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mario fraioli | the morning shakeout

Discover what’s possible through the lens of running with training tips, workouts, and other bits of goodness from coach Mario Fraioli. Every Tuesday morning, Mario shares his unapologetically subjective take on things that interest, inform, inspire, or entertain him in some way.

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the morning shakeout | issue 449

Not the Midwest. Good morning! I’ve been in the Midwest since last Thursday and will be here for another week. The reason for my visit isn’t an important detail. I haven’t been keeping a normal schedule since I got here, but I have gotten out to run nearly every morning, and managed to find some time yesterday to hammer out this week’s issue. In addition to the newsletter, I have a new episode of the podcast to share with you today as well. It’s my quarterly conversation with Like the Wind...

3 days ago • 8 min read

I spy a bridge. (Shot on my iPhone) Good morning! I’m still refilling my tank over here but the good news is there’s more gas in it than a week ago. Let’s dive right in. Quick Splits — Whether it’s running, your work, or some other pursuit that’s important to you, I think performance specialist Robert Wilson’s advice holds true when it comes to sustainable performance: Don’t major in the minors. What does he mean by this? In short, don’t let a fancy new coat of glossy paint distract you from...

10 days ago • 7 min read

Good morning. We had a family emergency last week, the details of which I’m not going to get into here. Thankfully we’re through the worst of it but the tank is low and the road ahead is going to be bumpy for a bit. I’ve always thought of this newsletter like a shakeout run with friends that I’m fortunate to lead every Tuesday. Some weeks, most weeks even, I’m pretty animated from the get-go and we tack on an extra mile or two at the end because we’re feeling pretty good and there’s a lot...

17 days ago • 4 min read

Christine and I enjoyed some urban trail running in San Francisco this past Sunday. The Sand Ladder coming up from Baker Beach is no joke! Good morning! My birthday was last Friday. I turned 42. Back in 2020 I started a collection of life lessons and every year I update it with a new one that I’ve been taught or learned myself, oftentimes the hard way. It was inspired by Kevin Kelly’s “68 Bits of Unsolicited Advice” and this annually updated post from my friend Chris Corbin. This year’s...

24 days ago • 10 min read

Good morning! I raced the USA Track & Field Masters 1-Mile Road Championships on Sunday, about an hour’s drive from my house. That last detail is noteworthy because I’m not sure I would have traveled out of state for the event, and I imagine the same holds true for most people who otherwise might have been interested in it. That said, we have a lot of strong runners over the age of 40 in our neck of the woods, more people than I thought came out from Southern California, the Pacific...

about 1 month ago • 10 min read

Good morning! This past Saturday my wife Christine and I were driving east on I-80 toward Folsom, outside Sacramento, where she was competing in a race. Shortly after 5 AM the lower horizon of the sky began to illuminate in a magnificent glow. I’ve seen plenty of sunrises over the years but this particular one sent me straight into a moment of deep awe and contemplation while I sat there in the passenger’s seat. The main thought that came to me, which I shared excitedly with Christine, who...

about 1 month ago • 9 min read

Winter returned for a few hours on Sunday morning. Cold and wet it was along Big River in Mendocino County. Good morning! It’s nice to be home for a bit after spending a majority of the past few weeks on the road in some way, shape, or form. I’m a creature of habit, and admittedly struggle in myriad ways when taken out of my routine, but I think I’ve gotten a little better at rolling with the punches over the years (though my wife may disagree!). The training side of things is perhaps where...

about 1 month ago • 8 min read

Bent Creek beauty. Good morning! I spent the end of last week and part of the weekend visiting some close friends in the bucolic environs of Asheville, North Carolina. It was my first time back to the Blue Ridge Mountains in 12 years and while the city itself has certainly changed in many ways over the last decade or so, the area still felt as familiar, welcoming, and beautiful as I remembered it. Bent Creek within the Pisgah National Forest is one of the most special places I’ve ever run...

about 2 months ago • 9 min read

Good morning! This past week was a literal and figurative shitshow—without getting into all the disgusting details, I came home from Boston last Tuesday to a sick pup, who, after a couple rough days and sleepless nights, is thankfully doing a lot better now—and Sunday was the first day that everyone in our household was feeling like themselves again. What follows here is what I could compile in the course of a few short hours yesterday while trying to get back up to speed on everything else I...

about 2 months ago • 6 min read

Lead women packed up just past the firehouse in Newton yesterday. Good morning! It only took me eight years but I finally realized that trying to write an issue of the shakeout from start to finish on Marathon Monday is an exercise in futility, so I prepared everything from the Quick Splits on down in this one while flying across the country last Thursday. I spent a few hours yesterday just past Mile 17 in the Newton Hills cheering on my athletes, friends, and everyone else that ran past. I...

2 months ago • 7 min read
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