10 x 60 seconds hard (treadmill) Recovery: 1 minute Splits: n/a Ingrid Kristiansen, Running with the Legends Ingrid Kristiansen is the only runner, woman or man, to simultaneously hold world records for 5,000 meters (14:37.3), 10,000 meters (30:13.7), and the marathon (2:21:06) and at her peak in training ran 110-120 miles per week. Because she … More Workout of the Day — Ingrid Kristiansen

When I am training and competing, I really concentrate, but during the rest of the day, I don’t want to think about running. I think too many runners today are too serious about their running. — Ingrid Kristiansen I’m about to start reading about Ingrid Kristiansen, but saw this quote from her and thought…YES…exactly. It … More Learning From the Greats — Ingrid Kristiansen

Two weeks out from the 2018 TCS NYC Marathon!!! Kelsey Bruce will be running for a personal best and will be racing the most competitive marathon that she’s ever competed in!!! Two weeks out from the 2018 Heartland Conference Championships!!! The DBU Lady Patriots are looking for their 12th straight Conference Championship, while the DBU … More Two weeks out…

If you don’t follow Greg McMillan on twitter I highly recommend that you do; you can find his twitter account here. He tweeted this out a few days ago and I had to retweet, like, and add emphatic YES comments to it… No runner missed her goal from taking an extra day of recovery now … More Best advice I can give today.

This morning was one of the best workouts my team has had in a very long time…it’s not that we have not been having good sessions, but this is the first time in a long time that EVERYONE was good…not one person fell off of what they were assigned and the attitudes and energy were … More Anatomy of a Session — Mixed bag of tricks.

Never underestimate the power of sleep. It’s a training tool. It’s a recovery tool. It’s just as important as the work you are putting in.

3 miles + 2 miles + 1 mile Recovery: 3 min between 3 mile and 2 mile; 2 min between 2 mile and 1 mile. Splits: 17:05, 10:55, 5:01 Noah Metzger, October, 2018 Noah is one of the most energetic and positive people that I have ever met…his encouragement and energy are contagious and he’s … More Workout of the Day — Noah Metzger

If there’s a will, there’s a way. This is something we talk about with our cross country team. This morning was a prime example of that…we had a cold front blow in and without torrential rains and storms. Monday is a PRIME day for us. We typically run a progression run, which is one of … More If there’s a will, there’s a way.

“I don’t need to build you up. I don’t want you to leave here smashing your head against the wall. Be businesslike, patient, and methodical. Do a little head smashing every day for 100 days.” – Mark Wetmore Mark Wetmore (in my opinion) is the greatest Cross Country coach in America; and we’d all do a … More Learning From the Greats — Mark Wetmore

I’m sorry to inform you that a perfect 3 month training segment does not guarantee a perfect Marathon. A larger variable is what your previous 2 years look like. I saw this tweet the other day from one of the coaches of the Hansons, and I immediately thought…YES…EXACTLY!!! Look, the day to day training is … More Marathon advice