I’m in the midst of reading Nutrient Timing for Peak Performance by Heidi Skolnik and Andrea Chernu. The beginning of this book covers the basics around balancing protein, fat and carbohydrates. That’s a gross oversimplification, but what’s helpful about this book is that it’s actually for athletes in training; not just another all-purpose nutrition guide. [...]
Archive for the ‘Training’ Category
10 Kato PR: 38:18
I set a road personal record (PR) in the Memorial Day 10 Kato (10K) on Monday. My average pace per mile worked out to be about 6:10 with the following splits: 6:02, 6:11, 6:20, 5:45, 6:24, 6:27. The fourth mile was straight downhill. And the last two miles were back up–an excellent test of strength. [...]
Striders = Good Leg Turnover
Whenever I start a workout I usually tell myself that I’ll run a few striders when I’m done. Striders, or leg speed drills, teach runners how to run more efficiently. Each one lasts about 10 to 15 seconds, which is not really enough time for acidosis to take hold. (That’s a good thing!) Some coaches [...]
Mixing cement: endurance, strength and speed
How is training track athletes for middle distance and distance events like mixing cement? First, lets better define the three main energy systems. (My own formulation of these concepts are owed in a large part to Daniels’ Running Formula, 2nd Edition.) By endurance, I mean workouts that increase aerobic capacity…with paces approaching sub-threshold, or paces [...]
First race of the season and starting to cultivate different energy systems
I finished my first race of the season on Saturday; the Fountain Lake Five (the actual distance is more like 5.1 miles) here in Albert Lea, Minnesota. My time: 31:19. My place: 3rd overall and 1st in my age division (which was actually 2nd in my age division because the overall winner was my age). [...]
Speed work and the benefits of minimal footwear
Yesterday I did a moderated speed workout on the track with the kids. We did four sets of 2 x (200m run with 200m jog) + 400m run with 400m jog. With the jogging and running portions of the workout added together, each set equals one mile. When the boys were done, I did one [...]
On not running every day…
For a casual runner like myself, it is simply not practical to expect that I’m going to run six days a week every week during the season. It’s easy to get frustrated by this fact, but I’ve started to look at my training differently. Since December 9, I’ve run 63 workouts for a total of [...]