Recent Posts
Race report: 2014 UW-Stout Jamie Block Alumni Meet
by on Wednesday, September 3, 2014

First, I realize the blog has been a little silent recently. I just got overwhelmed with things going on. From end of summer vacations to commitments to runners I'm coaching and various other things, I just didn't have the time. The blog should return to its normal schedule next week.

It's always fun to go back to my old hangout and see how well I can hang with the guys who are running the same routes and, in at least some cases, the same meets I once ran now over 15 years ago. This year, I h ...

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Pain tolerance, sleep and nonlocal fatigue
by on Tuesday, August 19, 2014

I came across some interesting topics in the past week. Here are three of my favorites:

Pain tolerance

I remember for some time hearing about how runners are tough. We can withstand more pain than the average person. The question I always had was whether this was simple correlation or there was some causation involved. Do people who are more tolerant to pain choose running or does running increase our pain tolerance?

Recent research has suggested that running does increase our pa ...

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Training capacity: other considerations
by on Thursday, August 14, 2014

Over the past two weeks, I went over how to define training capacity and how to find your training capacity, as well as what to do when you've found it.

This is the part 3 of a 3 part series on training capacity:

1) What is training capacity?
[url=]2) How to find your training capacity and what to d ...

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Team 2014 Al's Run important dates
by on Tuesday, August 12, 2014



The time has come again! Most of you probably have already heard through some form of communication that team registration is open. We already have a strong team of 6 members registered. I'd love to see that hit at least 10 by the close of registration. Please see the important dates below so you register in time.

As usual, I will be inviting all team members ...

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Race report: 2014 Hank Aaron State Trail 5K
by on Tuesday, August 12, 2014

Every year, I tell myself I'm not going back to this race. Every year, it draws me back in. This year, I was going back and forth when Ed offered me a free entry if I run on the Potawatomi team. So I was back.

This course always frustrates me. I know by now it's just a slow course and I'm running for place, not time. The field is also deep. Over the past several years, at my best I would struggle to get in the top 10. In recent years, top 20 or 25 would be the best I could hope for. So my goa ...

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Training capacity: how to find it and what to do with it?
by on Thursday, August 7, 2014

Have you found your training capacity? Are you sure? If you have, do you know what to do with that knowledge?

This is part 2 of a 3 part series on training capacity:

1) What is training capacity?
2) How to find your training capacity and what to do when you have found it?
3) Other training capacity considerations.

How to find your training capacity?

So we now understand that your trainin ...

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Running form and staying hydrated
by on Monday, August 4, 2014

I'd like to focus on a couple specific topics this week. Two things that I've stated frequently at least to certain individuals but I'm not sure I have laid out my points publicly.

Running form

We all know there's been a lot of talk about foot plant (I hate the term "foot strike" but that's for another day) in recent years. In short, we've been told to focus on landing mid-foot or even forefoot. However, is this where the focus should be?

As some of you I'm sure have heard me say ...

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Training capacity: what is it?
by on Thursday, July 31, 2014

Do you know your training capacity?

Most people don't. They assume they know but I've seen that many runners don't even know how to define their training capacity, much less determine what theirs is.

In the next three weeks, I'd like to explore training capacity. I was originally going to write this all into one post but I think it would turn out too long and too much to digest all at once. So I'm going to break this into three parts:

1) What is training capacity?
2) How to find your t ...

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Running vs. sitting, abdominal bracing
by on Monday, July 28, 2014

This week, no deep insights into how to race faster but I think some interesting research/thoughts on how to be more healthy.

Running vs. sitting

We all know running is good for our health and spending too much time sitting is bad. How do the two counteract each other, though? For a long time, people believed running would be like a bullet proof vest, protecting us from the harmful effects of being too sedentary. Then sitting became the armor piercing bullet that could negate all th ...

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Phasing out ads
by on Saturday, July 26, 2014

Ads have been on for a long time. Most of us have probably just grown used to them and don't even notice them. I had them around just to help cover costs and they served that purpose for a long time.

However, now with the coaching service offered, costs are covered. I think the ads take away from the site and the financial benefit just doesn't seem significant enough to make them worthwhile anymore. So I decided it's time to do away with them and save everyone's eyes from that ...

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