Tribute to 02:20 Marathon

Thank you for the reply.

Great post.

Week 6th (completed):

Mo: windsurf session 150min

Tu: moderate 60min @04:06 avg hr=144

We: rest (traveling)

Th: double

AM: easy 40min @04:20 avg hr=141

PM: easy 60min @04:38 avg hr=133

Fr: core+feet gymnastic @30min

Sat: core+feet gymnastic @30min

Sun:

AM: core+feet gymnastic @30min

PM: core+feet gymnastic+statodynamic @30min

Week 7th (next):

Mo: core+feet gymnastic @30min

Tu: easy 30min @04:27, avg hr=136

We: easy 60min @04:30

Th: 4x3200 @03:40 (Mpace), rest jog @05:30 +15min warm up @05:30

Fr: double

AM: easy 40min @04:30+core routine

PM: easy 41min @04:30+3x100 strides

Sat: easy 60min @04:30+core routine

Sun: long run 120min @04:30-04:40

Week 8th (next):

Mo: easy 60min @04:30

Tu: easy 60min @04:30+3x100 strides+core routine

We: easy 60min @04:30

Th: 10x1000 @03:20 (10Kpace)+30min wu/cd @05:30

Fr: double

AM: 40min @04:30

PM: 63min @04:30

Sat: easy 60min @04:30+core routine

Sun: long run 120min @04:30-04:40

Is this your own program or McMillan now?

I'm sure it can't be McMillan.This is a trashcan schedule.Absolutely ineffective.Back to the old

coach , Canefis!

Get over it Jan.

So when is 10k TT?

Kipchoge fan wrote:

So when is 10k TT?

I need to recover from my injuries. So far, I have planned 04.03.2021. Over the next 2 weeks, I want to digest 2 workouts of 10x1000 @10K (03:20min/km) and 4x3200 @Mpace (03:37min/km), as well as 2 long run 2h (27km) @04:20-04:40min/km and several strides.

Lets hope is everything going well ?

Kipchoge fan wrote:

So when is 10k TT?

This, together with the whole JS debacle has to be the most elaborate troll accomplishment in the history the LetsRun.

Some runner and his controversial coach (with his own thousand-post thread) claims to be aiming for a 2:20 marathon. Even creates a Strava account where he posts workouts.

This runner runs thousands of miles over the course of a year, yet, somehow, this guy still hasn't run a time trial to establish a baseline of were he is at. There is always something that disrupts the time trial at the eleventh hour with claims of a sore foot, a slight tweak in the hamstring, whatever.

Claims to be a former sub-elite cyclist, and display some understanding of physiology, but don't know his body well enough to be able to decide whether to run a 1500, 3k, 5k or 10k time trial.

Throw in constant claims of workouts accidentally at 420m instead of 400 m just to muddle the water in terms of his form, claiming confusion on converting his easy runs based on 0.1 % gradient versus 0.12% or 0.2 % gradient and it just reeks of trolling .

So yeah, Canefis has to be the most elaborate troll in LR's history. It is just too mind boggling to think someone that runs this much, has a "world famous" coach, and has long term knowledge of, and experience in, training can be so inept at establishing, or even just guessing, his current form.

Windsurfing TT coming up next.

he's a sailor.

life is very different when you are regularly at sea.

pupil3142 wrote:

he's a sailor.

life is very different when you are regularly at sea.

He's been on land for months. Plenty time to run a TT.

Greatest troll wrote:

pupil3142 wrote:

he's a sailor.

life is very different when you are regularly at sea.

He's been on land for months. Plenty time to run a TT.

I myself am happy to run the TT, but due to injuries I have to postpone it. Now I'm recovering and gaining volume, what kind of trolling are you talking about? And in what form I am I know and without TT, about any 02: 20 now and there is no question, it has already been said here.

JS has been fired, everybody will judge his system after TT.

"Sub-elite cyclist" ?? What are you smoking? I sad I was an amateur cyclist...

Canefis wrote:

Greatest troll wrote:

He's been on land for months. Plenty time to run a TT.

I myself am happy to run the TT, but due to injuries I have to postpone it. Now I'm recovering and gaining volume, what kind of trolling are you talking about? And in what form I am I know and without TT, about any 02: 20 now and there is no question, it has already been said here.

JS has been fired, everybody will judge his system after TT.

Just last week you were claiming you don't know at what pace you should attempt a 10k TT and whether you could sustain 33 or 35 minute pace. According to McMillan a 33:00 10km equates to a 2:34:50 marathon. Now you claim to know you can run a 2:20 "no question".

Canefis wrote:

not this guy again wrote:

Do you think you could finish this marathon in under 3 hours if you attempted it?

Current shape is sub 02:35.

Is this from last week the post where you stated you are in 2:20 shape "no question"?

Canefis wrote:

Greatest troll wrote:

He's been on land for months. Plenty time to run a TT.

I myself am happy to run the TT, but due to injuries I have to postpone it. Now I'm recovering and gaining volume, what kind of trolling are you talking about? And in what form I am I know and without TT, about any 02: 20 now and there is no question, it has already been said here.

JS has been fired, everybody will judge his system after TT.

You will never know what you could have done in a TT due to injuries that interrupted your improvement with JS's system.To run fast with his system requires constant quality workouts week after week. It's really strange that you can't see he developed your easy aerobic running significantly? And that he did on relatively quite low volume.I believe you did a big mistake to change coach.

Greatest troll wrote:

Canefis wrote:

I myself am happy to run the TT, but due to injuries I have to postpone it. Now I'm recovering and gaining volume, what kind of trolling are you talking about? And in what form I am I know and without TT, about any 02: 20 now and there is no question, it has already been said here.

JS has been fired, everybody will judge his system after TT.

Just last week you were claiming you don't know at what pace you should attempt a 10k TT and whether you could sustain 33 or 35 minute pace. According to McMillan a 33:00 10km equates to a 2:34:50 marathon. Now you claim to know you can run a 2:20 "no question".

no question, meaning impossible... google translate...))

Canefis wrote:

Greatest troll wrote:

He's been on land for months. Plenty time to run a TT.

I myself am happy to run the TT, but due to injuries I have to postpone it. Now I'm recovering and gaining volume, what kind of trolling are you talking about? And in what form I am I know and without TT, about any 02: 20 now and there is no question, it has already been said here.

JS has been fired, everybody will judge his system after TT.

One year from now you will be telling us that you will race soon. But then you will get injured and do 150 minutes of windsurfing instead.