Search found 11 matches

by jKerska
Thu Jul 10, 2014 11:38 am
Forum: "Coaching & Training Talk"
Topic: HS girls XC training - scratching my head
Replies: 12
Views: 4775

Re: HS girls XC training - scratching my head

I agree with Schebo, doing 6x800 at just slower than 3200m pace with 200 jog is a brutal session. If in fact they are comfortable doing it, you've gotta ask yourself why their race times aren't faster? Are you following those 800s with 200s or short hill repeats, are you following the tempos with 20...
by jKerska
Thu Jul 03, 2014 2:23 pm
Forum: "Coaching & Training Talk"
Topic: What's wrong with this training? Samples included (some working, some not!)
Replies: 31
Views: 7624

Re: What's wrong with this training? Samples included (some working, some not!)

Monica, I think what DKG is trying to tell you is that you need to listen to your body, it will tell you everything you need to know. His example re: overall load makes perfect sense: he can complete 18 miles with lots of MP included (prob. 8-10 mi. worth) or he can do 3 miles worth of 5k pace effor...
by jKerska
Wed May 21, 2014 1:17 pm
Forum: "Coaching & Training Talk"
Topic: End of season advice for the freaking out coach?
Replies: 11
Views: 4343

Re: End of season advice for the freaking out coach?

Without going through the nit picky details I think this looks really good. If things are going well no reason to go bananas on the hard stuff at the end of the season, I like how you maintain the stamina work but judiciously use quality workouts to sharpen up.

They're going to fly.
by jKerska
Thu Mar 06, 2014 11:57 am
Forum: "Coaching & Training Talk"
Topic: Leg Turnover
Replies: 34
Views: 8881

Re: Leg Turnover

I agree with Tom, every time I run on the treadmill for tempos it always feels like my legs are working hard relative to my breathing.  There's no exact science behind this but when I tempo I keep the treadmill at 0% or 0.5%, although running on the treadmill lacks wind resistance, it also lacks ven...
by jKerska
Fri Jan 24, 2014 12:50 pm
Forum: "Coaching & Training Talk"
Topic: Coaching Question
Replies: 45
Views: 13189

Re: Coaching Question

CV is going to better for someone with that sort of muscle fiber composition. Workouts like 6x800, 5x1000, 4x1200 at CV all followed with 3-4x200 @ mile-800 pace. Also starting workouts @ CV but cutting down each rep towards mV02 is also excellent (see:Gags 800m stuff).  The risk you run with tempo ...
by jKerska
Fri Oct 25, 2013 4:40 pm
Forum: "Coaching & Training Talk"
Topic: Ryan Hall
Replies: 11
Views: 6337

Re: Ryan Hall

Uneducated opinion but I think he's flat and probably frustrated from having done the marathon so many times. 1. Get a group and a coach. 2. Year 1:  1500s,5ks,10ks. No halfs or fulls. 3. Year 2: do two halfs and a summer track season. Get the doggone pop back in his legs so that he can run <60:00 a...
by jKerska
Tue Sep 24, 2013 1:36 pm
Forum: "Coaching & Training Talk"
Topic: From 18:15 5K to 15:45 in one year, same course
Replies: 26
Views: 10068

Re: From 18:15 5K to 15:45 in one year, same course

First off congrats to you and your son on his massive improvements. There's been a lot of good information so far, I guess I'd just like to add a word of caution. With him improving so rapidly if you want to keep things rolling into November I would be careful with your usage of upper-end V02 max in...
by jKerska
Mon Jul 22, 2013 7:25 pm
Forum: "Coaching & Training Talk"
Topic: Mile Race Warm-Up?
Replies: 9
Views: 4070

Re: Mile Race Warm-Up?

1 HR OUT: Wharton Stretch 50 min: 15-20 minutes easy running 2-3 minutes @ tempo effort use the bathroom 25 min: 4x100m strides @ 3k effort w/ quick turn-around (15-25 sec.) 2x20m A-skip 2x20m B-skip 2x20m alt. fast leg 2x20m rapid high knees use the bathroom 15-0 minutes: relax, stay loose, do a co...
by jKerska
Sun Dec 16, 2012 10:09 pm
Forum: "Coaching & Training Talk"
Topic: CV pace from 1600 meter race
Replies: 4
Views: 2466

Re: CV pace from 1600 meter race

Hard to really get an accurate reading off of a single 1600m race. If you gave a 3200m estimate it would provide an additional data point to see if his endurance is linear or exponentially decaying with additional distance. I would guess 5:45-5:50 if he's more of an aerobic guy and in the 5:55-6:00 ...
by jKerska
Wed May 30, 2012 2:26 pm
Forum: "Coaching & Training Talk"
Topic: Summer/Fall CC Training
Replies: 25
Views: 8423

Re: Summer/Fall CC Training

During the summer you could start with 1 minute reps in June, 2 minutes in July, and 3 minutes in August as mentioned previously. Use a minute rest between each, but the minute is spent running at a normal "easy" clip rather than shagging real slow. The goal isn't to rip the fast sections but rather...
by jKerska
Tue May 29, 2012 3:11 pm
Forum: "Coaching & Training Talk"
Topic: Summer/Fall CC Training
Replies: 25
Views: 8423

Re: Summer/Fall CC Training

Your son sounds very similar to where I was at coming out of middle school, I was also quarterback on the football team, played basketball and baseball. My best times without training were 58, 2:20, 5:13. It worries me a little bit that you're considering types of hard quality like 2 mile tempos and...