Recent Posts
Keep at it
by on Thursday, January 22, 2015

Recent running sights by Adam Piotrowski, on Flickr

I've seen some notes from several runners in the past couple of weeks, expressing frustration as they push through this winter's training. I know the feeling, I've been experiencing the challenges myself.

Winter training is tough. You're pro ...

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Sleep matters and compression gear: not so helpful?
by on Monday, January 19, 2015

Sleep matters

We all know sleep matters, right? While there is no absolutely right amount of sleep that I can tell you everyone should get, generally, more is better. We can all accept that, right?

Well, charts of injury rates based on sleep have been floating around. The latest is posted on the Runner's World Sweat Science blog:

[img] ...

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"Altitude training" masks - worth it?
by on Thursday, January 15, 2015

I've recently seen several people ask about "altitude training" masks. Recently, I was asked by a runner I coach. Because this seems to be a hot issue, I thought I'd cover what I've seen as of now.

First, what is an altitude training mask? This is the one I've come across in discussions. Maybe you've seen them around. I've never yet seen someone running with one but I have seen a couple people wearing them while weight training at the ...

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Pacing, hyponatremia risk
by on Monday, January 12, 2015

I took some time off during the holidays but I'm back with a couple links that I thought were real interesting. I hope you enjoyed the holidays and that you will find these topics interesting.


Pacing is an interesting topic on many fronts. Here's an interesting study on what happens when you throw pacing out the window during interval workouts and just go all out.

This study was done with cyclists so power output was m ...

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2015 at
by on Thursday, January 8, 2015

I wanted to give a quick update on as 2015 starts.

I wanted to do a recap of 2014 but that didn't get done. Here's a quick one in its place. 2014 was an amazing year. I never could have imagined where the year would take a year ago at this time. The biggest headline would have to be the partnership with the Seattle Marathon. It's been an incredible opportunity on many fronts and I'll be eternally grateful to the people in Seattle for placing their trust in myself ...

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Mental fatigue and running performance
by on Tuesday, December 23, 2014

Just one topic this week but I think it's an important one.

Have you ever had a rough day, maybe a tough day at work, then gone out for a run? Sometimes, just the release of the stress helps us run better. Sometimes, though, we feel physically drained from the day. Even if we didn't do anything physical.

Do we actually feel this way or are we just imagining things? Well, we're not just imagining things. Maybe it's all in ...

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Enjoy the holidays
by on Thursday, December 18, 2014

The Santa Run by meetminneapolis, on Flickr

As the runners I coach should know by now, I don't have many hard rules but one of those I do have is family comes first. No matter how important running is to you, there is nothing more important than family. For many families spread far and wide, the holiday season is the one time a ...

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Fitness and sweating, muscles support the arch
by on Monday, December 15, 2014

A lot of interesting things to read this week but I'm going to focus on an old myth that I bought into myself and another old myth that I never truly understood.

Fitness and sweating

First, the one I believed. I remember a long time ago being told that out of shape people sweat more than someone of average fitness but then the trend turns as you gain higher levels of fitness. One of the adaptations of becoming more fit is that you sweat more to moderate body heat.

[url=http://www ...

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Ask me anything
by on Thursday, December 11, 2014

ImageAbout 6 months ago, I posted an "Ask me anything" topic and said I would do so on occasion. So here it is again, an open invitation to you to ask me anything.

If you want to ask publicly, you can do so in the comments*, on Facebook or you can tweet at (or [url= ...

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Shoes: injuries and running economy
by on Monday, December 8, 2014

I'm going to focus this week on research involving running shoes. Exciting, right? Well, here it is:

Why aren't shoes preventing running injuries?

Good question, explored here.

A change in footwear can affect the amount of impact the body absorbs during running, but it doesn’t change the fundamental stress of the activity.

I would change ...

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