by Coach Sandi & Coach Sage | Nov 6, 2025 | Uncategorized
Your speed work should evolve as race day gets closer! Coach Sandi Nypaver breaks down a concept used by many coaches—and by runners who coach themselves—is that your training should become more specific as you go. For example, if your goal race is a marathon, you...
by Coach Sandi & Coach Sage | Nov 3, 2025 | Uncategorized
We focus on aerobic base training mainly because it’s safer and more sustainable for long-term improvement. It’s not so much about your heart rate going over a certain number, like your max heart rate or dipping into Zone 3, that’s the issue. The bigger concern...
by Coach Sandi & Coach Sage | Oct 23, 2025 | Uncategorized
The repeated bout effect describes how your body becomes better at handling a specific type of stress it has already experienced (Nosaka and Clarkson 1995). When you do a hard or unfamiliar workout, like a long downhill run, your muscles experience microscopic damage...
by Coach Sandi & Coach Sage | Oct 8, 2025 | Uncategorized
Coach Sage Canaday discusses about one of the simplest, most effective ways to improve your running without adding more mileage or intensity: Strides. What Are Strides? Strides are short accelerations, usually 100 meters or about 20 seconds, run at a pace faster than...
by Coach Sandi & Coach Sage | Oct 8, 2025 | Uncategorized
Coach Sandi Nypaver discusses what matters when training for a race. Photo Credit: Luke Webster I’ve always enjoyed looking at the training of professional runners and the recurring theme is that while there are similarities, there are also some...
