Recent Posts
There is no magic workout
by on Thursday, May 5, 2016

Track Workout Jan 4_0046 by Nathan Atkinson, on Flickr

Have you ever felt you just needed one workout to get to the next level? Do you know someone who insists that one specific workout must be done or that runner simply isn't prepared?

Most of us have been there at some point and know other ...

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Race report: 2016 Deer Run 5K
by on Tuesday, May 3, 2016

After tuning up two weeks earlier at a small local 5K, I stepped up my game and showed up at the Deer Run. Pre-race, I told myself if I improved by 20 seconds over the prior race (17:43) I'd consider it a good race. If I improved by 30 seconds, I'd consider it a great race. If all the stars aligned, maybe I could even take a crack at sub-17, though a 44 second improvement in two weeks seems like a tall order.

I could begin to see early in the week that the stars wouldn't align. Monday, we had ...

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April Update
by on Tuesday, May 3, 2016

April was, overall, a good month. I got in some hard training but yet, some inconsistency and a great race. Out of the 30 days I ran 26 days and missed four days. I had wanted to average at least 200 miles per month this year. I did that Jan, Feb and March in April I ran 199.18 miles – yes that’s right, less than 1 mile shy. That’s ok because the quality of the 199.18 miles was very good. I averaged a 7:48 per mile pace for the month and ran a total of 25 hours and 45 minutes.

T ...

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Race Report - Deer Run 5K
by on Sunday, May 1, 2016

I like to be pretty early to my races so when I was leaving 15 minutes behind schedule I was a bit anxious but I still had plenty of time. I arrived on-site and walked to check in and pick up my race packet. I asked if Ryan Hill had checked in yet and they stated that he had. I went back to my car to pin on the race bib and noticed only two pins in the packet. Its a good thing I always have at least eight pins in my car at all times. After pinning on my race bib I went to find Ryan. I knew ...

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Ice baths: The cold or the water? Blister prevention tip
by on Thursday, April 28, 2016

We know ice baths help us recover, right? Is it the cold helping us or the compression from the water, though? That's a good question.

Also, what's a good way to prevent blisters? There are a lot of ideas out there. Some might work, some actually are counterproductive.

The cold or the water?

To be honest, I've long suspected both. The compression of any water has been shown to reduce blood pooling and aid in recovery. At the same time, we know cold does the same.

Well, [url=ht ...

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Race report: 2016 Autism Awareness 5K
by on Tuesday, April 26, 2016

Last year, I was looking for a local 5K to shake up the legs and get my running back into a rhythm after a vacation. I found a 5K relatively close to home at just the right time. It happened to be in its first year but I wasn't really concerned about anything other than getting in a hard effort in a race day atmosphere. So I did it.

While the people were good, I didn't have a whole lot of interest in returning to the event. The people seemed to care but the event was nothing special. Then, th ...

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What's going on at
by on Thursday, April 21, 2016


A lot of things are happening all the time at Some are big enough to warrant their own blog post to cover, such as the recent return of more widespread ads (also covered below). Others are small enough to not warrant their own blog posts.

I'd like to occasionally round up some of the recent changes that are big enough to mention but not big enough for their own blog post. Here's my first attempt at doing so.

[b]Training lo ...

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Racing in bad conditions
by on Thursday, April 14, 2016

Craughwell AC - Winter Marathon - December 2013 by Peter Mooney, on Flickr

The 2002 Lakefront Marathon was run on a day with 25-30 mile per hour winds gusting to 50 miles per hour.

The recently run Cherry Blossom 10 miler was run on a day with wind gusts exceeding 50 miles per hour.

Over its ...

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Consistency matters
by on Thursday, April 7, 2016


This past weekend, I completed what I would consider my 2016 base phase. Looking over it, I accomplished the following:

7 weeks of 70-72 miles
4 weeks of 66-69 miles
2 weeks of 50 miles (cutback weeks)
1 week of 40 miles (ill)

I can sum up these results in one word: consistency. And I'm feeling very good about where my 2016 racing season will be going for that one reason.

I hope you're accomplishing the same thing.

It's no ...

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What's the deal with the ads?
by on Tuesday, April 5, 2016

I think it's been well established that I hate ads on as much as anybody.

That said, I have to pay the bills somehow and I don't think it's fair to ask Club members to carry the full burden. So, as much as I hate ads, I'm bringing them back.

As you may (or may not - I'll explain below) have already noticed, ads have returned to some of the most heavily visited parts of They will return to more areas as time goes on. However, not everyone will s ...

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