Sports Nutrition

Run Coaching

Katie Kissane has over 14 years of experience in sports nutrition and over 30 years of experience as an athlete. As a board certified sports dietitian, she provides tailored guidance for sports nutrition, helping clients optimize performance, sustain energy, and achieve long-term health goals. Fuel2Run is dedicated to supporting athletes in the Fort Collins area and beyond with expert nutrition advice for peak results.

About Katie

An athlete's full potential will not be realized without proper training, recovery, AND nutrition. Nutrition is key to peak performance, sustained energy, maximized recovery, health, and longevity, and the prevention of both disease and injury.

Nutrition Services

On June 20th, I crossed the finish line of Grandma's Marathon.

It wasn't the race I envisioned when training began back in March.

About 7-8 weeks before race day, I was hit with Influenza B. I fought hard to rebuild my fitness, but deep down I knew things weren't quite where they needed to be. Some workouts didn't go as planned, and the confidence I wanted going into race day just wasn't there.

As the race approached, I found myself questioning my "why." Why was I chasing this goal? How much was I willing to suffer for a PR?

I started the race determined to give it a shot. For the first half, I stayed within the 3-hour pace group and felt okay. But by mile 14, I knew something wasn't clicking. By miles 16-18, I realized I wasn't going to be able to hold on.

Then the race became something entirely different. The goal was no longer a PR. The goal was to finish.

From mile 20 to the finish line, it became a battle of will. My pace slowed. My heart rate wasn't recovering. My hip flexors and hamstrings screamed at me. More than once, I looked at a medical tent and thought about stopping.

But every time, I kept moving forward.

Sometimes the races that teach us the most aren't the ones where everything goes right. They're the ones where every part of you wants to quit, and you choose to continue anyway.

When I crossed the finish line, I cried. Not because I was disappointed. Not because I failed, but because I absolutely nothing left to give.

On that day, finishing was the victory.

After 11 marathons, I'm reflecting on what I want from this sport moving forward. Maybe chasing a sub 2:59 isn't worth the physical cost for me anymore. Maybe it's time for different goals, shorter races, and a different relationship with the marathon.

I still love running. I still love racing.

But if I run another marathon, I want to high-five spectators, smile when people cheer, soak in the atmosphere, and appreciate the experience instead of obsessing over the clock.

The marathon has a way of humbling you. Grandma's marathon taught me that sometimes grit looks different than success—and that's okay.

#GrandmasMarathon #marathonrunner #mastersrunner #marathontraining

🚴🏃‍♂️ BLOOD GLUCOSE & PERFORMANCE 🩸

For endurance athletes, glycogen levels can make or break a workout or race. A CGM measures glucose in the blood, not muscle glycogen. When glucose levels are dropping during a workout it could be a sign glycogen levels are dropping (along with feeling like you are hitting the wall).

The goal of using a CGM is taking the data along with other subjective and objective metrics and learning how to fuel strategically. ⚡

A few key takeaways from our episode on CGM use in athletes:
• Stable energy = better performance
• Fueling early prevents late-race crashes
• Your brain relies on glucose too 🧠
• Underfueling can hurt recovery, adaptation, and endurance
• A CGM can be a helpful tool, but using a CGM without knowledge of how to interpret the data or about the shortcomings of the data is likely not going to be helpful.

Whether you’re training for a marathon, triathlon, or long ride, understanding how your body uses glucose can help you:
✔️ maintain pace
✔️ improve recovery
✔️ avoid bonking
✔️ perform more consistently

Fueling is part of training — not separate from it. 🔥

What’s been the biggest game changer in your fueling strategy?

#enduranceathlete #triathlontraining #marathontraining #sportsnutrition #cgmforathletes

About 3 weeks ago I started getting sick and would later find out I had Influenza B. I took nearly 1 week completely off of training and several days of easy runs. Last week I started training again and my training has not been going great. I'm tired, my legs are sore, and my heart rate is 10-20 beats higher on similar efforts compared to before I became sick.

Last Saturday I ran a half marathon as a marathon prep workout. It was originally planned for marathon race pace, but based on how I was feeling I was going to have to pivot. I completed it doing some marathon effort mixed with 90% marathon pace and did 19 miles total with warm up and cool down. It was harder than it should have been and It’s difficult not to be disappointed. My training was going so well before I got sick. Now I feel like my fitness has slid backwards and I'm not sure I have enough time to make it up.

I know I am not alone. Setbacks are a common part of the training process. Some setbacks are minor and some completely derail the race. I'm hopeful im just dealing with post viral fatigue and my fitness will come back to me.

For now I am focusing on:
- building back my momentum
- taking it day by day
- enjoying the process, even if it's not going the way I want

Are you currently going through a setback? What is the setback and have you had to adjust your goals as a result?

#setback #marathontraining #mastersrunner #runnerthings #marathoner

Setbacks in training don’t mean you’re failing.
They mean you’re human.

Missed runs.
Bad workouts.
Injuries
Illnesses
Low motivation.

Every athlete hits moments where things don’t go according to plan.

The problem is we expect progress to look linear…
when real progress is messy.

Sometimes growth looks like:
• Backing off instead of pushing harder
• Adjusting instead of quitting
• Being patient instead of panicking
• Staying consistent in imperfect seasons

Because long-term progress isn’t built in your best week.
It’s built in the moments you keep going when things get hard.

I discuss my most recent setback during my recent Road to Grandma's episode.

Save this for the days training doesn’t go your way.

#setback #mastersrunner #marathontraining #progressnotperfection #keepgrinding

Update🚨 Its been a crazy past few months!

March didn’t go the way I expected…

I ran the Spring Equinox Half Marathon—tough course, lots of hills, and unseasonably warm weather. I struggled the entire race. Yes, I finished as the first female overall… but the time wasn’t what I hoped for, and it left me questioning my fitness heading into my June marathon.

But here’s the thing—training after that? It was actually going really well.

Until it wasn’t.

A few weeks ago, I got hit with Influenza B and it completely knocked me out. Days off training, low energy, and a full week just trying to feel like myself again. Definitely not part of the plan.

On top of that, I had been studying for MONTHS for my Board Certification in Sports Dietetics exam… and of course, I got sick right before taking it.

The good news? I passed. 🙌
The not-so-good news? I felt even worse after the test and recovery took longer than expected.

Even now, I’m still dealing with fatigue, congestion, and a runny nose—but I’m finally starting to feel like I’m turning a corner.

Now it’s time to rebuild.

Less than 7 weeks until Grandma’s Marathon… and this journey just got a little more real.

Sometimes progress isn’t linear. Sometimes it looks like setbacks, doubt, and starting over—again.

But I am going to keep on grinding ✌️

#marathontraining #sportsnutrition #grandmasmarathon #setback #progressnotperfection

Are you under-fueling? A Continuous Glucose Monitor (CGM) may be able provide more insights into fueling and energy crashes - and help you fuel smarter for better workouts.

Check out my most recent blog on the topic. I have been working with CGM data for the last 5 years and have seen thousands of people's data and this includes endurance athletes looking to get getter insights about their nutrition and fueling strategies. I have a very unique background in the CGM space and how they can be used as a tool to help gain insights into fueling for exercise. Link in Bio

#EnduranceTraining #RunningFuel #CGM #SportsNutrition

Ever feel strong at the start of a run…
then suddenly crash halfway through?
It’s not random. It’s fueling.
As your glycogen stores drop, your blood glucose follows—
and when that happens, your energy tanks.
That mid-run fade?
🚫 Not a fitness issue
🚫 Not a “mental toughness” problem
👉 It’s often a fueling problem

🧠 What’s actually happening:
Your body runs low on available carbs and
blood glucose starts to dip
Your muscles don’t get the energy they need
🔧 How to fix it:
✔️ Increase carb intake during training
✔️ Don’t wait too long between fueling
✔️ Practice fueling in your workouts (not just race day)
🔑 Bottom line:
If your glucose drops… your performance drops.
Fuel consistently = stay strong longer 💪

Have you ever had a mid-run crash?

Want to learn more about how a Continuous Glucose Monitor might help with fueling? I have over 5 years of experience with CGMs and the use of this technology in athletes. Send me a DM for more info and definitely check out the Endurance Athlete Journey Podcast episode 77 for more in depth info on this topic.

#runningnutrition #endurancetraining #marathontraining #fuelingforperformance #sportsnutrition #carbsarefuel

Yesterday I ran my first race of 2026 and it did not disappoint! The Sharin' O' the Green 5k was fast and fun and the weather was perfect.

I went into this race not really knowing what to expect. I have been slowly increasing mileage as I start marathon training and wasn't able to fully taper. In fact, I'd already run 40 miles from Monday through Friday prior to the Saturday race. It was either going to be okay or I was going to feel flat. It ended up being a little better than okay and I was able to finish in 18:48 (slightly long course). I am very happy with this result given that it is early in the season and I wasn't 100% fresh going in. I was able to hang on to a 5:57 to 6 min pace.

You can tell by the very flattering race photos that it was easy breezy (😆)...lol! and the video was taken by my husband so its super blurry🤷‍♀️. I also won $77!

Thanks @greeneventscolorado for another great race! I also appreciate my team @fortcollinsracing
It's nice to have such fast and amazing women pushing the pace. I was third place and the women's team runners placed 2nd through 4th. All fast and strong masters women. We are out there proving that you can be fast after 40!

#fastafter40 #fortcollinsrunning #mastersrunner #runningafter40 #runnermom

❌ Creatine isn’t helpful for steady-state endurance exercise.

Creatine is one of the most well-researched supplements in sports nutrition — but that doesn’t mean it’s useful for every type of exercise.

Creatine primarily supports short, high-intensity efforts that rely on the phosphocreatine energy system.

Think activities like:
• sprinting or possibly surges during a race
• heavy lifting
• repeated bursts of power
• team sports

But during steady-state endurance exercise — like running a marathon at a consistent pace — your body relies much more on:
✔ carbohydrates
✔ fat oxidation
✔ aerobic metabolism

So adding creatine is unlikely to improve performance if you're simply running at a steady speed for long periods of time.

That doesn’t mean creatine is “bad.”
It just means the energy system it supports isn’t the one you’re using most during steady endurance exercise.

Understanding how different energy systems work can help you make smarter decisions about fueling and supplementation.

🎥 Full explanation in the video.

Have you ever taken creatine for endurance training?

#enduranceathlete #sportsnutrition #runningnutrition #marathontraining #enduranceperformance #creatine #fuelingforperformance #sportsdietitian #runningcoach

🏃‍♀️ The Road to Grandma’s Marathon starts now.

This training cycle is going to be a little different for me. Over the next 14-15 weeks, I’m sharing my journey as I prepare for Grandma’s Marathon — the good, the messy, and everything in between.

I’ve run 12 marathons and hundreds of races, but even with all that experience, I still don’t get everything right.

Training, fueling, recovery, balancing life… it’s all a process.

My goal with this series isn’t to talk all about myself.

It’s to show you:
• how I structure my training
• how I think about fueling
• what I adjust week to week
• and what happens when things don’t go according to plan

Because the truth is — no athlete has perfect training cycles. And sometimes the most helpful lessons come from the mistakes.

If you’re training for:
🏃‍♀️ a marathon
🏃 a half marathon
🏃‍♂️ a 5K
—or just trying to run more consistently—

I hope this series helps you think differently about your own training.

Follow along as I document the Road to Grandma’s Marathon.

🎧 Full episode available now on the Endurance Athlete Journey and my personal You Tube account. New episodes coming out every other week with more video content on the way. Link to my You Tube Channel in my bio.

#runningjourney #marathontraining #runnersofinstagram #marathonprep #enduranceathlete #runningcoach #sportsnutrition #fuelingforperformance

I wanted to share a little update on my running (and life in general). I've been quietly plugging away at training and trying to prep for my upcoming marathon build. I've been putting in the work with base training and strength training and getting my fitness to a fairly good place.

I am not one to share much, but pretty soon that is going to change. As I start my official marathon training block on March 3rd I plan to share updates every other week on my training both on the podcast and on you tube (and hopefully Instagram too). So you might be seeing more of my training progress and hopefully some additional content as well.

In the meantime, enjoy some photos of me running and some with my mini donkey, Peanut Butter.

#runhappy #motherrunner #runningdietitian #runningafter40

When you eat can change everything — from energy during training to how quickly you recover. Learn practical meal-timing tips to power performance and build muscle. Link in Bio

#SportsNutrition #MealTiming #AthleteFuel #TrainingTips #Recovery #Fuel2Run

Creatine for endurance athletes? Is it beneficial or just hype? I dig into this topic in my most recent deep dive podcast on Creatine for endurance athletes.

In this clip I discuss the possible reason it can help improve strength and speed. I dig into a lot more detail in the full episode.

Check out the full clip on my YouTube channel Fuel2Run or The Endurance Athlete Journey podcast on your favorite podcast player.

#creatineforrunners #creatinebenefits #creatinesupplement #creatine

Now blog post alert! Check out my new blog post on metabolic efficiency vs metabolic flexibility. What are the key differences and how do they relate? Why might this be important for endurance athletes? This is article discusses these concepts and the what and why behind them. My next blog article will focus on the how and more specifically the training and nutrition strategies that can help improve both metabolic efficiency but most importantly, metabolic flexibility. I hope you enjoy this article and stay tuned for more!
#newblogpost #enduranceathletes #metabolicflexibility #metabolicefficiency

Happy Thanksgiving! I'm thankful for my health, family, and yummy gluten free pie! Plus I had a great time running the local Thanksgiving run in what a believe might be my 4 mile PR.

#runningafter40 #thanksgivingrun #thankfulandgrateful #eattorun

Finding motivation this time of year can be challenging. It seems like every cell in my body wants to go into hibernation mode. Every year I have to remind myself that it happens and it's normal as the weather cools and the days get colder. I try to listen to this natural (likley biological) urge and I tend to sleep more and appreciate the cozy moments. However, this is not an excuse to stop running. Holding on to my fitness is important so it's all about finding ways to stay motivated.

One way I stay motivated is by signing up for local running events and holiday races. I don't expect any PRs but I do try to use them as motivation to keep running and stay fit during my "off-season." I know that if I can go into my base training phase even stronger and faster than the year before, I will have a better chance of reaching my marathon goal.

Here in Fort Collins the local run club offers a Tortoise and Hare race series, which offers a monthly "race" of varying distances. It is a great way to stay engaged during the winter months. Luckily, November's 5k was a brisk but sunny day. Next up, I'll definitely be doing a turkey trot.

This is also a great time of year to attend local run group meet-ups and plan runs with running buddies. It is a lot easier to get up and run on a cold day if you know someone is joining you. I mean "misery loves company" as the saying goes 😆lol, 😜.

#runmotivation #fortcollinsrunningclub #motherrunner #mastersrunner #runcoach #runningafter40 #keepgrinding #marathoner #fortcollinsrunning

I ran the CSU Homecoming 5k today and surpassed my expectations. All I wanted was to be faster than 19 minutes. I have been training to run under 19, so I knew it was possible. So when I came in around 18:30, I realized I was well under that time.

I have to be honest, I'm a terrible record keeper. I am pretty sure my 5k PR is just under 18 minutes or maybe 17:30, but I never wrote this down anywhere. I honestly have no idea what my PR is. I guess this happens when you've been running for 30 yesrs? So I scoured the internet trying to find it with no success, but this was likely before running results were added to the internet. I think this result has an age graded time of just under 18 minutes. So let's just say this is my masters running era PR. Either way, I think I have more in me and I'm going to keep pushing until Father Time finally slows me down.

I was contemplating why im running better now than in my 30s. I think it's a lot of things, but here are a few:
1. Smarter training! A well thought out training plan where the easy days are actually easy and my key workouts are done with purpose.
2. Probably better shoes make a difference. I mean let's be honest, the shoes are definitely helping us all be at least a little faster.
3. A periodized nutrition plan and fueling better. Carbs!
4. Sleep...I'm a stickler about going to bed early.
5. Very limited alcohol intake. Like maybe one drink a week and no alcohol for weeks on end during a marathon build. Alcohol makes sleep worse and ruins recovery. The effects have gotten worse in my perimenopause years.

Finally, my mindset has a lot to do with it. I believe I can run faster so I try not to limit myself. I know I can't run a 16 min 5k, but maybe under 18. It's definitely possible.

#runnermom #runningafter40 #mastersrunner #runcoach #sportsnutrition #runningdietitian #marathoner #fortcollinsrunning #fortcollinsrunningclub #runningcoach #motherrunner #5k #keepgrinding #keeprunning #csuhomecoming5k

I have been focusing a lot on speed since my marathon in May. In fact, I've run a 5k, mile race on the track, and most recently, a mile road race. I was able to run a 5:26 (gun time and probably slightly faster if you count chip time). I was super happy with this time since I've never been a speed demon (half marathon distance might be where my skills are). It has also been so much fun to focus on going fast and a welcome break from the grind of marathon training.

Why do I think it is important to take a break from marathon training to focus on speed? Because I believe the faster your top end speed is for sprinting or the faster you can run in a race like the mile or 5k, the faster you can run a marathon. Not only does marathon pace feel easy after training for speed, but it also helps with running eonomy, neuromuscular efficiency, and possibly lactate clearance into the bloodstream. As I mentioned before, at the very least, it offers a welcome change of pace from the marathon, which helps prevent burnout.

Thanks @greeneventscolorado for a great race!

#mountainavenuemile #fortcollinsrunning #fortcollinsrunningclub #motherrunner #runningdietitian #marathoner #runningafter40 #runningcoach #fortcollinsracing #lovethegrind

Happy global running day! While I'm glad to celebrate running today, I'm including pictures from the past year of running, including the hot days of August and brutal cold in February.

Here is to running when nobody is watching and running when many others prefer to stay inside.

Here is to running with friends and racing with the guys.

Here is to 30 years of running! This sport has given me so much, and I can only hope I can continue to give back to the sport and be an inspiration for others.

I don't know if I'll be able to run for another 30 years, but I'll take what I can get.

#globalrunningday #keeprunning #mastersrunner #runningafter40 #runninginspiration

Vermont City Marathon race recap part 2. I mentioned in my first race recap that once the race started, time seemed to slow down. Usually, during a marathon, the first several miles seem to go by quickly. However, for this marathon, it felt like the first several miles dragged on a bit. It didn't feel hard, and the pace felt okay, but I think my lack of sleep was causing it to feel mentally harder.

By mile 8 or 9, I was in a groove and still felt good overall. I was able to get my bottle at mile 4 and 7, and my fueling was on schedule. I came into the halfway point around 1:27:45. I was on my goal pace, but my legs started to feel heavy, and my right hamstring and calf started to act up a bit (an old issue I've been dealing with). I pushed on and continued to stay on schedule with fueling. My pace started to slow at around mile 14 or 15. I was just trying to stay in the game physically and mentally.

At mile 16, my gut started to feel a little off, and, unfortunately, by mile 17, I knew i wasn't going to make it to the end without stopping to use the Porter potty. I am not sure if not being able to do that last minute potty break before the marathon would have prevented this, but it was frustrating either way. So I went as quickly as possible, and 30 seconds later, I was back and on pace. I felt much better at this point. I pushed through the hills at around miles 19 and 20 and then hung on knowing I had 6 miles remaining.

My pace was slower, and I knew my A goal of 2:55-2:57 was out, but I was hanging on for a sub 2:59. Unfortunately, the potty break and slowing pace got me in the end, and I was only 3 seconds shy of sub 2:59. I am very happy with how I was able to hang on until the end, and I am also very happy with being able to run the same exact time of 2:59:02 15 years later at the age of 42. A PR would have been great, but I am happy with a 73-second improvement from NYC and a masters win.

Now I get to rest and spend time with family. I have to try really hard to not immediately start thinking about what is next and just enjoy this moment for a little longer.

#mastersrunner #runningafter40 #vermontcitymarathon2025 #marathon #motherrunner #runner

I'm finally ready for my #vermontcitymarathon2025 race recap. So here is recap part 1. I needed some time to reflect on the race. It was a great day, but to be honest, I'm still a little disappointed. It wasn't the magic marathon I was hoping for where everything aligns for a perfect race. That's the hardest thing about the marathon. It's so hard to get everything perfect. For this race, I trained really well, my taper was good, and the weather was perfect. So why didn't I feel phenomenal? It is hard to know for sure, but, unfortunately, my sleep leading up to the race was less than ideal.

I am sure many other perimenopause runners can relate, but sleep got harder when I hit 40. It's a battle for me at certain times of the month, and it just so happened this time hit right before my race. It's frustrating! So combine this with race anxiety and time changes, and it becomes tricky. I slept not great, but not terrible on Thursday and Friday. I was mostly just having a hard time falling asleep and staying asleep. I was so hopeful I would sleep well on race night, but after 2.5 hours of sleep, I was wide awake in a panic, worrying about my race the next day. Then, my mind kept going to what I knew about poor sleep and performance and perception of exertion. It was a bad cycle that kept me up until I finally got out of bed before 5 am.

So I had only one choice, and that was to stay positive and remember that a few nights of poor sleep can't totally unravel months of hard training. I also felt surprisingly okay that morning. So I ate my pre-race breakfast, and we were off to the race start in Burlington. I did my usual bathroom break and 5 minutes of super easy jogging. I had to be at the start by 7:05 and by this point the lines for the bathrooms were long so I didn't have time to go to the bathroom before the race (which may have got me later on).

By the time I was at the race start line, I felt calm and ready to go. The race started, and I felt comfortable for a while, but time seemed to slow down. Stay tuned for more in part 2!

#momrunner #runningafter40 #runnerthings
#marathon #marathonrunner #mastersrunner

Same exact time, but 15 years later. It's not old, just older (and wiser). How did I run the same time at 42 vs. 27? Better race strategy, better nutrition, smart training, and a continued passion for a sport that I love. I know that if I had run a smarter race and fueled better in 2010, my time would have been faster, but there is something to be said for experience. After years of experience (about 30 to be exact), I am finally starting to master the sport of running.

#marathontraining #marathoner #runningafter40 #runningnutrition #runningcoach #marathon #vermontcitymarathon #runner

I finished another marathon! And not just any marathon, this marathon is near and dear to my heart. I grew up in Essex, Vermont, and this is my third #vermontcitymarathon and my fastest time so far. I had a 4ish second PR. I was hoping for a slightly faster time, but I'm not complaining. The last time I ran a 2:59 was 15 years ago at the same race in 2010. I'm just so thankful I'm still out there doing what I love. I was the first female masters runner, too! I'll share more about the race later, but for now, I'm just relaxing with my family. Thanks, @runvermont, for a great race! It's so great to be back in Vermont and back at the marathon 🙌

#vermontcitymarathon2025 #marathon #mastersrunner #motherrunner #runningdietitian #marathoner #fortcollinsrunning #fortcollinsrunningclub #runningcoach #runnermom

Here we go! Bottles are ready, and I have my bib all set. I'm all ready to rum tomorrow's #vermontcitymarathon2025

Now I just need to eat some dinner and try to get some 😴 @runvermont

Ice baths or the cold plunge. People either live them or hate them. Are they good for recovery? There is evidence it can blunt the training response, but I think they can be a great tool if used strategically.

How do I use them? I rarely do them on a hard training day or a day in which I'm looking for some sort of adaptation from training due to how the cold can decrease inflammation (which is an acute and normal response to training). However, when I have a few recovery/easier days and a hard training session coming up (for instance, a long run in a few days), I think it is a helpful recovery tool. I also do a cold bath the day after a massage followed by a hot shower to get the blood flowing. It seems to be really helpful. I also rarely do a full plunge but mostly focus on my lower body. Therefore, this is not a true cold plunge.

What are your thoughts on ice baths? Do you use them in training?

#recoveryfromtraining #icebath #icebathrecovery #mastersrunner #marathontraining #runningcoach #runnerthings

Before my longer workouts or harder sessions, I will do a dynamic warmup consisting of some plyometric movements. This is my go-to dynamic warm-up. This helps warm up the muscles and get the body ready to do some work. The key is to do enough to get warmed up, but not too much. It's probably best to start with fewer sets or reps if you are not used to this. Also, if you are not used to box jumps, just do step ups and weightless jump squats to start. I also like jumping lunges as an addition to or instead of the skips or squats.

#dynamicwarmup #plyometrics #mastersrunner #runcoach #runningafter40 #trainsmarter #marathontraining

I've been putting in the work, and when I'm grinding, I often forget to share too much. It's mostly that I love the process of training and don't feel the need to share for external validation or motivation. Perhaps I should share more, but that's kind of uncomfortable for me. Anyway, here I am 4 weeks into a tough marathon training block with one week of hard training remaining before I start to taper off.

Last Sunday, I did a half marathon as part of my long run (thanks @breakaway_athletic_events). The goal was to run most of it at marathon pace. It went okay, but not perfect. I also did a double threshold workout on Tuesday and only allowed 3 days of what I call a "mini taper" before the race. This is all after 3 consecutive 75-mile weeks, which, for me, is a lot.

Marathon training is this constant balance between training and recovery. If you want to run well, you need to feel some fatigue and push through, but too much is bad. It's hard to get perfect. What most people don't see (unless they follow me on strava) are all the runs I do at 9-10 min pace. This is a lesson I've learned. Make the quality sessions count and take the easy days as slow as I need (often sticking to my zone-2 pace). This, along with strength training, helps my 40 something year old self maintain 75-mile weeks without over-training or exacerbating my autoimmune condition. I wish I had done this 13 years ago when training for CIM. It would have saved me a lot of pain, and maybe I wouldn't have ended up triggering my Hashimoto's thyroiditis (that's a story for another day).

#marathontraining #mastersrunner #hashimotos #vermontcitymarathon #runnermom #runningafter40 #runningdietitian #autoimmunethyroid #motherrunner #vermontcitymarathon2025 #runningwithhashimotos

I am 7 weeks away from the Vermont City Marathon, and I'm deep into my last marathon training build with 75 miles completed this week. These are some things I've been including in my training plan (in addition to all the others things-strength, zone 2, long runs, and intervals) that have made a big difference for me. This includes short hill sprints (8 to 12 seconds all out), strides (20 seconds as fast as possible while maintaining form), and skipping (just add this into daily runs or as part of my warm up).

I have to admit the skipping has been interesting, and I don't think I'm that good at it. They remind me of my childhood and are actually quite fun. Just don't overdo them if you have not been skipping. I made this mistake before my half marathon a few weeks ago, and my hamstrings were a little sensitive.

#hillsprints #strides #skiptorunfast #skipping #marathontraining #mastersrunner #runningafter40 #vermontcitymarathon #vermontcitymarathon2025 #motherrunner

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