1. Success Details Presentation by Tom Schwartz Tinman Endurance Coaching LLC

2. Why do a Warm-Up?  Increase the temperature of muscles and tendons in order to reduce injury rates.  Improve workout or race performance.

3. Factors to Consider  Weather – Hot or cold weather slows performance. Ideal is 50F.  80F and 20F = 3% loss in performance.  Example: 5:00 pace becomes 5:09 pace (300 + 3% = 309 seconds)  Time of day – You need to run slower in the morning).  The ideal time to train is 5:00 pm for humans.  Fatigue from prior training hinders performance.

4. Additional Factors to Consider  Sleep quantity and quality from the previous night influences performance. Optimal 9-10 hours of sleep for runners.  Dehydration reduces cardiovascular efficiency and running performance.  Carbohydrate Depletion lowers muscle power and thus running speed.  Lifestyle Stress causes fatigue and impairs both training and racing performance. Sources of stress are found in relationships, studying, doing homework late into the evening, and expectations. These drain your body, so you will run slower.

5. The General Warm Up  Jogging, plus light stretching and technical drills.  Run @ a Very Easy to Easy Pace, which is 60-65% of peak oxygen consumption (VO2 max).  Run at least 3-6 minutes at this pace before moving on the Transition Warm Up.  The ideal paces can be found on my coaching website @ www.runningprs.com.  Input a race time to The Tinman Running Calculator from the following distances: 2000m, 3000m, 3200m, 2-mile, 3-mile, or 5000m.

6. The Transition Warm Up  Run @ a Moderate or Easy Tempo pace, which is 70-75% of peak oxygen consumption.  Run at least 3-6 minutes @ these paces before moving on the Specific Warm Up.  Use The Tinman Running Calculator on my coaching website @ www.runningprs.com.  Another Option: Perform technical drills @ a moderate effort that mimic running mechanics.

7. The Specific Warm Up  Run @ 80-85 % of peak oxygen consumption, which is Tempo to Threshold Pace.  Run at least 3-6 minutes at this pace range before doing intervals, hill reps, etc.  Use The Tinman Running Calculator on my coaching website @ www.runningprs.com.  Another Option: Perform technical drills @ a somewhat hard effort that mimic running mechanics.

8. Why should easy days target slow running?

9. Continuous Easy-Paced Running Improves...  The ability of your heart to pump blood to muscles more than shorter, high speed running.  The capacity of your Type I (endurance) fibers to use oxygen.  Remember, 50-80% of the total fiber population in your muscles include Type I muscle fibers.

10. Continuous Easy Pace Running Improves...  Your health more than fast running.  Restores your body’s balance of hormones after hard workouts.  Lowers frequency and severity of illness by preventing your white blood cell count from dropping.  Quality and quantity of sleep.

11. How much sleep do you need? Multiply the number of minutes that you run by the “effort factor” is shown in the legend below. Then, add amount to a constant of 8-hours. .5 for very easy effort running.  1.0 for easy effort running.  2.0 for moderate effort running.  3.0 for somewhat hard effort running.  4.0 for hard effort running.  5.0 for very hard effort running.

12. Examples of the Amount of Sleep Needed  40 min. of very easy effort running x.5 pt. = 20 min. + 8 hrs. = 8 hrs. 20 minutes  60 min. of easy effort running x 1 pt. = 60 min. + 8 hrs. = 9 hours  30 min. of moderate effort (tempo) running = 30 x 2 pts. = 60 min. + 8 hrs. = 9 hours 0 minutes  3 x 5 min. @ a somewhat hard effort (intervals) = 15 x 3 pts. = 45 min. + 8 hrs. = 8 hours 45 minutes

13. Cool Downs Three Benefits:  Reduces stress hormones.  Increases sleep quality.  Increases recovery rate for subsequent workouts.

14. Cool Down Specifics 1.15-20 minutes of jogging. 2.Start the cool down within 15 minutes of finishing a race. 3.Stretch after the jog/cool down.

15. Questions??