Training Well Done

I am beginning a series on plyometric training, aka jump training. On this episode I explain what plyometrics are & what the benefits are.

1) Springiness for running

2) Power production

3) Injury ris…

Often, we are limited on time with how much we can spend training. There are many times when we just have an hour but have to check multiple boxes.

Here are my go to lifting exercises when I only ha…

I finally did it! Broke the 20min barrier. I ran 19:56 during the P3R Turkey Trot. During my run & lift this morning I reflected on training and things that went well & things that could've gone m…

Wait, is it that simple? *Yes

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https://www.ghperformance.com/strength-training-for-young-runners

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A kiddo of mine pulled a quad muscle! After taking summer off for much needed rest, she jumped back into the gear having a great season with new PR's.

But she didn't heed to Fast Days Fast, Slow Da…

When racing, don't fall asleep at the wheel.

Check out my e-Book on Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

Check out Coach Khyla’s e-Book o…

With more widespread success and less nagging issues from our in season trainees, I am reflecting on changes made in the gym for our XC athletes and how they have contributed to, though certainly don…

Take a listen and see some of the common reasons endurance runners (and even sprinters) hit stagnant points mid season.

Check out my e-Book on Strength Training for Young Runners

https://www.ghperforma…

As a runner, lifiting weights is probably not at the top of your todo list unless you're a sprinter.

Let me tell you, endurance athletes need to clang weights around too. And surprisingly, quite si…

It's been awhile! Busy with a lot of coaching the last 6 months among other things. I was driving and realized I should drop something for you all.

This month a member at the gym was telling me ho…

Join my and my physical therapist, Sean Crandell as we talk about tendons, one of my favorite subjects.

Sean has helped me with ankle and knee issues and works with Nancy Foley who runs the practice…

On this episode I'm joined with Dan Lampmann of YRC - Yinz Run Club. I've had the privilege of running with YRC over the last year and have supported their runners with understanding running mechani…

Join me on this episode with one of our coaches at GHP, Benny Zelkin. Benny has been at GHP almost 2 years to date and handles our Trackside Sprints program and coaches our Strength and Movement Sma…

Join me on this episode with Alyssa Chance, a local runner here in Pittsburgh who runs everyday to view various artworks around the city.

Alyssa impressively amasses 80-100mile weeks consistently. S…

I made some goofy choices last week that I have left me on a bad knee. I think you can learn something from me. Last episode of the year, changing pace for 2023. Enjoy!

Check out my e-Book Strength…

You know you need to stretch more. During my morning walk, I cover a couple of easy ways to get more stretching in as you know you need to do it.

And a nice nugget about confidence at the end.

Enjoy…

Learn about what your hip flexors are and how to you can keep them from getting hurt!

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Ge…

Spring marathon season training is beginning for many of you! For the younger runners, off-season track training has begun.

You know strength training is important to having a quality training cycl…

Check out this interview I did with one of our student-athletes in August, Holden Eagle. This was just before starting his freshman XC season after having a great HS senior campaign, capping it off …

Winter is coming. That means it's time to get more work in the gym. When it comes to getting leg work in, you have to have balance getting all of the major muscles targeted. With the major muscle…