Search found 43 matches

by runkona
Sun May 29, 2022 4:36 am
Forum: "Coaching & Training Talk"
Topic: Suggestions to improve
Replies: 1
Views: 1381

Suggestions to improve

I’m open to suggestions to improve my transition from 10k 42mins time to the Tinman half marathon running calculator 1:33:xx.
My stable is 4x1k cv, perhaps I increase it to 1200’s, or increase the reps from 4 to 6 1k.
My long runs are 2hrs
Thanks in advance
by runkona
Sun May 29, 2022 4:28 am
Forum: "Masters Talk"
Topic: 10k Pb 42:19 for a master
Replies: 0
Views: 1120

10k Pb 42:19 for a master

Phew, it’s the end of the day and still the lower hamstrings are tight as a violin string. I put it down to the Newton running shoes with those lugs. Normally on road Hoka is the default but I choose light weight and to force myself more fwd stance getting weight over the front to propel me along. I...
by runkona
Sun May 22, 2022 5:36 am
Forum: "Masters Talk"
Topic: A master's (55yo) comeback
Replies: 0
Views: 743

A master's (55yo) comeback

Update since my last posting back in April. Two mths later, a regular diet of treadmill cv Tuesdays, tempo Thursdays, long (3hr 90k, 31kph) bike ride Saturdays & long run Sunday's. I'm pleased to see my 1st 92-95% effort at race pace for half marathon that comes up in 7 days. It was a glorious sunny...
by runkona
Fri Apr 15, 2022 7:20 am
Forum: "Coaching & Training Talk"
Topic: Master returning but very disappointed
Replies: 0
Views: 1979

Master returning but very disappointed

Background Now 56 with 4yrs off from running Very deep experience in triathlon, running, cycling Last 12mths very solid cycling fitness no running Prior to retiring from triathlons, running 4yrs ago 5k 18:xx 10k 38:xx HM 1:24:xx 26.2 3:12:xx Vo2 running was 48 running treadmill for 4-5 weeks now, 3 ...
by runkona
Mon Sep 25, 2017 7:10 am
Forum: "Coaching & Training Talk"
Topic: Next challenge, 50kms = what riding a bike
Replies: 0
Views: 5920

Next challenge, 50kms = what riding a bike

Now having burnt some 3000calories running, just wonder what the equilavent would be riding a bike challlenge climbing some 4000 m over 235kms?
by runkona
Mon Sep 25, 2017 7:07 am
Forum: "Coaching & Training Talk"
Topic: 50k in 5hrs on treadmill using Zwift
Replies: 0
Views: 6142

50k in 5hrs on treadmill using Zwift

50k in almost 5hrs running. Not to shabby for a 52yo. Post script. On the same day of the Yurrabilla Ultra here in Adelaide South Australia & not able to be at the start line thought I might as well do my own and while at it make it a race vs the only other Zwift runner Facebook doing the same. A co...
by runkona
Wed Sep 20, 2017 7:32 am
Forum: "Coaching & Training Talk"
Topic: NPR: Film Chronicles The Road To The 2-Hour Marathon:
Replies: 0
Views: 6086

NPR: Film Chronicles The Road To The 2-Hour Marathon:

The documentary Breaking2 follows three elite runners as they attempt to break one of the most famous barriers in sport — maintaining 26.2 four-minute, 34-second miles.
http://www.npr.org/2017/09/20/552065782 ... pad&f=1008
by runkona
Sat Sep 03, 2016 4:05 am
Forum: "Coaching & Training Talk"
Topic: Master triathlete training input
Replies: 0
Views: 11887

Master triathlete training input

I'm 51 male with a 10 yrs triathlon short distance and mild permanent leg injury (drop foot) only a couple of marathons under the belt, I prefer HM for the best bang for buck time can give me. Of course triathlon training does eat into the spare available time. Interesting how one year the next how ...
by runkona
Sun Aug 14, 2016 4:57 am
Forum: "Coaching & Training Talk"
Topic: Twice a week CV intervals?
Replies: 4
Views: 12213

Re: Twice a week CV intervals?

The more research u do it will confirm 2xweekly
by runkona
Wed May 20, 2015 7:32 am
Forum: "Coaching & Training Talk"
Topic: Readiness and predictability to workload
Replies: 0
Views: 16583

Readiness and predictability to workload

An interesting thought, the next Time yo do your cv give a thought to your heat rate viability. Every interval hit the lap button, every repeat the same, for the idea is to track your heat rate recovery between sets. Over time your should see a pattern to a lower heart rate perhaps by 1-2 bpm. More ...
by runkona
Fri Dec 12, 2014 6:28 am
Forum: "Coaching & Training Talk"
Topic: supramaximal interval training for 10k
Replies: 5
Views: 8808

Re: supramaximal interval training for 10k

There is a general consensus that a period of speed endurance training in endurance-trained subjects leads to marked performance improvements during supramaximal and repeated high-intensity exercise lasting less than ~ 10 min. One study it was observed that after a 6-week program involving anaerobic...
by runkona
Wed Dec 10, 2014 6:12 am
Forum: "Coaching & Training Talk"
Topic: supramaximal interval training for 10k
Replies: 5
Views: 8808

supramaximal interval training for 10k

Can this be done? Or perhaps could be done?
by runkona
Sun Oct 05, 2014 1:40 am
Forum: "Masters Talk"
Topic: Running after Meniscus Surgery
Replies: 2
Views: 24652

Re: Running after Meniscus Surgery

I had the same. Not so bad in hindsight, of cause I too had the worry my running would be over but it wasn't. I followed the normal pt work for building up strength in fact cycling was the best as it is none impact. Steve shorter can confirm this. I would say it was the four week where I was back to...
by runkona
Sun Jul 27, 2014 7:49 am
Forum: "Coaching & Training Talk"
Topic: Book For Sale !!!
Replies: 49
Views: 59780

Re: Book For Sale !!!

[quote="Tinman"]
Thanks guys!
[/quote]

Tom may I Order one plse
by runkona
Tue Oct 29, 2013 6:16 am
Forum: "Coaching & Training Talk"
Topic: Workouts to Improve Lactate Clearing Rates
Replies: 2
Views: 5790

Re: Workouts to Improve Lactate Clearing Rates

Laid off from training for 3 mths finding a wave workout is useful to bolster or aka speed up my fitness to where it was, I'm right on the point now ready for racing helping me to focus on minute detail. I've enjoyed the change of pace