Hicham El Guerrouj is oficially clean!!! His frozen urine samples can't be retested anymore!!!

I was not influenced by EG training, because it was not very different from the training of Said Aouita, which I already knew and that had a great influence on my ideas.

Aouita lived in Italy for long time, during the period 1980-1988. He was in Siena, a town in Tuscania, not very far from the Italian National Center of Tirrenia, and several times came Tirrenia for his training.

I had the opportunity not only to speak with him, but to follow him directly in training.

For example, I well remember one week in 1984, that made me astonished.

Monday : With 6min recovery, 3000m in 7'57" + 2000m in 5'05" + 1000m in 2'19"

Tuesday : 10 km in the circuit around the track in 29'20", then 3 sets of 10 times 60m at almost max speed, recovering 6' between every set

Wednesdy : 4 x 1200m in 3'01" / 3'03", alternating 150m fast (between 18"5 and 19") and 50m relaxed in about 21" (try for understanding how hard this workout is), recovery 6' between each test

Thursday : 4 x 400m (recovery 8') between 48"8 and 49"6.

On Friday he travelled by car to Torino, where we had an international match against two other Countries (he was allowed to compete out of competition), and he won on Sat 800m in 1'46"1, on Sun 1500m in 3'37", nd I well remember the newspapers writing "Aouita seemed very mechanical in his action and is clearly out of shape".

The system of athletes of Maghreb (mainly Maroccan and Algerian) is very similar to the system used by the best runners of UK in that period, looking for developing "specific stamina" as main goal.

I remember Sebastian Coe, Always in Tirrenia, running in one day 30 km in about 1:40 (at 3'20" per km average, I followed him by car), and the next day doing an unbelievable session of circuit training in the gym.

This system, based on very high intensity (not only during running exercises, but especially during all the muscular exercises carried out for increasing the specific strength endurance), is highly specific for specialists of 800 and 1500m, but is very different from the Kenyan system, more based on the aerobic development and the research of more relaxation.

Anyway, in the career of a coach, we have the MUST to try to know, as more as possible, the training of the best athletes, and after we need to have a synthesis of what we know, applied to every specific individual.

When I go for my lectures as IAAF lecturer, I always try to give emphasis to the principle of INDIVIDUALISATION.

So, I learn something from Lydiard, from Igloi, from Gerschler, from Reindell, from Cerutty, from Peter Coe, from Gigliotti, from Frassinelli, from Van Aaken, and from many Others. But I continue to learn also from small african kids, because don't forget running is an instinct, and nobody can use his instinct better than kids not knowing still anything about "official theories".

Thanks for that information. American distance runners rarely attempt training hard most days of the week, usually its a hard workout followed by a day of easy running.

Renato, do you think American/non-African born athletes can handle this type of training? College and elite coaches in America would never let their athletes train like this. Even the American Distance Project athletes (which I believe you helped create) don't attempt more than three hard training sessions a week.

When I put on the paper one particular training, this doesn't mean this training is part of the normal plan.

For example, with Shaheen I had a "Special Block" (which is something I learn exactly from Aouita, and later I modified according to the athlete and the event) in 2006 in Kasarani (the track in Nairobi) that was something unbelievable :

Morning : 4 x 1600m (with recovery 4'30") in 3'56" - 3'58" - 3'59" - 3'57" (if you want the time for mile, you can add 2 seconds about)

Afternoon : 2 sets of 5 x 300m (recovery 45" among every test, and 2'50" (500m jogging) between the sets), in :

38"8 - 38"4 - 38"5 - 38"4 - 38"4 (average : 38"5) +

39"0 - 37"3 - 37"2 - 37"4 - 37"0 (average of the last 4 : 37"25)

This is THE ONLY TRAINING of this intensity in his life.

Another time, he ran 4 couples of 1000m (rec. 1'30") + 300m, with recovery among every couple of 5', in the following times :

2'23"7 - 39"7 / 2'22"8 - 40"1 / 2'23"0 / 39"6 - 2'21"1 / 39"1

This was the reason because I was 98% sure about a new WR of steeple, since his shape was very much better than when he bettered the WR in 2004. Instead, the record didn't happen, because we can't control everything, and if the day of the competition (Zurich) there are 6° only, and 20' before the start the second pacer (Luis Miguel Martin) comes to me saying that "honestly I don't feel able to run from 1200 to 1700m at the speed you asked me", these are event affecting too much the performance when we speak about a WR (Shaheen ran "only" 7'55").

Going back to Aouita, this, obviously, was not his normal plan. In the normal plan he had 2 track session of high intensity per week, plus two session of very fast long run between 15 and 18 km, plus 2 hard session in the gym, plus one easy run between 40' and 1 hour every day.

But what he did (and I learnt), and later, in different way, I learnt from Kenyan runners, is that in training one of the most important Keys of improvement is a great MODULATION during the weekly sessions, and during the monthly period, approaching the race.

Synthetically, when we are far from the race we don't use specific intensity at very high level (were specific intensity is lactic extensive workouts, for example 3 x 600m at 97% of the race speed with 8' recovery for a specialist of 800m), and we don't use running too slowly.

During the special and specific period, the SPECIFIC TRAINING needs to be developed not only as intensity, but also as volume, so we need to open the recovery time, in order to allow the OVERCOMPENSATION to work, avoiding to go in overtraining.

The rule is : more specific work of intensity you do, more long the recovery must be.

The described workouts called "special block" are a special "emphasis" of this modulation. We can use these blocks no more than 3 times during a period of 2 and half months approaching the main competition ; we need to be "fresh" for running high quality, so the two days before a special block training is very easy, under both organic and mechanic point of view ; and the two days AFTER need to be very easy again, in order to recover after this tough impact with the specificity.

one caveat with aouita:he may well have been using drugs which helped with his training intensity

assuming he didnt suddenly discover growth hormone and steroids when he became a coach in australia

Afternoon : 2 sets of 5 x 300m (recovery 45" among every test, and 2'50" (500m jogging) between the sets), in :

38"8 - 38"4 - 38"5 - 38"4 - 38"4 (average : 38"5) +

39"0 - 37"3 - 37"2 - 37"4 - 37"0 (average of the last 4 : 37"25)

So Stephen was a 1.41 800m runner?

5 300s averaging 37.6 with 45s rest after 5 300's averaging 38.5 with 45s rest.

hahahahaha

Hi Renato...

Can you say some more about how you modulate intensity of training throughout the year but also with particular regard to the month before key races??

I have used many of your principles with my athletes in the past few years with very good results and am always keen to hear more of your approach to peak performance...

Wow, that's very interesting information. Thanks Renato. Look at that folks!! A 30km run for Coe!!Renato I must ask you: you seem to have great respect for Aouita, but what do you think about the debacle coming from his time in Australia? (ie some claimed he told them to take drugs.)

I wonder if coe and aouita shared doping secrets in Italy

'a) the fact he was able to last at the top for so long time, having also during every season a great continuity, in my opinion can confirm an athlete is clean, not an athlete is doped. With doping, it's possible to have a peak lasting only for a very short period, because, if you compete frequently, and of course you need to stop using doping for not becoming positive, you go, step by step, to lose the doping benefits (in 1500m more evident than in long distances), and your shape decreases.'

Ever heard of Lance Armstrong? He seemed pretty consistent

'c) I don't understand your point about 800m. What does it mean "you don run 800 for hiding doping" ? So, if you are doped, you can run the WR of 1500m without being tested positive, but if you run 800m you are positive ?'

No, they mean it would expose his lack of basic speed which he made up for by taking EPO. EPO is going to be less effective over 800m because that event is less aerobic

Thank you very much for this information!

Certainly Not Skuj wrote:

Renato I must ask you: you seem to have great respect for Aouita, but what do you think about the debacle coming from his time in Australia? (ie some claimed he told them to take drugs.)

He did and was outed and kicked out of the country:

"Coach told athletes to use drugs

By Scott Gullan

February 18, 2006

AUSTRALIAN athletes were ordered to take performance enhancing drugs by former national distance coach Said Aouita.

While Aouita, the former Morocco Olympic 5000m champion, was investigated over drug allegations in 2002, The Saturday Daily Telegraph can now reveal that one of the key witnesses in that inquiry had been intimidated into not speaking out.

Melissa Rollison, a medal prospect in the 3000m steeplechase at next month's Commonwealth Games, has lifted the lid on one of the darkest periods in the sport by revealing that Aouita urged her to take human growth hormone (HGH) while on a training camp in the US in 2003.

"He talked about it [drugs] every day," she said. "We had to go to America because that's where you get HGH and all this stuff.

"I said right at the start that I wasn't interested and he was like: 'Everyone else is on it so why wouldn't you want to?'.

"I said I wanted to make it the proper way, but he then tried to convince me that HGH wasn't illegal. He said it couldn't be tested and that because my hormones were so low it would just bring me up to the normal person."

Aouita's two-year stint as a national coach ended in 2004 amid controversy after Victorian athlete Mark Fountain, who was on the camp in Albuquerque with Rollison, raised the drug allegations in a letter sent to the Australian Sports Commission.

The Moroccan, arguably the greatest middle-distance runner in history, was later cleared after an investigation by the ASC, Athletics Australia and the Australian Institute of Sport.

But Rollison said she now regretted not backing up Fountain and claimed she had been intimidated and manipulated into keeping quiet.

With the Athens Olympics on the horizon, the junior world record holder panicked when then national coach Keith Connor rang and said if the allegations were true she would be coming home.

"All I was thinking about was the Olympics and I stupidly said, 'No, it's not true'," Rollison said. "But everything he [Fountain] wrote in the report was true. I mean we all sat down and wrote it together.

"I was so stupid and it got him [Fountain] into a lot of trouble, but really he was the smart one who got out of there then. I then sort of convinced myself it was all lies and trusted Said again because he was just so good at convincing you, manipulating you."

Rollison, 22, maintains she didn't take any drugs and became so paranoid that she wouldn't eat or drink anything that she hadn't prepared herself during her time with Aouita.

"I was too scared to eat anything that I hadn't made myself and I kept my drinks in my room," she said.

Fountain was shunned by the authorities after his allegations - which included perceived favouritism by Aouita towards one of the squad members, Commonwealth Games 800m and 1500m runner Suzy Walsham of Sydney.

There is no suggestion that Connor or Walsham were involved with drug use or endorsed Aouita's alleged advocacy of drug use.

Fountain has maintained a low profile since until venturing home for the Commonwealth Games selection trials earlier this month where he qualified for the 1500m.

When contacted by The Saturday Daily Telegraph in Arkansas last night, Fountain said he was glad his story was now being supported by Rollison.

"I think everyone is well aware of what happened and if they want to tell their side of the story then that is great to see," he said.

Aouita fled Australia shortly after the Olympic trials in 2004 and has never returned.

He was recently appointed consultant to Aspire, the Academy for Sports Excellence, in Doha, Qatar."

The question was from whom I learnt. My answer is that I learnt something from several athletes and coaches, INCLUDING AOUITA, and I gave the example.

Nothing to do with the fact I respect or not Aouita as person, this is another matter. But is a fact that for the first time I saw some (for me) new type of training, which influenced, later, my training phylosophy.

I don't know why you are not able to read what I write. The fact I describe the workouts of some athletes, THAT I PERSONALLY SAW, can mean that I respect this athlete or this person, or is a CHRONICLE of a fact ?

Stop to see doping everywhere, and especially to connect EVERY word regarding some doped athlete with doping.

I know Aouita well. He is a very difficult person, with the cult of personality, and is for him very difficult to maintain any role.

When he was in Al Jazeera (TV owned by the Emir of Qatar) he spoke very bad about Qatar, and was fired.

When he was Head Coach of Marocco (he was personal friend of the new king), after 3 months he resigned going to the court with an allegation against Maroccan Federation.

But is a fact thet he DID the workout I described, and THE WORKOUT (not the athlete) influenced my training phylosophy.

Renato

Have you ever thought of setting up your own training web-site where those genuinely interested in exploring your approach to training and racing could engage in an on-line forum exchange that was password protected and allowed respectful dialogue and mutual learning?

This is something that could be easily set up and provide a great resource and legacy for your life's work...

Best

Old Scottie

jono wrote:

He didn't nee EPO to run 3.26. What is so special about 3.26 anyway?

It is considered by many to be the world record.

Renato Canova wrote:

I want to ask officially to test, with the new system, the blood samples and urine of Saaeed Shaheen (2005 in Helsinki, if possible, and 2006 from World Cup, when he won both 3000 steeple and 5000m).

I'm tired to see many don't believe his record is clean, and, if possible, I want (and he wants) that people bad thinking MUST shut up.

May want to Take some English classes bro

Doclove wrote:

No, they mean it would expose his lack of basic speed which he made up for by taking EPO. EPO is going to be less effective over 800m because that event is less aerobic

For me, it wouldn't expose his lack of basic speed.

This, if it's true that El G ran 1:42.high/1.43.low in a time trial.

Renato Canova wrote:

I don't know why you are not able to read what I write.

I can, for some reason I think you're being overly defensive.

My reply above was in response to "Certainly Not Skuj wrote: Renato I must ask you: ... what do you think about the debacle coming from his time in Australia? (ie some claimed he told them to take drugs.)", which you didn't respond to.

Ben L Wrong wrote:

Doclove wrote:

No, they mean it would expose his lack of basic speed which he made up for by taking EPO. EPO is going to be less effective over 800m because that event is less aerobic

For me, it wouldn't expose his lack of basic speed.

This, if it's true that El G ran 1:42.high/1.43.low in a time trial.

This has never been corroborated by any reliable source. When asked towards the end of his career what ElG had run for 400 & 800 in training, his coach said, "48 and 1:44 high".

If the 1:42.7 tt were true then surely that would have been alluded to in his response!?

I would think it most probable that the 1:42.7 tt is just a rumour invented by someone connected to the group on the periphery.

Renato is a joke.

Whether he is right or wrong about ElG, Auoita, Coe, etc. doping is not the question (of course they were)--the question is whether he actually believes what he is saying or not.

I could see him believing his own b.s.. He's one of those guys who buries the truth in a huge pile of b.s., the "baffle them with bullshxt" approach, to the extent that I could see him actually believing in that his ludicrous training regimens have some special quality.

Coming from the baroque area, it is no surprise that Canova would festoon a good basic program with all sorts of decorative ornamentation, because when you are doping, you can really do whatever kind of bullshxt you want, and it really won't make you any worse.

Canova is a compulsive liar--if he knows he's lying, he does it all the time; if he doesn't know he's lying, he has convinced himself of his own truth.

And it's not just lying, it's peddling his crxp snake-oil training regimens that is the worst thing, selling this junk as though it actually worked. What a joke.

I'll tell you what works--dope. All his crxp was, and is, built on a foundation of dope. Anybody who actually believes that Makhloufi was the only really good athlete in an Olympic 1500m final is either a complete moron, or completely deluded.

Take your pick--Canova is either a total quack, or a total liar.

Canova, NOTHING you say can or will make any difference.

Your next comment will amount to no more than pissing into the wind.