I took the trouble to go through your "training" since you started the thread. I think you are training really well to be the champion of running your local hill in August:
July 07/28/2023 - 16x80m
<...>
January 01/01/2024 - "went out for 2 hours 10 min on my feet easy walking/ jogging" 01/03/2024 - "5 X 1 min medium fast" 01/07/2024 - "20 x short fast hill reps with walking rest back to start" 01/09/2024 - "20 x short hill at moderate fast ( 26-27 sec)" 01/14/2024 - "20x short hill interval again (reps of 26-27 sec)" 01/20/2024 - "20xshort hill reps again , 26-27 sec average" 01/22/2024 - "20 x short hill interval" 01/30/2024 - "30 x short hill reps @ 25-28 sec and about 60- 70 sec easy walk back rest"
This was interesting; thanks for summarizing. As long as Jan isn't lying or spamming, I'm interested to read about his training, such as it is. As in, staying on topic for this thread that Jan himself started! And if he puts in the work then he deserves to see results.
As much as I dislike Ghost's fawning, he's on point about one thing, though -- Jan has no chance in hell of running sub-20 for 5000m unless he loses a lot of weight (fat). I'm in my late 50s, and maintaining a good weight is hard work.
Today I'm glad my cold is gone and I could do a 16 x short hill reps. No timing of the reps today, just good medium fast pace. ( by the way I'm not fat as you insinuate, I have just 4 kilos over normal weight, when I now train more I will drop them)
Glad to see my countryman Andreas Almgren ran his debut half marathon in 59:23 ( a Swedish and Scandinavian record) in Barcelona today. I send him a big congratulation! 🇸🇪🖐🧙🏼♂️🇸🇪
This was interesting; thanks for summarizing. As long as Jan isn't lying or spamming, I'm interested to read about his training, such as it is. As in, staying on topic for this thread that Jan himself started! And if he puts in the work then he deserves to see results.
As much as I dislike Ghost's fawning, he's on point about one thing, though -- Jan has no chance in hell of running sub-20 for 5000m unless he loses a lot of weight (fat). I'm in my late 50s, and maintaining a good weight is hard work.
Today I'm glad my cold is gone and I could do a 16 x short hill reps. No timing of the reps today, just good medium fast pace. ( by the way I'm not fat as you insinuate, I have just 4 kilos over normal weight, when I now train more I will drop them)
Glad to see my countryman Andreas Almgren ran his debut half marathon in 59:23 ( a Swedish and Scandinavian record) in Barcelona today. I send him a big congratulation! 🇸🇪🖐🧙🏼♂️🇸🇪
Jan, you seem very defensive about your weight.
You've been lying and boasting on this forum for about 5 years now, claiming to be an elite masters athlete. Relative to the standard of an ACTUAL elite masters athlete, you are hugely fat. That's just a simple fact.
And now you're saying that these tiny little trotting sessions you do are going to fix your weight problem? Without you needing to learn any self-control? If you actually believe this, you're delusional.
Today I'm glad my cold is gone and I could do a 16 x short hill reps. No timing of the reps today, just good medium fast pace. ( by the way I'm not fat as you insinuate, I have just 4 kilos over normal weight, when I now train more I will drop them)
Glad to see my countryman Andreas Almgren ran his debut half marathon in 59:23 ( a Swedish and Scandinavian record) in Barcelona today. I send him a big congratulation! 🇸🇪🖐🧙🏼♂️🇸🇪
And now you're saying that these tiny little trotting sessions you do are going to fix your weight problem? Without you needing to learn any self-control? If you actually believe this, you're delusional.
I'm not delusionel.And what you call ' tiny little trotting sessions" of 20-30 x 26-30 sec quite fast hill reps with about 60 sec rest is nothing easy done by most Masters runners. If I really were fat absolutely no chance I could have done this. I will run sub 20 min 5 k at latest in August World Masters Champs. This thread of course motivate me to max . I will succeed . 🇸🇪🧙🏼♂️🇸🇪
And now you're saying that these tiny little trotting sessions you do are going to fix your weight problem? Without you needing to learn any self-control? If you actually believe this, you're delusional.
I'm not delusionel.And what you call ' tiny little trotting sessions" of 20-30 x 26-30 sec quite fast hill reps with about 60 sec rest is nothing easy done by most Masters runners. If I really were fat absolutely no chance I could have done this. I will run sub 20 min 5 k at latest in August World Masters Champs. This thread of course motivate me to max . I will succeed . 🇸🇪🧙🏼♂️🇸🇪
And now you're saying that these tiny little trotting sessions you do are going to fix your weight problem? Without you needing to learn any self-control? If you actually believe this, you're delusional.
I'm not delusionel.And what you call ' tiny little trotting sessions" of 20-30 x 26-30 sec quite fast hill reps with about 60 sec rest is nothing easy done by most Masters runners. If I really were fat absolutely no chance I could have done this. I will run sub 20 min 5 k at latest in August World Masters Champs. This thread of course motivate me to max . I will succeed .
Jan, you can call yourself "wizard" all you want, but that doesn't make you any less fat. Even a fat guy can trot along briefly, as you do. Jan Stensson's "quite fast" is an utterly worthless yardstick, given how little credibility you have.
But if you're motivated by this thread, then bring it. Let's see what you've got. Earlier in the thread, you talked about how goals change, and when you're caught in lies and empty boasting, it's just because your goals changed. How convenient. We'll see if you use that excuse again this time. I'm sure you can invent another one.
I'm not delusionel.And what you call ' tiny little trotting sessions" of 20-30 x 26-30 sec quite fast hill reps with about 60 sec rest is nothing easy done by most Masters runners. If I really were fat absolutely no chance I could have done this. I will run sub 20 min 5 k at latest in August World Masters Champs. This thread of course motivate me to max . I will succeed . 🇸🇪🧙🏼♂️🇸🇪
The Magic Wizard 🧙🏼♂️
I have followed this thread for a while and I appreciate that you are now actually training and that you are not claiming that you will run sub 17:30 and it will be easy. I think that the goal of sub-20, while very ambitious, is more realistic. Serious question: I am puzzled by all these short hills, I understand the value of short hills for building strength and neuromuscular adaptation, but I have never seen a training program using them almost exclusively. Could you outline the approach you are taking to plan your training from now to August? When do you plan to introduce VO2 max an aerobic work? Have you planned intermediate target races to sharpen up? Any core strength routine? This is a serious question, please do not start with a tirade about the "magic" dancan system etc... Thanks.
I'm not delusionel.And what you call ' tiny little trotting sessions" of 20-30 x 26-30 sec quite fast hill reps with about 60 sec rest is nothing easy done by most Masters runners. If I really were fat absolutely no chance I could have done this. I will run sub 20 min 5 k at latest in August World Masters Champs. This thread of course motivate me to max . I will succeed . 🇸🇪🧙🏼♂️🇸🇪
The Magic Wizard 🧙🏼♂️
I have followed this thread for a while and I appreciate that you are now actually training and that you are not claiming that you will run sub 17:30 and it will be easy. I think that the goal of sub-20, while very ambitious, is more realistic. Serious question: I am puzzled by all these short hills, I understand the value of short hills for building strength and neuromuscular adaptation, but I have never seen a training program using them almost exclusively. Could you outline the approach you are taking to plan your training from now to August? When do you plan to introduce VO2 max an aerobic work? Have you planned intermediate target races to sharpen up? Any core strength routine? This is a serious question, please do not start with a tirade about the "magic" dancan system etc... Thanks.
On the subject of using hills as a training device do you remember the words of Seb Coe when he said "running hills is speed work in disguise."
The good thing about running hills is you lessen the pounding effect because there's much less trauma due to the gravity you have to deal with. In addition, you can get a really good cardiovascular workout running hills again without the trauma of running on the flat or downhill.
If J.S can lose weight by a significant amount, (currently 92kg/200 lbs), then sub 20 minutes might be possible. After al he was a 14:20 runner in his heyday, but the clock is ticking.
My own advice, for Jan, would be to do some intervals at four minute per kilometer pace (initially, and after a few weeks, working down to 3.30-3.45 per km, starting with short intervals not necessarily on the track from 200 to 300 and then building up to 400 and 500 meters, then eventually to 1000, on a marked circuit possibly on the road or on a trail.
He essentially has to get used to running at a pace of 330 to 4 minutes per kilometer. Impossible, probably, at 92 kg, but possible at 75kg or under for this 1.88cm (6.2), giant.
I'm not delusionel.And what you call ' tiny little trotting sessions" of 20-30 x 26-30 sec quite fast hill reps with about 60 sec rest is nothing easy done by most Masters runners. If I really were fat absolutely no chance I could have done this. I will run sub 20 min 5 k at latest in August World Masters Champs. This thread of course motivate me to max . I will succeed . 🇸🇪🧙🏼♂️🇸🇪
The Magic Wizard 🧙🏼♂️
I have followed this thread for a while and I appreciate that you are now actually training and that you are not claiming that you will run sub 17:30 and it will be easy. I think that the goal of sub-20, while very ambitious, is more realistic. Serious question: I am puzzled by all these short hills, I understand the value of short hills for building strength and neuromuscular adaptation, but I have never seen a training program using them almost exclusively. Could you outline the approach you are taking to plan your training from now to August? When do you plan to introduce VO2 max an aerobic work? Have you planned intermediate target races to sharpen up? Any core strength routine? This is a serious question, please do not start with a tirade about the "magic" dancan system etc... Thanks.
Well, my Dancan system has no hill training normaly. Why I now use it frequently is mainly because of 2 things 1) It helps me get in quite good shape quickly ( as a former national elite runner my " muscle memory" is very good and the hill reps gets my heartrate up without need to hold higher speed compared to flat surface to reach same heartrate) and 2) it's still too icy and snow here at my place to be able to run fast at flat surface. So, I will keep on with the short hill reps until snow and ice is gone. Then I will switch to my Dancan system with maxVO2 and lactate threshold intervals and easy steady runs.No core strength routine except some push ups and sit ups.
Today I ran 20 x short hill reps @ 24-27 sec . I was surprised the first rep went 24 sec when I tried to hold back and not go too fast in beginning.Good shape is coming up! 😎
My since longtime coached Kenyan elite runner Sammy Nyokaye had a very good threshold interval today and 12 x 1000m @ 2:49-2:53 min with 60 sec rest.Soon will be some races abroad....
Josphat Kipchirchir also prepares good now and even he will soon make a race outside Kenya.
If you are a reader looking for low fee topclass online coaching just send me a message......welcome! 🇸🇪🧙🏼♂️🇸🇪🖐
But yet he wants you to believe his magic ? Obviously his magic is worthless .
ghost can you please comment on why Jan states he is a great master runner but has not competed in decades? Very disrespectful to the athletes that actually are great ….
How can you call 2:49-2:53 1kms at altitude "threshold" work for Sammy? That's threshold work for a 60:00 half-marathoner.
Well, high altitude seems to not effect the East African runners born and living / train there the same as runners coming there for some few weeks/ months.In fact Sammy told this threshold interval felt very controlled and he didn't strain at all. His shape has grown alot last months and if a race in Europe now his training points to a sub 62 min half pb.🇸🇪🧙🏼♂️🇸🇪
How can you call 2:49-2:53 1kms at altitude "threshold" work for Sammy? That's threshold work for a 60:00 half-marathoner.
Well, high altitude seems to not effect the East African runners born and living / train there the same as runners coming there for some few weeks/ months.In fact Sammy told this threshold interval felt very controlled and he didn't strain at all. His shape has grown alot last months and if a race in Europe now his training points to a sub 62 min half pb.🇸🇪🧙🏼♂️🇸🇪
What will the next excuse be when Sammy fails to run sub 62?
How can you call 2:49-2:53 1kms at altitude "threshold" work for Sammy? That's threshold work for a 60:00 half-marathoner.
Well, high altitude seems to not effect the East African runners born and living / train there the same as runners coming there for some few weeks/ months.In fact Sammy told this threshold interval felt very controlled and he didn't strain at all. His shape has grown alot last months and if a race in Europe now his training points to a sub 62 min half pb.🇸🇪🧙🏼♂️🇸🇪
This is true for most Kenyans, but not all, because if you look at the personal bests for most Kenyans, the times they run in Nairobi are quite a bit slower than they run in Europe and other places for 5,000 and 10,000 meters. Just check W.A. profiles for confirmation.
You do get exceptions though and Geoffrey Kamworor's 27:01/10,000 at the Kenyan 2021 trials for Tokyo, in my book, was the most amazing 10,000 meter and altitude performance ever, surpassing all marks by a large margin. Kamworor had achieved 26:48 in Eugene Oregon a few years earlier at sea level.
Well, high altitude seems to not effect the East African runners born and living / train there the same as runners coming there for some few weeks/ months.In fact Sammy told this threshold interval felt very controlled and he didn't strain at all. His shape has grown alot last months and if a race in Europe now his training points to a sub 62 min half pb.🇸🇪🧙🏼♂️🇸🇪
This is true for most Kenyans, but not all, because if you look at the personal bests for most Kenyans, the times they run in Nairobi are quite a bit slower than they run in Europe and other places for 5,000 and 10,000 meters. Just check W.A. profiles for confirmation.
You do get exceptions though and Geoffrey Kamworor's 27:01/10,000 at the Kenyan 2021 trials for Tokyo, in my book, was the most amazing 10,000 meter and altitude performance ever, surpassing all marks by a large margin. Kamworor had achieved 26:48 in Eugene Oregon a few years earlier at sea level.
Correction : Kamworor ran 26:52.25 in 2015, Eugene, not 26:48. Monster Geoffrey, and modest to boot.
This is a serious question, please do not start with a tirade about the "magic" dancan system etc... Thanks.
Today I ran 20 x short hill reps @ 24-27 sec . I was surprised the first rep went 24 sec when I tried to hold back and not go too fast in beginning.Good shape is coming up! 😎
My since longtime coached Kenyan elite runner Sammy Nyokaye had a very good threshold interval today and 12 x 1000m @ 2:49-2:53 min with 60 sec rest.Soon will be some races abroad....
Jan, you were not a elite runner. You were a good sub-elite runner (roughly on the same level as an NCAA D1 college runner in the USA).
It sounds like your short practice trots are paying off, though? You're just so "elite" that you can't help going so fast! If they decide to add the 20m trot to the world masters games then you're all set. Maybe Matt London should enter as well.
I see that you couldn't resist adding some spamming, but that's just you being you. Great idea for Sammy to race abroad. Will you be paying for his travel again this time? (like you promised before, and lied about)
I ran times back in the - 80s equal to national elite standards. Of course not world top elite, but times then elite times. Among my best results an 18th place with 72 European contenders and the 1988 gold medal marathon winner at Olympics Gelindo Bordin