Recent Posts
Antioxidants and fitness vs. efficiency
by on Thursday, June 25, 2015

A long lasting debate and an important reminder this week.


First, the reminder.

Back when I was a relatively new runner, everyone believed antioxidants were very good for runners. The belief was the more, the better. Antioxidants would help you recover from your training faster, which would allow you to train harder.

Conceptually, this makes great sense. In fact, upon a recommendation from a doctor who was also a good runner, I took mega doses of antioxidants for many years. I have to wonder now, though, in the face of more recent evidence how much those mega doses of antioxidants may have harmed my fitness.

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Benefits of massage and adapting to burn fat as fuel
by on Thursday, June 18, 2015

This week, I have an interesting roundup post on the benefits of massage and adapting to burn fat as fuel.

Benefits of massage

We all know massage feels good, right? But does it do anything physiologically to actually make us better runners?

It appears so.

We've already known that inflammation is reduced and mitochondria (the "power plants" of the muscles) growth is increased when muscle is massaged after exercise.

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Race report: 2015 Walleye Run 5 miler
by on Sunday, June 14, 2015


I haven't given many updates on how my running has been going here for a while. Before I get to the race, I'll offer a quick overview.

The winter went well. I thought my volume was a little off but my intensity was better. When I checked this year compared to last, my volume was nearly identical. If my intensity was better, then I was having a very solid winter.

In retrospect, my intensity was good but possibly not as well balanced as would have been ideal. Lesson learned. Tempo runs are great for base training but you at least occasionally need to crank up the effort level a couple more notches.

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The Nike Oregon Project/Alberto Salazar story
by on Thursday, June 11, 2015

Alberto Salazar

By now, I'm sure anyone reading this post knows about the story. At first, I didn't want to write about it. As the story goes on, though, I think it's important enough to the sport that I should write about it. Not because I'll write a better piece than the many great authors who have written on this but because I want to offer a place for you to find some of the best links and expand with my thoughts.

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Slushies vs. frozen underwear? Plus, eat your breakfast!
by on Thursday, June 4, 2015

A couple good topics for this week's round-up. Who could pass up the headline "Slushies vs. Frozen Underwear for Hot-Weather Workout"? Not only a killer headline but an interesting topic. Also, how important is eating breakfast for your running if you run in the evening?

Slushies vs. frozen underwear?

Would you rather wear frozen underwear or eat a slushie? Easy call, right?

Well, maybe not if you're interested in performance in hot weather. Or at least not the answer you were just thinking.

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Summer schedule
by on Monday, June 1, 2015

As I often say about our running, we need to balance our priorities.

I'm taking my own advice this summer. Living in Wisconsin, I need to take advantage of the summer weather while I can. I'm going to be giving myself more time to enjoy time with my family. Camping trips, trips to the park, evenings outside playing and so on. As a result, I'm going to go to a summer blogging schedule of one post a week, on Thursdays.

I'll try to mix up the posts with some of the roundups that you normally see on Mondays and some of the original posts that you normally see on Thursdays but, to be honest, there will probably be more roundups.

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Ask me anything
by on Thursday, May 28, 2015


I did this about a year ago and about 6 months ago. Let's make it a tradition to do this twice a year. Here's your open invitation to ask me anything.

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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Gluten free diet for the non-celiac and why do older runners struggle more in the heat?
by on Monday, May 25, 2015

Gluten free diet for the non-celiac

I've noticed that quite a few people over the past few years are going toward gluten free diets, even if they are non-celiac. The belief apparently is that, even for non-celiacs, there are benefits to avoiding gluten.

Well, maybe not:

A short-term GFD had no overall effect on performance, GI symptoms, well-being, and a select indicator of intestinal injury or inflammatory markers in non-celiac endurance athletes.
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Club open for early sign-up!
by on Thursday, May 21, 2015


Have you been looking for more at Have you been looking for a way to support without signing up for coaching?

I've been hearing just these things from some of you. You'd like to see videos, you'd like more tips, you'd like a closer, more tightly knit community. Some of you have even been generous enough to say you'd like to support financially but you don't feel the need to sign up for coaching. That's why I'm starting Club To meet all of those requests.

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Beet juice for the brain, pre-exercise dynamic stretching
by on Monday, May 18, 2015

Beet juice for the brain

You're late in a race. Maybe you're running a 10 miler, shooting for 80 minutes, and you just went through 9 miles in 1:11:34 after going through mile 8 in 1:03:42. Quick. How much time do you have to cover the last mile and is that faster or slower than you covered the prior mile? Right now, that's easy to answer. You know as well as me that it would be a far different story if you were trying to do the math during the race.

I'm sure we've all heard about the likely endurance benefits of beet juice and its key ingredient, nitrate (also found in dark leafy greens and some other foods). What if there were another benefit?

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