Running Rogue

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!

400m reps at 5K pace. 800m reps at 10K pace. 1 mile repeats starting at HM pace and working down by 2-3 secs per rep. 
Our vernacular in running is to use training paces based on what you could theoretically run at each distance. It is a useful tool for dialing into effort, but it IS NOT The end all and be all.
In this episode, we give you 9 truths about training paces and how to use them effectively while still keeping the big picture in mind!