Search found 69 matches

by tcl
Wed Jun 08, 2011 10:45 pm
Forum: "Coaching & Training Talk"
Topic: Master speed
Replies: 23
Views: 8116

Re: Master speed

Excellent--and fun. Turns out I pass four out of five, though the squat and the spinal rotation aren't exactly pretty or comfortable. But they seem to be within the bounds specified in the video. As for the leg raise, I fail ignominiously. I suppose this means stretch the hamstring, something I do w...
by tcl
Tue Jun 07, 2011 12:49 pm
Forum: "Coaching & Training Talk"
Topic: Master speed
Replies: 23
Views: 8116

Re: Master speed

Thanks for all the information! I'll go ahead with the planks (I do them somewhat sporadically already, with no ill effects--but now I'll make sure to follow your tips). As for the various assessments you mention: is there a simplified protocol for self-assessment that you can direct me to? Or perha...
by tcl
Sun Jun 05, 2011 9:17 pm
Forum: "Coaching & Training Talk"
Topic: Master speed
Replies: 23
Views: 8116

Re: Master speed

Thanks a lot! Load obviously will be low and erring on the side of (extremely) gradual progression. Timing: I'll follow your advice. Exercise selection: given that the purpose here is strictly supplementary, can it be as simple as step-ups for glute activation, planks for level pelvis, and toe raise...
by tcl
Thu Jun 02, 2011 10:02 pm
Forum: "Coaching & Training Talk"
Topic: Master speed
Replies: 23
Views: 8116

Re: Master speed

Thank you. No doubt it would be a mistake to jump into an intense weight program without preparation. At present I do lunges and that's about it, so I would certainly be a beginner. I'm not looking for the equivalent of a Lagat or Wariner workout; more like the equivalent of a moderate Tinman CV wor...
by tcl
Thu Jun 02, 2011 5:01 pm
Forum: "Coaching & Training Talk"
Topic: Master speed
Replies: 23
Views: 8116

Re: Master speed

Thanks again--I agree those workouts are appropriate for me now, and I'm planning to start tomorrow. You've already been very generous. If you happen to have more time and interest, I'd be curious to hear how to do fast-rep, specific weight training (what exercises, how to do them, how to integrate ...
by tcl
Thu Jun 02, 2011 2:16 pm
Forum: "Coaching & Training Talk"
Topic: Master speed
Replies: 23
Views: 8116

Re: Master speed

Thanks--that sounds good. Stuff I've done this spring, in addition to normal stamina development and striders and drills: 3 miles tempo-ish plus 6 x 200 all around 33. 6 x 400 (200 jog) in 72, walk one lap, mile in 5:26, walk one lap, 800 in 2:33 4 x 800 (around 2:35)/ 400 (around 72) with 2 to 2:30...
by tcl
Thu Jun 02, 2011 8:03 am
Forum: "Coaching & Training Talk"
Topic: Master speed
Replies: 23
Views: 8116

Re: Master speed

Great--thanks! I'll try it. I'll assume: -easy running running the other five days, with total volume at normal level (50 to 70 mpw for me). -"fast" on the 60m and 200-300m reps means as fast as possible without fighting myself. I'll spike up and do this portion of the workouts on the track. First f...
by tcl
Wed Jun 01, 2011 6:43 pm
Forum: "Coaching & Training Talk"
Topic: Master speed
Replies: 23
Views: 8116

Re: Master speed

Thanks, and agreed: track races are important and hard to come by. And time trials aren't the same (though perhaps useful in their own right).

I'm just trying to figure out how to nudge that speed without busting a hamstring. Strides and drills don't quite seem to get it done for me.
by tcl
Sat May 28, 2011 8:47 pm
Forum: "Coaching & Training Talk"
Topic: Master speed
Replies: 23
Views: 8116

Master speed

For Tinman or anyone else who'd like to chime in, a situation that I suspect is not unique: I'm 42 years old, have run relatively seriously since junior high school (and some before that). High school times 53 (relay), 1:58, 4:20 (1600), 9:25 (3200). College 15:20 (never ran a good 5K), 31:20. These...
by tcl
Tue Apr 05, 2011 8:16 am
Forum: "Coaching & Training Talk"
Topic: Mid-Distance and Dunking
Replies: 4
Views: 2150

Re: Mid-Distance and Dunking

Mathwiz,

Can you share some of those drills and exercises?
by tcl
Sat Dec 11, 2010 9:35 am
Forum: "Coaching & Training Talk"
Topic: Off-Season Training ("Base Building") Guidelines?
Replies: 36
Views: 13692

Re: Off-Season Training ("Base Building") Guidelines?

For Tinman: You mention that the optimal repeatable off-season schedule (for you, at least), assuming enough flexibility in your life, would have been a 14-day schedule. I wonder if you're thinking of something along the following principles (copied from earlier TRZ threads): Here is a 2-week plan l...
by tcl
Mon Dec 06, 2010 5:51 pm
Forum: "Coaching & Training Talk"
Topic: Hypothetical for tinman, ap, etc
Replies: 56
Views: 19714

Re: Hypothetical for tinman, ap, etc

Thanks a lot--I tried one session like that this morning and it worked great (though sort of a wimpy, cautious intro on the circuit). Onward and upward!
by tcl
Sat Dec 04, 2010 9:42 am
Forum: "Coaching & Training Talk"
Topic: Hypothetical for tinman, ap, etc
Replies: 56
Views: 19714

Re: Hypothetical for tinman, ap, etc

Thanks a lot--that sounds like fun, and I'm already thinking of variations I could do indoors now that football fields are covered in snow and ice. Question: assuming the 3-day running rotation of 65 minutes easy-ish, 55 minutes moderate, 45 minutes with 20 or so brisk but not forcing, does it matte...
by tcl
Fri Dec 03, 2010 12:35 pm
Forum: "Coaching & Training Talk"
Topic: Hypothetical for tinman, ap, etc
Replies: 56
Views: 19714

Re: Hypothetical for tinman, ap, etc

Thanks! I seem to recall that Tinman was playing basketball regularly when he prospered on the 3-day rotation of moderate efforts. My knees don't like it when I do that, so I was wondering how to replicate that FT/agility stimulus. Outside of races (infrequent these days in my neck of the woods), yo...
by tcl
Sun Nov 28, 2010 1:12 pm
Forum: "Coaching & Training Talk"
Topic: Hypothetical for tinman, ap, etc
Replies: 56
Views: 19714

Re: Hypothetical for tinman, ap, etc

Three general questions about this kind of training: 1) Is there a particular type of runner for whom it's more likely to work well? 2) Is there a particular time of the season/year/career when it's most appropriate? 3) Is there a good (minimal?) way to remind the FT fibers to maintain some power wh...