Category Archives: Uncategorized

Rest and Recovery

As a coach, both at the collegiate level and with my private coaching business, I work with a wide variety of athletes. Currently they range from an 8 year old budding football player to a 67 year old woman training to qualify for the senior games. The training programs I write for each athlete are specifically tailored for their individual needs and abilities, so they vary wildly from athlete to athlete, but each training program focuses on one common key to enhance their performance: Rest and recovery.

I can write the best training program in the world, but it can be easily undermined if the athlete does not get proper rest and recovery. We hear so much about having to “outwork” our opponents and “go harder” with “no days off”. When I work with my athletes we focus on hard work, but we also talk about “out recovering” our opponents, sleeping more and getting better nutrition. If you recovery better, you can get in a higher quality workout each session. Many of the people I coach are also trying to balance work, kids and other commitments, so finding that proper balance of training and recovery around a busy daily life requires some flexibility. When I get a text from an athlete at 5am saying “coach, I am not feeling well, should I still do the workout?”, I often advise them to take a rest day. I would rather sacrifice one day then have someone push through a workout and then become sick for a week. Chances are that workout they are trying to push through will not be a quality one anyway. The same goes for injuries. As Coach Greg McMillan says: “No one ever got hurt taking an extra rest day.”  It’s only when you keep pushing through a minor injury that it becomes a major one.

Proper nutrition is a huge component in the recovery process. That is why I am such a big fan of Nuzest products! I do not keep a “traditional” schedule as my coaching practice has me running around from 5am to 8pm most days, including weekends. On top of that, I am currently training for a trail marathon in February of 2018, so getting quality nutrition during they day is vital for me. Keeping a supply of Nuzest Good Green Bars in the car prevents me from stopping at the store for a bag of chips (especially after a run, where I am more apt to rationalize a poor food choice!). After a long, busy day I often make myself a shake with Nuzest protein powder right before bed to get some good protein synthesis overnight as I sleep. My current favorite is the Chai Turmeric Maca!

So, no matter what you are training for, whatever your sport or endeavor, never underestimate the importance of rest and recovery.

Train hard, recover harder!

Check out the awesome products from my friends at Nuzest! Use code “geno813” for 15% off and free shipping

Nuzest USA


Summer Heat!

I have had a lot of my runners complain about not being able to maintain their training paces in the warmer summer months.  The Tinman Heat Index chart is informative and a great reminder about how much your pace is affected by the heat and humidity!

Tinman’s Heat index chart

Try to fit in your runs in the early morning or late evening to beat the heat. Stay hydrated both before and after your workout and listen to your body! Back off the pace and refer to Timan’s chart. When that first cool day of autumn rolls in you will feel like a beast out there!


Coach G

Spring Training Package!

Spring is right around the corner. So are spring races! What better time to get motivated and moving on your goals for 2016! 813 Coaching has a limited number of openings available for motivated individuals who want become better runners. Whether you are focusing on you first 5K, a PR for a  half or full marathon or moving up to ultra distance, 813 can help you reach your goal!

I am offering a special Spring training package:

3 month training plan                      Run Specific Weight Training

Video gait analysis                             Unlimited access to Coach G

Nutritional advice (Including support for plant based athletes)

Weekly Supervised workouts (Local runners only)

I am now offering this package for $215.00 Normally I would charge $255.00, so you save over 15%!


Not local to the Triangle, NC area? Ask about my  web based “e-training” training!

A brief bio of Coach G from the Meredith College Website:


For more information or to purchase a training package, contact me at:

*Offer valid through 12/31/2015




Progress Through Consistency

Team 813 has kept a busy race schedule so far this year! The main focus is always smart training and recovery. Think about where your training will take you if you stayed injury free and had consistent training for an entire year. A little bit of wisdom I learned from Coach Greg McMillan!

Coach Mac

My runners and athletes are successful because they are able to train consistently and stay injury free. If this sounds good to you, contact me at today for a free consultation!

Here is a little bit of what 813 Coaching’s athletes have been up to:

Diana half Quay 813 Krista and Meb Quay Ag wins photo(23) photo(24) Ted Ag winJenn 813photo(25)

813 Athlete of the Month

December’s Athlete of the month is Meghan!


Meghan recently ran the Ridgewood Turkey Trot 8K in a time of 39:57, shaving over 2 minutes off her time from last year. Her consistent training and hard work has paid off!

Congratulations Meghan! You are the 813 Athlete of the month!

Hills are your friend


All 813 athletes go through hill training. I find it is a great way to build leg strength and work on leg turnover without the pounding of flat speed work. It also helps take the fear out of running hills! If you suffer through a brutal hill repeat workout in training, you will not be so intimidated by a hill during a race.  You will also become a faster runner by incorporating hill work in your training!

Live near the coast and can’t find a hill? Find a bridge. Friends of mine in Florida do hill workouts by running bridges using a tire drag. Can’t find a bridge? Find some stairs.

My runners may complain a bit (once they can breathe again) about our hill workouts, but they do not complain on race day when they are passing people on a climb.

I also find that chanting the 813 Coaching mantra “Hills are my friend” during a hill workout definitely helps you get through the pain!

Coach G

813 Athlete of the Month

Congrats to Hannah, our 813 Coaching Athlete of the month for November!

H Baze Finish

Hannah completed her first marathon at City of Oaks in Raleigh, NC last weekend. She trained tirelessly throughout the summer and never complained once. She also battled her way through a hamstring issue late in the race but gutted her way to the finish!  In true 813 fashion, she immediately signed up for another marathon the very next day!

Great job Hannah!!

Training in the Rain = Gain

rain puddle

Last week I had two of my athletes run 440 repeats out in the pouring rain. Initially, they were not very happy with me at all, but once they understood there was a method to my madness, they felt better about the workout. (especially when it was over!) You never know what the weather will be on race day, so it is wise to train in all types of conditions. If you have never ran in the rain during training and it is coming down in buckets on race day, you will have no prior knowledge about how your body (and brain) will handle the conditions. Wet sock and shoes, blisters, chafing, rain in your eyes, slick surfaces and general discomfort are just a few of the issues you will encounter. Not letting the rain (or other less than desirable conditions) affect you mentally will be a huge plus in helping you stay on track and achieving your goal on race day!

So the next time you wake up and hear the rain splattering against your window, don’t roll over and hide underneath the covers. Get out there and embrace the conditions. It will pay off one day!