Tag Archives: running

6 Essential Tips for Beginner Triathletes for “Running off the bike”

essential tips for running better off the bike

Maybe you are a runner by background or maybe you are a cyclist but you’ve signed up for a triathlon or maybe done one in the past and are giving it another shot. Whatever your single sport background, it’s likely you will not be totally prepared for T2 and the run leg. Or, as it’s commonly called “running off the bike” in triathlon.

I’ve gotten on the podiums with a good T2 and run my way all the way to top of the (AG) podium with a good run leg. It wasn’t be accident. Just like you train hard in the individual elements, you can train, practice and prepare to crush the back half of your next triathlon. Continue Reading

30 Minute Beginner Treadmill Workout

30 Minute Beginner Treadmill Workout

I’ll admit it. I really don’t mind the treadmill. Objectively, it’s a great training tool and lets anyone run year round without excuses. It’s especially good for beginners as you can control the pace, due it from the comfort of your home, and keep water or fuel nearby.

If you’re coming back from an injury or trying to start a new running habit I’m a firm believer in easing into your relationship with running to give your body time to adjust to the physical demands. The best way to stop a budding exercise habit in its tracks is to (over)do one workout and get so sore that you never want to use the treadmill again. Continue Reading

Unique and Useful Gifts for Runners by a Runner

2018 Runner's Gift Guide

One of the best things about running is you don’t need much. Some shoes. Some clothes you don’t mind getting sweaty. And a little time to go out and suffer. That’s pretty much it. 

I don’t run with headphones or music or anything too fancy, so maybe I’m not the best person to write up a gift guide full of stuff, but…if you want to get the runner in your life something that goes beyond boring socks (actually, socks are always welcome for runners), here are a few unique and useful ideas for any of your friends that are constantly talking about training or their next race.

Of course, you could always get them a nice, soft unique new running t-shirt 🙂

Continue Reading

4 Effective Workouts to Mix Up Your 10k Training

4 Effective Workouts to Mix Up Your 10k Training

After the triathlon season ended, I wanted one more goal to help motivate me for the fall road running season. I decided to try to pick off my longest standing running PR, the 10k. It’s been stuck at 41:16 since 2014 and now that I’m over 40 and a masters runner, it didn’t seem like that goal was going to get any easier in the future.

Unlike the marathon, where a lot of the training is just being on your feet and running with fatigue, or the 5k where it’s about holding that speed as long as possible, the 10k requires a mix of easy, hard, fast, and slow runs. This variety can be great to shake up a training routine that is stuck in a rut. Continue Reading

Scenes from Saturday + Apples!

Sometimes you see yourself in your kids in the oddest ways. September brings school, soccer, hurricane season and, of course, the first school-borne viruses and colds. We woke up (early) Thursday morning to that dreaded barking seal cough echoing down the hallway. Even with the immunity armor of five years of day care, Ally still picked up a bug in her first few weeks of kindergarten. I suppose I should be relived it wasn’t measles or scarlet fever.

There’s a clear dichotomy in our family in how we respond to illnesses. Michelle flat out refuses to acknowledge she is sick. She has to collapse at 2 a.m. in the bathroom or be admitted to the ER before she might consider taking an aspirin. Being sick just doesn’t fit into her plans. Cecilia is much the same. Even if you witness her sneezing, she will adamantly refuse to admit she actually did. She’s only missed 3 days of school total so far.

I, on the other hand, treat any sniffle or throat tickle like a pending doomsday scenario. I start guzzling herbal tea and green smoothies by the quart as if I can drown the germs in hippie goodness and save myself. I’ll wrap myself in warm baths and comfy sweatpants. I’ll seriously consider going to bed by 4:30 if it will help me get better faster. 

Allison takes after her Dad. She believes any dose of medicine is all the passkey to endless hours on the couch binging on Netflix, Saltines and popsicles. Who am I to disagree? Continue Reading

My 2 Favorite Fitness Benchmark Tests

It’s easy to get lost in all the fitness data you can collect now during your workouts. Does anyone really need to know their power output when running? So far, I’m convinced most of it is just noise. Maybe interesting noise, but not really all that helpful in helping you get more fit or get more competitive.

Of course it’s not all junk data. Some of the data is helpful to track. I like to use two particular fitness tests, one for cycling and one for running, and tracking the resulting data from those tests really helps me judge my current fitness, any improvements, and just what I can expect in any upcoming races. Continue Reading