This is what we do.
If you are in the final months before your key A race, then you are probably in or getting ready to start the build (a.k.a. specific preparation) period. (Not sure what I mean by a build/specific prep period? Check out our post about the principles of periodization.) During the build period, the main focus is[…]
Our bodies, regardless of how fit we are, have a limited ability to tolerate increases in core temperature. The research suggests that as our core body temperature reaches or exceeds about 103 degrees Fahrenheit (39.5 celsius), our bodies will fatigue, our pace will slow, our rate of perceived exertion will increase, and we risk heat exhaustion[…]
I received a text message from a prospective client asking, “If I want to average a 9 minute mile for a half-marathon, what pace should my tempo runs be?” In the log of one of our athletes, I read this post-activity comment, “My pace isn’t what I would like, but my HR was in the[…]
By Coach Maria Simone Back in 2008, I ran my first ultramarathon, the PHUNT 50k in Elkton, MD, only to wake the next morning to a sharp pain along the outside of my knee, and at the base of my hip joint. The pain made it impossible to run. Following seven weeks of no running,[…]
Do you remember a time when you exercised simply for your health? Maybe you went to the gym and did whatever felt right for the day. Maybe you ran a few miles several times a week. Maybe you took group classes to push yourself and stay motivated. There is no doubt that exercise, performed[…]
I saw her orange Newton sneakers first; then I looked up, and saw her face. I took a look at the clock – 1:50 and change and just yards to go. She was going to do it! All along, I had told Courtney, one of our athletes and my dear friend for many years, that[…]
This is the second in a two-part series focusing on tapering and recovery. In part one, we discussed the basics of tapering, which is a specific type of recovery. In this post, we will talk more generally about recovery strategies for day-to-day training and racing, as well as the various stressors of life, such as[…]
The taper is a period of training that includes a reduction in volume to allow the body to adapt to the previous periods of training stress. Tapers vary based on race distance, weekly training volume and intensity, race goals, and coaching philosophy. So, it is challenging to provide a one-size-fits-all answer to the taper question.[…]
Cross-training is an important addition to your training plan–especially for single-sport athletes such as runners. The role of cross-training becomes even more important if you are injured or have a physical limiter that makes the repetitive motion and impact of running painful and potentially harmful. That being said, as we noted in a previous post,[…]
“How can an athlete best protect the joints while training?” This is a great question – and one that comes up quite frequently. Our joints are those areas where bones come together, which may be cushioned by cartilage, and supported by muscles, ligaments, and tendons (depending upon the type of joint). Regardless of the type[…]
