Run With Me

I've been gone, courtesy of a temporarily non-functional microphone and a ridiculously crazy fall. Time to amp it back up for some triathlon and marathon training in 2017!

Keep your training volume increase reasonable—10–15% weekly, with a hard maximum of 20%. Failing to do so is a good way to end up sick (like I did).

Check out the run! https://www.strava.com/activities/665807331/embed/debc30d523461f1b18347ed54863874df9eabe53

It's important to include rest in your training plan. Especially when you do extra-long runs.

Check out the run! https://www.strava.com/activities/646209790/embed/a6defccacf296f0d89aeb865edd7597804251b4d

(You can see that accidental 20-mile long run here: https://www.strava.com/activities/644619792.)

A good mix of runs for half-marathon training.

- Two or three aerobic runs, 4--6 miles long, run entirely aerobically.

- One *tempo run*: 6--10 miles long, run 50% aerobically, 50% harder-than-race-heart-rate.

- One day of speed work (800-meter repeats, or a quarter-mile hill workout), every other week, usually about 5--6 miles total.

- One long run, approximately 80% done aerobically, with the last ~20% at "race heart rate".

- One day of cross-training (a 30--45-minute bike ride).

Check out the run! https://www.strava.com/activities/646209790/embed/a6defccacf296f0d89aeb865edd7597804251b4d

12-mile runs without a water bottle are a bad idea.

Check out the run!: https://www.strava.com/activities/629147448/embed/eb0b88065a3eff1b261c49262b8e66f4090c4aab

How to avoid getting injuries, or exacerbating mild ones, by listening to your body. (This is a recurring theme!)

Check out the run! https://www.strava.com/activities/617887821

The opposite of the previous PRC: just as you sometimes go home early because your body is complaining, sometimes you stay out longer or run harder because your body is raring to go.

Check out the run! https://www.strava.com/activities/604257166/overview

Even if you're just a runner, mixing in other sports like swimming, cycling, or weight training will be extremely helpful.

Check out the run! https://www.strava.com/activities/604257166/overview

Sometimes you go home from your run a mile or two early, because that's what's healthy and safe.

Check out the run: https://www.strava.com/activities/593269394

Two little topics:

1. Consistency is tough especially when you're busy. Even when you fall behind, though, just get back out there.

2. Health by way of nutrition is more than just calories-in and calories-out. How much you eat matters, but so does what you eat.

Check out the run! https://www.strava.com/activities/592326197