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Racer1
RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
Rift Runner, thanks for the info.

Two other questions that came to mind:

1. Renato gave examples of most (or perhaps all) of Shaheen's and Kwalia's workouts from June to September (Brussels).

Shaheen has shown just 4 workouts from June 22 to August 24. I must imagine he did more than this. What filled all the other days? Granted, his sessions were tough (especially poingant was that June 22 session of 8 x 800m averaging 2:01.2 interspersing 32 x 60m uphill sprint (8 sets of 4 x 60m)), but I doubt he needs 15 days recovery between each session.

Kwalia's work given seems more filled but still not complete. From June 22 to September 3 Renato has listed for Kwalia 14 workout days (some days with the "special block" of 2 hard sessions to provoke a fast improvement) and 3 races, two 5,000m's and the 3,000 against Kipchoge.

So that is again 17 hard days (14 training days, 3 races) in 74 days. That averages a workout every 4+ days. Again, though it is hard training, it is difficult to think Kwalia takes 3 or more days of recovery between each workout, especially considering he handles 2 hard sessions in one day on occasion.

Perhaps it is simply a matter of Renato bein busy and not having time to provide everything. If he has time, I hope he will show it all as it is indeed very helpful to apply to one's own training.

2. Renato said for Kwalia that on August 27 he did a special block and then from 8/28-9/2 (day before Brussels 3K) everything was easy. This is surprising to have 6 days with no moderate to hard intensity.

Even in the peaking period for the very last race, I would think the legs benefit from some low-volume stimulus 2-4 days before the race. Going 6 days of nothing but easy running (and perhaps some strides) seems counterproductive, not to the point of losing fitness, but losing an opportunity to psychologically aid your race with something short and fast, or perhaps some small physiological benefit (though I do not think something takes effect just 6 days before a race).


3. And those remaining questions from before:

"3a. Of all the schedules I have seen Renato post (Shaheen's, portions of Kemboi's and Kwalia's, Rop's, etc.) I have never seen any inclusion of the circuit work Renato spoke about. Where in these schedules is this present? For example, did Shaheen use it and if so where is it present in all those schedules Renato e-mailed?

3b. About some of the exercises in the circuits:

Can someone explain what a sagittal split is?

"even hops with blocked knees"? (hill hops?)

Squat jumps? (Are they simply squatting until the knee is 90 degrees and jumping as high as possible?)


3c. In reference to the Specific Strength: Endurance Circuits Renato said: "Being a very hard training we can use it only few times during the final part of the Special Period and during the period of main competitions. "

Specifically, how many time per season would these be used and how often are the other circuits used? Personally that one very intense circuit looked deathly; each tough part was only followed by another 300m sprint uphill!"

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