Bored X coach, willing to give unwanted advice

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  • X.Coach
    registered
    8 years ago 03/25/2012 10:06pm CDT
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    Only coached a few years with average success. So please feel free to not listen
    Half dozen 14 flat or under guys
    5 sub 1:50 guys

    Day 1 Advice
    Tempo runs are your best friend. Every coach does them different.
    McDonnell- start fast and hold on
    Simmons/Walker/Louie- Progression style
    Daniels-Steady

    They all have there place and time, but never go two weeks without one of these. Don't be afraid to throw a 2-3 mile tempo before some speed late in the season (Vin style).

    Most athletes hate Tempos and I don't blame them, but if you want to make jumps in fitness you need them.
  • Hill Top Stallion
    8 years ago 03/25/2012 10:15pm CDT
    re: x.Coach
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    For an 800 meter runner trying to break 2:00, what types of workouts would you suggest? I know this is vague, but what are some general "bread and butter" workouts you'd suggest if they're currently at 2:02 and want to get under 2?

    Thanks
  • X.Coach
    registered
    8 years ago 03/25/2012 10:18pm CDT
    re: Hill Top Stallion
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    Age?
    Years running?
    Mileage?
    Normal long run?
    How many workouts in a week?
    Cross train?
    Speed or distance runner?
  • you sir
    8 years ago 03/25/2012 10:38pm CDT
    re: x.Coach
    Forum Index
    should give me your email so i can contact you
  • X.Coach
    registered
    8 years ago 03/25/2012 11:15pm CDT
    re: you sir
    Forum Index
    Fire away
  • Moving On Up...To The Top
    8 years ago 03/25/2012 11:56pm CDT
    re: x.Coach
    Forum Index
    x.Coach wrote:

    Only coached a few years with average success. So please feel free to not listen
    Half dozen 14 flat or under guys
    5 sub 1:50 guys

    What's your take on long runs for 5K guys? How often? How far? Pacing?

    Thanks
  • X.Coach
    registered
    8 years ago 03/26/2012 6:46am CDT
    re: Moving On Up...To The Top
    Forum Index
    Everyone is different.

    Coached 70 mile a week sub 14, sub 3:40 guy, long run around 15

    Coached a 120-300 mpw guy who was sub 14, long run of 20

    Runner A would not have done well with runner B's schedule and vice versa.

    If it wasn't race week the long run was done by feel. First half controlled, last half I'd see kids close in sub 15 for the last 3 miles. We used Sunday as our third workout of the week. Some kids became men on that dirt road, others learned that finding their limitst wasn't for them
  • dud3
    8 years ago 03/26/2012 8:00am CDT
    re: X.coach
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    23 year old trying to break 16 on the track in may here, I've been running like 45-55 miles a week(because that's pretty much all my schedule can allow). I've thrown in one tempo run on tuesdays for the past two weeks and one interval session in on thursdays also(10x400 w/ 1:11 average, 5x1000m w/ 3:14 average) for the past two weeks.

    I'm really not sure what I'm doing other than kind of what i was doing back in high school, and I think i'm around high 16s shape for 5k. Any advice?
  • 722
    registered
    8 years ago 03/26/2012 8:06am CDT
    re: dud3
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    dud3 wrote:

    23 year old trying to break 16 on the track in may here, I've been running like 45-55 miles a week(because that's pretty much all my schedule can allow). I've thrown in one tempo run on tuesdays for the past two weeks and one interval session in on thursdays also(10x400 w/ 1:11 average, 5x1000m w/ 3:14 average) for the past two weeks.

    I'm really not sure what I'm doing other than kind of what i was doing back in high school, and I think i'm around high 16s shape for 5k. Any advice?

    I was doing those types of workouts heading into indoor track season last year and was able to pop off a 16:16 for my first race. A few weeks after that race I did 4 x 1600 averaging 5:09 and felt close to being able to go sub-16 but got inured halfway through a mile race.
  • dud3
    8 years ago 03/26/2012 8:12am CDT
    re: 722
    Forum Index
    722 wrote:

    dud3 wrote:

    23 year old trying to break 16 on the track in may here, I've been running like 45-55 miles a week(because that's pretty much all my schedule can allow). I've thrown in one tempo run on tuesdays for the past two weeks and one interval session in on thursdays also(10x400 w/ 1:11 average, 5x1000m w/ 3:14 average) for the past two weeks.

    I'm really not sure what I'm doing other than kind of what i was doing back in high school, and I think i'm around high 16s shape for 5k. Any advice?

    I was doing those types of workouts heading into indoor track season last year and was able to pop off a 16:16 for my first race. A few weeks after that race I did 4 x 1600 averaging 5:09 and felt close to being able to go sub-16 but got inured halfway through a mile race.


    Ahh well my races aren't until may so I still have time to prepare. Thanks for the insight, maybe I'm in better shape than I think I am.
  • agip
    registered
    8 years ago 03/26/2012 8:28am CDT
    re: x.Coach
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    I think I know pretty much everything I need to know - I've been running for 30 years and reading the literature for the last 10. I hang out with runners and on lrc, way too much.

    In your time as a coach, for the guys who think they know it all...is there something they are often missing? Or put another way, is there anything that surprises you that veteran runners do or don't do or know?
  • agip
    registered
    8 years ago 03/26/2012 8:46am CDT
    re: agip
    Forum Index
    or maybe put a third way: in your experience do know it all runners actually know it all? Or are they kidding themselves?
  • Hydrite
    8 years ago 03/26/2012 10:00am CDT
    re: agip
    Forum Index
    Graduated from college in May, injured in July, off with the injury until beginning of Feb, doing about 30 miles a week now (70 was college mileage). What point should I begin doing speed workouts again?
  • Hydrite
    8 years ago 03/26/2012 10:00am CDT
    re: agip
    Forum Index
    Graduated from college in May, injured in July, off with the injury until beginning of Feb, doing about 30 miles a week now (70 was college mileage). What point should I begin doing speed workouts again?
  • X.Coach
    registered
    8 years ago 03/26/2012 10:15am CDT
    re: dud3
    Forum Index
    Give yourself more time between workouts. Try Tuesday Friday. How much rest are you taking on workouts? A lot of people take way too much rest.
    How do you run your tempos?
    What's your long run?
    dud3 wrote:

    23 year old trying to break 16 on the track in may here, I've been running like 45-55 miles a week(because that's pretty much all my schedule can allow). I've thrown in one tempo run on tuesdays for the past two weeks and one interval session in on thursdays also(10x400 w/ 1:11 average, 5x1000m w/ 3:14 average) for the past two weeks.

    I'm really not sure what I'm doing other than kind of what i was doing back in high school, and I think i'm around high 16s shape for 5k. Any advice?
  • X.Coach
    registered
    8 years ago 03/26/2012 10:44am CDT
    re: agip
    Forum Index
    You can't know it all. Everybody's body responds different to training. Having a coach or someone that knows how you look during workouts is key, because you respond different to workouts on different days. Sometimes 6*mile needs to become 7*mile when you feel great and other times it needs to be cut to 4*mile.

    A great coach for one athlete could be an awful coach for another athlete. 2nd biggest talent I had our personalities didn't mesh and he only ran 3:50. I had kids who shouldn't have been in his league beating him on the team. It was a learning experience for me.

    Keeping it enjoyable is part of the battle.
  • X.Coach
    registered
    8 years ago 03/26/2012 10:45am CDT
    re: Hydrite
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    Need a lot more info then that. What is the goal you are going for?
    Hydrite wrote:

    Graduated from college in May, injured in July, off with the injury until beginning of Feb, doing about 30 miles a week now (70 was college mileage). What point should I begin doing speed workouts again?
  • Dud3
    8 years ago 03/26/2012 1:21pm CDT
    re: X.coach
    Forum Index
    X.coach wrote:

    Give yourself more time between workouts. Try Tuesday Friday. How much rest are you taking on workouts? A lot of people take way too much rest.
    How do you run your tempos?
    What's your long run?
    dud3 wrote:

    23 year old trying to break 16 on the track in may here, I've been running like 45-55 miles a week(because that's pretty much all my schedule can allow). I've thrown in one tempo run on tuesdays for the past two weeks and one interval session in on thursdays also(10x400 w/ 1:11 average, 5x1000m w/ 3:14 average) for the past two weeks.

    I'm really not sure what I'm doing other than kind of what i was doing back in high school, and I think i'm around high 16s shape for 5k. Any advice?


    On the 400s I gave myself about 30-45 seconds between each and about 3
    Minutes between each set(I did 5x400, 5x400) and on the 1000s I did a 200 jog and went right into the next interval.

    My tempos aren't too long, generally 3 miles at 5:45 pace, I thought about doing them in the track and giving 1 minute rest between each mile and my long runs are usually 9 to 11 miles.
  • Hydrite
    8 years ago 03/26/2012 1:50pm CDT
    re: X.coach
    Forum Index
    X.coach wrote:

    Need a lot more info then that. What is the goal you are going for?

    Right now the main priority is to stay healthy and avoid another 7 month injury lay off. Shooting for 15 in the 5k. Current pr is 15:12, but I went 15:05 for the 5k split in an 8k. 25:14 8k time. Basically I do a long run of 8 or 9 miles, and 4 other runs of between 4 and 6 miles. Just being really cautious with the return from injury. Main question I suppose is at what fitness level should I begin doing workouts
  • anotheropinion
    8 years ago 03/26/2012 2:17pm CDT
    re: x.Coach
    Forum Index
    x.Coach wrote:


    Day 1 Advice
    Tempo runs are your best friend. Every coach does them different.
    McDonnell- start fast and hold on
    Simmons/Walker/Louie- Progression style
    Daniels-Steady

    They all have there place and time, but never go two weeks without one of these. Don't be afraid to throw a 2-3 mile tempo before some speed late in the season (Vin style).

    Most athletes hate Tempos and I don't blame them, but if you want to make jumps in fitness you need them.

    This made me laugh. Not because I dont agree with you, because I believe in tempo runs as well. However, my coach who is highly opinionated hardly does tempo runs. Funny how everyone is an expert.