If you read this site, then you are probably looking to breakthrough in your running (or coaching)…and it’s obvious to breakthrough you’ve got to TRAIN HARD…however it might not be as obvious that you need to RECOVER BIG as well. So…what does it mean to RECOVER BIG? Hydration. Especially in the summer. Anytime you go … More Tuesday Tip — RECOVER BIG
Dawn Grunnagle — January 2015 15 x 3 min (tempo) w/ 1 min jog rest I can’t express just how beneficial and fun my time working with Dawn Grunnagle was from 2013 through 2016. She was my first true post-collegiate athlete and one that pushed me to be a better coach and showed me just … More Workout of the Day — Dawn Grunnagle
You want to be great? Expect accountability in that pursuit. Watching the Olympic Trials over this past week and a half was super inspirational for me, but had me thinking about those athletes who made the team for the Tokyo Olympics. I can promise you that it wasn’t EASY for any of those athletes. I … More Tuesday Tip — Expect Accountability
Kelsey Bruce — November 2015 6 x 1 mi @ 5:44, 5:40, 5:36, 5:32, 5:28, 5:24 w/ 2 min rest This was Kelsey’s first session as a post-collegiate runner all the way back in 2015 and was just 10 days after finishing 4th at the NCAA Cross Country Championships and about two weeks before her … More Workout of the Day — Kelsey Bruce
Running hills is one of the easiest (and hardest) ways to improve your aerobic fitness and speed. And it might be one of the least complex exercises there is…you see a hill? Run it! During the base building phases of training I suggest running hilly routes 1-2 times per week and letting one of those … More Tuesday Tip — See a hill? Run it!
Mid-Distance Crew — March 2021 3 x 200 meters (easy-medium-fast) w/ 200 meter jog rest + 3 x 400 meters (800 meter pace) w/ 4 min rest + 3 x 200 meters (easy-medium-fast) w/ 200 meter jog rest. I got the opportunity to start working with our Middle Distance crew in mid-February and it was … More Workout of the Day — Mid-D Crew
I’ve said this a million times here before…but strides are so important, especially in the summer when you are building your base for Cross Country! Most people who follow my website are in the high school or college cross country and track world and so right now is the time of year where your athletes … More Tuesday Tip — Don’t neglect the strides!
Major breakthroughs are happening right now in the NCAA. Men and women are running faster than ever. At the end of our season, we watched the NCAA Division II National Championships 5000 meters record get smashed by over 20 seconds in Madi’s race. The young lady who won went out in 4:56 for the first … More Breakthroughs
Angel Luera — March 2021 3 x 300 meters (easy-medium-fast) w/ 100 meter jog rest, 2-3 min rest, 5 mi (continuous tempo) with 2 miles at 5:52/mi, 2 miles at 5:44/mi, and 1 mi at 5:36/mi, 2-3 min rest + 3 x 300 meters (easy-medium-fast) w/ 100 meter jog rest. Angel Luera had an amazing … More Workout of the Day — Angel Luera
Running is the simplest form of athletics, but for some reason we often complicate it. You get better at running by running. Some days you should run easy. Some days you should run hard. Some days you should run slow. Some days you should run fast. It’s really not that complicated at all. Listen to … More Tuesday Tip — Keep it simple.