Chipping away, run by time and caffeine micro-dosing

This weekend Ugandan runner Jacob Kiplimo ran a blistering 4:19 pace at the Barcelona half marathon finishing the race in 56:42, 48 seconds faster than the previous men's world record mark. 

I ran the numbers on the mile splits three times because it feels like a joke, both on us everyday runners and on numbers really. 13.1 miles that fast just feels a deep fake. 

In 1967 the men's half marathon record was just over 1:03. Twenty-six years later, in 1993, the record dipped under one hour for the first time. Twenty-six years of people chipping away, at THREE MINUTES! And the sub-57? We are looking at fifty-eight years to take off those six minutes. 

All of this is to say, hang in there. Believe. Keep working at it. Double down in your belief. Keep learning. Believe a little more. Buy the news shoes, eat the carbs and run the runs. And of course, get as strong as you can. 

Need to start on strength training but unsure how? I KNOW! Join me for Strength Training for Runners on Wednesday nights.

SHOULD YOU RUN BY MILES OR TIME?
I plan all my athlete's training by time. One reason is an athlete can pick a run that is eight miles and three hours on steep stuff, or eight miles can take under 90 minutes on the road. A three-hour run is often not what I am asking, especially on a weekday, so giving time and effort makes it so athletes can let mileage fall where it will. "When you run for time, you avoid the pressure to hit a certain pace and distance, allowing you to execute the workout’s intended purpose." 

SLEEP DEPRIVATION SCIENCE
If you are prepping for a long run this summer, like a big FKT, a mountain 100 miler or a 200+ miler, check this out. A small study points to use of "small, controlled caffeine hits (2mg/kg) every 3 hours through a sleepless night" to improve endurance performance. Other non-caffeinated tips offered as well! 
 
THESE PHOTOS!
These are the most incredible photos of women in Afghanistan, who have been banned from playing sports, modeling with their sports gear.  If you are moved by these photos or the thought of women being banned from a sporting life altogether, Free to Run is an organization doing work to change things. 
GOOGLE?
This week I have seen the following auto populate searches and I have so many questions. 

• Is there a rule against attaching a helium balloon to yourself while running?
• Is running a verb?
• How fast is a two-hour half marathon? 
• Running is what you do best?