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Monthly report for August
by on Monday, September 7, 2015

Other than a great race performance August was a terrible month for my running. The month started off while I was camping in the woods - still hadn't figured out the logistics of running and getting cleaned up after the run (got it now). So I did not run the first nine days of August. Then on the 19th I twisted my ankle and needed time off.

Ten days and five runs later I had a phenomenal race (see the race report.) I earned a new PR that was 52 seconds faster than the previous PR and in ...

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Run without limits
by on Thursday, September 3, 2015


Ed ran a 52 second PR in a 5K this past weekend! 52 seconds in a 5K, that's insane! Over 15 seconds per mile improvement off a respectable time for a runner of his age and background.

How did he do it? Well, a lot went into it.

However, I'd like to point out one factor right now. He didn't limit himself. To be honest, I would have ...

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Race report: 2015 Hootie Hustle 5K
by on Monday, August 31, 2015

My second of two race reports from August races.

the Hootie Hustle is a second annual event supporting the scholarship fund at the school district I live in so I feel an obligation to show up. Besides, last year I discovered that it's a pretty nice course overall and it had better competition than I was expecting. Plus, this year, I'm unable to make it to the Jamie Block Alumni Meet at UW-Stout so it's the perfectly timed replacement for that as a final Al's Run tune-up.

As I mentioned, th ...

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Race report: 2015 Hank Aaron State Trail 5K
by on Monday, August 31, 2015

I'm a little behind on race reports. It's been a hectic summer. So I'm going to be posting two race reports in fairly short order.

First up, the Hank Aaron State Trail 5K. As seems to be the case every year recently, I find myself at some point questioning whether I should run this race. This time, as mentioned, I had a very busy summer. The weekend before this race, I was in Illinois going through an RRCA coaching certification course (which I'll write about when I get a chance). 2 days, 8-9 ...

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Hootie Hustle 5K Race Report
by on Sunday, August 30, 2015

August started out very poorly for training and I was just recovering from a light ankle sprain ten days before race day so I had mixed feelings about my possible race performance. I had a great workout on Tuesday so I did have some confidence.

The weather seemed less than ideal with a mix between a light rain and a heavy mist. The winds were less than ten MPH so that was good.

I did try something new this time and that was eat something about three hours before the race. I, as always ...

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Team 2015 Al's Run
by on Friday, August 28, 2015



I'm terribly sorry for the late start. It's been a hectic summer and I simply let this slip through the cracks.

I won't waste anyone's time on this. Most of you probably know the details. If you don't, here's a quick run down.

Race: Al's Run 8K
Date/time: September 19th, 10:30AM race start
Location: Downtown Milwaukee, starting at the Marquette campus and finishing near Summerfest grou ...

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Don't overhydrate
by on Thursday, August 27, 2015


Back in 2002, a local runner told me with pride how he finishes all his marathons weighing more than what he did at the start. He was incredibly proud of this and insisted that I would be far better off if I followed his fueling plan. The idea was simple: the more hydrated you are, the better you run.

At the time, though, that idea bothered me. If you're starting well hydrated or even slightly over hydrated as most runners do, wh ...

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Don't trust your GPS on the race course
by on Thursday, August 13, 2015


If you rely on your GPS device to determine your race pace and don't build in a buffer, you will almost certainly fall slightly short of your goal.

Do you run races with a GPS device? Have you noticed that your GPS usually measures the races as longer than the advertised distance? Your last 5K was 3.2 or 3.3 miles, your last 10K was maybe 6.4 miles? Heck, your last marathon was probably at least 26.5 miles, very possibly 27 mi ...

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July's Update
by on Wednesday, August 12, 2015

I know this is a bit late but I was camping deep in the woods for the first week of August.

July was an amazing month. Not only did I run my highest ever monthly total miles but also had my fastest average pace. I did not even have a race in July to bump that average.

July had a total of 28 runs for 229.29 miles and a total run time of 27 hours and 6 minutes. I averaged about a 7:20 per mile pace.

I am also about 8-9 pounds from my goal racing weight (down from 15.) ...

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Choosing the right shoes and isometrics for tendon pain
by on Thursday, August 6, 2015

Taking a break from the always good to read Sweat Science blog, I have a couple links here that go into topics I find very interesting.

Choosing the right shoes

For some time, I've been a fan of choosing shoes based on what feels good. Some recent evidence backs me up on this. However, the consensus is still motion control for heavy pronators, cushion for under pronators and something in the middle for neutral runners.

Well, [url= ...

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