Reverse Ladder Workout

Last 800 meters feels like the end of a 5K.

Track Workout Sept 1: 10 x 400

Legs couldn't go any faster than 94-95 sec!

What's New in Running?

The five supplements that can have performance benefits for runners

Train Your Breathing Muscles to Prepare for Altitude

On Transgender athletes and performance advantages

Fourteen Year Old Runs 14:47 for 5000 Meters

The Effects of an Increase in Intensity during Tapering on 1,500m Running Performance

Ten Simple Rules for Better Running

4:11 Mile in Blue Jeans!

Former Utah State runner Dillon Maggard (4:01 collegiate best and 9 x All-American) answered Georgetown's Spencer Brown and BYU athlete Rory Linkletter who each put up a 4:16 blue jean mile.

Workout Log April 15-21

Total Miles = 58.8
Long Run = 11
Quality Miles: 21
Bike Miles: 16

Highlights:

Tues: 5 miles at 7:37 pace
Fri: 6.2 miles at 7:39 pace
Sun: 10 miles at 7:30 pace

Comments: Working on longer run tempo pace

Workout Log April 8-14

Total Miles Run = 47.6
Long Run = 10.3 (2x)
Quality Miles = 6
Bike Miles = 34

Highlights:

Mon: 10.3 miles
Wed: 3 x 1 mile comfortable 7:05 pace
Fri: Ladder 8 x 200; 4 x 400; 2 x 800 on 30 sec rest, 1 min between sets 6:33 ave

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

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.

Correct Method for Rolling IT Band!

Great video by Duke Chiropractic!

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.

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!

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.

Patella Tendinitis Eccentric Loading Treatment

Thanks to Fitnessandinjury!

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.

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!