If you’re early in your training with me, or even just starting, you may have noticed something referred to as “repeats” in your early workouts. These short but sweet workouts are a crucial building block for your early season foundation, regardless of your goal race distance.

How well did you do meeting your goals for 2022? Did you stick to your resolutions? Did you make it past January? For most, it’s probably NO. This isn’t pointing fingers, this is just the reality of what all of us do when we want to make a change in our lives. We like clean slates, it feels nice to unload the baggage of last year after the ball drops…

Ready…Set…Let’s Go! Time to do your time trial. This is an important fist step in your workout plan. In order to get the most out of your training we need to know where to begin. Your time trial will give us an idea of where your running fitness is now so we can give you the right paces for your easy runs and workouts.

Running and Strength Training can be like oil and water for lots of runners. As a running coach and personal trainer I hear all the excuses from “It’s not helping my endurance” Some mess around with body weight because it’s easier, less time consuming, and will keep you from putting unwanted size. Problem is this does’t do anything for you. You need to lift heavy to see the benefits. Lets break down why these excuses don’t hold up under the weight ;)

Injuries suck….But we don’t have to be a victim of IT band syndrome or runners knee this winter if we work on building our body’s ability for stability.

We’re in the thick of the holiday season, the time of year where the stresses of holiday shopping and family time can make getting that pesky easy run or strength session infinitely tougher. But don’t fret…there’s a better way that can see you have your family time and running too!

Mobility is the usable range of motion in our joints. The more range we have, along with strength and control throughout that range, the better we can perform in training and races. This week, we’re highlighting three hip mobility exercises to target your pesky tight spots : Couch Stretch, Hip Cars, and 90/90 shin boxes.

Run slow to run fast. Sounds like an oxymoron to most, but it’s a training principle that works well for most runners (many of my athletes included) and provides a lot of benefits in training and life.

Welcome to the post season everyone…well mostly everyone. With all but a few big races to go this year, the only thing left to do is kick up the ole running shoes and hang up the hydration packs and take it easy, right?

Wrong!

Crossing the finish line I was out of breath but my legs felt strong. I ran in line with my current fitness, a 3:48:54 finishing time. My A goal was 3:45, so I was very happy hitting my B goal. I eventually stopped my watch and got my heat foil. I continued walking to exit the finishers shoot and was fully convinced I walked straight past the medals, don’t worry they are just closer to the exit area that I am used to for races.

It’s a combination of physical, mental, and emotional factors our body experiences from the rigors of months long training for a big goal and hard racing.

The perfect pair…how to find the right running shoes

Marathon #14! Chicago is a must do marathon!

A guide to counting macro nutrients (Protein, Carbs and Fat)

Training is more than the workouts you complete. Recovery plays a vital role your performance.