Search found 54 matches

by KTJ
Sun Sep 22, 2013 12:48 pm
Forum: "Masters Talk"
Topic: 7 miles a day, 5 days a week, 16:XX 5K
Replies: 3
Views: 13499

7 miles a day, 5 days a week, 16:XX 5K

I posted this on LRC, but then realized I would have better luck getting my question answered on Tinman's site. Basically I wrote that last year I ran a 16:45 5K off of 60-70 hard miles a week (including intervals and tempos). This year, though, I've started developing hip and hamstring issues that ...
by KTJ
Thu Apr 26, 2012 10:11 am
Forum: "Coaching & Training Talk"
Topic: Looking for Advice/Feedback
Replies: 21
Views: 8011

Re: Looking for Advice/Feedback

[quote="ATimmins"] I have followed a few schedules and the best shape i have gotten into was based off of a standard tinman schedule. Nothing is black and white, but in general there is two phases in a tinman shedule.  Phase 1 is sometimes called the 10k phase but i like to think about it as the get...
by KTJ
Mon Mar 19, 2012 10:34 am
Forum: "Coaching & Training Talk"
Topic: Critiques Welcome!
Replies: 2
Views: 1412

Re: Critiques Welcome!

Are you planning on doubling?  Seems like pretty low mileage for a good half marathon.
by KTJ
Thu Mar 15, 2012 10:49 am
Forum: "Coaching & Training Talk"
Topic: achilles tendonitis
Replies: 17
Views: 5840

Re: achilles tendonitis

I second the eccentric Achilles stretches.  They've fixed my achilles issues in the past very quickly.  I also took Aleve a few hours before running.  The combination of the two was great.

Do a search for "eccentric achilles stretch."  There are youtube videos demonstrating how to do them.
by KTJ
Wed Nov 02, 2011 12:01 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

As I mentioned, I had good success doing this sort of training from June through mid-September, and ended up with a (post-collegiate) PR of 17:10.  HOWEVER:  starting in late September I felt I needed a little more race-pace focused training.  So, I began doing a more traditional program using a hyb...
by KTJ
Wed Sep 14, 2011 1:31 pm
Forum: "Coaching & Training Talk"
Topic: Tinman Tempo Pace
Replies: 12
Views: 11188

Re: Tinman Tempo Pace

Don't worry so much about the exact times.  Tinman, Daniels, et al, will tell you these are just suggested paces.  If you're feeling like crap, then back off.  If you're feeling great and the pace is too easy, feel free to speed it up a little.  A wise man once said, "Grasshopper not think Kung Fu, ...
by KTJ
Sun Sep 11, 2011 3:56 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

Quick update:  This training is working for me.  I ran a 17:10 on a hilly 5K course yesterday.  I ran this same race last year in 17:55!  With the exception of one interval workout I ran 2 weeks ago (mile repeats with some friends), I haven't run a timed workout of any sort since June.  Just 9-10 mi...
by KTJ
Wed Aug 31, 2011 2:07 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

If you're already spending the time to change clothes, run 30 minutes, shower, etc, why not stay out there a bit longer and run for one hour?  You'll double your mileage and it'll make a ton of difference come race day.  Lots of busy working stiffs (with spouses and kids) manage the time to run lots...
by KTJ
Fri Aug 12, 2011 3:59 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

Update:  I ran this way most of April and into May, but couldn't manage the pace very well.  Too frequently on days I felt good I'd end up running way too hard, then be trashed for the next few days.  Out of frustration I quit doing this and went back to conventional training.  I still remained at m...
by KTJ
Tue Apr 26, 2011 1:42 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

For two days in a row I've had "dead legs."  This morning I did 7 slow, untimed miles, and even stopped and <gasp> walked a couple of times.  I would have walked home but that would have made me late to work. I should note that I have either a cold or  bad seasonal allergies right now.  Have a lot o...
by KTJ
Mon Apr 25, 2011 8:34 am
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

I definitely over-extended myself on yesterday's 12 miler.  This morning I did my usual 2 mile jog and then started running at 7 minute"moderate" pace.  After a few miles of this it became apparent that I was struggling, so I slowed down considerably and finished up for 8 miles.  Lesson learned.  I ...
by KTJ
Sun Apr 24, 2011 9:50 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

[quote="incarnadine"]

I'm just fascinated that such a seemingly small weight difference as ten pounds is such a large projected 5k time gap.
[/quote]

Carry a 5 pound dumbbell in each hand for your next 5K and then you'll realize the impact of 10 pounds... 
by KTJ
Sun Apr 24, 2011 8:54 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

So today is Sunday, and I did my 'long' run of 12 miles.  First two miles were easy and untimed, and I did the next 10 miles at 6:52 average pace.  Some of the interior miles were in the 6:30 range.  Faster than I wanted to run, but I felt fine.  I ran 'comfortably hard' most of the way, but the las...
by KTJ
Sun Apr 24, 2011 6:13 am
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

I'm in 17:30 shape right now (hilly road courses).
by KTJ
Sat Apr 23, 2011 9:50 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 18274

Re: My experiment with all-moderate training

Good point, Tom.  For me, 'hammer' means *around* 6:10 pace, which I shoot for based on Tinman's charts, McMillan's calculator, etc.  It's not exact, but none of my running is.  That's the beauty of this program.  My tempo is 'comfortably hard' and is something I could do the next day if need be.  I...