Category Archives for Uncategorized

How I Get My Protein

I’ve been making more of a conscious effort to get 100-125g of protein in daily.

As a vegetarian, I don’t eat meat. However, I eat a lot of eggs, yogurt, milk.

Check out the video below to see my favorite protein sources!

How to Run Better

There IS a secret to improving your running…however, the secret is different for everyone. – Click to Tweet



Winter Base Building Test Group

Half of the long-distance races in North America just occurred within the last few months and the next wave of events is in April, which means it’s going to be a few more months until most people have another key race.

A mistake runners make is to use the “off season” as an excuse to cut back on training, thinking the three months pre-race is the most important part of the training cycle.

However, the truth is the 3-6 months before you even start a dedicated training build up for a race is just as if not more important than the three months immediately pre-race.

I am looking for committed people to work with this “off season” who want to race well this spring and summer.

The first test month is steeply discounted so you can experience what having a coach is like and for us to get to know each other.

Just to emphasize, I’m only looking for committed people. This means you can commit time, money, and effort to run to the best of your abilities. You will do the “must do’s“, not just the “want to do’s”. These things you must do are consistent general strength and mobility, running a true easy effort on easy days, performing a warm up before every run, as well as others.

After the first month if you’ve proven yourself I’ll invite you to continue working with me, if you’ve proven that you are committed.

Interested? Please fill out the contact form below:

How to Avoid Dizziness on the Treadmill

 

There are a few things you can do to hopefully avoid becoming dizzy while on the treadmill.

  1. Move your treadmill or select one so you’re not facing or too close to a wall or especially a television. Facing a window can be especially helpful.
  2. Keep your head and eyes up and don’t stare too much at the display. You can really avoid this by covering the display with a towel or extra shirt.
  3. Don’t be afraid to lightly touch the handrail. Keeping a hand on it can affect your stride a great deal but if you lightly tap it with your right hand every once in a while throughout the running gait you can reduce your stride changes but also have a good sense of your placement in relation to the machine.
  4. Putting the incline between 1 and 2 % may help the machine feel more like outside running.

Winter Glove Tips for Runners

Tips to keep your hands warm in the winter while running.

I grew up in eastern South Dakota, so know a thing or two about dealing with the cold.

The lowest temperature I’ve ran in was -30*F and in my hometown the average high does not get above freezing for a number of months.

When it comes to running outdoors in the cold weather the primary consideration is layers.

In regards to my hands, I use the below options quite comfortably. It’s nice to have the cheap gloves to wear by themselves if it’s just a little cold or I can wear them and a thicker pair if it’s colder.

Note: The below links are Amazon affiliate links. I do not run ads on this site but do use affiliate links. All proceeds help support the website hosting.

Cheap Gloves (liner or 30’s)
Pearl Izumi Wind Resistant Gloves (20’s-30’s w or w/o cheap liners)

Pendleton Mittens (nice by themselves or with 1-2 pairs of gloves under)

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Training July 25 – Aug 7, 2016

The last two weeks have gone quite well!

I’ve gotten my mileage up in to the 60’s and have done workouts I’ve never done before!

The Aerobic Power workout on July 29th was a huge motivational boost for me. Six miles just slower than goal half pace in 72 degree temps was awesome! Then running 8.5 at marathon goal pace the next week was (I think) the fastest training run in that distance range I’ve maybe ever done.

A photo posted by SKORA Running (@skorarunning) on

Quarterly Athlete Questionniare

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My Training Principles

Being happy and healthy are priority #1

Don’t get hurt! You’re not going to get anything accomplished in training if you do not have the energy, motivation, and health (mental and physical) to allow you to execute the necessary workouts and recover from them. Happy runners are successful runners. 

Specific Endurance

Increase your ability to resist fatigue at goal race pace through progressively increasing both time and distance at goal pace as the race approaches.

Give priority to key workouts

These are the most important days. These workouts should have plenty of time between them to ensure proper recovery. The days these land on are even very flexible, the beauty of training with a coach instead of a static plan is you can more easily move key workouts around and have the coach assist you with the schedule. 

Extend the pace, along with the distance.

Instead of gradually going longer and longer at a slow pace, slowly extend a given pace for longer and longer time. As a race gets closer, you should be able to do more and more distance at race pace. When looking at intervals, they should become longer with a constant pace or more.

Nutrition

Diet should prioritize whole food and nutrient dense options


I do hold high expectations and a full commitment from both you and I. On my end, I’m going to do everything I can to earn you as a client. On your end, you’re not going to skip workouts or sell yourself short with training, nutrition, or recovery, and you’re going to do everything possible to respect my mentorship to you.

Training Log Week of May 2, 2016

What a super week!

First, I’m starting to work with two new athletes for some great marathons later this year. I also had a lady email me today with some questions.

I hit 10 hours of running finally again. It took a while to get back up there since the ankle sprain (but all is well).

I’m there for a week and won’t be back up there for a long time since I’m now going to cut back a bit and race in two weeks. After that I’ll recover and race again three weeks later.

My trusty pair of SKORA Tempos hit 1000 miles this week and my legs surpassed 1000 miles for the year. They should still be good for a while longer, but I don’t think I trust them for races anymore (the shoes, legs are fine).

A photo posted by SKORA Running (@skorarunning) on

I also published a few articles to SKORA’s blog recently:

Plyometrics | This is the plyometric program I personally use for many of my athletes and myself.

What to do When you Cannot Run | This was inspired from when I recently had to take a week off after twisting my ankle!

How to Run in the Heat | And we’re finally getting into what feels like summer with a few 80 degree days within the last few weeks, so here is some great tips for running and racing in the heat.

Don’t Wear Running Shoes Casually | And more thoughts on shoe durability. My CORE’s are now over 700 miles and the sole is starting to separate from the upper right where the shoe flexes behind the little toe. I’m confident this is more from me wearing them as everyday shoes than as running shoes.

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