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!

Know your “WHY”

Ever been out on a run and asked yourself “What is the purpose of today’s run?” According to legendary coach Jack Daniels, if you can’t answer that question, then why bother doing that run?

Every run should have a purpose. A carefully constructed training program will help guide you towards your goal in the most efficient way possible. We all lead busy lives, so getting the highest quality workout in on a tight schedule is essential for success at any level.

If you are interested in starting  running or want to improve the current state of your running, contact 813 Coaching today and I will help you achieve that goal!

Here is a pic of Coach G on leg #9 of the Tuna 200 mile Relay race on 10/10/2014

Tuna 200

The 813 Athlete of the Month: Javier


  I have been working with Javier since February of 2013. This past weekend Javier ran a PR at the Oktoberfest 8K Race in Raleigh, NC with a time of 43:56, almost 3 minutes faster than his 8K time of 46:51 in March on the same course! He will be running his first marathon this November at City of Oaks Marathon in Raleigh.

Congratulations to Javier on being the 813 Coaching Athlete of the month for October!

Welcome to Fall!

Summer is officially over, and if you reside in the south like me, you are looking forward to cooler temperatures in which to run in! This is also a great time of year to get back in gear and pick a race to run in. Nothing aids training more than having a goal, and having a race staring back at you on the calendar is a great motivational tool!

If you need more motivation and a personalized training program contact me at coaching813@hotmail.com!


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