2009

NYC Marathon Timelapse Video (web find)

by Gary Ditsch

Very cool video of the NYC Marathon with a tilt shift lens and timelapse 2009 NYC Marathon Timelapse from mdkmc on Vimeo.

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Borg 10 Point Scale of RPE

by GaryD

Rating of Perceived Exertion or RPE is simply a scale from zero to ten that corresponds to how hard you are working.  When giving an RPE score for a workout effort or workout interval, I use the Borg 10 point scale.  The Borg scale is more commonly 6 to 20, but that seems more confusing [...]

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How to determine your bike intensity for your workout.

by GaryD

Just like the discussion about how to determine your intensity for a run workout (click here for that post), there are several ways to determine training intensity for your bike workouts also. Below is a discussion of a few of those methods: Using a Power Meter The use of a power meter is becoming more [...]

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Kristin Harvey : 2009 Marine Corp Marathon Race Report

by GaryD

Kristin trained with the Endurance Base Camp group for the 2008 Chicago Marathon and just missed her goal of qualifying for Boston.  After training with us this past summer to complete her first Half Ironman Distance Race (Muncie Endurathon), she decided to get back to that Boston Marathon goal. Below is her race report discussing [...]

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Ten guidelines to eating during race week

by GaryD

Here are some guidelines about your nutrition and dietary choices during race week. 1. Don’t do anything that you are not used to or haven’t done. Is there a new Indian restaurant in town or a new item on the local cafe’s menu? Don’t do it. Stick with what you know and like. 2. Hydrate, [...]

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How to determine your run intensity for your workout.

by GaryD

There are a lot of things to consider when you go out for a run, but a couple of the most basic things to consider are: a – How far or how long to run? b – How hard to run? If you are following one of our training plans (which you likely are) then [...]

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Lateral Lunge with Stability Progression

by GaryD

The lateral lunge will help improve hip mobility. Most runners will notice a stretch in the adductors (the groin) as they lunge outward and maintain the straight leg on the side of the body with the planted foot. As you do the exercise begin with a small bend at the end of the lunge and [...]

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Intensity Definitions

by GaryD

Here’s a link to a chart created to help show different training intensities and how they are defined by different people. It’s to help us all speak the same language. Training Intensity Chart (PDF)

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