Control the pace. Always. The Kenyans run in groups, with a senior member of the group dictating the pace of the run. No one is allowed to pick up the pace on his or her own. Everything is controlled. This is a difficult concept for most runners to understand. When I was in college, there …
The road leading to my home in Iten, Kenya. 60-minute run today at 7,900 feet altitude to start the new week. Happy Monday! I have spent my entire adult life doing things to distinguish myself and the work I do from others in the industry. I often ask myself why. Others don’t do that. …
If you do a hard workout on Tuesday, when should you do the next one? Where you place each workout in a training program matters. If you do a hard workout when your body is still in a state of shock from the initial stressor, greater fatigue will result, and it will take longer to …
It took only 21 years to do another triathlon, and I got it done along the beautiful Mission Bay of San Diego, California! Stats: 103rd place overall. 20th place overall for 5K run (seems my swim and bike need work). 10th place in midlife crisis age division (only 3 seconds from 8th). 2nd fastest in …
One of the main things that causes fatigue in a marathon is low blood glucose. Once your carbohydrate (glucose) fuel tank is empty, your pace slows down. A big tip to help your marathon is to do whatever you can to maintain blood glucose level during the race. While fat can be used to provide …
Secret #1: Train smart. Learn how to optimize your training and train at more effective levels of effort. Run as slow as possible to meet the purpose of each workout, so that you obtain the greatest benefit while incurring the least amount of stress. Progress at the right rate, never increasing the volume, intensity, or …
Although you may be tempted to try to run faster when doing the same workout you did last week or the week before, your fitness improves by progressively increasing the amount of training done at a specific pace, not by trying to force the pace to get faster by running faster workouts. In research I …
I attended a high school known for its swimmers. They were the best in the country, and some of them competed in the Olympics. Before championship swim meets, I could overhear amusing discussions in the hallways about “shaving down” and “tapering” in an attempt to swim faster. As a member of the cross-country and track …
Imagine that you’re sitting in an empty room at a table with a plate of cookies and are told you can have one cookie now or two cookies later. Which option would you choose? Such a scenario was used in the 1960s and 1970s by psychologist Walter Mischel and his colleagues at Stanford University to …
Breathe In Through Your Nose and Out Through Your Mouth There’s no evidence that you must breathe air in through your nose when running and breathe air out through your mouth. Breathe however makes you feel most comfortable. Breathing Through Your Nose Increases the Amount of Oxygen You Take In You don’t inhale more oxygen …