Search found 454 matches

by dilluh
Wed Dec 21, 2016 1:12 pm
Forum: "Coaching & Training Talk"
Topic: Alternation Workouts for Specific Endurance - Opinions
Replies: 8
Views: 7218

Re: Alternation Workouts for Specific Endurance - Opinions

Do you have any insight into determining which is most effective for any given runner? I understand CV is going to work best for the speedy folks, but does trial and error prove best for determining the nuances? Is the next best thing a muscle biopsy? Tinman has eluded to this in the past but I fin...
by dilluh
Wed Dec 21, 2016 12:25 pm
Forum: "Coaching & Training Talk"
Topic: Coaching approach to building back mileage post-injury
Replies: 8
Views: 8687

Re: Coaching approach to building back mileage post-injury

I believe that when I was coming back, all the "moderate running feels good" was likely a function of just not having that much total volume of running to do, i.e., I wasn't doing workouts and I wasn't at normal weekly volume so it felt just fine to be doing plenty of moderate running. In the short ...
by dilluh
Tue Dec 20, 2016 1:39 pm
Forum: "Coaching & Training Talk"
Topic: Alternation Workouts for Specific Endurance - Opinions
Replies: 8
Views: 7218

Re: Alternation Workouts for Specific Endurance - Opinions

IMO, good 10k training will put you in phenomenal shape for the HM. It's only a few tweaks away from being ideal HM training and those tweaks aren't anything all that drastic, either. Tinman has many posts regarding "wave" workouts which I think are partly what you are describing. They are great! I ...
by dilluh
Mon Dec 19, 2016 12:31 pm
Forum: "Coaching & Training Talk"
Topic: Alternation Workouts for Specific Endurance - Opinions
Replies: 8
Views: 7218

Re: Alternation Workouts for Specific Endurance - Opinions

My personal experience is that, while the 5k feels significantly different (in terms of effort) from the 10k, my best 5k times came after maximizing my 10k training, running a good 10k race, and then running the 5k frequently after that. The first 5k was ok, the second was better and then the third ...
by dilluh
Mon Dec 12, 2016 4:26 pm
Forum: "Coaching & Training Talk"
Topic: Coaching approach to building back mileage post-injury
Replies: 8
Views: 8687

Re: Coaching approach to building back mileage post-injury

If, as far as you, a doctor, or a therapist can tell, there is no further threat of repeat injury, then ramping to a previously "normal" volume should not require strict adherence to a 10% rule. For example: If while coming back from injury where I was able to run 6 days a week and cover 15-18 miles...
by dilluh
Mon Dec 12, 2016 11:38 am
Forum: "Coaching & Training Talk"
Topic: Coaching approach to building back mileage post-injury
Replies: 8
Views: 8687

Re: Coaching approach to building back mileage post-injury

This is going to depend on the nature of your injury but as far as overall strategy to get back to building back mileage, I think it's wise to run as often as you can rather than trying to go for a run, take several days off, go for another run, take several days off, etc. Even if it means that most...
by dilluh
Thu Dec 01, 2016 12:44 pm
Forum: "Coaching & Training Talk"
Topic: Track Training For Sophmore @ (Specifically Tinman)
Replies: 4
Views: 4623

Re: Track Training For Sophmore @ (Specifically Tinman)

Your other workout for the week could be a tempo run or maybe some 5k-paced fartlek. A good tempo run at an appropriate pace is really never a bad option. Should you run Saturdays? It depends. If you feel that you are getting close to your limit of consistently being able to do your current weekly t...
by dilluh
Thu Dec 01, 2016 12:21 pm
Forum: "Coaching & Training Talk"
Topic: Improving Hip Mobility/Stride Length For Female HS Runner
Replies: 1
Views: 3239

Re: Improving Hip Mobility/Stride Length For Female HS Runne

I believe the best and easiest way to improve stride length/strength is with hill sprints. 5-10 x 50-100m on a decent grade at ~80% max effort, jog/walk back down the hill and jog maybe a bit more before the next rep. For me, I've found that heavy weight split squats, squats, deadlifts and cleans pr...
by dilluh
Tue Nov 29, 2016 6:13 pm
Forum: "Coaching & Training Talk"
Topic: Cross Country vs Track Training
Replies: 1
Views: 3875

Re: Cross Country vs Track Training

First, I would hope that your new track coach has a training plan in mind for the upcoming track season. You should listen to their instruction on training. Regarding mileage: XC and track (assuming you are doing distance events in track) are both going to require good high-end aerobic endurance (st...
by dilluh
Thu Nov 17, 2016 4:27 pm
Forum: "Coaching & Training Talk"
Topic: What happened to the Slow Tempo?
Replies: 17
Views: 19427

Re: What happened to the Slow Tempo?

It would probably be easiest to use a recent race time (say, a 5k), put that into Tinman's calculator, and then look up the corresponding Tinman tempo pace. I'm not sure if your 6 minute test is an accurate representation of your VO2max or not. Not saying it's wrong, I just don't know how to apply t...
by dilluh
Tue Nov 15, 2016 12:01 pm
Forum: "Coaching & Training Talk"
Topic: When to start CV workouts?
Replies: 1
Views: 3923

Re: When to start CV workouts?

Have you trained at 50 miles per week before? If you have trained at that volume successfully and consistently in the past, there is no reason to take 11 weeks to go from 20 to 50. Even if you haven't, there are better ways to gauge what is a reasonable volume of running to aim for (see Tinman's pos...
by dilluh
Sun Nov 13, 2016 7:18 pm
Forum: "Coaching & Training Talk"
Topic: Late 5K race fatigue issues - High School Girl
Replies: 17
Views: 23710

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

I never went out too hard in races before training with Tinman but he did teach me the principle of getting in a rigorous warmup, particularly for short races. It helped immensely from the first time I tried it. I think most people are not warming up enough before a 5k to run their best race. It req...
by dilluh
Sun Nov 06, 2016 4:20 pm
Forum: "Racing Talk"
Topic: Molly Huddle 3rd at NYC marathon
Replies: 0
Views: 13480

Molly Huddle 3rd at NYC marathon

Molly Huddle took 3rd in her marathon debut today looking very strong all the way to the end. In fact, if she had another 800m to race, she would've caught the second place Kenyan as she was charging hard to try to catch her in the final mile. I think Molly Huddle is the future of women's marathonin...
by dilluh
Fri Nov 04, 2016 11:44 am
Forum: "Coaching & Training Talk"
Topic: Winter Base plan critique
Replies: 6
Views: 14866

Re: Winter Base plan critique

Just to be clear - the quoted training outline are Tom's words, not mine. While out on a run this morning I was thinking about the sheer volume of incredibly insightful and useful training information that is just sitting on these forums, free, from Tom. Compiled, clarified, organized and perhaps a ...
by dilluh
Thu Nov 03, 2016 1:24 pm
Forum: "Coaching & Training Talk"
Topic: Leg strength and Form
Replies: 1
Views: 5947

Re: Leg strength and Form

I think your approach of sticking with machine-based weight lifting is smart as a starting point but eventually you will get more benefit from free weights and doing heavier lifts for less repetitions, i.e., 5 x split squat four sets at near max weight. This will maximize the power benefits without ...