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

The Perfect Training Log Trap

Training plans are the best. All you have to do is look at the day on the calendar and do what the training plan says. I don’t know about you, but I take a lot of pride in logging week after week of perfect training, nailing all my training plan’s workout paces and weekly mileage goals. I find that the more perfect training weeks I have the more I push more » Read more

Four Workouts to Help Build Mental Toughness

Of course it’s important for us runners to be physically strong, but anyone who has run an endurance race knows that there comes a point when your mind does the heavy lifting.  When your legs are tired and your body aches and your brain starts to give up, the key to saving a challenging race is what you do mentally to push through the pain and the rough spots. My more » Read more

Ginkgo’s Training Log 8.31.14

More group runs with Columbus Moms Run this Town! Early, early (we’re talking 4:45 a.m.), but lots of fun and outside of my comfort zone and more focus on the sociability of running aspect. They motivate me to keep on trucking despite 2 am breastfeeding sessions and leaky boobs…you know, all that fun ‘mom’ stuff. Monday 8.25 – 3 miles easy, recovery from 10 miler Tuesday 8.26 – 4.5 miles more » Read more

Lemongrass’ Training Log: 8/11-9-2

Why, hello there, internets! I’m back after my crazy few weeks of summer travel. In that time I’ve pretty much traversed the entire east coast and somehow kept running. Before I get into the specifics of how I’ve been running, let me fill you in on where and why I’ve been going. Vacation #1: Five days in Charleston, SC. Girls day/night with my best friend at her new(ish) home with 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

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

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