New Coros blog post re: Jakob's training

Khamis, for someone so opposed to anthropogenic RFS, electricity etc, you sure spend a lot of time posting on the internet using a device running on electricity. Are you trying to hurt your health? Or are you just so addicted to these devices and the internet like the rest of us?

I'm hardly on LRC, like what 1-2 hours per day??? And it's WiFi-free, screen LED attenuated, flicker light attenuated, GPS disabled, bluetooth disabled, location disabled what else??? HD 120Hz screen disabled, CPU Processor attenuating to 50%, what else??? Except electricity. My devices are so damn disabled and attenuated.......

I'm don't hate technology, but I'm very wary about it. Just enough to get by. For instance now they have WiFI 6, 6E, 7 LOL, but why do I need those nonsense???? I just stick to WiFi 4 or max 5 and disabled!!!!

They also have iphone 15 and 16 pro or whatever? I just stick to iphone 6 because iphone 5 has twice as high emitting power as iphone 6.

Why are people like this even allowed to speak this dummy. the thread is about Jacobs workout

Make since , I know he keeps these 400s/1000s workouts at lactate threshold which is like 3 or 4 , and it’s been said he raises the lactate on hills up to 8 or 9 mols so if his 5k effort is 3 or 4 mols then double that would be mile effort makes since to get up to 8 or 9 mills , I experimented with doing them at threshold effort and then mile effort and I can definitely say that I felt like I gained fitness on the mile effort compared to threshold which honestly felt very easy ,

What do you mean by seen him do mile effort , have you met him before and just another question when people say mile effort or mile pace what’s the difference isn’t it the same thing

hills are more difficult than flats, so you will be slower than mile pace on a hill, but still giving mile effort (based on things like heart rate and lactate)

The device you are posting from is enabled and you seem to be on LRC much more than 1-2 hours per day

I do them on a treadmill on incline, since its controlled I could do them exactly on mile pace. I prefer doing these workouts on treadmills as the pacing is very much controlled

Lactate isn’t linear like that. Not to mention they are cutting the distance(in about half) and doubling the rest.

The threshold do feel easy until the volume catches up to you after the first 16 or so. 200s at mile pace are the same way. First half dozen feel real easy. And then they start getting hard.

it would be sort of interesting to know what the balance is between mechanical stress(faster pace tends to be more impact stress) and the lactate levels (30/15s can give low lactate’s at fast paces) in terms of both aerobic development and efficacy improvements…

If it is controlled like on a treadmills would it be okay to go on mile pace , also what his recovery on those hill workouts .

What do you think if someone is substantially slower and is trying to do this jacobs 400m workout. Would it make since to do a timed 60 seconds on 5k effort and then 30 seconds rest or do the same workout but with a longer 400m because your 5k effort is substantially slower than Jacob and a longer rest because of the longer interval

My device I'm using is only electricity enabled, everything else is half or quarter-enabled like CPU core processor ability/speed/power, screen LED flicker, screen LED bluelight, and WiFi, bluetooth, GPS location, HD screen 120Hz completely disabled. You wouldn't be able to use my computer after using it for only 1min, you would balk at it and think it's severely damaged but it's not!!!

My total cumulative time online is 8 hours a day for work and other purposes. But for LRC it's only 1-2 hours a day duh!!!! I have a life to live did you know that???

Jakob has way lower lactate than that during his threshold sessions. Marius/ingebrigtsen tend to use a margin of safety to their threshold lactate, since it becomes lower once you get in supreme shape.

Nordas mentioned that Jakob did 10-12 x 1000m at 2:40 pace with 2.0 in lactate, when they were training together.

Once Leif Inge Tjelta started testning Jakob, he though there were something wrong with the measurements, since Jakob could run so fast with extremely low lactate.

Whether it’s talent or years of accumulated workouts like this or both, this is something that Bakken wrote about decades ago comparing the East Africans to the Americans who, at the time, did far less volume but with way more intensity. A well conditioned athlete can go closer to max before lactate starts to accumulate; that’s part of what being a good runner entails. Doing a high frequency and high volume of low level lactate exposure training like JI does would surely result in being able to run very close to max without producing any lactate at all.

He can sure go higher and faster without the illusion of Coros on his cells did you know that?

There is a slight nuance but I am pretty sure he is generating a ton of lactate but he is also clearing it so the the blood lactate remains somewhat low. The arguement was that the Kenyans were doing tons of this work (hour progression runs 3x/week) while at the time westerners were doing the 2 hard workouts and easy runs and missing out on the benefits of doing tons of this medium hard work.

It should be pointed out there have always been some guys who ran fast while claiming to do mainly work like this. See someone like Ron Clarke whose tough workout was 15-20k where supposedly it was mainly 5 mins with the last couple at 4:40-4:30. Now take all training reports with a grain of salt but that is in some ways just a different way to get ~60mins of sub threshold work. Same thing for a guy like Zatopek doing his 40x400 at paces slower than 10k(I have heard 75-80 depending on source)

They’ve been saying this since he was 16. If you say it long enough, eventually, the statement will become correct.

I think you’re missing the point. It’s based on a specific lactate level. Note that he likely also did 5x6 min with 2 min rest that morning. It’s all based on getting more work in at a specific effort that develops a certain stimulus but doesn’t destroy the athlete.