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Very long training runs… a chance to experiment and test gear

Jul 1, 2010 | 6 Comments

I’m about three hours from embarking on what may be the second longest run of my life.  Mark Robillard, Jesse Scott, Jeremiah Cataldo, and I are planning on running the length of the Kal-Haven trail in Southwest Michigan.  If everything goes according to plan, the run should be about 67-68 miles.  It’s a run that defies conventional wisdom… but is should be a fun adventure.

 This long run will give me the opportunity to test some ideas I’ve been playing with […]


Tapering for the Seaway 15K, a Barefoot Running Book Giveaway, and The Barefoot Running Book pdf

Jun 25, 2010 | 23 Comments


Today is my official taper day for the Muskegon Chronicle Seaway 15K, a local road race here in West Michigan.  This is not a goal race, hence the one day taper.  

As much as I would like to set a PR at the race, it is unlikely.  I believe my best time was 1:03:50 in 2008.  My goal for tomorrow will be to finish under 1:07.  We’ll see how it goes.

Since this is not a goal race, the taper […]


Hill Training… Gotta Love It!

Jun 23, 2010 | 9 Comments

Today I completed my first truly difficult hill workout.  As much as I complain about the lack of trails in West Michigan, I am fortunate to have access to the Lake Michigan shoreline.  Specifically, I have access to sand dunes.  Sweet, sweet sand dunes.  

For those of you that ever have the opportunity to visit Grand Haven, Michigan, you have to run Five Mile Hill a few times.  It is located near the State Park.  The paved hill is one of […]


Ad Hoc Ultramarathon Training

Jun 22, 2010 | 4 Comments

I started reading Run Like a Mother: How to Get Moving–and Not Lose Your Family, Job, or Sanity by Sarah Bowen Shea and Dimity McDowell.  I will be doing a full review soon.  Quickly, I have to say it may be the best beginner running book I’ve read.  I’ll save details for the full review, but it is really good.

Anyway, Sarah and Dimity discuss training plans at some point.  This discussion lead me to a self-evaluation of my own […]


Workout of the Day… the advantages of barefoot running

Jun 17, 2010 | 3 Comments

Resiliency to injury is a major benefit to barefoot running.  Once you make a full transition and acclimate your body, you can tolerate some dramatic increases in mileage.  As I accelerate my workouts to prepare for Burning River in July, the ability to avoid injury is critical.  This is my workout routine for the week so far:

Sunday- Rectifier 5K trail race (20:26, 2nd in AG, 10th overall)
Monday- rest day
Tuesday- Five mile trail run + 1 ski hill repeat
Wednesday- Gym workout- […]


Burning River 100 Mile Training: a work in progress

Jun 16, 2010 | 3 Comments

Six weeks.  That’s all I have left before Burning River.  Would I ready if the race were today?  Probably not.  In years’ past, my 100 mile training went like this:

2008- too few miles, too much Crossfit and Crossfit Endurance.
2009- Too many long runs, cross-training was perfect, not enough speed work.

So far this year, I maintained a decent endurance base throughout the winter.  Speed work is okay… I managed a 20:30 or so 5k on trails this last weekend.  About a […]


A 5k training plan for barefoot runners

May 30, 2010 | 2 Comments

I’ve started working on the second edition of my book- “The Barefoot Running Book.”  Among the new information I’m adding will be a section on training plans.  This in an excerpt from that section:

 My Training Plans
Once you complete each of the stages covered in this book, you will be free to run faster and longer.  Many runners run races as a means of increasing their running abilities.  To help you achieve your own running goals, I am including several […]


Overcoming the Grip of Death…

Sep 7, 2009 | 4 Comments

In nineteen days, I will be running my second 100 mile race. The first time around (Burning River) resulted in a DNF. Many lessons were learned. I’m better prepared. I trained harder; I put in more miles. I solved many of the problems that arose the first time around. I have a better food strategy, better anti-chafing plan, better foot care plan, a larger crew with more pacers, and a more realistic expectation of […]