The Running Lab #1 Question: Can running to cadence music while hiding my pace make it easier to stay in Zone 2? Workout: Long Run with Fast Finish: One-mile warm-up • Nine miles in Zone 2 • Half-mile fast finish in Zone 3 Conditions: Florida summer (90% humidity, Feels Like 80+) • Mostly flat with two […]
Race day is almost here… are you feeling ready? If you’ve been searching for 5K race day tips, you’re not alone. Most runners start to second-guess themselves in the final 24 hours: Did I train enough? What should I do today? What if I go out too fast? The good news is—you don’t need a […]
If you’re running the Tokyo Marathon for the first time, understanding the race logistics ahead of time can make a huge difference on race day. From navigating start gates to hydration stations and corrals, there are several details that first-time runners often don’t realize until they arrive. After running the 2026 Tokyo Marathon, I wanted […]
Why I Signed Up After qualifying for the Boston Marathon twice in 2024 but missing the acceptance cutoff by just 2.5 minutes, I needed a new goal. When I learned that several members of my South Florida running groups were planning to run the 50th Marine Corps Marathon (MCM), I spontaneously registered—on July 4th, no […]
Introduction For many breast cancer survivors, hormone therapy is a crucial part of long-term treatment, but it’s not without its challenges—especially for endurance athletes. As someone who relied on running to reclaim health and purpose after a breast cancer diagnosis, I learned firsthand how treatments like Anastrozole or Tamoxifen can impact athletic performance. This post […]
Overcoming Breast Cancer and Chasing Marathon Dreams When I was diagnosed with stage 1 breast cancer in 2021, my life changed in an instant. In addition to facing the physical challenges of treatment, I grappled with the emotional toll of an uncertain future. Yet, three years later, in 2024, I found myself not just running […]
Do you know how to increase your running cadence to prevent injury? Read on to find out! What Is Running Cadence and Why Does It Matter? Running cadence refers to the number of steps you take per minute while running. A higher cadence improves performance and reduces injury risk, as it leads to better running […]
Honoring Jan: A Day of Remembrance and Celebration This morning, I had the privilege of participating in the Tour de Jan, an event close to the hearts of many in our local community. Organized to honor our dear friend Jan Vandersluis, the event brought together runners and riders alike to celebrate Jan’s life and the […]
Revealing the Rhythm: Understanding the Core Concept of Cadence in Running Introduction: The Pulse of Your Run If you want to run faster, understanding the basics of cadence and why it matters is critical. In the field of running, cadence is the heartbeat that sets the pace for a smooth journey. Whether you’re a seasoned […]