In the head of a pro coach

SUPERIOR COACH JS wrote:

Good luck with your running! :)

Running isn't about luck

Do you find strict adherence to pace more useful than going by perceived effort?

Kvothe wrote:

Do you find strict adherence to pace more useful than going by perceived effort?

My DANCAN system is built on strict adherence without guessing . Always the perfect individual pace .The "automatic" individual recovery when running intervals takes care of perfect effort and recovery time needed.

All on Souplesse wrote:

SUPERIOR COACH JS wrote:

Good luck with your running! :)

Running isn't about luck

You are right man in that ! My system is not about luck at all! Wishing" Good luck" is just a normal humble phrase you use if you are socialized in a good way......

Do you give a range for your paces or do you believe only one exact pace is superior?

Guys guys guys . Please ignor this fake JS character , My DOOKIECAN system is the reel deel . I use "perfect pace" (its better becasue is alliterates) and rest down to 119 . 21 x 401m with rest down to 119 . More reps , more rest. My kenyon just internalized an 10 k in 24:37 for good result .

Presto !

SUPERIOR COACH JS wrote:

All on Souplesse wrote:

Running isn't about luck

You are right man in that ! My system is not about luck at all! Wishing" Good luck" is just a normal humble phrase you use if you are socialized in a good way......

haha, go JS.

hey JS, i was wondering if you could tell us about your PRs and the type of training you did prior to discovering and applying your special formula

Do you take on HS athletes. I could really do with some guidance at the moment? Are you free? Thanks!

SUPERIOR COACH JS wrote:

All on Souplesse wrote:

Running isn't about luck

Wishing" Good luck" is just a normal humble phrase you use if you are socialized in a good way......

SUPERIOR COUCH JS wrote:

fvck my a$shole - forgot to log in to my official account!

.

So that's what you mean by socialised in a good way

all i $ee are th0ts wrote:

SUPERIOR COACH JS wrote:

You are right man in that ! My system is not about luck at all! Wishing" Good luck" is just a normal humble phrase you use if you are socialized in a good way......

haha, go JS.

hey JS, i was wondering if you could tell us about your PRs and the type of training you did prior to discovering and applying your special formula

hELLO! my PR:s are as follow: 400m 54 sec ( first lap in a 800m race ), 800 1:58 , 1500 3:58 , 3000 8:20 , 5000 14:20 , 10000 29:51 , 10 miles 49:58 , half marathon 1:06: 47 and marathon 2:22.09 ( In Stockholm twice at exact same second!).

The system I used to run my PR:s was Daniels exact paces and my normal schedule back then in the -80s looked like this : M: 6-10 miles at 6:30 mile pace Tu: 20 x 400m at 68-69 sec , rec= 120 bpm We: 5-7 miles at 6:30 mile pace Th: 8-10 miles at 6:30 mile pace Fr: 10 k tempo at 32:20 min Sa: long run of 15-20 miles 6:30 mile pace Su: DAY OFF

So the paces was Daniels but my recovery was Gerschlers. Then 5 years ago at age 55 I started to coach online with this basics but then developed my DANCAN system to perfection by adding ideas of Stampfl with "Staying Power" and the idea of Canova to run the specific long run in different paces and a couple of my own ideas too.

JDXWD42 wrote:

Do you take on HS athletes. I could really do with some guidance at the moment? Are you free? Thanks!

I suppose you have a coach? I won`t interrupt.

Q? wrote:

Do you give a range for your paces or do you believe only one exact pace is superior?

I coach the same way as Canova with one week at a time. The paces for the week and workouts are dependent of the previous week and races coming up and so on.

SUPERlOR COACH JS wrote:

All on Souplesse wrote:

So that's what you mean by socialised in a good way

you have gotten that right ! ))

I see......you think you are funny . Probably you registered my name with an other symbol instead of "I ". But people know I would never write such offending things.

So do you think taking a day off every week (say Sunday for example) would be beneficial. or would taking a day off every 2 weeks be better?

I am doing base training, so that is another factor. Thanks-EGF

ElGuerroujFan wrote:

So do you think taking a day off every week (say Sunday for example) would be beneficial. or would taking a day off every 2 weeks be better?

I am doing base training, so that is another factor. Thanks-EGF

You will feel the difference of taking one day off every week if you before ran all days in the week.

All my coached runners takes at least one day off in the week. And then I coach one of Kenya`s best runners.

Ban us both pls

How do you respond to the work by Stephen Seiler and the studies looking at how elite endurance athletes train?

Numerous descriptive studies of the training characteristics of nationally or internationally competitive endurance athletes training 10 to 13 times per week seem to converge on a typical intensity distribution in which about 80% of training sessions are performed at low intensity (2 mM blood lactate), with about 20% dominated by periods of high-intensity work, such as interval training at approx. 90% VO2max. Endurance athletes appear to self-organize toward a high-volume training approach with careful application of high-intensity training

Other studies showing this is also the optimal way for recreational endurance athletes to train. And because each individual responds to stress differently, to have set in stone numbers and training sessions each week with little variations will lead to most never reaching their max potential and will lead to not being able to peak for their goal race and ultimately lead to a plateau.

Okay thank you. I will be sure to implement this new technique then. My brother hates going out to run, so this will be a huge relief to him.

Well.......it`s not a study on only runners. It bundles up endurance sports that in practice have different requirements.Now the time has come to learn something new.The human body enjoy and responds to repetitively work.If the athlete /coach knows how to best handle this fact the improvement will keep on like a never ending story until max potential will be reached. From that point given by talent and genetics it`s only possible to keep the level up as long as possible before it subsides by age.