Vanilla’s Training Log 4-26-15 to 5-2-15

It’s Memorial Day weekend, so why not start posting my training logs for May?! 4/26:  Watched the replay of the London Marathon, then lifted and swam 1,650m.  Easy 4.15 miles in 35 minutes later that day. 4/27:  5.5 miles with 5 x 90″ hard. 4/28:  First bike ride since New Orleans.  17.5 miles on the trainer.  Not gonna lie, this was tough, and my legs still felt heavy.  4.4 miles more » Read more

Basil’s Training and Racing (while Injured) Log- 5.24.2015

It’s been a peak and valley, roller coaster of a week. On Monday, I completed my first track workout in 10 months, nailed my target paces and left feeling “the fire”, ready to race again. On Tuesday, I had an MRI with a steroid injection. On Wednesday and Thursday, my hip hurt worse than usual and my runs felt uncomfortable and slow. On Friday, I received the initial results of more » Read more

Rolling in the Deep (Tissue) for a More Effective Cool-Down

Last month we featured a piece on the warm-down: what it was, when to do it, and how to complete one. Naturally we had to follow that up with the final phase in any athlete’s workout: the cool-down. While you will likely do easy running, drills, strides or other active movement in your warm-down, for the cool down you will be focusing on muscle manipulation. Historically, that meant a lot more » Read more

Cutback Weeks: Stair Step Your Way to Running Success!

Pssst. I have a secret. Recovery weeks are key to getting faster. I learned this the hard way. In 2014, as a new-to-serious-training runner, I increased my mileage week after week and piled on the speed work. I improved very quickly: I saw my training paces jump from running for 8 miles at an 8:15 pace in early April to logging a 15.5 mile run at 7:20 pace on June 1, 2014. more » Read more

Readers’ Roundtable: Revising Running Goals

Happy birthday, Salty!  And welcome to the Masters’ League! While my dear sister was off having a wonderful 40th birthday weekend I started answering some Salty emails.  I came across a question from Salty reader Erin, who wanted some answers about forming a game plan so she could qualify for Boston before her 40th birthday.  And it got me thinking about a post Salty once wrote: Forget Time Limits When more » Read more

Caper’s Taper Training Log 5.17.2015

Tapering is supposed to be fun. Some of my running friends say it is their favorite part of the training cycle. “The hay is in the barn,” so you rest, and avoid injury, so that you can reap the rewards from months of hard work. I know these things are true, and so I taper. But I don’t particularly like it. My running body obsessively clings to routine and does more » Read more

Caper’s Training Log — 5.10.15

Two weeks out from my spring marathon, I am almost giddy to be near the end of the first training cycle where my body mostly accepted and responded to regular training and did not leave me frequently in fear of injury. During the past week, the first of my taper, I had two productive sessions of speed work (an area where my training has been lacking): mile repeats at a more » Read more

Jasmine’s Training Update: Back in the USA

Alright folks. I owe you an update. In fact I owe you several weeks of updates, this is just a teaser. For the last few weeks I’ve owed Salty an article… something… anything. I’ve kind of been stuck because I don’t know what to write. So I’m just going to dive right in from where I am right now. Coming up in the not-too-distant future will be some features on what more » Read more

An Inside Look in the Hottest Trend in Group Exercise: Treadmill Studios!

Runners are, shall we say, opinionated about treadmills. Ask any runner, from marathoner to gym rat, and they’ll tell you they either love ‘em or hate ‘em. (There are certainly plenty of Salty opinions here.) Now, these once maligned machines are enjoying a moment in the sun. Owing to the overwhelming popularity of group fitness classes like spinning, boot camp, and barre variety, runners are now getting their own boutique experience. more » Read more

Honey Training Log 4.5.15

With an insanely busy spring that combines working extra hours with a couple big races, I’ve been wondering about how I can maximize my training. I’m thinking the answer is in the Rule of Three. Three workouts that is. One speed workout, one tempo run, and one long run. Monday/Tuesday – Sloppy weather and after work meetings made me take a couple of rest days. Wednesday – Speed. 1.5 mi warmup, three sets of more » Read more

WTH? Warm Down to Maximize Testosterone Production!

Every runner, whether you’re a newbie or a veteran, is familiar with the terms “warm-up” and “cool down.” But what about the “warm-down”? Yes, that’s actually a thing, and if you think about it, it makes perfect sense. A warm-down should take place after a hard workout is over, but before you cool-down. While working out, the body not only produces that lovely burning lactic acid, but also testosterone. Yup, more » Read more

Juniper’s Training Log – 03.29.2015

March is almost over and it’s officially Spring. If you’re from Cleveland or anywhere near it, then you know both of these things mean absolutely nothing! But I’m a die-hard CLE runner, and those arctic spring temps got nothin’ on me…and my many, many layers of insulated clothing. Monday: CrossFit This was one of those workouts where I left a little disappointed. We did power cleans, and I doubted my more » Read more

Jasmine’s Training Log — Live from Belgium Week — 3.15.2015

  Travel wasn’t on my list when I signed up for the elite starting line of the Pittsburgh Marathon. While I’m trying to stay on track  to make this another sub-3 performance, it is not going to be the massive ass-whooping I was worried it would be. On flat, snowless, outdoor terrain, my easy pace is now well into the mid and low 7-min-mile range, and the mileage isn’t leaving me more » Read more

Basil’s Portlandia Training Log – 3-8-2015

This week was a cut-back week for me, and should have been super easy. Buuuuut notsomuch. It was more of a freak out week. And those fun little emails from the BAA saying “only 42 more days until Boston!” didn’t do my already anxious little heart any favors. I’m at the stage where I’m not excited about the race, so much as I am scared out of my pants that more » Read more

Jasmine’s Live-From-Belgium Training Log – 3.8.2015

If you’ve been following along with my training, you know I committed to training to PR (sub-2:58) at the Pittsburgh Marathon this May. When I registered for the race I assumed the biggest obstacle to my success would be my inability to tolerate the cold of outdoor running in the winter. Well, running the vast majority of miles on the treadmill seems completely insignificant to changing jobs and moving to more » Read more