not kidding wrote:
The Wizard JS wrote:
Nothing of that you suggest! ;)
After the treadmill period there haven`t been many quality sessions because of the foot problems.
Therefore I advice to run a negative split and just 3:30 / km first 5 k, if then feels good just speed up the pace to the finish.A very smart way to run a TT alone.
This is all untill 3 weeks ago :))
The Wizard JS wrote:
So far so great! I decided to increase 400s pace with one second and LT-s also one second per 400m next coming week. He is close to his individual best paces for the moment and I will just
periodize within the system the coming weeks until Slava will run on land again.Maybe I will let him run next coming week or week after at max treadmill pace 3:00 min/ km , but first I will see
next weeks outcome. This is the Art of Coaching at its best, to take one week at a time out from how the individual runner react to the training and paces.
- The Wizard -
The Wizard JS wrote:
Well......let`s look realistically at this coaching case of Canefis. It`s a real success even if he run sub 2:30 at his debut marathon when we look at the starting position of my coaching . He will run sub 2:20 but most truly it will take a coupel of years.Anyway it`s a very inspiring and thrilling coaching case.
- Magic fall - :)
The Wizard JS wrote:
Yes, great so far. It looks we can have you at max speed at the treadmill next week and then 72 sec at 20 x 400m and LT-s at 3:15 min/ km . After that we will alternate the pace the next coming weeks for some inbuilt periodisation and add specific long run . Will be very interesting to see what happens when you hit land.
- Magic fall - :)
The Wizard JS wrote:
Now you will go the fastest your treadmill can do and 20 x 400m at 72 sec ( 3:00 min/ km).
Then the next week after you will back off a little and do longer LT-s again .
- Magic Coaching -
The Wizard JS wrote:
The fastest you will go on your easy runs at your treadmill before hitting land again.
73 % of MHR and perfect breathing. So far so good!
- Magical winter is approaching -
SUPERIOR COACH JS wrote:
Well......after 15th October Slava will be verified with GPS and all interested can keep on follow my coaching of him here and at Strava.But as I say treadmill training (with 1-1½ % incline) is very similar to "real" running and maybe Slava will run some workouts at a faster treadmill in Valencia than he has now with top speed 3:00 min/ km . To have a chance for Mission Impossible and sub 2:20 in February he needs to run 2:55 min/ km at his maxVO2 workouts.
SUPERIOR COACH JS wrote:
Woow! That`s great Slava! Congrats. :) Well done. Avg heart rate only 78-81 % of MHR.
SUPERIOR COACH JS wrote:
Today your legs and breathing was back to perfect again and now we looking forward to your very first specific long run under my wings on Saturday.Max heart rate reached 169 and that`s equal to 88 % of max heart rate and just perfect pulse at LT-pace.
The rest of 78 sec - 1:53 min is very interesting. This difference shows that the body needs more rest after every rep to get the perfect individual recovery.
SUPERIOR COACH JS wrote:
Great to see only 67 % of MHR at this pace 4:25 min/ km . So far everything according to the plan. Audience , prepare for Mission Impossible completed..... :)
SUPERIOR COACH JS wrote:
Yes, ...a very strong specific long run , your first one, and now some well earned recovery tomorrow. Congrats and well done! :)
- Magic Wizard -
SUPERIOR COACH JS wrote:
That was good Slava! :) Now we see you are at good perfect heartrate 141/ 192 = 73 % of MHR.
SUPERIOR COACH JS wrote:
That easy pace of 4:37 and pulse 141 tells that you right now have capacity to run a 3k around 9:15, a 5 k close to 16 min, a 10 k sub 33:30 , a half sub 1:14 and a marathon sub 2:34 . That`s where you are now in capacity but we will work you down in times........
The Wizard JS wrote:
Now I introduce one faster workout in the coming week. But the pace should not be
too difficult I think according to the 400s Slava did in one of his easy runs at 68-70 sec pace.
We will see what happens. Good luck with your week Slava! :)
The Wizard JS wrote:
Very good Slava! "Mission impossible" goes on. :)
-Magical winter is approaching -
The Wizard JS wrote:
Yeah.......very interesting! If lack of iron before and that very good training you did, this "Mission Impossible" can be a sensation.We will see what happens with 20 x 400m at 73-74 sec tomorrow.......Good luck Slava! :)
The Wizard JS wrote:
This coming week the paces will match a 2:24 marathon. The long run will only have to be every other or third week, so this week I just put in a medium long run of 80 min . That extra 20 min from 60 -80 min gives an extra boost of mitochondria and enzymes for the energy process.The LT:s 12 x 1000m gives another workout to teach the body to use the produced lactate effectively and produce ( recycle) new energy.
The Wizard JS wrote:
Really awesome! You run 20 x 400m at 68 sec and that`s a pace for a sub 2:15 marathoner!!
But of course that`s a race time that`s impossible for you right now. It just shows your capacity and talent is great and over a couple of years with the system you will really run that time! :)
The Wizard JS wrote:
He can just "jog" a marathon race in 2:58 right now! ))
The Wizard JS wrote:
If the foot pain can be cured I think sub 2:20 will just be a minor step on the way to a sub 2:15.
I know my stuff, and what Slava has shown so far in training points to at least a talent capacity as I had myself ( 14:20/ 29:51 at 5 k/ 10 k , 1:06 half and 2:22 marathon at tough course in Stockholm). If I had known what I know today I`m 100 % sure I myself had run a sub 2:15 marathon. The main difference in my training back then can be summed in five words,lack of lactate threshold intervals! :)
The Wizard JS wrote:
Yeahhh.....really ! :) So far, so very good.I just love this coaching "case".
"Mission Impossible" , here we come! :) The magic goes on.........Happy weekend!
The Wizard JS wrote:
Yes, really so far so good. If it goes on like this we introduce the fast runs again in the end
of next week. Cheers! :)
The Wizard JS wrote:
Very good Slava! And only 73% of MHR at pace 4:25/ km . Of course we see that you haven`t lost any aerob capacity. Will be interesting on Saturday when the faster test of the foot will be.
The Wizard JS wrote:
Perfect heart rate at easy pace , only 72 % of MHR ( 192 ) :)
The Wizard JS wrote:
Very good Slava! Now we hope your foot will feel painfree on Saturday. Great that your pulse gets lower and lower at the same effort on easy aerobic power runs. This is what usually happens with the runner at the system, the 3 main factors for the result are relativelly connected and when one factor develops the 2 otherjust follows the same way.
The Wizard JS wrote:
Well....as I told early it`s most truly a mission impossible to break 2:20 already in February, but it`s not impossible :)
The Wizard JS wrote:
This is just great! Today 60 min easy at 4:27 and a drop from Monday to Friday with 9 beats per min!That`s only 68% of MHR and if 15 x 400m at 73-74 sec tomorrow will be painfree or almost we will increase the easy pace next week for a new achieved level. So far so good.
The Wizard JS wrote:
Now in comes very good news from Slava!! 16 x 400m at 72 sec and NO foot pain !......only needed 20 -68 sec rest back to 120 bpm . Now we just keep on this road to sub 2:20. :)
The Wizard JS wrote:
Yeah! This is great! Only pulse at 79 % of MHR at 72 sec pace.It looks like I will have to bump up the pace to 69-70 sec per 400.
The Wizard JS wrote:
Well......I`m not ignoring the thread , just wait for Slava to tell himself because a couple of bad elements don`t trust what I write. But the week has been good so far except on Tuesday at the plan with 12-15 x 800m gave only 6, 5 x 800m at that pace because Slava felt problems with calves after a lot of cycling. Then the easy runs went fine except he got some stomach problems and then a fine 15x 400m today at 69.8 sec average. Everything so far , so good!
The Wizard JS wrote:
Of course I can prove all of them!And if Canefis ( Slava) stays with me he will get his sub 2:20, will just take some time more.......
Is it even possible he can beat the Russian national record of 2:09 within some years? Even that of course looks to be a mission impossible today........but you never know for sure. An example of big improvement at marathon from 2:17 to 2:10 in five years time is the Swedish marathoner David Nilsson who I sometimes have chat with. The main cause of his great improvement looks to be his emphasis on LT training and sometimes in Ingebrigtsen style with double thresholds in a days training.
The Wizard JS wrote:
I just tell how it is, it`s not impossible over a long time .And Canefis has already shown in training that he has very good basic speed resources.
The Wizard JS wrote:
We will back off a little and do 20 x 400 at 71-72 sec......equal to 15:00 at 5 k and 2:24 marathon.
Maybe I will have to adjust the pace a little slower. The nearest future training will tell me.......
The Wizard JS wrote:
Slava is now back to the interval workouts. Today 20 x 400m at average 71.5 sec.
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",
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.
The Wizard JS wrote:
`Why Slava has a fragile left foot he has already told himself. It`s not because of the training system. And now I have a very clear picture of the right paces up to his present shape that we will work on with.
Merry Christmas to all readers ! ( Even the doubters, lol ))
- Magic Santa -
The Wizard JS wrote:
How did you think now?
I prescribed 15-20 x 400s at 75-76 sec and he thougt he ran 400s but in fact it was 424 m and then equivalent pace of 70.8-71.7 sec
Canefis wrote:
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.
From this week we will start easy easy to add double days in order to kick miles as high as I could hold with good recovery between quality sessions. 3-4 easy days will be between quality days and more precise recovery control.
Good luck and God bless us all and protect against injuries...