Well, I haven't coached 10 winners of bigger international races without knowing quite exactly their race shape in every moment of the training process without they had to run test races .
This we can say is only the skill of very experienced and successful coaches.
No need to open the oven to check if the buns are ready until I know they are ready ... 😁😎🧙♂️
but how much did you have to adjust your time trial pace at the last second on your original time trial?
your brain is telling you one thing. but when the moment comes, your gut tells the truth. And I've been there myself.
Also, you are getting more information from the runners you coach than you're getting from yourself. They've all raced in the past several months or at least within a year. You're too far off from having done it yourself to know where you are.
And that's why 26:30 happened.
I think by the time you ACTUALLY run something like a 22:30, you'll have a much better handle on what 66 year old Jan do. Until then, it can barely even be considered an "educated" guess.
No hate. You know I'm with you on this. Just giving my personal perspective.
Fully agree with this message, I never really understand why anyone isn’t doing a race/simulation at least monthly, of all the races 5km is the easiest distance to run. As it’s not too fast and not too long that one day easy run does not enable to workout the following day, hence jump into parkrun!
I never really understand why anyone isn’t doing a race/simulation at least monthly, ...
Well, to be fair to JS and any other very experienced runner, such tests aren't necessary to establish a good idea of current race readiness. Speaking only for myself, as a 60 year old who's been running relatively seriously (for an amateur hack) for a few decades, I usually have a pretty accurate understanding of race fitness as a result of performance in, and feeling during, recent workouts. While I'm still quite skeptical of JS for a range of reasons, part of me has to give him some significant benefit of the doubt.
I never really understand why anyone isn’t doing a race/simulation at least monthly, ...
Well, to be fair to JS and any other very experienced runner, such tests aren't necessary to establish a good idea of current race readiness. Speaking only for myself, as a 60 year old who's been running relatively seriously (for an amateur hack) for a few decades, I usually have a pretty accurate understanding of race fitness as a result of performance in, and feeling during, recent workouts. While I'm still quite skeptical of JS for a range of reasons, part of me has to give him some significant benefit of the doubt.
That's a valid point.
Jan has some talent, I'd love for him to do NSM vanilla for 8-10 weeks and see where that takes him, nothing crazy. E-ST-E-ST-E-ST-LR.
Today a faster threshold interval and 30x 1 min @ 4:35 pace, rest back to 120bpm in 30-45 sec . Felt so,so smoth today. Shape is really accelerating now......it's really look to be magic ! 🧙♂️: ))
Actually, that's not too far off the original (2023) NSM of 30x1min w/60s rest plan, although I know people gravitated toward 10x3min w/60s rest as the shortest reps due to mechanical load a few pages into the thread.
This forum needs more people who announce their goals and work toward them. I hereby dub thee "Freddy Lee."
I may get downvotes but I"m pulling for Jan if he stays steady with training, doesn't overthink it and becomes consistent. That's a huge lesson I had to learn too.
I remain very skeptical, both of the claim of current 22 minute fitness, and more so the expectation for sub-20 later this year. You're not giving us much to go on directly, and how you actually feel in your workouts makes a big difference (but is hard to get across clearly on here), but I'm still guess 23-low would be a reach if you entered a 5k fresh and ready today. Prove me wrong, I will be excited for you and happy to be shown my ignorance!
true. impossible to know without anything resembling a predictor workout or a time trial. Even JS hasn't run competitively for over 20 years, and probably doesn't know his body as well as he thinks he does. IE, how fast you can race based off of "easy" runs, "threshold" workouts, etc.
But he's putting in solid miles and good workouts. I love to see all of it and 100% am rooting for him.
He may be controversial on LRC in how he approaches training methodologies but he's not lazy, I will give him that for real. Not being sarcastic either.
Well, to be fair to JS and any other very experienced runner, such tests aren't necessary to establish a good idea of current race readiness. Speaking only for myself, as a 60 year old who's been running relatively seriously (for an amateur hack) for a few decades, I usually have a pretty accurate understanding of race fitness as a result of performance in, and feeling during, recent workouts. While I'm still quite skeptical of JS for a range of reasons, part of me has to give him some significant benefit of the doubt.
That's a valid point.
Jan has some talent.
Yes, infact I'm very talented . In my only one 800m race I opened up in the lead first lap in 54 sec and struggled home in 1:58. Never did some special sprint training. If I had known back then what I know about proper training today I believe I had run world top times . Well, sounds cocky , but I'm convinced of that. 🧙♂️😎🇸🇪
Yes, infact I'm very talented . In my only one 800m race I opened up in the lead first lap in 54 sec and struggled home in 1:58. Never did some special sprint training. If I had known back then what I know about proper training today I believe I had run world top times . Well, sounds cocky , but I'm convinced of that. 🧙♂️😎🇸🇪
Talented athletes but less great of a self coach, I don’t believe you know where your fitness is from your training, hence scheduling a check-in session as last time you were completely wrong in your pacing/fitness which your training is hiding.
Hey everyone! if you know a 55 yo lady trying to break 4 hrs in the marathon, send her to I am Sam. No big deal! very easy work
his work is practically guaranteed.
Nothing is 'guarranteed' the person has to want to do it. But running is not a difficult activity for a person in good health, low weight and resonably active over their lives. Maybe the 55yo female you are trying to lay is the opposite of that.
I remember a guy called Dan Empfield of Slowtwitch speculating or postulating that any (up to ) 38yo male with that background 'should' run a 10km in under 40min.
Blowhard coaches making it out to be 'rocket science' but at 66 cannot even come close to 23min (with a claimed 14min PB) with a long and drawn out 'training program' over many months. And yet you entertain him, or perhaps entertained by him.
A new week and training. Today 60 min easy at 6:20 pace. Nice. Tomorrow something fast again.... 🧙♂️🖐
Today I had a threshold interval again , 15 x 2 min @ 4:45 pace and 45 -60 sec rest back to 120bpm pulse. Easy breathing and controlled. A good day. 🧙♂️
Hey everyone! if you know a 55 yo lady trying to break 4 hrs in the marathon, send her to I am Sam. No big deal! very easy work
his work is practically guaranteed.
Nothing is 'guarranteed' the person has to want to do it. But running is not a difficult activity for a person in good health, low weight and resonably active over their lives. Maybe the 55yo female you are trying to lay is the opposite of that.
I remember a guy called Dan Empfield of Slowtwitch speculating or postulating that any (up to ) 38yo male with that background 'should' run a 10km in under 40min.
Blowhard coaches making it out to be 'rocket science' but at 66 cannot even come close to 23min (with a claimed 14min PB) with a long and drawn out 'training program' over many months. And yet you entertain him, or perhaps entertained by him.
i don't think anybody cares about the "rocket science." the challenge is in putting the work in for a sustained period of time, and making progressions. Some people are following to see how that goes. And of course, as always, many are just in here to heckle.
And I don't really care about what you and Dan Empfield and several other people who speculate what people of a certain age, gender, and workout routine should be able to run. Those postulations are never a reality. And never have been.
Again, not wishing you injuries. Do you have your weekly distance per week and average pace or similar please?
Hi🖐🧙♂️
I don't count mileage. The same with all the runners I coach and have coached. I do 6 training sessions per week and usually have Sundays off. When I was a national elite runner back in the -80s my usual easy steady average pace was around 4 min per km ( 6:30 mile pace). Now it seems my average easy steady pace is between 6- 6:30 min per km.The duration of LSD runs mostly 50-60 min and sometimes extended to 70-80 min to boost extra mitocondria and enzymes for the energy process . When the runner goes for half or marathon there is a need of longer runs too and between 90 min - 2 hours 40 min , but not a need to run that long every week. 🇸🇪🧙♂️🇸🇪
Had a short rep threshold interval today 20 x 1 min @ 4:35 pace and easy walkrest 30-60 sec back to 120bpm pulse. Felt good and I just cruise at this pace now. Easy breathing. 🇸🇪🧙♂️🇸🇪
Ran a late 20 x 1 min at pace 4:28 min/ km . Last rep 2 min .....easy walkrest back to 120bpm around 60 sec.Easy done. Now looking forward to my weekly day off tomorrow Sunday. 🧙♂️
Ran a late 20 x 1 min at pace 4:28 min/ km . Last rep 2 min .....easy walkrest back to 120bpm around 60 sec.Easy done. Now looking forward to my weekly day off tomorrow Sunday. 🧙♂️
New week and Monday started with 60 min easy 6:22 pace .
Tuesday: 20 x 1 min @ 4:15 per km pace , rest 60-75 sec back to 120bpm pulse. Felt great!