Coaching Services

As a certified coach (RRCA Level II, UESCA, & Lydiard Foundation Level II) I want to make sure each athlete not only gets the training they need, but to maintain the joy and fun that running should be! I love running, and I want to make sure each runner finds and maintains their love for the sport as well!!!

My Philosophy:

I believe that running is a journey that should be shared and enjoyed along each step of the way. By coaching, I create a partnership with each individual athlete in which we get to know the individuals needs and ways in which we can find the most success in helping the athlete achieve his or her goal(s) through training. We cannot be successful without building trust in one another, and that begins with our daily honest communications as to how the athlete is performing in running and how daily life may be affecting their run for the day, week, or beyond. I believe in a comprehensive approach to training in which we have to consider the athlete’s history with training (successes & failures), strengths & weaknesses in training and how we can capitalize on the strengths and strengthen the weaknesses, and keeping a long term view for the athletes longevity and health in the sport. My goal for each athlete is to keep them healthy and enjoying the sport in route to helping them build stamina & endurance, while getting faster & stronger. 

I coach Middle School Aged to Adults and distances of 5k to Ultramarathon. 

For $125 a month, my coaching provides:

• Online Training Plan Using Training Peaks Premium Edition

• Daily Feedback & Weekly Email and Communications 

• Unlimited text, emails, & calls

• Flexible Schedule Changes

• Private Facebook & Strava Groups

• Weekly Topic covered in a Zoom Conference w/ Q &A Sessions

• Crewing & Pacing at events

• Running Form Analysis

• Footwear and Gear Selection

• Private Events/Races so even if events are cancelled, you'll have something to look forward to!

If you're interested in having a conversation, please don't hesitate to reach out by clicking the button below. I currently have spots available.

Lessons Learned at Old Dominion 100

I didn’t have much notice (3 weeks) that I’d be able to run the OD 100 Miler, the 2nd oldest 100-miler in the United States, but I felt I had the fitness to earn the sub-24 buckle. Just under 2 months after my finish at the Umstead 100 miler, I found myself at the starting line for what would turn into valuable lessons I should not soon forget.

With a super early start time, the OD100 afforded us cooler temps in the darkness of the early morning. I lined up with my friend Michael Harms (listen to MR Runningpains Podcast Episodes 68 & 69 for more info on Michael and our race recaps). Instead of a race report, I’d rather share bullet points of lessons learned:

• Understanding personal sweat rate and matching that with the proper water carrying capacity (bottles or bladder) when running in the heat is absolutely vital. I did not have enough volume in the containers I carried to meet my hydration needs.
• A cooling plan should be followed consistently and afford yourself extra time in the aid station if you are showing signs of heat exhaustion.
• Listen to your crew and allow them to make decisions for you when you’re mentally fatigued. That said, communicate what’s going wrong and problem solve together.
• This is obvious, but still needs to be said, if something is not working (and hasn’t for hours), don’t continue to try it and expect different results. Find something that does work or keep trying to find a solution until you do!
• Chaffing is awful. If lube isn’t working, look to change out your gear that is causing the irritation, and make sure you have the gear accessible to you to do so with your crew or in a drop bag.
• Seek advice on course from runners with course experience. They may have some great information on what lies ahead or helpful tips that may get you to the finish line.
• Don’t trust that the aid station is going to have what you need. Plan to be self-reliant and if the aid station has something good, it’s a bonus!
• Focus on your own race, your own pace, and your own needs. Don’t run someone else’s race just so you have company.

Other factors took me out of the OD100, but that said, I didn’t execute a smart race. I lacked fluids and calories. I chaffed so bad, I had gouges in my skin that took weeks to heal. I made poor decisions and didn’t listen to my crew chief’s advice. I didn’t listen to my body and allow it to dictate the pace that was sustainable. In other words, I ran like an idiot. I attribute this to extremely poor planning and even worse execution on my part! I knew better, but for some reason, I didn’t use my intelligence, or that of those around me, to make wise choices.

Running Tip of the Month

Buying 2 of the Same Pair of Shoes for Longevity

Running shoes are made of different foams, and thus they break down differently. Let's break this down by each foam and discuss the benefit (if any) in purchasing a second pair to rotate between. Goal being for the shoes to last longer.

Ethylene-vinyl acetate (EVA)

EVA is the traditional foam that the running brands have used for years. EVA foam has different sized bubbles in the foam. As we run, we compress the foam and the larger bubbles absorb the smaller bubbles, and thus break down the foam. This is how the foam wears out over time. After compressing a shoe during a run, we allow the foam time to recover by not wearing it, but if we don't give it enough time between runs (estimated to be 16-20 hours), we compress the foam down further. In this case, it would be beneficial to have a second pair of these shoes to rotate to allow the foam to recover and last you longer OR you can just buy a another pair sooner.

Thermoplastic Polyurethane (TPU)

Adidas was first to market with this foam, and soon to be followed by many in the running industry. TPU gives better energy return to the runner, is not affected by the extreme temperatures we run in (EVA is greatly affected by temperature, especially freezing temps). The other advantage is that TPU is actually like-sized pellets that are combined to form the foam. They do not break down unevenly like EVA or need to recover like EVA. TPU foam will compress over time and eventually will need to be replaced, but it will last you more miles than standard EVA, and thus the price increase when purchasing a pair of shoes with TPU. One pair will do you!

Pebax (Super Foam)

This is the newest foam that is currently breaking world records on the roads and track. We're still learning why this foam is so amazing in it's energy return properties, but thus far, the durability of the shoes that use this foam thus far is dismal for the price tag one pays. Use this shoe sparingly or be prepared to replace frequently. Amazing technology here for those that can afford it!

Training Tip of the Month

Recovery Days

What should a recovery day look like, and when should you take one? Should you have a day off, cross train, or just have an easy run? All good questions I hope to answer here.

We are runners, right? That’s what we do…run day in and day out. Sometimes it’s hard to recognize or accept when a recovery day is needed, so let’s start by defining a recovery day. When I use the term recovery day, I am speaking of any training session in which either A. we are taking the day completely off from running B. Running a very low volume of time or distance (perhaps 50-60% of your average run) C. Cross training in a way that mimics running, but with minimal impact and at a low exertional level (keeping heart rate extremely low – zone 2 ideally).

So why would we do this? Another good question! Let’s take a few scenarios and discuss the value of a recovery day.

Scenario 1 – You’ve done a moderate to high intensity workout

1. Max VO2 workout – the body typically needs 48 hours to recover from these types of efforts. The day following a Max VO2 effort, is a great time for a recovery day. This can come in any form of the aforementioned options for a recovery day.
2. Lactate Threshold workout – the body typically needs 24 hours to recover from this type of effort. While a recovery day may not be as needed, this is still a good time to listen to the body if you do decide to run and be ok with cutting back in duration or mileage if the body is sluggish/lethargic.

Scenario 2 – The day after your long run

1. Single Long Run at an easy aerobic effort – While the effort of the long run may be easy, the exertion of the time on your feet will create fatigue that should allow for recovery. The day following a long run, should follow the aforementioned options for a recovery day.
2. Back-to-Back Long Runs OR Long Runs with Faster Paces – Obviously these efforts have now exponentially increased the amount of fatigue created by having two long efforts in a row and/or including faster paces. Make sure the day following these efforts is extremely easy if not a day off!

Scenario 3 - Following Races

1. Races Under the Marathon Distance – follow the aforementioned options for a recovery day.
2. Races of Marathon Length or Longer – A good rule of thumb is to take one day off for every ten miles raced. For example, after a 100-mile effort, one should take 10-days of recovery. Moving/exercising during these days is suggested, but at a very low exertional level and may not necessarily include running until the body feels recovered and resting heart rate has returned to average levels.

Things to focus on during recovery days:

1. Sleep – make sure you’re getting plenty of sleep after a long or hard effort
2. Hydration – super important to stay hydrated during recovery
3. Calorie Intake – make sure to replenish your body with wholesome calories

Guidelines for a recovery day:

1. This is a day without strenuous activity. If you do hours of yard work, you’ve defeated the purpose of the rest day. If you can, plan your recovery days for a weekday where you have lower time on your feet or less arduous tasks to complete.
2. If you’re cross training, this follows the same guidelines as #1. The cross training should not create a lot of fatigue. Limit the duration and intensity of the activity to what would be the equivalent of a 25–40-minute super easy run.
3. If you’re super tired/fatigued/lethargic, take a day off completely from any activity!

If used properly, the recovery day will only make you fitter and leave you feeling fresher, for its during recovery that our body makes the adaptations to the hard work we do! Embrace the recovery day and enjoy the fact that this day will aid you in your fitness journey!

Trail Maintenance

Carolina Mountain Club has trail that need a trail maintainer to adopt them. You can find out more information on the Club and contact them through the link below.

Their next Quarterly work day is June 5th, National Trails Day. Information on this can also be found on their website!

Shoe Review of the Month

Topo Mountain Racer 2

When I heard that Topo was releasing a new version of the Mountain Racer, I inexplicably was so excited. I hadn’t even worn the first iteration. Somehow, I knew this shoe was going to be a heavy hitter in my shoe rotation. I had watched and heard early reviews and my anticipation for the shoes release only grew! Initially, I was under the impression that the shoe was to be released in April. I called my local run shop to see when they would be getting the Mountain Racer 2 and checked the website almost on a daily basis. Again, I wasn’t sure why this shoe was so highly anticipated for me.

Finally, in June the Mountain Racer 2 appeared on the Topo website and I called my run shop to see if it was in stock. It was! They even had the Run Specialty only color way (yellow and black). Perfect timing as I had just gotten into Hardrock and wanted to put this shoe to the test as a potential for using the shoe in the race.

On my first run, I had a hard time synching the laces down enough to fit my low volume foot. After running through some water crossings, the upper seemed to loosen up and I was able to adjust and tighten the lacing to my liking. Initial thoughts were that the shoe felt heavier than I imagined for a sneaker with the word “Racer” in its title. It didn’t feel bulky or like a brick on my foot, but noticeably heavier (most likely in part due to the large Vibram MegaGrip lugs on the outsole). The shoe moved well on the trail and felt stable and smooth underfoot. It didn’t retain water or feel any heavier after the water crossings.

The true test came on a 28-mile run with 24000’ of elevation change. The trail had everything I could want to test the shoes. From rocks and roots to water and mud. I was able to get a true feel for how well the shoe secured my foot on steep descents. I’ll have to say, the Mountain Racer 2 held up and moved extremely well! I was worried the lugs might be a problem on the rock-strewn trail, but they are soft enough to not cause issue. I also did not feel the rocks poking at the bottom of my foot. The lugs and midsole were plenty enough protection against that. As for kicking rocks and roots, I did plenty of that as well and the toe cap again held up well and did its job in keep my toes safe. The shoe felt great at all paces. Shifting back and forth from hiking to running, I didn’t notice any difference in the functionality of the shoe. To be honest, I didn’t really notice the shoe at all. I felt safe bombing down the descents and hiking up steep sections of the trail. Just what you want. A shoe that feels like it’s a part of your foot!

I liked the 5mm ramp of the shoe as it took stress off my calf and Achilles on long efforts like the run I just described. The Mountain Racer 2 is consistent with the Topo brand in having a broad natural toe box and a narrow snug fitting midfoot. The lugs are spaced far enough apart that the shoe sheds mud well, but the lugs also make the shoe a bit more for specific use. If you run primarily single-track trail or soft dirt roads, this shoe will serve you well. If this, is you, I believe the Topo Mountain Racer 2 will serve you well!

American Trail Running Association 

The American Trail Running Association, ATRA, was formed in mid-1996 as a Colorado not for profit corporation to serve the mountain, ultra & trail (MUT) running community. Our mission is to represent and promote mountain, ultra & trail running.

POW helps passionate outdoor people protect the places and lifestyles they love from climate change. We are a community of athletes, scientists, creatives, and business leaders advancing non-partisan policies that protect our world today and for future generations.

Podcast of the Month

Rogue Running Podcast

– Episode #236 –

5 Tips for Training in the Heat

Have a listen...

Kogalla Lights 15% Discount

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