Spring 2020 includes two marathons for me: One City Marathon, then the Boston Marathon. Periodized training is important when setting an ambitious goal. It’s about building a strong foundation in the gym and with base mileage, then adding different training elements to create a healthy, confident, injury-free running body.

December was a great time for me to add stamina workouts to my training plan. I had spent weeks running mostly easy-pace by RPE (rate of perceived effort). Gym time @ PESfit developed my strength endurance and cleaned up some minor muscle imbalances.

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Pre-run routine

I’m on a mission to educate runners on the importance of consistency and routines to keep them strong and healthy. On that note, I’ve created a 3-page PDF describing the 3-5 minute pre-run routine I’ve utilized over many years. These movements promote blood flow, increase body temperature and respiration rate, and reinforce proper running form.

Easily overlooked, but incredibly important.

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Train Smarter: Program workouts into your GPS watch

Runners love their GPS watches.

As a runner who grew up before the Internet and cell phones were ubiquitous, a Timex Ironman watch  was my high-tech gear .  As a result, I developed a strong awareness of perceived effort and self-awareness during my runs.

Technology can be wonderful guide for more effective training.  Programming workouts into your GPS watch allows you to focus quality training at appropriate intensity (speed, pace, duration, or by perceived effort) by taking over tracking distance, pace, duration.  No need to constantly check your watch, distracting you from engaging with what is important – pace control, breathing rate, perceived effort, and mental focus.

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Digging Out of a Running Slump

There’s not better feeling than a runner’s high; runs feel easy, exhilarating, while riding an endorphin high.  But it’s not just a runner’s high, but an endurance fitness high, one that leaves you feeling happy and confident.

Equally power, yet detrimental to physical and mental well-being is the running slump.  Stagnation, boredom, loss of motivation, and dread are commonly experienced during a slump.  Digging yourself out of a slump can feel like an impossible task. 

And when running is no longer joyful, it’s time for change.

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The Importance of Posture


Bring mindfulness to your posture throughout the day.

  • Are your feet pointed straight forward and parallel to each other, shoulder-width apart, and directly under your hips? 
  • Is your spine and lumbo-pelvic-hip complex neutral?
  • Are your shoulders level and scapulae parallel to each other?
  • Is your head in neutral position?

If not, strive to adopt this position at all times.  In a neutral position, the body is at its most stable.

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Lessons of the Marathon: Course Selection

Running the marathon is the easy part.

Planning, preparing, and performing quality training for 14-18 weeks is the tough part.

Selecting a course – one that closely aligns with your race goal – can make or break the race experience.   Personal preferences – temperature, number of marathon participants, and time of year, among many factors – are important to consider when selecting your next marathon.  Add adequate training time (12-18 weeks for a marathon, dependent on individual) to the list.  And “Just because you can, doesn’t mean you should” applies too.

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Achieve Peak Performance with a Proper Warmup

An appropriate warm up primes your body and mind for upcoming training or competition.

Priming is an important component to training, especially harder effort runs.  Priming prepares the physiological and psychological systems for use or action.  A short 10-15 minute warmup routine primes the body for the demands of harder effort training, such as interval, lactate threshold, or VO2 max training or competition. Continue reading