I can usually tell when a runner is overreaching before they can tell me themselves. It's not magic. After nearly two decades of coaching, from Olympic medalists to first-time 5K runners, the pattern is unmistakable. A runner shows up to their Monday session feeling heavier than they should. They mention their easy runs don't feel easy anymore. Their resting heart rate creeps up a few beats per minute. These are the breadcrumbs that tell me everything I need to know. Most runners do too much,...

Three weeks out from the biggest race of the year, and suddenly you feel slow. Your legs are heavy. Your pace feels sluggish. You're anxious. You start wondering if you've peaked too early, if you've lost something in the last 18 weeks of training. Here's what I've learned coaching runners at every level: that feeling is normal, it's temporary, and it's not what you think it is. You haven't lost your fitness. What you're experiencing is taper syndrome, and it's where most runners get...

I’ve coached runners for nearly twenty years. The runners who improve the most aren’t blindly chasing pace every day. They understand how to use effort. Not instead of pace. Alongside it.