2009

College roommate at Signal Cycles

by Gary Ditsch

Facebook is a great tool!  My old college roommate at the University of Nebraska – Lincoln found me yesterday.  The last time I heard or saw Nate was at his wedding and I was still living in Colorado.  It is just the way things happen sometimes when one person heads west (Nate now lives in [...]

Read the full article →

Foam Roll and Mobility Warm Up

by GaryD

Here’s a program to use as a warm up prior to any exercise (swim, bike, run or strength).  Even if you are not able (or willing) to do the foam rolling portion, at least incorporate a bit of the mobility exercises so that you are prepared for your training session. I’ve been seeing and/or hearing [...]

Read the full article →

Stability and Strength program for Runners

by GaryD

Here is an additional strength training program I have put together for runners that need to optimize stability and mobility of their hips.  It’s similar in concept to the Injury Prevention Programs in our ebook, but there are some additional mobility exercises and this program includes foam rolling. Download the PDF here:  Stability-Strength-for-Runners

Read the full article →

Half Marathon Training – Training ideas and common mistakes

by Gary Ditsch

There’s a lot of discussion locally (in Lexington, Kentucky) about training for a half marathon due to the inaugural – Lexington Half Marathon. Today, as I went for a run with a few other runners, I continued to think about ideas I have been having in regards to getting people from the start of their [...]

Read the full article →

Training Peaks FAQ’s

by GaryD

Here is the link to TrainingPeaks support site:  http://support.trainingpeaks.com/ TrainingPeaks.com is the website and online training log that we use to distribute all the programs for our coaching clients.  I realize that if you are new to online training logs, it might be a little confusing – but trust me that once you become familiar [...]

Read the full article →

Planning your season: First Things First

by GaryD

Here is a recording of the webinar we had on November 10, 2009. It was focused on how to prioritize your time across the season to make sure you are prepared to meet your goals. As this was our first team webinar, I appreciate those who participated. I look forward to more as the season [...]

Read the full article →

Fitness Tests for Running

by Gary Ditsch

These tests are not designed to determine intensity during your regular workouts, they are just a way for us to monitor your running over time.  The best predictor of future race performance is by scheduling a race, but these fitness tests allow us to check in on your fitness without having the pressure or added [...]

Read the full article →

Advanced Marathon Program

by GaryD

Here’s a description of the 20 Week Advanced Marathon Program.  You will learn the following: 1. Who this program is for? 2. The purpose of each training phase? Who is the Advanced Marathon Program for? A runner that wants to take on the advanced program should have a strong running back ground prior to beginning [...]

Read the full article →

← Previous Entries