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The Proverbial Runner

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25.01.2022 Tempo run: high quality aerobic endurance run with good form; not all out Ego Run: hanging on at someone elses pace in an effort while trying to look good, but with your arse hanging out

24.01.2022 How strength training makes you faster - quality info here

24.01.2022 Nice pre-run mobility ideas

23.01.2022 One reason why Steve Ovett was my idol as an aspiring middle-distance runner (y)

23.01.2022 Great result and time - a blast from the past! Great example of negative splitting (y). . Thanks Sam Mclean

23.01.2022 Nostalgic moment...interval training: . 16 week Winter blocks for 3 years.. 400m reps (75secs) on Tuesday started at 8, add one a week until 15, then last 8 weeks get 1 sec quicker a week (finish with 15x400m @ 68-69secs). Similar on Thursdays, but 800s. Start with 4 (@ 2.30 [75sec/400s]), add 1 every 2nd week until 8. Then get 2 secs faster each week (finish with 8x800m @ 2.16-2.18). ... Best blocks of basic, no fuss, no BS interval training I ever did See more

22.01.2022 Like to run up-hill ? Heres a short 400m climb for you ;-)

22.01.2022 Some good info here if youre "into" the mechanical aspects of running :-)

22.01.2022 I just *love* how the self-acclaimed sport-science experts are commenting on the "failure" of the Nike-2hour marathon challenge. These self-entitled "judges" ...probably cant (and never have or will) run 5km in 20mins let allow have any real understanding nor appreciation of training for and running 68sec/400s for one 5km (14.10 5km) let alone stringing 8.5 of them together [without taking a selfie] ;-) See more

22.01.2022 Patience, persistence and passion power performance

21.01.2022 The history of the treadmill ... interesting, indeed :-)

21.01.2022 Like to run up-hill ? Here's a short 400m climb for you ;-)

20.01.2022 What a 15km training run in 48mins, with the final kms at 2.40min/km, looks like.

19.01.2022 How to know if you're successful as a runner https://rundamentals.blogspot.com.au//how-to-know-if-youre

16.01.2022 Sunday I agree! Tag a running friend for a #running #runner

16.01.2022 Is running meditation? . Its not that running is or isnt meditation. Its more that it *can be* and is meditative for some runners - in different ways, in different circumstances :-)

16.01.2022 Pretty close to the mark - strides

16.01.2022 Michael Hill, Craig Lee and Barny Sommerville - you guys have been spotted on the shores of lake Eildon ! ;-)

15.01.2022 A great story . Boundaries and limits are our own

13.01.2022 Another great relay idea :-)

12.01.2022 How to know if youre successful as a runner https://rundamentals.blogspot.com.au//how-to-know-if-youre

11.01.2022 Not into trail-running...? Join JP Sears and prancercise ;-)

11.01.2022 Research on many things running is mixed. The key is to navigate through it discover what works best for you. . Evidence comes in many forms. One is research. Yes, it can be indicative. And, research like this is usually descriptive and not necessarily causative. Unfortunately statistics and their analyses hide the most important stat of all : N=1. Importantly, research only answers the questions it asks or is biassed towards. Experience is another form of evidence. .... Experience has taught me (35 years as a runner. 30 as a coach) that cold immersions and contrast immersions can and does work for many. Different temperatures, durations and combinations - like different training sessions, plans and programs - need to be tried. And, like running/training, if you use the same method too often for too long its effectiveness is reduced. In other words, your body adapts to recovery methods and strategies in principle the same way it adapts to the same training. . Measures of DOMS, muscle-power, perceived effort, fatigue, and submaxHR are one thing and focus too much on short-term recovery from session-to-session. Theyre majoring in minors. Longer term adaptation and improvement require a different strategy - one that majors in majors. . That said, experience - through trial-and-error - has taught me that cold-immersion helps (recovery) indirectly by (i) reducing body temperature and thereby returning appetite sooner; (ii) spiking the immune system; (iii) toughening some athletes up; and (iv) creating a positive habit of mind toward being pro-active with recovery in addition to training (smart & hard). . Try a combination for 2-3 weeks, take-a week off, another combination for a 2-3 week block etc and develop your own assessment tools to find what DOES work best for you (y) See more

11.01.2022 Has this ever been you on a treadmill? ;-)

09.01.2022 Changes in you brain with/out 10 days of running :-)

09.01.2022 Insight into early preparation 400m training by 400m guru coach, Clyde Hart (y)

09.01.2022 Great mile racing ... and a WR :-) A Classic race

08.01.2022 Cheats ... its bad enough that you get caught. Yet, its worse that you even think about doing it. . "Social media pressure" isnt an excuse, its BS. "Social media" doesnt hold a gun to your head and say "do it, or else..."

07.01.2022 Athletics is not so much about the legs, says Rio 2016 Olympic Marathon Champion Eliud Kipchoge, Its about the heart and mind.

07.01.2022 Is there a perfect way" to run? . Here's one perspective on it...with some good thoughts :-) . In a broad sense:... (i) there are various perspectives: the recreational runner perspective, the endurance perspective, the speed perspective, the economy/efficiency perspective, the quick-results perspective, the pain free and injury reduction perspective, the elite perspective, the context-laden and context-free perspectives, the research perspective and individual perspective, AND the "confirmation-bias" (hear what you want to hear) perspective. Which one(s) are you considering...? (i) find, learn and adapt a way of running that suits you - your progress, your goals, and keeps you pain and injury free (ii) there is no best way of running for all people in all contexts - experience, speed, terrain, surface, incline/decline (iii) changing the "way" you run will necessarily change other components too - be wary of the "one-thing-to-fix-all" approach like cadence, or foot-strike, io shoe-type, or posture, or leg-action (iv) mindset is likely to trump most approaches (v) be wary of sudden changes, except those that can reduce pain by redistributing loading See more

07.01.2022 Always keep perspective (y) . "Is the world going to end if you run 4 hours and 10 minutes versus 3 hours and 50 minutes? No. No one will give a shit. - Steve Magness

07.01.2022 As a young runner, this race and Dave Wottles story was one of my inspirations (y)

06.01.2022 When the time comes ... persist (y)

05.01.2022 Is there a perfect way" to run? . Heres one perspective on it...with some good thoughts :-) . In a broad sense:... (i) there are various perspectives: the recreational runner perspective, the endurance perspective, the speed perspective, the economy/efficiency perspective, the quick-results perspective, the pain free and injury reduction perspective, the elite perspective, the context-laden and context-free perspectives, the research perspective and individual perspective, AND the "confirmation-bias" (hear what you want to hear) perspective. Which one(s) are you considering...? (i) find, learn and adapt a way of running that suits you - your progress, your goals, and keeps you pain and injury free (ii) there is no best way of running for all people in all contexts - experience, speed, terrain, surface, incline/decline (iii) changing the "way" you run will necessarily change other components too - be wary of the "one-thing-to-fix-all" approach like cadence, or foot-strike, io shoe-type, or posture, or leg-action (iv) mindset is likely to trump most approaches (v) be wary of sudden changes, except those that can reduce pain by redistributing loading See more

04.01.2022 Is there a perfect shoe for runners? ;-) . There is more to this story (y)

03.01.2022 "Dad couldnt keep up...". Dad started running...

02.01.2022 How to run a narrow high trail

01.01.2022 Hi all. Wherever you are I hope youre enjoying your transition into Winter or here - down-under - Summer. After 6 months of ill-health and another 6 on a new project, its time to get back to some writing. Its far more challenging and exciting to answer questions through a blog. Please drop me a line with a question or two youd like answered or simply another perspective on.... In the meantime, visit my previous writings at: http://rundamentals.blogspot.com.au//rundamentals.blogspo/ See more

01.01.2022 Me when someone takes pride in "smashing" themselves. Working out isnt training

01.01.2022 "Should I do a half or full marathon in 3 months?". . Be smart with your choice. Dont be in a rush to go further...its easy to go further (slower). Put the time and effort into getting faster, then when you step up in distance(s) - in time - youll be even better (y)