Recent Posts in Training
Running while ill
by on Thursday, December 8, 2016

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The holidays are here. We're traveling and visiting people we don't see on a regular basis. Students are spending more time inside and more letters are coming home to parents about various illnesses spreading through schools.

This is the time of the year where it's hard to avoid catching some kind of virus. While the best thing to do is to avoid getting ill, that's at times easier said than done. So what do you ...

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Running during the holidays
by on Thursday, November 10, 2016

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Thanksgiving is just two weeks away. Stores already have their Christmas products out. It's the holiday season, a great time of the year but also a time of the year when keeping your running on track can be a challenge.

With travel, family events, and plenty of tasty but not necessarily healthy food, how do we keep our running on track so we can hit the new year ready to run strong?

I have a few practices I use ...

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Taking a break
by on Thursday, November 3, 2016

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Take some time to put your feet up and relax

It's that time of the year again. Some of us have already finished our fall racing seasons. Some will be soon. All of us should be thinking about taking a break.

Why take a break, especially if we finish our racing season and are feeling good and highly motivated? Because your mind and body need it. If they don't demand it now, they will. Nobody can keep going ...

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Improving stride rate
by on Thursday, October 20, 2016

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Stride rate? Check.

Two weeks ago, we covered the fact that running speed can be broken down into two factors: stride length and stride rate. Last week, we discussed stride length. That means it's time to discuss stride rate this week.

When thinking of stride rate, much like when thinking of stride length, we can think of two phases: when your foot is on the ground and when your foot is in the air. The d ...

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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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