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Happy Holidays from HillRunner.com!
by on Thursday, December 24, 2015

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I'm off enjoying the holidays with my family right now as I hope you also are. I just wanted to wish you a wonderful holiday season and the best for 2016. ...

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Fundamentals: the key to success in basketball and running
by on Thursday, December 17, 2015

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Bo Ryan, the recently retired fundamentals coach

I'm a fan of Wisconsin basketball. Not just because I'm a Wisconsinite, though that plays a role, but also because I like the Bo Ryan way of doing things (thanks Andrew for sharing the link with me). Fundamentals first and foremost. In basketball, those who practice fun ...

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Life happens
by on Thursday, December 10, 2015

During the holidays, our lives can get hectic. Traveling, family events, the weather (in some areas, including here in Wisconsin). Many things can get in our way this time of the year.

What do you do when life gets in the way of your running plans? How do you respond?

Most of the time, we can probably find a way to get our runs in. However, there are exceptions. When these happen, don't beat yourself up if you have to cut a run short or even miss a run.

No single workout will make or br ...

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October and November Updates
by on Monday, December 7, 2015

October and November were nothing to write home about but this is a blog and not home – so . . .

October and November were about recovering from the racing season and getting back into running because I love to run. There was no structured training or pressure to get out the door. October saw 22 total runs and only 122 miles in a total of 974 minutes or 16.25 hours at an average pace of approximately 7:31 per mile. November was even lower with 17 runs and 97 miles in 739 minutes or 12.3 ...

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Ask me anything
by on Thursday, December 3, 2015

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It's already been another 6 months. Here's your open invitation to ask me anything.

Within reason, nothing is off limits. Ask about training, racing, my thoughts on any news in the sport. Ask about the site, the coaching service, Club HillRunner.com or anything else that's going on.

If you want to ask publicly, you can do so in the comments, on Facebook ...

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Race day emotional control
by on Thursday, November 19, 2015

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A different runner than 15 years ago

During my high school, college and even early post-collegiate years, I was an inconsistent runner. Anyone who knew me in the late 1990s and early 2000s knew I could put up a sub-16 5K or struggle to get home under 17 minutes in any given race. In any given 10K, I could go sub-33 or struggle to break 35 minutes.

Why? I was obviously capable of sub-16 and sub-33. It had nothing to ...

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Recent events at HillRunner.com
by on Monday, November 9, 2015

I'm sure most of you have noticed some of the recent events that have been going on at HillRunner.com. I just wanted to fill you all in with what has been going on.

For those of you who don't want the long story, scroll down to the Bottom Line heading.

For those of you who don't know how small operations like myself handle our websites, we don't have computers ourselves that they run on. I basically buy server space from a company that then hosts the website. The host then takes care of ke ...

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Racing in bad conditions
by on Thursday, November 5, 2015

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Mudder's race

What do you do when you wake up on race morning and it's incredibly windy? Or raining? Or cold? Or cold and snowing?

I hope you adjust your race plan accordingly (if you didn't already know this weather was coming and make those adjustments). Then I hope you embrace the elements.

I got thinking about this topic this past weekend when I was at the WIAC Cross Country Championships at a ...

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Why do I coach?
by on Thursday, October 29, 2015

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Coach Conway: a big part of the reason I'm coaching now

A few people have asked me recently why I got into coaching and, specifically, why I got into coaching adult runners. I think that's a very fair question so I'd like to share the story. This will also offer some background in my running.

In 1990, I got talked into going out for track by two friends. I didn't really want to be there so I signed up for the sp ...

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A cure for muscle cramps? Sugar and running
by on Thursday, October 22, 2015

In this past week, I came across two articles I just have to share.

Cure for muscle cramps on the way?

Muscle cramps are probably one of the most annoying but least well known problems runners can face. We don't really know what causes them. We thought it might be dehydration but that appears to not be a significant, if any, factor. Same for sodium and potassium. All three of those things might make a difference but, if they do, the difference isn't significant. We thought it might ...

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