Search found 929 matches

by ap4305
Fri Jul 06, 2012 11:33 am
Forum: "Coaching & Training Talk"
Topic: Training in the heat/humidity
Replies: 11
Views: 5463

Re: Training in the heat/humidity

For these situations, I like to use some metaphors offered by legendary throws coach Dan John.  Life presents three types of situations: green light, yellow light, and red light. 1)  Green light: your environment and life in general are ideal for quality training.  These are periods where you can tr...
by ap4305
Tue Jul 03, 2012 5:50 pm
Forum: "Coaching & Training Talk"
Topic: Proposed 5K Training Template
Replies: 5
Views: 4205

Re: Proposed 5K Training Template

I think that template can work, especially with its simplicity and consistency; no need to get too fancy in your situation, since you realize that aerobic stamina is a weakness.  But I do agree with Ninetonite regarding the one workout per week.  I'd have one focus day and one "optional" day where y...
by ap4305
Tue Jul 03, 2012 1:51 pm
Forum: "Coaching & Training Talk"
Topic: Proposed 5K Training Template
Replies: 5
Views: 4205

Re: Proposed 5K Training Template

Hard to say without knowing more about you but I'm not sure that planning so far in advance is a good idea (if its a new training plan, how do you know how your body will react?) And secondly, I'm not sure you need the pressure of time trialing/racing every four weeks or so in the first semester of ...
by ap4305
Mon Jul 02, 2012 3:07 pm
Forum: "Coaching & Training Talk"
Topic: Supercompensation on weekends
Replies: 8
Views: 3932

Re: Supercompensation on weekends

[quote="rycase"] What are your thoughts on this structure? [/quote] I'd do whatever Tinman tells you to do, and its his call as to what "does well" means, since "does well" in short term can be very different than the long term. Great points and examples by Tex.  I'd simply add there's a difference ...
by ap4305
Sat Jun 30, 2012 10:02 pm
Forum: "Coaching & Training Talk"
Topic: Bodyweight and performance
Replies: 28
Views: 13773

Re: Bodyweight and performance

Thanks for bringing that up, runthe8.  Important to blend nutrition with the ebb and flow of training.    Key point from Bob S. regarding nutrition periodization is how most of us create a vicious cycle of behind over-fed when activity/load is lowest, then under-fed when training load is highest...t...
by ap4305
Sat Jun 30, 2012 12:38 pm
Forum: "Coaching & Training Talk"
Topic: Bodyweight and performance
Replies: 28
Views: 13773

Re: Bodyweight and performance

[quote="Ninetonite"] However you still need a calorie deficit to lose weight.  At the extreme, a 1500 calorie a day diet of junk food might allow you to lose some weight whereas a 3000 calorie a day diet of healthy food can make you fat.  [/quote] Yes indeed, and that's where the behavioral and psyc...
by ap4305
Fri Jun 29, 2012 11:38 am
Forum: "Coaching & Training Talk"
Topic: Galen Rupp at the Trials
Replies: 11
Views: 5580

Re: Galen Rupp at the Trials

Great points!  Rupp spent the last several years working on the first 4800m of the 5000m.  This year they worked on Rupp's mile so he could close tactical races more effectively...Having laid that foundation, he's now in a position where the last 200m actually matter (Great lesson for all those obse...
by ap4305
Thu Jun 28, 2012 1:47 pm
Forum: "Coaching & Training Talk"
Topic: Bodyweight and performance
Replies: 28
Views: 13773

Re: Bodyweight and performance

[quote="Gull"] Are there some upperbody bodyweght training regime I can do to keep my strength but not induce hypertrophy? I know of one exercise that I think will not promote hypertrophy and that is clap push ups, because of the fast execution and short time under tension. But I dont know about exe...
by ap4305
Thu Jun 28, 2012 1:17 pm
Forum: "Coaching & Training Talk"
Topic: How long longruns for 800m runners?
Replies: 2
Views: 2277

Re: How long longruns for 800m runners?

[quote="Gull"] How long should I run my longest run when I am competing at 800m. Is it necessary to do any longer than 1h and 30 minutes? I am a medium fast type of runner (24.00 200. 51.0 400m) Should I because I am a fast runner, limit the length of my longest run? Would it be more wise to split m...
by ap4305
Tue Jun 26, 2012 12:08 pm
Forum: "Coaching & Training Talk"
Topic: Bodyweight and performance
Replies: 28
Views: 13773

Re: Bodyweight and performance

[quote="Gull"] I am only doing bodyweight training, but seems like I am prone to bulking very easily. [/quote] This comes up frequently among runners and endurance folks, so its probably worth elaborating upon... A lot of people think, "I'm not lifting very heavy weights or just doing body weight, s...
by ap4305
Mon Jun 18, 2012 7:21 pm
Forum: "My Running"
Topic: Coming back to running-looking for advice
Replies: 5
Views: 7698

Re: Coming back to running-looking for advice

Use the calculator at Tom's other site, www.runningprs.com.  That's more updated and you can dial in more precisely. Some GENERAL pace guidelines: LT pace...roughly one hour race pace. CV pace...8k-10k pace roughly Tempo...around marathon pace (again, broad estimate).  Under this system, your c...
by ap4305
Mon Jun 18, 2012 6:28 pm
Forum: "My Running"
Topic: Coming back to running-looking for advice
Replies: 5
Views: 7698

Re: Coming back to running-looking for advice

Welcome!  No need to hit the track for now.  Fartlek can easily be done according to time and effort.  Typical equivalent for CV workout would be 3minutes CV/1min easy.  Can mix and match different work:rest combos based on goal of the session.  Actual paces are less important than the perception of...
by ap4305
Sat Jun 16, 2012 11:40 am
Forum: "Coaching & Training Talk"
Topic: Big Workout split in 2 parts
Replies: 8
Views: 4402

Re: Big Workout split in 2 parts

@Bush runner...fair point.  Does come down to individual.  5k at tinman tempo is basically a hard warmup, and can serve as checks-and-balances for interval session.  Also, can be good to condition body for fast finish after decent mileage and some hard running for the day.  But often depends on indi...
by ap4305
Fri Jun 15, 2012 5:23 pm
Forum: "Coaching & Training Talk"
Topic: Big Workout split in 2 parts
Replies: 8
Views: 4402

Re: Big Workout split in 2 parts

The amount of quality you could handle on a bunching plan depends on several factors...fitness, experience, etc.  Very individual.  That said, the plan you outlined above looks to be a sound accommodation for your time limitations.  As you recognized, its not 100pct ideal, but you're doing the best ...
by ap4305
Thu Jun 14, 2012 7:14 pm
Forum: "Coaching & Training Talk"
Topic: Big Workout split in 2 parts
Replies: 8
Views: 4402

Re: Big Workout split in 2 parts

Same training effect?  Probably not. I'd prefer the same day, over consecutive days. Ultimately, you do the best you can with whatever resources you have, which it looks like you are doing.  Does your work preclude a heavier day on Saturday?  If not, a bunching (aka weekend warrior) approach may wor...