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Daniels Running Formula. The Definitive Wire.

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Aug 2020
7:20pm, 21 Aug 2020
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Matt Roberts Fitness guy. Dad played for Arsenal i believe
Aug 2020
9:36pm, 21 Aug 2020
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Matthew Roberts
Social Media Editor, Regular Contributor

Beginning life with us as Student Matt, he helped with our social media postings in between lectures. Upon university graduation, he became Grad Matt. When listeners backed us to give him a full-time job in our 2019 crowdfunding campaign, it was time to call Matt Roberts by his real name - although 'Stat Matt' is also gaining some traction. As well as live-tweeting Grand Slam draws at a speed that gives the rest of us headaches, Matt is a talented writer with an encyclopaedic knowledge of tennis, and he is now a much-loved member of the on-air team.
Aug 2020
9:49pm, 21 Aug 2020
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QUOTE: Oranj: @Kieren looking at your post on the page 53, you've posted your weight and you lost 5kg in that period. All other things being equal, that alone would've been enough to trigger your ~2 minute improvement, whatever training plan you were following.


- Agreed, according to the spreadsheet - that's as I mentioned on the same page :)

With that said, I wouldn't have lost the weight without the activity as I didn't want to calorie restrict. It is curious though whether the training itself has made me faster. I feel it's made me more durable and in a better place to increase the load.

The red plan was after basically starting from scratch in Feb so at my pace maybe there was not a significant stimulus to change / overload? I think that is why I am more interested to see what happens over the next 16 weeks on the Blue Plan
Aug 2020
9:55pm, 21 Aug 2020
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To follow on, I think that is useful information to have for anyone who wants to compare results from runners in different categories - say that shed a few pounds, are starting at the same PB, similar age / volume etc. Hopefully we might see a few more examples of before / after testimonials in this thread after a training block.
Aug 2020
10:31pm, 28 Aug 2020
4006 posts
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For anyone that doesn't have the book or might just require an easy to digest video, this series is really useful imo:

1. Rest Days


2. The Ingredients of Success


3. Principles of Training

Aug 2020
10:41pm, 28 Aug 2020
4007 posts
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More Jack Daniels:

5. Marathon Training Runs

6. Easy Pace

7. Can it be too easy

8. Threshold Training

9. Interval Training

10. Repetition Training

Aug 2020
10:41pm, 28 Aug 2020
34412 posts
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I've got a DVD of his where he talks about a bunch of stuff. Just love hearing him talk
Aug 2020
6:34am, 29 Aug 2020
122106 posts
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Looking forward to watching those later
Sep 2020
6:04pm, 27 Sep 2020
4012 posts
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A little update:

I am now completing week 6 of the Daniels Blue Plan (after first doing the red plan).

I feel like red plan was just building up my resilience. Blue plan is more enjoyable with some faster speed sessions and less intervals.

Still lighter than last time which can impact times. My weight has remained relatively stable recently at around 69kg and my 5K times have reduced a little further.

Times (as noted on p53):

July 10
weight 71.5kg
5K = 22:20. (red)

July 24
weight = 70kg
5K = 22:16 (red)

August 14
weight 69.6kg
5K = 21:35 (red)

September 11
weight 69.0kg
5K - 20:52 (blue - week 4 / 16)

I tried for sub-20 on Sept 25th but started with a strong tail wind and set out too fast (3:47 min/KM) to complete the first 1KM in 3:57. (First 200m with tailwind, then turn 180 and a slight climb into the headwind for 700m). Not long into the second KM, I blew up & paused to walk 7 times for the rest of the TT to finish in 22:37.

Maybe if I had guided pacing for 4:00 min/KM I might have just been able to dip under 20. I'll try that next time.
Nov 2020
2:18pm, 26 Nov 2020
4056 posts
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I got down to 20:20 over 5K with bodyweight about the same.

I had intended to then do JDs 5K training plan but decided to take a short rest, then start Marathon Training for which I'm using Hanson.

I enjoyed the JD Red & blue plans and might return to JD after the Marathon training. It would have been nice to get sub-20 and it might still happen soon. I just wanted to get some longer runs on plan to have a change of scenery.

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About This Thread

Maintained by GregP
Which it is the Daniels thread of the world. With links in the header and everything. It is also a good place for triathletes to hide if they've fallen (hopefully temporarily) out of love with doing three things in a half arsed manner and yearn to be able to try and just do one thing properly. Or at least to the best of their ability.

Like the old 'definitive' wire, only better. And less dead.

Herewith the Attackpoint spreadsheet: attackpoint.org

'Daniels Training Tables' sheet - aka 'the big spreadsheet': electricblues.com

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