Today was my day off from training and tomorrow the training week starts again with an easy steady run . I will see if it will be 60 min easy or even 80 min to get some extra boost of enezymes and mitochondria to boost the energy process. Now time is 23:24 here and time for me to have appointment with John Blunt. Goodnight. 😴🧙♂️🖐😴
Good morning, Jan darling. Did you enjoy it last night? I hope you're not too sore 😘
I think you and Coach Dahl should team up and do a podcast. It would be ... entertaining.
Also bring Antonio Cabral onto the podcast. It would be pure comedy gold. Why don't these 3 guys actually organize a race with each other? The planned competition would give them a defined goal to train for and we can see who has the best (or least worst) training system and then hear their excuses when things inevitably don't go as they foresaw .... It would be thoroughly entertaining to follow as it has been following the Magic Wizard's comeback journey in this thread.
Yes but Simbu has a good coach and now he is a World Champion. Sammy was coached by you so he got slower and slower.
Dancan! The magic system to get slower.
You don't know what you are stalking about! 😉
As I know of Simbu he has never broke 60 min in a half marathon ? With me Sammy won the Mully's half and 5000$ first price and beat Kangogo to third place. Kangogo later that year got the chance to race in Copenhagen half and ran 59:2X . Sammy was in his life's best shape but ran for then Run-Fast manager and they seldom gave him a real chance to race the full marathon distance in big marathons. Mostly he got pacemaking jobs like e.g Barcelona marathon where he paced the leading group to a 1:03 opening first half.
Sammy Nyokaye is probably one of the very best runners but so extremely unlucky in many ways. Absolutely nothing wrong with the magic coaching of him.🧙♂️
Yes but Simbu has a good coach and now he is a World Champion. Sammy was coached by you so he got slower and slower.
Dancan! The magic system to get slower.
You don't know what you are stalking about! 😉
As I know of Simbu he has never broke 60 min in a half marathon ? With me Sammy won the Mully's half and 5000$ first price and beat Kangogo to third place. Kangogo later that year got the chance to race in Copenhagen half and ran 59:2X . Sammy was in his life's best shape but ran for then Run-Fast manager and they seldom gave him a real chance to race the full marathon distance in big marathons. Mostly he got pacemaking jobs like e.g Barcelona marathon where he paced the leading group to a 1:03 opening first half.
Sammy Nyokaye is probably one of the very best runners but so extremely unlucky in many ways. Absolutely nothing wrong with the magic coaching of him.🧙♂️
Well, I checked myself and saw Simbu ran 59:30 half 2024 in December , about the same time Sammy was capable of.
Well, I checked myself and saw Simbu ran 59:30 half 2024 in December , about the same time Sammy was capable of.
I agree. Sammy was capable of running 59:30 if he had a good, knowledgeable, intelligent coach. Instead he got you and got slower and slower. Poor Sammy 😪
On my way to the gym to execute at least 20 x 400m threshold interval @ 4:48 min / km pace. Today with easy walkrest back to 120 bpm . 🧙♂️
Sorry, wrong pace. Of course 5:13 min per km . Just finished 25 x 400m threshold and I felt magical strong! 🧙♂️
Workout felt fantastic again! So easy executed and 25 x 400m @ 5:13 pace . Infact it felt I could have gone on atleast 10 more of them without any problem !😲
Well, we now see how fast runners improve with the Dancan System ( I of course knew this before from my longtime successful coaching with the system) . Have I been on the Dancan 1 and a half month? I think so. We all know magic is not for real, but when the runner starts with Dancan it doesn't take long time before clear positive results sets in. It seems to be mainly the ' symbiosis' between the maxVO2 intervals and the lactate thresholds together with the easy steady runs in zone 3 that makes the great 'brew' and fast improvement . 🧙♂️
Sorry, wrong pace. Of course 5:13 min per km . Just finished 25 x 400m threshold and I felt magical strong! 🧙♂️
Workout felt fantastic again! So easy executed and 25 x 400m @ 5:13 pace . Infact it felt I could have gone on atleast 10 more of them without any problem !😲
Well, we now see how fast runners improve with the Dancan System ( I of course knew this before from my longtime successful coaching with the system) . Have I been on the Dancan 1 and a half month? I think so. We all know magic is not for real, but when the runner starts with Dancan it doesn't take long time before clear positive results sets in. It seems to be mainly the ' symbiosis' between the maxVO2 intervals and the lactate thresholds together with the easy steady runs in zone 3 that makes the great 'brew' and fast improvement . 🧙♂️
Workout felt fantastic again! So easy executed and 25 x 400m @ 5:13 pace . Infact it felt I could have gone on atleast 10 more of them without any problem !😲
Well, we now see how fast runners improve with the Dancan System ( I of course knew this before from my longtime successful coaching with the system) . Have I been on the Dancan 1 and a half month? I think so. We all know magic is not for real, but when the runner starts with Dancan it doesn't take long time before clear positive results sets in. It seems to be mainly the ' symbiosis' between the maxVO2 intervals and the lactate thresholds together with the easy steady runs in zone 3 that makes the great 'brew' and fast improvement . 🧙♂️
Sub 25 min 5km yet?
Average temperature in coach's hometown some 88 kilometers from Gothenburg (Göteborg ) at the moment range from around minus three to minus 11 centigrade so this is not running (average -6 daytime ) competitive weather as there is snow and ice on the ground so we will have to wait until April or May 2026 to assess his fitness level.
We respect the coach and wish him well in his endeavors as always.
Despite being a newly retired pensioner coach JS is very busy these days avidly following Sweden's Fortunes in the winter Olympics and also preparing and delivering his training plans to his loyal Kenyan runners.
Average temperature in coach's hometown some 88 kilometers from Gothenburg (Göteborg ) at the moment range from around minus three to minus 11 centigrade so this is not running (average -6 daytime ) competitive weather as there is snow and ice on the ground so we will have to wait until April or May 2026 to assess his fitness level.
We respect the coach and wish him well in his endeavors as always.
Despite being a newly retired pensioner coach JS is very busy these days avidly following Sweden's Fortunes in the winter Olympics and also preparing and delivering his training plans to his loyal Kenyan runners.
As you say Ghost 1 there is no good to run outside now in my Sweden , so I have to be at the gym and the treadmill probably one more month . Yes, my Sweden had great results in the winter Olympics today!🖐 Gold in mixed curling beating USA , and gold , silver and bronze in the women's xc skiing sprint! 🥇🥈🥉
Another fine easy steady run just done. 60 min ( 9 k ) @ 6:40 min/ km . After I tested 30 sec at 13 k/ h and then 14 k/ h also 30 sec, just to feel the higher speeds. It's fast but still under good controll and balance. A good training day . 🧙♂️🖐