Coaching and the Art of Giving a Shit

At its core, coaching is a relationship between two people built upon a foundation of trust and communication. This should be the first place an aspiring coach invests his or her time and energy: understanding how to connect, learning how to listen and communicate, working to gain trust. The rest of their education, in whatever form it takes, is ongoing from there.

Miles For Mental Health: Part 2

I asked readers of the morning shakeout how running has helped improve their mental health, overcome challenges in their lives, and/or made a difference in their lives beyond its physical benefits. Throughout the month of May, I’ll be sharing those stories in a series of posts on themorningshakeout.com. It’s my hope that by compiling these stories and sharing them widely it will help someone who is struggling to feel less alone, start running, and/or seek out the help they need.

Miles For Mental Health: Part 1

I asked readers of the morning shakeout how running has helped improve their mental health, overcome challenges in their lives, and/or made a difference in their lives beyond its physical benefits. Throughout the month of May, which is Mental Health Awareness Month, I’ll be sharing those stories in a series of posts on this website. It’s my hope that by compiling these stories and sharing them widely it will help someone who is struggling to feel less alone, start running, and/or seek out the help they need.

Workout of the Week: Long Run with Surges

Running long this week/weekend? Those miles are going to be a sizable chunk of your total weekly volume. Don’t waste ’em! Avoid a sloppy slog and help the time pass a little quicker by throwing in a 30-60 second surge at the end of every mile. Here are the details:

runners running on a trail

Workout of the Week: The Inverted Ladder

I love ladder sessions. It's a great feeling mentally when you start coming back down the ladder and know the longest intervals are behind you. This workout is not that and that's exactly the point.

Workout of the Week: The Reverse Michigan

The "Reverse Michigan" workout is an ascending ladder on the track—starting with a fast 400m, ending with a strong mile—interspersed with longer stretches of tempo running off the track between intervals. It's a great blend of speed and strength that can be beneficial to nearly any runner whether they're training for the mile, the marathon or anything in between.

Getting Back On (The) Track

This past Saturday I raced the 1500m at the first of two winter all-comers track meets at Cal Berkeley’s Edwards Stadium. It was the first 1500 I’ve competed in since 2004 and my first proper track race at any distance since 2009 (save running every event at a different all-comers meet as a workout a few summers ago). I laced up a pair of spikes for the first time since 2006 and as I was doing so wondered for a brief second what the hell I was getting myself into.

Workout of the Week: The 4-2 Fartlek

This effort-based workout is a great early to mid-season season session when you're still fortifying your fitness foundation and neither pace nor specificity are key concerns.

runner running fast on a trail

Workout of the Week: Sit-n-Kick Ks

One-kilometer repeats are a pretty standard workout for many runners training for the mile all the way up to the marathon, and no matter how you slice ’em, they tend to make for a tough session.

Workout of the Week: Broken Tempo Run

Tempo runs tend to get the best of you? You’re not the only one. This classic workout tends to intimidate a lot of runners because of its stop-free nature, e.g. 3-8 miles at half-marathon pace is a popular prescription and anything but an easy assignment during a heavy training week. The Broken Tempo Run serves as a nice alternative, especially early in a training block when you’re just not that fit or if you tend to have a hard time wrapping your head around a long workout.