genius JS wrote:
Canefis wrote:
Double days:
1) morning session
2) evening session
- 6-8h between session for good recovery
- different paces between sessions
This is groundbreaking stuff. A true insight into the magical, secretive methods of world class coaching. Thanks for posting.
genius JS wrote:
Canefis wrote:
Double days:
1) morning session
2) evening session
- 6-8h between session for good recovery
- different paces between sessions
This is groundbreaking stuff. A true insight into the magical, secretive methods of world class coaching. Thanks for posting.
Canefis wrote:
The Wizard JS wrote:
Today a very good 20 x 400 by Canefis. But I let him tell himself about it.
Completed 20x400 @74.6s avg, avg rest between reps 75.4s, non of the rest did not exceed 90s, felt a lot of power in legs. Plan was 15-20x400 @75-76s.
....Hills, I told already, when I run at my home with avg gradient of all runs 1% due to terrain, I have good progress.
Canefis wrote:
186cm
78kg
HRmax=192
HRrest=40
Threshold:168-173
Base period (without Coach JS), OUTDOOR (1800km per 5months), INDOOR (800km per 2months)
only easy runs at 65-70% HRmax, no any workouts, few 3K, 5K TT.
Started VDOT=46
Ended VDOT=64
Final: 3km TT indoor =09:25, avg HR=176
Building period (with Coach JS), INDOOR (400km per 1months),
Started VDOT=64
Current VDOT= approx 66-68...(based on LT pace, 5k pace and easy pace on treadmill) in progress, on the land will be adjusted accordingly...
TARGET (mission impossible):
1) Marathon 02:20:00 (first ever!) at 28.02.2021, SPAIN BP CASTELLON MARA
5th week:
Mo: easy 60min@04:25min/km, avg heart rate=143
Tue: 20x400@ 74sec, rec 120bpm:
1st-10th=74.224sec, 150-151bpm, recovery time=68-74sec
11th-19th=73.47sec, 153-155bpm, recovery time=74-78sec
20th=72sec, 155bpm, recovery
time=80sec
You aren`t observant. That 5th week at treadmill!
Think,just think! wrote:
You aren`t observant. That 5th week at treadmill!
The Wizard JS wrote:
Well........as I have told before I myself won a 10.55 km race in 31:30 on just treadmill training.
And we see many examples of world class runners that use it with very good results. It`s very similar to normal running if just use 1 -1:5 % incline.
Think,just think! wrote:
You aren`t observant. That 5th week at treadmill!
Canefis wrote:
44th week:
Mo: e
Tu: e
We: 20x400, rec w/120 +wu/cd=20min
1-64sec
2-71sec
3-71sec
4-64sec
5-66sec
6-66sec
7-72sec
8-67sec
9-72sec
10-73sec (some wind on track...)
11-68sec
12-74sec (some wind on track...)
13-69sec
14-72sec
15-70sec
16-68sec...
Avg=69sec
Recovery time=45sec-98sec
Think,just think! wrote:
You aren`t observant.That 5th week at treadmill!
Think,just think! wrote:
You aren`t observant. That 5th week at treadmill!
3rd week:
Mo: easy 62min @04:29, avg hr=143
Tu: easy 65min @04:31, avg hr=144
We: 20x400 @74.6 rec w/120, avg rest=75.4s, avg hr=151
Th: easy 50min @04:27, avg hr=140
Fri: double
easy 40min @04:30-04:40 (morning)
easy 60min @04:30 (evening)
Sat: LT intervals 10-15x800 @02:44-02:46min (03:25-03:28min/km)
Sun: Long run 120min @ free pace
All easy runs avg gradient=1.0%
All workouts avg gradient=0.45%
So you're going from 4.5 hours of running in week two after injury and then giving both the intensity and the volume a huge increase? the next week? And this is "world-class" coaching?
‘Never don’t increase mileage and intensity at the same time!! :))’
—Le Wiz—
SouthernFriedRealist wrote:
So you're going from 4.5 hours of running in week two after injury and then giving both the intensity and the volume a huge increase? the next week? And this is "world-class" coaching?
Hi Canefis,
Good to see you back in it.
Interesting that you are dropping the 7 day week - i find the seven day cycle doesnt really work - it would be interesting if you could design a different cycle that still fits in with life as a human. 21 day cycle maybe?
Then you should definitely call it the 'CAN JAN' method! lol.
All the best
Canefis wrote:
SouthernFriedRealist wrote:
So you're going from 4.5 hours of running in week two after injury and then giving both the intensity and the volume a huge increase? the next week? And this is "world-class" coaching?
Current week it is about 24 days since injury, what are you talking about?
Canefis wrote:
Thanks.
Last week was 9h total due to travel and 2 days rest, I am fine and mitivated, recovery from injury has been completed 1 week ago.
sos wrote:
Canefis wrote:
SouthernFriedRealist wrote:
So you're going from 4.5 hours of running in week two after injury and then giving both the intensity and the volume a huge increase? the next week? And this is "world-class" coaching?
Current week it is about 24 days since injury, what are you talking about?
Canefis wrote:
Thanks.
Last week was 9h total due to travel and 2 days rest, I am fine and mitivated, recovery from injury has been completed 1 week ago.
About 24 day’s ago you got your third injury.
3 day’s ago you wrote “recovery completed 1 week”
So, maybe SFR meant 2 weeks after recovering the big increase on volume and intensity isn that smart.
Mind you, i could be wrong
sos wrote:
Think,just think! wrote:
You aren`t observant. That 5th week at treadmill!
Canefis wrote:
44th week:
Mo: e
Tu: e
We: 20x400, rec w/120 +wu/cd=20min
1-64sec
2-71sec
3-71sec
4-64sec
5-66sec
6-66sec
7-72sec
8-67sec
9-72sec
10-73sec (some wind on track...)
11-68sec
12-74sec (some wind on track...)
13-69sec
14-72sec
15-70sec
16-68sec...
Avg=69sec
Recovery time=45sec-98sec
Think, just think, read, just read
There’s progress for ya, not
Kenaneeser Beckelay wrote:
genius JS wrote:
Canefis wrote:
Double days:
1) morning session
2) evening session
- 6-8h between session for good recovery
- different paces between sessions
This is groundbreaking stuff. A true insight into the magical, secretive methods of world class coaching. Thanks for posting.
So, not DANCAN, then?
Probably for the best!
What will be the new name? JANCAN? (Jan / Canefis)
That should satisfy the coach’s ego!
Canefis wrote:
sos wrote:
Think,just think! wrote:
You aren`t observant. That 5th week at treadmill!
Canefis wrote:
44th week:
Mo: e
Tu: e
We: 20x400, rec w/120 +wu/cd=20min
1-64sec
2-71sec
3-71sec
4-64sec
5-66sec
6-66sec
7-72sec
8-67sec
9-72sec
10-73sec (some wind on track...)
11-68sec
12-74sec (some wind on track...)
13-69sec
14-72sec
15-70sec
16-68sec...
Avg=69sec
Recovery time=45sec-98sec
Think, just think, read, just read
There’s progress for ya, not
Many here counted and came to the conclusion that 20x400 @68-69s (0% gradient) in October 2020 was not a 5K workout, but 2K-1.5 K rhythm, and now you have taken these figures and compare them with today's 20x400 @74.6 s @5K (0.45% gradient) and conclude that there is no progress... on the contrary, look, Canefis ran 3 months ago 68-69, and now runs only 74.6 s... ?that is, on the face of regression...And then look for an excuse to gut....
Canefis wrote:
Canefis wrote:
44th week:
Mo: e
Tu: e
We: 20x400, rec w/120 +wu/cd=20min
1-64sec
2-71sec
3-71sec
4-64sec
5-66sec
6-66sec
7-72sec
8-67sec
9-72sec
10-73sec (some wind on track...)
11-68sec
12-74sec (some wind on track...)
13-69sec
14-72sec
15-70sec
16-68sec...
Avg=69sec
Recovery time=45sec-98sec
Many here counted and came to the conclusion that 20x400 @68-69s (0% gradient) in October 2020 was not a 5K workout, but 2K-1.5 K rhythm, and now you have taken these figures and compare them with today's 20x400 @74.6 s @5K (0.45% gradient) and conclude that there is no progress... on the contrary, look, Canefis ran 3 months ago 68-69, and now runs only 74.6 s... ?that is, on the face of regression...And then look for an excuse to gut....
My bad,
