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Achilles Tendinopathy Rehab You Can Do at Home: The Alfredson Protocol Explained
A step-by-step guide to the classic Alfredson eccentric heel-drop protocol for chronic Achilles tendon pain. Simple, accessible, evidence-based.
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Durability in Endurance Exercise – My Recertification
I just got recertified as a UESCA Ultrarunning Coach. As part of the recertification process, I wrote and submitted a paper about durability. I’ve long considered durability a crucial element of trail running. As a coach, I apply training approaches such as multi-day camps and specialized workouts to help my…
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Why We Don’t Use Heart Rate Zones to Prescribe Training Intensity
Wearables have made heart rate data ubiquitous and conveniently translate it into predefined training zones. But there is a problem: heart rate zones generated by popular platforms are based on population-level estimates rather than individual physiology, and they quickly become outdated. In this article, I explain why I rarely prescribe…
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Poles: Are They Worth the Hype for Ultras?
Vert is your guide—when it comes to running poles. It’s all about the elevation profile and terrain. On rugged steep climbs, they’re your power boosters, helping you go faster. On technical descents, they become your shock absorbers and stability guardians, reducing impact and boosting confidence. But choose wisely: on flat,…
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At 50 and Flying: Nee’s Mozart Ultra Success Story
At 50, Sutinee Rasp (Nee) is proving that age is definitely no barrier! This post takes you behind the scenes of her journey to success in the 92 km Mozart Ultra trail race in Salzburg, Austria. Balancing full-time work with focused training, Nee followed a plan tailored to her fitness…
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Final Prep for the Mozart Ultra: 12-Hour Hill Repeat Competition
We strategically chose a brutal 12-hour hill repeat challenge as a final preparation and readiness test. Our goal was to validate the runner’s training and mimic the conditions of the Mozart Ultra, the target race. It worked! The training clearly paid off, providing the runner with a solid boost in…
