Monday, April 22, 2019

Workout Log April 1-7

Total Miles Run = 50.5
Long Run = 9.7
Quality Miles = 12
Bike miles = 42

Highlights:


Mon: 5K at 6:57 pace
Tues: Short uphills x 20' 5 x 400m on trails
Wed: 6 miles @ 8:07 pace
Fri: wind-aided 5K @ 6:30 pace
Sun: 16 x 400 @ 6:42 pace

MY COMMENT: Good week- sacrifice long runs for more quality




Workout Log March 25-31

Total Miles Run = 51.2
Long Run = 9.7
Quality Miles = 11
Tempo Miles (sub 8) = 15
Cycling = 16 miles

Highlights:

Tues: 5K @ 7:02 pace
Wed: 7 miles @ 7:56 pave
Thurs: 8 miles @ 7:52 pace
Fri: 8 x 800m on trails @7:43 ave
Sat: 2 sets of 10 x 100m 5:41 ave

COMMENTS: 8 min miles feels so hard! Working on more sustained runs @ a faster pace

Friday, April 19, 2019

Scott Fauble Training Log

Congratulations to Scott Fauble for a fantastic sub 2:10 Boston marathon! Scott runs for Northern Arizona Elite coached by Ben Rosario. Scott is one of the few elites that post their workouts online for everyone to see. I love the transparency at NAZ Elite!. Scott and Ben also collaborated to document their preparation that led to a 7th place finish at the New York City Marathon last fall. Inside A Marathon.

Saturday, April 13, 2019

Nick Symmonds on Recovery Run Pace



According to Nick, easy days should be "conversational" and depending on how you feel, that pace may vary. He fails to mention just how long should your conversational run be.

Just my opinion, but the distance of a recovery run is an important variable to consider and depends on factors such as what you are training for, miles per week, what you did the day before and what you are planning the next day. Sustained tempo or long distance runs merit a shorter recovery day such as 30-45 minutes. You can probably stretch out a recovery run to an hour the day prior to a sizzling track session, particularly if you are preparing for races 10K or longer.

Another option is to consider is to bike or swim those easy days, a strategy used by FIRST (Furman Institute of Running and Scientific Training) that has produced some excellent running just 3 days a week.

That being said, I've played around with using short (30 minutes) higher quality recovery days and more often than not feel pretty good the next day. I believe you can use a 2-mile threshold run sandwiched between an easy warm-up and cool-down and feel fresh the next day, particularly if you are running high mileage.



Thursday, April 11, 2019

Plank Alternatives by Jeff Cavaliere

Leave it to Jeff Cavaliere from ATHLEAN-X to come up with core exercises I've never seen before.

Workout Log March 18-24

Total Miles Run = 65.3
Quality Miles = 2
Long Run = 13.3
Cycling = 13.5 miles

Highlights:

High mileage week with 3 runs over 10 miles, all slow. Saturday the 2 sets of 16 x 100m @ sub 6 min pace

Foam Roller You can Take Anywhere!



I saw this Morph foam roller on Shark Tank. You can get one directly from the company (Brazyn Life) or Amazon. It's a little pricy at $68 but for hardcore rollers, that's a small price to pay for never missing a session. Reviews are positive!

Monday, April 1, 2019

More on Plantar Fasciitis

Wow! Excellent summary of what worked and what didn't work fixing plantar fasciitis! Got plantar fasciitis? Don't consult a doctor

-from Blisters Cramps and & Heaves


Plantar Fasciitis Survival Guide

Once you start checking out videos by William Prowse on YouTube, you'll soon discover that this is a guy that really knows his stuff. Check out his assortment of clips covering multiple aspects of preventing and treating plantar fasciitis or related heel pain. More than likely you'll find something that will work for you.

Thursday, March 21, 2019

Workout Log Mar 11-17

Total Miles Run = 56
Quality Miles = 11
Long Run = 11

Highlights:

Mon: 5 x 1 mile ave 7:13 pace
Wed: 4 mile tempo 7:17 pace
Thurs & Fri back to back 10 plus mile runs
Sat: 2 sets of 16 x 100m w 20 sec rest. Ave running pace 6:18; 6:01
Sun: 8 miles including 6 @ 7:52 pace

Back to back double digit runs replacing 1 long run. I like the 16 x 100s!

Workout Summary Mar 4-10

Total Miles Run = 45
Quality Miles = 8
Long Run = 10

Highlights

Mon: Air Quality Day so stayed in and did 20 x 200 stairs. A reminder what a good workout this is!
Tues: 4 x 1 mile indoor track 7:27; 7:26; 7:18; 7:17
Fri: 4 x 1 mile 7:20 ave, 1 min rest
Sun: 10 mile run

Nothing special about this week.

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

Highlights:

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

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

Highlights:

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

Highlights:

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

Highlights:

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

Highlights:

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. https://www.strava.com/activities/2101475907

Wednesday, January 30, 2019

Long Run!

Workout Summary Jan 21-26

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

Highlights:

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

Highlights:

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

Highlights:

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.

Tuesday, January 8, 2019

Workout Summary Jan 1-6

Total Miles Run = 53 (6 days)
Quality Miles = 11
Long Run = 13.1 miles

Highlights
2 long very slow runs this week- Tues 13.1 miles and Sun 12 miles
Wed: 10K progressive run (7:05 ave) on turf- 7:32, 7:19, 6:59, 7:01, 6:54, 6:53
Fri: 2 sets of 5 x 800m w 30 sec rest, 5 min between sets. 3:24 ave on the 10 lap indoor track

Comments: Feeling some hamstring/ hip pain that I am hoping to push through. Lots of piriformis stretching and laying off the hamstrings for a while.



-sportsinjuryclinic.net

Monday, January 7, 2019

Jeff Galloway's Race Pace Prediction Formula

Take your one-mile time trial time and adjust to find a potential fast pace for you, in each race:
5K—add 33 seconds
10K—multiply by 1.15
half marathon—multiply by 1.2
marathon—multiply by 1.3

Example: You ran a fast (for you) one-mile time trial and the time was 10:00. In this case, 10:33/mile is your current potential for a very hard pace in a 5K; 11:30/mile is your current potential for a very hard pace in a 10K;
12:00/mile is your current potential for a very hard pace in a half marathon;
13:00/mile is your current potential for a very hard pace in a marathon.

To determine your long run pace, add two minutes to the predicted marathon pace. In this case it would be 15:00/mile. -The “Magic Mile” Can Tell You How Fast To Run -Competitor Running

COMMENT: I'm a fan of these prediction formulas. While they may not be accurate for every runner, more often than not you'll be able to make an adjustment to the formula to make it fit.