Monday, April 11, 2016

Welcome to Train with Purpose

Why do you need a Coach?
Everyone can use coaching. I think a common misconception is that only elite's should or could have one.

A Coach will:
  • help prevent injury (I've lost years being injured!)
  • customize a plan just for you (the common plans out there are for the MASSES!)
  • be your cheerleader
  • share a wealth of information

I am a Road Runner Club of America, CPR/First Aide certified Coach.

I offer on-line as well as face-to-face or group consultations, if you're in the Metro-Detroit area.

So what are you waiting for,  e-mail me at: 

Free 3 week training plans for the next round of classes!

In preparation for the next round of classes starting Tuesday, May 3rd, I've created a 3 week training plan to get you ready to tackle that goal of yours!

Couch Potato 5K training plan.

Run A 5K training plan.

10K All the Way training plan.
Plus, supplemental How to Plank.

Thursday, April 11, 2013

Run Train Race for the Detroit Free Press Half - Marathon

Now or never, come join us as we prepare to run, train and race the Detroit Free Press Half-Marathon Fall 2013!

The class will meet for 15 weeks, starting July 8th - October 20th! We'll meet twice a week, Wednesday nights and Saturday mornings for camaraderie, silliness, and of course training!

All levels are welcome as I'll be offering two training plans:
  1. An Interval Training Program
  2. A Run Training Program
Please specify at check-out which plan, you'd like to follow.

Cost: $200

In need of information, contact me at or call me at 313-729-6301.

I'm interested in..

Wednesday, February 20, 2013

Tips for Running in the Dark

Given the long winters we have here in Michigan, it's not uncommon to have several runs a week in the dark. With that in mind, here are 4 tips for running in the dark:

  1. Run against traffic : not only will you be illuminated by their headlights but you will see the oncoming cars as well should anything happen, your chance of moving out of the zone of danger are increased
  2. Be seen: Not only will wearing light colored clothes prevent the neighbors from calling the cops on you but it will allow drivers to see you more easily. Add reflective gear via clothes or reflective tape. 
  3. Be aware: leave those earbuds at home, they will only be a source of distraction when you should be paying attention to your surroundings. Wearing a headlamp will also
  4. Be proactive about your safety: Don't run in deserted areas, never leave the house without informing loved ones of the route you are planning to take or without a cell phone. The reality is scary, unthinkable things do happen. 
Do you run in the dark or do you take it to the gym?

Wednesday, February 1, 2012

Base Building 101

It's been a mild winter in Michigan and with many runners beginning to plan their Spring races, many are gearing up for training season to begin.

There are 3 phases in training and today, I'll focus on the most important one: base building.

What is base building? Base building is the phase of training where the runner builds up his aerobic capacity, muscular strength and then muscular endurance.

What that means is: you strengthen your lungs, your heart, your blood vessels first so that they can produce enough energy to sustain running. Then the muscles in your legs start to become and finally there comes a point where they can handle the distance.

Why is base building so important?  You're building your stamina up, while strengthening your leg muscles without risking injury by the gradual increase in distance.

But I workout, I don't need to base build! Wrong, spin, Zumba, kick-box are all great cardio exercises but they do not prepare the legs for the strain they are going to be enduring. Building up muscular strength and endurance takes time, and is best achieved through running. Stamina is important but the muscular strength and endurance will see you through the race.

Why does base building get overlooked? It's boring, and time consuming. I recommend a minimum of 8 weeks for shorter distance races and 16 weeks for marathons. If you have the time to add in additional weeks, do so! It allows for a little wiggle room if you happen to miss a few runs. do I base build? Depending on what your plan is (3, 4 or even 5 days a week!), make sure that the majority of your runs are easy (and by that I mean either low in mileage or a slower pace), remember your goal is to build endurance not speed.

A good test to see if you are running too hard is if you needed to, could you carry a conversation with a friend? If not, slow down! One of your hard runs will be your long run, but even then, you should not be feeling spent afterwards. Challenged, yes, but not near the verge of collapse.

Friday, November 25, 2011

7 Great Stocking Stuffers for Runners

One of my favorite parts about Christmas as a child was my stocking.  I'd usually find it later in the day and it would be filled with cute little knick knacks that I used to be more excited about than my actual Christmas presents.

In an effort to bring back the Christmas stocking, I compiled a list of $30 and under gifts for the runner!

1. Handheld Water Bottle

Common brands include: Nathan and Camelback. Prices range from $10 - $25. You can buy them anywhere from Marshalls to a Running Store.

2. Running Belts
I own a Spi-Belt, and they retail from $20 - $25. They can be found on-line and in some retail locations. Another brand is ifitness belts.

3. Socks
I hate buying socks, it's one of those things I just hate to spend money on so when I get them, I am thrilled!


4. Arm warmers

These are perfect for the Spring and Fall when your just not quite sure how whether to wear a long sleeve or short sleeve! Arm warmers come in various styles and range from $20-$30.

5. Fuel

Another one of those items I hate to purchase for myself, but a necessity for once you start seriously training for races.

This also allows for your runner to try a plethora of things without feelig guilty for having spent $$$ on items she/he may not like.

About $2 per item.

My favorites are GU Energy Espresso Gel and Sports Beans.

6. Subscription to a running magazine
 Like Runners World, Trail Running, Women's Running and Running Times. 6 - 12 issues $10 - $20.

7. Specifically for the ladies, a certificate for a pedicure... awesome for a post-race indulgence! Our toes take a beating during training! $25-$50

Anything in particular you'd like to see in your stocking this year?

Thursday, November 10, 2011

Running in Cold Weather

Since Winter is finally upon us, lets talk about temps, clothes and what to wear.

Some fun facts:
  1. We run most optimally at 55 degrees 
  2. An extra layer of clothing is worth about 15 degrees

Here are some guidelines that I like to follow when dressing for certain temps.

This doesn’t mean this will work for you, but it's a great starting point for you to figure out what your best combination is.

50-60 degrees: Tshirt and shorts, sometimes capris
40-50 degrees: Long sleeve shirt, or T-shirt with gloves; shorts, capris or leggings (yes, even men wear running leggings!)
30-40 degrees: Long sleeve shirt, fleece vest, capris or leggings – gloves, earband
20-30 degrees: long sleeve shirt, another shirt/jacket over that, leggings, specialty warmth socks, gloves and hat/earbands –

Your base layers, those closest to your skin, should always be moisture-wicking so that it gets drawn to your clothes instead of accumulating and letting you become chilled. No cotton!

I recommend specialty socks for anything colder than 32 degrees Fahrenheit where frost bite can get your toes. Remember, shoes are meant to expel warmth and let coolness in.

Lastly, you don’t need expensive gear!! I love the C9 Champion line from Target!! Old Navy has a great running leggings and $1 gloves are my friend. I have lots missing it's pair!

Any other tips you want to share?