There is nothing like a new beginning to kick-start old goals! The beauty of a new year is the opportunity for a fresh start, the chance to invigorate your training with increased commitment to new and returning goals.  Thankfully, the New Year comes at a great time: right at the end of a period of indulgence, fun, and broken routine.  January 1st gives you a very definite timeline: this is the day that you refuse desserts, drinks,...

The last few weeks have been a whirlwind to say the least! I have no updated my blog in a few weeks and a lot has happened. I am, however, really grateful for all the messages and emails of support and inquiry so I figured it was time to bring things back to current around here. And oh my goodness it is long so I should figure out how to do the “Cole’s Notes Version!” From what I can recall, in less than a month I have raced in...

In case you didn’t get that: Hello in Korean! Track and Field is a crazy sport. In the middle of April, I would not have expected to spend the first two weekends of May racing in Jamaica and in Korea; but here I am, desperately trying to at least memorize the complicating and foreign phrases for “Hello” and “Thank you” in Korean.  Learning Jamaican was much easier! One of the things I love best about my sport is that it is...

Here’s an interview I did with the Run SMART Project on pre-race warm-ups.  New Flagstaff training blog update coming soon… Warming Up With Malindi Elmore April 3rd, 2012      Comments Share We asked Run SMART coach Malindi Elmore a few questions about warming up properly and how to approach a 5k or 10k race. Learn how an Olympian does it and what she recommends for runners of all levels. What’s does your typical...

Along with three feet of snow that arrived on Sunday, a large group of Canadian runners descended upon Flagstaff, AZ for our annual pilgrimage.  The coveted pot at the end of the rainbow:  improved fitness that comes from sucking air so high above sea level. We are currently living and training at approximately 7000 feet in the small college mountain town of the tight knit Northern Arizona community.  Flagstaff has been a haven for...

What:  5km Fun Run / Time-trial When: 9 am Sat March 17th Where: Dolphins – the Grand Who: All Runners You are invited to join our  5km “time trial” run.  We will meet at 9 am for a group warm-up and begin the time trial around 9:45.  This is not an official race but we will take hand time performances and will mark out a 5km route with 1km markers.  We will have a few prizes and you are also invited to dress in spirit of...