Time Management
Time management is an essential skill to reach your goals. You're always going to wish for more time. We all only get 24 hours, 1,440...
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Welcome Athletes
Jul 14, 20221 min read
Resistance Bands
Bands help you correct any muscle imbalances and improve your muscles' activation. This means the movements you make while running are...
Jul 14, 20221 min read
Vert Training
"Vert" is the elevation gain in a run/race, sometimes this involves altitude (like Leadville) and sometimes it doesn't. Especially here...
Jul 14, 20222 min read
GAME CHANGERS & CREWING ESSENTIALS
Race Prep & Information Race Binder A printed copy of the runner handbook & directions. Place them in a binder with page protectors for...
Jul 14, 20221 min read
HEEL PAIN CALF PAIN TIGHT HAMSTRINGS PLANTAR FASCIITIS
Here's my "Best trick in the book" for anyone with twinges or full blown of Plantar Fasciitis, heel pain, calf pain, ankle soreness,...
Jul 14, 20222 min read
How Running Roads Can Benefit Your Trail Running
It’s pretty obvious we all love the trails and it’s no secret as to why. They are softer, more beautiful and way more fun than any road....
Jul 14, 20221 min read
RPE
The Rate of Perceived Exertion measures the level of intensity of any physical activity. It corresponds to perceived exertion, it relies...
Jul 14, 20221 min read
Strides
Strides are short bouts of faster running with recovery in between. These can be done at the end of a long or easy run. They’re about...
Jul 14, 20221 min read
Quad Dominate
ARE YOU QUAD DOMINANT ? “Quad dominance occurs when the anterior muscles (quads and hip flexors) overpower the posterior muscles (glutes...
Jul 14, 20221 min read
Carbs & Sugar
It’s your friend and your worst enemy, especially in the heat. This is a major culprit of GI distress. Too much sugar makes you feel sick...
Jul 14, 20221 min read
Caffeine
Another friend easily turned foe. It’s a great way to pick you up throughout the night but much like sugar once you start you can’t stop....
Jul 14, 20222 min read
Typical Ultra Running & Aid Station Food
Breakfast Peanut Butter Toast - Optional Add Honey Bananas Blueberries Avocado Toast - Optional Add Seasoning Salt Fried Egg Shelled...
Jul 14, 20221 min read
Quickie : Heat Facts
HEAT FACTS As it starts to warm up and the mercury starts to rise few quick facts on heat & humidity ☀️ ✨When the humidity is high the...
Jul 14, 20221 min read
Magnesium
MAGNESIUM SUPPLEMENTS A mineral inour diet that is a key player in many of our body’s functions: bone, muscle, nerve, and brain function...
Jul 14, 20221 min read
Hyponatremia
Endurance athletes can develop hyponatremia — an abnormally low level of sodium concentration. Have you ever been running and your...
Jul 14, 20222 min read
Types of Stress
Types are 3 main types of stress - Acute stress : Acute stress results from your body’s reaction to a new or challenging situation. Acute...
Jul 14, 20221 min read
Digital Detox
So I posted briefly about the overstimulation of our sympathetic nervous system. Ever notice how after a day or two camping or away from...
Jul 14, 20221 min read
Macro Cheat Sheet
Macronutrients 1. CHO (Carbs) : 45 – 70% of total caloric intake 2. PRO (Protein) : 0.8 – 2.0 g/kg a. Men – 1.0 – 1.5 g/kg b. Women –...
Jul 9, 20222 min read
Type I Muscle Fibers
Type I muscle fibers are more efficient over long periods. They are mainly used for postural maintenance. Things like holding your head...
Jul 9, 20221 min read
Cold Weather Runs Got You Tired?
Are you feeling depleted and struggling through cold weather runs? When the temperature drops your body is working harder and it’s more...
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