Half Marathon

THREE SIGNS YOU’RE READY TO MOVE TO THE MARATHON

I love the half-marathon and have run more than I can count. It’s a great distance and the training is tough but, doable and very, very satisfying. As every half-marathoner knows, there is nothing like crossing the finish line and receiving that finishers medal. Plus, there are so many great half-marathons with incredible courses like the…
Read More

WORK YOUR WEAKNESSES

TIMING AND QUANTITY ARE KEY All runners have strengths. All runners have weaknesses. For a competitive runner moving to the front of the pack (or your age group), it becomes increasingly important to correctly identify your strengths and weaknesses and to use this knowledge to maximize your performance. Runners can be divided into three general…
Read More

SIMPLE TACTICS FOR SUCCESSFUL RACING

8 TIPS TO SHAVE SECONDS OFF YOUR PR OR SURGE PAST YOUR RIVAL Smart racing equals fast racing. As a competitive runner, you want to run fast and you want to beat your rivals. Below, I’ve listed eight simple, yet effective strategies for doing both. #1: RUN THE TANGENTS I’m always surprised when I race at…
Read More

CRUISING Ks

Learning to control effort so you don’t go out too fast in races (a common problem) is one of the keys to running success. Many athletes find this hard to do, but it’s a trick that you can practice in every workout so that it becomes natural to you. I first did the following workout…
Read More

VIGIL MILES

Coach Joe Vigil is arguably the best running coach the US has ever had. He’s a blend of tough, no nonsense “get the work done” kind of coaching paired with a knowledge that while he’s pushing you to your limits, he cares deeply about your success. He demands your best and you want to give…
Read More

DEUCES WILD

3 x 2 miles at 10K goal pace with 5 min recovery jog I use two-mile repeats frequently to gauge an athletes readiness for a 10K or half-marathon. In fact, I find that if you can run your 10K goal pace for this workout, then you have a great chance at running that time in…
Read More

CUTTING GLUTEN OUT OF YOUR DIET

Being a runner with celiac disease makes fueling properly a little more time consuming than those who do eat wheat and gluten. My biggest concern is making sure I am getting all of the proper nutrients to sustain my training and help my body recover. When I first took gluten out of my diet I struggled to…
Read More

TEMPO WITH THE MONA FARTLEK

This is one of my favorite workouts because it has a wide range of paces throughout and it’s great for working towards distances from 3K to half marathon. The tempo run is the easy part of the workout. I added this to the workout to get the legs a little tired first before hitting the…
Read More

THE STEADY EDDY WORKOUT

Steady-state runs were once a staple in the training programs of U.S. distance runners but somehow fell out of favor. Runners now seem to have only two speeds, slow and fast – no in-between. But the steady-state run is one of the most beneficial types of workouts to boost endurance and stave off fatigue. A…
Read More