Many runners show up on race day feeling rested but oddly flat. You know the feeling - heavy legs, a stride that’s off, and a warm-up that feels tougher than it should. It’s frustrating, especially when you’ve done the work, rested properly, and fueled well. So what’s going on? The answer may not lie in your fitness or nutrition but in how your body’s nervous system was prepped in the days leading up to the race. Why Tapering Isn’t Just About Doing Less When people think abou

Date: February 8th, 2025 Result:   47:13 (5:05/mi) Place:  1st Overall Elevation Gain:  329 ft Weather:  Mid-30s with light rain Another...

I don’t know many runners who haven’t been scarred by running at some point. Injuries. Bad races. Poor influences. Mental health &...

Whenever I assign hill workouts or have an athlete compete over a course that features prominent hills, they often ask "What pace should...

Recapping my 1:09:33 Half Marathon at the Frostbite Series Half Marathon in St. Louis, Missouri.

How to properly recover between your workout intervals including: standing, walking, jogging, and float recoveries.

Race Date Race Name Distance Goal Goal Pace 01/25/2025 Frostbite Series Half Marathon 1:08:00-1:10:00 5:11-5:20 02/08/2025 Frostbite...

I chose this headline because it’s blunt and, in a way, we all need to get over ourselves in the nicest way possible. I will speak from...

Do you know how to run on a track?   While many people have run on a track at some point, the nuances of proper track usage and etiquette...

Coaches and athletes talk about "process, process, process." It’s become a buzzword—almost a dismissive term—handed to someone who might...

Instead of graduating in four years, I chose to spread my remaining credit hours over a fifth year so I could compete for one more full...

A hard conversation to have is one where you have to tell an athlete that they're trying too hard. Running too fast. Grinding with every...

Running in the heat presents unique challenges, but with the right mindset and strategies, you can continue to train effectively, without...

The Workout: 8 x 200m at 1-Mile-2 mile race pace w/ 200m jog, 4 miles jog, 8 x 200m at 1-Mile-2 mile race pace w/ 200m jog Who is this...

Let's talk about my favorite training zone: The Lactate Threshold!

Race Recap from the Wash U Distance Carnival 10km

Mile 18 of a 22 mile long run at FR 222 in Flagstaff There was a point in time when I wholeheartedly believed in maximizing the single...

A runner's mind can either be their greatest asset or greatest liability. It takes a runner's mindset to achieve incredible feats like...

Three years back, I created a straightforward video demonstrating some of my go-to mobility exercises, perfect for daily practice. I like...

Classic Tempo Runs , or anything between your 1st Lactate Threshold and your Marathon pace (give or take a few seconds), are a piece of...