Below Average wrote:
My Pr is 14:35, so I don’t think that was happening...I think I could probably go under 14:50 on the track right now? I’ll probably try to jump in an indoor track race or two this winter
It`s not important right now . You are ready to run a sub 2:19 at CIM ! We take one race at a time….and sub 2:15 will come true in the future! :)
Yeah and sub 2:10 in March.
In reality there is left only one easy thing - to run that time in competition, not on treadmill nor somewhere else with 1000
reps until 120 hr rest, but full marathon from start to finish 26.2 mile at 5:15/mile with wind etc.
If he does it, we all say you "Good job", if he will run 2:25-2:30, that is absolutely another level of fitness, regardless of
weather or something else.
Good luck anyway.
Prefontaine1991 wrote:
Yeah and sub 2:10 in March.
In reality there is left only one easy thing - to run that time in competition, not on treadmill nor somewhere else with 1000
reps until 120 hr rest, but full marathon from start to finish 26.2 mile at 5:15/mile with wind etc.
If he does it, we all say you "Good job", if he will run 2:25-2:30, that is absolutely another level of fitness, regardless of
weather or something else.
Good luck anyway.
Well….'Prefontaine' , Of course he will not run 2:10 in March. But with 50 sec all out 400m capacity he will some day run at least sub 2:15. I`m sure! :) 2:25-2:30 he should right now be able to do in a not all out time trial if tried.
Good for him :)
Prefontaine1991 wrote:
Yeah and sub 2:10 in March.
In reality there is left only one easy thing - to run that time in competition, not on treadmill nor somewhere else with 1000
reps until 120 hr rest, but full marathon from start to finish 26.2 mile at 5:15/mile with wind etc.
If he does it, we all say you "Good job", if he will run 2:25-2:30, that is absolutely another level of fitness, regardless of
weather or something else.
Good luck anyway.
Do you know what it takes to run a sub 2:10 marathon?
20 x 400m at 65 sec with rest back to 120 bpm , LT-s at 4:45 mile pace and aerobic power pace at 6.15- 6:19 mile pace!!!
It looks to be magic! But of course it`s not :).....just the experience of a coach during 50 years!
SUPERIOR COACH JS wrote:
Prefontaine1991 wrote:
Yeah and sub 2:10 in March.
In reality there is left only one easy thing - to run that time in competition, not on treadmill nor somewhere else with 1000
reps until 120 hr rest, but full marathon from start to finish 26.2 mile at 5:15/mile with wind etc.
If he does it, we all say you "Good job", if he will run 2:25-2:30, that is absolutely another level of fitness, regardless of
weather or something else.
Good luck anyway.
Well….'Prefontaine' , Of course he will not run 2:10 in March. But with 50 sec all out 400m capacity he will some day run at least sub 2:15. I`m sure! :) 2:25-2:30 he should right now be able to do in a not all out time trial if tried.
Hi JS, I've read this whole thread as it's been going on, so I'm sorry if I missed this. But what kind of formula do you use to figure 400m speed as a predictor for best possible time at longer distances?
keepgoing wrote:
SUPERIOR COACH JS wrote:
Well….'Prefontaine' , Of course he will not run 2:10 in March. But with 50 sec all out 400m capacity he will some day run at least sub 2:15. I`m sure! :) 2:25-2:30 he should right now be able to do in a not all out time trial if tried.
Hi JS, I've read this whole thread as it's been going on, so I'm sorry if I missed this. But what kind of formula do you use to figure 400m speed as a predictor for best possible time at longer distances?
Hi! That formula is in my head! :) The Magic Wizard DANCAN-system formula )))) I coach one male runner with a 47 sec all out 400......he can beat some world records ….it´s realistic up to my formula! )))
This would be a good tread if the Joke Show (JS) would stop chiming in congratulating himself for his magic system every two seconds.
Prefontaine1991 wrote:
Yeah and sub 2:10 in March.
In reality there is left only one easy thing - to run that time in competition, not on treadmill nor somewhere else with 1000
reps until 120 hr rest, but full marathon from start to finish 26.2 mile at 5:15/mile with wind etc.
If he does it, we all say you "Good job", if he will run 2:25-2:30, that is absolutely another level of fitness, regardless of
weather or something else.
Good luck anyway.
If Below average runs sub 2:19 I will declare JS to be a coaching genius! Thrilling!Good luck Phil!
Imagine what Wayde could do with the right coach!
22 weeks down, 1 to go. It’s crazy how fast 22 weeks can fly by. I’ve had some ups and downs, but I’m 100% healthy, my 60 hr work weeks are done, and the hay is in the barn.
I’ve been going back and forth on what I wanted my race strategy to be. Ultimately I decided to have JS make the decision. My number 1 goal is to run the best possible race I can. First half goal is to be just under 1:10. If everything goes to plan I’ll pick things up the last 10 miles and my running dream will come true. If I’m not having the greatest running day of my life I’ll hopefully hang on for a 1:12 or better second half and run my first marathon pr since 2010 on 60 miles a week.
My fueling plan is to take a GU every 30 min and take a couple sips of Nuun each water stop. I wish they had Gatorade at the water stops so I could get more calories that way. I have a friend in the elite field that has offered to share his bottles with me. If someone hands me a bottle I’m not going to say no, but I’m not going to plan on that happening.
I have no idea what’s going to happen and I’m not going to make any predictions. I’m feeling very confident though. I’ve felt great on 90% of my long runs and my threshold finishes have been significantly faster my goal pace. My threshold workouts the last several weeks have also been faster than ever and I’ve been feeling great. Good week.
M: 50 min easy, 6.74 miles, 7:24 pace
T: 15x1k, ran outside on the bike path, felt great!
3:05.4, 53.5
3:06.1, 57.5
3:05.0, 59.1
3:06.7, 59.6
3:04.7, 60.2
3:08.1, 67.5
3:05.9, 65.7
3:06.8, 65.8
3:04.6, 64.8
3:09.1, 67.0
3:06.0, 66.6
3:08.1, 66.4
3:07.6, 68.4
3:09.3, 65.7
3:02.5, 62.5
W: 50 min easy, 6.96 miles, 7:11 pace, snow storm so ran on treadmill.
Th: small town 5k turkey trot. 15:28 (4:53, 5:06, 4:57). Second place 16:42. Cold and icy turns, but good footing other than that. Felt great, nice smooth effort.
F: 40 min easy, 5.11, 7:49 pace, snow and freezing rain. Very slippery.
S: 60 min easy, 9.17 miles, treadmill, more snow and freezing rain.
S: rest
Total: 48.69 miles
SUPERIOR COACH JS wrote:
keepgoing wrote:
Hi JS, I've read this whole thread as it's been going on, so I'm sorry if I missed this. But what kind of formula do you use to figure 400m speed as a predictor for best possible time at longer distances?
Hi! That formula is in my head! :) The Magic Wizard DANCAN-system formula )))) I coach one male runner with a 47 sec all out 400......he can beat some world records ….it´s realistic up to my formula! )))
So what would Usain Bolt run on the JS formula? Sub 1:45?
Wish you a great race and hope you get your time!! Thanks for sharing your work outs and process.
Cheers!
SouthernFriedRealist wrote:
SUPERIOR COACH JS wrote:
Hi! That formula is in my head! :) The Magic Wizard DANCAN-system formula )))) I coach one male runner with a 47 sec all out 400......he can beat some world records ….it´s realistic up to my formula! )))
So what would Usain Bolt run on the JS formula? Sub 1:45?
Probably he could have run times we only dream of today ...... but we will never know for sure , unfortunately. )))
Below Average wrote:
22 weeks down, 1 to go. It’s crazy how fast 22 weeks can fly by. I’ve had some ups and downs, but I’m 100% healthy, my 60 hr work weeks are done, and the hay is in the barn.
I’ve been going back and forth on what I wanted my race strategy to be. Ultimately I decided to have JS make the decision. My number 1 goal is to run the best possible race I can. First half goal is to be just under 1:10. If everything goes to plan I’ll pick things up the last 10 miles and my running dream will come true. If I’m not having the greatest running day of my life I’ll hopefully hang on for a 1:12 or better second half and run my first marathon pr since 2010 on 60 miles a week.
My fueling plan is to take a GU every 30 min and take a couple sips of Nuun each water stop. I wish they had Gatorade at the water stops so I could get more calories that way. I have a friend in the elite field that has offered to share his bottles with me. If someone hands me a bottle I’m not going to say no, but I’m not going to plan on that happening.
I have no idea what’s going to happen and I’m not going to make any predictions. I’m feeling very confident though. I’ve felt great on 90% of my long runs and my threshold finishes have been significantly faster my goal pace. My threshold workouts the last several weeks have also been faster than ever and I’ve been feeling great. Good week.
M: 50 min easy, 6.74 miles, 7:24 pace
T: 15x1k, ran outside on the bike path, felt great!
3:05.4, 53.5
3:06.1, 57.5
3:05.0, 59.1
3:06.7, 59.6
3:04.7, 60.2
3:08.1, 67.5
3:05.9, 65.7
3:06.8, 65.8
3:04.6, 64.8
3:09.1, 67.0
3:06.0, 66.6
3:08.1, 66.4
3:07.6, 68.4
3:09.3, 65.7
3:02.5, 62.5
W: 50 min easy, 6.96 miles, 7:11 pace, snow storm so ran on treadmill.
Th: small town 5k turkey trot. 15:28 (4:53, 5:06, 4:57). Second place 16:42. Cold and icy turns, but good footing other than that. Felt great, nice smooth effort.
F: 40 min easy, 5.11, 7:49 pace, snow and freezing rain. Very slippery.
S: 60 min easy, 9.17 miles, treadmill, more snow and freezing rain.
S: rest
Total: 48.69 miles
With the "typography" of the CIM course and most hills at the first half I think the very best tactics will be to run a so called negative split race and hopefully a little bit faster at the second half. I think 1:09:30- 1:09 50 will be just perfect to cruise around and then get some boost of passing a lot of runners that went out too fast the second half. And if not a good day for Phil it will still be possible to beat his PR 10 years ago or come close.....Will be very thrilling to follow. Cheers! Good day! :)
Below Average wrote:
22 weeks down, 1 to go. It’s crazy how fast 22 weeks can fly by. I’ve had some ups and downs, but I’m 100% healthy, my 60 hr work weeks are done, and the hay is in the barn.
I’ve been going back and forth on what I wanted my race strategy to be. Ultimately I decided to have JS make the decision. My number 1 goal is to run the best possible race I can. First half goal is to be just under 1:10. If everything goes to plan I’ll pick things up the last 10 miles and my running dream will come true. If I’m not having the greatest running day of my life I’ll hopefully hang on for a 1:12 or better second half and run my first marathon pr since 2010 on 60 miles a week.
My fueling plan is to take a GU every 30 min and take a couple sips of Nuun each water stop. I wish they had Gatorade at the water stops so I could get more calories that way. I have a friend in the elite field that has offered to share his bottles with me. If someone hands me a bottle I’m not going to say no, but I’m not going to plan on that happening.
I have no idea what’s going to happen and I’m not going to make any predictions. I’m feeling very confident though. I’ve felt great on 90% of my long runs and my threshold finishes have been significantly faster my goal pace. My threshold workouts the last several weeks have also been faster than ever and I’ve been feeling great. Good week.
M: 50 min easy, 6.74 miles, 7:24 pace
T: 15x1k, ran outside on the bike path, felt great!
3:05.4, 53.5
3:06.1, 57.5
3:05.0, 59.1
3:06.7, 59.6
3:04.7, 60.2
3:08.1, 67.5
3:05.9, 65.7
3:06.8, 65.8
3:04.6, 64.8
3:09.1, 67.0
3:06.0, 66.6
3:08.1, 66.4
3:07.6, 68.4
3:09.3, 65.7
3:02.5, 62.5
W: 50 min easy, 6.96 miles, 7:11 pace, snow storm so ran on treadmill.
Th: small town 5k turkey trot. 15:28 (4:53, 5:06, 4:57). Second place 16:42. Cold and icy turns, but good footing other than that. Felt great, nice smooth effort.
F: 40 min easy, 5.11, 7:49 pace, snow and freezing rain. Very slippery.
S: 60 min easy, 9.17 miles, treadmill, more snow and freezing rain.
S: rest
Total: 48.69 miles
That is the craziest schedule l have ever seen. Workouts right before a race? And 49 miles. What is the name of the race, so l can verify your name or is all one big plug for someone?
Two days before? wrote:
Below Average wrote:
22 weeks down, 1 to go. It’s crazy how fast 22 weeks can fly by. I’ve had some ups and downs, but I’m 100% healthy, my 60 hr work weeks are done, and the hay is in the barn.
I’ve been going back and forth on what I wanted my race strategy to be. Ultimately I decided to have JS make the decision. My number 1 goal is to run the best possible race I can. First half goal is to be just under 1:10. If everything goes to plan I’ll pick things up the last 10 miles and my running dream will come true. If I’m not having the greatest running day of my life I’ll hopefully hang on for a 1:12 or better second half and run my first marathon pr since 2010 on 60 miles a week.
My fueling plan is to take a GU every 30 min and take a couple sips of Nuun each water stop. I wish they had Gatorade at the water stops so I could get more calories that way. I have a friend in the elite field that has offered to share his bottles with me. If someone hands me a bottle I’m not going to say no, but I’m not going to plan on that happening.
I have no idea what’s going to happen and I’m not going to make any predictions. I’m feeling very confident though. I’ve felt great on 90% of my long runs and my threshold finishes have been significantly faster my goal pace. My threshold workouts the last several weeks have also been faster than ever and I’ve been feeling great. Good week.
M: 50 min easy, 6.74 miles, 7:24 pace
T: 15x1k, ran outside on the bike path, felt great!
3:05.4, 53.5
3:06.1, 57.5
3:05.0, 59.1
3:06.7, 59.6
3:04.7, 60.2
3:08.1, 67.5
3:05.9, 65.7
3:06.8, 65.8
3:04.6, 64.8
3:09.1, 67.0
3:06.0, 66.6
3:08.1, 66.4
3:07.6, 68.4
3:09.3, 65.7
3:02.5, 62.5
W: 50 min easy, 6.96 miles, 7:11 pace, snow storm so ran on treadmill.
Th: small town 5k turkey trot. 15:28 (4:53, 5:06, 4:57). Second place 16:42. Cold and icy turns, but good footing other than that. Felt great, nice smooth effort.
F: 40 min easy, 5.11, 7:49 pace, snow and freezing rain. Very slippery.
S: 60 min easy, 9.17 miles, treadmill, more snow and freezing rain.
S: rest
Total: 48.69 miles
That is the craziest schedule l have ever seen. Workouts right before a race? And 49 miles. What is the name of the race, so l can verify your name or is all one big plug for someone?
Calm down,hehe! It was only a low key race that Phil use to run on Thanksgiving every year. :) .....and did you notice he just won it easy with 1:14 min before second runner? And with some rest of a couple of minutes after finished he could probably run the race at same pace one more time. )))
- The incredible four....with guest star The Wizard! )))
Two days before? wrote:
That is the craziest schedule l have ever seen. Workouts right before a race? And 49 miles. What is the name of the race, so l can verify your name or is all one big plug for someone?
You take your turkey trots a little too serious bud.
Hehe! Gooble, gooble ! CIM !!! Here we come ! Good day! :)
- Dr Frankenstein did it again ! - ))) .....built his marathon "monster" in 22 weeks, lol ))))
SUPERIOR COACH JS wrote:
Hehe! Gooble, gooble ! CIM !!! Here we come ! Good day! :)
- Dr Frankenstein did it again ! - ))) .....built his marathon "monster" in 22 weeks, lol ))))
I've been sort of following this thread but I haven't seen any weight lifting schedule. JS, do you have your athletes lift? I've found that coaches who propose lower mileage are also the ones that are obsessed with weight lifting.