If you've been running consistently for a while, can easily run 30-60 minutes continuously, and you are interested in 80/20 training, I would recommend that you do a 30-minute field test to determine your lactate threshold heart rate. What is a 30-minute field test? This test was developed by Joe Friel, author of Total Heartrate …
Continue reading What is a 30-minute field test and should I do one?
If you are someone who avoids hills like the plague, take a deep breathe and repeat after me... "Hills are good for me." "Hills are speedwork in disguise."Frank Shorter, winner of the 1972 Olympic marathon Back in the day, our runcrew leader used to make us run a "4x4+1" hills workout. It consisted of running …
Outside the world of running, the word tempo is usually associated with music. It's the speed at which a piece of music is meant to be played. Before metronomes, Italian composers would indicate the speed with words like: largo (slow, 40-60 bpm), andante (at a walking pace, 76-108 ), allegro (heartbeat tempo, 120-168 bpm), and presto (very fast, …
One of my athletes inspired this post this week. Her name rhymes with Fahra. 😝 Polarized training is a pretty established concept in the world of endurance sport. It's when you do >80% of your training at low-intensity and up to 20% at high-intensity. Many studies have found that this approach delivers a greater performance …
Let's just get the elephant out of the room. A fartlek has nothing to do with passing gas. Aren't you glad I cleared the air? 😂🤣 #punintended Fartlek is a Swedish term meaning "speed play". It's a type of speed workout that can easily be incorporated into any runner's training plan. Why should you do …
When I started training for my first marathon, I searched online for a training plan. I found a few free plans but none of them really fit my schedule. At the time, I was running 4 times a week with a couple of different groups on specific days with specific distances so I wanted something …
Gotcha with the click bait headline. Sorry to disappoint but there is no magic. You gotta run to be a runner. You gotta run consistently to be a good runner. But in order to run consistently and have longevity in the sport, you must also avoid injury. Trust me, I have first hand experience. I …
Continue reading How to become a better runner without running (as much)
To be a runner, you have to run. To be a good runner, you have to run consistently. Consistency is often easier said than done because it requires making a decision to commit to your goal every.single.day. It doesn't matter what you did or didn't do yesterday, the only thing that matters is what you …
By investing just 1% of your time to exercising, you will have a longer life expectancy.
It's been a couple of weeks since I completed the RRCA run coaching certification and announced it on IG. I have had some time to think about what I want to do with it so here we are! I've now updated this website and I'm excited to get started with my first few athletes who …
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