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Protein before bed and compression socks
by on Thursday, July 2, 2015

I'm leaning heavily on one of my favorite blogs this week. Alex Hutchinson's Sweat Science blog is always a good one. This week, two of my favorite reads came from there.

Protein before bed

We've known for some time that it's best to spread your protein intake out across the day. Your body can only process around 20-25 grams at one time. If you take more, it doesn't really do anything for you.

So, would getting an extra dose of protein right before bed be beneficial or do things ...

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Monthly Update
by on Tuesday, June 30, 2015

Instead of a daily or weekly blog post I will do a monthly update instead.

After all that time off from running I am finally getting back into good shape. I started running again on 03/10/2015 and here is a simple breakdown of each month through the end of June.

March - 16 runs - 39.66 miles - 2.48 miles per run (average) - 5 hours 17 minutes - 7:59 average pace per mile

April - 26 runs - 113.79 miles - 4.38 miles per run (average) - 14 hours 34 minutes total - 7:41 average pace per mi ...

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Antioxidants and fitness vs. efficiency
by on Thursday, June 25, 2015

A long lasting debate and an important reminder this week.

Antioxidants

First, the reminder.

Back when I was a relatively new runner, everyone believed antioxidants were very good for runners. The belief was the more, the better. Antioxidants would help you recover from your training faster, which would allow you to train harder.

Conceptually, this makes great sense. In fact, upon a recommendation from a doctor who was also a good runner, I took mega doses of antioxidants for ...

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Benefits of massage and adapting to burn fat as fuel
by on Thursday, June 18, 2015

This week, I have an interesting roundup post on the benefits of massage and adapting to burn fat as fuel.

Benefits of massage

We all know massage feels good, right? But does it do anything physiologically to actually make us better runners?

It appears so.

We've already known that inflammation is reduced and mitochondria (the "power plants" of the muscles) growth is increased when muscle ...

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Race report: 2015 Walleye Run 5 miler
by on Sunday, June 14, 2015

Image

I haven't given many updates on how my running has been going here for a while. Before I get to the race, I'll offer a quick overview.

The winter went well. I thought my volume was a little off but my intensity was better. When I checked this year compared to last, my volume was nearly identical. If my intensity was better, then I was having a very solid winter.

In retrospect, my intensity was good but possibly not as w ...

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The Nike Oregon Project/Alberto Salazar story
by on Thursday, June 11, 2015

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Alberto Salazar

By now, I'm sure anyone reading this post knows about the story. At first, I didn't want to write about it. As the story goes on, though, I think it's important enough to the sport that I should write about it. Not because I'll write a better piece than the many great authors who have written on this but because I want to offer a place for you to find some of the best links and expand with my thought ...

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Slushies vs. frozen underwear? Plus, eat your breakfast!
by on Thursday, June 4, 2015

A couple good topics for this week's round-up. Who could pass up the headline "Slushies vs. Frozen Underwear for Hot-Weather Workout"? Not only a killer headline but an interesting topic. Also, how important is eating breakfast for your running if you run in the evening?

Slushies vs. frozen underwear?

Would you rather wear frozen underwear or eat a slushie? Easy call, right?

Well, maybe not if you're interested in performance in hot weather. Or at least not the answer you were ju ...

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Summer schedule
by on Monday, June 1, 2015

As I often say about our running, we need to balance our priorities.

I'm taking my own advice this summer. Living in Wisconsin, I need to take advantage of the summer weather while I can. I'm going to be giving myself more time to enjoy time with my family. Camping trips, trips to the park, evenings outside playing and so on. As a result, I'm going to go to a summer blogging schedule of one post a week, on Thursdays.

I'll try to mix up the posts with some of the roundups that you normally ...

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Ask me anything
by on Thursday, May 28, 2015

ImageI did this about a year ago and about 6 months ago. Let's make it a tradition to do this twice a year. Here's your open invitation to ask me anything.

If you want to ask publicly, you can do so in the comments, on Facebook or you can tweet at HillRunner.com (or [url=http://twitter.com/rwhillrunner]tweet at ...

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Gluten free diet for the non-celiac and why do older runners struggle more in the heat?
by on Monday, May 25, 2015

Gluten free diet for the non-celiac

I've noticed that quite a few people over the past few years are going toward gluten free diets, even if they are non-celiac. The belief apparently is that, even for non-celiacs, there are benefits to avoiding gluten.

Well, maybe not:

[quote]A short-term GFD had no overall effect on performance, GI symptoms, well-being, and a select indicator of intestinal injury or inflammato ...

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