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This episode is about speed. What is speed work? Should you add speed work to your training? The benefits of speed work. The different types of speed work. I'll give you a hint. Yes, you should be doing speed work. In this episode, I tell you why and how to add speed to your training. 

This first episode is all about going long. How to build your base and increase your endurance. The concept is the same for runners, cyclists, swimmers, triathletes and anyone looking to go farther in their sport. Download and listen now. Then you'll be ready for part 2, which is all about speed. Send me your questions, comments and feeback to 510Endurance@gmail.com.

On Friday, I turned 43. On Saturday, I ran 43 miles. This episode is full of the lessons that I learned, and re-learned, during this run. Below is a list of the lesssons. Send me your lessons, questions, comments and feedback to 510Endurance@gmail.com or visit www.510Endurance.com. Lesson 1 - Allow yourself to dream Lesson 2 - This too shall pass Lesson 3 - It takes a village Lesson 4 - Share your dreams Lesson 5 - Bugs are attracted to light Lesson 6 - Feed the positive wolf Lesson 7 - Keep track of your snot Lesson 8 - Know your why or whys Lesson 9 - Don't look for excuses Lesson 10 - Beware of the chair Lesson 11 - Have a plan but don't plan on sticking to it Lesson 12 - Embrace the suck Lesson 13 - No matter how bad it gets, you can always put on foot in front of the other Lesson 14 - You are capable of more than you think

In this episode, I discuss training and racing in the heat. How much should you drink? What should you be drinking?  How and why your body changes when the temperatures increase. I cover how to adjust your training schedule to match the weather forcast. I also talk about clothing. If you are racing or training in the heat, there is a lot of valuable information in this episode. Send me your feedback. 510Endurance@gmail.com. Thank you for downloading and listening!     

In this episode, I answer the question, Why am I not losing weight? You train hard every week. You put in a lot of miles and a lot of hours on the run, the bike, in the pool and even at the gym. Yet your are struggling to lose weight. You may even be gaining weight. How is that possible? What are you doing wrong? I give you some answers and reasons why. I also explain why you should not worry about your weight.  

This episode is all about calories, diets and nutrition. What is a calorie? Should you care about calories? Do you need calories? Should you count calories? Should you cut calories? I answer those questions and many more. I tell you how to live off of gasoline - not exactly, but gasoline does come up a time or two.  I provide you with a simple, yet effective way to eat. A better way to fuel your body. So, if you are interested in eating better, becoming healthier and improving your performance, then this is the episode for you! Enjoy!

Episode 4 is all about helping you run faster and farther with less effort. The way you do that is by improving your running form. I'll help you eliminate shin splints, calf cramps, Achilles, plantar facia issues and many other running injuries. I discuss the 4 core areas for proper running form. I go into greater detail about foot strike and cadence. If you want to become a more efficient runner, then download and listen now!  As always, send in your questions, comments and feeback to 510Endurance@gmail.com. To find out more about 510 Endurance visit www.510Endurance.com. 

In this episode, I answer emails from some listeners. The theme for these questions is the marathon. I discuss the dreaded "marathon wall" and how to break through. I talk about cramps and what may really cause them. I answer a question regarding weekly miles needed to train for a marathon. Which miles are more important than others.  If you are training for a marathon or any running event, there is some great advice packed into this episode. If you have training questions that you would like answered, send them to me 510Endurance@gmail.com. Thanks for your support!

In this episode, I compare pace to heart rate to RPE - rating of perceived exertion. None of them are perfect but they each have benefits. I discuss the pros and cons of each. I share examples of when I use each in my training and when I utilize them for coaching my athletes. I also discuss resting heart rate and HRV - heart rate variability. 

In this episode, I discuss the biggest reason you are not accomplishing your goals. Lack of motivation. I show you how to find your motivation. How to find your reason why. I share a personal story about finding my why and how 510 Endurance got its name. Visit 510Endurance.com to find out more about me and my coaching business. Send in your fitness and training question to 510Endurance@gmail.com.