Tue, 18 Jun 2013 22:19:02 +0000 ross@runnerspace.com (Ross) 60 http://www.runnerspace.com/members/avatar/2515.jpg
The way we do Russian 200's is sets of 5x200m with 100m jog after each one, except a 200m jog before the last one in each set. If you start at the 1500m line, then this routine will total a 1500m with 1000m of it being "on." You'll finish at the fin...]]> Tue, 23 Aug 2011 21:15:00 +0000
First, I’ll credit my college coach, Rob Wood, with helping me come up with this workout. Before my first year on my own at Portland State I really did not want to start off the year with a time trial. I felt like there may not be as much to lear...]]> Mon, 22 Aug 2011 20:15:00 +0000
*Disclaimer: The views and opinions in this blog do not necessarily reflect the views and opinions of RunnerSpace.com as a company.   ...]]> Thu, 26 May 2011 18:01:00 +0000
Though last Friday I threw in three 400m surges at designated times throughout my run, I would hardly call that a workout. That's the same as when I prescribe 4x200m at the end of a warm-up for my athletes; it's more about just waking up the legs than ...]]> Wed, 06 Apr 2011 20:52:00 +0000
Due to a great bout of mid-day laziness, I ended up running at midnight tonight. What an absolutely beautiful night! Low 50's and the calm night air. Perfect. Earlier today I just kinda felt tired and like my run was going to be lethargic-feeling. So I...]]> Wed, 06 Apr 2011 05:58:00 +0000
After a beautiful Friday and Saturday with temperatures of 75-85, Sunday brought a little storm in. You can see part of that storm blowing in on the premier of the Matt and Pat Show. There was some snow in the afternoon and the cold temperatures -- low...]]> Mon, 04 Apr 2011 18:52:00 +0000
Below is the rough outline of the upcoming training plan through July 4th and the Butte to Butte race. The overall plan is broken up into eight 11-day cycles, which includes a day off every 11 days. And each cycle has one long run and 2-3 harder days, ...]]> Mon, 04 Apr 2011 13:53:00 +0000
A little bit of technical difficulties with today's video episode, which I didn't have time to fix before I headed off to work. I'll get this corrected this evening and you will have something fun to wake up to in the morning. April Fool's pranks inclu...]]> Fri, 01 Apr 2011 21:14:00 +0000
Got out for day 2, and basically did the same thing as yesterday (video). Went a little faster today, though. I think my legs got a little excited, especially since the first half-mile is all downhill. A combination of that and some sweet tunes and all...]]> Wed, 30 Mar 2011 05:05:00 +0000
If nearly three months of not running doesn't leave your legs fresh, then I don't know what will. But that's where I'm at. (View the video of my first run back.) Now to figure out where I'm gonna go.   ...]]> Tue, 29 Mar 2011 04:58:00 +0000
A couple recent conversations regarding prepping athletes for Championship meets inspired this quick blog... It seems to be rather common that coaches are learning more about adjusting workouts based on how their athlete seems to be feeling on that d...]]> Mon, 10 May 2010 16:05:00 +0000
After reading a blog by Vern Gambetta today, it made me inspired to basically reiterate and elaborate on what he wrote. On the heels of a few great races this weekend, and a few very similar reactions by those who were defeated in similar fashions, I...]]> Mon, 03 May 2010 03:21:00 +0000
This year I have been challenged as a mid-distance/distance coach with a group of very aerobically undertrained athletes. Beyond just that, their psychological ability to handle any of the 'traditional' aerobic work -- long runs, tempo runs, longer rep...]]> Tue, 20 Apr 2010 00:58:00 +0000
Been a while since I’ve written… Got out of rhythm over break and I’m a little behind in the ‘extra’ stuff I was doing.   ...]]> Tue, 26 Jan 2010 19:42:00 +0000
As a coach who has, until recently, primarily been in charge of distance runners, I have always preferred to use active rest (jogging) between reps. There would rarely be a workout where I would even allow walking, though that would occur in instance w...]]> Wed, 09 Dec 2009 22:39:00 +0000
2x(300-200-150m) w/walkaround rest b/reps, 5min b/sets … goal 45s-28s-19s   ...]]> Wed, 09 Dec 2009 22:36:00 +0000
Good article about AA’s and their role in quicker recovery of strength, as well as some comments on their role in increasing endurance.   ...]]> Wed, 09 Dec 2009 00:49:00 +0000
Had a pretty decent first meet, all things considered. But still I was hoping for – and expecting – a little bit more. Here’s a recap of our race results:   ...]]> Mon, 07 Dec 2009 18:01:00 +0000
The Kosmin test is one of the most widely used tests for determining 800m runner fitness. I have used it many times myself, and do find that it is a nice way to get a very solid effort from my athletes without topping out at such a high speed to risk i...]]> Fri, 04 Dec 2009 15:56:00 +0000
Workout 10x200m w/200m walk b/reps … 4@30s, 3@28s, 2@26s, 1@faster   ...]]> Fri, 04 Dec 2009 15:03:00 +0000