Search found 454 matches

by dilluh
Thu Nov 03, 2016 1:10 pm
Forum: "Coaching & Training Talk"
Topic: Winter Base plan critique
Replies: 6
Views: 14866

Re: Winter Base plan critique

The following can be found in an older thread regarding off-season training for HS runners. I think your plan is not too far off from this. Extend the volume slightly as long as you can maintain it (keep the ball rolling), train at multiple paces, do something for leg turnover/coordination/stride st...
by dilluh
Thu Oct 27, 2016 10:35 am
Forum: "Coaching & Training Talk"
Topic: Thoughts on Steve Magness principles and Hs training
Replies: 3
Views: 6235

Re: Thoughts on Steve Magness principles and Hs training

Steve Magness has considerably less experience as both a coach and as a scientific student of the sport. I'll leave it at that. Bravo, you're absolutely correct! Steve Magness does not have as much coaching experiences as someone like Joe Vigil or time in the lab like JD. What's your point? I shoul...
by dilluh
Wed Oct 26, 2016 12:50 pm
Forum: "Coaching & Training Talk"
Topic: Thoughts on Steve Magness principles and Hs training
Replies: 3
Views: 6235

Re: Thoughts on Steve Magness principles and Hs training

Steve Magness has considerably less experience as both a coach and as a scientific student of the sport. I'll leave it at that.
by dilluh
Wed Oct 26, 2016 12:46 pm
Forum: "Coaching & Training Talk"
Topic: Walking the course
Replies: 3
Views: 6252

Re: Walking the course

Familiarity of a course is important only if the runner understands how to take advantage of that information and has a plan to execute. As to it taking something out of the legs... these are state meet qualifiers - if they can't handle a 5k walk a few hours before racing, I'd question how they made...
by dilluh
Fri Oct 21, 2016 4:49 pm
Forum: "Coaching & Training Talk"
Topic: taper for 5k
Replies: 6
Views: 9169

Re: taper for 5k

So she raced Thursday at districts, had a day off or easy Friday (today), and tomorrow has a 3 x mile (1000 @ 5k pace, 300 @ 3k pace and 100 sprint) w/ 4 min recovery? So there is no true workout between Saturday and when she races next in, what, a week - with large cutbacks in overall mileage? Pers...
by dilluh
Fri Oct 21, 2016 1:58 pm
Forum: "Coaching & Training Talk"
Topic: taper for 5k
Replies: 6
Views: 9169

Re: taper for 5k

It's a little hard to know without more information (how long been running, # of workouts per week, types of workouts, racing progression over the season, etc). Generally, I wouldn't drop volume if she's handling it fine. Perhaps a slight modification to the workouts to make them specific to the rac...
by dilluh
Fri Oct 21, 2016 11:30 am
Forum: "Coaching & Training Talk"
Topic: Half Marathon SImulation
Replies: 10
Views: 11643

Re: Half Marathon SImulation

I’m coached by Tom and actually he let me run a long tempo run on Saturday and a long easy run on Sunday. On Sunday the legs feel not super fresh but mostly powerful. On Monday I run very easy and on midweek I do some CV reps., my next race will be a half marathon. This is pretty consistent with To...
by dilluh
Mon Oct 10, 2016 4:54 pm
Forum: "Coaching & Training Talk"
Topic: Half Marathon SImulation
Replies: 10
Views: 11643

Re: Half Marathon SImulation

I don't think the "run on tired legs" adage applies to the HM because you aren't fully depleting your glycogen reserves in a ~80 min race therefore there isn't a lot of incentive to simulate that in training. Fitness-wise, I'd rather be in the 10k fresh legs mode than marathon endurance mode for a H...
by dilluh
Mon Oct 10, 2016 11:50 am
Forum: "Coaching & Training Talk"
Topic: Half Marathon SImulation
Replies: 10
Views: 11643

Re: Half Marathon SImulation

At your level, I'd honestly just train for the HM like you would a 10k and keep the overall volume and workout volume solidly high (but keeping the ball rolling, obviously). Stay relatively fresh, the HM is not the fuel sipping efficiency race that the full marathon is. I think the training is quit...
by dilluh
Mon Oct 10, 2016 11:03 am
Forum: "Coaching & Training Talk"
Topic: Half Marathon SImulation
Replies: 10
Views: 11643

Re: Half Marathon SImulation

I don't think the extensive+intensive (big) workouts are really necessary for a sub-90 min race. Your proposed workout has you doing 6 miles of LT after 6 miles easy (based on 1:24 HM fitness). That'd be pretty close to a marathon type workout more than it is a HM workout. 6 miles at LT is no joke. ...
by dilluh
Fri Sep 02, 2016 10:32 am
Forum: "Coaching & Training Talk"
Topic: Twice a week CV intervals?
Replies: 4
Views: 7477

Re: Twice a week CV intervals?

Multi-pace training is something that Tom and many other successful coaches implement. It's good for your development to run a variety of paces each week. The key is to know how much and how frequently. As stated before, you won't hurt yourself doing 2x CV workouts per week but I'm not sure it's opt...
by dilluh
Fri Sep 02, 2016 10:27 am
Forum: "Coaching & Training Talk"
Topic: Cross Country Schedule Questions
Replies: 2
Views: 4754

Re: Cross Country Schedule Questions

One other mid-week stamina run plus a very easy long run would be plenty. Don't overcook it on the mid-week stamina run and make sure to get in some strides or fast 200s with long rest a few times per week. All other runs easy.
by dilluh
Fri Sep 02, 2016 10:24 am
Forum: "Coaching & Training Talk"
Topic: training question for a miler
Replies: 4
Views: 7529

Re: training question for a miler

2 stamina sessions + a long run is good if you aren't running a marathon. A third true session is generally too much. Make sure the long run is truly easy and doesn't turn into a session all on its own. When doing 2 + long run, I like to run in the low end of the "easy" pace range for the long run o...
by dilluh
Mon Aug 08, 2016 10:39 am
Forum: "Coaching & Training Talk"
Topic: In Raleigh, North Carolina for the Sir Walter Mile, Aug 5th
Replies: 4
Views: 7625

Re: In Raleigh, North Carolina for the Sir Walter Mile, Aug

Congrats to Drew on a PR (3:57:15). That's nuts in that kind of weather.
by dilluh
Fri Aug 05, 2016 11:16 am
Forum: "Coaching & Training Talk"
Topic: In Raleigh, North Carolina for the Sir Walter Mile, Aug 5th
Replies: 4
Views: 7625

Re: In Raleigh, North Carolina for the Sir Walter Mile, Aug

Good luck to Drew, parents and Tom this weekend on the debut.

Hope it's a solid one!