Friday, March 8, 2019

Workout Summary Feb 25-Mar 3

Total Miles Run = 56.3
Quality Miles = About 20!
Long Run = 11.5 miles but I did have a 13-mile day


Mon: Easy jog day after the half marathon
Tues and Wed: 11 miles each day
Thurs: 2 mile stretch on the bike path x 4; 2 min rest; 7:20 per mile ave
Fri: Stairs (250 steps x 7)
Sat: 10 x 800m; 45 sec rest; 3:30 ave
Sun: 10-mile progressive run down to 7:18

Worst air quality I have seen Fri-Sun kept me inside. Some solid workouts this week!

Wednesday, March 6, 2019

Marathon Prediction Calculator

Here is the article that asks for recent times for 2 different distances plus training miles to predict your marathon time. It's in a publication called FiveThirtyEight. Tell Us Two Things And We’ll Tell You How Fast You’d Run A Marathon

Thursday, February 28, 2019

Dathan Ritzenhein's is Sharing His Build-up for Boston at Competitor Running!

It's rare that professional runners share their training, but 3-time Olympian Dathan Ritzenhein is doing just that at Competitor Running.

Interesting to note that 2 of his workouts last week included 5 x 1.5 miles and 4 x 2 miles @ marathon goal pace.

Tuesday, February 26, 2019

Workout Summary Feb 18-24

Total Miles = 53.7
Quality Miles = 19
Long Run = 13.1


Mon: easy day after a 10K race
Tues: 13-mile long run
Wed: 10-mile long run
Thurs: 4 x 1 mile 7:21 on the indoor track critical velocity training
Fri: 2 sets of 16 x 100m with 20-sec rest on turf. 6:12 per mile ave pace
Sat: Easy 30 min jog
Sun: Half marathon @ 7:03 pace

Gyeonggi Half Marathon

I had what I would call "an OK race" considering this was my first half marathon in at least 2 years. I'll admit the last 3 miles were a struggle, in part due to some hills in addition to my perceived lack of leg strength. I'll make an effort to add more hills/resistive training, in addition to some longer runs and look for another hopefully flat half marathon before it gets too hot and try to break 90 minutes.

Splits: 7:00, 6:50, 7:02, 6:51, 6:58, 7:14, 6:52, 6:51, 7:05, 7:10, 7:15, 7:08, 7:29 (49' elevation change in mile 13 was enough to slow me down).

Saturday, February 23, 2019

Workout Summary Feb 11-17

Total Miles = 44.6
Quality Miles = 12.7
Long Run= 9


Mon: Some hills
Tues: 4 x 1 mile @ 6:45 pace
Wed: 9 miles easy
Thurs: 6 x 400m @ 7:14 pace; fly to Okinawa
Fri & Sat: 2 easy days
Sun: 10K race @6:40 pace

Okinawa Marathon 10K

After several years of getting stymied by work schedules and injuries I finally made it to the Okinawa Marathon 10K. While the marathon in hilly, the 10K is a flat out and back fast course.

If I've ever run a 10K with more even splits I certainly don't remember. Now to recover and run my first half marathon in several years next weekend.

Tuesday, February 12, 2019

Workout Summary Feb 4-10

Total Miles Run = 62.5
Quality Miles = 14
Long Run = 10.1


Mon: 6 x 800m with 30 sec rest @ 7 min mile pace
Wed: 20 x 400m on the track @ 6:40 per mile pace w 30 sec rest
Thurs: 7 miles under 8 min pace
Sun: 10K @ 7:07 min pace

62 miles for the week- Nothing shorter than 7 or longer than 10 but some good quality workouts.

Strava Training Log

Common Causes and Treatment of Shin Splints

Thanks to Dr. Ray McCalanhan of Northwest Foot & Ankle for this excellent video!

Monday, February 11, 2019

Free Boston Marathon Webinar Series!

Check out the free Boston Marathon webinar by running coach Greg McMillan. They kicked off on Jan 15 but each session is recorded and available at McMillan Running.

Saturday, February 9, 2019

Workout Summary Jan 28- Feb 3

Total Miles = 65.3
Quality Miles = 10
Long Run = 15.3


Tues: 4 miles @ 7:16 pace
Wed: 15.5 mile run
Thurs: 12 x 400m @ 7 min pace with short 20 sec rest
Fri: 5k @ 7:06 pace
Sat: 15.3 mile run

65 total miles on top of some good quality workouts and 2 long runs. Fantastic week!

Learn a New Way to Stretch Your Calves & Strengthen Glut. Medius!

With nearly 7 million subscribers, ATHLEAN-X is one of my favorite YouTube channels. This clip demonstrates perfectly why physical therapist and strength coach Jeff Cavaliere is one of the best resources for runners struggling with injuries.

Thursday, February 7, 2019

20 x 400 meters with 30 sec rest

Every once in a while I feel the need to visit the track for a good hard one to see where I'm at. I learned that I am reasonably fit but not very fast. Leg fatigue and inability to generate any kind of speed were limiting compared to breathing, an indication that I should focus on some short faster work. Either that or find a way to reverse the aging process

Saturday, February 2, 2019

The Instant Cure for Plantar Fasciitis by Dr. Eric Berg

MY COMMENTS: This makes sense to me yet seems to be the exact opposite type of stretch usually recommended for plantar fasciitis. Check out the number of positive outcomes reported in the comments below the video.

Thursday, January 31, 2019

Ladder Workouts

Workout of the Week: Track Ladders Competitor Running

"-a ladder workout is an interval session where you either ascend or descend the time or distance—along with the pace—of each repetition. “Ladder workouts that start with shorter, faster intervals flood the legs with lactic acid and teach your body how to persist with fast running even though they are tired and heavy.
Descending ladder workouts that decrease in interval length throughout the workout—but increase in pace—teach your body how to change gears late in a session.”
-Coach Sarah Crouch of Runners Connect.

MY COMMENT: As Coach Crouch points out, there are different reasons why you might start with shorter intervals as opposed to working your way down from longer segments. While I favor multiple repetitions run at the same distance, occasionally I will break it up with a ladder routine- working my way up to finish at a pace that simulates racing.

Last week I did the following: 16 x 100m with 20 sec recovery; 5 x .2 mile with 60 sec recovery; 2 mile run.

Wednesday, January 30, 2019

Long Run!

Workout Summary Jan 21-26

Total Miles = 60.8
Quality Miles = 8.6
Long Run = 11 miles


60 mile week!
3 runs 10 miles or longer!
Wed: 4.6 mile tempo run (7:04 pace)
Thurs: Ladder Workout 16 x .1 mile; 5 x .2 mile; 2 mile run (6:39 per mile ave)

Tuesday, January 22, 2019

Is Tapering Necessary?

Mike Smith, coach of NCAA Cross Country champs Northern Arizona University, addresses his tapering philosophy at 41 minutes into this insightful podcast on Final Surge. Perhaps it's time to rethink your approach to that final week prior to your next big race.

Workout Summary Jan 14-20

Total Miles = 49.2
Quality Miles = 9
Long Run = 14.4 miles


Mon: 4 x 1 mile Critical Velocity indoor track; 2 min recovery
Wed: 14.4 miles in 2 hr 12 min
Fri: 10 x 800m on turf: 1 min rest. 6:45 mile pace

Monday, January 14, 2019

Workout Summary Jan 7-13

Total Miles = 49.9
Quality Miles = 11
Long Run = 15


Mon Inpromptu semi hard reverse ladder the day following a 12 miler totaling 4 miles @ 7:13 pace
Wed: 15 miles is my longest run in months
Fri: Solid effort on a 5K course (6:41 ave)
Sun: Rare day off! Legs feeling just a little too beat up in the morning.

Wed Long Run

Friday, January 11, 2019

5K Time Trial

Today I ran a hard 5K just to evaluate how this 80-20 program is working. The last few hard workouts I've done has been either on a 10 lap indoor track or trail so splits are always slow.

I've run several 5K time trials on a straight bike trail with 3 small inclines- 1 in the first mile and 2 in the second mile. Today I tied my PR on this trail with negative splits.

I've been experimenting with a very slow pace on most training runs (9 min pace or slower) trying to conserve legs for the hard days while at the same time slowly extending longer runs (15 miles on Wed, 8 on Thursday). So far so good.

Thursday, January 10, 2019

Tom "Tinman" Schwartz!

Tom "Tinman" Schwartz is fast becoming recognized as one of the most successful distance running coaches in the U.S. today. From recently crowned USA Marathon Champion Brogan Austin to former high school sub 4 minute miler Drew Hunter (not to mention capturing the USATF National Club XC Championship team title the last 2 years!), Tinman's coaching principles seem to be work across the spectrum of distance running.

Check out this Final Surge podcast to learn more about Tinman's unique yet down to earth coaching philosophy.

"I learned that when I trained at a pace a few seconds per mile faster than my 10k intensity (I ran about 34:00-35:00 at that time), my race times improved steadily, week after week. When I ran intervals at 5k pace or faster, however, I seemed to improve for only three or four weeks before struggling in races." -Coach Tom "Tinman"Schwartz

Wednesday, January 9, 2019

Hip Exercises for Runners by Ben Barrows

MY COMMENT: We all should be doing some of these on a regular basis. Thanks Ben!

Spread Your Toes Series

Not long ago I began to notice what looks like the start of Tailor's Bunion and have become obsessed with researching the use of toe spreaders. One of the best resources I found is Northwest Foot & Ankle that has created a number of excellent videos illustrating new, conservative methods for treating many common running related injuries.