Madison Mini Race Report. 100/111/114

I’ve mentioned that I have been coaching three boys to run the Madison Mini Marathon half.  I even went so far as to say they were totally nailing their training. So I am a few steps ahead of elated to tell you that they nailed it, and even placed in their age group. Here is how it went down: Related PostsMadison, WI – Komen Race for the Cure: A Race Report more » Read more

Want a Strong Core? Think Beyond the Plank!

Can you hold a plank for more than a minute? Do you diligently hit the mat for your daily dose of core work before or after every run? If you answered yes to either of these questions, you might want to consider trading in some of your planking time for some good old strength and power work. Open any running magazine and you’re sure to find at least one article extolling the more » Read more

Ginkgo’s Training Log 8.24.14

This week was all about going outside of my comfort zone. Not necessarily in miles run. Not necessarily in pushing my pace or getting on the track to do intervals. Rather, to begin making running more ‘social’ again and check in on the reality of why I am doing it. I have to be honest with myself and make sure I’m not becoming a running machine simply to maintain a more » Read more

Race Report Trifecta

I had one goal for this summer’s races – win my AG in every race I entered. My B goal was to place in the top 3 of every race. Knowing I would be racing closer to home, and in somewhat smallish races boosted my confidence that I would be able to achieve what I set out to do. Mission accomplished!  Three times over! Related PostsRace Recaps: Bolder Boulder and Superday more » Read more

Tiered Goal Setting for Workout Success

Whether the goal is to finish the race or to PR, we train to earn results, and it’s easy to feel like the stakes are high on certain goals.   But hey, life happens, and when it gets in the way of a runner meeting her own expectations for herself, that goal-driven inclination can backfire.  It can be oh-so disappointing to miss the mark. Coming back from a long drought after more » Read more

Intro to Intervals

As an “adult-onset” competitive runner (to borrow Salty’s phrase), I am admittedly a newbie in regard to the best use of interval running to achieve specific adaptations leading to performance gains.  Every coach has their favorite interval workouts, and the intricacies of each involve targeting specific physiologic effects I am only just starting to understand.  However, I recently completed USA Track & Field Level One Coaching School, and the introduction more » Read more

How Not to Run a Marathon Infographic

Hey Salty Runners! Recently the folks at Pro-Form (the treadmill company) contacted us and asked us to share an infographic of theirs with you.  We get a lot of requests for sponsored posts and turn most of them away because we think their products aren’t relevant to you, our audience, or because they don’t want us to tell you they’re sponsored (what are they hiding?).  So why are we running more » Read more

Acclimate to Summer Heat to Improve Performance in Fall Races

Most runners loathe running in the heat.  Don’t even talk to us about humidity.  It sucks.  We hate it.  We do everything we can do avoid it.  With very few exceptions, the only runners I know who enjoy the heat are short distance runners (5k and under).  Above that distance, most of us cringe (and complain excessively) when we see a weather forecast with warm summer temps and thick summer more » Read more