Training Well Done

With more widespread success and less nagging issues from our in season trainees, I am reflecting on changes made in the gym for our XC athletes and how they have contributed to, though certainly don't define, success athletes have seen this fall. From 2 heavier strength days to 1 fast lifting day + a plyo/sprint heavy day Check out my e-Book on Strength Training for Young Runners https://www.ghpe...

Take a listen and see some of the common reasons endurance runners (and even sprinters) hit stagnant points mid season. Check out my e-Book on Strength Training for Young Runners https://www.ghperformance.com/strength-training-for-young-runners Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation Check out my e-Book on 10 Exercis...

As a runner, lifiting weights is probably not at the top of your todo list unless you're a sprinter. Let me tell you, endurance athletes need to clang weights around too. And surprisingly, quite similarly. On this episode, learn how to lift weights smartly using "tempo training" to get stronger and be more resilient. Check out my e-Book on Strength Training for Young Runners https://www.ghperforma...

It's been awhile! Busy with a lot of coaching the last 6 months among other things. I was driving and realized I should drop something for you all. This month a member at the gym was telling me how he was lacking pop/bounce in his running stride. So, we starting working on that. I am going to share the 2 things we did, as well as what it means to have "pep in your step" If you watched Sherika Jack...

Join my and my physical therapist, Sean Crandell as we talk about tendons, one of my favorite subjects. Sean has helped me with ankle and knee issues and works with Nancy Foley who runs the practice he's at who has served many of our GHP members over the years. On this show, I engage Sean about tendons and learned valuable lessons about the difference between tendinopathy, tendonitis, and tendinos...

On this episode I'm joined with Dan Lampmann of YRC - Yinz Run Club. I've had the privilege of running with YRC over the last year and have supported their runners with understanding running mechanics and strength training for longevity. Dan & I have a fun conversation from his own sport background, to the founding of YRC, and the culture that's been curated at YRC. It's a great listen in unde...

Join me on this episode with one of our coaches at GHP, Benny Zelkin. Benny has been at GHP almost 2 years to date and handles our Trackside Sprints program and coaches our Strength and Movement Small Group Personal Training. He was a former short sprinter at Case Western University as well as coached short sprints at Case Western University. On the first half of this show we get to learn about Co...

Join me on this episode with Alyssa Chance, a local runner here in Pittsburgh who runs everyday to view various artworks around the city. Alyssa impressively amasses 80-100mile weeks consistently. So consistent, that in the last 2 years, she's only not hit 80+ miles per week, once. Her commitment can be summarized by one line from her husband "so where are you running today?" Tune in to an amazing...

I made some goofy choices last week that I have left me on a bad knee. I think you can learn something from me. Last episode of the year, changing pace for 2023. Enjoy! Check out my e-Book Strength Training for Young Runners https://www.ghperformance.com/strength-training-for-young-runners Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulnes...

You know you need to stretch more. During my morning walk, I cover a couple of easy ways to get more stretching in as you know you need to do it. And a nice nugget about confidence at the end. Enjoy! Share this with a training mate! Check out my e-Book Strength Training for Young Runners https://www.ghperformance.com/strength-training-for-young-runners Check out Coach Khyla’s e-Book on Sport Mindf...

Learn about what your hip flexors are and how to you can keep them from getting hurt! Download your copy of Strength Training for Young Runners Download your copy of Sports Mindfulness and Meditation Get Started with Global Human Performance

Spring marathon season training is beginning for many of you! For the younger runners, off-season track training has begun. You know strength training is important to having a quality training cycle and off-season, you know to do your squats, lunges, and deadlift variations along with upper body work. But "how" should you be setting up your sets, repetitions, and speed of the lift. That's what we'...

Check out this interview I did with one of our student-athletes in August, Holden Eagle. This was just before starting his freshman XC season after having a great HS senior campaign, capping it off with a 5th place 4x800m finish & 10th place 800m finish at the PIAA State Championship as well as placing 17th in the 4x800m at New Balance Nationals. For context, when we met 5 years ago during 8th...

Winter is coming. That means it's time to get more work in the gym. When it comes to getting leg work in, you have to have balance getting all of the major muscles targeted. With the major muscles, most can get trained by looking at leg exercises in the context of squatting vs. hinging. Learn more about it on this episode. GHP is hiring for a marketing director! Learn more here https://www.indeed....

Today we get into the nitty gritty of what "getting in shape" actually entails. I'm covering 5 types of endurance workouts, primarily in a running sense, and what happens to your body as you do them. Base Runs, Recovery Runs, Threshold Runs, VO2Max Runs, and Interval Sprints. Get your notebook out! It'll be easy to understand but definitely worth jotting down GHP is hiring for a marketing director...

On Saturday I ran the Baltimore Running Fest: Half Marathon. It was a great time but I learned some lessons the hard way. Check out my recap with some tips you could find useful for your next race and just hear a fun narrative of a tough weekend! Including a story about salty pancakes. Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work. Learn more her...

Confidence is often the "X" factor when it comes to performance. You can have all of the physical attributes possible but if you don't believe in yourself, you won't achieve your best. Conversely, you may not be the most gifted, but confidence will give you a lot of audacity to train harder, compete harder (especially with yourself), and push your limits. On this episode, I will offer 3 ways you c...

The things that we have to truly work for to achieve generally require suffering. Hard work, is, well, hard. It requires us to evolve. In order to make that growth, we have to break ourselves down to build back up. That's true in a physiological sense of muscles, but also at the macro level of life. Download my brand new e-book "Strength Training for Young Runners" where you can have your young at...

Stop riding the struggle bus of not eating and not drinking water before intense workouts. YOU NEED FUEL. This is a big part of why you throw up during/right after workouts. While it may be acceptable to do low intensity cardio on an empty stomach - doesn't really use as much fat as you may think, especially for how crappy it feels - it's completely unacceptable to be dehydrated and underfed. List...

Welcome back to part 2 of recruiting with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions. Learn about: making contact with college coaches NCAA division 1-3 differences academic requirements for getting in how good you really have to be to get a scholarship importance of club/AAU for recruiting Title 9 & football $$ much, much more Mark is a...

We are back. GHP has been quite busy. This was an episode recorded late in 2021 with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions. He came to GHP in August 2021 and will be back in August 2022 to teach about college athletic recruiting. I got him on the show to discuss how you can best get you/your student-athlete recruited. Learn about: makin...

Join me and Coach Adam from GHP as we discuss various myths in the training world. Coach Adam has some bones to pick! 4:50 Adam's influence on training 8:40 Myths in training Thanks for listening! Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperfo...

This is one of those driving episodes so use the audio quality and that possible light. Another episode of training well done your show on the what the why and how quality training. Thanks for listening! Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation Check out my e-Book on 10 Exercises to Eliminate Running Pain https://...

Today I'm sitting with Logan St. John Kletter, the sophomore phenom from Mt. Lebanon HS and Pacer track club. She just set 3 school records earlier in February and placed 2nd at the Pennsylvania state cross country championship.   We will discuss her journey from being a new runner to becoming one of the best runners in the nation! 1:57 : Favorite accolades  6:00 -How Loga...

I'm with our Head Coach Khyla to chat about what conditioning is, how your body changes to different types, and how you can train to be in better shape for YOUR activity. Also, you get to hear our workout throw up stories. 4:25 -Workouts that have crushed us 9:11 -What conditioning is 13:00 -The 3 energy systems that you "condition" 18:40 -How you improve them Thanks for listening!...