My cardiovascular conditioning has been on a steady decline since Grindstone last October. It wouldn’t normally be a concern as I don’t plan on running any races in the near future, but the lack of cardiovascular fitness is beginning to affect jiu jitsu and boxing training. I’m planning on entering a local tournament in October, so it might be a good idea to do some sort of cardio training. If I spar for more than about 10 minutes, […]
Given hot weather is upon us, it’s time to talk about water. Specifically… finding water. If you’re out on the trail and run out of water, the situation can go downhill quickly. Knowing where water sources can be found can, minimally, save your run. It could also potentially save your life.
I don’t have the time today to write an entire blog post, so I’m just cutting and pasting an excerpt from the Squirrel Wipe book.
Back when I started running ultras, the consumption of supplemental electrolytes was more or less a given. If you were runnign long, you needed to be consuming a product like !S Caps, Salt Sticks, or good ‘ole rock salt. The logic made sense- you lost salt via sweat. When combined with water consumption, runners risked hyponatremia.
I would take one S! Cap about every hour or so depending on temperature. My sweat would get saltier and […]
Here’s what we know:
Running long distances is fatiguing
Different shoes slightly change the biomechanics of running form
Changing biomechanics slightly changes how the body works, including changing stress on various body parts and possibly changing muscle activation patterns (Pete Larson and Bill Katovsky discuss this in “Tread Lightly“)
Here’s what we can assume:
Changing biomechanics will provide relief for fatigued muscles
In long races, it may be advantageous to change shoes. The key- they must be […]
I spend A LOT of time on running forums… far more than I would like to admit. Different forums have different atmospheres. Some focus on sharing experiences. A few talk about gear. Others discuss the scientific side of running. A few others are nothing more than a bunch of antagonists trying to one-up each other.
All share one thing in common- lots of advice is tossed out.
This sharing of advice results in a strange double-edged […]
Yesterday I wrote about fasting as a method of training. Learning to eat before and during the run is another useful training technique.
Before I get to the details, I should note this training really only applies to ultrarunners. Most people should be able to run anything up to about 18-20 miles without any food. Even a marathon would require very little food, if any at all. Once you pass that marathon threshold, food becomes increasingly […]
Many of my ultra friends have started experimenting with low heart rate training. The technique is based on the idea that we can train our body to run faster while remaining in an aerobic zone (burning fat versus carbs as a primary fuel). Many people have had success with the method. I’ve played around with the idea, but found the long, slow running to be too boring. It took the fun out of running.
For years, I’ve […]
A few days ago I posted about my first tempo run in a few years. The response in the comments forum discussions was interesting. Quite a few people expressed surprise I was doing an hour-long tempo run. Several people recommended alternatives that involved either slower or shorter distances.
I thought the runs were rather modest. The first run averaged a 7:44 pace (7.76 miles) with an average heart rate of 164 (85% of max). My fast […]