This is what we do.
Variety is an important component to maintaining a healthy and nutrient-dense diet. But, cooking unfamiliar foods can be intimidating. On the other hand, re-introducing foods that we thought we didn’t like as kids or younger adults may not be appealing. Over the course of the past decade, John and I have gradually evolved our eating[…]
You’ve worked hard during the run or triathlon season, and now you are ready to play hard. It’s finally off-season. Good. It’s important to have a break from focused training and racing. But, don’t let the next few weeks or months go by without reflecting on the ways in which you can prepare yourself for an[…]
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 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[…]
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[…]
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,[…]
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[…]
