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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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Are all elites running the wrong way?
by on Thursday, October 1, 2015

Believe it or not, these people know how to run

Someone sent me this earlier this week. I was writing up a response to it for a blog post when I saw that [url=]Alex Hutchinson beat me to the pun ...

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September's Monthly Update
by on Wednesday, September 30, 2015

September was a mixed month. I started out great having recovered well from an injury running the first seven days. On the eighth day I had a great workout but then tore my calf in the cool down period two miles from home. Hopped and limped home for two full miles. I was just 10 days out from my big goal race of the year – not good. Had five days with no running and then little slow two milers to feel out the calf. Race day was, in my opinion, a poor performance of where I should have be ...

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Bouncing back from a bad race
by on Thursday, September 24, 2015

I know I'm still as fit as when I ran 17:15 without the perfect race, if not fitter

Those of you who know me probably know I don't often run back to back bad races. When I have a bad race, it usually is followed by a very good race. Sometimes, after a bad race, I surprise myself with what I do next.

After having a rough day at Al's Run, someone emailed me asking about this. Essentially, the question was how do I ke ...

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Al's Run 2015
by on Wednesday, September 23, 2015

I was the first of Team Hillrunner to arrive but I always like to be early for races – I get anxious if I am not. As always, I also have a lot of nervous energy before a race and usually pace around like a caged animal. So this time I made sure that I drank water, used the facilities and then meditated. I concentrated on my breathing to relax myself. Eventually, three of our team members showed up; Josh Jackett, Gerald Cameron and Dave Dehart. We chatted and I pinned the bib on my Team Hi ...

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Personal and team race report: 2015 Al's Run - battling adversity
by on Monday, September 21, 2015

Al's Run is, of course, always the big Team event of the year. This is the 13th year we've entered a team under the banner. As always, I'm very touched and honored by the great group of runners who agree to run under the banner.

This year was a struggle from the start, though. Due to injuries and other issues, a handful of recent Team members were unable to make the race this year. While this hurt the team's depth, I still felt we we ...

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Mindfulness training
by on Thursday, September 17, 2015

This is going to be a short post. I'm busy getting myself and Team ready for Al's Run and with a few other projects. I do have a longer post in the works but it's not ready for today. Hopefully, I'll have it ready for next week. It's one I'm excited about.

This week, though, I came across this interesting article about mindfulness training.

While I haven't always thought of it in ...

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