What Are Junk Miles?

Whether we run 100 mile weeks or 35 mile weeks, we run a lot and when we run we believe that every mile, in fact every step, is in furtherance of our goal to become faster. Is it possible that some of the miles we run are doing us no good or worse, *gasp* making us slower? Could you, yes YOU, be logging junk miles? If you’ve read enough about running more » Read more

Basil’s Training Log – 10.26.14

The last two weeks have been tough both from a life and training standpoint, but things are looking up on all fronts. The longer I go without being able to run the more aware I become of how much I rely on running to help me deal with anxiety and relieve stress. I’ve missed it so much in the past five weeks, and it will take a good deal of more » Read more

Going Big: Jasmine’s Columbus Marathon Race Report

The Columbus Marathon was one of those days where everything came together. Before I go any further, I have to say: thank you to everyone who sets a good example, sets the bar high, and encourages [formerly] relativity average runners like me to work for big dreams. I will never be as fast as many of you, but you inspire me to work really hard to try to be as more » Read more

Salty Book Reviews: 80/20 Running and Build Your Running Body

Running and reading are two of my passions, and reading about running makes me one happy Salty!  My two latest reads are 80/20 Running by Matt Fitzgerald and Build Your Running Body by Pete Magill, Thomas Schwartz, and Melissa Breyer; both are well worth your time (and money if you buy them). Here’s a sneak peak and short review of each one, just to whet your reading appetite. 80/20 Running more » Read more

How to Spectate at a Cross Country Meet

We’re right in the middle of October, which means it’s time for pumpkin spice cross country everything! If you’ve never ventured off the roads, cross-country will wow you. The scenery, the toughness and the team work all make cross country a very special form of running. And for those of you Salty readers who first began your running career as a member of a cross country team, going back out more » Read more

7 Habits of Highly Effective Runners

I often run first thing in the morning and it’s on these morning runs, half awake with my heart pumping through the head-lamp-and-star-lighted streets that I start deep-thinking. The other day, I was running down a big hill and started thinking about some of my running friends who have achieved some seriously huge goals. Many of them were successful despite significant setbacks.  And then I started wondering what they do more » Read more

Coriander’s Training Log: 10.5.14

Yes, I’m actually posting a training log! It’s been so long, I can’t even remember the last time I wrote one, sorry. This week ended another training cycle for me. I’m off to Pennsylvania for the Oil Creek 100K on Saturday. I’ve attempted this race and distance before two years ago, but quit at mile 23 with a knee injury. This weekend’s race has been two years in the making more » Read more

Molasses Training Log – 10.5.14

I have to say it was a good week. I got in four runs and two cross trainings, and I’m feeling like I am back to the point where if I skip more than a day I am pretty miserable. I’m also back to the point where I’m making time to “get a quick run in” even if I know I don’t have the time to fit in a quality workout. It more » Read more

Everything Every Runner Needs to Know about Jack Daniels

Today We’re talking about Dr. Jack Daniels, the man named “World’s Best Coach” by Runner’s World magazine. Daniels was a swimmer and shooter before he was groomed to compete in modern pentathlon bringing home medals in the 1956 and 1960 Olympics. But his mark on the world of running came after he went on to study exercise physiology and conducted the research that modernized middle and distance running training. His book Daniels’ Running Formula more » Read more

My Best Running Buddy: The Podcast

Do you ever wish that you could run with a really smart, funny friend who could take your mind off long, tedious, and sometimes painful miles, and who would keep you company on even the most inconveniently-timed runs? Do you like learning new things?  Do you ever have trouble tearing yourself away from a good story you’re reading or watching to get out the door for a run?  Do you more » Read more

Molasses Training Log 9.28.14

Oh my gosh what a crazy week! I may not have run much, but you definitely can’t say I didn’t get a mental and physical workout. It was one of those weeks when you’re burning the candle at both ends – I had one HUGE presentation to a Board of Directors to wrap up a really awesome project that I’ve been working on since 2008, and then another surprise presentation more » Read more

Time for Tempo Runs!

Whether you’re a seasoned competitor or a newbie to implementing structured training, a regular tempo run should be a staple workout. If you follow the Salty training logs, you’ve probably noticed them pop up often in our weekly recaps. But not all tempos are equal. Some of us do long tempos and some do short tempo intervals. Some of us run 15k-10 mile race pace or faster and others run more » Read more

Find Your Fitness: Time Trials

With fall racing season now in full swing, many of us are ramping up our workouts accordingly.  But when your training plan calls for you to run at 1-mile pace, or 3K pace, or 30 seconds faster than 5K race pace, what does this translate to for you, especially if you’ve never run a race at that distance? Time trials might just be the tool you need to establish a more » Read more

Achieve the Perfect Long Run for Your Marathon or Half Marathon!

It’s been a while since we’ve visited the long run, and since many of us are getting into fall racing season it’s time! Most of us know long runs are important, but we also have some newbies among us who need a little background on the fundamentals of good half and full marathon training. Weather you’ve run a bazillion of them or are sweating about your first, this post is more » Read more

Lemongrass’ Training Log: 09.08.14

Have you ever had one of those weeks where everything fell apart? This was that week for me. The wheels just fell off my metaphorical bus of life. This included our daycare lady cancelling mere moments before school began, leaving me without care for my 19 month old and three-year-old and the tile in the bathroom breaking, revealing years of moldy, water damaged wood. All of this, needless to say, more » Read more