I send out a newsletter every few weeks with updates about my training and racing, interesting articles I've read, useful podcasts I've listened to, and friends and followers results. It's a easy-to-digest snapshot with some current news and some education resources.

If you're interested in receiving the newsletter via email, you can sign up here.

The latest edition of the newsletter is coped below for you to get a feel for what it's about. You can also find previous editions at the links below:

Email Newsletter #17: 17/01/2021

In this first newsletter of 2021 I've included some resources to start setting the tone for your running this year. There's some information around setting an aerobic training pace and also some great guidance from an article on structuring intervals. In addition, if there's a chance for training camps during the year and you're planning to go to altitude then the Scientific Triathlon will help you plan that trip.

In my training I've been gradually building up the winter miles. I decided to start off at a low base of training and gradually build up at a rate I can easily adapt to. My goal this year is to be in the best shape that I can and to enjoy my training. I'm hoping that my races take place as scheduled, but I'm not counting on that and instead I'm working on being the best I can be. If the races take place then I'll be ready to run. You can read more details about the last ten weeks of my training on my blog.

Articles online

This article from Training4Endurance on intervals provides an excellent explanation of all the variables and components that make up an interval training session. Along with details on how to structure and design interval sessions for different training goals, there are multiple different examples of sessions for both cycling and running. I enjoy reading articles like this as they provide a reminder of how and why certain training protocols work as well as providing a few new sessions to try.

I've been experimenting with finding my aerobic threshold using HRV Logger (you can read more about this in the link to my blog that I shared above). An invaluable resource that explains how to design an appropriate testing protocol and how to interpret that data has been Bruce Rogers' FAQ on DFA1a and exercise intensity. If this is a topic that interests you, then I would highly recommend reading that post and digging through the other archives from Bruce to learn more.


I listened to the first Science of Ultra podcast of 2021 which is about the most useful pace. This is the first in a series of podcasts in which the topics will cover all the fundamentals that we need to know to prepare for an ultramarathon. I'm looking forward to following the whole series. In this episode the topic is about an easy pace and how to know just what this pace is. Combining advice from all the top coaches and from research, the podcast arrives at a practical recommendation that we can all implement: "most of your running should be at a comfortable or moderate effort. When in doubt err toward easy rather than hard. Heart rate no more than 80% of maximum can be the upper limit for most people, most of the time. When in doubt err toward 70%."

Episode 258 of Scientific Triathlon with Grégoire Millet is a comprehensive overview of the benefits of altitude training. I learnt a lot about the physiological responses to altitude and also the practical steps that need to be taken to effectively implement altitude training. In particular, I took note of how many times and how clearly prof. Millet explained a benefit or adaptation due to altitude training would occur "if everything is done right". It is important to make sure that all the right protocols are in place to achieve the benefits of altitude training and this podcast was a good way to learn what those are.

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