Tribute to 02:20 Marathon

Billy boy wrote:

umm, what? wrote:

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.

Hehe! Right on target! + 1

You are disgusting Jan Stensson. You are a POS with no respect for anyone.

ImpaIa31 wrote:

Billy boy wrote:

Hehe! Right on target! + 1

You are disgusting Jan Stensson. You are a POS with no respect for anyone.

He's right though. Canefis just doesn't want a world class coach. He doesn't even want world class coaching.

He just wants to mess with world class coaches heads.

Hehe! ; )

Week 7th (completed):

Mo: 90min windsurf session

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

Core routine+feet gymnastic

We: easy 60min @04:29, avg hr=138

20min windsurf session

Th: rest

Fr: easy 40min @04:15, avg hr=143

Core routine+feet gymnastic

Sat: easy 60min @04:26, avg hr=146 (windy)

Sun: long run 120min @04:20, avg hr=144

Had some discomfort in left foot, decided for safe side no quality workout this week

Week 8th (completed):

Mo: easy 62min @04:27, avg hr=139

Tu: core routine+feet gymnastic

We: easy 60min @04:18, avg hr=141

Th: 2x3200 @03:40, rec 2' jog/3 wu

Fr: easy 40min @04:31, avg hr=138

Sat: core routine+feet gymnastic

Sun: long run 140min @04:22, avg hr=144

Week 9th (next):

Mo: easy 40min @04:30

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

We: easy 35min @04:30

Th: 6x1000 @03:20(CV), rec 3' jog+6wu/cd

Fr: easy 60min @04:30

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

Sun: long run 120min @04:20-04:30

Week 10th (next):

Mo: easy 40min @04:30

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

We: easy 50min @04:30

Th: 3x3200 @03:40, rec 2' jog+3wu

Fr: am: easy 40min @04:40

pm: easy 61min @04:30

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

Sun: specific marathon workout: 24km easy @04:20-04:30+3km @03:40=120min

Canefis wrote:

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 ?

Hi Slava,

Hope all going well, are you still on for 10k TT on 4 march?

pupil3142 wrote:

Canefis wrote:

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 ?

Hi Slava,

Hope all going well, are you still on for 10k TT on 4 march?

Hi, till now I have completed 2x3200 @Mpace (03:42) with 2' jogging in between. 2 long runs: 27km @04:20/32km @04:22.

Today is planning to make 6x1000 @03:20(CV, 10Kpace). Up to now everything is going ok.

I have some questions regarding 10k workout rest between reps:

I want to develop 10K workout as a part of marathon training cycle withing 32 weeks

6x1000/8x1000/10x1000/8x1200/7x1400 and finally 6x1600

1) 6x1000 - rest between reps? 30s, 45s,1', 1.5', 2', 3' or w back to 120bpm, kind of rest if main focus is endurance and stamina - stand/walk/jogging?

2) 8x1200, rest?

3) 7x1400, rest?

4) 6x1600, rest?

Workout periodicity, 7d, 10d, 14d?

10K is planned as mentioned. Will be no special preparation for it. After 10K I will reset all training paces accordingly. And continue training.

For the coach Mcmillan I decided to hire him after sea job, as during my sea job anyway I will be running on treadmill ?? within 4-5 months and will try to focus on continue developing my aerobic base and strength power, hills strength etc., picking up weekly mileage up to 10-12h per week, work with longer tempos, intervals at Mpace, HMpace and 10Kpace. For basic speed development better I live it when will be on land again, on treadmill is hard to make fastest stuff...

Canefis wrote:

So is this the long way of saying no TT?

jiggymeister wrote:

Canefis wrote:

So is this the long way of saying no TT?

My bad. I missed the part where you said 10K is planned as mentioned.

Question: What is your HR target for the 6x1000 as % of Max HR, and what is the planned recovery rest between reps?

jiggymeister wrote:

jiggymeister wrote:

So is this the long way of saying no TT?

My bad. I missed the part where you said 10K is planned as mentioned.

Question: What is your HR target for the 6x1000 as % of Max HR, and what is the planned recovery rest between reps?

Couple of weeks before I have completed 10x1000 @03:24 with avg 64s walking rest back to 120bpm with avg HR=158(84%), HRmax=166(89%). Now I want to try with jogging rest 2min fixed and HR target=161(86%)+-, HRmax=170(91%)+-. If my legs will be no fresh, it would be hard to kick up to 170 bpm... will see today, as withing last 3 weeks I did not run 5 days and managed 1 week=70km volume, 2nd week 80 km volume....? only.

...For 10K TT computed prognosis:

10k pace 03:22-03:30

So 33-35min.

Strategy:

Best scenario:

I will try first 2miles= @03:30min/km

Midpack=03:25min/km

Last 2.1miles= as much as I can....

It will be a loop course with 1400m per lap with some gradient... no flat.

Bad scenario:

If after first 2mile @03:30 will feel bad, then I will try to stick around that pace rest of the distance....

Week 9th (completed):

Mo: easy 40min @04:16, avg hr=140

Tu: easy 60min @04:17, avg hr=139

Core routine+feet gymnastic

We: easy 35min @04:26, avg hr=139

Th: 6x1000 @03:18.6 +wu/cd, rest 2' jogging, avg hr=164, max hr=174

Fr: easy 61min @04:20, avg hr=143

Sat: easy 41min @04:25, avg hr=138

Core routine+feet gymnastic

Sun: long run 122 min @04:30, avg hr=139

40min sup session

I have to say you were in better shape training under the Swedish wizard

How did the TT go?

Maybe, but injured constantly and workouts is not an indicator of fitness.

Kipchoge fan wrote:

How did the TT go?

TT I shifted on Sunday. Today I have one workout to complete. 3x3200 @03:40, 2'jog rest.

Canefis wrote:

Kipchoge fan wrote:

How did the TT go?

TT I shifted on Sunday. Today I have one workout to complete. 3x3200 @03:40, 2'jog rest.

And what's the purpose with that workout? Looks like you are groping in the dark.

Betman wrote:

Canefis wrote:

TT I shifted on Sunday. Today I have one workout to complete. 3x3200 @03:40, 2'jog rest.

And what's the purpose with that workout? Looks like you are groping in the dark.

I mentioned already before, that I am working with long term developing plan. Today workout is a light tempo intervals which I want to develop: 2x3200/3x3200/4x3200/3x4800/9600/5x3200/2x8000/16K every 2nd/3rd week

Between weeks will be CV/threshold intervals: 6x1000/8x1000/10x1000/8x1200/7x1400/6x1600 @10K;

7x1400/6x1600/5x2000/10K @HM

In the late stages I will add 10-12x400 @5K with development.

Every month 5K/10K TT.

3 months before marathon:

(will be governed by McMillan Coach).

I don’t really see the issue. Seems like an early season workout at sub-threshold that will slowly build up to 10-12 miles at aerobic threshold or thereabouts. Hard to say if he was in better shape under JS. Pretty easy to take your way through 400 repeats. 2 miles... not so much.

Kenaneeser Beckelay wrote:

I have to say you were in better shape training under the Swedish wizard

Better shape? Yee I did 20x400 @68s and so what? But did 6x1000 @03:18 with big difficulties... zero stamina.... and you said better shape....