When race day temperatures spike into the mid-70s or higher, your entire approach to the race changes. Racing in the heat presents a whole host of challenges: core temperature regulation, hydration, higher perception of effort, and higher heart rate. You simply cannot race the same in hot weather as you can in ideal conditions. That does not mean you are doomed to have a bad race. You can still race your best for that day, with these tips for racing in the heat. Acclimation and heat tolerance ...
Mile Markers: Summertime Cold
Last week marked 26 weeks of pregnancy. I needed more rest last week, due in part to the dreaded pregnancy cold. Ryan was sick early in the week, and it hit me over the weekend. I scaled down my mileage as a result and slept more. Between a lower immune system and the constant temperature swings, it was only a matter of time before I caught a cold. I did discover a fantastic piece of gear this week. I started to need some support, especially with the round ligament pain that randomly pops up. ...
Stability Ball Core Workout for Runners
Most runners and coaches know that strength training is essential for runners. Strength training reduces injury risk, improves power output, and increases fatigue resistance. Core work is one aspect of strength training (although not the only aspect) - and certainly one of the most popular for runners. This stability ball core workout is one way to incorporate core work into your larger strength training regimen. Core Work Inproves Your Stability Your core is composed of the ...
Mile Markers: No Such Thing as Normal
Last week, Ryan and I binged through the BBC/Amazon series "Good Omens." In the show, one of the characters quipped that "normal weather for the time of year isn't normal." After weeks of thunderstorms, we finally had "normal," beautiful weather. I ran through temperatures in the mid-50s to low 60s, with clear skies and a gentle breeze, for most of my runs. That alone made it a good week of running. There also isn't such a thing as normal running during pregnancy. Some days I'll ...
The Important “Little Things” in Training
The big things - weekly mileage, hard workouts, long runs, and easy runs done consistently and progressively - do matter. You need those in order to train well. However, the little things matter as well, especially when done consistently. These little things typically focus on recovery and overall well-being - both of which are vital for making you a faster, stronger, better runner. With training for fall races starting over the next few weeks, it's worth focusing on the little things ...
How Far Should You Run Before a Marathon?
Marathon training has many nuances, but one of the most common questions is also one of the most basic. How far should you run before a marathon? What’s the longest long run you need to do in order to finish, PR, or qualify for Boston? If you look at popular training methods, you will receive answers ranging from 16 miles (Hansons) to 26 miles (Galloway). Other plans follow the framework that a long run should not comprise more than 25% of the overall weekly mileage nor exceed three hours in ...