Determining fatigue and state of readiness has long been a holy grail for endurance coaches. Accurately gauging these aspects would allow athletes to push harder when they are more ready and back off when they are more fatigued. Among the dizzying array of scores and assessments out there, Heart Rate Variability is one that seems …
This past week I completed my 44th trip around the sun. As usual, I ran my age in miles, which becomes more of an ordeal with each passing year. It also gives me a lot of time to think about what categorically has worked with athletes over 2-plus decades as a professional coach. Below are …
Old man winter is here, meaning it’s time for colds, flu, and generic ‘bugs’ to knock athletes down. Days off come from illness, injury, or one of life’s myriad of curveballs. Regardless, at some point you will miss a meticulously thought out training day. Most missed training sessions can be chalked up in the ‘no …
With much fanfare, the 2023 Western States lottery was held last weekend. For the few hundred athletes who now have entries, and those near the top of the wait list, the training countdown clock has started. Several CTS Coaches and I have extensive experience with Western States, including 10-time finisher Andy Jones-Wilkins. Each year, the …
When I first met my wife she was training for her very first half marathon. Like many before her and countless since, she had picked up a book from preeminent marathoner and author Jeff Galloway and organized her training around programs in the book. Galloway’s methods center around two principles: weekly progressive overload and a …
I recently earned my third finish in the notorious Hardrock 100. The high-altitude race is notorious because it features an average elevation of over 11,000 feet and includes more than 32,000 feet of climbing and descending. Every race is a learning experience. This time around, Hardrock delivered a lesson on the value of downhill run …
For many athletes, tapering for ultrarunning can be a double-edged sword. On the one hand runners are happy about the reduced training load. On the other, they are sometimes anxious or distressed by the reduction in training volume. Athletes have two primary fears during their taper: detraining and missing out on time they could use …
Running can be hard on an athlete’s feet and blisters can happen to novice and experienced runners. Many runners rightfully focus on their footwear and making sure they have the right traction and support. However, it is also important to consider how your feet move in the shoes, the surface you’ll be running on, and …
For years I have wanted a fantasy football-style league for trail and ultrarunning (come on, you know you want one too). It would be fun, good for the sport, akin to the annual iRunFar Western States prediction contest that draws international acclaim and fun banter all at the same time. Along these lines I’ve used …
By Jason Koop, Head Coach of CTS Ultrarunning The scene at the Twin Lakes aid station during the Leadville Trail 100 is interesting. The small town serves as the aid station at Mile 40 (outbound) and again at Mile 60 (inbound). It’s equal parts haven for tired athletes and late night rager for the crews. …