Recent Posts
Olympic Track and Field is here!
by on Thursday, August 11, 2016

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It's what we've all been waiting for. Once every four years, our sport gets center stage of the sporting world. Tomorrow, track and field's time starts.

A few things to keep an eye on with a couple of notes. First, no field events. I'll be honest, I don't know enough about them. Second, this is a bit American heavy and I'll skim over a few events that I don't know a lot about.

Men's 100: Can Usain Bolt continue his dominance at championship events? Last year, he seemed very vulnerable and Justin Gatlin seemed primed to beat him at the World Championships. It didn't happen. Bolt didn't look dominant but he was good enough to win. He again looks vulnerable but why would you bet against him? There are others, primarily the other Jamaicans and Americans, but it's basically Bolt and whether Gatlin can beat him.

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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 warrant fueling, then practice your fueling strategy, ideally while running at least close to race pace, in training.

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Team HillRunner.com: 2016 Al's Run
by on Sunday, July 31, 2016

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I feel like I'm running behind this year but it's that time again! Al's Run is just around the corner!

Al's Run will be on September 17th this year. The start is on the Marquette campus in downtown Milwaukee at 10:30. After the race, I will invite all team members to my house as has become tradition to have a cookout and celebrate.

As has also become tradition, anyone who joins the team can get a HillRunner.com t-shirt or singlet. I may have a second color option available but, if you don't already have the traditional blue (as seen above), I hope you will select that so it can be our team uniform on race day.

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A couple timely reminders
by on Thursday, July 28, 2016

It's hot out there. Here in Wisconsin, it's been unseasonably hot for a while now and it's not letting up yet. To the east, the heat has been settling in and, if what we've experienced in Wisconsin is any indication, I'm sorry to report that you might have a while to go.

So what do we do in the heat? Well, the usual things apply. Slow down, drink plenty of fluids, try to run during the early morning or late evening hours. What else should we keep in mind?

Well, for one thing, know what your medications might do to you. This is good advice any time. You should always be aware of the side effects any medication you're taking, prescription or non-prescription, may have. As the heat bears down on us, remember that certain medications can cause heat sensitivity or exacerbate dehydration.

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Get off the roller coaster
by on Thursday, July 14, 2016

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This kind of roller coaster is fun - the running roller coaster is not

It's theme park month for me. I recently visited Six Flags and have a coming trip to Wisconsin Dells.

Those are fun roller coasters. The running roller coaster? Not so much fun.

What's the running roller coaster?

The running roller coaster is the training routine I see so many people get stuck on and I'd like to encourage you to break. It's the pattern where you train very hard for a few weeks, maybe even a month or two, then you get burned out or injured. You reduce your training significantly or stop running for a while to recover, then when you start back up you feel like you're behind plan so you jump right back in to very heavy training and the cycle starts over.

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Sweating the details? Take care of the big picture first
by on Thursday, July 7, 2016

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Should I do a 15 mile long run or a 16 mile long run this weekend?

Should I do 4 strides or 5 before my workout/race?

Should I be doing my easy days at 8:20 pace or 8:30 pace?

Should I be doing my easy days at a heart rate of 150 BPM or 155 BPM?

Are these questions you find yourself thinking about? If so, stop for a moment.

Before asking those questions, you should be asking yourself the big questions. Are you getting in a long run on most weeks? Are you running on as many days as you can and need to meet your goals?

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Kenosha YMCA Firecracker Run 5K
by on Wednesday, July 6, 2016

Was not planning on this race at all it came up as a last minute opportunity so Coach Hill and I fit it into the schedule. Had a little something to eat about 2.5 hours prior to race start time as that worked very well for the Hootie Hustle last year and the Deer Run this year. The family and I left early as it was a long drive from Port Washington to Kenosha. I tried some meditating to ease my pre-race anxiety and nerves.

We got there in plenty of time, I registered and eventually warmed-up for two miles at an easy pace. I felt like I was almost walking yet it was at a 7:34 per mile pace - that gave me some confidence going into the race. I ran over the end 1.2 mile of the course so I knew what I was in for at the end. I stretched a bit then did some strides. I should have held the strides down to the goal pace of between 10.2 and 10.3 MPH but I ran them fairly hard.

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June 2016 update
by on Sunday, July 3, 2016

June overall was a decent month - while I had a number of consistency issues they are not nearly as bad as they have been in the past. I missed a total of 5 runs getting 25 runs completed. I ran a total of 216 miles averaging a 7:02 pace for the month. (I need to slow it down some and increase the quality of the workouts.) June's total mileage brings me to a yearly total of 1,283 miles (last year was only 702 miles.)

Looking forward to a great July with two races planned. One in the books (read the Race report on these blogs) and one on July 16th - Fish Day.

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Does caffeine help? A way to prevent overeating after a long day at work?
by on Thursday, June 30, 2016

Does caffeine help? It depends...

Many years ago, I played around with caffeine before a couple of low key races. The results were not good. I just wasn't myself on the course and couldn't really seem to push. I didn't know what was wrong but I never tried caffeine again. I figured maybe I had done something wrong but, even if I did, the stated benefits just weren't worth it for me.

Well, maybe I didn't do anything wrong. Maybe I'm just a slow metabolizer.

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Looking for a shortcut?
by on Thursday, June 16, 2016

You picked the wrong sport.

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