Lately there has been a lot of twittering, facebooking and talk about a certain brand of shoes. Sir Isaac Newtons. I happen to like them. However, that isn’t the point of this tip!

Over the years I have come across mountains of suggestions from coaches, magazines, fellow runners and triathletes, directed toward one thing, making the sports of running and triathlon safer, easier, and more enjoyable. Having spent a large part of my professional career in the althletic shoe industry, I thought I should pass along some personal tips for getting in “the right shoe for you.”

Hands down the most valuable tool in the runners arsenal (after a good coach:-)) is their shoe. We all know how miserable a day can be if we walk around in shoes that don’t fit properly or don’t give you the right support. So imagine all the problems that can occur if your running shoes are not right for you. Taking the time to find the right pair of shoes for you, prior to getting started on a running program is the single most important thing you can do. (aside from a good coach:-)) The one piece of advice I can give you that you should take to heart without question is; find a very good running shoe store in your area that will take the time to properly assess your feet, your gait, and then put you in a shoe that is right for you. I take this advice so seriously that I go to the running shoe store with my local clients to ensure they get the right attention and buy the shoe that is right for them. The list of injuries you can avoid by having the right shoe includes; blisters, plantar faciitis, ankle strains, sore knees, hip troubles, lower back pain and more. So please take the time to carefully select the shoe that is right for you.

It’s obvious by my childish highlighting of the phrase right for you, how important I think that is in making a shoe choice. Look, there are a lot of really good running shoes on the market today. Almost every manufacturer has a least one really good training shoe and some make a complete line of good shoes for different types of runners. The important thing is don’t be persuaded by names and prices. Just because it cost $150.00 and has a great T.V. campagn or big name athlete pushing it doesn’t make it the right shoe for you.

I’ve been running competitively for 40 years, worked in the shoe industry for 10 and have been coaching for 15, and I don’t own a pair of shoes that cost $100.00. That doesn’t mean that costly shoes are bad . It just means we come in all shapes and sizes, we come with different strides, different foot plants and different bio-mechenical deficiencies. Pretty near all of our needs can be addressed with a shoe that is right for you.

So go out to see your local running shoe experts. Let them analyize your feet, legs and body type. Then try on a few different shoes they select. Take your time, walk around the store, get on their treadmill if they have one. Take the shoe home and jog around the house to really make sure before you get out there on your run. Most importantly, if it doesn’t feel right take it back and try another. Trust me I have found the good stores will be willing to help you make the right decision.

Your feet are a big part of happy, healthy running. They’re worth the time.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

The following sits on my desk as a reminder to me who and what is really important. My friend who gave it to me would be surprised to know I read it weekly.

“The Race” by Dee Groberg

A childrens race-young boys young men

How I remember well

Excitement, sure! But also fear;

It wasn’t hard to tell.

They all lined up so full of hope;

Each thought to win the race.

Or tie for first, or if not that,

At least take second place.

And fathers watched from off the side

Each cheering for his son.

And each boy hoped to show his dad

That he would be the one.

The whistle blew and off they went,

Young hearts and hopes afire.

To win and be the hero there

Was each young boy’s desire.

And one boy in particular,

Whose dad was in the crowd,

Was running near the lead and thought:

“My dad will be so proud!”

But as they sped down the field-Across a shallow dip,

The little boy who thought to win-Lost his step and slipped.

Trying hard to catch himself,

His hands flew out to brace,

But mid the laughter of the crowd

He fell flat on his face.

So down he fell and with him hope—He couldn’t win it now–

Embarrassed, sad, he only wished, To disappear somehow.

But as he fell his dad stood up,

And showed his anxious face,

Which to the boy so clearly said.

“Get up and win the race.”

He quickly rose, no damage done,

Behind a bit, that’s all—-

And ran with all his mind and might

To make up for his fall.

So anxious to restore himself

To catch up and to win—

His mind went faster than his legs;

He slipped and fell again!

He wished then he had quit before,

With only one disgrace.

“I’m hopeless as a runner now;

I shouldn’t try to race.”

But in the laughing crowd he searched

And found his father’s face;

That steady look which said again;

“Get up and win the race!”

 

So up he jumped to try again

Ten yards behind the last–

“If I’m to gain those yards,” he thought,

“I’ve got to move real fast.”

Exerting everything he had

He regained eight or ten,

But trying so hard to catch the lead

He slipped and fell again.

Defeat! He lay there silently–A tear dropped from his eye—

Three strikes: I’m out! Why try!”

The will to rise had disappeared;

All hope had fled away;

So far behind, so error prone;

A loser all the way.

“I’ve lost, so what’s the use,” he thought

“I’ll live with my disgrace.”

But then he thought about his dad–Who soon he’d have to face.

“Get up,” an echo sounded low. “Get up and take your place;

You were not meant for failure here. Get up and win the race.”

So up he rose to run once more, And with a new commit

He resolved that WIN or LOSE,—At least he wouldn’t quit.

So far behind the others now, The most he’d ever been–

Still he gave it all he had–And ran as though to win.

Three times he’d fallen, stumbling; Three times he rose again;

To far behind to hope to win–he still ran to the end.

They cheered the winning runner,

As he crossed the line first place.

Head high, proud and happy;

No falling no disgrace.

But when the fallen youngster

Crossed the line last place,

The crowd gave him the greater cheer,

For finishing the race.

And even though he came in last,

With head bowed low, unproud.

You would have thought he’d won the race

To listen to the crowd.

And to his dad he sadly said, “I didn’t do to well.”

“To me, you won,” his father said.

“You rose each time you fell.”

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

 

Okay, you’ve done the two personal assessment profiles and now have a great idea who you are physically and mentally. Phase two is about calculating your actual performance levels. Your measured performance levels are important, they will give you all of your personal training parameters, training heart rate zones (THR) rate of perceived exertion(RPE) and pace abilities.

Keep in mind when you do the following performance tests, that you repeat the procedures the same way each time. This will add to the dependability of the test and keep your results accurate.

Run Test: Do this test on a flat surface or at your local track. Warm up well for about 20 minutes by jogging, doing some strides, stretching. You want your legs and body loose and ready to perform at their optimum level. Then run 1 mile as fast as you can. On the last lap or 400 meters you want to push yourself as hard and as fast as you can. You should feel spent when you cross the finish. Immediately record your heart rate after crossing the finish. This is your Maximum Heart Rate (MHR) You may also want to record your pace for further reference.

Bike Test: Your bike heart can be be done on a bike trainer, preferably with your bike. Ride as fast as you can for 5 minutes. Really pushing all out for the last 30 seconds. Again do not leave any room for doubt, really work! Record your heart rate as you finish the last sprint. Again that’s your Max Bike Heart Rate.

Swim Test: Again warm up really well but leave something in the tank for a 400 meter swim. Then swim 400 meters as fast as possible. Swim the last 50 meters all out. Record your HR as you touch the wall. This is your swim MHR.

The next number you’ll need to calculate your training zones is your resting heart rate (RHR). This number is easy. Just take your pulse in the morning, preferably before you get out of bed for 3-5 days. Use the average of the days for your RHR.

Lastly you’ll need your heart rate reserve. (HRR) This is done by subtracting your resting heart rate (RHR) from your max heart rate (MHR). MHR-RHR=HRR.

Now your ready to calculate your training zones. I use the Karvonen method for my clients. Outside of a lab, I think it get’s the most accurate numbers.

• Zone 1 = HRR x .60 + RHR lower level / HRR x .70 + RHR upper level           
• Zone 2 = HRR x .71 + RHR lower level / HRR x  .75 + RHR upper level  
• Zone 3 = HRR x .76 + RHR lower level / HRR x  .80 + RHR upper level  
• Zone 4 = HRR x .81 + RHR lower level / HRR x  .90 + RHR upper level       
•  Zone 5 = HRR x .91 + RHR lower level / HRR x  1.0  + RHR upper level       

Now that your armed with your training heart rate zones you can coordinate them with your perceived exertion levels. There is a more complicated scale out there but I like to keep it simple for my clients. On a scale of 1-10 / 1 being easiest. Measure your exertion levels at various paces, you will see that they coordinate very closely with your HR zones.

• RPE 1-2 = HR zone 1                   
• RPE  3-4 HR zone 2                                                                                                    
• RPE 5-6  HR zone 3                                                                                                   
• RPE 7-8  HR zone 4                                                                                             
• RPE 9-10 HR zone 5    

The last thing you should do is coordinate your pace with your RPE and HR. The more information you know about how your body is performing the more you can maximize training and racing performances.       

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

Endurance training is similar to investing. If you are investing money, you obviously want to increase your investment so you look around for one that will give you the best return with the lowest amount of risk. So generally there are two factors in investing, growth and risk. Obviously the trick is seeking a balance between the two. To make that decision, you have to understand who you are and your current financial position. How much money do you have to invest? How much risk are you willing to take? How much can you afford to lose? These are personal and financial assessments you have to make to be successful.

Just like your financial planning, it’s important to understand your current fitness status in order to achieve the greatest results with the least amount of risk. So in order to assess your fitness levels you need to ask yourself some basic questions.

• How much time do you have to invest in your training?
• What are your weakest areas of performance?
• What are your strongest areas?
• How intensely sould you run, swim or bike?
• Are you making progress toward your fitness goals.

The first step in making training decisions is knowing yourself, especially your natural physical abilities. It’s really important that you’re totally honest when you rank your various levels of fitness. The results of the rankings will help you design a training program based on reliable information. The more reliable the information, the more return you will get on your investment.

So do a simple scoring evaluation on your proficiency in various sports. On a scale of 1-5, one being a beginner or novice, 3 being average and 5 being the best in your category compared to your age group.

Not all of us were born with the natural ability to run the 100 in 9.5, a marathon in 2:06, or ride a bike through the Alps at 30 miles per hour. However, we do have our personal natural ability level. In order to improve those abilities through training we have to know what the level of those abilities are. Fill out the natural abilitiy profile to determine your levels of strength, speed and endurance. abilities_profile

Mental skills are a grossly overlooked element in most people’s training programs. I have seen some really gifted runners/triathletes disappoint themselves over and over again because they lacked confidence and focus. Knowing and understanding your level of mental toughness is important. A good trainer and coach can help to keep you focused and teach you great ways to be positive an confident in your abilities. Fill out the mental abilities profile to see where you score, know where you strong and where you need work. Mental_Abilities_Profile

Take the time to fill out the two profiles to better understand who you are as a runner/triathlete. Trust me the returns you get from assessing your physical and mental skills will make it the best invetment you ever made in your training and racing performance.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

How much time do you really have to devote to training each week? After subtracting 40 hours for work, 56 hours for sleep (if your lucky) from the 168 hours you have in a week, you’re left with 72 hours. Now you have to factor in other time issues. Lets say 50 hours for meal preparation, eating, personal care, stuff around the house, driving time (flying time for some) and shopping for necessities. That leaves you roughly 22 hours of free time each week. According to Geoff Godbey (Penn State Press, 1997) the average American spends 15 hours a week watching T.V. and the rest socializing.

My guess is if you’re a runner or triathlete you aren’t spending 15 hours a week in front of the T.V. Quite frankly, when would you train. But I’m sure of those remaining hours left in your week there are activities that take up time, and there are days when you wonder, how the heck am I going to get my training in.

That’s why it’s imperative you have a schedule, and that each workout has a specific purpose. So your time is spent wisely doing workouts that have a direct beneficial impact on your progress, fitness and performance.

Starting tomorrow, for the next week I am going to address training with a purpose in my training tips. We’ll take a look at how to assess your fitness levels, strengths and weaknesses. How to actually calculate how many hours you have in a week to train, and how best to manage those hours. Then we’ll talk about how to best schedule workouts that have the most benefit for you as an individual, in achieving your fitness or racing goals.

That being said it was suggested to me that I do a video with my daily training tips for those that don’t like to read. I will begin that practice as well on Monday. I am also now available to answer any training, nutrition, or general questions you may have by email at coach@prsfit.com. No question too small or unwanted. Feel free to reach out.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

Well another weekend is here and that means many of you will be heading out to do races you have been training for. My guess is prior to your training you made goals and have worked hard to achieve them. Hopefully along the way many of you made goal adjustments to stay in line with whatever training advances or set-backs you might have had.

As a coach one of my priorities when working with any client is knowing their goals. Getting to know where they’ve been and where they hope to go as a runner or triathlete is very important. With my clients I like to stay away from the word goal and use the word possibilities.

When we make our goals possibilities and not expectations we can really reduce the level of disappointment. Possibilities are always there to work toward regardless of the results. After all, to go to a race with the steadfast determination that I am going to win my age group, or run a certain time, adds to the pressure of the day. Often times there are too many variables we can’t control, maybe the best runner in the country shows up in your age group, or there is a horrific head wind the last half of your race, just think what happened at Chicago when they actually had to stop the race because of heat conditions. All of these things can drastically change the outcome of your event, and keep you from achieving your goal that day. However, by changing goal expectations to goal possibilities you always live to fight another day.

I also like to give my clients some helpful hints for achieving their goals. Write down your goals! Post them on your refrigerator, your computer at work, share them with family and friends or even a business associate. being aware of your goals will keep you committed to the process of working toward them. Once you start to see the successes, they will keep you motivated and moving forward. More importantly be consistent, let your training become part of your daily routine.

Consistency is by far the best and safest way to get the results you are looking for. Consistency does not mean over training, but it does mean establishing a pattern of training that allows you to achieve the most improvement with the least amount of effort. I believe in the training philosophy that small fitness gains over longer periods of time are far better than large gains over short periods. It’s  your consistency that allows you to practice moderation in training, and coupled with rest days will contribute to long term gains, lack of injury, and reaching your goals.

So for those of you racing this weekend and to those just moving forward with their training, run tall, run proud, finish strong.

Be Healthy, Train Smart, Have Fun

Jeff

coachprsfit.com

Many of you running September marathons are coming up on the tapering phase of your training. Many of you think, okay my race is coming up I’ve got to get that last big run in. Wrong! Why you ask?

Let’s talk briefly about the science of training.  Scientific research tells us the best way to taper is to cut back your mileage, yet maintain some intensity level training. By significantly reducing your mileage you reduce your overall muscle fatigue. What I have found to be the best overall formula for marathon tapering is: Three weeks of tapering including your race week, and they should look like this: 2 weeks before your race 20% less mileage, 1 week before your race 40% less mileage, race week 60% less mileage.

Before a race you really must make sure your body has time to fully rebuild and repair. Tapering allows you to get rid of the nagging aches and pains you have accumulated over your training period. And face it, we all have them. Part of this benefit is also mental. The rest allows you to get re-focused and and anxious to get back out there on race day to kick butt.

Many of you will feel the new fitness levels you have achieved are fading during your taper period. That’s not happening! You have built a base and tapering will only insure that you are fresh and injury free. You can’t cram for a marathon, there is no benefit to jamming in a couple of extra workouts or another long run. It will only cause fatigue and possibly injure you.

If you’re worried about weight gain that’s understandable. In order to account for your decreased activity, reduce you carbohydrate intake just slightly. Then the week of the race gradually rebuild your carb intake daily. Don’t go to a pasta party the night before a race and crammed down 3 bowls of pasta. This is an old school practice that works for very few runners. Most of you will only feel bloated and slow the next day. A gradual increase of your normal carbohydrate intake the week before the race will provide you with all the glycogen stores you need to run well and with energy.

Race day morning, wake up with plenty of time to eat a light breakfast, that might include; oatmeal a banana and a protein shake made with water. Start to hydrate by taking in small amounts or fluids. You don’t want to spend your morning in the port-a-potty. Drink early and often is one of the most time proven cliches in racing. Alternate water and sports drink, your body needs both. Too much of one can cause bloating (sport drink) and too much of the other can leave you with an electrolyte deficiency (water). Both will hurt your race results.

You’re only three weeks away. The work is done. The only way to improve now is to rest and recover. Take your taper seriously and  follow your coach’s guidelines. Most importantly relax and and believe in all the hard work you’ve done to this point. You are about to complete one of life’s greatest physical challenges. Enjoy it!

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

I just found out that a very good friend from high school passed away recently from an alcohol and drug issue. Although I haven’t seen Pat in a very long time, I can vividly remember his infectious smile and great sense of humor. We played football together, and although he wasn’t the star of the team, I remember his passion for the game, his great work ethic and never give up attitude.

I’ve struggled with my own demons in life. My life, like most people has had it’s ups and downs, great accomplishments as well as setbacks. But the one constant has always been running. Through the good times and the bad it has never let me down. When I need time to think uninterrupted I go for a run. I have found many of the answers to my life’s problems out on the roads or trails.

I can’t emphasis enough the importance of making your running and training personal. You goals shouldn’t be to beat the guy or gal standing next to you. Your goal should be to surpass your own previous achievements. Your goals should include keeping your body, mind and spirit fit. Don’t compete for the sake of beating someone else, but to move forward in your own capacity. Your personal best will always come when there are other people around you, supporting you, and encouraging you. They will inspire you to push yourself to new limits, as your successes will push them to new seek new limits in their lives. Our goals should always be our own progress, and recognizing that progress should be one of life’s joys.

I love to run. I try to pass on that passion to everyone I coach. Sure there are mornings when I drag myself out of bed and think, “I don’t feel like it today.”  However, somewhere in the middle of the workout, that amazing feeling of accomplishment and sense of freedom I always experience prevails. My point is, if having fun, and enjoying your training is not part of your goals, you will never accomplish them.

So tomorrow when you’re stepping out the door and the sun is barely over the horizon. Don’t think, “Why am I doing this.”  Take those first couple of steps, get into that rythmn, put a smile on your face and think, “Oh yea, life is pretty good today.”

Be Healthy, Train Smart, Have Fun.

Jeff

coach@prsfit.com

There is a no brainer in running; Nothing develops strength and speed, like strength and speed workouts. So here are some of my favorite workouts I have learned over the years and incorporate in my client’s training programs.

On The Road

Out and Backs

An out and back workout is great for developing finishing strength and confidence. Run these workouts at equal interval lengths. You may want to start with 20 minutes out and 20 minutes back and progress upward from there as you get stronger. The keys: Run your outbound leg in zone 2 or moderate exertion level. Then at your turn around point pick up your pace to zone 3 and increase it to zone 4  or a very hard effort and hold that pace until you finish.

Step Ups

The step up run is also a great run to develop finishing strength and stamina. I love step up runs. Divide your total run time into 3 equal segments. If you are running 60 minutes, run the first 20 in zone 1 and 2( moderate effort). Run the next 20 in zone 3 (a little harder than average). Then finish the last 20 minutes in zone 4(really pushing your effort). Really push yourself to hold that last segment. For beginners these can be don in shorter segments such as 10 – 10 and 10. The keys: Really focus on holding your zones (and exertion levels) through each segment.

Tempo Runs

Nothing trains your body for race days like tempo runs. Warm up easily for about 10 minutes. Then increase your pace to your upper zone 3 ( slightly above your long run pace) and hold this throughout the entire run. The keys: Again holding your pace is the key. This will get your body use to maintaining speed and burning lactic acid build-up more efficiently. Start out with shorter tempo runs and build them in short increments as you progress through your training. A good effort key is on longer tempo runs run about 10-20 seconds slower than you 10K race pace. On shorter workouts run about 5-10 seconds slower than your 5K race pace.

Road Intervals

 Road intervals will teach your body to get use to running at various speeds and stresses under different conditions. Keys: Start your workout in your endurance zone 2( conversational pace). Then increase your pace into upper zone 4 (very hard effort) and low zone 5 for a pre-determined amount of time and sets. Recover back to zone two for 3 minutes between each interval. You may want to start with 3 sets at 4 minute lengths and gradually increase your sets and time until you reach 6 – 8 sets at 8 minutes each.

Hill Repeats (1)

Do you ant to get faster and stronger? Do you want to those legs you see on all of the covers of magazines? Do hill workouts. Hill workout 1 should be done in the early part of your training. Keys: At the end of an easy workout run, find a hill with about a 5 – 6 % grade. Then run 3 – 10 second repeats as hard as you can up the hill. Recover by walking backward down the hill to your starting point.

Hill Repeats (2)

 As you get stronger and farther along in your training cycle, these are the workouts that will really push you over the top. Keys; Find a long hill with a 3 – 6 % grade (depending on your strength. Run up this hill for 90 seconds to 2 minutes with good posture in upper zone 4 and low zone 5( really hard effort). If you can’t find a long hill you can use a treadmill and adjust the grade to the desired level.

On The Track

Mile Repeats:

I like to have clients that are training for 5K and 10K personal best incorporate mile repeats into the workouts. Keys: these mile repeats should be done at 5 – 10 seconds per mile less than your next race effort (5K or 10K). You should recover for 400 meters between each.

Progressive 1200’s

I like to schedule this workout early in the training cycle. Keys: At you local track warm up by jogging and stretching. Then you will run 4 times 1200 meters in zone 4. (hard effort) (3 Laps) On the first you should really push the last 100 meters in zone 5(very hard). On the second the last 200 meters in zone 5(very hard). On the third the last 300 meters in zone 5 (very hard) and on the fourth the last 400 meters in zone 5(very hard). Recover for 400 meters between each. This is really good stuff!

1000’s

 Always make sure you are warming and stretching before a track workout or any speed workout. Keys: You should run these 1000 meter runs (2 ½ laps) in zone 4(hard effort). Recover for 2 minutes between each. Really focus on good form and fast feet.

Yasso 800’s

World class runner and Runner’s World contributor Bart Yasso developed these workouts on the premise that a person can run a marathon close to the time they can complete 10 x 800 runs. For example: If you want to run a 3:40 marathon you should work to complete 10 x 800 in 3 minutes and 40 seconds. Recover for the same time you ran between each. I have used this workout with many of my clients and the success is amazing.

400’s

Four hundred meters runs will help you develop fast steady turnover and good running form. Really focus on good turnover and posture throughout each 400. Start out by doing 4 – 6 reps and gradually increase to 10. Recover for 90 seconds between each. Keys: Try to be consistent with each 400 and push yourself to work hard.

200’s

Pure speed! That’s what 200 hundred’s are all about. These runs will develop your fast twitch muscles and really give you a good finishing kick. Keys: You can add 4 -6 200 ‘s to the end of your track workout. Recover for 200 meters between each. Go all out on each one but really stayed dialed into your form.

Straights and Turns

 I like to add these runs to the end of 800 workouts. Keys: Do 3 – 4 laps of sprinting the straights on a track and jogging the turns. Again, you really want to do all out sprints with a focus on good form.

My experience reminds me no one likes speed or track workouts. However, the reality is, if you want to get faster, stronger, longer then you must incorporate speed and strength runs into your training.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

This morning at the suggestion of a fellow runner/triathlete in Fort Collins Co.  I took the short drive over to Coyote Ridge in Loveland for my Sunday long run. Wow!! Let me say that again, Wow! What a great run.

The first 2.1 miles of this run start with a rather challenging climb, that develops into a really challenging climb through a series of switch backs. Needless to say my zone 2 Sunday long run quickly changed into a zone 4 hill workout. When I reached the summit of Coyote Ridge I was immediately taken in by the amazing views of the entire Fort Collins/Loveland valley. I’ve been running in Colorado for 16 years and rarely have I seen a view as spectacular as this that didn’t come from the summit of a 14er.

After slowing down just enough to keep my heart from exploding through my chest and taking in the view, I began what I thought would be a series of gradually declining switchbacks into the meadow like valley below. Yea, come again. What I really found was a drop of about 1/2 of mile that is so steep the county has built steps into the trail. After carefully navigating my way down what any Easterner would refer to as a cliff face, I leveled off in the valley. Again I was just amazed at the beauty and serenity. The grass was shoulder high and resembled green shafts of wheat swaying in a light breeze.

I was quickly snapped out of my purple haze like reverie when I discovered that I was again quickly ascending up the other side of the valley. The soft gravel path turned into an amazing single track dirt path that wound up and around another climb of about a mile in distance. When I came around the last bend I was again slapped in the face by the beauty of the great state of Colorado as I was confronted by yet another magnificent view of the two valleys below.

Unfortunately at this point I had to turn around and head back to the park entrance. Down through the valley up the steep steps to the top of Coyote Ridge where gratefully I started the final descent to the parking area.  I let myself go and bounded  down the trail with a smile on my face that probably had the people passing me going up saying bad things about my intellect and heritage. However, I’m sure that each of them on their return trip had the same smile and feeling of elation that comes with finishing a seriously challenging run, in a magnificently beautiful setting.

Coyote Ridge, try it you’ll go back.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com