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

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