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Topics - Tinman

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1
"Coaching Talk" / Dave Burns - Call me
« on: April 05, 2014, 10:54:34 AM »
Dave -

You school email server is not working. You asked what training to prescribe for Josette today, and I have responded multiple times since last night to no avail. Call me and I'll lay out what to do today. You have my number. If not, send me a private message through The Run Zone.

Thanks,

Tom (Tinman)

2
"Training Talk" / Tinman's Training for the Week of 17-23 March, 2013
« on: March 24, 2014, 08:17:50 PM »
Mon - 60' @ 295 watts. Heart rate in the low 130s (my max is 174). Felt easy! 1,134 Calories burned. I used 4% grade.
Tue - 45 minutes, including a warm up (just over 300 watts) and 10 cycles of 40 seconds faster, 20 seconds slower. I started at 85% of VO2 max and finished at 105% of VO2 max. Not that, in terms of breathing or aerobic stress, but  good workout for increasing leg strength and neuro-muscular power.

Wed - 60' @ 305 watts - so an effort between easy and moderate. HR was 32 on average. 305 watts is equal to approximately 21.9 miles per hour, which is equal to 8.76 miles per hour running (35.25 km/hr). In running terms, this is 8.76 miles per hour, which is 6.85 minutes per mile (6:51 per mile or 4:15/km).

Thur - OFF. I volunteer to read to students at the elementary school where my son attends. I read one-on-one with students, and teach them how to read better. I am a licensed elementary education (and physical education) teacher, so I have a background that affords me a skill-set that gives back to the community. The students sure enjoy having someone teach them how to read fluidly! By time I get home, I have my son to take care of, clients to take care of, and a house to clean. I do most of the house and child care, since my wife is up before 6 am and doesn't get home until about 5:30 pm. She teaches PE - and she's really amazing at it! - and works in the after-school program, which takes 2-3 more hours. She pretty beat when she gets home. There's no rest for her, except when she gets home, so I try to do as much as I possible can around the house. I've learned to really work efficiently and fast to get everything done. I want everyone to know that I care about them, and I do my best to improve the quality of their lives. I find there is a reciprocal effect in-play; others benefit from my contributions and care, and I go to bed feeling good about my day. I feel that giving my "heart" to others is a worthwhile endeavor. I compare that to my time working as a radiology tech, for years, where I worked for people in organizations that used people like they were consumables. I worked in over 30 hospitals as a travel radiology tech, and I've learned a lot. Mostly, I've learned how to treat people- like they are your family, not something to be used for personal gain. I truly cherish, now, the few managers or supervisors, for whom I worked, that treated me with dignity, and my co-workers. I admired them. I wanted to be like them. I wanted to make life better for other people because of them. They are my role models, in terms of leadership. I focus on what they did, as I move forward in life. When I worked on my MBA, I was able to write some really good papers, and the big reason was I have a diverse background. I experienced both bad and good (sometimes great) leadership. I know what it feels like to be used by the bad managers, like a pawn on a chess board. I also know what it's like to be treated like family, which the good managers and supervisors did!

Fri - 30 minutes easy (305 watts) at 1320 heart rate. Felt strong! I did a bunch of step-ups/downs in the evening, so that my leg power tomorrow will be much higher. There's a neural effect of doing strength exercises that associate well with the motion of the sporting activity one does!

Sat- 30 minutes warm up, progressing from 280 watts (easy) to 370 watts (a tempo effort). I averaged 324 watts. I burned 613 Calories. I covered 9.1 miles @ 2% grade. I felt fairly good, though mentally tired from a hard week. Then, I cycled 15' at a hard effort. The first half (7.5 minutes) was at CV effort (90% of VO2 max), which was about 410 watts. The second-half was at Aerobic Power effort (95% of VO2 max), which today for me was 461 watts. I average 437 watts. I am sure that I could have cycled 20-25 minutes @ 437 watts.  For me, that's 26.0 miles per hour (41.8 km/hr). I think my VO2 max (peak) power is close to 490 watts now - that wold be the average I could handle for 7 minutes, by the way. I did a 15 minutes cool down @ 273 watts, which is easy for me. That was 265 Calories.

Sun - 60 minutes easy, which is rising rapidly @ 313 watts, which was 1,190 Calories burned. HR was in the 130s (my peak is about 174). Felt easy, but I am low on carbs!

3
"Training Talk" / Tinman's Training: 10-16 March 2014
« on: March 16, 2014, 03:38:51 PM »
Mon: 30' easy: 269 watts average, 524 Calories burned. 9.44 miles covered @ 1% grade.

Tue: 25'2" at tempo effort (no warm up, too short on time!). 359 Watts average, 558 Calories burned.7.2 miles covered at 3% grade.

Wed: 15' easy to easy-moderate warm up @ 295 watts average., 283 Calories burned. 3.4 miles @ 4% grade. Felt great! Another 15' @ 297 watts average. Burned  284 Calories (kilocalories). 3.44 miles @ 4% grade.  Total was 30' today. Total Calories burned was 567. Kilojoules applied was 531.

Thu: 20' (short on time) @ 306 watts average. 389 Calories burned. 5.2 miles covered @ 3% grade. Felt like 65-70% effort. Today is my birthday (age 47). Felt strong, and I was hoping to ride later in the day and do something challenging, but with soccer practice for my son, and so on, I simply had no time. I try to reserve time after 5 pm for family.

Fri: My family is sick (respiratory illness). My wife's been coughing for a week and yesterday my son (age 6) started coughing big-time and he was warm (temperature about 99.6). We debated about whether to take him to soccer practice, or not, and went ahead. It was a mistake! He simply felt awful and he ended up sitting down with me for 3/4ths of the practice, coughing, dealing with congestion, etc.  Today, he stayed home from school (he attends 3 hours each morning, normally, as a kindergarten student, but he had a 100.5 fever, was sweating like crazy, and coughing a lot. He felt awful! I comforted him most of the day. I still got to ride in the evening, which usually doesn'thappen. My wife doesn't have to stay late after school on Fridays (she normally works for the after-school program at the school for 2-3 hours after school is out). I rode 1 hour today on the bike. I felt awful for 25 minutes (achy muscles, low energy, and so on, so I thought I might be getting the same sickness as my family. I decided to keep the intensity low and just see how my body feels. I meant to go half an hour, but around the 25 minute mark my body felt better all of a sudden. I'm not saying that I feel great, just better. I continued cycling and thought that I'd just evaluate my status every 5 minutes. I continued to feel better and better, so by 45 minutes I was convinced that I was not going to be sick; the achy muscles and overall fatigue or lack of energy was due to lack of sleep last night. My family was sick, up half the night coughing, etc., and so I basically got just 2-3 hours of sleep. However, the easy aerobic ride I was doing at 5 pm today was making my body come alive, after 25 minutes. I rode a full hour. Average wattage was 283 and Calories burned as 1,096. 16.9 miles covered @ 2% grade. For those of you reading this and unfamiliar with the impact of grade, each 1% grade can slow you down quite a bit - probably 1.5-2 miles per hour. Thus, today's 2.5% grade probably cost my 3 miles per hour or a bit more. To generally covert cycling to running, multiple by .4 and you get the running speed. For example, when I ride 20 miles per hour (which is fairly easy for me), that's the same as running 8 miles per hour (20 * .4 = 8.0). And, 8 miles per hour is equal to 7:30 per mile pace, running. (60 / 8 = 7.5). To convert to kilometers per hour, multiply 20 (miles per hour) by 1.609344. Therefore, my approximate easy cycling speed today was was 32.19. And my running equivalent is 12.875 kph (which is 4.66 minutes per kilometer or 4:40 pace per km).

Sat: 15' @ what felt like a moderate effort (not tempo), but my wattage was suprisingnly high @ 341. My heart rate was low (130s), as was my effort (felt like a 3 on a 7 scale, which is my long-time perceived effort scale range: 1 to 7). In my scale, a 4 is a tempo effort. I covered 4.2 miles @ 3% grade during my 15 minutes warm up (moderate effort) and 320 Calories, so 21.333 Calories per minute. Because I felt good, I went straight into a time-trial of 7 minutes to test my aerobic power. I started out conservatively (at my previous average wattage for 7 minutes) ! 460 watts for the first 3.5 minutes. I felt like I could hold that for 15 minutes. Then, I gradually ramped (up) the intensity. I averaged 493 watts the second 3.5 minutes of the time-trial. Really, I pushed in the 527-537 range over the last minute, and I still felt like I could have done that for a longer time, if I were in a real race. I normally try to keep time-trials int he 95-97% effort range, and I advise athletes I coach (and coaches that I coach) to do the same. I never see a reason to max-out during time-trials. I believe that 95-97% effort gives the athlete (or coach) an excellent data reference for determining fitness level. Furthermore, I think that 95-97% is far easier to recover from than a 100% (maximum) effort. Finally, I always want to have athletes know that they didn't give a maximum effort during a time-trial; that way, on race-day, they can dig deeper, knowing what it feels like to be at 95-97% effort versus 100% effort. They don't fall into the trap of confusing the two, and they push harder on race-day. Note, I only think that executing at 100% effort is necessary in really important races; not your average, everyday race, where 95-97% effort is good enough.  After I rode the 7-minute time-trial, average 477 watts (a new personal best) and burning 200 Calories (so 28.571429 Calories per minute), heart rate only hitting 164 at the 6' mark and 170 @ the 7-minutes mark, therefore not full-effort, I did a 28' cool down (endurance ride). I rode quite easy or 5 minutes (around 250 watts) and then rode in the 280s after that. I averaged 274 watts and burned 497 Calories after the time-trial.
In total, I burned 1017 Calories in 50 minutes of cycling (so an average of 20.34 Calories per minute) or my kJoules average was 1,092, which is quite solid for 50 minutes of training. My normalized power, per my calculations was 364 watts for 50 minutes. Normalized power adjusts for the relationship of time and wattage (which is the rate of energy used - per second). To clarify, the 7-minutes test in the middle had an average of 477 watts, but it's relative stress (per unit-time) is even higher, compared to the warm up and cool down stress components.   I created an advanced formula that shows how much relative impact each wattage (and running speed) impacts one's body. It's very interesting to look at! I may reveal the numbers in my next book, when I have time to write it.  It really could open up some eyes about how stress relates to pace (or wattage). Very cool stuff!!!

Sun: 30 minutes easy - 273 watts. HR about 130 out of 174. Legs stiff from the hard effort yesterday.

4
This is the start of a cycling thread. I encourage non-cyclists to read the information and exchanges that we have on this thread. Feel free to ask questions. Feel free to share what you have learned from cycling or the relationship between running and cycling. Feel free to comment on races that you see on TV or in-person.

I'll start by sharing that I did a 90 seconds test (550 watts), easy for 6 minutes and then a 7-minute test (462 watts) five days ago. Today I did a 21 minute test (though not 100% effort because the first 4 minutes were threshold effort) at average of 421 watts. For those of you who are getting used to watts, I'll share with you speed equivalents: 462 watts is 26.493miles per hour (42.64 km/hr) and 421 watts is 25.6 miles per hour (41.2 km/hr). The world record (on a $15,000 bike) on a velodrome (smooth, board track) is about 462 watts. Therefore, the best in the world can cycle 60 minutes at my 7-minute power wattage. Note, I should be able to ride 408 watts, using non-linear mathematics to reveal the critical power value. Another note: I weigh much more than the top cyclists in the world, so I would have to produce signficantly more wattage to ride at their speeds. When I have some free time (not much of it), I'll figure out the numbers I would need to match the best in the world.

For those of you who are curious about what the wattages above feel like, go to your local gym or ride on a friends bike that has a power meter. You might be suprised at how the wattages feel.

5
"Training Talk" / Tinman's Training
« on: March 02, 2014, 10:10:40 PM »
Some of our community members ask me what I am doing for training. I'll share what I've been doing lately. First, I have to tell you that my hips are shot. Yep, they are bad. I have big bone spurs that grew at the end of my femurs and project into the joint space. There's also some cartilage and ligament damage from injuries in there too. I had to give up running until I can get my hips replaced. I don't have much money now, so the surgeries will have to wait quite a while. Yet, I am not crying about the situation. I've taken up cycling. Since my time is incredibly limited due to business and family commitments, I have about 30 to 60 minutes to exercise per day. I've been stationary cycling the last few months, about 3-4 times per week. Mostly I cycle 30 minutes. I have a power meter on my bike, so that makes it fun for me to see what my training is doing for me. I see the actual improvements right in front of me: the numbers tell the stories, just like the race-time for running told my story to some extent.

I cycled in the 1990s and ran at the same time. I had an interest in duathlons, which is running-cycling-running in the same race. I did several 5k runs, 40k bikes ,and 5k runs. Normally I was a 16:30-17:00 5k run on both ends of the event and 60-64 minutes for the 40k bike in the middle. I didn't have a fancy bike and only had clip on bars to get into a lower time-trial position. My Trek bike was about 21.6 lbs, and most of the guys who I competed against had 17-18 lbs bikes with a seat post angle tailored for time-trialing, while mine was more reclined and suited to long distance cycling. I think maybe a better bike would have given me 2-4 minutes lower time. Anyway, the skills I learned from cycling in the 1990s have not been lost. I know how to push the pedals to make a fairly smooth circle, which helps create more power and efficiency. I know that the fatigue sensations in my legs are different than they were when I was just running. Cycling requires a lot more leg power (unless you are runing uphill), so doing squats or lunges or step ups become hugely important for generating cycling power/speed.  I know the I can hydrate often while cycling, which is really a big deal for me since I sweat a lot. In running it's hard to drink often, and that always hurt me. I know how to stretch for cycling, just like I do for running, so my legs, glutes, and lower back don't get so jacked up with muscle tightness like they did before I learned how to stretch properly. Yet, I didn't cycle from the late 1990s forward for 10 years. I started some small amount of cycling about 3 or 4 years ago, which was good for getting some neural memory for pedalling to come back to me. Now, I am fairly smooth, though there's some room for improvement.

In mid-December, I tested myself for 7 minutes @ 100% power. I scored a 384 watt average. That's okay I thought, considering how little I've been cycling. For those of you who need to understand that number in terms of running pace, that's about equivalent to 49.25 for a VO2 max at my weight, which is equivalent to 6:35 per mile pace. Not great, but not bad for a Joe who is overweight. Take away the extra pounds I'm carrying and my VO2 max was quite good for someone age 46. My VO2 equivalent is 4,816 mL of oxygen (if I were 70 kg, like I was in the old days while running in college, that would be a VO2 max of 68.8, which is oddly the same number I scored when I did a VO2 max test on a bike when I was a junior at the University of Wisconsin - La Crosse. In March of that year, during spring break, I had surgery on both of my lower legs (calf muscles). I had very bad compartment syndrome, which is swelling in the compartments surrounding muscles. The on-campus doctors misdiagnosed the problem for a year, so by time they figured it out I was way beyond a point where simple therapy would rectify the problem. Following surgery, I was in casts for both legs at the same time for 6 weeks. It was really hard to get around campus in casts, I can tell you! I was late for nearly all my classes.

About 3 weeks post-surgery, I started riding a stationary bike in the athletic training room where the other athletes were getting treatment(s). It was really hard to bike with casts on, but I did it anyway because I had a hope of getting back into a couple of races before the outdoor track season was over. The trainer thought I was nuts/crazy for trying. My legs got really itchey with the sweat that built up between the casts and the cotton liner inside of them, covering my legs. A week after I got the casts off, I ran my first mile in 9:53 and laid on the grass exhausted. I couldn't believe how tough it was. That was on a Friday. I ran 1.5 and 2 miles over the weekend and improved. My legs were returning (two weeks later I ran a 4:23 for 1500m and a week later I ran 4:17).

A few days after I started running again, I volunteered to do a VO2 max test, which was on a Monarch bike (it is stationary, and the technician puts on a resistance weight for the flywheel according to the subjects (my) body weight and then adds more resistance as the test goes on. I was hooked up to a mask with a hose that was connected to a Siemen's gas analyzer. The analayzer measured my air volume (ventilation), the amount of oxygen I was inhaling through the one-way valve and how much oxygen was in my exhalations. Hence, the fraction of oxygen absorbed was multiplied by the total ventilation volume of air and subtracted from the original value to figure out how much O2 my body was absorbing while exercising. I did well on the test and scored a 68 and change (I think it was 68.8 or 68.6, one of the two). The odd thing is that my cycling VO2 max was higher than my previous running VO2 max. According to Mr. Tesch, the brilliant lab director, I was on par with some top cyclists he had measured in the lab, though certainly not elite. I imagined that had I trained in cycling my VO2 max might have reach 15% higher. Maybe!

Anyway, yesterday, when I retested my number, I was glad to see a some improvement and VO2 equivalent values that would put me at a good competitive level. I first did a 90-second test to see what my anaerobic capacity was, and I rode 550 watts. But, I really had no idea what I could do, so I underestimated what I could do the first minute. I was about 510 watts thorugh the 60 seconds mark, and then I rode in the 600s after that. I soft pedaled (this was yesterday) for 6 minutes to get rid of fatigue, but I really recovered quickly - say 3 or 4 minutes, and so the 7-minute test that followed went well. Again, however, I underestimated what I could do. I averaged 462 Watts, though my first 3 minutes were a 444.44 watts average and the last 4 minutes were a 475 watts average. My equivalent VO2 in milliliters is 5,683.6. If I were 70kg, that would be sweet, and my relative VO2 max would be 81.19. That would make me world class. I'm way overweight, so I am just 58.17 mls.kg.min. In truth, I just dont think I could possible get down to my college weight, even if I was 100% disciplined about eating and I increased my exercise rate from about 2 hours of training per week to 10 hours per week. I think maybe 77 kg is about as low as I could go, which would put me at 73.8 for relative VO2 max. I wish I could knock 30 years off my body and start over as a teenager in cycling and live somewhere warm - like California - where I could train year-round. Who knows what could have happened for me?

At a 73.8 relative VO2 max (milliliters per kilogram per minute of work) would equate to a velocity at VO2 max of 351.43 meters per minute, which is 2:50.73 per kilometer or 4:34.76 per mile. That's the pace I could hold for 7 minutes. If I could convert the potential for cycling (if my weight were in-check) to running, my equivalent 5k time would be 14:49.64.  However, presently my weight is too high, so the equivalent is 18:31.69 for 5,000m (at 58.13 mls.kg.min.).

6
"Coaching Talk" / POSTING QUESTIONS to gain GOOD RESPONSES!
« on: February 08, 2014, 09:15:13 PM »
To our community members:

Since 2003, I have participated in running forums. Over the years, I have observed that posts providing concise questions get the best responses and the most interest from community members. I ask that you keep this in mind as you post future questions.

Thanks and take care,

Tinman

7
"Racing Talk" / Phoenix Rock N Roll Half-Marathon and Justin Garrard
« on: January 19, 2014, 02:53:39 PM »
Congratulations to Justin Garrard whom I have coached for the last year, for setting a 3-minute Personal Record at the Phoenix Rock N Roll Marathon.

He's set three PRs this year: He dropped 38 seconds in the 5,000m (running 14:40 on the track), a 30 second PR in the 10,000m (running 31:36 on the track in rain), and a half-marathon PR (was 1:12 and change). Lots of CV work, easy mileage (much easier than he was doing before), and a blend of all the other ingredients that I believe in and prescribe for my runners.

Here is the link: http://running.competitor.com/live-results#b=RV9CRJTS&v=lboard&c=mini-top-men-mini&l=FINISH-MINI

http://www.kansascitysmoke.org/theteam/justin-garrard/

8
"Coaching Talk" / The New Year
« on: December 31, 2013, 10:23:02 PM »
Happy new year to all our community members of The Run Zone !

9
"Coaching Talk" / Holiday Wishes
« on: December 24, 2013, 10:23:39 PM »
Merry Christmas and Happy Holidays to all the community members of The Run Zone!!!

Thanks for a great year! Let next year be even better!  :D

Tinman
Thomas Schwartz @ runfastcoach@gmail.com
www.runningprs.com

10
"Racing Talk" / Josette
« on: December 09, 2013, 10:33:32 AM »
To those of you who were following the conversation on our website about Josette, the talentef and highly motivated female runner from upstate New Jersey. She placed 2nd in the state cross country meet (final), but during the race she ruptured (injured) a plantar fascia (in her foot). She was leading and then lost power in the middle of the race and was limping. She did her best, but she had no ability to pick up the pace and handle the talented runner who was her main rival.

A Lesson to Learn and Remember:

I suspect she was injured after the week that she ran extra hard in the middle of the season (this was before I was offering specific workouts). Do you remember when we (several runners/coaches on this forum) asked Dave why he was giving Josette hard/faster workouts that one week before a big cross-country meet? He qualified the increased intensity of training by saying that Josette wanted to set a record on the course, so he gave her some faster/harder workouts to sharpen her up for the race. She did sharpen up and run very fast on that course, but it probably was the the straw that broke the camel's back, as many of us predicted. According to the orthopedist doctor, Josette was probably running on an injured plantar fascia for a few weeks and it finally gave-way in the state meet race. I don't know for sure if that "hard" week of training was the turning point, but I know for sure that week probably put Josette over the edge. This was her first injury, and so of course makes it challenging to manage the situation well. Rather than make the situation worse, I have scheduled water running workouts for Josette. Dave and I have talked at-length about how to do it properly and effectively, which is very important. She's been in the pool a week, and she has enjoyed the challenge of it. We'll keep her in the pool for all of December, since she's in a "boot" that protects her injured foot. She'll have a follow-up appointment with the orthopedist and we won't put her on land until the doctor says it's okay to do so. We'll introduce land running gradually, however.

Okay, now you guys are up-to-date. I had to write this email because more and more people have asked me about Josette, and I thought I'd just cover all of the information her in one post rather than reply to several emails, one-by-one.

Addendum: I am not trying to pick on Dave. I've made my share of coaching mistakes. In October, Kevin Miller ran a race in New York. Originally I scheduled 3 rest days after that big race. I did so because Kevin has a history of getting injured after running races. (He pushes himself to the limit in races more than anyone I know!) Anyway, he asked me after the race if he could run easy the next 3 days rather than rest. He had his sights set on a big 15km road race in Tulsa, Oklahoma. It was the USATF National 15km road-race championships, and he wanted to have enough endurance to run it fast. That's why he didn't want to rest. I accepted Kevin's offer and let him run. Big mistake on my part! What happened? He became injured! I should have held fir on my position about resting. So, Dave is not the only one that has allowed a talented/highly motivated athlete to talk him into doing more training. I am just as guilty as Dave! I'll learn, and I know Dave will too.

Hopefully, by sharing this story you coaches or athletes out there will learn from our mistakes. This community is all about sharing good ideas, and we learn sometimes (a lot) from our mistakes, too.

Have a great day!

12
"Any Talk" / Holiday Greeting from Tinman
« on: November 28, 2013, 01:36:19 PM »
To all our friend at The Run Zone, wishing you and your family a happy Thanksgiving!

13
"Coaching Talk" / eBook ideas
« on: November 22, 2013, 10:29:35 AM »
A friend of mine, who is a director and coach of a Division I track & field and cross-country program, recently inspired me to write eBooks on topics of interest to runners and coaches. I'm interested in knowing what community members of this forum want to read. Please feel free to share your ideas in this thread. (I want to cover topics that are important and interesting to you. :D

Thank you!

15
"Coaching Talk" / Marathon Racing Shoes?
« on: October 20, 2013, 08:32:15 PM »
Andrew Duncan asked me about Marathon reason shoes. He is 6 foot tall and weighs 141 pounds. He is a heel striker. Does anyone have recommendations for him?
thank you.

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