
----

I am happy to recieve the 4 .doc files for her training! Here is the four months of training in order

MARCH 2005

Tue 1 1 hr 10:00 moderate run (16k) 40:00 easy run (9k) 25k
Wed 2 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Thu 3 1 hr 10:00 moderate run (16k) 40:00 easy run (9k) 25k
Fri 4 20:00 warm-up (4k) + Fartlek (12k) :10 x 3:00 fast (rec. 3:00 jogging) + 5 x 30.0 (rec. 30.0) 40:00 easy run (9k) 25k
Sat 5 1 hr 30:00 moderate run (21k) 40:00 easy run (9k) 30k
Sun 6 1 hr 14:00 moderate run (17k) 17k

(145 km in 6 days)

Mon 7 20:00 warm-up (4k)2 sets of 5 x 400m (rec. 1:30) (rec. 5:00 between sets) in 1:12.0 >`` 1:14.0 (first 2 in 62.5 – 63.5) 40:00 easy run (9k) 17k
Tue 8 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Wed 9 30:00 easy run (6k)5 x 200m climbing (rec. 2:00 %%`` 2:30) :· 55.0 – 51.0 – 53.0 – 50.0 – 49 (recovery 5:00)5 x 200m climbing (rec. 2:00 %%`` 2:30) :· 55.0 – 49.0 – 47.0 – 56.0 – 46.0 (recovery 5:00)5 x 170m climbing (rec. 2:00 %%`` 2:30) :· 37.0 – 36.0 – 34.0 – 44.0 – 36.0 (recovery 5:00)5 x 170m climbing (rec. 2:00 %%< 2:30) :· 33.0 – 34.0 – 37.0 – 36.0 – 36.0 40:00 easy run (8.5k) 20k
Thu 10 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Fri 11 30:00 warm-up (6k) + Fartlek (14k) :4 x 2:00 fast (rec. 1:30) + 8 x 1:00 fast (rec. 1:00) +5 x 30.0 fast (rec. 30.0) (Travel to Iten) 14k
Sat 12 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Sun 13 1 hr moderate run (14k) (Travel to Nairobi - Amsterdam) 14k

(134 km)

Mon 14 (Travel to Milano - Venaria) 40:00 moderate run (9k) 9k
Tue 15 30:00 warm-up (6k) + 10 x 1:30 fast (rec. 1:00 jogging)20:00 easy run (4k) (16k) 40:00 moderate run (9k) 25k
Wed 16 1 hr moderate run (14k) 40:00 moderate run (9k) 23k
Thu 17 40:00 moderate run (9k) (Travel by car to St. Etienne) 9k
Fri 18 40:00 easy run (8k) + stretching 20:00 jogging (4k) 12k
Sat 19 40:00 easy run (8k) 8k
Sun 20 ST. ETIENNEWORLD CROSS COUNTRY CHAMPIONSHIPS (4 km)18th in 14:03 9k

(95 km)

Mon 21 Rest (Travel by car to Venaria) -----
Tue 22 1 hr 05:00 moderate run (16k) 50:00 moderate run (12k) 28k
Wed 23 1 hr 20:00 moderate run (19k) 19k
Thu 24 40:00 moderate run (10k) 1 hr easy run (13k) 23k
Fri 25 30:00 easy run (6k) (La Mandria Park)15k in 54:48 with 2 x 5k + 1 x 3k rec. 1kin : 17:40 – 4:06 – 18:03 – 4:41 – 10:18 (Complete massage) 21k
Sat 26 57:00 moderate run (13k) 13k
Sun 27 Rest (Travel to Dongio) -----

(104 km)




Mon 28 DONGIOMEDIA BLENIO (Road - 5 km)3rd in 15:59 9k
Tue 29 1 hr 15:00 moderate run (18k) 18k
Wed 30 1 hr moderate run (14k) (Cures for a tooth to the dentist) 14k
Thu 31 30:00 warm-up (6k) (La Mandria Park)3 x 5k (rec. 1k) in 1 hr 02:54 (17k – average 3:42) (17:46 / 4:22 - 18:30 / 4:44 - 17:31) 23k

(64 km in 4 days)

APRIL 2005


Fri 1 1 hr easy run (13k) 1 hr easy run (13k) 26k
Sat 2 25:00 warm-up (5k) - (Track in Chivasso)5 x 400m (rec. 1:00) in : 1:13.9 – 1:10.5 – 1:08.8 – 1:11.5 – 1:09.9 (rec. 1:30)4 x 400m (rec. 1:30) in : 1:10.8 – 1:09.5 – 1:09.6 – 1:09.0 (rec. 2:00)3 x 400m (rec. 2:00) in : 1:07.8 – 1:08.7 – 1:09.5 (rec. 3:00)2 x 400m (rec. 3:00) in : 1:04.8 – 1:07.2 (rec. 4:00)1 x 400m in 1:00.3 55:00 moderate run (12k) 23k
Sun 3 Rest ---

(49 km in 2 days - 113 km in the week)

Mon 4 1 hr progressive run (last 20:00 fast) (14k) 50:00 moderate run (12k) 26k
Tue 5 40:00 easy run (9k) 20:00 warm-up (4k) - (Track of Borgaretto)4 x 300m (rec. 4:00) in : 45.6 - 44.9 - 45.2 - 46.2 (rest 8:00)600m + 500m (rec. 5:30) in : 1:41.1 - 1:21.1 (rest 10:00)4 x 200m (rec. 4:00) in : 30.2 - 29.2 - 29.3 - 29.0 17k
Wed 6 1 hr 15:00 from moderate to fast (19k) 40:00 easy run (9k) 28k
Thu 7 25:00 warm-up in the Park (5k)15 km in 57:10 with 2 x 5k + 1 x 3k rec. 1 k in :17:32 / 4:41 - 18:25 / 4:29 - 12:01 Note : During the last test she had an hamstring in the calf 20k
Fri 8 1 hr moderate run in the Park (13k) 13k
Sat 9 1 hr moderate run (14k) 14k
Sun 10 20:00 warm-up (4k) - (La Mandria Park)20 km in 1 hr 16:12 (average : 3:48.6)14:00 warm-down (2.5k) 26k

(144 km)

Mon 11 50:00 moderate run (11.5k) 50:00 moderate run (11.5k) 23k
Tue 12 1 hr moderate run (14k)10 x 200m fast climbing (rec. 2:00)9:00 warm-down (2k) 40:00 easy run (9k) 27k
Wed 13 50:00 moderate run (12k) 20:00 warm-up (4k) - (Track of Chivasso)6 x 2000m (rec. 2:00) in :6:45.0 – 6:42.5 – 6:32.0 – 6:28.7 – 6:31.3 – 6:23.6 28k
Thu 14 1 hr moderate run (14k) 1 hr with short variations of speed (14k) 28k
Fri 15 45:00 easy run (10k) 10k
Sat 16 40:00 moderate run (9.5k) 9.5k
Sun 17 20:00 warm-up (3.5k)17 km during Turin Marathon in 59:48 (average 3:31) 20.5k

(146 km)

















Mon 18 40:00 easy run (9k) 1 hr moderate run (13k) 22k
Tue 19 1 hr moderate run (13.5k) 1 hr moderate run (13.5k) 27k
Wed 20 20:00 warm-up - (Track in Chivasso)10 x 600m (rec. 2:00) in :1:50.4 - 1:46.9 - 1:46.2 - 1:47.8 - 1:45.2 - 1:46.1 - 1:44.7 - 1:46.9 - 1:43.2 - 1:40.4 (last 200m in 31.2) 11k
Thu 21 50:00 easy run (12k) 12k
Fri 22 50:00 easy run (12k) 12k
Sat 23 Rest (Travel to France) -----
Sun 24 25 :00 jogging (5k) HEILLECOURTCORRIDA (Road Race – 5 km)4^ in 15k

(99 km - 1 road race)

Mon 25 (Travel to Italy) 50 :00 moderate (12k) 12k
Tue 26 1 hr moderate run (13.5k) 1 hr with short variations of speed (14.5k) 28k
Wed 27 40 :00 easy (9k) 20:00 warm-up - (Track in Chivasso)3000m in 9 :34.5 (rec. 4 :00)10 x 400m (rec. 1 :00) in :1:10.3 - 1:09.4 - 1:08.3 - 1:08.7 - 1:08.9 - 1:07.5 - 1:09.3 - 1:09.3 - 1:07.1 - 1:01.7 20k
Thu 28 1 hr moderate (14k) 1 hr with short variations of speed (14k) 28k
Fri 29 1 hr moderate (14k) 14k
Sat 30 40:00 easy run (9k) 1 hr 20:00 varying speeds (30:00 easy + 10 x 1:00 fast rec. 2:00 easy + 5 x 1:30 fast rec. 3 :00) (19k) 28k

(130 km in 6 days)

MAY 2005


Sun 1 1 hr 10:00 with short variations of speed (17k) Note : pain in the left knee 17k

(147 km in the week)

Mon 2 1 hr moderate run in the Park (14k) 50:00 progressive run (12k) 26k
Tue 3 Rest (pain in the left knee) -----
Wed 4 Rest -----
Thu 5 30:00 easy run (6k) 6k
Fri 6 40:00 easy run (8k) on grass 8k
Sat 7 50:00 easy run (10k) on grass 10k
Sun 8 50:00 easy run (10k) on grass 10k

(60 km)

Mon 9 1 hr 04:00 easy run (14k) 14k
Tue 10 45:00 easy run (10k) 10k
Wed 11 40:00 easy run (9k) (Travel to Doha) 9k
Thu 12 Rest (Travel to Doha) -----
Fri 13 20:00 easy run (4k) DOHA - SGP3.000M STEEPLE1ST IN 9:28.50 (AFRICAN RECORD) 12k
Sat 14 Rest (Travel to Uganda) -----
Sun 15 Rest -----

(45 km - 1 competition on track)

Mon 16 1 hr moderate run (14k) 14k
Tue 17 1 hr 10:00 progressive run (17k) 50:00 moderate run (12k) 29k
Wed 18 30:00 easy run + 3 x 10:00 fast rec. 4:00 easy (17k) 50:00 easy run (11k) 28k
Thu 19 1 hr moderate run (14k) 50:00 moderate run (12k) 26k
Fri 20 1 hr 10:00 with 6 x 5:00 fast rec. 3:00 easy (17k) 50:00 moderate run (12k) 29k
Sat 21 Rest (Travel to Iten) -----
Sun 22 1 hr 20:00 moderate run (19k) 45:00 easy run (10k) 29k

(155 km)

Mon 23 1 hr moderate run (14k) 14k
Tue 24 1 hr moderate run (14k) 50 :00 moderate run (12k) 26k
Wed 25 1 hr moderate run (14k) 14k
Thu 26 1 hr with short variations of speed (14k) 14k
Fri 27 1 hr with short variations of speed (14k) 30 :00 easy run + 10 x 80m sprint climbing (8k) 22k
Sat 28 20:00 warm-up - (Track in Chivasso)10 x 500m (rec. 1:30) in :1:31.6 - 1:30.5 - 1:29.3 - 1:28.0 - 1:27.0 - 1:30.1 - 1:28.8 - 1:28.3 - 1:28.5 - 1:22.0 40 :00 easy run (8k) 18k
Sun 29 1 hr 18:37 progressive run (La Mandria Park) (19k) 19k

(127 km)






Mon 30 1 hr moderate run (14k) 50 :00 with short variations of speed (12k) 26k
Tue 31 40 :00 easy run (9k) 20 :00 jogging (4k) 13k

(39 km in 2 days)

JUNE 2005


Wed 1 20:00 easy jogging (4k) MILANO - GP II2000M STEEPLE1ST IN 6:04.46 (BEST WORLD PERFORMANCE) 11k
Thu 2 54:00 moderate run (12.5k) 12.5k
Fri 3 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Sat 4 20:00 warm-up - (Track in Chivasso)10 x 800m (rec. 1:30) in :2:28.4 - 2:27.8 - 2:28.3 - 2:27.5 - 2:28.3 - 2:28.1 - 2:27.6 - 2:28.4 - 2:28.5 - 2:18.7 (last lap in 1:06.8) 45:00 easy run (10k) 22k
Sun 5 1 hr 07:00 moderate run (La Mandria Park) (16.5k)(22:25 - 42:15 (19:50) - 1:00:55 (18:40) + 6:05) 16.5k

(85 km in 5 days - 124 km in the week - 1 competition on track)

Mon 6 1 hr moderate run (14k) 14k
Tue 7 40:00 easy run (8.5k) 20:00 warm-up - (Track in Chivasso)5 x 400m (rec. 1:30) in :1:08.9 - 1:05.4 - 1:07.6 - 1:05.7 - 1:06.8 (rec. 5:00)2000m in 6:14.8 (rec. 5:00)10 x 300m (rec. 1:30) in :49.5 - 47.9 - 48.1 - 47.3 - 49.3 - 45.9 - 48.5 - 45.0 - 47.1 - 45.4 (average : 47.3) 20k
Wed 8 1 hr moderate run (14k) 40:00 easy run (9k) 23k
Thu 9 Magnetic Resonance in the left knee 1 hr moderate run (14k) 14k
Fri 10 Rest (Travel to Cesenatico) -----
Sat 11 25:00 jogging (5.5k) CESENATICO - Italian Club Championships1500m1st in 4:14.91 13k
Sun 12 30:00 jogging (6k) CESENATICO - Italian Club Championships5000m1st in 15:42.12 17k

(101 km - 2 competitions on track)

Mon 13 (Travel Cesenatico – Venezia) (Travel Venezia – Atene) 20:00 jogging
Tue 14 20:00 jogging ATHENS - Super GP3000m Steeple1st in 9:15.04 (African Record)
Wed 15 Rest (Travel from Atene to Venaria)
Thu 16
Fri 17
Sat 18
Sun 19

(89 km)

Mon 20
Tue 21
Wed 22
Thu 23
Fri 24
Sat 25
Sun 26

Mon 27
Tue 28
Wed 29
Thu 30

(98 km in 6 days)

Not just world record holder, but gold medal winner in the 1500m and 5000m...



Hey Vipam, can you live with that!

Yes, it is always funny to read of posters who insist on WRONG predictions.

2 memorable ones are Vipam absolutely guaranteeing Bekele's 5K win (don't even start about Regina Jacobs...) and swofford11 hammering on Goucher who then ran 13:21.

It is excellent to see naysayers proven most definitively wrong.