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Final Surge Podcast

In the Final Surge Podcast, we interview coaches, athletes authors, and endurance industry experts to help you train with a purpose.
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Dec 21, 2018

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 12x400 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

Previous Episode with Tom
Recent episode with Brogan Austin
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