Long Slow Distance is one of the keys to running fast!

September 2016 seems like such a long time ago. It was a time of last year I was struggling with some injuries getting towards the end of my 1st year of running 1000 miles in a year. I was at about 800 miles for the year and in my mind I was aerobically quite fit. Looking back and making comparisons with this year shows that wasn’t quite the case.
To give you an example of what I pulled out 2 runs from Sep 2016 & compared them with 2 similar runs now in Sep 2017.

Sep 2016 :
4.6 miles – 8:14 pace – HR 161
3.2 miles – 8:46 pace – HR 164

Sep 2017 :
10 miles – 7:35 pace – HR 158
3 miles – 7:54 pace – HR 140


long slow distance

There are 3 clear as day changes from 2016 to 2017.

A: Im managing to do a lot more mileage & this 10 mile run was part of 3 days of back to back 10 milers.
B: My pace has drastically improved.
C: My HR is way down on average. Even a super fast 10 mile run couldn’t match the HR of a 4 mile run from the previous year.

Tips on how to finish your first ultra marathon.

So why am I telling you this?

A: I love this new platform Strava has provided where we are encouraged to talk about fitness & sports & there is no place for silly hatred & politics.
B: Some of you may of wondered how come Jason is running so far & so much quicker than he was last year?

Im here to shed some light on the topic & hopefully it helps one or two of you achieve YOUR goals.

1: I looked at my diet & found i was eating far to much carbs & sugars. I started slowly changing over to a LCHF ( low carb high fat ) way of living. Its not a diet because diets end. Its a way of life, encouraging your spouse & children to live the same way. Many carbs these days like corn, flour, soy, wheat etc are toxic for the body & should be severely limited. Yes, on occasion i still eat pizza, a burger ( with the bun ) or some yummy home made pasta. You only live once so go on, LIVE.

This change in eating habits has increased my energy levels and concentration. No longer do I have the late afternoon crash & I recover from heavy workouts far far faster. ( eg. I ran 32 miles – 8 hours on Sunday ) & 3 days later I run a sub 8 minute 3 mile easy recovery run…On top of that this year I’ve read about 8 or 9 books. Considering in my adult life ( 20 odd years ) I’ve read a total of 1 book i credit this 100% to my change in diet and increased concentration levels.

2: LSD – Also known as Long Slow Distance. LSD will increase your aerobic abilities. This is where all the big gains are made. Increasing your aerobic base is whats going to allow you to run longer and longer & when you increase your efficiency & form you will be able to run faster as well. LSD comes in a few different forms. The Maffetone system of subtracting your age from 180 will give you a goal HR to run at for your long runs. Jack Daniels marathon training used a measure of V02 Max to give you slower running paces for long runs. These are 2 common methods & will have similar paces for you to run at.

Link to my favorite trail in N. Texas Isle Du Bois.

Essentially I spent the entire hot summer running LSD. You may of even seen me doing 3,4 or 5 hour trail runs really really slowly. This allowed my aerobic base to be built nice and solid. I now have a resting HR rate of around 50.

3: Efficiency – To be an efficient runner you need to run with good form. Good form will allow you to run faster with less effort manifesting itself in a lower HR. I spent a lot of the summer doing 1-5 mile runs focussing on foot strike, forward lean etc which all allows me to run just that little bit faster. I also did things like strength work in the gym doing lunges, squats, jump rope & even the occasional social media inspired plank competition.

Efficiency can also be taught / learned at a track. Speed work / speed drills also teach good form. Any time you run faster than normal your body is forced to have good efficiency.

If you struggle to run quickly chances are its your form to blame along with your aerobic fitness.

R2R2R by Ed Swann ( including blisters )

Just now rolling into Starbucks to grab some coffee for the trip down the hill to Phoenix and home this evening. The Canyon was brutally hot as expected this week and it no doubt kept the crowds down. Continue reading “R2R2R by Ed Swann ( including blisters )”

R2R2R by George L Hammar IV ( At Night )

Hello everyone, this is a few days late, but I completed the Grand Canyon R2R2R run two days ago! The trails were traversable and all water stations were fully operational. Here is a brief description of the run/ power hike… Continue reading “R2R2R by George L Hammar IV ( At Night )”

A middle of the pack runners guide to running an Ultra Marathon

Hi, my name is Jason. Im 40 & I love to run. Ive never won a race! In fact I’m pretty sure I’ve never even podium’d. I have however finished every race, fun run, stupid idea run I’ve ever attempted. I’ve dabbled in triathlon and had similar stats there. never the worst but also never the best. Im like upper middle class I would say. Im better than many but not good enough to be noticed. This is my how to guide on running an Ultra Marathon

Continue reading “A middle of the pack runners guide to running an Ultra Marathon”

Post Run Recovery ( video )


To download the GoGo Juice Recovery drink just click here

Call To Action:

1: What Recovery devices did I miss?

2: What have you found works for you?

Please let us know below, we’d love to here your input.

Thx, Jason

3 Day A Week Run Training Plan

Not many people know about the 3 day a week Run Training Plan. In fact I only stumbled upon it in the last year or so. The majority of training plans will recommend you run upwards of 4 or 5 days a week but some peoples bodies ( like mine ) initially just couldn’t handle it. In fact even at present where I’m running 30 miles a week I still try and get those miles accomplished in only 3 runs.

The Why & How?

One of my biggest issues was always struggling to recover from my running. Even on short run days ( 3 miles ) I would wake up the next morning with sore feet, tight hammies and aching calf muscles.

It was only when I started adding 1-2 strength sessions ( particularly calves ) a week that the next days recovery seemed a little easier. Click Here. to see what workouts helped me relieve pain and muscle soreness.

sore calf muscles

Here is a look at my basic 3 day a week running plan.

3 day a week running phase 1 (1)

Whilst this plan focusses on Tuesday, Thursday & a weekend run it could easily be done on different days. For example your long run could be on a Friday, then your other 2 shorter runs could be Monday & Wednesday. The schedule is very flexible and you can work it any way you please.

Rest Days

The important part of this plan like most plans is Rest Days. Initially rest days are when you take the day off completely. They could be synchronized with visits to a massage therapist, visits to your local cryo facility or chiropractor. they are just that, days off. Just get the 3 runs in and start seeing how your body is feeling on these days.

Cross Training

Once you’re comfortable with the 3 run days in the week you can start looking to add in some cross training. Cross training is a great way to add to your endurance without risking adding more running to your schedule. I personally like to get on my Mountain Bike or even an indoor spin bike. These are great ways to increase your fitness without risking injury. There are  a million other types of cross training you could do. From swimming, to surfing, rock climbing, triathlon etc etc.

Strength Training

I personally detest weight lifting. Standing in the gym for an hour lifting weights is like watching paint dry or grass grow. There are tons and tons of great strength training routines you can do that wont seem like “weight lifting” even though its a big part of it.

It wasn’t until I came to the realization that at 40 years old I was going to have to do strength work if I wanted to carry on running. You see the issue is this. Running doesn’t actually make you any stronger. In fact running breaks down muscle rather than building it up. Have you even seen a bulky professional runner? Nope, they’re small and skinny. Yes running can be used to burn fat BUT it cant be used to build strength. The Strength work is done in the gym so that the muscles don’t break down & result in injuries.

Closing remarks

If you’ve been running for a while now OR you’re new to the sport & you regularly pick up injuries or niggles perhaps its time for you to start looking into the 3 day a week running plan. Ive been using it with huge success now for going on 2 years. I am running close to 30 miles a week using this plan. The key to success though hasn’t been the running. Its been the cross training & strength work. You’ve got to figure out how you can try fit in a workout into as many days in the week as possible. I know life can be tough sometimes but carving out just 30 minutes a day for a workout will make the world of difference for you. Because you know, you really are worth. ( like that cheesy Revlon commercial )

It doesn’t matter whether you’re training for a 5K or a 50K you can use the 3 day a week run Training Plan to not only accomplish your goals but you can crush them. No I don’t think you could win any races on this plan BUT if your end goal is fitness, weight loss or the off PR I know for a fact it can be done.

I wish you the best of luck with all your endeavors & would love your feedback on this article. I’d also like to hear from you what your goals are. please comment & list them below in the comments. Keep running.


Bonnie Wenk Park Texas

Bonnie Wenk FRC June Virtual TT

Sometimes you have to make your local parks a little more fun. Thanks to Strava you can turn any boring old friendly local city park trail into the Indianapolis Speedway or Monaco GP circuit. Yip you guessed it the Frisco Running Club Time Trials are back. In the June 2017 edition we are visiting the quiet little city of McKinney Texas. Just next to ever expanding Frisco.

What Frisco Running Club is trying to achieve is to bring all forms of runners from social runners, competitive runners & even triathletes into one circle where they can all have some fun and see who can push themselves to the limits. Their race system is even age graded to the old timers can compete against the young bucks which kinda works like a handicap system.

To View the Age Grade Calculator & get your Age Grade Ranking Click here.

Here is the video explaining to you the full route. please watch so you don’t get lost or start your GPS in the wrong place.

Here are the details of my run & 1st attempt at the distance. Please note you have till June 20th to complete the route. Runners who come in after the 20th will not be eligible for prizes.

Here is the current leaderboard. Check back often for updates as this list will update as more people attempt it.

To see more information on other North Texas Trails check out this link.

Watch a video on the how to do a fitness test at your local track & head back monthly to track your fitness.


Please share this post with your friends who you think might be interested in running this route & logging their fastest time.

Campion Trail – Las Colinas

Saturday June 10th 2017 we were invited along with some friends to go down to Las Colinas and have a little “Stay-Cation” with the Four Seasons Resort & Golf Club for the night. They were showing their house they’re selling & needed to get out of the house for the weekend. We decided to tag along. Continue reading “Campion Trail – Las Colinas”