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4-6 days in the spring, 7-10 days in the fall*

Every year I take a 4-6 off of running in the spring, and 7-10 in the fall. Both breaks remind me how much running gives me structure in my schedule. Even when I’m not training for a race, having a planned workout in the morning gives me a little extra reason to go to bed

US pro sports teams need to hire the Kenyan artist who made this Kipchoge statue. It actually looks like him. Some of the other athlete statues we’ve seen unveiled the last few years are unrecognizable.

Running with a forefoot strike actually results in INCREASED stress to the tibia due to forces from the calf muscles. Internal forces on the tibia from the calf muscle are HUGE when running with a forefoot strike. This is why switching to a forefoot strike doesn’t reduce

Spend a short training block trying to run faster in the mile or 5k this year. It could really help your longer races in subsequent training blocks. Especially if you’ve been neglecting some faster workouts.

The biggest difference for me personally was 2 and 4. I focused on running more miles. I ran 3 days per week very easy, 1 long run/workout, 1 mid-week interval/threshold workout, and 1 shorter workout like strides/hills. I polarized my training more w/ big workouts near race

In the last year, I went from 3:08 to 2:53 in the marathon. Here are some changes I made along the way: 1. I had an extra year of consistent training. This helped a ton on it’s own. 2. I ran more miles. Last year I ran 30-40 and biked 3-5hrs/wk. This year I ran 60-70 mi/wk.

This was true for me this weekend. Shakeout didn’t feel great. PR’d by 14 mins in the marathon 24hrs later. Anyone else who’s raced recently, how did your shakeout feel and how did the race go?

Very happy with this one 🏃 Still need to work on some things to get a full BQ under the cutoff, but this was a HUGE step in the right direction. Felt good to get some redemption on this course, running ~16 mins faster than last time I was here. Big thanks to @JDruns helping

I don’t know how fast I’ll run tomorrow, but I think my kit will POP in the pictures 😎

I only have anecdotal evidence from the runners I know/work with to support this, but: Feeling bad on a pre-race shakeout is almost always a good sign.

For runners who want to make progress next year, we’re approaching a very important time. It’s easy to take a few months off between now and spring due to the holidays, cold weather etc. But it takes your muscles, bones, and tendons a long time to build back up after extended

Most running injuries don’t require you to completely stop running. When working with an injured runner, we’re always trying to figure out how much, and how fast is safe to run at the moment. Then we build back to full training as a part of the rehab process.

Running is high impact, but it’s NOT great at building bone density. Many people get this wrong because it’s counter intuitive. It’s one of the only examples where the body doesn’t directly adapt to the stresses placed on it. The bones stop “listening” to the repeated loading

When analyzing the training of a runner who wants to get better, there’s one issue I see a lot. They run most of their volume around their marathon and threshold pace, keeping their intensity within the range circled below So one of the first things we do is re-structure their

It might seem counterintuitive but softer shoes = stiffer landing and higher impact forces. It’s sort of like jumping on a trampoline. Landing with stiff knees = higher jump. Same thing with soft/blouncy shoes. Our brain attempts to normalize overall impact forces when

Also, there ARE some coaches/programs that are collecting a lot of data on their new methods which is very helpful. But it still isn’t being compared to a control group. They’re likely comparing to the same cohort from a year prior when they used different methods. There are

I don’t love the statement “Coaching is ahead of the research” for a couple reasons: 1. Coaching practice is all over the map. Some coaches are trying new methods that will turn out to be effective. Others are trying new things that won’t hold up to scientific scrutiny. 2.

It’s unlikely you’ll get a good night sleep the night before your race. Especially if you had to travel. Prioritize good sleep the 5-6 days leading into the race and you won’t even notice.

There’s a lot of value in training for a fast 5k after your fall marathon. Take some time off, regroup, and start some 5k training. You can keep your longer runs, but you’ll do more strides, intervals, hills etc which helps build capacity in areas the marathon often neglects.