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Summer running
by on Thursday, May 18, 2017

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Summer is here! Or so we hope here in Wisconsin. It's time for vacations, beach time, camping, and all kinds of outdoor fun!

It's also time for the summer racing season, big workouts to prepare for those races while working through the heat and humidity, and all the other running considerations.

We all think of winter as the challenging and dangerous season for runners but there are challenges and safety considerations we need to keep in mind during the summer also. As well as the adjustments that we need to make not for our safety but to ensure we're getting the most out of our summer time training.

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Thoughts on the Breaking 2 project
by on Thursday, May 11, 2017

As I'm sure most of you are aware, Nike had its Breaking 2 run this past weekend. Three runners were given every advantage (some that broke IAAF rules, making the run record ineligible) to see if someone could break 2 hours in a marathon.

The final result? Eliud Kipchoge came closer than many, myself included, expected by running 2:00:25. The other runners ran 2:06 and 2:14. Outside of Kipchoge, the results had to be seen as disappointing. Kipchoge, though, proved how great of a marathoner he is.

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Race report: 2017 West Bend Autism Awareness 5K
by on Saturday, May 6, 2017

I first ran this event two years ago. It happened to be its first year but I was just looking for an early year (it was in April at that time) 5K to shake the rust out. The following year, it moved to a location just a few miles from my home and I couldn't pass up a race so close to home.

This year, again, I wanted a race ideally this weekend and this one so close to home was too hard to pass up. My goal for this was mostly just to test my fitness. I feel like I'm rounding into sub-17:30 shape but am I really in that area? If so, how far sub-17:30?

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Take chances
by on Thursday, May 4, 2017

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Recently, I wrote about running practice races. This is incredibly important for many reasons. One of the reasons: taking chances.

Wait, what? Aren't we supposed to be practicing how to do things the right way? Aren't we supposed to be practicing what we want to do at our goal race? I don't want to take chances and risk all my hard work!

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Beet juice for well trained athletes? How much does running extend your life?
by on Thursday, April 27, 2017

A couple interesting posts on topics we've discussed before. One on a new study that found a surprising result and another to quantify what we've known.

Beet juice

We've already covered beet juice and its apparent ability to help untrained athletes. Unfortunately, it didn't seem to help trained athletes (or, in the case of the second link, only untrained athletes were studied).

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Max recovery days
by on Thursday, April 20, 2017

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We all have hard and easy days in our training plans, right? We all have workout days, long run days, and those other days we just call easy days. Some call them junk miles but they are anything but junk miles. We know they aid our recovery from those hard days while helping to build the aerobic fitness that we all know is so important for racing any distance from the mile up.

But do you include at least an occasional max recovery day? You should, especially if you're an every day runner.

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Racing is a skill - practice it
by on Thursday, April 13, 2017

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Saturday, I ran a race. I wasn't really race ready. I feel like my general fitness is pretty good right now but I haven't done enough race specific workouts for my race fitness to be ready.

So why did I do this race? Because I needed some practice before my important races.

Racing is different than even the hardest workouts. While workouts are good opportunities to practice the skills we will bring to racing, no workout takes you to the place a race will. As a result, there are simply some things that can't be practiced any time other than on a race day.

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Race report: 2017 Gary's Gallop
by on Saturday, April 8, 2017

This winter, I hit another age group as I turned 40. Seeing as I have little to no interest in racing during the winter these days, I wasn't sure what race would become my first in this new age group. At first, I was thinking of the Legal Run Around in Fond du Lac but things just didn't work out for various reasons.

As I was looking over my schedule and what I had in mind for late spring/early summer races (one too close to home to pass up and another that's a favorite of mine and I have to correct a wrong from last year at) I realized Gary's Gallop fits into the schedule perfectly. So that's where I found myself this morning.

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Showing up
by on Thursday, April 6, 2017

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"It's hard showing up day after day. It's worth it but it's hard." - Jon Marcus

I was recently listening to the Magness and Marcus podcast and I heard that quote from Jon Marcus. I was already thinking of writing about this topic and that quote just clicked with me because it's so true and so important to running.

I often find myself saying the biggest key to success in distance running is consistency. How do you be consistent? Well, obviously you have to stay healthy so your training isn't sidelined by injury. However, in my opinion, the biggest factor is just showing up.

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Sleep matters and building muscle
by on Thursday, March 30, 2017

Sleep matters

How important is sleep? Really important.

In this study, cyclists were either allowed normal sleep (about 7.5 hours) or kept sleep deprived (about 4 hours) after a workout.

The result? Sleep deprived cyclists were sleepier (shocker!) and less motivated to train. In addition, their blood pressure had not recovered as much as those who were allowed normal sleep, suggesting less complete recovery from the workout.

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