Posts

QT: Raise Your Floor to Raise Your Ceiling; Why 15 is My New 10


What are your biggest, most outlandish, running goals?

You probably know my two big running goals, since I talk about them often.

But in case you need a reminder or are new to my corner of the internet, my two big running goals are to run a marathon in each state and to qualify for Boston.

My two goals have different requirements for success. One is all about longevity while the other is centered around performance.

Provided I keep running for the next 30-50 years, which is the plan, in theory running a marathon in every state shouldn’t be that difficult.

But qualifying for Boston? That is a goal that is going to require me to get substantially faster than I am right now of the marathon distance.

And the only way for that to happen is to raise the ceiling of my fitness. Read more

Starting Too Fast Equals Boom

QT: How to Avoid Blowing Up Mid-Race After Starting Too Fast


Starting too fast during a race is something that can happen to even the most seasoned runner if he or she is not careful.

Shoot, it happens me even when I’m trying to be careful more often than I’d like to admit.

Surely I’m not the only one guilty of starting a race too fast and then blowing up before the finish, am I?

Starting Too Fast Equals Boom Read more

What Constitutes a Proper Warm Up for a Race? (with Video)

A while back, I talked about the importance of a warm up before running a race.

But what exactly constitutes a proper warm up? Because at a lot of races I see people that think they are doing the right things to get themselves ready for the race, when that actually is not the case at all.

A Proper Warm Up Should…

  • Increase Your Heart Rate. If you’re going to want to run hard from the start of the race, no matter the distance, having your heart already thumping is a good thing. You’ll place less strain on your ticker if you bring your heart rate up a little bit before the race starts.
  • Loosen Your Muscles/Tendons. Cold muscles don’t work as well as warm ones. That’s just a fact. Cold muscles don’t produce as much force (so you won’t be able to run as fast) and are more likely to strain/tear (increased risk of injury) than warm muscles.
  • Move Your Joints Through a Full Range of Motion. The harder you’re going to run, the more motion you’re going to need in your hips, knees, and ankles.

The Most Common Mistake

If I had a dollar from every person I’ve seen before a race performing static stretches on their muscles, I wouldn’t be a millionaire but I’d definitely have a lot more cushion in my bank account.

Y’all, don’t hold your stretches before a race/hard workout!

This will actually decrease your performance, by decreasing the amount of elasticity in your muscles.

If you hold those stretches before a race, you’re decreasing the amount of force those muscles are able to exert (in the short term) which is going to result in you not be able to run as fast.

Yes, stretching is important. Just save it for after the race.

What are Your Thoughts on Warming Up Before a Race? Do You Have a Routine that You Follow? Share it Below!

Cheers Mate!

Quick Tip: Running and Taking Walk Breaks…


This is a loaded topic, I know. So let’s get right down to business and talk walk breaks.

Are they good? Are they bad? Should run/walkers be chastised?

Like I said, it’s a loaded topic.

Can We Be Real for a Minute?

Most runners have had to take walk breaks during a run/race at some point.

That’s just a fact.

Even those of us that hate taking walk breaks, and feel almost like we are cheating if we stop to walk/rest during a race, have taken one during a long run/race.

So before you get all high and mighty on those who use the run/walk method for their training and racing strategy, I just wanted to point that out.

The Truth About Walk Breaks

The Truth About Walk Breaks

Why the Angst About Walk Breaks?

I wish I had a good answer for this question.

There are some in the running community that do believe that stopping to walk during a race does make you less of a runner and that you are somehow less deserving of calling yourself a half marathoner/marathoner/ultra marathoner if you walk during a race.

Really?

I just can’t wrap my head around this logic, especially when some of the guests that I’ve had on the show in the past have run some times that I would love to be able to run while taking strategic walk breaks during their races. (Specifically, Bruce Van Horn and Tim Price)

My Take on Walk Breaks

I’m in the camp that says you do what you need to do for your training/racing, but when it comes to my own training and racing I hate taking unscheduled walk breaks. It makes me feel like I didn’t do enough training to be ready for the race I’m running.

 

But here’s the thing, I strategically stop to walk during just about every race I run. If I’m in a race where I’m going to take in fluids along the way, I’m going to walk through the aid station to avoid spilling water/Gatorade on myself and/or choking while trying to drink on the run.

So what makes what I do different from someone that runs for 5 minutes and walks for 30 seconds? Or walks for 30 seconds after every mile? Or runs 1 minute and walks 1 minute?

Nothing really. I’ve got my strategy and they’ve got theirs.

At the end of the day, you do what you need to do to get to the finish line and I’ll do the same.

And once we get there, let’s have a beer and shoot the shit for a bit after congratulating each other on a job well done.

Cheers Mate!

Cheers Mate!

Where Do You Stand on Walk Breaks? All In? Not a Fan? Straddling the Fence with Me?

It's OK to Walk

Sometimes You’ve Got to Accept That It’s OK to Walk

One of my favorite aspect of being an Altra Ambassador is getting to know so many amazing runners through the ambassador FB page. Every time I hear about the things they are doing, I always question why Altra would pick me to represent their brand in the same space as these truly amazing runners.

Recently, one of my fellow ambassadors Arianne Brown posted an article that she wrote that was published on The Spectrum (A Gannett Company) that really spoke to me.

So much so, that I wanted to share it with you guys. Enjoy.

Don’t Be Discouraged When Run Becomes a Walk

It's OK to Walk

Photo Credit: Lori Burlison

Read more