Strength Training for Runners: Galen Rupp Style

Check out this video on Flotrack if you are looking for new ideas for strength training exercises designed specifially for runners!

What Should Runners Eat?

15 Healthiest Food For Runners from runnersworld.com.

Add to your cart: Almonds

Add to your cart: Eggs

Add to your cart: Sweet potatoes

Add to your cart: Whole-Grain Cereal with Protein

Add to your cart: Oranges

Add to your cart: Canned Black Beans

Add to your cart: Mixed Salad Greens

Add to you cart: Salmon
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Add to your cart: Whole-Grain Bread

Add to your cart: Frozen Stir-fry Vegetables

Add to your cart: Whole-grain Pasta

Add to your cart: Chicken

Add to your cart: Frozen Mixed Berries

Add to your cart: Dark Chocolate

Add to your cart: Low-fat Yogurt

Can You be Fit and Slow?

This morning I ran 3 miles on the 5 lap track at 6:02 pace. I've been mixing some indoor mile, 800, and 400 intervals, so felt it was time to see where I'm at. Eight degrees out with no wind, I ran 18:06 for 3 miles. Not great, but not bad for me either. With the exception of the 10 x 440 yds I did last week in 89-90 sec, my indoor intervals on the tight 10 lap track have been slower than 6 min mile pace. Looking back, I should not expect to run any faster.

Here is what I now know. I am getting pretty strong- with help I am confident that I could have hung on for another mile with minimal slow down (I sort of talked myself out of it- easy to do when you run at race pace alone), however dipping much under 6 minutes for just one mile might be a challenge. Call it forced periodization, but winter is a time for building strength and endurance, not speed. Fit, but slow. Runners from the Midwest know all about it.

Poor Air Quality May Affect Women Runners More Than Men

Poor air quality apparently affects the running times of women in marathons, according to a study by Virginia Tech civil and environmental engineer Linsey Marr.   Eureka Alert

MY COMMENT:  I'm not sure there is anything you can do about this other than be more cautious when racing in a major city under conditons with poor air quality, especially those who are prone to asthma.