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Good morning. A look at yesterday's Boston Marathon winner's training, how to reverse engineer your summer prep for camp, and why interval training is about precise dosing not accumulating fatigue. Let's get into it...
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🏃 Boston Marathon Winner Runs 150 Miles Per Week With Plenty of Slow Miles
John Korir won the Boston Marathon in 2:01:52 (4:39 per mile), breaking the course record. We took a look at his training — he does his easy runs at a 9+ minute mile pace, slower than your average jogger. He logs 150+ miles per week. The speed work is strategic and limited so he's fresh when it's time to ramp up intensity. The reminder: easy training lets you build volume without overtraining or risking injury. High mileage works when most of it isn't hard. Read More
⏱️ Interval Training Is Precise Dosing, Not Random Suffering
Corey Twine explains that interval training is not about accumulating fatigue — it's about accumulating time at a target physiological intensity. In resistance training, we dose mechanical tension and total work. In interval training, we dose cumulative exposure to the intensity that sends the adaptation signal. The intermittent structure allows greater time to be accumulated at the desired work rate than continuous exercise would allow.
When coaches arbitrarily chop up work and rest without understanding the physiology, they may be prescribing a different workout altogether. Good interval training is precise dosing. Read More
📈 Reverse Engineering Camp: How to Build Summer Training That Ends Where Camp Begins
Nick DiMarco explains how to reverse engineer summer training to prepare for camp. Camp is three to four weeks of the highest practice volume athletes will see all year — the NCAA jump from 8 hours to 20 hours is a built-in load spike you cannot prevent.
DiMarco uses GPS data from Week 1 of last year's camp to identify the endpoint: 1,692 player load, 1,635 high output yards, and 628 sprint yards per wide receiver. Then he builds backward across eight weeks, adding roughly 7-10% each week. Week 7 peaks at those camp-level numbers. Week 8 tapers down 15% to clear fatigue without losing chronic load. By the time camp starts, athletes have already lived that rhythm for seven days. The goal isn't to survive camp — it's to arrive prepared for it. Read More
🏋️♀️ Using Foam Rollers Strategically During Workouts
A recent simplifaster article by Will Anger breaks down how to use intra-workout foam rolling to maintain movement quality and force output. Quick 10-12 second rolls between sets or reps work as "tissue resets" that suppress emerging stiffness without disrupting flow.
The science: foam rolling modulates neural tone, improves tissue hydration, and increases short-term range of motion without decreasing muscle activation. Timing matters: 20-30 seconds during warm-ups paired with dynamic drills, 10-12 seconds between sets paired with patterning movements, and 60+ seconds during cool-down for recovery. Foam rolling doesn't permanently fix anything — it enhances readiness and allows athletes to train with better mechanics. Read More
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