Tribute to 02:20 Marathon

He’s in sub 15 5k shape?

He now trains at paces equal to 15 min 5 k and a marathon in 2:24.The training is individual calibrated and hertrate and rest time tells most of what I have to know for perfect individual control.When it comes to finding the very best individual pace for improvement I use what I call

" the rubber band principle",

The Wizard JS wrote:

"They" as you say are of course one of your many stalking handles that calls me a liar. ;)

.....and I told I was a national ( Swedish) elite runner. ( 6th at Swedish Champs marathon and 7th at Swedish 10000m Champs, also 2 silver in Swedish XC Champs for club teams and one individual gold at Swedish Master XC Champs.....placed 18th among 72 European elite runners in the Europa Cup 10 miles for club teams in Verona 1988 ).......of course I was national elite runner.

I have only used two handles here, Jan. A lot less than you.

You really don't realize how many people dislike your trolling and lies.

And like one poster said, you were never elite, you were sub elite.

You barely broke 30:00 for 10,000m with your 29:51

14:20? Lol Not elite now, not elite when you ran.

1:06 and 2:22? Elite? Did you use to be a woman?

You were never elite.

The Wizard JS wrote:

He now trains at paces equal to 15 min 5 k and a marathon in 2:24.The training is individual calibrated and hertrate and rest time tells most of what I have to know for perfect individual control.When it comes to finding the very best individual pace for improvement I use what I call

" the rubber band principle",

5k -> 16:50

I don't think that is fair either. I would guess 16:00-16:30. Huge range... because well.... predicting a 5k time off of 400s is a losing exercise.

highhoppingworm wrote:

I don't think that is fair either. I would guess 16:00-16:30. Huge range... because well.... predicting a 5k time off of 400s is a losing exercise.

Slava never did a 5k race, so i think near the end some extra time loss ?

That’s reasonable. I’m just pointing out that he runs like 65 miles a week at 7 flat pace and can turn in 20x400 in 72 with 90 seconds rest. Yes... 14:xx is freaking laughable but I certainly couldn’t do that stuff when I was running 16:50.

highhoppingworm wrote:

That’s reasonable. I’m just pointing out that he runs like 65 miles a week at 7 flat pace and can turn in 20x400 in 72 with 90 seconds rest. Yes... 14:xx is freaking laughable but I certainly couldn’t do that stuff when I was running 16:50.

Fair enough.

I agree on your 16:30 (+ the fatigue at the end )

There is no way your runner is in 15:00 shape or under. You have him training WAY too hard for his ability level and just like Phil, he will fall apart.

Why not have him try a 5000m time trial? I think he would break 16:00 but you have him training at a pace that isn't appropriate for him. But we all know you don't know what you're doing.

Eat more Tofu wrote:

There is no way your runner is in 15:00 shape or under. You have him training WAY too hard for his ability level and just like Phil, he will fall apart.

Why not have him try a 5000m time trial? I think he would break 16:00 but you have him training at a pace that isn't appropriate for him. But we all know you don't know what you're doing.

Well......he won`t fell apart.And nor did Phil.You are just an amateur stalker that don`t know anything about world class coaching.

We take it once more.....I have never told I was world elite . I was NATIONAL elite ( in Sweden).And still I placed 18th in a 10 miler with 72 European elite runners and the winner Gelindo Bordin ( Olympic gold marathon 1988).

The Wizard JS wrote:

Eat more Tofu wrote:

There is no way your runner is in 15:00 shape or under. You have him training WAY too hard for his ability level and just like Phil, he will fall apart.

Why not have him try a 5000m time trial? I think he would break 16:00 but you have him training at a pace that isn't appropriate for him. But we all know you don't know what you're doing.

Well......he won`t fell apart.And nor did Phil.You are just an amateur stalker that don`t know anything about world class coaching.

You throw yourself around here like a cheap, drunk woman with no shame begging for someone to take her up on her offer but can't find any suitors.

What kind of "world class" coach would have to make up fake names talking about himself and beg to coach random people on a website for free?

And yes, Phil was nearly three miles behind his goal. He was in peak shape two months before his actual race.

The Wizard JS wrote:

123 5 wrote:

I have only used two handles here, Jan. A lot less than you.

You really don't realize how many people dislike your trolling and lies.

And like one poster said, you were never elite, you were sub elite.

You barely broke 30:00 for 10,000m with your 29:51

14:20? Lol Not elite now, not elite when you ran.

1:06 and 2:22? Elite? Did you use to be a woman?

You were never elite.

We take it once more.....I have never told I was world elite . I was NATIONAL elite ( in Sweden).And still I placed 18th in a 10 miler with 72 European elite runners and the winner Gelindo Bordin ( Olympic gold marathon 1988).

Fair enough, but those are still slow times to be called elite in Europe in the late1980s and early 90s.

Unless you are from Andorra or The Vatican, I guess ;)

Or maybe Sweden was really bad then.

If you went to countries like Spain, Italy or Portugal, your 29:51 ir 1:06 wouldn't see a top 15 on any given weekend race.

Eat more Tofu wrote:

The Wizard JS wrote:

Well......he won`t fell apart.And nor did Phil.You are just an amateur stalker that don`t know anything about world class coaching.

You throw yourself around here like a cheap, drunk woman with no shame begging for someone to take her up on her offer but can't find any suitors.

What kind of "world class" coach would have to make up fake names talking about himself and beg to coach random people on a website for free?

And yes, Phil was nearly three miles behind his goal. He was in peak shape two months before his actual race.

This is all correct.

Jan, don't you see that your m. o. is horrible?

123 5 wrote:

The Wizard JS wrote:

We take it once more.....I have never told I was world elite . I was NATIONAL elite ( in Sweden).And still I placed 18th in a 10 miler with 72 European elite runners and the winner Gelindo Bordin ( Olympic gold marathon 1988).

Fair enough, but those are still slow times to be called elite in Europe in the late1980s and early 90s.

Unless you are from Andorra or The Vatican, I guess ;)

Or maybe Sweden was really bad then.

If you went to countries like Spain, Italy or Portugal, your 29:51 ir 1:06 wouldn't see a top 15 on any given weekend race.

Kjell-Erik Stål 2:16:05 third place

Jan Stenson 2:25::17

19th place

Mats Erikson 2:17:54

third place

Correction

Mats Erikson 2:17:54

second place

50th week (completed):

Mo: easy 60min @04:25, avg hr=142 (windy)

Tu: easy 60min @04:20, avg hr=142 (windy)

We: track 20x400 @71.5sec rec w/120 (wind speed 30-40 km/h)

Th: easy 60min @04:28, avg hr=144 (windy)

Fri: easy 50min @04:21, avg hr=145 (wind speed 30-40 km/h

Sat: rest (busy)

Sun: LT intervals 13x800 @02:37min rec w/120 (small wind, but picked to moderate after 8-9 reps)

So, next week will be 3 quality days, 3 easy, 1 rest.

51st week (next):

Mo: easy 60min @04:25-04:30

Tu: track: 20x400 @73-74s, rec w/120

We: easy 70min @04:30

Th: track: LT's 13-15x1000 @03:20, rec w/120

Fri: easy 50min @04:30

Sat: Specific long run: easy 120min @04:30+20min (1m fast @03:20/1m slow @04:30)

Current shape prognosis:

Garmin: //VDOT=64// (HRmax I set from 192 to 186 for experiment), //if HRmax=192, vdot=69//

VDOT=64:

5K- 16:06

10K - 33:26

HM - 73:49

M - 02:34:28

Runalyze: //VDOT=67//(correction factor 0.94 on vo2max, HRmax=186), // if corr. factor=1.0, HRmax=192 - vdot=72//

VDOT=67:

5K- 15:30

10K - 32:11

HM - 71:01

M - 02:28:41

As I do not know my current HRmax exactly, in 2012 it was 192bpm on cycling (also is not sure 100%, I got one time 188 in racing 100K at final finish sprint 150m, so I estimated that my HRmax is 188+2-4 beats).

In running I got 184 at january 2020 while running 3mile TT on Canary Island Tenerife (hilly course) or something else... do not remember...

Typically on running you can reach higher HRmax vs cycling.

This is current shape estimation based on HRmax 186 bpm.