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Racer1
RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
This is a really fantastic discussion.

Renato has answered already most of those questions assembled but these are the remaining:

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?



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?



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.






Additionally, a random query; I was watching earlier a tape of track races, one of which was Daniel Komen's 7:20.67 3,000 meter world best, easily one of the most incredible performanced I have ever seen.

Perhaps Renato, living among the Kenyans, knows, or to anyone who knows; what happened to Komen?

He was only 20 at his best, broke the records indoors and out for 3K, outdoors for the 2 mile and the 5K, and not only broke them, but put them so far out of reach in the 3K and the 2 mile that no one, not even Gebrselassie or El Guerrouj or Bekele has been able to touch them.

I saw him in October as a pacemaker at the Chicago Marathon but it is strange at age 28, still young, that he lost his ability so much.

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