Monday, April 22, 2019

Workout Log April 1-7

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


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


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


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.