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Mileposts and Musings
Subscribe to the newsletter for training tips, running news and inspiration, sent every few months!
Poor Air-Quality Training Adjustments
Running in poor air-quality (high-AQI) can have long term performance and health implications. How should you adjust your training for different AQI levels? This article shows how to monitor and adjust, along with what other factors you should take into consideration!
A Downhill Marathon (Probably) Won't Help You PR or BQ
The data shows that extreme net-downhill races are not actually faster than flat and rolling courses. Additionally they carry a much higher DNF rate and injury risk. But why? Let's dig into the science!
What Nobody Will Tell You About 'Easy' Ultras (or Marathons)
Will courses designed to be 'flat and fast' really result in an 'easy' ultra or marathon? Let's take a deep dive into the physiology and psychology of various elevation profiles and route designs. The reality may surprise you!
Scientific Reasons to Ignore Pace
Do you train by pace? Here are some scientific reasons why you may want to rethink that! They may even lead to a BREAKTHROUGH!
Summer Newsletter!
Read the newest edition or subscribe here!
The Case for the Smaller Race
If you are feeling 'stuck in a rut' with your racing, and looking to PR, it may be time to look beyond big-city marathons! In lots of ways, those huge races just aren't designed for you to run a fast time. Smaller events often are! Let's dig into some pros and cons!
Your Pace is Not Your Worth
Your worth as an athlete is not defined by your pace, and faster training does NOT mean better training!
The Heat Will Slow You Down – but it Might Just Speed You Up!
We all know running in the heat is miserable.
But what if, despite slowing you down, it could actually make you more fit? Science shows us that's exactly the case!
But what if, despite slowing you down, it could actually make you more fit? Science shows us that's exactly the case!
Easy Running is Vital Training – Not Just Recovery
Easy runs are not just recovery runs. They are VITAL to your training in so many more important ways than just recovering from workouts or long runs.
The Beauty of a DNF
Sometimes, a willingness to DNF might be just what you need to make a true breakthrough!
Let's scratch out "Death before DNF" and even "Did nothing fatal," and start thinking about what factors really go into a race performance and the likelihood of any single race being a great one. Accept when it's 'just not your day' and consider making a decision that puts you in the best place to move forward.
Let's scratch out "Death before DNF" and even "Did nothing fatal," and start thinking about what factors really go into a race performance and the likelihood of any single race being a great one. Accept when it's 'just not your day' and consider making a decision that puts you in the best place to move forward.
Why Training Plans Don't Work (Well) – and How to Fix Them
Training plans... don't work. At least, not very well. That includes ones you paid for, and even many
customized by a coach. At least a few of these reasons are true among ALL pre-determined training plans. Read here to find out why, and figure out how to overcome their limitations.
customized by a coach. At least a few of these reasons are true among ALL pre-determined training plans. Read here to find out why, and figure out how to overcome their limitations.
The Power of Showing Up
One of the most transformative changes I've experienced with athletes is when they break out of an 'all-or-nothing' mentality. In many cases, it completely changes their training and relationship with running. Black & white and all-or-nothing mentality is really common in our culture, so this is something that will take work. How can you defeat this ingrained mentality? Focus on just showing up!
The 6 Core Components of Coaching – and Why Training Plans and Groups are Less Effective
Both science and anecdotal experience show there are certain components necessary for effective coaching – regardless of training philosophy.
These include being adaptive, being customized, and including frequent communication. Without these components, coaching is unlikely to be any more effective than a training plan (which research shows is much less effective).
These include being adaptive, being customized, and including frequent communication. Without these components, coaching is unlikely to be any more effective than a training plan (which research shows is much less effective).
Running 'Resolutions''
We all know the cliche of the treadmill that becomes a clothes rack, and the gym membership that gets used just a few times. Personally, I don’t think a traditional ‘resolution’ is a good fit for many runners. But an intention could be.
12 Running Gadgets to Keep You Healthy
Gadgets and gizmos galore!
This time of year in particular, it seems like everyone is
trying to sell runners the new 'must-have' recovery
tool. But what is hype, what is effective, and what is
actually worth buying?
I take a dive into 12 different categories of recovery,
strength and mobility gadget, and explore what I think
is worth the price!
This time of year in particular, it seems like everyone is
trying to sell runners the new 'must-have' recovery
tool. But what is hype, what is effective, and what is
actually worth buying?
I take a dive into 12 different categories of recovery,
strength and mobility gadget, and explore what I think
is worth the price!
7 Tips for Winter Training
Here are 7 tips for training consistently and building fitness throughout the winter.
2022 Athlete Results
Check out the team's results so far this year! Some amazing podium finishes at competitive races, huge breakthroughs, incredible comebacks and more!
Gift Ideas for Runners
Ideas for gifts for that special runner in your life, recommended by Miles and Mountains athletes!
Andy Wind Interview
Andy sits down with Will Frantz to chat about his history, his meteoric rise in ultrarunning, mindset, coaching, strength training, nutrition and more!
Long-Term Consistency – FREE Event!
Many people structure their training by choosing a race, perhaps with a time goal, and then working backward.
But what if that's the wrong approach? What if you could make far more progress by training based on the fitness you have NOW, with a long-term perspective.
Does that mean you won't reach your upcoming race goals? The best part... you can probably do both!
But what if that's the wrong approach? What if you could make far more progress by training based on the fitness you have NOW, with a long-term perspective.
Does that mean you won't reach your upcoming race goals? The best part... you can probably do both!
Beginning Running – FREE event!
Looking to get started with running in a FUN, safe and effective way? Did you recently start running, but have some nagging questions?
The thing is – you don't know what you don't know, until you make that mistake like not lubing the right places when it's hot and humid...
Join us for for this FREE public informational Zoom session going over all the things you should know as you start your running journey!
The thing is – you don't know what you don't know, until you make that mistake like not lubing the right places when it's hot and humid...
Join us for for this FREE public informational Zoom session going over all the things you should know as you start your running journey!
Balancing Multiple Sports - FREE event!
Many runners also enjoy other sports or activities, from cycling to swimming, skiing to climbing. Let's talk about considerations when trying to balance various types of activities with your running!
Trust the training, not the watch!
If you have a newer GPS watch, it likely provides all sorts of metrics tracking your “fitness,” “Vo2Max,” “economy,” or similar. While these figures can sometimes show a correlation with your true fitness when tracked over time, they’re not truly reliable. I recommend that my athletes ignore most of them and this is why!
Mileposts and Musings, #1
The first edition of the newsletter. Includes training tips and recent research, running news and inspiration!
Help, I'm Injured! (Don't Ice It)
Think you're helping your injury heal by icing it? Think again! It's one of the worst things you can do for many injuries, and that's been scientifically proven.
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