Recent Posts
Beet juice for well trained athletes? How much does running extend your life?
by on Thursday, April 27, 2017

A couple interesting posts on topics we've discussed before. One on a new study that found a surprising result and another to quantify what we've known.

Beet juice

We've already covered beet juice and its apparent ability to help untrained athletes. Unfortunately, it d ...

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Max recovery days
by on Thursday, April 20, 2017

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We all have hard and easy days in our training plans, right? We all have workout days, long run days, and those other days we just call easy days. Some call them junk miles but they are anything but junk miles. We know they aid our recovery from those hard days while helping to build the aerobic fitness that we all know is so important for racing any distance from the mile up.

But do you include at least an occasional max ...

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Racing is a skill - practice it
by on Thursday, April 13, 2017

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Saturday, I ran a race. I wasn't really race ready. I feel like my general fitness is pretty good right now but I haven't done enough race specific workouts for my race fitness to be ready.

So why did I do this race? Because I needed some practice before my important races.

Racing is different than even the hardest workouts. While workouts are good opportunities to practice the skills we will bring to racing, no wor ...

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Race report: 2017 Gary's Gallop
by on Saturday, April 8, 2017

This winter, I hit another age group as I turned 40. Seeing as I have little to no interest in racing during the winter these days, I wasn't sure what race would become my first in this new age group. At first, I was thinking of the Legal Run Around in Fond du Lac but things just didn't work out for various reasons.

As I was looking over my schedule and what I had in mind for late spring/early summer races (one too close to home to pass up and another that's a favorite of mine and I have to c ...

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Showing up
by on Thursday, April 6, 2017

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"It's hard showing up day after day. It's worth it but it's hard." - Jon Marcus

I was recently listening to the Magness and Marcus podcast and I heard that quote from Jon Marcus. I was already thinking of writing about this topic and that quote just clicked with me because it's so true and so important to running.

I often find myself saying the biggest k ...

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Sleep matters and building muscle
by on Thursday, March 30, 2017

Sleep matters

How important is sleep? Really important.

In this study, cyclists were either allowed normal sleep (about 7.5 hours) or kept sleep deprived (about 4 hours) after a workout.

The result? Sleep deprived cyclists were sleepier (shocker!) and less motivated to train. In addition, their blood pressure had not recovered as much as those who were allowed normal sleep, suggesting less complete recovery from the workout. ...

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Your Acute-to-Chronic (A:C) training ratio
by on Thursday, March 23, 2017

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By now, I'm sure most of you know my thoughts on the "10% rule". It's far too simplistic. That said, there is such a thing as building up too quickly, right?

Of course there is. It's just not as simple as this week should always be no more than 10% more distance than last week.

Ideally, we listen to our bodies to know if problems are creeping u ...

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Restraint
by on Thursday, March 16, 2017

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Spring is on the way! While many of us already had some summer like weather this year, we've also faced some challenging winter weather. Things will be taking a turn soon if they haven't already begun taking a turn where you are.

It's so easy when the weather gets better in the spring to get a little too excited about training in good weather and try to do too much. Be careful not to fall into this trap.

After worki ...

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"Bad" workouts happen
by on Thursday, March 9, 2017

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This week, we had serious wind on Tuesday, my workout day. It was brutal, I was being blown all over the place and my splits during the first half of the workout, when running into the wind, were horrible.

Earlier this year, I had a workout where I could just feel things weren't going well. It wasn't the conditions that time. My body just wasn't responding. It wouldn't go no matter how much I wanted it to.

Whether ...

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Be your own best advocate
by on Thursday, March 2, 2017

This past weekend, someone sent me this article. It's an important reminder and I'd like to make a few points that I see often referenced but just as often ignored:

- If something doesn't seem right, something is likely not right. We all have to struggle through fatigue and aches at times but most of us have a sense of what is "normal" and what just doesn't feel right. Trust you ...

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