Category Archives: Running

An extended recovery, and the flip side of antibiotics

I extended my recovery period after Vancouver a bit, in part due to the effects of the antibiotics I had to take for my elbow.

On the plus side, the clindamycin I was prescribed did work. The redness immediately ceased, the swelling and some of the pain went down, and three days into the 10 day RX the heat around my elbow began to fade. It still hurts to lean on the elbow sometimes because (infection or not) I still have bursitis in that elbow and from experience that hangs around a while. I can still push and pull and use my right arm fine for the most part. At least now I can actually put pressure on the elbow (probably will stick to straight-arm planks for now, though).

However. The minus side is that antibiotics mess with your entire body, and it certainly has messed with mine. Yes, I’ve taken probiotics to counter the mass murder of gut bacteria from the antibiotics, and eaten a mild diet to minimize any c.diff problems.

But the clindamycin still wreaked havoc on my overall organ function and my overall energy. Even with good sleep and diet I’ve felt tired every day (when the infection started, my energy levels and running were okay, so it wasn’t that). I have sizable bags under my eyes, indicating havoc on my kidneys. My sweat smelled like the medication this last few days. I took the last of the RX last night and I’m glad that’s done.

And of course, the pills affected the energy I have to run. Sure, it got fairly hot for Chicago this past week (87 degrees Fahrenheit, 30+ celsius), to the point where I had to cut my last run very short. But even prior easy runs took more effort than usual. The medication certainly dried me out some, and even with plenty of hydration it often felt like I was a bit dried out before and during runs.

Yes, having run a marathon almost certainly is a key factor to this as well. Again, the elbow problem developed a week after the marathon. My body being heavily compromised probably made it a lot easier for bacteria to take hold in my elbow, as well as easier for the subsequent medication to do a number on my still-recovering body. Add in returning to easy running a bit early, and it appears I just need a bit more rest.

Fortunately, I don’t need to begin training officially for the Chicago Marathon in October until mid-June. I will want to be running regularly by then, of course, but it’s not crucial that I be out there training every day right now. My last run Thursday in fact capped 5 straight days of running, so I’m certainly not starting from zero if I take the weekend off and resume on Monday.

I probably need the rest not just coming off the medication, and to acclimate to the incoming summer heat, but also still recovering from the marathon. Two weeks is a standard, and some do more (Kenyans famously take a couple months off after marathons!). Taking three easy weeks is totally fine.

I’m going to drown myself in fruit and fiber this weekend to get the medication out of me and get back to normal, so I can get back to normal running.

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Building hill workouts for your goal races

It’s nice when a goal race is on flat, normal terrain. A place like Chicago or New York City makes it easy, since all their races are on mostly flat ground.

Along with creating prime conditions for fast times (… well, weather permitting), training for the races is straightforward. Work on aerobic and neuromuscular fitness, work on tempo and speed, recover and feed yourself well, and you can crush it.

If a race has elevation shifts, things get a bit more complicated. We already see how weather and temperature impact races: If you train in clear and mild conditions, but then race in windy, hot/cold conditions, you’re not going to be trained to deal with the latter. Even when trained for warmer conditions, suitably hot races can negatively impact performance no matter what.

Likewise, if you train on flat ground, then try to run a race with hills (whether uphills or downhills or both), your performance and body will suffer as you likely have not trained at any length to handle hilly conditions. The longer the race, the greater the impact.

Runners who live in hilly locales face challenges with training speed, tempo or maximizing mileage because of the hills impacting speed. But this becomes an advantage when they run races featuring hills. Their bodies are well-trained to deal with the big elevation shifts. American runners in Seattle, Cincinnati, Pittsburgh and mountainous regions like Colorado and Utah are better equipped to handle hills than runners in Chicago, Florida or New York City. (Plus, that never minds thinner air in higher altitude, also a key factor and a separate subject)

So, as a Chicago runner, I have to be mindful when I blow town for a race in a locale with hills. Vancouver is a clear example, with not only big elevation shifts early in the Vancouver Marathon course, but even the smaller elevation shifts later in the race are mountainous compared to the elevation changes in flatter Chicago.

One key reason these hills didn’t destroy me is that on multiple occasions I ran special workouts at nearby Cricket Hill. While Cricket Hill isn’t exactly a big hill (with only a 45 foot elevation climb), it does rise at a tough grade and when run on right, it can prepare you for running up and down hills.

So, how?

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The Hidden Benefits of Antibiotic Treatment

Yesterday, I had to go on antibiotics for the first time in decades thanks to what apparently is cellulitis in my elbow. As usually happens with these sorts of infections, a weird chain of circumstances likely caused the condition.

A slight cut near my elbow in Vancouver wasn’t totally covered up. Though I cleaned it off regularly, I didn’t bandage it due to its awkward position (band aid style bandages would just fall off), not realizing until after the fact that a knuckle style bandage would have held on fine.

However, that little nick healed after a few days and there were no issues.

Saturday I was doing a bodyweight strength workout that at some point called for a standard elbow plank. I go to the floor and I felt like I leaned on a nerve in my right elbow. It didn’t feel good, but I adjusted and finish that + the workout with no issues.

The tip of my elbow was a bit sore a little later that night, like bursitis (which I’ve had before; that just goes away after you stop doing whatever’s causing it), which I didn’t pay much mind.

But then Sunday morning the elbow was real sore. I already knew then it wasn’t normal bursitis, further confirmed that night when my elbow felt rather warm to the touch… a telltale sign of infection. Knowing I cut that elbow last week, I suspected that bacteria got in and, after bumping it on the elbow plank, managed to work its magic.

I took a mild dose of NSAIDs and waited a couple days hoping maybe my decent immune system would maybe work things out on its own. But by the following night, even though the pain had subsided, the elbow was still warm to the touch, the redness was beginning to spread a bit and I realized I needed medical intervention.

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Eating a good diet at destination marathons

With Vancouver I was fortunate that the coastal city had a wealth of sushi options. Sushi rolls were an almost perfect combination of carbohydrates (from the rice) and protein (from the fish, seaweed and soy sauce). Sure, they also had markets with lots of produce, which also helped.

But produce is easy to get in most locales. Rich healthy whole food carb and protein sources… not as much.

Running the Chicago Marathon in October makes this easy since it’s only a few miles down the street. I can cook and eat as typically desired right up to and after the race. To a lesser but still reasonable extent, the nearby Fox Valley Marathon and Milwaukee Lakefront Marathon are close enough that if I ran either of them I could eat normally up to race day.

So, what if I ran a marathon in a more remote locale, where there’s not a lot of stores and restaurants? Or even if it was a major market, what if pretty much every restaurant available served processed and otherwise unhealthy food that wasn’t going to help me stay ready to run?

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Fitness Debriefing After Vancouver 2019

VancouverMedalSitting down and beaten up from the longest run is a great time to take stock of where I’m at with fitness and what I ought to do for next time, even if next time isn’t going to get here for a little while.

I worked hard to prepare for and run Vancouver, and while I improved my endurance and strength in a variety of ways, there’s a number of things that even before the race I knew I wanted and needed to improve.

There’s a lot of goals I have regarding how fast I want to run races, how fast I know I’m capable of running races, and there remains a substantial gap between what I can do and what I want to be able to do… a gap I believe I can substantially close starting even before the beginning of my next training cycle….

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10 Things Worth Knowing About Running The Vancouver Marathon

VancouverMarathon

Outside of the Pacific Northwest, the Vancouver Marathon‘s not a huge deal, and a lot of people don’t know about it.

The marathon’s organizers are definitely are trying to grow out of that as evidenced by pushing hard to bring in 2018 Boston Marathon winner Yuki Kawauchi and other stars. As evidenced by the race selling out and setting an attendance record this year it appears the race’s popularity is indeed growing.

I’m among the few US outsiders outside of the PNW who made the trek to run the race. There were 17 of us from Chicago, all of probably surprised that the other 16 even knew about this race let alone were there. There were 4 runners from nearby Indiana. There were 3 runners from nearby Wisconsin, and two were a couple running together. The great state of New York only had 24 finishers.

It’s not a destination race yet. But as the secret gets out in the US about how challenging yet beautiful the race is, I think (to quote Jim Ross) business is about to pick up.

I’m going to throw out a few things to consider for people unfamiliar with but considering running the Vancouver Marathon.

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2019 Vancouver Marathon recap

59328125_10108992303573458_6159085142297018368_oI made it, guys. A long, brutal slog with a fast finish ended in 5:21:40, and the Vancouver Marathon Revenge Tour is complete.

Any amount of heat above 60 degrees makes running a challenge. Even at an otherwise mild 64 degrees, the temperature, extra humidity (it had been cloudy the previous week) and abundant sunshine made 42.3km (the Vancouver course is a hair longer than the required 42.195k distance) a brutal struggle.

I was not by any means racing for speed in this marathon. After the setbacks of the previous couple of marathons, I had two goals for this race….

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Finishing the Job

VancouverMarathonTomorrow morning I’ll wake up in Vancouver, probably eat a little something and have a shot of espresso, gear up and then head down to Queen Elizabeth Park to finish what I had hoped to do last year before everything caved in on itself.

Crossing the Vancouver Marathon start line shortly before 9am (the gun is at 8:30am but we go in waves and I’ll be among the middle wave) feeling ready to run will be a substantial improvement over last year’s sickly start and DNF.

Passing West 49th and Maple, where I had to drop out last year, will be a win in itself… let alone every other milestone I slowly (and, as the race progresses, more painfully) pass en route to circuiting Stanley Park and eventually crossing the uphill finish line on Pender near Coal Harbour.

I admit I came back this year in large part to close the book on unfinished business from last year. How exactly I do in this year’s race, other than finishing strong, is not at all a concern to me. It could take 5-6 hours for all I care (though I’d like to imagine I’m at least trained to run a bit better than that). Crossing the finish line is what matters.

Even if work and health hadn’t turned upside down at the worst possible time, I look back in hindsight and think it would not have gone well anyway. In fact, getting derailed might have saved me. The start of the race was a dreadfully warm 70 degrees Fahrenheit. I stumbled on my pre-race meal planning and execution, and probably ran around town a bit too much in the final two days before the race. I also was more aggressive in my overall race pace goal than I should have been.

Maybe it wouldn’t have worked out even if work was fine, I had slept okay on the trip, and I hadn’t gotten ill. Perhaps I’d have run out too hard, and that combined with the heat could have sunk me anymore.

So, never minding it’s in the past, I can’t preoccupy myself too much over what went wrong. Objectively I can see a variety of factors last year that would have worked against me given where I was at. It probably wasn’t meant to be either way.

This year, even without as much of the speed and tempo work as I would have liked, even losing the better part of two weeks late in training to illness… I feel a lot better prepared, even if I didn’t log any 50+ mile weeks or as many 20 milers as I’d like.

I focused more on developing aerobic endurance in longer regular runs, longer haul runs. I ran a lot stronger late in my long runs this time. And though I didn’t plan it, having to run some key later runs into the wind also helped develop extra neuromuscular fitness and hone my form.

There’s a lot I’ll still want to work on next time around, and I’ll cross that bridge when I get there. For now, the only bridge I plan to cross is the Burrard Bridge about 30km into tomorrow’s marathon.

Tomorrow, the goal is to finish the Revenge Tour, and the Vancouver Marathon. Talk again soon.

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Cool, and certainly not impossible

CoolImpossibleCaveat: I’ve talked before about books relevant to training plans I’ve reviewed, but I’m not big on book reviews. I’ll talk about my thoughts on reading this book, but this is not totally a review of the book. If interested, look up reviews of the book or browse a copy separately on your own. And of course, if you disagree with any of the following… cool.


A few weeks back at a local bookstore I stumbled upon and bought a book by Eric Orton called The Cool Impossible. Orton gained fame in Christopher MacDougal’s book Born To Run, about Christopher’s journey to run the Copper Canyon ultra with the uncanny endurance-running Tarahumara natives of northwest Mexico.

Eric Orton coached Chris through training for the ultra, and his personally developed methods (derived in no small part from what he learned with the Tarahumara) find their way into this book I found a few weeks ago.

I read this book and unlike other running books it doesn’t map out a training plan to prepare for a goal race. Instead, what training plan the book has intends to rebuild your running ability through balance and strength exercises using slant/wobble boards and a balance ball, and later through perfecting your running form and cadence through drills and then shorter bouts of running that grow gradually longer over 26 weeks (including the initial strength building phase) of general training.

Orton details how the Tarahumara run on custom-made minimalist shoes made from old tires on uneven, rocky trails that constantly require stepping on and pushing off from uneven terrain. Most runners in civlization run on cleaner, flatter surfaces, and don’t develop the nuanced lower body strength from running on rocky terrain that the Tarahumara do.

Reading through these anecdotes and Orton’s breakdown of the subsequent exercises, two ideas jumped out at me.

1) Virtually no one else who coaches or writes about running even talks about this, let alone works on or teaches how to do this.

In fact, most running coaches probably have no idea how to run on truly uneven terrain, even if they run trails or trail races. Such runners probably stick to paths and then just tiptoe through these sections that Orton and the Tarahumara have the nuanced strength to run straight through.

2) Hey wait, I already do this.

Growing up in dry hot Vegas, what grass we had in the schoolyard and parks was largely unmaintained. It was mowed and occasionally weedwacked, sure. But we played soccer and ran laps over lumpy, rugged grass whose random bumps and divots you perhaps got used to over time.

Add in running over dusty desert dirt, the random consistency of what pavement there was, and I got a lot of practice growing up in running over uneven terrain. I wasn’t even a distance runner.

Once I got seriously into distance running so many years later, I was among the few who had no problem taking my run onto the dirt fringes of the Lakefront Trail, or even onto the similarly rugged, inconsistent grass terrain.

Whenever I slip in icy terrain during winter, I have the proprioception to stay balanced and continue forward without falling or getting hurt. Even when I do trip or slip and begin to fall, I have the awareness, balance and strength to often stay on my feet, or at least land safely without injury.

Over my life I’ve been in a few messy homes, workplaces, classrooms, and got used to stepping through and over a variety of mess, stepping accidentally on all sorts of random things, and staying balanced when that happened.

That certainly helped when I got into theatre and dance, and that sort of dynamic balance came in handy. Add in the deep movement training of both disciplines, and having that now-natural perception helped a lot when I later got into distance running.

I realize I’m not a typical case, that most other people won’t have this ability or awareness if they don’t discover and work on it. Sure, they may have some, but a lot of them tiptoe through tough spots, or hurt something as soon as they step off-balance on something. A book like this might actually be really useful for a large number of such runners.

Meanwhile, while I might get some value out of some of the exercises or the renovative training plan (probably after the Chicago Marathon in October, though)… the idea of, say, balancing on one foot on a slanted surface isn’t new territory for me. In fact, I had to do stuff like that in George Lewis’ Meyerhold Biomechanics theatre class every week.

A few weeks ago, I had to run through large swaths of terrain during my last 17 miler. Weather, people and conditions forced me onto bumpy grass and dirt for a good portion of it. Not only have I not forgotten how, but I still need and utilize those abilities today.

I’m glad I got this book, and there’s useful material in here, even if it turns out I already have some of this knowledge. Sometimes it’s cool (and certainly not impossible) to learn that what you innately knew isn’t foreign to others.

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Headwinds are a training blessing in disguise

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Photo by Pixabay on Pexels.com

I’ve spent a busy April mostly off the grid. I am running the Vancouver Marathon in 8 days. Since muscle damage takes about 14 days to fully repair and quality training’s benefits take about 10 days to manifest in your running, I am done with high volume quality training or any tough workouts. Now it’s about maintaining conditioning and resting up for the marathon.

After getting sick a few weeks ago I had to abbreviate peak training, and I ran a final 17 mile peak run last weekend. The 20 miler I ran in mid-March would be my only one this training cycle, and the 40-45 mile weeks I had that month would be as high as my volume would get.

So, that final long run. Due to weather forecasts and other needs, I had to run it on a Friday right after work. Even though it was the best possible weather of any time I could run that weekend, I had to do most of the run into a stiff 25-30 mph headwind.

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2019 Lakefront 10 Miler recap, and the Vancouver 2019 training end-game

LF10-finishYesterday I ran my final 2019 Vancouver tune-up race, the CARA Lakefront 10 Miler. The 1:36:24 was my slowest finish in a 10 Miler to date, but I had fun (the LF10 is my favorite Chicago race) and the race turned out well in other ways.

As mentioned, I got sick with the flu at the end of last month. While I bounced back quickly for such an illness, I did lose over a week of normal training (plus, likely in part because it was starting to get me, I had reduced my volume a bit the previous week due to fatigue).

I ran a lot less than usual while recovering. Once recovered, I had to ease back into my prior volume over the following week. In fact, I only got back to normal volume right before this race. I hadn’t done any speed or tempo work in several weeks. I was definitely not trained to race the 10 Miler. I wasn’t even sure if I could hold anything beyond an easy pace for 10 uninterrupted miles.

Alas, I settled into a (slower than most of the people around me) pace, and managed to comfortably hold it for the entire distance without any real distress (even powering past people on inclines, including the LF10’s infamous Cricket Hill finish, by merely maintaining tempo). The pace slid between 9:00-10:00 but mostly hung in the 9:30-9:40 range… which incidentally was my originally hoped for marathon pace! I even sped up without trouble and took the LF10’s final lap around the Wilson Track at 1:59.

While sore and tired like I ran a race, I didn’t feel as sore or tired as usual. Following an afternoon meal and nap, I went back out and ran a couple more miles (with some speed reps) to finish the day at 17.8 miles (between runs to/from the race, the race itself, and the evening run).

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When Runners Get Sick

I just spent the last week sick with what might have been the H3N2 variant of the Swine Flu. The office had been fairly sick for a while, and it finally got me last weekend.

I hardly ever get sick anymore. I don’t even get the digestive ailments that used to get me from time to time over the previous years.

I want to call it a testament to my healthy eating and my improved commitment to recovery. But then again, I got sick like everyone else last week, so never mind that.


Coughing up my lungs on Tuesday, I had no idea how long it would take for me to get anywhere near back to normal. The good news on Saturday is my cough subsided substantially and, other than recurring sickness-related digestive issues, and being a little rusty on runs (of course, I broke off training for a few days while sick), I don’t feel bad at all. A couple of colleagues mentioned their flu passed rather quickly, even if the cough loosely hung around for a while. So perhaps it’s the nature of the current illness going around.

In any case, I’d like to think the following approaches helped me quickly unload an unwanted flu, and can help you as well:

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Thoughts on the Thompson New Intervals approach to speedwork

I have all sorts of thoughts on the New Intervals approach, which basically says to do your recovery intervals/jogs in speed workouts at a harder intensity. The link is Matt Fitzgerald’s write-up on the method.

I hated this 24 hours ago when I first read this. I saw a recipe for injury and burnout. Given more time to read it over and think about it… not only do I think it’s a good approach to speedwork, but I realize this is a speedwork version of what I’m doing with my 55-5 Long Runs. Given the parameters, it’s actually quite hard to overrun the workout, and in fact it prevents a lot of the overrunning of conventional speedwork.

This is basically sets of mixed-tempo cruise intervals. It’s written as sets of 4-6 reps of 400m intervals, but since each 100m “roll-off” cooldown is done fast, those roll-offs are basically part of the reps… making each set one long rep.

The key to this approach, as Fitzgerald mentions, is that your fast “reps” need to be dialed back so you can maintain the pace for each one in the set.

The volume of the speed reps you do in this workout needs to be less than a typical speed workout with such reps. Observing Daniels’ caps on rep/interval level speed workouts… you now need to observe the effect of the roll-off portion, which would previously be ignored since they were recovery intervals. Here, those “recovery” portions are more intense and basically part of the set, and thus should be considered part of the volume.

Conversely, most runners’ problems with speed workouts is that they slow to a stop or walk between reps in the first place… which happens mostly because they’re doing the reps too fast and too hard so they’re forced to stop. This sort of workout at least will prevent that. To stop or walk with New Intervals is to effectively cut the set short. It makes cheating the workout difficult.

90% of 90% of people’s problems with speed-rep workouts is that they’re going all out trying to beat a clock that no one’s keeping score of, instead of giving a controlled-fast effort where they work on running economy. This would pretty much eliminate that, though now you need to be careful of booking too hard of a workout since these are basically 1-2 mile reps broken into mixed tempo sections.

If interested in the New Intervals workout, it may be best to start with an easy workout with just 1-2 of them, to see how you handle it and to get used to the mechanics. Also, sampling the workout like this is an easy chance to see if you just hate it without completely tanking your workout plan.

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A Better Long Run: The 55-5 Long Run Method

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Photo by Pixabay on Pexels.com

As with a lot of training approaches, runners have a very polarized approach to how they handle long runs.

Either they do a simple easy run over a long distance, or they add in some tempo with the long run (either trying to run the whole thing at a tougher moderate pace, or mixing in tempo segments with easy running), turning it into a grueling exercise.

Both polarized approaches have substantial drawbacks.

The long easy paced run may develop long aerobic endurance, but it also accustoms you to only handling your longest distances at an easy pace. Any attempt to race longer distances thus becomes a huge struggle, because you haven’t practiced running faster at max distance.

The mixed tempo run may address that issue, but creates another issue: It asks you to work especially hard at points on a run that is already fairly difficult due to its duration. This increases the burnout and injury risks, and at the least makes long runs such a miserable experience that many just forego any sort of intermediate tempo work on those runs. (It’s the biggest issue with the Daniels Marathon Plans. Those quality long runs are super-demanding. Few outside of elites and hardened distance running vets can consistently handle them.)


Regular readers can probably sense where I’m going with this point: There is a vast and mostly-unexplored middle ground to long runs that will allow you to work on and develop aerobic strength (aka the ability to maintain faster paces over longer distances), without demanding so much from you.

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On measuring cadence instead of pace in tempo runs (when pace isn’t possible)

Yesterday I had a scheduled M-pace training run, the first in a while and the first of many in the Vancouver training cycle.

I also had to do it after work, and nowadays for a variety of reasons taking transit home and trying to do the workout at 6-7pm is not ideal.

I haul-run home from work in part to not pay for an extra transit fare home from work (I already take the bus into work), and the later in the evening I run the later I may get to bed and/or the harder time I’ll have getting to sleep. Finishing my runs before 7pm has been very beneficial to my sleep.

Also, I carry stuff to and from work in a backpack, and everything together weighs about 15-16 pounds. This is not a huge deal on regular runs (in fact it adds a bit of a strength component), but for any tempo training it definitely slows down and compromises the workout.

Nearly all of my needed running the last few months has been easy, and now I need to do more speed and tempo running. So haul running home every weekday isn’t necessarily the best decision.

I partially get around this by sometimes driving in, parking on the free curb a bit away from work (which does not have freely available parking), stowing stuff and then running in a nearby park… which allows for gear-free faster running. I got a 3/1 mixed tempo run in last week this way.

Meanwhile, I did try a Fartlek workout as a haul run, and it has reasonably solid results. Measuring the pace was a fool’s errand. The key, it turned out, was focusing on cadence.

Most runners maintain roughly the same cadence in every tempo they run. They just push off and stretch out a little farther on faster strides. I typically slow things down on run-commutes due to fatigue and due to carrying weight. To step as quickly as I do when empty-handed can cause an everyday workout to be a lot more taxing than it needs to be. In my races and tempo runs, I simply step more quickly.

Fitbit tells me that on most easy runs, I take about 760-810 steps every 5 minutes (about 155-165 steps per minute). On faster runs, I’ll take more like 820-850 steps (165-170), and I’ve gotten the wheels to turn 870ish times per 5 on occasion. I’m not at a place where I can comfortably take the fabled 180 steps per minute (900 per 5). You want your legs to turn over light and quick without straining, or it defeats the purpose of a faster cadence.


So then… if I need to haul run home on a day I have a scheduled tempo run, and I can’t or shouldn’t start the workout later in the evening when empty-handed… what if I did the tempo run as a haul run, but focused on sticking a fast cadence instead of on how fast the actual run was?

The few resources that calculate weight’s effect on your run pace go all over the place on exactly how much extra weight affects your pace per pound. And all such calculations assume body weight gain, rather than whether or not you’re carrying external weight, as I am in haul runs.

There’s a difference between gaining 15 pounds of fat and what it does to your running… and picking up 15 pounds and putting in on your back. Both affect your pace in substantially different ways. That 15 pounds of fat is spread rather evenly around your entire body. Its effect on your pace is far less than a lump of 15 pounds strapped to your shoulders and back.

For the physically strongest of us, the difference of extra carried weight is probably minimal. But most human beings will notice more of a difference than the 2-4 seconds per mile per extra pound that most calculations predict.

Yesterday, I hauled 16 pounds away from work (I had to make a purchase at lunch during work), warmed up for about 25 minutes, and then immediately quickened my cadence before holding that faster cadence for 30 minutes.

I used the step counter on my Fitbit tracker, which was conveniently right at 1000 steps when I began my pace run. Knowing that 170 steps per minute was my higher end of fast cadence, I previously calculated that over the 30 minutes I scheduled for M-pace, which came out to 5100 steps.

I rounded that down to a goal of 5000 steps at that cadence. At the 1000-step starting point, I knew my goal was to go until the counter read 6000 steps or more. I didn’t pay much attention to the time reading, and knew at worst I’d have to M-pace a bit longer than 30 minutes.

This was much easier to track mentally and physically than to monitor a clock, or look at a faulty pace reading that was only going to tell me I wasn’t going fast enough.


After a bit over 3 miles, the counter topped 6000 steps and I slowed to an easy run. The haul run M-pace workout was a success. And I didn’t feel terrible during any of it. The workout was challenging but comfortably hard.

Ideally, I don’t have to do this for every M-pace workout. Maybe I can drive in and do them at the park some days. Maybe I can get home early and get the run in with enough time to spare that I can cook/eat dinner and get to bed before 10pm. The hope is, as summer approaches and the sun comes up earlier, I can get outside and get runs in by 6am, and I can knock the M-pace runs out then.

But, if I’ve got to haul run home, and I’ve got an M-pace run scheduled that day, I now have a solid approach that allows me to get them in without compromising my training.

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How I use the weather forecast to inform my training

For those of us who don’t live in a perpetually hot and sunny climate, the weather plays a sizable role in how we run outside.

Many up north during winter condemn themselves to the limits of the treadmill, with its varying benefits and drawbacks. But many either don’t have or refuse to use a treadmill, and need to work with what nature gives us.

I live in Chicago and do all my running outside. This winter in particular started out very mild and stayed that way until mid-January… when suddenly: Heavy snowstorms, -50°F windchills, perpetually icy conditions, brutal windstorms, unpleasant cold rain that the frigid temps made sure to ice over afterward, and so on. This obviously affected how much running, and what kind of running, this region’s people can do outdoors.

This is nothing new. Chicago weather’s just as important a factor during summer. When Chicago weather gets hot and muggy, or we get the occasional severe storm, that changes the scope of any outdoor training workout. In some cases, it limits how much time you can spend outside (some will run through it but there’s a variety of reasons I avoid running in substantial rain, plus unless you like being an electricity conductor you should never run when there’s lightning). In most cases, it affects your performance, how much hydration you need, etc.

It occasionally surprises me how taken-aback locals are by incoming severe weather, before I realize I pay closer attention to day-over-day forecasts than most people.

Whether you run or not, you honestly should review the weather forecasts every day and know in advance what weather and temperatures are coming. Weather should rarely take you by surprise.

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