Surviving Summer Running {Run It Round Up}
To describe it bluntly, summer running can be miserable. You sweat buckets while wondering why your easy run pace suddenly slowed by a couple minutes
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the blog
No-nonsense, evidence-based training advice
I have over 10 years of articles on this website – training tips, sport nutrition, strength training for runners, and more. If you have a running question, I’ve got an answer for you!
Mile Markers: Heat Training
Much like I enjoy each season of the year in its own way, I relish the different seasons of running. I thrive in the hard
Friday Thrive
Happy Friday! The sun is finally shining here in the Seattle area and Juneuary appears to have ended. Along with the fact that it’s Friday,
How to Make Your Own Almond Butter and Peanut Butter
I cannot recall exactly when my desire to cook from scratch began. Maybe it was the time I attempted to make kale chips during college
Mile Markers: Daily Miles
There is a time of year in the Seattle area known as Juneary, during which we experience January-like conditions (or at least what feels like
Friday Thrive
Happy Friday! Run Tempo intervals are one of my favorite types of workouts, whether I’m training for a 10K or a marathon. The newest workout
Spiced Chicken Salad with Creamy Greek Yogurt Dressing
This is a sponsored post on behalf of Stonyfield. All opinions are my own. One of my current favorite meals is a refreshing yet satisfying
How to Survive (and Thrive in) the Marathon Taper
The hardest part of marathon training is not always the 20 mile long run, nor is it the months of dedicated training. For many runners,
Mile Markers: Balance
One of my favorite things about base building is that weekly mileage and workouts can sort of ebb and flow. I didn’t quite reach my
Friday Thrive
Hi there – Happy Friday! The week after a four-day workweek always seem to feel long, but the weekend is finally here. Ryan and I
Sourdough Whole Wheat Pita Bread
Back in January, I resolved this year would be the year I figure out sourdough bread baking. Six months later, and my sourdough starter is
Mile Markers: Humidity Rising
I can tolerate running in the rain or cold, but high humidity combined with warmer temperatures always poses a mental and physical challenge for me.
Friday Thrive
Read Or, more appropriately, listen. I sometimes need some light background noise to help me focus on work, but I am honestly not a huge
May in Review: Short Term and Long Term Goals
May began as a month focused on a singular short-term goal – PRing in the 10K – and transitioned to focus on long-term goals. These long
Running with Dysmenorrhea
Disclaimer: I am not a medical professional. If you suffer from painful periods or chronic pelvic pain, please consult a medical professional. The information in
Mile Markers: Sunrise Chasing
I hope you all had a wonderful, relaxing Memorial Day weekend! May we be grateful for those who sacrificed their lives for our nation. Summer temperatures
Friday Thrive
Happy Friday! Friday always feel extra exciting with a holiday weekend, and that combined with the beautiful weather (no rainy runs for 10 days now!)
This Runner’s Eats: Off-Season
My eating habits change with each season of training. During marathon and half marathon training, I eat more carbs and overall calories to balance the
Summer Hydration Tips for Runners {Run It}
Hydration can be a secondary thought during winter running, but it becomes a priority during summer running. Whether you are running in the heat or
Mile Markers: Start of Summer
Within the course of a week, the weather transformed from a chilly, lingering spring to summer weather. On Monday, the temperatures were in the low
Friday Thrive
Happy Friday! How has your week been? Wear I barely go swimming anymore, despite the fact that we spent a majority of our summer weekends
Progression Runs: Run Faster during Base Training
The overly-generalized approach to base building is to focus on just running easy miles and building up an aerobic base sufficient enough to support the
Mile Markers: Love of Running
I know my body well enough to recognize the need to cutback weeks after a race. Speedwork takes more out of me than a long
Friday Thrive
Happy Friday! This week’s Friday Thrive is the recovery edition, probably because this week for me has been focused on post-race recovery. I don’t know