Recent Posts
Engine and chassis: a quick runner's primer
by on Thursday, January 7, 2016

Engine? Chassis? Are we talking about cars or runners?

A lot of coaches and experienced runners say things like the engine adapts faster than the chassis, make sure your engine doesn't break down your chassis.

Obviously, this is an analogy to cars but what does it mean to the runner?

The Engine

The engine is the power source. It's your heart and lungs. Your heart and lungs adapt to training and their capacity increases fairly rapidly.

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Looking back at 2015, forward to 2016 at
by on Thursday, December 31, 2015

A new year is just about here. It's time to reflect on our accomplishments, running and otherwise. As a part of doing so, I wanted to offer a quick review of what I view are the key changes to take place in 2015 and what, as of now, I would say to expect in 2016.

Looking back at 2015

2015 may outwardly not have looked like a real big year. The biggest change, both visibly and internally, would be the addition of Club This is something that I had been thinking about for some time and very early last year began planning for. It finally arrived during the summer and has been slowly growing since.

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2015 in Review
by on Thursday, December 31, 2015

Well December was a letdown of sorts but better than last year. I ran 23 times missing out on four planned runs. I only had a total of 160.2 miles and 20.46 hours of total time running. Last December was “zero” runs - so way ahead of last year. Also, December was the third best month of 2015 for total miles. I averaged a 7:39 pace through December as well. A good strong pace.

2015 overall was a pretty good year. Started out very poor with no miles in January/February and only 40 miles in March. But then things improved and I finished 2015 with 1,324 miles a very low total (less than 2014 which had 1,355) but quality miles. I averaged a 7:30 pace for the year – nice and strong.

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Happy Holidays from!
by on Thursday, December 24, 2015


I'm off enjoying the holidays with my family right now as I hope you also are. I just wanted to wish you a wonderful holiday season and the best for 2016.

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Fundamentals: the key to success in basketball and running
by on Thursday, December 17, 2015

Bo Ryan, the recently retired fundamentals coach

I'm a fan of Wisconsin basketball. Not just because I'm a Wisconsinite, though that plays a role, but also because I like the Bo Ryan way of doing things (thanks Andrew for sharing the link with me). Fundamentals first and foremost. In basketball, those who practice fundamentals the way the Badgers do will always be good, though they may not be flashy. Regardless of talent, they will always be competitive. They may not always overcome talented teams, especially talented teams that also focus on fundamentals, but they will at times and they will always be the teams labeled overachievers.

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Life happens
by on Thursday, December 10, 2015

During the holidays, our lives can get hectic. Traveling, family events, the weather (in some areas, including here in Wisconsin). Many things can get in our way this time of the year.

What do you do when life gets in the way of your running plans? How do you respond?

Most of the time, we can probably find a way to get our runs in. However, there are exceptions. When these happen, don't beat yourself up if you have to cut a run short or even miss a run.

No single workout will make or break your year. As long as you're getting in the large majority of your runs, you'll be fine. Just roll with it and do your best to get your next planned run in.

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October and November Updates
by on Monday, December 7, 2015

October and November were nothing to write home about but this is a blog and not home – so . . .

October and November were about recovering from the racing season and getting back into running because I love to run. There was no structured training or pressure to get out the door. October saw 22 total runs and only 122 miles in a total of 974 minutes or 16.25 hours at an average pace of approximately 7:31 per mile. November was even lower with 17 runs and 97 miles in 739 minutes or 12.3 hours for an average pace of approximately 7:40 per mile.

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Ask me anything
by on Thursday, December 3, 2015


It's already been another 6 months. Here's your open invitation to ask me anything.

Within reason, nothing is off limits. Ask about training, racing, my thoughts on any news in the sport. Ask about the site, the coaching service, Club or anything else that's going on.

If you want to ask publicly, you can do so in the comments, on Facebook or you can tweet at (or tweet at my personal account). If you want to ask more privately, you can use the contact form or, if you're friends with me on Facebook or you know my email address, you can reach me through those options.

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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 do with my fitness or physical preparation. It had everything to do with what was going on above my shoulders.

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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 keeping the hardware is on up to date, running and connected to the Internet 24/7.

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