Search found 11 matches

by rxb
Tue Nov 04, 2014 4:41 pm
Forum: "Coaching & Training Talk"
Topic: Build YOur Running Body
Replies: 3
Views: 2178

Re: Build YOur Running Body

Bought mine; it arrived a week ago.  Holy cow, a lot of material!  But this is a very useful, practical and informative book.  And the look and layout is good, too.    And it really is about building your entire body to allow for optimal training and to prevent injury; all kinds of exercises (stretc...
by rxb
Mon Jul 14, 2014 1:15 pm
Forum: "Coaching & Training Talk"
Topic: Muscle fiber type
Replies: 24
Views: 6712

Re: Muscle fiber type

Also, here are the percentages of slow-twitch fibres from biopsies of two famous American distance runners: Prefontaine 77% (held the American records for 3000, 5000, 10000m) Salazar 92% (he basically went almost straight to the marathon, for obvious reasons; famously lacking in speed but did briefl...
by rxb
Mon Jul 14, 2014 12:38 pm
Forum: "Coaching & Training Talk"
Topic: Muscle fiber type
Replies: 24
Views: 6712

Re: Muscle fiber type

[quote="Tinman"] As the exercise science man, I struggled with technical elements, as I communicated with Magill, about what to put in the book. He saw things from a generalist point of view: his goal was making the information appealing to a wide variety of runners. He believed that most people wou...
by rxb
Sun Jul 13, 2014 1:49 pm
Forum: "Coaching & Training Talk"
Topic: Muscle fiber type
Replies: 24
Views: 6712

Re: Muscle fiber type

I found a summary of some aerobic/anaerobic percentages in Gastin's chart: Duration %Ae %An 10 seconds    6 94 15 seconds  12 88 20 seconds  18 82 30 seconds  27 73 45 seconds  37 63 60 seconds  45 55 75 seconds  51 49 90 seconds  56 44 120 seconds 63 37 180 seconds 73 27 240 seconds 79 21
by rxb
Sat Jul 12, 2014 10:52 pm
Forum: "Coaching & Training Talk"
Topic: Muscle fiber type
Replies: 24
Views: 6712

Re: Muscle fiber type

Thanks, Tom.  Even I was just slightly high in my estimate of 80-90 seconds.  And I think most people would be inclined to think that milers are the midpoint runners, more in the 4-minute vicinity. 

Monica might actually be more probably in the 65-75% ST range. 
by rxb
Sat Jul 12, 2014 12:35 am
Forum: "Coaching & Training Talk"
Topic: Muscle fiber type
Replies: 24
Views: 6712

Re: Muscle fiber type

[quote="monica"] [quote="rxb"] If you really are best suited to somewhere in the 5-15 minute range for racing then you are more likely 60-70% slow twitch. [/quote] Yes that's how it feels like to me, though I do enjoy 10K/HM races too. (The 5K is a bit of a conundrum though) How do you calculate the...
by rxb
Thu Jul 10, 2014 1:54 am
Forum: "Coaching & Training Talk"
Topic: Muscle fiber type
Replies: 24
Views: 6712

Re: Muscle fiber type

If you really are best suited to somewhere in the 5-15 minute range for racing then you are more likely 60-70% slow twitch. 
by rxb
Wed Jul 02, 2014 12:25 pm
Forum: "Coaching & Training Talk"
Topic: Need advice after rigging hard in 400m trial
Replies: 4
Views: 1689

Re: Need advice after rigging hard in 400m trial

FTIR and Tom, belated thanks for your suggestions.  "Life intervened" last week and I had other things to do/on my mind.  Anyway, I went for a short run last Tuesday morning, 36 hours before my first scheduled race for this summer and it was clear that my leg was just not up to maximum effort/perfor...
by rxb
Sun Jun 22, 2014 11:10 pm
Forum: "Coaching & Training Talk"
Topic: Need advice after rigging hard in 400m trial
Replies: 4
Views: 1689

Need advice after rigging hard in 400m trial

I was planning to run three 400m races over the next three Wednesdays, with a 200m race on the Sunday between the 2nd and 3rd 400's.  But I rigged hard in a 400m time trial yesterday (Saturday) morning. Was able to do more consistent stamina training and weights this winter and spring compared to th...
by rxb
Sat Dec 21, 2013 2:54 am
Forum: "Coaching & Training Talk"
Topic: Rotating shoes
Replies: 7
Views: 2829

Re: Rotating shoes

Your shoes will last longer if you rotate them.  From a financial standpoint, you save right there.  Also, on easy recovery days you can get away with shoes that are later in the life cycle of the sole.  Get the best miles out of a pair for fast runs and long runs, then switch and get the last miles...
by rxb
Sat Nov 23, 2013 2:58 pm
Forum: "Coaching & Training Talk"
Topic: eBook ideas
Replies: 23
Views: 6615

Re: eBook ideas

Training for 400m races.  You've said your sprinters used to kick butt; you could explain what was different about your method vs. your competitors' methods.