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Russian 200s - Mile Pace work year around
The way we do Russian 200's is sets of 5x200m with 100m jog after each one, except a 200m jog before the last one in each set. If you start at the 1500m line, then this routine will total a 1500m with 1000m of it being "on." You'll finish at the fin...
Aug 23rd 2011, 9:15pm 7K views 0 likes 2 shares 1 comments
25x400m - Menchville HS Dirt Track - CNU Distance 08-20-2011
First, I’ll credit my college coach, Rob Wood, with helping me come up with this workout. Before my first year on my own at Portland State I really did not want to start off the year with a time trial. I felt like there may not be as much to lear...
Aug 22nd 2011, 8:15pm 3K views 0 likes 2 shares 0 comments
Making Track More Accessible to Fans, Aspiring Pros
*Disclaimer: The views and opinions in this blog do not necessarily reflect the views and opinions of RunnerSpace.com as a company.

May 26th 2011, 6:01pm 4K views 0 likes 4 shares 0 comments
First Workout
Though last Friday I threw in three 400m surges at designated times throughout my run, I would hardly call that a workout. That's the same as when I prescribe 4x200m at the end of a warm-up for my athletes; it's more about just waking up the legs than ...
Apr 6th 2011, 8:52pm 4K views 0 likes 4 shares 0 comments
Midnight Run
Due to a great bout of mid-day laziness, I ended up running at midnight tonight. What an absolutely beautiful night! Low 50's and the calm night air. Perfect. Earlier today I just kinda felt tired and like my run was going to be lethargic-feeling. So I...
Apr 6th 2011, 5:58am 3K views 0 likes 4 shares 1 comments
Temperature Change
After a beautiful Friday and Saturday with temperatures of 75-85, Sunday brought a little storm in. You can see part of that storm blowing in on the premier of the Matt and Pat Show. There was some snow in the afternoon and the cold temperatures -- low...
Apr 4th 2011, 6:52pm 2K views 0 likes 4 shares 0 comments
Training Plan Outline
Below is the rough outline of the upcoming training plan through July 4th and the Butte to Butte race. The overall plan is broken up into eight 11-day cycles, which includes a day off every 11 days. And each cycle has one long run and 2-3 harder days, ...
Apr 4th 2011, 1:53pm 3K views 0 likes 4 shares 0 comments
Technical Difficulties
A little bit of technical difficulties with today's video episode, which I didn't have time to fix before I headed off to work. I'll get this corrected this evening and you will have something fun to wake up to in the morning. April Fool's pranks inclu...
Apr 1st 2011, 9:14pm 6K views 0 likes 5 shares 0 comments
Two days in a row: officially a streak
Got out for day 2, and basically did the same thing as yesterday (video). Went a little faster today, though. I think my legs got a little excited, especially since the first half-mile is all downhill. A combination of that and some sweet tunes and all...
Mar 30th 2011, 5:05am 1K views 0 likes 4 shares 0 comments
Rested Legs
If nearly three months of not running doesn't leave your legs fresh, then I don't know what will. But that's where I'm at. (View the video of my first run back.) Now to figure out where I'm gonna go.

Mar 29th 2011, 4:58am 1K views 0 likes 4 shares 0 comments