Training

Am I ready to go the distance? 4 Areas to consider before you sign up for your first Ironman Triathlon

There is a progression of goals in triathlon that usually revolves around two questions: How fast can I go? How far can I go? Since we’ve covered the first question in a previous post, let’s think about the second question, specifically as it relates to an ironman triathlon. If you are a triathlete, this question is[…]

How frequently can I race? 6 tips for setting up your race calendar

There can be no doubt about it: Racing is fun. And, like most things we enjoy: we want to do it. A. Lot. But, as with all things in life, moderation can be important. Too much racing can wind up being not much fun at all, leading to lackluster performance, burnout, and even injury. None[…]

How much is enough? How do I know how much to train?

“How much should I train each week?” This is one of the most frequent questions we get. Our answer is always the same. “It depends.” Total, weekly and daily training volume depends upon several factors: the type and length of races in which an athlete hopes to compete, the period of the yearly training cycle, the goals of a[…]

Unlock your speed: Train three elements of aerobic capacity

Professional athletes and those speedsters in our age group may leave us wondering: why are some people so fast?  Assuming your endurance base is set, speed comes primarily from developing three physiological elements: 1) VO2max, 2) lactate threshold, and 3) economy. The bad news: our ability across these three factors is due to genetics – at least[…]

Build to a Better Race Day: Specificity, Intensity & Recovery

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[…]

Keep your core cool: Tips for heat acclimation

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[…]

Change of Pace: Focus on Effort

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[…]

Specificity Training: What’s the purpose of your workout?

  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[…]

Cross Training Options for Runners

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,[…]

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