Our two most downloaded podcast of all time are Joe Vigil and Tinman. Tinman was in the Phoenix area for a couple days, my home area, so I arranged to get together with him. We agreed to sit down to record a podcast. As I was setting up we were talking about my high school team’s season and he went to tell me a story about how to quickly heal sprained ankles, 40 minutes later we were still going but had not officially started the podcast yet. I wish we had, one thing you get from talking to Tom is a mixture of absolute passion for running and incredible knowledge of the science and why. So 40 minutes in I hit the record button and we picked up where we were in the discussion. I hope you enjoy this one as much as I did.
1:30 We need to work on our skills as endurance athletes, how?
- Learn from sprint coaches
- Learn from youtube
- Take sprint mechanic classes and education
2:52 How much time do you work with your athletes on skills?
- Talk about knee drive and arm position often
- Assign training like hill repeats
- Sam Parsons had no power, huge drops when developed power
4:20 Types of hill repeats
- 30 seconds
- mile pace effort, the effort is key
- 1-2x a week but never get away from it year round
5:15 What about if you live in Florida and have no hills
- Drive to hills
- Stadium Steps
- Pull sleds, not too much weight and do technically sound
6:36 Injury prevention
- This helps minimalize injuries, can never escape
- Don’t overcook with workouts
- Slow on easy days
7:34 Keep the ball rolling
- Don’t do anything to disrupt training
- Post run nutrition
- Dynamic flexibility
- Hill work
- Sleep
- Slow on easy days
- Sleep not texting in bed
- Like a snowball, keep it rolling
10:40 What does it mean to you, when we talk about non-elite runners and easy/hard days
- Modulate days
- Easy days are easy, 2:00 or 2:300 or more slower than current 5k pace
- Cant execute when fatigued
12:18 Walking through a week
- Talking about a cross-country week with a weekly race
- Monday long run with striders
- Tuesday easy run
- Wednesday key workout
- Thursday easy run
- Friday pre-meet work with striders
- Saturday race with a good amount of distance after
13:49 Do you do that year around?
- One long run and 2 quality days a week, race counts as a quality day
14:31 How hard are you going on the quality days
- If not sure use CV reps, hill reps and striders
- Drew did zero of the 8, 10 or 12×400 type workouts in high school, none
- You don’t need to go real hard if you are doing plenty of 600, 800, 1000 CV’s
- Lots of talk on muscle fibers
23:37 If CV is so great, should you be doing them a few times a week during non-race season
- Dose-response rate, you get almost all you need from one workout a week
- Run 1600 or 800 have them do CV work after the run
26:40 Brogan Austin was recently on our podcast off his national championship, how is training different with a marathoner?
- We never ran a marathon pace workout
- More fast/intermediate CV speed is better
- Challenge is the pounding of the distance
- Cruising speed is more important, 10k/10 mile type pace
29:24 We have a lot of marathon and ultra listeners would their CV work volume be different
- Build up to 20-24 minutes in reps is all you need
- No isolation training, there is only one energy system
- Integrate the different speeds into workouts
- Kids should participate in other sports, but some kids don’t like the other sports
36:24 What is the future of Tinman Elite
- Focused on Olympics, already have 3 qualifiers
- Will have everything from 800-marathon in the trials
- Will add females at some point
- We are team, but we are family
43:50 Stryd Power Meter
- Measures lots of components of your stride
- Verticle Oscillation is interesting to watch
- Helps you identify issues
- Analyzing races
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