Recent Posts in Training
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 key to success in distance running is consistency. How do you be consistent? Well, obviously you have to stay healthy so your training isn't sidelined by injury. However, in my opinion, the biggest factor is just showing up.

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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 up but what if we had cues to tell us when we may need to pay closer attention or take concerns more seriously?

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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 working your way through all the bad winter weather, the last thing you want to do is get yourself hurt when the weather is turning nice, especially since your racing season is likely also just around the corner.

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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 due to the conditions or due to it just not being our day, we all have workouts that just don't go so well. Bad workouts happen. What should you do about it?

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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 your gut. In this individual's case, he knew something wasn't right when his paces dropped off rapidly. That's a telltale sign that something is wrong. At the very least, you're not going to get more out of your workout when you're fading like that for no clear reason so don't push your luck.

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Racing: a skill that requires practice
by on Thursday, February 16, 2017

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This time of the year, we likely have our goal races in sight. We may already even be registered for them. However, do you have some other races on your schedule? This is a good time of the year to pick some secondary races to fill out your schedule and make sure you're race sharp when your goal races come around.

Many runners seem to not worry about this part of goal race preparation. They figure they will train themselves into the best shape possible and take advantage of that fitness. So why do these other races matter?

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LCHF charts, stress fracture warning signs
by on Thursday, January 26, 2017

LCHF charts

I've written about low carb, high fat (LCHF) diets previously (see here and here for examples of what I've written before, there may be more). However, people still question me about this. Can't you teach your body to burn enough fat to never have to worry about running out of fuel.

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Be flexible
by on Thursday, January 19, 2017

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Last week, I had a workout planned for Tuesday. Then we had an ice storm. Conditions were so slippery I found myself a couple of times thinking I might have been wise to run on a treadmill. Anyone who knows me knows that means they were very bad.

Why does this matter? Because I made a decision I would hope any one of us would have made without hesitation in conditions like I was facing. I chose to skip the workout and just get in an easy run.

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Spotlight workout: treadmill hill progression
by on Thursday, January 12, 2017

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Crank it up!

It's the time of the year when our best intentions to run outside can sometimes be scuttled. Maybe the roads are dangerous due to snow or ice and drivers who aren't being as careful as they should be. Maybe we just need a break from running in the snow or extreme cold. It's definitely possible for most runners to run safely through most winter conditions but not all. Regardless, sometimes we just need a break from the grind.

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Treadmill Pace Conversions FAQ
by on Thursday, January 5, 2017

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The Treadmill Pace Conversions chart is the most commonly visited page on HillRunner.com. It's also the page that, by far, I receive the most inquiries about. I'd like to take some time here to address some of the most common inquiries. Below, in no special order, are the most common questions I receive about the chart and my answers.

What is the source of the data for the chart?

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