​ENABLE: "To supply with the means, knowledge, or opportunity (to do something)"; "make able"; "To make feasible or possible" thefreedictionary.com​

Personal Coaching

​I am a qualified, personal running coach with years of running and racing under my belt.  I enjoy helping runners achieve personal goals by providing individualized training plans and one-on-one coaching.

​Whether you're just getting started in running, returning after an injury, a high school runner in the off season or a seasoned veteran, I'd love to work with you.  

Running Tips & Advice

Essential Tools for Your Racing Belt

Once you've put in the effort of training and it's time to race, here are a few tools to help ensure you are able to give it your all.
  1. Positive Thoughts:  Trust your training.  You know how hard you've worked and the sacrifices made; so, have faith in it.  Don't let doubt creep in and take over; keep your thoughts positive by using a montra such as "I can do this" or "No Quit", etc.  Also, take some time the night before and the morning of your race to close your eyes and visualize yourself having a great race.  See yourself running strong and smooth, passing people throughout the race.  
  2. Arms:  When you start to get tired or need a little extra boost picking up the pace, use your arms.  Increase the momentum of moving your arms forward and back.  As the cadence of your arms quicken, you will find your legs will follow suit and your pace will increase.  Use this same tool when climbing a hill; shorten your stride and pump your arms to drive you forward and up.  
  3. Consistent Pace:  During a race you want to be as efficient as possible with how you expend energy.  Speeding up and slowing down over and over will expel more energy than running at a consistent pace or effort.  Know the pace you want to be running prior to the race; then, run that pace for as much of the race as possible.

From Nothin' to Somethin'
​ 5k Training Plan

Are you ready to take a leap of faith and sign up for your first 5k?  If so, congratulations!  You've just taken the first step to running a race - "commit to doing it."

Training for your first race can be a bit daunting if you've never run before or you've had an "extended" break from running.  But, hopefully you are excited for the challenge and ready to work.  With enough time and proper training, you can be ready to show those 3.1 miles who's who.

To help get you started and provide some direction, I want to provide a free "From Nothin' to Somethin' 5k Training Plan".  If you would like a training plan built specifically for you, send me an email at instriderunner@gmail.com.   

​Half Marathon Training Plan

Are you ready to take the next step and sign up for your first Half Marathon? Check out "The Best Half Marathon Training Advice" to help get your training started in the right direction.  Also, be sure to check out my  free  half_marathon_training_plan.pdf you can use to help get you ready to rock that first half or crush your old PR.  

How to Run Faster

Have you plateaued in your quest to become a faster runner?  Or are you just starting out and want to improve your racing times?  If you fit into either of these categories, you want to check out my blog "How to Run Faster" and 
"Getting the most out of your speed workouts".

Nutritious Foods For Runner

Just as car needs gas (ie. fuel) to operate, runners need fuel in order to run.  You've probably noticed at the pump the multiple  grades of gas, there's 85, 87, 91 or 93.  I would guess most vehicles can operate on either of the different fuel options; but, does one grade help your vehicle perform better than the other?   
There's a quote by John L. Parker, Jr. that states in reference to our bodies: "If the furnace is hot enough, anything will burn, even Big Macs."  While this quote could be true, are there other things the furnace could burn that will enable our bodies to operate more efficiently?   Click here to learn more about good foods for runners. 

Four Tips to Having a Strong Mind

When's the last time you didn't finish a race or a workout or didn't even start a workout because your body just didn't feel up for the challenge?  We've all probably been there and it should be expected at times.  So, what is it that controls you, your mind or your body?  Check out my "Four Tips to Becoming a Mentally Strong Runner" and "Tired, Not Done" posts and learn how you can become a more mentally strong runner. 

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