Run Your Personal Best

'Float' Workouts: How to Become a Mentally Stronger Runner | GearJunkie

'Float' Workouts: How to Become a Mentally Stronger Runner | GearJunkie In-and-out workouts serve as a great early-season fartlek or quality session smack in the middle of your training cycle. Learn more about them here!

Spice Up the Your Run Workout: Tempo With a Twist | GearJunkie

Tempo runs are boring. Here's a twist to the classic tempo to keep things interesting and help u run faster. Read my latest for GearJunkie

Spice Up the Your Run Workout: Tempo With a Twist | GearJunkie Of all running workouts, perhaps the most popular is the tempo run. It also happens to be one of the most boring workouts. Spice it up!

Road or trail? Which would you rather run on this fall? 🍂🍁🌲🍂

The Best Marathon Workout: 'Alternating Miles' Long Run | GearJunkie

My clients know this workout all to well. Why? Because it works. I explain why in the below article.

The Best Marathon Workout: 'Alternating Miles' Long Run | GearJunkie Avoid hitting the wall with this twist to your weekly long run.

No Vert, No Prob: Try This Hill Repeat Workout for Faster Mountain Runs | GearJunkie

Want to get mountain fit but don't have the vert to do so? Check out my latest workout for GearJunkie

No Vert, No Prob: Try This Hill Repeat Workout for Faster Mountain Runs | GearJunkie Adding a tempo run before these ascending hill repeats turns any run-of-the-mill incline into a true mountain workout.

How to Boost V02 Max: Billat 30-30 Interval Workout | GearJunkie

Check out my latest article for GearJunkie. This is by far one of my favorite workouts. You certainly get the most bang for your buck.

How to Boost V02 Max: Billat 30-30 Interval Workout | GearJunkie Increase your V02 max — the maximum amount of oxygen your body is capable of utilizing — with this short, fun fartlek workout.

"Always base training paces off your current fitness level, never your desired fitness level."

Which would make more sense, planning your monthly budget off your desired income or current income? Trying to train at your desired fitness level is like spending money based on your desired income. Sure it may work for a little, but eventually it's going to catch up with you. 

My college coach Marcus O'Sullivan would always tell us, your race times should dictate your training paces, not the other way around. What he meant by this is you should never calculate your training paces off a goal race time, but instead always calculate your training paces off a recent race.

All too often I see runners saying if "I can only get my daily running pace down to XX I'll be able to hit my goal race time." Don't force the pace. Let it come naturally. A well designed training plan will increase your running pace by properly manipulating volume, density and frequency of the workouts, not just simply telling you to run faster. Train smarter, not harder. 

Try these tips: 

✔There is a difference between "5k pace" and "goal 5k pace." 5k pace is the pace you can run a 5k today and goal 5k pace is your desired 5k pace. Make sure your training plan distinguishes between the two. When in doubt, start off at your current 5k pace and pick up the pace as you feel comfortable. 

✔Only worry about your pace for two or three runs per week. The rest run by effort and don't get hung up with that pace, it really doesn't matter as much as you think. 

✔Reassess your training paces after each race. If you run a huge PR, it's time to adjust your training paces (tempo, threshold, recovery, etc) accordingly 

✔Use a training zone calculator like the one on my website (https://www.runyourpersonalbest.com/training-zones) to calculate training paces

Don't know what to do about the Garmin outage?

How many runners remember the orginal gps device for runners?

A big congrats to long-time client Deena Flanigan Kreutzer. for being named as one of the most influential women making a difference in Wichita sports. She runs a organization called She Run This Town, a supportive group of female runners.

Workout of the Week: Yo-Yo Fartlek – PodiumRunner

You may get odd looks but here's a fun workout from Coach Cory.

Workout of the Week: Yo-Yo Fartlek – PodiumRunner This fun and unique workout teaches you to pace with precision.

😮 First Look: Brooks Ghost 13

Just got back from a test run in the classic everyday trainer the Brooks Running Ghost 13 for Outside Magazine shoe test. Impressive updates. A top pick for a everyday trainer. A much smoother and peppier ride. Brooks extended the lively DNA LOFT midsole from heel to toe laterally. A noticeable difference over it's predecessor.

Stats: Available 8/01/20; $130; 10.9oz (men's), 9.6oz (women's); 12mm drop

👇 DO THIS 5K WORKOUT 👇

Not all your speed sessions need to be hard and energy draining. Try adding moderate volume and intensity workouts every so often. Not only will you recover faster from these lighter sessions, but you'll have the opportunity to practice goal 5k pace while some quality work in.

This is great way to dail in your pacing and increase comfort level running at your goal 5k pace. Start by doing a longer warmup and hop on the track for 200 meters at goal 5k pace followed by 200 meters at marathon pace. Repeat this every two weeks leading up to goal 5k, except add two more 200's.

💥 Brooks Hyperion Elite 2 💥

A worthy carbon fiber racing shoe among the noise. Holy stack height...29mm/37mm including insole. Uses Brooks DNA Flash midsole. 8mm drop; $250; Drops 9/1/20

💥Coaches Throwback Thursday💥

Coach winning the USATF Colorado 10k champs. "Cool story... it was party of my marathon training and I came back 45 min later and won the 5k (not associated with usatf championships, just associated with the race)!"

Congrats to David B. for completing the David Goggins 4x4x48 challenge. 4 miles every 4 hours for 48 hours.

For another cool challenge, check out the Yeti challenge. 5 miles every 4 hours for 24 hours.

👇 Fun workout to try 👇

This ia a twist on the standard tempo run. Add a fast 400m after each mile tempo to simulate both running fast on tired legs during the 400m and at a moderate pace for the tempo.

Joinis and make May your most....miles in a month, miles in a week, runs in a month, runs in a week. Whatever you do, just make it your most.

💥First Look: Nike Pegasus 37💥

Just got back from my first test run and was impressed. Feels more like the turbo, faster, more cushioned than the Peg 36.

Here's what's new:
1) Now with React foam versus Cushlon midsole in the 36...lighter, more durable and responsive
2) Went from a full length airbag too only a forefoot bag
3) Gender tuned. Women's model has a softer forefoot airbag than men's
4) Loud as hell. Forefoot strike sounds like the Vaporfly 4%

💥Coaches Throwback Thursday💥

In honor of Penn Relays, which would have been held this weekend here's Coach Cory leading the mens 4 x 1 mile. It was an all-out battle with a stacked Stanford field of Jonathon Reilly, Gabe Jennings, Michael Stembler and a forth I can't remember.

👇 MUST DO SPEED WORKOUT 👇
Here's a great mixed pace workout from Coach . This is a great 5k workout that helps you run fast on tired legs. A perfect workout to develop a mean kick at the of a race.