Wednesday in Phnom Penh - Running in Tokyo/Japan - Marathon/Clubs/Track Races2024-03-29T09:27:17Zhttp://runningintokyo.com/forum/topics/wednesday-in-phnom-penh?commentId=1117704%3AComment%3A100402&feed=yes&xn_auth=noMate, that's why we need you…tag:runningintokyo.com,2013-10-31:1117704:Comment:1002602013-10-31T12:02:49.132Zjuergen wittstockhttp://runningintokyo.com/profile/spiridon
<p>Mate, that's why we need you in Phnom Penh as well! the Cambodian students would love you!</p>
<p>Mate, that's why we need you in Phnom Penh as well! the Cambodian students would love you!</p> Juergen,
You are doing an awe…tag:runningintokyo.com,2013-10-31:1117704:Comment:1004852013-10-31T08:02:03.701ZOwain Vaughan Leweshttp://runningintokyo.com/profile/OwainVaughanLewes
<p>Juergen,</p>
<p>You are doing an awesome job in Cambodia! Developing a distance running culture and raising awareness for great causes! I salute you my friend! </p>
<p>Juergen,</p>
<p>You are doing an awesome job in Cambodia! Developing a distance running culture and raising awareness for great causes! I salute you my friend! </p> Hey mate, no, just know him f…tag:runningintokyo.com,2013-10-14:1117704:Comment:1004022013-10-14T12:17:59.826Zjuergen wittstockhttp://runningintokyo.com/profile/spiridon
<p>Hey mate, no, just know him from TV.</p>
<p></p>
<p>Hey mate, no, just know him from TV.</p>
<p></p> Juergen, do you have any cont…tag:runningintokyo.com,2013-10-14:1117704:Comment:1003992013-10-14T07:14:57.870ZOwain Vaughan Leweshttp://runningintokyo.com/profile/OwainVaughanLewes
<p>Juergen, do you have any contact with the Japanese commedian who tried out for the Cambodian olympic team and ran 2:30 at Beppu a couple of years ago?</p>
<p> </p>
<p>Juergen, do you have any contact with the Japanese commedian who tried out for the Cambodian olympic team and ran 2:30 at Beppu a couple of years ago?</p>
<p> </p> This is what they do in Hong…tag:runningintokyo.com,2013-05-06:1117704:Comment:989242013-05-06T11:32:18.397Zjuergen wittstockhttp://runningintokyo.com/profile/spiridon
This is what they do in Hong Kong!<br />
<br />
1500m pace: 4 x (600ms, 60 secs rest, 600ms, 60 secs rest, 300ms) 3 mins rest between sets<br />
<br />
Sounds tough, maybe two sets would be enough....
This is what they do in Hong Kong!<br />
<br />
1500m pace: 4 x (600ms, 60 secs rest, 600ms, 60 secs rest, 300ms) 3 mins rest between sets<br />
<br />
Sounds tough, maybe two sets would be enough.... Than you Juergen.
I will let…tag:runningintokyo.com,2013-04-26:1117704:Comment:988142013-04-26T00:14:09.967ZNary LYhttp://runningintokyo.com/profile/NaryLY
<p>Than you Juergen.</p>
<p>I will let you know.</p>
<p></p>
<p>Have a great day.</p>
<p></p>
<p>Nary</p>
<p></p>
<p>Than you Juergen.</p>
<p>I will let you know.</p>
<p></p>
<p>Have a great day.</p>
<p></p>
<p>Nary</p>
<p></p> Horwill style work-outs for r…tag:runningintokyo.com,2013-04-25:1117704:Comment:991002013-04-25T11:57:09.339Zjuergen wittstockhttp://runningintokyo.com/profile/spiridon
<p>H<font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">orwill style work-outs for runners at 10k/40-41 min. level.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">Not suitable for full marathon, but very efficient for all shorter distances. Great improvements can be made with little input of time, but work-outs are hard.…</span></font></font></p>
<p>H<font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">orwill style work-outs for runners at 10k/40-41 min. level.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">Not suitable for full marathon, but very efficient for all shorter distances. Great improvements can be made with little input of time, but work-outs are hard.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">800m pace: 2:40</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">4x200/40sec – 2x300+200/60sec, 40sec – 2x400/80sec. 100% recovery time.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">5 min. rest between sets.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">Rests seem long, but you need them!</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">Mile pace: 5:36</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">2x2x800 at 2:48, 2 min. between laps, 5 min. between sets.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">2 mile pace: 11:44</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">3x1200 at 4:24, 2 min. break.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">5k pace: 19:35</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">3x1600 at 6:16, 3 min. break.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">10k pace: 40:50</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">2x5000 at 20:25, 5 min. break.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">Half-marathon pace: sub 1:28</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">3x5000 (4 if you are really strong) at 21:15, 5-7min. break.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">Try to do all work-outs twice per month, taking one day rest after the shorter ones, two only after the two longest ones involving 5000s. Try for two consecutive months, then taper and race.</span></font></font></p>
<p style="margin-bottom: 0cm;"><font face="TakaoPMincho, serif"><font size="3"><span lang="en-US" xml:lang="en-US">You may think this is too <font size="3"><font face="TakaoPMincho, serif">difficult, but o<font size="3">nce you are over the first week <font size="3">- of th<font size="3">ree hard sessions <font size="3">- you will get used to it. R<font size="3">est days can be VERY easy, no running, gym, cycling o<font size="3">r a short jog. Make sure you are sharp for the hard days!</font></font></font></font></font></font></font></font></span></font></font></p> Here is the next homework! T…tag:runningintokyo.com,2013-04-15:1117704:Comment:964242013-04-15T07:41:55.140Zjuergen wittstockhttp://runningintokyo.com/profile/spiridon
<p>Here is the next homework! Though it seems only Nary is doing hers!<br/>5000m: 3x1600 at 5000m pace, Nary - 6:24, Vannarin: 6:56, Hem: 4:48<br/>Breaks should be short, about 2min, but watch the heat, drink enough!</p>
<p>Keep me posted!</p>
<p>Here is the next homework! Though it seems only Nary is doing hers!<br/>5000m: 3x1600 at 5000m pace, Nary - 6:24, Vannarin: 6:56, Hem: 4:48<br/>Breaks should be short, about 2min, but watch the heat, drink enough!</p>
<p>Keep me posted!</p> Excellent work by Nary, will…tag:runningintokyo.com,2013-04-06:1117704:Comment:963192013-04-06T10:29:47.126Zjuergen wittstockhttp://runningintokyo.com/profile/spiridon
<p>Excellent work by Nary, will think about training for Hem. He should probably include longer efforts at his half-marathon pace into his practice, for example 4x5000 in 16:40 with 2min rest for water and toilet. He could start by doing two of them, next week three, then try for four. Best on a measured road course, it would be pretty hard psychologically, on the track, also, the GPS works better if there are no turns, on the track, better switch it off...</p>
<p>He could also do 3x3000 in…</p>
<p>Excellent work by Nary, will think about training for Hem. He should probably include longer efforts at his half-marathon pace into his practice, for example 4x5000 in 16:40 with 2min rest for water and toilet. He could start by doing two of them, next week three, then try for four. Best on a measured road course, it would be pretty hard psychologically, on the track, also, the GPS works better if there are no turns, on the track, better switch it off...</p>
<p>He could also do 3x3000 in about 9:30-9:40, at least under 10min. These long work-outs need more recovery, but he still has to do two per week, and a long run of about 30k at an easy pace. The remaining days can be easy, best cycling, gym, or a 8-10k jog - don't push! If he takes short breaks (2min), 9:40 is good, if the breaks are longer, I would expect him to break 9:30. For the half, it may be better to stick to shorter breaks and simulate one longer effort, speed is not so important.</p> Friday April 5th, on treadmi…tag:runningintokyo.com,2013-04-06:1117704:Comment:964132013-04-06T10:00:21.744ZNary LYhttp://runningintokyo.com/profile/NaryLY
<p> Friday April 5th, on treadmill my speed work results. </p>
<div>Juergen has suggested: 4x200m at 40 sec/40sec rest</div>
<div>I did: 42sec; 42 sec; 41 sec and 41 sec, between 1 min slow jog.</div>
<div>Jog 5 min</div>
<div>2x300m at 60sec/60sec rest and 1x200m</div>
<div>Did: 62 sec, 62 sec and 41 sec</div>
<div>jog 5 min</div>
<div>2x4000m should be 80sec/80 sec rest</div>
<div>Did: 85 sec; 83 sec; with 90sec slow jog between.</div>
<div>Did 15 min warm up and 10min cool…</div>
<p> Friday April 5th, on treadmill my speed work results. </p>
<div>Juergen has suggested: 4x200m at 40 sec/40sec rest</div>
<div>I did: 42sec; 42 sec; 41 sec and 41 sec, between 1 min slow jog.</div>
<div>Jog 5 min</div>
<div>2x300m at 60sec/60sec rest and 1x200m</div>
<div>Did: 62 sec, 62 sec and 41 sec</div>
<div>jog 5 min</div>
<div>2x4000m should be 80sec/80 sec rest</div>
<div>Did: 85 sec; 83 sec; with 90sec slow jog between.</div>
<div>Did 15 min warm up and 10min cool down.</div>
<div>The overall speed average is 3:28/km.</div>
<div>What is the surprise for the speed work?</div>
<div>PS: Bunting would like to ask a training program for the next Half in PP for 1h10 or so.</div>
<div>Thanks.</div>