February is National Heart Month so when better to think about heart rate training! This Q will help you learn more about HOW to utilize heart rate in your training. Below, I have responded to the most commonly asked questions.

One of the most significant life changing moments for me was when I became a Mom. The added responsibility of taking care of another human being has been extremely overwhelming, and the sacrifices along the way have been endless. The days of just worrying about myself have come and gone. Today it is all about balance and finding that happy medium, which does exist…if you let it.

Finally, I’m at the Start Line. Phew. No more thinking about getting enough sleep, traveling to the race, timing my last banana and all of those little details that get me ready for race start. I know everyone around me has similar butterflies (the good kind), and we’re all in this pre race vibe together. For many of us, the longer the event, the more it becomes about focusing on our individual goals, rather than feeling competitive with the other runners. I work on letting go of my nerves and smile and say hello to the runners standing next to me. There’s a first timer (please don’t start too fast), and a woman who hasn’t run this distance in eleven years; after having 3 children she’s excited and looks really nervous.

Rest in peace old friend…I know nothing of the man, other than what was available, to me, on Wikipedia. He was an author, and he died in 1936. I didn’t get much further than that. Having said that, he helped me to, in a single line, sum up what coaching is really all about. At least to me, and all of us at QT2 Systems, OutRival Racing, The Run Formula, and The Cycling Formula.

Winter can be depressing for many runners, cyclists and triathletes. It can often mean more time on the “dreadmill”, the indoor trainer and/or bundled up for slippery runs. I’m not going to lie I spent many years doing that- hours upon hours on the trainer in the winter, running on the dreadmill several times a week when conditions were nasty outside. However too much of this indoor training over time can eventually burn you out. If it hasn’t happened already consider yourself lucky. If you live in an area that sees a fair amount of snow there are other options you can build in to supplement your base training that will not only offset the boredom factor of indoor training and be a lot more fun, but also can build significant fitness!

A little over two weeks ago, I ran the New York City Marathon. It was a race I had always wanted to do and to experience. The year prior, I had run a qualifying time for NYC at the Philadelphia Marathon, and so I figured, why not? Because it’s such a unique race, but also hugely iconic and sought after, I thought I would write about the experience for those that might be interested in doing it in the future!

Self doubt can be an athlete’s worst nightmare. It can impact your workouts, keep you up at night, and taunt you on race day. At some point, all athletes will experience some form of self doubt in their career, and it's important to learn to fight these feelings so they don't debilitate us. As I always say, mental toughness isn't something athletes are born with it's something they learn over time and something there is ALWAYS room for growth in. Below are some tips when you are experiencing self doubt.

Nutrition and hydration – two of my favorite topics! #saidnooneever But as a registered dietitian (and coach!), I will say, nutrition and hydration actually “excite” me. They are two variables that you have 100% control over. You cannot say this about many things on race day! You can’t control the weather, you can’t control the competition, you can’t even control (to some extent) how your body will feel. But you CAN control what you put in your mouth to fuel you for the race distance of your choice. So, let me share a little of my excitement with you!

Jesse Kropelnicki, founder of QT2 Systems LLC and it’s multiple brands, has always sung the praises of hiking. He often talks about hiking for a faster Ironman finish. I submit to you the idea that hiking won’t just improve your Ironman time, but also better prepare you for an ultramarathon (talk about specificity here!), a marathon, an endurance cycling event and even, when all is said and done, life in general. In other words, if you haven’t already, take a hike!

Figuring out exactly what you want to achieve is the first and most important step. Do you want to run faster, a podium finish? Or just feel fitter at the end? Or just finish? When setting goals, there are 2 types of goals. Outcome goals are a result you’d like to achieve, and process goals as the processes you will need to repeatedly follow to achieve that result. Both are equally important in having a good race.