Improve Your VO2 Max Through Lactate Threshold Training

By Terri Rejimbal, RRCA Certified Coach If you’re like most runners, you want to run further and faster. We fill our training weeks with track workouts, easy running and long runs. What if I told you there’s a workout you can add to your arsenal that will help improve your VO2 max so you can… Read more »

What every ATHLETE (yes that’s you) should know

Written by Coach Celia Dubey 10% Rule 1.Never increase your volume by more than 10% per week 2.Always warm up with easy cardio before your ever stretch for a MINIMUM of 10 minutes at 50-60% of max HR. The more intense the workout the more of a warm up you will need 3.10% of your… Read more »

Motivational Mantra and Mental Toughness

By Terri Rejimbal, RRCA certified coach We’ve all heard the saying that “running is 90% mental & 10% physical”, right? It’s no secret that in addition to strong legs and lungs, you need a strong mind to achieve your running goals. Your mind can be your weapon or your weakness, says Lenny Wiersma, Ph. D.,… Read more »

Evaluating Your Race…It’s Not All About Your Finishing Time

By Terri Rejimbal, RRCA certified Run Coach You spend months training and preparing for an event. You cross the finish line, hang the medal around your neck and in the days that follow, most of us will either bask in the glory of our performance, or feel disappointed with our time or placement. Whether your… Read more »

How Lucky Am I

By Ginger Herring Four leaf clovers, pot of gold at the end of the rainbow, Leprechauns, the luck of the Irish. Aren’t we all lucky to be Irish on St. Patrick’s Day? I don’t believe we need to have a special day to be lucky though. I ran the Columbus Marathon in 1999. It was… Read more »

Dressing for the Elements

By Terri Rejimbal, RRCA Coach How do you dress for a run that has you feeling chilly at the start, overheated at the end and is sprinkled with rain showers in between? Running in Florida, where the weather can change by the hour, has its challenges and knowing the right combination of clothing to wear… Read more »

Tips to Sharpen A Racer’s Edge

Cooler weather signals fall has finally arrived, and along with it a season filled with road races from 5Ks to marathons. Through the summer you trained consistently, gradually increased your mileage, and even hit your splits while running speed work in miserable heat. I’m often asked: “Is there anything else I can do to better… Read more »