This coming week the paces will match a 2:24 marathon. The long run will only have to be every other or third week, so this week I just put in a medium long run of 80 min . That extra 20 min from 60 -80 min gives an extra boost of mitochondria and enzymes for the energy process.The LT:s 12 x 1000m gives another workout to teach the body to use the produced lactate effectively and produce ( recycle) new energy.
45th week:
Mo: easy 50min @04:17,
avg heart rate=150,
Legs and breathing are superior,
Did not like pulse... :( high, but felt myself perfect.
I had 3 days a tickle in my nose, maybe this is the reason...
Generally, bad start of the week, s@cks????
Will see workouts...
45th week:
Mo: e
Tu: track 20x400 @ avg=68sec, rec w/120,
Improved from 02:52 to 02:50 since last week. Ran faster than planned... wear those shoes...?
Legs are good
Breathing is good.
Recovery was 2.50?
How’d you like the next%? Pretty special right?
I believe he means that is the kilometer pace.
umm, what? wrote:
Recovery was 2.50?
00:45-2:00
highhoppingworm wrote:
How’d you like the next%? Pretty special right?
Awesome, it is like spikes. They put your foot in right position. I start to remember my old track sessions when I was boy and we used spikes only.?
Really awesome! You run 20 x 400m at 68 sec and that`s a pace for a sub 2:15 marathoner!!
But of course that`s a race time that`s impossible for you right now. It just shows your capacity and talent is great and over a couple of years with the system you will really run that time! :)
Canefis wrote:
highhoppingworm wrote:
How’d you like the next%? Pretty special right?
Awesome, it is like spikes. They put your foot in right position. I start to remember my old track sessions when I was boy and we used spikes only.?
Magic shoes and a magic coach! Can`t fail! ))
The Wizard JS wrote:
Really awesome! You run 20 x 400m at 68 sec and that`s a pace for a sub 2:15 marathoner!!
But of course that`s a race time that`s impossible for you right now. It just shows your capacity and talent is great and over a couple of years with the system you will really run that time! :)
Yeah, lie to him like you lie to everyone else, you lying liar.
SpeechIess wrote:
The Wizard JS wrote:
Really awesome! You run 20 x 400m at 68 sec and that`s a pace for a sub 2:15 marathoner!!
But of course that`s a race time that`s impossible for you right now. It just shows your capacity and talent is great and over a couple of years with the system you will really run that time! :)
Yeah, lie to him like you lie to everyone else, you lying liar.
Read and learn! I have never lied here and I will never do it!
And I didn`t say Slava will run 2:15 in a short time.You seem to have a never -ending stream of different registrated signatures.....
The Wizard JS wrote:
SpeechIess wrote:
Yeah, lie to him like you lie to everyone else, you lying liar.
Read and learn! I have never lied here and I will never do it!
And I didn`t say Slava will run 2:15 in a short time.You seem to have a never -ending stream of different registrated signatures.....
Read and learn! You are a liar and it has been shown for everyone to see:
https://www.letsrun.com/forum/flat_read.php?thread=9672987You are damaging the careers of other coaches. Stop it!
Coach Slava, good luck with that, for both of you. But stop with the lies!
And since when does a stream of different registered "signatures" bother you?
Thanks for this information
You are damaging the careers of other coaches. Stop it!
Damaging careers? :-))). Runners have career...
- Are you Coach? Your career has been damaged?
- You have better training methodology?
Do you remember how it all started? In the beginning, they said that I don't exist, then I sort of exist, but my treadmill is lying and I couldn't run on it at the pace of 03:00. As soon as I got back to training on the ground, I did a tempo of 02: 50-02: 52 in the stadium. Everyone started saying that the stadium is crooked, then it seems like everything is fine with the stadium, they say I don't run circles, because the gps shows it :-))) That is, there is a denial of the obvious, you see that there is gradual progress and refuse to believe in it, why? Because the JS coach is involved? Because I set myself a super task? I'm not new to cyclical sports and I know my way around the training methodology quite well. Over the years, I realized that many templates do not work as we want, because we are not robots, the main thing is to understand the important principles of training and with any coach you will progress.
Hey man. Don’t mean to be rude but you are getting pretty far over your skis. Nobody is debating you are real at this point. The whole thing looked fishy to begin with given you backstory (at sea) + coach JS.
That said, the 2:24 marathon training and sub 2:20 goal are still a bit rich/steep for this (or any near term) training cycle. No real coach would look at your workouts, volume etc. and predict anything within 15 minutes of those time. You are definitely making progress and it has been fun to follow. My recommendation... keep on cranking and take the bravado out of it.
Canefis wrote:
You are damaging the careers of other coaches. Stop it!
Damaging careers? :-))). Runners have career...
- Are you Coach? Your career has been damaged?
- You have better training methodology?
Do you remember how it all started? In the beginning, they said that I don't exist, then I sort of exist, but my treadmill is lying and I couldn't run on it at the pace of 03:00. As soon as I got back to training on the ground, I did a tempo of 02: 50-02: 52 in the stadium. Everyone started saying that the stadium is crooked, then it seems like everything is fine with the stadium, they say I don't run circles, because the gps shows it :-))) That is, there is a denial of the obvious, you see that there is gradual progress and refuse to believe in it, why? Because the JS coach is involved? Because I set myself a super task? I'm not new to cyclical sports and I know my way around the training methodology quite well. Over the years, I realized that many templates do not work as we want, because we are not robots, the main thing is to understand the important principles of training and with any coach you will progress.
Not everybody said that you did not exist.
Not everybody said your treadmill is not good.
Not everybody said you did not run whole rounds on the track, people were just curious because it looked funny.
Just go ahead and read thread from beginning untill this point.
In fact, everybody were starting cheering you on.
You lost me, but good luck anyway
SpeechIess wrote:
The Wizard JS wrote:
Read and learn! I have never lied here and I will never do it!
And I didn`t say Slava will run 2:15 in a short time.You seem to have a never -ending stream of different registrated signatures.....
Read and learn! You are a liar and it has been shown for everyone to see:
https://www.letsrun.com/forum/flat_read.php?thread=9672987You are damaging the careers of other coaches. Stop it!
Coach Slava, good luck with that, for both of you. But stop with the lies!
And since when does a stream of different registered "signatures" bother you?
I have never lied here, and I will never do it! The fast sprinter lady you refered to I really coached from 11.7 to 11.3 at 100m last year and she was her country`s fastest lady. She really did the great workouts I reported and e.g 20 x 400m at 66-67 sec with about 1 min rest. This training pointed at really a very good chance to become a great longdistancer with that exceptional sprint speed and strength in combination. But what I didn`t know when I start to coach her was that she had the same "problem" as Caster Semenya and too high testosterone. So she couldn`t keep on race at 400-1500m and the only option was to keep on 100/ 200m or become a long distancer. Other problems for her occured and because of that my successful coaching of her came to an end. That`s the truth about it.
Why you are saying I`m damaging other coaches career I really can`t understand ! ??
Canefis wrote:
45th week (next):
Mo: easy 50min @04:20
Tu: track 20x400 @71-72s, rec w/120
We: easy 60min @04:30
Th: easy 80min @04:20
Fri: easy 50min @04:20
Sat: track LT-intervals 12x1000 @03:15min/km, rec wl/120
Sun: off
I await Saturday's session with interest. On August the 14th you did 12 x 1000m at 3:32 min/km average on a treadmill, with walking rest, at what you described as your lactate threshold. I think it is impossible that your lactate threshold has improved that much in the meantime.
The Wizard JS wrote:
SpeechIess wrote:
Read and learn! You are a liar and it has been shown for everyone to see:
https://www.letsrun.com/forum/flat_read.php?thread=9672987You are damaging the careers of other coaches. Stop it!
Coach Slava, good luck with that, for both of you. But stop with the lies!
And since when does a stream of different registered "signatures" bother you?
I have never lied here, and I will never do it! The fast sprinter lady you refered to I really coached from 11.7 to 11.3 at 100m last year and she was her country`s fastest lady. She really did the great workouts I reported and e.g 20 x 400m at 66-67 sec with about 1 min rest. This training pointed at really a very good chance to become a great longdistancer with that exceptional sprint speed and strength in combination. But what I didn`t know when I start to coach her was that she had the same "problem" as Caster Semenya and too high testosterone. So she couldn`t keep on race at 400-1500m and the only option was to keep on 100/ 200m or become a long distancer. Other problems for her occured and because of that my successful coaching of her came to an end. That`s the truth about it.
Why you are saying I`m damaging other coaches career I really can`t understand ! ??
Amendment: It was 20 x 400m at 67-68 sec with a min rest but of course great.... :)