I've been gone, courtesy of a temporarily non-functional microphone and a ridiculously crazy fall. Time to amp it back up for some triathlon and marathon training in 2017!

Run With Me

14: Welcome Back

Keep your training volume increase reasonable---10--15% weekly, with a hard maximum of 20%. Failing to do so is a good way to end up sick (like I did). Check out the run!

13: Training Volume/Don’t Be Dumb

It's important to include rest in your training plan. Especially when you do extra-long runs. Check out the run! (You can see that accidental 20-mile long run here.)

[PRC]5: Recovery

A good mix of runs for half-marathon training. Two or three aerobic runs, 4--6 miles long, run entirely aerobically. One tempo run: 6--10 miles long, run 50% aerobically, 50% harder-than-race-heart-rate. One day of speed work (800-meter repeats, or a quarter-mile hill workout), every other week, usually about 5--6 miles total. One long run, approximately 80% done aerobically, with the last ~20% at "race heart rate". One day of cross-training (a 30--45-minute bike ride). Check out the run!

12: A Training Plan

12-mile runs without a water bottle are a bad idea. Check out the run!

[PRC]4: Hydrate!

How to avoid getting injuries, or exacerbating mild ones, by listening to your body. (This is a recurring theme!) Check out the run!

11: Avoiding Injury

The opposite of the previous PRC: just as you sometimes go home early because your body is complaining, sometimes you stay out longer or run harder because your body is raring to go. Check out the run!

[PRC]3: Adapting on the Fly

Even if you're just a runner, mixing in other sports like swimming, cycling, or weight training will be extremely helpful. Check out the run!

10: Crosstraining

Sometimes you go home from your run a mile or two early, because that's what's healthy and safe. Check out the run!

[PRC]2: Stopping

Two little topics: Consistency is tough especially when you're busy. Even when you fall behind, though, just get back out there. Health by way of nutrition is more than just calories-in and calories-out. How much you eat matters, but so does what you eat. Check out the run!

9: Consistency/Nutrition

Keeping at it even when you're on the road: it takes a lot of discipline, but it's also totally worth it. I did the first three miles of this run with my dad! Check out the run!

8. Far From Home

Running isn’t a great way to lose weight—you need to include strength training for that. But it is a great way to get healthy in general. Check out the run!

7: Pushups and Pullups

How sometimes running makes you feel less physically tired, even when you start our incredibly tired physically. Counterintuitive? Maybe. But it's true anyway. Check out the run!

6: A Run is a Break

Whatever it takes to motivate yourself… Check out the run!

[PRC]1: Motivation

 Learning to endure over not just one run, but many months, with a training strategy. And also: getting tired by taking a tempo run, a long run, and then a toddler run in a three day span. Check out the run!