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Recent Posts in Training
Improving stride length
by on Thursday, October 13, 2016

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Long stride? Check.

Last week, we covered the fact that speed can be broken down into two factors: stride length and stride rate.

This week, I'd like to discuss stride length and how we can improve it.

There are essentially two phases of your stride to think about when increasing stride length. One is very limited, the other is technically unlimited but practically there obviously is some kind of limit.
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Speed = stride length * stride rate. Period.
by on Thursday, October 6, 2016

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This guy has both parts of the equation covered

Some time ago, I heard a very good coach who I greatly respect say there are three factors that go into speed. Stride length, stride rate, and ground contact time. I've heard a lot of similar comments from other runners and coaches.

I'm sorry and it pains me to say this about some people who I greatly respect but they are wrong. It's even more simple. Speed, if ...

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Deal with the little issues before they become big
by on Thursday, September 22, 2016

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Have you ever found something not feeling quite right and ignored it? What was the result? Chances are you ended up injured not too long after.

Pay close attention to these things. It's true that we can't always cut back our training every time something is a little off or, especially as we age, we'd never be training at full capacity. However, we can and should at least pay attenti ...

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Fitness first, details later
by on Thursday, September 15, 2016

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I've recently been writing a lot of Seattle Marathon training plans and a common theme has been coming up, especially for beginning runners or those who have been out of running for a while. The most important first step isn't some magic bullet, it's building basic fitness.

A lot of these plans I've been writing haven't been all that exciting. Some involve workouts only once every two weeks, if at all. Most involve fairly ...

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Relax and let the speed come out
by on Thursday, September 8, 2016

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He knows what he's talking about

If you watched the US Olympic Trials coverage on NBC, you may have noticed Ato Boldon repeatedly say that the fastest sprinters would "relax and let the speed come out". I was hoping he would use that line again in the Olympics but I didn't notice it the way I did at the Olympic Trials.

Why was I hoping for the repeat? Because that advice Boldo ...

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Nothing new on race day?
by on Thursday, August 4, 2016

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Let's be honest: it's a little challenging to practice this, especially with crowds, anywhere but in a race

We've all likely heard the advice. Do nothing new on race day. Generally, that's great advice and I'd encourage you to follow it. Practice whatever race day routines you can in training. Wear the shoes, socks, and gear that you plan to wear for race day in training. If you're running a race that is long enough to warra ...

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Get off the roller coaster
by on Thursday, July 14, 2016

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This kind of roller coaster is fun - the running roller coaster is not

It's theme park month for me. I recently visited Six Flags and have a coming trip to Wisconsin Dells.

Those are fun roller coasters. The running roller coaster? Not so much fun.

What's the running roller coaster?

The running roller coaster is the training routine I see so many people get stuck on and I'd like to encourage you to ...

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Sweating the details? Take care of the big picture first
by on Thursday, July 7, 2016

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Should I do a 15 mile long run or a 16 mile long run this weekend?

Should I do 4 strides or 5 before my workout/race?

Should I be doing my easy days at 8:20 pace or 8:30 pace?

Should I be doing my easy days at a heart rate of 150 BPM or 155 BPM?

Are these questions you find yourself thinking about? If so, stop for a moment.

Before asking those questions, you should be asking yourself the big questions. Are you getting in ...

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June 2016 update
by on Sunday, July 3, 2016

June overall was a decent month - while I had a number of consistency issues they are not nearly as bad as they have been in the past. I missed a total of 5 runs getting 25 runs completed. I ran a total of 216 miles averaging a 7:02 pace for the month. (I need to slow it down some and increase the quality of the workouts.) June's total mileage brings me to a yearly total of 1,283 miles (last year was only 702 miles.)

Looking forward to a great July with two races planned. One in the book ...

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Looking for a shortcut?
by on Thursday, June 16, 2016

You picked the wrong sport.

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