May 19th, 2026

So many races are coming up and without sounding super coachy, I want you to go in with a plan. PLEASE make a plan! So many of the new athletes I work with have better race times at their first race after starting coaching, not because they are so much faster but because they have a plan. And for the record, a plan isn't, 
“I want to run X time.”
“I think I can podium.”
“I just don’t want to blow up like last year.”
These goals are not always in your control and there is no good way to measure them as you go. With my athletes, I make 2 types of goals. 
Outcome goals are the obvious ones. Finish time. Placement. A result you can point to afterward. They matter and they are also the least reliable because they depend on weather, competition, how your body decides to show up that day.
Then there are the process goals. These are the ones that you can check in on during the race. These are eat 30g of carbs every 30 minutes, keep HR capped at X on climbs, stay relaxed through the first hour.
These are the things you can check in on AND if you hit these, you will hopefully also hit those outcome goals. YAY, but we aren't done.

​And after goals, I go one step further. FEARS.
Even for someone who has 60+ races in their UltraSignUp results, I ask about fears. Fears include, what if my knee starts talking at mile 20, what if I can’t cool off, what if I get blisters?
Why let these fears plague you in your dreams the night before your race. Write them down and figure out what you will do if it happens. You can figure out how to help yourself while you’re thinking clearly, not when you are at a mile 27 sugar bonk and can't figure out what you need. 
You’re using your smartest self, not your most hungry, chaffed one. My goal for you all is a great race, make a plan, make big goals, GO GET IT. 

STRENGTH
You are invited EVERY Wednesday night for Strength Training for Runners, live to your screen. Free always. Hope to see you there tomorrow. We chat after and if you want to chat about race fears, this is a time you can do it! 

PAIN FOR YOUR EARS
This podcast from Excellence, Actually, The New Science of Pain (and What It Means for You) was excellent. If you are injured, I highly recommend. Also, the podcast casually mentions the use of Tetris to help interrupt trauma patterns. Here is an article going deeper there with great citations. 

WILD WOMAN TRAIL RUNS
If you don't know about the Wild Woman Trail Runs it is a low key event in the shadow of Mt Jefferson in WA with marathon, 50k and relay distances. The race directors allow camping on their property the night before and it has a fun festive feel. This year they are making a fun weekend of it with a Q + A with Cocodona 250 winner, Rachel Entrekin and a science of bras workshop. 

EARLY MORNING EATING 
If you are struggling with a small snack to eat before early morning runs here are some ideas for you. 

• Superhero muffins. Eat some veggies and carbs in all versions. I have made many, all yum. This list includes a vegan version. 
• Energy balls mean no baking, this is a list of 7 choices. 

And finally, thank you Instagram for this one. How runners are chosen.