My Quest for sub 16

alabama runner wrote:

J.S., I have ragged on you before, but now that I understand what you're talking about, I understand your ideas and apologize for my earlier comments. I was really just annoyed at how Island thinks you're a god when in my opinion there are glaring flaws with some of the things that you have posted.

1)Easy runs is the same and should be done at about 65-80 % of MHR. Steady running where the runner improves aerob capacity and at same time recovers from the quality work .

2) Long runs differs a little. Same princip that the long run should not be only slow....but....in DANCAN the long run mostly is done at the easy pace and finish at LT-pace in intervals or sustained fast run.

3) That you should need more easy days then one between quality work is only true if the quality is really demanding for example in a repetition workout at race pace 800m/ 1500m/3000m. The runner needs 48 - 72 hours recovery between quality workouts.

4) In Canova`s system there is no scheduled rest days but in DANCAN-system there is always one scheduled restday in the week where the runner recharge "batteries" to 100%.

5) Canova`s system is a phase-system that goes from slower to faster runs over the periods. DANCAN is not. In DANCAN the runner improves at the 3 most important factors for the result every week year around in a well mixed balance. Same as in the Canova system is that every run has a special purpose. The exact control of the runs have highest priority.

6) Injury? In the Canova system there is a philosophy about that you got to do high mileage to back up or prepare for the quality work and that means also a higher risk of overtraining or injury. In DANCAN the mileage is fairly low and only enough to back up the quality.

Good luck with your training !

And remember....Train, don`t strain.....or .....Less is more.

Point 1, we are in agreement. Point 2, your idea is probably best for new runners. For experienced runners who have developed a large base over the years, they should do the vast majority of the long runs fast. Point 3, you are probably right, but some HS runners have trouble with long steady runs, so it's best to take recovery like it's a workout. Point 4, you are right, but I modified it because infrequent scheduled rest days are good in my opinion. Point 5, Canova starts at high and low ends of race pace, and then slowly converges on race pace. Basically improving multiple factors of race readiness and then making them more and more relevant to the race as the season progresses. I will look into your DANCAN system. Point 6, In my experience, myself and my teammates have become injured when they did speedwork without the base to support it. People get injured from quality, not quantity, unless the quantity is ridiculous, or there is both quality and quantity. I would advise the runner to have lots of QUANTITY in the base/fundamental period, and then decrease steadily until the specific period. To second that, I agree that less is more, but in the quality running. You need a base with quantity.

"mystic summer" ~~alabama runner~~