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.
.....and then easy jog total 45 min @ 4-5 min/ km gives about 9-11 km more and then 90 min @ about 16 km+ (9-11 km) = 25-27 km total distance.
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)
Oh, I agree that Emmanuel ran a good race. He just didn't run anything like what you predicted. You say that with you all runners improve.
Well, Emmanuel has won this race in 2:08 when not following dancan. Today he was 5th in 2:11
Well, I think you know no runner runs personal bests at every race ? He ran to try for the win , he was close. He will run faster than 2:08 in the future.The Kenyans mainly run to get as much pricemoney as possible, not mainly to run a fast time or personal best. 🧙♂️
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)
Oh, I agree that Emmanuel ran a good race. He just didn't run anything like what you predicted. You say that with you all runners improve.
Well, Emmanuel has won this race in 2:08 when not following dancan. Today he was 5th in 2:11
That's not improvement.
It was a tactical race won in 2:10:49, with E.O. 5th in 2:11:04, just 15 seconds behind. The Africans ran as a group, tactical, so E.O. ran well, but caught out at the finish.
La Rochelle is E.O's favorite race, having been a past winner and having won quite a few euros there in the past which set him up for life basically, because he was able to set up some kind of house business or building a house in Kenya.
I was right there in Kericho last year with Sammy and at the training camp where E.O trains and met the man himself but he's very quiet and doesn't give a lot of information. I think he's a Maasai if not mistaken.
Well, I think you know no runner runs personal bests at every race ? He ran to try for the win , he was close. He will run faster than 2:08 in the future.The Kenyans mainly run to get as much pricemoney as possible, not mainly to run a fast time or personal best. 🧙♂️
Once again, I think he ran a good race. Just nothing like what you said he would.
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.
.....and then easy jog total 45 min @ 4-5 min/ km gives about 9-11 km more and then 90 min @ about 16 km+ (9-11 km) = 25-27 km total distance.
25-27km of quality seems overkill to me within 10 days of marathon, but if wrong I stand corrected. I always thought cutting mileage would be more profitable.
.....and then easy jog total 45 min @ 4-5 min/ km gives about 9-11 km more and then 90 min @ about 16 km+ (9-11 km) = 25-27 km total distance.
25-27km of quality seems overkill to me within 10 days of marathon, but if wrong I stand corrected. I always thought cutting mileage would be more profitable.
It's not a very tough sharpening workout. Fast pace only in reps of 1 min and half marathon pace . They recover quick from it and 7-10 days of very easy running makes them more than ready for the big goal , the marathon race. I always use this last sharpening workout to my elite marathoners and so far winners in Valencia and Nice-Cannes and four of them at times of 2:07 - 2:10. . 🇸🇪🧙♂️🇸🇪The Magic Wizard J.S.
25-27km of quality seems overkill to me within 10 days of marathon, but if wrong I stand corrected. I always thought cutting mileage would be more profitable.
It's not a very tough sharpening workout. Fast pace only in reps of 1 min and half marathon pace . They recover quick from it and 7-10 days of very easy running makes them more than ready for the big goal , the marathon race. I always use this last sharpening workout to my elite marathoners and so far winners in Valencia and Nice-Cannes and four of them at times of 2:07 - 2:10. . 🇸🇪🧙♂️🇸🇪The Magic Wizard J.S.
You didn't coach the winner of Valencia, nor the winner of Nice-Cannes. And none of your runners has run faster than 2:14
It's not a very tough sharpening workout. Fast pace only in reps of 1 min and half marathon pace . They recover quick from it and 7-10 days of very easy running makes them more than ready for the big goal , the marathon race. I always use this last sharpening workout to my elite marathoners and so far winners in Valencia and Nice-Cannes and four of them at times of 2:07 - 2:10. . 🇸🇪🧙♂️🇸🇪The Magic Wizard J.S.
You didn't coach the winner of Valencia, nor the winner of Nice-Cannes. And none of your runners has run faster than 2:14
Stop with those lies.
Yoy keep on with your dravel.... of course I coached them all. No other coach in the world is capable of that coaching I did in 2-3 months with the winners of Valencia and Nice-Cannes . Mengich I coached to a 2:10 debute and a second marathon in 2:08 . Duncan Maiyo I coached to a 2:09 best and a 5th place in Great North half at 1:02 ....2 min after winner Mo Farah!.l also adviced/ coached a Kenyan winner of the Marrakech marathon( I"m not 100% sure it was Marrakesh) in 2:06.
Today a heavy snowfall. I bought some spikes to put on my running shoes to get a good grip .Even that no chance for faster running in the snow so I ran just slow in reps of. 10 min + 8 min + 6 min + 4 min with easy walk between 4 min . A total of 40 min.i'm more determind to succeed now and now two days in a row with running. And I"m proud the awful heavy snowfall didn't stop me from going out for a run. I will soon alternate with my community gym treadmill. I plan soon to test how far I can run on the treadmill at 4 min/ km. Tomorrow I work late so it will be a day off and next run on Thursday then. Take care out there running fellows! Cheers! 🙏🖐🧙♂️🇸🇪
Could you please write in English as most readers here understand ? Swedish is a very small language not many understand.I translate this time: " a.m almost an hour running 11,3 k ....p.m half an hour on the treadmill , 9% incline 4 k pace. HR. 130 " . I guess of course you meant it was half an hour on the treadmill with 4k of that half hour at faster pace......
You didn't coach the winner of Valencia, nor the winner of Nice-Cannes. And none of your runners has run faster than 2:14
Stop with those lies.
Yoy keep on with your dravel.... of course I coached them all. No other coach in the world is capable of that coaching I did in 2-3 months with the winners of Valencia and Nice-Cannes . Mengich I coached to a 2:10 debute and a second marathon in 2:08 . Duncan Maiyo I coached to a 2:09 best and a 5th place in Great North half at 1:02 ....2 min after winner Mo Farah!.l also adviced/ coached a Kenyan winner of the Marrakech marathon( I"m not 100% sure it was Marrakesh) in 2:06.
Yes Jan, and you keep right on lying, like the scumbag you are.
You didn't coach the winner of Valencia, nor the winner of Nice-Cannes. And none of your runners has run faster than 2:14
Stop with those lies.
Yoy keep on with your dravel.... of course I coached them all. No other coach in the world is capable of that coaching I did in 2-3 months with the winners of Valencia and Nice-Cannes . Mengich I coached to a 2:10 debute and a second marathon in 2:08 . Duncan Maiyo I coached to a 2:09 best and a 5th place in Great North half at 1:02 ....2 min after winner Mo Farah!.l also adviced/ coached a Kenyan winner of the Marrakech marathon( I"m not 100% sure it was Marrakesh) in 2:06.
No you didn't. Take the Valencia winner, for example. You sent a training plan to his team mate. His team mate says he followed it. You have zero evidence that the Valencia winner followed that plan.
Someone who knows him, in Kenya, asked him and he said he didn't follow your plan.
Njaaa det är bra med svenska:) spelar mig ingen roll om de andra på let’s run kan vara jag tränar. Jag ser att du är lite mer motiverad bra. Idag var det 40 minuters öppning 7 km och 20 minuter på motioncykel sedan på eftermiddag var det 30 minuter löpband träning på 9 % stigning
Yoy keep on with your dravel.... of course I coached them all. No other coach in the world is capable of that coaching I did in 2-3 months with the winners of Valencia and Nice-Cannes . Mengich I coached to a 2:10 debute and a second marathon in 2:08 . Duncan Maiyo I coached to a 2:09 best and a 5th place in Great North half at 1:02 ....2 min after winner Mo Farah!.l also adviced/ coached a Kenyan winner of the Marrakech marathon( I"m not 100% sure it was Marrakesh) in 2:06.
No you didn't. Take the Valencia winner, for example. You sent a training plan to his team mate. His team mate says he followed it. You have zero evidence that the Valencia winner followed that plan.
Someone who knows him, in Kenya, asked him and he said he didn't follow your plan.
You are nothing but a liar.
You give false information ! Vincent personally contacted me and his words after his Valencia win " Thank you! Your coaching really helped me.... " I still have his message saved.. I appreciate this very much that he thanked me after his big win running 2:07:38 in Valencia marathon 2016. 😉😉😉😁😁😁🧙🏼♂️
Yoy keep on with your dravel.... of course I coached them all. No other coach in the world is capable of that coaching I did in 2-3 months with the winners of Valencia and Nice-Cannes . Mengich I coached to a 2:10 debute and a second marathon in 2:08 . Duncan Maiyo I coached to a 2:09 best and a 5th place in Great North half at 1:02 ....2 min after winner Mo Farah!.l also adviced/ coached a Kenyan winner of the Marrakech marathon( I"m not 100% sure it was Marrakesh) in 2:06.
No you didn't. Take the Valencia winner, for example. You sent a training plan to his team mate. His team mate says he followed it. You have zero evidence that the Valencia winner followed that plan.
Someone who knows him, in Kenya, asked him and he said he didn't follow your plan.
You are nothing but a liar.
.
.......and you wrote they were team mates. They were not! When Vincent won Valencia he was in Run Fast management( same as then Sammy) and his then real close buddy and training partner Mike had no manager at the time. 😲😲😲
