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Striders

A lot of the details of run training I've picked up along the way, and I try not to take them for granted when giving them to my runners, but I'm not perfect! With that in mind, I've included two videos below that first, explain striders and the adaptations they create, and second, show how...

Work It Out Workout

Not everything about distance training is explained, namely the small details about running itself. I try to let my runners know they can ask me anything about running, no matter how big or small, from aspects of form to the biological responses of specific workouts, but it's hard to convey EVERYTHING. With that said, I...

Runner Knows Best

As a coach, it is my responsibility to gather as much information about my runners as I can, craft a training plan for each athlete, adjust for training progressions, and finesse their efforts so as to help them reach their goals, but at a rate that doesn't lead them into injury. That is much easier...

BCSP Winter Trail Run

Join us on Saturday, December 19th to run the trails of Brown County State Park. We'll be carpooling from the White Pine Wilderness Academy, leaving at 7 am and running the trails into the afternoon. The run is free and we'll bring water and have cars ready for early finishers to hang out in and...

Striders

A lot of the details of run training I've picked up along the way, and I try not to take them for granted when giving them to my runners, but I'm not perfect! With that in mind, I've included two videos below that first, explain striders and the adaptations they create, and second, show how they are done. The second video isn't great as you don't get to see the...

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Work It Out Workout

Not everything about distance training is explained, namely the small details about running itself. I try to let my runners know they can ask me anything about running, no matter how big or small, from aspects of form to the biological responses of specific workouts, but it's hard to convey EVERYTHING. With that said, I want to go through a typical routine that comprises a "workout". I know I picked...

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Runner Knows Best

As a coach, it is my responsibility to gather as much information about my runners as I can, craft a training plan for each athlete, adjust for training progressions, and finesse their efforts so as to help them reach their goals, but at a rate that doesn't lead them into injury. That is much easier to describe than it is to execute, in part, because every runner has a complex...

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BCSP Winter Trail Run

Join us on Saturday, December 19th to run the trails of Brown County State Park. We'll be carpooling from the White Pine Wilderness Academy, leaving at 7 am and running the trails into the afternoon. The run is free and we'll bring water and have cars ready for early finishers to hang out in and warm up. Cars without State Park passes must pay a $5 park entry fee, otherwise...

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Getting Strong Now

Solely running can be effective for helping you reach specific goals, but that doesn't mean there isn't room or benefit for non-running strength training, sometimes referred to as "functional strength training", which is different from strength training meant to increase muscle mass. The problem most runners have with strength training is that it ISN'T RUNNING, and so trying to find value or enjoyment in the activity doesn't come as easy....

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Marathon Fueling

MARATHON FUELING One of the biggest challenges to conquering the marathon distance is managing fuel needs for the duration of the effort. Because the marathon necessitates running for a period of time that surpasses the body’s ability store fuel, the victory is in pre-fueling and keeping enough in the tank during the run. We’ll discuss fueling leading up to race day here as it tends to be most runners concerns...

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Winter Run Group is back!

Last year's Winter Run Group was a success in motivating us to keep running through the coldest of days. We look forward to bringing everyone together again, running through the colder (but most beautiful) of mornings, and into our Springtime Thursday evening runs. Meet us at the White Pine Wilderness Academy for running and muffins every Sunday at 10 am!

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WORKOUT EXPLANATION – ON/OFF’S

One of the workouts I like to give my runners is applicable from the very beginning of a training block to the near end, and it is also suitable for runners of all abilities. The workout is a set of specifically timed intervals I call "On / Off's". The workout consists of a period of "On" running, generally a race pace or faster effort, with a period of "Off" running,...

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Workout Explanation – Dead Leg Hills

I plan to give more detailed descriptions for some of the workouts White Pine Distance Training runners receive, explaining the various goals and benefits for each. We'll start this series with a workout I developed leading up to my first marathon, as I tried to create the muscular fatigue felt at the end of a race...without having to run the distance. I call it Dead Leg Hills as the fatigue...

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The Two Day Effect

The effects of training, good or bad, are unfortunately not often realized until the runs are over and forgotten. Runners are deceived into thinking that what they are experiencing DURING the run is an indicator of their current strength, fitness and health, but this isn't always true. Yes, you may have reached a new measure of success during a specific training run, but it's crucial to wait a little bit...

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