Introducing the 80/20 Workout Library

Unless you’ve been hermetically siloed within the endurance space for as long as you’ve been exercising, you’ve probably heard of muscle confusion. Popular in the vanity-oriented fitness realm, muscle confusion is the idea that muscles undergo the greatest adaptation...

Should You Train Your DNA or Train for Your Event?

We live in a highly individualistic society, a situation that has both pluses and minuses. On the plus side, our children tend to grow up with a sense of freedom to choose their own path in life. On the minus side, a growing percentage of us are burdened by feelings...

Seiler’s Hierarchy of Endurance Training Needs

If I could clone myself a few times for the sake of taking different paths in life, I would definitely dedicate one of my clones to the pursuit of sports science. This being impossible with current technology, I choose instead to live vicariously through the...

Understanding the Difference Between Rest and Recovery

Recently I received an email message from an athlete who is following one of my online training plans. In it, he asked, “Why do you only have one day off every three weeks?” Although I did not ask the athlete why he asked this question, my assumption was that he was...

Heart Rate Training is Dead, Long Live Heart Rate Training!

I remember my first heart rate monitor. A Polar S720i. It used infrared to download data. Infrared! The first time I wore it, it felt like magic. The device was a key to unlock secrets about my body I could have never observed before. I wore it when I exercised, I...

Low-Carb? Nope. Low-Fat? Nope. High-Quality? Yep.

American diet culture has been macronutrient-obsessed for decades, and I’ve been exasperated by this obsession since I first started paying attention to it in the late 1990s. During this period, efforts to identify the “best” diet and the “right” way to eat have been...

Why You Shouldn’t Choose a Training Plan Based on a Time Goal

If you’re like many other endurance athletes, you have probably followed a readymade training plan at one time or another. Perhaps you found it in a book, or maybe you purchased it online from a website such as Final Surge or TrainingPeaks. If so, then you know that...

Did You Get Enough to Eat?

Eating too much is a widespread problem in America. That’s why more than 70 percent of men and women over the age of 20 are overweight or obese. And while there are plenty of clowns running around blaming individual nutrients or food types for these numbers, the...

The Joy and Utility of Multi-Pace Workouts

Most runners target a single intensity in all of their workouts. Either it’s an easy run or long run at a slow and steady pace or a tempo run with an effort at lactate threshold intensity sandwiched between a warm-up and a cool-down or an interval session featuring a...

Decision Theory and Racing Weight

Regular readers of this blog are probably sick and tired of hearing me yammer on and on about the differences between professional and recreational endurance athletes. But that’s my shtick. I’m all about helping recreational athletes improve by doing things more like...

It’s Only Pain

During the 13 weeks I spent training with the NAZ Elite professional running team in Flagstaff last summer, I did a few workouts with Sarah Crouch, not a member of the team but an accomplished pro with a 2:32 marathon on her resume. During a couple of these sessions,...

Why Attention to Detail Is the Enemy of Healthy Eating

As a sports nutritionist, I observe the diets of lots of endurance athletes. After more than a decade of doing so, I can say that perhaps the most important pattern I’ve noticed is that athletes whose diet is consistently working for them (i.e., delivering the results...