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Recent Posts
Announcing an exciting partnership with the Seattle Marathon
by on Monday, March 31, 2014

I'm very excited to announce that HillRunner.com will be partnering with the Amica Insurance Seattle Marathon to provide their runners with the opportunity to receive personalized training plans or online coaching.

Seattle Marathoners will have the opportunity to sign up for the full service online coaching that is available to everyone at HillRunner.com or a streamlined "Plan Builder" option for those who want some help designing a training plan but don' ...

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Be the hawk
by on Monday, March 24, 2014

Two miles from the end of my long run Saturday, I saw a hawk on a fence post about 20 feet away from me with a roughly 3/4 eaten carcass of what I believe was a rabbit. For the next 1/4 mile, I found myself wondering, did I look more like the hawk or the rabbit?

Then, I thought to myself I don't care which I look like. I'm out here to become the hawk. I want to be the powerful predator, not the helpless prey. Whether or not I loo ...

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What's happening at USATF?
by on Wednesday, March 19, 2014


I've been wondering for over a week what happened in the meeting between USATF and TFAA to discuss the disqualifications at the USATF Indoor Nationals meet. After an initial announcement that there was going to be a meeting between USATF and the TFAA to discuss procedures and possibly push for some form of athlete representative overview/review of the process, there became nothing but a lot of silence.

It turns out [u ...

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A little now or a lot later?
by on Tuesday, March 18, 2014

Just a quick post this week. It seems like a lot of people right now are getting sick or a little dinged up as winter is hopefully in its final throes.

If you're one of those people, always keep this in mind: Do you want to miss a couple of days now, when your illness or injury is minor and can be overcome quickly, or miss weeks or months later?

Take care of yourself now. Missing a few days or backing off for a week now won't set you back. Missing much more later could put all the hard wor ...

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Amazing story: Kayla Montgomery
by on Monday, March 10, 2014

I just got done listening to this story (MP3 link, another podcast and can't find a page for it) of Kayla Montgomery and had to share immediately. Kayla was diagnosed with Multiple Sclerosis but continued running, even though she finishes races with no feeling in her legs. Not only did she keep running but she kept running fast! Just listen to the story if you want to hear an amazing story about ...

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by on Monday, March 10, 2014

I was listening Friday to a TED Radio Hour podcast and an engineer was on there, describing prosthetic technology straight out of science fiction movies. He developed this technology. He was obviously an extremely intelligent person.

When being interviewed for this podcast, he didn't need to use all kinds of big terms that would just confuse almost every listener. He was able to describe our nerve connections and how they attach and communi ...

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Admin note: blog home pagination
by on Thursday, March 6, 2014

Because so many posts were on the homepage of the blogs, it was beginning to take some time for that page to load and it was a bit difficult to wade through that page.

In order to alleviate this problem, I added pagination to the homepage. You will see 10 posts per page and you can use the navigation just below the last post in a page to scroll through other pages or jump to the beginning or end.

Over time, I will add to the navigation capabilities but this should allow for faster load tim ...

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High Intensity Interval Training (HIIT) for the runner
by on Monday, March 3, 2014

HIIT is all the rage right now. Improve your aerobic fitness in 10 minutes or less of high intensity work by greater amounts than you can in 60 minutes of moderate aerobic running.

Sound like an infomercial to you? That's because, in part, it is. However, there is some truth to what you hear that runners should keep in mind.

What is HIIT?

First, we should define what HIIT is so we know what we're talking about.

A common definition I see offered is 4 repeats of 30 seconds with ...

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The USATF debacle
by on Monday, February 24, 2014


For anyone who hasn't heard yet, there was an absolute mess this past weekend at the USATF Indoor Track & Field Championships. In the women's 3000 meter run, Gabriele (Gabe) Grunewald won the race by a comfortable margin after displaying a stunning finish after a tactical race.

You can see the race here. Skip to about 10 minutes into ...

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Flexible consistency
by on Monday, February 24, 2014

"Is is still possible to improve as a runner and qualify for Boston being consistent week to week rather than necessarily day by day?"

This is a question I was asked recently by a runner who needed some flexibility in her day to day schedule. Not every week is she able to get in the long run on the same day of the week so we were exploring the idea of a bit more flexibility.

Some runners thrive on a consistent schedule. Every Sunday is your long run, every Tuesday is your speed workout. Yo ...

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