18:59 to 15:37 in a year and a half?

The Wizard JS wrote:

Canefis wrote:

All right.

Calibrated treadmill:

10km/h on display - in fact 9.84 km/h (without load)

14km/h on display - in fact 14.12 km/h (without load)

19km/h on display - in fact 19.67 km/h (without load)

Bump up.

Nice Slava! A real answer to speech! :) Woooow! You are even better than we thought!!Seems like some got somethng to think about....LoL ! :)

Nothing special! Runalyze profile trainingstress far, far in the red zone, good job coach lol

The Wizard JS wrote:

u best be trolling wrote:

Terrible coaching advice, especially for someone who’s only been running for 7 months.

Why do you constantly seek validation for your haphazard methods on these boards, it screams insecurity.

Haphazard methods!!?? You must be kidding ))

A couple of hundred runners of different levels from hobby joggers to top elite world class runners coached by me and all improved !

Sorry but you are lying again.

Pajac wrote:

The Wizard JS wrote:

Haphazard methods!!?? You must be kidding ))

A couple of hundred runners of different levels from hobby joggers to top elite world class runners coached by me and all improved !

Sorry but you are lying again.

Don't be sorry for being right

Not kidding wrote:

Pajac wrote:

Sorry but you are lying again.

Don't be sorry for being right

I never lie here on the boards. You guys that accuse me of being a liar will some day eat it up!

Of course it`s possible! Just need very good talent and a very good coach with a very good training system.

The Wizard JS wrote:

Not kidding wrote:

Don't be sorry for being right

I never lie here on the boards. You guys that accuse me of being a liar will some day eat it up!

What day is that? The day of your never-happening talk?

The Wizard JS wrote:

I never lie here on the boards. You guys that accuse me of being a liar will some day eat it up!

Yawn

The Wizard JS wrote:

Of course it`s possible! Just need very good talent and a very good coach with a very good training system.

So, that leave's you out of the picture.

But hè, keep it up

Slava did his LT intervals and 11 x 1000m at 3:23 min . Pulse between 156-161 and with his max pulse of 192 we see that he only runs about 84% of his max heart rate at this pace. So there is still room for a small increase in pace to get it individually perfect. Next week increased pace to 74 sec at 20 x 400m and LT intervals at 3:20 min / km.

- Magic fall -

Run a 5k with a gps watch and post the results here?

gps watch wrote:

Run a 5k with a gps watch and post the results here?

Ok, but first to get down on land (I am still on board of vessel) :-)

Canefis wrote:

gps watch wrote:

Run a 5k with a gps watch and post the results here?

Ok, but first to get down on land (I am still on board of vessel) :-)

And what about your Joe Friel training ?

The Wizard JS wrote:

Slava did his LT intervals and 11 x 1000m at 3:23 min . Pulse between 156-161 and with his max pulse of 192 we see that he only runs about 84% of his max heart rate at this pace. So there is still room for a small increase in pace to get it individually perfect. Next week increased pace to 74 sec at 20 x 400m and LT intervals at 3:20 min / km.

- Magic fall -

As we can see from this, that I have some dis-balance: my muscles are weak, but heart system is strong. But this is normal, because I ran only base last 6 months and now muscles building, nothing else, and now we with Coach are easy-easy removing this dis-balance by building muscles/economy. Mitochondria needs 21 days to grow up to 90% of power and rest 10% - 1 year, like a concrete: "concrete gains 90% strength in 21 days".

Easy-easy you will see that my pulse zone will start to correlate with pace, once it is, than we will proceed with the next stage: "qualifying speed" - build speed endurance, like Canova principle:

1) few months to remove dis-balance,

2) 4 month to "qualifying speed"

I think, once we will remove dis-balance, growing in the shape will stop and some pace and this pace we will qualify for goal race pace.

After race should start everything from beginning for the next race....

This really starts to look like the very first coaching I did with a Norwegian guy in just 2 ½ month

from 2:40 down to a PB 2:27:30 at the marathon . Difference now more time to train up to the race .Slava now runs times equal to around 2:30 at the marathon .

And what about your Joe Friel training ?

From 2012 till 2015 I was training on cycle by using Joe Friel book and his principle. My best PR was 290W FTP power,

1) 2013 --- 02:32:00 per 100km race, top 30 from amateurs

2) 2014 - -- no races, but got 290 FTP power, loved mountains

3) 2015 --- cycled for my self not often about - 5 months in the year.

4) 2016 - - - cycled for my self not often about - 4 moths in the year

5) 2017 - -- not cycled

6) 2018 - - cycled 3 moths in the year about 1500 km in Spain including mountains

Before running, from December 2019 till 10 January 2020 I cycled about 1060 km as base building in Spain+mountains, got power meter and my best FTP was 265W. My garmin was showing that time VO2max=52.

I can download my "Power Curve profile 1-2-5-10-20-60-120-240" from Garmin Edge 820 if somebody have interest.

From this point I started to run with VDOT=46, and garmin VO2max=48-49,

I was made every 3-4 weeks time trial running 3-5 km "all out effort" to control VDOT progress and use it as a reference point.

My point in this thread was, that once you have huge aerobic base (possibility to run at desired speed ) you just need to build a muscles which is question of time. But if your base is limiting you, any kind of muscles building will not remove this limit.

Of course, to have huge base it does not mean that you will run fast and long, you still have to teach your body run at fast pace (muscles building) necessary race time (speed endurance building). With huge base now I have:

1) LT intervals at 03:23min/km pace/next week 03:20, but pulse only 160 instead of 173+-1, 2 beats.

2) 5K pace intervals at 03:07min/km/next week 03:05, with still low pulse for 5K effort.

But generally 02:30:00 marathon shape, due to limit by muscles and not by heart.

This dis-balance JS Coach will remove after few months by increasing pace more and effective training system, because my heart system has capacity to hold faster pace, but muscles should adapt, I hope that I will not cracked.... :-)))) before reaching balance point between heart and muscles, or injured... Of course, JS, like other good coaches should see this and try to prevent in order to be everything develop smoothly. :-)))) For him now is very interesting and exciting to coach me, I understand him, it is like of "Art" and when you apply your principles and vision of training and runner (me) reacts in good way, you have some good filling that you are doing everything well and simply become happy :)))) And the runner is happy :))))) This is nice feeling. All right, for sure will be some moments when something will not go like you wanted... but when you will pass such moments and will solve the problem by some solutions, you will be double happy :))))

Good bless us all! There is no limits.

"Do you not know that we will judge angels?"

Canefis wrote:

2) 5K pace intervals at 03:07min/km/next week 03:05, with still low pulse for 5K effort.

So two months ago you were at 15:35 shape? That's VDOT 66

But it gets better! You also wrote, on page 1:

Canefis wrote:

If you don't believe, check my strava profile:

https://www.strava.com/athletes/3453408

Start checking from 01.01.2020

I begun at 06:45min/km pace VDOT=46, now 04:30min/km pace, but next week I already able to hold 04:20min/km pace as easy daily pace. Current VDOT=71

9 months training only, "from zero to hero".

Current VDOT 71? That's 14:45 shape.

What ever happend with OP?

Not kidding wrote:

What ever happend with OP?