www.run4prs.com

We want to talk about running mistakes — because every runner makes them, and honestly, they teach us more than our wins sometimes.
But here’s the important part: mistakes don’t make you weak. They make you wiser. If you’re willing to pause, reflect, and adjust — they can actually be the thing that levels you up for your next season.

www.run4prs.com for a free week of training

Today we’re diving into a game-changing question: 👉 What are YOUR strengths and weaknesses as a runner?

If you want to train smarter—not just harder—this is a conversation you can’t skip. Knowing your strengths helps you double down. Knowing your weaknesses? That’s where real growth begins.

Let’s get into it.

www.run4prs.com for a free week of training

307. Are You Running at the Right Pace? Here’s How to Know 🧠📉

www.run4prs.com for a free week of training

👉 Are you running at the right paces? Because if you’re feeling stuck, plateaued, or burned out… your pacing might be the problem.

Today we’re breaking down how to figure out if you’re training too fast, too slow, or just plain wrong — and how to fix it.

• Prevents injury
  

• Builds the right fitness adaptations
  

• Keeps you progressing over time
  

But most runners? ❌ Run their easy days too hard ❌ Run hard days without enough recovery ❌ Never dial in their zones based on current fitness

That’s like trying to bake a cake at the wrong temperature — even with the best ingredients, it just won’t come out right.

 Running is awesome… until it’s not. We fall in love with training cycles, goals, PRs — but sometimes? That grind catches up. You’ve been:

• Training back to back with no break
  

• Tied too tightly to your watch or pace
  

• Comparing yourself constantly
  

• Pushing through stress outside of running, too
  

Eventually, what was fun starts to feel like work. And your body and brain say, “I’m out.”

Part 2: Signs You’re Burned Out (3:30–5:00) Here’s what it can look like: 😒 Every run feels like a chore 🛑 You keep skipping workouts but don’t feel better 😤 You’re irritated by runners who are “loving it” right now 📉 You’ve stopped seeing progress and don’t even care

If this sounds like you — the answer isn’t always “push through.” It might be time to pull back to move forward.

Hey runners — welcome back to the Run4PRs Podcast! Today we’re diving into a topic that gets zero hype but might be the secret weapon to your next PR…

👉 The offseason. Or as I like to call it: the Secret Season.

Because here’s the truth most runners either skip it or waste it. But if you play it right? You’ll come back stronger, more motivated, and more durable than ever.

What Even Is the Offseason?

The offseason is a strategic recovery window after a training cycle or race — where the goal isn’t to chase speed, but to reset the body, rebuild your base, and give your brain a break too.

Think of it as the time between harvest and planting. Rest, reflect, replenish.

Why Most Runners Mess It Up

You wouldn’t leave a phone on overnight without letting it recharge. Your body and mind work the same way.

 First up — music. You’ve probably heard purists say: “If you need music, you’re not mentally tough enough.”

But here’s the thing — running is a mental game, and for some runners, music helps them get into a flow state.

Pros of running with music: ✅ Can boost motivation on solo runs ✅ Helps maintain cadence ✅ Distracts from discomfort during long efforts

Cons: 🚫 Can make it harder to tune into your body’s signals 🚫 In races, you might miss course cues or crowd energy 🚫 Safety concerns on open roads

Ever feel like the wheels come off in the final miles of your race? You're not alone — but it doesn't have to be that way.

In this episode, we're breaking down 6 powerful strategies to help you close your races with strength and confidence — not a death shuffle. From pacing and fueling to mental prep and training tweaks, this is your blueprint for finishing fast.

We cover:
✅ The importance of finish-fast long runs and negative splits
✅ Why pacing is the #1 factor in strong finishes
✅ Fueling early so you don't fade late
✅ Mental strategies for staying locked in when it gets hard
✅ How to train your “kick” and use the course to your advantage

💡 “Strong finishes aren’t luck — they’re trained, fueled, and earned.”
Implement even one of these tips on your next run, and you’ll feel the difference.

You know the feeling. Your heart rate’s already elevated before you’ve even warmed up. Your stomach feels off. You start second-guessing everything—your training, your pacing plan, your breakfast… all of it.

Let me start by saying this: nerves are normal. In fact, they’re a sign that you care. The goal today is not to get rid of the nerves, but to learn how to channel them.

First, let’s talk about where these nerves come from. Your body’s just doing what it’s designed to do—preparing for a challenge. It’s a mild fight-or-flight response: adrenaline kicks in, your senses are heightened, your body is on alert.

But if you don’t know how to frame it mentally, those butterflies can start to spiral. They go from "I'm ready" to "I'm freaking out." So let’s talk about how to shift that energy.

One of the most powerful mindset tools you can use is to relabel the nerves as excitement.

“I’m not anxious. I’m excited.”

They feel almost the same in the body—elevated heart rate, sweaty palms, tension. But one mindset is empowering, the other is paralyzing.

So when you feel the nerves kicking in, say to yourself:

“This means I’m ready. I’ve trained for this. My body is waking up.”

Nerves often come from fear of the unknown—weather, competition, how you’ll feel at mile 20.

So pull your mind back to what you can control:

• Your pacing strategy
  

• Your nutrition and hydration
  

• Your attitude
  

• Your breathing
  

Everything else? Let it go.

Here are a few tools I give my athletes to stay grounded:

1. Visualization – Close your eyes the night before or morning of and walk through your race. Start to finish. Calm, confident, and strong.
   

2. Breathwork – Box breathing (inhale 4, hold 4, exhale 4, hold 4) helps regulate your nervous system.
   

3. Mantras – A few words you can anchor into when your mind starts to spiral. Examples: “Strong and steady.” “I’ve done the work.” “Calm is fast.”
   

Okay, so what if you still panic a little? That’s okay. It doesn’t mean the race is doomed. Most athletes have 1–2 “oh crap” moments pre-race. Let it pass. Come back to your breath. Come back to the plan.

Your race isn’t won or lost in the first mile. It’s won by staying present.

Race day nerves don’t mean something’s wrong. They mean you’re stepping into something meaningful.

You’re pushing your limits. You’re putting yourself out there. You’re doing something most people will never dare to try.

So the next time you feel those butterflies? Smile. Say thank you. And get ready to fly.

🧠 Why We Get Nervous🎯 Reframe the Nerves💥 Focus on What You Can Control🧘‍♀️ Pre-Race Calm Tools⏱️ What If I Still Freak Out?🏁 Final Thoughts

Are 20 mile longs run the secret to avoiding the wall in your next marathon

Today we’re diving into one of the most dreaded phrases in marathon running: “Hitting the wall.”

You’ve probably heard it or maybe even experienced it — that feeling when your legs turn to concrete, your pace tanks, and finishing the race becomes pure survival mode.

But here’s the good news: Hitting the wall isn’t random. It’s preventable — if you train and race smart.

Let’s talk about how.

DM me or comment on this episode post. And if you want help dialing in YOUR marathon training — DM me “FREE WEEK” and we’ll get you started with Run4PRs Coaching.

Until next time — run smart and finish strong! 🏃🏼‍♀️💥

[Outro music fades in and out]