Nutrition9 min read
The Final 72 Hours: What You Eat and Do Before Your Marathon
October 7, 2026
The last 72 hours before a marathon aren't for trying new things — they're for executing a script you already know. Here are the exact numbers: carbs, sodium, coffee, and Sunday's breakfast, minute by minute.
Science8 min read
The Science of Race Week: What Really Happens to Your Body Before the Big Day
October 6, 2026
In the final seven days before a race, your body does more invisible work than in any hard training week. Understanding supercompensation, glycogen, and phantom aches can save you a lot of unnecessary anxiety.
Science8 min read
The Neurobiology of Effort: What Was Your Hardest Race?
October 2, 2026
Eight days out from Chicago, your brain is hunting for evidence to calm the taper anxiety. That evidence already exists: it's stored in your nervous system, in every hard effort you've already survived.
Performance9 min read
Chicago Marathon: Logistics Solved, Calm Mind
September 30, 2026
A minute-by-minute script for race morning in Grant Park and a concrete strategy for filling the taper's free time before anxiety fills it for you. Chicago is run with your head as much as your legs.
Performance9 min read
Fall Marathons Are Mental: The Three Saboteurs and How to Neutralize Them
September 29, 2026
In Berlin, the body shows up ready. What decides the race happens between the ears: the pace comparer, the one who negotiates at mile 17, and the one who writes off the whole race after a bad split. Here's a protocol for each.
Coaching11 min read
Half Marathon Guide: The Definitive Guide (21K)
September 24, 2026
Everything you need to arrive at your fall half marathon with a clear plan, applied science, and a real race strategy. The perfect distance deserves serious preparation — without the wear and tear of the marathon.
The Definitive Chicago Marathon Checklist (and Any Major)
September 24, 2026
Thirty items, six blocks, zero improvisation: the list I review with my athletes before a Major. It's not about getting lucky on race day, it's about leaving nothing to luck.
Coaching8 min read
🇺🇸 Chicago for the International Runner — Everything You Need to Know
September 24, 2026
Traveling from outside the U.S. to run Chicago adds variables you don't control in training: visas, jet lag, lakefront weather, and the logistics of a massive city. Here's the detailed plan so the only thing you decide on Sunday is your opening pace.
Performance10 min read
3-Week Taper Calendar for the Chicago Marathon: The Complete Guide
September 22, 2026
A generic taper won't cut it for Chicago: you need a plan for the fast, flat course, the Grant Park logistics, and unpredictable weather. Here's the week-by-week calendar I use with my PMPRunning athletes.
