Of course I can, but the pace will be too slow still to be most effective.I will switch to my successful Dancan system in beginning of next year and then also mix in easy sustained runs of 20-60 min at a good pace.🧙♂️🇸🇪
But you have been training for 4 months already, Jan!
Haha! Try don't be so negative )) The Masters world champs will be next summer and plenty of magic time left. I will succeed! - The Magic Wizard J.S- 🇸🇪🧙♂️🇸🇪💯
But you have been training for 4 months already, Jan!
Haha! Try don't be so negative )) The Masters world champs will be next summer and plenty of magic time left. I will succeed! - The Magic Wizard J.S- 🇸🇪🧙♂️🇸🇪💯
Hilarious as always. Jan, I think your best event next summer will be the obesity contest. I'm sure you'll be getting plenty of practice over the winter. Forget the 20:00 barrier -- you should be aiming for 120 kg. You can do it!
Do you have any more fake promises for Sammy this year? Like the one where you lied about paying his way to race in Europe.
Haha! Try don't be so negative )) The Masters world champs will be next summer and plenty of magic time left. I will succeed! - The Magic Wizard J.S- 🇸🇪🧙♂️🇸🇪💯
Hilarious as always. Jan, I think your best event next summer will be the obesity contest. I'm sure you'll be getting plenty of practice over the winter. Forget the 20:00 barrier -- you should be aiming for 120 kg. You can do it!
Do you have any more fake promises for Sammy this year? Like the one where you lied about paying his way to race in Europe.
Maybe you didn't notice Sammy had a nasty accident in the end of last year and still try to come back in great shape? We will see what happens coming year and if I see he is ready to break our big goal 2:10 in the marathon I will gladly help him to get to a fast Europe race as Berlin or Valencia.His shape is coming good now and last special workout to Emmanuel before La Rochelle marathon tomorrow Sammy joined fine in a 45 x 1 min interval .
Om du är säker på din magic MR Magic ska vi ( bet on it) ?
Jag kommer springa 5000m Herrar 55-59 o målet är 16:39
om jag slår dig med mer än 4 minuter du betalar mig 1000kr annars ger jag dig 1500 kr
Translation:
"If you are sure of your magic MR Magic shall we ( bet on it) ? I will run 5000m Men 55-59 and the goal is 16:39 if I beat you by more than 4 minutes you pay me SEK 1000 otherwise I give you SEK 1500"
Om du är säker på din magic MR Magic ska vi ( bet on it) ?
Jag kommer springa 5000m Herrar 55-59 o målet är 16:39
om jag slår dig med mer än 4 minuter du betalar mig 1000kr annars ger jag dig 1500 kr
Jag är naturligtvis säker på att du inte slår mig med mer än 4 minuter. Jag antar vadet! ( translation:i'm of course sure you don't beat me with more than 4 minutes. I agree the bet ! ) .
But how can it be a bet when you are anonymous? LoL 😂 😁🇸🇪🧙♂️🇸🇪🖐
Du skulle ha frågat innan du tog vadet 😏hoppas du verkligen komma igång med träning . Jag skulle vara glad att betala dig 1500 SEK - oroa dig inte , jag vet vem du är och förhoppningsvis ses vi Augusti 2024
ska vi post vår träning varje veckan - lite extra motivering ?
Du skulle ha frågat innan du tog vadet 😏hoppas du verkligen komma igång med träning . Jag skulle vara glad att betala dig 1500 SEK - oroa dig inte , jag vet vem du är och förhoppningsvis ses vi Augusti 2024
ska vi post vår träning varje veckan - lite extra motivering ?
Translated:
"You should have asked before taking the bet 😏 do you really hope to start training. I would be happy to pay you SEK 1500 - don't worry, I know who you are and hopefully I'll see you in August 2024 should we post our training every week - a little extra motivation?"
Du skulle ha frågat innan du tog vadet 😏hoppas du verkligen komma igång med träning . Jag skulle vara glad att betala dig 1500 SEK - oroa dig inte , jag vet vem du är och förhoppningsvis ses vi Augusti 2024
ska vi post vår träning varje veckan - lite extra motivering ?
Hehe! Your Swedish is far from the best and I guess you use Google translate?Anyway this bet you proposed is of course impossible if at least I don't know who you are )) You are welcome to post your daily and weekly training here. I post mine.Cheers! The Magic Wizard J.S, Coach J.S.🙏🖐🧙🏼♂️🖐
I'm still on it and it feels great to be able to run this quite fast even if still in intervals at age 64. Today this evening did 10 x 1 min medium fast and 2 min walk rest + 5x 30 sec fast with 1 min easy walk rest and then I finished off the workout with 5 x 20 sec fast hill reps.
I do a similar workout (without the hill reps at the end). Mine is more like 4x300m (90sec recovery) and 4x150m (60sec recovery). Pace is sub-6min/mile for the 300m reps and sub-5min/mile for the 150 reps.
I consider this to be an 800m workout. I'm curious to see how you change this workout for the 5k as your fitness progresses.
On Sunday it will be interesting to follow Emmanuel Oiaulo, the elite runner in 'Team J.S' in Kenya. He will race La Rochelle marathon in France . He does all the quality work I design with the group and then trains alone at the easy runs.
It was very interesting to follow Emmanuel Oliaulo's race today (you should learn how to spell the names of athletes you coach).
He was with the lead group and was unable to respond in the final stages.
Sad to see a 2:08 man finishing fifth in 2:11.
"The magic man always delivers 👋🧙♂️🇸🇪", right Jan?
On Sunday it will be interesting to follow Emmanuel Oiaulo, the elite runner in 'Team J.S' in Kenya. He will race La Rochelle marathon in France . He does all the quality work I design with the group and then trains alone at the easy runs.
It was very interesting to follow Emmanuel Oliaulo's race today (you should learn how to spell the names of athletes you coach).
He was with the lead group and was unable to respond in the final stages.
Sad to see a 2:08 man finishing fifth in 2:11.
"The magic man always delivers 👋🧙♂️🇸🇪", right Jan?
45x1' the week before the race...
Unbelievable.
Oliaulo ran 2:11+ which is respectable. He uses a hybrid system, Kenyan, + Nyokaye, with bits of DanCan. He gets salary from Kenyan prisons. I think $300 per month or more + perks. If he lives on site everything is free, including food/accommodation. He'll get a pension unlike most Kenyans.
Until Coach JS can get his weight down to <75kg, or less, no point in even addressing this topic. Jan is 94kg today, for a height of 1.87cm.
Ha ha the same could be said about your English - men hur vi pratar spelar ingen roll . Det som är viktig är hur fort vi springer. Idag var det en timmes lätt löpning 12 km totalt och på eftermiddagen 30 minuter på motioncykel.
Ha ha the same could be said about your English - men hur vi pratar spelar ingen roll . Det som är viktig är hur fort vi springer. Idag var det en timmes lätt löpning 12 km totalt och på eftermiddagen 30 minuter på motioncykel.
At least I write in English... maybe you should try? 😉
On Sunday it will be interesting to follow Emmanuel Oiaulo, the elite runner in 'Team J.S' in Kenya. He will race La Rochelle marathon in France . He does all the quality work I design with the group and then trains alone at the easy runs.
It was very interesting to follow Emmanuel Oliaulo's race today (you should learn how to spell the names of athletes you coach).
He was with the lead group and was unable to respond in the final stages.
Sad to see a 2:08 man finishing fifth in 2:11.
"The magic man always delivers 👋🧙♂️🇸🇪", right Jan?
45x1' the week before the race...
Unbelievable.
Well, Emmanuel did a very good close race. He just followed in the leading group and if the winning time had been around 2:08 I'm sure he had been close. The winner and second place 2:10: 49. , third and fourth 2:10:53. .. and then Emmanuel 5th place in 2:11:04 . A very close race with first five runners within 15 seconds. The 45 x 1 min fast @ half marathon pace with 1 min easy between is a very good sharpening marathon workout I have used before when big marathon wins . It's the last sharpening workout 7-10 days before the race and very effective and still don't too demanding. Have been used by Canova in his successful marathon coaching and many top marathoners e.g the Portuguese Pinto ( winner of London marathon)
Today free from work and a sunny but cold day with snow as surface I went out for a long run/ walk of almost 2 hours. The reps I ran between 1-4 min and finished with 5 reps in a short hill near my home. A good day. 🙏🖐🧙♂️
It was very interesting to follow Emmanuel Oliaulo's race today (you should learn how to spell the names of athletes you coach).
He was with the lead group and was unable to respond in the final stages.
Sad to see a 2:08 man finishing fifth in 2:11.
"The magic man always delivers 👋🧙♂️🇸🇪", right Jan?
45x1' the week before the race...
Unbelievable.
Well, Emmanuel did a very good close race. He just followed in the leading group and if the winning time had been around 2:08 I'm sure he had been close. The winner and second place 2:10: 49. , third and fourth 2:10:53. .. and then Emmanuel 5th place in 2:11:04 . A very close race with first five runners within 15 seconds. The 45 x 1 min fast @ half marathon pace with 1 min easy between is a very good sharpening marathon workout I have used before when big marathon wins . It's the last sharpening workout 7-10 days before the race and very effective and still don't too demanding. Have been used by Canova in his successful marathon coaching and many top marathoners e.g the Portuguese Pinto ( winner of London marathon)
I'm on the fence, with this one, 45 times 1 minute fast is around 15km of running, but with the 1 mins easy brings the km to significantly more ...how many km, total? 90 mins of running total? Around 25km? Guessing here ...based in averages...
Well, Emmanuel did a very good close race. He just followed in the leading group and if the winning time had been around 2:08 I'm sure he had been close. The winner and second place 2:10: 49. , third and fourth 2:10:53. .. and then Emmanuel 5th place in 2:11:04 . A very close race with first five runners within 15 seconds. The 45 x 1 min fast @ half marathon pace with 1 min easy between is a very good sharpening marathon workout I have used before when big marathon wins . It's the last sharpening workout 7-10 days before the race and very effective and still don't too demanding. Have been used by Canova in his successful marathon coaching and many top marathoners e.g the Portuguese Pinto ( winner of London marathon)
I'm on the fence, with this one, 45 times 1 minute fast is around 15km of running, but with the 1 mins easy brings the km to significantly more ...how many km, total? 90 mins of running total? Around 25km? Guessing here ...based in averages...
Thanks for updating.
Yes, the total 45 min fast running @ about 2:50 - 2:53 min/ km pace will give just sub 16 km total of fast running.