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

Your kindness and your sincerity and your direct post to me that´s something I love a lot. I thank you for what you said about me in this your 2 posts. Also since the first post that i see that you have your e-mail identification, and this is also very positive.

Despite that you say that you don´t keep to share with me and all the readers more e-mails, let me try answer to you what I feel by reading your second e-mail.

1)I simply post that 2 quotes because when I open the 2 files were the first one that I found. But when I did read the Hadd and JK articles I found much more of that little nuances – that FOR ME (I repeat - for me) that can be in your classification of “rare” (I wouldn´t call that obscure) information or data that you say that my argument would have much more strength.

2)I never used the word “conspiracy” or the idea that word means. Conspiracy that means ther´s a inner/second intention in what you express, and that´s not the case. I simply relate the fact that when I disagree it comes a bunch of idolatrous – let´s say like fanatics – that dislikes them too much my disagreement to what they consider immaculate concepts, or take for granted. And the rubbish post that are frequently.

You ask “…It is a shame that you don't care if others understand your training ideas - why participate in a public forum that discuss running and training?...”

When people like you quit out from posting so early - in the second post reply shall I care for those that stay here simply posting rubbish post and try to made them know my principles ? What´s the interest?

I also post to share ideas and opinions and make friends not simply to made know my training concepts, that despite may use my aggressively I made friends all over the world and a share ideas with lots of coaches all over the world – that´s what I wanted to say in the last part of my post . But since a long ago that I did understood that I can´t express my training ideas in post sites, just discussion and some basic ideas, not training concepts really. In the running activity I act in a multi-level, and one of them is as a coach – and as a coach (just as a coach) I don´t care that LetsRunCom readers don´t understand my training ideas. As I coach I deal directly with identified runners, and my main target goal is the improvement. Of course I try that they understand what and why I advise them to train. I think that my main usefulness is in that area, not in being known in or all over the world or in LetsRunCom.

Finnaly once for all, because you are a physiologist – and I respect that - I want to made you know some of my basic ideas that with so, you may understand me better why I say what I say, and eventually I stop to be ambiguous.

First le me say that despite that´s a I don´t believe in that rats experience. I know that you say that´s valid and with credit for the academic or scientific community, but my main focus as a material for training investigation and human beings not rats. Besides I don´t believe also in VO2 concepts, or training based in, as I don´t believe also in classic anaerobic threshold either.

Besides ther´s no a single opinion among the best physiologists in same basic physiology issues. And I let them discuss, I simply “mind my own business”. For me the physiology is simply a very distant knowledge discipline, that what takes for the training concrete terrain that are doubts more than conclusions. I myself uses a training method that´s based in simplicity. I use SPACE (as seen as distance in perception reality) and TIME (seen as duration in the activity) and the result of product from time and space are PACE. All my training is based in this simple formula, and from there and according each individual talent there are different zones of intensity which the basic ones are race pace; the zones faster than race pace, and the zones in intensity but slower than race pace. With an analysis of that multitude of variants, I define volume, intensity, specific training formats (workouts) with precision and I i´m able to characterise any training that exists, independently from the physiology.

In the hope that I will made you understand a little better my own training principles.

It is truth that Italian, Finland, Spain and Britain or Americans athletes they had been successfully supported by the Physiology a lot. But it is also truth that the Portuguese (years 70 and 80) had a quite similar success and that had not been supported by "thresholds” or that kind of modern ideas and concepts – that we respect – but that are inconclusive - for the good or bad of the physiologists. Most of that Portuguese performances rarely were surpass by a non African.

Actually Africans they take the lead in almost all running distance events. The reason of their larger success that´s not in physiology field for sure, or that his training have more scientific accuracy than the rest of the world. We need to take in consideration that the reason for African supremacy that´s not in the fact that they have a powerful physiology support than us – the non- Africans. That´s not in the fact we have more facilities to train that them, or any other scientific or whatever reason, including that they have best coaches – most of their coaches that train them they are Europeans ! Simply that´s not hard to understand that for the moment the distance is on the fact they run faster than all the rest – run faster means basically to cover a certain distance in less time duration. Once again we get back to the basics – space and time matters.

Mr. Cabral,

Well I guess I lied about this being my last post.

I just wanted to thank you for the information.

I intend to post on other threads, it just seems as though this one is getting too big, and really needs to begin under a more correct heading.

Thanks again.

I am in Iten, and here internet works very bad and is very slow. Now are 10.40 pm, and I read some post after 4 days. Regarding the length of the ramps, I want to remind that the effect is to recruit the highest possible number of fibers in muscles interested in the action. So, is not important to use longer distances, because the goal is not to make high quantity of lactate, but is a neuromuscolar effect. Ramps can have a very hard gradient (may be about 30%), and can last about 6-8 sec. The difference between ramps and hills is in the gradient, and of course in their duration. With ramps I want to develop explosive strength, basic strength for every type of exercise. I have not care about recovery time : when I feel ok, I go again. Instead, with sprints climbing, I use a gradient between 10 and 15%. I cannot speak of real run on the ramp, because the speed is very slow : ramps can replace weight training. Instead, sprints climbing are sprint at max intensity, and can go till 100m, depending on the gradient. They can last about 12-15 sec. In this case, the athlete can produce a good levbel of lactate, but the quantity in his muscles is little, and he can remove it in short time. I can vary length and gradient according what I need. Remember that in any type of training we can use different executions, that can become less or more interesting depending of the needs of every athlete.

Regarding the other question : I don't know Hadd, and I never heard to speak of him before this post. Of sure, he is not Italian. I don't want to comment what other coaches wrote, I write what I normally do, and the reason for doing. But, you know, there are many system valid for coaching an athlete, and not an ABSOLUTE TRUTH.

Renato do you see achilles tendon problems in runners who do hill-sprints regulary?

Also I know you mention it before but, Im curious about N Kemboi. You said he only did base-training before doing 2 months of specific training and then runs 26.30. Exactly what was his base-training? Large volume of LT-running?

I think his base-training was more important than the 2 months of specific training.

# 908. Let's hit 1,000 before Wejo hits the delete button!

ill try for a 1,000

Fan Man wrote:

# 908. Let's hit 1,000 before Wejo hits the delete button!

A question to you: Why do you say this? Wejo does not "delete" threads unless there is objectionable content. I have even seen him leave up offensive threads that insult him. So do explain yourself.

Renato, I thought you said ramps are to be done at max intensity? So why is the pace "very slow"? Even on a steep hill you can move your legs quickly. I have done the ramps as you suggested, but I am not sure if they are used this early (main races in April and June).

Also, if you can say, what is the volume per session?

I.e., with Shaheen you used as an example 10 x 100m sprinting uphill.

What is a session with ramps? You have said 20-40m, but how many repetitions do you use?

Also, why do you say that Hadd is not Italian? His name is John Hadd and he lives in Italy. He may or may not be Italian by birth ("Hadd" does not sound an Italian name) but you may not know him because he does not coach elite Kenyans as you do. But he is still a respected coach.

How is everyone training in Iten now? Will Kemboi be ready to beat Bekele or the 10K WR this year?

totally amazed that you can move your legs quickly up a 30% grade.

tell me is this with a 6 foot or a 10 foot stride?

seriously... and if so can you tell me your secret.

Racer1 wrote: Wejo does not "delete" threads unless there is objectionable content. I have even seen him leave up offensive threads that insult him. So do explain yourself.

Racer1.....PLEASE define "objectionable" ! "Objectionable" to whom???(well, yes, it wejo's site, so of course it is up to him) I agree with the second part of what you wrote, that he often(my word) "leave(s) up offensive threads..." In fact, I have seen some horrificly racist, sexist, pornographic, and swear-laden threads never removed, or at last have a very long life on this board.

But what if a thread is critical of wejo's Dad's Boss??? What happens then??? The thread goes down quicker then a keg at a frat party.

So while, as far as THIS thread is concerned, this is neither here nor there, and while I agree that I don't see this thread being in jeopardy, wejo's methods of deletion are quite interesting, and have a lot more to do with political affiliations then with "objectionable content". That is a simple fact. He is a LOT more concerned with removing posts critical of the president than he is of removing posts that are racist, sexist, pornographic, or swear-laden.

"Amazed" I'm in agreement with you.

I have a measured 100 meters that is on a 15% grade. I'm pretty sure that is accurate too.

When I run this I can hear the gearboxes straining in the cars that pass by.

I can't imagine running at any kind of speed at twice this grade.

I hike quite a bit and if you get much over 30% grade you basically start looking for hand holds and checking your foot placement.

This thread should ALWAYS be on the front page, I hate going to the 2nd or 3nd page to look it up....

Racer1 wrote:

Fan Man wrote:

# 908. Let's hit 1,000 before Wejo hits the delete button!

A question to you: Why do you say this? Wejo does not "delete" threads unless there is objectionable content. I have even seen him leave up offensive threads that insult him. So do explain yourself.

Wejo (or one of his yes men) delete threads all the time for God only knows what reasons. I've seen totally innocent threads get deleted for no reason whatsovever. I've seen VERY offensive contect be allowed to remain.

I have seen him delete long threads before (hotness comes to mind), and there was a thread dedicated to seeing how long that thread could become...both got the axe. Why? Who knows. Also, some posters seem to get a free pass. Jasoninwherever has posted some of the most foul, profane, and vulger stuff ever seen...yet it remains. Guess it pays to be a teachers, er, moderators pet. So will Wejo wack this thread? I don't know, but he probably will delete this post.

By the way, this is # 917...unless Wejo starts deleting my posts.

I never had an athlete with peroblems after sprinting on hills. What is really dangerous is running downhill, because you cannot use elastic reactivity and is very difficult to have soft impacts.

Regarding Nicholas, his basic work was based on long run till 1 hr 30:00 and short sprint climbing. During that period Nicholas ran 2 HM, the first one in 62:07 in february or beginning of march, the second in Lisbon where he finished in 60:31. But after this, he went for easy training for two months, and in Hengelo (1st of June) he ran only 28:19, lapped by Bekele, Gebre and Sihine. So, when he went to Switzerland, I needed to rebuild also general endurance, also if I spent for this goal only one month. This period was of sure very important, but for running 26:30 the specific period was most fundamental.

But is not possible to say that one period is more important than another. Without basic period, is not possible to go for specific period of quality. But without specific period is not possible to reach your best. It's like building a house : is more important the first floor or the tenth floor in a house of 15 floors ? One cannot exist without the other. So, if is not possible to develop intensity without basic training, is not possible to develop performances without intensity.

on the 3rd of August 2003 at the KBC-Meeting in Belgium, Nicholas Kemboi of Kenya ran 13:14 for 3rd behind Tadesse of Eritrea and Belz of Switzerland.

I have this race on tape, Kembois was fighting really hard on the homestraight, strugglin.

On the 15th of August he runs 13:01, nice improvement but:

On the 5th of September 2003 at the Memorial Van Damme in Belgium, the same Nicholas Kemboi of Kenya ran 2x5k back to back in 26:30, the 3rd fastest time ever at that date.

Only behind the two best/most dominant distance runners of all-time(at that time).

Such an improvement doesnt come from specific training in St.Moritz, ok he was NOT doping but what was wrong..sickness,illness....what?

BTW, the same Nicholas Kemboi, yes the same Nicholas Kemboi who is the 4th fastest 10k runner of all-time, didnt qualify for the olympics last year cause he was too busy with other things the whole year to prepare for competition.

There are a lot of good questions that sort of got lost in the shuffle, so I will try to repost them.

Also, please to everyone, stop posting just so you can say "I had the 934th post" of something similar. I hope we are in agreement that this is a great discussion that should not be removed. Saying things like this should be avoided so as to prevent this.

Kemboi's work 2003 sounds lydiardish to me....

Build a huge base then a short specific period and reach your max.