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RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
In case Renato visits this thread here are the remaining questions several people have asked:

1. 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?)

2. Can you post the full programs of Shaheen, Kemboi, and Kwalia?

3. 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 specific strength circuits (the extremely hard ones) be used?

4. How often (per week or month) would you use the regular circuits during the non-competitive season?

5. How many hard workouts are they doing during a week?
What is the rest of the training? just easy running?

I did not think that kenyans was training so hard during the summer, I heard that they just rest for the competitions.

6. I am very curious about these circuits specifically how steep an incline we are talking about for them?

Obviously you could do them on any hill but how steep it is closely affects the bounding and running movements performed.

I also wish to clear up "sagital splits" and 'blocked knee" bounding, what do these terms mean??

7. you said that you spend the first 3 months for developing the AnT of your runners.
can you explain more about the base training that the runners are doing when home in Kenya?

8. How do you improve a runner's anaerobic threshold if they do not have one naturally high like the Kenyans?

9. Also, do you have files of other examples of circuits? For instance, it is now November which for most is the basic period. You said in this period you use high intrsnity strength endurance circuits and resistance aerobic endurance circuits.

Do you have other example of resistance circuits (the aerobic circuit example you gave was 900m climbing and 700m flat; can you provide another instance of this same type of circuit over different distances (perhaps a shorter hill for those who do not live in Kenya?))?

10. I am most interested in how Renato sequences the workouts and fits them into the weekly program. It would be great if he has time to show Shaheen and Kemboi's program over several months to get an idea, particularly during the off-season where many runners need some idea of speficity.

Especially that circuit he uses for the competitive season looks nearly impossible. It goes 300 fast, 200 fast, 100 fast, then back up again (100-200-300) and in between are mixed squat jumps (and 10 of those at max effort is quite strenuous) and 100m bounding and skiping, twice each.

The whole thing is 1600m and to do that 4-6 times would be totally appalling. After even 1 of those I think I would be so locked up that the next circuit would be completed at a stumbling pace and I would be barely moving up the hill.

I can understand the benefit in the very last part of the season in placing the muscles under the most acidic conditions possible, but I imagine that it might be counterproductive towards running economy and the ability to even complete the next circuit due to such a strong muscle seizure from the flooding with lactic acid.

11. Renato, how can you determine whether or not someone has talent? Is it not always possible to improve? The athlete can always manage a race a little bit faster if they train a little bit harder, and a little faster the next time?

If it is all about what you are born with, how can anyone ever be among the best but the Africans? The 6 year old child who will one day become a runner cannot possbily know he must begin training by running quickly to school.

12. Renato, what about this training in Kenya:

"If some one want to join the group, is possible to do at a very low cost, so, living some time with these athletes, you can cancel many urban legends regarding Kenyan athletes (a lot of time I can read something regarding African runners that makes me laugh for its commonplace, written by people that never went there but think to know everything....)."

What of the logistics of getting there? How does the runner who wishes to go know when this will take place, how to arrive at the correct airport, what to bring, and how to arrive at your training camp?

Further, is it safe? I have heard many stories of runners in Kenya being attacked by robbers and left for dead (Ondoro Osoro, even Tergat's friend right before Athens).

What is your experience with this?

These are the compilation of questions from many posters. If you can answer any or all, Renato, this would be fantastic, as it says you leave Italy November 20 (tomorrow).

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