Recent Posts
Race day emotional control
by on Thursday, November 19, 2015

A different runner than 15 years ago

During my high school, college and even early post-collegiate years, I was an inconsistent runner. Anyone who knew me in the late 1990s and early 2000s knew I could put up a sub-16 5K or struggle to get home under 17 minutes in any given race. In any given 10K, I could go sub-33 or struggle to break 35 minutes.

Why? I was obviously capable of sub-16 and sub-33. It had nothing to ...

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Winter running
by on Thursday, November 12, 2015

You CAN run through the winter!

It's November which means, for many of us in the northern hemisphere, the joys of winter running! Yes, I mean that with a minimal amount of sarcasm. Sure, there are struggles but there are a lot of good aspects to winter running. Now, though, I'd like to dispel a few myths about running in winter and discuss how we can make winter running in the great outdoors as safe and comfortable a ...

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Recent events at
by on Monday, November 9, 2015

I'm sure most of you have noticed some of the recent events that have been going on at I just wanted to fill you all in with what has been going on.

For those of you who don't want the long story, scroll down to the Bottom Line heading.

For those of you who don't know how small operations like myself handle our websites, we don't have computers ourselves that they run on. I basically buy server space from a company that then hosts the website. The host then takes care of ke ...

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Racing in bad conditions
by on Thursday, November 5, 2015

Mudder's race

What do you do when you wake up on race morning and it's incredibly windy? Or raining? Or cold? Or cold and snowing?

I hope you adjust your race plan accordingly (if you didn't already know this weather was coming and make those adjustments). Then I hope you embrace the elements.

I got thinking about this topic this past weekend when I was at the WIAC Cross Country Championships at a ...

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Why do I coach?
by on Thursday, October 29, 2015

Coach Conway: a big part of the reason I'm coaching now

A few people have asked me recently why I got into coaching and, specifically, why I got into coaching adult runners. I think that's a very fair question so I'd like to share the story. This will also offer some background in my running.

In 1990, I got talked into going out for track by two friends. I didn't really want to be there so I signed up for the sp ...

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A cure for muscle cramps? Sugar and running
by on Thursday, October 22, 2015

In this past week, I came across two articles I just have to share.

Cure for muscle cramps on the way?

Muscle cramps are probably one of the most annoying but least well known problems runners can face. We don't really know what causes them. We thought it might be dehydration but that appears to not be a significant, if any, factor. Same for sodium and potassium. All three of those things might make a difference but, if they do, the difference isn't significant. We thought it might ...

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Warm up
by on Wednesday, October 21, 2015


Warm up always has been an interesting topic for me because, I have read several opinions on warming up, and I would like to know how you warm up before races..

I have seen several types of warm up such as, easy running,easy running + some strides at race pace, easy running + LT pace running for 2-3 mins, drills+ strides just before the gun. The only people that I see doing strides before the gun are the top athletes, medium pack and back pack people are just running easy till " go" t ...

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Race report: going for two decades
by on Saturday, October 17, 2015

I have a feeling this is going to get long so I'll break it into sections.


For those of you who aren't aware, one of my proudest personal accomplishments as a runner is my streak of consecutive years with a sub-17 minute 5K. It may seem monumental for some to run a single sub-17 5K, while for others such a run is barely a workout. For me, it took a lot of work to get under 17 minutes in the first place and it takes a lot of work to stay there.

How much work did it take ...

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Numbers vs. Perception
by on Thursday, October 15, 2015


Modern technology is amazing, isn't it?

We have devices these days that can measure all kinds of things. You can get a single device that can measure your heart rate, stride rate and a close approximation of your pace at any moment in your run.

While not running, it's not nearly as hard as it used to be to get a VO2max or lactate threshold test.

You can get an approximation of your body fat percentage in your own bathroom. ...

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Let the watch report, not direct
by on Thursday, October 8, 2015

Used properly, a great tool

Last week, I was listening to the Science of Running podcast with Steve Magness and Jon Marcus when I heard Marcus drop the line "Let the watch report, not direct".

I've wanted to write on this topic for a while but that perfect quote left me needing to write about it.

[url= ...

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