Search found 49 matches

by Schebo
Mon Aug 25, 2014 3:14 am
Forum: "Coaching & Training Talk"
Topic: Need advice for running shorter distances faster
Replies: 17
Views: 7857

Re: Need advice for running shorter distances faster

If you haven´t run in track spikes for a long time you need to be very cautious the first few times. Track spikes are something completely different than racing flats. The first time you should switch to spikes after an easy run and do a few strides. The second time you could switch to spikes for th...
by Schebo
Tue Aug 19, 2014 12:47 pm
Forum: "Coaching & Training Talk"
Topic: Need advice for running shorter distances faster
Replies: 17
Views: 7857

Re: Need advice for running shorter distances faster

You don´t need a whole lot of leg speed to run fast 3-5k races, but you will probably need to run a race pace session every week the last 6 weeks leading up to a peak race (the last really hard about 10 days before). example (5k road race): week 1: 3x3 min (90s rest)+3x200 hill (jog down)+3x2 min (1...
by Schebo
Sun Aug 10, 2014 6:02 am
Forum: "Coaching & Training Talk"
Topic: Cycling Training, Racing, Physiology, and Racing Tactics
Replies: 51
Views: 22195

Re: Cycling Training, Racing, Physiology, and Racing Tactics

[quote="monica"] [quote="Tinman"] Normally, quads are not the primary muscles that generate force in running (they absorb shock). Only on hills do quads work extensively, normally. If you "squat" while running, then sure your quads will be used more than is normal.[/quote] Can you tell me more about...
by Schebo
Fri Aug 01, 2014 1:51 am
Forum: "Coaching & Training Talk"
Topic: firm shoes?
Replies: 16
Views: 8040

Re: firm shoes?

The North Face Ultra Smooth
by Schebo
Thu Jul 31, 2014 3:14 am
Forum: "Coaching & Training Talk"
Topic: Alberto Salazar Training Philosophy
Replies: 40
Views: 18767

Re: Alberto Salazar Training Philosophy

[quote="monica"] [quote="Gabe1"]Yes Mutai is a marathoner, but he is also very fast on shorter distances, like when he won Boston inaugural in 27:19. Even though he trains at hilly roads in high altitude, 8 min/mile so extremely slow for him, it's almost like walking. Almost everybody that goes to K...
by Schebo
Thu Jul 31, 2014 3:09 am
Forum: "Coaching & Training Talk"
Topic: Alberto Salazar Training Philosophy
Replies: 40
Views: 18767

Re: Alberto Salazar Training Philosophy

If I had gone out and run a 10k race during this training phase it would have been about 30 minutes, so my 39 min pm runs would have been about the same intensity as Farah does his assuming Farah is capable of around 26,30). I was able to sustain this training for about 10 years and during that tim...
by Schebo
Wed Jul 30, 2014 3:37 pm
Forum: "Coaching & Training Talk"
Topic: Alberto Salazar Training Philosophy
Replies: 40
Views: 18767

Re: Alberto Salazar Training Philosophy

Salazar coaches some of the best runners on this planet. There is a world of difference in what they can handle and what you and I can handle. Sure. Then teach this training approach only to the best runners. If you´re already doing high mileage and appropriate workouts then the next step in the tr...
by Schebo
Wed Jul 30, 2014 12:50 pm
Forum: "Coaching & Training Talk"
Topic: Alberto Salazar Training Philosophy
Replies: 40
Views: 18767

Re: Alberto Salazar Training Philosophy

[quote="monica"] [quote="dilluh"] -Easy days should be ~1:30 slower per mile than 5k pace. (ex.: 15:40 5k shouldn't be running slower than 6:40 per mile for easy days) -everybody has this "nonsense idea" that you should be fresh all the time, but you should be tired. as long as you hit hard workouts...
by Schebo
Thu Jul 10, 2014 9:58 am
Forum: "Coaching & Training Talk"
Topic: HS girls XC training - scratching my head
Replies: 12
Views: 6924

Re: HS girls XC training - scratching my head

You are doing 6x800 at a pace they can barely run for two miles with a 200 jog recovery? That would be a brutal session for an elite adult runner. The tempo is also too fast. It sems like you´re training them at a pace you hope they will run by the end of the season instead of adjusting the pace to ...
by Schebo
Sun Jul 06, 2014 10:50 am
Forum: "Coaching & Training Talk"
Topic: Law of Diminishing Returns
Replies: 43
Views: 16413

Re: Law of Diminishing Returns

[quote="monica"] Right, I understand you there. Just making sure I got this right: the fast twitch runner, if this runner tried to run 5K/10K while ready for marathon, they would be pretty bad at these shorter races? [/quote] To use myself as an example again: if I never ran anything faster than MP ...
by Schebo
Sun Jul 06, 2014 10:17 am
Forum: "Coaching & Training Talk"
Topic: Law of Diminishing Returns
Replies: 43
Views: 16413

Re: Law of Diminishing Returns

[quote="monica"] [quote="Schebo"] [quote="monica"] The other question related to this that I got is this, when the fast-twitch runner is in shape for 5K/10K, would they still be able to run the marathon without dying too early in the race, just at a much slower pace than they could if they trained f...
by Schebo
Sun Jul 06, 2014 1:59 am
Forum: "Coaching & Training Talk"
Topic: Law of Diminishing Returns
Replies: 43
Views: 16413

Re: Law of Diminishing Returns

[quote="monica"] The other question related to this that I got is this, when the fast-twitch runner is in shape for 5K/10K, would they still be able to run the marathon without dying too early in the race, just at a much slower pace than they could if they trained for the marathon specifically? [/qu...
by Schebo
Sat Jul 05, 2014 2:03 am
Forum: "Coaching & Training Talk"
Topic: Law of Diminishing Returns
Replies: 43
Views: 16413

Re: Law of Diminishing Returns

[quote="dilluh"]
That dovetails well with what I've heard about marathon training for slow twitch vs fast twitch runners (not sure why a true fast twitch would desire to run a marathon).
[/quote]
Perhaps, like me, they want to try something different when they get old. :)
by Schebo
Wed Jul 02, 2014 2:33 pm
Forum: "Coaching & Training Talk"
Topic: 10k sub 31
Replies: 11
Views: 9541

Re: 10k sub 31

[quote="dilluh"] In Steve Magness' new book he explains from his coaching experience that true fast-twitch runners require more taper before key races. Conversely, large tapers for a primarily slow-twitch runner can cause erratic race results. Again, this is anecdotal evidence from one coach... perh...
by Schebo
Tue Jun 17, 2014 3:39 pm
Forum: "Coaching & Training Talk"
Topic: why the short recoveries with CV reps?
Replies: 44
Views: 18478

Re: why the short recoveries with CV reps?

I have never met an elite runner who been doing only easy running for a prolonged period during base training. The concept of running repeats at around 10k pace with a short active recovery during base phase has been around for ages. I have a training book written by Anders Gärderud in the 1980s whe...