Consistency Is The Key

I have gone back through my training log for the past nine weeks to search for information about my training. I have found that I have run nine weeks of 70 miles or more each week. This information you can use to get you ready mentally for your next race. It also gives you that added confidence when you know that you have done the work. This week continued that consistency. I ran 75 miles with my longest run being 15 miles. The long run went great. I averaged between 6:45 to 6:50 pace for the entire run. I also went to Wooster, Ohio to train with my coach Matt Woods and his crew of young distance runners on the track. I did 3 miles at 5:20 pace and felt solid. I hoping to put in another 70 mile week in next week.
I had a few emails asking me about heart monitors and are the worth buying? I believe they are. I have used them consistently over the years. They monitor your current condition and they also help you not to over train. Over the next few weeks I will give you some good info on how to use them to help you get into better shape.
Lets start with accuracy and ease of use. In the old days you had to stop and count for 10 seconds to get your HR and half the time you messed up because you counted to fast or slow. With a heart monitor you simply look down at the watch and gives you a very accurate number. The only negative you may get is the weird look some people may give you if you have your shirt off and they see the strap around your chest. I usually gave those people a wink and they would run.
If you have any questions about running you can post them on my Running Forum or Email me. Until next time, have a Great Run.


Starting to Heat Up

The heat is finally back. The temps have been in the mid 80’s and fortunately the humidity is still low. For the next few months I can go out to run with a pair of shorts and shoes. I love this time because you do not have to worry about dressing in layers and it takes lot less time to get ready for a run.
This week I ran 75 miles and felt strong doing it. My long run was 15 miles at a little faster than seven minute pace. I decided to back off on my AT run because of the weather and I ended up running 5 miles at 6:10 pace. I also did a mile repeat workout. I started my first of four repeat miles with a 5:15 mile and ended the workout with a 5:04. There was a two minute and fifteen second rest in between in which I walked around. The workout went great and is definitely a confidence booster.
This weeks question is about eating before a race. I normally wake up about 3 hours before the race and eat two pieces of toast with jelly and water. You need to make sure you eat something that digests easily and contains some carbohydrates. The night before is the most important meal, so make sure you eat good the night before including a lot of pasta. If you have any questions about running you can post them on my Running Forum or Email me. Until next time, have a Great Run.

Triple Knot Your Shoes

Have you ever tripped on your shoe laces? On one of my runs the bow of the shoe lace was bigger than normal and my opposite foot got caught and I bit the dust. I was fortunate that I was not on a busy road because I would of got hit. The spill was not really bad because I caught myself with my hands. I did scrap my hands and the knee though. I tripled knotted the laces and went on to finish the last 9 miles.
I ran 74 miles with my long run of 15 miles. I did 4 x 1 mile repeats between 5:10 and 5:19 with 2:15 rest between the repeats. I also ran a 4 mile anaerobic run at 5:34 pace. This type of run is used to improve your anaerobic threshold and can be kinda tough by yourself.
This week I have a question about on how to avoid blisters on your feet. My best advice is to make sure you get the appropriate pair of socks. Look for a pair moisture wicking socks. These will take the moisture away from your feet and work pretty good. I know of some people that use body glide on their feet and says it works. If you have a blister make sure you you take care of it and you might use something called tough skin to put on the blister. If you have any questions about running you can post them on my Running Forum or Email me. Until next time, have a Great Run.

Backing Off The Intensity.

My running log the week of May 20 with running tips included.
This week I decided to back off on the harder workout which would of been mile repeats. Instead I focused on the long run which was 15 miles and added another mile to my AT run. I ran 6 miles at AT pace and felt ok. My the first 4 were run in 6:15 pace and the last 2 were 6:05 avg. My long run I averaged 7:00 pace and felt strong all the way through it. I backed off the harder workout because I felt a little off from the race and the repeat workout from the last 2 weeks. It’s important to listen to your body because it knows what it needs and not needs.
I have a couple of questions that people emailed in to me that I want to answer. “Is running on a treadmill the same as running outside?” It is very similar except it is doing a little work for you. The treadmill is propelling you forward so you do not need as much force to move your body. Secondly you do not have the resistance you have outside like wind to slow you down.
“When you buy running shoes what do you look for and where do you buy them?” I believe it is important to go to your local running store. You get more attention and they will fit your feet with the right shoes. I do not buy shoes for looks, but instead functionality. Prices will vary, but on the average a quality shoe will cost between $50 to $70.
If you have any questions about running you can post them on my Running Forum or Email me. Until next time, have a Great Run.

Happy Mothers Day

I wanted to start off by saying Happy Mothers Day for all the moms out there. If it was not for my mom I would not be where I am now in my life. It was another successful week. I ran 70 miles for the week and felt good through most of the week. I ran a 5 mile AT run at 6:10 pace and put in a 14 mile long run. I also did 3 x 1 mile repeats on the track with a 3 minute recovery. They were not very fast, but they are not supposed to be right now anyways. I worked a high school track meet on Friday and it was great to see some of my former students run great. It would be great to go back in time and compete, knowing what I know now. The kids ran tough and was impressed with their competitiveness. If you have any questions about running you can post them on my Running Forum or Email me. Until next time, have a Great Run.

Starting Point

Have you ever wanted to lose a few pounds? Well you know that the hardest part is stepping on the scale for the first time and seeing the damage. Instead of wanting to lose weight, I wanted to see my race fitness. That first race out is always the worst, because you do not know where you are with your training. It made it worse when I have not raced since last fall. I ran a 16:39 5k race which is an ok time. My splits were 5:22, 5:24 and 5:15 for the last mile. I was happy that I was able to finish strong. I will take this race and build upon it.
My mileage for the week was 69 miles. I ran a 5 mile AT run on Monday with a 6:10 average. My long run of 14 miles was on Wednesday. The weather has been great recently and I hope it continues. If you have any questions about running you can post them on my Running Forum or Email me. Until next time, have a Great Run.

Mailbag of Questions

Finally, the weather has gotten better in Ohio. I was wondering if spring would ever get here. It’s amazing how great weather can put you into a positive state of mind. I ran 70 miles this week with my long run being 12 miles. The AT run went solid with an average pace of 6:10. The 70 mile mark has always been important to me. I have always felt once I reach this level I can think about racing.
This week I decided to start a mailbag of your running questions. If you watch the video I answer questions about on how to avoid injuries and are sprints after a run a good thing to do. If you have any other questions please feel free to email. Next week my goal is to run 72 miles with a long run of 13. I hope to also start thinking about my racing season coming up. Until next time, have a Great Run.