How 2 Run Fast

I recently had the opportunity to try out Epson’s new Runsense SF-110 GPS Watch for a few weeks. With a suggested retail price of around $140, Epson is aiming for runners who are buying their first GPS watch. 

If I was buying a GPS watch for the first time, I would want a watch that was:

Easy to use, with quick GPS lock

Easy to set up

Easy to connect to training software

Low cost

I found the Epson SF-110 to be somewhat difficult to set up and use. It is supposed to be able to connect via Bluetooth with Epson’s Run Connect smartphone app. I wasn’t able to pair the watch and my phone, after numerous attempts. 

One of the steps that was required in the watch setup was to set the date and time. What kind of GPS watch needs to be told what time it is? The whole Global Positioning Satellite system is based on hyper accurate measurements of time.

One of the features of newer GPS watches is that they sync more quickly with satellites. In some cases, the newer GPS chips may also be more accurate. I didn’t find this to be true for the Epson SF-110. For comparison purposes, I wore a Garmin Forerunner 305 GPS watch, first introduced in 2006, alongside the Epson SF-110. 

I found that the older Garmin found the satellites more quickly and was just as accurate as the Epson SF-110. The Epson has an annoying feature that stops the search for satellites at 2 minutes and says “Failed”. If you still want to use GPS tracking, you have to manually restart the search. I found that it sometimes took 2-3 cycles for the Epson to find the satellites.

The Epson SF-110 also beeped at me a very frequent intervals, roughly every quarter mile. I was never able to figure out how to turn it off. 

The screen on the Epson SF-110 is fairly small and often cuts off some of the menu items, for example “Smart Pho” is "Smart Phone" and “Track A” is "Track Activity". If you wait long enough, the full menu item will eventually scroll across your screen.

I was able to sync the watch with Epson Runsense View website. This website doesn’t have a very intuitive user interface. The data from the watch lacked some of the information that I have come to expect, like min/max pace.

I haven’t tested any other GPS watches in this price range, but based on this experience, I can’t recommend the Epson SF-110. The Garmin Forerunner 15 is in the same price range and might be worth a look, but I haven’t tested it. You can find Ray Maker’s detailed review of the Garmin Forerunner 15 at this link.

Most runners suffer injuries of one type or another during their training. Some can be treated with stretching, massage, or physical therapy. Others may require surgery. 

KT Tape is a tool that can help you manage minor injuries and promote healing. It provides pain relief and support for sore muscles and injuries without restricting your freedom of movement.

There are three different types of KT Tape available today:

KT Tape Cotton - 100% Cotton Self Adhesive Tape ($12.99 for 20 strips)

KT Tape Pro - 100% Synthetic Microfiber Tape with Stronger Adhesive ($19.99 for 20 strips)

KT Tape Pro X - a new X-shaped patch designed to provide targeted relief ($19.99 for 15 patches)

I have tried all three types. Personally, I find that the Cotton KT Tape doesn’t stay on very long. The cotton tape absorbs water and sweat and the adhesive starts to give after a day or so. The KT Tape Pro really stays on and is good for several days of continuous wear, if needed. In my opinion, it’s worth the extra cost to buy the KT Tape Pro. The KT Tape Pro X is thicker and not as “slippery” as the KT Tape Pro and can catch on clothing and start to peel off.

You can apply KT Tape yourself by following the detailed instruction videos on their website. For some injury locations (your back, for example), you may need to ask a friend to help you apply the tape. You can also seek out a massage therapist, physical therapist, or a Certified Kinesio Taping Practitioner (CKTP) to help you.

Recently, I spoke with Holley DeShaw, a Portland-area massage therapist and KT3-level Certified Kinesio Taping Practitioner who has worked with Nike Oregon Project athletes like Galen Rupp and Mo Farah and the 2012 U.S. Olympic Track & Field Team. Holley shared her experiences in using KT Tape with both recreational and elite athletes.

For best results, Holley recommends shaving the area where you plan to apply the KT Tape and using a 50% Alcohol/50% Water mixture to remove any soap, sweat, or lotions from your skin. She shared two examples of athletes that she used KT Tape with at the 2012 Olympics in London. 

One was Aries Merritt, who needed some KT Tape applied to his hamstrings between heats in the 110m Hurdles to help with lymphatic drainage and prevent swelling. This requires a special kind of Edema KT Tape that is cut into long thin strips with an anchor at one end. Merritt won the gold medal in the 110m Hurdles in London and later set the current World Record for that event. Aries recently underwent a kidney transplant. We wish him a speedy recovery.

The other was Trey Hardee, who used KT Tape on his elbow for the throwing events in the decathlon competition. Trey won the silver medal at the 2012 Olympics in the decathlon.

Besides KT Tape, Holley recommends using a foam roller, stretching after workouts, and getting plenty of sleep to speed your recovery from tough workouts. A good massage therapist like Holley can also work with you to understand what your goals, your training schedule, and your injury history to develop a massage program that can help to reduce the risk of injuries and potentially improve your performance.

Disclosure: I received some samples of KT Tape for evaluation.

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Recently, I submitted my DNA data for analysis to see what it might tell me about my health and fitness. I had taken an AncestryDNA test a while back as part of my genealogy research and I found out that you can download your raw data from Ancestry.com and other DNA testing services and submit it for analysis to see what influence your DNA might have on your health. If you haven’t had your DNA tested, you can do this for around $100 at Ancestry.com, FamilyTreeDNA, 23andMe, and other services.

I submitted my raw DNA data to two different websites for analysis, Promethease and Athletigen. Promethease can analyze data from Ancestry, FamilyTreeDNA, and 23andMe, as well as other DNA testing services. They charge a $5 fee and the results are available in about 15 minutes. The anonymous report is available to you online for 45 days and you can download it for future reference.

The report from Promethease is very detailed. My report covered a total of over 13,000 single nucleotide polymorphism or SNP’s. SNP’s are DNA sequence variations. Of these, Promethease indicated that about 1500 were “good” and about 250 were “bad”, based on DNA research results. The rest were neutral. 

The significance of “good” and “bad” results varied. Some signals were quite strong and well documented by research studies, others were not. I used the control panel in the Promethease report to filter my results to only show those with a magnitude of 2 or higher on a scale of 0-10, which Promethease equates to “looks interesting enough to be worth reading”.

One of the results that was interesting to me was that I have the ACTN3 “sprinter” gene (C,C) variation that has been found to be present in virtually all Olympic sprinters. This was a bit of a surprise, since I don’t view myself as a sprinter. I’ve always competed in middle to long distance events, from the mile to the marathon. In high school, I sometime ran in 4x440 relay events, but that was the shortest event that I ran in. 

While the Promethease report is very detailed, it is somewhat difficult to understand. It provides direct links to SPNpedia, which contains detailed scientific information on each SNP variation. Here’s the entry for ACTN3, for example:

http://www.snpedia.com/index.php/Rs1815739

Athletigen gave me a clearer picture of how my genes influence my training and racing. Athletigen produces a nicely formatted report with results that are written in plain English and it is focused on those few genes that are known to influence sports performance. If you have already had your DNA analyzed, Athletigen is free. 

Here’s an example of what they say about the ACTN3 gene:

“The CC and CT genotypes are more likely to be present in elite power athletes than the TT genotype. The ACTN3 protein is important for fast-twitch muscle fibers and explosive power performance. Many studies have shown that possessing at least one functional copy of the ACTN3 gene (CC or CT genotypes) is important for sprint/power performance; however, some well known exceptional TT individuals exist. The T allele results in a shortened, nonfunctional version of the ACTN3 protein. There is some weak evidence of enhanced endurance performance in TT individuals but data is conflicting. ACTN3 is perhaps the best known and well studied of the various ‘sports’ genes and is sometimes called the ‘sprint gene’.” - Source, Athletigen.com

If you don’t have the “sprinter” gene, it’s not a disaster. You may be genetically better suited for endurance events. It’s also important to remember that while virtually all elite sprinters have the ACTN3 variation, it is also present in about 37% of the global population. Having it doesn’t guarantee that you will be an Olympic sprinter, but not having it may prevent you from becoming an elite competitor in sprint events, where fractions of a second determine the outcome of a race.

Over the past few weeks, I’ve had the opportunity to test some running gear from Coolibar that offers built-in protection from the sun’s damaging UV rays. When I run outdoors, I always wear sunscreen, but that sometimes isn’t enough protection. Sunscreens aren’t completely sweatproof and may need to be reapplied and most people don’t think to apply sunscreen in areas that will be covered by clothing. 

The Skin Cancer Foundation reports that more than 5 million cases of skin cancer are diagnosed annually in the U.S. and solar UV radiation causes up to 90 percent of visible changes commonly attributed to skin aging, including wrinkles. If you want to stay healthy and young-looking, they recommend sun protective clothing as your first line of defense.

Most running shirts don’t offer much protection from UV rays. According to the Skin Cancer Foundation, a standard white t-shirt might provide a UPF (Ultraviolet Protection Factor) rating of 7 when dry and a UPF 3 when wet. The UPF rating is similar to the SPF (Sun Protection Factor) rating used for sunscreens. A UPF of 3 means that about 1/3 or 33% of the UV rays get though the shirt, while a UPF of 50 means that only 1/50th or 2% of the UV rays get through.

I’ve been testing Coolibar’s Long Sleeve Sport Tee and Short Sleeve Sport Tee, as well as their Sun Breaker Running Cap. The Coolibar Sport Tee’s are made from their ultra soft UPF 50+ SUNTECT knit fabric, which is extremely lightweight and very breathable. The Long Sleeve Sport Tee has sleeves that extend beyond wrist, even on my long arms, offering additional protection from the sun. Likewise, the Short Sleeve Sport Tee has sleeves that extend to my elbows. 

The Sport Tees also come with some nice details, like a reflective loop at the back of the neck for earphone cords and a reside pocket with a zip closure for your ID or a key. They come in several bright, attractive colors for men and women. Unlike some other sun protective clothing, Coolibar sun protection is guaranteed to never wash out. 

Coolibar’s Sun Breaker Running Cap also offers UPF 50+ protection and is made from the same SUNTECT fabric. It is very lightweight and has mesh inserts along the sides to keep you cool. The dark colored underside of the cap's brim helps to cut down on glare. It also comes with a removable neck drape that gives your ears and the back of your neck some extra protection from the sun on long runs.

I haven’t been a huge user of running caps in the past. I tend to overheat easily and usually don’t want to have anything on my head, but I’ve been wearing the Sun Breaker Running Cap almost every day. It’s that comfortable.

Besides the great running gear, Coolibar has a broad line-up of sun protective clothing and swimwear for all types of activities and all ages. I know that I could have used one of their Swim Shirts a few years ago, when I was snorkeling in Hawaii. You don’t realize how much sun you are getting when you are in the water. Ouch!

May is Skin Cancer Awareness Month, so this is a good time to take inventory of your running gear and your sunscreen to make sure that you are taking steps to prevent skin cancer.

Throughout May, Coolibar is donating $1 for every order placed to American Cancer Society. As an added incentive, they are also offering 15% off your entire order using the code ACS15. 

Disclosure: I received some Coolibar clothing for review.

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Elite running coach Luke Humphrey’s new book, Hansons Half Marathon Method, follows the same pattern as Hansons Marathon Method. He emphasizes cumulative fatigue and doing speed workouts for several weeks before switching to strength workouts.  

If you have followed a training plan in the past, you will know that doing speed workouts usually comes in a sharpening phase later in the training plan, to help you prepare for your target race. When I interviewed Luke Humphrey, he told me that the speed workouts during this part of the training plan allow runners to prepare for shorter races while training for their goal race.

Hansons Half Marathon Method contains three 18-week training plans:

Just Finish (7 to 32 miles/week)

Beginner (10 to 48 miles/week)

Advanced (17 to 51 miles/week)

Your can preview the beginner plan here. The plan in the book is more detailed, providing specific speed and strength workouts. 

As you can tell, while the peak mileage for the advanced plan much more than the beginner plan, it starts at a beginning mileage and ramps up more quickly. The book provides a chapter on how to modify the training plans for higher mileage, races, schedule conflicts, illness, and injuries.

The latter half of the book contains chapters on half marathon race strategy and tactics, as well as nutrition, hydration, running gear, and post-race recovery. 

If you have used the Hanson’s training plans in the past or you like their training philosophy, Hansons Half Marathon Method is an terrific book to help you to prepare you for your next half marathon.

Have you used the Hanson training plans for a marathon or half marathon? How did they work for you? Share your experience in the comments.

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The Sony Smartwatch 3 does a lot of things well. It is very comfortable and looked good on my wrist (although my wife wouldn't wear it because she said it looked too "masculine"). It tells time accurately and you can choose your own watch face from dozens of options. It gives you notifications from your Android smartphone (it doesn't work with the iPhone). It keeps track of how many steps you take. 

You can give it voice commands that allow you to send a text or email, set an alarm or timer, time an event with a stopwatch, take a note, set a reminder, check your calendar, play music through Bluetooth speakers or headphones, and navigate using Google Maps. It's also waterproof. 

You can also download apps to your smartphone from Android Wear that allow you to add new capabilities to your watch. I downloaded the iFit Outside app, which allows you to record your walking, running, or biking workouts using the Sony Smartwatch 3′s built-in GPS system, without having to take your phone with you. When you get back from your run, your workout is automatically loaded to your phone, where you can review the details. 

Unfortunately, this particular feature doesn't work very well. I found the Sony Smartwatch 3′s GPS tracking to be very inaccurate.  I wore a Garmin Forerunner 305 GPS watch for comparison. The technology in the Garmin dates from 2006, but it is very reliable. While the Sony Smartwatch 3 showed me weaving all over the roadside and even turning around and running through someone’s backyard (see below).

I can assure you that I just ran up to the intersection and took a left. There’s no chance that I went anywhere near that backyard, since it is occupied by the dog that bit me a few years ago.  

On another run, the timer continued until the end of my run, but the GPS track ended about 1 mile from the finish. The result was that it looked like I ran 4 miles in 40 minutes at a 10:00 min/mile pace, rather than 5 miles in 40 minutes at an 8:00 min/mile pace. Big difference.

I also found that my running speed varied quite a lot on the Sony Smartwatch 3, even though I was running at a very steady pace (and confirmed by the Garmin 305).

Another feature that I didn't like about the smartwatch and the iFit Outside app was that when you tell it you want to start a run, it says “Your workout will start automatically when you get an GPS signal”. You can start your the workout manually before you get a GPS signal, but then you don’t record a GPS track for the first part of your run. 

Usually, it would start to track me when I was a few tenths of a mile into my run. Otherwise you would have to wait outside staring at your watch until you got the GPS signal, then start your run. To stop your run, you have to tap the watch and go through two screens. Using the GPS also drains the battery very quickly. I'm not sure that you could run a marathon with the Sony Smartwatch 3, unless your name is Meb Keflezighi.

The watch doesn't have a built-in optical heart rate monitor, which is available on some other smartwatches and fitness bands. You can connect it to a Bluetooth heart rate monitor strap, but I haven't tested that feature. The Sony Smartwatch 3 sells for about $250. In my opinion, it works well as a smartwatch, but not as a fitness watch for serious athletes.  

Have you tried a smartwatch yet? Share your experience in the comments.

Disclosure: I was allowed to borrow a “loaner” Sony Smartwatch 3 for review.

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It's been said that the marathon is actually three events in one: running, drinking, and eating. You have to master all three to get to the finish line in one piece.

Matt Fitzgerald has written 10 books on running, racing, and nutrition, including the classic, Racing Weight, and the recent 80/20 Running. In The New Rules of Marathon and Half-Marathon Nutrition, Fitzgerald shares what he calls the “Two-Rule Diet”. The first rule is that you have to consume enough carbohydrates to fuel your training and the second rule is that you should eat high-quality foods to shed excess body fat to achieve and maintain an optimal racing weight.

The first part of The New Rules of Marathon and Half-Marathon Nutrition covers how to calculate the amount carbohydrates you need to eat for your training and how to make sure that your diet is made up of high-quality foods. Fitzgerald emphasizes the importance of eating lots of vegetables, fruits, nuts and seeds, fish and lean meats, whole grains, and dairy products, in that order. Refined grain, fatty meats, sweets, and fried foods should be avoided.

The second part of the book talks about what to eat and drink during your workouts, what to eat during your pre-race taper (including tips on fat loading, caffeine fasting, and carbohydrate loading), and what to eat and drink before, during, and after your race. 

The third part of the books shares how to train to run through “the wall” and provides integrated training and nutrition plans for the half-marathon and the marathon for runners at three different levels of performance.

If you are a runner who has had trouble getting past “the wall” or if you just want to optimize your nutrition in preparation for your next race, you will find that The New Rules of Marathon and Half-Marathon Nutrition is an excellent guide and ties together several elements from Matt Fitzgerald’s other books.

What’s your favorite book on nutrition for the marathon and why? Tell me in the comments.

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I have a confession to make. I have a lot of running socks in my sock drawer. When I recently tried the Balega Ultra Light No Show Sock, I was surprised by how light it was and how snugly it fit my foot. 

I actually took eight pairs of the lightest weight running socks in my drawer and weighed them on a digital scale in my kitchen. The Balega Ultra Light No Show Sock was the lightest, at 25g (0.9 oz) for the pair. 

Light weight is only part of the story, though. These socks are engineered with several different types of high performance yarns to provide a great fit, keep your feet dry, and prevent blisters. The seams are have been carefully designed and placed to lay perfectly flat and keep you blister-free. 

The Balega Ultra Light No Show Socks feel great on my feet. They are very thin, giving my feet a little extra room inside my shoes, and are anatomically designed for each foot. I liked these socks so much that I think that they are going to become my go-to socks for racing and long runs. For more info on Balega socks, check out their website. 

Disclosure: I received some Balega Ultra Light No Show Socks for review.

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I didn't have high expectations when I opened the cover of exercise scientist Tom Seabourne’s book, The Complete Idiot's Guide to Quick Total Body Workouts, but I was pleasantly surprised by the quality of the content. The book contains helpful tips on scheduling time for your workouts and how to modify your diet to lose weight.

The Complete Idiot's Guide to Quick Total Body Workouts is broken into sections on upper body, abdominals, and buns and thighs. Each section contains chapters with exercises that you can do at home, at the office, at the gym, as well as stretches to keep you flexible and injury-free.

The Complete Idiot's Guide to Quick Total Body Workouts is a solid, practical guide that will help you put together a personalized workout plan to help you achieve your goals.

Disclosure: I received a copy of The Complete Idiot’s Guide to Quick Total Body Workout for review.

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If you are considering a triathlon, Brett Stewart and Lewis Elliott have written the book for you, 7 Weeks to a Triathlon. Both authors are experienced triathletes and coaches and they share dozens of practical tips to help you get ready for your first triathlon.

7 Weeks to a Triathlon shares information about triathlon distances from open (4 miles) to Ultra or Ironman distance (140.6 mi) and answers frequently asked questions that beginners have about triathlons. Stewart and Elliot share a lot of practical advice in 7 Weeks to a Triathlon, from tips on where to get your gear to how to set yourself up for a quick transition.

The middle part of the book is devoted to two 7 week training plans, one for beginners and one for experienced endurance athletes. The last part of the book contains more than 30 cross training exercises and stretches that are part of the training plans.

As a former competitive swimmer and an avid cyclist, I plan to do a triathlon some day. When I do, I will definitely refer to 7 Weeks to a Triathlon to help me prepare for a great first race.

Disclosure: I received a copy of 7 Weeks to a Triathlon for review.

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I'm not sure that the title of Jay Dicharry's book, Anatomy for Runners, does a good job of describing its contents. I think that a more accurate title might have been "Biomechanics for Runners". 

Anatomy for Runners does cover some of the basics of the structure of the body and how it helps us to run, before diving into specific chapters on mobility, strength, footwear, and the mechanics of the running gait. 

The second half of the book is devoted to 10 mobility assessment exercises and 33 corrective exercises to address biomechanical deficiencies uncovered in the assessment. The book is well-illustrated throughout.  

if you are interested in the biomechanics of running or if you have a mobility issue that is holding you back, Anatomy for Runners can help you understand the science of running and help you solve your biomechanical problems.

Disclosure: I received a copy of Anatomy for Runners for review.

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Interest in running and yoga is at an all-time high. To address this, Long-distance runner and yoga instructor Christine Felsted has written Yoga for Runners, which contains over 80 of the most effective yoga poses for runners.

Yoga for Runners contains information on breathing techniques, meditation, yoga poses designed to help you prevent or address running injuries and increase your strength and flexibility. It has chapters on poses for:

Feet, Ankles, and Knees

Back and Spine

Core

Hamstrings

Hips

Yoga for Runners also has tables of poses to address common running injuries and 10 sequences of poses, from quick exercises that can be done while watching TV to full body workouts lasting up to 90 minutes.

If you are a runner who is interested in yoga, Yoga for Runners is a excellent guide to combining these two disciplines to make the most of your training and racing. For more info on yoga for runners, check out Christine Felsted's website at yogaforrunners.com

Disclosure: I received a copy of Yoga for Runners for review.

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Don and Melanie Fink, both experienced triathletes, coaches, and trainers, have written a new book, IronFit Strength Training and Nutrition for Endurance Athletes: Time Efficient Training Secrets For Breakthrough Fitness, that provides specific strength training programs for athletes at three different levels in nine different sports:

Long-Course Triathlete 

Short-Course Triathlete 

Road Runner 

Ultra Distance Runner 

Distance Cyclist 

Swimmer 

Duathlete 

Adventure Racer 

IronFit also provides eight exercises you can do when you are traveling, with only your bodyweight and a stretch cord. The second part of the book contains five nutrition plans from 1,500 to 2,500 calories per day, as well as chapters on hydration and fueling plans for training and competition.If you are an endurance athlete, especially a multi-sport athlete, who is looking to improve their performance through strength training and nutrition, IronFit is a great reference. 

Don and Melanie Fink are also the authors of Be Iron Fit: Time-Efficient Training Secrets For Ultimate Fitness and Mastering the Marathon: Time-Efficient Training Secrets For The 40-Plus Athlete, which you might want to check out. Their website is IronFit.com. 

Disclosure: I received a copy of IronFit for review. 

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Pete Pfitzinger, exercise physiologist and the top U.S. finisher in the 1984 and 1988 Olympic marathon, has written an excellent new book to go with his earlier classics, Advanced Marathoning and Road Racing for Serious Runners.

Faster Road Racing: 5K to Half Marathon provides the latest information on lactate threshold training, hill running, speed training, diet, stretching, and weight training. It has a chapter on training considerations for masters runners and training schedules for base training and specific schedules for 5K, 8K and 10K, 15K and 10 Mile, and Half Marathon race distances. It also has a very useful chapter on training for multiple race distances.

If you are a runner who is training for races at distances shorter than the marathon and are looking for an edge, Faster Road Racing: 5K to Half Marathon is an great resource to have in your library.

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Masters runner and Running Times writer Pete Magill has teamed with exercise physiologist Thomas Schwartz and food writer Melissa Breyer to write Building Your Running Body, a guide to building your best running body from the ground up.

Building Your Running Body covers training, racing, exercises, and nutrition. It contains 10 training schedules for runners at different levels and for different distances, over 150 exercises to improve your running and prevent injuries, and 36 recipes to fuel your running. It provides a very comprehensive approach to improving your running, rooted in the latest exercise science.

The only complaint that I have about Building Your Running Body is that information is scattered throughout the book. For example, exercises for hip pain and instability appear on 13 different pages from pages 53 to 109. Fortunately, there are two excellent indexes, organized by injury and by subject.

If you are looking to improve your running and racing, Building Your Running Body is a great reference to have by your side.

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Analysis of the training of world's fastest runners shows something surprising: they spend about 80% of their time running slowly. In 80/20 Running, Matt Fitzgerald suggests that this pattern is a good one for all runners to follow. This is Fitzgerald's 10th book on running and racing, so his recommendations carry significant weight. 

Most recreational runners and even many competitive runners do much more than 20% their training at medium to high intensity, according to Fitzgerald. This leads to injuries and often leaves them too fatigued to put in the miles that they need to make significant improvements in their running.

I definitely fall into this category. I hate to run slowly and tend to turn every workout into a tempo run or a race against my GPS watch. I figure that the faster I run in training, the faster I will run in races. For many years this worked pretty well for me, but now that I am getting older I am realizing that I'm more injury-prone than I used to be. I also feel that I may not be reaching my potential in longer races because I have failed to establish a strong aerobic base through slower runs.

Fitzgerald suggests that you spend 80% of your time running at a pace that is below your ventilatory threshold, a fancy way of saying the point at which you start to breathe hard. For most well-trained runners, ventilatory threshold is at 77-79% of your maximum heart rate or below 89% of your lactate threshold heart rate.

For the last few months, I have been running at a pace that keeps me below my ventilatory threshold. I have been surprised by how fast my fitness has improved, as measured by my ability to increase my pace without breathing hard or going above my target heart rate. Running at a slow, controlled pace is easist on a treadmill, but can be done outdoors as well.

One of the other advantages of starting your 80/20 training program on a treadmill is that you won't feel embarrassed by how slow you are running. Based on the improvement in my training runs, I should be in great shape for the spring racing season.

One of the side effects of running at a lower level of intensity is that I am not exhausted after every workout and am ready and eager to run again the next day. I end up doing more miles with less stress and far fewer aches and pains.

If you feel like you are stuck in a rut and are looking for a way to improve your running and racing, 80/20 Running is a book that you should check out. It contains specific training plans for 5K, 10K, half-marathon, and marathon distances. 

Have you tried 80/20 running? How has it worked for you? Tell me in the comments.

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What is Your Best Racing Weight?

I rotate through several pairs of different running shoes, but over the past couple of seasons I have gravitated toward the Brooks PureFlow 2. It’s a lightweight (8.5 oz. or 241 grams), low-profile (4 mm drop) shoe with a flexible split-toe sole that provides very good cushioning for its weight.

I’m not a huge fan of asymmetrical lacing systems, but the Brooks PureFlow 2 fits well, without causing any pinch points or hot spots. Over hundreds of miles of running, the sole has proven to be extremely durable, one of the best I have tried.

The upper had not been as durable and the Brooks PureFlow 2 developed a large tear along the inside of my right ankle. This hasn’t impacted the shoes fit for functionality, however. I do have somewhat of a “heel whip” and do tend to clip my own ankles, so this could be a result of that. I haven’t seen this problem in other shoes.

Brooks has now moved on to the PureFlow 3 and PureFlow 4, which have similar designs.  If you’re looking for a lightweight, low-profile, durable running shoe with good cushioning, this shoe might be a good choice for you.

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