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80/20 Endurance Blog

blog post 63

Make Sure You’re Tired for Your Next Fitness Test

By Matt Fitzgerald | September 27, 2022

James Spragg is a young South African exercise physiologist who has carved out an interesting niche for his research. It is based on the idea that the fastest athlete on fresh legs is not necessarily the fastest athlete on fatigued legs, which is an important distinction, as in most endurance races, it is better to […]

blog post 57

The Results of the 80/20 Endurance Pacing Challenge Are In!

By Matt Fitzgerald | September 20, 2022

A few weeks ago, I invited readers of this blog to participate in what I chose to call the 80/20 Endurance Pacing Challenge. Here are the instructions I gave: First, determine your average pace per mile or per kilometer in your last half marathon. Next, go for a run. After warming up, run one mile or […]

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How to Pace the Boston Marathon

By Matt Fitzgerald | September 6, 2022

In a recent post of mine—one that, like a number of my recent posts to this blog, dealt with the subject of pacing in running—I concluded with the following observation: “A masterful pacing performance like Scott Fauble’s 2:08:52 finish at this year’s Boston Marathon, which he achieved with dead-even 1:04:26 first- and second-half splits, are […]

blog post 56

Try the 80/20 Endurance Pacing Challenge!

By Matt Fitzgerald | August 30, 2022

Think about the last race you completed. Could you have gone any faster than you did? It’s a very simple question, yet a difficult one to answer in many cases. If you committed a major error in execution, such as running an entire track race in lane three, then it’s easy to answer in the […]

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Why I Wrote an Entire Book on Run Pacing (and Why You Should Read It!)

By Matt Fitzgerald | August 16, 2022

I enjoy seeing any sport performed at an elite level—even golf, which I’ve never played. When I tune into a television broadcast of a professional golf tournament I am amazed by the players’ control of the ball. If a caddie tells a player they’re 185 yards from the flag on their second shot of a […]

Advancing in Another Direction: The Difference Between Retreat and Defeat

By Matt Fitzgerald | July 20, 2022

In late November 1950, at the height of the Korean War, United Nations troops under the command of Major General Oliver Smith were encircled and attacked near the Chosin Reservoir by a vastly larger Chinese force. Facing total annihilation if they tried to hold their ground, Smith’s men instead executed a fighting withdrawal, puncturing the […]

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Is Lactate Measurement Essential for Endurance Training Optimization?

By Matt Fitzgerald | July 12, 2022

Lactate is having a moment. Our metabolite du jour owes its newfound celebrity largely to the hoopla surrounding the recent success of certain elite Norwegian endurance athletes, most notably triathlete Kristian Blummenfelt, who won the 2020 Tokyo Olympic Men’s Triathlon (held in 2021) and the 2021 Ironman World Championship (held in 2022), and who holds […]

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A Zone By Any Other Name Would Be Complete

By David Warden | April 10, 2022

I recently had an e-mail exchange with an athlete regarding training intensity zones. He wanted to know how he could merge the industry standard Zone 1 definition of 50-65% of maximum heart rate into the 80/20 Endurance zones. This was news to me, because after more than thirty years participating in endurance sports this was […]

blog post 45

Art Versus Science in Coaching

By Matt Fitzgerald | April 5, 2022

“These other young coaches have their science blah blah but they are not as successful.” —Coach Hailye, Out of Thin Air There’s an endurance coach I follow on Twitter who tweets a lot. We’ll call him Dick Smart. I find him quite impressive on one level. A real numbers guy, he knows more about using […]

blog post 44

Coaching Mastery

By Matt Fitzgerald | March 27, 2022

What is the job of a coach? At the most basic level, it is to help athletes achieve their goals. Sounds reasonable, no? But the problem with this definition of the coach’s role is that it treats athletes’ goals as givens—as things that athletes come up with on their own and bring to coaches for […]

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