Relax and win

Staying relaxed late in a race helps you finish faster

What do you do late in a race? When you need to go a little faster, how do you respond?

If you’re like most runners, you dig deep. You push yourself and strain for that last possible bit of effort. It makes sense. Run faster by exerting more effort.

Is this the best way to run faster, though?
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Prove your fitness on race day, not in workouts

Save the killer efforts for when it matters most

About a month ago, I ran a 5 mile race at 6:03 pace. Cesar asked me how I could run that pace for a 5 mile race when my mile repeat workouts were slower (generally 6:20-6:30 pace in early spring, working down to 6:10-6:20 pace). As I recall, I offered a two part response.

First, I was doing shorter repeats at faster than 6:00 pace so it wasn’t a pace I was unfamiliar with.

Second, I wasn’t racing my workouts. I would expect my mile repeats to be slower than 5 mile race pace. If they weren’t, I’d be close to race effort in my workouts.
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Rebounding from a busy holiday

I hope all of my fellow Americans had a wonderful 4th of July. I ended up keeping things low key but this past weekend, when I spent 12 hours at a theme park on Saturday, got me thinking about what some of you may be facing right now: that fatigue from a busy day or two.

It will affect your running but how to do keep that to a minimum? Here’s what I did to minimize the impacts on my running.
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Tracking devices: what’s useful?

About three months ago, I got the new Garmin Forerunner 645 after dealing with some issues for about 9 months with my old Forerunner.

The 645 is an amazing device on many levels. As a running device and fitness tracker, it measures about everything you could imagine that something simply strapped to your wrist can. It’s not perfect at everything but what it can do is pretty amazing.

That said, there have been plenty of reviews of this device. This is not about the device itself. It’s about the usefulness of all the things our watches can track these days. As I’ve stated before, all of this data can be a blessing and a curse.
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Ask me anything

It’s again time for one of my favorite things to do. Once again, it’s time for me to invite you to ask me anything you would like!

Within reason, nothing is off limits. Ask about training, racing, my thoughts on any news in the sport. Ask about the site, the coaching service, Club or anything else that’s going on.

If you want to ask publicly, you can do so in the comments, on Facebook, or you can tweet at or my personal account. If you want to ask more privately, you can use the contact form or, if you’re friends with me on Facebook or know my email address, you can reach me through those options.

So what have you been thinking about and wanting to ask?

Monthly roundup: May 2018

This month, I’d like to address a topic I often find myself discussing: running your easy days easy enough.

Then I’d like to address a few very common beliefs many runners carry around that are not (or may not be) right:

1) Running isn’t bad for your knees, possibly even if your knees are bad to start.

2) Lactate is not your enemy.

3) “Extreme” running may not be bad for your immune system.
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Developing Targeted Treadmill Workouts With NordicTrack And Other Experts

NordicTrack recently reached out to me to work on a project with them and I am excited to be able to share that project with you.

Some other blogging runners and I were brought together by NordicTrack to help runners everywhere learn how to develop targeted treadmill workouts. So, if you want your treadmill runs to be more targeted for your running needs, keep on reading!
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Remembering Coach Conway

I heard the news today that my first running coach and one of the two or three greatest influences in my life passed away yesterday.

Many of you who know me well know how important Coach Conway was in my life. He was a role model, inspiration, and mentor.

To those of us lucky enough to have been mentored by him, our lives have been transformed for the better because of his role in our lives.
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