Coaching Services

As a certified coach (USAT&F Level I, 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.

A Challenging Race that Challenged Me to Finish

The Naturalist 50k is a hard race. 7,000'+ in climbing on the Bartram Trail. I am in good shape, but had a rough week (stress wise) leading into the race. Because of my week, I was looking forward to spending a few hours in the woods!

I planned on using my old UltrAspire Revolt Vest (2 soft flasks) and the Hoka Zinal (see my review below) for my main gear. For hydration, I carried a tube of Gu Hydration Tablets to add to my bottles at the Aid Stations. As for nutrition, I relied on Gu Roctane Gels, Gu Liquid Energy, & Snicker Bars. I had 5 drop bags along the course to resupply. Everything was planned for a 5-6 hour finish.

The race starts in downtown Franklin, NC at 8am. My friends at Outdoor 76 put on this event and I was happy to support them and see this beautiful area!

As we gathered for the pre-race meeting, I got to catch up with so many folks I hadn't seen in some time. My mood was positive and relaxed. It's funny how mentally I was just looking forward to this event. After running Hardrock, my mental shift was to enjoy the remainder of this year.

As we started, we ran downhill, and as I discussed with my coach, Patrick Reagan, I went out a bit fast. I can honestly say that sometimes I can get away with this in a 50k, but today, I should have listened to my body and slowed down. I got caught up running with a friend who was running the 25k. We were running just over 7:00 pace. Usually this wouldn't be too much for me, but for some reason my body was just not tolerating it well today. I just didn't feel good. No other way to express it. I was hoping the feeling would work itself out in a few miles.

As we climbed and descended, I mixed with the 25k runners and took care of my needs. As we approached the turnaround (the course is an out-n-back), the 50k lead female, Amy Johnson came up behind me and we talked for a bit. She was from Raleigh, and I was impressed by her tenacity and ability to handle this course! 

As we made the turn around, Amy took the lead briefly as I made sure I had everything I needed for the return trip. 

I passed Amy back and was doing ok. I still didn't feel great, but I could still descend effectively. As I made my way into the Aid Station at mile 21, the volunteers commented on how fresh I looked. Oh the irony. I left that aid station and began to climb. As my watch signaled mile 22, it was like an alarm went off for my muscles to cramp. First it was my hamstring, then my quad. Amy caught up to me and of course asked if I was ok. I was not, but there wasn't much she could do. She continued on and went on for the overall win! I struggled trying to manage my legs cramping. I put a whole Gu Hydration Tablet in my mouth to see if electrolytes would help. I added two tablets to each bottle and chugged one bottle. 

As I went uphill, my quad would seize. As I went downhill, my hamstring would pull. It was a vicious cycle for the next 5 miles. I struggled at times to make any forward progress. I searched my mind for previous times when I'd been under similar distress. At times I just had to sit and relax and watch my calf muscles squirm and quad muscle strain. Other times I was able to move and even jog a bit. I ebbed and flowed to the aid station and mile 27 where the course turns back to road and I could make the return trip to town.

I was able to jog a bit, but kept looking back fearing the next runner would be coming at any moment. That never happened, and I made it back to the finish line in 6 hours and 22 minutes. It hurt, but I was happy to make it through without dropping! Believe me, there were times when I thought of just going back to the aid at mile 21 or dropping at mile 27. It hurt, but I was proud of myself for making it to the finish. 

Amy Johnson ran a spectacular race finishing in 5 hours and 43 minutes! A new course record by almost a half hour! Congrats to her on an amazing race!

Waking up on Sunday, I was sick. I must have been fighting the virus on Saturday and thus one of the reasons for my rough day out on the trail. That said, any day spent out in the trails is a great day! I'm grateful to Outdoor 76 for this race, all the volunteers for their time and energy, and for God continuiing to afford me the opportunity to be out there!

Running Tip of the Month

Why We Determine Our Why From the Get Go

The athletes I coach and I have started doing a book review each month. In Sept., we read and discussed "Start with Why" by Simon Sinek. Later on in the newsletter, you'll find Mr. Sinek's Ted Talk and The Trail Runner Nation Podcast to learn and hear more.

While the book is very business focused, it's easy to translate the main points of the book to running!

First, come up with a strong reason why you're doing your goal event. This will help you in your training, and in the tough times in your event! It needs to be something powerful to help in your weakest moments and give you purpose and intent.

Secondly, if need be, find someone to help with the how. This can be a coach, confidant, mentor, or friend. You've come up with why you're doing your event, but you may need help in determining how best to accomplish your goal. And that's where this person will come in. It needs to be someone you trust and someone that will increase your belief in yourself!

Lastly, be grateful for not only the journey (training), but the destination (goal event). Feeling grateful helps us stay positive and gives us the mindset we need to accomplish our goal.

So as Mr. Sinek titled his book, start with why!

Racing/Training Tip of the Month

Problem Solving

Not every training run, FKT, race, or journey run goes to plan. Let's face it, we see adversity in many of our adventures. It's part of the reason so many of us enjoy running longer distances. We face challenges head on and try to problem solve quite literally on our feet!

The first and most difficult task when a problem arises is to stay positive, open-minded, and focused on the moment. Instead of allowing ourselves to get negative and to start asking ourselves why? Ask yourself what instead. What can you do at this moment to help keep you moving or resolve this situation? Asking what will keep you in the present and begin the problem solving process.

Once you start problem solving, don't stop working on a solution until you have one. You may literally have to stop moving and take a moment to allow yourself the opportunity to think and act, and that is fine. If you can keep moving while thinking and acting great, but don't force anything!

Rely on your previous experiences. What have you done in the past under similar circumstances. Try that solution!

Allow others to assist. Tell them what is going on and what you've tried. Other runners want to help. If you're alone, use your lifeline and call a friend that may be able to think better than you at the moment (you may be tired).

If your mind starts to think negative thoughts, reframe your mindset. Think of a positive memory and go back to your why (see previous article). Turn on some music or make a phone call to a loved one. Do what it takes to find positivity again.

Don't get frustrated, and most importantly don't give up. Practice your problem solving in training. Take notes on your runs so you remember situations and solutions.

Keep moving forward, and I hope you find your finish line!

Stay safe out there!!!

Shoe Review of the Month

Hoka Zinal

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

I've used Hoka's newest trail iteration for up to 50k, and I'll say that this shoe has a sweet spot in my line up for its versatility! 

Let's start with the tread. The lugs are not very aggressive, so if super traction is what you're after, look else where. It's not to say I've had any problems with traction in this shoe, but I don't and wouldn't use this shoe in super muddy/wet conditions. The outsole is a combination of Exposed EVA (foam) that helps save weight and Vibram's Mega Grip. The lugs are 4mm, so it's a great under foot feel if you have to run on road.

The total weight of the shoe is 8.5oz for a men's size 9, so very light for the amount of under foot cushion and protection you receive. I didn't feel anything poke me or even have any worry when running over rocky terrain! 

I do have a problem with the insoles. I find that the thin insoles Hoka has been using start to slide out of place when they are wet. This drives me crazy! I glued an extra layer of poron (cushioning) to the bottom to eliminate this problem and take up some extra volume in the shoe for my narrow feet. That said, these shoes are roomy and can fit a variety of widths when it comes to feet as the lacing system does a great job of either opening up or cinching down on the foot.

I bought my true size in this shoe and it was spot on. At $160 I'm not sure it's for everyone as the midsole foam and Vibram outsole don't seem to hold up for very long. Don't expect this shoe to last as long as your higher stacked Hoka's!

Overall, I've been very pleased with the performance of this shoe. If you're looking for a light weight and fast option to add to your trail line up, I suggest you give the ZInal a try!

Podcast of the Month

Trail Runner Nation

Start with Why 

with Simon Sinek

I don't think I need to say anything more here.

Have a listen...

Upcoming G5 Trail Work Days

Oct. 9 - Mackey Mtn

Oct. 23 - Hickory Branch

Nov. 5 - Kitsuma

Nov. 13 - Point Lookout

For more information and to reserve your spot, 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.

Quarterly Saturday Work day for 2021 on Oct. 9, going again to beautiful Big Bald on the world famous Appalachian Trail. Information on this can be found on their website!

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.

US Trail Running Conference

Oct. 27-30, 2021

In-Person & Virtual

Fayetteville, AR

Oct. 27-29 - Race Directors

Oct. 30 - Trail Runners

Click the link below for complete information & to register!

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.