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Racing in bad conditions
by on Thursday, November 5, 2015

Mudder's race

What do you do when you wake up on race morning and it's incredibly windy? Or raining? Or cold? Or cold and snowing?

I hope you adjust your race plan accordingly (if you didn't already know this weather was coming and make those adjustments). Then I hope you embrace the elements.

I got thinking about this topic this past weekend when I was at the WIAC Cross Country Championships at a soggy Lake Breeze Golf Course just outside of Oshkosh. It wasn't too cold and the rain/drizzle was pretty light but it had been a wet week leading up to race day and the course was saturated. The high spots were like a wet sponge and any low spot, no matter how minor, had standing water. It was a mudder's race.

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Why do I coach?
by on Thursday, October 29, 2015

Coach Conway: a big part of the reason I'm coaching now

A few people have asked me recently why I got into coaching and, specifically, why I got into coaching adult runners. I think that's a very fair question so I'd like to share the story. This will also offer some background in my running.

In 1990, I got talked into going out for track by two friends. I didn't really want to be there so I signed up for the sprints. I figured, in the sprints, at least it would be over quickly.

3 comments | View Entire Post
A cure for muscle cramps? Sugar and running
by on Thursday, October 22, 2015

In this past week, I came across two articles I just have to share.

Cure for muscle cramps on the way?

Muscle cramps are probably one of the most annoying but least well known problems runners can face. We don't really know what causes them. We thought it might be dehydration but that appears to not be a significant, if any, factor. Same for sodium and potassium. All three of those things might make a difference but, if they do, the difference isn't significant. We thought it might be fatigue. While that seems to be a still leading candidate, it seems like it's more than just that.

5 comments | View Entire Post

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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" time.

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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 to get there? Well, I graduated high school with a 17:06 PR. Anyone who knew me in high school could tell you how hard I worked for that 17:06. It wasn't until indoor track during my freshman year of college, 1996, that I finally broke through the 17 minute barrier. Every year since, through continued hard work and surely some luck I've gone under 17 minutes at least once.

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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. You can easily track your sleep, your resting heart rate. I'm sure I'm leaving things out.

5 comments | View Entire Post
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.

My view on racing with watches is pretty well established. What about training with watches, though? I'm not opposed to wearing a watch while training, am I?

11 comments | View Entire Post
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 Alex Hutchinson beat me to the punch.

2 comments | View Entire Post
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 been and I was not yet at 100%.

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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 keep focus and keep training hard after a bad race?

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