Spark Running

You have to go slow to get fast. Saying it again louder for the folks in the back. YOU HAVE TO GO SLOW TO GET FAST!

Easy pace (or conversational pace running) is the backbone of any running regimen! This is the base of the pyramid, it’s where you will spend most of your time running—about 80 percent.

Why? Well it’s got a lot of important benefits. It helps improve aerobic fitness—strengthens your heart and helps increase blood flow to muscles to they can better use oxygen. But one of the most important things — it allows us to build mileage (which we have to do to improve speed) while reducing chance for injury. It helps us actively recover from the days we DO intentionally run harder (the other 20%).

Many runners do their easy runs too fast and are putting their bodies under too much stress to reap the benefits. Slow down now, to speed up later! Many who do slow down to the right easy pace find they enjoy daily runs even more, and can go harder in their workouts.

Easy pace can be determined by running at percentage of max HR, or my preference, coupled with the ability to speak in full sentences. Perceived effort should be around 3-5. Another estimate is about 2-3 minutes slower than 5k race pace.

Happy Easy Running!

The sun is up earlier, it’s getting warmer and more humid in many parts of the country—it’s time for summer running. Here are a few simple tips for making the most of and enjoying summer training.
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1) Give yourself time to adjust — especially if you live in a humid area. It can take several weeks to acclimatize depending on your run frequency and length.
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2) Run earlier or later. Depending on where you live, try running before the sun is too high above the horizon or in the evening once the sun begins to set and the heat/humidity has burned off.
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3) Run based on effort not pace. Your usual pace might feel really hard as you adjust to the temps and humidity. Don’t get caught up on a watch, but use the perceived effort scale. Easy runs should be a 2-3 meaning you can breathe naturally, carry on a conversation or speak in full sentences.
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4) Hydrate plenty before, during, and after. Drink 16-20 oz. of water up to an hour before your run, and replenish after. Consider carrying a handheld water bottle for runs of 40 minutes or more, and definitely runs over 60 minutes. Using electrolyte tablets like Nuun can help restore what you sweat out.
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5) Let you skin breathe aka wear minimal clothing. Lightweight shorts, socks, and dry-fit tees and tanks — or no top at all! This is shirtless and sports bra weather. Don’t forget to wear sunscreen!

One of the keys to maximizing your running potential lies in strengthening your core, glutes, and hips.

Most importantly because a stable core helps protect you from and makes you less susceptible to injury.

Second, performance will improve. When you can activate strong glutes you’ll take stress off your hamstrings and help get better hip extension—this leads to a more powerful and efficient stride. Less energy wasted wobbling through an unstable kinetic chain!

I encourage core/glute/hip focused exercises 2-3 per week; either on their own or along with other strength training routines. This includes exercises like single leg bridges, lateral side steps with bands, Bulgarian split squats, clamshells, and more! You can use free routines from experts, like Jay Dicharry, or proactively visit your own physical therapist.

While we run our muscles utilize stored glycogen (and fat to an extent) for fuel. For runs over 80-90 minutes it is necessary to take in nutrition in the form of carbohydrates to replenish glucose levels in the muscles after we deplete those glycogen stores.

The general recommendation is 30-90 grams per hour depending on the length and intensity of the activity, and that also depends on the individual athlete and their body weight, as well as a little trial by error during training runs. For a marathon, the average recommendation is closer to 30-60g per hour.

Runners can use different sources like Whole Foods eg banana or pretzels but those are often hard to tolerate or chew during a run, so we’ll focus on chews and gels.

Most energy gels contain 19-25g of carbs and approximately 100 calories. That means the average person would need to take 2-3 gels per hour of exercise. For a 3.5 hour marathon that would be 6-7 gels with 24g of carbs.

The carb source should be taken with water to speed absorption and aid digestion. However, when not actively taking a gel, runners can supplement water with Gatorade or another electrolyte drink for additional carbs. Taking 2-3oz. Of Gatorade 4 times in an hour adds ~16g of carbs.

Depleting glycogen, poor fueling, or hitting a wall can ruin a race experience. Long runs and workouts can be practice for getting fueling right. There are calculators online to help estimate your necessary carb intake and your coach can help too :)

New Year….New event? Did you know about all the fun and exciting types of races you can join other than traditional road races? From muddy trail races to team-inspired Ragnar-style relays, there’s something for everyone! Plus, track and cross country aren’t just for the youngsters—USATF Master’s events open up a whole world of competition for those over 30 or 40. Make 2025 the year to try something new, or old if you haven’t run track or XC since High School! What’s your next race adventure? 🏃‍♀️🏃‍♂️✨

Just like Donna said, “Treat Yo Self” to some relaxation and recovery tools this holiday season (or send this list to someone who needs a hint)! Each of these items can contribute to feel recovered and ready to go for your next run. The last gift on the list only has opportunity cost, and it is worth it! 😴

Happy Holidays!

Winter is coming December 21st and here in all but name in my neck of the woods. Having the right gear to stay warm, but not overheat, can make all the difference in staying motivated to get outside. Here are my winter running clothing essentials:

❄️ Something to keep your ears and noggin warm. My favorite, having a ponytail, is a headband. For the really cold days when I want to trap the heat from my head, then a beanie is my go to. One that stays fairly tight to my head, designed for outdoor activity. For the days around 20 or below, I will add a buff around my neck that I can pull up over my face, or a balaclava for desperate cold and windy days when your breath freezes to your eyelashes 🥶

❄️ Layers, Layers, Layers up top. It is easy to want to overdo it it to stay warm then quickly overheat. Better to be chilly for the first mile and comfortable for the rest than toasty for the first mile and dying for the rest. Quarter zip pullovers with a base layer long sleeve or tee underneath are wonderful for any temps hovering around freezing. As you warm up you can unzip a little as needed.

❄️ Mittens or lobster claw gloves! Keep those fingers close together to keep them warm. Lobster claw add a little dexterity with use of your pointer finger. Some brands also make a five-finger glove with a mitten pullover, amazing!

❄️ Full length running tights. Not lightweight leggings like you might wear for yoga, but tights intended for running outside. This means a brushed fleece or wool lining, extra compression, potentially wind resistant material, and hopefully...pockets!

❄️ Warm socks. Anything but cotton. A merino wool synthetic blend is the best combo for warmth and durability. My favorite brands, which range in sock thickness, are Feetures, Balega, and Smartwool.

For anything mentioned here, I recommend visiting your local specialty running shop 😊

For the marathon-curious out there who have a run a half marathon, this chart shows a predicted marathon time based on half marathon performance, in 15 minute increments.

There are many methods for estimating, various calculators and formulas. This one uses the Jack Daniels VDOT method.

In my experience, this calculator predicts potential. It gives an athlete, especially a first time marathoner, a goal to work toward. It requires proper training over a training cycle. It is not what you could run today if you just ran another 13.1 after your half marathon, but what you could run for a marathon with the appropriate preparation and variables in your favor on race day.

So if you’re curious about what you could do or how to set a realistic goal, a calculator like this and input from your coach could help you set a goal!

Who can relate?! I mean Sifan Hassan IS a legend, but to the crazy curious person who does everything part? 🙋‍♀️ Part of the joy in amateur running comes from trying different distances, different surfaces, different types of races! Curiosity is incredible fuel, whether it’s in trying something new or being open to what’s possible—to learning your capabilities, and your areas for improvement.

Let’s all be crazy curious people! The trying everything part optional, but highly encouraged!

I offer this tip for anyone who gets frustrated with their GPS watch incorrectly measuring track distance and thereby miscalculating pace, or if using a preprogrammed workout, starts the recovery too soon. Or maybe your watch is just perfect (brand please) but you want to improve your ability to pace intuitively or run strategically on a track.

Using splits times and ignoring pace / watch distance means using the manual lap split button and not a pre-programmed workout on the watch.

It means some old school math and calculating splits and memorizing or writing down the workout, or running with someone who can call out splits for you.

I recommend 200m splits for shorter intervals 800 and below, and 400m splits for 1000 and up. Checking in at the 100m mark is often a good idea to make sure you didn’t go out too fast, or if you’re running a short workout like 200s.

Here is an example with easy math. If your interval pace is 8:00/mile you can estimate that you need to run 2:00 400s, or 1:00 200s. If you’re running an 800 you know at 600m you should be at 3:00. Your first 100m should be 30 seconds.

The greatest benefit is learning what that effort or pace FEELS like and learning how to make minor or micro adjustments, whether slowing down or speeding up, in a specific distance. Rather than figuring out an adjustment to make the GPS calculated mile pace come out correctly.

It’s extra work up front, and some mental energy during but so good for feeling a workout and letting ourselves be a little less stuck on nuanced watch inconsistencies.

Fitness, competition, time outside, socializing, community, mental health, even work requirements—whatever your reason for running we’re celebrating our sport today! If you have a chance, hopefully you can get outside and celebrate with a run!
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Happy !

In only her second marathon, Alissa set a goal to run under 4 hours and she did it!

An impressive accomplishment in its own right, Alissa did it with the set back of a calf strain early in the training cycle. She committed to cross training with vigorous threshold sessions on the stationary bike, and as she returned to running we took each day, and then each week at a time. We remained curious, we never counted her out. She stayed dedicated to PT and strength training and progressed wonderfully still safely able to build to an 18 mile and 3 hour long run.

One of our goals this race was to dial in nutrition better than last time, to feel strong and energized through mile 20 and she did just that!

It all came together on a gorgeous course with ideal weather and Alissa ran a PR of over 10 minutes! 🙌

We know there are so many variables with a marathon, and things don’t always come together. It’s amazing when they do and it’s extra special when there is some adversity in the training cycle.

Congratulations, Alissa! It’s incredible how goals can evolve, from finishing a marathon, to under 4:00, to maybe a BQ one day!