“The road to hell is paved with good intentions” is a common saying. My basic understanding of the saying is that people have a way of screwing things up even though they do not have any malicious intent.

A Wikipedia article on the saying includes three different meanings:

1. Individuals may have good intentions but never actually take action;
2. When people act on good intentions they often have very bad consequences; and
3. Bad events can happen from actions that were originally thought of as beneficial.

I think each of these meanings can be applied to running.  Obviously it is a bit of an exaggeration to equate “hell” with a running injury, but for serious runners, a major injury can take a huge toll on a person’s psyche.

Individuals may have good intentions but never actually take action

The first meaning of the saying obviously applies to the many runners who talk a big game, but never actually put the work.  How many times have you heard fellow runners boast that, “if they had the time to train” they would be able to sub-3 hour marathon or break 18 minutes in the 5k?

Instead of making excuses for why you are not running fast (i.e. not enough time, no running partner, weather is bad), how about actually putting in the miles and giving it a shot?  As I’ve mentioned before, I coached high school cross country and track for a few years and was so upset with students who had massive talent and a big mouth but no work ethic.

Take action now so you don’t have to live with regrets later.

When people act on good intentions they often have very bad consequences

The second meaning applies every time a runner has run a workout on an injury.  In doing so, the runner has the best of intentions – he or she wants to improve fitness and knows that missing a workout will be a missed opportunity.

However, any short term gains from completing the workout will be wiped out if the workout leads to a more serious injury. One of the most important characteristics of every great runner that I have known is the ability to listen to the body and take a day off necessary.

Sometimes it can take more courage to skip a workout due to an injury than to actually complete the workout.  Skipping a workout takes a lot of self-confidence and the understanding that one workout will not make your running career, but it could break it.

Bad events can happen from actions that were originally thought of as beneficial

The third meaning of the saying applies to many of the fad diets and training philosophies that gone in and out of style over the years.

Some of these are still controversial, but a few examples in my experience include minimalist shoes for runners with biomechanical flaws, carb depletion diets for marathon runners, super low-mileage, high intensity training programs that neglect aerobic development.

Each of the above were initially (and still are) seen by many people as a good idea. One great example is the low carb diet for marathon runners.

In the excellent book Advanced Marathoning, Pete Pfitzinger states that experts initially advised runners to run a long run seven days before a marathon race.  Then, in the proceeding three days, the runners were supposed to eat a very low-carb diet.  In the final three day period, runners would ramp up their carb eating. The goal for this procedure was to store as much glycogen as possible.

However, research has shown that this “carb depletion” fad actually suppresses the immune system and increases the chances of illness prior to a race.

The lesson here is to think for yourself and try not to get sucked into the latest craze until research has confirmed it to be beneficial.

Runners almost always have the best intentions. However, the drive for perfection and achievement can also have negative consequences.  Hopefully heeding the advice of the famous saying “the road to hell is paved with good intentions” will help you avoid your own running hell.

The post The Road to Running Hell is Paved with Good Intentions appeared first on The Runner's Resource.

1. “Oh no! I don’t feel as good as I expected. Today is just not my day.”
2. “Why is Jim/Sally/Megan ahead of me right now, I beat him/her by over a minute the last time we raced.”
3. “It feels too hot out…I sure hope that I hydrated enough. If not, I”m in trouble.”
4. “I need to lift my legs and arms more. I don’t think I’m running efficiently.

These kinds of thoughts are simply not helpful and can destroy any chance you had at running to your true potential. The conscious mind has an amazing ability to get in the way of the body’s subconscious ability to run fast.

Through the countless miles that we have run, our muscles, nervous system, and respiratory system know how to run fast. During a race, the best thing that our minds can do is to get out of the way of the natural functions of the body and let them do their job.

This idea is illustrated well in a recent Japanese study that took a look at the brain activity of the Brazilian soccer star, Neymar. According to the study Neymar’s brain activity essentially shuts off when he is playing.

From MRI images we discovered Neymar’s brain activity to be less than 10 percent of an amateur player

The researchers theorized that “reduced brain activity means less burden which allows (the player) to perform many complex movements at once.”

The same holds true for runners. Instead of wasting energy and sabotaging your natural abilities with negative thoughts and emotions, runners must quiet their minds to run well.

Do not overreact if you don’t feel 100% at the start of the race. Do not obsess about the current placing of other runners that you know. And, above all, silence the part of your critical part of your mind that all too often finds faults in your running.

Learn from great athletes like Neymar and understand that a quiet mind is often the best way to perform to your potential

The post Put Your Brain on Auto Pilot to Run Faster appeared first on The Runner's Resource.

Having a running blog can be a lot of fun when things are going well. It’s great to be able to talk about running accomplishments and exciting workouts completed.

However, it can be a real drag when the injury bug hits and running becomes painful. This is why my blog postings have really fallen off and I apologize for that.

The good news is that things are, in fact, getting better. The side-lying adductor exercise has really helped to stabilize my pelvis and my runner’s knee issues are much improved. The balloon blowing routine also seems to have helped my upper trapezius, but it is still not 100% perfect.

In dealing with all of these aches and pains, my training has taken a turn for the worse over the last few weeks, but I’m still planning on running in the hood to coast and race in late August.

Preparing for Future Speed Workouts

The challenge for me right now is to be able to run a few speed workouts prior to the race. As many of you know, it is very difficult to race very well if you only do easy, steady state running.

In order to maximize potential it is so important to run at least a few V02Max and lactate threshold workouts. Of course the problem with these workouts is that they put a lot more stress on the body than easy running and increase the chance of injury.

In order to lessen the injury risk, I am going to try two things when performing speed workouts in the next few weeks.

No More Concrete

First, I’m not going to run intervals on concrete. Concrete is really one of the worst surfaces on which to run. Its inherent hardness increases the stress on the lower leg and feet muscles tendons and bones.

Unfortunately running on concrete is easier for me because I try to do a lot of my running at work during my lunch hour. There are no dirt trails or synthetic tracks near my work. In order to get to a track, I’m going to have to run interval workouts in the evening after work.

Certainly not ideal, as I like to get home as soon as possible and see my kids. I will have to figure out a way to run the workouts as efficiently as possible.

Strengthening Calves

My second focus is to make a conscious effort to increase the strength of my calves. Many runners make the mistake of jumping into speed workouts without sufficient calf strength.

The increased pace of intervals and fast tempo runs forces the calf to do much more work than it is usually asked to do during easy runs. This can lead to a pretty nasty shin splint and achilles’ tendon issues.

In order to increase my calf strength, I am going to take the advice of Coach Jeff Gaudette over at RunnersConnect. He has a great article on prepping the calf muscles for speed work and racing.

One exercise that looks especially appealing is the eccentric heel drop.

I will also use the achilles’ tendon strength program in the Runners Connect Strength Training Program. Hopefully this will lessen the chance of injury.

I really hope that I’m able to get together a few good weeks of interval and tempo run workouts prior to the end of August. It’ll make the Hood to Coast race more enjoyed. I will certainly keep you updated.

Postscript – February, 2015

The 30 Minute Runner experiment ended after this post and never restarted.  The reason? Injuries.

One of the primary concerns I had with running workouts on only 30 minutes per day of running was the chance for injury.  Without higher mileage and long runs, I was worried that my body would not be strong enough to handle speed workouts.

This concern was validated.

When I started doing to 10-20-30 workouts, I simply did not have enough strength in my hips, hamstrings, and calves to handle the increased intensity. This led to multiple injuries and frustration.

I still think that the 10-20-30 workout can be a good way to obtain some high intensity training during a busy schedule, but it is critical to put in some base work – including runs over 30 minutes in length – prior to commencing the workouts.

So, in the end, the 30 Minute Runner experiment ended up being a failure. Unless a runner is blessed with tremendous biomechanics, I don’t see how it is possible to train for a fast 5k race on 30 minutes per day – with sufficient speed training – without getting injured.

Take a look on my new series on using the Egoscue Method to prevent the kinds of injuries that I sustained during the 30 Minute Runner Experiment.

The post Preparing the Calves for Speed Workouts appeared first on The Runner's Resource.

So my choices are to give up and go back to not running anymore, or making a serious effort to overcome the injury hurdle and get back to running injury free. I’ve chosen the latter path and have enlisted the help of a physical therapist to get me on the right track.

Postural Restoration Institute

The exercises that have been prescribed for me appear to be based on concepts from the Postural Restoration Institute. From what I can tell, Postural Restoration Institute is a approach to treating muscle imbalances in the body through a comprehensive evaluation of movement patterns. One of the focuses of the Postural Restoration Institute school of thought is to use proper breathing as a way to achieve stronger core muscles.

As I mentioned in my prior post, the main exercise for the back pain is to use the 90/90 hip lift balloon exercise. The idea of blowing up a balloon to combat back pain sounds a little crazy, but I have to say that I’ve experienced some progress.

Of course, the “progress” could all be in my head – the placebo effect – but my upper back already feels stronger and I understand the concept of trying to strengthen more core from the inside out.

As for the knee, the physical therapist prescribed the side lying adductor pull back exercise.  I could try to explain this rather complicated exercise, but it’s probably best to watch this video:

The basic idea of the exercise is to activate the adductor and glute medius muscle to assist in the stability of the femur. According to the therapist, one of the reasons for my knee pain is that my femur is basically inward due to the fact that my adductor and glute medius are not firing.

The unstable femur puts a tremendous amount of strain on the inner knee – thus the nasty and nagging “runner’s knee” pain.

Still Hoping for Hood to Coast

I apologize to all of those who have followed the blog over the last few months. It’s been pretty depressing with all of these injuries.  But it’s all worth it if someone is helped by any of my posts.  The biggest thing for me is to keep running and not give up like in the past.

I still have a goal to run in the Hood to Coast relay race at the end of August and also hope to run a tune-up 5k in July. However, I really need to get my body to state that allows me to run some solid tempos and interval workouts.  It is so hard to run a fast race without speed work.

Hopefully the techniques from Postural Restoration Institute can save the day. We will see!

The post Postural Restoration Institute – Hope For My Running Injuries? appeared first on The Runner's Resource.

I ignored the knee pain when it first started – the pain was barely noticeable. It was probably just some phantom soreness after a hard run.

I still wasn’t too concerned when I felt the pain again the next day during a run.  This time it was a bit more localized on my inner knee, but I really did not want to take a day off and disrupt my training.

About 20 minutes into the run on the third day, I realized that I had developed a legitimate case of runner’s knee. The pain was pretty intense. After the run, I had a tough time bending my knee without pain and heard the dreaded “cracking” sound when I tried bending the knee joint.

Since my first experience with runner’s knee about two months ago, I have been working hard to find a way to get over this injury hurdle and get back to pain-free running.

I happy to report that, although I’m not 100%, my knee is feeling much better.  I attribute my improvement to two things:

• Diligently completing the hip exercises from the RunnersConnect Strength Training program twice per day – especially the clam shell exercises and side-lying hip abduction exercises, and
• Speeding up my running cadence. I haven’t spoken about cadence yet on the blog, so let me give a brief explanation.

What is Cadence?

Cadence simply refers to how often a runner’s feet hit the ground.  For example, if your feet hit the ground 160 times in one minute, you have a running cadence of 160.

This number may not seem like a big deal, but a low cadence may signal that a runner is over striding and subjecting his or her lower body to increased and unnecessary impact forces.  Based on research by the famed running coach, Jack Daniels, the optimal running cadence is about 180.

In dealing with my knee pain, I discovered that I had a cadence of about 150. Although I don’t think my slow stride was the sole reason for my knee pain, the increased impact force on my lower leg from the low cadence certainly exacerbated my pain.

After discovering my low cadence, I immediately worked to increase my turnover rate and get up to the 180 number.  It was incredibly awkward at first – I was putting each foot down so fast that it felt like my shoelaces were tied together.  However, by my third and fourth run, my knee actually started to feel better.

How to Measure Cadence

The easiest way to measure cadence is to use a running watch such as the Garmin Forerunner 310xt (with a foot pod).  With a foot pod tied to your running shoes, Garmin and other running watches will give you a real time read on your specific cadence.

Although I have a Forerunner 310xt, I have not yet purchased a foot pod, so I am measuring my cadence the old fashioned way: counting my steps. Here’s how I do it:

1. Every mile or so, I glance at my watch and notice the specific time
2. For thirty seconds, I count each time my left foot hits the ground
3. I then double this number to account for my other foot (i.e. if my left foot hit the ground 45 times, my cadence for 30 seconds if 90).
4. Then double the number for both feet to get my cadence for a minute (i.e. 45 times for my left, doubled to 90 for both feet, doubled to 180 for one minute).

Again, the goal is to be at around 180 per minute.  If I am below this number, I make a conscious effort to pick my feet up faster.

That’s all there is to it.

Unfortunately, my effort to increase running cadence has not helped my trapezius pain, but I hope that a visit to a physical therapist this week will help.

The post Want to Reduce Injury Risk? Increase Your Running Cadence appeared first on The Runner's Resource.

The 30 Minute Runner 2.0 experiment has entered into a new phase. After three weeks of base training with easy mileage, I’m now ready to start added some variety to my workouts – including the progression run.

I’m still in the “introductory” running period of the Run Faster program, so these first few workouts are not meant to be overly difficult of long – however, they are important in building a foundation for more challenging workouts in the future.

The Progression Run

I ran my very first workout yesterday in the Run Faster program – a 6 mile progression run. A progression run is simply a steady run that ends with a fast pace.  For example, my workout today was a 6 mile run with the last ten minutes at a moderate pace.  The ten minutes were also run uphill to maximize strength training.

One of the cool things about the Run Faster program is that it often combines the traditional Sunday long run with these progression runs. It is a fantastic way to take advantage of the benefits of the long run while also including a mini tempo run at the end.

Combining two workouts into run is a huge help for my very busy schedule.

It is important to keep in mind, however, that concluding a long run at a faster pace is really tough.  I had averaged about 8:20 minute mile pace for the first 5 miles of the run and I ended up dropping the last ten minutes to about 7:40 pace.

Due to the fact that I ran the last ten minutes uphill, I was really feeling it in my legs and lungs.  However, it was also a lot of fun to switch pace and get my legs cranking.

It is difficult to know if I ran the ten minutes at the correct pace.  In his book, Coach Hudson does not provide specific time goals for progression runs.  Rather, he leaves it up to the runner to determine what pace feels “moderate” or “hard.”

In order to run well during the “progression” phase of the run, I definitely recommend taking the first part of the run easy.

So without further ado, here is my current training for 30 Minute Runner 2.0 as recorded by the Garmin 310XT.  I realize that many of these runs exceed 30 minutes, but I had the time to go a bit further on some of the days and took advantage of it. Not every week will be the same.  Stay tuned for a recap of the first fartlek workout later this week!

The post Getting Faster With Progression Runs – 30 Minute Runner 2.0 appeared first on The Runner's Resource.

Dead legs. Trouble breathing. Aches and pains.

Some runs are just tougher than others.

I had a really tough run yesterday.  It was frustrating because I wasn’t doing anything special – just a standard 5 mile run at an easy pace.  However, by mile 3 I felt terrible and, at the end of the run, I felt like I finished a tempo run.

Why are some runs tougher than others?

One obvious reason for a bad run is if you are attempting to run after a hard workout or race. The pounding that your body took during the race or workout could certainly affect how you feel the next day.

But this does not apply to me – I’m still in the “introductory” phase of the Run Faster program. My focus right now is just to build mileage through steady easy running.

So what could have caused me to feel like garbage on the run? I think the culprit could have been one, or a combination, of three things: (1) weather, (2) low blood sugar, and/or (3) allergies

Weather

Weather has a huge impact on training. Cold and wet weather can make running miserable and hot weather can make running very difficult – if not dangerous.

In fact, according to Runnersworld, every 10-degree increase above 55 degrees will add an extra 3 to 6 minutes for a 3:30 marathon. So if you can run a 3:30 marathon in 55 degree weather, you may only be able to muster a 3:36-3:42 marathon in 75 degree weather. That’s a significant drop.

When running in hot weather, it is absolutely critical to hydrate properly. Before a run, runners should aim to drink at least 6 to 8 ounces of fluids.

It was certainly hot on my run yesterday – about 10 to 15 degrees hotter than it has been these past few weeks – so weather certainly could have contributed to my bad run.  However, I do think that I drank plenty of fluids before the run.

Blood Sugar

One often overlooked cause for bad runs is low blood sugar.  This problem is especially prevalent in early morning runs when a runner has not had the chance to eat anything substantial beforehand.

Low blood sugar,  also known as hypoglycemia, can cause symptoms such as dizziness, sweating, and anxiety. A runner who does not fuel himself or herself before a run risks hitting the “wall” caused by low blood sugar.

When deciding the best foods to eat before a run, it is important to focus on complex carbohydrates and lean protein. Examples include bagels and peanut butter, toast and eggs, and bananas and granola.

As for my specific run yesterday, I don’t think that low blood sugar played a role in my performance.  I had eaten an apple and some cereal about three hours before the run, so my guess is that I was properly fueled.

Allergies

Another often overlooked cause of a bad run is the effect that allergies have on a runner’s respiratory system. Allergies can cause all kinds of problems for runners including sneezing, congestion, and asthma flare-ups.

Allergies can be difficult to detect and treat and your own and it may be a good idea to see a specialist if allergies are really affecting your running. Weather.com is a great resource to determine the allergy counts in your area so you can plan your runs accordingly.

I know that I have allergies and am especially affected by certain weeds and pollen. Low and behold, according to the Weather.com site, the allergy count for certain weeds is currently extremely high in my area.

So I think I have found two possible reasons for my bad run – hotter than usual weather and allergies. Both are difficult to fix because they are completely out of my control.  But having the knowledge of why my run may have been difficult at least stops me from getting down on myself and my training.

The post 3 Reasons Why Some Runs Are Tougher Than Others – 30 Minute Runner appeared first on The Runner's Resource.

Over two thousand years ago, a Greek King named Pyrrhus of Epirus and his army fought soldiers of the Roman Empire at the Italian city of Asculum.  Unlike so many others who attempted to stand up to the growing empire, Pyrrhus and his army actually won the battle.

However, the battle was extremely costly for Pyrrhus – he had lost nearly 10% of his soldiers and many of his generals.

After the battle, the Roman army was soon brought back to full strength with a new supply of recruits.  Pyrrhus’ army, on the other hand, had no new reinforcements.  While Pyrrhus enjoyed his victory on that specific day, he knew that the cost for winning the battle was too great – with his large losses, the Romans would soon defeat him and his army.

The phrase “pyrrhic victory” is now used to describe a short term victory that ends up ruining the victor.

Pyrrhic Victories in Training

Almost every runner has experienced a “phyrric victory” in his or her training.

When designing a training plan, many runners focus only on mileage volume and the time and intensity of workouts.  There is a certain excitement in running super fast workouts and being able to brag about lengthy long runs.

Unfortunately, going for the glory in a specific workout can ultimately doom a training plan. Injuries and overtraining often follow workouts or mileage amounts that were done without proper build-up.

Rather than focusing on the “epic” workouts in a training plan, runners should focus on a more important metric for judging training success: Consistency.

Consistency: The Key Ingredient to Running Success

The fact that a runner may have run an amazing 4 X mile or 6 X 800 meter workout while running 80 miles per week is irrelevant if the runner got hurt the next month and had to take two weeks off.  Similar to Pyrrhus, a runner’s decision to go “all out” on one workout when he or she is not ready is a recipe for disaster.

The true plan for running success is one based on consistency.

While all runners want to run amazing workouts, we also have to be smart about whether taking on increased intensity is appropriate for our specific fitness level – the costs of overestimated our fitness are just too great.

For example, a recent study found that an endurance athlete’s VO2Max declines about 6% after taking two weeks off from training. For a such a short period of time,  this is a significant drop off.

To avoid going backwards in your training, fight the urge to run workouts that are a drastic increase in intensity from prior sessions. Make the decision to be patient.  Learn from Pyrrhus and make sure you achieve “victory” in your ultimate goal race rather than some workout in the middle of your training plan.

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My experience of the “introductory period” of Coach Hudson’s Run Faster training plan continues. Currently, my running has only included easy runs to build mileage, a few (short) long runs, and a few sessions of hill sprints to build strength and help prevent injury.

While my training has been fairly routine during these first few weeks, a sneak peak at my upcoming training during the introductory period is very interesting. For example, next week I will run my first “progression run,” and the week after I will run my first fartlek workout.

I am surprised to see that the “base building” phase of the Run Fast plan includes these workouts at such an early stage.

Progression Runs

A progression run is simply a regular easy run that includes a section of increased pace at the end of the run.  The Run Faster program often combines progression runs with long runs – a runner goes on a usual long run, but accelerates to a faster pace for the final 20-30 minutes of the run.

Progression runs are a great way to help build a runner’s aerobic endurance without taxing the body too much.  This makes it a perfect workout to include in the introductory period of a training plan as it provides a bridge between easy base building runs and faster “threshold” workouts.

Fartlek Workouts

I’ve written about fartlek workouts extensively on The Runner’s Resource, but the way that the Run Faster program describes the fartlek was new to me.

As a brief refresher, “fartlek” is Swedish for “speed play” and refers to a workout in which a runner alternates fast a slow running. Generally a fartlek is an unstructured workout that is done on roads or trails.

I have always assumed that this workout should only be used after a runner has developed a solid training base. However, Coach Hudson uses fartleks throughout the entire course of the plan as a “specific endurance” workout.

According to Coach Hudson, fartleks are a great way to get the body accustomed to running at the specific pace of the “goal race” of a training plan – the “hard” portions of a fartlek are run at this specific pace or faster.

For example, if your goal is to run a 20 minute 5k, your goal race pace is 6:26 per mile.  Therefore, the “hard” portions of a fartlek should be run at 6:26 mile pace or faster.

Early in a training plan, the hard sessions of a fartlek are very short in duration (only about 30-45 seconds).  Again, the whole idea is to gently introduce the body to the goal race pace.

As the plan progresses, the hard sessions of the fartlek become longer (i.e. 50 seconds, 400 meters, 800 meters, 1k, etc). By gradually building your body’s tolerance for running at the goal pace, you will give yourself a great chance to achieve your goal time.

I’m excited to get into these early base building workouts and see how they impact my training and racing down the road.  It is a lot of fun to challenge my preconceived notions of what the “base building” portion of a training plan means.

The post Building A Training Base: What Workouts Should I Run? appeared first on The Runner's Resource.

The more things change the more they stay the same. Although I’m shifting to a different training plan, my running last week wasn’t all that different to my old plan – minus the 10-20-30 workouts.

Training in the “Introductory Period”

As I mentioned in my post explaining the 30 Minute Runner 2.0 plan, I am following the excellent advice in the book Run Faster by Brad Hudson and Matt Fitzgerald.  As explained in the book, quality training plans should always include  3-5 week “introductory period” of training.

During this period, the focus is on building mileage volume and strengthening the body for future speed and threshold workouts. Therefore, I ran an average of 30-35 minutes five days last week. On Monday and Thursday, I included one set of hill sprints.

The whole idea of using hill sprints as a method of injury training is still pretty foreign to me.  However, I’m going to commit to them and see if it improves my bad track record when it comes to running injuries.

On Sunday, I ran a five mile long run – long runs are something that were missing from my original plan. I think they are a key component of building aerobic endurance, strength, and reducing the chance of injury.

Status of My Runner’s Knee Injury

Speaking of injuries, I’m still working on fixing my runner’s knee.  My knee feels much better than it did a few weeks ago. The RunnersConnect strength training routines are fantastic and are helping to strengthen my weak hips, glutes, and quads.

Of course the real challenge is to commit to the strength program.  This can be really tough – especially with a busy schedule – but I am trying to include at least a few of the exercises in the RunnersConnect program after every run.

Another thing that is helping my knee is self-massage on my quad muscles.  After poking around a little, I discovered that my outer quad on my affected leg is super tight. I think the tight quad is slightly pulling my knee cap off its track, which causes pain on the inner portion of my knee.

I’ve been using a foam roller to loosen it up a bit – using the roller hurts a bit, but I think it’s working.

More Introductory Training – And Hood to Coast?

During the next few weeks, I am going to continue to build as much mileage as possible with my busy schedule and continue focusing on hill sprints at the end of some of my runs.

My hope that smart “introductory” training will provide me with a solid foundation for the speed workouts and threshold runs that will come later in the plan.

By now, you might be saying, “This all sounds great, Casey, but what are you training for?” Good question.

A few of the teammates on my old college team are pushing me to run on their Hood to Coast team in August.  If you don’t know, the 200 mile Hood to Coast race is one of the largest relay races in the world.  The course winds from Mount Hood in Oregon to the Oregon Coast.

If I run, I will be expected to run at least three legs of the relay, with distances that vary from 3 miles to 7 miles. I obviously have a ton of work to do to get into shape, but I think I will try it.  It will certainly provide me with plenty of motivation.

The first week of 30 Minute Runner 2.0 is in the books. Onward!

The post Building the Base for Hood to Coast – 30 Minute Runner 2.0 appeared first on The Runner's Resource.