Dave Elger on Running, Racing and Training

Reverse Ladder Workout

2020-09-09T15:51:00.002+09:00

Last 800 meters feels like the end of a 5K.

Track Workout Sept 1: 10 x 400

2020-09-02T17:30:00.000+09:00

Legs couldn't go any faster than 94-95 sec!

What's New in Running?

2019-05-15T13:01:00.000+09:00

The five supplements that can have performance benefits for runners

Train Your Breathing Muscles to Prepare for Altitude

On Transgender athletes and performance advantages

Fourteen Year Old Runs 14:47 for 5000 Meters

The Effects of an Increase in Intensity during Tapering on 1,500m Running Performance

Ten Simple Rules for Better Running

4:11 Mile in Blue Jeans!

2019-05-02T10:34:00.000+09:00

Former Utah State runner Dillon Maggard (4:01 collegiate best and 9 x All-American) answered Georgetown's Spencer Brown and BYU athlete Rory Linkletter who each put up a 4:16 blue jean mile.

Workout Log April 15-21

2019-05-02T10:08:00.001+09:00

Total Miles = 58.8
Long Run = 11
Quality Miles: 21
Bike Miles: 16

Highlights:

Tues: 5 miles at 7:37 pace
Fri: 6.2 miles at 7:39 pace
Sun: 10 miles at 7:30 pace

Comments: Working on longer run tempo pace

Workout Log April 8-14

2019-05-02T10:01:00.002+09:00

Total Miles Run = 47.6
Long Run = 10.3 (2x)
Quality Miles = 6
Bike Miles = 34

Highlights:

Mon: 10.3 miles
Wed: 3 x 1 mile comfortable 7:05 pace
Fri: Ladder 8 x 200; 4 x 400; 2 x 800 on 30 sec rest, 1 min between sets 6:33 ave

Workout Log April 1-7

2019-04-22T18:11:00.000+09:00

Total Miles Run = 50.5
Long Run = 9.7
Quality Miles = 12
Bike miles = 42

Highlights:

Mon: 5K at 6:57 pace
Tues: Short uphills x 20' 5 x 400m on trails
Wed: 6 miles @ 8:07 pace
Fri: wind-aided 5K @ 6:30 pace
Sun: 16 x 400 @ 6:42 pace

MY COMMENT: Good week- sacrifice long runs for more quality

Workout Log March 25-31

2019-04-22T10:56:00.001+09:00

Total Miles Run = 51.2
Long Run = 9.7
Quality Miles = 11
Tempo Miles (sub 8) = 15
Cycling = 16 miles

Highlights:

Tues: 5K @ 7:02 pace
Wed: 7 miles @ 7:56 pave
Thurs: 8 miles @ 7:52 pace
Fri: 8 x 800m on trails @7:43 ave
Sat: 2 sets of 10 x 100m 5:41 ave

COMMENTS: 8 min miles feels so hard! Working on more sustained runs @ a faster pace

Scott Fauble Training Log

2019-04-19T13:40:00.001+09:00

Congratulations to Scott Fauble for a fantastic sub 2:10 Boston marathon! Scott runs for Northern Arizona Elite coached by Ben Rosario. Scott is one of the few elites that post their workouts online for everyone to see. I love the transparency at NAZ Elite!. Scott and Ben also collaborated to document their preparation that led to a 7th place finish at the New York City Marathon last fall. Inside A Marathon.

Correct Method for Rolling IT Band!

2019-04-15T18:50:00.000+09:00

Great video by Duke Chiropractic!

Nick Symmonds on Recovery Run Pace

2019-04-13T16:57:00.000+09:00

According to Nick, easy days should be "conversational" and depending on how you feel, that pace may vary. He fails to mention just how long should your conversational run be.

Just my opinion, but the distance of a recovery run is an important variable to consider and depends on factors such as what you are training for, miles per week, what you did the day before and what you are planning the next day. Sustained tempo or long distance runs merit a shorter recovery day such as 30-45 minutes. You can probably stretch out a recovery run to an hour the day prior to a sizzling track session, particularly if you are preparing for races 10K or longer.

Another option is to consider is to bike or swim those easy days, a strategy used by FIRST (Furman Institute of Running and Scientific Training) that has produced some excellent running just 3 days a week.

That being said, I've played around with using short (30 minutes) higher quality recovery days and more often than not feel pretty good the next day. I believe you can use a 2-mile threshold run sandwiched between an easy warm-up and cool-down and feel fresh the next day, particularly if you are running high mileage.

Plank Alternatives by Jeff Cavaliere

2019-04-11T16:00:00.000+09:00

Leave it to Jeff Cavaliere from ATHLEAN-X to come up with core exercises I've never seen before.

Workout Log March 18-24

2019-04-11T15:45:00.000+09:00

Total Miles Run = 65.3
Quality Miles = 2
Long Run = 13.3
Cycling = 13.5 miles

Highlights:

High mileage week with 3 runs over 10 miles, all slow. Saturday the 2 sets of 16 x 100m @ sub 6 min pace

Foam Roller You can Take Anywhere!

2019-04-11T15:26:00.001+09:00

I saw this Morph foam roller on Shark Tank. You can get one directly from the company (Brazyn Life) or Amazon. It's a little pricy at $68 but for hardcore rollers, that's a small price to pay for never missing a session. Reviews are positive!

More on Plantar Fasciitis

2019-04-01T19:35:00.000+09:00

Wow! Excellent summary of what worked and what didn't work fixing plantar fasciitis! Got plantar fasciitis? Don't consult a doctor

-from Blisters Cramps and & Heaves

Plantar Fasciitis Survival Guide

2019-04-01T06:48:00.003+09:00

Once you start checking out videos by William Prowse on YouTube, you'll soon discover that this is a guy that really knows his stuff. Check out his assortment of clips covering multiple aspects of preventing and treating plantar fasciitis or related heel pain. More than likely you'll find something that will work for you.

Patella Tendinitis Eccentric Loading Treatment

2019-03-28T07:33:00.000+09:00

Thanks to Fitnessandinjury!

Workout Log Mar 11-17

2019-03-21T14:23:00.001+09:00

Total Miles Run = 56
Quality Miles = 11
Long Run = 11

Highlights:

Mon: 5 x 1 mile ave 7:13 pace
Wed: 4 mile tempo 7:17 pace
Thurs & Fri back to back 10 plus mile runs
Sat: 2 sets of 16 x 100m w 20 sec rest. Ave running pace 6:18; 6:01
Sun: 8 miles including 6 @ 7:52 pace

Back to back double digit runs replacing 1 long run. I like the 16 x 100s!

Workout Summary Mar 4-10

2019-03-21T14:12:00.000+09:00

Total Miles Run = 45
Quality Miles = 8
Long Run = 10

Highlights

Mon: Air Quality Day so stayed in and did 20 x 200 stairs. A reminder what a good workout this is!
Tues: 4 x 1 mile indoor track 7:27; 7:26; 7:18; 7:17
Fri: 4 x 1 mile 7:20 ave, 1 min rest
Sun: 10 mile run

Nothing special about this week.

Workout Summary Feb 25-Mar 3

2019-03-08T13:22:00.000+09:00

Total Miles Run = 56.3
Quality Miles = About 20!
Long Run = 11.5 miles but I did have a 13-mile day

Highlights:

Mon: Easy jog day after the half marathon
Tues and Wed: 11 miles each day
Thurs: 2 mile stretch on the bike path x 4; 2 min rest; 7:20 per mile ave
Fri: Stairs (250 steps x 7)
Sat: 10 x 800m; 45 sec rest; 3:30 ave
Sun: 10-mile progressive run down to 7:18

Worst air quality I have seen Fri-Sun kept me inside. Some solid workouts this week!

Marathon Prediction Calculator

2019-03-06T12:46:00.000+09:00

Here is the article that asks for recent times for 2 different distances plus training miles to predict your marathon time. It's in a publication called FiveThirtyEight. Tell Us Two Things And We’ll Tell You How Fast You’d Run A Marathon

Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.

Dathan Ritzenhein's is Sharing His Build-up for Boston at Competitor Running!

2019-02-28T15:56:00.002+09:00
It's rare that professional runners share their training, but 3-time Olympian Dathan Ritzenhein is doing just that at Competitor Running.

Interesting to note that 2 of his workouts last week included 5 x 1.5 miles and 4 x 2 miles @ marathon goal pace.
Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.

Workout Summary Feb 18-24

2019-02-26T14:42:00.001+09:00
Total Miles = 53.7
Quality Miles = 19
Long Run = 13.1

Highlights:

Mon: easy day after a 10K race
Tues: 13-mile long run
Wed: 10-mile long run
Thurs: 4 x 1 mile 7:21 on the indoor track critical velocity training
Fri: 2 sets of 16 x 100m with 20-sec rest on turf. 6:12 per mile ave pace
Sat: Easy 30 min jog
Sun: Half marathon @ 7:03 pace
Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.

Gyeonggi Half Marathon

2019-02-26T14:21:00.002+09:00

I had what I would call "an OK race" considering this was my first half marathon in at least 2 years. I'll admit the last 3 miles were a struggle, in part due to some hills in addition to my perceived lack of leg strength. I'll make an effort to add more hills/resistive training, in addition to some longer runs and look for another hopefully flat half marathon before it gets too hot and try to break 90 minutes.

Splits: 7:00, 6:50, 7:02, 6:51, 6:58, 7:14, 6:52, 6:51, 7:05, 7:10, 7:15, 7:08, 7:29 (49' elevation change in mile 13 was enough to slow me down).
Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.

Workout Summary Feb 11-17

2019-02-23T16:07:00.000+09:00
Total Miles = 44.6
Quality Miles = 12.7
Long Run= 9

Highlights:

Mon: Some hills
Tues: 4 x 1 mile @ 6:45 pace
Wed: 9 miles easy
Thurs: 6 x 400m @ 7:14 pace; fly to Okinawa
Fri & Sat: 2 easy days
Sun: 10K race @6:40 pace

Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.