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Re: Tinman Runners Update

Posted: Tue Sep 17, 2013 12:31 pm
by Tinman
I had 4 runners in that race in the top 9, and Kevin was 8th as the masters runner. The times were 31:12, 31:40, 33:21, and 33:43. The 31:12 runner was 30:36 on a course in Southern California 7 weeks earlier. The 31:40 runner ran 14:40 for 5,000m on the track in June in Portland, Oregon. My guess is the course was half a minute slower than a faster course that had no hills or wind. On a good course, I am in sure Kevin is in sub-33 minute 10 km form now.

The Plaza 10km road race in Kansas City is big event, too.

Re: Tinman Runners Update

Posted: Tue Sep 17, 2013 12:42 pm
by dkggpeters
Tinman,  That says a lot about you as a coach.  Congrats on 4 excellent performances from your coached runners.  Congrats to the runners as well.

Re: Tinman Runners Update

Posted: Tue Sep 17, 2013 3:35 pm
by Tinman
http://www.kcrunningcompany.com/results ... ow=results# M

Athletes I coach:

3rd overall: Javier Ceja: 31:12.9 (3rd) (25 years old... graduate student)
4th overall: Justin Garard: 31:40.0 (4th) (collegiate coach)
8th overall: Kevin Miller: 33:21.3 (age 51 - almost age 52)
9th Geovanni Propoca 33:43.7 (26 years old graduate student) (he's running with a bad back, due to a recent car accident)

The winner was a Kenyan who ran 30:55.

Tom (Tinman) Schwartz

Re: Tinman Runners Update

Posted: Tue Sep 17, 2013 4:38 pm
by dkggpeters
I'm amazed and intrigued with the new method coach is using to build endurance. Lower mileage, but more frequent sessions of endurance building (all moderate)... pretty cool. We'll see how it progresses into the fall!
I am interested to see how this works out for you as well.

I read an article a few years from our rivals in high school cross country in which they did a similar method with pretty good success.  They didn't train this way when we competed against them but a few years later.  They went on to win the 4A Sectionals in Southern California.

http://www.coacheseducation.com/xc/jack_farrell_2_nov_01.htm
http://www.coacheseducation.com/xc/jack_farrell_june_02.htm

I like the comment "Never steal from tomorrow. Runners who run themselves into the ground periodically in training probably set back their over-all progress."

Re: Tinman Runners Update

Posted: Wed Sep 18, 2013 6:52 pm
by efahl
[quote="Tinman"]
8th overall: Kevin Miller: 33:21.3 (age 51 - almost age 52)

The winner was a Kenyan who ran 30:55.
[/quote]So, let's age grade that result:

M51 at 33:21 = 92.8%WR = 28:55 open equivalent...

So, in my mind, Kevin actually won the race by two minutes.

Re: Tinman Runners Update

Posted: Wed Sep 18, 2013 8:59 pm
by Tinman
I just read the Jack Farrell articles, and he's got a good approach to building the aerobic fitness component for his runners. He mentioned some key points that align with min: base fitness is built or lost all the time. I base mine on my coach from the last 1970s, who was a Lydiard fan from the early 1960s. My coach said, in a nutshell, that you lose what you don't use, and since your cardio-vascular fitness, along with learning how to run relaxed, was more important than anything else. He said anyone can develop speed but few can hold it for long (a Lydiard tenet, no doubt). My Mick always said that you should be able to run 2 hours, if you are a serious runner, without strain. If you can't, you aren't aerobically fit enough. He wasn't trying to have young runners do that, but he said we should be able to do it if necessary. Farrell talks about not pushing so hard that you burn up and can't run the next day. That's MODERATION, a Lydiard and Bowerman tenet that I too believe in so strong. I just don't see the benefit of killing yourself with hard workouts. Sure, if you survive you can get fit in a hurry, but you can't hold that fitness for long and you tend to get injured, chronically fatigue, sick, and you lose the ability to dig deep in races.

Re: Tinman Runners Update

Posted: Fri Sep 27, 2013 6:37 pm
by Tinman
Tore Axelsson, from Sweden, won the 5000m race in Oslo Wednesday evening at the famed Bislett stadium. It was cool (4 degrees Celsius or 39.2 degrees Fahrenheit), and nobody was close to him. Tore was disappointed the anyone of ability ran last weekend in the Oslo Marathon, Half-Marathon, or 10km race. Tore said to me that he's the type of runner that needs competition - it fires him up and he runs harder - so his 16:36 was as fast as he could run alone. He's aiming for the World Veterans track meet in Brazil next month. Kudos to Tore for keeping the fight going. Who says 55 is too old, not Tore!

Re: Tinman Runners Update

Posted: Sun Oct 06, 2013 1:51 pm
by Tinman
Just got word that Kevin Miller ran 15:51 for 1st place in the USATF Masters National 5km Road Race Championship in Syracuse, New York. I saw pictures of other runners on Facebook who were drenched: I know it rained therefore. Kevin said in a quick email that he was age-graded as second overall.

Re: Tinman Runners Update

Posted: Sun Oct 06, 2013 9:49 pm
by Tinman
http://www.leonetiming.com/2013/Roads/F ... lMen13.htm

I coach Kevin and Ron who were eighth and 13th overall - both of whom I am proud!!!

Re: Tinman Runners Update

Posted: Mon Oct 07, 2013 1:53 am
by kevinm
My original strategy was to hold back the 1st mile and hit around 5:05, and then race according to how I felt. I took a slight risk and made a slight adjustment based on the circumstances that developed during the race. A lead group of 8 runners we're closely bunched together just in front of me, so I decided to try and tuck in behind them (there was a slight headwind), and went through the mile in 5:00.  I thought for a while, I might be able to hold it, but it was a bit to much, and I slowed in the 2nd half more than normal. There were a couple of large puddles that required us to run wide to stay dry, and a little foot slippage from the wet pavement, which probably cost a few seconds. But, perfect conditions don't happen very often, and the race was a good one. I think Tom has me in a good place right now, and one of these races, I'll bust one open.

Kevin

Re: Tinman Runners Update

Posted: Mon Oct 07, 2013 12:54 pm
by torres
:) Kevin you must be at your very best? 15.51 at 52 years that is respect! I am impressed!

Tore Axelsson
Sweden

Re: Tinman Runners Update

Posted: Mon Oct 07, 2013 3:29 pm
by TexNav
Great work guys, and always very motivating!

Re: Tinman Runners Update

Posted: Sat Oct 12, 2013 2:16 pm
by efahl
[quote="Tinman"]
Just got word that Kevin Miller ran 15:51 for 1st place in the USATF Masters National 5km...[/quote]

Then later...

[quote="kevinm"]...one of these races, I'll bust one open.[/quote]

Yeah, riiight.  ;)

Re: Tinman Runners Update

Posted: Sat Oct 12, 2013 2:44 pm
by Tinman
Tore Axelsson is flying from Sweden to Brazil tomorrow for the World Veteran Championship. Between air flight and auto travel it is a 33 hour journey. Tore ran a last key workout today well. His first of three races is on the 17th; it is an 8  cross race . After that is a 10000 m race on the track, followed by a half-marathon road race. We are both excited the races. I know Tore is fit and ready!

Re: Tinman Runners Update

Posted: Sun Oct 13, 2013 10:01 pm
by Tinman
Congratulations to Javier Ceja who set the Kansas State half marathon record today. He ran one hour six minutes and 51 seconds.