Search found 39 matches

by runkona
Mon Sep 25, 2017 7:10 am
Forum: "Coaching & Training Talk"
Topic: Next challenge, 50kms = what riding a bike
Replies: 0
Views: 2332

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: 2474

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: 2221

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: 8546

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: 5900

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: 13229

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: 2378

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: 2378

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: 16715

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: 15121

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: 1612

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
by runkona
Mon Oct 28, 2013 6:46 am
Forum: "Coaching & Training Talk"
Topic: Workouts to Improve Lactate Clearing Rates
Replies: 2
Views: 1612

Workouts to Improve Lactate Clearing Rates

http://m.runnersworld.com/workouts/workouts-improve-lactate-clearing-rates And here http://maximumperformancerunning.blogspot.com.au/2013/04/my-secret-weapon-threshold-workout.html Found this article rather interesting, having had success with cv, and with another article that said HIT high intensit...
by runkona
Wed Jul 17, 2013 7:25 am
Forum: "Masters Talk"
Topic: Brilliant coaching by Tom
Replies: 8
Views: 18445

Re: Brilliant coaching by Tom

Well done to to you Kevin's and kudos to Tom .
by runkona
Fri May 10, 2013 4:42 pm
Forum: "Coaching & Training Talk"
Topic: Last Quality Workout before Boston
Replies: 12
Views: 4227

Re: Last Quality Workout before Boston

[quote="dkggpeters"] Quick update on Boston and I will post more later. Actual time 2:47:32 vs a goal of 2:48:00.  I could not be any happier.    Ran fairly even splits 1:23:31 first half and 1:24:01 second half.  Happy with the splits as the hills were were in the second half vs the downhills in th...
by runkona
Sat May 04, 2013 10:38 pm
Forum: "Coaching & Training Talk"
Topic: A testament to Tom
Replies: 1
Views: 1400

A testament to Tom

8) Tom, I just wish I was 10yrs younger now where I am. I just turned 48 (yuk!) only 2yrs left in my AG but super pleased to have a 13.1 race today just went under 1:24 by 2secs. My last HM was some 4wks ago 1:26:55.  Early this year  I made a blog post setting a goal wishing to go 1:25. Not so far ...