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I found running later in life. It was fall of 2018, and I was 23 years old. I had moved to Texas a year prior. I only knew my husband and his friends, and I needed something that was mine. One night, I was feeling upset, and decided to throw on my shoes and just run it out. It was impulsive and it was really hard, but after only making it probably a quarter of a mile, I was hooked. This was going to be my thing.

Since then I have run multiple races from the 5k to the marathon and qualified for Boston for the first time in October 2022. I have decided over and over again that anybody can do anything if they commit to it; and that’s what I believe for all of my athletes.

My goal as a coach is to support, validate, encourage, educate, and communicate. We work together to discover what works best for you, and then we take it and adapt as we go. We embrace the process, we love the journey, and we wait patiently for opportunities to align with our preparation. Until then, we continue to show up and take swings. Fear gets reframed as curiosity- and we take a look into the “what if”… because if we fear failing, we also fear growing. Failure gives us feedback. Feedback is how we learn. Learning is how we grow.

I hope that all of my athletes feel empowered to achieve whatever goals they have because I help them see that through consistency (not perfection), honest effort, and learning to love the process more than the outcome, anything is truly possible.

Out of high school, I was a top recruit going to one of the best distance programs in the country, with a dream to make it big in the sport of running. My time as a student athlete was a roller coaster ride, experiencing injuries, setting a school record, followed by more challenges. My goals became a distant memory; however, with A LOT of patience, faith, and support from many, I persevered becoming a better person and runner, dropping my 5k PR to 15:19 qualifying for the 2020 Olympic Track and Field Trials. The breakthrough did not happen overnight, it took years of falling in love with the sport again, being consistent, committed, and enjoying the process in a healthy manner.

As a coach I value the joy in the process, which is HUGE when it comes to being consistent and setting goals. My biggest priority is to empower others through the journey by celebrating ALL successes and providing encouragement during the low points. Everyone’s journey is different, and I fully believe that open lines of communication and fostering positive relationships, will allow me to curate a plan that is unique to each person. Everyone is different and by learning more about a person’s strengths/weaknesses will help to set them up for success. I look forward to using my knowledge and love for the sport to help someone achieve what they never thought was possible!

Bio

When I joined the McKirdy Trained team as an athlete more than 4 years ago, I quickly realized this group was special. My coach developed personalized training, and even more importantly, truly believed in my goals and ambitions. This belief has helped me recover from two hip surgeries that multiple physicians expressed may prevent me from running again. This belief, and my coach’s personalized approach to training helped me not only return to running, but propelled me to achieving a lifetime personal best in the 10k at the age of 41.

This is the same philosophy that I bring to my coaching. I bring that same belief in my athletes goals and dreams. Your training is customized, specifically focused on your development as an athlete, and how you can progress towards your goals. My approach to training also balances your commitment to running with the other commitments and responsibilities of life. I provide support in the challenging moments, perspective and guidance on the approach to achieve your best, and am fully invested in the journey.

Q&A

How long have you been running? 20 years

How long have you been coaching? I’ve been a coach since my early 20s. I got my start coaching youth soccer, and progressed to being an assistant coach at the University of North Florida. I’ve really enjoyed the transition from working with teams to helping individuals achieve their running goals.

What is something you are looking forward to? Racing the Berlin Marathon this fall.

If you could only listen to one musical group for the rest of your your life, who would it be? Oasis, they have more songs than Wonderwall.

What was the best thing that happened to you this year? Spending time with my wife and our cats!

What’s your favorite type of workout, and why? I love threshold work. In part because I’m good at it, but I feel like for me, that stimulus helps me to get fit and gain a lot of confidence.

Tell us about a time that an athlete surprised you? I’m inspired by my athletes regularly. Their commitment, drive, and ability to make time for their goals and dreams is incredible. I love coaching and being surrounded by motivated hard working people.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do? Seeing that this would be the only scenario where I’d be in a position to win the Boston Marathon, I’d unleash the fury.

Describe yourself in one word. Passionate

What’s the highlight of your athletic career to date? Consistently beating James McKirdy in horse.

What’s your favorite race? I love the New York City Marathon. The energy, the challenge of the course, running through the city, it’s the best!

Most recently binged TV show? Ted Lasso

Would you rather be an unknown superhero, or a known villain? Anonymously helping people sounds good to me.

My running journey started 10 years ago and as a way for me to feel more connected to my dad, I finished in a time of 3:57 and was hooked. As someone who did not come from a running background (playing basketball in college) my running journey has been so fun and a way for me to see how far and fast I could go. When I joined McKirdy Trained as an athlete I knew I had found my people, that would be there to support me during the good, bad and ugly (we have all been there). Upon joining I began to learn so much, not just about the sport but about myself. My love for running grew and grew. And now I am so excited to be a part of the coaching staff and help other runners on their journey. I am a VDOT certified coach and RRCA certified as well. Having run over 14 marathons and having a PR of 2:35. I have learned a lot and I cannot wait to share that knowledge with you and help you on your journey!

Bio

Moving to the U.S. at a young age and attending middle school without knowing the English
language was difficult to fit in. But then I was introduced to running and the running community.
The running part came naturally to me, but I am beyond grateful to the running community for
welcoming me with open arms and providing me with all the necessary support to be able to
thrive in the community, which is one of the reasons I love coaching. I want to give back and
serve the running community that welcomed me with open arms.

I was fortunate enough to have great coaches who paved my path to a successful running career
at high school, college, and professional levels. I attended North Central High School, had the
best four years an athlete can have, and achieved a full ride to Northern Arizona University. One
of the biggest highlights of my time at NAU was able to win the Division I National Title as a
team. I am grateful for all the experience I gained from my fourteen years of running and excited
to help others achieve their running goals. I’m looking forward to coaching with the knowledge
and experience I have gained over these years.

Bio

I’ve always loved proving people wrong. When I started high school my first coach told me I would never break 5 min in the mile. I found a different coach and ran 4:49 my senior year. In college I was often overlooked because I went to a small school even though I was running faster than people from larger schools. I ended up graduating as an All-American and pursuing professional running anyways.

In my professional career I was told I needed to perform at a higher level than I was at currently. I responded by running a one minute PR and securing the Olympic standard in the 10,000m. In all of this there wasn’t a single breakthrough that happened overnight. Each milestone of my career has been achieved by slowly chipping away at the goals that I’ve believed in since I started running at the age of fifteen. I might still be in this sport because I’m stubborn or it might be because I’m on my way to being great. Either way I’m going to keep lining up and finding out.

Athletes need different things from their coaches at different phases of their journeys. Whether it is someone to give you a nudge out of your comfort zone, to know when to hold back, or someone to just listen. I will be there for you each step of the way with an unwavering belief in you and your goals. The best coach-athlete relationship comes from collaboration, and I want to work with you to adapt your training to your individual needs and lifestyle. Having the right coaches in my life at the right times has helped me get to the place where I am today and has inspired me to be that coach for others. Together we can tackle the biggest goals and prove others wrong on our way to helping you find your best. I can’t wait to get started working with you!

Bio

I grew up running the dirt logging roads around my home in central Maine, with time that middle school pastime developed into a high school passion, a college scholarship, a professional contract, and most recently a coaching profession. Like many of us, I didn’t necessarily start out wanting to be a ‘professional runner’, but at 5′ 7″ and barely 130 pounds in high school, my dreams of professional basketball began to fade. Running eventually took me out of that small town in central Maine to Purdue University where I graduated as a multiple time All-American with a degree in Movement and Sports Science.

In January 2019, I was training to run in the elite field of the Boston Marathon when I got injured. Since my spring season was shot, I decided to buy a time trial bike and train for a summer 70.3.

In just 4 months, I coached myself to my pro card in my first ever triathlon with a 2nd place overall amateur finish at Chattanooga 70.3. I went on to finish 2nd overall amateur at Steelhead 70.3, win Ohio 70.3, and win the 35-39 age group in both the Olympic and Sprint distances at Age Group Nationals. I placed 2nd in the 35-39 age group at 70.3 Worlds and then turned pro. As a pro athlete, I podiumed at the NYC triathlon and had a few top 5 finishes and several top 10 finishes in my first two years.

Since 2020, I’ve coached several triathletes to PRs and Age Group World qualifications, including a brand new triathlete qualifying for both 70.3 Age Goup Worlds and the Ironman World Championships with a 5th place finish in his age group at Ironman Arizona 2021, in his very first Ironman.

Triathlon training and equipment can be intimidating, but with the right guidance it doesn’t have to be. It’s the most fun I’ve ever had in sport, and I’m ready to show you it can all be possible for you too.

Bio

Bio

As a coach for McKirdy Trained, I am excited to connect with like-minded athletes who are ready to crush their goals. Coaching here is very personable and communicative. This is key for helping all athletes achieve their true potential and differentiates this program from any old online training plan or simply saying “Here’s the next three months of workouts. Good luck.” I will be there every step of the way throughout the process and a quick call, text or email away for everything in between. With some consistent training, hard work, patience and fun, anything is possible. Together we will commence on a lifetime journey towards greatness.

Q&A With Joe

How long have you been running for?
9 years

How long have you been coaching for?
3 years

What is something you’re looking forward to right now?
I am doing my first powerlifting meet in November. I’ve spent some time recently focusing on strength since it is such an integral part of my conditioning and discovered a love for weightlifting along the way. It will be a brand new experience for me and it is always great to try new things 🙂

If you could only listen to one musical artist for the rest of your life, who would it be?
Tool

What has been the best thing that has happened to you this year?
Started dating a new girl named Kayla. She’s a triathlete and is really awesome 🙂

What has been the worst thing that has happened to you this year?
My childhood pup died in April 🙁

What is your favorite workout, and why?
400 repeats! They are tough but you know you’re only going around the track once 😉

Tell us about a time an athlete surprised you.
One of my athletes was on leave because she had a baby and only weeks after having the baby is back to running slightly slower than her easy pace before the pregnancy. She is bouncing back so quickly 🙂

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
Genuine

What has been the highlight of your athletic career to date?
Running the Hartford Half Marathon in under 1:20

What is your favorite race?
Hartford Half Marathon – great time of year surrounded by foliage, local crowd support is strong and really pushes you, and finishing under the arch is extremely memorable (not to mention, it was the first half marathon I ever ran :))

Most recently binged TV show?
Tiger King

Would you rather be an unknown superhero or famous villain?
Famous villain

Bio

In 1998, while living in New York City, I watched the NYC Marathon for the first time and thought, ‘hey, that’s something I could do, right?’  Fast forward and I’ve completed 18 NYC Marathons.  I am one of the youngest to obtain a guaranteed lifetime entry to the NYC Marathon and plan on participating every year!

I’m not the fastest runner, in fact I’ve struggled more than I’ve succeeded, but I always knew I had more potential to become the best version of me.  For years I struggled to find a plan that worked, customized to my ability that would allow the best chance of success.  After training with McKirdy Trained, I’ve set more PR’s in the past two years than I ever had in the past 20 years, including all distances from 5K to 26.2.

The VDOT training system and the personal approach to each athlete allows for the greatest opportunity to become the best version of YOU!  I’ve been through nearly everything a runner can experience and will use all aspects to help each athlete attain their goals regardless of age or ability.  Together, we can build a lifetime of learning and fitness.  Each athlete deserves the very best from their coach, and I’m excited to help anyone attain and surpass their personal goals!

Q&A With Seth

How long have you been running for?
25 years

How long have you been coaching for?
3 years

What is something you’re looking forward to right now?
races returning!

If you could only listen to one musical artist for the rest of your life, who would it be?
Bruce Springsteen–the BOSS out of New Jersey

What has been the best thing that has happened to you this year?
finding new ways to connect with everyone

What has been the worst thing that has happened to you this year?
upheaval of all the society norms due to COVID

What is your favorite workout, and why?
Threshold workouts are my biggest nemesis…but when I do commit and make the time goals, I know I’m ready to race!

Tell us about a time an athlete surprised you.
I have an athlete who has experienced the lowest of lows both on the race course and in her personal life. But–she never quits and it always surprises me how tenacious and dedicated she is.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Hold it until the next porta-potty and get back in the race

Describe yourself in one word.
Spirited!

What has been the highlight of your athletic career to date?
Becoming a ‘streaker’ for the NYC Marathon, which means I’ve completed 15+ New York Marathons

What is your favorite race?
New York City Marathon! 55,000 runners from 130+ countries, 2 million spectators, so many inspirational stories–there’s nothing like it anywhere

Most recently binged TV show?
Schitt’s Creek

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

I started running because I wanted to steal lots of bases in baseball. In high school, I set my sights on breaking the league record for most stolen bases in a season. In my mind, to steal bases, I needed to get faster at running. In order to get faster, I went out for cross country and fell in love with not just running but the day-in day-out process of training and improving every day; I never went back to baseball.

I’m still running to this day because the daily grind and challenge presents a new goal to chase and works towards. My most recent goal was to run under 2:15 at the Dublin Marathon. With lots of hard work and doing the day-in day-out process, I qualified for the 2020 Olympic Marathon Trials, running 2:14.28. The journey wasn’t without bumps in the road, but I’ve learned to enjoy the process and chip away at dreams. I believe in dreaming big and embracing the challenging task big dreams require.  My hope is to encourage the daily process to reach your big goals.

Q&A With Seth

How long have you been running for?
13 years

How long have you been coaching for?
2.5 years

What is something you’re looking forward to right now?
Rain to come so we have clean air to run outside in California

If you could only listen to one musical artist for the rest of your life, who would it be?
Jack Johnson

What has been the best thing that has happened to you this year?
The birth of my son, Lachlan

What has been the worst thing that has happened to you this year?
Smoke — months of not being able to be out and training outside

What is your favorite workout, and why?
Mile simulation: 2 x ( 4 x 400 ) at goal pace with 60 seconds between 400s and 8 minutes between the sets. I love it because I secretly wish I was a miler

Tell us about a time an athlete surprised you.
In general, it’s always awesome to add volume for an athlete and see them succeed.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
Patient

What has been the highlight of your athletic career to date?
I really believe I haven’t had my “highlight” yet, so I live with that anticipation of when that will happen.

What is your favorite race?
SacTown 10 Miler — It’s a fun distance. I like racing on the streets of Sacramento.

Most recently binged TV show?
Baby = no binging

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

No one expected me to make an Olympic team. I wasn’t a standout high school or college athlete, but I have always loved to run and valued a disciplined work ethic. I have been fortunate throughout my career to have wonderful coaches who fostered my desire to seek continual improvement, and a sixteen year PR streak eventually landed me among the country’s best athletes and in a qualifying position for the Olympic Games.

My journey to the Olympic stage taught me the value of the process. I believe in consistency, commitment, and an unabashed desire to achieve your goals. I am excited to join McKirdy Trained and have the opportunity to work with individuals who share those values and are ready to invest in the pursuit of their goals. Whether you’re looking to step into running for the first time, qualify for Boston, or set out on your own PR streak, I’ll be with you for the entire process. I’m here to take you where you want to go, and I can’t wait to get started!

Q&A With Kim

How long have you been running for?
23 years

What is something you’re looking forward to right now?
Running a marathon

If you could only listen to one musical artist for the rest of your life, who would it be?
Fleetwood Mac

What has been the best thing that has happened to you this year?
Joining McKirdy Trained!

What has been the worst thing that has happened to you this year?
Watching the Olympic Trials, injured

What is your favorite workout, and why?
Fast Finish Long Run. I love long runs and the fast finish allows me to dig deep in a way that most closely replicates they way I feel at the end of a race. Nothing makes me feel more satisfied than running for a long time and getting to push the pace at the end of it.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
Dogged

What has been the highlight of your athletic career to date?
Winning the 2014 US 10,000m championships in front of a hometown crowd

What is your favorite race?
The New York Marathon; I love the energy of New York

Most recently binged TV show?
Seinfeld

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

Like many runners I’ve battled injuries. Plantar fasciitis, torn hamstring, sciatica, and bone fractures left me on the sidelines.  I also took an extended break from running to have my daughter – now 8 years old. I had more bad days than good days when I started training again but through perseverance and patience I clawed my way back to achieve PR’s from 5k-marathon.

Now I’m a master’s runner having just turned 40 last year. But I still love going out every day for a run (or two). My daughter once asked me why I love running. Simply put, the answer is that I like seeing what I can accomplish with my mind and body. I think that it’s possible to keep running fast and even keep improving if you have guidance and support through personalized coaching. I would like to see my years of experience transition to assisting others along their journey to successful and joyful running.

As a coach with McKirdy Trained, my goal is to help runners see what they can do with their mind and body.  Sharing what I’ve learned, from middle-distance runner to elite marathoner, I will strive to motivate and help YOU achieve YOUR running goals though custom workouts, feedback and mental tips.

Q&A With Dot

How long have you been running for?
36 years

How long have you been coaching for?
3 years

What is something you’re looking forward to right now?
Michigan Pro Ekiden

If you could only listen to one musical artist for the rest of your life, who would it be?
John Coltrane

What has been the best thing that has happened to you this year?
I had more time with my immediate family.

What has been the worst thing that has happened to you this year?
I have had zero time with my extended family.

What is your favorite workout, and why?
2 mile- 4×800-2 mile, I’m always surprised how the last 2 mile feels easier than any other part of the workout

Tell us about a time an athlete surprised you.
TODAY, she ran a 5k time trial post pelvic stress fracture and was only 15 seconds shy of tying her lifetime PR.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Hold it until the next porta-potty and get back in the race

Describe yourself in one word.
Funny

What has been the highlight of your athletic career to date?
It’s too hard to pick one. Any success during High School shaped my life so much that it sticks out as an entire highlight reel. My teammates and coaches back then are some of my favorite people.

What is your favorite race?
Non-marathon, Riverbank Run 25k. Marathon, Grandma’s

Most recently binged TV show?
My only binged watched show was Stranger Things season 1

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

As a former college basketball player, I came to running later than some and with a fierce competitive streak. Balancing a dedicated running schedule with work and family life is something that I am intimately familiar with and am constantly learning to enhance. As the host of the Rambling Runner and Road to the Olympic Trials podcasts, two of the most popular running podcasts in the country, I have had the privilege of learning from hundreds of amazing runners of all abilities and backgrounds. As I’ve seen time and time again, there is no defined road map to success. Simply those willing to walk the path and learn along the way.

I believe in a personalized coaching system that relies on communication between athlete and coach. Fundamentally, I coach for the long term. It’s important to me that my athletes stay healthy and build a lasting love of running. Rooted in this belief is a personalized coaching model that relies on communication between athlete and coach. The key to coaching is not the workouts, it’s in the communication. It’s important to make sure that we are on the same page with your goals, injuries, how you’re feeling, etc. Once that has been established and maintained the sky is the limit.

Whether you’re training for a marathon or focusing on shorter races, I’d be honored to work with dedicated runners of any speed or experience.

Q&A With Matt

How long have you been running for?
25 years

How long have you been coaching for?
3 years

What is something you’re looking forward to right now?
My next in-person race (whenever that happens to be).

If you could only listen to one musical artist for the rest of your life, who would it be?
Nas

What is your favorite workout, and why?
200m repeats! I love accelerating through the turn and letting it rip on the straight.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

What has been the highlight of your athletic career to date?
Scoring 20 points in the first half against RPI during my senior year of college.

What is your favorite race?
Nooseneck 18k – Random distance, ridiculous hills, and its the day after Christmas so true die-hards (of any pace) attend.

Most recently binged TV show?
New Girl/The Office/Parks and Rec on repeat

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

I’ve had many coaches in my life, each with their own strengths and weaknesses. My goal as a coach has been to emulate the good and learn from the weaknesses I’ve seen in coaching approaches and techniques. My conclusion is that understanding the individual and their goals and abilities is key. The optimization of coaching should be toward fulfilling the athlete’s desires and not that of the coach – which in simple words means one size does not fit all. I would take an individualistic approach and work with you on any challenges you may encounter along the way.

My personal experience with injuries has taught me a lot about perspective and how to stay hopeful in the face of adversity. My goal in coaching is to be in line with the mindset of the athlete and make sure the training continues to be enjoyable and satisfying. I will be there for the happy times, and for the low moments to encourage you and assuage any doubts or fears.

One of the reasons I am part of the McKirdy Trained family is because of the supportive and positive environment, which is essential for running success. Whether you’re a beginner runner or you’ve been running for years, I will create a plan conducive to your lifestyle and work on expanding your belief system in yourself. I’m excited to be a part of your running journey and look forward to working with each one of you!

Q&A With Amy

How long have you been running for?
20 years

How long have you been coaching for?
8 months

What is something you’re looking forward to right now?
Eventually meeting up more with friends and family when it’s safe to do so

If you could only listen to one musical artist for the rest of your life, who would it be?
You can’t do that to me!!! I like lots of music and really depends on my mood, but mainly I listen to country and alternative rock. If you had a gun to my head, maybe Glass Animals at this very moment.

What has been the best thing that has happened to you this year?
Getting a coaching job with McKirdy and getting a graduate assistant coaching position with DeSales University

What has been the worst thing that has happened to you this year?
Finding out my dog has prostate cancer and has less than 6 months to live 🙁

What is your favorite workout, and why?
I love hill circuits! I always notice huge fitness gains from doing them and like the variety.

Tell us about a time an athlete surprised you.
I haven’t been coaching too long, but probably when one of my athletes (Becky Fleps) ran 19:59 when her VDOT said she was in 21:10 shape. I knew she was fit, but she probably ran 30 seconds faster than what I thought she would run!

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
supportive

What has been the highlight of your athletic career to date?
My 2014 USA Cross Country National Title

What is your favorite race?
I like any cross country races. My body feels best on grass and dirt courses. I feel I can give it my all on an XC course, whereas sometimes road and track can be an issue when I’m dealing with a minor injury or pain.

Most recently binged TV show?
Schitt’s Creek

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

Running was a natural next chapter for me after playing endurance sports like soccer and lacrosse from childhood through my college years. The 2009 Chicago Marathon was not only my first marathon, but my first race, and my love for endurance sports has taken off from there. Working with the McKirdy Trained team has allowed me to achieve new levels in running that I never dreamed were possible, and I’m continuing to chip away at personal running goals. I’ve come to realize that an investment in a knowledgeable, experienced coach was truly an investment in myself and this gave me the passion to become a coach myself. I have a lot of personal experience with the mental challenges of the sport and have consistently and consciously worked to count myself in to every race I am challenged with. I truly believe you can unlock your running potential with mental strength, self-confidence, and positive thinking.

I work as a full time occupational therapist in school-based and adult rehab settings, and I understand the delicate balance of work, family, and commitment to training. I emphasize a strong athlete/coach relationship based on consistent communication as the key to longevity and finding a true connection with the sport.

I strive to impart the knowledge I’ve gained to help my athletes build their passion, find their why, and ultimately achieve their goals!

Q&A With Meghan

How long have you been running for?
12 years

How long have you been coaching for?
6 months

What is something you’re looking forward to right now?
I’m looking forward to holidays, celebrations, and in general time with family and friends once COVID restrictions allow.

If you could only listen to one musical artist for the rest of your life, who would it be?
This completely depends on the day, my mood, and is way too hard to answer!

What has been the best thing that has happened to you this year?
I finally met and loved on Nubs and Dumbledore. 🙂 Only kind of kidding…. We bought our forever home in Colorado!

What has been the worst thing that has happened to you this year?
I’ve been fortunate that there hasn’t been anything “bad” that happened this year to me personally. The worst thing was when my car was hit while parked on the street 4 days before closing on our new home. Put into perspective of all of 2020, I’ve been lucky to continue my life as normal as possible.

What is your favorite workout, and why?
Mile repeats. They feel completely manageable when you first start the workout, but the challenge of the final 1-2 repeats leaves you feeling accomplished (and exhausted).

Tell us about a time an athlete surprised you.
I am continually surprised by athletes as they continue to train and work hard towards goals without many races on the horizon. This year’s events have challenged all of us and it’s incredible seeing people stay focused and put in the work towards their running goals.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
focused

What has been the highlight of your athletic career to date?
The highlight of my running career was to qualify for Boston after putting in 6 months of dedicated time and focus. Boston had always felt like a far off dream when I first started running marathons for fun. It was incredible to have that dream come to fruition when I ran it in 2019.

What is your favorite race?
The Chicago Marathon. I’ve done my hometown race 6 times and love the grand tour of the city. The race is incredibly organized with great crowd support. Plus Chicago has the best post-race food options.

Most recently binged TV show?
Schitt’s Creek

Would you rather be an unknown superhero or famous villain?
Famous villain

Bio

By the end of my collegiate career I set many personal bests, and in the process gained a family of runners who all believed in one another no matter how crazy and daunting the challenge. I have had the privilege of training with some of the best runners in the country throughout my collegiate career. I have trained with 13:30 5k runners, 3:37 to 3:54 1500 and mile runners, as well as many other great athletes. I know what it takes to become the best, and understand the struggles and challenges of chasing your goals and dreams. Although my collegiate career is over; my running career is not. I am still chasing my goals and dreams. With that being said I want to help you reach whatever goal you have laid out in front of you. I don’t believe a goal is too big, it just may take someone longer than others to obtain it. Whether it is finishing your first 5k, getting a personal best, qualifying for the Boston Marathon, or training for the Olympic Trials, I will help you get there.

Q&A With Ian

How long have you been running for?
12 years

How long have you been coaching for?
3 years

What is something you’re looking forward to right now?
I’m looking forward to embracing the process and seeing how fit and I can get, and hopefully showcase it in some races

If you could only listen to one musical artist for the rest of your life, who would it be?
Tough. I don’t know the name of many artists. I just know the song once it comes on

What has been the best thing that has happened to you this year?
I’m getting a (real) weimaraner puppy on Oct.20

What has been the worst thing that has happened to you this year?
I got scammed on getting a weimaraner puppy before I found another breeder

What is your favorite workout, and why?
Any long run workout! I love the grind of it, and pushing through the parts when you don’t feel too great during

Tell us about a time an athlete surprised you.
Sometimes I give my athletes pretty hard workouts as a fitness test and see what they can do, and then they reply telling me it felt pretty easy, and they just crush it!

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
fergalicious

What has been the highlight of your athletic career to date?
It’s coming soon

What is your favorite race?
I love Monterey Half. A very well organized race, and a great location. You get a fun race and then a fun party after!

Most recently binged TV show?
Seinfeld

Would you rather be an unknown superhero or famous villain?
Famous villain

Bio

It’s been nearly a decade since I left home and drove to Gainesville, FL to join what was then the nation’s top track team at the University of Florida. In the decade that followed, I have experienced all the highs and lows that running can bring. I made myself a student of the sport and I have developed a passion and understanding for training that few can claim.

This past spring, I achieved my ultimate dream when I won the 2018 Pittsburgh Marathon in 2:32:38, qualifying me for the 2020 Olympic Trials. Not long after, I set my teaching career aside and joined the Hansons-Brooks Original Distance Project to become a professional runner.

While continuing to set big goals as the Olympic year approaches, I hope to use this unique situation to inspire and help others achieve their dreams. Running has created opportunities I couldn’t have even dreamed of when I started. I owe my best relationships, memories, and self confidence to this sport. I want to help others find what I have found in running. As a coach for McKirdy Trained, I feel like I have all the tools to help others become the best they are capable of becoming. Whatever your goals are, let me help you achieve them!

Q&A With Sydney

How long have you been running for?
15 years

How long have you been coaching for?
2 years

What is something you’re looking forward to right now?
Getting out of this walking boot.

If you could only listen to one musical artist for the rest of your life, who would it be?
Head and the Heart

What has been the best thing that has happened to you this year?
My best friend moved to my city so we could run together.

What has been the worst thing that has happened to you this year?
My mom died.

What is your favorite workout, and why?
The 3-2-1 progression tempo. It forces you to control your effort in order execute each level, but if you pull it off, you feel victorious.

Tell us about a time an athlete surprised you.
During COVID, one of my athletes set a 5k PR in a workout.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
There is no way I am stopping if I am guaranteed the W.

Describe yourself in one word.
Enthusiastic

What has been the highlight of your athletic career to date?
Winning the Pittsburgh Marathon.

What is your favorite race?
The Pittsburgh Marathon….see above.

Most recently binged TV show?
Schitt’s Creek

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

Since 2012 I have developed my passion of helping athletes of all ages run their best. From youth (high school) to adults each person brings a different type of experience, unique training concept, and a slew of different emotions.

I believe when your body, mind and heart are in balance you connect to what you want to do. It’s my mission to help you find that balance.

As a mother of 3 girls, a wife, daughter, sister and friend who has had to balance crazy work hours, travel over 50% of the time, all while trying to be the best athlete that I could be … I get it.

Running represents life. We need patience, we need control, we need discipline, we need to adapt, and we need the determination to keep going (even if it is one step at a time).

I love working with people. I love big nasty goals, and building concepts that move us towards those goals. I hope that together we can find joy in the process. I am honored to be part of the McKirdy Trained coaching family.  I have seen first hand how successful a private coach can be, and I look forward to working with you to build an individualized concept that builds fitness and confidence so that you can be your best every day.

Q&A With Heather

How long have you been running for?
since 2003

How long have you been coaching for?
since 2012

What is something you’re looking forward to right now?
starting to chase down some AR’s and WR’s

If you could only listen to one musical artist for the rest of your life, who would it be?
taylor swift … i hate that i said that

What has been the best thing that has happened to you this year?
the gift of time, slowing down

What has been the worst thing that has happened to you this year?
having 2 of my 3 girls move (away) to Boston

What is your favorite workout, and why?
15 x 1k repeats (60″ rest) – help you get stronger and faster. They also demand proper form and focus

Tell us about a time an athlete surprised you.
this is a hard question … they dont often ‘surprise’ me. I have a deep belief and understanding of their fitness and strong understanding of their mental capacity from working with them over time. I did have an athlete surprise me in a race, but turns out that they were not forthcoming in their build (withheld critical info from me … didn’t want to disappoint me or themselves … we both learned a lot).

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
tenacious

What has been the highlight of your athletic career to date?
that is really hard to answer … my run last Sunday had me dancing on the side of the road. Indy was a massive turning point for me in my belief in myself, and lead to this years running. 3 wins at Boston remain proud highlights for different reasons.

What is your favorite race?
Boston, thats easy. Feels like home. There is nothing quite like it

Most recently binged TV show?
if ‘binged’ is the question, The Ozark (i dont typically binge)

Would you rather be an unknown superhero or famous villain?
Famous villain

Bio

I consider myself a long time student of the sport, and the biggest thing I have learned over the years is that no one has it all figured out. We are all different, what works for one will not for another and what worked in the past may not be the best way to future finish lines. I believe that learning to love the process and tick of small goals along the way is the best way to get to those monumental finish lines.

As your coach I want to help you figure out what works for you, what we can improve, and how we can use your own experience moving forward. Taking the time to analyze and learn from my experiences over the years has turned me into a stronger more consistent runner. I’ve also become more efficient; as a full time working mom that is important for my sanity and my family – but it doesn’t mean I cannot still chase my goals, it just means I approach them in different ways.

My goal is to help you embrace the process, chase smart goals of all sizes and enhance your success by drawing upon your own experience as well as things I have learned over the years.

Q&A With Laura

How long have you been running for?
20+ years

How long have you been coaching for?
On and off for 10+ years, fully 3+ years

What is something you’re looking forward to right now?
2021 – Seeing athletes “rise from the ashes” so to speak from the year that was 2020. Everyone had to persevere in their own ways without races, or the MANY other challenges thrown their way. I can’t wait for those “lightbulbs” when they realize and get to SEE/FEEL that everything they did this year DID matter.

If you could only listen to one musical artist for the rest of your life, who would it be?
Fleetwood Mac or Ed Sheeran

What has been the best thing that has happened to you this year?
Selling our home and purchasing our “Forever Home”, this was a long time coming and a lot of hard work, blood, sweat and many tears went into this process.

What has been the worst thing that has happened to you this year?
It’s been a tough year all around but I think the hardest/worst has been the isolation from friends, family, athletes etc. Not being able to see your “people” or have those trips and races, or events to look forward to only made the other life things feel that much harder.

What is your favorite workout, and why?
2 mile Threshold repeats – I love them because I hate them. They make me cringe when I see them but I love them because I know how much they help me even when they suck.

Tell us about a time an athlete surprised you.
Hard to point to one for them surprising me. It’s more fun for me when I get to see an athlete surprise THEMSELVES. A workout they didn’t think they could do. A race they were sure they would struggle with because of bad conditions only to exceed expectations even if the weather had been amazing.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Step off the course immediately, poop in someone’s yard, and get back in the race

Describe yourself in one word.
Persistent

What has been the highlight of your athletic career to date?
Buffalo Marathon 2018, but not necessarily for the obvious reason of winning it. But because of the pride I felt in how I trained while being a new mom and working full time, how I prepared for everything that I could control, how I adjusted on race day to conditions, how I persisted and was able to put that together for what I still consider to be my best training cycle and race execution to date.

What is your favorite race?
Johnny’s 5 Mile race is one of my favorites – it’s a local race run on St. Patrick’s Day weekend each year. It’s a fun but challenging distance, and in Rochester always felt like the “coming out” race of the year. See who had been training mid-winter, who was gearing up for the spring season – but also just first time really “getting the gang (aka running community)” back together after Upstate NY winter.

Most recently binged TV show?
Madam Secretary

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

As an incoming freshman, my college coach sat me down and asked me how I felt about the idea of being the first woman in school history to break 16:00 in the 5,000m. This was something that excited me, but I admittedly had never broken 20:00 – so it terrified me too! However, I had a strong desire to improve and a coach who believed in me from day one. It was by no means a smooth journey, but after 4 years I achieved what we both set out to accomplish.

As your coach, I will challenge you to dream big. Through a hunger to improve, intentional work, patience and consistency, your goals are absolutely possible. It is also true that the things worth reaching for take time. We will celebrate the successes along the way and I will help carry you through the rough patches that will inevitably come. Progress takes place over small steps, but it does come. Regardless of where you are at in your running journey, each step you take is worthy of excitement and celebration!

My top priority as your coach is to assist you in reaching your goals in a way that is both safe and empowering. I aim to foster a positive athlete/coach relationship founded on open communication. I will do my part in setting you up for success by recognizing and catering to your specific needs. In the case of setbacks and obstacles, we will move forward with the belief that we always come back stronger. I look forward to celebrating your successes, as well as building character through trials. I am here for you each step of the way, and I am grateful to be part of your McKirdy Trained journey!

Q&A With Angie

How long have you been running for?
I have been running since my childhood.

How long have you been coaching for?
I have been a McKirdy coach since August, 2020.

What is something you’re looking forward to right now?
I am looking forward to building fitness and confidence, while gaining more experience as an athlete.

If you could only listen to one musical artist for the rest of your life, who would it be?
The Beatles

What has been the best thing that has happened to you this year?
Moving to Flagstaff!

What has been the worst thing that has happened to you this year?
A concussion and stitches back in March.

What is your favorite workout, and why?
I have always really like 1,000 meter repeats. They’re short enough to be fast, but long enough to hurt!

Tell us about a time an athlete surprised you.
I am just starting to have athletes hop into races and time trials, so I am pretty limited. However, I had an athlete aiming for 8:30 pace in his 5k this morning, and he pulled out a 7:15 final mile. I was pretty excited about that! I’m really looking forward to the coming months where more of my athletes will have the opportunity to race/time trial.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
Uplifting

What has been the highlight of your athletic career to date?
The highlight of my running career would have to be in 2019 when our women’s team qualified for NCAAs in cross country. We became the first women’s team, across any sport, in SUU history to qualify for a national championship.

What is your favorite race?
I’ve always really liked Payton Jordan because it’s a meet where you know people are going to be fast. It’s also a beautiful track and the weather tends to be nice. I am a believer that you don’t need perfect circumstances to find success, but Payton Jordan sure does provide an atmosphere that is conducive for good performances!

Most recently binged TV show?
Master Chef

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

As an athlete, aiming to be the best version of myself has been a major focus of mine. From a young age this focus resulted in winning the two mile state championship in high school to being a 10k school record holder in college. I thought I knew it all, but when I hired my own coach… I realized how much I had yet to learn.

My first 6 months as an aspiring professional runner taught me more about the sport than my previous 10 years. I had to relearn a balance of life (work, social, personal relationships) and still hold steady to a focus that I believe to be true – qualify for the 2020 Olympic Trials.  And in that learning process I came away with a new respect for not just the sport itself, but for the hard work it takes to achieve a result. The overcoming of self doubt and truly putting faith in a system to help someone see success. Nothing is perfect… but the effort continues. My pursuit continues.

I am beyond excited to work for the best coaching service out there, McKirdy Trained. I am honored they chose me to help lead athletes to their best. Their faith in me allows me to help others.

Each athlete’s training must be individualized in order to serve their needs and in that I believe a strong athlete-coach bond is necessary to foster trust and confidence. It takes time to develop that relationship, but I look forward to that process in helping you find your best.

Q&A With Jack

How long have you been running for?
11 years

How long have you been coaching for?
2 years

What is something you’re looking forward to right now?
Getting healthy and training hard again

If you could only listen to one musical artist for the rest of your life, who would it be?
Kanye West (but pre 2020)

What has been the best thing that has happened to you this year?
Getting our puppy, Nova

What has been the worst thing that has happened to you this year?
Dealing with an injury for all of 2020 while dealing with Corona

What is your favorite workout, and why?
The Lumberjack, its hard, a lot of work, but never gets boring.

Tell us about a time an athlete surprised you.
I have an athlete who had to take three months off about six months ago and had to slowly build back up since and is now running prs from 5k-10mile

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Poop immediately on the course, for intimidation purposes

Describe yourself in one word.
Tenacious

What has been the highlight of your athletic career to date?
Qualifying for the Olympic Trials marathon

What is your favorite race?
Grandmas, fast race and absolutely beautiful

Most recently binged TV show?
Avatar the Last Airbender

Would you rather be an unknown superhero or famous villain?
Famous villain

Bio

From 2011-2013 I was lost in young motherhood, with many life stressors and ultimately, unhealthy and overweight and sitting at over 200 pounds. Through 2013 I found a passion for running and pushing myself to see what I was capable of. I loved the feeling of accomplishment I felt from running and began running marathons. I soaked in every resource I could get my hands on and worked my way from a 4:18 finish in October 2015 down to 3:27 in October 2016. Now in 2018 and 10 marathons later, I hold 3:07 personal best. Working with McKirdy Trained and coach James has helped me reach new levels and I’ve been committed to being my best for my athletes as well.

My passion for coaching comes from knowing how it feels to start from scratch and navigate my way to continuously discover the best that I can be. I love connecting with other athletes who have that same passion themselves. I value the relationship and communication between athlete and coach and setting long term and short term goals to get you to where you want to be. I believe in big goals, because I’ve set and accomplished them myself. I know I can help you reach yours too.

Q&A With Mel

How long have you been running for?
8 years

How long have you been coaching for?
4 years

What is something you’re looking forward to right now?
I’m looking forward to continue sharing miles with my kids who have gotten more into running lately.

If you could only listen to one musical artist for the rest of your life, who would it be?
I’m going to cheat with my answer a little bit and say Broadway in general

What has been the best thing that has happened to you this year?
We bought a house and our family has stayed healthy and happy.

What has been the worst thing that has happened to you this year?
Spending 7 days in the hospital, having 2 surgeries and developing pneumonia all in the span of 3 weeks.

What is your favorite workout, and why?
A nice long run with blocks of sustained marathon efforts, there’s something about being in a controlled harder effort that builds the most confidence for me.

Tell us about a time an athlete surprised you.
I have an athlete I’ve been working with for 3+ years who lives in south florida on the coast. The weather is unpredictable even during winter. Often times there will be 1-2 cool days followed by temps back in the 70s with high humidity. Because of this we adjust expectations a lot and always run effort based, not forcing paces especially on the warm days. We had an warm winter with few and far cooler days between, giving us some great breakthrough threshold efforts, and some really, really tough ones. She had come off a half marathon a few months prior with higher humidity and ran a PR of 1:52. When a half marathon popped up with halfway decent weather we decided to jump at the opportunity very last minute. Based off the efforts she had done, and not wanting to bite off too much early on, we started with a conservative starting plan around 8:15 pace. I told her to assess based off humidity and effort and begin cutting down between miles 4-6, settle in around 8:05-8:10. I told her how hard I wanted her efforts to be past halfway and then kick it hard for the last 2-3 miles. She found herself settling into 7:50 pace for the last 5 miles and finished in 1:46:24, a 5+ minute PR.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
turn around, make eye contact with whoever is in 2nd and then do what needs to be done. That level of crazy would surely psych them out and ensure my win.

Describe yourself in one word.
Loud. To be fair though, I grew up as one of 4 sisters and had to fight to be heard.

What has been the highlight of your athletic career to date?
Sustaining a positive attitude despite the entirely nonsensical weather of Boston 2018. Subsequently, I ran a PR that day despite it all as well, but I attribute that to my attitude more than anything else.

What is your favorite race?
For a good time-Disney because running through the parks and seeing the characters is magical. For a fast time-Indy Monumental because the field size is just big enough but not logistically overwhelming, the course is nice and COLD weather by Floridian standards.

Most recently binged TV show?
Haunting of Hill House and I just rewatched The Good Place

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

In my sophomore year of High school (2005), my Biology teacher was the head coach of the indoor track team. I think he saw something in me I hadn’t seen in myself just yet because he insisted that I join the indoor track team. Or maybe it was because I was just terrible at basketball and he couldn’t stand to watch me play anymore! I was a wide receiver on the football team, which meant never having to run more than 100 meters, so joining the track team meant being sprinter. Something I really enjoyed but I thought my competitive days were over.

Through the years though I continued to lift weights and run to stay in shape. I’m not sure why… but in 2012 I challenged myself with running a half marathon. Just two months later I completed my first marathon. By the time I ran my second marathon I found myself qualified for Boston. I guess I had more endurance in my body than I first thought. At 5’10” and 180-185 lbs… I would never had guessed I could do that. But there I was… and I loved it!

In the years since, I have grown tremendously as both a student of the sport and athlete. Under the guidance of McKirdy Trained I have seen personal bests of 2:35 in the marathon and 1:13 in the half. God willing I will continue to see the growth I desire. I still look more like a football player than a marathoner though, but the beauty of running is that is doesn’t matter what your background or build is. If you’re willing to consistently put in the hard work, there’s no doubt you will achieve the level of success you desire! From the 5k to the marathon, I will be there for you as a coach, friend, and supporter as we chase down your goals together! I am honored to join the McKirdy Trained family and look forward to working with you!

Q&A With Patrick

How long have you been running for?
8 years

How long have you been coaching for?
2 years

What is something you’re looking forward to right now?
Seeing athletes, teammates, friends at races!

If you could only listen to one musical artist for the rest of your life, who would it be?
Van Halen

What has been the best thing that has happened to you this year?
Made it through 2020..so far! In all seriousness, gratful to have maintained my coaching job and having my health restored.

What has been the worst thing that has happened to you this year?
Pulmonary Embolisms in both lungs

What is your favorite workout, and why?
20 x 400m repeats. It’s a fair mix of pain and pleasure. As a former high school sprinter, definitely fun to channel that inner track speed!

Tell us about a time an athlete surprised you.
I had an athlete this year who was preparing for his first marathon. We were deep into marathon training. I remember him texting me telling me he wanted to drop out and just do the half. I did my best to encourage him and tell him he had came too far to drop out of the full. But I also wanted to respect his wishes. He told me he would think about it, but I was fully convinced he would not do the full. He texted me back a few days later and told me he was on board to finish the marathon cycle. We finished the cycle. Made it to race day, and had one heck of an adventure during the race! BUT. He crossed the finish line that day, and became a marathoner for the first time in his life. We had a goal time in mind, but I honestly didn’t care. Him finish was a memorable moment for us both.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Step off the course immediately, poop in someone’s yard, and get back in the race

Describe yourself in one word.
Kind.

What has been the highlight of your athletic career to date?
Running 2:42 at Boston 2018 in the worst conditions in the races history.

What is your favorite race?
Boston Marathon. The history, tradition, course, fans all make for a special day. Even if the weather never cooperates.

Most recently binged TV show?
Friends

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

I attended a small private school where I had coaches that knew very little about running, but a whole lot about investing in passionate and driven athletes like me. They believed in me enough to support me starting our high school’s first cross country program as a freshman. All I knew was that cross country involved more running than track. Almost 15 years later, it’s a full program. In my college & professional career, I’ve had coaches that have deeply influenced me and encouraged me to thrive as both an athlete and wife. From running 2:33 in the marathon and taking 3rd at CIM in 2016 to qualifying for my second Olympic Marathon Trials in 2020, I’ve continued to believe in the process because of my home team, my husband, my coach, and my Creator.

My deep desire is to be the kind of coach that I’ve had. Whether you’re trying to qualify for the Olympic Trials or run your first half marathon, my investment as a coach goes beyond training plans. I hope to be an encourager, uplifter, and person in your corner. I can’t wait to coach you and help fuel your dreams and goals!

Q&A With Lauren

How long have you been running for?
18 years

How long have you been coaching for?
2.5 years

What is something you’re looking forward to right now?
Continuing to build my postpartum fitness; I’m learning to set new goals & also running for not just fitness, but for mental health and because it makes me a more present mom & wife.

If you could only listen to one musical artist for the rest of your life, who would it be?
This is a tough one! Florence & the Machine is my favorite!

What has been the best thing that has happened to you this year?
Giving birth to my son, Lachlan, was by far the best!

What has been the worst thing that has happened to you this year?
My dad was diagnosed with terminal stage 4 brain cancer.

What is your favorite workout, and why?
My favorite workout is a long run with marathon pace for 8-10 miles. It’s the workout that’s challenged me the most, but also built my confidence for race day.

Tell us about a time an athlete surprised you.
All the time!! My athlete, MaryBeth is getting close to turning 50 and still shocks me with her workouts. She also always over performs on race day & even surprises me. It’s pretty incredible to watch! Her fitness is only going up!

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Hold it until the next porta-potty and get back in the race

Describe yourself in one word.
Resilient

What has been the highlight of your athletic career to date?
My debut marathon in 2:35 — it was such an incredible thing to become a marathoner & run the Olympic A mark.

What is your favorite race?
Grandma’s Marathon; it’s where I debuted and I’ve placed 4th there twice. It holds a special place in my heart!

Most recently binged TV show?
Gilmore Girls

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

As a wife and mother of 4 young children, I understand how overwhelming daily responsibilites can be, and the importance of having an outlet to channel that energy. For me, channeling this stress into daily running and training goals not only made me a better wife, mother, and employee, but also led to me to winning the 2017 Marine Corps Marathon and qualifying for the 2020 Olympic Marathon Trials.

With the help of McKirdy Trained, I was able to take my training and goals to the next level and accomplish things I never thought possible just a few years ago. With my experience, I’m ready to help others achieve their running goals and dreams, while striking a balance between their individual goals and other priorities in life. I’m passionate about finding a balance between training, family, and life responsibilites to lead a completely fulfilling life, for both me and my family, and also inspire the people around me to do the same as well.

Q&A With Sarah

How long have you been running for?
On and off for 20 years

How long have you been coaching for?
2.5 years

What is something you’re looking forward to right now?
Ironman Florida

If you could only listen to one musical artist for the rest of your life, who would it be?
Sam Hunt

What has been the best thing that has happened to you this year?
That we have nearly survived it.

What has been the worst thing that has happened to you this year?
That Brian and I bit it in separate cycling accidents.

What is your favorite workout, and why?
The 8 mile easy run. Because it’s easy.

Tell us about a time an athlete surprised you.
This one time an athlete told me one of my workouts was enjoyable.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Step off the course immediately, poop in someone’s yard, and get back in the race

Describe yourself in one word.
I asked Brian. He said “is peanut butter one word or two?”

What has been the highlight of your athletic career to date?
So many. Winning the Marine Corps Marathon. Running the 2020 OTQ. Getting my pro card in my first 70.3. Winning the Mesa Marathon.

What is your favorite race?
Marine Corps Marathon. Hometown marathon I was never supposed to run, or win.

Most recently binged TV show?
I tried this once. But I just wanted to go to bed.

Would you rather be an unknown superhero or famous villain?
Famous villain

Bio

As a husband, father of one and full-time coach at a University in downtown Houston, I understand the difficulties of work/life balance. In my coaching, I strive to give my athletes a balance that allows them to feel in harmony with their running goals in the midst of a schedule that can be exceptionally busy. My job as a coach is to serve you, and in that purpose, my intent is to pass the knowledge I have gained in running on towards you.

I fully understand the struggles of injuries and overcoming the mental battle to return back to form. Often the mental and emotional toll of injuries can be even harder than the physical side.  A passion of mine is helping others work through injuries and prevent them from recurring.  In 2013 my love for the sport of running took me to Kenya where I spent two weeks training and learning from the best runners in the world. The Kenyan way of life teaches just how important positivity, determination, and relaxation are in succeeding your goals. I love sharing my experiences to give people a different outlook on their current experience of life.

It has been a joy to coach for McKirdy Trained and I want every one of my athletes to feel the same way about their experience here. My ambition is to inspire knowledge and self-confidence in people. Having competed at the highest levels of the sport, I know what it takes to focus on a target. I believe in strong communication and an individualized plan that is still rooted in science. Overall I want the experience of running to be more interesting and fulfilling for every person that joins the team.

Q&A With Ryan

How long have you been running for?
16 years

How long have you been coaching for?
4 years

What is something you’re looking forward to right now?
Marathons starting back up, upcoming season of cross country for the University I coach for (University of St. Thomas)

If you could only listen to one musical artist for the rest of your life, who would it be?
Bob Marley

What has been the best thing that has happened to you this year?
Buying a new house with my wife!

What has been the worst thing that has happened to you this year?
Our track and cross country season being cancelled for the University

What is your favorite workout, and why?
For me- 8 x 1k w/ 90 sec rest, getting faster each rep. I love the rhythm of starting around 10k pace and working down towards 5k pace. You feel strong and fast at the same time. For my athletes – tempo + mile hard – I like the athletes to get some good aerobic work in and then follow it with a hard mile to work on finishing out a race strong. I think it gives the athlete a good feeling to run a hard mile at the end of a workout and it’s a mental booster as well.

Tell us about a time an athlete surprised you.
Gary Sangha when he ran a 40 min personal best at the 2019 Berlin Marathon. Gary had been steady in his training but he negative split the race and followed the race plans to a t. It can be difficult to execute a marathon race plan with a new a coach, but Gary blew me away with his ability to follow the plan.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
Collected

What has been the highlight of your athletic career to date?
62:43 1/2 marathon at the Houston Chevron Half – home town race

What is your favorite race?
Indoor 3k – It’s not my best race, but I love the speed and strength variable

Most recently binged TV show?
Indian Matchmaking, Tiger King

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

Since 2012, I have successfully completed six marathons and recently competed at the 2016 Summer Olympics in Rio De Janeiro as a member of the Zimbabwe marathon team where I  finished 41st ( first for my country) which is the highest accomplishment of my life thus far. I enjoy running longer distances, but I also enjoy the satisfaction that comes from helping others achieve that same feeling I get when I cross the finish line. I have experience coaching athletes at all levels and distances–from the 5k to the marathon. My formula for running success can be summed with five concepts; having a well-thought out and individualized training plan, displaying consistency, incorporating recovery/rest, developing a positive attitude and maintaining a strong support system.

I am excited to bring my experience as an athlete and coach to the McKirdy Trained family. Whether you want to lose weight or begin/improve your running, I am excited to support, encourage, and give you the tools needed to get to the finish line.

Q&A With Pardon

How long have you been running for?
20 years

How long have you been coaching for?
4 years

What is something you’re looking forward to right now?
Covid to be over so races can open up and have a lot of Mckirdy Trained shakeouts.

If you could only listen to one musical artist for the rest of your life, who would it be?
Bob Marley

What has been the best thing that has happened to you this year?
Getting injured because it has forced me to take some time off my feet and rest and spend time with my family.

What has been the worst thing that has happened to you this year?
Missed racing opportunities because of the pandemic. Was hoping to use some of the races to qualify for the 2020 Olympics this year but oh well, we move on.

What is your favorite workout, and why?
7-6-5-4-3-2-1mins fartlek with half time rest between. You can make it as hard as you want to because it’s effort based. If feeling good, one can rip though it and cover a lot of distance and if having an off day, you can still get in some good work without beating yourself up. Key is to start controlled so you are able to run fast at the end. The rest between needs to be 40-50secs slower than the fast pieces.

Tell us about a time an athlete surprised you.
I had a privilege of working with an amazing athlete that was only running 2 days a week and spending most of the days of the week on a spinning bike because of work commitments and healthy reasons. One of those running days was a mid week workout and another a long run. Went through a successful marathon build up that way and she ran more than a 15min PR on her marathon. Since then I do not shy away from spinning as supplemental work both for myself and my athletes.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Hold it until the next porta-potty and get back in the race

Describe yourself in one word.
Adaptable

What has been the highlight of your athletic career to date?
Being at the same start line with some of the best athletes in the world at the 2016 Olympics. However, Boston 2017 beats the Olympics though when it comes to the crowd energy throughout the race.

What is your favorite race?
I love the marathon, I feel like you get out of it what you put in. Also it’s a long enough event that presents a great opportunity for self discovery.

Most recently binged TV show?
Cobra Kai

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

I have always had a passion for helping other athletes achieve their goals, recognize their potential and feel the joy that I feel while running and so I started coaching in 2010. Beginning in 2011, I helped to launch and coach a weekly run group from the Heartbreak Hill Running Company in Newton MA. At “Hill Club” we had runners from every background: first timers (people literally going for their first run) all the way to multi-time Boston Marathon qualifiers. In addition, for six years at Boston College, I’ve worked with over 100 athletes on their own paths to individual success within the context of team goals. Competing at the NCAA D1 Level, these athletes go head to head against the best in the country, but I’ve learned that what makes them standout athletes are the same principles that lead to improvement at any level. I have found success to be rooted in gratitude and desire, developed with patience and consistency and achieved through hard work. I am looking forward to bringing my experience as an athlete, as well as coaching at many levels, to McKirdy Trained. If you are committed to progress, let’s get there together.

Q&A With Tim

How long have you been running for?
19 years

How long have you been coaching for?
11 years, 4 with McKirdy Trained

What is something you’re looking forward to right now?
New England Fall Foliage

If you could only listen to one musical artist for the rest of your life, who would it be?
Bruce Springsteen

What has been the best thing that has happened to you this year?
Covid silver lining of more time at home with my wife Kirstin

What has been the worst thing that has happened to you this year?
Covid non silver lining of chaos, turmoil, cancelled athletic seasons and literally everything else 2020 had to offer so far.

What is your favorite workout, and why?
Progression Long Run – love putting the body in charge and building momentum like a locomotive!

Tell us about a time an athlete surprised you.
Just had an athlete become a VDOT certified coach! Super awesome to see her appreciate the art of coaching so much that she wanted to follow suit and give back to the running world.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
Pilgrim

What has been the highlight of your athletic career to date?
Moving past 2 consecutive stress fractures to run 1:01 in the Half Marathon (at the time, the 10th fastest ever by an American)

What is your favorite race?
Boston Marathon… isn’t this everyone’s??

Most recently binged TV show?
Cheers

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

I was a runner for twelve years before I decided to focus more on performance. As much as I love the run, I wanted to see what exactly I was capable of. Training for my first ultra-marathon, I didn’t just want to survive the distance but to do as well as I could. Not knowing how to go about this on my own, I decided I needed a running coach. Enter Coach James. Fast forward to one year later. Hundreds and thousands of hours and miles, quality coaching, focus, determination, passion, and a touch of stubbornness led me to a 1 hour and 11 second 50 mile PR. I walked away from the 2015 USATF 50 Mile Road Championships as 2nd Place Overall Female.

Witnessing the effect a focused plan and attentive coach had on my own running performance, I was enlivened to bring the same to my comrades in running shoes. Since 2015 I have seen my athletes achieve goals and accomplish feats they never imagined they were capable of. Whether that is finishing a first Half Marathon or shaving over 2 minutes off of a 5k personal best (in one month’s time!), it is incredibly inspiring and something I am extremely grateful for. I am honored to be coaching under McKirdy Trained and look forward to helping you realize your dreams.

Q&A With Michelle

How long have you been running for?
18 years

How long have you been coaching for?
6 years

What is something you’re looking forward to right now?
Logging all the easy running miles in the beauty that is fall in New England.

If you could only listen to one musical artist for the rest of your life, who would it be?
This is a tough one…but probably Jonny Lang (random but true).

What has been the best thing that has happened to you this year?
My family…just…my family.

What has been the worst thing that has happened to you this year?
Well, 2020 is just a regular old dumpster fire, isn’t it? That being said, I prefer to dwell in possibility and hope rather than ruminate on what’s gone wrong…and in the grand scheme of things, I’m incredibly lucky. No complaints here.

What is your favorite workout, and why?
Anything at threshold pace. Back in the day, 3 x 3 mile was a particular favorite. Leaves you exhausted and feeling like a freakin’ badass.

Tell us about a time an athlete surprised you.
A few athletes who ran the McKirdy Mile Series. Not having raced a mile before, neither they nor I really knew what they had in them. Even better than being pleasantly surprised myself was seeing how surprised and proud they were of their performances.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Step off course immediately but I wouldn’t soil someone’s yard…like the side of the road, maybe?

Describe yourself in one word.
This gives me anxiety.

What has been the highlight of your athletic career to date?
Placing 2nd at the 2015 USATF 50 Mile Road Championships

What is your favorite race?
Hands down the Door County Fall 50. Beautiful course, impeccably organized, top-notch race support, the friendliest volunteers, awesome after party.

Most recently binged TV show?
The Good Place

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

Through my experiences as a professional athlete I have found the value in listening and patience. I have learned that training can’t always be perfect and that it’s far better to be 100% healthy and 90% fit vs. being in the best shape of my life but not being able to start a  race because of injury.

I attribute my current level of fitness to being under the same system for two years. I have faith in my coach and I listen. We make the coach/athlete relationship work by trusting and believing in the process as a unit. Remembering that progress is made everyday by completing smaller goals leading to larger goals is the first step.

McKirdy Trained offers exactly what I’m looking for in my own experience as an athlete. This is why I’m so excited to become part of the McKirdy Trained coaching family. As your coach I’ll guide you towards the goals you have and beyond. We’ll develop slowly but consistently. And though there may be bumps along the way, because “life” happens from time to time, I’ll be there every step of the way for you – regardless of your ability.

Q&A With John

How long have you been running for?
19 years

How long have you been coaching for?
4 years

What is something you’re looking forward to right now?
When the next meal is coming, NBA Finals

If you could only listen to one musical artist for the rest of your life, who would it be?
alt-J

What has been the best thing that has happened to you this year?
Setting the treadmill half marathon world record

What has been the worst thing that has happened to you this year?
Finding out Boston was canceled

What is your favorite workout, and why?
Reps of 400m on/800m moderate. I have a need for speed. I also can’t run an easy jog during a fartlek to save my life… It’s the best of both worlds for my stubborn self.

Tell us about a time an athlete surprised you.
Too many times!

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
Upbeat

What has been the highlight of your athletic career to date?
15th place at 2019 NYC Marathon

What is your favorite race?
NYC Half Marathon. The city is baller, the course is challenging, and the competition is stacked. I’ll always get the best performance out of myself under these conditions.

Most recently binged TV show?
Narcos

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

Your running is an investment. At McKirdy Trained, we understand that you are committing your time and energy and finances to the pursuit of your personal bests, and we work with you to make your running dreams a reality despite busy work and family schedules.

Every runner deserves the opportunity to train like a pro. Every person who has the bravery to lace up and give it their best shot from point A to point B has earned the right to fully chase their potential and to explore the notion that perhaps the running high is the state in which they were always meant to be.

Whether your goal is to qualify for the Olympic Trials or to simply run a mile without stopping for the first time, choose to do it right. Let’s chase progress together!

Q&A With Sarah

How long have you been running for?
17 years

How long have you been coaching for?
7 years

What is something you’re looking forward to right now?
Finding an ultra to race in 2021/the world getting back to normal!

If you could only listen to one musical artist for the rest of your life, who would it be?
The Black Keys

What has been the best thing that has happened to you this year?
Pregnancy!

What has been the worst thing that has happened to you this year?
Pregnancy 🙁

What is your favorite workout, and why?
I LOVE long runs with marathon-paced work within them. I’m a big fan of the marathon grind, comfortably uncomfortable, held for long miles at a time to challenge both the body and mind.

Tell us about a time an athlete surprised you.
There was nothing quite like my 70-year old athlete Mike Sheridan breaking 3 in the marathon. Age is just a number!!!

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going

Describe yourself in one word.
Does not follow instructions well.

What has been the highlight of your athletic career to date?
Top American finisher at the 2018 Chicago Marathon (6th overall)

What is your favorite race?
Grandma’s Half Marathon. I love Duluth, the low-key feel of the race and those cool, foggy mornings along the lake.

Most recently binged TV show?
Great British Baking Show

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

Paying close attention to recovery and form has taught me what it takes to remain a consistent performer on the highest levels of competition – in 2014 I won the USA Marathon Championship. I’ve represented the United States in the World Marathon Championships as well as qualified for 2 Olympic Marathon Trials with my most recent finish of 11th in 2016. Although I am very serious about my running, it still remains a great source of joy in my life. As a result, I have become known to marathon spectators around the world as “the smiler.” You can learn more about me here.

Working within the McKirdy Trained system, I will be to able add my own twist of effort-focused training to equip my athletes with the tools they need to run their best races ranging from the 5k to the marathon. For 6 years I have coached individuals to their best efforts. From running 4:15 in a marathon at 60 years of age to the more competitive side of having 3 women break 3 hours in a marathon, I am honored and excited to bring my skills to the McKirdy Trained Family!

Q&A With Esther

How long have you been running for?
17 years

How long have you been coaching for?
8 years

What is something you’re looking forward to right now?
Getting this election behind us.

If you could only listen to one musical artist for the rest of your life, who would it be?
The Beatles

What has been the best thing that has happened to you this year?
I got to spend a lot more time with my husband, Cole.

What has been the worst thing that has happened to you this year?
I had a miscarriage.

What is your favorite workout, and why?
I like alternating tempos like 5-6mi continuous of 5-6x (0.5mi@MP, 0.5mi@10k) because I don’t enjoy standing around for rest and it teaches you that you can and should be able to recover while going marathon pace!

Tell us about a time an athlete surprised you.
Christine Kauczka came to me with goals of getting her marathon time under 4 hours. But I was able to talk her into getting faster at some of the shorter distances first. She did some 5ks, but not much under 8min pace. And then we put her in a road mile race. She ran 6:45!!! The moral of that story for me was that sometimes pushing people outside of their comfort zone will actually lead you to their hidden strengths!

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
Well, this happened to me when I won my US Marathon Champs. I knew that I had been catching the leaders by a lot and made what felt like a no-brainer decision to stop at 20mi to use a porta john and I felt so much better afterwards that I made up all the ground I’d lost and the rest and won it anyway. So I guess I’d have to do that again!

Describe yourself in one word.
Spicy

What has been the highlight of your athletic career to date?
Although winning the US Marathon Champs and representing Team USA at World Champs are definitely up there, my highest highlights have been when I surprised myself. And the two that come to mind are when I won the DIII 10,000m Championships in the last 50m of the race finishing the last 2 laps in an 800m PR, and when I qualified for my first Olympic Marathon Trials by finishing my first properly trained marathon in sub-2:40. Both of those days showed me that I was capable of so much more than I ever thought before, and that is one of the best feelings in the world.

What is your favorite race?
Boston. I just love the point-to-point course where the crowd support is like a gradual crescendo throughout the entire 26.2 miles.

Most recently binged TV show?
The Wire!

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

“AS WE RUN, WE BECOME”. — Amby Burfoot —

Whether you want to become a Boston Qualifier, an advocate for charity races, or even become a part of the elite few who are chasing an Olympic Trials standard, your running experience is defined by whatever you want it to be. No one runs your race for you. No one gets to say who you are as a runner; only YOU get to do that. This is a major component in how I coach and why I coach; guiding you in whatever you would like to achieve, facilitating your intrinsic motivation towards your goals as you become the best runner you can be.

I’m honored to bring what I’ve learned and will continue to learn into the McKirdy Trained coaching family. I look forward to helping athletes of all abilities work towards their goals and dreams and I know that I can offer them far more than any pre-made coaching plan that one might find in a magazine or book.

Q&A With Michael

How long have you been running for?
18 years

How long have you been coaching for?
7 years

What is something you’re looking forward to right now?
Little baby girl to be born!

If you could only listen to one musical artist for the rest of your life, who would it be?
Amber Run… I know right? Who is that?

What has been the best thing that has happened to you this year?
Becoming a dad!

What has been the worst thing that has happened to you this year?
As of reading this, I don’t get to sleep anymore lol

What is your favorite workout, and why?
I really like cruise threshold reps. Something like 7-9 x 1mile w/ 1min walk rest between.

Tell us about a time an athlete surprised you.
One of the biggest surprises I had as a coach was watching over the years, a guy I coach go from 1:42 in the half marathon and 3:28 in the marathon down to 1:21 and 2:48. He just put everything he had into his training and every time he raced he would see himself do things he never that possible. This was all after beating alcoholism.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going.

Describe yourself in one word.
Adventurous

What has been the highlight of your athletic career to date?
Winning Cross Country Nationals at the NCAA Division II Championships

What is your favorite race?
The Mount Desert Island Marathon in Maine

Most recently binged TV show?
Well, watching disc golf tournaments on YouTube

Would you rather be an unknown superhero or famous villain?
Unknown superhero

Bio

As humans and as athletes, we often struggle to see ourselves objectively. As athletes, some of us need a gentle push while others need to be pulled back. Some of us have a lot of natural speed, while others have a lot of endurance. But it can be difficult to figure out exactly what it is you need in any given season. Having a knowledgeable coach who can analyze the missing pieces, give unique insight to guide you towards your long term goals, and provide the short term pushes and pulls as needed is absolutely invaluable for long term development.

It wasn’t until I hired a coach of my own that I came to understand why all the plans in the world hadn’t gotten me to my dream marathon time yet. This lit a fire for me, and I worked to learn more about the science behind the sport while simultaneously working to develop as an athlete myself. I ran my first marathon in 3:57; yet I recently ran a 17:59 5K and 1:23 half marathon. This happened through methodical and intentional development (and believe me, nothing about it was perfect!). I don’t believe in impossible, and I don’t believe in telling people that they can’t accomplish X, Y, or Z. You deserve to chase your dreams with fervor and enthusiasm – let’s work together to smash some personal bests!

Q&A With Heather

How long have you been running for?
10 years

How long have you been coaching for?
4 years

What is something you’re looking forward to right now?
Getting through my second surgery of the year, starting rehab, and getting closer to running pain free in the new year!

If you could only listen to one musical artist for the rest of your life, who would it be?
It’s a coin flip between Fleetwood Mac and Rilo Kiley.

What has been the best thing that has happened to you this year?
It’s a toss up between being at the finish line of Phoenix Mesa and being at the Olympic Trials. Maybe I’m carrying some bias since I miss “real” races so much – but the joy of being surrounded by friends and badass athletes is really second to none.

What has been the worst thing that has happened to you this year?
Finding out my first fasciotomy for chronic compartment syndrome was unsuccessful and will require another surgery.

What is your favorite workout, and why?
I love cruise repeats — anywhere from 4-7 minutes at threshold intensity with a short walk or light jog recovery. It’s a great way to get a lot of exposure to LT without it feeling as mentally overwhelming as a straight tempo run can sometimes feel.

Tell us about a time an athlete surprised you.
So there are a lot of stories I can think of… but one of the most recent is Kelly Valco in the McKirdy Mile. Her first mile was a 5:33, which was 2 seconds faster than what VDOT predicted. I was already pretty blown away at that, because it can be so difficult to race a mile well in the first event of the season, much less when you’re doing it solo. Because she nailed it the first time, I honestly wasn’t sure if she’d see a huge improvement over the course of the 8 week block. But she just crushed her workouts and responded really well to the training, and ended up with a 5:21 in the last mile! It was a huge improvement that I really didn’t see coming, and it was one of those fun Covid silver linings — we probably would’ve never worked on that type of speed, or known she could run that fast in the mile, if the year hadn’t played out as it did.

You’re at mile 16 of the Boston Marathon. You’re about to poop your pants. If you keep going without stopping, you’re guaranteed to win. If you stop, the outcome is unknown. What do you do?
10.2 miles of poopy pants is nothing; let ‘er rip and keep going.

Describe yourself in one word.
Anxious. LOL.

What has been the highlight of your athletic career to date?
It wasn’t the fastest marathon I’ve ever ran, but when I qualified for Boston for the first time in Dublin 2016… that was pretty much the most amazing day I’ve had to date.

What is your favorite race?
The Boilermaker 15K in Utica, NY. The course is challenging but a lot of fun, the crowds come out like crazy for it, and the post-race party is second to none. Free Saranac beer, live music, a flyover, did I mention the free -unlimited- Saranac beer? The entire day is just such a blast, I’d run it every year if I could.

Most recently binged TV show?
The Great

Would you rather be an unknown superhero or famous villain?
Famous villain

Bio

For 19 years, I’ve helped hundreds of athletes find a healthy version of themselves. Some already had the desire burning deep inside, and some found that spark as we progressed. I’ve worked with individuals who never saw themselves as athletes, only to find out they had more spirit and fight than they ever could have imagined. Some developed into national elite runners. It’s truly an honor to have helped so many find joy and happiness on their running journeys.

As a private coach I am in a very unique situation — one that I absolutely love. I have the opportunity to pour everything I have into your programming. Thanks to that dedication and attention to detail, my clients have enjoyed personal bests they never thought possible.

Q&A With James

How long have you been running for?
27 years

How long have you been coaching for?
19 years

What is something you’re looking forward to right now?
My next lasagna – Marathon 2020 project – the return of local races!

If you could only listen to one musical artist for the rest of your life, who would it be?
Glen Hansard – don’t @ me

What has been the best thing that has happened to you this year?
I did cook a brisket… it was glorious.

What has been the worst thing that has happened to you this year?
Nub Nub was stung by a bee. His face ballooned up and he looked like a sharpei. Just a few days later after he recovered… he stumbled upon human poo whilst hiking in the woods… ate said poo… and apparently got high from leftover THC – only I didn’t know that’s what happened. My heart sank as I worried for my bestest friend – his eyes drooped and he waddled around. I sped over to the animal hospital and told them (in a panic) to fix my broken dog. They calmly told me he would be ok… he was just high….

What is your favorite workout, and why?
3… 1… 2… 1 (15 minutes, 5 min, 10 min, 5 min) – to me it’s the perfect combination of 10k fitness and marathon endurance. It’s the workout that I “go to” when I want athletes questioning their resolve but also coming out of it learning they are more than capable to accomplish their goal.

Describe yourself in one word.
Loud

What is your favorite race?
Boston – it generally brings together the MOST athletes under our care. From the 5k to the mile to the marathon itself… that weekend is more than just a few miles run really fast.

Most recently binged TV show?
I wouldn’t call the Karate Kid series a TV show… because it’s a movie series… however it’s the best…. around… nothing’s gonna ever keep ya down…

Would you rather be an unknown superhero or famous villain?
Famous villain