Issue 19

Today’s issue of The Hammer is brought to you by Bonk Breaker. Bonk Breaker has been Tinman Elite’s go-to source of pre-run energy chews, bars, and post-run protein to fuel our training and recovery. Check them out below!

Building Something Special

Insight on Tinman Elite’s training as told by HAX Intern, Rachael Woodruff

Hi everyone! My name is Rachael, and I am so excited to begin my work as an intern this summer with Hammer & Axe. A little bit about me - I just graduated from the University of Connecticut (go Huskies!) with degrees in nutritional sciences and exercise science. I’ll return there for grad school in the fall to finish out my NCAA eligibility in cross country and track and field. I’ve been running since 7^th grade and have always loved learning as much as I can about the sport and connecting with the community around it. My goal is to continue to grow Hammer & Axe by sharing engaging and informative content from our coaches and athletes to help anyone looking to get the most out of themselves in this sport. If there’s any specific content you’d like to see, feel free to reach out!

This issue of The Hammer will be a bit different from what you’ve seen in the past. I got to hang out and observe practices with Tinman Elite for the first time this week. They had two big workouts days — double threshold on Wednesday and a more intense track session on Saturday. Below, I share what I observed at these sessions to hopefully provide you with some insight on how practices have been going, and what it’s like to see a professional running team in action.

Longmont, CO - Wednesday, May 29, 5:00pm.

The first practice I attended with Tinman Elite was an evening double threshold session at a quiet track in Longmont, CO.  I arrived at the address, parked on a side street, and began looking around for any sign of a group of runners. With no one in sight, I got out of my car and wandered over to the track. I squinted out across the turf and saw a woman walking towards me. She wore a matching lavender Adidas set with a TME visor, and was carrying a bin of miscellaneous things (stopwatches, lactate testing strips). That must be Joan, I thought. I gave a small wave. Sure enough, with a big smile, she walked over and shook my hand as we exchanged introductions. As we spoke, the rest of the team shuffled in. Savannah, Katie, Joey, Anthony, Antonio, and Drew, with Sandy Hunter and baby Ella. Despite it being the evening and the second long session of the day, everyone showed up with a smile, filling the air with chatter and banter. There was no distinct pre-run routine, rather, everyone just seemed to do what they felt they needed. Soon they jogged off for a short 10-15 minute warmup. When they returned, they switched into lighter flats and got final instructions from Joan before starting the workout.

Savannah and Katie hit the track right away. Since threshold pace isn't very fast, and because this was the second long session of the day, excessive warmups weren't necessary. They clicked off the first rep perfectly, looking smooth and controlled. The guys got started soon after, taking a moment to discuss some pace adjustments given that it was still quite warm out. “We aren't used to the heat”, Drew said, “so I'd be fine with keeping it conservative for the first 8 or so, then picking it up if we feel good”. Better to get in the full volume of the reps, he explained, than to have the lactate spike and cut the workout short. Making smart decisions and understanding the purpose of each day is an essential part of getting consistent in training. It was evident that Drew and the rest of the team understood the purpose of this workout, which was to maintain their lactate levels below threshold with a continuous and controlled effort. Nothing more, nothing less. In other words, a day of “checking the box”.

The workout flew by, at least for Joan and I. Since the workout was 400m on with 100m jog, every rep ended in a different spot. We were constantly on the move, running between corners of the infield to catch people after different reps to check lactate. Joan talked me through the double-threshold training, which was new for the team this year. Each athlete had been tested in a lab setting to get their lactate threshold value. Although this can vary slightly between individuals, staying under 3.0 mmol/L during the workout is a good rule of thumb. Joan explained that more anaerobic runners - like Antonio and Anthony - may have slightly higher lactate thresholds. She was familiar with each runner's relative target, and could immediately tell after testing if they needed to dial back the effort or go faster. For the testing, she would stand right by the edge of the track, and one athlete would hop off and hold the reading device while Joan pricked their ear to get a drop of blood on the testing strip. The rest of the group would jog out and back while this happened, and the athlete would jump right back in for the next rep. Within 10-15 seconds, Joan would yell out the lactate reading across the track. “1.9, good! “ Or, “3.9, slow down!” There were a lot of moving parts, but the team had it down, and everyone completed their goal of what was prescribed. Antonio did 15 reps, then spiked up for some faster 200s. Savannah and Katie did 15 together, and Savannah went on to get to 19. She had to cut the morning session short since she wasn’t feeling her best, but this evening she felt a lot better so Joan let her go for up to 20 of the 400s. Anthony finished at 21 reps, and Joey and Drew closed it out to 25. They all did a short jog to cool down — again, with the large volume of the day, a long cooldown run was not necessary. After everyone finished, we hung around talking about the workout, dinner plans, or other things, while being entertained by Ella exploring the turf. Training for the next day would be on their own. “Tomorrow should be very light and easy”, Joan reminded, “max of 5-6 miles”. With that, everyone gathered up their stuff and headed home for dinner.

Boulder, CO - Saturday, June 1, 8:30am.

Today’s workout was at Centennial Middle School, a much busier spot than the last practice I attended. A few high school and professional runners were already on the track working out, with more groups arriving throughout the morning. It was a perfect day - clear, sunny skies with a beautiful view of the mountains in the distance. The team gathered around a set of bleachers and began their pre-warmup routines - anything from leg swings and mobility, to core and tire pull walks - while Max filmed and asked people how they were feeling 3 weeks out from the U.S. Olympic Trials. “I'm focused on doing the same things that got me here in the first place”, Drew answered. “I'm getting better every day, just will have to see if we have enough time”, said Katie, who was injured following the World Cross Country Championships and has been working her way back to fitness in preparation for the trials. Today would be another step in the right direction for everyone on the team and their goals for the upcoming weeks. The workout would be challenging, with the focus on developing strength to handle the constant pace changes and surges that happen in championship racing. If Wednesday’s goal was to “check the box”, today’s was to “move the dial”. The reps on deck? Everyone’s favorite, mile repeats.

The team set off for their usual warmup, a 15-20 minute jog with some light pickups or strides at the end. The first mile reps would be at more of a threshold pace run on a small neighborhood road loop next to the track. The women would do 3 and the men 4, with a short jog between each. Joan and Marc stood on the side of the street, watching the runners with intent each time they passed. They could tell who seemed fatigued or who felt good just from the brief seconds of observing their form and listening to their breathing as they ran by. When everyone finished, we walked back to the track as Joan gave directions for the last 2 reps. “Expect these to be hard”, she said. The goal was to alternate paces every 400m between a “fast” pace and, for lack of a better term, a “less-fast” pace. It would test their ability to change gears quickly and then settle back into a pace. The guys alternated between about 68 and 62, while the women alternated around 73 and 80. A tough way to run a mile!

The team executed the challenge and nailed the pace changes. Most everyone finished up the workout with some 200s at race pace rhythm. We gathered back by the bleachers where the runners took off their spikes and shared thoughts on the workout. Difficult, most agreed, but a very productive day. It wasn’t often they ran reps with alternating paces like that, so it was great practice ahead of the trials. They went off for their cooldown and returned to rehydrate, refuel, and hangout while enjoying the sunny weather. Training the next day would be solo, and the team would meet up again on Monday for long run.

Final Reflection

This week I had the opportunity to watch the team crush some big workouts. It was amazing to see them execute their training with poise, composure, and most importantly, a smile on their faces. Although I’ve only been around for a few practices, here’s what I’ve picked up about Tinman’s training and team culture so far:

• Training with Purpose: Everyone always showed up knowing the purpose of the day’s workout and what they were supposed to get out of it. Being intentional is the key to training consistently, staying healthy, and building fitness.

• Attention to Detail: Hitting splits and logging miles may seem like the most important part of training, but at the professional level, paying attention to the little things is what really makes a difference. I noticed the team being especially on top of their nutrition, getting in pre-run and post-run fuel (s/o Bonk Breaker), and always having plenty of water and electrolytes to stay hydrated. Among other things, these seem to play a big role in their workout preparation and recovery.

• Being Adaptable: Drew knew that their threshold pace might need to be adjusted in the heat. Savannah wasn’t feeling great in her morning session but was able to make up the lost volume when feeling better in the evening. The team’s maturity allows them to be adaptable and make adjustments to get the most out of their training.

• Keeping it Fun: It sounds cheesy, but it’s true. From the coaches to the athletes, the team does a great job of making practice a fun and enjoyable place to be (even if you’re about to do 25×400). With a light yet purposeful environment, it was easy to bring a positive attitude and stay focused on getting better each day.

Bonus Insight: Thoughts from Coach Joan Hunter

So far I’ve been impressed by Joan’s comprehensive knowledge of the sport, and her innate ability to understand each of her athletes’ different needs. I asked her how she felt about the team’s training heading into the upcoming weeks of competition. Here’s what she said:

Next up on The Hammer

There are lots of exciting things on the horizon for Tinman Elite! Our next issue of The Hammer will feature exclusive interviews with Coach Joan and Marc Hunter for a more in-depth breakdown of the team’s training this season. Then, we’ll be giving you a big Olympic Trials preview with thoughts from the athletes on their preparation and mindset heading into the competition. Be sure to watch your inbox and follow along on the journey!

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