Sample Meal Plan
Below is a sample meal plan for about 2700 calories a day. This is a pretty average day when it comes to heavy endurance training.…
Showing results for ''
New coach alert- Zach Panning! Let’s welcome him to the LHR staff!
Zach and I spoke briefly before the ODP sendoff to Florida before the Trials, but we didn’t want any serious discussion until after the Trials…
New coach alert! Welcome Danielle Groff to LHR!
Coach Melissa and I have been discussing adding a new female coach to the staff as Melissa seemingly got all the requests from new female…
Race Shout Outs
Race Shout Outs The purpose is to give our athletes some kudos on a job well done!
Performing a nutrition guide for an athlete
Doing a nutrition guide for an athlete is not something you’d need a sports nutrition certification to perform, at least not with how we perform. …
Being patient at a workload
I discuss this every once in a while, but it’s something that the vast majority of us need reminding of. Instead of just telling you…
Coach Danielle Groff
Coach Danielle Groff Personal Records: 1500M – 4:403K – 9:505K – 16:5010K – 36:10Half Marathon – 1:19Marathon – 2:48:34 Education B.A. Biology with focus in…
Coach Zach Panning
Coach Zach Panning Zach ran his collegiate career at Grand Valley State University where he was a 15-time Division II All-American and 3-time National Champion.…
Checklist for starting a new athlete
Checklist for starting a new athlete 0/9 completed ✓ Task Review their profile and send FS invite and initial emails Set up initial phone call…
2-3 Weeks out from race day – Race day checklist
You’ve put in a ton of work and now you just have a few more SOS days before the big day! During the last two…
8 Weeks out from Goal Marathon – Pace Band
As you head into the “thick” of training (I consider this week 8 – week 3 out from race day) make sure you balance the…
The FEED and InsideTracker
We have partnered up with The Feed. This site focuses a lot on nutrition products, but they have a bit of just about everything from…