Author Archives: Steven Gomez

Bulking up in Vegas

After a somewhat surprising three weeks in Vegas (my employer and I expected to deploy me sooner, but fate intervened)… I fly out tomorrow on assignment to Michigan for a few weeks.

Much of the last three weeks were spent waiting for the other shoe to drop, so I didn’t really settle into a desired routine, knowing it would be completely disrupted once I was deployed.

Instead, I ended up inadvertently settling into a “routine” of eating a lot of good home cooked food, and sitting around when not at the gym cross training or outside at 6am for a hot desert, brief-out-of-necessity run.

I gained a somewhat astonishing 10 pounds. Granted, the stress of my move led to losing a few pounds right before I left Chicago, so I had some weight to gain back. But I rocketed past my previous 167-168 pound baseline within days, and spent much of my Vegas time in the 173-174 pound range. This despite a couple hours in the gym doing various moderate aerobic cross training and strength exercises most days of the week.

I imagine some of this is water weight from the new food, plus restocked muscle and glycogen lost during the Chicago move. But calorie wise it hasn’t been all that different from living in Chicago. But consider the dramatic (expected) shift in my lifestyle once I arrived in Vegas:

In Chicago (according to my Fitbit data) I averaged anywhere from 650-900 minutes per week of tracked physical activity (anything from 10+ minutes of walking on up), plus about 3000-3500 calories burned per day. Rarely did I finish a day having burned fewer than 3000 calories. Often I burned in excess of 3400-3500.

In Vegas I’ve averaged 500-550 minutes of trackable exercise activity per week, and maybe 2600-2700 calories burned per day. I’ve had perhaps 3 days total where I burned more than 3000 calories since arriving on August 26. That’s a substantial drop in burned calories.

The difference as expected was the amount of walking. Chicago required no less than several minutes of walking to get basically anywhere. In Vegas, you need to drive doorstep to doorstep since very little of the city is walkable in general, not just from sprawl but the extreme summer heat.

I’ve technically exercised more here in Vegas than I did in Chicago. The big difference that produced my weight gain has been the vastly diminished everyday activity.


I’m not terribly worried about losing the weight back. Once I’m on the ground in Michigan, have to walk facility floors for work everyday, and get more chances to run (the Michigan suburbs have decent sidewalks, plus the warm humidity, is far better for daytime running than the extremely hot Vegas desert)… my excess fat and water weight should peel right off. Plus, without home cooking, I’ll regain full control of my diet and be eating cleaner.

Was it okay to bulk up like that? Of course. Especially considering that the summer basically became my offseason. I’ve decided I prefer winter and spring running, and my primary goal race for 2020 is at the end of spring anyway. It wasn’t imperative that I begin training before January. I’ve remained however active I could.

The key is that I restored some lost glycogen and muscle mass. The latter is very important as you age, and having trained as a runner regularly for the last few years I haven’t really given my muscles a chance to regain much lost mass. This was probably the first serious chance I’ve had to do so. Plus I’ve gotten to do more strength training than I could in Chicago: Along with more available time, the gyms in Vegas are bigger and strength machines aren’t busy all the time as they were in Chicago.

Even though I haven’t run as much, I’ve maintained much of my aerobic conditioning with several hours of easy to moderate cross training each week, using not just the ARC Trainer but the new gym’s rowing machines, plus Joe LoGalbo’s Anabolic aerobic approach on the spin bike to get more bang for the buck out of the typically too-easy stationary bike. Occasionally, I’ve used the treadmill, though since the recent hamstring injury I’ve been careful about doing that too much.

So, I’m looking forward to not just the new job assignment but a chance to run regularly in a new place. More to come on that.

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How long will the offseason last?

So, two weeks after arriving in Las Vegas, it’s clear to me that finding time to run more than 10-15 miles a week will be tough until the temperature comes down.

Before beginning remote work duties this past week (I had the previous week off to move), I had no problem getting outside at 6am and getting at least 3-4 miles in before 7am.

However, most of my colleagues are 2-3 hours ahead in the Eastern US, and that requires I work an earlier shift. I get up at 6am PDT every day and starting work at 7am isn’t a problem. But it means that 6am runs are somewhat impractical. I did sneak out for a run during this past week, but I couldn’t go too far since I needed to be ready to work by 7.

Even though (for now) I usually finish up work around 4pm local time, by that point the Vegas heat has reached its peak. Running outside at all in those conditions is probably a suicide attempt.

Never mind the perceived heat index of the 105-115’F, 10-20% humidity conditions is around 120 degrees, akin to running in 75’F weather with 70% humidity. The mere temperature and abundant sunshine alone makes running outside at midday in Vegas very dangerous. The city has a handful of short, weekly 6pm fun runs, but even at that hour temperatures are over 100 degrees, and the sun will not go down for a couple hours. Even if do-able in short doses, it doesn’t lend itself to extended aerobic training.

Even the treadmill becomes difficult after about 10-20 minutes, and after my recent injury I’m looking to avoid using the treadmill for anything more than brief warmup runs or run/walking.

So this means:

  • More consistent strength training. Since my current gym now has a lot more space, a lot more machines, and is not nearly as crowded, I can fully strength train whenever I like rather than have to work around a crowd of Wrigleybros. I have settled into a pattern of doing a full strength workout every 2-3 days. Most work out on certain days of the week, but I prefer to space my workouts out by days-between.
  • A variety of cross training. I still have the ARC Trainer available, which is the best and closest approximation to running available. This new gym also has rowing machines and aerobic hand crank machines, allowing for extended aerobic upper body training that will leave my legs along while also giving my upper body a lot more dynamic exercise. We forget how much the upper body needs to work during running, so this is very helpful.
  • Extra time on the spin bike. I can either take a “rest day” by riding easy on the spin bike, or do some aggressive Anabolic Training intervals, a form of high intensity interval training similar to Daniels style repetitions: You go all out for 30 seconds, then ride easy for 2-3 minutes, repeat about 4-6 times. This form of HIIT is supposed to help generate helpful muscle-building hormones as well as test and improve your anaerobic capacity.
  • An offseason. I will still run at least a couple times a week, but I’m going to focus much more so on my cross training and strength training in the interim. I have and probably will gain a bit of weight, which is hopefully mostly added muscle mass. The cross training will help maintain general aerobic capacity and help maintain some fat burning normalcy.

I don’t need to begin training for Vancouver before January, and could begin some form of ramped up training as soon as early November. Since my new job poses enough of a challenge and adjustment in the short term, this is clearly not a problem.

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Checking in from Las Vegas

Hello from Las Vegas.

I’m here for at least another week while my company finalizes arrangements with my next assignment, which will fortunately be a few hours from home instead of half a country away. I imagine latter assignments will come in time, but having the first one close enough to spend a weekend or two back in Vegas is nice.

The drive technically took two full days, with a day long break in Denver/Boulder. Colorado to Vegas took a lot less time than I expected and I arrived a day early.

I considered running during the road trip, but everything else ultimately made it impractical. Having my entire life either in my car or a hotel room also limited my bandwidth for running. I did sneak into the hotel fitness room and use the spin bike for a bit. I did also hike with my friend Sam in Eldorado Canyon, and walked quite a bit through Downtown Denver while in town.

The 105+ degree daytime heat limits my options in the short run. Like virtually everyone else in Vegas, I need to run early in the morning if I want to run outside at all. The good news is (thanks in part to time zone shifts) getting up before 6am is really easy for me, and I’ve been able to run at 6am several mornings. Of course, the sun builds heat quickly, and temps exceed 85 degrees by 7am. The one extended run I’ve taken got pretty difficult towards the end. So I may need to keep runs short until the temps drop in fall, or I get out of town to somewhere cooler.

I also have black card access to the Planet Fitness near my home, and they have a lot more resources and space than my previous Chicago gym, plus the lack of humidity means the air conditioning there works a lot better. I’m not visiting everyday like I did in Chicago, but I’ve gone for some strength and cross training work a couple times.

have a bit more time to settle than I expected, and it’s nice after weeks of near-constant work to pack and sort out for my move to not have that constant pressure hanging over anymore. Yes, I’m about to hit the road and that will change everything all over again. But at least I won’t be carrying my entire life with me or need to sort all that out before traveling. Packing lighter will make re-figuring things out a lot easier. It’s in a way a good thing I had to go through all that this past couple months, because everything going forward will seem a lot easier in comparison.

Until things cool down (in more ways than one), the only running goal I have for now is to resume a normal, consistent training schedule and aim for adding a speed workout and a longer run back to that schedule. I don’t have a race planned before the next Vancouver Marathon next May, and so I have no pressing need to seriously train before January.

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Currently quiet here, and definitely not quiet in the rest of my life

For what I hope are understandable reasons, it’s been more quiet here than usual. Let me go into the various details:

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Want to do the Hanson Marathon Method Without Speedwork?

I’ve had some people inquire lately for info on trying to run the Hansons Marathon Method without speed or tempo work (which I’ll refer to hereafter as just speedwork).

First of all, the Hansons did write a plan into the 2nd edition of their book which they called Just Finish. It’s a beginner’s version of their plan, without speedwork.

However, there’s a substantial issue with that plan: It’s clearly just a lightweight version of the other plans. There doesn’t appear to be any real adjustment for the loss of speedwork. The total volume of the plan is far too short on mileage volume to adequately prepare a runner for the marathon. The average mileage is about 30-40 miles, which wouldn’t be so bad except there’s no speedwork to make up for that shortfall.

The less speedwork you do in a training plan, the more important regular and long aerobic runs, plus a large training volume, becomes. The effectiveness of the medium aerobic Hanson weekday runs and 16 mile max long run is logistically contingent on you completing a speedwork session and extended tempo run during the week.

Still, people like the scheduling, run frequency, and the spread of the Hanson plan, though understandably prefer to avoid the lengthy, demanding speedwork and pace sessions.


Is there a way to follow some variation of the plan without speedwork, in more robust fashion than following the lightweight Just Finish plan, without totally undermining the plan?

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Galloway Marathon Method: Who’s It Good For?

Marathon: You Can Do It!Every runner at some point has done the run-walk… you run for a bit, and then walk for a bit to recover before running again.

Jeff Galloway is the one running mind who builds an entire marathon training approach around it. It’s a little surprising that his main book on the subject, Marathon: You Can Do It!, isn’t more well known and recognizable.

Sure, there are a lot of people who don’t think run-walking a marathon is *really* running a marathon. That can be part of it.

But there’s also a huge part of the population who want to run a marathon, but simply won’t consider it because they can’t fathom running 26.2 miles. And if they knew an approach like Galloway’s existed, they absolutely would try knowing it’s possible.

As you’d expect, Galloway’s approach is mostly geared towards first time and novice marathon runners, though he vouches that even mid pack runners have shown substantial improvements in their times using his method. Galloway even indicates that experienced runners capable of sub-2:40 marathons have used the method and seen improved results.

Galloway is hardly the only one to vouch for walk breaks in races. Others like Hal Higdon vouch for experienced runners taking walk breaks: Higdon often cites Bill Rodgers in the 1970’s running a sub 2:20 marathon while slowing to a walk at aid stations for fluids, or to tie his shoe.

And sure: You’re never going to see Eliud Kipchoge or Shalane Flanagan take walk breaks in a World Marathon Major. But virtually none of us will approach running at their level. And many aspiring marathoners struggle with successfully racing the distance despite their best efforts using other training methods. For many, Galloway’s method might be worth a shot.

Of course, Galloway’s approach isn’t as simple as “run until you want/need to walk, then walk, then run when you’re ready again”. His run/walk method is much more measured and specific, and is based on your pace ability. The idea is to keep you fresh for as long as possible, so the final few miles isn’t a miserable PR-killing fight against the wall to finish.

So what is The Galloway Method?

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Despite Not Running For A Week, I Might Have Improved My Running Fitness

After taking a week off from running due to a bum hamstring, I reeled off three days of short runs in a row, none over 3 miles. Felt fine.

Two days after that last run, I ran over 5 miles home from work, despite not having run farther than 3.5 miles in over a month. Felt fine.

How, despite not running double digit miles in a week since mid-June, despite losing an entire week after a month of minimal running… was I able to reel off 12 miles in 5 days?

Okay, I left out all the cross training I did in the gym. Sure, I also ate well and got good rest. But, along with the 5 hours of cross training I did during the week “off” from running, I’ve been cross training quite a bit outside of any running. This is in large part because I’m about to move cross country, and with no goal race on the horizon I want to take it a bit easier while focusing my energy on cleaning up and packing.

At the same time, I’ve been ramping up my weekly cross training akin to a runner ramping up their mileage ahead of a goal race. Of course, the cross training is not as physically intense as regular running. And that’s a key reason I’ve been able to do so much of it in the interim.

The week after my last double digit mile week, I logged 2 hours of non-running cross training. The week after that, 2.5 hours. The week after that, 3.8 hours. And sure, I was not feeling great the week I got hurt, so I only logged 2 hours. But, with no ability to run, I logged extra time cross training and got 5 hours that week.

In this past week, I logged 5.8 hours of cross training in addition to 16.2 total miles, close to 8 hours total. Factoring in the heart rate training and calorie burn of the cross training, I finished last week trained to a level equivalent to about 24 miles of running a week.

My aerobic fitness development didn’t stall as my mileage dropped to lows unseen since before I began seriously running. I still logged easy/moderate efforts on the ARC Trainer, and easy sessions on the spin bike. Plus, this ignores all the day to day walking I have to do while living in Chicago (for now).

And because of this it’s certainly possible that, despite not running for a full week, my running fitness may have improved. Sure, a week of relative rest from running helps too. But I not only didn’t lose aerobic endurance… I might have gained some.

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A Gluten Free Diet Is Actually Really Simple

abundance agriculture bananas batch

Photo by Pixabay on Pexels.com

You cannot possibly eat gluten without eating something that is processed, period. Every food that contains gluten had to be manufactured from gluten-grains and other ingredients into its final form.

I always tell people that it’s actually very simple to eat a gluten-free diet… if you only eat meat, fruit, vegetables and legumes.

You could even eat some grains, such as rice. While processed, rice in its purest possible form can’t possibly contain any gluten.

The only chance you have of accidentally eating gluten is if you eat anything processed.

This unfortunately includes most restauarant food. Most of it is made from processed ingredients, and you don’t have control over its preparation. Obviously, following the above advice isn’t so easy if you go to a restaurant. You have to make adjustments and do some planning.

But if preparing food at home, and you know how to cook, you don’t have much of an excuse.

Even price is not a concern: Processed food is more expensive per pound, per calorie, than whole food from the produce/meat aisles in their purest available form.

If you need to follow a gluten-free diet, and you’re struggling to maintain it, you may find adherence a lot easier if you go clean and stick to meat, fruit, vegetables, and legumes.

(And of course if you’re vegan, you won’t eat meat. But the other three categories should cover your nutrition needs well. If vegan, I would make sure to include rice.)

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Life changes, and then it changes again

Last month I announced that I’m moving from Chicago back to Las Vegas at the end of August. I talked at length about the changes, benefits and challenges of moving from a runner-friendly city back to a suburban-style desert.

Well, looks like Life’s relief pitcher threw me yet another curveball, though this is a hanging one that I can smack into the outfield.

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The 2-1-1 speed interval workout

Here is the speed interval workout I was developing before my left hamstring quickly developed an unrelated strain:

This can be done on a treadmill or outside on a clear pathway. As always, you want to avoid running routes where you’ve got to cross streets and navigate pedestrian traffic in tight quarters.

As always, warm up with some easy running, dynamic stretching, drills and such.

Start running at a moderate but easily sustainable effort. This can be a particular pace, or just by feel.

After 2 minutes, increase the pace to 5K or 10K pace, depending on your race goals. Maybe one of those races is your goal, or maybe you’re running something longer and this is for running economy. Use 10K pace for longer race goals and the 5K pace for shorter ones.

Hold the faster pace for one minute. After 1:00, slow to a comfortable walk.

Walk for one minute. After one minute, resume your moderate but easily sustainable effort, and repeat the cycle.

You may repeat this cycle up to 20 times. The less mileage you’re putting in every week, the fewer reps you’ll want to do. I would keep the total distance of this limited to the distance of your typical regular run.

The 2-1-1 Speed Workout

  • Warm-up
  • 2min at moderately easy run pace
  • 1min at 5K-10K pace
  • 1min walk
  • Repeat the above 2-1-1 steps until finished.
  • 80 minutes max.
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So I got injured for the first time in 2.5 years

Thursday night, less than 7 minutes into a treadmill workout, my left hamstring popped and stiffened up, bringing the workout to an abrupt end.

I could walk on it as long as I didn’t walk too fast, aka stride too far. I definitely could not run on it. It didn’t hurt in general unless I used it.

But there it is: My first injury of substance in 2.5 years, let alone substantial enough to stop me from exercising (I don’t count cramping, and I’ve had some pretty bad leg cramps). I ran over 3500 miles in that span, not including any other exercise, and of course the many more miles of walking I did. I had never been injured in any meaningful way in that span.

It’ll be fine. Again, I can mostly walk on it fine, and only feel it while walking if I overstride. I certainly cannot run, and won’t even try for at least a full week. I imagine it’ll be a few weeks before it’s healed fully. Had it not popped I’d have thought maybe I just pulled it, so it’s at least a strain or possibly a sprain. I imagine if it was grade 2 or worse I’d feel some constant pain, but again I feel no pain most of the time, even walking.

So, no running for a week or two. It’ll be like post-marathon recovery! In fact, the best way to handle a minor but shut-it-down leg injury like a sprain is to treat the next couple weeks like you’ve just finished a marathon. Stay away from running for a bit, eat and sleep a lot to help drive recovery, ease back into some cross training, then do a reverse taper of easy running until you’re back to your normal volume.

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Comparing training and race paces from different methods, coaches and materials

Various training approaches will give you comparisons of the times you can run at different race distances based on a recent finishing time in another race. For example, each method may take your 5K time and, from that, estimate how fast you would run a marathon.

They also provide estimates of your pace in easy runs as well as during recovery intervals between speedwork reps.

Of course, these approaches don’t estimate times the same way. Out of curiosity I decide to compare these different time estimates on a spreadsheet. I didn’t have any sort of scientific hypothesis or goal behind this, other than mere curiosity.

I compared:

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The ARC Trainer might be a runner’s best cross training tool

ARCTrainerI’ve cross trained with a variety of methods and machines over my time as a runner. There might be more runner-specific cross training methods than the ARC Trainer, but you won’t find one simpler and more readily available in most gyms.

The ARC Trainer is a machine developed in 2003 by a company called Cybex International. Your legs move forward and back on tracking similar to an elliptical, except the motion is more straightforward, and the angle is closer to that of running uphill. On some ARC Trainers the arms may move as they do on ellipticals, but on most (including the ones at my gym) the handles are stationary and only your legs are intended to move.

The ARC Trainers are usually empty at gyms where they’re available (including my current gym), and it’s a bit of a surprise they have stuck around this long given their limited popularity. But they’re still present in many big gyms, and after discovering them recently I quickly discovered that they’re my most effective cross training tool. When the gym’s packed and everyone’s crowding the weights, treadmills and ellipticals, the ARC Trainers are a widely available and welcome training option.

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Exodus.

It turns out I will not be running the 2019 Chicago Marathon, because I will not be living in Chicago any more! After 4.5 years in Chicago, I am moving away in August to live with family in Las Vegas. A combination of brewing circumstances have now forced my hand.

I’ve been financially treading water, and my family in Las Vegas has always left the door open to come live with them at a low overhead. My sisters and parents each have a spare room I could live in. Plus, most importantly, a number of key family events in Vegas would have required me to fly in several times at cost over the next year, which made staying in Chicago financially unworkable.

With my apartment lease expiring at the end of August, with the new 2020 Illinois budget having raised various personal costs, with growing unrest in the city itself, and with no remaining serious personal ties to the city outside of my current day job… the time was right to cut the cord anyway.

Now is a good time to go and recharge a bit, while spending quality time with a family I haven’t seen more than twice a year over the last several years.

I don’t want to leave my job (I asked about continuing to work remotely, and that’s a possibility with some breaks), and I am despite all the city’s difficulties sad to finally leave Chicago.

But along with the time being right to go, there’s a lot of opportunity to the move.

– I mentioned the financial side, and the chance to spend a lot more time with family.
– Because the overhead is a lot lower, it’s not as big a deal to take a lesser salary at a new role if needed (plus Nevada has no income tax!), opening up my work options quite a bit.
– I would have had to fly in three times over the next year for holidays and upcoming family events. Now that I’d be right there, there’s no need to pay for airfare or take time off from work.
– While Vegas summers are brutal, the winters are of course super mild and great for running. Temps average around 50°F (10°C) and the weather is rarely anything other than sunny and clear. And of course, because it’s a desert, the air is super dry so humidity doesn’t ever complicate the conditions.
– Because of the mild winter conditions, training for Vancouver becomes a lot easier because I can run outdoors with no trouble pretty much every day (though now I just need to remember to use the sunscreen a lot more often).
– Flying to the PNW becomes cheaper and a lot less complicated from Las Vegas than from Chicago. I also have a lot more direct options than I did in Chicago. Vancouver in particular becomes a much easier flight to book.
– While Vegas has its crime and share of local unrest… I’d still be harassed much, much less than I am in Chicago every day, especially where my family lives along the more remote edge of town.
– Since I won’t live in a tiny studio apartment anymore, I actually will have kitchen counter space, which opens up my food prep options. Plus my family will have additional cooking supplies I don’t have. I’ll also have an in-unit washer and dryer to use for laundry, which makes doing that cheaper and a lot easier (currently I’m washing $10 in large loads every couple weeks).
– And, of course, since I’ll be near my family all the time, we’ll be able to do more stuff together more often.

Sure, there are tradeoffs.

– I’ll no longer walk to get everywhere, so my day to day natural physical activity will go down. Every run will require a conscious effort and time set aside. Even going for a simple walk to get some air won’t be as easy, as Vegas is not a particularly walkable city even aside from the heat.
– From mid-spring to fall, it’s unworkably hot outside (as I write this it’s 100°F (38°C), and that’s mild compared to typical 110°F (43°C) summer temps). Outdoor runs longer than a few miles and outside the early morning hours will be impossible. I’ll have treadmills available, but any run longer than a few miles will be very tough to do from March to October.
– Having to drive everywhere, I’ll spend far more money on auto fuel. Auto insurance will be a lot more expensive. While I won’t pay much for rent and utilities, I’ll pay a lot more to get around.
– Going to the store to get food will be more of a chore because I have to drive. Plus, since I’m sharing space with family and they of course have their own food, food storage space will be limited. I can’t buy a ton of meat and produce and expect to store it. I have to plan ahead more for food. They will have food available, sure, but our diets are different.

In any case, this is a move I can make now but might not be able to make later. Also, if I were to stay in Chicago and suffer any setbacks during the next year, it would be a lot harder to overcome. Plus, of course, I mentioned all the travel I’d have to do this next year to Vegas, and it makes far more sense to just be in Vegas full time instead. This is along with everything else about breaking a cycle and putting myself in a better position for the years to come.

But, because of that, it changes my racing plans for the rest of the year. It makes no sense to train for a marathon amidst such a big transition. I was looking training-wise to step back for a little while and train for shorter distances… and this now presents a good extended opportunity to do that before training for Vancouver 2020.

As for now, I hit the brakes on training for Chicago, right as I was starting. Not necessarily a bad thing!

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Run Better’s 42.2km Marathon Plan: Who’s It Good For?

RunBetterAlong with running the Vancouver Marathon, one of my favorite takeaways from my Vancouver trip this May was buying a copy of Canadian author Jean Francois Harvey’s book Run Better. Published in Canada and mostly unknown outside of the Maple North, the book focuses on helping runners improve their form and prevent or heal injuries with a ground-up approach to running mechanics.

I’m not going to review the book but will admit bias and say I love it, it’s simply and well written, and I recommend finding a copy if you struggle with your day to day running in any way.

Though it’s mostly a book of fundamentals, the book does have training schedules for races from the 5K to the Marathon. Each plan has two schedules arbitrary split between faster and slower times (with of course the faster plan asking for more speedwork, though the volume is mostly the same).

I want to go ahead and review the plan, if for no other reason than I am actually planning to follow it while training to run a marathon this fall.

The Plan:

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How runners can effectively track cross training

person on elliptical trainer

Photo by Pixabay on Pexels.com

One thing clear to me this summer is that getting in a lot of miles is probably not going to happen. It’s one reason I went ahead and joined the gym near my home: I need to do more to fill in the blanks with cross training. I’ll hit my key workouts whether outdoors or indoors, and then have a variety of indoor options with which to fill in the blanks.

Filling in the blanks however requires some analysis. People cross train, but people don’t have a firm basis from which to equate their cross training to the needed aerobic development.

How much work on the bike or elliptical equals one mile of easy running? Most do an indeterminate amount of cross training, but beyond knowing that it helps some with training, they have no idea how many miles or how much progress it has helped make them.

(I will also note that, while some writers and coaches think it so, I don’t consider treadmill running cross training. I realize at a zero incline, with a consistent surface, and with no wind resistance… running on a treadmill could be easier than regular running. However, there are enough equalizing factors I’ll discuss another time that can and usually do make it as difficult, sometimes more difficult, than regular running. Plus, you still are bearing all of your weight at a higher speed and intensity, as you do with running. So, I consider miles run on the treadmill equal to regular running miles.)

What’s the best way to figure out how much value, how much volume, a cross training workout provided to your training? It’s a question I’ve dabbled with over time, and wrestled with more in recent memory, especially now that I’m cross training more frequently at the gym.

I think the best way to figure this out is:

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