Running Blog


Welcome to my running blog! Are you a beginning runner looking for some ideas on how to get started? You have found the right place. There are hundreds of cookie-cutter training plans on the internet and it can be overwhelming. Explore my blog for some great training tips and answers to some common running questions. Whether your goal is to run your first 5k, marathon, or maybe your first ultra, read on for help. Do you have a question that I haven’t addressed? Fill out the form below or ask on the RUN717 Facebook page.


Experienced runners also have questions! If you’re like me, you love to learn new things, especially when it comes to running. I’ve been running seriously for about seven years and I’ve coached for four, but I still love to learn about the latest gear, training philosophies, and new advances in training. Are you not improving despite running consistently? Are you looking to complete your first marathon or qualify for Boston? I have included some of my favorite marathon specific workouts that can help you reach that goal. Have you have been running for a few years but have never tried speed workouts? Doing intervals, fartleks, and repeats might be what is missing from your training. Explore my blog to find training tips, marathon tips, specific workouts, recipes and nutrition, and more!

It doesn’t matter whether you are a beginner or an experienced runner because all of us struggle with being consistent. Since the best predictor of success AND being injury-free is running consistently, I hope my running blog helps you. I love running, I love runners, and I love talking about running. Nothing brings me more joy than seeing others reach their goals. Visit here to see how I can help you. Have a question or suggestion for the blog? Get in touch today! I look forward to hearing from you.




WHAT is protein? Protein is one of the three macronutrients (along with fat and carbohydrates). If amino acids are the building blocks of protein, then proteins are the building blocks for our muscles. Because we can’t store amino acids, our bodies need to either make them from scratch or modify others. The amino acids our bodies can’t make are referred to as the essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) and these must be eaten daily.

WHY do we need it? Most athletes know that protein aids recovery. Protein is also needed for regulation, blood clotting, fluid balance, hormone and enzyme production, and cell repair. Runners need a greater amount because the act of running breaks down muscle proteins and damages muscle fibers.

Continue reading “Protein”

Marathon Preparation Workout


As a marathoner, learning to run the correct pace is important, and the only way to do that is by practice!  If you have a time goal for your next marathon, this is my favorite confidence-boosting workouts.  I believe it is what helped me run my first sub 3 marathon. Not only does it teach your body pace, but it is a workout that you can easily see and measure progress. I find that when I can see weekly progress, it motivates and encourages me.

WHAT TO DO…   The first session, just do a single 5k at marathon pace (with a warm up and cool down) so the total run is about 7 miles. The second session, warm up with 2 easy miles (slower than marathon pace). Run a 5k at marathon pace or 5-10 seconds per mile faster. Recover for 0.9 miles (slow jog, but no walking). Run a second 5k 5-10 seconds faster than marathon pace, then cool down 1.9 miles so the total run is 11 miles. I try and run the second 5k slightly faster than the first.  If you were to do 3 x 5k, it would be a 15 mile work out, and if you did 4 x 5k with 2-3 easy miles at the beginning and end, it could be a 20 mile workout. When I ran my sub 3 marathon, I worked up to 4 x 5k, with the first one at marathon pace, and the final one about 10 seconds faster (per mile).

As a marathoner, learning to run the correct pace is important, and the only way to do that is by practice! If you have a time goal for your next marathon, this is my favorite confidence boosting workout. I believe it is what helped me...

PACING is very important. Be sure to warm up slowly, and jog the recovery slowly. Focus on breathing during the recovery and relaxing during the interval.  If the effort is difficult, then reevaluate your goal. 

TIMING of these workouts is also a consideration. It should not replace speed work or a tempo run because those are faster than marathon pace. Depending on your weekly mileage, it can be a midweek medium long run, or in place of your long run when you are doing 3 or 4 repeats. If you find they make you tired, be sure to focus on recovery and do an easy workout the following day.  Some runners are able to build up intervals weekly, others need to do so bi-weekly.

LOCATION: I know I am in the minority, but I do not mind the treadmill. In fact, there are times when I see it as a beneficial tool. This workout is the perfect example. If the goal is to teach your legs the correct pace, a treadmill can be helpful for leg turnover. 

PERSONAL EXPERIENCE: I worked up to 4 x 5k when I ran my sub 3, and I did 5 x 5k for my marathon PR (2:53). I am hoping to work up to 5 x 5k again for Boston. One thing I did notice, as your marathon time gets faster, it becomes more important to run each 5k progressively faster. The photo above is from my 2 x 5k last week. I can’t wait to do 3 x 5k tomorrow!

NOTE: This was originally posted on my former blog in 2017.