Carbohydrates for Marathoners

by Ben Connelly Even many non-runners have heard about the importance of eating carbohydrates during marathon training. But with many conflicting theories of nutrition, even seasoned veterans can feel confused. I hope to clear up some misconceptions today.  Glycogen and Tapering: Marathon runners are commonly advised to increase ... More

 The Long Run Part 2: M pace workouts

by Ben Connelly In a previous post, I mentioned that I planned to devote a post to a specific type of long run: the M pace long run. M pace runs figure heavily in marathon training plans based on Jack Daniels’s Running Formula(1). M pace simply means marathon race pace.  While runs at marathon race pace can benefit any runner, even ... More

Tempo Workouts: A Marathon Training Staple

By Ben Connelly Tempo training (meaning workouts run at lactate threshold) is one of the most valuable variables you can include in your marathon preparations. Many beginners underestimate the importance of tempo workouts, which will improve their lactate threshold. Lactate threshold is the pace at which lactate begins to build up in ... More

The Lone Runner Series: How to Balance Training with Summer Vacation

How to Balance Training with Summer Vacation Ben Connelly   With summer here and a majority of Americans vaccinated, vacation travel is already beginning to boom across the country. Many people are ready to take the summer vacation they postponed last year. If your family plans to travel this summer, you may have questions about ... More

The Lone Runner Series: Downhill Training for Marathon Runners

Downhill Training for Marathon Runners by Ben Connelly   If you plan to run a marathon with any serious downhill sections, you need to practice running downhill during your training. Runners training for San Francisco, or Boston, should run fast downhill workouts. The goal of downhill training is twofold. Condition your legs ... More

The Lone Runner Series: Hill Training for Marathon Runners

Hill Training for Marathon Runners By Ben Connelly Hill workouts should have a role in training for any race, even track events. But they should play an even larger role in preparing for a hilly marathon, especially the San Francisco Marathon. Hill training does not mean hilly easy runs or long runs with hills. By all means, run hilly ... More

The Lone Runner Series: Interval Training for Marathon Runners

Interval Training for Marathon Runners by Ben Connelly In a previous post, I introduced the topic of speedwork for marathon runners. I explained that, contrary to common belief, marathoners should not run all their runs at an easy pace. Beginners focused solely on completing the marathon can get away with skipping speedwork (although ... More

The Lone Runner Blog Series: Even Marathoners Need Speedwork

Even Marathoners Need Speedwork by Ben Connelly In this article, I’d like to introduce a topic I plan to explore over multiple articles. Today, I will explain why even runners training for marathons should run fast workouts. In later articles, I will provide specific workout suggestions and go deeper into the science behind them. M... More

The Lone Runner Series: Pacing a Virtual Marathon

Pacing a Virtual Marathon by Ben Connelly I wanted to follow up last week’s interview with my friend Jordan about his virtual marathon, with my own thoughts about the race. This week, I want to talk more generally and give some advice, both to racers, and to their friends who will be pacing and supporting them. Background: My ... More

The Lone Runner Series: Now Is the Perfect Time to Start Training for a Marathon

Now Is the Perfect Time to Start Training for a Marathon by Ben Connelly Some people may feel hesitant about returning to training, but actually this is the perfect time to start training for a marathon. The United States just passed a milestone: 50% of all adults have received at least the first dose a COVID-19 vaccine.[1] We can see the ... More