(audio) Deep thoughts with Coach Ryan – Episode 1?

For the greater part of two years, I’ve been toying with various ideas for running podcasts. Fast forward to now, and everyone plus their mother is doing a running podcast.

I didn’t want to simply find a guest, interview them and voila, podcast. Instead, I took a different route, quite literally.

I have started to utilize my 45 minute walk from our apartment in South Boston to Marathon Sports on Boylston Street. So, I went for it, and recorded about 30 minutes of discussion on a few topics.

  • What happens as a coach when your athlete has a bad race?
  • How did I realize where I went wrong and how do I correct it?
  • Which turned into a discussion on lots of different types of hill training.

The topics jump around and there is plenty of background noise. But, this is the way I think, and this is how I ruminate on topics in endurance training on a daily basis.

Take a listen, and let me know what you think, love it or hate it.

If you want to download the file, go ahead and click below.

–> Audio download <–

Race Report :: 2014 TARC Spring Thaw

Until TARC Spring Thaw, my race preparation bordered on the invisible. I called it jokingly, the perpetual taper.

This year would be different. With Miles to Go Endurance taking off, I had a renewed commitment to pushing myself to new heights. The green index card threw me forward and allowed me to get a grip on my consistency. For the first time, I felt relatively prepared for a race, although the prep period was a mere six weeks of training.

A blue sky warmed Boston on Saturday, the day prior to the race. 50 degree temperatures felt like summer as South Boston as a whole lit up with runners up and down the coast. The warm weather wouldn’t last, as a 5:15am Sunday wake-up call was accompanied by 20 degree temperatures and a nice 15 mph wind.

Race day coincided with the St. Patrick’s Day Parade in Southie. I was told by neighbors that moving your car during this weekend is not an option. I had no desire to test this advice.

I hitched a ride to the race from a fellow runner, Buggy, who took pity on my parking woes. We had plenty of time to spare. so we chatted, met some fellow runners and prepped for the day. We rounded up our race bibs and received a specially numbered art piece commemorating the race. Pretty sweet.

I had prepped well for the race.  I opted for my go-to winter gear. My Nike 3/4 running tights, Mizuno LS Breath Thermo Top, Salomon Zipped Jacket, Injijni Socks and my Inov8 TrailRoc 245′s (the Sith version). I had the  I went with my 2-bottle (8 oz) FuelBelt which served perfect. I hate to carry and felt the nathan pack was overkill with only 3.5 miles in cold temps.

The race loop was a lollypop. .5 miles into the trail was out and back traffic. You turn left, run a 2.5 mile circle, and then run back on the same .5 miles to the start/finish and begin again.

My plan was simple. I would go out, run the first loop and then decide how many loops I have in me based on how I feel and  mother nature’s plans for us all. 

Every race brings out my competitive nature. I had no clue of what the competition was like. I knew I had to run my race, and that was that. I felt calm and con

True to form, the TARC racers and crew were incredibly supportive and fun, on a very cold and blustery day.

The race started .5 miles away from the actually finish line. The move allowed the group to spread out before jumping into the single track. After a few minutes of freezing in the cold, Emily, our RD, had pity on us and the horn blew.

The first .5 miles on the road gave me a chance to open up the legs, and I dipped into the trail behind the lead pack. As we jumped onto the single track, it was obvious the trail conditions would restrict all of us. The loop was fairly straight forward, a few spots where you could walk if you wanted, some very icy points,  Ice, slush, freezing cold water were prevalent.

I knew after the first loop I had nine loops in me. 10 was out of the question with my fitness and the conditions. With that decided, I knew what times I had to hit. My confidence stayed high throughout the second loop, and I kept ticking off the miles.

And, so I continued. Loop after loop, ticking off the miles and settling into a groove. For the first three miles, I kept the same shoe/sock combination. Before the fourth loop, I changed socks and headed back out to knock out another 3.5 mile loop.

Back at the aid station. Coke, food, sock change.

and another…3.5 mile loop

Coke, food, run.

3.5 miles

Coke, sock change, run.

Welcome to the repetitive nature of looped courses. One after another, the loops blend together. The course continued to deteriorate as the day went on, especially the .5 miles before/after the start finish line which turn into what I can only imagine is a shittier version of a Tough Mudder course.

Dive into loop six and the race feels like it’s been going on for years. It’s smack in the middle, so I expect this fight from my brain. What the hell am I actually doing here? Why don’t I just stop running?  I’m in this for myself. I realize this isn’t the fucking Boston Marathon or Western States, so this report is probably boring. Screw it, It is the first race I have actually a) attempted to train for b) trained for c) decided to run.

I throw down loop six. My goal is nine loops and I’m going for it. I changed shoes and socks and I’m a new man.

I dive into Loop 7 ready for the day to be over. Dry feet, socks and shoes make me a happy man. And… BOOM, the same fucking creek I’ve ran into all day gets me again. Wet feet bring on a major pouting session. After drying my tears, I get back to work and blow through Loop 7.

Coke..food..run. I head out for Loop 8. Only two more to go. When you are tired, calculations in your head should not be trusted. It turns out, I dicked around too long after Loop 7 and left myself with a very tight timeline for Loops 8 and 9.

With 1.5 miles left in Loop 8, I have a “Oh, fuck me” moment. The race started 5 minutes early, which means the race would END 5 minutes early. Those 5 minutes were looking pretty important as I calculated my splits. There’s no other way. I’m committed now. Nine loops it is.

I run through the finish line for Loop 8, threw off my fuel belt and tore back into the woods. One more loop, 45 minutes (give or take). One step in front of the other, who cares about wet feet now. I hit every water puddle, mud bog and hill knowing it was my last loop.

With one mile left, I began to calculate and figured I had two or three minutes to spare. One foot in front of the other, up the last hill and through the mud bog…time ticking.

.25 miles left, I run into the closest runner and we turn it up for the finish. Our muddy feet launch us out of the woods, down the sidewalk and through the finish, with 2 minutes to spare…

Nine loops completed. 32 miles. Like a boss.

Yes, I realize it’s just the TARC Spring Thaw and I treated this write up like the Super Bowl.

It’s the first post race write up where I don’t feel like a fake for writing it. Leadville, Dirty Thirty, I really had zero business being out there on those courses. I got through those races by pushing, that’s all. Not by training or respecting the distance. 

I’m out of the land of perpetual taper. It feels good…really fucking good.

(Video) The impact of stride rate on your running

Quick post. I wanted to share an older video I shot which deals with the impact of stride rate on running. The reason I thought about this was as I ran on the treadmill last week, the guy running behind me sounded like he was going to slam through the bottom. I wanted to go over and show him this video.

This is a throwback video, so no Miles to Go Endurance gear and in my old studio in Kansas City!

This video explains a simple formula:

Stride Rate (cadence) + Stride length = velocity (speed)

In the video, I explain why stride length is variable and how changing stride rate can have an impact on your overall speed. It can also reduce your risk for injury.

Healthy Running Course – Beverly (Boston), MA – Aug 7-8, 2014

A few months ago, I looked into attending a Healthy Running course in Colorado. Instead of flying out to attend, I decided to email and see how to bring a course to Boston! A few emails back and forth and it turns out they had been looking to bring a course out this way!

I’m proud to announce that we’ve finalized dates to bring a Healthy Running Course to Beverly (Boston) Mass on Thursday, August 7 – Friday, August 8, 2014.

The course will be held at:

Crossfit Five Plus,
100 Cummings Center,
100 Beverly, MA 01915

What is Healthy Running?

Healthy Running for medical and fitness professionals focuses on the energetics of running, running skill, injury evaluation and treatment. Content is evidence based with numerous case scenarios, active drills and exercise, and practical workshops to apply concepts.

The course is two full days (Thursday and Friday). Healthy Running was founded by three leading names in the running industry. Who I absolutely cannot wait to learn from.

  • Lt. Col (Dr.) Mark Cucuzzella -  Professor at West Virginia University School of Medicine. As a US Air Force Reservist he designs programs to promote healthier and better running with the US Air Force Efficient Running Project.  Mark has presented running workshops on over 40 military bases. You can view modules on his Efficient Running website.
  • Jay DicharryMPT, SCS is a physical therapist, a Board- Certified Sports Clinical Specialist, researcher, author, and coach.  Jay built his international reputation as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia, and now as Director of the REP Biomechanics Lab in Bend, OR. He’s also author of the incredible book, Anatomy for Runners.
  • Ian Adamson –  MS Sports Medicine, BS Bio-mechanical Engineering Director of Research & Education at Newton Running Company, 7x World Champion, 3x World Record Holder, X-Games Gold Medalist

Day 1

Anthropologic Basis of Running
Training Principals
Aerobic development
The role of intensity
Recovery principals, practice and overtraining syndrome
​Coordination and peaking
Warm up and cool down
Nutrition for performance
Footwear
Performing for ultra-endurance, movie and Q&A
Evolution, Design and Technology of footwear
Influence of footwear on gait
Relationship of footwear to injury
Fitting Issues and adaptive devices
Efficient Running Workshop
Stability / Mobility / Strength
Movement patterns for efficiency and injury reduction
​Form drills to re-enforce motor skills

Day 2

Assessing the Injured Runner
Triad of Running Injuries
Tissue specificity – micro-anatomy
Baby biomechanics
Building the perfect runner: how strength and mobility impacts form
​ Identifying and fixing problems
Optimizing the runner: building a paradigm from distance to sprinting
Medical Issues in Endurance Sports
Heat and Hydration for the Athlete
Cardiac Issues
Assessing the Injured Runner Workshop
​ Clinical running analysis: the Visual Gait Tool in case studies & hands on practice
Clinical mobility and stability assessment lab
​ Evaluation and treatment workshops – physical exam and exercise prescription

 To register

To register, click here to head over to the Healthy Running websiteRegistration will open up soon, so be sure to bookmark the Healthy Running site or this post! 

Kilian Jornet, Adventurer of the Year

Kilian Jornet was named 2014 Adventurer of the Year by National Geographic. A well deserved honor.

I came across this on Facebook today from the Skyrunning feed. It is an interview with Kilian on CBS This Morning. Nice to see him getting some mainstream media, although I can assume that NatGeo had that spot reserved for whomever won the voting!

Living in the trail/mountain/sky bubble, it’s funny to see people who have no idea who he is and how he does what he does.

He stands as an idol for so many. For others, he still is an unknown.

(Video) Why progress toward your goal can actually be a bad thing (and how to stop it!)

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I’m making progress. Yayyy!! I am closer to my goal. I’m so happy.

So…why not take a day off, right? Or why not jump off of your routine. You EARNED it. Didn’t you?

But, how do you usually feel after that day off? After that night of drinking and pizza and whatever reward you gave yourself.

If you are like me, you usually feel pretty bad.

But I’ve made so much progress!! It was supposed to be a reward!

Progress toward your goal is what we aim for. BUT, progress can actually derail you from your long term goal. How do you avoid this?

Focus on commitment.

I’ve never thought about progress as a bad thing, until reading  The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It by Kelly McGonigal Ph.D.

I learned a lot from this book and I wanted to share this specific item with you to make you think.

Take a look at the video below.

(Video) Consistency: The Number One Thing to Make You a Better Runner

I want to run faster.

I want to reach my goals.

How do I become a better runner?

Step 1: Consistency!! It has to be. 

The downfall of so many runners who don’t achieve their best is consistency. Across the board. Now, this isn’t the only reason, but certainly the most prevalent.

Today’s post is a little tough love that many of you need to hear. I shot this video not only for you, but for myself. I’m right along with you. I, personally, struggle with consistency. This is me being real.

If you are not consistent, you will fail and will not reach your goals. If I’m not consistent, I won’t reach MY goals.

Listen to this video and see my specific example about how lack of consistency over an eight weeks only gives you three weeks worth of gains!

(Video) Yoga for runners and six poses to open up hips!

Ashtanga Yoga - David Swenson

Yoga. Full of chanting “Om”, loud breathing, sweating, contorting your body in ways you didn’t think possible right next to someone who you’ve just met.

A few years back I went to my first Yoga class in Kansas City. My first class was free and in return I was unceremoniously handed back a bruised ego and some absurdly sore body parts. However, I felt this calm come over me, among the fighting for breath and struggling poses.

I soon incorporated Yoga into my day-to-day routine. Once I began coaching runners, yoga seemed like a no-brainer to include into schedules. I kept my own practice up, attending Maya Yoga Ashtanga classes three times a week. Once I moved from Kansas City to Denver, I stopped attending and my yoga practice slipped into nothing.

Now that we are settled into our new home in Boston, I’ve ramped up my Yoga practice and again feel the change in my life. After practicing a Ashtanga Short Form series a few nights ago, I shot a video explaining the three things I love about yoga for myself and for my runners. I also touch on a few of the dangers or downsides of Yoga near the end.

My three reasons for including Yoga in my own life and in my athlete’s schedules.

  1. Breathing – Yoga is all about the breath. A consistent yoga practice allows you to control the breath, therefore controlling your heart rate, especially during harder efforts while running.
  2. Range of motion and balance – Aside from a one-legged squat, nothing shows you balance or range of motion issues more than Yoga. If you are one-side dominate, Yoga will help you find and restore that balance. (You’ll see this demonstrated in the video when I do the same pose on both sides)
  3. Body awareness – This was a recent discovery thanks to the book, Run. Yoga provides such great body awareness, especially with muscles and movements we have forgotten. While you will not be doing any full twists running up the mountain, that movement in different planes helps you remain a better, all around runner.

Six poses to open up hips!

A few months back, I asked my friend and amazing yoga instructor, Lisa Ash, to provide me with a few great yoga poses for hips. She responded with the following six poses. I’ve posted some YouTube videos after to show the correct pose posture!

Click on the YouTube Playlist below for demonstrations of all the poses.

1) Twisted High Lunge (Parivrtta Parsvakonasana is the full version).

2) Wide Legged Stance with Hands clasped behind you (Prasarita Paddotanasana C)

3) One Legged Pigeon Pose (Eka Pada Rajakapotasana)

4) Double Pigeon Pose (Agnistambasana)

5) Reclined Pigeon (**this is the key pose!)

6) Reclined Spinal Twist. First time: both legs bent at the knee. Second time: One or both legs extended straight).

A Thin White Line: Movie

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There are a reserved few ultra marathons which are legend for their brutality. Barkley Marathons and Badwater immediately spring to mind.

After watching “A Thin White Line” the Iditarod Trail Invitational Adventure Race is equal to and maybe surpasses the insanity.

The movie tells the story of the 2001 Iditasport adventure race (now named the Iditarod Trail Invitational Adventure Race). The race consists of three point-to-point routes through the Alaskan Wilderness, anchored by the legendary 1,000 mile Iditasport extreme. Racers can traverse the route on foot, by bike or by ski.

RJ Sauer, the director, shot the footage as a solo project. Thirteen years later, the camera is turning on him, as he is participating in this years 1,000 mile race. He is documenting his experiences on his site, monologblog.com

The movie runs 1:05 and is well worth the watch. He captures the raw spirit of the race, both in the brutality of the conditions and the powerful moments experienced by the racers.

Daniels Running Formula: Book Review

I can’t be the first, nor will I be the last, to hear Jack Daniels name and immediately think of the brown colored liquid consumed in bars the world over.

In the running world, Jack Daniels is a legend. I was first introduced to Daniels in my RRCA class where we received a copy of his most popular book, Daniels Running Formula. I spent quite a few weeks diving into the book and pulling out the main concepts, as well as going more in depth into important sections of the book.

Daniels Running Formula – Main Concepts.

1) Every workout serves a purpose. Daniels harps on this idea throughout the book. Frequently he asks this question in regards to different parts of a training cycle and asks why a specific workout is present. Even for a rest day, the right balance of workouts and rest is important.

2) Running at correct pace. Daniels’ Running Formula is known for inventing VDOT and the corresponding tables included in the book. Daniels makes a point to understand the velocity at VO2max (vVO2max) is the key to dealing with workouts. The relationship between economy and VO2max remains. If a runner has great economy but poor VO2max, they would remain on par with a runner that has a high VO2max, but low economy. VO2max identifies the rate of oxygen uptake better explained as the volume of oxygen consumed in one minute. VDOT allows a coach to compare performances across distances and, in theory, look up the correct paces with which to train (more on this later). With the correct VDOT number, a coach (or athlete) can dial in paces for corresponding distances and workouts at various distances. The book revolves around this theory as all of the subsequent chapters revolve around predicting VDOT and using the paces to become a better runner.

3) Duration – not distance. For the majority of Daniels’ workouts, he uses a cross between duration and distance. Daniels notes that a 10k runner who finishes a race in 50 minutes works at roughly the same intensity as a 10 miler who runs 50 minutes (assuming that in both instances, the runner was pushing hard). Duration is important for his interval workouts and especially for many of his plans which focus on elite runners, Daniels tends to assume a six min/mi pace is relatively normal.

4) Three weeks build – Daniels uses periodization in explaining the ideas behind his training schedules. He believes that you should stick to a set of workouts for three weeks before changing them up or before moving onto a new VDOT level. He sticks to the three weeks theory as a staple in his progressions, including setting his training levels into six week blocks (2 x 3 weeks).

5) Four phases of training: – Daniels preferred approach is to break a 24-week block of training into four phases of six weeks duration (again, using the three weeks build above and using two of the three weeks build). The helpful part in Daniels’ book is he provides the length of time a runner should stay in a certain phase if an athlete does not have the optimal time to train (i.e. 24 weeks). For instance, if you have 16 weeks, you simply count the number of weeks that Daniels recommends in each level and train accordingly. This is an interesting part of the Daniels book as most plans are very set on how many weeks the training should be and do not offer a simple way to adapt the plan.

Training Phases

Phase I – Foundation and injury prevention. Phase I includes steady, easy runs for building base. The issue is not to increase mileage too soon because the stress and intensity of the workouts is very low. Thus, the focus here is to get into a good rhythm and schedule.

Phase II – Early Quality Daniels prefaces this portion with two questions. “What type of training can the athlete handle considering what we have done” and “What will best prepare him or her for the next phase?” The goal is to begin to prepare the body for what i to come in the tough Phase III (Threshold Quality) and Final Quality Phases. Strides and repetitions begin to make an appearance and helps to strengthen the muscles for more intense training to come in the next phase. So, you begin to shift stress to mechanical systems and not aerobically. Lessening overload and chance for injury.

Phase III – Transition Quality Phase (TQ) – The most stressful part of training. Daniels begins to emphasize optimizing the components of training and stressing proper systems. Daniels also believes knowing individually what works best is the way to go in planning workouts that help you optimize your training in Phase III. This is the time to focus on hitting paces and taking care of the body. Daniels also recommends shifting your training to ensure you get in the workouts and do not let weather cancel them. You can also throw in shorter or longer races to experience a change of pace. Longer races are more for 800-1500m runners, not for 1/2 marathon or marathon! You may throw in a 10k or 15k for 1/2 or full training to work on speed.

Phase IV – Final Quality (FQ) Prepping towards race conditions. Elements and focusing on strengths. If your race will be hot, make sure these runs are done in the heat. Daniels recommends focusing solely on acclimating in Phase IV, which would be six weeks in length. FQ is also to focus on your strengths as a runner which will give you a physical or mental boost. Daniels consistently mentions finding the right workouts for each individual in this phase and dialing in your training as specific as possible.

Daniels Training Levels

In relation to the VDOT paces explained above, Daniels categorizes his paces as follows:

(E)asy – easy
(M)arathon-Pace – relatively easy
(T)hreshold – comfortably hard
(I)nterval – hard
(R)epetition – fast

Daniels refers to each of the paces with the letter in parenthesis.

Easy – Simple, easy based training. Minimum 30 minutes in duration. Also, long runs (L) are steady (E) runs. Recommends 25-30% of weekly total mileage and no longer than 2.5 hours, even for marathoners. E runs are part of base training. Daniels also opens up the discussion of M pace in this section as well, but devotes it to it’s own section. He mentions 80-85% of running is done at E pace.

Marathon Pace – 90-150 minutes in duration. Not going longer than 16 miles. M runs are great to practice in a 1/2 marathon setting. Daniels believes that running all the time in E pace can cause injury because the running is slow. Thus, Daniels recommends finding a M pace by performing a progression run of a few miles at various paces to find what your true M pace is. You can move your VDOT M pace where you need to. Daniels uses the section on M pace to discuss hydration and heat training as well as giving a handy fluid loss calculator. He reocmmends to be aware of indivual needs and also mentions hyponatrimia, giving tips to include salt in the diet or adding in salty foods during training.

Threshold Training – Daniels uses T pace in two very specific types of workouts, tempo runs and cruise intervals. Tempo runs are a run done at a specific pace that is faster than E and M pace. This is comfortably hard. Cruise intervals are short intervals done at T pace. Daniels recommends five minutes of running with one minute of rest in between for cruise intervals. If you decide to do two mile repeats at distance, the two minutes rest is best. The cruise intervals provide the opportunity for the runner to his threshold and function with their legs at a high blood-lactate level. Cruise Interval example: 8-10 x 1000m with :30-1:00 min recovery. Slower runners should pick a shorter distance or duration for cruise intervals. The recommended max is eight miles or 50 minutes.

Tempo runs are ideally a 20 minute run at T pace according to Daniels. However, he does advocate for longer tempo effort runs that are less than T pace but still steady. He provides tables that adjust the T pace runs for the difference in distance and duration. Tempo runs should be done on flat terrain to remain steady and consistent. They are a mental and physical component of training. Daniels believes that threshold training and be incorporated at various times in the training cycle depending on the runner. However, in his plans, he places the T training in Phase III for the 1/2 marathon and full marathon distance. Shorter distances rely on more threshold training than easy runs and therefore have more threshold training included.

Interval training – Daniels defines VO2max training as the greatest benefit of I training. Interval training accumululates time working at 95-100% of VO2 max. It takes roughly two minutes to reach 95-100% of VO2 max during your workout. If you shorten the interval, you need to shorten the recovery to emphasize the time spent at VO2 max. Optimal interval length is 3-5 minutes each. Longer than five minutes generates too much lactate accumulation (Ryan’s note: possibly out of date, but five minutes begins to generate fatigue, regardless of the system promoting it). Recovery should be less or equal to the length of the interval.

Repetition – Daniels utilizes R training as a way to improve mechanics and anaerobic metabolism. R pace helps increase speed while remaining relaxed. R pace challenges your body to provide energy anaerobically. Recruting the correct muscle fibers and getting rid of compentation patterns is accomplished during reps. The biggest difference in R training and I training is the recovery. R training has a full recovery, equal to or more than the repetition itself. This allows for the runner to maintain the correct biomechanics, in turn helping each repetition to be as efficient as the previous.

Preparing for races

The concluding chapters provide prebuilt race plans and the thought behind them for the following distances.

800m
1500-3000m
Cross Country
5k-15k
1/2 marathon and full marathon.

All of Daniels’ plans give an outline of the quality workouts that go along with it. You are expected to supplement the plans with cross training and easy/recovery runs on the non-quality days. The quality days are done on your choice during the week, with long runs generally occurring at the end of the week on Saturday or Sunday.

Daniels makes an important distinction between 1/2 marathon and full marathon training. He believes that elite 1/2 marathon runners should train for a 10k and hold on as the duration of an elite 1/2 marathon is slightly over 60 minutes, the time it takes an average runner to run a 10k. The same for an average 1/2 marathoner where Daniels believes you should follow his elite marathon schedule, since the longer runs are only 2.5 hours, a time on the high side but still around an average 1/2 marathon finish.

Daniels provides his 5k-15k programs together. You can adjust the distance for each of the runs based on the distance and your level.

Daniels presents three marathon plans:

Program A: The most basic marathon plan
Elite runners
New marathon program.

As mentioned above, Daniels provides the quality portions of the schedule and you fill in the difference. The long runs and some of the quality runs are determined by your total milage for the week since Daniels believes certain types of runs shouldn’t exceed a percentage of total mileage (long runs should be 25%-30% of total mileage, for example)

His first time marathon program encourages runners to decide their peak mileage and then to run off of feel for easy, threshold and marathon pace runs, instead of focusing for time. The VDOT tables do not go higher than a 4:45 marathon, so many new marathoners will not find a corresponding VDOT table that works for them.

My thoughts

Daniels provides a concise look into running as a whole. The beginning of the book dives into the science and Daniels makes it clear his conclusions are based on both his experience as well as the science and methodologies he used in the lab over the years.

For new runners, Daniels leaves much to be desired. His plans are tailored to the elite or advanced runner as evidence by his lack of VDOT levels that go higher than a 4:45 marathon. Also, many of the references to pace put two miles at 12 minutes, a six-minute mile, something that a large majority of citizen runners do not accomplish.

Daniels does provide concrete examples and training advice that coaches can take and use with their clients. Coming from a mostly heart rate based background, Daniels made me think about incorporating pace more into workouts along with heart rate. While many may knock Daniels Running Formula, his success at SUNY Cortland and in the world of Division III running speaks for itself.

All in all, Daniels Running Formula is geared for more of the elite athlete with quite the extensive science background. For those looking to read a often cited book in the running world, Daniels Running Formula does the trick. It may take you a few times to get through, but the end result is worth it.