Tribute to 02:20 Marathon

So far so great! I decided to increase 400s pace with one second and LT-s also one second per 400m next coming week. He is close to his individual best paces for the moment and I will just

periodize within the system the coming weeks until Slava will run on land again.Maybe I will let him run next coming week or week after at max treadmill pace 3:00 min/ km , but first I will see

next weeks outcome. This is the Art of Coaching at its best, to take one week at a time out from how the individual runner react to the training and paces.

- The Wizard -

39th week:

Mo: easy 60

Tu: 5K pace running

We: easy 50

Thu: easy 80

Fri: easy 60

Sat: LT intervals

Total volume: 91 km

How convenient that you are coaching a guy who even uses Strava but doesn't run "on land".

Well........as I have told before I myself won a 10.55 km race in 31:30 on just treadmill training.

And we see many examples of world class runners that use it with very good results. It`s very similar to normal running if just use 1 -1:5 % incline.

First of all, let's take a look at who the alleged 'coach' here is. We all know the Spamming Swede. SUPERIOR COACH JS has polluted the Board for years and years. Distinctive broken English and strange spaces around periods (as seen here . ) are his trademarks. He said he would get that guy Phil close to if noe under 2:19. We do nor need to rehash that train wreck.

Then another registered user name: Jan Stensson, Coach JS surfaced. The was some question whether or not it was the same as the SUPERIOR clown that has annoyed us all. According to Malmo he suspects it was the same joker who registered the newer name after some comedian spelled SUPERIOR with a lower-case L in for the capital i. Hoping to be free of the dude who wanted to mock him he came up with a new handle. Again, according to Malmo, the Brojos wished for contact to confirm the theory that the registered Stensson name and the SUPERIOR one were the same guy - which is to say the one we've always seen.

Now 'The Wizard JS' exists. The guy from years ago (or so I suspect) said that the original SUPERIOR name was registered and used on his home computer and the Jan Stensson one was registered and used from his work computer. They have both posted within the same thread in the recent past. Let me reiterate that there has been confusion as a result and that the moderators and even site founders hoped to get to the bottom of it all.

So, before all of you get your drawers in a bunch and talk smack intended for the original Spamming Swede, realize the driver of this thread may not be the guy you're intending to offend. Hey, to be sure I would loved to get him all torqued off and put him in his place and for everyone else here to realize what a joke he has been. I mean, implying some connection to A-list Kenyans is incredibly bold for someone who isn't - and never has been - in Kenya. It his been pointed out that JS doesn't exist outside of the very Board and his own social media. No search engine can find any mention of him, or even anything from him elsewhere. Though I read that in some thread (the Phil one I believe) I checked myself. Indeed true.

So trying to shoot the self-proclaimed world's greatest coach down with a flamethrower of a post is a great idea, I am not convinced The Wizard is the same Majic Wizard we've laughed at all along. Just saying.....

Canefis wrote:

39th week:

Mo: easy 60

Tu: 5K pace running

We: easy 50

Thu: easy 80

Fri: easy 60

Sat: LT intervals

Total volume: 91 km

How was your heart rate this week on your easy runs ?

Also can you expand a bit more on your Tuesday session- distance, speed, HR, recovery

Thank you! This is a great thread

SS Entershikari wrote:

Canefis wrote:

39th week:

Mo: easy 60

Tu: 5K pace running

We: easy 50

Thu: easy 80

Fri: easy 60

Sat: LT intervals

Total volume: 91 km

How was your heart rate this week on your easy runs ?

Also can you expand a bit more on your Tuesday session- distance, speed, HR, recovery

Thank you! This is a great thread

This is new week, not yet started.

Tue session is the day where we work to develop running economy and efficiency.

This is one of the important workout which you should do all the time. You can not just make it few times and that's it.

If compare with cycling training it is kind of fast pedal drill workout and one leg pedal - all cyclists do this entire life to improve pedal efficiency.

You must constantly do such exercises, because body very hard adapt to the kinematics (same with snooker, darts and many other sports).

Upon progress, your body will learn how to run on current speed more efficient, then you again increase speed, again inject speed to your body, body adapt, remember, you put again, more and more, until no more. Even you reach max, anyway keep continue such exercise constantly.

By analogy, let's say from windsurfing:

you do your jibes and tacks all life constantly, meaning that there are some elements which should be repeated infinity times, like a guitarist: to be good one, 10000 hours play need it, to be legend much more... and so on.

If you stop, body start to forget, and you have to teach it again at desired speed to run efficiently...

In modern training system for marathon, training at speed more than 5K pace is no longer need (Canova).

If you want to improve economy for 3k, 1k distances, you need to run faster, of course, it will be other pace than 5K.

Running economy influences for all your paces below it. You will see the progress at lower paces: heart rate start to dropping and speed start to increase from easy pace-moderate-m pace-LT pace-5k pace.

For sure, there is other great exercises to improve your economy, you just choose what is best suited for your body, but nobody knows what is best, except your body...:-) try one, no progress, try another...

This process requires good recovery, and time for body adaptation (like a management: give order, wait feedback, analyze it, new order, wait feedback, analyze...). Analyze can delegate to Coach, you will be automatically mentally more free and less tired, as you delegated some responsibility to other person. Coach takes responsibility, receives salary, and mentally/psychologically he is hooked, and this is correct way for both of you to put targets and succeed its effectively. It will give you more progress than if you would train along.

The Wizard JS wrote:

Well........as I have told before I myself won a 10.55 km race in 31:30 on just treadmill training.

And we see many examples of world class runners that use it with very good results. It`s very similar to normal running if just use 1 -1:5 % incline.

How convenient that your runners' real training is not verifiable, you lying Swedish meatball.

You are just talking rubbish! ))) It`s easy to go to my facebook and get proof of my so far excellent coaching . And Canefis will probably some day run sub 2:20 at marathon even if it`s like I have said a mission impossible to run a sub 2:20 in his first marathon in February next year. But as I have also said I love missions impossible and it`s absolutely not impossible that he will run sub 2:20 in February 2021 ))) It depends on his talent's limit that I so far haven't seen yet.....

+ 1

39th week:

Mo: easy 60min @04:23min/km, avg heart rate=136,

Breezing is fantastic and super easy,

Legs are perfect

Tue: 20x400 @73sec

Don't spaz out, genius! Although perhaps (meaning almost certainly) true, I am not so much saying you can't coach a random amateur to impressive times and don't have access to a bunch of Kenyan superstars. I don't know what to believe because I don't know who you are. What I am saying is this:

SUPERIOR COACH JS, Jan Stensson Coach JS, and The Wizard JS (all registered) are perhaps not all the same guy. It does seem apparent that SUPERIOR with and L for the i is someone different from the original thread derailer, and you are likely someone else also. That is really what I am saying and was the point of my post.

Did I suggest that the actual JS is a joke, does not know Kamworor, and that Phil choked? Absolutely. However, I am not saying all that about you if you are not the real Spamming Swede.

Jan has been lying on Letsrun for ages.

He hasn't coached any top Kenyans, his only public coaching gig was a massive failure but he goes on with his lies because he is a pathological liar and attention seeker.

But now he has 2 options,

First: if Canefis fails " I told you in advance it was a mission impossible"

Second: if Canefis actually succeed " it's my magic system"

So for -the great Lizard- a win/win

O well

Not kidding wrote:

fgnghm wrote:

Jan has been lying on Letsrun for ages.

He hasn't coached any top Kenyans, his only public coaching gig was a massive failure but he goes on with his lies because he is a pathological liar and attention seeker.

But now he has 2 options,

First: if Canefis fails " I told you in advance it was a mission impossible"

Second: if Canefis actually succeed " it's my magic system"

So for -the great Lizard- a win/win

O well

Well......let`s look realistically at this coaching case of Canefis. It`s a real success even if he run sub 2:30 at his debut marathon when we look at the starting position of my coaching . He will run sub 2:20 but most truly it will take a coupel of years.Anyway it`s a very inspiring and thrilling coaching case.

- Magic fall - :)

The Wizard JS wrote:

Not kidding wrote:

But now he has 2 options,

First: if Canefis fails " I told you in advance it was a mission impossible"

Second: if Canefis actually succeed " it's my magic system"

So for -the great Lizard- a win/win

O well

Well......let`s look realistically at this coaching case of Canefis. It`s a real success even if he run sub 2:30 at his debut marathon when we look at the starting position of my coaching . He will run sub 2:20 but most truly it will take a coupel of years.Anyway it`s a very inspiring and thrilling coaching case.

- Magic fall - :)

It's not realistic because it's not verifiable. It's just another Jan Mytoman Stensson lie.

Not kidding wrote:

fgnghm wrote:

Jan has been lying on Letsrun for ages.

He hasn't coached any top Kenyans, his only public coaching gig was a massive failure but he goes on with his lies because he is a pathological liar and attention seeker.

But now he has 2 options,

First: if Canefis fails " I told you in advance it was a mission impossible"

Second: if Canefis actually succeed " it's my magic system"

So for -the great Lizard- a win/win

O well

Hey, listen up. I agree with you guys wholeheartedly. The original SUPERIOR COACH JS was the laughing stock of the Board. Showed up in most of the threads that I looked at involving training. Often posted under various random names when that was allowed. Seemed to appear as Jan Stensson, Coach JS at some point after that. I just showed you 2 registered names the first of which is most certainly our hero and the second likely so (that was the opinion of a true message board insider, anyway). So, although I'm wholeheartedly in favor of letting the anti-JS talk fly, my point is actually something different.

I am not convinced The driver of this thread is the same guy, i.e. the classic Spamming Swede. He says the SUPERIOR handle was registered, and was being used, on his home computer and the Jan Stensson one was registered and used from his work computer. Let's take a closer look at that. One doesn't need more than a single registered name. You can use the same one no matter where you are and what hardware you're using. Nevertheless, it seemed to be believed by the moderators and possibly the Brojos that both of the names I just told you were the real JS. They did seem somewhat confused, however, as we have seen posts from the first handle derail threads for many years. Then, an imposter thought he'd get a few laughs by trying to closely simulate the original handle. It seems to me that was when the second name surfaced.

Well, OK, he changed his registered name when someone else compromised the name we all knew. Yet here is the good part. The new 'Wizard' name is yet another. This guy already has 2 registered names. It could be argued I suppose, that he's really only got 1 useable one since somebody closely simulated the first. So who is the one in this thread? We already know at least one joker has been a JS imposter. Is this another?

Who cares about your babbling when we have one of the world's best online coaches on the boards ?

39th week:

Mo: easy 60min @04:23

Tue: 20x400 @03:02min/km

1st rep, avg heart rate=149 bpm, recovery time=01:00

20th rep, avg heart rate=151 bpm, recovery time=01:10

Breezing easy,

Legs-perfect

It was quite fast, I felt more muscles involved as it is harder to keep balance on such speed (especially if your treadmill on a floating vessel)

So far, so good.

Progress is going...