Newsletters

  • Strength Training: The Flossing of Running?

    We know, we know. Being told to incorporate strength training into your running is a bit like your dentist telling you to floss. You already know it’s good for you. You already know you should be doing it. And yet… it’s usually the first thing to get skipped when life, mileage, or fatigue pile up. Over the […]

  • In the past few years we’ve had runners come to us who were unsure whether coaching was really working for them. They liked the idea of having a coach.They invested in it financially.But over time, something felt off. They weren’t always sure how closely their workouts were being reviewed. They weren’t given clear pace ranges […]

  • You’re probably misunderstanding Zone 2

    Zone 2 training has become one of the most discussed concepts in endurance running, and for good reason. Easy aerobic running is foundational. But when runners say, “I trained in Zone 2 for a year and didn’t improve,” the issue is rarely a lack of patience or discipline. It’s usually a misunderstanding of how Zone […]

  • This Method of Setting Goals Can Work Wonders

    by Coach Ray Nypaver High-level performance isn’t just about pushing harder, but rather it’s about making better decisions under stress. The runners who improve year after year are the ones who can regulate effort, recover well, and adjust intelligently when training or life doesn’t go exactly as planned. Goals rooted in clarity rather than pressure […]

  • When “Hard” Is Just a Story You’re Telling Yourself

    Coach Sandi Nypaver shares one of her many tips to help you train a high-performance mindset that will allow you to achieve your goals. Thanks to neuroplasticity, anyone can develop a high-performance mindset with the right focus! One of the biggest mistakes runners make when chasing big, uncomfortable goals is focusing only on how hard the process […]

  • How are you responding to your training?

    One of the most important questions Coach Sandi Nypaver asks when reviewing an athlete’s program is: How are you responding to your training? This matters because everyone responds differently. Take high-intensity VO₂ max speed workouts, for example. Some athletes thrive on them because they recover quickly and see big performance gains. Others? Even with great recovery […]