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Category Archives: coach
Race Cramping: Causes and Prevention
I understand going into this post that a few people will probably disagree with what I have to say. But, I feel it’s important, as someone who coaches others to be more successful distance runners, to break with conventional wisdom when there’s evidence to do so. As I am an evidence-based rationalist to my core, this is one very good example of that. I’d love for this post to lead to some constructive debate, so if you have links to … Continue reading
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How to Run Boston (also, How Most People Get Broken at Boston)
I know that everyone who reads this post that is running the Boston Marathon on Monday has already spent more time than they would care to admit obsessing about the course profile. You’ve probably spent a lot of time focusing on Heartbreak Hill, and in your dreams (if you are running your first Boston), you imagine getting to the base of it and seeing it stretch endlessly beyond the horizon. But Boston requires your focus at a lot of different … Continue reading
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Track Speed for Short Races: To the Pain Locker!
A few weeks back, I posted some key workouts that I like to put in training plans for marathons. The marathon is about control and endurance. Shorter races (5k to 10k) are about running hard and spending some time (or the whole race, if you can stand it) in the pain locker. If you want to be able to race hard, you need to train yourself to run hard and consistently. And if you’re lucky, you might have something left … Continue reading
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Crush Your Goals with the Help of Your Running Community
We all have important running goals – some are lofty like running your first marathon while others are simple like “run at least four days this week.” Usually the big goals are accomplished after weeks or months of achieving your little goals, like running consistently or making sure you do a strength workout twice a week. Running has a cumulative effective and after a few months, you’ll be a lot stronger and faster! It’s fascinating to see which runners regularly … Continue reading
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Breaking Down the Rest Week: the Difference Between Getting Better or Getting Injured Down the Road
Here I am a few days into my rest week following my first ultra (and first trail race since high school cross country). It went, you know, pretty well. If you’ve seen me interact with others after big races, you might have noticed that I am pretty adamant about the importance of taking a rest week after an “A” race…to the point of being downright grouchy about it. I think it’s important. Bottom Line: If you just really raced hard, … Continue reading
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The Coach’s Wish List: Short Memory, Long Outlook
As a coach, I don’t ask for a lot. I’m not worried about the genetic makeup of my athletes, as I think that everyone has the potential to become a better, faster runner with a smart approach. Sure, it would be fun to coach someone to run a 2:20 marathon (or run one myself?), but it’s just as fun to coach someone to run a sub-30 5k for the first time…or even run 3 miles for the first time. This … Continue reading
Posted in coach, motivation, running, training
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Marathon-specific Workouts: Tweaks to Classics for Long Race Success
The marathon gets a lot of focus in running circles, and for good reason. It’s long enough that it requires a different approach than other common race distances. Once you commit to “racing” for over 2 hours (or over 3, or 4), you need physiological endurance, pacing control, and mental toughness. These workouts are intended to work on each of these three aspects, simulating marathon conditions. NOTE: These are much better workouts for experienced runners with a good base built up. … Continue reading
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When to and How to Warm Up for Better Race Performances
What is a really simple thing that a significant proportion of runners skip? Also, what concept has a pretty long history of being misunderstood and poorly approached? The pre-race warm-up. If you’ve put in the training, you have just 2 things between yourself and that PR that you really want: a good warm-up and a smart race. Let’s focus on one of those things in this post. First, we’ll dispel some common misconceptions about warming up, then we’ll talk about … Continue reading
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Running bracketology
Since it’s March, everything needs to be turned into a win-or-go-home tournament competition. Running workouts will be no exception. This bracket helps illustrate that there’s more to running than just a standard, straight-ahead, moderate-pace jog. You can and should be mixing up your workouts to use different muscles and avoid burn-out. Here’s some quick definitions of each type of run. Mile repeats Typically done on a track, these 4-lap intervals are typically run at roughly 10K race pace with 1-3 … Continue reading
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5 Training Rules from Coach Caleb
I get asked what my training philosophy is on a regular basis. My usual response is, “Nothing gimmicky: ‘Don’t Do Anything Stupid.’” That pretty much sums up my approach to my own training and what I try to impart upon my athletes. But that’s really not prescriptive or tremendously helpful for a newcomer to the running scene or to an experienced runner looking for their next breakthrough. Here is a bit of an expanded view of “Don’t Do Anything Stupid.” … Continue reading
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