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

LateRunnerPhil wrote:

The Dirty Duck wrote:

Very nice, Phil. Not sure if you intended to say that it was a good idea to run the first K at 3:00 because it felt easy. I'm sure you know that the first K always feels easy unless you are way over your head. and that you'll run faster with more even splits on a flat course. If not, that should be welcome news to you.

There was a light-moderate tailwind during k1&k5, and headwind in the middle section. Might have mattered a good bit since I'm a tall guy weighing 160 lbs. Also solo race, so no drafting. Winner went out in 2:48 and averaged 2:58, but he had a bike directly in front of him pacing him so he could set the under 18 record.

3k: 3:12-3:06-3:00

5k: 3:00-3:13-3:16-3:23-3:02

3k & 5k same pace???

Something is wrong...

You tried to run 5k most probably too fast for your level... or 3K too slow...

This is happen with several scenarios:

1) ran too fast and got anaerobically by heart rate, but legs is still able to kick (lack of base)

2) ran too fast and got anaerobically by muscles limit (threshold) - lack of muscles (low LT level), but HR is still able to kick

3) ran too fast and got anaerobically by both LT limit and HR limit

Now Phil knows.

Can someone remind me the time reduction % for a solo time trial Tinman recommends to set paces?

flabsircise wrote:

Can someone remind me the time reduction % for a solo time trial Tinman recommends to set paces?

Bump

Bump

69%

Out of the loop. Phil used to be a regular on LRC and now he's totally vanished - what happened?

One TME and coach Tinman broke up he disappeared, apparently the hurt was too deep to bare.

People got really tired of his act that consisted of rampant denial and defending TME's and his own failures to reach stated goals.

I can't imagine him just taking time off and reflecting. I wonder what his new obsession is? Body building?

i also want to know what happened to LRP. i asked this in a different thread and it got promptly deleted. not sure what's so taboo about asking about a once-prolific poster on this site. his fervent devotion to tinman training was pretty entertaining

He has been off Strava since October and was somewhat inconsistent before that. Perhaps he stopped running.

What happened?

Wow I remember this thread lol what a flashback .

I'm following the Norwegian singles thread and sirpoc84, I assume he's going for some sort of sub 16 soon like Phil. Unfortunately he doesn't provide as much entertainment as he actually knows what he's doing it seems. Highly disappointed 😂 I assume Phil broke himself into pieces. He just didn't have a clue.

I remember I offered him free magic coaching but he didn't jump on the Dancan train. Stubborn guy who ran himself into injury disaster.🇸🇪🧙‍♂️🇸🇪Coach J.S

phil just wasn't disciplined enough to run his paces. he obsessed over different things like heart rate, trying to justify that he should be training much faster than his race results were saying

even with magic coaching, he would not have run prescribed paces. we have all worked with these people

still, i enjoyed his threads and following along on his journey.