YOU Quotes

“By calibrating your inner GPS, you’ll be ready for whatever a workout or race throws at you. Whether you’re dealing with bad weather, undulating terrain, fatigue, or even just having “one of those days,” you’ll be able to adjust your workouts and races to achieve the best performance on the day. And I find that consistently good performances across a training cycle lead to great performances in races.”
― Greg McMillan, YOU

“Always remember, running isn’t always about what you can do but more often about what you should do.”
― Greg McMillan, YOU

“If you like instant gratification, running probably isn’t the sport for you. Nearly all of the benefits from running come very gradually (over weeks, months and indeed, years) and that’s just the way the body likes”
― Greg McMillan, YOU

“too many runners and coaches focus only on the “stress” part of the equation – the workouts, the mileage, and the races and often ignore the “rest” component – days off, easy running, cross-training, sleep, nutrition, relaxation. But, in order to advance your fitness to its highest level, you must balance both the stress and the rest.  The greater the training or racing stress, then the more rest you will require.”
― Greg McMillan, YOU

“unique aspect to legendary coach Bill Squires' marathon long runs is that they include surges. On nearly every other long run throughout your plan, he suggests you throw in "surges" every 10 minutes. These surges may last only 30 seconds or up to 10-12 minutes, and the pace varies based on the duration of the surge. Athletes find that surges help avoid boredom and provide a faster average pace across the long run.”
― Greg McMillan, YOU

“Ten to 14 days before your 5K, if you can run two repetitions of 1.5 miles at your goal pace with a 400 to 600-meter recovery jog between, then you will likely hit your target in the race.”
― Greg McMillan, YOU

“New runners can expect improvements of 3-10% each year in their goal races until they get more experienced in the sport.”
― Greg McMillan, YOU

“First, think back to a particularly tough workout, something where you didn't feel great but you gutted it out. You were tough. This shows that you can do it. You ARE tough. You can handle the ups and downs of running and get to the finish line.”
― Greg McMillan, YOU

“My bottom line is that you are better off erring on the side of more rest than you are compressing the stress. Sometimes, it’s just a good idea to skip a workout and just get an easy run”
― Greg McMillan, YOU

“Lactic Acid Tolerance – the ability to run fast even when the muscles are flooded with lactic acid, to improve the ability to buffer high levels of lactic acid (bicarbonate buffering system)”
― Greg McMillan, YOU

“Focusing on a front-to-back arm swing can also avoid the tendency we have for our shoulders to rise and for us to carry our arms too high. A good rule of thumb is that your hands should brush your waistband on each swing of the arms.”
― Greg McMillan, YOU

“Run Tall: The most important aspect of good running form is posture. Your head should be balanced over your shoulders. Your shoulders should be balanced over your hips, and your hips should be balanced over your legs.     ”
― Greg McMillan, YOU

“While Endurance and Stamina zone training stimulate adaptations that improve the efficiency of several systems of your body, Speed training works to actually increase the capacity of several of your body's systems. Research shows that Speed Zone training: 1. increases the enzymes that help liberate energy from our fuel sources, 2. improves the lactic acid buffering capacity, 3. provides a greater stimulation and training of the fast-twitch muscle fibers and 4.       results in a greater ability to extract oxygen from the blood as it perfuses the muscles (higher VO2max).”
― Greg McMillan, YOU