Recent Posts
Recovery aids and racing shoes
by on Thursday, September 29, 2016

Once again, some of the best things I've read this month have come from Alex Hutchinson's excellent Sweat Science blog. The two I'll share this month are one on Curcumin as a recovery aid and how the weight of your shoes affects your performance.

The Curcumin Cure for Muscle Soreness?

I used to take antioxidants nearly daily to aid in recovery. My belief, supported by the best knowledge at the time, was that enhanced recovery would allow me to train harder. That would allow me to get more training benefit. Then a number of studies came out showing that antioxidants actually affect the training benefit. So you recover faster to train harder but there is less benefit you're getting from the training.

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Deal with the little issues before they become big
by on Thursday, September 22, 2016

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Have you ever found something not feeling quite right and ignored it? What was the result? Chances are you ended up injured not too long after.

Pay close attention to these things. It's true that we can't always cut back our training every time something is a little off or, especially as we age, we'd never be training at full capacity. However, we can and should at least pay attention to these things. We can be proactive immediately and, if they get progressively worse or don't go away for an extended period of time, we can adjust our training before we're forced to take time off.

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Fitness first, details later
by on Thursday, September 15, 2016

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I've recently been writing a lot of Seattle Marathon training plans and a common theme has been coming up, especially for beginning runners or those who have been out of running for a while. The most important first step isn't some magic bullet, it's building basic fitness.

A lot of these plans I've been writing haven't been all that exciting. Some involve workouts only once every two weeks, if at all. Most involve fairly conservative volume progressions. The most elaborate aspect of these plans often is the fact that I'm asking the runner to consistently get a run in 3-4 times a week.

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Relax and let the speed come out
by on Thursday, September 8, 2016

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He knows what he's talking about

If you watched the US Olympic Trials coverage on NBC, you may have noticed Ato Boldon repeatedly say that the fastest sprinters would "relax and let the speed come out". I was hoping he would use that line again in the Olympics but I didn't notice it the way I did at the Olympic Trials.

Why was I hoping for the repeat? Because that advice Boldon was offering to any sprinters who were watching is also great advice for distance runners.

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Hootie Hustle - 5K
by on Thursday, September 1, 2016

The weather for race day seemed like it wouldn’t be very promising to set a PR. Ryan and I had discussed this and I decided that, like Ryan said, we don’t need to worry about time just place. I figured I would do my best to get and stay ahead of as many people as possible and then pass as many as I could while gutting it out to the end.

My wife Debby came out to support me and that was nice to have her drive (and be there for me) so I could refocus my race day nerves and anxiety. She has an amazing calming effect on me that I really appreciate. We pulled in right next to Coach Hill. It was raining lightly as I went to get my packet. I was thinking, last year it was rainy and cool and I PR’d then, so maybe . . .

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Race report: 2016 Hootie Hustle 5K
by on Thursday, September 1, 2016

I'm cheating a little bit and this week's blog post will be my race report. At this point, I don't intend to make this a regular thing but I simply have too much going on right now. Hopefully, things will settle in over the next week or two and I'll be back on a regular routine.

My lead up to this race wasn't ideal. It's been a very busy summer in general, then it turns out the Hootie Hustle happened to be exactly 3 months before the Seattle Marathon, which meant I spent the 2 weeks before the race writing training plans. I love helping these runners so it's a great joy doing so but I'll be honest. It's not exactly the ideal way to prepare for a race. Plus, I had a lot going on at work and at home.

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About those muscles
by on Thursday, August 25, 2016

This post will be all about the muscles. I have an interesting article on some muscle research I've been holding on to and another one just popped up yesterday that I think has some interesting results for those of you who might deal with seasonal allergies.

How much protein do you need?

First, how much protein do you need as a runner? Many runners underestimate what we need. After all, we're runners, not bodybuilders.

The problem with that is that, while we're not be bodybuilders, running causes a lot of muscle damage and the damaged muscles need to be repaired. In addition, we burn some protein while running, especially when our glycogen levels get depleted such as late in long runs or longer races.

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Overstriding and cadence/injury risk
by on Thursday, August 18, 2016

Because I'm busy watching the Olympics and writing Seattle Marathon training plans this week and because I have a backlog of interesting research I've wanted to write about, I'm going to do a recap post this week. There will still be another one on the usual schedule next week.

I have two related topics for this post. Often, people talk about increasing cadence as a method to reduce overstriding. So I have a topic on each. First, what is overstriding? Second, what is the relationship between cadence and injury risk?

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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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