Search found 454 matches

by dilluh
Mon Nov 20, 2017 4:46 pm
Forum: "Coaching & Training Talk"
Topic: Tinman's pacing for EZ/Very EZ paces "that day"
Replies: 5
Views: 3672

Re: Tinman's pacing for EZ/Very EZ paces "that day"

1) You're overthinking it a little bit here. True recovery runs are little more than uptempo jogging. The day after a marathon workout can often require a recovery run. If you're running appropriate pace and volume for a normal workout (CV, tempo), and you haven't overcooked the workout, the day aft...
by dilluh
Fri Oct 27, 2017 1:15 pm
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 dilluh
Fri Oct 27, 2017 1:09 pm
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

I have a few thoughts on your post. First, you talk about being a bigger guy and having problems with ongoing soreness and overtraining. As a fellow larger runner, I have found that long "recovery" runs over an hour tend to really sap the speed out of my legs. They took some building up to before t...
by dilluh
Fri Oct 27, 2017 11:07 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

Hi everyone, 1) I have been following the big 2 and doing "Tempo at 20-22 minutes" and "CV at 1K with 200m jog" paces per Tinmans calculator for about 2.4 miles and feel good. Based on my my slow pace and mileage, is that good distance for both or can I increase the distance and time for those? Any...
by dilluh
Wed Oct 18, 2017 9:41 am
Forum: "Coaching & Training Talk"
Topic: Morning Cross Country Racing Challenges
Replies: 4
Views: 2766

Re: Morning Cross Country Racing Challenges

It is highly advantageous to get in an easy run ~3-4 hours before the race if you can. The normal warm up routine closer to race time will feel so much better if you do this. I know it's a pain for "early" race times, but I think if you can swing it, it's worth it. My peak race every year is a road ...
by dilluh
Wed Oct 04, 2017 6:52 am
Forum: "Coaching & Training Talk"
Topic: 5k Specific Workout 3 Weeks Out from Peak for HS XC Team
Replies: 18
Views: 15373

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

Looks good to me. Race pace, not too much volume, and with plenty of rest. Other options could be: (1) Under distance time trial. They could run 3k to 2 miles at about 98% effort (no kicking at the end). Though, it might be difficult to control HSers to treat it as a workout and not race it. (2) One...
by dilluh
Mon Oct 02, 2017 2:08 pm
Forum: "Coaching & Training Talk"
Topic: Using CV Workouts and Tempos every week in base phase.
Replies: 5
Views: 5923

Re: Using CV Workouts and Tempos every week in base phase.

You could use the aerobic fartleks, but seeing as you haven't likely lost much fitness with just one week off, I'm not sure you need to. Aerobic fartleks are an efficient way to bridge a runner who has less than optimal fitness and power/turnover to transitioning into the normal workouts we talk abo...
by dilluh
Sun Oct 01, 2017 2:09 pm
Forum: "Coaching & Training Talk"
Topic: Using CV Workouts and Tempos every week in base phase.
Replies: 5
Views: 5923

Re: Using CV Workouts and Tempos every week in base phase.

There's no problem with it during base as long as the volume and intensity match current fitness. In fact, Tinman would argue it's a more efficient way to "build base" compared to just mega-mileage at easy/moderate. To avoid boredom, I'd switch it up the CV with LT reps, progression runs and maybe d...
by dilluh
Sun Sep 24, 2017 10:53 am
Forum: "Coaching & Training Talk"
Topic: Kipchoge's training. Tinman do you have any comments?
Replies: 2
Views: 4190

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

The highest of elite level marathon fitness allows for "eye popping" workouts along with the ability to recover relatively quickly from those efforts.

Great fitness begets the ability to train more and recover faster.
by dilluh
Thu Sep 21, 2017 12:18 pm
Forum: "Coaching & Training Talk"
Topic: transition from CV intervals to faster interval after
Replies: 3
Views: 3223

Re: transition from CV intervals to faster interval after

I do 400 jog between. The distance isn't critical, just make sure you're recovered before the next 200. It's not really a workout, so don't make it one.
by dilluh
Tue Sep 19, 2017 4:29 pm
Forum: "Coaching & Training Talk"
Topic: Struggling Xc Runner
Replies: 6
Views: 5041

Re: Struggling Xc Runner

Tehkid, You should read this thread: http://www.therunzone.com/viewtopic.php?t=3288 and the basis of the conversation here: http://www.joehenderson.com/longslowdistance/home.php?article= If nothing else, these should provide some new perspective on your training and perhaps change your mind about ho...
by dilluh
Thu Sep 14, 2017 11:27 am
Forum: "Coaching & Training Talk"
Topic: Think of Changing Workout I have Used For Years For My Team
Replies: 10
Views: 7033

Re: Think of Changing Workout I have Used For Years For My T

In regards to Malmo. He has said a lot of things. Some very helpful and other things I'm convinced just to mess with people. You are almost certainly right on that account. :) He definitely rankles some folks the wrong way and likely gets a kick out of it. Good advice regarding setting training int...
by dilluh
Wed Sep 13, 2017 5:33 pm
Forum: "Coaching & Training Talk"
Topic: Think of Changing Workout I have Used For Years For My Team
Replies: 10
Views: 7033

Re: Think of Changing Workout I have Used For Years For My T

These two runs and hills / sprints / short reps at 90-95% will take a runner a long, long ways in my opinion. Completely agree, especially for those with experience or control of hubris to not push progression runs beyond what they should be. In my younger years, I loved progression runs but I know...
by dilluh
Wed Sep 13, 2017 8:34 am
Forum: "Coaching & Training Talk"
Topic: Think of Changing Workout I have Used For Years For My Team
Replies: 10
Views: 7033

Re: Think of Changing Workout I have Used For Years For My T

I would never suggest boiling training down to one pace, but if I was forced to, I would run two Tinman tempos per week, fill in the rest with easy pace and a few days of hill sprints and call it good - this would probably net me 80-90% of what I'm after, overall. I think it's a really effective pac...
by dilluh
Tue Sep 12, 2017 9:25 am
Forum: "Coaching & Training Talk"
Topic: Think of Changing Workout I have Used For Years For My Team
Replies: 10
Views: 7033

Re: Think of Changing Workout I have Used For Years For My T

Thank you for the response but it really does not answer my question. I know how to format the workout and which athletes can handle what volume. Some of my athletes are only doing two reps when we do this workout. I also am very careful to not race my athletes that frequently and feel that a race ...