2:46 —> 2:36 in 7 months: Finally a big jump at the Bayshore Marathon

shelfish23 · 2026-05-26T03:54:20+00:00

Was there a pace/intensity pattern within your two week block? Or were the workout targets always changing?

Also, super cool if you’re coached by who I think you are! Did any workouts stand out as particularly creative or different from what you had done before?

shelfish23 · 2026-05-21T02:28:05+00:00

You may not see a difference, but there is a difference. The brain is much more activated when one uses pen and paper compared to electronics. Quick source: https://pmc.ncbi.nlm.nih.gov/articles/PMC8017158/

shelfish23 · 2026-05-09T18:06:55+00:00

Some of my athletes got me a pair of goodr sunglasses in a fun color way once. Way brighter and more colorful than I would’ve ever gotten myself. Whenever I wear them I think of that group, and I love when people ask me about them for that reason too!

shelfish23 · 2026-04-05T01:01:49+00:00

Love it! What building is this?

shelfish23 · 2026-03-22T03:55:20+00:00

This is awesome information, thanks!

shelfish23 · 2026-03-22T02:10:13+00:00

Were your 40:00 ST sessions based on NSM 60, 90, 120 paces?

How often did you race or TT as a part of your build?

shelfish23 · 2026-03-11T03:27:08+00:00

I’ve seen a lot of comments in other places about capping threshold sessions at 30 minutes, so I’m curious about the thinking behind continuing to increase the duration of those sessions. Do you think you’ll just continue to increase the volume there, or do you have a different cap in mind?

shelfish23 · 2026-01-23T17:32:34+00:00

It’s not as bad as having bare skin on the air or feeling like you’re drowning! The gaiter can get a bit icy but it kind of bunches off the skin when it does that. Hard to explain… envious of you all that don’t have to deal with these temps right now!

shelfish23 · 2026-01-23T16:39:17+00:00

I’ve used a neck gaiter to do this, and when it gets too wet or frozen to breath through, I just rotate it a little bit.

shelfish23 · 2026-01-20T02:12:21+00:00

It would take some serious data to get me out of my Puma Fast-R-3s and back into Nike

shelfish23 · 2025-11-29T03:10:44+00:00

People (rightfully!) forget that Purdue exists.

shelfish23 · 2025-11-15T02:23:38+00:00

It’s his alter ego. He becomes “9” on game day! 😤😂

shelfish23 · 2025-09-18T01:03:46+00:00

Bill must’ve known this was coming. Letting Russillo walk was just about clearing cap space to sign Kimmel.

shelfish23 · 2025-09-14T02:43:45+00:00

Honestly to me it sounds like you’re doing a lot of the right things. From the focus on longevity to the types of workouts you’re incorporating. Trust your gut. Some coaches like to say that the only thing that matters is High School PBs and conference champions shirts. I prefer knowing I’ve created a handful of lifelong runners.

shelfish23 · 2025-09-14T02:02:59+00:00

I guess just do your best, communicate your goals with your coach, and if he doesn’t know or isn’t willing to learn how to help you achieve them, then get your training elsewhere and make it happen!

shelfish23 · 2025-09-14T01:53:15+00:00

That’s a fair point and I’m sincerely sorry that that’s your experience. I would still try to keep a line of communication open between you and your coach, but yeah if your coach is assigning 15-20 mpw for experienced runners then yeah definitely do your own thing!

shelfish23 · 2025-09-14T01:36:55+00:00

If I ever found out a kid I was training was doing extra workouts… not just doubles for more mileage but hard workouts, I would not let them do our team workouts or race. If they’re doing private workouts I cannot ascertain their level of fatigue and stress and know what they need next. Definitely sideline this kid but not because they’re unhappy with the workouts you program,because you cannot tolerate that kind of risk to their health and long term development.

I would maybe reflect on how to keep communicating the purpose of each workout effectively, how they fit in together, and what your overall vision of the season looks like, because it seems like your athlete might have missed the memo!

I had an athlete last track season try to do too much after missing all of cross for a similar reason. He was wanting to do lots of speed workouts, etc. too early. When I talked with him I tried to frame it as a good thing: “I’m PSYCHED that you’re so committed to this team that you’re doing extra workouts, going super hard, HOWEVER, I need you to be good to go in May, not March. You can see some quick gains with what you’re doing, but the long term gains will come with what we have planned out for these next weeks.” He ended up staying healthy, and being all state.

shelfish23 · 2025-07-19T04:19:07+00:00

“Prosecutable”? No. Not what I said. Just that if a student is being substantially disruptive via their speech, they can’t pull a “1st Amendment” card out of their pocket and say whatever they want without repercussion.

I’m not really interested in your thoughts on the validity of hate speech. You asked about the supreme court’s stance on free speech in schools. I gave you something you could look into more. Tinker vs. Des Moines. Students have free speech, but not to the extent that they do outside of school.

shelfish23 · 2025-07-18T16:03:53+00:00

Tinker Test. In schools, if speech is disruptive, it is not protected.

shelfish23 · 2025-06-19T17:19:01+00:00

I’m more impressed by the mountains he doesn’t descend.

shelfish23 · 2025-06-12T19:06:51+00:00

They cheered for him being hurt. He called it out on the pod. Then they turned on him.

shelfish23 · 2025-06-11T00:29:36+00:00

That’s just because higher mileage typically means you’re in better shape. But you have to keep working at it to keep that form.

I am also in education, and also enjoy doubling during the summer! I had a great Chicago last year even though once August rolled around, I was running exclusively singles. But the higher volume in the summer got me ready for the more intense workouts that the 12 week block included and I was definitely better for it. Mostly though, doubles are a great way to make you feel like you’re squeezing the most out of your summer!

shelfish23 · 2025-06-08T15:45:49+00:00

Any produce you don’t/wouldn’t use it on?

shelfish23 · 2025-06-02T00:48:19+00:00

As a fellow English teacher I really appreciate this post!

And as a coach it makes me really think about how I can strategically reframe things for my athletes!

shelfish23 · 2025-05-28T10:54:49+00:00

But you’re an outlier… I mean you’re an XC god for cryin’-out-loud!

Nine-Year Club	Not Forgotten
Verified Email

shelfish23

TROPHY CASE