All Posts by Kyle

The Strength Routine You’re Not Doing

Here is a plyometric routine I give to my own athletes and perform myself.

I was hesitant to have my athletes do these because some suggest they can be too difficult/intense for standard athletes, but the research cannot be denied. Thus, there is a shorter plyometric routine as a sort of compromise.

For scheduling any difficult strength work, I typically recommend performing them on the same day as a hard run. That ensures that the easy days are easy and the hard days are hard. Don't be afraid to do easier routines that are not fatiguing on the rest days, but don't do terribly difficult routines on easy days!

Plyometrics are a jumping exercise that mimic and exaggerate running form and requirements.

Why they work: You may not know this, but better runners stiffen their leg muscles immediately prior to ground contact more than less advanced runners do. This is called elastic recoil, and like a spring, the stiffer spring has more recoil than a soft spring. Plyometrics improve your running ability because they improve how much your legs tense prior to landing.

These routines also are very dynamic movements, I mentioned that they mimic & exaggerate running. Because of this, they recruit more muscle fibers at once than running alone, thus help to stimulate improved neuromuscular function.

Study: One found that runners who replaced running with plyometrics improved their running time. Now, of course, take this too far or for too long and you'll stagnate. But the change in their running routine was enough to stimulate adaptation.

Performing the Workout: Warm up with the Lunge Matrix, found here, then hit play below and follow along!

My legs were in pretty rough shape when I filled this since I was just post half marathon, so forgive the bad form but I wanted to get the video filmed!
Two Legged Hops x 20
Scissor Jump x 20
One Legged Jump x 20
One-Legged Side to Side Hopping x 20 each leg
One-Legged Forward/Back Hopping x 20 each leg

Headsweats Cap Review

I was lucky enough to win this cap and I'm so glad I did!

I own a number of trucker, baseball, running caps, and running visors that I wear on a regular basis - and this one is the most comfortable one I own!

5-panel Trucker styling
Eventure woven shell
Eventure terry sweatband wrapped in Eventure knit
Eventure stretch sandwich mesh back
Snap back closure with ponytail opening
Front panel perfect for custom logo application
One size fits most (and it fits my huge head better than most!)

2017 Deadwood Fast 5k & Half Marathon Race Recaps

Friday, June 2nd. 

This was the start of my summer travels!

On Friday I drove to Deadwood from Rapid City and stayed at The Lodge at Deadwood. If you're reading this because you're planning on running Deadwood and need a place to stay, The Lodge's location cannot be beaten. It's where the expo is, slightly out of town so it's lacking traffic noise, has a fantastic restaurant (good pancakes!), they do not put a checkout time on your reservation so you can go back to your room to clean up, and I recommend the fourth floor facing the sunrise!

I worked the info desk at the packet pickup. The primary questions were in regards to the buses, and it's pretty easy to manage! Another reason to stay at The Lodge is because you can simply walk out the front doors and get onto a bus for the start line. Other hotels or people coming from out of town that are not being dropped at the start must walk to, park at, or get dropped off at the rodeo grounds in Deadwood. Staying at the lodge is nice because I could sleep in few extra minutes because all I needed to do was walk out the front doors and onto the buses.

Nice view from the Lodge

​Saturday, June 3rd. - Fast 5k

Going in to the 5k I was going to watch my splits at mile one and two. If I was not on pace to PR  with a sub 18:20, I would jog it in to save my legs for Sunday's half marathon. Well, I was hitting great splits and had a few people to chase, so dug deep within my suitcase of courage and got my first sub 18 5k!

This race is HOT. It starts at 1:30 or 2pm and was 75-80 degrees. It's a net downhill but on gravel, warm, and this day had a headwind - so I consider it a fair time. I ran 18:30 a couple months prior untapered, solo, and in similar temps. 

Signup and day of registration is at the finish of all three events. They bus the runners to the start, 5k up the Mickelson. The event staff were not super clear on when the start actually was. Myself and possibly a few others were still warming up on the road along the trail when the gun went off. I ran past the start and was about to loop around when I heard the gun. I saw a few people run by and I jumped up onto the trail and joined them. My chip time was 18:07 but I'll take my watch time 😉 I should have been paying more attention.

If you're doing the half or full, I really suggest you take this opportunity and jog the 5k to become familiar with the final 5k of the half/full.

In the later afternoon / evening there is a runner social in Deadwood with free beer and munchies. It's free and nice to sit and chat with people, you should definitely take advantage of this.

Registration area & PR run!

Ice Bath & runner social after the 5k!

Sunday, June 4th - The Deadwood Mickelson Trail Half Marathon​ - sub 1:23:10 goal

Like I said above, since I was at The Lodge at Deadwood I was able to simply walk out the front hotel doors and get on the bus to the start. Our bus driver was great and told people a bit about the area. 

For nutrition pre-race, I had a GoMacro bar upon waking, a Honey Singer Waffle when we got to the start, and a SIS gel right before the start. 

The course for this half is a net downhill with the climbing during the first mile and near the middle of the distance. Other than a super steep downhill midway, this old railroad path is super super gradual and slight elevation change. While it's a net downhill, the gravel certainly slows you and I consider this a fair course. If this was paved, like the half marathon in the nearby Spearfish Canyon, it would likely be one of the fastest half marathons in the country since it's such a perfectly slight downhill. 

I was really, really, sore during the warmup. I hoped it would work itself out but it never did, this was a tough run. From mile 3-6 my left hammy was not cramping, but really tight. Just not firing like it should, I could not get much power from it. I suspect the change in form from the change in elevation with the uphill and then super steep downhill helped the hammy since that changed how my leg muscles were activating. 

I ran a moderate effort for the first half, nothing straining (except for how my hamstring felt). I took the middle uphill fairly easy and then pushed it for the 5 to 3 miles. You can see half marathon splits below along with some play by play. The course looks really downhill but for most of it you can barely tell you're going down an incline, it's so slight that I tell people if they were blindfolded it would be difficult to tell. 

The morning

Post Race Runner Social

And a few race photos


-----For the 5k-----
Soleus Chicked watch
Injinji Toe Socks
SKORA Tempo running shoes
Tracksmith Van Cortlandt Shorts & Singlet

-----For the half marathon-----
Soleus Chicked watch
Injinji Toe Socks
BOA Shorts
SKORA Tempo running shoes
Immediately Pre-Race - Science in Sport Gel
45-Minutes Pre-Race: Honey Stinger Waffle
Breakfast - GoMacro Macrobar

01- 6:25
02 - 6:11
03 - 6:05
04 - 6:26
05 - 6:19 (6:17 avg so far) 
06 - 6:43 (uphill)
07 - 6:46 (uphill)
08 - 5:54
09 - 6:20
10 - 6:08
11 - 6:18 (6:19 avg thus far)
12 - 6:17 (I know this marker was off, so this mile was probably slower)
13 - 7:21 (and this mile was probably faster than 7:21)
Finished at 1:24:07. 11th place out of 1714 total finishers (10th male). 
6:25 avg. I can't believe I lost so much time over the final couple miles. I didn't feel like I slowed at all. It was also VERY demoralizing to go click the lap button at mile 12 and think I was on target to PR and then realize that it was so far off that mile 13 clocked in at a minute longer. But it's highly unlikely I could have made up that time had it been accurate, even.

I was 6 / 70 for the 5k and 11/1714 in the half. I'm always very pleased with a top 1% 🙂 

My ending thought for the half was that I'm happy with this time. I was sore for the entire 13.1 miles from the 5k PR the day before and still ran my fastest time on this course out of three attempts 🙂 I think this is my fourth fastest half marathon thus far. I don't think I've been so sore immediately after or had DOMS for so long (still sore a week later) after a non-ultra marathon race. Running 5k at best effort and then 13.1 miles at best effort in two consecutive days was a traumatic event for my muscles! 

I do regret not running another half, such as the Brookings Half Marathon, a few weeks before Deadwood. I think this fall I will target the Sept 10 Sioux Falls Half, recover, run the Oct 8 Crazy Horse Half Marathon, recovery, and run the Oct 29th Good Life Halfsy in Lincoln, NE. 

Running Form Can & Should Change

How your legs move also changes based on speed, terrain, shoes, fatigue, how far you are into a run, etc etc. A study of barefoot Kenyans noted that their at habitual easy pace 3/4th of them were rearfoot strikers. But when they sped up their footstrike shifted forward! In the Leiberman study noted in Born to Run that helped start the "everyone should midfoot strike" craze, the Kenyans who ran barefoot with a forefoot landing where running at a sub 5:00-mile pace! Of course they were tending to forefoot land!

Shoe Variation & Injury

There was recently a question on the Runner’s World forums about a calf strain and if it could be due to the runner only wearing one pair of shoes. I thought it interesting, so wanted to share the question and my answer below.

“I’ve been dealing with an overuse calf injury for 6 months now. I don’t want to blame the problem on my shoes, but could switching shoe models help alleviate an overuse problem?”

Certainly. Different shoes, different terrains, different paces, they all spread out the mechanical stress and force locations to different parts of the body in different ways. This allows all those areas of the body to experience less overall stress and to easily recover.

Think of a runner that does the same exact speed at the same exact incline for the same exact difference on a treadmill every day in the same shoes. They’re placing the exact same stresses in the exact same locations every day, not giving those areas time to recover. It would be like doing the bench presses every time, other muscle groups would never get any stimulation to strengthen and the pecs would never get any off time to strengthen, thus weakening and likely becoming injured. New shoes could change your running form slightly, which could place the stress at a new location of the calf and give that injured area a rest. Compression sleeves could potentially do the same.

That all being said, there’s still no reason to blame the shoes, it’s not their fault. You just may have made a slight error in not giving your body enough variability.

Potentially it could not have to do with a lack of variation at all. I recently dealt with a calf issue due due to tight hamstrings as a result of a weekend of lots of climbing and descending after living in the plains for two years. I spent a few weeks with reduced volume and no intensity, and now I’m A-OK . Of course, you could look at that as a lack of variation issue as well, because I was lacking variation in the plains which meant the mountains were too big of a stimulus (classic too much too soon). But I look at it as me being unmindful and overzealous on the vertical for a weekend.

Shoe Durability​

I also feel that such variation can help a runner put more distance in individual shoes before they are required to retire a pair. As I said in Men's Journal, ​I typically run through my shoes for 800-1500 miles until they fall apart or I wear through the bottom. I believe different shoes, speeds, terrain, etc all change up how the feel and legs are loaded so you do not overload a certain area of the body. It works for preventing running injuries and I believe it works for shoe durability.

Imagine if you only ran in a single pair of shoes. Throughout the miles the sole under the big toe will compress and wear away, so every run you may be pronating a tiny bit more each time. Over the miles that pronation may become exaggerated. Now, pronation is natural and necessary, but over-pronation beyond what is healthy for you can be an issue. Performing an exaggerated degree of pronation for weeks/months due to shoe wear may be harmful, but wearing those shoes two or three times weekly along with another pair or two increases variability and can potentially be a healthy practice!​

Can the parallel use of different running shoes decrease running-related injury risk? | “the parallel use of more than one pair of running shoes was a protective factor

My Favorite Running Socks

Check out this quick review of the only socks I'll spend money and run farther than 30 minutes in!

You can purchase here.

I feel Injinji toe socks are better for running than a traditionally shaped sock because:

  1. The sock pods separate the toes, reducing the potential for blisters (that's why I originally purchased).
  2. They keep the feet drier because there is more material on the foot (between the toes).
  3. They let the toes/feet splay when on the ground better than a more restricting pair of socks.4) They keep the feet cooler. Consider what is warmer, mittens or gloves?

My one piece of advice is to not buy the thinnest liner pairs. They were originally the ones I preferred, however they simply wear out much much quicker than the slightly thicker models. 

The Last Minute Race Training Plan for the Untrained

Because people ask...

After seeing some form of this question three times today on Twitter and/or Reddit, I thought I would make a quick post on what the heck you should do if you have a marathon coming up very quickly and you've not trained for it.

This post is assuming you are reasonably fit and able to go out and jog an easy mile fairly comfortable.

Keep in mind

  • During this week you must never become sore.
  • Run at an easy conversational pace. No hard running.
  • End every run before you feel like you need to end it due to fatigue or soreness.
  • The point of your training right before a race that you're not trained for is to simply get your legs as used to being on their feet and as used to that running motion as possible without developing any cumulative fatigue.

Race Week Plan

  • Monday - Jog 1 minute, walk 1 minute, repeat for 10-30 minutes based on your comfort level.
  • Wednesday  - 2 minute jog + 1 minute walk for 15-45 minutes. Remember, easy & end the run before you need to.
  • Thursday - Walk 30-60 minutes
  • Friday - 2 minute jog + 1 minute walk for 15-45 minutes. Remember, easy & end the run before you need to.
  • Saturday - Walk 30-60 minutes
  • Sunday - 26.2 miles of run / walk.

The Day Before the Race

  • Stay active, but don't do anything too out of the ordinary. Try not to spend 2 hours walking around a race expo.
  • Don't eat too much the day before, and especially the evening prior. I try to keep my dinner size down to a minimum to reduce the amount of food I may have in my GI system on race morning and potentially during the race.

Race Day Pacing

  • Keep it EASY. If you've never been in a race before, you'll find out really quick how the race day environment makes a super fast pace feel super easy. This causes people to start the event too fast and is the #1 reason why people hit the wall. 
  • You may not feel like you need to run/walk early on, but practicing a regular run/walk routine before you need to run/walk will drastically improve your performance in the final half of the distance. 

Race Nutrition

  • I would suggest to bring a bottle with you and drink to thirst. I like this handheld. You can refill it at aid stations along the route.
  • I also suggest taking in 100-200 calories during each hour of the race. If the event you are doing has regular aid stations every 3-6 miles or so, you can simply grab a few things at each of these, that way you won't have to actually carry them with you along the way.

Running Gear

  • Lube is going to be very important so you do not chafe. It's likely you have vaseline, that will work just fine. Race morning, rub it inside your thigh and around your man bits if you have them.
  • As for the actual gear, you have two options. Go with what you have or get new gear. Honestly, what you already have will likely be pretty good for your purposes. And if running is not something you think you're going to often do, it may not be worth it to buy new running specific apparel. Even compression briefs, basket ball shorts, your athletic socks and shoes, and a cotton t-shirt will work. They may not be 100% ideal, but they're going to be fairly close. 

How a Course is Measured

In a fascinating article looking at how far exactly did Kipchoge run during his sub2 hour marathon attempt there was a section about course measuring.

This is very important subject for all runners who are looking to PR. The authors discussed if Kipchoge actually ran farther than a marathon and if that cost him the 1:59:59.

Below you'll see how a course is measured:​

The first thing that Katz explained is that a course measurer is supposed to measure the shortest distance between two points on the course, cutting the tangents. So as long as the measurer does this and the runners stay on the course, they’re going to run at least the proper distance. On turns, like on a track with a rail, the measurer measures 30 centimeters from the curb. In theory, if a runner could hug every turn perfectly, they could shave off a little distance, but that doesn’t occur in reality. Katz said even for the 200m race on the track, where there is only one turn and the runners could try to hug it perfectly, he thinks the runners are running at least 200m.

David Katz
Olympic Marathon Course Measurer

So you see, it's measured by the shortest possible route. So if you take wide turns during a race on a certified course, you're running farther than the course is measured! For the average half marathoner, doing even an extra .1 of a mile at a half marathon will add a minute to their time. 

I consider taking the tangents to be the #2 most important piece of racing skill behind proper pacing.

How are certified race courses actually measured?!? 

Click to Tweet

Chip or GPS Time?

I just had someone message me this question on Instagram! If he goes by chip time, he was only 2 seconds of PRing, but if the GPS time is correct it took him longer to run the course. So, which do you go by?

Should you go by chip time or GPS time for races? - Click to Tweet!

5 Things to Change Your Running

I've read thousands of articles related to running, nutrition, entrepreneurship, etc.

One that has always stayed in my mind was on the subject of the aggregation of small marginal gains.

Specifically, this article talked about a pro cycling team who hired someone whose job was to improve little things, a little bit. Imagine if you upgraded five things by just 1%, that is a small change but can lead to big growth over time!

Now imagine if you improved everything related to your running, or just one thing even, 1%? That's not hard to do, but 1% over a year, 3 years, a decade? That's going to have a huge impact!

Imagine if you upgraded five #running related things by just 1% - Click to Tweet!

Below are five small things you can do to drastically improve your running They're little things that will make a difference!

  1. Improve your long run nutrition - Many people feel that since they can get through an easy 2-3 hour run without taking in any calories, they should. But there are two good reasons to avoid this. First is that taking in 100-200 calories hourly may simply improve how well you run during those few hours. Second is that if your goal is a race that will require intra-run nutrition, you should absolutely practice this nutrition during long runs.
  2. Strength & Mobility - One of the biggest changes I implement in the training of new clients is the addition of consistent strength work. Most of the athlete applicants I get do not perform frequent strength work. Even if it's just a 3 minute lunge matrix to warm up, that's going to make you stronger! I have a bunch of great routines here. Doing the lunge matrix pre-run and doing a 10-20 minute routine on your rest days is a great start!
  3. Do a Double Day - I believe one of the best training tools a person can use is a second run after a hard morning workout. I call them tired leg runs and they are best done at a super easy effort with no watch. Just go out for a few miles 3-6 hours after a morning track or tempo workout. Running on fatigued legs will improve our fuel utilization, mental strength, muscle fiber cycling, and most importantly is simply a second stimulation for adaptation.
  4. Pre-Bed Protein - The evenings of hard or long runs I always try to get in 20 or so grams of slow release protein like casein right before going to bed. You can either purchase some casein powder or in my case, drink some milk (80% casein). Consuming a slow release protein means you'll have this metabolized in your body during your overnight fast. 
  5. Run More - It may not be as easy as it sounds, but consider this: If you run 20 miles weekly over 4 runs and were to simply add an extra half mile into each run you'd run 22 miles, a 10% increase by simply running for an extra few minutes each day. It's super low risk since it's such a small increase spread over 4 runs but over time will make a positive impact on your fitness!

Which one are you going to work on this week?

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