It’s a big weekend for the DBU Cross Country squads as we prepare to travel to Denver, Colorado to preview our Regional Championship course. If we are going to make it to the NCAA National Championships later this fall then we’ll have to do so by qualifying through the Regional Championships. I don’t know why … More On the road again…

Monday — 8 miles progressive. Last four miles in 6:54, 6:44, 6:44, 6:37.  Wednesday — 4 x 1 mile tempo w/ 1 min rest. Splits: 6:06, 6:00, 5:57, 5:55.  Saturday — 13 miles hilly — ~7:15/mile pace w/ last five miles sub 7:00/mile pace.  Cashlee Rayas, September, 2018 As I noted a few posts back, … More Workout of the Day — Cashlee Rayas

Rob Connor was one of my earliest mentors and it’s been fun watching him lead his Portland Pilots to the top of the NCAA XC world over the past 20+ years. I read this earlier in the fall when the XC season just started and I think there’s so much wisdom to it…thanks to Jonathan … More Learning From the Greats — Rob Connor

From Running with the Legends: Viren’s mystique was by now so great that the other 15 runners in the Olympic 10,000-meter finals “handed” him the race before they even started, says Garry Bjorklund, who made the United States team by nipping Bill Rodgers in the Olympic trials. Bjorklund remembers the tension of waiting to race … More Intimidation and Preparation — Lasse Viren

Cashlee Rayas (Greater Texas Track Club Elite) picked up the win this weekend at the 30th Annual Chile Pepper Festival Open 5km! Cashlee ran 18:45 on a wet and sloppy course to bring home the individual title. It’s been fun watching Cashlee continue to train hard and race hard after graduating from Dallas Baptist University … More Picking up the ‘W’

This was stolen from Letsrun.com and Jonathan Gault. Please click here to be directed to the original article.  In the span of two hours, one minute, and thirty-nine seconds on Sunday morning in Berlin, Eliud Kipchoge changed the sport of running. This seems true, even if, as I watched it happen, it felt hard to articulate exactly … More The Meaning of 2:01:39 (Stolen)

Good days. Don’t take them for granted. Enjoy them. Revel in them. Remember them.

2 x 200 meters + 8000 meters tempo + 400 meters + 2 x 200 meters 200 meter jog between 200 meter reps, 400 meter jog before 400 meter rep.  Splits: 27:00 for 8000 meters; 63-seconds for 400 meters.   Assigned paces were to cut down every 2000 meters starting at 5:40/mile pace and following this … More Workout of the Day — Stetson Rayas

There are champions everywhere. Every street’s got them. We just have to train them properly.  — Arthur Lydiard This quote is what drives me as a coach. There really are champions everywhere, they just need the proper guidance and encouragement to get there.

With Chicago in two weeks we’ve got a run of marathons approaching quickly for the end of 2018 and into 2019!!! Don’t miss out on a personal best by not having a coach or plan that works for YOU!!! If you are looking to take your running to the next level and are wanting experienced … More Marathon Season is upon us!