Learn | Make | Fix | Run

Fueling Whilst Running: It’s Not Limited to Long Runs I usually take fuel in the form of gels for long runs. I typically consume gels during (not before) runs that take me more than an hour and a half. In addition, I will take a gel before the race starts for half-marathons and marathons. Last Saturday, I had a 5K time trial scheduled as part of my training plan. After completing my warmup, which consisted of a 1-mile jog and four strides, I decided to consume a gel. Many factors worked in my favor that day. The weekly mileage was reduced like a cut-back week, and the weather was much cooler. I dialed in my time trial pace from my last attempt (8:20/mi.) and let it rip. I had negative splits and a 2024 PB! I was 5.5 seconds away from a true PB. I averaged 8:09/mi and ran 5K in 25:31. I am still determining how much the gel contributed to my physical performance and whether or not there was a psychological advantage. On Monday, 10x 1/4 Mile Intervals were on my schedule. This workout in...

This summer feels much warmer than last summer. I want to share my not-so-earth-shattering tips for running in the summer. Run Early On these hotter days, I try to get my runs in earlier. The added benefit is that if you run early, your run for the day is already accounted for. Run Late Sometimes, due to other commitments, I can’t run early. I break out the headlamp, and I run late. The run early and run late combination can lead to some interesting phenomena. A couple of weeks ago, my late run was on the day people put their trash out for pickup. My early run was the next morning, and the trash cans were still out there for pickup. This also highlights that some of the runs feel like doubles since there are less than 12 hours between the runs. Keep Easy, Easy On the days I need to run during the heat, I remind myself to take my easy days, easy. If I have a speed workout scheduled for the day, I run the warmup, any recovery periods, and cool downs easy. Leapfrog Towards the Shade As it...

I had two thoughts as I prepared this blog post.  I wish I would have run earlier! Yesterday morning, I went out for a run to beat the afternoon heat. Although I woke up around 7 a.m., I started my run at 9:30 a.m. Part of my hesitation was the lack of desire to run eight quarter-mile intervals at my 5K pace. Of course, once I was out there, I had no problem completing them and was happy with my progress. However, at 9:45 a.m., the sun broke through the clouds. It was not unbearable, but if I started earlier, I could have done the bulk of my workout with partly cloudy skies. I wish I would have started my 10K training sooner! I was looking at my statistics in Garmin Connect and saw that I logged 36.5 miles for the past seven days (July 9-15). The last time I had a volume of miles almost that high was in late April/early May, and those weeks topped out at 33 miles. As I wrapped up my 5K training, I was in a no man’s land regarding a disciplined training plan for about a month and th...

I have lots of thoughts floating around in my head. The TLDR is that I am ready to work for a 10K PB. As I mentioned in my post two weeks ago, Motivation Factors and Running , I need more than a loose plan to get me out the door. With the recent heat wave, chasing a 5K PB was insufficient motivation. I even lost the motivation to post a blog last week. Two weeks ago, I ran twice for a total of 14 miles. Last week, I ran six times for a total of 25 miles.  I have lost fitness, and I know I have lost the desire to run a fast 5K. I reflected on what I have accomplished. I set a 2024 PB in the 5K with a time of 26:02. I missed my goal of running faster than my 25:25 PB. However, I did get faster because I started with a 26:41 5K in the middle of the training block. When I set my goals for the year, I said that if I did not hit my 5K goal in the first block, there would be a chance in my 10K training block. Let’s see what happens. My last 10K PB was ...