The Saltmarsh Guide to Freshman Mileage Many high school coaches are so terrified of “breaking” a freshman that they accidentally train them to be slow forever. They treat 14-year-olds like fragile porcelain dolls, capping them at 15 miles a week of junk mileage, terrified that a long run will snap a growth plate. The reality?…
A personal record isn’t just built on miles; it’s built on mindset. As both a distance coach and parent of two competitive runners, I’ve seen the fittest athletes crumble under race-day pressure, while the most resilient ones find a way to breakthrough. This guide outlines the exact steps to bulletproof your mind before you step…
If you walk into a traditional running store or consult a generic marathon plan from the 90s, you’ll hear the same tired advice: “Don’t lift too heavy. You don’t want to carry extra bulk. Just do some lunges and resistance bands.” This advice is not just outdated; it is actively holding you back. For the…
Whatever they’re doing at Niwot is working. The boys’ team ended the season ranked #1 in the country, and the girls’ team ended up in the #2 spot nationally. Incredible results. Now, I know what you’re thinking: Yes, but they have Olympic genetics. Yes, but they train at 5,000 feet above sea level. Yes, but…
For 45 years, “making it to San Diego” was the ultimate resume builder for a high school distance runner. The Foot Locker Cross Country Championships weren’t just a race; they were an institution. So when the news dropped in August 2025 that Foot Locker was discontinuing the event, it was a gut punch to the…
Can you still use a pace-based calculator if you prefer training by heart rate? Absolutely. Here is the blueprint for merging two of the most popular training methodologies. Runners love data, but not all numbers tell the same story. In the endurance world, we speak two primary languages: Pace (the external output) and Heart Rate…
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