A Colorado Springs Running Coach with a Passion to Help Others

Colorado Springs running coach

FacebookTwitterPinterestemail As a Colorado Springs running coach, I’ve had the wonderful privilege of working with a variety of runners who have incredible “before and after” stories. In this post, I’d like to share my own story of transformation which fuels my passion to help others write their own story and achieve their running goals. For […]

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CocoMint Christmas Cheer Smoothie

Christmas smoothie

FacebookTwitterPinterestemailBaby, it’s cold outside! But smoothies can be enjoyed all year round. Here’s a seasonal smoothie recipe from my book Smoothies For Runners 2.0. This is a great recipe to bring out during the Christmas season with mint being a constant theme. The fresh peppermint leaves will ensure that this is technically a green smoothie. […]

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Cinnamon Roll Recovery Smoothie

FacebookTwitterPinterestemailFor you smoothie lovers, here’s a quick video we did while making the Cinnamon Roll Recovery smoothie. It’s basically a cinnamon roll in a glass! You can find this recipe along with 23 more delicious smoothie recipes in my latest book Smoothies For Runners 2.0.   **If you’re looking for a powerful recovery aid for […]

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Lose Weight…Not Energy

Low Fuel

FacebookTwitterPinterestemail Many endurance sports reward lower weight. But sometimes losing weight can cause you to feel weaker than you did when you were heavier, simply because you’re running on fumes. If we cut back on calories but maintain our workout schedule, our fuel tanks are going to be running low. Simply put, glycogen depletion can […]

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TWRW Podcast 003: Conversation with Travis Macy

FacebookTwitterPinterestemailIn this edition of the Train Well Race Well podcast I sit down with Travis Macy of Evergreen, Colorado.  Travis recently released a fantastic book titled The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life.   A few of the things we touch on include… His beginnings as […]

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What to Do if Your Garmin Forerunner 110 Won’t Charge or Has a Blank Screen

garmin 110 blank screen

FacebookTwitterPinterestemailWhat do you do if your Garmin Forerunner 110 won’t charge or has a blank screen? Unfortunately, the Garmin Forerunner 110 is known to have some issues with not charging or simply having a blank screen.  CJ had given me this watch when I first started running more consistently and it helped me stay on track. […]

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How to Use a Foam Roller for Injury Prevention in Running

Foam roller - injury prevention in running

FacebookTwitterPinterestemail    Roll Those Injuries Away! It all started on a chilly evening in early December 2012.  A friend of mine asked me if I wanted to join him in a track workout where he was planning to do a 12 x 200 meter interval session with each repeat being 3-4 seconds faster than 5k […]

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TWRW Podcast 002: Conversation with Justin Ricks

FacebookTwitterPinterestemail In this edition of the Train Well Race Well podcast I sit down with Justin Ricks of Colorado Springs, Colorado.  Justin has run 2:22 for a road marathon but his main focus has been in the trail running scene.  A few of the things we touch on include… His beginnings as a runner and […]

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TWRW Podcast 001: Conversation with Peter Maksimow

Peter Maksimow

FacebookTwitterPinterestemailIn this edition of the Train Well Race Well podcast I had the opportunity to sit down with Peter Maksimow of Manitou Springs, Colorado.  Besides being one of the most colorful runners I know, Peter is one of the top Mountain/Trail runners in the country with multiple Top 10 finishes at prestigious races like the […]

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6 Running Tips to Help You Run Faster and More Consistently This Year

5k race times

FacebookTwitterPinterestemailDo you want to run faster and more consistently this year?  I know I do!  It has taken me a while to become more consistent with my running.  I have ran for exercise for 20+ years, but haven’t seen tons of improvement over the years. Until now. With CJ’s coaching and my willingness to be […]

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Click Here to Discover 6 Proven Practices to Help You Run Faster