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.

ONE TIME FEE

12 OR 16 WEEK INDIVIDUALIZED TRAINING

SCHEDULES

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We will schedule two phone calls, the first is to set up your training schedule. The second is to follow up after you receive the schedule and make sure everything is understood. After that point, you will be on your own.

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12 Week Schedule Fee - $60

16 Week Schedule Fee - $80

Umstead 100 Race Report

Umstead was the first ultra I ever knew about. Back while running for NC State University (1995 – 2000), we trained at Umstead on a weekly basis. Every Spring, we would see runner with bib numbers and directional signs and ask what was going on. When we heard it was a 100-mile race, I don’t know, it didn’t really register with me (did not compute). I never gave it much of a second thought. I never really thought much passed the season we were in. While running Cross Country, there was no track running or road racing. Conversely, while in indoor track, there wasn’t such a thing as Cross Country. I lived in the season, or in the moment and devoted my full attention to what needed to happen to have a successful season. College running was fun in most regards. We had a very successful program, and my teammates were fun to run with as our topics of conversation seemed as random as a cow on a treadmill. We competed three seasons of the year having Cross Country in the Fall, Indoor Track in the winter, and Outdoor Track in the Spring. One thing that was consistent was Umstead. We’d find ourselves doing at least our long runs there every week with the potential of another Umstead run or workout always a possibility.

Umstead held so many memories for me. Finishing runs with the other guys and commentating like Phil Liggett of the Tour de France like we were different Nationalities going for the sprint points during the finish of a stage. Or reviewing the race we had just completed the day prior or plans for the remainder of the weekend. Most runs were so light and jovial. 

In 2002, I was still living in Raleigh and waiting for my now wife to finish Grad School. I was training for the Boston Marathon, and still used Umstead for my easier long runs. I found myself running while staff for the Umstead 100 Mile Endurance run were out on the course and the race was in progress. I asked if I could be of any help to volunteer. They needed pacers, so I decided to make my way over to the start/finish area to help. If you haven’t heard these pacing stories already, please listen to my podcast (MR Runningpains) to hear the full stories. These experiences left their mark on me. I wouldn’t think of running an ultra for another 5-6 years, let alone running a 100-mile race, but I knew I’d see Umstead again.

Fast forward to 2021 and the decision to not travel and run the Cocodona 250-mile run in Arizona. After pulling the plug on Cocodona, I needed something to take its place. I was reading Ultrarunning Magazine when I saw the ad for the Umstead 100 Mile Endurance run. It started the gears turning. I had a few athletes that I coach running and nostalgia began to take hold. I read an article in a magazine about a workout we use to run at State, and the author mentioned my old Coach (Rollie Geiger) and our version of the workout. I even pulled out my old College training log and found the workout. Then I listened to “Running with the Buffaloes” by Chris Lear, and it talked about the 1997 NCAA Cross Country Season in which our team began to find ourselves ranked in the Top 10 Nationally and mention of our team in the story line. I began to feel Umstead was calling for me.

The rest of the story can be read by clicking the link below to my Blog...

Running Tip of the Month

TAKING TIME OFF

Last month I discussed taking a Zero Day (see March 2021 newsletter on my website Archive). After finishing Umstead, I took close to ten days off. A good rule of thumb is to take 1 day off per 10 miles raced (100 miles = 10 days off). I tried to run with my son after 7 days off, but found my body just wasn't ready yet. That said, let your body dictate how much time off you need. You may need more or less. 

Your resting heart rate is a great metric to help determine how you are recovering. I have my athletes record and report their resting heart rates so we can track recovery and determine if we're training too hard and not recovering or if there are other factors at play. Usually after a hard effort (could be a long run, workout, or race), the heart will be elevated and the body just needs time to recover. 

Training through this time will most likely create more fatigue and lead you down a road to wondering why your performance is not improving. If you take the time to recover, your body will adapt to training and be less likely to get injured.

We all want to get back out and run as soon as possible, so in the meantime, go out for some hiking, easy bike riding, or swimming. This should help you so you don't go insane!

Your body will thank you, and honestly you won't lose much fitness at all! 

Next month, I will write about coming back from time off after your goal race.

Thank you again to my guests, listeners, and Patreon Supporters for helping me get this far with the Podcast & YouTube Channel! You can support my work as well by joining on Patreon for as little as $1 per month. To learn more, please click the button below.

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 ATHLETIC CYCLONE

I'm not sure if I have ever reviewed a TOPO shoe previously! I remember when the company had just begun, and the rep brought the shoe into Foot Rx to introduce us to the product. The big toe was separate from the rest of the shoe (picture the Vibram Five Fingers, but only the big toe was split off). It was definitely different!

Fast forward a number of years and we have a company producing some very good product! While Altra has brought the rounded/wider toe box to the footwear industry, they have remained true to having Zero Drop in all of their shoes. While TOPO does have Zero Drop shoes, they also have 3mm & 5mm drop options. I also feel as though TOPO has done a better job creating a better fit through the midfoot of their shoes, while Altra has remained wide throughout the entire shoe.

Enter the Cyclone. A hybrid road to trail shoe. This seemed to be my ideal shoe for tame course of the Umstead 100!

A few details:

• Male & Female Widths available
• 5mm Drop (28mm heel//23mm forefoot)
• 7.9oz in men's size 9 & 6.4oz in women's size 7.

I bought my normal size and they fit nicely length wise. There is no internal or external structured heel counter, so be prepared for that if you like a snug heel fit.

I live on a dirt road, and initially I did not feel the shoe underfoot until I hit the pavement. The "Zipfoam" the shoe uses felt too firm. The shoe is flexible and moves well, but the underfoot feel is not a soft easy feel on the paved roads. 

I decided to give it a true dirt/gravel test and used it on the service road in the Forest where I was training for Umstead. I was pleasantly surprised to not notice the shoe at all on the run. It felt smooth and supple. However, I wasn't totally sold on the shoe for Umstead.

The upper is very soft and unstructured. That said, TOPO still managed to be able to hold the foot well to the midsole with the lacing. I have taken it on single track, but I would keep in mind it's not designed for such use. The tread is more suitable for paved road running, but fine if you are running dirt roads and short segments on dry single track.

If you read my Umstead race report, you'll see I used them for the final three laps of the race (72.5 miles to the finish). My feet were actually the happiest they'd been all day!

In summary, if you like to run dirt roads a lot, and perhaps you have a short road run to the dirt, these shoes are light, fluid, and right up your alley!

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

Running Rogue Podcast

Episode 201

Training by Effort

Many of my marathoners want to train at marathon pace time after time. This episode does such a great job of explaining why that pace is so unnecessary and a waste of training time that could be spent gaining more fitness in other ways. 

Have a listen...

Kogalla Lights 15% Discount

I'm a Brand Ambassador for Kogalla. You can purchase through the link below and receive a 15% discount.