Podium Coaches: Quality vs. Quantity with Ryan Raposo

 

 

 

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  • BConvey / 2 Years Ago
    Didn't know Raposo is an accomplished ventriloquist too.

    Also, I'm 5 minutes in and Todd has only been able to ask 2 questions..lol.

    Some real comments>

    1) I like the concept of running age.
    2) I agree about the humidity in So. Fl. I've come to believe that small differences over 90% can make a big difference. The difference between 99% and 90% is a lot more than the difference between 80-90% when it comes to longer runs in 85 plus degrees. And 6 Am is when it is most humid-- though thankfully not 85 degrees it is still warmer here at that time than most places.

    3) That said, it is very possible to run between 50-70 mpw in the summer in So. FL with doubles, and if you want to reach your HIGHEST potential, I think its a necessity. But you may have to sacrifice the "every runs a tempo run" mentality.

    4) Ugh, quarter miles-- remind me not to eat chef Raposo.

    5) Speed-- Summer is a good time to do some short fast hill repeats for power. Also, I believe in doing striders all summer, once or twice a week. It breaks up the monotony and keeps your legs from getting stuck in mileage mode all the time. I do 8 of them close to what feels like 800 pace and with an easy jog recovery. My new wrinkle in these is to alternate between longer strides for flexibility and power, and short strides for turnover. It makes it easier to count, and I think most people will be surprised how much faster they are when they do turnover. Do them next to someone and you will see you pick up 5-10 meters.
  • CoachRaposo / 2 Years Ago
    BConvey
    4) Ugh, quarter miles-- remind me not to eat chef Raposo.


    @BConvey Love the 400m, Billy! LOVE IT!!!

    But seriously, having a track and being able to do 400m intervals is one of the only reasons why my program works. Last year I had around 70 CC kids: 42 that competed or so, and another 28-30 which was a mixture of new kids and track specialty kids (jumpers, hurdlers, sprinters); and without an assistant using the track is an easy way for me to coach and gauge all of those kids. That's boys varsity, boys JV, girls varsity, girls JV, and all non-competitors. It's tough.

    But because of this structure is why our program is going to be more quality versus quantity; there are no cruise mile repeats working down to faster lactate mile repeats, it all starts with shorter distances working up to longer distances all hitting goal pace. Younger kids can't run longer intervals? No problem! Let's learn how to run a quick pace and then try to hold on to that pace while building our endurance. Just another way to skin that cat!
  • BConvey / 2 Years Ago
    @CoachRaposo Rudyard Kipling blah blah blah. There is certainly a place, maybe even an indispensable place for the beloved quarter mile repeat, especially in track season. I totally get why it makes coaching a lot easier. I'm just not a big lover of them in XC season. I prefer to stay off the track as much as possible during XC, and generally prefer longer intervals as well during XC. Some of this is athlete preference vs coaching preference.
  • coachemorris / 2 Years Ago
    BConvey
    @CoachRaposo Rudyard Kipling blah blah blah. There is certainly a place, maybe even an indispensable place for the beloved quarter mile repeat, especially in track season. I totally get why it makes coaching a lot easier. I'm just not a big lover of them in XC season. I prefer to stay off the track as much as possible during XC, and generally prefer longer intervals as well during XC. Some of this is athlete preference vs coaching preference.


    @BConvey

    Unfotunately, since many programs do not have a lot of grass to run on (or transportation to a nice park) running intervals on a rubberized track is about the only way to do fast work without getting them hurt. You don't want to bore the kids to death so you run a lot of 400s and 800s and you need to stay off the roads some to help prevent injuries. Not ideal for sure but better than pounding them to death on the roads.