Search found 212 matches

by FTIR
Fri Oct 27, 2017 11:57 am
Forum: "Coaching & Training Talk"
Topic: Advice needed for a slower runner, looking to improve
Replies: 9
Views: 3269

Re: Advice needed for a slower runner, looking to improve

First dilluh has some good information so maybe he will correct me in a few places but what strikes me is, to paraphrase: "Based on my training times, I was expecting a 24:00 but I ran a 25:14." If you don't have any reason or excuse (heat, dehydration,sleep...) then my guess is you are putting the ...
by FTIR
Wed Oct 18, 2017 10:17 am
Forum: "Coaching & Training Talk"
Topic: Morning Cross Country Racing Challenges
Replies: 4
Views: 2766

Re: Morning Cross Country Racing Challenges

The aggressive warmup is most likely the key. As far as sleep goes, I think it really depends on how he sleeps most nights. If he is used to 9 hours, I don't think 9 will hurt the night before a race. As far as getting up early or running 3-4 hours ahead of time, they might help and likely won't hur...
by FTIR
Fri Oct 06, 2017 7:47 am
Forum: "Coaching & Training Talk"
Topic: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team
Replies: 18
Views: 15370

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

"it is impossible to over-run the effort." I don't think this is true. A time trial is not a race against your own team. Too many HS runners run everything with positive splits. Running a 3k time trial with splits of 3:00, 3:10 and 3:20 is harder than running the trial with splits of 3:10, 3:10, 3:1...
by FTIR
Tue Sep 26, 2017 6:31 am
Forum: "Coaching & Training Talk"
Topic: Great Summer XC Training but Injury Riddled Season.
Replies: 2
Views: 3904

Re: Great Summer XC Training but Injury Riddled Season.

Have you seen a doctor about your ankle? Did you twist it (hurt it suddenly) or did the injury come on over a few days? Does it hurt when you walk or only when you run? You sound like a candidate for a few weeks of water running. http://www.therunzone.com/viewtopic.php?f=3&t=1720&p=7972&hilit=+pool+...
by FTIR
Sun Sep 17, 2017 7:42 am
Forum: "Coaching & Training Talk"
Topic: Struggling Xc Runner
Replies: 6
Views: 5041

Re: Struggling Xc Runner

ThomasB is right, we need more details and his guesses are likely correct. Now a confession. I saw your post on here in June and meant to comment but it has been a busy summer and frankly about 1/3 of this message board addresses your issues in one way or another. From what you wrote in June, it see...
by FTIR
Sun Sep 03, 2017 7:47 am
Forum: "Coaching & Training Talk"
Topic: How to train most effectively on hard surfaces
Replies: 3
Views: 2525

Re: How to train most effectively on hard surfaces

I don't know how many you have on your team, but 9 stress fractures in a year suggests that there is more to the problem than just running on cement. Can you describe things a little more? What is the distribution of the stress fractures? Are they equally distributed over 3 seasons or do you have sa...
by FTIR
Thu Aug 31, 2017 6:36 am
Forum: "Coaching & Training Talk"
Topic: Progression from CV near peak racing
Replies: 9
Views: 8448

Re: Progression from CV near peak racing

Yes and no. Yes, I change from only CV plus faster shorter reps. No, I don't do pure VO2 max workouts, anymore. What you should do depends on your situation. I'm 50+ and just creating a "racing period" with 3 to 5 races in 3 to 6 weeks does much of what I need. I like to do it that way because I oft...
by FTIR
Wed May 17, 2017 8:01 am
Forum: "Coaching & Training Talk"
Topic: Summer Xc Training
Replies: 2
Views: 3496

Re: Summer Xc Training

I think your best bet is to search around on here but this link should get you started.

https://www.therunzone.com/viewtopic.ph ... c+training
by FTIR
Mon Mar 06, 2017 8:51 am
Forum: "Coaching & Training Talk"
Topic: 3-day rotation questions
Replies: 6
Views: 4618

Re: 3-day rotation questions

While I agree that the OP's version of the three day rotation is most likely too hard, it really depends on what else he has going on in his life, his age and his level of other non-physical stress. Part of the reason that Tom was able to have so much success was that his job had him on his feet man...
by FTIR
Wed Dec 21, 2016 3:34 pm
Forum: "Coaching & Training Talk"
Topic: Amazing
Replies: 12
Views: 9281

Re: Amazing

These links don't seem to work for me, does anyone have them?

index.php?topic=812.msg3303;topicseen#msg3303
index.php?topic=861.msg3505;topicseen#msg3505
by FTIR
Tue Nov 22, 2016 9:57 am
Forum: "Coaching & Training Talk"
Topic: mileage for female
Replies: 8
Views: 7260

Re: mileage for female

Well, I don't have lots of hands on experience but the link basically works on 6 days a week although your athlete seems to be fairly advanced compared to the average 8th or even 9th grader. With an 80 minute long run and 5 days at 40 min that would be 280 minutes at an average of just over 7 mpw th...
by FTIR
Sun Nov 20, 2016 10:21 am
Forum: "Coaching & Training Talk"
Topic: mileage for female
Replies: 8
Views: 7260

Re: mileage for female

6 hours sounds like too much given that the suggestion was 45 min per day. Are you asking how many days a week a 13 year old should run? Are you asking how many days a week a young 5:28 miler/18:50 5k female should run? In this thread, Tom talks about mileage in HS but it sounds like you are not wor...
by FTIR
Sun Nov 13, 2016 10:12 am
Forum: "Coaching & Training Talk"
Topic: Late 5K race fatigue issues - High School Girl
Replies: 17
Views: 18942

Re: Late 5K race fatigue issues - High School Girl

MG seem to be on top of this but I have trouble seeing how something that happens intermittently "She runs into extreme fatigue issues during 5K races. This does not happen at every race, but it happens often enough (about 30-40% of the time). " is predominantly based in something that is MISSING in...
by FTIR
Fri Jul 08, 2016 8:08 am
Forum: "Coaching & Training Talk"
Topic: Need a weekly schedule
Replies: 15
Views: 13555

Re: Need a weekly schedule

In 2008 there was a thread called, "success with just Tinman tempos" http://www.therunzone.com/viewtopic.php?f=3&t=982&p=4244&hilit=success+with+just+tinman+tempos#p4244 While I couldn't find it this morning, there was also a thread that talked about someone Tom trained one winter that just did 4-8 ...