How to Do 8-Second Uphill Sprints

In the past, I’ve recommended that multisport athletes do short 8-10 second uphill sprints.  It’s part of my general training program and overall philosophy towards training.  Jason Fitzgerald over at Strength Running just put together a post and a video that describes how to do hill sprints.  My comments after the break. Continue reading

An Amazing Workout: Some More Thoughts on Lactate Clearance and Tempo Efforts

A few days back, I had an amazing ride on my favorite course in Carnation, Washington.  It’s a 12-mile loop that takes me just under 30 minutes to complete– but time isn’t the important number to me.  It’s all about watts.  I repeat it twice (2 x 30min). Even though I was tired going into the ride, I blew away my PRs.  Here’s what happened, why I think it happened, and how you might be able to use some of this training goodness for your aging body. Continue reading

Lactate Clearance Intervals, MCT-1, Arrhythmias, and Why You Need Speed

EKG ImageA few weeks ago, I did some very short, high-intensity sprints in the middle of a zone two bike ride.  The sprints left me feeling exhausted far more than they should have, so I thought it was probably a good idea to do two things: get some more low-intensity aerobic training in and to simultaneously work on some really high intensity interval work.  This post explains why this might not be a bad idea after a couple of weeks of hard racing.

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Hip Flexors, Poor Knee Lift, and the 90 Strides a Minute Myth

Let me say right up front that I really like Inform Running.  In fact, having regular access to their facilities and brain power in the U.K. is probably the only thing that could make me want to live in a place with weather that is even more miserable than my home of Seattle.  Today, they took on the Pose (and by association, the Chi) running methods.  I’m so glad that they did– someone has to dispel the myth that there is one perfect running form for everyone.  But, in typical Inform Running style, they did it with some real hidden gems that might help a lot of folks gain better running form.  Here are two key lessons from their excellent post earlier today.

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Muscle Tension and Restoring “Pop” to Your Running

Over the summer, I’ve been filling in as the track coach for my team’s track workouts.  Every now and again, I have been adding in plyometrics, which I think are pretty essential for distance running.  I usually get some skeptical looks (particularly from the Ironman crowd) so I thought I would explain my thinking and also talk about my views about how to use plyometrics to get free speed in your running.

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The Joys of Running Super Slow

Right now, I’m in a cycling build.  But that means that I still run easily just about every day.  Perhaps “easy” is an overstatement– these runs are positively lackadaisical.  I think my pace topped out at about 12:00 or 13:00 a mile (which is almost half my running pace in a 10K race).  All of this is fine by me because I’ve learned how to run slow to great effect.

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