Pod Running

Snow Moon 24 Hour Challenge is Feb 7.

More info in comments.

I mentioned tempo running being the single best contributor for me to gaining speed and improving performance at any distance. Running really fast for short bursts is also very important. It’s not uncommon for people to abandoned sprinting but it can be fun and also improves your running economy. Here are some simple mini workouts to incorporate in your runs:

-Start with 6x then move up to 10x strides towards the end or second half of run

(In very simple terms, strides are approximately 10s of an all-out effort with a complete rest. Purpose is to run smooth. It shouldn’t feel taxing.)

-30s of fast paced work. Gauge by effort or target a mile race pace.. or faster than a 5k effort. Take 30-60s to recover. Repeat 10x.

-Hill repeats. Short or long, they will help you generate power and improve your turnover. Just make sure to keep your back up and not hunch over. Use a parking garage, treadmill, overpass etc.

Incorporating this and tempo runs into your training regimen will generate results and should also improve your ability to ward off injuries.

There are many hacks out there and while for the most part in running I believe that there aren’t shortcuts, I do believe that there are tweaks that can be made to a regiment that can make a big difference.

For me the best bang for your buck to running faster has come down to tempo work. This is an oversimplification but tempo runs improve your lactic threshold allowing you to run faster, easier over time.

Here’s a few simple workouts I have my athletes do and I usually target 20-30 minutes of tempo pace:
1. 20min Tempo
2. 3x10min Tempo, 2-3min easy jog rest
3. 2x15min Tempo, 2-3min easy jog rest

All should be done with at least a one mile warmup and cooldown. For those unfamiliar with pacing, it should be comfortably hard or about 10-20s off 10k race pace and 20-30s off 5k race pace.

I always preach that running should be fun. If it’s consistently not fun, change something in your training or take a short break and try something else. Give the body a mental recharge.

Sometimes I eat my own words 🙂 Usually when I’m at my fastest, I’m having fun and obviously vice versa.

Well up to this point, I had never dressed up for a race and I can say that I did have plenty of fun in the process. I still got to push my body hard but it was fun partaking in the Halloween shenanigans.

Happy Halloween everyone!

Also special thanks and photo credit to Diane Sardes for capturing the moment.

There’s nothing like the feeling of coming through the last couple hundred meters in a larger city marathon. Seeing the finish line, feeling the crowd and living in the moment. Even the races that went poorly were still memorable.

No matter who you are, it takes a ton of work and grit to get to that point. The 26 miles before it always seem like a blur and time moves so fast and yet so slow in that final stretch. It’s a bit surreal.

With just over five weeks remaining before the , I’m getting pretty excited. I’d obviously like to do well but I’m really looking forward to the experience and haven’t put a lot of pressure on myself.

Having never run Toronto, my favorite so far is split between either Indianapolis or Chicago. What is your favorite marathon?

Tomorrow's Tuesday Speed Workout is out of Fattey Beer Co in Hamburg at 6pm.

Thanks to the Tuesday Fatteys Run Group for making room for us! If you aren't interested in a workout they will be running around 4 miles around the village.

Pizza and discounted drinks after the run!

List of running events in the Buffalo area this week 9/4. Let us know if we missed your running club or race!

Tuesdays Speed Workouts will be out of
for all of September

Saturdays group run will be a long run with hills.

on Sunday!

This Week in Buffalo Running!

Reunion Run is Thursday!

Meghan Memorial Race is FREE entry this year!

5 Reasons you aren't getting any faster as a runner.

Let me know in the comments if you agree or disagree with any of these. 👍

I’m approximately halfway through Marathon Training and at peak summer humidity. Each day I have to remind myself to just keep chipping away one day at a time.

Every day matters. There’s something to gain from everyday whether it’s general maintenance, strength training, high intensity or tempo work, long runs and/or proper recovery. It only works if all these things come together in unison each week, each month and each training cycle.

Just like in running any endurance event, you have to break down the training in small chunks. I get up approximately at 5:30am, 6 days a week.. 7 if the darn cat wakes me up. The only way to not be overwhelmed is to take it one day at a time. Only focus on today. Once I’m out there, I’m loving every minute of it.

Happy Running!

Come get a little bit faster with us tonight. Meet at Alchemy Wine at 6pm.

Join us at Flying Bison tomorrow morning for a Long Run workout! We are meeting at 8:30am and running 8-12 miles. All paces welcome.