Rock 'n' Roll Seattle Marathon & 1/2 Marathon benefiting the American Cancer Society will be back again next year on Saturday, June 25th!
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“It’s the long run that puts the tiger in the cat.” – Coach Bill Squires
Written by: Mario Fraioli
At the 1979 Boston Marathon, four runners from the Greater Boston Track Club placed amongst the top 10 finishers in the race, led of course by Bill Rodgers, who broke the tape in 2:09:27.
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High volume doesn’t always have to mean high mileage.
Written by: Courtney Baird
There are no real secrets when it comes to improving your running. To get faster, you run. A lot.
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In the second installment of our new Recovery video series, Sage Rountree explains why it’s important to track your recovery in addition to logging your training. Click here to watch the video.
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Dear Experts,
Last year I weighed in at 274 lbs, was on beta blockers, and had numerous issues with my knees and shoulders. Since September of last year, I have been training regularly, and have made some great strides, including finishing the Rock ‘n’ Roll Chicago ½ Marathon in 2 hours, 45 minutes and 45 seconds. In addition, I now weigh 193 lbs, and I no longer need to take the beta blockers.
Anyway, a majority of my running is on a treadmill. I am not, and I do not ever expect to be, a fast runner. But I think that I can keep a respectable pace on the treadmill. I am able to do my workouts (all but my long runs) with an average pace of 5.7 [mph] on the treadmill, and I hit sustained speeds of 6.2 [mph] for 5 minutes. What I am having a hard time doing is transitioning to running outside. My outside running times are significantly slower, and as a result, I seem to tire out much more quickly. I can run for an hour and a half straight on the treadmill (and longer), but there are times when I run outside that I can’t run for 40 minutes straight.
So how is it that I can make that transition? And how should I pace myself? Should I find a pace on the treadmill, and get used to that pace, and then attempt to do that outside? I will be running the Rock ‘n’ Roll ½ Marathon in Vegas in December, and I really want to be able to break the 2 hour and 30 minute time.
Greg
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This week, Tim Crowley and friends demonstrate the Side T Reverse Fly, a strength-training exercise for runners that combines the side bridge with the reverse fly. This exercise will build core strength and get your glute medius firing, lessening the likelihood of injury. Click here to watch the video.
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T.J. has 13 weeks and less than 10 pounds to go to reach his goals!
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Hello Mario:
I am a newer runner starting this year. I started running for my health and before I knew it I fell in love with running and decided to train for and run a marathon. I’m in the home stretch of my goals and the 325 pound me has melted to a 239 pound physique, still getting leaner and I can now run 13.1 miles in 2:08 and getting faster. I’ve had so much success I think because I have kept tracking this goal of completing a marathon.
Well, there are only 44 days until the running of the San Jose Rock ‘n’ Roll Half Marathon, the first of three races I am running, culminating in the California International Marathon in December. So, I’m starting to wonder, what next? I have no idea what to set my sights on and how to keep going after I reach my goal. I don’t want to cross the finish line and be tempted to revert into my old couch potato self. I want to set a goal that is attainable (I think the Western States 100 miles is definitely out of the question) but at the same time I want to set a goal of doing something that is one step beyond the marathon I am running. Any ideas?
Thanks!
-Travis C.
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A month of pigging out could result in a lifetime of weight gain.
Written by: Matt Fitzgerald
If you haven’t seen it, you’ve at least heard of Supersize Me, the documentary film in which Morgan Spurlock stops exercising and lives on McDonald’s food for one month. The consequences to his health were predictably disastrous. It was hardly a scientific experiment, of course, but one had little doubt that the results of Spurlock’s turn as his own guinea pig were fundamentally truthful.
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The point of getting leaner is to enhance race performance; getting lean is not an end in itself, advises Racing Weight author Matt Fitzgerald. Learn how proper training can help you get lean for peak performance. Click here to watch the video.
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Here’s a workout that tells you exactly how fit you are.
Written by: Matt Fitzgerald
The workout that I call a relaxed 10K time trial is not one that I learned from anyone else. Although I’m sure other runners do it, I came up with it (or reinvented it) on my own. It’s one of my favorite workouts, so I can’t help but try to convert other runners to it, as I’m doing right now!
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Ignore the smoke and mirrors. Avoiding junk food is the way to go.
Written by: Matt Fitzgerald
There are a million ways you could change your diet to promote weight loss. The options include eating less carbohydrate or less fat, eating more protein, eating more frequently, eating smaller portions, eating more fiber, going vegetarian, and switching from processed to whole grains, to name a few. But of the million ways you could change your diet to lose weight, which is the most effective? In other words, if you could make only one change, what should that change be?
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Salad with smoked mackerel. Photo: roolrool
Break out of your seafood rut with these delicious and nutritious alternatives to the usual fish.
Written by: Matthew Kadey, M.S., R.D.
Brimming with good-for-you nutrients, fish is a food that the American Heart Association recommends we consume at least twice per week. But if you’ve fallen into a seafood rut – tossing salmon and shrimp into your cart every week – swapping in some of the following options from the fishmonger is a tasty, environmentally savvy and nutritious way to break out of it.
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Use these tips to make it a little easier to roll out of bed in the morning.
Written by: Matt Fitzgerald
Muscle soreness is a normal consequence of exercise. In most cases it is mild, emerging shortly after a workout is completed (if not during the workout) and lasting no longer than a day or two. But sometimes the pain is intense, and when it’s intense it is almost always delayed, emerging the morning after the workout and lasting as long as three or four days.
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Rock ‘n’ Roll Seattle set a very high standard for large-scale athletic events through race day sustainability efforts:
Week 6: T.J’s burned off 10 pounds in 5 weeks. Here are the key lessons he’s learned so far.
Five weeks ago I set out on the Burning Runner project. I now have 15 weeks left to navigate my way to the following: lose 20 pounds and drop 20 minutes off my half-marathon time. On my official weigh-in day last week I was surprised to see that I’ve already burned off 10 pounds. Originally that was my goal for the entire 20-week program until coach Mario Fraioli convinced me to go for 20.
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