Spencer Haws, Author at Runner's Goal

Running in the Morning vs. Evening Running

When I was in college about 10 years ago, it was the first time I really started trying to run on my own. Previous to that (high school, etc), I … Read more

How to Stay in Running Shape While on Vacation

The only thing more difficult that training for a half or full marathon during your regular work week, is training during vacation. At least that’s the case for me. When … Read more

St. Patrick’s Day 10k Race and the Leprechaun Dash: Race Review and Setting a PR!

Yesterday, was the St. Patrick’s day race in Richland, WA. My 2 oldest children ran in the 1-mile Leprechaun dash. Afterwards, I was able to compete in the 10k Race. … Read more

2013 Running Goals

Without a plan, nothing worthwhile gets done. I recently wrote about what I accomplished running wise last year . I have found that as long as I’m setting running goals … Read more

2012 Running Goals and Results Review: How Did I Do?

Near the beginning of 2012, I set 3 goals that I wanted to accomplish during the year. You can read my original post with those 2012 running goals here . … Read more

Tri-Cities Half Marathon Race Review

I just completed running the 2013 Tri-cities Half Marathon. Like any race, the event culminates months of training and anticipating how everything will go. I want to provide more of … Read more

Training For a Half-marathon During the Winter Months

I have to admit, running in cold weather is not a favorite pass-time of mine. In fact, if you take a look at my weight chart here , you will … Read more

3 Simple Steps to Finding Your Goal Marathon Pace

As I mentioned recently, I have just signed up for the Leavenworth Marathon in October 2012. Now as I get more serious about developing a running strategy, I am thinking … Read more

Leavenworth Marathon: Learning the Ropes for the Big Race!

I just signed up for the 2012 Leavenworth Marathon! This will be marathon number 3 for me. As I prepare for the marathon, I’m obviously preparing a training schedule, but … Read more

3 Brilliant Pulled Hamstring Treatments that You Should Use

I recently pulled my hamstring while running a few weeks ago. I took a few days off running and then tried to start up my regular running after that. All … Read more

Born to Run Review: The Ridiculously Simple Reason its Killing it on Amazon!

I read the book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen a couple of years ago, and STILL think about it from … Read more

Marathon Training Mileage: How Many Miles Should You Run Each Week?

As of the time of this post, I have completed 2 full marathons. I have also run 2 separate half-marathons as well (the last one being 10 days ago). So, … Read more

Interval Training Workouts for Distance Runners

If you are looking to improve speed, loose weight, or overall increase your cardiovascular capabilities, you should really consider interval training. Interval training is essentially running faster than you normally … Read more

Stretches for Running: Should You Stretch Before Running?

I have always stretched before I go running. But recently I was talking to my wife, and she said it was BAD to stretch before running. Then I heard my … Read more

How to Get Sleep the Day Before a Race: Marathon or Half-Marathon

I just ran a half-marathon 5 days ago in Spokane, WA. I also slept terribly the night before! I think I may have been lucky if I actually slept for … Read more

Shoe Life: When to Replace Running Shoes?

If you have been running on the same pair of running shoes for a while, perhaps its time for a change! But if you are anything like me (cheap), you … Read more

Does the Runner’s High REALLY Exist?

I’m going to be up front, I don’t know if I have ever experienced a “runner’s high”. To be honest, I’m wondering if it really exists. I mean when I … Read more

Running to Lose Weight: Why it Works and Success Stories

As I embark on my journey to use running to lose weight (30 pounds of unwanted weight that is), I thought it would be interesting to look at why running … Read more

Spencer’s 2012 Running Goals

I created this site to help me accomplish some of my running goals. I don’t have any ambitious goals of becoming an Olympic champion or anything like that, but I … Read more