Tribute to 02:20 Marathon

Canefis wrote:

So, if I put target 02:20, I am rude, arrogant and deluded? I do not give a f@ck about your opinion... chill out.

I think it’s you who needs to chill out Slava

Canefis wrote:

So, if I put target 02:20, I am rude, arrogant and deluded? I do not give a f@ck about your opinion... chill out.

Sub 2.30 yes. But you will have to do real marathon training.

And when you do 20x400 you should start each effort after 2 minutes.

So 20x400 in 72 would have 48 seconds recovery.

You 68 second efforts were too fast with too long recovery.

JS doesn't understand this. Renato does.

Renato Canova doesn't go around telling everyone he is a world class coach. Only a crazy person does that.

46th week: (cycling):

Mo: easy spin 120min @119-136 bpm,

avg heart rate=130, avg speed=26.1 km/h

avg power=199 watt

Tu: easy spin 150min @119-136 bpm

We: easy spin 90min @119-136 bpm + moderate 20-30min @136-154 bpm

Th: easy spin 150min @119-136 bpm

Fri: easy spin 90min @119-136 bpm + climbing 15-30min @136-154 bpm

Sat: easy long ride 180min @119-136 bpm

Sun: easy long ride 210min @119-136 bpm

umm, what? wrote:

Canefis wrote:

So, if I put target 02:20, I am rude, arrogant and deluded? I do not give a f@ck about your opinion... chill out.

Sub 2.30 yes. But you will have to do real marathon training.

And when you do 20x400 you should start each effort after 2 minutes.

So 20x400 in 72 would have 48 seconds recovery.

You 68 second efforts were too fast with too long recovery.

JS doesn't understand this. Renato does.

Renato Canova doesn't go around telling everyone he is a world class coach. Only a crazy person does that.

:-))) 2min? Why did you think that my rest too long? @68sec - avg rest was 91sec. We follow interval idea not by fixed rest time, but by heart drops itself to 120 bpm, this is the difference and if resting time become 60-90 sec - than effort is correct, if 45-60sec - superior, if rest more than 90sec - effort is too much, and you paced too fast, must slow down.

Woldemar Gerschler interval training, German Coach.

Canefis wrote:

umm, what? wrote:

Sub 2.30 yes. But you will have to do real marathon training.

And when you do 20x400 you should start each effort after 2 minutes.

So 20x400 in 72 would have 48 seconds recovery.

You 68 second efforts were too fast with too long recovery.

JS doesn't understand this. Renato does.

Renato Canova doesn't go around telling everyone he is a world class coach. Only a crazy person does that.

:-))) 2min? Why did you think that my rest too long? @68sec - avg rest was 91sec. We follow interval idea not by fixed rest time, but by heart drops itself to 120 bpm, this is the difference and if resting time become 60-90 sec - than effort is correct, if 45-60sec - superior, if rest more than 90sec - effort is too much, and you paced too fast, must slow down.

Woldemar Gerschler interval training, German Coach.

Arguably, Slava, the effort was not correct as it injured you and means you now have to post an entire week of cycling cross training at specific heart rates that no one cares about.

Canefis wrote:

umm, what? wrote:

Sub 2.30 yes. But you will have to do real marathon training.

And when you do 20x400 you should start each effort after 2 minutes.

So 20x400 in 72 would have 48 seconds recovery.

You 68 second efforts were too fast with too long recovery.

JS doesn't understand this. Renato does.

Renato Canova doesn't go around telling everyone he is a world class coach. Only a crazy person does that.

We follow interval idea not by fixed rest time, but by heart drops itself to 120 bpm, this is the difference and if resting time become 60-90 sec - than effort is correct, if 45-60sec - superior, if rest more than 90sec - effort is too much, and you paced too fast, must slow down.

Woldemar Gerschler interval training, German Coach.

But....You follow JS his magic trainingsystem "invented" by him Dan(iels)Can(ova).

Where fits Woldemar Gerschler in this picture?

Not kidding wrote:

Canefis wrote:

We follow interval idea not by fixed rest time, but by heart drops itself to 120 bpm, this is the difference and if resting time become 60-90 sec - than effort is correct, if 45-60sec - superior, if rest more than 90sec - effort is too much, and you paced too fast, must slow down.

Woldemar Gerschler interval training, German Coach.

But....You follow JS his magic trainingsystem "invented" by him Dan(iels)Can(ova).

Where fits Woldemar Gerschler in this picture?

You little bit too fast, no read properly... why do you think that @68 was a reason of injury?

I gave you name Woldemar Gerschler: his idea that rest between intervals should be natural by time while dropping heart rate to 120bpm, and not fixed time, as soon as you make more repeats, resting time is automatically adapt. As the heart became fitter and returned to 120 bpm more quickly the recovery intervals became naturally reduced. Now you see the difference?

Before blame JS, better to understand his ideas at first and does not matter that he found those ideas from other coaches and sources... you show us your ideas and than we talk and blame you in a hard way :)))

Do you believe that I could not find any other coaches? I have sufficient financial opportunity to train with any coaches, including living in Kenya and so on, and finish by Canova (but he does not train amateurs).

I understand ideas of JS all to well, thats why i do not follow.

Canefis wrote:

umm, what? wrote:

Sub 2.30 yes. But you will have to do real marathon training.

And when you do 20x400 you should start each effort after 2 minutes.

So 20x400 in 72 would have 48 seconds recovery.

You 68 second efforts were too fast with too long recovery.

JS doesn't understand this. Renato does.

Renato Canova doesn't go around telling everyone he is a world class coach. Only a crazy person does that.

:-))) 2min? Why did you think that my rest too long? @68sec - avg rest was 91sec. We follow interval idea not by fixed rest time, but by heart drops itself to 120 bpm, this is the difference and if resting time become 60-90 sec - than effort is correct, if 45-60sec - superior, if rest more than 90sec - effort is too much, and you paced too fast, must slow down.

Woldemar Gerschler interval training, German Coach.

I don't think the rest is too long, I KNOW IT IS.

The Reindell/Gershler method from the 1930s is very out of date. Like 60 years out of date.

You were doing 2 super hard sessions per week with easy runs in between. This is NOT endurance building. It has no connection with marathon training.

JS is a delusional fool. Ask any serious coach here. The man is a narcissistic nutcase.

not this guy again wrote:

Arguably, Slava, the effort was not correct as it injured you and means you now have to post an entire week of cycling cross training at specific heart rates that no one cares about.

I think you need to cut Slava some slack. You piled into him about vdot and treadmills on page 1. English isnt his first language and he is being concise to the point of bluntness, but that is how he chooses to communicate the info.

If you dont like it, stop posting.

This sort of info heavy, personal training is what a running board should be about, so stop making it personal and help or leave.

On the other subject; JS - you are a fraud, stop lying to innocent people. I have been on your website and you try to sound legit if a little cranky, but you are just a fraud.

No, i am not a multiple account. check my posts.

Train with Jan, and than blow up in 5 weeks.

My invented system is guaranteed to stay injury free and still pr’s almost after each year.

Even with a lower mileage than with BS

No, you don't, you just one post ago asked about Woldemar Gerschler... :))) if you would familiar with JS ideas, you did not spread stupid things like: @68sec is too fast? rest too long, and in the same post you put opposite, that I should start with @72sec and rest 2min???. What are you talking about here, weird?

Start reading who said what.

do tell me wrote:

Start reading who said what.

Go j@rk off, dawn.

LoL! You have just demonstrated that you know nothing about the great DANCAN system!: )))

The system is easily explained a mix between FIVE(! ) great coaches in history and their as I think main principles finetuned by myself to a superior linear low mileage system.So.....you didn`t even know about Woldemar Gerschler, LoL ?? I have finetuned his ( and PH Reindel)great work with heartrate training and made it as close to perfect as possible.To be a great running coach you got to know running history and there find the gold nuggets and together with modern science and knowings and your own experience in practice develop a system that`s superior to the systems before. You got to have inventiveness and visions for the future.

- Magic future! - :)

The Wizard JS wrote:

You have just demonstrated that you know nothing about the great DANCAN system!: )))

.So.....you didn`t even know about Woldemar Gerschler, LoL ??

Never said that so i did not demonstrated anything.

You on the other hand copy paste trainingmethod from 5 coaches.

Rename your system hahahahaha

Magic my @ss

Canefis wrote:

do tell me wrote:

Start reading who said what.

Go j@rk off, dawn.

It’s j@rk off, dawg

This thread has completely devolved. Yikes.

Slava, hope you get well soon.

You don`t get it! ))) I have used the Gerschler/Reindel interval method as a part of my system but I have fine-tuned it compared to the way they did it and made it even more effective!What are you really talking about! ? There is absolutely no super hard sessions in the DANCAN system! Only up to the runners capacity and individually perfect calibrated.