Search found 54 matches

by KTJ
Sat Apr 23, 2011 5:27 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 19941

Re: My experiment with all-moderate training

Thank you for the detailed reply, Tinman.  As usual, I take away a lot from your posts (as well as AP, Timmins, HRE, RXB, and the other frequent contributors). A few notes: 1.  I'm finding that I naturally take a couple of easier days per week.  One is obvious: my 45 minute Saturday run.  However, I...
by KTJ
Sat Apr 23, 2011 11:05 am
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 19941

Re: My experiment with all-moderate training

Thanks for the reply, AP.  I'll hold off from doubles for a while so that I don't over-do things.  My next race is a 5K in two weeks (May 7th).  Next week will be a normal week, and I will do the 3X1K on Friday to add a little zip to my legs.  I should probably add strides a few days a week, but I'v...
by KTJ
Fri Apr 22, 2011 2:34 pm
Forum: "Coaching & Training Talk"
Topic: My experiment with all-moderate training
Replies: 53
Views: 19941

My experiment with all-moderate training

Situation: 41 years old, male, trying to break 17 minutes for 5K using the all-moderate “Mike” approach.  I’m at 17:30 now. Background: Ran about 15:55 in college (don’t recall exact time) on the track on 40 miles a week.  Quit running when I was 20. Fast forward a few years: I’ve been doing a who’...
by KTJ
Tue Jan 11, 2011 12:42 pm
Forum: "Coaching & Training Talk"
Topic: Year-round training schedule
Replies: 13
Views: 9413

Re: Year-round training schedule

Thank you, RXB and  Tchcuk.  I was thinking of the same formula (CV/TT/LR), but wanted to confirm with the jury.  I do plan on mixing it up somewhat as well, to keep things interesting.  I should add that I'll do this most likely from March-November, so saying 'year-round' is a little inaccurate.  I...
by KTJ
Sun Jan 09, 2011 8:50 pm
Forum: "Coaching & Training Talk"
Topic: Year-round training schedule
Replies: 13
Views: 9413

Year-round training schedule

I’m looking for a training schedule that I can follow pretty much all year round, which will enable me to run “pretty well” from distances 5K up to a half marathon.  I’m a 41 year old working professional/dad/husband, etc.  My fastest days are behind me, but I’d still like to be able to drop a good ...
by KTJ
Sat Dec 18, 2010 4:29 pm
Forum: "Coaching & Training Talk"
Topic: Hypothetical for tinman, ap, etc
Replies: 56
Views: 18965

Re: Hypothetical for tinman, ap, etc

For a 17 minute 5K runner who is doing a three day rotation for the winter (and perhaps spring as well) I have a couple of questions:  What distance should the time-trial be, and at what pace should it be run?  I want to ensure that I'm ready to roll for some road races starting in March.
by KTJ
Thu Dec 02, 2010 10:05 am
Forum: "Coaching & Training Talk"
Topic: Piriformis Syndrome
Replies: 19
Views: 8000

Re: Piriformis Syndrome

I'm at my office, literally sitting on a baseball trying to work out the pain from this morning's run.  Any specific stretches or strength exercises you performed to speed up your recovery?

Thank you
by KTJ
Sat Nov 27, 2010 6:02 pm
Forum: "Coaching & Training Talk"
Topic: Piriformis Syndrome
Replies: 19
Views: 8000

Re: Piriformis Syndrome

Ron -- wanted to check the status of your piriformis.  Did you finally beat it?  I've been fighting with it for a month now.  I've tried a lot of glut/hamstring stretches, NSAIDs, reduced mileage and pace, but I don't think I've made progress.
by KTJ
Mon Oct 18, 2010 1:40 pm
Forum: "Coaching & Training Talk"
Topic: Hypothetical for tinman, ap, etc
Replies: 56
Views: 18965

Re: Hypothetical for tinman, ap, etc

How does this look as a plan for someone looking to run anywhere from 5K to half-marathon on a whim? M: hour moderate T: hour moderate W: 3 miles of 5K-10K work (ie. 8X800 @ 5K, or 3X1M @10K, 1 min rec = very controlled) T: hour moderate F: hour moderate S: hour moderate S: 90 minutes moderate/progr...
by KTJ
Sat Oct 09, 2010 2:39 pm
Forum: "Coaching & Training Talk"
Topic: CV: Less total distance, but quicker pace
Replies: 1
Views: 2295

CV: Less total distance, but quicker pace

I know CV is a popular "sweet spot" for doing threshold work, with most people doing 4-5 miles of work at this pace (ie. 7-8 X 1K at CV). I'm trying to get my 5K time down.  What are the pros/cons of doing a little bit less work, such as 3X1 mile, but at a quicker-than-CV pace?  For example, my CV p...
by KTJ
Sat Oct 09, 2010 2:28 pm
Forum: "Coaching & Training Talk"
Topic: Bad 5K race today -- what training element should I work on?
Replies: 7
Views: 5154

Re: Bad 5K race today -- what training element should I work on?

I followed everyone's advice for today's 5K.  My goal was the same as last month's 5K--17:30.  I ran even splits this time.  Extremely even.  All three miles were within a couple of seconds of my targeted 5:38/mile.

Got clobbered by a couple of Ethiopians like everyone else, but still a good time!
by KTJ
Wed Sep 22, 2010 5:02 pm
Forum: "Coaching & Training Talk"
Topic: Am I running too much on my "easy" days?
Replies: 10
Views: 4310

Re: Am I running too much on my "easy" days?

Tinman -- I definitely run slow on my easy days, usually around 8:30 pace (I'm in roughly 17:30 5K shape now).  I've worked up to these easy 10 milers and finish with tired legs, but barely sweating or breathing hard.  I don't get enough sleep, though.  Usually around 6 hours.  I'd love to get more,...
by KTJ
Wed Sep 22, 2010 4:44 pm
Forum: "Coaching & Training Talk"
Topic: Am I running too much on my "easy" days?
Replies: 10
Views: 4310

Re: Am I running too much on my "easy" days?

Thank you all.  I always like to hear what others are doing.  Perhaps I should mix things up some more.  I would like to get in more doubles.  It's tough for me to do, though.  Last spring I was able to double 2 days a week.  Now, busy family life dictates that I can't. Math -- I've got a few key ra...
by KTJ
Wed Sep 22, 2010 11:51 am
Forum: "Coaching & Training Talk"
Topic: Am I running too much on my "easy" days?
Replies: 10
Views: 4310

Re: Am I running too much on my "easy" days?

Thanks guys.  My long run is only around 12 miles.  If I run 14+ miles, I have a hard time recovering by the time my Tuesday CV rolls around. 

Does anyone else run 1 hour and 20 minutes on their "easy" days?
by KTJ
Wed Sep 22, 2010 9:43 am
Forum: "Coaching & Training Talk"
Topic: Am I running too much on my "easy" days?
Replies: 10
Views: 4310

Am I running too much on my "easy" days?

I’ve been doing the Tinman-style training for several months now (CV intervals, Tinman tempo, and longish run).  I’ve been trying to hit 70 miles a week.  No particular reason other than it averages out to 10 miles per day. Here is my question:  Am I running too long on my easy days?  An easy day is...