Race Report: Victoria Secret Dirty Ha...

Race Report: Victoria Secret Dirty Half
Not the race report you thought you’d find. Instead of running the event, I actually volunteered as a course marshal! This was something I’ve been wanting to do for a while. So, when the RD did a call for volunteers I jumped at the change to not run the most difficult half marathon in South Dakota. There was a fast descent from a [...]

Training Week July 27 – Aug 2, ...

Training Week July 27 – Aug 2, 2015
This was a rough week, not going to lie. But, I knew it was coming. The previous weekend I ran a best effort half marathon on rolling hills off of absolutely no race pace or quality running what to speak of. The goal of run of the work out was to suffer. I ran the first half just about as hard as I comfortably could. I’m actually quite [...]

No Added Sugar – 5 Month Update

No Added Sugar – 5 Month Update
From 2/15/2015 to 6/15/2015 I tried something new with my diet. I tried my best to not eat anything with any form of unnatural sugar within the first three ingredients listed in the ingredient list. No high fructose corn syrup, sugar, maltodextrin, etc within the first three ingredients. One day a month I would allow myself some flexibili [...]

Kampeska Half Marathon RR

Kampeska Half Marathon RR
Had a fun time at my hometown half marathon! Ran a 1:27, which is a couple minutes slower than my fastest of the year. But I’m not in any sort of great condition, so I’m pleased with it on a rolling hills course. It was a perfect day to run. Temps were very comfortable. We got down poured on for a while, but the sun was barely ou [...]

What I’ve Noticed While Running...

What I’ve Noticed While Running in Panama City, Panama
I’ve been living in Panama City, Panama, for the last few weeks and have noticed a lot of things while out running, that I thought I would share.  Almost no one runs between 9am and 6pm. Even though the heat index is 90 with 70% humidity, I still occasionally see people exercise outside in sauna suits. I’m confident every runn [...]

Panama International Half Marathon RR

Panama International Half Marathon RR
Desi and I are housesitting in Panama City, Panama for a month June 20-July 20, and we happen to be in town for the Panama International Half Marathon! Having just come off a block of higher mileage and a race, my volume and quality have both been low. I’ve never really ran a race for fun before, not expecting to do my best, and so I r [...]

Things I want to try

Things I want to try
1) Protein Before Bed This is an article from Alex Hutchinson of Sweat Science. He looks at a study that found muscle growth was enhanced by 22% when participants in the double blind study consumed 27.5g of protein powder prior to bed. During your sleep is when you recover, that is well known. Human growth hormone flows through your body and [...]

Marathon Recovery Schedule

Marathon Recovery Schedule
Here is a rough plan I give to my athletes after an event that includes at least 2-3+ hours at race effort. Feel free to modify it to your own needs and how your own body feels. Please please please do not run with tight muscles. Doing this influences your entire run gait and risks injury. Generally it is recommended that an athlete may requ [...]

2 Weeks Out from Deadwood

2 Weeks Out from Deadwood
  Week of May 24, 2015 Purpose: Quality Goal: 9 Hours (reached) Distance: 63 miles Hopefully the Mickelson Trail doesn’t look like this on race day! (from a few weeks ago) Key Workouts: Sunday Mile Repeats wu, 4x1mi@6:10, cd I did this on a treadmill, but averaged about 6:10 per mile. No idea if the machine was accurate, but it [...]

The Upcoming Weeks

The Upcoming Weeks
This last week was an absorption week, primarily to absorb the training from the previous two of higher volume and quality. Nothing longer than about 70 minutes and almost every step flat and easy, it was a nice week! Instead of doing the three week rotation of quality, volume, and then recovery, for the next few weeks I’m going to [...]

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