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How to Run a Faster Half Marathon

By on December 26, 2012 in Half Marathon
Photo Credit: Jason Q [syntheticj]

Photo Credit: Jason Q [syntheticj]

My first half marathon took 2:02 to finish. Afterwards my feet were too tender to walk back to the hotel. It felt like someone slapped them with a boat oar for two hours.

But alas! That was the young naive Trevor.

Two and a half years later my time has improved to 1:40 without post race soreness!

I attribute all my improvement to Angie’s coaching. I know it works and maybe if I wasn’t such a lazy runner I would follow her advice more completely.

If your goal is to run a faster half marathon next year (2013) I want to give you Angie’s 10 point plan for making it happen.

Continue Reading →

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Race Recap: The Route 66 Marathon

By on December 14, 2012 in Podcasts, Race Recap

Click to Enlarge

Click to Enlarge

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Angie and I ran the Route 66 Marathon in Tulsa, Oklahoma, on November 23rd.

This race had been on Angie’s wishlist for some time because of it attracts lots of Marathon Maniacs (she is maniac# 4723).

They even gave her a maniac finisher’s medal. How cool is that?

Cooler than anything I’ve given her.

This race proliferated with coolness. Here’s how Continue Reading →

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Fueling Questions with Steve Born from Hammer Nutrition

By on November 30, 2012 in Fueling, Interview, Podcasts

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Steve Born gives fueling seminars for Hammer Nutrition.

He is also an accomplished athlete holding two ultra marathon cycling records. This guy rides his bike 1,000 miles for the fun of it!

We asked Steve to give us a fueling overview. What should a runner do the week before, the morning of, during the race, and post-race?

Here is what he said . . . Continue Reading →

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Race Recap: Screaming Pumpkin Marathon

By on November 17, 2012 in Podcasts, Race Recap

Finishers Medal*Audio Content Available For Members Only. Click Here to Join Now

Trevor and I ran the Screaming Pumpkin Marathon in Peoria, Illinois, on Oct. 26th. This was certainly a race to remember.

The SPM is a prediction marathon and the goal is to finish as close to midnight as possible.

Your starting time depends on your projected finishing time. No GPS devices or watches are allowed on the course and cell phones are for emergency use only.

Here is my race recap . . . Continue Reading →

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Strength Training for Runners [part 3]

By on November 2, 2012 in Cross-Training

Side plank with leg extension

Are you ready to strengthen your muscles to become a better runner?

Here are some specific moves that focus muscles neglected in the running motion.

All of these exercises can be done in your living room with little to no equipment.

Yes that is yours truly busting a crazy side plank with leg extension (six pack modestly concealed beneath t-shirt)(I wish).

Let’s get started Continue Reading →

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Interview with Marshall Ulrich

By on October 31, 2012 in Interview, Podcasts, Ultramarathon

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Marshall Ulrich is a legendary endurance athlete. He has finished 124 ultra marathons, crossed Death Valley on foot 24 times, climbed to the summit of Everest, and taken on many other insane challenges.

At age 57 he ran across the United States -3,063 miles in 52 days. He is author of the book, Running on Empty – an ultramarathoner’s story of love, loss, and a record-setting run across America.

You can see him run across the USA in the video below Continue Reading →

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Strength Training for Runners [Part 2]

By on October 24, 2012 in Cross-Training


Strength training can stabilize your muscles, joints, and bones; decrease injuries; increase endurance; burn more calories; and give you more speed!

Here is a quick look at what muscles are used and what muscles are neglected in the running motion.

I want you to better understand which muscles to focus on during your cross-training sessions. Continue Reading →

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Strength Training for Runners

By on October 19, 2012 in Cross-Training, Podcasts

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As a runner your primary form of exercise is probably running. That seems like a no-brainer, right?

But you may not be in the best possible shape because you’re neglecting other areas of your body. Maybe you’re struggling with injury and wondering how to get healthy and strong again.

In the book The Lore of Running Dr. Tim Noakes says that while running strengthens key muscles it can also cause a lack of flexibility in these same muscles. In the process the opposing muscles may become relatively underused and weaken. This can cause muscles imbalances which hamper your performance and even lead to injury.

I firmly believe that strength training will make you a more resilient runner. Here are six good reasons. Continue Reading →

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How to Run a 100 Mile Ultramarathon – Interview with Eric Strand

By on September 28, 2012 in Interview, Podcasts, Ultramarathon

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Eric Strand is a lean running machine. He has completed 35 marathons (including 5 Boston finishes). He ran the grueling Leadville Trail 100 Ultramarathon in 29:13:46. While training for this event he was able to raise over $14,000 for the Life and Hope Fund which helps cancer patients.

In this episode we talk with Eric about what it takes to run 100 miles in less than 30 hours. This interview uncovers the nuts and bolts of ultra endurance running. Trevor and I ask Eric about his training, pacing, fueling, support crew, and gear.

Best of all, we look at the mindset necessary for ultra-running. Even if you never plan on running 100 continuous miles this lesson in mental toughness will be beneficial for your running journey.

Click to see Eric’s video Continue Reading →

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My Killer Marathon Training Plan

By on September 27, 2012 in Uncategorized

After I ran my first marathon (in 2011) I had no aspirations of doing it again.

“Angie can be the 26.2 miler of the family.” I told myself. “I’ll stick to half marathons.”

I had gone from desk potato to runner. This was a remarkable transformation since I have hated running from a tender age. I failed PE class in 9th grade because I refused to run that mandatory 1 mile.

The marathon was a life changing experience but not one I was too eager to repeat. In the back of my mind I knew I would try it again but I planned to procrastinate it as long as possible.

The Eventual Death of Procrastination
Now I’m officially signed up for the New Orleans Rock ‘n’ Roll Marathon Feb 24th 2013. Do or die, this should be an exciting race. I personally think it’s worth a drive to New Orleans just to eat in the French Quarter.

Angie has designed a killer training plan for me that will be more aggressive than any schedule I’ve previously followed. This time I will be as strong as possible when I nudge my way into the corral on race day.

Here is a look at my training regimen Continue Reading →

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Race Recap: City of Roses Half Marathon

By on September 18, 2012 in Race Recap

City of Roses Half Marathon Finisher's Medal

Click to see enlarged image


[Race location] Cape Girardeau, Missouri

I ran my fastest half marathon to date (1:44:28) this weekend!

There is no logical reason for why I set a PR.

I’ve never done speed work (ever). It rained non-stop. There were hills. I developed a massive blister. And I stopped to tie my shoes three times.

Angie is flabbergasted.

It must be a boost in mental power after interviewing Dean Karnazes (episode 66) and Eric Strand (soon to be released episode 67). Amazing runners!

Here is my race recap . . . Continue Reading →

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Interview with Ultramarathon Man Dean Karnazes

By on September 14, 2012 in Interview, Podcasts, Ultramarathon

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Dean Karnazes has been named by Time Magazine as one of the “Top 100 Most Influential People in the World.”

I first heard of Dean Karnazes when a non-running family member gave me a copy of his book Ultra-Marathon Man: Confessions of an All Night Runner. They had read the book with great delight and knew that that I would enjoy it too. Dean has managed to impact the lives of runners and non-runners alike in the last twenty years as he takes on feats that most of us can’t even imagine.

In this episode we talk with Dean about his latest book Run!: 26.2 Stories of Blisters and Bliss

He gives some great advice for runners of all levels. Here is an excerpt of our conversation . . . Continue Reading →

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