Do you go for training runs solo? Does someone know where you are and when you should be back? In this week’s episode we talk about some general safety practices for your runs and focus on having a plan in case things go wrong. Thinking about possible scenarios of getting injured on a run or coming across someone injured can help you be prepared for if it ever were to happen to you.

Find a CPR course near you! https://www.redcross.org

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Song: Lostboy & Slashtaq - Elysium [NCS Release]

Have you ever had a bad race?  How about two?  Can you imagine being on the biggest stage of your running career and having everything turn out all wrong? In this week’s episode we talk with Rachel White about the heartbreak of doing everything right but still having a bad race day in the marathon more than once.  Additionally, we talk about her journey and persistence in coming back to the marathon distance and the joy when everything comes together.

If you have ever had a bad race and felt like giving up, this is the episode for you!  Truly inspiring to hear what Rachel was able to accomplish when she decided giving up was not an option.

Episode Guest: Rachel White - Instagram: rachhel_white

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Are you training to compete on race day or just cover the distance? Are you ready for all conditions or expect it to be perfect to race well? This week we talk about all the aspects of training we need to consider to be ready to compete on race day. I talk about the things you should pay attention to when preparing for a race, of any length, that will put you in a position for success.

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Song: Lostboy & Slashtaq - Elysium [NCS Release]

Are all cross training modalities the same for endurance runners? Should you include cross training in your run training? This week we talk about the different cross training options and how they may fit into your run training. We also talk about what the goals of cross training for endurance runners often are as well as discussing the difference with cross training as an injured athlete.

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Song: Lostboy & Slashtaq - Elysium [NCS Release]

Do you take the time to regularly let important people in your life know you appreciate them? When was the last time you randomly wrote a thank you note? In this week’s episode we talk about how expressions of gratitude can have a positive impact on your own running and in your life in general. Letting your support team know what a difference they are making for you can help you have perspective when tackling difficult challenges. We also talk about what a difference you can make in someone else’s life when letting them know how much they are helping you. It’s a win win!

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Song: Lostboy & Slashtaq - Elysium [NCS Release]

Training Blocks - Absolute Speed Training

Do you include sprinting in your training for 5k races? How about 10k or half-marathons? In this episode we take a look at Absolute speed, or maximum velocity training. One of the most overlooked training modalities for endurance athletes. We talk about what this type of training is trying to achieve, how it can affect your races, and provide a workout example for absolute speed that works great for endurance athletes.

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Song: Lostboy & Slashtaq - Elysium [NCS Release]

Do you do the same runs every week? How often should your training change? Is it okay to do the same run two days in a row? In today’s episode we take a look at the role variation and variety play in helping athletes continue to make progress towards their fitness and racing goals.

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Song: Lostboy & Slashtaq - Elysium [NCS Release]

In today’s episode, we answer some of the most common ultramarathon questions. What is an ultramarathon? What are the most common distances? Do you sleep during an ultra? What do you eat during the race? How do you even train for a race that long? We touch on all of these questions and more.

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Song: Lostboy & Slashtaq - Elysium [NCS Release]

Training Blocks - Tempo Runs

In today’s episode, we talk about one of the key workout formats for improving your endurance racing. We discuss what we are trying to achieve with tempo runs. How the pace for tempo running is calculated, and we look at where this type of training fits into the larger picture of your training cycle.

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Song: Lostboy & Slashtaq - Elysium [NCS Release]

In today’s episode, we look at some of the benefits and limitations of training tools. Do you run with GPS? When was the last time you ran without your GPS watch? Do you use a Heart Rate Monitor? How frequently do you check in with your data during a run? We will look at when it is a great time to use these tools and also when it might be helpful to go without.

Run Coaching Services - www.TeamOcoaching.com

You can also find us on our social media accounts for more education and inspiration.

Instagram: @teamocoaching

Facebook: teamocoaching

Song: Lostboy & Slashtaq - Elysium [NCS Release]