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Thank you very much buddy. Merry Christmas and a Happy New Year 2026 🧙♂️🖐🇸🇪🌲
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As I told before I started this thread I promised never to comment on the few stalkers comments have harrased me during my now 10 years as coach and being here at LRC.I guess they will get tired sooner or later and eventually hide away, at latest if I reach my goal I think. 🖐🧙♂️🇸🇪
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There IS no USATF Level IV coaching certification. The idea that you claim it, and JS didn't call you out for bullshytting everyone, is a clear sign you are both pathological liars. Honestly, both you and Coach JS are in desperate need of psych evals. Hope you get help soon before you go down the tubes.
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while most of this is bull its a good topic.
you want clean arteries and no blockages.
then yoga and light weights.
once there is a base, you can go into a simple aerobic program.
7 min miles we are talking, which is not even extending the back leg.
totally doable, with cardio system intact, which is the big if.
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longjackssss wrote:
while most of this is bull its a good topic.
you want clean arteries and no blockages.
then yoga and light weights.
once there is a base, you can go into a simple aerobic program.
7 min miles we are talking, which is not even extending the back leg.
totally doable, with cardio system intact, which is the big if.
Thank you for a good comment. 🖐
The ' trick' I use in my the so called Dancan System method takes care of building the base parallell with the needed quality work. I try to mostly keep a good healthy diet nowadays to help clean arteries and so on . I also have become a fan of fasting now and then. Now at weight 86 kg and normal weight to 188 cm height. A year ago I was at 96 kg and little obese...easier to run 10 kg lighter.🖐🧙♂️
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About a minute slower PR than you, and I ran 19:45 at age 65.
I used EIM (Easy Interval Method) reps, alternating with short "recovery" runs of 3-4 miles between 7:45-8:15 per mile.
Five weeks out from the race, I switched out an EIM session to a race pace session.
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Cavorty wrote:
About a minute slower PR than you, and I ran 19:45 at age 65.
I used EIM (Easy Interval Method) reps, alternating with short "recovery" runs of 3-4 miles between 7:45-8:15 per mile.
Five weeks out from the race, I switched out an EIM session to a race pace session.
Good of you! Congrats. So just theoretically I should have a good chance of reaching about sub 19 ? And then I see I could even have my easy steady runs alittle bit slower at about 8:40 mile paced " recovery " runs . 🖐🧙♂️
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Not sure about that and the first time I heard about email was in 1994 -95, and it was in its infancy and I met a few people, admittedly University people, who were using email at that time.
Strangely enough in the mid-80s I was living in France and in France we were using "minitel" which was a form of email and electronic message systems.
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Ghost1 wrote:
This quoted post has been removed.
Not sure about that and the first time I heard about email was in 1994 -95, and it was in its infancy and I met a few people, admittedly University people, who were using email at that time.
Strangely enough in the mid-80s I was living in France and in France we were using "minitel" which was a form of email and electronic message systems.
Minitel - WikipediaSince 1982, the French could access online content, similar to today's internet.
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Ghost1 wrote:
This quoted post has been removed.
Not sure about that and the first time I heard about email was in 1994 -95, and it was in its infancy and I met a few people, admittedly University people, who were using email at that time.
Strangely enough in the mid-80s I was living in France and in France we were using "minitel" which was a form of email and electronic message systems.
Hi buddy! 🖐 This with e-mail before it actually was invented came up long ago when I told about a memory when Lydiard watched live a district champs 5000m race in my native town Gothenburg where I placed for 2nd ... I was told after the race Lydiard thought I showed talent/ form to become a very good runner. When I heard this I tried to find contact info to ask Lydiard if he possibly could coach me. When I wrote about this at LRC I remembered it as I tried to find his email address but of course realised I was looking for his address by letter or phone number but never found to be able to ask. 🖐🧙♂️
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Jan, there's a training method called "Norwegian Singles" /sub threshold sweet spot training that has been really effective for older runners such as yourself. You should give it a try!
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The Magic Coach J.S wrote:
Ghost1 wrote:
Not sure about that and the first time I heard about email was in 1994 -95, and it was in its infancy and I met a few people, admittedly University people, who were using email at that time.
Strangely enough in the mid-80s I was living in France and in France we were using "minitel" which was a form of email and electronic message systems.
Hi buddy! 🖐 This with e-mail before it actually was invented came up long ago when I told about a memory when Lydiard watched live a district champs 5000m race in my native town Gothenburg where I placed for 2nd ... I was told after the race Lydiard thought I showed talent/ form to become a very good runner. When I heard this I tried to find contact info to ask Lydiard if he possibly could coach me. When I wrote about this at LRC I remembered it as I tried to find his email address but of course realised I was looking for his address by letter or phone number but never found to be able to ask. 🖐🧙♂️
You didn't realised it, you were explicitly told ;-)
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Ideas guy wrote:
Jan, there's a training method called "Norwegian Singles" /sub threshold sweet spot training that has been really effective for older runners such as yourself. You should give it a try!
Thank you for mention it but I have already been on that thread to give them some critics )) My the Dancan system is another low mileage system shown to be more effective and gives faster sustained improvement. Right now I have just started my more ' potent ' lactate threshold training than their sub threshold method, but still sometimes I do some fast hillreps like today 20 x fast hillreps 20 sec with 80-90 sec walkrest back to start to even better up my running strength. I really feel strong now doing the hillreps. If I can stay healthy and injuryfree I'm now convinced my goal to run a sub 20 min 5 k next year will come true. 🇸🇪🧙♂️🇸🇪🖐🏃🏃♀️
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This!
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Thirdcoast wrote:
That’s a very ambitious goal for the age group. Sub-20 minutes is age-graded at +/- 84%, which is national class. I can speak from experience that 21-22 minutes is a reachable goal, with decent training. Sub-20 is a VERY different plateau. There’s very few that can hit that, even in the 60-64 age group. From experience you’ll need to run the mileage base, 25-35m/wk won’t really cut it, but +40 will help. And for all the kids out there who snicker, that’s real mileage at our age. And I have my doubts about the interval distance. 600M is more like speedwork, rather than strength work. Speedwork won’t get to 20 min., you need the strength. I might think about a bit longer workout distance, at 4-6 minutes (800-1200M). Best of luck and keep us posted.
This!
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The Magic Coach J.S wrote:
Thank you for mention it but I have already been on that thread to give them some critics )) My the Dancan system is another low mileage system shown to be more effective and gives faster sustained improvement. Right now I have just started my more ' potent ' lactate threshold training than their sub threshold method, but still sometimes I do some fast hillreps like today 20 x fast hillreps 20 sec with 80-90 sec walkrest back to start to even better up my running strength. I really feel strong now doing the hillreps. If I can stay healthy and injuryfree I'm now convinced my goal to run a sub 20 min 5 k next year will come true. 🇸🇪🧙♂️🇸🇪🖐🏃🏃♀️
I'm sure that went well for you. A man critical of a system that is laid out with an entire book and methodology to back it up , versus your belief in magic.
Not to mention, there's actual real people , thousands , succeeding using it. Yet everyone gets worse on the DANCAN train.
Cool story, Jan. As ever, you're a clown.
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Go for it!!
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