Blogs

Hills Are Your Friends

Hills are some of the best speed work there is. If you want to shatter your 5 or 10k pr but you are tired of speed work try some hills. If you are tired of running repeats over the same 800 yards try hills. Try running hill repeats or just add hills to your daily route.

Just start at the bottom and charge up at top speed 3 or 4 times depending on the hills. Parks with lots of hills are great. Just take a run through the park a couple times. Then take a nice cool down 5k on pavement for a great workout.

Kewanee Run Your Ice Off 5k Run

My favorite new years day race is the Hardcore run in Kewanee. I think I first ran this race in 1983, there was not any snow but the streets were covered with thick ice. It was hard enough to stand up let alone run. In past years there have been combinations of ice and snow. Last year there was about 4 inches of snow on ground. I remember several years back there had been freezing rain on top of snow the night before.

Running outside in winter

Many people ask if I run in the winter and are surprised that I run in the winter just as much as in the summer. In all my years of running outside in the winter I have only fallen once jumping over a pile of snow and landed wrong and sprained an ankle. I don’t think I have ever fallen on the ice, You just learn to run on it. This builds good balance as you age.

bix7runner

7 ways to run a faster race

1. Think about your breathing and running form, professionals think about form, beginners try to think about other things. Have you ever seen olympic runners with headsets listening to music?
2. Keep your head up and look straight ahead, don't hunch over. Breathe slow and controlled. Rapid breathing causes chest pains.
3. Keep your arms down low and keep your fists comfortable not clenched.
4. Drink a glass or two of water an hour or so before the race.
5. Eat right before the race. Allow at least 2 hours for food to digest.

How to run a half marathon

Train For A Half Marathon (13.1 Miles)
Here is the ideal half marathon training schedule. You will need to run at least 10 miles once a week for at least a few months before the event. An ideal schedule would be to run 7 miles Tuesday and Thursday and 5 miles on Monday, Wednesday and Friday. On Sunday go for a nice long run of 10 to 13 miles.
Write down approximately what you think your daily mileage is right now. Total this up to get your weekly mileage. To stay injury free you should not increase this total more than 10 per-cent a week.

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