Recent Posts in Training
Why running slow on easy days matters
by on Thursday, June 15, 2017

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I find myself repeatedly talking about the importance of running your easy days slow enough. There's a two part reason for that.

1) It really is that important.

2) Most runners don't run slow enough on their easy days.

Why is it really that important? Let's think about building your running fitness like building an engine. You want both a big engine that can produce a lot of power (aerobic capacity) and one that is fine tuned so it performs at its best (fine tuning for speed).

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Warm weather racing
by on Thursday, June 8, 2017

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Summer is here! School is out, family vacations are planned, and the summer racing season is firing up!

The summer racing season is a fun time. All runners, from high schoolers to masters, come together at the same races. We're all out of season as the younger runners are thinking of the upcoming cross country season and the older runners are planning out their fall marathons or other fall plans. However, we're all together giving it all we have in the summer.

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We are all individuals
by on Thursday, June 1, 2017

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Where are the training plans on HillRunner.com?

I get asked this frequently. My answer? I hate pre-canned training plans and will never place one on HillRunner.com.

Ok, hate is a strong word. Maybe I don't "hate" them. I just strongly dislike them. Never is a long time. I guess I can't completely rule out the possibility. But don't count on it.

Why do I so strongly dislike pre-canned plans? Because those plans assume everyone will benefit from the same things. In short, they assume we're cookie cutter people. We're not.

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Summer running
by on Thursday, May 18, 2017

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Summer is here! Or so we hope here in Wisconsin. It's time for vacations, beach time, camping, and all kinds of outdoor fun!

It's also time for the summer racing season, big workouts to prepare for those races while working through the heat and humidity, and all the other running considerations.

We all think of winter as the challenging and dangerous season for runners but there are challenges and safety considerations we need to keep in mind during the summer also. As well as the adjustments that we need to make not for our safety but to ensure we're getting the most out of our summer time training.

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Take chances
by on Thursday, May 4, 2017

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Recently, I wrote about running practice races. This is incredibly important for many reasons. One of the reasons: taking chances.

Wait, what? Aren't we supposed to be practicing how to do things the right way? Aren't we supposed to be practicing what we want to do at our goal race? I don't want to take chances and risk all my hard work!

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Max recovery days
by on Thursday, April 20, 2017

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We all have hard and easy days in our training plans, right? We all have workout days, long run days, and those other days we just call easy days. Some call them junk miles but they are anything but junk miles. We know they aid our recovery from those hard days while helping to build the aerobic fitness that we all know is so important for racing any distance from the mile up.

But do you include at least an occasional max recovery day? You should, especially if you're an every day runner.

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Racing is a skill - practice it
by on Thursday, April 13, 2017

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Saturday, I ran a race. I wasn't really race ready. I feel like my general fitness is pretty good right now but I haven't done enough race specific workouts for my race fitness to be ready.

So why did I do this race? Because I needed some practice before my important races.

Racing is different than even the hardest workouts. While workouts are good opportunities to practice the skills we will bring to racing, no workout takes you to the place a race will. As a result, there are simply some things that can't be practiced any time other than on a race day.

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Showing up
by on Thursday, April 6, 2017

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"It's hard showing up day after day. It's worth it but it's hard." - Jon Marcus

I was recently listening to the Magness and Marcus podcast and I heard that quote from Jon Marcus. I was already thinking of writing about this topic and that quote just clicked with me because it's so true and so important to running.

I often find myself saying the biggest key to success in distance running is consistency. How do you be consistent? Well, obviously you have to stay healthy so your training isn't sidelined by injury. However, in my opinion, the biggest factor is just showing up.

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Your Acute-to-Chronic (A:C) training ratio
by on Thursday, March 23, 2017

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By now, I'm sure most of you know my thoughts on the "10% rule". It's far too simplistic. That said, there is such a thing as building up too quickly, right?

Of course there is. It's just not as simple as this week should always be no more than 10% more distance than last week.

Ideally, we listen to our bodies to know if problems are creeping up but what if we had cues to tell us when we may need to pay closer attention or take concerns more seriously?

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Restraint
by on Thursday, March 16, 2017

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Spring is on the way! While many of us already had some summer like weather this year, we've also faced some challenging winter weather. Things will be taking a turn soon if they haven't already begun taking a turn where you are.

It's so easy when the weather gets better in the spring to get a little too excited about training in good weather and try to do too much. Be careful not to fall into this trap.

After working your way through all the bad winter weather, the last thing you want to do is get yourself hurt when the weather is turning nice, especially since your racing season is likely also just around the corner.

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