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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 grounds

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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, why do you want to be even more hydrated at the finish line?

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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 miles.

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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, with growing evidence, maybe this will change:

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The athlete's brain
by on Thursday, July 30, 2015

A few weeks ago, I came across this 5 year old article on athletes and their brains. Interesting topic. How is an athlete's brain different than a non-athlete's?

It should not be surprising if you think about it that it takes less processing power to perform a skill that you've been practicing for some time. You just know how to do it. It turns out that's the case. There is far less brain activity required to perform a task when you practice it a lot than if you're new to it.

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Running and life expectancy
by on Thursday, July 23, 2015

Does sports participation give you a longer life?

That's what this article asks. The result?

The data here seems to suggest that participation in aerobic activity has a positive impact on overall life expectancy. Further, participation in these activities may delay the development of heart disease. While this is encouraging, more research should be done on the subject to detail if this increase in life expectancy and disease resistance is due to the activity in question or some other factor like genetics or other lifestyles.
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"Push" weeks
by on Thursday, July 16, 2015

The runners I have coached for some time can probably think of times where I said something like feel free to challenge yourself because next week is a cutback week. I don't say it often and I've been saying it even less often recently (maybe I should increase my frequency again).

One of the runners who I know I've told this to sent me this link that does a nice job of explaining the concept behind what I was getting at with the idea of challenging yourself with the cutback week coming up.

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Move over beet juice
by on Thursday, July 9, 2015

I'm sure we've all heard about beet juice as a performance enhancing supplement. Well, we may now have a more tasty (in my opinion) alternative.

Watermelon juice appears to have similar benefits:

The increase in time-to-exhaustion in a test that lasted about 10 minutes was 12 percent, which might correspond to a time-trial improvement of a bit less than 1 percent. There are many, many unanswered questions, such as whether trained athletes would get similar benefits.
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Protein before bed and compression socks
by on Thursday, July 2, 2015

I'm leaning heavily on one of my favorite blogs this week. Alex Hutchinson's Sweat Science blog is always a good one. This week, two of my favorite reads came from there.

Protein before bed

We've known for some time that it's best to spread your protein intake out across the day. Your body can only process around 20-25 grams at one time. If you take more, it doesn't really do anything for you.

So, would getting an extra dose of protein right before bed be beneficial or do things change as we go to sleep?

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