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I had to ask Jay about the train allegory at training today and he said I had to post a comment. My take on it is that the train refers to periodization. Each car represents a period of training representing a type of work that is being done. There are many different kinds of cars and each car is a different kind of training.

JH

ata boy Hatch...

Okay, serious answer. Both Hatch and John D. had much cooler/better/deeper answers than I had intended. My thought was simply this. BV can see he's getting fitter each day; when the camera is focused on individual cars it's obvious that "we're movin'!" But when you look ahead in training - to January or May or August it looks like your making very little progress; when the camera focus to the end of the train it's hard to see the end. That's it. Training is about patience and to me the train was an example of that.

...but what is so cool about JH's take is that his training IS very much about doing disparate things in training in week or two week cycle. He's trusting that, when linked together, these weird workouts will result in a specific outcome - running 800m or 1,500m faster than he ever has. I'm blessed to have the chance the to work with JH and his faith in this process - that running lots of 500s with 300m at 5:20 pace then faster, faster uphill for 200m, but never getting to 800m pace, will make him a better runner (yesterday's workout). It is a distinct training session and it's not a lot like the actual event. But he trusts it and I am confident that come spring he'll be able to link up these disparate training elements and run fast.

...but the patience was my simple (simpleton?) thought regarding the train and training.

Thanks for the comments!

I would also like to know what that song is your rocking while driving.
JH

My guess about the train allegory:

Each car is like a workout--on its own it is fairly meaningless. Similar to a train made up of numerous cars traveling along at carefully calculated speeds which must be adjusted as conditions change, training is the sum of the workouts timed and sequenced to yield a rich return.

At least, this is the thought that popped into my head as I read this article: http://www.runningtimes.com/Article.aspx?ArticleID=18121

Love it! Thanks so much. I will give my two cents after JH comments here...

Welcome back coach.
What kind of advice can you give on pre and post race nutrition. What to eat...not to eat. Timeline to actually consume meal. Please include different diets for milers vs. longer runs loke 10k or half mar.
Thanks
Donnie

Two good articles that include a section on nutrition (one link; one I'll just post the text, taken from the facebook group "Speed Dynamics"):

http://peakrunningperformance.com/webpages/images/pdfs/18_1%20jan%20feb%202009%20peak%20running%20performance.pdf

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Increasing the production of human growth hormone (HGH)
By Kevin O’Donnell

Supplementing human growth hormone (HGH) is now in vogue in professional athletics. The never-ending search for a competitive edge and the low risk of suspensions because of ineffective testing procedures has prompted greater interest in HGH. The good news is that athletes need not choose a sinister path to increase HGH levels in their system. Many natural and legal means exist to accomplish this task.

When teaching these methods, we divide our audience into two groups: the young developing athlete and the professional performer. Each group should understand the environment in which HGH is triggered in our bodies and embrace a lifestyle that enhances these circumstances. Sleep, low blood sugar, periods of vigorous exercise, cold water immersion and ingestion of certain amino acids will prompt production of HGH.

The first focus for the young athlete to dramatically increase HGH levels and enjoy the benefits is by not inadvertently impeding the bodies scheduled production of this hormone. Get out of the way of your young body and you will have all the HGH you require.

The number one inhibitor of HGH production in young people today is insufficient sleep. We know HGH production spikes in the first hour and in the final two hours of a full sleep cycle. However, if you are snacking two hours before bed, your blood sugar will increase and stop HGH secretion in the first hour of sleep. The average teen sleeps for only 6 hours per night. In doing so they lose the second phase of HGH production which occurs in the 7th and 8th hour of the full sleep cycle. Be certain to avoid eating 2 hours before bed and make sure to get a full 8 hours of rest in order to maximize your HGH production.

The second best opportunity for HGH production in the young athlete is that period immediately following intense physical training. Once again, it is critical to avoid inadvertently inhibiting the HGH mechanism. If you follow training by eating or drinking substances high in carbs and sugars, often found in sports drinks, you will shut down HGH secretion. Instead reach for plain pure water and high protein meals following training.

Another appropriate therapy post training for the young athlete is cold water immersion. This technique has been widely used for centuries to reduce the inflammation that results from a tough competition or training session. Research reveals that degrees of hypothermia also prompt HGH production. So fill the bath tub with water, add some bags of ice and immerse yourself for short intervals of time (3-5 minutes, 2 minutes out). Tissue inflammation will be reduced and HGH production increased.

NEXT: Increasing HGH production in the professional athlete.

The problem with the above article is that it simplifies things to HGH being the most important thing. For instance, the conclusion that you shouldn't take in carbs or sugar b/c it shuts down HGH happens because you get caught focusing too much on one component. It's a balance issue, it's probably more important to take in some carbs/protein after for both endurance and power trained athletes. Specifically with power trained athletes, their's a relationship between blood glucose levels and protein breakdown. Sugar during/right after a workout will keep blood glucose high, minimizing protein breakdown.

Don't loose the forrest from the trees or whatever the saying is.

There's a lot we don't know about nutrition.

Just my opinion, but I wouldn't try a high fat,low carb diet to teach glycogen sparing. The intensity and length of workouts wouldn't be able to get high enough to get a lot of the adatpations you want. I'd stick with occasional workouts done in a glycogen depleted state or longer runs without taking in sugar. That would be more likely to hit the signalling pathways you want.

I definitely didn't mean to suggest that hgh was the only -- or even primary -- factor regarding refueling. Just an interesting point that I didn't know about until recently, and simply adds to the list of things to consider. If refueling right after limits HGH but then an ice bath can also produce it you're probably on the right track as far as balancing acts are concerned.

Okay got ya, It was more a general critque of the article.

The one thing many don't consider is their are a whole family of HGH forms. We don't measure each varient.

For example, you can get huge increases in HGH in relatively easy running for long duration. Or you can get large increases with short intense intervals at 3k or so pace. Or you can go lift more than 70%1RM and get increases.
Each exercise is likely to increase a different varient of HGH, which will have specific responses.


The point remains though, is HGH something that we should be completely designing training for??

I wonder how good of runners people would be if we weren't trying to get so smart? I wonder if we out-think our own coaching abilities sometimes...

I definitely didn't mean to suggest that HGH is the only or even most
important factor.

As a northwest boy I'll agree with your forrest and trees comment. ;-)

RIAA,
Matthew Barreau

We're not doing much with diet/nutrition, but we'll work on that with some consultants in the coming months. recovery drinks with protein are important after hard workouts and BV does a good job with that. However, there may be a push towards a high fat, low card diet to teach the body to conserve carbs, but again, I need help understanding this before we dive into it. The bottom line is to eat as close to the workout as possible and 2-3 times a week, immediately following hard workouts, to get a recovery drink.

The book nutrient timing is good - you can buy it at the link below under "Running: Technical"

http://astore.amazon.com/coachjayjohnson_bookstore-20

Excellent workout coach Jay... I've been working a ladder with a couple of my xc runners. (1600, 1200, 800, 600, 400, 200 w/ 2min rest between sets) but I really like the idea how you're putting together both a mile and speed work.

Can't wait to get a hold of these new DVD's.