A Runner’s Best Friend: Not Your Dog But Your Training Log

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By Malindi Elmore

I think that one of the most motivating pieces of equipment a runner can own is a training log. I have been keeping some version of a logbook for at least 20 years and they are all neatly stacked on my bookcase in my office. Sometimes when I need a trip down memory lane I pull them out to reminisce. Thousands of workouts, races, runs, weight sessions and pieces of my heart are stored in the pages of my training logs; often with insightful comments which allow me to re-live the moments long after my memory has faded. If it were not for the editorials alongside my training logbook how would I remember how brutally gut-wrenching and rewarding some of my training sessions and races truly were?

Aside from helping to re-live great workouts and races in excruciating detail, a training log serves a number of purposes for me, and as such is something that I recommend every runner include as part of their “training”.

The Perfect Gift For The Runner In Your Life


By Ann Alyanak

Are you still looking for the perfect gift for that special someone in your life? Is that person a runner? A Run S.M.A.R.T coaching package can make a great gift. Or maybe you need to be honest with yourself. If you’re reading this maybe getting a coach could be the perfect gift for you! Ok, I am a coach and I’m clearly biased but there are many good reasons why starting a coaching subscription can do wonders for your running. Fall into one of these categories?

Has your racing hit a plateau?

A Run S.M.A.R.T. coach can tweak your training and introduce new challenges to create a breakthrough. If you continue to complete the same workouts it will lead to the same results. A coach will have new ideas and training plans to help you improve your recent results. He or she can objectively look at your previous training to find your strengths and weaknesses and work with these to put a plan together to help you reach your goals.

“What’s Different About Training In Kenya?”

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By Janet Bawcom

It’s a question I get a lot. “What’s different about the training in Kenya?” Recent doping news aside, when I look deeper and give it some real thought, I see two things that really separate the training in Kenya from the training elsewhere: Hills and Fartleks.

I’ll start with the hills,and my long run last weekend – an 18 mile loop with 3 uphill stretches longer than 2 miles each at a constant 4-7% grade. That loop doesn’t even pass for “hilly” around here. The reality is, when I train out of my mom’s home in Kapsabet, I’m running hills, hills and more hills. Not little inclines, but stretches 2-3 miles long that climb 500 feet or more – and I’m running them day in and day out – easy runs, workouts, and everything in between.

How Training For Running Is Like Doing A Squat Workout

By Malindi Elmore

It is interesting that while most people understand the concept of stress/recovery and adaptation for gaining muscle strength in the weight room, it is somehow harder to apply this principle to aerobic sports. We all instinctively know that if you do a major squat/leg weight session one day, you need to take it easy on the legs the next day. After all, it is this process of breaking down the muscles and the subsequent rebuilding which makes them stronger. If you go too long without doing weights again (5+ days) you basically end up back at the same weight you did on Day 1.