tom schwartz runner

I traveled to Kansas City to meet up with the KC Smoke running club runners who were traveling to Ames, Iowa for an indoor track meet. Run 60-120m striders on easy days … All serious runners know what this is like; dealing with injuries is part of the game, and prevention of injuries becomes a need, more and more as we age. His previous best marathon time, on the same course, was set 1 year ago at 3:38:20). Dr. Richard (Rick) Bram, of the Mayo Clinic, age 55, ran two personal bests recently. “For some people, then, this would be either just faster than or just slower than 10K race pace.” Schwartz, who has coached many successful high school, collegiate, and post-collegiate athletes, has used this definition of critical velocity to guide him in his endeavors. Two hours after the race, he had a 102.7F temperature (normal is 98.6F degrees). Today, he won the 1-mile by 9 seconds. I imagine the high school coach is licking his chops, anxious to have a great student-athlete like you on the team. Interested runners must join the KC Smoke Running Club (presently the price is just $35 per year) and then request consideration for the Kansas City Distance Project team. Yes, there will be depth to the descriptions in the main paragraphs, but there will be many sidebars and charts that provide very quick, highly useful information for readers. Jason Chatham, an American citizen who teachers in South Korea has improved dramatically this year. CRITICAL VELOCITY AN E … •Used as preparation … He ran 4:35.99 at age 50. http://www.usatf.org/events/2012/USAMasters8kmChampionships/results.asp#AgeDivision, Here is Kevin Miller racing an indoor mile. Congratulations to Tore Axellson, of Sweden, for winning a huge 10km road-race in Norway, for age 50+ runners (he is age 55). Coach Don Meidros and the University of West Alabama placed 2nd in their conference cross-country meet (8,000m), which is the highest ever placing for the University team. He had a fever but he ran a 4-mile road race yesterday in 21:28 for 2nd place. Released: Aug 31, 2016. My surprise takeaway from the weekend, however, was the session on Critical Velocity by Tom “Tinman” Schwartz. We discussed Reed's surprising 4th place finish in the men's 10,000 meters and what it's like returning back to the running store where he clocked hundreds of hours. Tomorrow he races the 800m. Two of the most common coaches talked about on the message boards and online articles in recent years are Jack Daniels, scientist and author of Daniels’ Running Formula, and Tom “Tinman” Schwartz, coach of Drew Hunter and the Tinman Elite and frequent message board poster. After illness, it's hard to have full strength, as most runners know. He's running a half-marathon this weekend as a test of his fitness. February, 2016 - Twice set the US High School Indoor Record for the mile, running 3:58.25 and 3:57.81. I ramped up my mileage to 70 miles per week and began working under the tutelage of Tom “Tinman” Schwartz for the first time. Sir Gordo Von Friendenheimer Schwartz & his brother Butters aka the PP King of…” He's been sick recently, so that's a concern. At that point, ‚overlap‘ occurs, with intermediate fibers jumping in. Tom Schwartz I've been a coach 22 years, a runner 29 years, and I cycle too. - Scott Douglas, Runner's World senior content editor "Coach Tom Schwartz possesses an understanding of training and racing that is world class. All Right Reserved Tinman Endurance Coaching, LLC November 14, 2016 Critical Velocity Training By Tom Schwartz Description • A Pace that is Sustainable for 30-35 minutes. I've invested countless hours to create technical charts that aren't found in other running books. Two Tinman-coached runners competed at Iowa State University two days ago. Brett Smith of New Zealand ran a personal best time of 8:34 in the 3000m at the New Zealand Championships today Brett finished graduate studies in Australia at the end of last year and he's now back in New Zealand working on post-graduate studies. Tom blends physiology and applied coaching with his athletes. He's cross-training to keep his fitness up, along with some smart running training that doesn't push him too hard. There's a lot of work ahead of him, but he loves running and his progress will continue. All of our counselors and coaches are runners too, and understand what it takes to provide the support each runner needs. a collegiate coach, ran 14:41 for 5000 meters on the track in June in Portland, Oregon and competed successfully in some big road races in or near Kansas City this summer. Not a chance, unless you are conceited! Project Gold campers come from  all over the country (and even a few from Scotland). of Exercise Science. Replies. Today we have a treat for you training enthusiast. They both ran a Boston Marathon qualifier. He flew over 30 hours to get there this past weekend. Critical Velocity (CV) is defined by Tom Schwartz, who first utilised the method whilst an Assistant Coach at University of Wisconsin-La Crosse, as a “somewhat hard” pace that “can be sustained for half an hour”. His full presentation can be purchased here: https://gum.co/bmZF You don’t have to go far to read about his programs, nor dig deep into the record books to find his finest athletes. Kevin's time of 26:28 was good for a 91.74% age graded effort which again was off the charts. As well as having a Masters degree in Exercise Science, Schwartz is the head coach of Tinman Elite. ", (Editor's note: The times for all runners were not fast. Ron Kochanowicz ran a personal best time as a master for an 8km cross-country race yesterday in Missouri, running at 27:40. He has a coach in Idaho, Tom Schwartz, who coaches many younger runners, including Drew Hunter, who was the Gatorade National Cross Country Runner of the Year in 2016 and is now a professional runner. • Endurance-Tom Schwartz – Moderation and Consistency are key – Critical Velocity development (CV) – www.therunzone.com – www.runningprs.com. Tom Schwartz. He is Also a Model. Of those are Tore Axelsson, who has set Swedish National records at age 54 and now age 55 (he's running in the 16s for 5km and 33s for 10km, and he ran mid-9s for 3000m on the track this summer, too; Ron Kochanowicz (who ran 16:19 for 5km); Jim Mason (setting a new 5000m best by over 30 seconds); Roger Stevens (who crushed a half-marathon); Donny Danner (who set two personal bests as a masters and won a 5km road race near Kansas City); and, Matthew Hoffman (who has set personal bests in 5km road races this summer and is now crushing his 8th grade cross-country race competition - he ran 11:13 for 2 miles on a tough course recently, beating star runners in the North Chicago suburbs). The 37-year-old promoted his latest project on Instagram, which includes his castmate and friend, Tom Sandoval. Recently he set a personal best time in the half-marathon too. Rheinhardt Harrison’s Instagram Account. Kevin Miller won again! Both men raced a 1-mile two weeks earlier (4:43 and 4:46) as a rust-buster. Many runners have ran great races, setting PRs (personal records/bests). Critical velocity as a training intensity was popularized by Tom Schwartz, following his success in implementing CV training into his coaching of collegiate athletes. ... Tom Schwartz suggests using a field test. January, 2016 - Set the US High School National Record for 3,000 meters, running 7:59.8. Randy Wasinger will run at the USATF Masters meet in Maryland, along with Ron Kochanowicz and Kevin Miller, of the KC Smoke running club. She achieved a 4:45 in the 1600m this season. Updates are now at The Run Zone under Tinman's Runners Update where Coach "Tinman" posts and answers questions from runners and coaches. You literally can look at a chart, a sidebar, or healthy recipe (Melissa's expertise), in 10-15 seconds, and use it. He is also the lead author of Build Your Running Body. Last year Jason placed 17th in the cities 10km road race. Her previous best time was set this year at the (flat) London Marathon, whereas her new personal best time was set on a hilly course (the Loch Ness Marathon in Scotland). Effects Improved aerobic capacity of Type IIA muscle fibers. Congratulations to Kevin on yet another victory! He promoted Sherman’s Showcase, which is a black sketch comedy that the duo appeared in. Project Gold's vision is to bring runners together to help them achieve their personal best and support one another. I recently had the opportunity to talk with Tom Schwartz, otherwise known as the Tinman, about his unique training techniques, including the methods he has used to develop Drew Hunter, one of the best high school runners of all time. He's improving and gaining confidence! It was not an easy transition for the 19-year-old to go from being the top high school runner with limited competition to struggling to even podium on the pro circuit. Long after our week-long running camp, runners continue to benefit from year-round coaching via email or telephone from our dedicated team of coaches (fee). The guests included Drew Hunter, Sam Parsons, Reed Fischer and Tyler Mueller. He’s a five-time USA Masters Cross Country Runner of the Year and the fastest-ever American distance runner over age 50 in the 5K and 10K. The response from the coaches is grand; they are thrilled about how their teams are growing stronger and winning races that seemed like limited possibilities before this year. Since 1989, Tom "Tinman" Schwartz has been coaching elite open and high school runners across the USA. CRITICAL VELOCITY Ryan Ping, camp director, speaker and lifelong runner. Episode 12: Tom 'Tinman' Schwartz. He motivates runners in goal-setting sessions with an emphasis on keeping the dream alive, even through the struggles. Drew gives insight on his first year as a professional runner and what went into his decision going pro over attending the University of Oregon. In addition to his career as an actor and a television personality, Tom … Good job, Justin! He ran a Masters PR in a track 1500m race today by 7 seconds. Bev's amazing! Justin Garrard, a runner on the Kansas City Smoke Distance Project team, whom I coach, ran 9:01 for 3000m today at the Bill Easton indoor track meet at the University of Kansas. Utilizing an unconventional approach to training, Tom crafted a program that improved my endurance, my long-term development, and, most importantly, my confidence. If you are interested in running on the KC Distance Project team, send me an email to me at runfastcoach@gmail.com. I'll consider your qualifications and commitment level before communicating my approval to Ron and Randy.Â. His next goal is the Boston Marathon in 2013. I think the most impactful realization to come from this training campaign was that I’m capable of more running than I thought. Kevin Miller ran 1:12:30 to win a Half-marathon today in Kansas. Congratulations to Ron Kochanowicz for running a great time (4:33.24) at the Portland Masters event. Tinman Elite coach Tom Schwartz trained him. Murthy Ganesh of India, whom I coach, ran a personal best time by 25 minutes in the Mumbai Marathon today. He ran 2:45:33. At that point, ‚overlap‘ occurs, with intermediate fibers jumping in. By the way, Matthew excels as a pianist too. Her passion lies in helping others achieve their greatest success. I felt in my element, coaching runners and being around goal-oriented, highly responsible, highly motivated, and gregarious people. I've written some training schedules for some coaches this last year too, by the way. Beverly Notham of England set a 4-minute person record (best time) in the marathon. I am curious to know if you run MP segments during your LR all year long or only in the last weeks of a marathon training cycle. I listen to Tom Schwartz, the coach of Tinman Elite, on repeat while I run.On a Sweat Elite podcast, he claimed “easy runs are for the heart,” meaning: workouts make the legs stronger, easy runs make the heart stronger.That’s a gross oversimplification on my part, but it sure makes me feel better when I feel like shit on an easy run. —Scott Douglas,Runner’s World senior content editor “Coach Tom Schwartz possesses an understanding of training and racing that is world class. He's super busy coaching his collegiate team, but he still training for the Rock N Roll Half-Marathon in Phoenix, which is scheduled for January. ‘CV is about 90 per cent of VO2 max; but for the average runner, think of it as a few seconds per mile faster than your 10K race intensity, or … His 3,000m time of 9:04 equals a 15:33 for 5,000m. Although he created this training approach over two decades ago, it never hit mainstream running popularity. As a triathlon coach, I see this as the runner’s version of “Sweet Spot” training in cycling. Jim struggled to run fast earlier this week, and he gave it about 97% effort. (For a faster or slower pace, use the calculator on his website, runfastcoach.com.) Renowned coaches including Greg McMillan and Jack Daniels refer to workouts that target critical velocity as cruise intervals. I've researched exercise science literature for hundreds of hours and interpreted what I read into the real world of running and training for improved performance. Way to go, Jim! Randy ran a 1:58 for the 800m at the Iowa State track meet and Shaine ran a personal best of 8:58 for the 3000m. Way to go Ron and way to go Jacksonville University women's cross-country team for working diligently and improving dramatically from the start of the season to the end. July, 2016 - Signs a 10-year contract with Adidas to be a professional runner. Elevated average cruising speed during races, which is due to elevated … Congratulations to Kevin Miller , who placed 3rd in the USATF Club Nationals Cross Country meet held in Lexington, Kentucky. Make them stronger, and you’ll get stronger at everything. The goal is to have 7 runners, as a team, focus on one big goal for 2013: Club Nationals.Â, Justin, like the other runners on the team, will have many racing opportunities on his journey to the Club Nationals. Despite heat/humidity and a course that was slow, the ran good times. Each of our campers get the opportunity to learn from notorious coach— Tom Schwartz, head coach of Tinman Elite. They should both do well. His gals ran as fast as they could have. This year he placed 3rd overall. It's important to note that they weren't top high school runners who barely improved, like so many other Division I programs where kids come in as 2:06-2:010 runners and spend 3-4 years to drop 4 seconds.Â, A high school coach I have been helping had a girl run the 4th fastest time in New Jersey history, and she was ranked 4th in the nation by time the season was over. See information below. He wanted to just compete with confidence and relaxation of mind. He trusted his coach and just ran. ), See complete results from Williamsburg here: http://www.usatf.org/events/2012/USAMasters8kmChampionships/results.asp#AgeDivision. In September, he ran a half-marathon personal best time of 1:38:19, down from his previous best of 1:47:19. He's shown incredible self-discipline and motivation this year by training steadily (when most runners would take large chunks of time off and just goof off). He has tight calf muscles, which pull on his Achilles tendon and plantar fascia, so it's a constant challenge to balance training with treatment and recovery for him. They placed 2nd and 3rd in a big KC road mile. RITIAL VELOITY IS… •Sustainable for about 30 minutes. At Project Gold, she helps to organize events and speakers, and teaches on the subjects of nutrition and supplementation, including vitamin D, iron, ferritin, and the female menstrual/hormone cycle. He's got big goals and I think he'll reach them. Ron is well-known for his success with sprinters, but not he's gaining a reputation for developing distance runners too. She's a committed mom, but she still trains for and competes in long distance races. Phenom Drew Hunter (Mar. RACE: Quad Cities Distance Classic (C) DISTANCE: Half Marathon LOCATION: Rock Island, IL DATE: 05/13/2012 TIME: 1:15:14 (5:45 / mile pace) PLACEMENT: 2nd / 531. Presently, I'm using the new information to help the runners I coach.Â, If you are a runner or coach who wants to learn more, wants to shed the limitations of conventional thinking about training, which more or less has been about running more mileage, running harder workouts, and racing less in order to reach theoretically higher levels; the Build Your Running Body book will open your eyes to fresh ideas, new goals and personal bests.Â, The team (Pete, Melissa, and I) are up early and late working on the book. Example simulation workout for a 1600m runner: 200m, 400m, 800m, 400m, 200m @ race-pace or faster. Each of our campers get the opportunity to learn from notorious coach— Tom Schwartz, head coach of Tinman Elite. There have been several top-notch performances by runners I coach, but I've been terribly busy with my MBA studies and haven't been able to update the news well. Both teams are winning races big-time! It was the 2nd fastest anchor of all-time by a high school runner, only by American Record Holder, Alan Webb. Tom “Tinman” Schwartz has had a big impact on Joan’s coaching and a cornerstone of his coaching a significant amount of work done at CV pace. Keep going, Brett! I gotta say, it's enjoyable for me to see the enthusiasm Don has. Also, just like Ron and Kevin and many others I coach, Randy seems to enjoy having a coach design the details of workouts, so that he can focus his energy on the targeted objectives for each workout. Grace ran a world age group record (13 and under) for the 5,000m on Friday night, a time of 16:44.8.  She returned the next day to run a world age group record for a full 2-miles, a time of 10:28, beating Jordan Hassay's record by 3 seconds.  Grace has a full year to break her own records, since she will not turn age 13 until July of 2017. The man behind CV training is the fabled yet in my opinion under rated running coach Tom “Tinman” Schwartz. June, 2016 - Won the Minnesota State Track & Field Meet (high school) 3200m in 10:31 and the 1600m in 5:02, though she just completed 7th grade; she is age 12 until July. . http://www.usatf.org/events/2012/USAMasters10kmChampionships/results.asp. The Bulgarian is also with Bob Arum's Top … He lost 3.5 weeks of training in September and October as he dealt with a very sore Achilles tendon. Justin Garrard ran a season best in the 3000m of 8:55 at the K.U. Increases the kicking distance from the finish line. ... [Read More] Final Surge has partnered with professional running team Tinman Elite to be their official training and coaching platform for the 2019 season. Walker was 10 years into a coaching relationship with Arch Jelley, his coach and former school-master in New Zealand, when he said that he could design his own training schedule; but, he wanted to enjoy running from a different perspective - the doing of it, rather than the thinking about it. TOM SCHWARTZ - TINMAN ENDURANCE COACHING, LLC., 07/23/2016. Congratulations to Matthew Hoffman, who won the Illinois Junior High School Championships 2-mile cross-country race for Lutheran schools. It's a tropical environment there, so the weather is challenging for runners who want to train, but Jason perseveres. Today, he ran 35:57 for 10km. Due to USATF regulations, only runners who are in the region of Kansas City may apply to be on the Kansas City Smoke Running Club and hence Distance Project team. They want better results, and I can help them get those results! Way go go Jason! Tom coaches his son and a junior high team directly, and I help Tom indirectly by designing the training plan. Kevin Miller also won three M50 national championships (3000m, mile and 800m) at the USA Masters Indoor Track and Field Championships in Bloomington, Indiana in March. Ron Kochanowicz ran a personal best time (by 6 seconds) in the 3000m with a 9:27 at age 41. Run 60-120m striders on easy days 1 to 2 times per week @ 1600m to 400m speed. The runner 8 seconds in front of Kevin ran a 15:05 for 5000m the previous week. Example simulation workout for a 3200m runner: 400m, 800m, 1600m, 800m, 400m @ race-pace or faster. •A somewhat hard training pace. Congratulations Coach and Team! The theory is that if you want to be slow-twitch but also want to go fast, type IIa fibers are the gateway to better performance, since they’re recruited at almost all distances from 800 meters and up. Already, Randy, who is new to the Tinman method of training, seems to enjoy the workouts I recommended for his training schedule. Lots and lots of PRs for collegiate and high school runners have resulted. Several of the runners I coach were going to race, and I wanted to be there to support them, offer advice and encouragement, and see first-hand what components of their performance I could fine-tune. This runner is sure tough! Since turning 50 earlier this year, Kevin is undefeated in the M50 division, dominating a wide variety of events on a national level. Two high school coaches hired me to help them this summer and fall. Buy TomTom Runner Cardio schwarz online at computeruniverse. He ran the Philadelphia Marathon, which isn't flat like the Chicago, London, or Berlin Marathons, but he still ran a PR by a minute and a half. And as a simple rule of thumb, he advises running "an hour a day -- … You find money in your budget to hire someone to do the technical analysis, identify areas that need work, and offer a strategic plan to make the processes within the system work more effectively and efficiently. Shaine Griggs is doing well too, but he's been sick this week. Thank you. May, 2016 - Ran 1:48.64 for 800m, an elite High School time for the distance, though he had only raced the event twice inthe last 3-years. Several runners have set personal-best times (personal records) this spring. They are preparing for the USATF Masters Indoor Nationals event, which occurs on 22nd - 24th of March in Maryland. Both will run three events (3000m, 1-mile, and 800m). But to Tom Schwartz, the Tinman Coach, it means consistent, slow and steady improvements. —Scott Douglas,Runner’s World senior content editor “Coach Tom Schwartz possesses an understanding of training and racing that is world class. Tom Hoffman of IL ran a PR in the marathon today in 2:52:33. Since 1989, Tom "Tinman" Schwartz has been coaching elite open and high school runners across the USA. of Exercise Science. Our mission is to help every runner realize and understand the steps it takes to reach their own personal 'gold'. Rachel May 1, 2016 at 2:11 AM. We want to make it possible for people to run faster and enjoy it more, and reach levels of their potential that seem like illusory, like a dream far away.Â, Some of the literature research, though taxing on my brain, due to the complexity of biochemistry and integrated physiology, has helped me, as a coach and exercise physiologist, expand my knowledge base about the "why" behind training, and also about the question of "how" to train better. Every coach is looking for a competitive advantage. I started coaching Brett in the middle of last year, and he's come a long way. John said he wanted to relax and focus on running, not having to think about which workouts to do, how fast, how many reps, and so on. John said that it was important to have faith in a coach that has one's best interest at heart. He has twice broke his PR this year. Coach Schwartz has coached Drew Hunter who, in 2016, set the high school mile record of 3:58. ran strong races at the Missoula Marathon (in Montana) in July. Paul Fieten lives in Europe, and once again he set his sight on the Berlin Marathon. Nutrition, sleep, workout, transitioning from high school to college teams, sports psychology (visualization and empowering techniques). During the podcast we discuss his own running and coaching background the latter starting when he was still in high school and continued when he was a collegiate runner at UW-Lacrosse. Congratulations to Kevin Miller, age 50, who ran 33:00 to win the masters 10km race and he won the age-graded overall title too. The one team, in Kentucky, is in the hardest regional in the state, so it's a big goal to make it to state. Next up for Kevin is the USA Masters 10k Championships in Ann Arbor, Michigan on June 3. Justin is on the newly started Distance Project team. Thomas Schwartz Tom “Tinman” Schwartz is a USATF Level 1 coach with over 27 years of experience coaching runners and other endurance athletes on how to improve their performance. Order Smartwatches now at incredibly low price! Matthew ran with style and ran away from the competition. Don contacted me (Tinman) in about five weeks ago and hired me to help him train his runners better. Way to go Paul! Project Gold's vision is to bring runners together to help them achieve their personal best and support one another. SCHWARTZ: „A runner at 40 percent VO2 max at 8:00/mile pace continues to add slow-twitch fibers until he reaches maximum recruitment at about 7-minute pace, or 60 percent VO2 max. We are runners, coaches, running shoe experts, and much more. Ryan Case ran another good performance in a 1/2 marathon race. After three years of successful coaching from my parents, we decided to take the stress off of them and put it in Tom’s hands. After the races, word made it back to the guys that there were “a bunch of kids” waiting outside the stadium to meet them. • A somewhat hard effort. He beat a Kenyan who has run 3:56 for the mile and 14:00 for 5,000m on the track. Kudos Bev! And, the top female on his team placed 7th overall, not far behind the winner from Florida State University. The course was hilly, by the way. It was the 2nd fastest anchor of all-time by a high school runner, only by American Record Holder, Alan Webb. He won three European titles last winter. He won the conference 2-mile cross-country race by 150 meters. • 90% of V.O2 max, which is ~92% of vVO2 max. He ran 16:22 - strong time for a 41 year old businessman who is the father of 6 kids. That time was an over age-50 record for Kansas. Tom made me a champion.” Kevin Miller ran a strong 9:23 at age 51. His ran slightly negative splits, covering the first half-marathon in 1:26:21. TomTom Mydrive The smartest route planner. His username is @ rheinharrison. This time is the Middle School National Championships cross-country 2-mile race for Lutheran Schools. I think I’ve read just about all of it and I’ve taken a lot of my own training methods and philosophies from his own work. A new set of eyes helps, and even better is using a consultant who's got stellar skills and ideas to offer you! I had the privilege of meeting Randy Wasinger (KC Smoke running club board president) and Shaine Griggs, who is a new member of the KC Smoke. Kevin Miller - Ranked 2nd in the 1500m 4:12.77 Tore Axelsson - Ranked 2nd in the 10000m 33:53.68. He ran a 15:52 local 5km race (near Kansas City), a 10km race in 33:23 (hilly course), won the Masters National 5 km road race in Syracuse in 15:51 for his age division and was age-graded 2nd behind a guy who ran mid 16s as a 56 year old (Kevin will be age 52 in December). Improves the aerobic capacity of Type IIA muscle fibers. This week he's racing in three events in the World Veterans Atheltics Championships in Brazil. Good job Ron! who lives in Wichita, Kansas, set a new best on the roads for 10 km (30:36) and just this past weekend ran the fastest half-marathon ever in Kansas (1:06:51) with negative splits. We strive to make the book highly informative, highly readable, and useful information to gather in a hurry. Tom Schwartz. ... Tom Schwartz… Tom Schwartz discusses 1,600m and 3,200m training for high school athletes. Another congratulations to Matthew Hoffman, an 8th grade student, who won the U.S.A. junior high championships cross-country (2-mile) race for Lutheran schools. Tell me a little about yourself. I designed a training plan for the summer and then again for the fall cross-country season for them/their teams. For example, Justin Garrard, serious runners who is even a Division II college (distance) running coach, has improved from a PR of 15:18 for 5000m to 14:40 (run at the Portland Track Festival in Oregon in early June). The week you posted looks similar to Tom Schwartz philosophy - two big workouts per week. Jason Chatham, a U.S. born and raised teacher, works in his profession in Busan, South Korea, which is a city of 4.4 million people on the Southeastern corner of South Korea. Add it … Currently, he is training at Scottsdale, Arizona, by himself. Ron's top gal ran 20:20 on the 6,000m cross-country course. Pete's the lead on the book. Drew took the baton in 7th place, ran in lane 2 for the first part of the race, passing runners from other teams, and then kicked-down the leader, nipping him at the finish line. Here is a link to the book that Coach "Tinman" co-authored. This was a tough decision, but ultimately it came down to prioritizing everyone’s best interests. Example simulation workout for a 1600m runner: 200m, 400m, 800m, 400m, 200m @ race-pace or faster. Conditions were a little windy and Kevin was alone most of the race. Yesterday (shown below), he won the 3000m by 42 seconds a the USA Track & Field Indoor Master Championships. His women athletes (all 7) ran personal best equivalents too.

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