2:19 on 70-80 miles per week.

Spaghetti & Meatballs wrote:

SUPERIOR COACH JS wrote:

Well........The very first runner I coached from 2:40 down to 2:27:30 in just 2 ½ months

I find it difficult to take someone seriously when they say things like this.

You do? Well, maybe so, but it`s true!

The Norwegian guy did 2:40 in Berlin 2014 and I coached him 2 ½ months from July to Berlin 2015 where he ran 2:27:30.

He trained quite good with aerobic work after 2014 to my coaching started , but he didn`t know how to best concentrate

his energy in the right quality training.

Jon Arne Gaundal NOR - This one ?

No, no, this one !

Kristian Ulriksen NOR 35659 Tromsø Løpeklubb M 02:27:30 02:27:45

Split times

5km 00:17:24

10km 00:34:58

15km 00:52:24

20km 01:09:54

HM0 1:13:42

25km 01:27:19

30km 01:44:3335km02:02:00

40km 02:19:51

Damn, that's a well-paced run.

I just found somebody, I don't think that's his runner, because in 2014 there is no norwegians with 2:40

Sorry! Even I sometimes forget )) He ran 2:40 in Frankfurt Marathon 2014 and 2:27:30 at Berlin 2015 . The Norwegian guy is Ulriksen. :)

Pacing on Point wrote:

Damn, that's a well-paced run.

He was coached by me … :) Perfect calibration ….. )) I told him before the race I

thought he could do 2:27:40 )) Very close, lol ….

split time of day time diff min/km km/h

5 km 10:18:19 00:18:09 18:09 03:38 16.53

10 km 10:37:00 00:36:51 18:42 03:45 16.05

15 km 10:55:03 00:54:53 18:03 03:37 16.63

20 km 11:12:59 01:12:49 17:57 03:36 16.72

Halb 11:16:55 01:16:46 03:57 03:36 16.69

25 km 11:31:37 01:31:28 14:42 03:46 15.93

30 km 11:51:33 01:51:23 19:56 04:00 15.06

35 km 12:11:26 02:11:17 19:54 03:59 15.08

40 km 12:31:42 02:31:32 20:16 04:04 14.81

netto 12:40:16 02:40:07 08:35 03:55 15.35

For some reason he ran much faster in few years, but why ? Couldn't find his old PB-s

SUPERIOR COACH JS wrote:

Spaghetti & Meatballs wrote:

I find it difficult to take someone seriously when they say things like this.

You do? Well, maybe so, but it`s true!

The Norwegian guy did 2:40 in Berlin 2014 and I coached him 2 ½ months from July to Berlin 2015 where he ran 2:27:30.

He trained quite good with aerobic work after 2014 to my coaching started , but he didn`t know how to best concentrate

his energy in the right quality training.

How much of that 12 1/2 minutes do you think was attributed to you? For instance, let's say he followed a guide from a book for those 2 1/2 weeks instead of following your guidance. What do you suspect his time would have been? How much of a difference did you actually make? If you believe it is anywhere close to 12 1/2 minutes then I cannot take anything you say seriously.

Just Some Numbers wrote:

OK, so my estimate is conservative and yours is optimistic. If we settle in the middle 31:40 = 2:27 and 31 = 2:24. At this point 2:24 would be a great for him. He ran 2:22 when he was in much better shape, and closer to a 30 minute 10k. He also, at this point, is lacking endurance and general fitness. A half marathon would tell us more and more than his planned 10 mile tune up race. Also, there really are no tricks/ magic to marathon training but I'll stay tuned. I still advise Phil to read "Inside A Marathon". That training has proven results with no mystery. the paces and mileage back to what he can do and he has a much better chance of reaching his goals. Also, go to Bob Hodge's site and read the training logs there.

31:40 is equivalent to 2:26 and 31:00 is equivalent to 2:23

In training there is not a big difference in paces to reach

2:19 compared to 2:15 ……. to run a 2:19 requires maxVO2 pace at 70 sec/ 400m and 3:09 min/ km at LT intervals, and to run a 2:15 it will take 68 sec/ 400 at maxVO2 pace and 3:03 min/ km at LT intervals. Phil is just lacking faster LT pace and the specific long run to be in time level with calculated competition time. He will be ready on CIM day. :)

Spaghetti & Meatballs wrote:

SUPERIOR COACH JS wrote:

You do? Well, maybe so, but it`s true!

The Norwegian guy did 2:40 in Berlin 2014 and I coached him 2 ½ months from July to Berlin 2015 where he ran 2:27:30.

He trained quite good with aerobic work after 2014 to my coaching started , but he didn`t know how to best concentrate

his energy in the right quality training.

How much of that 12 1/2 minutes do you think was attributed to you? For instance, let's say he followed a guide from a book for those 2 1/2 weeks instead of following your guidance. What do you suspect his time would have been? How much of a difference did you actually make? If you believe it is anywhere close to 12 1/2 minutes then I cannot take anything you say seriously.

If I had coached him only 2½ weeks it had really been a super magic coaching, lol )) It doesn`t matter

how much of that 12 ½ minutes I think was attributed to my training system. This coaching I did from a PB 2:40 a year before , down to 2:27:30 in just 2½ months , is a fact.

Not sure what you are talking about, we have a coach who is being cryptic and claims to have some kind of secret training method and you say I need to learn how to train? I point out proven methods such as the NAZ Elite program and the training logs on Bob Hodge's (

http://bobhodge.us/running-logs/

) site that show time tested methods that have worked for runner's with actual names and impressive pr's and I am the one who doesn't understand?

I do think the OP can run 2:19 on 70 -80 MPW with a more traditional training schedule. I am skeptical as to weather he can do it with this method, running only 60 MPW but I do wish him luck and enjoy reading about his journey. Right now we have a 31:40 10K runner who is good at running 20 x 400. He was a good runner some years ago but is pretty far off from his life time pr's. That's all we really know.

"My advice to you is to read the whole thread, stop jumping around so much and try to learn how to train."

SUPERIOR COACH JS wrote:

It doesn`t matter how much of that 12 ½ minutes I think was attributed to my training system. This coaching I did from a PB 2:40 a year before , down to 2:27:30 in just 2½ months , is a fact.

So he coached himself for 9 1/2 months and went from 2:40 to 2:27:30. Gotcha.

I assure you that it was not me who wrote that you would try to learn how to train, but can you imagine that there is now a low mileage training system that is at least as good as the NAZ Elite program ?

Spaghetti & Meatballs wrote:

SUPERIOR COACH JS wrote:

It doesn`t matter how much of that 12 ½ minutes I think was attributed to my training system. This coaching I did from a PB 2:40 a year before , down to 2:27:30 in just 2½ months , is a fact.

So he coached himself for 9 1/2 months and went from 2:40 to 2:27:30. Gotcha.

You must see what happened in just

the 2½ months I coached him . His PB:s were lowered from 4:19 to 4:09 at 1500m (without special 1500m training), 8:59 to 8:48 at 3000m , 1:14 to 1:11 at half marathon and 2:40 to 2:27:30 at marathon. If you think that is worth a "gotcha" I can let you do it. )) Cheers!

SUPERIOR COACH JS wrote:

Spaghetti & Meatballs wrote:

So he coached himself for 9 1/2 months and went from 2:40 to 2:27:30. Gotcha.

You must see what happened in just

the 2½ months I coached him . His PB:s were lowered from 4:19 to 4:09 at 1500m (without special 1500m training), 8:59 to 8:48 at 3000m , 1:14 to 1:11 at half marathon and 2:40 to 2:27:30 at marathon. If you think that is worth a "gotcha" I can let you do it. )) Cheers!

Look, a lot of us love this thread, but these are the things that get people going crazy with your posts.

If that runner ran those races the week or two before you stared coaching him, then yes, you could say your training brought all those results in 2 and a half months. It is clearly not the case with the marathon. You coached him to a dramatic improvement. Just drop the 2.5 months part.

Also, it leads to a bigger question. What happened after those 2.5 months? Did you keep coaching him? How are his times now?

SUPERIOR COACH JS wrote:

Spaghetti & Meatballs wrote:

So he coached himself for 9 1/2 months and went from 2:40 to 2:27:30. Gotcha.

You must see what happened in just

the 2½ months I coached him . His PB:s were lowered from 4:19 to 4:09 at 1500m (without special 1500m training), 8:59 to 8:48 at 3000m , 1:14 to 1:11 at half marathon and 2:40 to 2:27:30 at marathon. If you think that is worth a "gotcha" I can let you do it. )) Cheers!

Now you are back to claiming his 2:40 PR was set 2 1/2 months before his 2:27:30?You are dishonest and not someone that can be taken seriously.

You can go on STRAVA and check yourself what he did up to my coaching and then what he did during the 2½ months I coached him, and of course what he did last 4 years without me as coach.