Running Rogue

If the long run "puts the tiger in the cat," then the long run workout puts the saber tooth in the tiger!
Yes, we need all of those easy long runs to build the aerobic foundation. Then, as you gain experience and appropriately timed in the cycle, it is important to add quality into your long runs to give you that extra edge for race day. We call these workouts race simulations or race preps because they give you the opportunity to practice that race-day feeling while still saving something for race day.
In this episode, we break down how to do that in an optimal way with all of the do's and don'ts, including example workouts. Are you ready to upgrade some of your long runs with speed? Then, this episode is for you!

There are 3 main pillars of recovery - sleep, nutrition/hydration, and easy movement.
In this episode, we talk about the third pillar. In our training programs, easy movement primarily manifests as recovery running. These are the glacially slow runs that enable blood flow which promote healing for the next long or hard thing. If you are skipping your recovery runs, then you are likely on the bullet train to injury.
So, get in those recovery runs and do them at paces that are slower than you think. Your body will thank you and so will your next PR.

Last week, we talked about the long run, and now this week, we talk about the medium long run.
I call it the "unsung hero" of fitness building, and it's a run that is often overlooked relative to the speed workout or primary long run. In this episode, we discuss why it's really the third leg or pillar in your training that should be given equal weight to those other two.
Listen in to learn about the why and the how of building a robust medium long run to help you smash your goals. It is more important than you think!

Mile for mile... the long run might just be the most important run of the week. It builds aerobic capacity, improves neuromuscular resilience, and facilitates metabolic flexibility - 3 of the most important tools you need as a distance runner.
In this episode, we discuss the benefits in detail and then break down the tactics by answering these 6 questions about the long run:
How long?
How many or how often?
How fast?
Can you go too fast?
How do you fuel? Hydrate?
How do you incorporate long run workouts?
Make sure you aren't wasting miles. Listen to this one before your next long run!

The word "tempo" might be one of the most commonly misunderstood words in coaching vernacular, even as it might be the most commonly prescribed type of workout. 
It's also one of the most important and critical training efforts for distance runners, so it is critical to understand it well if you want to improve.
This episode is all about that tempo. We give you the what, the why, and the how of executing a solid tempo workout. Plus, you get a host of examples of how it might be done in different ways across all training phases. Don't fidget. Tempo!