Just in time for a hot week of summer running, I felt acclimated and more comfortable in the heat. I ran 41 miles last week and most of those miles felt really good. I'm eager to see the adaptations that come from these summer runs in the fall! Monday: Rest day I walked about three miles, split between two walks. Walking with a 21-lb baby strapped to my chest (or back) definitely increases the intensity! However, soft-surface walks always leave my legs feeling fresher for the next ...
How to Measure Intensity without Relying on Pace
Runners focus on pace because it is theoretically and easy to measure. However, from a physiological standpoint, pace does not always provide the most reliable training metric. Conditions such as humidity, heat, and high altitude all affect pace. If it’s summer, you are traveling, or you are returning from time off, it’s best to disregard pace as a primary metric and measure intensity without relying on pace. There is no perfect calculator for adjusting pace in conditions. Some runners fare ...
Weekly Workouts: Relaxed Running
Last week I took a big cutback week for no other reason than I could. I was due for one after three weeks of 40+ miles and increased intensity (for me). While we are still abiding by social distance protocols (and always wearing masks), Indiana is in stage four and we were able to have guests stay with us for the holiday weekend. I ran less to enjoy more time with friends. I also have my eyes on some big fall goals, for which training will ramp up now. I plan to run 31 km for my 31st ...
How to Determine How Many Miles You Should Run Per Week
Running is a skill sport. The more you run, the better of a runner you become. Up until a certain point, running more miles per week will make you a better runner. But how do you know what that point is? How many miles should you run per week? First, it is vital to recognize individual variations. Factors including genetics, injury background and risk, training background, work and life stress and schedules, gender, medical conditions, sleep, and nutrition must be ...
Weekly Workouts: Enjoy the Process
Last week's workouts continued the steady build of the past several months. Forty-mile weeks feel comfortable now, so I am ramping up long runs and intensity. Whether or not fall races happen (so far, Indy is still scheduled to proceed), I'm enjoying this base-building process - even right now, when the process involves 5 AM alarms to beat the summer heat. Meanwhile, when I'm not running or coaching, I'm chasing around a very mobile baby. Isla learned how to crawl up the stairs and is ...
How to Become a Stronger Hill Runner
You don't need to tell a runner that it's basic physics that running up a hill will feel harder than running on flat ground. Hills are the reason why races such as the Boston Marathon are notoriously tough. Despite the intrinsic challenge of running hills, you don't have to resign yourself to being slow on the hills. These tips will help you become a stronger hill runner - running faster up hills while expending less energy. Becoming a stronger hill runner is the result of improving ...