Endurance Fitness Performance

I've been having the conversation about body composition with a few of my athletes the past week or so. So I figured it's a good time to rehash an older post of mine explaining the importance of strength training as it relates to fat loss. In general, the average person should be aiming to eat their weight in grams of protein. (180lbs = 180g). If you're an athlete, that intake should be higher (1.5 - 2x). It sounds like a lot, and it is! But, as my mentor said, “You'd balk at eating 300g of protein, but have no problem eating 300g of carbs!) How do you eat that mmuch protein? Just like you would practicing eating more carbs for a race. Slowly tick up the intake. Rhetorically, if you lost 10lbs of fat and replaced it with 10lbs of muscle, would you be a faster runner? Ideally yes, because you'd have a bigger engine. By keeping the protein intake high, and implementing strength training into your running, you'll train the body to shed the fat and keep the muscle. Sometimes, simply repeating the same meal to include more protein and less fat and carbs will do the trick. But carbs! Yes, we're endurance athletes and need carbs as our main fueling source. But for many of us, we're eating more carbs (and fat too for the matter) than we're using or need. We don't need a gluttonous amount of cals for an easy 5mi Quick numbers to remember! How many calories do carbs, fat and protein have? Fat 9cal Carbs 4cal Protein 4cal Next time you read the nutrition label of any food, do the math on those three elements and it should add up to the foods caloric amount per serving. Food for thought. #EFP #kickpush #endurancefitnessperformance #EFPathlete #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #sandiegorunner #honeystingerambassador #marathoncoach #runnerscommunity #runnersofinstagram #runstrong #runningmotivation #ridc #runningfordiversity #NobleCanyon50k #ultramarathoner #myrunnersworld #nojunktraining #trainsmart #accountability #sandiegorunner #trailrunner #wmm #TCSNYCmarathon #chicagomarathon #kozevents

“You are a triathlete. You can do this.” Felt super sluggish going into the gym today. Almost turned the car around to go home. Shoulder felt goofy too, which made wanting to go home feel legit. But the rest of the week isn’t gonna be any less busy and I’m here already, so let’s just get in the pool and see how it goes. Warm up gets done and I’m off doing my main sets. It will be the furthest I swam in a long time. I’ve never been a fast, or great swimmer. Like anything else, you become better by doing the thing often. And truth be told, I don’t spend enough time swimming. So here we are relearning and trying to perfect the stroke - reach and pull; rotate the body; stay relaxed and efficient. Luckily, I’m strong enough to keep going, bad form or not. “You are a triathlete. You can do this” And while getting these meters in, I was thinking about how often we become what we think of ourselves. Oftentimes, what we think of ourselves is placed upon us from others who might have tried and failed and placed that limit onto us. Or those that were fearful to step into the unknown and placed that fear onto us. Or those that are simply just haters and want to be crabs and pull everyone down. This past weekend at Kelp Kabobs, I saw dozens of people tackling their first triathlon - road runners, trail runners, ultra marathoners, cyclist, OCR heads, gym rats. All getting outside of their comfort zone and doing something new and scary. But the positivity from others convinced them they could do the scary thing. Just like tackling their first marathon or ultra. It’s scary until you do the thing, then it becomes less scary. “You are a triathlete. You can do this” I finally get over the mental hump and have one last set to do. I’m tired but I committed myself to do the triathlon things. Now it’s time to dig deep and get it done and get on with the rest of my day. “You are a triathlete. You can do this” #EFP #kickpush #endurancefitnessperformance #EFPathlete #whatsyourwhy #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #marathoncoach #nojunktraining #trainsmart #chicagomarathon #BerlinMarathon #kozevents #missonbaytri #ironman

“You are a triathlete. You can do this.” Felt super sluggish going into the gym today. Almost turned the car around to go home. Shoulder felt goofy too, which made wanting to go home feel legit. But the rest of the week isn’t gonna be any less busy and I’m here already, so let’s just get in the pool and see how it goes. Warm up gets done and I’m off doing my main sets. It will be the furthest I swam in a long time. I’ve never been a fast, or great swimmer. Like anything else, you become better by doing the thing often. And truth be told, I don’t spend enough time swimming. So here we are relearning and trying to perfect the stroke - reach and pull; rotate the body; stay relaxed and efficient. Luckily, I’m strong enough to keep going, bad form or not. “You are a triathlete. You can do this” And while getting these meters in, I was thinking about how often we become what we think of ourselves. Oftentimes, what we think of ourselves is placed upon us from others who might have tried and failed and placed that limit onto us. Or those that were fearful to step into the unknown and placed that fear onto us. Or those that are simply just haters and want to be crabs and pull everyone down. This past weekend at Kelp Kabobs, I saw dozens of people tackling their first triathlon - road runners, trail runners, ultra marathoners, cyclist, OCR heads, gym rats. All getting outside of their comfort zone and doing something new and scary. But the positivity from others convinced them they could do the scary thing. Just like tackling their first marathon or ultra. It’s scary until you do the thing, then it becomes less scary. “You are a triathlete. You can do this” I finally get over the mental hump and have one last set to do. I’m tired but I committed myself to do the triathlon things. Now it’s time to dig deep and get it done and get on with the rest of my day. “You are a triathlete. You can do this” #EFP #kickpush #endurancefitnessperformance #EFPathlete #whatsyourwhy #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #marathoncoach #nojunktraining #trainsmart #chicagomarathon #BerlinMarathon #kozevents #missonbaytri #ironman

It’s another trip around the sun for me! And with that comes the sales launch of the strength program you know you need to get you race ready for your fall/winter races and feeling great as we step into the holiday season! This is the program I’ve used as part of my own training for my own races throughout the years. It’s gonna make you a more complete runner! 💥 Build strength & power to finish strong in your next race 💥 Cinch up your waistline to run more efficiently 💥 Bulletproof your weak spots & stop being sidelined with injuries 💥 Develop fast feet and hit that extra gear when you need it This DIY program will take care of everything in your workouts! ✔ Warm up and prep your body with core work and mobility drills ✔ Tackle total body workouts to max out the caloric burn ✔ Short circuit workouts to spike the heart rate ✔ Plyometrics & run mechanics to develop power in your stride ✔ RecoverRight with foamrolling and stretching to be ready for the next day All delivered straight to you via my training app! Plus you’ll also receive my Nutrition (b)FDA guideline that explains what your nutrition should look like Before, During and After your workouts. All for $1 per day! Hit the link in bio for more info and to purchase now! This flash sale runs through Sunday at midnight! #EFP #kickpush #endurancefitnessperformance #EFPathlete #whatsyourwhy #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #sandiegorunner #honeystingerambassador #marathoncoach #runnerscommunity #runnersofinstagram #runstrong #runningmotivation #ridc #runningfordiversity #myrunnersworld #nojunktraining #trainsmart #chicagomarathon #TCSNYCmarathon #BerlinMarathon #WMM #DonutDash #GrapeDay5k

If you're in Socal, here we go again with another hot spell these next couple of days! This is your reminder to do all of the things to keep yourself feeling fine for all of those outdoor miles running, cycling & swimming. Hydration - water isn't gonna be enough to replenish the minerals you lose from sweating with all of this heat. Plop a tablet or two of electrolytes in your water bottle. And drink more frequently than you typically do. Aim for every 10-15min. Sunscreen - protect your exposed skin and slather on the sunblock to keep you skin from frying. SPF50 is more than enough. Anything higher doesn't provide any actual benefit. Swimmers, be sure to reapply if your hopping back in after your first main set Clothes - if sunscreen isn't your bag, toss on the long sleeve shirts to keep the sun off of you.any brands offer quality gear with UV protection built into the fabric while keeping you cool. Arm sleeves are great options for cyclistsdealing to still keep you aero. Swimmers, use your swim caps ro keep the sun off your dome. Runners, hats are a must with this heat. Toss on the sunnies while you're at it to keep your eyes feeling great! Technically, we got til the 22nd before summer is officially over. But you know how socal weather be, official season dates be dawned! Stay ready! #EFP #kickpush #endurancefitnessperformance #EFPathlete #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #sandiegorunner #honeystingerambassador #marathoncoach #runnerscommunity #runnersofinstagram #runstrong #runningmotivation #ridc #runningfordiversity #NobleCanyon50k #ultramarathoner #myrunnersworld #nojunktraining #trainsmart #accountability #sandiegorunner #trailrunner #SD100 #rockhouse #LagunaMarathon #kozevents

If you're in Socal, here we go again with another hot spell these next couple of days! This is your reminder to do all of the things to keep yourself feeling fine for all of those outdoor miles running, cycling & swimming. Hydration - water isn't gonna be enough to replenish the minerals you lose from sweating with all of this heat. Plop a tablet or two of electrolytes in your water bottle. And drink more frequently than you typically do. Aim for every 10-15min. Sunscreen - protect your exposed skin and slather on the sunblock to keep you skin from frying. SPF50 is more than enough. Anything higher doesn't provide any actual benefit. Swimmers, be sure to reapply if your hopping back in after your first main set Clothes - if sunscreen isn't your bag, toss on the long sleeve shirts to keep the sun off of you.any brands offer quality gear with UV protection built into the fabric while keeping you cool. Arm sleeves are great options for cyclistsdealing to still keep you aero. Swimmers, use your swim caps ro keep the sun off your dome. Runners, hats are a must with this heat. Toss on the sunnies while you're at it to keep your eyes feeling great! Technically, we got til the 22nd before summer is officially over. But you know how socal weather be, official season dates be dawned! Stay ready! #EFP #kickpush #endurancefitnessperformance #EFPathlete #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #sandiegorunner #honeystingerambassador #marathoncoach #runnerscommunity #runnersofinstagram #runstrong #runningmotivation #ridc #runningfordiversity #NobleCanyon50k #ultramarathoner #myrunnersworld #nojunktraining #trainsmart #accountability #sandiegorunner #trailrunner #SD100 #rockhouse #LagunaMarathon #kozevents

I been meeting a bunch of new folks out in these innanet streets and real life streets lately, so I thought I’d drop an intro post. I’ve been coaching folks for nearly a dozen years as a strength/run/tri coach. I’m really from San Diego (fam’s been here since the 1920s) and spent a lot of my young adult formative years in the Bay before moving back. CAL alums, where ya at! I fell in love with running and endurance sports in my early 30s. Never talented enough to do collegiate sports. But I had the work ethic and drive to grow and learn from my mistakes and eventually swapped careers from marketing to being a coach. I loved it that much. And still do! I love helping folks find their inner athlete, finding their love for running & tri, their love for strength training where they didn’t previously. I love helping folks reach for their brass rings, because I know personally what that feeling is like, whether it’s finishing your first, or PRing your next! With nearly 100 races in I’ve experienced a lot and know how great and tough training and racing is like. Injuries. Failures. Earning each medal. That finish line feeling! 100 races - 19 marathons, dozens of halfs, a bunch of tris, a few Spartan races, Ragnars, mile races, tons of 5Ks, 2 half ironman distances, 5 Boston finishes, 9 BQs, halfway toward my marathon majors, a few AG podiums. What a fun trip it’s been! And I’d love to help get you there! Don’t tell me what you can’t do. Show me what you CAN do! You are an athlete too, if you start thinking you are! DM me and let’s chat about your goals. And let’s have fun making them happen! I can’t wait to know more about you! Hit the link in bio and sign up for all the freebies - newsletters, race day checklists, you name it. #EFP #kickpush #endurancefitnessperformance #EFPathlete #whatsyourwhy #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #sandiegorunner #honeystingerambassador #marathoncoach #runnerscommunity #runnersofinstagram #runstrong #runningmotivation #ridc #runningfordiversity #myrunnersworld #nojunktraining #trainsmart #chicagomarathon #TCSNYCmarathon #BerlinMarathon #WMM #DonutDash #GrapeDay5k

I been meeting a bunch of new folks out in these innanet streets and real life streets lately, so I thought I’d drop an intro post. I’ve been coaching folks for nearly a dozen years as a strength/run/tri coach. I’m really from San Diego (fam’s been here since the 1920s) and spent a lot of my young adult formative years in the Bay before moving back. CAL alums, where ya at! I fell in love with running and endurance sports in my early 30s. Never talented enough to do collegiate sports. But I had the work ethic and drive to grow and learn from my mistakes and eventually swapped careers from marketing to being a coach. I loved it that much. And still do! I love helping folks find their inner athlete, finding their love for running & tri, their love for strength training where they didn’t previously. I love helping folks reach for their brass rings, because I know personally what that feeling is like, whether it’s finishing your first, or PRing your next! With nearly 100 races in I’ve experienced a lot and know how great and tough training and racing is like. Injuries. Failures. Earning each medal. That finish line feeling! 100 races - 19 marathons, dozens of halfs, a bunch of tris, a few Spartan races, Ragnars, mile races, tons of 5Ks, 2 half ironman distances, 5 Boston finishes, 9 BQs, halfway toward my marathon majors, a few AG podiums. What a fun trip it’s been! And I’d love to help get you there! Don’t tell me what you can’t do. Show me what you CAN do! You are an athlete too, if you start thinking you are! DM me and let’s chat about your goals. And let’s have fun making them happen! I can’t wait to know more about you! Hit the link in bio and sign up for all the freebies - newsletters, race day checklists, you name it. #EFP #kickpush #endurancefitnessperformance #EFPathlete #whatsyourwhy #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #sandiegorunner #honeystingerambassador #marathoncoach #runnerscommunity #runnersofinstagram #runstrong #runningmotivation #ridc #runningfordiversity #myrunnersworld #nojunktraining #trainsmart #chicagomarathon #TCSNYCmarathon #BerlinMarathon #WMM #DonutDash #GrapeDay5k

Round two of Endurance Fitness Performance t-shirts have arrived! Trail Edition! Soft, comfy tees emblazoned with the EFP logo on the chest and the I (trail)👟 San Diego mountain skyline design featuring some of the best peaks in the county - El Cajon Mountain, Black Mountain, Otay Mountain, Mother Miguel, Cuyamaca Peak and Mt Laguna! All in SD Padres classic brown & yellow colors! You're gonna want to wear this shirt again and again on your next trail run or running errands around town! Hit the link in bio and grab yours today! #EFP #kickpush #endurancefitnessperformance #EFPathlete #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #sandiegorunner #honeystingerambassador #marathoncoach #runnerscommunity #runnersofinstagram #runstrong #runningmotivation #ridc #runningfordiversity #NobleCanyon50k #ultramarathoner #myrunnersworld #nojunktraining #trainsmart #accountability #sandiegorunner #trailrunner #SD100 #rockhouse #LagunaMarathon

The warm up. The thing we all know we should do before we tackle a run, but most of us, including myself, neglect to do regularly. But in the quest to be better, not just talking the talk, but walking the walk (or run), and knowing that I can’t just up and go like in my 20s, I’ve been working on getting the warm ups done with more frequency. The purpose of the warm up is to get the muscles primed and ready for the run. It gets the blood running throughout the legs faster so that you can hit the paces you want without needing to log in the slog of early miles that feel rough because guess what, you didn’t warm up! It also gives you a chance to listen to your body. Does that calf need to be massaged out a bit? Do you need to open up those hips a bit more? The warm up gives you a chance to go through a diagnostics check before you FAFO out on the run and now you have to cut your run short and limp back home. Your warm up doesn’t have to take long either. You got five minutes! While you’re kicking it waiting for the group run to start - because it never starts when it’s supposed to, there’s your time to grab one of your runbuds (so you don’t feel like an awkward Al doing it solo) and go through some dynamic stretching, pogo hops, butt kickers, hammy scoops & barn doors. And don’t ignore the upper body too! Do some shoulder blade pinches, shoulder circles and windmills to get those upper body muscles activated to hold proper form. Yes, even for those slow, casual miles. Unedited, this whole video was all of two and a half minutes. You got time. Do me a favor, get in a proper warm up on your next run and see if you don’t feel a difference in how the run goes. Let me know how it goes! #EFP #kickpush #endurancefitnessperformance #EFPathlete #whatsyourwhy #teamNuun #teamzoot #RADrabbit #runcoach #tricoach #ultracoach #fitnesscoach #sandiegorunner #honeystingerambassador #marathoncoach #runnerscommunity #runnersofinstagram #runstrong #runningmotivation #ridc #runningfordiversity #myrunnersworld #nojunktraining #trainsmart #chicagomarathon #TCSNYCmarathon #BerlinMarathon #WMM #DonutDash #GrapeDay5k