Does the thought of running a 5K take you back to high school and make you immediately want to stop reading this? Here’s a chance to redefine your relationship with your speed. As race season comes into full swing, exploring your 5K effort will improve your running economy and it will boost your mental chops knowing you’ve got some fire in those feet.
Like many of the trail running epicenters in the Unites States, the Seattle area has access to miles of awesome singletrack. Due to scheduling and weather constraints though, many Seattleites find themselves running the same routes time and time again over the years. As a busy psychotherapist and father, I’m no exception to this and have come to know my local trails very well over the decade that I’ve been trail running.
Runners all over the world, week in and week out add ‘A Long Run’ to their training. One question that I am often asked is, ‘How long should my long run be?’ Now of course, there is no one answer …
On March 17, during Washington’s iconic Chuckanut 50K, Twitter was abuzz (as Twitter has a tendency to be). Who was leading the women’s race? I saw posts that said it was “Anne” or “Kate” or my favorite, “Unknown runner.” It was actually Kathryn Drew, and she’d go on to win Chuckanut, tromping through the snow that covered parts of the course. She is Canadian, after all.
Whether you’re in the middle of a robust training cycle or just getting off the couch, here’s a workout that can be modified to your liking. It’s a doozy, hence the “mayday.” See modifications below.
When I was a kid, there was a notorious Nike commercial starring baseball legends Greg Maddux and Tom Glavine. In the ad, they see Mark McGwire hit a towering home run, and the camera pans to Heather Locklear, who seems mightily impressed. The diminutive Maddux and Glavine realize their finesse pitching won’t cut it, so the next 45 seconds is a training montage of them getting jacked and practicing hitting. At the end, they both hit home runs, and the camera pans to Locklear gazing on admiringly. They bump arms and say the famous catchphrase: “Chicks dig the long ball.”
The Long Term Goal Recently I have produced several articles that have been created to help runners formulate a plan for a new year of racing and training. The articles have been as follows: Planning a Running and Racing Year …
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The only fresh air I inhaled for 72 hours was the puff of New Hampshire February chill when I opened and closed the slider on my sunroom to let my dogs in or out, followed by wheezing my way back to the couch. I’d been sick for over a week, getting worse. I could feel ... Read moreTime on Feet Training
Whether you’re in the middle of a robust training cycle or just getting off the couch, here’s a workout that can be modified to your liking. It will keep your run active, reinforce your goals and help with some of the candy-binge lethargy. Brought to you by the coaching braintrust at Trail Runner mag.
“You sure know a lot about a lot.” I glowed with pride after a befuddled looking sixth-grade student graced me with a compliment. I had delivered what I’m sure was an engaging lecture in my very first teaching position 7 years ago. Since then, I’ve expanded my knowledge and gone onto learn many things—especially about […]
Late in races, ultramarathon champion Camille Herron is known to drink a beer or two. She usually goes on to incredible performances, reshaping what we think is possible.
Wow, I can't believe it has been 8 months since I ran to the top of Black Mountain. July 28 was the last time, that's from my running log (I don't have that powerful detailed memory...). It wasn't the last time I ran some hills but almost. Only two hill runs since then: the following one was the tough
The thoracic spine, or t-spine, consists of 12 bones. It sits below the seven bones of the cervical spine that make up the neck and above the five bones of the lumbar spine that comprise the low-back. A runner’s spine should have three-dimensional movement: the capacity to flex forward, extend backward, flex right and left, and rotate.
First, a disclaimer (starting the article with some sexy talk for all the lawyers in the house). There is no single way to train for a longer ultramarathon. Each person can succeed through a bunch of different approaches, and this one may not be right for you.
Last week, I opened an athlete’s training log to a harrowing entry. It was bad, with two of the most scary symptoms for an athlete: persistent tiredness on uphills and a heavy, foggy brain. What was it? Gosh, hopefully not the start of overtraining syndrome, or mono, or some severe illness. We couldn’t just hope it would pass any longer.
As we often say about ultra running: this is a big experiment of... one! There are so many parameters involved when running distances beyond the marathon, it's impossible to set rules working for everyone or every occasion. Even if you've raced more than 100 ultra marathons, you still learn every time as the stars never align the same way.
Last year, my friend Josh Sun told me he was rolling out a brand-spankin’ new 100 mile race in the beautiful trails of Mines of Spain, located in Dubuque, Iowa, right along the Mississippi River. The race is called Mines of Spain 100 and if you think Iowa is all flat, this race will prove ... Read moreWhat I Learned as a First-Time Aid Station Captain
For a long time I wanted to be a runner. It seemed freeing. There was a man in my hometown who was a marathon runner. I watched him take off for his run daily, and admired him when I was a child. I grew up as a complainer, and although I loved the outdoors and ... Read moreFalling in Love with Running
Jim Walmsley absolutely destroyed the competition and the course record at the 2018 Western States 100. Rather than kicking back and enjoying the win, however, Walmsley, 29, a professional trail runner based in Flagstaff, Arizona, needed to quickly return to training for the Ultra Trail du Mont Blanc (UTMB) just two months later. While he started out strong in UTMB, he eventually took a DNF, his legs drained of all energy.
Road marathon training is fascinating because athletes at the top level are exploring the outer limits of their potential. There are no shortcuts to top performance. In training, a top marathoner needs to go all-in.
The best races in the world tend to share some of the same qualities – great courses, memorable experiences, and personal challenges. We seek these experiences out in the hopes of finding the self-satisfaction that accomplishing a great feat brings us.
A few months ago, I read a compelling article by Erin Strout (1) entitled “Why We Need More Female Coaches” in which she argues for the important role of women in elite running, particularly in the track and field and road racing scene. As a female coach in the Mountain Ultra Trail (MUT) world, I ... Read moreSupporting Women in MUT Coaching
One of the more disconcerting realities of the human condition is that even the most uplifting, joyous daily moments have a tendency to become mundane over time. Relationships can start at a rolling boil before going to a simmer and cooling to room temperature. Your favorite meal may become a chore if you eat it every day. And if you aren’t safe, your passion can become another box to check on a to-do list.
When I was 11 years old, I did my first few running races. They were the types of local events where a county commissioner would come out to the start, call everyone crazy for running when not being actively chased, and fire a gun into the air. Given where I grew up, I wouldn’t be surprised if it was real gun and an unlucky goose was served as the post-race meal.
Runner’s knee (clinically called patellofemoral pain syndrome, or PFPS) is extremely common in all types of runners, particularly those who are new to running or ramping up their training schedule.
I hope we can all agree on the importance of honesty or, in yogic terms, satya (truthfulness) in how we live our lives. As we usher in a new year, many of us may also be thinking about this in terms of living authentically with our truths: What does it look like to live exactly ... Read moreHonesty.
You’re probably aware of the dreaded “gray area” of running training. Traditionally, the gray area is that spooky zone where you’re not going hard enough to elicit the desired adaptations, and not going easy enough to build aerobic endurance and recover. It’s where the crap hits the fan, the cats and dogs live together, the mass hysteria unfolds.