tips4running_Quarterly Running Tough

Summer 2009

Running Tough

tips4running has one focus. I want help you keep running. Whether you are a beginner, a seasoned veteran, or a former runner who is on the comeback trail, I hope the tips you find here will help you stay motivated. So, run to stay in shape. Run to get ready for your big race. Run for fun. No matter your reasons, wants to help you get out that door.

Support t4r

tips4running is almost nine months old. I keep adding content, but I still have more ideas than time. The work is sometimes discouraging because I don’t receive much feedback, but I have been getting many more visitors recently. Keep me on track by supporting t4r.

You can help t4r by doing what you would normally do, use my site. Information sites like tips4running make money if you click on a link either through Google Ads, or with the stores I am affiliated with. I am currently affiliated with because you can compare prices on almost any item you’d ever want to buy. Also, I use to decorate the site with great running pictures. You can also look at my running book recommendations from Barnes &

So please compare prices of running shoes or clothes, check out the pictures or books, and check any Google Ads that interest you through my site. An informational site like t4r makes money when you look at these ads. Eventually, I hope to generate enough money to add videos, have t4r apparal for sale, and much more to

My brother always used this saying, “If you can’t be an athlete, be an athletic supporter.” He just wanted to say the words athletic supporter (you know – a jock strap). I bet that joke didn’t go over too well. Anyways, thanks for your continued support 😉

tips4running Newest Pages – Running Workouts

The section most recently added to t4r is Running Workouts. I always describe a workout in the ezine, but I thought I could cover some of the more basic workout types and post them on the site. Here are the workouts that I have added.

1. 4×400 meter with progressively less recovery. This workout comes from my Collegiate Coach, John Zupanc. Between each 400 meter interval you get less rest. Three minutes after the first, two after the second, and one after the third. It gets really tough holding onto your pace on that last 400.

2. 300 meters hard 100 meters easy. A workout that can be altered for anything to 1 mile up to a 5k. It works best on a 400 meter track where you run just faster than your goal pace for 300 meters, and then slowly jog the final 100 meters. I typically did this when training for the 3200 meter run in high school.

3. The Long Run. A very important part of many runners routines. It helps give you that great endurance base, especially if you are training for races from 10k up to a marathon. Check this page for great tips to make your long runs more enjoyable.

4. The Tempo Run. Another classic workout. It is great workout if you are training for anything from a 5k up to the marathon. It is basically a faster distance run. The key is to find the right pace for you, and hold onto that for an extended period of time.

5. The Fartlek or “Speed Play” Workout. I just finished a workout like this a few days ago. I love it because it mixes speed into a continuous run. You basically run a distance run, but add some minutes of time in there where you run at a quicker pace.

6. The Hill Run. Frank Shorter said a very famous and true quote that describes why you should run hills. “Hills are speed work in disguise.” Learn how to attack the hills so you get the most out of a hill workout.

7. The Hill Extension Run. This workout requires you to run a hill that levels out on the top. You run up the hill steady, and then pick up the pace when you reach the summit.

8. The Progressive Run. A tough workout where you start much slower than race pace. Each mile though of your run, you pick up the pace until you reach the last mile which is at or faster than your desired race pace.

Running Story – Running Tough

*Before you start this story, you should know that I use the t4r ezine to be more descriptive. On the website, I attempt to be quick and concise. Here, I can elaborate on my running experiences. I hope you don’t mind*

One of the things I try to explain to my high school cross country team is that you have to be tough in order to continually improve at running. You have to be tough not only in workouts with your teammates, but also against your other teams in a race. I learned a lot of tough lessons from watching and running with my brother Steve. Here are a few of the more memorable and funny things he did.

Steve went out for cross country as a freshman. When he first joined he hated it. He ran probably much too hard from the start and was extremely sore the first week. He wanted to quit, but my dad convinced him to stick it out until the first race. Well, he ended up winning his first race against other Freshmen at a little dual meet. He still wanted to quit, but decided to see what he could do at the next weeks meet which was a larger invite. He won that Freshmen race too, and was hooked.

I was a year younger than my brother, so when I came out for the team, I had one goal, beat him! I wasn’t able to my Freshman year, but come Sophomore year I was ready. On the third race of the season, my brother had an off day, and I ran one of the best races of my life and beat him by a few seconds. I was positively glowing afterward. My brother walked by me in the finish chute and said, “That will never happen again.” Unfortunately for me, he was right.

During Steve’s Senior year, which was my Junior year, we had a great cross country team. My brother was the captain and he ran with such aggression. I tried to hang off of him during races for as long as I could. I saw some hilarious things in this position.

One race, there was this little guy from West Allis Hale named Tim Drankus. My brother was running side by side with him during the middle of a cross country race. The course cut through the middle of the woods in one part, and during this section, Drankus started elbowing my brother for position. The trail was tight, but my brother wouldn’t budge. Finally Steve tired of his elbow jabs and shoved him right into the trees. I laughed as I ran past poor Tim Drankus who was trying to battle his way out of the underbrush and back onto the course.

Before the Laser Relays, which is a huge cross country invitational, there was a downpour. Standing water was all over the course. Once again, I was trailing Steve during the first mile of the race. A runner next to Steve inadvertently splashed Steve when running through a puddle. Steve, of course, thought it was intentional so he started running in a shallow water filled ditch that ran parallel with the course. With every stride Steve kicked water at the runner who splashed him. I’m pretty sure he was disqualified from the race for that one.

My final story involves running at the State meet for cross country. The start was incredibly crowded. The gun goes off and 16 teams along with at least 30 individual qualifiers race like mad towards the first turn which is only 200 meters ahead. Our coach advised us to go out slow so we wouldn’t get crushed going around the quick right turn. My brother had an even better idea. We went out slow, but then Steve steered us over towards the edge of the turn. Most runners didn’t get right next to the edge of the turn until the flags. My brother ran straight at the flag and bulldozed his way past anyone who was getting too close to him. We followed the clearing he made. After a half mile the field started to disperse so he didn’t have to ram anyone else. His leadership as a human plow sure helped me and the rest of the team save our energy for the remainder of the race. We were ranked 10th out of the 16 team there, but we finished 2nd. I don’t think we would have been even close to 2nd without my brother’s toughness.

Running Workout – Run to Water

What does that mean, run to water? It’s where make up a route that ends by a body of water. Once you are there, take your shoes and socks off, and jump in! Summer Running can get hot and annoying if you don’t spice it up.

Here is an example of how I set up a run to water. The first thing I do is get someone to pick me up from where I am running too. A run to water isn’t an out and back. The only way it isn’t is if you live on a lake or right by the ocean. I guess if you have a pool, you could do a regular run and hop right in after you are finished.

Now that you have a ride ready, pick a challenging route. Pike Lake has a nice beach and is about six miles from my house. This is a perfect distance for my fitness level. I tell my ride how long it will take me to get there, and off I go.

Some other ways I run to water is I will call friend I know that live nearby and ask them to set up their sprinklers. Then, I run by their house and get a brief refreshing shower on my run. If I can’t set up this, or I can’t get a ride from the water, I set up the kiddie pool at my house. I’ll run my workout, and then sit right in the kiddie pool. My kids absolutely love this. They laugh and dump water all over me when I arrive back home. A Run to Water is a fantastic way to have fun with your summer running.

The Future of t4r

1. The Track Pages – Running the 400, 800, Mile (or 1500-1600), the Steeplechase, 5k and 10k.
2. More Running Interviews.
3. Running Interviews with Audio!

Work Advancing…
1. Running Recipes Pages– Night before a race, and Race Day Foods.
2. Seasonal Running Tips.

Early Planning Stages (Don’t expect these for a long time)…
1. A team for Relay for Life (The race my team will run in is next summer) along with video and audio clips of our teams progress as we train for the race.
2. A new look and feel for the website along with a cool design for the t4r logo

Ultimate Goals…
1. Have my own t4r running gear for sale
2. A complete t4r instructional running video on track and cross country for sale.
3. Train my new baby boy how to take splits for cross country races. (Just kidding with this one. His only talent is pooping three times in less than 30 minutes).

Thanks for reading. I hope you keep on visiting. Don’t be afraid to Contact me to let me know what you liked or didn’t like about the ezine or the website.

Take care – Coach Tief

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