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TOP 3 REASONS RUNNERS FAIL

After coaching so many runners – from new runners just getting started to Olympians and every thing in between – you start to see patterns and tendencies. Patterns of successful runners and tendencies of those that fail to hit their goal. In coaching, my #1 job is to help runners avoid the tendencies that keep…
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THE LONG RUN DAY DOUBLE

CAN RUNNING TWICE ON LONG RUN DAYS SPEED RECOVERY? Before the 1996 U.S. Olympic marathon trials, I coached a woman who had long been doing a short shake-out run in the evening after her long run. She’d run 18–24 miles in the morning, rest all day (like we all should do after a long run),…
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LIQUID HAZARDS

ARE WATER STOPS SLOWING YOUR TIME? In 2009, I raced the USA Marathon Trail Championships. It was my fifth marathon and I achieved my goal of becoming national masters champion. While accomplishing this goal was valuable, I may have learned a more valuable lesson that all runners can apply to their marathon racing. Unlike most…
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6 TRAINING TWEAKS FOR YOUR SEASON

Like every coach and runner, I learn (and re-learn) new lessons all the time. Here are 6 lessons I’ve learned over the years and the training ideas that I recommend applying more often in training. #1: YEAR-ROUND LEG SPEED TRAINING Staying fast, yet avoiding anaerobic training is the key to building your basic leg speed…
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TWO YEARS: PART ONE – THE BEST ATHLETES

As spring arrives between bouts of snow, over and over again here in Flagstaff, my two-year “anniversary” as a full time mental performance consultant approaches. I feel moved to reflect on what I’ve learned, in particular the patterns I’ve noticed, among the most and least successful athletes that I’ve encountered. This will be the first…
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MOBILITY NIRVANA

First we called it “stretching.” Then, the word stretching went out of fashion and we started calling it “flexibility.” Soon, “flexibility” was no longer in vogue and we started calling it “mobility.” And I have to admit, I do like “mobility” best as it gets at the end goal (optimal mobility) as opposed to the…
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5 TIPS FOR GETTING TO RACE WEIGHT

Everyone wants to be at their ideal weight and race their best. The best time to try and lose a significant amount of weight is in the off season, before getting into specific training and before training demands become high. Once you start getting into specific training and close to racing your body may start…
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THE 3 RUNNER TYPES: DO YOU KNOW YOUR TYPE?

TWEAK TRAINING FOR BETTER RESULTS SIMPLY BY KNOWING YOUR RUNNER TYPE Runners can usually be divided into three general types — Speedsters, Endurance Monsters and Combo Runners – based on how they respond to training and racing. Think about your training and racing history and see which description sounds most like you. Speedsters The Speedster…
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THE LOST ART OF THE FARTLEK

A KINDER, GENTLER TRANSITION TO SPEED WORK In 2004, I helped a very talented runner build a solid aerobic base for the U.S. Olympic trials marathon, only to fail her during the race preparation phase of her training. I didn’t take into account her drive and tenacity, and when I put her on the track,…
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