10 Key Components to a Training Program

A comprehensive endurance training program goes well beyond just logging miles or time. It’s a balanced system that develops your aerobic engine, durability, speed, and long-term health while managing fatigue and injury risk. Here are the essential components and how they fit together:

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1. Aerobic Base Development

Purpose: Build efficiency, mitochondrial density, capillary density, and fatigue resistance.

Includes:

• Easy Zone 1–2 sessions (the bulk of training)

• Long endurance workouts

• Conversational pace efforts

Why it matters: This is the foundation that supports all higher-intensity work. Too many athletes are skipping the base training with stock programs or AI apps, which leads to injury risk, burnout, and/or lack of adaptions later in the program. 

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2. Intensity & Quality Sessions

Purpose: Improve performance ceilings (speed, power, VO₂max).

Includes:

• Tempo / threshold workouts

• Interval training (VO₂max, hill repeats)

• Race-pace sessions

Typical structure: 1–3 quality sessions per week depending on experience and volume. The older we are then 1 quality session is key. If the athlete is in their teens or 20s, they can handle 3 quality sessions or more easily.

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3. Strength & Musculoskeletal Training

Purpose: Improve force production, economy, and injury resistance.

Includes:

• Compound lifts (squats, deadlifts, lunges)

• Single-leg strength and stability work

• Core and posterior-chain focus

• Plyometrics (when appropriate)

Frequency: 2×/week in base phase, 1–2×/week in race phase

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4. Mobility & Movement Quality

Purpose: Maintain joint range, reduce stiffness, and support mechanics.

Includes:

• Dynamic warm-ups

• Mobility drills for hips, ankles, thoracic spine

• Light stretching or yoga

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5. Recovery & Regeneration

Purpose: Enable adaptation and prevent overtraining.

Includes:

• Rest days and active recovery days

• Sleep (often the most overlooked tool)

• Deload/absorption weeks every 3–5 weeks

• Active recovery (easy swims, spins, walks, hiking)

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6. Nutrition & Hydration Strategy

Purpose: Fuel training, improve recovery, and support performance.

Includes:

• Daily fueling matched to training load

• Carbohydrate intake for harder/longer sessions

• Protein for repair and adaptation

• Electrolytes and hydration planning

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7. Periodization & Planning

Purpose: Ensure progressive overload without burnout.

Includes:

• Training phases (base → build → peak → taper)

• Weekly structure (hard/easy balance)

• Long-term progression over months and seasons

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8. Monitoring & Feedback

Purpose: Guide decisions and adjust training.

Includes:

• Training load metrics (volume, intensity)

• Heart rate, pace, power, RPE

• Subjective markers (fatigue, soreness, motivation)

• Performance benchmarks

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9. Sport-Specific Skills

Purpose: Improve efficiency and race execution.

Examples:

• Running mechanics or cycling cadence work

• Pacing strategies

• Terrain-specific sessions

• Transitions (for triathletes)

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10. Mental & Tactical Preparation

Purpose: Sustain effort and perform under stress.

Includes:

• Goal setting

• Visualization

• Discomfort tolerance

• Race-day planning

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In Summary:

A strong endurance program balances:

Consistency + Progression + Recovery + Strength + Fueling

Here are the main components to my coaching program at Movement Is Play and what I include for my athletes. 

1. Base, Build, Speed, Specificity, Race, Post Race phases
2. Periodization weekly and monthly 
3. Cross training 
4. active recovery & rest 
5. Mobility & yoga 
6. Functional strength & Isometrics 
7. Plyometrics
   
8. Race week and race day prep 
9. Injury prevention and management 
10. Plan adjustment for sickness, travel, or setbacks 
11. Gear education 
12. Fueling education 
13. Recovery tricks & optimization 
14. Race recommendations & planning
15. Race pace strategy 
16. Mindset prep 
17. Human connection

I've been racing for 29 years and coaching for 19 years athletes from all levels from youth to their 60s. My most common age group is 30s-50s because I aim to optimize my athletes time, health, and ability to run stronger towards their goals as working professionals balancing career, parenthood, and life. My coaching program goes beyond only a training plan or an AI generated workout plan. I am grateful for all my athletes past and present. Thank you for being a part of this journey together! Contact me if you would like to begin on your journey towards achieving your goals.

25+ Gifts Ideas for Runners

Do you need ideas what to give the runner in your life? Below are gift ideas for the different type of runners in your life. Great to add to your wishlist as well. I have also included some discount codes for my favorite products that continue to support me. I don't get a kickback for many of the discount codes; however, it helps me bring you more discounts when you use or share them. 

1. TRAINING PARTNER:

Compression boots - RecoveryAir by Therabody. I have a pair of JetBoots and PRO (1st Gen). I've gifted my dad and Tony the PRO (1st Gen). It's a great investment for your partner and yourself to use regularly at home or when you travel. They are TSA friendly.

GPS Watch -- your training partner may already have one so it is always fun to get the latest release. I used Garmin for the last couple decades -- they are great watches and GPS technology. I have currently the Garmin Epix. COROS is also a great competitor and I've enjoyed their features. I have the APEX 2 Pro and Vertix. The technology and battery life are phenomenal, prices are competitive to comparable watches. I am also am testing a new release by Suunto to provide exciting feedback soon.  

2. RACING BUDDY:

Race registration -- Runner's love to receive a gifted race registration. I coordinate and plan all of my dad and Tony's run races. Here are our races for the first quarter of 2026.

• 1/18 Rose Bowl Half 
• 2/1 Surf City Half - discount NADIA15
• 2/22 Ventura Half 
• 3/8 LA Marathon 
• 4/20 Boston Marathon 
• 4/25 Into The Wild Series 
• 5/3 OC Half - discount NADIA15

Altitude Training Series -- I launched my NEW trail running series for my athletes and any runner interested in learning how to properly train in altitude on beautiful new courses each time in the San Bernardino Mountains at 7100' altitude. The winter series will run from Dec - Apr with 2 hosted run events per month. December is open to my athletes only to keep them intimate with a massages, post run potluck and recovery zone. January registration opens soon for the public run community. Save the tentative January dates: 1/4, 1/11 and 1/25. Event fee includes pre/post run goodies from sponsors, new course each week, and hosted by me, Papa Dog and Tony. Come train with us with three pace groups available!  

3. NEW RUNNER:

Running store gift card -- The best way to start running is with a great pair of running shoes that fit a your specific needs. For any new runner, I recommend first to visit your local specialty running store to have your running gait analyzed for free then have a knowledgeable rep recommend the optimal shoes for you in at least three different brands. 

Running Shoes -- I have used a variety of brands in the last 29 years I have been racing. Feel free to reach out to me with any questions of my favorites. As mentioned above, the best first step is visiting your local running store to get fitted and explore a few recommendations. Currently, in my rotation as I train often in the trails are 361 LYNX or 361 ELEOS for the roads. 

4. SECRET SANTA:

Earbuds / Headphones - JLab  have several price points to choose from as low as $30 or $199 for your premium pairs. It is a perfect gift for anyone and even a great stocking stuffer. All their products deliver quality sound and have been my favorite earbuds for over a decade. Discount: NADIA15 

Bath Sets - I have been using SBR SPORTS for over a decade. Founded by Karen locally in Irvine, SBR has supported triathletes and athletes worldwide to stay fresh and clean. I use their Trislide or skinslick (same product only different size and color bottle) as anti-chaffing and Triswim daily. With gentle ingredients, Triswim is safe for kids or pets too. Mix and match your gift bundles. There are traveler's sets, too. Discount: NADIA - saves 20% off

Another newly launched beautiful bath line is Oli Oli Beauty. Founded in 2025 by SBR Sports founder's son, Matt Schmit, it brings beauty and science together in the Laguna line. 

5. INJURED RUNNER:

Pain management patches - StaminaPro Patches are electroceutical charged patches with electrons from a variety of nutrients shown to reduce inflammation leading to faster recovery and performance. Some of the nutrients are branched chain amino acids, essential amino acids, arnica, beet root, bioperine, COQ10, glutathione, green tea extract, Mg, MSM, Olive Leaf, Omega-3, Tumeric, Vitamin D, and more. My entire family uses them not only during running, but also if we tweak something during a non-running related activity. Discount: NADIA15 

Roll On Muscle Relief -- We've  tried several CBD products and roll ons. Our favorite is Mons Pura with 750mg CBD Arnica, Menthol, Camphor and more. My dad loves his for every time he walks, hikes, or runs. Discount: NADIA20

Bodyweight support system - LEVER Movement device attaches to your treadmill and can take up to 45 pounds off your bodyweight allowing you to focus on your form, return from injury safely, and/or ramp up your mileage safely. This was one of the key tools I used after my right meniscus bucket handle tear in January 2021. Discount: NADIA - saves 15% off

6. Runner that Needs Helps with Nutrition: 

Hydrogels - Maurten Starter Kit allows an athlete to try several of their products in training to help explore what works best for the individual. The hydrogel technology is fast absorbing by increase the rate of gastric emptying into the first segment of the small intestine where the majority of absorption occurs. The Feed offers a great option to try out Maurten and other nutrition products in a goodie bag as well with periodic discounts. It is always a great idea to explore what works best for you and then fine tune your strategy in training for race day. For our goal races, Tony, my dad, and I use Maurten gels and drinkmixes. 

Geldrink - Chargel offers a unique blend of a gel and drink in one. Available in 3 flavors of apple, white grape, and strawberry, it is a caffeine-free 6.3oz pouch with 45g of carbs for calories and hydration in one. You don't need to drink it all at once either as the cap is resealable. In the summer, I love to freeze mine to have a yummy cold treat mid-run on the trails. Discount: NADIA15

Protein - I am a huge advocate of consuming more quality protein in our daily diets from food sources. Additionally, protein powders can help us fill in the gaps.  Cofounded by Dan and Cameron in 2022, RNWY is a great protein with creatine in Chocolate and Acai. They also have collagen and newly released salty carb line. Discount NADIA15. Another great family-owned protein line with CBD is by Mons Pura. Try their vanilla ice cream flavor or chocolate mousse. Discount: NADIA20.

Meal Delivery Service - Order a week supply of meals for your runner to help them have healthy, tasty meal options at home to save time on cooking or cleaning on those busy days. Designed for athletes, I use Trifecta Nutrition meal delivery service with a 10 meal plan delivered every other Friday. Meals are vacuumed sealed, never frozen, last up to 6-10 days in the fridge or 3 months frozen. Explore from over 100 meal choices from clean, paleo, keto, and plant based categories. Ships to all 50 states. Discount NADIA40 saves 40% off your first month. 

7. RUNNING CLUB FRIENDS:

Running Accessories -- We can never have too many. I love the options Ultimate Direction accessories offers from socks, mittens, gaiters, buffs, performance hats and ice bandanas, which helped me tremendously at my Palm Springs Triathlon in 98F. Discount: NADIA - save 20% off. 

Hydration -- a box of their favorite hydration is always an amazing gift for anyone! We will always need it and a continuous supply of it. My favorite electrolyte is Electrolit found now in zero calorie form and powders for easy to travel. There are over 15 flavors that you can find at your local grocery store, 7-11 or gas station. My favorite sparkling water is Splendor all the way from the high altitude andes mountains (Cotopaxi) in Ecuador, where my parents are from. They have still and sparkling water infused with amazing health benefits from the Andes. Discount NADIA15. My favorite health drink is Pickle Juice. Several benefits to consume daily or on the go. You can purchase in mini travel size, regular 8oz or gallon refills. Discount: NADIA20

Caffeine -- A gift card to their favorite coffee shop or Vital 4U pouches! I have been using the health caffeine shots by Vital 4U for also over a decade. Family-owned based out of Palm Springs and founded in 1987, they have several flavors to choose from in a convenient pouch with 150-185mg of caffeine in each pouch. It is also very helpful when you need a midday pick me up or on those long drives and road trips. Discount: NADIA10

8. RUNNING COACH:

Referrals - Word of mouth is always the best way runners can connect with coaches that care and go the extra mile for you. I sincerely appreciate all my athletes because most if not all have come to me by word of mouth because they trust who recommended. Give your coach a shout out on social media or refer a friend how helpful she or he has been. It's always a great gift that keeps giving. 

Spa day pass -- Everyone can use an extra spa day. There are also now great wellness centers that are tailored for athletes with community events. Two I attend that I would recommend are Renew Performance Center in Pasadena offering contrast therapy, red light therapy, floatation therapy (sensory deprivation tank), compression, and massage services. Another great wellness center is Mohawk Wellness Collective in Echo Park. Owner Jacob does so much for his community, it is a great space to support. 

9. TRAVELING RUNNER:

Massage gun -- There are many to choose from on the market. Different brands and sizes. Gift yourself or your loved one a high quality massage tool to use at home or travel. My favorite is the Theragun PRO that I have gifted for myself, Tony and my dad. I have now included them in my wellness space for my Altitude Training Series recently launched. I also have the mini's for all of us. All are TSA friendly. 

Recovery sandals -- What we wear in between our training sessions can either hinder or support our recovery. Aim to wear supportive footwear and/or sandals when traveling or throughout the day if you are on your feet all day. I love to use my recovery sandals by VELOUS either their stylish flip sandal or slides. Foot care during and in between sessions is important for not only performance but also for longevity and joint health. Please steer clear from ballerina flats, flat flip flops or heels over 3 inches. There are proven studies shown how these negatively impact our joint health after periods of prolonged use. Love your feet. Discount: NADIA2026 - saves 20% off. 

10. TRAIL RUNNER:

Hydration Vests, Packs, Handheld Bottles - I LOVE trail running, mountain running, and have Ultimate Direction as my hydration pack on the trails. Finding the most comfortable pack or handheld for you can be daunting. Decide on what size (storage capacity) you need then choose your color. All their packs have several choices with multiple pockets and bottle options. I have all the main sizes of storage capacity from 5L for racing, 10L, 15L, and 30L for my all day adventures. Discount: NADIA - saves 20% off.

11. MOTHER RUNNER: 

Vital 4U supplements - A baby jogger would be the best! Then the gift of health as their sleep is often disrupted. Supplements can very helpful in filling in some of the gaps in our daily diet. Vital 4U is my go-to every single day at home or when I travel. It is pre-packaged packets of 12 pills with over 75 nutrients to help support your daily needs. I have been using them for over a decade and also have both my parents on them, too. I rarely get sick despite often travel and frequent event schedule of 30-40 events per year. Supplements help support a healthy lifestyle. Discount: NADIA10

DGP For Pets supplements: We cannot forget our dogmoms. Give them the gift of health and nutrients that support their pet's mobility and flexibility with DGP. It includes ingredients such as collagen, wheatgrass, boswellia and more. Discount NADIA

12. YOURSELF:

Massage -- You deserve to gift yourself the things that allow you to heal and renew. Often at the end of the work day, we make the mistake to say "I need a ___" to decompress and it may not be the right choice. I am grateful to have found Paulina Valenzuela who has helped me elevate my training these past 3 years as I if I was ten years younger. You can find her in Monrovia, Echo Park at Mohawk, or house calls. Contact her to give yourself the gift of healing you deserve. She offers 30% off discount for your first session. 

Thank you for reading and please share this with someone who may need some gift ideas this season. Contact me if you're looking for a running performance coach to help you move, train, and race stronger this upcoming season. Happy, healthy moving. :)  

20 Key Strength Exercises for Runners

Functional Strength is an essential component for runners. It supports better running economy, more power, balanced body, delayed fatigue, and injury-prevention--essentially supporting our longevity in the sport. Where to start, when to strength train, or what to do can sometimes be overwhelming as we would like to optimize our training time. Here are 20 essential strength exercises for endurance runners, covering glutes, hips, core, quads, hamstrings, and calves — the key muscle groups that support efficient, injury-resistant running. At the end, I share how to incorporate these. 

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LOWER BODY — POWER + STABILITY (Hips, Quads, Glutes)

1. Bulgarian Split Squat

Top exercise for single-leg strength and hip stability.

2. Reverse Lunge

Runner-friendly and knee-kind alternative to forward lunges.

3. Single-Leg Squat / Step-Down

Builds knee tracking control and hip stability.

4. Step-Ups (with knee drive)

Directly improves stride propulsion and hill strength.

5. Lateral Band Walks

Targets glute medius to prevent knee collapse and IT band issues.

6. Goblet Squat

Strengthens quads and core while reinforcing upright posture.

7. Romanian Deadlift (Single- or Double-Leg)

Strengthens hamstrings and glutes to prevent overstriding injuries.

8. Glute Bridge / Hip Thrust 

Max glute activation → better push-off and reduced back strain.

9. Curtsy Lunge

Strengthens deep glute stabilizers and improves side-to-side control.

10. Lateral Lunge

Balances running’s forward-only movement.

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POSTERIOR CHAIN — HAMSTRINGS + CALVES

11. Hamstring Curl (Swiss ball or slider)

Crucial for knee flexion strength and hamstring symmetry.

12. Calf Raises (Straight Knee)

Strengthens gastrocnemius — the main power calf muscle.

13. Bent-Knee Calf Raises (Soleus)

Soleus = #1 endurance muscle in running → prevents Achilles issues.

14. Calf Isometric Holds

Builds tendon resilience for high-mileage training.

15. Glute-Ham Raise (or Nordic Curl Progression)

Strongest hamstring builder; protects against strain.

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CORE & PELVIC STABILITY

16. Dead Bug

Teaches core control needed for efficient stride mechanics.

17. Pallof Press (Anti-Rotation)

Strengthens deep core stabilizers for balance on uneven terrain.

18. Side Plank (with hip lift optional)

Best for lateral core and pelvic stability.

19. Farmer’s Carry (Single Arm or Both)

Strengthens grip + trunk, improves posture during long runs.

20. Bird Dog

Improves cross-body coordination — essential for running gait.

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There are more exercises you can do. These 20 are a great start to focus on for runners. Always focus on form first. You can add weight as you get stronger and these can be done 2-3x/week. Contact me if you’re looking for an endurance coach to help program your training for endurance, speed, and strength for your next goal race.

Please save this and share with a running friend as it helps support me to continue to share more endurance training tips for everyone. Next strength article will be on Isometric exercises and Resistance Band exercises. Thank you for reading and sharing!

How To Negative Split Your Next Marathon

One of the most effective strategies for improving your race times at endurance events is mastering the art of pacing. There are a few key factors that come into play in order to effectively execute a strong pacing strategy, which include your: fitness, emotions, fueling/hydrating, race day elements, and mental drive. I've been racing for almost 30 years over 650 races with most of them being in the last 2 decades post graduate school. With 84 Boston Qualifying times out of my 163 marathons, here are my five strategies to help execute a strong pacing strategy, while targeting the coveted negative split. 

1. Craft a Solid Pacing Strategy 

If the course is relatively flat and/or evenly distributed in its course profile, the goal is to run even splits or finish 1-2 minutes faster in the second half than the first. In a meta analysis of personal records for professionals, elites, age-groupers, and recreational runners, it is often times even splits or 1-2 minutes positive or negative splits. If you find yourself finishing more than 2 minutes faster in the second half, it may be a sign that you left too much left in the tank in the first half—meaning you could have pushed yourself a bit earlier in the race.

Create realistic Time Goals A, B, and C for your race that are based on your current fitness by analyzing your training log carefully. Don't let your emotions overreach what time goals realistically are. Working with a run coach can help do this for you with a trained eye to develop a pacing strategy based on these goals by analyzing your key run sessions and test races during your specificity phase of your training program. The key insights are in your training log.

2. Take into Account Weather, Course, and Environment  

Once your time goals are created and you have an idea of your pacing strategy, you must factor in: heat, humidity, altitude, course profile, race dynamics that will all come into play in your pacing strategy and overall race day execution. If you don't make the right adjustments, the second half of your race will adjust it for you. Again, remove emotion of what you wishfully want, and realistically take into account your fitness with the elements presented on race day. If you do, I promise you will pass several runners in the second half.

3. Prioritize Fueling and Hydration

A well-executed fueling strategy contributes to the success of your pacing strategy.  During training, pay attention to what works best for your body—experiment with different gels, chews, and hydration methods during your long runs and key intensity sessions. Once you find what works, continue to repeat it again, and again, and again. This is why marathon training should have a few months of training cycles to properly fine tune these strategies in different weather, course profiles, emotional states, fatigue levels, distances, and intensities. Your training serves as a window to every scenario possible that can be presented to you on race day. A run coach or nutrition coach can help provide tailored advice based on your unique needs, ensuring your fueling plan is solid in training. On race day, stick to your fueling and hydrating strategy. Make adjustments on the fly if needed. Stay engaged to stay on top of it, even if and when things don't go as planned because often times they don't. 

4. Drawing Strength From Yourself / Check Your Emotions

Training for your personal best is hard, whatever the distance. Aiming for your best on race day is hard. You are aiming to find the stronger version of yourself. You are aiming to make your own breakthrough and explore what is possible. This is empowering. However, it is very easy to allow ourselves to fall into self-doubt either telling ourselves: we are not ready or being too unrealistic of what the finish time could be. This is where the practice of mindful visualization, breath work, and inner dialogue each help check your emotions to what is realistic but also empower yourself to unleash. A coach can help you reflect on the progress you’ve made, providing mental reinforcement that can offer a significant boost during the tough moments of the race. My athletes very often tell me after their goal races: "Coach, I heard you in my head out there." I did my job because they know I am invested in them reaching their goals. 

5. How Bad Do You Want It

Why did you choose to run this marathon? Whether it’s to challenge yourself, honor a loved one, or achieve a personal best, remind yourself of your purpose to ignite your drive and determination. As fatigue sets in and it gets painful, this powerful reason can serve as the motivator propelling you forward to push through the discomfort to finish faster than you started. 

Negative splitting a marathon is not just about pacing strategy. It is about mindset, preparation, and self-awareness. With a solid pacing plan, proper fueling and hydration strategies, and a reminder of your deep connection to your why, you can conquer the marathon and finish stronger than you started. Let me know if you are looking for an endurance run coach to help you reach your goals this next upcoming marathon season. Allow me to guide you to unlocking what is possible within you. 

Baldy Run To The Top Recap

A beautiful mountain race celebrating 60 years located in the San Bernardino Mountain range, which climbs 7 miles with 4,000' gain from 6,000' altitude to the 10,064' summit. 

Results: 

1:51:56, 1st AG F40-45, 17th Female, 136th OA of 690

8am start, 68F, 30% humidity // 67F summit // 75F notch

Goals:

• A 1:45 summit - Baldy 2006 race age 21
• B 1:56 summit - training Sep 2023, 62F 10am start
• C 2:30 summit - training May 2025, 73F noon start 

Logic: 

• Goal C was a must. I should be stronger than the start of my 2025 summer trail running season. In May 2025, it was my first Baldy summit of the year, in heat, and I was still nursing bilateral hamstring strains grade II from March 2025 (LAM + Boston).
• Goal B was realistic. 2023 was a strong comeback year for me, post meniscus tear: 2021 was all rehab with 8 months of only walking, 2022 was a gradual come back to races, 2023 was back to speeds from ten years earlier. This pacing strategy would be the most realistic test. 
• Goal A was a stretch. Not impossible. However, now reflecting on it, I might have allowed emotions to get in the way of making the leap for it. If I had been more calculated mentally the 2 days before and more focused during the second half of the race with my pacing, I could have potentially taken off the final 6 minutes to beat my younger self from 20 years ago. This is the beauty of racing. It is a test of how you show up on that day. 

Fueling/Hydrating:

400 Cal - 1/2 wheat bread, PB, honey, walnuts (90min before)

100 Cal - Vital4U shot, supps, pickle juice (30min before)

100 Cal - Maurten gel (start)

100 Cal - Maurten gel caf (mile 3.5)

100 Cal - Maurten gel caf (mile 5.5)

400 Cal - 1st bottle DrinkMix + Electrolit powders (first 3mi)

100 Cal - 2nd & 3rd bottle Electrolit powders (final 4mi)

300 Cal - chips, drink (summit after finish)

100 Cal - 1 bottle Electrolit (notch)

300 Cal - RNWY protein, creatine, pickle juice + Splendor sparkling water (at car) 

2,000 Calories total consumed

1,300 Calories burned (10 mountain miles)

Water Aid stations every 2 miles, Scratch booth at Notch

Discounts Available: 

Vital 4U - NADIA10 

Pickle Juice - NADIA20

RNWY - NADIA15

Splendor - NADIA15

Wins:

1. Did my strongest climb via Devil's Backbone in 1:51 since I have been logging it on my strava, since 2017. I usually create my time goals based on pre-2020 and post-2020 (meniscus tear). I beat Goal B and C. Came close to Goal A by 6 minutes. 
2. My fueling and hydrating were on point given the course, weather, and my individualized needs to not bonk, not cramp, and not feel spent afterwards throughout the day. 
3. Didn't cause more injury or pain to my problematic lower back (QL region) that has been giving me issues these last four weeks approximately, which is the main reason three weeks ago I shifted from mountain training to road training and cut training volume by half. 

Areas To Improve: 

1. Control more controllables days leading up to race day, even for Goal B races. Life, drama, and emotions happen to all of us. The couple days prior to the race, I allowed it to distract me by prioritizing others and it cost me emotional drain, upset, and crying. What isn't seen normally in our race results is the deep emotions that either help us or come into play in hindering our potential. However, this is part of being a competitor. It isn't the only hat that we wear in life and balancing the other obligations of life are important. 
2. Execute a better strategy for the second half of this mountain course. I was smooth and calculated the first three miles running nonstop and did not exceed the effort I planned. However, in the fourth mile, I began to get mentally distracted from the events the last couple days weighing on my emotions and that distracted me to push less. Here is where I could have pushed more to shave one more minute. It is easy to walk when you see others giving into walking. On this course, it's seen as power hiking. By the 5th and 6th mile, I was stuck behind a row of runners on single track sections a couple times and it took a little effort and confidence to ask kindly to pass on the left. Could there have been an additional 90 seconds in each of those miles lost? By the 7th mile, when I saw I would not hit my Goal A of 1:45, I felt deflated. Hard lesson reminder: Keep your mind right. Keep your mind focused. The race is for your goal. 
3. Maybe choose to run with a double handheld vs pack holding 1.5L with additional items. Normally, I race trails from 50K and below with a handheld. Race morning I found myself questioning myself because I had not focused on mountain training for the last month AND the summer was focused on distance mountain running vs speed mountain running. These little differences matter and I need to manage my expectations that I wasn't targeting Baldy. After reviewing my splits and reflecting on the above factors, I know I could have peeled at least 6 more minutes off in those last three mountain miles. 

Overall, I am very happy to have returned to race on one of my favorite training grounds. Max and Bruno's ashes rest at the summit that I finally had the courage to spread on a solo summit earlier this summer in 2025. I will always have a special place in my heart for Baldy. Thank you for reading and hope to see you next year at the 61st Annual Baldy Run To The Top. Feel free to reach out to me if you're looking for an endurance coach or have any questions about my endurance coaching program for roads, trails, triathlon, or ultras. 

10 Principles to Fuel for Performance

Nutrition Series 

Part I

Performance fueling requires tailored strategies based on the duration and your activity choice: endurance, strength, or high-intensity. I've competed in endurance sports for almost three decades and have followed nutrition science closely since the 90s. Nutrition science continuously evolves with new data, new products, and as new strategies emerge, the fundamental principles remain relatively the same. Here are some universal principles I recommend to maximize energy output, recovery, and overall performance for my athletes, my father, and myself, whether you are a beginner or an experienced athlete seeking to enhance your performance.

1. Know your numbers

• Track your carb needs per hour
• Track your hydration needs per hour
• Track your electrolytes, particularly sodium, needs per hour
• Each of the three components vary for each individual and will change for you with differing environmental conditions 
• Once you know your numbers, begin to optimize your intake in training with the below points 

2. Know how you’ll hit your numbers

• Practice with different fuel sources: chews, gels, bars, liquid nutrition, fruit, candy, chips, solids, etc.
• Practice with a different pack, belt, and/or handhelds to find your preferences.
• Ex. I use ultimate direction handhelds while racing on trails up to the 50 mile distance because I want to efficiently go in/out of aid stations. I use UD hydration packs for mountain races, stage races, and always for training in trails or mountains to carry extra for emergencies. 
• Practice fueling/hydrating in different weather conditions and different intensities. 
• Then practice increasing your carb intake and/or hydration as the intensity, duration, or weather demands more from you.

3. Be prepared to adjust

• Things can go wrong on race day. They usually do the longer the duration of the race event. Don’t stop fueling or hydrating. This can be a very easy choice to make when we have GI distress, however, it is imperative to aim to stay on top of your nutrition/hydration even when things go wrong. Learn to adjust in training so you can adjust on race day.

4. Train your gut

• Generally, caloric needs increase for anything over 90 minutes.
• The standard for carbohydrates was 60g/hr. Some age groupers are now able to consume 80-100g/hr. Some elites/professionals are pushing 120+g/hr.
• Be patient. It takes time to be able to increase your carb intake and teach the gut to process more carbs. Find the ideal number for you.
• Practice your race strategy in training.
• Heat, humidity, altitude, intensity, and race day nerves all impact how your GI tract processes nutrients. Practice and train it. ALL these factors are the common reasons athletes have GI distress during their races. It matters. 

5. Prepare your crew (ultras, mountain races, stage races)

• Share your detailed plan in advance. Spreadsheets work great.
• Have a back up plan for worse case scenarios. 

6. Carb load

• Race week should be healthy, balanced like your regular eating routine.
• Increase carb intake day before or morning of key long training sessions. 
• Increase carb intake primarily the two days before your goal endurance event; however, there is no need to overdue it.
• There are simple, complex carbs, healthy and unhealthy carbs, soluble, insoluble fiber, etc. Get familiar with what works for you in training so you repeat what works for you before your long runs and key training sessions for race day. 

7. Hydration

• Hydrate well for heath and performance daily. This doesn't change during race week. 
• Increase hydration and/or electrolyte needs about 2 days before your key training sessions, long runs, and goal events. 
• Create a strategy where you are hydrating regularly whether that be throughout the day, during your long training sessions, and goal events. 

8. Pre-race breakfast

• Practice timing and amount during training.
• Race morning nerves will impact how you process nutrients therefore practicing is key. This is why you hear sometimes some individuals are nauseous race morning--it's race nerves impacting how they're processing nutrients already. 
• Ex. What I do for a road or trail half marathon or marathon: 
• 90 minutes before: 200-500 Cal of carbs
• 5 minutes before: 100-200 Cal simple carbs

9. Caffeine

• Know your tolerance.
• Recognize your caffeine sources add up.
• Practice your strategy in training.
• Adjust with the course profile, your tolerance, and with heat as needed.
• Race morning nerves impact how your GI tract processes nutrients.

10. Recovery

• Prioritize your protein intake.
• Celebrate, however, prioritize a healthy, balanced meal. The more ideal your nutrition is after your key training sessions or race day, the better equipped you are to recover and be ready for what is next. 

Next up: 5 Tips How to Strategize your Fueling Strategy. 

If you are interested in learning a more detailed way how to optimize your nutrition, this is included in my coaching programs for my athletes. Email or message me your goals for your goal race and let's explore if my coaching program if the right fit for you.