Here's something I've learned the hard way. Most race goals don't fail on race day. They fail months earlier, the moment they're set. By the time the gun goes off, the outcome is largely written. The goal was either built on a solid foundation or it wasn't. If you've ever blown up chasing a number, this one's for you. The goal comes from ego, not fitness The most common mistake is picking a goal based on what you want, not what your training says you're capable of. A dream number gets chosen,...

I've been lucky enough to coach across the whole spectrum, from people chasing their first 5K to athletes chasing medals. People always assume the elites are doing something secret. Some magic workout the rest of us don't know about. They're not. After nearly 20 years around the best, the difference isn't the workouts. It's how they think. Here's what the elites understand that most recreational runners don't. Easy really means easy This is the big one. Elite runners run their easy days...

Walk into any race and you'll see a thousand runners glancing at their wrists. The watch has become the first thing we strap on and the last thing we trust ourselves without. So let me ask the question most coaches won't. Do you actually need it? My answer is, it depends entirely on whether the watch is working for you or you're working for the watch. What a watch is genuinely good for A good GPS watch is a useful tool. I'm not anti technology. It tracks your mileage so you can see your...