Search found 18 matches

by fasterthanslow
Sat Dec 22, 2018 4:09 pm
Forum: "Coaching & Training Talk"
Topic: Simulator Workout
Replies: 1
Views: 1051

Re: Simulator Workout

What about a negative split 2400m on the track at about 8:05-8:10, paced by teammates?
by fasterthanslow
Fri Mar 30, 2018 8:06 am
Forum: "Coaching & Training Talk"
Topic: Tinman for fast-twitchers
Replies: 13
Views: 9149

Re: Tinman for fast-twitchers

The reason I asked about your 200m speed is because I wanted to understand your background and to better understand if you were truly of the explosive variety or if you have very good speed, but fall into the mid-distance camp. Sounds like the latter. It is possible that you are a middle distance ru...
by fasterthanslow
Thu Mar 29, 2018 8:24 am
Forum: "Coaching & Training Talk"
Topic: Tinman for fast-twitchers
Replies: 13
Views: 9149

Re: Tinman for fast-twitchers

It appears you are continuing to improve, from your recent PRs. A couple of questions/thoughts: 1) How fast can you race a 200m? I think if you are significantly faster than 26 seconds, you should probably focus on improving your aerobic ability. Tom once wrote about high volume 200's at about 2400m...
by fasterthanslow
Wed Mar 28, 2018 2:26 pm
Forum: "Coaching & Training Talk"
Topic: Tinman for fast-twitchers
Replies: 13
Views: 9149

Re: Tinman for fast-twitchers

You list your PRs, but can you list your current times by race distance (other than the 5k)?
by fasterthanslow
Thu Dec 07, 2017 3:09 pm
Forum: "Coaching & Training Talk"
Topic: Marathon Base Phase
Replies: 13
Views: 4170

Re: Marathon Base Phase

Did you mean to say "....Nearly all hard running..." instead? If so, I agree. I think that if you are a certain type of runner you can get back with most of your hard running being near marathon pace. However, I think there is enough evidence to say that running above and below race pace is very imp...
by fasterthanslow
Thu Dec 07, 2017 2:35 pm
Forum: "Coaching & Training Talk"
Topic: Marathon Base Phase
Replies: 13
Views: 4170

Re: Marathon Base Phase

My simple take is that since Tinman Tempo pace (about marathon pace for most) provides so many benefits to marathoners and non-marathoners alike, why would anyone want to omit or reduce it? You can get to the overall stress of 80% of VO2max in many different ways. Shorter race distances might requir...
by fasterthanslow
Wed Oct 18, 2017 1:51 pm
Forum: "Coaching & Training Talk"
Topic: Worth Squeezing In a Workout between Races Mon-Sat
Replies: 5
Views: 3792

Re: Worth Squeezing In a Workout between Races Mon-Sat

Others can chime in, but I would do the following since you raced Monday and ran easy yesterday M - Raced T - easy W - 15 min easy to moderate; then 3 x 1 mile at 5k pace + 30 sec / mile; 3 min jog, then 3 x 200 at 3k/1500/800 efforts; 15 min easy Th - easy run not to exceed 45 min Fr - Pre-race; 30...
by fasterthanslow
Wed Oct 18, 2017 11:45 am
Forum: "Coaching & Training Talk"
Topic: Worth Squeezing In a Workout between Races Mon-Sat
Replies: 5
Views: 3792

Re: Worth Squeezing In a Workout between Races Mon-Sat

Are you trying to peak for the race a week from this Saturday (10/28)? Is there another race following 10/28? How important is the race this Saturday (10/21)? Did your team run just easy yesterday (Tuesday) after the invitational this past Monday? Overall, how did the team run on Monday? What do you...
by fasterthanslow
Wed Oct 18, 2017 9:57 am
Forum: "Coaching & Training Talk"
Topic: Morning Cross Country Racing Challenges
Replies: 4
Views: 2602

Re: Morning Cross Country Racing Challenges

I agree with the response by Dilluh; however, I do not run earlier in the morning prior to the actual warm-up / race. Warm-up aggressively. Tinman talks a lot about this in other posts if you search. Google "Drew Hunters Warm-Up Routine" and you will see what I am talking about. I am probably a lone...
by fasterthanslow
Wed Oct 18, 2017 9:00 am
Forum: "Coaching & Training Talk"
Topic: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team
Replies: 18
Views: 14782

Re: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team

Otter - just curious, 75% effort of what? 5K pace divided by 0.75? Also curious to know what has happened lately to indicate you have a shot at the state title? Did your scoring team PR at the conference meet or a recent invitational? You only say that they struggled but are now doing quite well. Ca...
by fasterthanslow
Fri Oct 06, 2017 8:36 am
Forum: "Coaching & Training Talk"
Topic: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team
Replies: 18
Views: 14782

Re: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team

Tinman, I am trying to learn, not press your buttons. Thank you for your opinion. FTIR, To clarify for you, my last comment could have more succinctly stated that it is impossible to average a pace faster than 2400m pace for a 2400m time trial. That was what I meant when I said that it is impossible...
by fasterthanslow
Thu Oct 05, 2017 1:56 pm
Forum: "Coaching & Training Talk"
Topic: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team
Replies: 18
Views: 14782

Re: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team

The time trial option seems both more restrictive and more conservative for overzealous kids who, like most I know, tend to push too hard at times. If a 2400m time trial is representative of true velocity at VO2 max, it is impossible to over-run the effort. The first post you made in response to me,...
by fasterthanslow
Thu Oct 05, 2017 12:17 pm
Forum: "Coaching & Training Talk"
Topic: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team
Replies: 18
Views: 14782

Re: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team

Tinman, I am curious to know, in your opinion, why VO2 max 1k's would be better in this situation than a time trial of the same volume/distance? Although the time trial would be more stressful (roughly the same pace, roughly the same total volume, but continuous in nature rather than broken into seg...
by fasterthanslow
Wed Oct 04, 2017 8:37 am
Forum: "Coaching & Training Talk"
Topic: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team
Replies: 18
Views: 14782

Re: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team

I second the under-distance time trial and would say to use a 2400m or 3k/3200m/2-mile as the distance of choice. The only other comment I have is that I would not use any "race pace" stuff after your CV / LT reps, but stick to the shorter reps at 1500/800m/400m efforts like you have been using. Goo...
by fasterthanslow
Sat Sep 23, 2017 2:21 pm
Forum: "Coaching & Training Talk"
Topic: Kipchoge's training. Tinman do you have any comments?
Replies: 2
Views: 4054

Re: Kipchoge's training. Tinman do you have any comments?

I am not Tom, but I the first thing that stands out to me is how 80% of E.K.'s training looks similar to the logs I have seen of some U.S. 14:15 / 29:30 5000m/10,000m runners. The other 20% of the log entries? Well, that looks like nothing I have ever seen!!