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What would happen if you ran the same pace over the same distance every day you went out to run?  Many people do it, and you may have even been that person yourself at one time.

You may have also wondered why your Focus-N-Fly plan has workouts at various paces and distances on your way to your goal race. With this month's Personal Best, we wanted to take a few moments to explain a few objectives to changing pace within workouts and/or running intervals.



More Exercise is Better

Written by Tom McGlynn February 23, 2010

This is for all of you wondering why we run through the winter, the cold and rainy days, and all the aches and pains.

More exercise is better so let’s keep running.



Barefoot Running

Written by Tom McGlynn February 15, 2010

Here’s some more supportive data on the benefits of running barefoot and an interesting analysis of force distribution with an without shoes.

Born to Run Barefoot - John Dodge

To clarify our recommendation is that athletes run 5-10% of their weekly mileage barefoot on a soft surface.  So for the athlete running 20 MPW that’s 1-2 mile per week barefoot.    We are most interested in the variance of foot strike, flexion and force distribution which helps strengthen the plantar facia, achilles tendon and calf muscles.

The article includes two videos from the Harvard University Skeletal Biology Lab that outline the force variance of barefoot running.

They can be viewed here:

Barefoot Normal Strike

Shoe Strike



Pre-Race Sleep

January 31, 2010

Everybody’s been there: sleepless on the night before a big race.

Countless articles and anecdotal stories have been shared on this topic. Certainly, Focus-N-Fly’ers probably have an entire wing to add to the library. However, it takes a little bit of time to become comfortable and game plan your race “eve” strategies. When you do this game planning, here are some key pieces of info to keep in mind:



This week, I finally gave our double stroller away – my kids now weighing far too much in combination, and having long since passed the time when they found it acceptable to be belted into the stroller and pushed along the bike path or the sidewalk.   As I watched it folded up and driven away in someone else’s car for someone else’s kids, I must confess to a bit of nostalgia. 



To Gu or Not to Gu

Written by Dena Evans April 08, 2009

Call me old school. Or maybe, I’ve been reading too much Michael Pollan.  But I have had a hard time getting used to the “food-like” products marketed toward distance runners, marathoners in particular.    Whatever happened to old-fashioned energy consumption?  That is, what’s wrong with food and drink?  Am I the only one who feels this way?



To the Fleet of Feet,
I realize that we have many new runners and that even some of our veterans can always use a concise explanation of our training philosophy.

So in an effort to keep everyone on the same page, here's 1-pager on how the Focus-N-Fly training philosophy functions (say it fast 10x).

The stress from our training leads to the adaptation in recovery and subsequent peak performance.
We like to consider successful training a a repetition of completing the STAR.



To pass along to your non-running friends!

From CNN.com

Story Highlights

  • Stanford University study finds that running did not damage joints in aging runners
  • Runners still need to take precautions: Don’t run with injuries, wear proper shoes
  • Aging runners less likely to die from certain ailments, study says

Full story here.

 



You're Going Out in That?

February 25, 2009

Unless you are nursing a lengthy consecutive day streak, there is probably a limit to the type of weather you will endure to complete or at least attempt your scheduled run.   This line is probably very personal decision point, honed over time and perhaps drawn at a different place than when you first began running.



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