Runners are creatures of habit. We run the same routes at the same time at the same pace. We don't get faster ... duh?  To get faster we have to jump on the track. To get faster we need to increase our mileage, play with our pace and change our form.

Take a look at your run routes: Are you running on some flat or wimpy rolling course most of your runs? It's time for us to grow up and find routes filled with long killer hills. Better yet, let's hit up some stump-jumping trail with switchbacks and butt-slide grades, they will give us strength and increased range of motion. Tricky footing will help develop ancillary muscles that will help keep us injury free. These ancillary muscles will also be our go-to/change-up muscles late in the race or run when all others are failing. Variation is the key.

Let's get out the door and start hammering!

Randy Step, an admitted obsessed runner who is also reminding myself to throw in some nice long fast surges into some of my (way too often) even-paced runs.