My first coaching mentor, Guy Avery, used to say “Optimal Stress + Optimal Rest = Optimal Progress.” This simple phrase is very instructive for the runner and coach. Every training stress (whether an easy run or hard workout) must be followed by an appropriate rest period (recovery with easy running, cross training or no running)…
The McMillan Training System (aka McMillan Run Team) is having amazing results. In fact, this past weekend, there were new personal records set at distances from the mile to the marathon. And, the great performances came not just from elite runners but from athletes new to the sport as well as older runners who thought…
Every runner has tendencies. Most are positive and help the runner toward her goal, but some are negative and are not helpful. A lot of coaching is identifying the tendencies in the athlete and then creating strategies to capitalize on the positive ones and reduce or if possible, eliminate the negative ones. In this article,…
I love the 5K. It’s such a great race, requiring speed and stamina plus a hefty dose of racing IQ and mental toughness to run your best. And I’ve been lucky. I’ve coached 5K runners running just over 13 minutes as well as runners for whom finishing 3.1 miles never seemed possible. (Plus, I’ve even…
One Eighty A few years ago, it was stated that pro runners have a cadence (steps per minute) of 180 and so all runners should run at a cadence of 180. Additionally, it was stated that a low cadence caused injuries (due to over-striding) so another reason to run with a higher cadence was to…
Double your pleasure. Double the fun. Maybe it’s time you tried a double run. Running twice in a day (called a “double”) was once considered only the domain of elite runners. Not anymore! I use doubles in many situations, some that may even surprise you. If you fit any of the ones outlined below, give…
Tired of slowing down at the end of races? Never again! Using physiology, psychology, sports nutrition and neuroscience, you can fix the fade forever. In this article, you’ll learn techniques to apply to your training so you have more power late in your races and you’ll also learn techniques to use within the race itself…
How long should your longest long run be when training for a marathon? It’s a common question so I thought I’d provide my advice. +/- 3:00 marathoners If you plan to run three hours or faster for your marathon, then my recommendation for your maximum long run is: Maximum long run = [Marathon time] up…
Excerpt from Elite Minds by Dr. Stan Beecham Dr. Stan is pleased to provide an excerpt from his latest book, Elite Minds – Creating the Competitive Advantage. You can buy the book here. CHAPTER 6: SETTING THE EXPECTATION: I met Barbara Parker and her husband, Sean, in 2007 while working with Pete Rea and the…
Our training camp was a set of isolated cabins in the mountains outside of San Diego. Athletes would arrive for 12-16 weeks to get ready for a big race. At first, the athletes scurried about between training sessions. But, soon, I noticed a distinct change in their gait. Instead of scurrying, they began to “mosey”…