Tribute to 02:20 Marathon

Canefis wrote:

Why I have to finish like that runner "Phill" which everybody put like an example? ?

For what am I paying for then?

Stop wining then and don’t hang on to much on Strava, Garmin or Runalyze

Your fitness on Strava/Garmin/Runalyze means nothing without actual (race) data.

You're a nearly brand new runner. I think you are thinking way too much in the future and are too obsessed with numbers and over analyzing things. As the quote goes, "just run baby!"

You don't need too much structure and specificity yet. I know you want to run fast down the road but you're trying to take an elevator to the top of the mountain. That normally doesn't work out too well and is probably why you don't see elevators near mountains!

Seem to me both with 1% gradient cause your treadmill had 1% incline.

But now you’re doing them at “real 5k pace”?

Were the others correct then by saying at first you ran them too fast?

SouthernFriedRealist wrote:

You're a nearly brand new runner. I think you are thinking way too much in the future and are too obsessed with numbers and over analyzing things. As the quote goes, "just run baby!"

You don't need too much structure and specificity yet. I know you want to run fast down the road but you're trying to take an elevator to the top of the mountain. That normally doesn't work out too well and is probably why you don't see elevators near mountains!

I just run and post what I did. After planned TT want to see progress or not. Some trolls here took numbers and make conclusion about progress, so who is thinking way too much about numbers? ?

Canefis wrote:

SouthernFriedRealist wrote:

You're a nearly brand new runner. I think you are thinking way too much in the future and are too obsessed with numbers and over analyzing things. As the quote goes, "just run baby!"

You don't need too much structure and specificity yet. I know you want to run fast down the road but you're trying to take an elevator to the top of the mountain. That normally doesn't work out too well and is probably why you don't see elevators near mountains!

I just run and post what I did. After planned TT want to see progress or not. Some trolls here took numbers and make conclusion about progress, so who is thinking way too much about numbers? ?

Sorry if I missed it and you already said it, when will the TT take place? And have you picked the distance?

not this guy again wrote:

Canefis wrote:

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....

Wait.

Is this JS posting without logging out of Canefis or is Canefis referring to himself as Canefis.

Still waiting

Prepare for DANCAN greatness one more time! The magic wizard system will soon rule the world of running! Happy weekend all of you out there in cyber space! :))

-The LRC head coach - :)

One more time? We know you actually coached Phil and we saw that. We know you actually coach Canefis and he has been hurt a couple of times and with his drastic increase in workload, the future looks grim.

With his upcoming 5000m time trial, his workouts show he should run in the 15:30 range or faster. We will see.

Not sure I agree with this your assessment on what the workouts show. I would say closer to 16 minutes personally.

The Wizard JS wrote:

Prepare for DANCAN greatness one more time! The magic wizard system will soon rule the world of running! Happy weekend all of you out there in cyber space! :))

-The LRC head coach - :)

The name is DANCAN'T.

highhoppingworm wrote:

Not sure I agree with this your assessment on what the workouts show. I would say closer to 16 minutes personally.

+1

Canefis wrote:

SouthernFriedRealist wrote:

You're a nearly brand new runner. I think you are thinking way too much in the future and are too obsessed with numbers and over analyzing things. As the quote goes, "just run baby!"

You don't need too much structure and specificity yet. I know you want to run fast down the road but you're trying to take an elevator to the top of the mountain. That normally doesn't work out too well and is probably why you don't see elevators near mountains!

I just run and post what I did. After planned TT want to see progress or not. Some trolls here took numbers and make conclusion about progress, so who is thinking way too much about numbers? ?

+ 1

Frank Longer wrote:

Canefis wrote:

I just run and post what I did. After planned TT want to see progress or not. Some trolls here took numbers and make conclusion about progress, so who is thinking way too much about numbers? ?

+ 1

Hé “Frank” 3 months ago he was in 15:30 shape but not anymore? Hmmm

The Wizard JS wrote:

Try to be realistic)) At worst a sub 16 , but right now points to sub 15:30.

SouthernFriedRealist wrote:

One more time? We know you actually coached Phil and we saw that. We know you actually coach Canefis and he has been hurt a couple of times and with his drastic increase in workload, the future looks grim.

With his upcoming 5000m time trial, his workouts show he should run in the 15:30 range or faster. We will see.

Why do you repeat the same thing "Drastic increase of workload?" Where did I increase drastically?:

1st week after injury: 2h running, 13h cycling, Strava load=291 (previous 303)

2nd week after injury: 2.5h running, 14h cycling, Strava load=439

3rd week after injury: 6.5h running, 16h cycling, Strava load=393

4th week after injury: 4.5h running, 4.5h cycling, Strava load=212

5th week (present week) after injury: 9.2h running, expected Strava load 365+-5.

sos wrote:

Frank Longer wrote:

+ 1

Hé “Frank” 3 months ago he was in 15:30 shape but not anymore? Hmmm

The Wizard JS wrote:

Try to be realistic)) At worst a sub 16 , but right now points to sub 15:30.

hehe )) Trust the magic !!

sos wrote:

Week 5 was with 1% incline

Canefis wrote:

5th week:

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

Now .45%

Canefis wrote:

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....

I repeat again:

Since I came back home from Spain all easy runs will be at 1% avg gradient, but workouts 0.45% gradient due to terrain properties.

In Spain all easy runs were at 0.25-0.35% avg gradient and workouts (on track) 0% avg gradient.

During entire year of training I have noticed that best progress, when I run at home (1% gradient), worst in Spain (0.35% gradient), little better on Canary Island (0.7% gradient). This is my personal statistics.

And I am 300% sure that hills are absolutely necessary in training.

During my training on road bike "hills phase" was absolutely necessary and was the one of the main key of all training system. And always guys who had hilly terrain were much better developed compare to "flat terrain guys".

You can read about Lydiard and why he did not have so great success in Europe on flat terrain compare to training time in New Zealand.

Don't you think you overanalyse things?

0.35% gradient?

Who does that?

Someone said this before and you should listen to him, you are too concerned with details while missing out on what really matters.

Do you think elite runners training for the marathon worry about decimal variations in total elevation percentage in a training run?

You’re more than doubling your running volume in a week. You can’t compare cycling volume to running.

And adding hill work isn’t DANCAN(‘T) training. It sounds like you are realizing the things his training lacks.

Frank Longer wrote:

sos wrote:

Hé “Frank” 3 months ago he was in 15:30 shape but not anymore? Hmmm

hehe )) Trust the magic !!

Frank Stensson, do you trust your own majic?

This still stands?

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",