I appreciate the answer Antonio(good points!! I enjoyed reading your last two posts). But I think that everyone who has answered me has misunderstood me a bit, and that is likely my fault because I DID reply directly to Renato's posts about fast hill repeats to develop pure speed. But I was only focusing on his final statements on that post, and taking them a bit out of context, so I suppose that was my fault.
I was focusing on his comments about the fact that short a-lactic sprints can be done very often " without any problem and without any interference with other type of training." So one would think that short a-lactic sprints are a positive, AND EASILY(without too much stress to the athlete) REPEATABLE, stimulus to the neuromuscular system, i.e., create efficient pathways for neuromuscular efficiency at race pace. While I FULLY understand that one can not work on pure speed without MAX efforts, and FULL recoveries over short distances, one CAN improve neuromuscular efficiencies at paces that are less-than-all-out, but that are still "fast" (race pace or faster). And one can repeat these types of "sprints" maybe 100 (more or less) times in a workout, while keeping HR in the aerobic zone(both during repeat and rest interval), thus achieving a solid, moderate aerobic effort, but also race-pace neuromuscular efficiencies. THAT was the only point I was trying to make. And I was only making the point to build off of Renato’s first comment about the need for "the biggest percentage of training (being) in aerobic way, because the intensity is lower and you don't need long recovery." And the workout I discuss IS aerobic, thus could be a "big % of training" for an athlete. And then Renato’s other comment I focused on was about "short sprints…. not provoking high lactate…(one) can go often for this type of workout, without any problem and without any interference with other type of training." Again….the workout I discuss ALSO involves alactic "short sprints", so again, could be easily repeatable. And, before anyone comments….AGAIN….I am FULLY aware that such sprints do not work on PURE speed. I never suggested that. But they DO work on specific race-pace speed, specific neuromuscular efficiency at race-pace or faster.
So really I was just using Renato’s comments to support, IN MY MIND (and that has not changed from follow up comments), the outstanding applicability of the type of workout I discuss, which once again I will repeat was a STANDARD workout used by Mihaly Igloi’s athletes in Hungary and the US, producing several world records and several outstanding Olympic performances. In fact, Bob Schul did the type of workout I mention (with variability, sometimes obviously harder efforts than others) sometimes THIRTEEN times a week. During such weeks (which were not uncommon for him), he did ZERO hill workouts, ZERO tempo runs, ZERO long runs, ZERO long intervals, ZERO drill work, ZERO easy jog workouts. Just short, fast 100-200 meter sprint repeats, done over and over and over and over again. Clearly it was a workout that produced results, and I attribute the results to the reasons I already mentioned: it was a workout that was aerobic, allowed good amounts of volume (distance, miles covered in the workout), AND worked on race-pace or faster speed, i.e., neuromuscular efficiency at fast paces……but without the anaerobic strain of typical race-pace workouts. Most people think:
1) moderate effort aerobic runs MUST BE STEADY EFFORTS, with no "breaks." And..
2) "speed" workouts must be either
A) PURE SPEED work (MAX pace sprints with FULL recovery), or
B) HARD AEROBIC efforts (longer repeats where HR climbs quite high….maybe to Lactate Threshhold or higher)
C) HARD ANAEROBIC EFFORTS (all-out anerobic efforts, where Lactate climbs quite high during workout, and Max HR is sometimes achieved)
But I was only pointing out that an aerobic efforts could involve "fast running" AND remain fully aerobic, and contain LOTS of volume, as long as one did the workout in the Igloi/Schul manner: very short sprints(fast, fairly hard, but not all out), with very short EASY recoveries.
That’s it !!! I was just singing the praises of this type of underused workout. So I think there were some miscommunications. But no need for further clarifications, unless you feel like it.