Recent Posts
Race report: 2015 Icebreaker Indoor Marathon relay
by on Monday, January 26, 2015

First, I should point out that I'm the last team member to write about the race. Nikki, Josh and Jerry have already written on their perspectives. To be honest, the weekend got hectic for me and I haven't read through all of those yet so I hope they were positive reviews. I did see enough, though, to say Nikki's has the most entertaining visuals if that's what you're looking for. :)

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Brain training
by on Monday, January 26, 2015

It's seemed like a bit of a quiet week. Maybe I am just getting behind this week with things going on. Whatever the case, only one topic today but it's one that I'm really fascinated in.

I've blogged before about the idea of training your brain to handle fatigue more effectively and how that might make you a better runner.

Well, here's another one. This time, the participants were doing mentally demanding activities during their exercise.

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Keep at it
by on Thursday, January 22, 2015

Recent running sights by Adam Piotrowski, on Flickr

I've seen some notes from several runners in the past couple of weeks, expressing frustration as they push through this winter's training. I know the feeling, I've been experiencing the challenges myself.

Winter training is tough. You're probably facing both weather challenges and, at times, traction challenges with snow and ice. If you're like me, you're not racing as much if at all during the winter months so the motivation of an upcoming race isn't driving you. Depending on your "running personality" you might feel that the base training you're likely doing is dull and boring. Combined with the fact that you're base training, not peaking for a race, you're also running slower than you recall running this past fall when you were nearing your peak.

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Sleep matters and compression gear: not so helpful?
by on Monday, January 19, 2015

Sleep matters

We all know sleep matters, right? While there is no absolutely right amount of sleep that I can tell you everyone should get, generally, more is better. We can all accept that, right?

Well, charts of injury rates based on sleep have been floating around. The latest is posted on the Runner's World Sweat Science blog:


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Pacing, hyponatremia risk
by on Monday, January 12, 2015

I took some time off during the holidays but I'm back with a couple links that I thought were real interesting. I hope you enjoyed the holidays and that you will find these topics interesting.


Pacing is an interesting topic on many fronts. Here's an interesting study on what happens when you throw pacing out the window during interval workouts and just go all out.

This study was done with cyclists so power output was measured. Not surprisingly, power output decreased not just within repeats but also across repeats. Power output wasn't only lower at the end of the first repeat than at the beginning but overall power output was lower in the second repeat than the first and in the third than in the second.

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2015 at
by on Thursday, January 8, 2015

I wanted to give a quick update on as 2015 starts.

I wanted to do a recap of 2014 but that didn't get done. Here's a quick one in its place. 2014 was an amazing year. I never could have imagined where the year would take a year ago at this time. The biggest headline would have to be the partnership with the Seattle Marathon. It's been an incredible opportunity on many fronts and I'll be eternally grateful to the people in Seattle for placing their trust in myself and I hope 2014 was just the beginning of a long and mutually beneficial relationship.

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Mental fatigue and running performance
by on Tuesday, December 23, 2014

Just one topic this week but I think it's an important one.

Have you ever had a rough day, maybe a tough day at work, then gone out for a run? Sometimes, just the release of the stress helps us run better. Sometimes, though, we feel physically drained from the day. Even if we didn't do anything physical.

Do we actually feel this way or are we just imagining things? Well, we're not just imagining things. Maybe it's all in our heads but that doesn't make it real.

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Enjoy the holidays
by on Thursday, December 18, 2014

The Santa Run by meetminneapolis, on Flickr

As the runners I coach should know by now, I don't have many hard rules but one of those I do have is family comes first. No matter how important running is to you, there is nothing more important than family. For many families spread far and wide, the holiday season is the one time a year when they still get together. No matter how important your running is to you, during this time, don't put your running ahead of your family.

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Fitness and sweating, muscles support the arch
by on Monday, December 15, 2014

A lot of interesting things to read this week but I'm going to focus on an old myth that I bought into myself and another old myth that I never truly understood.

Fitness and sweating

First, the one I believed. I remember a long time ago being told that out of shape people sweat more than someone of average fitness but then the trend turns as you gain higher levels of fitness. One of the adaptations of becoming more fit is that you sweat more to moderate body heat.

Well, maybe not...

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Ask me anything
by on Thursday, December 11, 2014


About 6 months ago, I posted an "Ask me anything" topic and said I would do so on occasion. So here it is again, an open invitation to you 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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