The following workout comes from Jon Green, head coach of the Verde Track Club who guided Molly Seidel to a bronze medal in the marathon at the Tokyo Olympics in 2021. It's essentially an enhanced version of the broken-up tempo run and one of Green's go-to sessions for all the athletes he works with. "This is a sneaky hard workout," Green told me.
This is a great track workout to use early in a training block when re-introducing speed workouts into your weekly routine.
The following workout from coach Chris Miltenberg is called "A Little Bit of Everything," a foundational session for milers and 10K runners alike. It starts at threshold pace and ends down around 1-mile pace. The main goal is to reinforce raising intensity throughout.
The following workout from coach Jack Mullaney is a fatigue resistance session that Alex Masai of HOKA NAZ Elite did last fall in his buildup to the Chicago Marathon, where he ran 2:08:51 to finish 9th overall in his debut at the distance. It consists of a tempo run at marathon pace, followed by some 1-mile repeats at 10K pace, followed by another tempo run at marathon pace.
In any given week I run in 3-4 different types of shoes, which is a privilege I don't take for granted. Even if that's not possible for you, having at least two pairs in your rotation—one for general mileage and one for speed workouts/races—can help each shoe last you a little longer, lessen the likelihood of injuries, and optimize performance and recovery. What follows here are the different models of New Balance shoes I use for various types of runs.
A spin on the "Tempo Plus" and "Hills and a Steady Chill" workouts, this session starts with a set of shorter, quicker intervals and finishes with a tempo run at a steadier effort. It's a great way for marathoners to work on a little turnover while also practicing some race-pace running on not-fresh legs.
A few months ago a good friend texted me for training advice. He asked specifically about exogenous ketones and power meters, knowing that he was poking the bear, and this is a cleaned-up version of the rant he got back from me.
I recently sat down with Lucie Hanes, a professional ultrarunner and rock climber based in Colorado. In addition to her athletic exploits, she's also a journalist and Mental Performance Consultant with a Masters in Applied Sports Psychology. We had a great conversation about all the different hats she wears, how they intersect and interact with one another, her history with disordered eating and how studying psychology has played a role in her recovery, creativity, her relationship with Precision Fuel & Hydration (and the changes she's made in those regards), and a lot more.
Last month I asked readers of the morning shakeout to submit their fueling and hydration questions for the experts at Precision Fuel & Hydration to answer and boy did they deliver! Below you'll find questions and detailed answers about navigating the contradicting views and latest trends in fueling and hydration advice, changing your fueling strategy based on how much you sweat, adjusting your fueling and hydration strategies for difference seasons, how to determine your carbohydrate needs, pulling yourself out of a bonk, the importance of fat for runners, fueling for recovery, and much more.
