Tribute to 02:20 Marathon

Same procedure wrote:

SouthernFriedRealist wrote:

You’re running your 5k and LT pace much faster than a 33-34 runner. The DANCAN system points to under 32:00, if not low 31s.

Of course you are right the DANCAN system is fantastic, but I guess you are too optimistic here.And we have to concider the foot injuries Canefis has had . Naa, I guess Canefis is close to what's possible right now with very few workouts last months . Maybe 34-35 then?

Good luck Canefis!

Your English still smells of Jan Stensson, no matter how many times you change your handle.

You are embarrassing.

SouthernFriedRealist wrote:

Canefis is doing his 5k pace work at 15:00 and his LT work at around 1:11 HM pace.

He should definitely be under 32, according to the DANCAN system. .

+1

Canefis wrote:

01.02.2021 - 10K TT and finish work with JS (DANCAN training system)

02-15.02 - I will train along

February-June - treadmill training only (along or with new coach)

June-December - back to outdoor training (2month +16weeks M specific preparation).

Back to sea Slava? Good luck.

Also good luck with the TT.

and finally - good grief, how many different handles is JS using in this thread? its ridiculous.

Think,just think! wrote:

not this guy again wrote:

This thread should be made into a movie.

Greg?

Yes! Definitely a good story to be made into a movie. And the snappy ending with the disclosure

''I'm a doper. Who cares? '' lol

Yes! Definitely a good story to be made into a movie. And the snappy ending with the disclosure

"the wizard is a liar. Beware and take care! '' lol

I never lie :) wrote:

Think,just think! wrote:

Yes! Definitely a good story to be made into a movie. And the snappy ending with the disclosure

''I'm a doper. Who cares? '' lol

Yes! Definitely a good story to be made into a movie. And the snappy ending with the disclosure

"the wizard is a liar. Beware and take care! '' lol

lol I like the rhyming end.

Now this thread is dead! Without JS not the same anymore.

I know you are online Jan. You have just posted this a few minutes ago on the other thread:

Track legend wrote:

Come to the site of Coach JS ( coachjs.se ). Discuss running with the great world class coach.

Just chim in and go to the tab 'guestbook'. You can also join his group at facebook , ' COACH JS, DANCAN.....middle/longdistance runners best training '

But for this thread:

No burgers wrote:

Now this thread is dead! Without JS not the same anymore.

Without JS, you, Slava can train well and fulfill his potential.

This thread is and will be very much alive as testimony to your lies and your crap training.

Alright.

10x1000 @03:18min (0% gradient corrected), avg rest=64s, avg HR=158 (84%HRmax), max hr during workout=166 (io%HRmax), wind speed 27-32 km/h

Guide my 10K TT pace?

Canefis wrote:

(0% gradient corrected)

What do you mean by this ^^?

Canefis wrote:

Guide my 10K TT pace?

What does your coach have to say? JS is still your coach for the next 4 days at least.

Sounds like a very very tough CV workout to me. Depending on effort I would say this would be a good target 10k pace... so 33 minutes. I would probably go out a bit slow and try to hit 5k in 16:45 or so.

John MacEnroe wrote:

Canefis wrote:

(0% gradient corrected)

What do you mean by this ^^?

I did a workout with 0.48% gradient, not a track

Canefis wrote:

John MacEnroe wrote:

What do you mean by this ^^?

I did a workout with 0.48% gradient, not a track

So the times were actually slower and you corrected them?

highhoppingworm wrote:

Sounds like a very very tough CV workout to me. Depending on effort I would say this would be a good target 10k pace... so 33 minutes. I would probably go out a bit slow and try to hit 5k in 16:45 or so.

So, better to start slowly, let say, at pace 03:30 (35min=10K) run 5K and then to try kick harder?

highhoppingworm wrote:

Canefis wrote:

I did a workout with 0.48% gradient, not a track

So the times were actually slower and you corrected them?

03:23.8min real time at 0.48% gradient with wind 27-32km/h. Something like this

Canefis wrote:

highhoppingworm wrote:

So the times were actually slower and you corrected them?

03:23.8min real time at 0.48% gradient with wind 27-32km/h. Something like this

Half facing the wind, half with it behind?

Start at 80 sec per 400m and see what happens.

Canefis wrote:

highhoppingworm wrote:

Sounds like a very very tough CV workout to me. Depending on effort I would say this would be a good target 10k pace... so 33 minutes. I would probably go out a bit slow and try to hit 5k in 16:45 or so.

So, better to start slowly, let say, at pace 03:30 (35min=10K) run 5K and then to try kick harder?

The wind makes it very difficult to predict. As previously discussed, my impression is that your weakness at the moment is your stamina. Personally I would be surprised if you break 35 minutes, and I think sub 36:30 or something like that would be a very solid effort for you at this point, maybe even slower, although your training is unusual, so it is difficult to say.

A solo 10km is hard, although some seem to manage it. Thus I'd certainly edge for the slower end of whatever you feel is a reasonable starting pace.

for the marathon wrote:

Canefis wrote:

So, better to start slowly, let say, at pace 03:30 (35min=10K) run 5K and then to try kick harder?

The wind makes it very difficult to predict. As previously discussed, my impression is that your weakness at the moment is your stamina. Personally I would be surprised if you break 35 minutes, and I think sub 36:30 or something like that would be a very solid effort for you at this point, maybe even slower, although your training is unusual, so it is difficult to say.

A solo 10km is hard, although some seem to manage it. Thus I'd certainly edge for the slower end of whatever you feel is a reasonable starting pace.

I agree, his training is very unusual.

Shouldn't he and his coach set a goal?

What does Jan say about this, Canefis?