While sports are fun, when you compete "seriously" the aim is to win. Yes, we all want to get better & enjoy our activity, but being a champion is about winning. Even if you aren't in the upper echelon, everyone has a certain competitive range of peers you compete against.

Winners win.

Chatting about this, I'm joined with Andrew Johnson, a former PIAA & WPIAL champion, USATF star, one of the best running backs to come out of Pennsylvania, and formerly apart of the University of Miami's 4x1 team as well as played running back for the football team. This year in 2020, Andrew was inducted into the North Hills HS Hall of Fame from the class of 2004. He currently holds their 100m record and was awarded a variety of accolades.

That to say, this man knows about winning and the mentality that goes in to winning. And often, it's great to hear these things from competitors themselves.

Tune in!

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On this episode of Training Well Done, I interview a mentor of mine, Richard Butler. Richard wears many many hats. He is a coach, HR manager for the city, university professor, D&I manager for US Rowing, former gym owner, brand ambassador, and MORE!

Equity and service towards others are important drivers for Richard's life and what he bestows upon people. We discuss his background in life and coaching, as well as how he's become a coach for life in so many ways to help people lead and live better.

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Check out my website to learn more about coaching and my gym:

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As cross country & football mostly come to an end this fall, it's time for winter training! Offseason training is what makes champions. If you wait until the season begins to get in shape, you've already counted yourself out.

I share key things sprinters and distance athletes need to be focusing on this winter getting ready for April outdoor start. I also share with you some personal struggles I've been dealing with and my take on the Gucci Mane v. Jeezy Verzuz happening the night of 11/19

0:00 Gucci Mane v. Jeezy Verzuz

3:23 Challenging Week

9:15 Cross Country championship shoutouts 

13:41 Training Recommendations

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www.ghperformance.com

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Join Coach Donald and Kalene Morozumi with several mental toughness nuggets! She shares a great story about her rebounding from a "degloving" injury - her skin separating from the muscle/fascia - from diving for a frisbee, to being able to play in Club Ultimate (frisbee) Nationals a year later and then completing her first half marathon a year after that!

Kalene shares wisdom on building a resilient mind and body to handle life's very unpleasant surprises. When she suffered this injury, she had an unknown recovery timeline, a rare injury, and was told she wasn't allowed to run for months.

Kalene went to Club Ultimate Nationals with with Toro (North Carolina) in 2019 a year after her injury and ran her first ever half marathon in the summer of 2020. She has coached several ultimate frisbee teams, including the University of Pittsburgh men's club and women's pro ultimate team Raleigh Radiance.

She trained with Coach Donald at GHP in 2018-2019 before moving to NC!

Follow Kalene on IG @Kaleneypasta

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We are back this week to chat about why you should have days of training that are fast & intense, and days that are slower and less intense. Going 100% everyday can land you hurt and underperforming. This is in regards to max intensity, not effort, or focus which should always be 100%.

Shoutout to our high school runners who dominated this weekend at the city cross country championship in Pittsburgh this weekend.

I added some new spice to the show, hope you enjoy!

New GHP gear is in! Grab you some!

Explore the GHP gear here

Follow me on IG for more training tips and to learn more about me:

@Coach_Donald_

Check out my website to learn more about coaching and my gym:

www.ghperformance.com

Join myself and Coach Dwayne Waite on a conversation about getting the right shoes as a runner for your feet.

On top of being a sprint coach and club organizer, I learned that Coach Waite is a shoe and foot expert. Having spent a lot of time working in the running shoe industry and as a veteran coach, he knows his feet!

Follow Coach Waite on IG: @CoachWaite

And check out his website and track club, Heroes Track Club here heroestrackclub.com

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@Training_Well_Done

Check out my website to learn more about coaching and my gym:

www.ghperformance.com

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Hamstring tears are one of the most dreaded injuries in sports. They are painful to have, challenging to recover from, can take a toll on your confidence running fast. But, they can be overcome!

Take a listen and learn about what a hamstring tear is and the different types, how to return to play, & how you decrease the likelihood of having initial or continuous complications.

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@Training_Well_Done

Follow me on IG for more training tips and to learn more about me:

@Coach_Donald_

Check out my website to learn more about coaching and my gym:

www.ghperformance.com

Knee pain on the front of your knee just above or below the kneecap can be a sign of potential patellar tendonitis. That is inflammation & irritation of that tendon. In this episode I will describe the injury and ways of improving it, especially if it's minor or post physical therapy.

This is not medical advice and if you have a problem see a medical professional.

Coming off a weekend where I ran & biked a lot and felt the heaviness in my legs of fatigue, I decided we should learn about injuries. In the episode I will cover:

• Signs of an injury
• Common running injuries and their causes
• What actually is a soft tissue injury
• What to do / what not to due about training and being injured

Dive in an let's have fun!

Subscribe and share this with a friend, teammate, running mate, or even your mom!

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Check out my website to learn more about coaching and my gym:

www.ghperformance.com

Weight loss, on one hand is rather simple: expend more calories than you take in.

But being able to do that, can be more nuanced. How you actually lose weight is subject to HOW you live, than just the math of it all.

Often, people sabotage it in a variety of ways.

Listen up to learn how you can avoid these mistakes!

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Follow me on IG for more training tips and to learn more about me:

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Check out my website to learn more about coaching and my gym:

www.ghperformance.com