Search found 39 matches

by runkona
Wed Apr 17, 2013 2:45 am
Forum: "Coaching & Training Talk"
Topic: Interpret my times vs Tinman Calculator
Replies: 3
Views: 2375

Re: Interpret my times vs Tinman Calculator

[quote="Jeff_D"] It's hard to say what you are 'lacking' without knowing more about you as a runner and your training. Issue could be that you are more of a mile type guy so you won't expect the same trend as a 10k-HM type runner. Additionally, its worthwhile to remember that the calculator predicts...
by runkona
Mon Apr 15, 2013 11:36 pm
Forum: "Coaching & Training Talk"
Topic: Interpret my times vs Tinman Calculator
Replies: 3
Views: 2375

Interpret my times vs Tinman Calculator

In the last 4 weeks I have done 5/10/21k If my distance is xx:xx...Tinman calculator predicts my as  10K.......13.1...........26.2 actual race 5k    18:02                                                    37:34    1:22:59    2:53:31 .................10k    38:50                                     ...
by runkona
Sun Apr 14, 2013 11:48 pm
Forum: "Masters Talk"
Topic: Wow sub 1:27…a 1:26:55!
Replies: 0
Views: 9637

Wow sub 1:27…a 1:26:55!

Wow sub 1:27…1:26:55! Last week a 10k 38:50 on some what small graded rise, if on a track it might have been a 38:15. Today not nearly a flat course but it sort of helped with a good amount of long flat sections, and so did holding back on the first 1/3rd of the course to be about the average race p...
by runkona
Mon Apr 01, 2013 4:10 am
Forum: "My Running"
Topic: PB vs training schedule
Replies: 15
Views: 21768

Re: PB vs training schedule

[quote="dkggpeters"] Tinman,  very interesting.  I always knew that running the correct paces/intensity was important but not to that extent.  Thanks for the info. For those whom have a hard time keeping interval paces in check you may want to consider doing them on a treadmill as you can control yo...
by runkona
Sun Mar 17, 2013 10:13 pm
Forum: "Masters Talk"
Topic: 5K Time Trial
Replies: 2
Views: 11292

5K Time Trial

for those reading this forum and this post: I've made some past posts concerning about working with the concept of using the TM methods and today I can pass on some praise once again. ;D At 47yo I had been prevented from running since Jan 09 when I qualified for Boston, that following year was when ...
by runkona
Mon Mar 11, 2013 6:07 pm
Forum: "Coaching & Training Talk"
Topic: The Marathon Thread
Replies: 15
Views: 8828

Re: The Marathon Thread

[quote="Tinman"] Schebo - I am sure you can overcome the problem you have experienced in marathon racing: bonking after 27km. I recommend that you train for marathons using only three paces: Easy (range), Marathon Pace (plus or minus 3%) and 2400m speed.  Avoid everything else. Use the 2400m as stri...
by runkona
Fri Dec 28, 2012 6:44 am
Forum: "Racing Talk"
Topic: Race report
Replies: 1
Views: 3946

Race report

Hi Tom, just a short 8.4k beach run day after Christmas. Pulled up at 31:57 on a soft'ish sand at low tide. So I guess if it was on the hard surface perhaps a more consistent 6:00/mile would be on the mark. amongst dodging the public and their dogs! Looking like more 6:00/mile is becoming a real pos...
by runkona
Tue Dec 04, 2012 9:54 pm
Forum: "Masters Talk"
Topic: Race updates and feedback.
Replies: 0
Views: 8750

Race updates and feedback.

FWIW, pleased with the lastest results just to hand. Despite the past week of low volume and specific testing for swimming - biking and running three days ina row for each decipline; testing run CV, bike FTP and the swim threshold. The past weekend the reward was a first place in a small sprint tria...
by runkona
Tue Nov 13, 2012 8:05 pm
Forum: "My Running"
Topic: Suggested training plan plse for running a 13.1 near 1:30's
Replies: 1
Views: 4206

Suggested training plan plse for running a 13.1 near 1:30's

The candidate profile: Male, 47, 185, 6-1, Run times: 26.2 3ys ago      3:17:xx 13.1 <6mths ago 1:27:xx 15K <6mths ago    59:59, 10K <6mths ago    38:15 CV's are currently    6:12 Threshold                6:24.0 Tempo                      6:45.0 MAF test < 7 days old holding HR 138-141 @ 6:42+/-5sec...
by runkona
Tue Aug 21, 2012 5:32 pm
Forum: "My Running"
Topic: Racing flats=sore calves?
Replies: 6
Views: 9607

Racing flats=sore calves?

has any one else had similar soreness. I'm using Acias Pirnaha's for 4-5 mths for mainly 5k-10k-15k racing or speed sessions and use regular training shoes for other sessions. I know i heel strike, but have been working on better foot planting. Perhaps I lose foot form when running a PR race 10k-15k...
by runkona
Sun Aug 19, 2012 3:24 pm
Forum: "Masters Talk"
Topic: 10k race another PR
Replies: 1
Views: 9765

10k race another PR

Well this was fun, looking at the watch during the run to see 6:00-6:09 pacing numbers on the watch. I had to remind myself to slow down knowing that I still needed to have something for the last 3k. Yesterday........................38:05,.ave HR166 .ve cadence  91 July          .......................
by runkona
Wed Aug 15, 2012 1:15 am
Forum: "Masters Talk"
Topic: Master runners if there is any doubt not to get help from Tinman
Replies: 1
Views: 10503

Master runners if there is any doubt not to get help from Tinman

....there isn't. I'm quiet the science guy to my training. I love numbers and I love seeing them in front on me. I work well have a plan and I work even better seeing the what lies on the horizon. I aspire to become a great athlete in my AG of 45-49 where I can qualify to enter the Hawaiian Ironman ...
by runkona
Mon Aug 13, 2012 3:14 am
Forum: "Coaching & Training Talk"
Topic: Bodyweight and performance
Replies: 28
Views: 13979

Re: Bodyweight and performance

"It's just normal Kenyan food — vegetables, spaghetti, ugali," said Wilson Kipsang, captain of the Kenyan marathon team. The national dish, ugali, is a corn mush made from cornmeal and water that has the consistency of mashed potatoes and almost no taste; Kenyans usually sop it into whatever else is...
by runkona
Fri Aug 10, 2012 5:26 pm
Forum: "Coaching & Training Talk"
Topic: Been out of the game for almost a year and a half. How to start up again?
Replies: 4
Views: 2852

Re: Been out of the game for almost a year and a half. How to start up again?

Im a master runner with a BQ. And just as I get my BQ I injury one kneee and then the other....20mths off. So after damage was done it was just riding my bike and no running. Well by the time the knee(s) were fixed. It was just a case of load and loads, miles and miles of low intensity running. desp...
by runkona
Fri Aug 10, 2012 5:17 pm
Forum: "Coaching & Training Talk"
Topic: Mile Repeats + 200's?
Replies: 24
Views: 10799

Re: Mile Repeats + 200's?

[quote="rycase"] Understood - a workout can be hard without it being a race like effort however. I do not understood the context of periodization as it pertains to the intensity of a workout. Are you saying that concepts of periodization have a correlation with training stress (ceteris paribus)  - i...