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If you’re lacking confidence in your running You feel “slow” Then do this It sounds counterintuitive, but go even slower Don’t try to keep a certain pace Focus on your heart rate Keep it below 70% of your maximum “I’m just keeping my heart rate low” Tell yourself that. Because

A harsh reality of running is that if you want to maximize your potential, you need to train hard and run a lot of miles. It’s going to break your body down to some degree. That’s why strength training is so important. It builds you back up. I go to the gym 3 times a week not

My philosophy is “train everything” but understand the different adaptations you’re targeting and the fatigue cost involved (via lactate) Short hill sprints target neuromuscular power and running economy. Minimal lactate produced. Good for building/maintaining top end speed.

Long run:walk in the late afternoon. Keeping these as easy as possible. Even walked all the hills this time. Thought I had brought enough fluids…wrong. So turned into a run:walk:drink at water fountains the last 30 minutes.

If it makes you feel good to pass other people in your interval workouts and your races. I’m the same. If it makes you feel bad to have other people pass you on your easy runs. We aren’t the same. Run slow most of the time Run fast when it matters It’s the perfect pairing

Another way of framing this… If you aren’t content to take it easy on your easy days, then it means you aren’t pushing hard enough on your hard days The best results come from lots of volume at a low intensity & occasional high quality efforts. Don’t get stuck in the middle.

Some thoughts on training at a high dew point 1- Get your work in whenever, however. Run at 9pm, run on the treadmill, whatever works for you. I like doing more cycling in the summer. I avoid exercising outside in peak UV hours, just my preference. 2- You’ll make adaptations

Great book if you want to learn how to heal your body through strength training. This plus reading Steven Low’s “Overcoming Tendonitis” were a paradigm shift in how I viewed running injuries.

I enjoy mapping out my own training plans. Everything makes perfect sense, until it doesn’t. I always find it difficult to let go of what I had originally planned. Because a tight muscle means I should rethink that interval workout, or run fewer miles that week with some extra

This is an extreme example, but Tokyo (especially within the Yamanote line) is really cramped. It feels like you’re fighting for inches of space everywhere: trains, stores, etc. It’s a wonderful city for many reasons, but this is one of the not great things.

Friendly reminder that while running is great, not every run will feel great. Especially at certain times of the year. Grinding through tough days is where you find the reward. Fast races are built on the runs you didn’t want to do, but did anyways. Slow down, walk. It helps!

Common problem. It’s not easy to balance running and lifting. A couple thoughts.. 1- Dose is key. You need to lift just hard enough to get a stimulus without overdoing it and getting bad DOMS. Something like one set of 6-10 RM with 1-2 reps in reserve works well for compound

Easy 10k loop this afternoon. Felt pretty decent today. Professional jogger effort. Saving the legs for tomorrow nights workout, it’s gonna hurt.

You can run a strong marathon if you do a lot of easy miles and long runs & race at a sustainable intensity. Many recreational runners 1) don’t do enough low heart rate training and 2) go out too fast in their marathons

Going from zero to 20 miles a week is where it starts. At a 12:00/mile easy pace, that’s a very doable 4 hours of running per week. Make one of those runs 90 minutes, add strides and/or hill sprints to the others. Maintain this for a few months and you’ll be cooking 🚀

If walking gets your heart rate above 50% of your max - especially past 60% - then walking alone is a sufficient aerobic stimulus. That doesn’t mean you should only walk or never run. Of course you should run too. But physiologically, that’s the reality as I see it.

Simple workout First, run a one mile time trial. Divide that time by 4. That’s your 400m interval pace, but a couple seconds faster. For example, if you run a 6:30 mile, your 400m splits should be roughly 1:35-1:37. Do a 400m repeats workout •Make your rest time around

40 min threshold workout with the running club tonight. Yoyogi Park was crowded, so lots of weaving around walkers and other runners. Hard but fun workout. Was able to finish strong and not melt in the heat this time. Feeling good!