Tom 'Tinman' Schwartz returns

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 Tinman Elite Website Tinman Elite Twitter Tinman Elite Instagram Final Surge Instagram Final Surge Twitter Final Surge Facebook Stryd Power Meter