The above photo was taken after a 5K in early April 2019. I placed third male overall.
Immediately after the race, instead of doing my normal cool down of foam rolling and stretching I hopped in a car and drove 3 hours. Before I reached my destination I started feeling a burning in my right heel. It progressively got worse as I drove, to the point where I wanted to pull over and try to do something to get rid of the pain. It didn’t go away. I went to a podiatrist a week later and he diagnosed the issue as plantar fasciitis. The resolution is, do what I should have been doing all along. Foam roll, stretch, ice for pain, anything but ignore.
The bottom line is , pre run and post run work deserve the same attention. Sign up for my summer “Sunrise” camp and learn how to get better at running by doing all of the right things.
Hit the contact me tab or email me at firstname.lastname@example.org with questions.
Finally have the date that the group classes will start.
Monday January 28th. Parkside Place in North Wales/Upper Gwynedd Township park. we will meet by the swimming pool in the parking lot (in the back passed the police station). The classes will last until April 18th (Thursday before Easter). New classes will form again after that in May.
There will be four evenings that you can choose from. Monday through Thursday. Each evening you can pick which time you want to join the group. The choices will be 4pm, 5pm, 6pm. You may stay for the next group if you start with one of the earlier groups.
Each runner signed up can pick up to two evenings and yes you can pick different times for each. I really don’t mind if you run all four evenings, I just wanted to let you know that you are entitled to two group sessions for your $75.
Any level of runner is welcome. I’ve trained beginners and Boston Marathoners.
The only thing I ask is for you to let me know which days and times you are coming by the Friday preceding the week. So for January 28th, please contact me by Friday the 25th. There will be days that I will be unavailable like February 6th and 7th, but you all can still meet if you’d like or come on Monday and Tuesday of that week.
I also still have a couple of slots available for one on one training, the cost for that depends on how long you want the training for. One on one runners are allowed to run with the group training runners as a member of Run Your Best Race. I expect a wide variety of pace levels so you will usually find someone your speed to run with. I will be telling you what speed I want you to run so I can help match you up.
If you haven’t already signed up, please do so as soon as possible. Use the contact me tab above or email me at email@example.com. Tell me that you want either the group classes or one on one. Payment is easy, you can use PayPal also on the purchase training tab above. You can use a credit card or a bank card on PayPal. Other options are cash or check. Let’s get this party started and have a great Spring Race season.
New for 2019, in addition to group classes and individual personal coaching/training services, we are introducing yearlong memberships for Run Your Best Race
Sign up and receive your own personal coach for running and related training for an entire year.
Receive a plan for as many races as you participate in during the year plus get advice on how to recover in between.
One-year membership receives:
Weekly running and strength plan
Functional Movement Screen 4 times/year, if local (within 20 miles of Lansdale, PA)
Run time with Coach Glenn as time and schedules allow, to analyze form, progress, and help with motivation
All members are entitled to join any Run Your Best Race group run or run with a group training class.
BONUS: Coach Glenn is working on his Fitness Nutrition certification and as soon as he receives that you will be entitled to nutrition advice including meal plans. This service will be an additional fee after the certification is obtained but is included for 2019 if you join now.
Why not be the best runner you can be in 2019? A personal coach/trainer will help you stay injury free and improve your running.
Membership space will be limited. Fees are:
One payment of $300 local or $250 for online only, or,
Quarterly payments of $100, or,
Monthly payments of $40.
I do accept PayPal!
This includes everything mentioned above, including nutrition help when certification is earned by Coach Glenn (goal is summer 2019).
This price is a bargain for working with a certified running coach/personal trainer/functional movement screener. The cost is much less than most gym memberships that don’t even include personal training or group classes without an additional fee.
Contact us today!
4 HOURS IN JULY ADULT RUNNER MINI-CAMP!
Spend one hour, 4 times in July and learn what it takes to improve your running.
I am a certified, adult running coach and personal trainer who will teach you everything that I can in 4 hours this summer to give you the knowledge to take your running to a new level.
We will spend every Tuesday morning from 6:30 AM to 7:30 AM in July starting on July 10th.
The hour will be spent:
15 minutes on the topic of the day and demo
30 minutes practicing
15 minutes of tips about running that will help you.
You can do a run before or after this hour on your own or with someone from the group. It will be a great chance to practice what you learned and meet other potential running buddies.
Examples of topics of the day will be:
- Breathing – how to get more oxygen when you run and get you in a rythym
- Strength training and what exercises work best for runners
- Shoes and equipment
- Warm-up and cool down routines and why we do them
- Running ‘tangents’ to shave off minutes from your race time
- How to prepare for race day
- Best races at varying distances
- How to get faster
- Building a training plan
- Concepts of science in running (threshold, VO2 max, etc.)
The cost of this opportunity is only $40!
You will need to bring a yoga mat or similar padding.
The location of this mini-camp will be determined by who chooses to participate. We can also rotate each week where we meet.
Contact me ASAP to sign up or inquire! firstname.lastname@example.org
If your goal is to run a personal best or qualify for the Boston Marathon then you should be planning your training for late summer to fall 2018 races now! I hear a lot of runners say this is the year they get to Boston, or set a PR, or get rid of excess fat, or eat right. Well the time is here! It’s free to talk to me and get advice. It’s cheap to start training with me! Give yourself a chance!
Get strong for injury free efficient running!
Not only am I a running coach but I am a certified personal trainer. I can include a strength training program for your pre-training and race training phases.
Working on strength for running, weight loss, and mental training before and in the early phases of race training will give you your best chance of running your best race ever. Plus you will be doing yourself a favor by getting into the best shape possible for the summer! I can work hands on with you for both strength and running.
Here are popular races followed by my suggested training start dates for half and full marathons. The actual date that you should start depends on your running fitness level and experience. 10 Mile races should follow the half marathon start dates.
Contact me to discuss my personal advice for your training or to schedule a meeting to help you make a decision and get the ball rolling!
Bird In Hand (Half)
VIA (Half and Full)
Rock and Roll Philly (Half)
Wineglass (Half and Full)
New York City (Full)
Richmond (Half and Full)
Bucks County (Half and Full)
Philly (Half and Full)
Rehoboth (Half and Full)
Suggested training start dates (running). Base and strength training can begin anytime prior. You should be already doing steady mileage before these dates. I can help you with that as well.
Race Date Begin Full Begin Half
September 8-9 May 6 June 18
September 15-16 May 13 June 25
September 29-30 May 28 July 8
October 6-7 June 3 July 15
November 3-4 July 2 August 12
November 10-11 July 9 August 19
November 17-18 July 16 August 26
December 8-9 August 5 September 16
I get asked a lot why the runners that I coach are so successful. That’s an easy answer.
To be successful (in any sport, not only running) you have to follow these three things:
1- Practice. A lot. By doing it right every time in practice (proper distance and pace) or correcting errors if you are not doing it right. For running this means running as much as you can, by gradually increasing your miles as you get closer to a goal race or to where you want to be fitness-wise.
2- Have a passion for the activity that you are participating in. For running this means enjoying the training. If you are running just because “your friends are” that may not be passion. You have to be willing to work hard at running. If you work hard and realize that with hard work and following the plan comes success, that’s passion.
3- Have a good coach. You need someone to hold you accountable, someone knowledgeable who will get to know you and understand what motivates you, what pace you should be running for each workout, and someone who cares about you and will stay in touch to make sure you have the best chance at reaching your goals.
If you have these three things you will improve your running 100 times faster than trying to do it without them. That’s not an exaggeration. Ask the runners that I coach. They’ll back me up.
It’s science. The nervous system learns and the body adapts to your physical needs and what you teach them. That’s why it is important to do it right, and as often as possible.
100% of the runners that I coach meet their goal if they do what I coach them to do and have the passion to work hard. Some go way beyond their goal.
Now is the time to make this year your best at running! Contact me for a free consultation on how I can help you! email@example.com
Or click on the contact me tab above!
Did you pick a half or full marathon to run for the first half of 2018 yet? See the list of races on the previous post below!
Here are my suggested training start dates for half and full marathons in late Winter and Spring of 2018. The actual date that you should start depends on your running fitness level and experience. 10 Mile races should follow the half marathon start dates.
Contact me to discuss my personal advice for your training or to schedule a meeting to help you make a decision.
Date Begin Half Begin Full
3/3-4 12/11/17 10/30/17
3/10-11 12/18/17 11/6/17
3/17-18 12/25/17 11/13/17
3/25-26 1/1 11/20/17
4/7-8 1/15 12/4/17
4/14-15+Boston 1/22 12/11/17
4/21-22 1/29 12/18/17
4/28-29 2/5 12/25/17
5/5-6 2/12 1/1
5/12-13 2/19 1/8
5/19-20 2/26 1/15
Here is a list of half and full marathons in late Winter and Spring of 2018 within a day’s drive of the Philadelphia area. If you know of others please let me know and I will add to this list. H = Half Marathon, F = Full Marathon, H+F = Both races. Next, I will post my suggested date to start your training plan.
Myrtle Beach -3rd (H+F)
Rock N Roll DC 10th (H+F)
Caesar Rodney (Wilmington, DE) 18th (H)
Shamrock (VA Beach) 18th (H+F)
Love Run 25th (H)
Cook Forest (near Clarion, PA) 31st or April 7th (H)
Scranton 8th (H)
Garden Spot (Lancaster area) 14th (H+F)
April Fool’s (Atlantic City) 15th (H)
St. Luke’s 22nd (H)
Coastal Delaware (Rehoboth/Dewey Beach) 22nd (H+F)
Delaware Running Festival (Wilmington) 29th (H+F)
Jim Thorpe 29th (H)
New Jersey (Monmouth) 29th (H+F)
Wildwood 29th (H)
Pittsburgh 6th (H+F)
St Michael’s (MD) 19th (H)
Run For The Red (Poconos) 20th (H+F)