LateRunnerPhil - Tinman Training Through Summer to 5k PR in Sep (Goal ~15:30)

phil, people are coming in and roasting you because they believe you're punching a 1-way ticket to misery and injury. You're coming back all defensive explaining how they're wrong. Do you see how pointless that is? Stop writing god damn paragraphs of defensive explanations about how you're exceptional and regular training principles do not apply to your (clearly broken) body

why are you running 10min tempo before TT and than running TT at 97%?

wouldn't 3k TT at 100% be better?

Absolutely headless this LRP! What you are doing right now is the absolute opposit to

what real correct training is all about. You are breaking down instead of building up.

Stop being stubborn if you want to see any progression. You don`t have to be a pro coach

like me to easy see you are digging your own deep hole.

I like this type of thread where people are willing to put up there training and take all the criticism that comes along with that. You clearly have some talent shown from your quick progression. I would say most posters are trying to save you from mistakes that a lot of new runners makes, it's up to you how much you want to listen.

Someone else mentioned it, why don't you hire Tinman to actually coach you? I know you said you are following the layout of one of his plans, but it would be hugely beneficial for him to give you paces and workouts.

"I've only been running for 2.5 years, got plenty of improvement left. A 16:15 5k isn't fast, even in my age group."

WTF lol?

Very few people can run that. I have run 18:33 but it took me years to get there.

jecht wrote:

"I've only been running for 2.5 years, got plenty of improvement left. A 16:15 5k isn't fast, even in my age group."

WTF lol?

Very few people can run that. I have run 18:33 but it took me years to get there.

It's all relative - compared to general population, it's indeed quite fast. But compared to top runners, it's slower than their tempo/threshold pace. Compared to the best runner in my country, my paces are 30-35s/k SLOWER. He does 5 mile tempos in 4:50/mi, 8+ mile tempos in 5:00/mi, week after week in training and barely breaks a sweat.

There are so many runners out there that are still so much better than me. So I just gotta keep trying my best, working hard, and hopefully I will improve more and more, even if runners like him are completely out of the reach.

And yes, I did 2.5 years of consistent running, starting with ~15 mpw - but I've ran a bit before, and done a decent amount of cycling/swimming/weight training. I'm not sure how much it helped, since in running, my legs were weak and my HR was maxed out at 20 min 5k just 2.5 years ago, but I seem to be able to handle large training loads better than people who only ran for 2.5 years.

SuicidePace wrote:

I like this type of thread where people are willing to put up there training and take all the criticism that comes along with that. You clearly have some talent shown from your quick progression. I would say most posters are trying to save you from mistakes that a lot of new runners makes, it's up to you how much you want to listen.

Someone else mentioned it, why don't you hire Tinman to actually coach you? I know you said you are following the layout of one of his plans, but it would be hugely beneficial for him to give you paces and workouts.

Talent isn't talent. I had no base endurance/ability when I started, and my body also couldn't handle any pounding. My first walk-stop-runs were extremely slow. Had to spend many years to build endurance with swimming/cycling and prepare the body for pounding with 1-2 jogs or walks/week.

Where I have talent, is that I had natural speed, up to 400m (strong anaerobic system), and I respond extremely well and fast to training stimulus. I never thought I'd be able to go on a 2h bike ride or 1 hour run. I never thought I'd be able to run a sub 20 5k. But I didn't give up, got myself in the right environments, met the right people and communities and got better and better. I did two 2-week solo training camps in Portugal the last years, and one 6-week in Florida, how many non-elite athletes are doing that? I'm mentally strong from running just by myself all the time, and by doing the same track workout, 4-5x1k+4x200 66 weeks in a row, all by myself. I may not have the VO2MAX/talent to become world class, but I work quite hard to build my endurance.

I agree that Tinman coaching would be even better. But I'm saving that for when I'm on an even higher level, say low 15 5k, to get to a sub 15 5k. Right now, I'm still improving on my own by using his philosophies, his personal coaching will be my ace in the pocket.

LateRunnerPhil wrote:

This is prescribed to me for the 3k TT (copyright Tinman):

- 80-minute run including a ...

-------------------------------------------------------------------

- Run slowly for 10-15 minutes, and then run...

- 10-minutes @ tempo pace

(5k pace + 45-seconds per mile or + 28-seconds per km) +

- Jog 3-minutes, and then run...

- 3-km at 97% effort to test your current maximum aerobic power.

- Be sure to run the first 1000m of the test conservatively so that you have success.

3k warm-up in 3:40/k, then 3k TT. What's 97% effort? No idea, I'll start 3:10/k and then try to pick it up. Does that sound reasonable?

Please do that exactly as it was "prescribed" or even faster, as you suggest.

I can't wait to read your explanations as to why you blew up but it was all for the greater good and Tinman is God.

Kipchogefan wrote:

why are you running 10min tempo before TT and than running TT at 97%?

wouldn't 3k TT at 100% be better?

And he won't reply to you, I wonder why.

Well........this is just a crazy attitude towards perfect training for you Phil. It`doesn`t matter if you succeed your goals now, this way to train through injury is just so headless.

Jan Stensson , Coach JS wrote:

Well........this is just a crazy attitude towards perfect training for you Phil. It`doesn`t matter if you succeed your goals now, this way to train through injury is just so headless.

At least your invisible runners have 100% success in your invisible world.

I`m afraid you will never come that far to be coached by Tinman. And that you have been on training camps abroad in Florida and Portugal is a matter of able to afford it, nothing special with that.

Tabernac wrote:

Jan Stensson , Coach JS wrote:

Well........this is just a crazy attitude towards perfect training for you Phil. It`doesn`t matter if you succeed your goals now, this way to train through injury is just so headless.

At least your invisible runners have 100% success in your invisible world.

Well......if you check up at Facebook you get proof that I coach really good elite runners.

And from the 1st of July I will start to coach/advice one of the greatest runners in history! :)

- Humble Bee )) -

Phil, what do you do to correct your imbalances?

Do you know what of your muscles are weak?

Maybe physiotherapist should help you find it?

Shin splints are signals of muscle imbalances, especially glutes or hamstrings.

How much is your max squat and deadlift?

Sorry man, you’re being a lunatic. Just hire Tinman. You’re not a spring chicken and you don’t know what you’re doing. You are serious and passionate enough to warrant hiring a coach who will protect your from yourself.

Also a smaller thing, but your PRs are what you run in marked, official races. Time trials or conversions do not count. Everyone adheres by this.

Jan Stensson , Coach JS wrote:

Tabernac wrote:

At least your invisible runners have 100% success in your invisible world.

Well......if you check up at Facebook you get proof that I coach really good elite runners.

And from the 1st of July I will start to coach/advice one of the greatest runners in history! :)

- Humble Bee )) -

Nei Jan, han har rett.

Du er en svindel som trener.

THOUGHTSLEADER wrote:

Sorry man, you’re being a lunatic. Just hire Tinman. You’re not a spring chicken and you don’t know what you’re doing. You are serious and passionate enough to warrant hiring a coach who will protect your from yourself.

Also a smaller thing, but your PRs are what you run in marked, official races. Time trials or conversions do not count. Everyone adheres by this.

I have no issue with somebody considering a time trial as their PR, as long as they are not a professional and as long they are not looking official accredidation, records, etc. Conversions certainly do not count.

fgkyuk wrote:

Jan Stensson , Coach JS wrote:

Well......if you check up at Facebook you get proof that I coach really good elite runners.

And from the 1st of July I will start to coach/advice one of the greatest runners in history! :)

- Humble Bee )) -

Nei Jan, han har rett.

Du er en svindel som trener.

Du gömmer dig bakom en anonym pseudonym. Kontakta mig så skall vi träffas och jag visar dig bevis för att allt jag sagt här är sanning. ( You hide behind a pseudo. Contact me and we will meet and I will prow to you that everything I have told here is truth and nothing but the truth. ;)

I should say if it’s on a track or a sanctioned course I might be more liberal. GPS no chance.