canova

We return today to St. Peter's Basilica and do an inventory of the contents of its nave, aisles, and transept. Do its many chapels, altars, statues, and funeral monuments have a unifying theme? I think so. It is the Triumph of the Catholic Church, which then draws our attention to the Protestant Reformation, then raging in Europe as St. Peter's was being built.

Our guests tonight are radio host and political analyst, Niko House; politician and professor of law, Tim Canova; and lawyers for the plaintiffs in the DNC Fraud lawsuit, Jared Beck and Elizabeth Lee Beck.

Tim Canova discusses the election fraud of the Democratic National Committee. Plus the American Lawyer Mike Papantonio talks about banks laundering money. A web exclusive interview with Max Blumenthal about the Syrian Air Strikes!

Progressive Candidate Tim Canova discusses the corruption of the Democratic Party and the Federal Reserve. Plus Cops on Steroids, CNN uses a child to manipulate for war and so much more!

• Lucho runs a 5k Turkey Trot; Tawnee runs to and from her Turkey Trot
• Followup on buying and building a bike: Talking components, electronic vs. manual gears, brakes, combining different brands, frame sizing and more.
• Why is it that there have been no world record holders in marathon running coming out of the U.S. lately? Will there be in the (near) future?
• Looking at today's youth runners and how to reasonably and safely develop a future marathon champ in the U.S.
• How to incorporate the MAF Method for marathon training when coming off injury? "Coming back from peroneal tendinitis, starting back up with running from zero, wanting to safely build up mileage. And should there be speedwork?"
• Tawnee's journey on training using the MAF Method for an open marathon at her blog tritawn.com; refer to January thru May 2015 posts.
• Master's athlete stagnating/plateauing with LSD/MAF training and looking to incorporate higher-intensity training. "After 8 years of gains, I am now just getting slower (and slower) and I want to turn that around."
• Adding weights to the training program
• Farmer carry love
• Defining speedwork and comparing it with tempo/threshold workouts
• The tie in with polarized training
• Live high/train low: If one does not have that luxury of living high could intermittent hypoxia (say an hour a day) be of value?
• Reference to our last ATC episode that covers the “Effects of intermittent hypoxic training (IHT) followed by intermittent hypoxic exposure (IHE) on aerobic capacity of long-distance runners.”

Nate Jenkins is our seventh guest on the Run Faster Podcast.

Nate is an American marathon runner who has taken the time to share his training logs over his career at nateruns.blogspot.com.  Nate does a wonderful job explaining why he does what he does.  He’s self effacing and the first to be critical of any mistake he’s made in his training.

Nate finished seventh at the 2008 Olympic Trials, in a star-studded field.  He has a marathon PR of 2:14.

Nate started running seriously in 8th grade and learned by his senior year in high school that high mileage worked for him.  

In this interview he talks about his interpretation of Renato Canova’s training system and how he’s implemented that into his training.  He also discusses his use of workouts like Aussie Quarters and the Mona Fartlek.

This interview runs a few minutes longer than most for the simple fact that I had so many questions for Nate.

Thanks for your time Nate and we wish you the best as you continue your running career. 

On today's show we have a great conversation on Renato Canova's marathon training method drawing on Lucho's experience using this method for himself.

Find out:

What sets Canova's training apart from other marathon plans? Is Canova right for you? Canova Specifics:

• Base "requirements" before tackling this kind of plan
• Starting the season with speed
• Will anaerobic work erode aerobic development
• Run fast to race fast
• How to determine your goal marathon pace, upon which so much of this style is based
• Canova's specific period and the crazy workouts
• Lots of running near/at goal marathon pace.
• Fast long runs of 17-24mi
• Speed vs. distance, which is more important?

Plus:

• Lucho's experience with Canova
• The bigger picture of choosing a marathon plan and customizing it

More Canova resources:

• Canova 101 Article from Running Times
• Lucho's Canova blog

Then, answers to YOUR questions on:

• How to find your bread and butter race distance for running -- from the 100m to 10k to marathon -- based on past performances
• Periodizing training for a fall Ironman and Sprint Triathlon Championships that will be 2 weeks apart
• Ultrarunner getting back to training for a hilly 50k in late June and needing guidance
• and more!