Archives for March 2010

Using Minimalism as a Tool Not a Way of Life

The minimalist debate is all wrong these days.  You have one side arguing that shoes are evil and Nike is out to profit from your ignorance.  The other side is saying we need to protect our feet and correct …

Training Variations: Small Changes Can Help You Avoid Injury

After over eleven years of training and reading countless running books, I’ve implemented a strategy that is keeping me injury-free.  I feel better now that I have in a very long time and what’s more, I actually feel more …

Gym Workouts for Runners: Functional Strength

The importance of gym workouts for runners have been gaining attention over the years. This type of training can dramatically improve your running and help to prevent injuries. In this post, you can see how I used to …

2008 New York Marathon: Splits, Recap, and Thoughts


Here’s all the data before we get into a quantitative analysis:

Finish time: 2:44:38
Pace per mile: 6:17
Mile splits (first 8 miles are off):
2mile: 12:22
8mile: 48:11
Mile 9: 6:02
Mile 10: 5:50 (1:00:04
Mile 11:

Training Journal: March 1-14, 2010

I’m very proud of the last two weeks.  These are two of my highest volume weeks since my ITB injury after the 2008 New York Marathon.  I also increased my long run to 18 miles after six weeks of …

How to Reduce Inflammation: 3 Tactics to Run Pain Free

Chronic inflammation from a heavy training load can increase your risk of injuries if it is not taken care of soon.  As my old coach used to say, “Don’t burn the candle at both ends.” He was saying that …