After training for 12 years, I’ve realized the importance of “small wins” in a training program. They’re so important but often overlooked. Small, frequent wins help you maintain confidence, motivation, and keep you focused on your running goals. Not only are these little victories good for your motivation and mental health, but they help you [...]
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Motivation is a huge component to putting in the hard work day after day to reach your running goals. Quotes about running are good tools to remind yourself why you work hard, train for months, and race to accomplish your goals. The next time you feel like you’re in a slump or having a hard [...]
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Last Saturday, July 17, I raced in the Rockville Twilight Runfest 8k. This is one of the largest races in the DC metro area with over 2,300 participants and a high-quality, competitive field. The course had rolling hills and one 180 degree switchback turn which helped slow down the times. The race is 8 kilometers, [...]
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Caffeine is a proven performance-enhancer, shown to improve athletic ability in endurance events like distance running. This is great news because I am a coffee lover. I don’t drink coffee every day, but about 3-4 days a week I like to have a cup of good, steaming coffee. And before a race, I always have [...]
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Shin splints are a tricky injury to discuss. There’s no clear cure and every runner will respond differently to various treatment options. I’m even hesitant to call shinsplints an “injury” – sore shins simply don’t qualify in my book. Shinsplints are more like persistent soreness. Since they can often significantly limit your training, I want [...]
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Sometimes, things just fall into place. This training block went incredibly well despite a week-long vacation in California and a missed day in the first week. It’s important to roll with the punches and adapt your training to everything life throws at you. I went to the Adidas Grand Prix track meet in New York [...]
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Every so often, you’ll run a race and find yourself in the zone. The race will go flawlessly. You will run a personal record almost effortlessly. It’s an amazing feeling when this happens but it won’t be every weekend that every variable will come together. When those incredible race situations do happen, it’s important to [...]
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I'm Jason Fitzgerald, a 2:39 marathoner and running coach. I want to help you get faster.
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