A few years ago, in a thread about doing 15x400m with 90 seconds rest, you wrote:
"If I was the coach the best pace should be 3 k pace or slightly over considering the rest is 90 sec. If using mile pace the workout is no longer an interval but instead goes over to become a repetition and therefore needs more rest between the reps, and then the main purpose is to just relax at mile race pace and 15 of them is then too much."
But now you are saying that Josphat ran 15x400m at mile pace with only 60 seconds rest. Which is it?
It's because Fat Jan is lying again, but of course you already knew that.
Josphat isn't doing idiotic "Dancan" training, and Fat Jan probably doesn't quite know exactly what Josphat is doing. So Fat Jan just fabricated this story, or maybe Josphat has gotten into the embellishment game himself. He didn't do that workout as described, though. No chance.
Now I have 10 days Easter vacation from my job and I will run a little more than usual. Nice.
My coached elite top runner Jsp had a last sharpening workout before next week running a race in USA again. This last main sharpening interval was really amazing , 15 x 400m @ 58-59 sec with 60 sec easy walk rest!👊💥👊 Last time he did the exact same workout was back in 2017. He is more than ready for the race. 😎🧙🏼♂️🖐
Now I have 10 days Easter vacation from my job and I will run a little more than usual. Nice.
My coached elite top runner Jsp had a last sharpening workout before next week running a race in USA again. This last main sharpening interval was really amazing , 15 x 400m @ 58-59 sec with 60 sec easy walk rest!👊💥👊 Last time he did the exact same workout was back in 2017. He is more than ready for the race. 😎🧙🏼♂️🖐
Now I have 10 days Easter vacation from my job and I will run a little more than usual. Nice.
My coached elite top runner Jsp had a last sharpening workout before next week running a race in USA again. This last main sharpening interval was really amazing , 15 x 400m @ 58-59 sec with 60 sec easy walk rest!👊💥👊 Last time he did the exact same workout was back in 2017. He is more than ready for the race. 😎🧙🏼♂️🖐
A few years ago, in a thread about doing 15x400m with 90 seconds rest, you wrote:
"If I was the coach the best pace should be 3 k pace or slightly over considering the rest is 90 sec. If using mile pace the workout is no longer an interval but instead goes over to become a repetition and therefore needs more rest between the reps, and then the main purpose is to just relax at mile race pace and 15 of them is then too much."
But now you are saying that Josphat ran 15x400m at mile pace with only 60 seconds rest. Which is it?
Well, I had set him up for 15 x 400m @ 63-60 sec with 60 sec rest as a last sharpening workout before his next race. But the guy is a real " monster" ( as Ghost1 use to express himself about great runners 😁) and he just went with the flow and did amazing 15 x 400m @ 58-59 sec and 60 sec easy walk rest! He never lies about his workouts outcome.He is now ready for a good race result soon.If he can stay away from severe injuries and keep good health I believe he can reach the highest world top. 🇸🇪🧙🏼♂️🇸🇪
You don't even know where "your" athlete is competing hahaha
What a silly comment.Of course I know when he has successfully been coached by me 9 years.It's in USA again and I will give a report of result and his comments after the race.🇸🇪🧙🏼♂️🇸🇪
This thread pure embarrassment for Jan. He try to coach my friend , lucky when Google this clown we find this thread to show what joke he is. Shame on Jan you con man.
In contrary to what you claim this thread is a very good one showing how a soon aged 65 former national elite runner after 25 years training back in good shape.The embarassment for harrasing and insulting me is all on yours behalf , and few others . As far as I know I don't coach your 'friend'. If I had, fast improvement had come...
Yesterday 20 x short hills 23-24 sec again . Soon will try the track.....
You don't even know where "your" athlete is competing hahaha
Fat Jan posted this on Mar 28. A race "next week" means the weekend of Apr 6-7. Which would almost certainly mean Cherry Blossom Ten Miler. There will definitely be an African contingent there. None of them coached by Fat Jan, though. Of course he can stalk social media, then spin up a bunch of lies to make it sound like he's in the inner circle.
This thread pure embarrassment for Jan. He try to coach my friend , lucky when Google this clown we find this thread to show what joke he is. Shame on Jan you con man.
In contrary to what you claim this thread is a very good one showing how a soon aged 65 former national elite runner after 25 years training back in good shape.The embarassment for harrasing and insulting me is all on yours behalf , and few others . As far as I know I don't coach your 'friend'. If I had, fast improvement had come...
Yesterday 20 x short hills 23-24 sec again . Soon will try the track.....
This is so tiresome...
You are not in good shape.
No one is harrassing you.
You coach Sammy Nyokaye and he has not improved in many years.
Soon the track. Yeah, like more than one year ago soon your new website.
In contrary to what you claim this thread is a very good one showing how a soon aged 65 former national elite runner after 25 years training back in good shape.The embarassment for harrasing and insulting me is all on yours behalf , and few others . As far as I know I don't coach your 'friend'. If I had, fast improvement had come...
Yesterday 20 x short hills 23-24 sec again . Soon will try the track.....
This is so tiresome...
You are not in good shape.
No one is harrassing you.
You coach Sammy Nyokaye and he has not improved in many years.
Soon the track. Yeah, like more than one year ago soon your new website.
Well, I told I'm training to be in good shape again.
Of course a few here harrassing me.
Sammy is now in the best shape ever according to the workouts he has done last months.Soon he will race again.
Soon track workouts in Trollhättan or Uddevalla when my Vänersborg lack track. Maybe I test the track in Södertälje( near capital Stockholm) tomorrow or on Tuesday ( I visit my son there) . On this track in Södertälje I ran my personal best at 5000m 14:20, now 37 years ago...... 🏃🇸🇪🧙🏼♂️🇸🇪
You don't even know where "your" athlete is competing hahaha
Fat Jan posted this on Mar 28. A race "next week" means the weekend of Apr 6-7. Which would almost certainly mean Cherry Blossom Ten Miler. There will definitely be an African contingent there. None of them coached by Fat Jan, though. Of course he can stalk social media, then spin up a bunch of lies to make it sound like he's in the inner circle.
A few years ago, in a thread about doing 15x400m with 90 seconds rest, you wrote:
"If I was the coach the best pace should be 3 k pace or slightly over considering the rest is 90 sec. If using mile pace the workout is no longer an interval but instead goes over to become a repetition and therefore needs more rest between the reps, and then the main purpose is to just relax at mile race pace and 15 of them is then too much."
But now you are saying that Josphat ran 15x400m at mile pace with only 60 seconds rest. Which is it?
Well, I had set him up for 15 x 400m @ 63-60 sec with 60 sec rest as a last sharpening workout before his next race. But the guy is a real " monster" ( as Ghost1 use to express himself about great runners 😁) and he just went with the flow and did amazing 15 x 400m @ 58-59 sec and 60 sec easy walk rest! He never lies about his workouts outcome.He is now ready for a good race result soon.If he can stay away from severe injuries and keep good health I believe he can reach the highest world top. 🇸🇪🧙🏼♂️🇸🇪
Running 15 x 400m @ 58-59 with 60 sec rest is of course a world top class interval. In fact there is "only " a need of 15-20 x 400m @ 60-61 sec with 60 sec rest in training to be close to the world records 1500m- 10000m. 🇸🇪🧙🏼♂️🇸🇪 Magic online running coach.
Fat Jan posted this on Mar 28. A race "next week" means the weekend of Apr 6-7. Which would almost certainly mean Cherry Blossom Ten Miler. There will definitely be an African contingent there. None of them coached by Fat Jan, though. Of course he can stalk social media, then spin up a bunch of lies to make it sound like he's in the inner circle.
Wrong guess! )) It's not Cherry Blossom.
OK, I can believe I was wrong on my guess. I didn't take time to check other races. So according to you:
1) Josphat is racing in the USA the week of Apr 1-7 (presumably traveling from Kenya a few days prior)
2) it's not Cherry Blossom, although attracts a similar field of international-caliber runners
3) he ran 15 x 400m @ 58.5 sec average, with 60 sec rest between (a workout that would be hard for a world medalist)
And all this is true? No lies this time? We'll see about #1 and #2 in just a few days.
You coach Sammy Nyokaye and he has not improved in many years.
Soon the track. Yeah, like more than one year ago soon your new website.
Well, I told I'm training to be in good shape again.
Of course a few here harrassing me.
Sammy is now in the best shape ever according to the workouts he has done last months.Soon he will race again.
Soon track workouts in Trollhättan or Uddevalla when my Vänersborg lack track. Maybe I test the track in Södertälje( near capital Stockholm) tomorrow or on Tuesday ( I visit my son there) . On this track in Södertälje I ran my personal best at 5000m 14:20, now 37 years ago...... 🏃🇸🇪🧙🏼♂️🇸🇪
I tested out the track in Södertälje today.Haven't run on track since a year ago when I visited here. The good news I tested to just very easy jog a km as warm up and I was surprised it was 5:50 min just jogging that easy. So soon I will try jogg this pace at firstly 5 km sustained and put in threshold intervals too and keep on the hill reps. To run my goal 20 min at 5000m I need e.g run 15x 400m @ 94 sec with about 60 sec rest.Looking promising to achieve really.🇸🇪🧙🏼♂️🇸🇪
In contrary to what you claim this thread is a very good one showing how a soon aged 65 former national elite runner after 25 years training back in good shape.The embarassment for harrasing and insulting me is all on yours behalf , and few others . As far as I know I don't coach your 'friend'. If I had, fast improvement had come...
Yesterday 20 x short hills 23-24 sec again . Soon will try the track.....
You coach Sammy Nyokaye and he has not improved in many years.
Well, Sammy has been in very good shape many times but has been very unlucky many times to be able to show his good shape.Now he has been training very good for longer time and soon he will race again. Today one of the last sharpening workouts and threshold 25x 400m @ 65-67 sec with 45 sec rest .He told it felt great and without struggling at all.Hope for a good race result this time.
I myself didn't run today due to a heavy snowfall came today and interupt springtime .....🇸🇪🧙🏼♂️🇸🇪
You coach Sammy Nyokaye and he has not improved in many years.
Well, Sammy has been in very good shape many times but has been very unlucky many times to be able to show his good shape.Now he has been training very good for longer time and soon he will race again. Today one of the last sharpening workouts and threshold 25x 400m @ 65-67 sec with 45 sec rest .He told it felt great and without struggling at all.Hope for a good race result this time.
I myself didn't run today due to a heavy snowfall came today and interupt springtime .....🇸🇪🧙🏼♂️🇸🇪
Where is Sammy racing?
If you don't say, perhaps you can answer the question of why you don't want to share where any of your "elite" athletes are racing? Seems like good faith for a coach.