Search found 204 matches

by FTIR
Tue Oct 15, 2019 9:02 am
Forum: "Coaching & Training Talk"
Topic: 6 days a week vs 7 days a week for high school runners
Replies: 2
Views: 174

Re: 6 days a week vs 7 days a week for high school runners

It depends on how running and stress fit into your life, but before you optimize running, you need to optimize school. Are you taking hard classes? Are they hard enough so that you have to learn how to study for them early and often, or is cramming getting the job done? If you haven't learned how to...
by FTIR
Fri Sep 27, 2019 7:17 am
Forum: "Coaching & Training Talk"
Topic: Complex training
Replies: 3
Views: 254

Re: Complex training

I know the web in 2019 is all about posting questions and getting quick answers rather than poking around and reading all the wonderful things that have already been posted. But I encourage you to poke. Please start here: https://www.therunzone.com/viewtopic.php?f=3&t=2339&p=13051&hilit=elmira+high+...
by FTIR
Sun Sep 22, 2019 12:57 pm
Forum: "Coaching & Training Talk"
Topic: Lower mileage - but still effective?
Replies: 65
Views: 61333

Re: Lower mileage - but still effective?

There are many variables that come into the question of how fast you will be at the end of the season. They are pretty hard to list. From, what kind of a runner you are? If the 30-40 mpw in track gets you a 4:10 mile, that's quite different than if it only produces a 5:00. To, our HS championship co...
by FTIR
Thu May 02, 2019 8:22 am
Forum: "Coaching & Training Talk"
Topic: Back to back workouts
Replies: 3
Views: 987

Re: Back to back workouts

Don't get too worried about "sound physiological reasons" for single workouts. If you are going to have several aerobic days to recover, the physiological part will get covered. Coaches do single workouts for lots of different reasons that are not physiological. There are psychological and schedulin...
by FTIR
Thu Apr 04, 2019 9:02 am
Forum: "Coaching & Training Talk"
Topic: fatigue, please help
Replies: 8
Views: 1997

Re: fatigue, please help

If you look under the "stuff" tab at the top of the page there is a good article about hydration. Back in 2010 Tom wrote: Friends at The Run Zone: Under the "Tinman Tools" tab you'll find an updated version of the Tinman Heat Index Chart. To read it: find the pace you ran at a given Heat Index (whic...
by FTIR
Sun Mar 31, 2019 8:15 am
Forum: "Coaching & Training Talk"
Topic: fatigue, please help
Replies: 8
Views: 1997

Re: fatigue, please help

Glad to hear things are heading in the right direction. My guess is that your daughter is approaching the point at 2-3 years of speed/VO2 training where it helps less. Tom describes it here. Even it you don't feel that your daughter has truly been trained that way, often the rigors of a HS racing sc...
by FTIR
Mon Mar 25, 2019 8:27 am
Forum: "Coaching & Training Talk"
Topic: fatigue, please help
Replies: 8
Views: 1997

Re: fatigue, please help

Finding a doctor who can treat an athlete is always challenging. Similarly, attempting to figure this out over the web just isn't enough. How do you know her iron/ferritin is fine? Is it fine for a sedentary person or fine compared to her levels when she was running really well? I think the glycogen...
by FTIR
Sun Mar 24, 2019 9:40 am
Forum: "Coaching & Training Talk"
Topic: fatigue, please help
Replies: 8
Views: 1997

Re: fatigue, please help

As a place to start, I would go to see a doctor who understands how to treat athletes. To learn more about heart rate on the run zone, you most likely want to search the words heart rate monitor rather than just heart rate. For example, from 2011: Glad you have you post here! Typically when your hea...
by FTIR
Thu Feb 07, 2019 2:16 pm
Forum: "Coaching & Training Talk"
Topic: Pure Slow Twitch Question
Replies: 4
Views: 1346

Re: Pure Slow Twitch Question

I think Tom's most direct answer to your question about shorter and longer rest between reps on here is the suggestion that faster runners often respond better to shorter CV intervals while holding rest constant. But that mostly comes from questions from runners at somewhat lower performance levels ...
by FTIR
Thu Feb 07, 2019 9:38 am
Forum: "Coaching & Training Talk"
Topic: Pure Slow Twitch Question
Replies: 4
Views: 1346

Re: Pure Slow Twitch Question

As to the last part of your question: "The thing is Salazar forgets that he ran his best marathons by using 6:30 per mile training between his "hard" workouts prescribed by Bill Dellinger. I used to have a copy of his training schedule, which showed how he trained before his first marathon. He ran h...
by FTIR
Thu Feb 07, 2019 9:25 am
Forum: "Coaching & Training Talk"
Topic: Pure Slow Twitch Question
Replies: 4
Views: 1346

Re: Pure Slow Twitch Question

I started to write lots of my own ideas (read well read guesses with no personal experience, I'm pretty fast twitch) on the subject. Then I decided Tom's post is enough to support the idea that a normal Tinman schedule is fine for a slow twitch runner until they are pretty good, say trying to move u...
by FTIR
Fri Dec 07, 2018 7:54 am
Forum: "Coaching & Training Talk"
Topic: How to introduce 5k-paced training
Replies: 5
Views: 2050

Re: How to introduce 5k-paced training

This still isn't it but it supports not doing two combo workouts in a week because, extrapolating from what Tom wrote, that would set up a peak at an unknown time but in less than 4 weeks. I also think the answer is different for a miler (someone with a pretty good 400 PR) trying to race 5k and a ma...
by FTIR
Thu Dec 06, 2018 4:37 pm
Forum: "Coaching & Training Talk"
Topic: How to introduce 5k-paced training
Replies: 5
Views: 2050

Re: How to introduce 5k-paced training

More on combo workouts. I think I remember a post that addresses your question about one or two a week but I haven't found them yet. Since we don't know, right now, err on the side of one combo and one tempo. From 2012 Tom wrote, "It's my belief that combo workouts should focus on (either) fitness o...
by FTIR
Wed Dec 05, 2018 9:04 am
Forum: "Coaching & Training Talk"
Topic: How to introduce 5k-paced training
Replies: 5
Views: 2050

Re: How to introduce 5k-paced training

The first question is have you really earned the right to run the 7 x 1k plus the 200s workout? Tom's "chart" says: 5km Time Minutes of CV 35.75 - 26.81 = 12 - 16 26.80 - 21.46 = 16 - 20 21.45 - 17.88 = 20 - 24 17.87 - 15.33 = 24 - 28 15.32 - 13.41 = 28 - 32 12.6 34 So if you can't switch your worko...
by FTIR
Tue Nov 27, 2018 11:04 am
Forum: "Coaching & Training Talk"
Topic: Indoor/Outdoor Track Question
Replies: 1
Views: 997

Re: Indoor/Outdoor Track Question

Part of being ready to race more often is not taking two weeks off. Back in 2009 in a thread titled weight/timeoff Tom wrote: Here are the facts: Dr. Edward Coyle, among others, performed scientific research on detraining of endurance athletes, and he found that various measurable effects occured; i...