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 …