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SOLVING THE RACE PACE PROBLEM

RELIABLE 5K AND 10K PREDICTOR WORKOUTS Spring will soon be in the air, and it will be time to hit the roads. The trouble is that coming out of winter, it’s hard to know what kind of shape you are in for your first 5K or 10K of the new racing season. Wonder no more!…
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NUTRITION, FATIGUE, AND FAST FINISHES

MARATHON SUCCESS MEANS DIALING IN THE DETAILS When you work with marathoners as fast as 2:10 and as slow as 6 hours, you learn a thing or two about what makes for a successful race. The training might be different depending on the goal, but every runner needs to consider three crucial factors. #1: NUTRITION…
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TIPS FOR RUNNING WITH A BABY JOGGER

Running with a baby jogger is not ideal, but sometimes necessary. I spent the whole summer after I had my first child running with the baby jogger. We were traveling Europe and I refused to miss out on my running. I logged about 60 miles per week with it and ended up in great shape as…
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MASTERS RUNNING 101

What makes masters running different from being an open runner? Similar to the answer to most running-related questions, “It depends.” One’s career as a masters athlete has a lot to do with one’s running history. Which of these three profiles do you most relate to? THE “GRIZZLED VET” If you were a competitive runner in high…
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BOSTON TRAINING SERIES

SERIES INTRODUCTION If there’s one thing I’ve learned how to do, it’s help runners qualify for and then run well at Boston. In this series of articles, I’ll walk you through the training I use with athletes to prepare for the race. You’ll see how the training is not just about getting ready for another marathon.…
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THE IMPORTANCE OF REST DAYS

As a runner and with most things in life when I do something I go all in, 100%, and I don’t like to break my routine. I think that most runners feel the same way and would agree that taking a day off from running can sometimes feel like a punishment. I didn’t do a…
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THE WHAT-WENT-WRONG LOG

A SIMPLE TOOL TO DIAGNOSE BAD RACES Recently, an athlete I coach had a bad race. To him, the poor performance seemed to come from out of nowhere. Like all of us do, he began to doubt himself. He began to doubt his training. He began to doubt his coach. How could he be so…
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THE TWO PLAN RULE OF RACING, PART 2

RAISE THE BAR ON YOUR OWN PERFORMANCE Coach Joe Vigil is a master motivator. He’s also a tough task-master when it comes to running well. He continually forces runners to raise the bar on their own performances. As with Yoda, the sage Jedi Master, “there is no try, only do.” Following the advice Vigil gives…
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THE TWO PLAN RULE OF RACING, PART 1

SETTING A’s AND B’s FOR A WINNING RACE GRADE At a past coaching conference put on by the High Performance Division of USA Track & Field, a panel of expert coaches that included Joe Vigil, Bob Larson, and Brooks Johnson discussed goal setting and race planning. These top coaches suggested that our traditional method of…
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THE BEST CROSS TRAINING FOR RUNNERS

3 SCENARIOS THAT DETERMINE WHAT’S BEST I frequently get asked, “What is the best cross training activity for runners?” My answer, as it is to most training questions, is, “It depends.” It depends on why you are cross training. For some runners, it’s because they are injured. For others, it’s to get in more training…
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