Coaching Services

As a certified coach (USAT&F Level I, RRCA Level II, UESCA Running & Ultrarunning, & 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.

2 WAYS TO GIVE BACK

Last month I walked into my closet and felt disgusted by how much gear I have that I will never use. It gave me the idea and prompted a Podcast Episode to turn this into an opportunity to help others that may not be able to purchase these things. I'm excited to say that I've had a number of people take me up on my offer to provide them with gear they might need. I still have some packs, handhelds, hats, gloves, shirts, jackets, tights, socks, and other gear that I'm trying to give away to those who might be challenged financially. If you or someone you know could benefit from these items, please feel free to reach out to me. I will ship these at no cost to the person and this will remain between us.

Secondly, I have decided to use the Patreon dollars received each month to donate a pair of shoes to a person in need each month. This brings up two points:

1. If you are in a financial pinch, and need a new pair of shoes, please reach out to me. At this point in time, I can only do one pair per month.

2. If you can financially help support this, please donate to my Patreon page (see link below).

Running Tip of the Month

HAVE A PLAN GOING INTO THE HOLIDAYS

It's the most wonderful time of the year! As the Holidays rapidly approach, we all know there are food comas looming as we devour our Thanksgiving meals! With these large meals and desserts often comes the Holiday extra weight. Cn you get ahead of this or have a plan to limit the expansion of the waist line? Try these tips.

Plan for a slight bump in training volume around the Holiday. The week before, of, and after, plan to run or exercise a bit more to burn the extra calories you'll consume. It doesn't have to be much, perhaps just add an extra day to your training or extra time 10-15 minutes per session.

Be active on the Holiday. A Turkey Trot is great to start the Holiday and prep the body for the on slaught of food. Add a post meal walk with the family to burn some more calories and justify that extra slice of pumpkin pie.

Be mindful of how many calories you're consuming versus how many calories you are burning. It's hard to burn as many calories as we consume on Thanksgiving, so be mindful of the work you'll have to do in the days following as well as how to adjust your calorie consumption following the Holiday.

With all this in mind, I hope everyone has a great Thanksgiving and enjoys a great meal with their families!  

Racing/Training Tip of the Month

TAKING A BREAK - WHAT'S THAT MEAN!?!

You've finished your 'A' Race and it's time to take a break. Yes really, time to give your body a rest. What should that look like? Can you run? Let's discuss...

First, I suggest at least 2 weeks of no running. If you're super tired and mentally fatigued, perhaps a month. I know that's hard, but you can walk or bike for up to an hour the first week and up to 90 minutes the second week (or take 2 weeks completely off then follow this schedule for the 2nd 2 weeks if . 

Following your 2 week break, start back easy with 20-30 minutes every other day for the first week, and 30-40 minutes of 2 days running and 1 day off for the second week. The third week, you can resume your running routine being mindful to gradually increase the time of each run and not just resume your average weekly volume.

Enjoy the down time and know you'll come back a better runner for taking some time off!

Shoe Review of the Month

Xero Mesa Trail

I'll start as I usually do with a disclaimer: I have no affiliation with Xero and gain nothing by this review!

I've had the Mesa Trail for some time now and have been putting more time in recently with it. While the step in feel gives the impression of having minimal protection, because it does (5mm rubber sole & 2.5mm lugs), and a straight last, once your running, you forget you have anything on your feet.
 

The straighter last of the shoe was a concern as I didn't think they would fit my low volume (skinny) feet. Once I laced them up, they were totally fine and didn't pucker at all when I synched them down.

The sole feels good not only on the trails (their intended use), but on the roads as well. A difference from the Mesa Trail's sister shoe, the TerraFlex that feels harder on the road. The lower lugs help with this as they are not as aggressive on the Mesa Trail as they are on the TerraFlex. That said, the Mesa Trail also holds up well for traction on the trails. While not as grippy as other companies outsole material, I never took off the shoe wishing it had more traction after running some good old Southern single track. The lug patter is also spread far enough apart that mud does not cling to the bottom of the shoe.

The mesh breaths well and the shoe drains well after a creek crossing or deep puddle. 

Overall, pleased with the Mesa Trail. In past newsletters, I've described having a toolbox of shoes, this shoe fits in quite nicely as I'm a big proponent of keeping the foot strong and healthy through the occasional use of minimalistic footwear. 

Podcast of the Month

TrainRight Podcast

Mental Training For Ultrarunning With Addie Bracy

Ep. 73

This Episode will give you a taste of what you're in store for with the book of the month.

Have a listen...

Upcoming G5 Trail Work Days

Nov. 5 - Kitsuma

Nov. 13 - Point Lookout

Nov. 19 - Trail Work Weekend

For more information and to reserve your spot, please click the button below.

Trail Maintenance

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

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.

XOSKIN Discount

Receive a discount on your next order my using code:

MR Runningpains 

at checkout on your next order!

Check out their line by clicking the button below...

Kogalla Lights 15% Discount

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